Years ago, I sat at my kitchen table and drew a rough Venn diagram. In one circle I listed everything that set me off—foods, sounds, places, people, smells. In the other, I listed what kept me steady—sleep, movement, clean meals, quiet mornings, safe faces. I asked one question:

What’s the 20% that, if I get it right, will improve 80% of my life?

Then I went after it. I read a couple hundred books. I ran experiments. I paid attention. Back then we didn’t have a cool word for it. Today they call it “biohacking.” For me, it was a lifeline.

What I discovered (the hard way)

* Certain foods wrecked me. Not just “too many calories,” but artificial dyes and junk ingredients. A small hit could spiral my mood for days.

* Sugar was gasoline on the fire. Anxiety up. Sleep down. Fuse shortened.

* Inputs matter. Music, clothing textures, the wrong crowd, cluttered rooms, fluorescent lights, certain smells—tiny things that pushed me into the red.

* Environment is medicine. A quiet space, natural light, tidy desk, a walk outside—these weren’t “nice to have.” They were non-negotiable.

* Boundaries beat willpower. I stopped trying to “tough it out.” I changed my inputs.

None of this made me perfect. It just made me functional—more present for my wife, my work, my people.

The 20% that moved 80% of the needle

You don’t have to fix everything. You have to fix the right things.

* Food audit. Whole foods first. Protein early. Ditch the artificial stuff. Track how you feel 2–24 hours after you eat.

* Sugar ceiling. Set a daily cap (or cut it for 30 days). Watch your sleep and mood stabilize.

* Sleep protection. Same bedtime, cool dark room, no doom-scroll the last hour.

* Morning anchors. Water, movement (10–20 min), 3 deep breaths, sunlight. Start on purpose, not by accident.

* Noise & input hygiene. Curate your music, news, and conversations. Some songs heal. Some don’t. Same with people.

* Clothing & sensory comfort. Wear what your nervous system likes. Texture, fit, temperature. It’s not vanity—it’s regulation.

* Environment reset. Clear surfaces. Open a window. Step outside at lunch. Set the stage for the life you want to live.

* Company you keep. Choose people who calm your nervous system, not people your nervous system has to recover from.

Start with one or two. Win small. Repeat.

How to run your own “Venn Diagram” experiment (7 days)

Day 1: Map it.Two lists: “Fuels me” and “Flares me.” Be brutally honest.

Day 2–3: Remove one red-flag input.Sugar at night? A certain podcast that spikes you? The cluttered office? Pull one thing out and note your sleep, mood, and patience the next day.

Day 4–5: Add one stabilizer.Protein-heavy breakfast, a 20-minute walk, phone on Do Not Disturb until 9 a.m., five minutes of breathing. Track results.

Day 6: Environmental upgrade.Fix your light, clear your desk, set clothes out for tomorrow, open the blinds. Small wins, big gains.

Day 7: Review and lock it in.What moved the needle most? Keep that 20%. The rest can wait.

My rules, written in ink

* If an input repeatedly costs me my peace, it’s out.

* If a habit repeatedly gives me my life back, it’s in.

* If I have to white-knuckle it every day, I need a different plan.

Simple. Not easy. Worth it.

You’re not broken. You’re sensitive to inputs.

That sensitivity is intelligence. Point it at what heals you.

If you try this, tell me your 20%—the one small change that delivered the biggest return. I read every comment. And if this helped, share it with a friend who’s living in the red and needs a way back to steady.

Stay steady and lets connect on substack and social!John (@drjohnaking)

Quick note

If you’re in a dark place or feel unsafe right now, please reach out to local emergency services or a trusted professional in your area. You’re not alone, and help is available.

You Don’t Lose Your Man Card for Telling the Truth

Silence is shredding our homes. Speaking up is not weakness—it’s leadership.

There are millions of men who feel like they have no voice and no place. They bottle it up. They swallow it. And while they’re trying to “be strong,” that pressure leaks out sideways—onto their wives, their kids, their teams. We have to make space for a different kind of strength: the courage to tell the truth without feeling like you’re cashing in your man card.

The other day I wrapped a recording with a big-name podcast host. Off-air, he paused and said quietly, “I was sexually abused as a kid. I’ve never told anyone.”I asked him why. He stared at the desk. “Look at what I do. Look at who I represent. How can I say that out loud?”

