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M.E.D.S. Newsletter – Dose #1

M.E.D.S. Newsletter – Dose #1

Your Weekly Wellness Toolkit: Mindfulness, Exercise, Diet, Sleep

Jeffrey Zurofsky
May 16, 2025

🧘‍♀️ 1. Mindfulness: “RAIN Meditation” by Tara Brach

Summary:
The RAIN technique (Recognize, Allow, Investigate, Nurture) is a guided mindfulness practice developed by psychologist and meditation teacher Tara Brach. It’s especially effective for navigating difficult emotions and creating inner space during overwhelming moments.

🔗 RAIN Meditation by Tara Brach (YouTube)

🌈 Why It’s Works:
RAIN provides a gentle and structured approach to emotional regulation, helping readers develop compassion for themselves. It’s an ideal introduction to practical mindfulness.

💪 2. Exercise: The 7-Minute Workout (NYT)

Summary:
This scientifically backed bodyweight workout offers maximum results in minimum time. Originally published by The New York Times, it requires no equipment and includes 12 exercises performed for 30 seconds each with 10-second breaks.

🔗 The 7-Minute Workout – The New York Times
🔗 Alt: If you don’t have an NYTimes Subscription

🔥 Why It’s Works:
It’s efficient, accessible, and effective—perfect for busy people looking to build consistency without overcomplicating their routine.

🥗 3. Diet: “The Plate Method” by Harvard T.H. Chan School of Public Health

Summary:
This visual guide encourages balanced meals by dividing a plate into vegetables (50%), whole grains (25%), and healthy protein (25%), with healthy fats and water as companions.

🔗 Healthy Eating Plate – Harvard T.H. Chan School of Public Health

🥬 Why It’s Works:
It’s a simple and evidence-based way to rethink meal planning without calorie counting. Readers can easily apply it to everyday meals.

💤 4. Sleep: Matthew Walker’s Sleep Hygiene Checklist

Summary:
Neuroscientist Matthew Walker, author of Why We Sleep, offers a practical list of habits to improve sleep quality—from regular bedtimes to avoiding caffeine after noon.

🔗 10 Tips for Healthy Sleep – Matthew Walker

🌙 Why It’s Works:
It breaks down sleep health into small, actionable tips. Improving sleep is the foundation of nearly every other wellness goal.

p.s. Check out Matthew Walker’s Podcast dedicated completely to sleep (my kinda guy)

🍪 Snack of the Week

Watch: This 80-Year-Old Gymnast Crushing Life
Proof it’s never too late to move with joy.

💌 Forward this to a friend who’s into wellness
🧠💪🥗💤 Use hashtag #MyMEDS on social to share what’s working for you