Good morning. It’s Saturday, October 12th.

Sorry for coming to you a day late this week. Actually finishing up this newsletter from a grocery store right now. Pretty much the only place in all of South Tampa with power right now. Damn you Milton!

I can tell you first hand how many people have lost their home or business in the last two weeks.

There’s a long road back to get everything back to normal.

If you want to help out - consider these agencies:

• Direct Relief

• The Red Cross

• World Central Kitchen

In today’s email:

• Focus: 7 Tips to Thrive in a Disaster

• Explore: Amsterdam

• In the News: Removing Lead Pipes

• Cook: Tomato Watermelon Salad With Anchovy Bread Crumbs

• Laugh: A New Tradition?

• Brain Games: Logic Equations x2

Stat of the Day

The percentage of people living within an hour’s drive of some or “most” of their extended family. That means nearly half of us are pretty isolate when things get real (e.g., hit by a hurricane) (Pew Research)

Focus

7 Tips to Thrive in a Disaster

I’ve been so fortunate over the last two storms. Our home is dry and intact, the fam is safe, and my kids think it’s been a vacation from school.

But it’s still a challenge to not get mentally burned out when disaster is looming, your schedule is thrown off, and getting back to normal seems so far away.

For every one person who lost a home or had to deal with a real tragedy, there are many more living in fear imagining the worst.

So for those that get hit with a disaster, here are some ways to thrive even when - in the moment - it seems like too much to handle:

1. Set Goals - don’t try to do everything. Keeping your family safe, planning ahead for what will happen after the storm, and then still trying to get online to check with work? What you thought was going to happen this week has to go out the window. Set the expectation with yourself and with others of what comes first. Don’t let yourself be consumed by the stress of secondary goals (i.e., what doesn’t matter - like work) when you need to be 100% present and focused on what’s most important.

2. Don’t Turn to Junk Food - the only thing open last night was McDonald’s. But that’s not fuel - it’s not going to make me feel any better. Stock up on the best stuff you can find that’s shelf stable to give your metabolism and brain the power it needs to stay calm and energized.

My go to list: apples/bananas and peanut butter (good for at least a week), oranges, avocado toast, David and Aloha protein bars, Chomps Grass-Fed Meat Sticks, nuts (almonds, pumpkin seeds, trail mix) and lots and lots of water. While I hate the plastic from bottled water, sometimes it’s necessary.

3. Be Productive - the five hours I spent cleaning the yard flew by in an instant. Don’t get stuck feeling overwhelmed - figure out what needs to be done first and go do it. No need to ruminate on the entire list - just start going.

4. Stay Active - if there’s downtime and nothing to be done (e.g., the day before the hurricane when we were just “waiting”), moving will help your brain and you’ll feel less stress.

My go-to 20 min workout with no equipment: 5 sets (20 push-ups, 20 squats, 20 v-ups, 20 lunges, 1 min plank hold + some flexibility stretching and yoga to wrap it up.

5. Help Others - I was out shoveling sand bags in the rain at 7am. One guy was making 30+ bags for his senior citizen neighbors who couldn’t do it themselves, and another wouldn’t accept that I was fine and insisted that he help me shovel when he was finished because “that’s what we do.” Every action - no matter how small - makes a difference. See the Stat of the Day - many people are isolated and the more we connect and help others the more we strengthen the community and bring people together.

6. Prioritize Rest - it can be impossible to sleep without power or when there’s this much stress. Do your best at night, but if you can’t get quality sleep, try NSDR (non-sleep deep rest) or meditation to recharge your mind and body. 

7. Smile - there’s no substitute for optimism. It makes you feel better and makes you live longer. Be grateful for what you have, accept what you can’t control, and know that tomorrow isn’t guaranteed for anyone - so make the most of what you can today. 

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Explore

Amsterdam

How about a trip across the pond? Amsterdam is the perfect place to fuel your wellness goals. Cycling isn’t just a way to get around - it’s literally HOW to get around! With over 500 km of bike paths, you can pedal your way through charming streets, across beautiful bridges, and along the city’s iconic canals. Pro tip: rent a bike and explore the vibrant Jordaan neighborhood or loop around Vondelpark for an energizing ride.

