Issue #283: 25 Things I Learned in 2023
Good morning. It’s Thursday, December 28th.
Today’s Quick Win
From the Lab: 25 Things I Learned in 2023
Speed Read: De-Extinction of the Tiger
Thursday Night In: Veggie Grain Bowl
“If you set a goal, it should meet these two conditions: 1) It matters; 2) You can influence the outcome.”
Market value of Novo Nordisk - see #1 from list of what I learned in 2023. (source)
From the Lab
1. Everyone wants a magic pill - Novo Nordisk is now the 16th largest company in the world ($460B market cap) thanks to the growth of Ozempic and other GLP-1 weight-loss drugs. Whether or not these prove to be game-changers or disastrous, everyone is looking for the quick fix more than the hard work it takes to change their health & longevity. More to come next year on these new drugs.
2. Eating right is simple and complicated - no matter your side of the diet war (carnivore vs. vegan; more protein vs. less), it really is about: eating real food (not processed junk) and drinking a lot of water (not sugar water or soda). But there’s so much going on in our world that’s crushed our gut and contaminated even “real food” that we need a lot more data to personalize the right diet for ourselves.
3. I didn’t know how to breathe - I read the book Breath, but it wasn’t until taking actual breathing classes with Hannes Bend that I really figured out how to harness my breath and use it to change my mental state and my health - such a free, untapped resource few of us fully utilize.
4. I didn’t know how to talk to someone - go read “How to Know a Person.” I haven’t been having “real” conversations - even with good friends. It’s such a huge opportunity to know how to really connect with other people.
5. My mouth is too small - I had my wisdom teeth taken out and don’t have a strong jaw. It’s ruining my sleep (and keeping my wife up at night). I’ve started chewing gum to combat this ailment.
6. I spend way too much time inside - 1,000 hours outside in a year doesn’t seem like much until you realize how many days are spent in the office or home. Even in the freezing cold or windy rain I rarely feel worse after being outside in the elements.
7. You can’t talk about health without talking about money - a startup takes a financial toll. Whether it’s the money you need to make some of the bigger investments in your health, or the stress that comes with less money - you can’t avoid it as a huge factor in our mental, emotional, and even physical health.
8. You don’t put ice on a muscle strain - we want more blood flow, not less when we pull a muscle. To reduce the recovery time, think heat and compression, not ice.
9. I need a really big water bottle - I was doing great drinking 10+ cups every day until I left my Thrive25-branded 32 oz water bottle at the airport. Now some days I go hours without a cup of water - it’s a top priority to get this replaced ASAP.
10. Your body doesn’t slow down until you hit 60 - sometimes I feel like I’m slowing down, but then I realize it’s skipping more workouts or how I’m managing stress - not because I’m 42. We can keep going - but it means we gotta keep going.
11. Time is the most important currency and yet I still can’t manage it the right way - but maybe that’s the point. I rarely feel “content” with what I completed or how I spent my day. It feels like a whirlwind. But I need to continue to realize that it’s not about getting everything done - it’s about making the most of the day.
12. I’d never thought of even trying psychedelics, but I’m more open than ever to considering it. My buddies from college will tell you that I’m not one to experiment with drugs - I really don’t like feeling out of control. But the more I learn about the prescribed use of these drugs, the more intrigued I am to tap into parts of my brain that I’m yet to explore.
13. My 25-year-old self would be shocked when I say I get limited to negative value from staying up to date on the news. The media exists to generate clicks and those clicks are 10x when based on fear and negativity. I’m slowly tuning this stuff out and figuring out what sources deliver truth without clickbait.
14. Nitric oxide (NO) just might be the unheralded discovery that changes our health & longevity. Most of the time it’s not the headlines that garner the real game-changers. NO might not be making waves like GLP-1, but I’m hopeful that it just might be part of a big solution for our how we extend healthspan.
15. For me, sauna and cold plunges don’t substitute a hard workout, but wow they make me feel better. I talk to some people that go every day and then don’t make the time to exercise. But for me it’s an awesome complement to get rid of the brain fog and boost my mood.
