Issue #277: The Science Behind Willpower
Good morning. It’s Tuesday, December 12th.
Today’s Quick Win
From the Lab: Your Willpower Command Center
Speed Read: Headed to the Mountains
Tuesday QR: Berry Superfood Smoothie Bowl
“Strength does not come from physical capacity. It comes from indomitable will.”
The percentage of Americans who believe willpower can be learned. (source)
From the Lab
You know what’s a bummer - a lot of what we talk about to really optimize our health & longevity doesn’t come naturally. In fact, it goes against nature.
For over 250,000 years humans have been programmed to eat whenever there was food available and to conserve energy unless they were hunting or being hunted.*
So now it takes massive willpower to fight off these evolutionary impulses.
We “should” eat whole foods - but food companies spend millions of dollars getting us hooked to processed food and it’s available 24/7.
We “should” get outside for a walk everyday - but who can find the time during the holidays with work and kids, plus it’s cold out there!
So where does this willpower come from and why does it seem to come easy for some of us and not for others?
Turns out there’s a specific part of the brain that acts as the command center for our willpower and motivation - the Anterior Mid Cingulate Cortex (AMCC).
There’s actually an entire spectrum of behavior from this part of the brain ranging from tenacity - when we go all out for whatever it is we want to apathy - when we’re listless and just don’t care.
The key is to activate and strengthen the AMCC to push ourselves towards tenacity for the goals we want to accomplish.
There’s research that shows “SuperAgers” - people who are over 80, but have the brain health of someone in their 50’s or 60’s - have especially large AMCC. This makes sense - they’re constantly motivated to live their best life and make the best decisions for their longevity.
So what can we do to boost our AMCC?
Challenge Yourself - pushing yourself out of your comfort zone (see Issue #217 and Issue #218) activates the AMCC. It can be physical exertion - like a crazy hard workout or a cold plunge, but it doesn’t have to be. Learning something new - like playing the guitar, navigating a tough situation at work, or solving a tough puzzle are all ways to strengthen our AMCC.
Move - research shows that low-to-moderate intensity workouts (see our Zone 2 training) can increase the volume of the AMCC - improve our capacity for mental stamina and determination.
Fuel Your Brain - studies also indicate that consistent glucose in the brain (our primary brain fuel) helps regulate the AMCC. You might be thinking that ketones are the preferred fuel for our brain (high fat, low carb keto diet). More research needs to be done here - but the key thing is to not have massive spikes in glucose levels. Maybe that’s why we can’t make decisions on an empty stomach.
Sleep - we need energy and focus to maintain willpower. Think about the days you wake up after 8 awesome hours of sleep compared to the days when you either went to bed way too late or maybe had a few too many drinks before bed - which days were easier to stick with your healthy habits? Prioritize quality sleep!
Bottom Line: Embrace challenges, move your body, fuel your brain and focus on recovery. Then you’ll build the willpower to stick with the goals you’ve set to create an awesome life.
*There was even a study (of only 9 people - hence why it’s only a footnote) that showed after only a few minutes all participants changed how they walked on a treadmill in a subconscious effort to use less energy.
Thrive25 Partner Spotlight
When you’re not outside and absolutely have to be in front of a screen - get breathing.ai. Their quick break feature improves your health and your mind (including that AMCC!) with quick 10-second breaks throughout the day.
Get a gentle guide to breathe better, a quick reminder to drink more water, or simply improve your posture. Your body and mind will thank you for it. Download the free browser extension now and give it a try.
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Speed Read
Health & Longevity in the News
Heading North?: Joining Max in the cold over the winter break? Break through these 4 winter hiking myths to better prepare and have an amazing experience (I need some new boots!). (Outside)
Nothing’s in the Fridge: Time is often the enemy of health - that’s why Fast Food exists. Max struggles with this at lunch when there are no leftovers from dinner. Check out how to make-ahead and store healthy meals that are ready for you when you are. (Levels Health)
Trauma Center: We learned about the memories of our immune cells in Issue #81, so it’s not out of the realm of possibility that trauma may be felt, and remembered, by your body, not just your mind. Just, who’s in charge of the scoreboard? (Big Think)
Tuesday QR | Berry Superfood Smoothie Bowl
Discover how to craft a delicious, antioxidant-rich smoothie bowl! Loaded with health benefits, it includes blueberries, blackberries, and strawberries for antioxidants, spinach for vitamins, and coconut milk for healthy fats. Almond butter adds protein and a delectable PB & J flavor, while hemp seeds contribute omega-3s. This berry-spinach smoothie bowl is a perfect, nutritious obsession.
Thrive25 Give the Gift of Longevity
December is already half over - don’t forget about our Referral Campaign that ends on December 31st! Everyone you refer to Thrive25 gets you a ticket into our end of year drawing with 5 winners who will get $50 at one of the best wellness brands in the world.
LOGIN HERE TO GIVE THE GIFT TO OF LONGEVITY!
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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, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.