When it’s time to eat, Amsterdam’s markets have you covered. Head to the Albert Cuyp Market or the organic farmer’s market at Noordermarkt to pick up fresh fruits, vegetables, and local specialties. Stock up on nutrient-packed snacks like Dutch cheese, whole-grain bread, and fresh seafood to keep you going throughout the day.

Need some relaxation? Take a leisurely stroll along the canals or hop on a boat tour. The city’s canal system, a UNESCO World Heritage site, is as calming as it is stunning. Grab a seat at a canal-side café, breathe in the fresh air, and watch the world go by as you recharge.

In Amsterdam, you can find the perfect European balance between movement and enjoying life’s simple pleasures, explore more at Holland.com.

H&L in the News

We Still Use Lead Pipes?: Biden's new rule mandates replacing lead pipes across the U.S. within 10 years, addressing a major health risk. The initiative, backed by federal funding, aims to protect millions from lead contamination in drinking water. (NYTimes)

Tame Your Desires to Thrive: Freud and Buddha offer insights on managing desires: Buddha suggests detaching from cravings, while Freud warns against repressing them. Cultivate mindfulness and self-awareness to navigate desire without being consumed by it. (Big Think)

Meet Up for a few Mocktails?: 45% of 20-something Gen Zer’s are staying sober. The rest of us seem to be drinking less too. Just how big will the non-alcoholic market get? We’ll see how big this trend gets, but the big players (like Diageo) are making big bets on NA. (Fitt Insider)

Cook

Tomato Watermelon Salad With Anchovy Bread Crumbs

This vibrant salad combines the sweetness of watermelon with the savory depth of tomatoes, kalamata olives, and anchovies (eww gross - no don’t worry, they blend subtly into the dressing). Fresh mint and basil elevate the flavors, while crumbled feta adds richness.

Tomatoes, rich in lycopene and antioxidants (you already knew that), pair perfectly with hydrating watermelon. Add tuna or chickpeas for protein, making this dish a nutrient-packed, delicious meal.

Laugh

A New Tradition?

Get prepped for today’s game between these Big Ten rivals, in a conference with 18 teams, playing for just the 4th time in their 100+ year history…

Brain Games

Logic Equations x2

Instead of going with a super challenging 8-variable problem, we thought, why not go with two puzzles of 4 variables each. Remember there are only four possible values - 1, 2, 3 or 4, and none of the variables can share the same number. Solve for the variables based on the equations for each problem.

Problem #1

1. B + C = A

2. B + D = C

Problem #2

1. A = 2D

2. D = 2C

Credit: Brainzilla

** For answer, scroll to the bottom of the email

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Brain Games Answer

Problem #1: A=4, B=1, etc.

Why?…

• Plug B from equation (1), where B = A - C, into equation (2) >> (A - C) + D = C. With some manipulation, we solve for C = (A + D) / 2. This tells us A + D must be even - so A and D are either both odd {1,3} or both even {2,4}. This means C can be either 2 or 3 = {2,3}

• Looking at equation (1) again, C = A - B, let’s do some trial and error:

  • If C = 2, A ≠ 4 because B would need to be 2, and each variable must be a unique value

  • If C = 2, A ≠ 2 because B would need to be 0, not a valid result

  • So C = 3. The only way for equation (1) to work is if A = 4 and B = 1

• Based on the values of the other variables, D = 2

Problem #2: A=4, B=3, etc.

Why?…

• Look at both equations, for both to work, A must be 2 or 4 {2,4}, and the same for D. And both C and D are either 1 or 2 {1,2}

• Because we have two sets for D, let’s look at any values in both sets - {1,2} and {2,4}. 2 is in both, so D = 2

• And since D = 2

  • Based on equation (1), A = 2 * 2 = 4

  • Based on equation (2), C = 2 / 2 = 1

• Based on the values of the other variables, B = 3

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 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!