A 250-Year-Old Morning Routine That Still Works

Welcome to Public Health Without Politics. This week, we’re spotlighting TikTok health trends, a brain-boosting routine from a memory expert, and what Ben Franklin’s daily schedule can teach us about building healthier habits.

Trending in Health this Week

  • The kids on Tik Tok are promoting “fibermaxxing” as a way to add more fiber to their meals. Of course, too much fiber or too fast, can also be an issue.

  • Japanese walking, or alternating between fast and slow walking for 30 minutes, is really good for you.

  • Catch some rays: Sunshine can lower your blood pressure, support your immune system, and even make you happier.

  • A new study finds that aging speeds up around age 50, especially in blood vessels.

  • Hand, Foot, and Mouth Disease, a highly contagious viral illness common in young children, is spreading this summer.

  • How much caffeine do you need to boost your performance? Find out with this new formula.

How to Boost Your Brain Health as You Age


In The Wall Street Journal, memory expert Dr. Zaldy Tan shared tips on staying sharp: daily movement, good sleep, and a healthy diet can protect brain function as we age. While some decline is normal, lifestyle changes can reduce dementia risk.

Key Takeaways:

  • Slower thinking is normal; persistent memory loss may not be.

  • Exercise and sleep are powerful brain boosters.

  • Diets rich in greens, berries, and fish support brain health.

  • Sleep apnea and heavy alcohol use raise dementia risk.

  • Supplements help only if you’re deficient.

My thoughts: Once again, exercise is one of the best things you can do for your overall health!

FDA Targets Potent Pain Relief Drug Sold in Gas Stations


The FDA wants the DEA to ban 7-OH, a powerful compound from the kratom plant sold in gas stations as energy-boosting gummies or shots. It acts like an opioid and has been linked to addiction, ER visits, and poisonings.

Key Takeaways

  • 7-OH mimics opioids and has a high risk of abuse.

  • The FDA wants it classified as a Schedule I drug, like heroin.

  • It's being sold in unregulated forms—without dosage guidelines or warnings.

  • Officials say this is a chance to act before another addiction crisis takes hold.

My thoughts: People may be using these kinds of substances because of supply and regulatory issues with approved pain relievers. These problems need to be solved simultaneously.

Weekly Motivation: Benjamin Franklin’s Daily Schedule

Ben Franklin believed a well-ordered day was key to a healthy mind and body—his simple, structured routine still offers timeless inspiration for building better habits:

5:00 AM – 7:00 AM

  • Rise, wash, and address “Powerful Goodness” (I would add, Admiral McRaven’s “Make your bed.”

  • Plan the day and ask: “What good shall I do this day?”

8:00 AM – 12:00 PM

  • Work

12:00 PM – 1:00 PM

  • Lunch, reading, or reflection

1:00 PM – 5:00 PM

  • Work

6:00 PM – 9:00 PM

  • Put things in their place

  • Supper, music, or conversation

  • Reflect and ask: “What good have I done today?”

10:00 PM

  • Sleep

Inspirational Quote

“Indolence is sweet, its consequences bitter.”
― Voltaire

Have a great week,

—Richard

Richard Williams