Issue #168: How to Avoid the Traps of Negativity
Good morning. It’s Wednesday, April 12th.
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Today’s Quick Win
From the Lab: Gratitude = Better Health
Speed Read: I’m Sorry
What We’re Reading: Outlive - Dr. Peter Attia
“Each mindful breath, each mindful step, reminds us that we are alive on this beautiful planet. We don’t need anything else. It is wonderful enough to just be alive, to breathe in, and to make one step.”
Reduction in biomarkers of inflammation among patients with congestive heart failure from expressing gratitude. (UC Davis)
From the Lab
Daily gratitude = better health.
Specifically, gratitude has been shown to boost our immunity and improve our heart health. Our parasympathetic nervous system (the side that helps us rest/restore and keeps our cortisol in check) takes command.
Even brain imaging shows that our brain neurons are firing in areas that support “social bonding and stress relief.”
By lighting up this part of the brain we can ward off the killer of joy and fulfillment - envy.
We all strive for more - a promotion, a raise, a vacation home. The list goes on and on.
But hedonic adaptation shows that after we achieve the next milestone we simply adjust to this new normal. We expand our spending to fit our new budget - the immediate boost in happiness quickly dissipates.
If comparison and materialism is the illness, then gratitude is the medicine.
Gratitude isn’t just about recognizing the good around us - but also the source of that good. And the majority of the time that positivity comes from someone, not something.
So practicing gratitude adjusts our spending from material possessions to experiences. (For more see Issue #27 on minimalism).
But how can we be grateful when life is just shit?
Here we turn to author Ryan Holiday and the Daily Stoic:
First off, you’re alive. That’s the silver lining of every shitty situation and should not be forgotten. But second, everything that has happened and is happening is bringing you to where you are. It’s contributing to the person you have become.
The Stoics believed that we should feel gratitude for all the people and events that form our lives. We shouldn’t just be thankful for the gifts we receive, and our relationships with friends and family. We should also be aware of and grateful for the setbacks and annoyances. For the difficult coworkers and the nagging in-laws, for the stress they put on us and whatever other difficulties we might be experiencing.
Why? Because it’s all of those things, interconnected and dependent on each other, that made you who and what you are today. It is only by seeing the totality of things, good and bad, that you gain the understanding necessary to be truly grateful.
*For more reading on gratitude - check out this awesome report from UC Berkeley’s Greater Good Science Center
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Speed Read
Health & Longevity in the News
I’m Sorry You’re Sorry: A person that apologizes too much can be super annoying (even to oneself, as Max raises his hand). But superfluous apologies (I’m sorry you’re not feeling well or I’m sorry the traffic was bad), can actually build empathy and trust, strengthening a relationship. (Washington Post)
Shifting Your Frame of Thinking: Dr. Roland Griffiths is a pioneer in researching how psychedelics can treat depression, addiction and psychological distress. He was diagnosed with stage 4 metastatic colon cancer, a terminal diagnosis that woke him up - we all have a terminal diagnosis, so open your eyes and enjoy today. Check out the interview. (NYTimes)
Fasting + Exercise Revisited: Fasted exercise could be helpful for those who want to optimize metabolic health or increase metabolic flexibility. Exercising fasted can also help your body switch fuel sources - but may impact performance if your workout is over 60 min. For more on fasting, check out Issues #73-77. (Levels)
What We’re Reading | Outlive
The latest from Peter Attia doesn’t disappoint. Dr. Attia is out to rethink modern medicine and essentially creates an operating manual - providing science-based tools to increase both lifespan and healthspan (quality of life). The book is real when it comes to lifespan - no gimmicks to live to 120, just an understanding of the diseases that both end our life and how to prevent and mitigate them the best way possible. A great read from a genius doctor who gets personal about his own mental health struggles - this one is truly worth the time.
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We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.