16. I need to constantly work on my gut - it’s my weak link. I rarely get a cough or runny nose - but way too often my digestive system gets wrecked. It’s where most of our immune system lives and I need to be very careful of what I eat and make sure to keep it in good shape - L-Glutamine in my morning smoothie really helps.
17. I need goals - my wife will tell you that I’m the most self-disciplined person she’s met, but signing up for a race (like a triathlon) really revs up my workout schedule and keeps me going. Don’t go a year without some physical goal - we’re still kids at heart and you can’t just practice you want the thrill of the games too!
18. I’m a bigger believer than ever that positive energy is magnetic and you can attract great people and luck by what you put out in the world (and vice versa). The science isn’t just woo woo - it’s real. Don’t believe me - think about what happens to you on those days when you’re a shell of yourself vs. when you’re at the top of your game.
19. The concept of anti-goals is huge - what are you unwilling to sacrifice in order to achieve your goals. This comes from Sahil Bloom. Such a great reminder - don’t go after your professional goals if it means ruining your relationships or your health. Put everything in perspective.
20. Tied to the above - don’t focus on changing the world, when you’re needed in your own home. It’s easy to get wrapped up in thinking you’re making an impact on dozens, even thousands of other people - but the people in your inner circle are what matter most.
21. I still love to play - I can be super serious, but my trip to San Diego to just hang out and play sports with 14 amazing guys (sans alcohol and TV) reminded me what it was like to be a kid again and was one of the highlights of my year. Think back to your most amazing memories - how many revolved around play or just fun? Make more of those memories in 2024.
22. Somehow, someway, I’m going to figure out how to overcome the perpetual obstacle and consistently floss, meditate and practice yoga. These are just personal blocks for me - but I know they’re important and I’m going to crush them in 2024 (I got double string floss picks in my stocking - no idea there was such a thing).
23. The more I write down how to optimize health & longevity the less I do it myself. It’s like the coach who tells the players what to do and ignores his own advice. First step is recognizing the problem, right?
24. I need more silence in my life - I had no idea just how much noise filled my ears every waking minute. I don’t want to stop podcasts, but am committed to finding more pockets of silence and being alone with my own thoughts.
25. No amount of running, getting quality sleep, meditating, being in nature, or eating the perfect diet compares to the importance of connecting with the people you love.
Here’s to gearing up for an absolutely incredible 2024!!
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Speed Read
Health & Longevity in the News
Getting Ready for Dry January: Or looking for a healthier beer for 2024? Check out this guide for how to select your beer and find some great alternatives - don’t forget about Hiyo (use code THRIVE for 15% discount). (Levels Health)
Research Says - Live Healthier: Work out smarter not harder. Build connections. Focus on Vitamin D. Prioritize sleep. Get plenty of protein and healthy fats. Live on the Mediterranean! (Business Insider)
Don’t Worry, Nothing Bad Can Happen: 99% of species are extinct. Yet, the Tasmanian tiger’s demise in 1936 has had ripple effects in Australia’s ecosystem. Now CRISPR + fat-tailed dunnart = quasi-Tasmanian tiger. We’ll see how this goes - the woolly mammoth is next up for de-extinction. (Big Think)
Thursday Night In | Roasted Veggie Grain Bowl
The ultimate grain bowl packed with plant-based protein and a medley of nutritious vegetables. Featuring quinoa, a complete protein source rich in fiber and vitamins, paired with kale, known for its high vitamin K, C, and antioxidants. Parsnips add a sweet touch and are great for heart health. Cauliflower and broccolini are loaded with cancer-fighting compounds and boost liver health. Brussels sprouts are a powerhouse of nutrients, including vitamin A and folate. The bowl is topped with sauerkraut for gut-friendly probiotics and chickpeas for extra protein and fiber. A meal that's not only delicious but also boosts immunity, supports digestion, and is great for the heart.
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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.