Issue #97: Best of...Nutrition
Good morning. It’s Tuesday, January 3rd. 50 years ago George Steinbrenner bought the Yankees for $10M (estimated worth is $6B today), 4 years later Steve Jobs incorporated Apple Computer (worth $2T today), and in 1987 Aretha Franklin became the first female inducted into the Rock and Roll Hall of Fame (now in Cleveland).
“Food is far more than just calories or energy to fuel our bodies. It is the information, instructions that regulate every function of our bodies in real time.”
From the Lab: Not a Food Pyramid
Take Action: 8 Tips for Eating in 2023
Speed Read: Year of the Rabbit Shoes
Tuesday QR: Thrive25 Break-Fast Smoothie
Bucket List: The Azores
The number of Americans that don’t eat healthy because meal prep and cooking is too difficult.
From the Lab
In our first few months, we covered a lot on nutrition - specifically what to eat and when to eat.
When it comes to what to eat -
All things are poison and nothing is without poison. Solely the dose determines that a thing is not a poison. (Paracelsus)
Sugar has taken over our lives (Issue #45) and the energy of life (glucose) is poisoning us. Our liver can't handle our current sugar intake and it's showing up every time we get dressed. (Avg American man now has a 40 inch waist)
Yet at the same time, we're massively deficient in so many nutrients and need to find a way to get more fruits & veggies (this isn't news - but seems like "the how" is important to actually make it happen).
And, we're eating all the time - so our body never has a chance to get a break from digesting food.
Take Action
Cut Down on Sugar - make sure you don't "drink" your sugar (Issue #45) and watch out for it in all that bread. Those labels won't say "sugar", but simple carbs without any fiber will spike your glucose and your insulin (Issue #46).
Sweet Tooth? Try This - there are some natural sugar alternatives that are worth a go, specifically Allulose and Monk Fruit. Check out the full list (Issue #47).
Grand Slam Foods - go with fruits and veggies instead. Here are Dr. William Li's 9 best fruits (Issue #2) and what's real/not real when it comes to bananas and grapes (Issue #5).
Broccoli is a Superfood - you might not love it, but when cooked the right way, it can be pretty damn good. Plus, it's got sulforaphane, which is basically the best antioxidant that fights prostate cancer and melanoma (Issue #3).
Make a Meal Plan - I talked to nearly 100 people (many couples & parents) and meal planning & prep is a real problem. It prevents us from eating the right way. Make a plan that works to get in the right food (that you actually like) (Issue #4).
Daily Supplements - even with the best intentions, it's hard to get all the right stuff everyday. There are four (4) core supplements to add into the mix - Vitamin D (Issue #20), Magnesium (Issue #21), Omega-3 (Issue #22), and a Probiotic (Issue #23).
Take a Break from Eating - fasting is a hot trend right now, but there is real science that it enables our cells to clean up (autophagy), improve our liver health, and align our circadian rhythm for sleep (Issue #74).
Fast the Right Way - there are risks to any change to how we eat. When we fast, it might actually disrupt our sleep, make us overeat, or feel like crap from all the toxins that get release (hint - use activated charcoal). Make sure you do it right (Issue #75)
Thrive25 Partner Spotlight
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I brought in 2023 this year with a couple of cans - felt great NYE and awesome morning run on Jan 1. Instead of alcohol, you get functional ingredients like ashwagandha, L-theanine, lion’s mane, cordyceps, ginger, and turmeric - you actually feel great.
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Speed Read
Health & Longevity in the News
Best Moments from Endurance Races in 2022: No longer shackled by COVID restrictions, races returned with a vengeance. Eluid Kipchoge (KEN) won the Toyko and Berlin marathons (he's 15 for 17 - crazy!), the World Athletics Championships were held in the U.S. for the first time in 40+ years, and 6 of the top 9 finishers in the NYC marathon were moms! (Outside)
The Secret Success of Robert Parrish: "The Chief" has played in more NBA games than anyone else in the history of basketball. The key to his longevity? Yoga and avoiding sugar. Check out the full story of the guy who played 21 years in the League. (Read more)
Year of the Rabbit: After the intensity (yang) of the Tiger in 2022, according to Chinese zodiac, this year should embody the yin, which manifests in relaxation, fluidity, quietness and contemplation - ok, I'm listening. But the rabbit is also clever suggesting those that embody 2023 will be able to find balance and success in uncertain times. You can even get special edition Nike shoes of the Rabbit. (Japan Times)
Tuesday QR (Quick Recipe)
For anyone who missed our first week - This is my personal go-to daily smoothie (Issue #2). It's damn good and super healthy.
I actually look forward to it as my first food of the day. If I'm sticking to a 16:8 fasting schedule, then I'll make this after my morning workout and have it around 11am.
Links to preferred brands (no affiliation):
Bucket List
The Azores
National Geographic just named it a top place to travel. These islands are 1,000 miles off the coast of Portugal with incredible hiking, canyoning, diving, surfing, and whale watching…plus the islands take sustainable tourism seriously. Four of the nine islands are UNESCO biosphere reserves with 28 whale and dolphin species. Add it to the list! (Visit Azores)
Thanks for joining us today! Tomorrow we'll cover the best of...Mindset.
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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.