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Good morning. It’s Tuesday, November 12th.

In today’s email:

• Learn: Crisis of Abundance

• Try: Eat Slowly

• Laugh: Follow Your Wife

• In the News: Brooks Runs the World

Stat of the Day

The increase in the number of calories we consume compared to what we ate in 1970 - increasing to 2,481 calories a day. (Pew Research)

Learn

Crisis of Abundance

There’s no question that we’ve collectively gained weight in the last 25 years (about 20 pounds per person). And there’s no doubt that it’s affecting our health - 93% of Americans are metabolically unhealthy.

Why has this happened? And - what can we do about it?

Humans gain weight when we consume more energy (namely calories) than we expend (burn).

In the simplest terms - we eat carbohydrates and fats that get turned into ATP (energy) that we use to power our body. The vast majority of this energy isn’t for exercise - it’s just for our cells to do their daily jobs so we can stay alive and (hopefully) healthy.

Any excess movement (e.g., working out) will burn additional calories beyond our essential needs.

But when we eat more than our body needs and don’t work it off, then this energy gets stored as fat. Now fat is nothing more than “future energy.” The miracle of humans is our ability to carry energy around with us so that in case there’s no food available, we don’t die.

At least that’s been the plan for most of the time humans have been on earth, like 99.999% of the time. But in the last 100 years - and really in the last 25 years - there has been no famine.

Instead, we’re overwhelmed with empty calories all the time. It’s impossible to escape the food all around us - it’s so tasty, so convenient (see Stat of the Day).

So all that fat just sits there and we put on more and more without the need to ever use it for energy.

This is why 80% of the increase in body weight is due to food intake, not exercise.

But even if we’re designed to eat when food is available as a survival mechanism - isn’t there a safety net in place so that we don’t overeat?

Yes - there is a hormone, called leptin, which triggers our hunger. But at some point we become “leptin-resistant” and this no longer tells our brain to stop eating.

Plus, not only have big food companies made it their business to create foods that we crave, but some experts think that humans will eat until we’ve had enough protein. With the lack of nutrients in today’s food that means we eat way more calories to get sufficient amounts of protein.

1. So we always have food in front of us.

2. It’s designed to trigger our brains to want it.

3. And, it’s not good for us.

Not only does this mean we eat too much, but this food damages our mitochondria - the powerhouses of our cells (how we turn food into energy).

Not only do we not only have too much food coming in - but with damaged mitochondria, we can’t convert as efficiently to energy and we have less energy going out.

This is why there are millions of people using calorie counters to try and keep their energy in balance and lose weight - or at least not gain weight.

Restrictive Eating

It’s impossible to eat unlimited amounts of food and not gain weight. That’s just the truth.

Caloric restriction (CR) has been proven in many studies to not only be the most effective weight management tool, but also to probably be the way to extend our longevity.

It seems to positively affect just about every one of the “12 Hallmarks of Aging.”

But it’s not just eating less.

If you eat 1,500 calories but it’s still chips and other processed foods - then you’re not getting the nutrients you need and your body will still have glucose spikes and metabolic issues. So any calorie counting program that doesn’t take into account the quality of the food won’t help you thrive.

So what’s a possible solution without a GLP-1 injection (which is just making you eat less)?

First - nutrition is very specialized. There’s no “one-size-fits-all” diet - our unique genes, microbiomes (with 39 trillion bacteria), and metabolic rates mean we all respond differently to foods.

While we can’t deliver a fully personalized eating plan here, there are a few universal pillars everyone can follow. These work whether you're looking to shed a few pounds or simply maintain your ideal weight and feel your best.

1. Find Healthy Food You Love. I don’t care who you are - I’m told that I’m one of the most disciplined people most of my friends and family know, but even I will cave into cravings if I feel like what I’m eating every day isn’t satisfying or enjoyable. If you feel like you’re going without - then this won’t be sustainable. Make food taste awesome.

2. Prioritize Protein. Whether you love meat or are a vegan, find protein sources that work for you. Our bodies are about 40% of protein, and it plays a critical role in countless biological processes. Plus, it’s highly satiating - helping us avoid overeating.

3. Slow Down. When we rush through our meals, our bodies can’t signal that we’re actually full. Leptin does work, but it needs time to kick in. By slowing down, we allow digestion to start and give our body the chance to signal it’s had enough.

There’s no quick fix here. We have to accept the fact that we have bodies made for scarcity, yet live in a world of abundance. That means we have to be intentional about setting boundaries for our health.

But here’s the key: these boundaries need to be sustainable - not a strict diet, it’s simply how we choose to eat every day, so it feels natural, not restrictive. That’s how real, lasting change happens.

Try

Eat Slowly

Give yourself a break. Like really take a break.

Don’t scarf that sandwich or bowl at your desk as quickly as possible. Don’t race to finish your dinner. Even don’t chug your AM protein smoothie.

Slow down and be aware of what you’re eating - actually taste it - really savor it.

Give your body a chance to tell you when it’s had enough. It’s really smart, we just need to slow down enough to listen.

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Laugh

Follow Your Wife

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H&L in the News

Moderate Drinking - Less Is More: Confused about moderate drinking? Guidelines differ, but one truth stands: less alcohol means better health and longer life. Here's what you need to know. (NYTimes)

Understanding Kids' Explosive Tempers: Severe irritability in children with DMDD can disrupt daily life. Researchers are uncovering its causes and exploring therapies to help children better manage these intense emotions. (Knowable)

Brooks Runs the World: Brooks hit $1B revenue in Q3 (their fastest pace ever) with strong global growth, led by top market share in U.S. running shoes, as well as international expansion. Elevated by athlete wins and innovative products like the Glycerin Max, Brooks is reaching new audiences worldwide. Or maybe it’s Jeremy Renner? (Fitt Insider)

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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 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!