That’s the trap. We confuse the image of strength with the practice of strength. The image demands silence. The practice demands honesty.

What silence does

* Turns pain into anger and distance at home.

* Pushes you toward numbing—work, booze, porn, the gym—anything to not feel.

* Teaches your sons that men shut up and go it alone, and teaches your daughters that a man’s love looks like withdrawal.

What speaking up does

* Breaks shame’s grip. Shame thrives in the dark; it dies in the light.

* Returns agency. You stop being defined by what happened and start deciding what happens next.

* Models real strength. Your people don’t need a perfect man—they need an honest one.

“How do I even start?”

Keep it simple. Keep it small. Keep it moving.

* One sentence opens the door.“Something happened to me when I was a kid, and I need to talk about it.” That’s enough for the first step.

* Choose your first listener wisely.A trusted friend, a mentor, a pastor, a qualified counselor. Someone who can hold what you say, not fix it in five minutes.

* Expect adrenaline.Your body may shake. Your mind may race. That’s not weakness; it’s your nervous system finally exhaling.

* Stay concrete.You don’t owe a movie script. Share what you can, today. More can come later.

* Get professional backup.Courage isn’t a substitute for care. Book the appointment. Put it on the calendar.

* Lead at home.When you’re ready, let your wife or partner in. Not to burden her, but to invite her into the real journey you’re on.

A word to leaders

If you carry a platform, a badge, a pulpit, a rank, or a brand: your title doesn’t make you bulletproof. It makes you watched. Your honesty will give other men permission they’ve never felt before. That’s leadership.

You don’t lose your man card by telling the truth. You prove you deserved it in the first place.

If this is you—if your chest is tight just reading this—take the first step today. Send the text. Make the call. Reply to this post and say, “I’m ready to talk.” You’re not alone, and you’re not beyond repair. Real strength starts here.

Follow me : Dr. John A. King

On Social (at)drjohnaking

In this extraordinary episode of Manna, Dr. Turner hosts his friend, the renowned Dr. Ryan Cole, a board-certified pathologist with expertise in immunology, cancer research, and public health. Together, they dive into the complexities of the COVID-19 pandemic, mRNA vaccine technology, shedding, turbocancers, blood clots, and ethics in public health.

Dr. Ryan Cole’s Journey:

* From a quiet life as a pathologist to becoming a global advocate for medical transparency.

* The personal and professional challenges he has faced, including censorship, legal battles, and public criticism.

Understanding the COVID-19 Vaccines:

* How lipid nanoparticles and mRNA technology work—and their potential long-term consequences.

* The role of spike proteins in triggering immune and inflammatory responses.

* Insights into vaccine safety, including contamination issues and unforeseen impacts on immune system function.

The Rise of Turbo Cancer:

* The phenomenon of aggressive, late-stage cancers emerging post-vaccination.

* Mechanisms linking spike proteins, genetic disruption, and immune suppression to cancer development.

Shedding and Its Implications:

* Scientific evidence supporting the shedding of spike proteins and mRNA fragments.

* How close contact with recently vaccinated individuals may impact others.

A Path Forward in Medicine:

* The importance of patient-centered care and rejecting one-size-fits-all medical approaches.

* Why grassroots activism and informed discussions are key to reclaiming medical freedom and integrity.

Key Takeaways:

* Vaccines developed for extinct COVID-19 strains no longer offer effective protection.

* The vaccines permanently alter your immune system in ways that may be transmitted to your children.

* Lipid nanoparticles promote inflammation and immune dysregulation.

* The time to Make America Healthy Again is now! And you have a role!

Supporting Dr. Ryan Cole:

Dr. Cole continues to advocate for medical transparency while facing significant personal and legal challenges. Learn more about his work and support his efforts at rcolemd.com.

About Dr. Cole:

Dr. Ryan Cole is a board-certified Anatomic and Clinical pathologist with a subspecialty training and 20 years of experience in dermatopathology and particular interest in molecular diagnostics. In 2004, he founded Cole Diagnostics, an independent, full-service medical laboratory in Boise, Idaho. As CEO and Medical Director, he oversaw the testing of over 500,000 patient samples and biopsies. In 2022 Dr. Cole shifted focus from daily lab work to consulting and medical education.

