150 Minutes to a Longer Life—And Better Sleep Too

alternative title: burnout, backyards, and big changes: a life update

Life Update: The Whirlwind Chapter

The last month has been a whirlwind. We officially sold our Miami condo—our very first home, which we bought at the start of residency (miss you, low interest rates 😢). Trying to sell a home while buying another across the country has been one of the most stressful chapters of our lives. And we’ve been through some stressful times… we graduated med school during a pandemic, took our Step 1 board exams on less than 4 hours of sleep, and tied our applications to residency together, praying we’d end up the same city… But somehow buying/selling a home feels almost as stressful.

That said, I’m doing my best to focus on the excitement. We’re under contract for our dream home in San Diego and, if all goes well, we’ll close in the next two weeks. It’s everything I’ve been dreaming of for over a decade—especially the backyard. Half an acre to build a garden, grow our own food, and finally have the space to reconnect with nature.

Of course, it’s overwhelming. My wife has been deep in renovation mode—bouncing between flooring stores and paint shops. Who knew there were a hundred shades of white?

can’t decide between “simply white” or “super white”…

Tomorrow, I am starting the most demanding rotation of my final year of residency: consult-liaison psychiatry. It’s intense, unpredictable, and very different from the outpatient structure I’ve gotten used to over the last 2 years. But I’m reminding myself that I’ve done 1,400+ days of residency so far—I’ve got this.

In these hectic seasons, I hold tight to my non-negotiables. For me it’s:

1. Morning meditation. 5 minutes. No matter what.

2. Daily movement. Doesn’t have to be a huge workout if I’m strapped for time. 15 minutes is enough. Walking + stretching counts as much as lifting and tennis.

3. Nourishing meals. I don’t skip a meal. Not anymore. In med school I had to do that sometimes. You won’t like me when I’m hypoglycemic.

4. Meaningful conversation with my wife and family.
   
   These are the small, simple things that keep me grounded.

If you're in a similar place—where life feels like a storm—I hope you give yourself the gift of your non-negotiables too. The waves may rise, but your non-negotiables are your anchor.

Okay, let’s dive into 2 major studies that dropped this month:

---

150 Minutes of Movement = Longer Life

A major new study conducted by the American Heart Association found something fascinating: 150 minutes of exercise a week throughout one’s life was linked to reducing one’s risk of death—by as much as 26–32%.

Researchers followed 90,000+ adults for over 8 years and found that people who hit 150 minutes of moderate physical activity per week had lower rates of death from all causes, including heart disease and cancer.

Here’s the interesting part—weekend warriors (those who packed in their exercise into the weekend) saw the same benefits as daily movers (those who spread movement across the week.

The takeaway: It doesn’t have to be perfect. You can exercise daily, or cram it in on the weekends. Whether it’s brisk walks, swimming, biking, or dancing—what matters is getting your body moving.

in honor of leg day today

---

Exercise Can Improve Sleep—Especially as You Age

Struggling with sleep? A new meta-analysis of 2,100+ older adults found that consistent movement improves sleep quality, especially when done for at least 10 weeks.

Strength training was particularly effective, but combining aerobic, resistance, and flexibility exercises offered the most benefit.

Benefits included:

• Better sleep quality

• Longer sleep duration

• Less nighttime waking

• Improved energy the next day

Exercise appears to help sleep by:

1. Regulating your circadian rhythm

2. Reducing stress hormones like cortisol

3. Easing physical discomfort that can disrupt sleep.

The takeaway: Regular, low-to-moderate intensity movement may be one of the most effective (and free!) sleep aids we have 😴😴😴

---

A Brief Thank You

Whether you’ve been a part of this newsletter since January 2024 or just joined in April 2025—thank you. This newsletter has been one of the most meaningful parts of my journey, and I’m so grateful to share it with you.

My mission is simple: to make evidence-based mental health education accessible to all. My newsletter, Mental Health Movement, is free. For those who choose to donate—thank you! Your support goes directly into making this newsletter the best it can be.

Here’s to more life.

—Dr. Jake

Sources
📖 Weekend Warrior Study – American Heart Association (2025)
📖 Pakwan Bahalayothin, Kittiphon Nagaviroj, Thunyarat Anothaisintawee - Impact of different types of physical exercise on sleep quality in older population with insomnia: a systematic review and network meta-analysis of randomised controlled trials: Family Medicine and Community Health 2025;13:e003056.

Thank you for reading.
I’m so grateful you’re here. Thank you for investing in your health and taking steps toward a balanced life. We’re in this together.

Let’s keep the conversation going:
Curious about something or have a topic you’d love me to dive into in a future newsletter? Let me know - I read every comment and do my best to respond to as many as I can. Your ideas inspire the next big discussion!

Share the love:
If you found this newsletter helpful, forward it to a friend or family member who might enjoy it too.

Disclaimer:
This newsletter is for informational purposes only and does not constitute medical advice. The content shared is based on evidence-supported research and my personal experiences but is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your personal doctor or a qualified healthcare professional before starting new treatments, making changes to your health routine, or addressing specific medical concerns. This content does not establish a doctor-patient relationship. While I strive for accuracy, the information may not apply to your unique situation.

---

Wishing you balance, health, and peace.

Dr. Jake