Issue #260: Friluftsliv - Get Out in the Cold
Good morning. It’s Thursday, November 2nd.
Today’s Quick Win
From the Lab: Get Outside in the Cold
Speed Read: Best Innovations of 2023
Thursday Night In: Buffalo Tuna Melt Stuffed Peppers
“Many human beings say that they enjoy the winter, but what they really enjoy is feeling proof against it.”
The amount of time outside in nature that results in a 45% increase in productivity (Business Outside)
From the Lab
Ithaca, New York.
What’s so special about the home of Cornell University?
It’s the top ranked city when it comes to walking - that is over 1 out of 3 people walk to work on a daily basis.
To be fair most of the cities on top of this list are college towns - but Ithaca has low temps below 50°F for 8 months a year and averages over 5 feet of snow every winter. That doesn’t stop most of those students and faculty from walking.
There’s a concept in Norway called “friluftsliv” - which means “open air life.”
Miek Wiking, CEO of the Happiness Research Institute, says this creates “outdoorphins.”
What it’s really saying is get outside no matter how cold it is.
“Although it can be a bit of a strain to get out, when you first are outside, with good clothing, it always feels better than you thought it would. You feel refreshed, you feel maybe a little bit robust and vital, and you feel the benefits of being in contact with the elements.”
It’s not just Norway - while the running trail on Lake Shore in Chicago might be sparse in January, cities like Montreal (according to Max) are bustling in the winter and in Minneapolis residents put skates on their windsurfing boards to fly over the ice on the 10,000 lakes.
If we’re going to proactively get in a cold tub and take cold showers for the health benefits (see Issue #132), then maybe not skip that outdoor run or workout.
Dressing for the Cold
Most temps can be comfortable with the right gear. Five tips to getting outside in the winter:
1. Stay Dry - it’s critical to stay dry on the outside (from rain/snow) and on the inside (from sweat). When you’re wet that’s when hypothermia can kick in.
So first make sure you have a waterproof outer layer. PRO TIP: waterproof clothing typically has “forever chemicals” - not good. Here’s a list of jackets without the PFAs.
Second, go with a layer on your skin that will soak up sweat - recommendation for a baselayer (Capilene) from Patagonia.
2. Know the Temp - layers are best so that you can adjust based on the workout or activity.
General rule - if you’re running, dress like the temp is 20°F warmer than what it actually is. If you’re walking at a good pace, dress like it’s 10°F warmer.
Always heat up your hands and feet!! Your body protects your heart and key organs by keeping blood in your core so wear a hat, gloves, and thick socks!
It is truly dangerous if the wind chill dips below 0°F. Here’s a calculator for temperature / wind speed combo:
3. Stay Safe - no workout is worth the risk of serious injury.
Make sure you warm up with some dynamic stretching before just jumping into a run - jumping jacks, high knees in place, squats are all good.
Get shoes with traction if you’re running on any snow or trails - always watch for ice!
Dehydration isn’t just when it’s hot (Issue #190). Drink at least one cup of water before the workout, about a cup for each 30 minutes of exercise, and another cup when you’re done. Don’t get dehydrated in the cold!
Thrive25 Partner Spotlight
Max completed another TMAC Fitness workout this morning. It was a solid mix of HIIT, bodyweight strength training, mobility exercises and meditation. These workouts are great by themselves, but also as complements to a deeper strength training session or long run in the snow.
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Speed Read
Health & Longevity in the News
Heat Waves…in the Ground: It’s not just hotter in the air - in the dirt too. Over the last 25 years soil temperatures are rising faster than the air across Europe. What does this mean for the things that protect our way of life - like water storage or food production? (WIRED)
Best Innovations of 2023: Time selected 200 innovations across 21 categories that are changing how we live, work, play and think about what’s possible. Anyone want a fire pit without smoke or a boat that fits in a backpack? Check out the full list. (TIME)
Finding the Beginning of Time: From William Faulkner’s Requiem for a Nun - “The past is never dead. It’s not even past.” In 1964, a radio telescope in Holmdel, NJ sent two astronomers back 13.8B years to the beginning of time. Besides two pesky pigeons, a muffled sound corresponding to a temperature of 3.5 Kelvin left the astronomers questioning their instrument. What came next were multiple Nobel Prizes and calculations for the age of, and the breakdown of mass, for the universe - among much more. (NYTimes)
Thursday Night In | Buffalo Tuna Melt Stuffed Peppers
The Turkey-Stuffed Bell Peppers recipe was a favorite in the spring (Issue #159). Here’s another with a little more spice.
This healthy low-carb tuna-stuffed bell pepper recipe is packed with nutrient-dense veggies, probiotic-rich Greek yogurt, protein-forward tuna, and topped with melted cheddar for a savory finish. Ideal for a nutritious dinner or post-workout boost.
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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.