Mental health

Here’s How to Lower Your Risk of Depression
Life Hacks
Ready to give up? Say these 2 words…


The next time you’re ready to give up and throw in the towel – remember these two words: “Five more.” That’s the advice of behavioral scientist Daniel Pink.  He says, when a task feels too big or hard, your brain starts shutting down. You’re thinking about the entire project – or all 13 miles in a half-marathon. But the key to staying on track is to shrink your goal down into bite-sized pieces. So instead of thinking, “I have to finish this report by the end of the day. I don’t know if I can do it.” Say “five more.”

·      If you’re drowning in emails – answer 5 more.

·      If you’re struggling on a run – run for 5 more minutes.

·      If you’re working your way through a huge report – do 5 more pages. 

That tricks your brain into pushing forward without feeling overwhelmed and like it’s impossible.  And most of the time, 5 more turns into 10 more. You’ll get back your momentum. And even if you don’t, you’ve still made more progress than you thought you could. Because tackling a big goal one step at a time helps your brain perceive the task as manageable, which reduces stress and increases your motivation.

The next time you’re ready to quit — don’t.  Just say: Five more.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!

June 30, 2025

Health  ·  Life Hacks  ·  Sleep
Why Are You Waking Up At 3am?

Do you find yourself waking up at 3 a.m., night after night? If so, you’re not alone – and there’s a reason for it. According to a sleep psychologist, the two major culprits could be blood sugar crashes and cortisol spikes.

  • When your blood sugar drops too low overnight – because you skipped dinner or ate too many simple carbohydrates – your body freaks out, releases stress hormones, and boom! You’re awake – and possibly anxious.
  • Then there’s the “dawn phenomenon,” where your body naturally raises blood sugar in the early morning hours.

So what’s the solution? Eat something high in fiber before bed to keep your blood sugar steady and avoid waking up at night. Columbia University found that a fiber-rich snack before bed led to more time spent in the deepest stage of sleep, known as slow-wave sleep. That’s why oatmeal is a great bedtime snack. It not only has fiber, oats contain magnesium and melatonin, which relax the body to prepare you for sleep.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
June 16, 2025

Health  ·  Love
Happy Spouse = Happier YOU!

You’ve heard the expression “Happy wife, happy life”…… Well, it’s true, AND it’s true for husbands, too! Research from UC Davis found that when your spouse is in a good mood, you’ll probably feel happier too. And it goes deeper than that. When your partner experiences positive emotions, your body produces less cortisol, the primary stress hormone, regardless of how you’re feeling yourself.

And the benefits are greater in happy, long-term relationships. People in long-term, satisfying relationships showed the strongest link between their partner’s happiness and reduced stress. And that emotional reciprocity plays a critical role in healthy aging.

So what about negative emotions? Thankfully, unlike positive emotions, a partner’s negative emotions were not found to significantly affect stress levels. The researchers think that’s because long-term couples develop strategies to protect each other from stress. And if both partners are in a good mood? That’s the best-case scenario.

The researchers say creating opportunities for shared good times provides a mutual health boost.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
June 9, 2025

Health  ·  Life Hacks  ·  Sleep
The One Habit That’s Killing our Mornings

The One Habit That’s Killing our Mornings

  In a recent Interview, Sleep expert Dr. Neil Stanley told me that  every time we hear an alarm go off while we’re sleeping, it triggers our body’s “fight or flight response,” which means the next thing that happens is that our body is flooded with cortisol – the stress hormone.

  Dr. Stanley says usually that’s not a big deal if you actually wake up and start your day–but he says if we hit “snooze,” and drift back to sleep, then what happens is that we guarantee ANOTHER jolt of cortisol in 9 minutes! And then after a while, when we keep doing this over and over again, there’s so much of that stress hormone that it ends up increasing our risk for depression! All of this from the snooze alarm? You bet.

So, this is why sleep experts pretty much all agree that you and I need to set our  alarm for the exact time we want to wake up, and then always get up at that time.

   And yes, I know it’s easy to say. But it’s harder to pull off every morning. Just so you know, I get up at 5am each morning, even on the weekends. But I also have to set my watch’s vibrating-alarm, plus an alarm clock that I put all the way across the room to get me out of the bed.  I used to get up at 8 but I always felt like I was playing catchup for the rest of the day.

