Issue #319: Two Supplements for Stress
Good morning. It’s Thursday, March 21st.
Stat of the Day
The percentage of conditions treated by primary care docs related to stress as the underlying cause, according to Dr. Rangan Chatterjee.
Learn
On the Edge of Chronic Stress
That’s a pretty crazy Stat of the Day - stress really is a killer.
The problem is that it creates a vicious cycle - it’s innately bad for our health, and changes how we eat, move, sleep and connect - and not for the better.
In Issue #318 we talked about how stress in small doses can be a good thing. But chronic stress crushes our health.
Here’s how stress affects me -
Cortisol - when I’m overly stressed, I can feel (and smell) the cortisol pumping through my body. Cortisol isn’t always bad - short-term stress gives us adrenaline and is high in the morning to get us through our day. But cortisol and testosterone are both secreted by the thyroid. And if cortisol is consistently winning this battle, then we have chronically low testosterone.
My gut is a wreck. It just doesn’t work the way it’s supposed to and I’m constantly hungry and dehydrated - leaving me even more exhausted than I already was from what was probably a bad night of sleep.
I’m not a good partner. When stress takes over our mind, we become so consumed in our own problems that we can’t look outward. We stop bringing positive energy to others - whether that’s our colleagues, friends, or family at home.
PRO TIP: Now this is just for me and not medical advice, but I was prescribed Ashwagandha and 5-HTP (converts to serotonin) and these supplements worked. I cycle through them for 30-60 days, not everyday.
Think you’ve got chronic stress?
Beyond just that mental sense of overwhelm, there are other ways to measure if you have chronic stress:
Heart Rate Variability (HRV) - this measures our autonomic nervous system. You actually want a bigger variance between heart beats - that’s a good thing. But when this goes lower than normal - which you can measure in most wearables - that’s a sign of increased stress.
Cortisol Levels - this is something you can get included in your lab tests. Be sure to check the time of day when you get the test taken for an accurate assessment of your cortisol - and include a testosterone test too.
Brain Waves - if we are really concerned an EEG can measure if you have an imbalance in alpha waves, which is also a sign of high stress.
Why are some of us better than others at handling stress?
How we view and respond to stressors is based mostly on our genetics and our childhood.
It’s called the G x E (genes & environment model).
The environment is all about what we were exposed to from the time we were a fetus until our brains were still developing as teens. This period is called the “window of vulnerability.”
Like literally - the cortisol levels in the womb around us before we were born stays with us, as does the amount of physical touch we had in the days, weeks, and years right after we were born.
Now that’s great to know for parents with young kids - but not much we can really do about it now.
Fortunately there are still things we can do as adults to change our perspective on stress and get out of this spiral.
Try
Find Your Trigger
First - we need to find out our trigger.
What’s the issue or situation that typically sends us spiraling?
Do we have any control over it?
How do we respond to it?
Dr. Rangan Chatterjee talks about a patient who hated this work presentation on Wednesdays. He got so stressed he came home and drank a bottle of wine - which became his routine through the weekend until he spent Sunday recovering until the whole process started the next week.
Dr. Chatterjee’s prescription was to go to a Wednesday yoga class instead of opening that bottle of wine as the way to unwind. Easier said than done - but that cut off the spiral and kept the guy from falling off a cliff every week.
Second - ask yourself this question: “Will this matter in 10 years?” We get so caught up in the little shit and our bodies are evolved to think everything is life and death - when really it’s not.
Thrive25 Partner Spotlight
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Every time Max adds a tablespoon of Zero Acre Farms cultured oil to his Caraway sauté pan, he knows he’s eating healthier and reducing his carbon footprint.
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Eat
Organic Lean Pork
Pork, really? Yes…really.
Remember - it’s not just we are what we eat. We’re also what our food ate. So organic lean ground pork that comes from pigs raised on organic feed without synthetic pesticides or growth hormones can be good for us.
If you want the best of the best - Dr. William Li suggests Iberico pork from Spain, which is fed acorns (high in omega-3) and Parma pork from Italy. It’s why we always feel better after eating in Europe for a few days.
“Lean” refers to meat that has a lower fat content compared to other cuts, both making this a healthier and an eco-friendly option.
Health benefits
The high protein content helps in muscle maintenance and growth
B vitamins essential vitamins (B6, B12) are vital for energy production, a healthy nervous system, and brain health
Minerals like zinc and selenium boost the immune system, thyroid health, and oxygen transport in the blood
Lean protein helps stabilize blood sugar levels by slowing down the absorption of carbohydrates into the bloodstream, limiting blood sugar spikes and crashes
How to eat
Serving Size: 3-4 ounces (85-113 grams), roughly the size of a deck of cards
Complementary Foods: foods high in vitamin C (bell peppers or citrus fruits) can enhance iron absorption. Whole grains or vegetables as part of a meal can provide a balanced intake of nutrients
Risks: don’t go overboard and avoid processed meats like salami - really any deli meat
Cook
Frikadeller
Discover Frikadeller (or Danish Meatballs) - an easy-to-make delicious recipe perfect for a busy weeknight dinner or an appetizer. Serve with brown gravy, cranberry sauce, or our broccoli mashed potatoes (Issue #112).
This healthier twist opts for baking over frying and eliminates bread crumbs for a lighter metball. And by substituting in Greek yogurt and organic lean meats (see Eat above), saturated fat and calories are reduced while maintaining the high protein content. And Frikadellar is just fun to say! Go for it, no one’s watching 😁!
In the News
Reactive > Proactive: Dr. Peter Attia calls it Medicine 3.0, leaders of a longevity summit call it a revolution. Modern medicine is great at treating disease, but not preventing it. A group of scientists and clinicians share a mission to change that. (MIT)
Why We Die?: Aging is multifactorial and starts with our 30T+ cells. Check out this interview on the fascinating topic of why we die, with a Nobel Prize-winning biologist who knows how our cells age better than anyone. (WIRED)
New Parkinson’s Detection: A new test identifies a specific protein, rather than having to wait for the awful symptoms of Parkinson’s to appear. (WSJ)
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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, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.