I met the Extension Health team and Dr. Kuo at Bryan Johnson’s @dontdiesummit, and as a total nerd for this kind of stuff, I was immediately intrigued. Coincidentally, I had an injured supraspinatus that was in serious need of some TLC.

That TLC came in the form of PRP+. The team was kind enough to let me document the entire process, so I could take you along for the ride.

From the moment I arrived at Extension Health, I was welcomed by an incredibly friendly staff and quickly got started with Dr. Kuo. First, he performed an ultrasound on my shoulder to pinpoint the problem area and determine the exact injection site. Then, he drew my blood to prepare the PRP+ solution.

PRP+ works by using concentrated platelets from your own blood to stimulate healing at the injured site. Unlike stem cell therapy, which relies on stem cells from bone marrow or fat to regenerate damaged tissue, PRP+ harnesses your body’s natural repair mechanisms in a different way.

Because of my muscle mass, Dr. Kuo and his team ended up using an x-ray to ensure precise placement and a thicker needle for direct injection into the affected area. On a pain scale, I’d rate this a 2/10—but I’m also pretty comfortable with needles at this point. That said, fair warning: this video has a lot of needles.

Curious to see how I’m feeling in the next 2-4 weeks? Follow along and make sure you’re subscribed to my channel. Also, be sure to follow @extension.health and @dr.kuo on Instagram to stay up to date on this evolving therapy.

Mornings are really hectic.

Here are five easy solutions so you can tackle breakfast:

1️⃣ Nonfat greek yogurt or nonfat cottage cheese with fruit – one of my favorite hacks for breakfast or as a midday snack
2️⃣ Smoked salmon on a high-fiber bread – I like 647 English muffins
3️⃣ Protein pancake mix in a muffin tin – simply store in the fridge, heat up in the microwave, and go
4️⃣ Baked eggs in a sheet pan – load with your favorite veggies
5️⃣ Protein fruit smoothie – frozen triple berry blend with vanilla protein

#shorts

Influencers have taken to mocking moderation.

Moderation is an extremely important tool to help people realize that they can still enjoy the foods they like while reaching their goals.

I’ve come to realize that influencers love to virtue signal. No one is following their diet 100% of the time. We’re real people. We have creature comforts. I personally eat out 2-3 times a week, I’m not immune to snacking, I like ice cream, I enjoy Italian food once a week.

When her kids are brought into the equation, she says it best: when she’s at home, her kids have nutrient-dense, whole foods. Absolutely! I agree with this statement and think most families should support this mindset.

When they are out and about? Her kids can have the snacks their friends are having. If they’re at a birthday party, her son can enjoy cake and ice cream.

This is my entire point: enjoy life. Enjoy special occasions. We all have real lives and there will be moments where we want to celebrate with food.

80% of our foods should be single-ingredient, whole foods. 20% can be foods that we enjoy. Dieting with a moderation mindset isn’t a bad thing, it’s actually a really good thing. Extremes and shame around food are what can lead to disordered eating tendencies.

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Here at @TraderJoes, looking for foods high in fiber:

1️⃣ Berries
2️⃣ Cacao
3️⃣ Nutritional yeast
4️⃣ Carb Savvy wraps
5️⃣ Eat your veggies!

Remember: fiber is essential for improving health markers and keeping you fuller for longer—especially when dieting.

#shorts

Is TRT the new “fake natty”?

Comparison is the thief of joy. Some people are blessed with insane genetics, barely train, and still look incredible—you literally can’t draw conclusions from their training.

Then there are those using steroids while claiming to be natural or downplaying it as just “TRT.” I know plenty of people who are on TRT but insist they’re completely natural.

I actually agree with this video. TRT provides a competitive edge—your testosterone remains stable without natural fluctuations. But I’m not an athlete, I don’t compete, and I’m fully transparent about being on TRT.

Legally and ethically, TRT is fine when prescribed and monitored by a doctor. But let’s be real—it’s definitely an advantage.

#shorts

Let’s talk cruciferous vegetables.

Cruciferous vegetables include broccoli, cabbage, cauliflower, Brussels sprouts, kale, bok choy, collard greens, radishes, and turnip greens. They’re rich in sulforaphane, a powerful antioxidant known for its cancer-fighting properties.

When it comes to food, people often think in black and white—but nutrition is more nuanced than that. Take fish, for example: it’s packed with Omega-3s, which are great for overall health, but can also contain heavy metals. In this case, the benefits far outweigh the concerns.

Animal protein has plenty of upsides, but it’s important to monitor saturated fat intake and be mindful of the potential link to colon cancer. One way to balance this out? Incorporate cruciferous vegetables into your diet and aim for a well-rounded approach to nutrition.

#shorts