  One of the things that really helps me get going in the morning is preparing everything that I need to start the day. So I lay out my clothes right beside the bed. I put my sneakers at the bedroom door. I even prepare the coffee machine the night before so I just have to flip the switch. My goal is to eliminate any barriers to my 5 o’clock morning.

One more thing?  I try very hard not to scroll through the news headlines on my phone until I’ve read 10 pages in one of the self help books that’s on my phone. I just randomly pick one. This morning it was from the book Winning by fitness trainer Tim Grover. I wish you God Speed in your battle against the SNOOZE!

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!

May 5, 2025

Health  ·  Life Hacks  ·  Love
Hugs Are The Health Boost You Need!

The immunity science behind hugging:

Our family has developed this habit of never arriving or departing each other without a hug. It may seem obvious to you, but I know plenty of people who don’t do this.

We’ve never talked about it…it just happens. It feels natural. And if one of my grandkids gets all the way out the door and into my son’s car, she will run back if she forgot to give everyone a hug. And I mean everyone. Even Leroy, the dog. Well now I find that we’re on to something….at least when it comes to our health.

For many reasons there’s been an increased focus on boosting our immune system lately. But today researchers are reporting that we don’t need supplements – or a special diet……what we need to strengthen our immune system is a daily hug.

According to the journal Psychological Science, every time we hug a loved one, we give our immune system a powerful boost. In a recent study, people were purposely exposed to a cold virus……but those who got the most hugs were significantly less likely to get sick.

That’s because, when we’re stressed out, our immune function is suppressed and we’re more vulnerable to infection. But a hug – and the emotional support we feel through that physical contact – dials down our stress, bolstering our immune system, and our ability to fight off infections.

Alright….let me hear it…when was the last time you hugged someone?…and who was it? John@Tesh.com

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
April 28, 2025

Health  ·  Life Hacks
How to Calm Down Quickly and Increase Energy

When you need to calm down or de-stress, you always hear people say “take a deep breath.” But a deep EXHALE may be more important than a deep INHALE.

Physical therapist Dr. Emily Kiberd says most people think, when it comes to deep breathing, it’s crucial to focus on taking more oxygen IN……But scientists have discovered that stress-relieving, energy-boosting oxygen doesn’t get transferred into the bloodstream until we breathe OUT.

So, here’s a quick way to calm down and increase your energy: Inhale through your nose for a count of four……Hold it for another 4 seconds……Then exhale for 8 seconds. So remember – in through your nose for 4, hold for 4, exhale for 8. That will not only calm your nervous system, but also give you energy at the same time.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
March 31, 2025

Why watching superhero movies is so good for you!
Life Hacks
Turn Weakness Into Strength

Remember when we were kids, flipping through comic books and dreaming of having superpowers? Growing up on Long Island in the 1950s, those comics were a gateway to imagination. I’d mow lawns, save my hard-earned dollars, and rush to buy the latest adventures of Spider-Man, The Flash, Superman, Wonder Woman, and Batman.

But it wasn’t just about the superpowers. What drew me to characters like Batman and Spider-Man was how relatable they were. They were ordinary people who chose to do extraordinary things. 

And isn’t that something we can all aspire to?

In today’s world, with its fair share of challenges, it’s no wonder superhero stories are more popular than ever. They remind us that even in the face of adversity, we have the power to make a difference.

Whether it’s standing up for what’s right, helping a neighbor in need, or simply being kind to a stranger – these are the real-life superpowers that can change the world.

So, this week, I challenge you to tap into your inner superhero.

Here are a few ways you can do that:

•       Identify Your Superpower: What unique strength or talent do you possess? How can you use it to make a positive impact in your community?

•       Face Your Kryptonite: We all have weaknesses. Acknowledge yours and work on turning them into strengths.

•       Be Someone’s Hero: Look for opportunities to help others, even in small ways. Remember, not all heroes wear capes!

•       Learn from Setbacks: When facing challenges, think of them as origin story moments. How can you grow stronger from this experience?

•       Create Your Justice League: Surround yourself with supportive, positive people who bring out your best.