About Dr. Turner:

Michael K. Turner, M.D., is a graduate of Stanford University, Harvard Medical School, and The Mayo Clinic. He practices Integrative Medicine in his own national concierge practice, providing personalized approaches (including hormones, sleep, recovery, nutrition, supplements, and exercise) to help people achieve their optimal state of health. Called “genuine”, “caring”, and “the best doctor in the world” by patients, he brings a high degree of empathy, trademark optimism, and a holistic approach to patient care. He brings a passion for excellence to everything he does. He believes in living and modeling a healthy, balanced lifestyle.

Do you need to arrange preventative options for COVID-19?

Or active treatment for COVID, Long COVID, or vaccine complications?

What would it feel like to be as healthy as you could possibly be?

I would love to connect with you at www.MichaelTurnerMD.com

Dear Friends,

Many of you joined our Substack community since I appeared on The Highwire with Del Bigtree, so we thought to make it available as a Substack post, in keeping with our recent COVID theme.

With Best Wishes for Your Health and Wellness,

Featured on this episode of The Highwire:

* Doctor-Patient Relationship and Insurance Influence

* Importance of Trust in Healthcare

* Patient-Driven Change in Healthcare

* Medical Professional Responsibility

* Rebuilding the doctor patient relationship

Watch the full episode which includes a mini-documentary on Dr. Turner HERE:

About Dr. Turner:

Michael K. Turner, M.D., is a graduate of Stanford University, Harvard Medical School and The Mayo Clinic. He practices Integrative Medicine in his own national concierge practice, providing personalized approaches (including hormones, sleep, recovery, nutrition, supplements and exercise) to help people achieve their optimal state of health. Called “genuine”, “caring”, and “the best doctor in the world” by patients, he brings a high degree of empathy, trademark optimism, and a holistic approach to patient care. He brings a passion for excellence to everything he does. He believes in living and modeling a healthy, balanced lifestyle.

What would it feel like to be as healthy as you could possibly be?

I hope you all connect with me at www.MichaelTurnerMD.com

Learn How To Remove the Spike Protein from your body!

Find more episodes of The Highwire and help support verified truth!

https://thehighwire.com/

Back by popular demand!

In keeping with the recent COVID theme and our guests Dr. Kory and Dr. Malone, we are re-releasing this interview we did earlier this year with Dr. McCullough.

Some of you missed it and many are new to our community since that time. We hope you find it educating and inspiring.

Best,

Dr. Turner

Dr. Peter McCullough hosts Dr. Turner for a lively conversation of several compelling topics including COVID early treatment, the vaccine, the culture of medicine, and cardiovascular health.

Featured on this podcast:

* Dr. Turner's personal journey with the COVID vaccines and how he evolved

* What happened to the Hippocratic oath during the pandemic?

* Failure of early treatment: a case study of the death of Dr. Turner's close friend, Angela

* Role of Ivermectin (?)

What would it feel like to be as healthy as you could possibly be?

I hope you all connect with me at www.MichaelTurnerMD.com

Learn How To Remove the Spike Protein from your body!

About Dr. Turner:

Michael K. Turner, M.D., is a graduate of Stanford University, Harvard Medical School and The Mayo Clinic. He practices Integrative Medicine in his own national concierge practice, providing personalized approaches (including hormones, sleep, recovery, nutrition, supplements and exercise) to help people achieve their optimal state of health. Called “genuine”, “caring”, and “the best doctor in the world” by patients, he brings a high degree of empathy, trademark optimism, and a holistic approach to patient care. He brings a passion for excellence to everything he does. He believes in living and modeling a healthy, balanced lifestyle.

About Dr. McCullough:

Dr. McCullough is a respected internist, cardiologist, and epidemiologist with degrees from several prestigious institutions, including Baylor University and University of Texas Southwestern Medical School. Based in Dallas, TX, he specializes in managing infectious diseases and cardiovascular complications related to COVID-19 and post-vaccine injuries.

With over 1000 publications and 685 citations in the National Library of Medicine, Dr. McCullough is a prolific contributor to medical literature. His notable works include pioneering early outpatient treatments for COVID-19 and a detoxification approach for post-COVID and vaccine injury syndromes. He frequently shares his expertise in media outlets like The Hill and FOX NEWS.

https://www.petermcculloughmd.com/