Dr. Tom Rifai

05/31/2026

New study. Yes. But an old, if not widely known, conclusion.

A study presented at the European Congress on Obesity found that adults following an eating pattern that produced greater initial weight loss achieved greater weight loss at 1 year than those following a more gradual approach.

Interesting? Absolutely.

New? Not whatsoever.

We’ve known for decades that people who lose more weight early tend to have better long-term outcomes. The LOOK AHEAD trial demonstrated decades years ago. Participants who achieved the greatest early weight loss were far more likely to maintain meaningful weight loss years later.

The important nuance is that this does not necessarily mean rapid weight loss causes better long-term success.

It may simply identify people who are more ready for change, more adherent, more supported, more biologically responsive, or some combination of all of the above.

What this study does reinforce is that the old notion that faster weight loss inevitably leads to greater regain is increasingly difficult to defend.

The bigger lesson?

Early success matters.

Whether driven by motivation, adherence, social support, biology, treatment intensity, or a combination of factors, meaningful early weight loss remains one of the strongest predictors of meaningful long-term weight loss.

Sometimes the most valuable “new” studies simply remind us what the evidence has been showing for years.

That’s where current Reality Meets Science®

05/31/2026

I’m pushing 60 and, if I’m being honest, feel more like a healthy 40.

Much of the credit goes to My Flex5 Lifestyle.

And you can create your own Flex5 Lifestyle.

But it’s not because of perfect genes.
It’s not because of perfect discipline.
It’s not because I never miss a workout.
It’s not because I never eat dessert.
And it’s certainly not because I’ve done everything right.

It’s because for decades I’ve made small, consistent investments in a handful of lifestyle areas that matter most.

The Flex5 Lifestyle® is built around five domains:

• Mind Matters - positive psychology, gratitude, resilience, purpose, and managing stress rather than letting stress manage you.

• Food - choosing more foods that support health and fewer calorie-rich, refined, hyper-palatable foods that work against it.

• Movement - walking more, sitting less, and yes, resistance training. Strength matters at every age.

• Environments - shaping the food, social, and physical environments around you so healthy choices become easier choices.

• Accountability - tracking, joining a group, working with a coach, or simply having someone in your corner.

The beauty of The Flex5 Lifestyle® is that there is no single “right” Flex5 Lifestyle.

My Flex5 Lifestyle won’t look exactly like your Flex5 Lifestyle.

And your Flex5 Lifestyle doesn’t have to look like anyone else’s.

The goal isn’t perfection across all five domains every day.

The goal is making small, consistent investments where they matter most right now.

Pick one.
Focus there.
Make it count.

One better meal.
One walk.
One workout.
One moment of gratitude.
One supportive conversation.

Small investments. Repeated consistently.

That’s how healthy longevity is built.

Which Flex5 domain are YOU flexing today?

05/31/2026

And Jack exercised until the day before he died at almost 97 years of age.

Did he do this with excellent genetics? I would say from what we know, no. His father died of a massive heart attack at 50 years of age.

In fact his wife, LaLa, has reached a ripe young age of 100, with certainly at least some credit to Jack for encouraging her to quit smoking back in the days when the advertisements would say “more doctors smoke camels“. But also her commitment to regular physical activity and healthy eating. 

Jack was a man ahead of his time and his legacy continues on today. My number one childhood health hero!

Strong at any age is not a slogan.
It is a standard.

Jack LaLanne proved that strength does not have an expiration date.

At 70, he towed 70 boats.
At 80, he was still training daily.
Into his 90s, he continued to live the principles he had taught for decades.

His example was clear.

Age does not determine what you are capable of.
Your habits do.

Strength at any age comes from the same fundamentals.

Move your body every day.
Train your muscles regularly.
Eat with purpose.
Stay consistent.

The goal is not to impress anyone.

The goal is to remain capable.
To stay independent.
To live with energy and confidence.

“Strong at any age” is more than an inspiring phrase.

It is a commitment to take responsibility for your health and refuse to let age define your limits.

Set the standard.
Then live up to it.

05/30/2026

The Flex5 is simple. The Flex5 pays off. I’m almost 58 and feeling great! Fantastic actually. More than I ever dreamed possible.

But it’s not about me, Flex5 has been proven in thousands of patients and clients and is included in one of the world‘s top health institutions clinical programming (Henry Ford Health).

