Ryan James Campbell

08/22/2025

07/29/2025

Inflammation plays a central role in many chronic conditions, including those that affect the brain. While we can’t control everything, we do have influence over many of the factors that drive inflammation.

Daily choices—what you eat, how you move, how you rest—can help create an internal environment that supports healing and long-term health.

I often recommend starting with simple, sustainable habits: eat more omega-3 rich foods, avoid processed sugar, move your body regularly, prioritize sleep, and make space for mindfulness or meditation.

These actions may seem small, but over time, they help build a strong foundation for brain and body health.

07/21/2025

Sleep isn’t just about feeling rested. It plays a powerful role in how your body manages blood sugar.

Research shows that even one night of poor sleep can drive insulin resistance up by 25 percent—similar to what’s seen in early-stage type 2 diabetes. In one study, healthy young adults who slept only four hours per night for six nights experienced this shift.

This is a reminder that rest is not optional. It is an essential part of caring for your brain, your metabolism, and your long-term health.

07/09/2025

Muscle is your metabolic powerhouse.

The more muscle you have, the more calories you burn at rest. Muscle improves your blood sugar, boosts insulin sensitivity, and fuels your mitochondria. It protects against chronic disease, slows aging, and keeps you strong, balanced, and independent as you age.

A recent study found that low muscle mass is linked to a higher risk of metabolic dysfunction, even in people with a normal BMI. In other words, you can look “healthy” on the outside while silently struggling on the inside. Muscle protects you from that.

And did you know that losing muscle as you age is preventable? With the right strength training and adequate protein, you can build and maintain it for life.

Just 2–3 strength workouts a week (paired with high-quality protein) can change everything.

I love to finish my workouts with a grass-fed goat whey smoothie and berries, full of antioxidants and minerals that help me recover and gain strength.

Fun fact: I didn’t start lifting weights until I was 59. Now I feel stronger, sharper, and more energized than I did in my 40s.

It’s never too late to build the body and the health that you want.

07/08/2025

Gratitude walks have been a gamechanger for me.

There’s something powerful about getting outside, connecting with nature, and intentionally naming the things you’re thankful for.

It shifts your mindset. It grounds your nervous system. And it brings peace, especially on the anxious, overwhelmed days.

Whether it’s journaling or silently listing your blessings on a walk…Choose gratitude today.

Then notice how different you feel.

07/06/2025

You are worth the investment. 🫵 You deserve to feel good - and stay that way.

This might be your sign to start learning what your body truly needs, and honoring it, every day.

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07/01/2025

We’re often told that chronic diseases “run in the family.” But for most people, genes aren’t destiny.

What’s really fueling the rise in conditions like Alzheimer’s, type 2 diabetes, and cardiovascular disease isn’t a sudden change in our DNA. It’s how we’re living.

Poor diet, lack of movement, chronic stress, and inadequate sleep are the true drivers of today’s health crisis.

The good news? You have more power than you think.

These are things you can change—and every small step makes a difference.

Through the resources I share, such as The Empowering Neurologist podcast and my blog at drperlmutter.com, I hope to help you make informed, meaningful choices that support your long-term health and well-being.

06/29/2025

Your biology hasn’t changed, but your environment has.

Your ancestors didn’t fear protein, fat, or the sun.
They ate real food, rose with the sun, and moved all day.
They lived in sync with nature.

Today, we live under artificial lights, bathe in endocrine-disrupting chemicals, and eat ultra-processed foods filled with refined carbs and seed oils.

We fear fat, but not the industrial oils that disrupt our metabolism.
We avoid the sun, but spend hours staring at blue light that wrecks our circadian rhythm.
We slather on synthetic products, but rarely question their hormonal effects.

It’s no surprise chronic diseases are rising. Our modern world is hijacking our biology.

But your body hasn’t forgotten how to live.

The answer isn’t more medication or quick fixes. It’s addressing the root cause, using food as medicine, and creating an environment where your body can heal.

Get back to the basics.
That’s where real healing begins.

Drop a “YES” below and I’ll DM you my free Eating 101 guide that will show you how to use food to reset your biology, reduce inflammation, and reclaim your energy, starting with your next meal.

06/28/2025

Not all damage is loud. Some habits slowly drain you.

Mess with your hormones. Steal your energy.
Make you feel “off” without knowing why.

FABU helps you notice what’s really going on and gently shift the habits behind it.

Your personal self-care plan is already waiting in the app 💛