Good morning. It’s Tuesday, September 6th. Hope you were able to recharge this weekend! My wife and I finally watched Top Gun: Maverick (Was it a remake? Was it a sequel? Who cares - ageless Tom Cruise was going Mach 10!). 

Did you miss any of our issues on SLEEP last week? Catch up on Issues #11 - #15 here.

This week we're switching gears and talking about MINDSET.

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The percentage of the control we have over our happiness through our habits and mindset. 

Other factors include genetics (40%) and current situation/environment (10%).

Your Thoughts = Your Life

There are 4 circles of Brain Health:

It starts with the right biology of the brain (hardware). No matter how much we focus on mental health (software), it won't make much of a difference if our brain isn't functioning the right way.

That's why so far we've focused on the right fuels for the brain. Sleep, Nutrition, and Movement impact our brain as much as our body. But the software matters too...a lot! 

So you woke up refreshed after 8 hours of quality sleep, got out for a run during a beautiful sunrise, and enjoyed a stellar early lunch with lots of protein and healthy fats.

But...how are you feeling? 

Our ancestors lived in constant fear of survival - mostly from famine, war, and disease. NOTE: historians love to include the more visually intimidating picture of being stared down by a lion or saber-toothed tiger.

And this fear of survival is why we're wired for negativity.*

Today this shows up in our everyday life - but often not for life or death situations.

Say you lose your job, or hit a traffic jam and miss your kid's baseball game, or Doordash screws up and you're stuck with a chicken salad sandwich for lunch. You're probably going to be pretty pissed off, right?

All these negative thoughts create a constant stress that not only impacts how we feel, but how we live our life.  

Dr. Daniel Amen summarizes it like this:

So how can we separate our mind from what happens to us?

*This explains the Theory of Loss Aversion, which is why we fear losing $100 more than we enjoy winning $100. The amygdala processes fear in the brain and generates pre-conscious sense of anxiety whenever we face a potential threat of loss. 

Jedi Mind Tricks

Just how powerful is our mind when it comes to affecting our feelings and behaviors? For that answer - enter the Matrix.

Mind Over Matter: Fifty Harvard medical students were given a "super stimulant" red pill and felt energized. Another fifty took a "super tranquilizer" blue pill and got tired - makes sense.

Just one thing...the pills were actually switched.*

The power of the mind to believe the pill was either a stimulant or tranquilizer was more powerful than the actual substance ingested.

This doesn't suggest that we can cure ourselves of any disease or ailment with our mind - there are potential limits to the placebo effect. But it proves the amazing correlation between what we think and how we feel.

*Unlike other studies, this isn't showing the power of a placebo (a drug with no affect). The brain actually overcame a real drug that should have created the exact opposite physical reaction.

Mental Strength: Any athlete knows the power of our mind in how hard we can push ourselves.

You're on a 5 mile run. At around 3.5 miles you get a side cramp. You slow down - unsure if you can keep going. But then something crazy happens - at mile 4.5 you start going faster. You know the finish line is "in sight" so you somehow muster up more energy, stop thinking about the cramp, and crush the final stretch with your fastest pace.

You've probably experienced something similar. Our mind is incredible when it comes to achieving peak physical (or mental) performance.*

ACTION: Take a few minutes to identify what triggers you.

When do you immediately feel anger, anxiety, or fear? Consider writing down what causes these feelings and how you can change your immediate thoughts in these moments.

*If you want to learn more about the power of the mind, physical exertion, and running, check out the book, Endure by Alex Hutchinson. 

Speed Read

Health & Longevity in the News

Eat to Sleep: A quick look back to last week's theme of Sleep with a list of 9 foods to help you fall asleep faster, longer, and deeper.

The Exercise of the Future: Ready to find out what's coming to a gym near you? Neuromuscular training, smart apparel, muscle-oxygen levels, and how AI will optimize your workout are just a few examples of how the health & fitness industry is changing.

A Walk in the Forest: Researchers have proven that nature makes us happy. But now they're looking into why they make us happy and which types of forests are actually best for our wellbeing. 

Tuesday QR (Quick Recipe)

Looking for a quick snack that's good any time of day? Coconut Vanilla Chia Pudding might taste like dessert, but it's packed with loads of nutrients and satisfies hunger (way better than a Snickers).

Pro Tip: make sure to buy "pure maple syrup" which has only 1 ingredient on the label (example) and "pure vanilla extract" which has only 2 ingredients - vanilla beans and alcohol (example).

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Tuesday Bucket List

Saw this again at the beach in St. Pete this weekend and I'm quickly adding it to the top of my Bucket List.

Who's ready to try Foil Surfing (or Surf Foiling) or whatever it's called???

No seriously - looking for a crew to take on this new sport!

Got feedback? Tell us what you think at [email protected].

Thanks for joining us today - tomorrow we'll tour the brain and outline how to really reframe our focus.

Why Thrive25

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. 

This newsletter is for you and we truly value your feedback. Never hesitate to reach out to us at [email protected].

To health! 

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.