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More from @BrandonLuuMD

Brandon Luu, MD

@BrandonLuuMD

Jan 22

BP: 135/85
Doctor: “Let’s try lifestyle changes before medication”

Success depends on implementing these right.

Here are 10 protocols that give the best shot at lowering blood pressure naturally, backed by the 2025 AHA guidelines 🧵1/13

High blood pressure often causes zero symptoms for years while quietly damaging the heart, brain, kidneys, eyes, and more.
Thankfully, the 2025 AHA/ACC guidelines emphasize and clearly outline lifestyle interventions as powerful first-line treatments. /2

For the entire deep-dive, check out my newsletter here:

/3brandonluumd.substack.com/p/im-a-doctor-…

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Brandon Luu, MD

@BrandonLuuMD

Jan 14

Can’t fall asleep before 2 AM.
Hit snooze five times.
Wide awake at midnight.

This is likely a delayed circadian rhythm.

Morning light helps, but only if the timing, intensity, and delivery are right. Get it wrong and you delay your clock further.

Here’s what to do🧵1/13

Delayed circadian rhythms are linked to impaired concentration, mood disturbances, increased metabolic and cardiovascular risk, and weakened immune function.

The good news: properly timed light can rapidly and effectively shift your internal clock.

brandonluumd.substack.com/p/how-to-shift…

Timing is everything.
Light after your core body temperature minimum (~last third of sleep) causes phase advance.
Light before it causes phase delay, making things worse.
Bright light should only be done at least 2-3 hours past your sleep midpoint.

For example, if you usually sleep midnight-8 AM and suddenly force a 5 AM wake time, you may wake before your core body temperature minimum.
Early light at that point can delay your circadian clock, not advance it, and push your sleep even later. /3

Read 13 tweets

Brandon Luu, MD

@BrandonLuuMD

Dec 31, 2025

Someone just coughed on you.
You were on a crowded flight.
Now your coworker is sick.

The window to prevent infection is narrow.

Here’s exactly what to do in the critical hours after a high-risk exposure 🧵1/13

The sooner you act the better. Respiratory viruses attach to cells and begin replicating within hours of exposure. Most interventions work best when started immediately and continued for 3-5 days (the typical incubation period) /2
brandonluumd.substack.com/p/doctors-guid…

Green tea gargling is possibly most effective:
↓ Overall infection risk by 26% vs control
↓ Influenza infection by 31%
↓ Acute upper respiratory infections by 22%
Protocol: Gargle with brewed green tea for 20 seconds, 3 rounds. Repeat up to 3x/day for 5 d after exposure. /3

Read 13 tweets

Brandon Luu, MD

@BrandonLuuMD

Dec 16, 2025

Circadian rhythm dysfunction is highly prevalent in ADHD

Up to ~75% of patients have delayed sleep and wake timing, and shifting the clock earlier is linked to symptom improvement

I just published a paper on what this means for treatment. Here’s what we found 🧵1/12

The circadian system is fundamentally disrupted in many with ADHD:
-73-78% of people with ADHD have delayed sleep/wake cycles
-80% experience insomnia
-Dim-light melatonin onset has been found to occur ~90 minutes later in adults with ADHD compared to controls /2

Changes in biological markers corroborate this: cortisol rhythms are blunted and delayed and core clock genes (BMAL1/PER2) show attenuated rhythms. /3

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Brandon Luu, MD

@BrandonLuuMD

Nov 3, 2025

Sleep deprivation impairs memory by up to 40%, glucose tolerance by 22%, and mitochondrial respiration by 18%

But strategic interventions (HIIT, creatine, caffeine, bright light) can help prevent/reverse this damage when sleep isn't an option

Here's what you need to know🧵1/13

For the full deep dive with all the studies and protocols, listen to a full podcast I recently joined and read the full protocols here:
brandonluumd.substack.com/p/if-youre-sle…

HIIT: Metabolic Protection
Just 10 intervals of 60s at 90% max effort protects you from sleep restriction metabolic damage. Without exercise, glucose tolerance worsens +22% and mitochondrial function drops -18%. HIIT completely prevented these metabolic impairments. /3

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Brandon Luu, MD

@BrandonLuuMD

Sep 18, 2025

Could restricting carbs for one day lead to the same benefits as fasting?

A new study suggests yes: carb restriction alone (same calories) produces similar fat-burning shifts and reduced triglycerides as calorie restriction… but there is a catch.

Let's break it down 🧵1/9

Intermittent fasting and keto promise similar metabolic benefits: enhanced fat burning, weight loss, better blood lipids (in some cases)

But fasting days are brutal. Keto requires constant vigilance

Researchers asked: What if it's the carb restriction, not calorie restriction, driving the benefits? /2

The study: 12 healthy adults (avg age 27) tested 3 interventions in random order:
-Normal diet: 55% carbs, normal calories
-Low-carb normal calories: 50g carbs, same total calories
-Low-carb restricted: 50g carbs, 75% fewer calories
Then tracked metabolic response to high-fat meal /3

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