Dr. Pam Wilson

06/04/2026

Patients come to me all the time resigned to getting the heart disease or the cognitive decline they watched in a parent or grandparent.
The science of genetics tells a different story now.
Genes are not a predictor of health as we age. They are a list of possibilities. What decides whether those possibilities become disease is something else entirely.
This week’s newsletter walks you through what that something else is — and why what ran in your family does not need to run through you.

Read it here: https://drpamwilson.substack.com/p/fea15e8e-64b0-44aa-94bf-71696e39763a

PS: Are you tired of conflicting advice about health and longevity? These are the questions I consistently hear from patients and readers. You can find my answers to the TOP 15 FAQs here: https://drpamwilson.com/15-faqs-optin/

06/01/2026

Patients come to me all the time and tell me they are simply resigned to getting the chronic illness that runs in their family. Heart disease. Diabetes. Alzheimer’s. High blood pressure.
Forty years ago, family history was treated as a forecast. The science of genetics tells a different story now.
Family history tells you what you inherited. It does not decide what happens next. Your daily life does.
This week’s newsletter walks you through exactly how that works — and why what ran in your family does not need to run through you. I'll share more tomorrow.

PS: Are you tired of conflicting advice about health and longevity? These are the questions I consistently hear from patients and readers. You can find my answers to the TOP 15 FAQs here: https://drpamwilson.com/15-faqs-optin/

05/28/2026

Yesterday I shared why I stopped doing the old-fashioned sit-up. The pull lands on your lower back, not your abs.
Here is what I do instead.
Lie on your back with your knees bent. Tuck your chin and lift your head off the floor. Then continue to roll your shoulders off the floor, and feel the muscles in your abs doing the work.
That is the whole movement. Same target, without loading your lower spine.
What have you been doing for your abs?

Read this week's Insight: https://drpamwilson.substack.com/p/3fc94f42-34e9-4cd8-be1e-175da70f82a7

PS: Are you tired of conflicting advice about health and longevity? These are the questions I consistently hear from patients and readers. You can find my answers to the TOP 15 FAQs here: https://drpamwilson.com/15-faqs-optin/

05/27/2026

The sit-up was never really an ab exercise.
When you sit up, the muscle doing most of the work is the psoas — a hip flexor that attaches directly to the bones of your lower back. So every time you pull your torso off the floor, you are pulling hard on your lower spine.
It does not matter whether your knees are straight, anchored, or bent. The pull on the spine is the same.
Over 20 years ago the literature was already clear that this repeated load and compression on the low back can cause damage and injury over time.
There is a better way to train those muscles. I will share it tomorrow.

PS: Are you tired of conflicting advice about health and longevity? These are the questions I consistently hear from patients and readers. You can find my answers to the TOP 15 FAQs here: https://drpamwilson.com/15-faqs-optin/

05/25/2026

05/21/2026

Most doctors check fasting glucose and hemoglobin A1C. Both are important. Neither one catches insulin resistance early.
Fasting insulin does. It’s the test that shows how hard your body is working behind the scenes to keep blood sugar in range — and it shifts years before glucose ever rises.
The lab reference range for fasting insulin is 2.6 to 24.9. The clinically healthy range is 2 to 5. That’s a wide gap, and most patients have never been told it exists.
What would change for you if you knew where you actually stood?

This week's Insight: https://drpamwilson.substack.com/p/94734b69-0eec-4725-8b31-243606a303af

PS: Are you tired of conflicting advice about health and longevity? These are the questions I consistently hear from patients and readers. You can find my answers to the TOP 15 FAQs here: https://drpamwilson.com/15-faqs-optin/

05/18/2026

Patients walk into my office all the time with lab results from another doctor. They’ve been told their blood sugar is a little high but still within range — just cut back on the sweets. But something in their body keeps telling them otherwise.
They don’t feel fine. They feel off. Tired. Foggy. Carrying weight that won’t budge. And they can’t understand why the lab work is being called normal.
There are two things going on here, and most people have never been told either one. I’ll walk through both in tomorrow’s newsletter.

PS: Are you tired of conflicting advice about health and longevity? These are the questions I consistently hear from patients and readers. You can find my answers to the TOP 15 FAQs here: https://drpamwilson.com/15-faqs-optin/

05/14/2026

Most of us believe we are getting more done when we multitask. The clinical reality is the opposite. Every time you shift from one task to another, your brain has to stop, reorient, and find its place again. That cognitive cost adds up — and it compounds every time you switch.

The vicious cycle of multitasking is not about laziness or lack of discipline. It is about how the brain is actually designed to work. One thing at a time. Full attention. Then move on.

The good news is that interrupting the cycle is simpler than most people expect. It starts with awareness — noticing when you are in it.

What does your own multitasking pattern tend to look like?

Read this week's Insight: https://drpamwilson.substack.com/p/3a5e3413-b1e2-42c6-95e0-3b037723e091

PS: Are you tired of conflicting advice about health and longevity? These are the questions I consistently hear from patients and readers. You can find my answers to the TOP 15 FAQs here: https://drpamwilson.com/15-faqs-optin/

05/11/2026

Yesterday I was switching between emails, scheduling, and writing — all at the same time. I stopped, smiled, and chuckled. Because I had slipped right into what I call the vicious cycle of multitasking.

Here is what actually happens when we divide our attention. The clarity we need to make good decisions starts to drop. We lose focus and momentum. Every time we return to a task, we have to stop and find our place again. And the whole time, we think we are being productive.

This week’s newsletter is about how to recognize that cycle — and what it takes to interrupt it.

More on Tuesday.

PS: Are you tired of conflicting advice about health and longevity? These are the questions I consistently hear from patients and readers. You can find my answers to the TOP 15 FAQs here: https://drpamwilson.com/15-faqs-optin/

05/07/2026

I hear it all the time. I have limited time to exercise, so I want to make every minute count. Rucking feels like an upgrade — more intensity, more calories, better results.

From my clinical experience, that equation isn’t always accurate. Adding external load to a body that hasn’t been assessed for stability or strength, and may already be managing extra body weight, isn’t necessarily working harder. It’s just more load.

The question worth asking before you ruck isn’t how much weight to carry. It’s whether carrying weight is what your body actually needs right now.

What does your daily life actually demand of you physically?

Read this week's Insight: https://drpamwilson.substack.com/p/5fc86eb4-eed9-4231-a4e4-82330c2db4f8

PS: Are you tired of conflicting advice about health and longevity? These are the questions I consistently hear from patients and readers. You can find my answers to the TOP 15 FAQs here: https://drpamwilson.com/15-faqs-optin/