Why not have an appetizer? Google “The Flex5 Lifestyle”, click on the website link and get your free five day email education course!

PS: and yes, like Planet Fitness, there is no judgment in the Flex5 community. We are here to help each other. No pointy fingers allowed.

Brief video overview of The Flex5 in the comments.

05/30/2026

One of the most interesting exchanges from my recent semi-viral cholesterol post below highlighted an important concept that many people (including some healthcare professionals) still miss:

LDL-Cholesterol (LDL-C) and LDL-Particle number (aka LDL-P, formally measured by nuclear magnetic resonance but these days measured by ApoB assays since there is exactly one ApoB protein per atherogenic particle - most but not all of which are LDL particles, others) are not the same thing.

LDL-C measures how much cholesterol is being carried inside spherical (shell-like) LDL particles. those particles also carry triglycerides and come in different sizes which means that LDL cholesterol only partially explains LDL particle burden again measured most conveniently these days with ApoB.

ApoB is a measure of how many potentially atherogenic particles are circulating in your bloodstream, irrespective of size, irrespective of fraction containing cholesterol versus triglycerides and, wall mostly LDL particles, also includes VLDL IDL and LPA particles.

Why does this matter?

Because two people can have the exact same LDL cholesterol level while having substantially different numbers of LDL + other particles.

Think of it this way:

LDL-C tells us how much cholesterol cargo is being transported.

ApoB tells us how many trucks are on the road.

And when it comes to atherosclerosis, the number (not the size) of vehicles matters.

This is especially important in people with insulin resistance, prediabetes, type 2 diabetes, abdominal obesity, and metabolic syndrome. Many of these individuals have LDL-C levels that appear acceptable while ApoB remains elevated.

This is one of the major reasons recent guidelines are placing increasing emphasis on ApoB. The concept is not new. Lipid specialists have understood the importance of atherogenic particle burden for many years. What is changing is that the broader medical community is increasingly recognizing that particle number often provides a more accurate assessment of cardiovascular risk than LDL-C alone.

LDL-C is not a totally irrelevant test.

But when LDL-C, or even the best measure derivable from a standard lipid panel, non-HDL cholesterol, and ApoB disagree, ApoB tells us more about what lipid risk actually is (though at least once in a lifetime Lp(a) should be measured because if it’s particularly higher per particle risk).

As always, context matters, risk matters, and no single biomarker should be interpreted in isolation.



05/30/2026

New YouTube on where on CGM‘s and microbiome. Only Flex5 min. Link in comments 👇

05/29/2026

Thursday Thoughts with Dr. Tom

The problem isn't that most people lack information.

It's that most health advice lives at the extremes.

One expert says eliminate carbohydrates. Another says eliminate fat. Someone else says train harder, meditate longer, fast more, supplement more, or somehow become a full-time health influencer.

Real life doesn't work that way.

The most effective longevity strategy isn't perfection. It's sustainable consistency.

That's why I built The Flex5 Lifestyle® around five interconnected domains: Mind Matters, Nutrition, Activity, Environments, and Accountability.

When these five areas work together, health becomes less about willpower and more about creating a life that naturally supports better choices.

No forbidden foods.No all-or-nothing thinking.No discipline through punishment.

Just personalized, evidence-based habits that can be maintained for decades.

Because longevity isn't about what you can do for 30 days.

It's about what you can still be doing 30 years from now.

If you'd like a simple introduction to the framework, I've put together a free 5-day Flex5 email course. It takes about 5 minutes per day and will help you begin applying the principles immediately.

Visit MyFlex5.com to get started.

The Flex5 Lifestyle®: The ultimate longevity lifestyle for everyone. Personalized. Practical. Sustainable. Discipline without extremism.

Join The Flex5 Lifestyle® revolution, where embracing health doesn’t mean sacrificing joy. Let’s journey together towards a balanced life rich in wellbeing and wisdom, devoid of judgment, guilt, and restrictions.

05/28/2026

Want a healthy longevity approach that actually works? 30 second “food for thought” moment with a zero obligation free offer at the end.

05/28/2026

Stealth sodium hiding behind a health halo. Don’t be fooled. If you like your brain, your heart, kidneys and your private parts, watch this.

05/28/2026

Let’s get down n dirty on fatty stuff! The power of the polys.