And if you’re facing your own “Goliath,” remember the challenges you’ve overcome in the past – those are your origin stories, proof of the strength within you.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
January 20, 2025

Better Sleep and Better Brainpower!
Health  ·  Life Hacks  ·  Sleep
The Hidden Dangers of the Snooze Button (and why I had to stop pushing it)
Sleep expert Dr. Neil Stanley has told me in interviews on my radio show that  every time we hear an alarm go off while we’re sleeping, it triggers our body’s “fight or flight response,” which means the next thing that happens is that our body is flooded with cortisol – the stress hormone. Dr. Stanley says that’s not usually a big deal if you actually wake up and start your day……But he says if we hit “snooze” and drift back to sleep, then what happens is that we guarantee ANOTHER jolt of cortisol in 9 minutes! And then after a while, when we keep doing this over and over again, there’s so much of that stress hormone that it ends up  damaging cells and that, he says, increases our risk of depression! All of this from the snooze alarm…YIKES. So this is why sleep experts pretty much all agree that you and I need to set our  alarm for the exact time we want to wake up, and then always get up at that time.      And yes, I know it’s easy to say. It’s harder to pull off every morning. Just so you know, I get up at 5am each morning, even on the weekends. But it takes the alarm on my watch plus an  alarm clock that I put all the way across the room to get me out of the bed.  I used to get up at 8 but I always felt like I was playing catchup for the rest of the day. By the way, one of the things that really helps me get going in the morning is preparing everything that I need to start the day. So I lay out my clothes right beside the bed. I put my sneakers at the bedroom door. I even prepare the coffee machine the night before so I all I have to do is flip the switch. My goal is to eliminate any barriers to my 5 o’clock morning. And one more thing: I try very hard not to scroll through the news headlines on my phone until I’ve read 10 pages in a self help book that’s on the kindle on my phone. I just randomly pick one book. This morning it was the book, ‘Winning’ by fitness trainer Tim Grover.  Even if you don’t have a book on your phone you can go to the website ‘Goodreads’ and find amazing passages from self help books….including the Bible, by the way. Bottom line: We should probably wean ourselves off the snooze button because now there’s science to support the reasons.

Want to start living your BEST CHAPTER yet? GET MY NEW FREE HANDBOOK HERE  https://tesh.com/your-best-chapter-lp  and get ready to live your best life after 55! My new “YOUR BEST CHAPTER” handbook will help you unlock your purpose, vitality and joy after 55! 

December 3, 2024

Why watching superhero movies is so good for you!
Life Hacks
Why we count on superheroes in our own struggles

When I was growing up on Long Island (I was born in 1952) I was all about comic books. Since I was scrawny & largely unpopular, I spent a fair amount of time alone. Which, looking back, wasn’t as bad as it sounds.

That’s because I was forced to create my own worlds with short 8mm films, fake radio shows and military strongholds made out of mud and sticks. My inspiration came mostly from superheroes in the comic books that I bought with the money I made from cutting neighbor’s lawns.

My favorites? Spiderman, The Flash, Superman and Batman. You might have loved The Hulk or Wonder Woman. Those were cool too.

The reason I am reminiscing about superheroes today is that they just keep returning in popularity-they are incredibly popular right this minute.

According to clinical psychologist, Dr. Robin Rosenberg, it’s because we’re living in uncertain times – with crime, financial struggles, and war. 

And that leaves us wanting to be entertained and distracted. We’re also searching for positive role models, and wishing for heroes to swoop in and stop the madness. It’s the reason our grandparents loved superhero comics in the 1930s during the Great Depression. 

Also, with superhero movies – it’s about good versus evil, and saving the little guy. 

We also see ourselves in superhero stories. Because most of us believe in fighting for justice. And superheroes often come from tragic beginnings. That inspires us, and provides a model to help us cope with adversity, and find meaning – even after a loss.

Ok, your turn. Who were your superheroes growing up and do you draw from them even today during struggles?

Want to start living your BEST CHAPTER yet? GET MY NEW FREE HANDBOOK HERE  https://tesh.com/your-best-chapter-lp  and get ready to live your best life after 55! My new “YOUR BEST CHAPTER” handbook will help you unlock your purpose, vitality and joy after 55! 

November 19, 2024