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Good morning. It’s Tuesday, November 26th.

A long-time Thrive25 subscriber I didn’t know reached out to me because he was coming down to Clearwater for Thanksgiving and wanted to grab lunch.

So awesome to have the chance to meet such a special guy. We talked about family, health, life’s ups and downs - all like we already knew each other.

If you’re ever in town and want to grab lunch or coffee or if you ever have a question and want to sync up over the phone - never hesitate to reach out, it’s one of the best parts about writing a newsletter!!

In today’s email:

• Learn: Top 5 List for Thanksgiving

• Measure: Fasting Insulin

• Explore: World Jigsaw Puzzle Championships

• In the News: Should you “Control” Emotions?

Stat of the Day

The number of years in the future in which fasting insulin can predict future metabolic health issues - making it one of the best leading indicators and a critical test we should all get. (National Institute of Health)

Learn

Top 5 List for Thanksgiving

Over the years, we’ve written a lot about Thanksgiving. It’s been one of my favorite holidays since I could remember.

Sure it started with eating until I couldn’t move, but looking back now - I don’t remember if the turkey was good or dry (although I can still taste my mom’s stuffing and my Aunt’s sweet potato casserole), but I do remember all the fun we had playing games and laughing around the table.

Here’s five things to remember to make this year’s Thanksgiving awesome:

1. It’s About Connection

No family or clan is perfect - but that’s the beauty of it.

This year - don’t let little stuff get in the way of really digging deeper, and finding out what’s going on in the lives of the people in your life that you might not see everyday.

Ask them…

What are they celebrating? And what are they navigating?

Oh and don’t just come back with an answer of your own - ask a follow-up question and really be interested. What if this is the last Turkey Day with that crew all together??

For more check out Issue #268.

2. Yes, and Giving Thanks

No better time than to take stock and find gratitude in life. It’s about noticing that life is great and who/what (mostly who) makes our life great.

So whether you go around the table and say what you’re grateful for (which we highly recommend if it’s not already a tradition), make it a point to tell those people who make your life awesome.

For more check out Issue #269.

3. Just Have Fun

Our oxytocin goes down as we get older. But we get a big boost on days like Thanksgiving. This neurotransmitter actually changes our epigenome and physical health.

So don’t hold back letting go this weekend. Have a little more fun; laugh a little louder; let down your guard - because life is too short to care.

For more check out Issue #70 and Issue #71.

4. Eat Good Food

It’s ok to indulge once in a while without regret. But you can still have an incredible meal and keep it healthy:

• Organic Turkey - keep away those growth hormones and antibiotics (it’s worth the extra money)

• Add in Superfoods - Sweet Potatoes (even regular potatoes), Green Beans & Almonds, Brussels Sprouts, Carrots.

• Healthy Desserts - Apple Crisp, Keto Strawberry Cheesecake (see full list in Issue #262)

For more check out Issue #72 and Issue #263.

5. Don’t Forget to Move

Start and end your day moving - it’ll make you feel better about that extra large meal and being lazy the rest of the day.

This year - we’ve got the entire family doing the 5K Turkey Trot at 7am. In Tampa? Come out and join us for the run - sign up HERE. If you’re not in Tampa, tell us about your Turkey Trot.

Then don’t forget to go for an evening walk to help your body digest all those carbs.

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Measure

Fasting Insulin

Insulin isn’t a hormone most of us think about too much (unless you have Type 1 Diabetes).

Created in our pancreas, it’s one of the most important hormones and chemicals in our body - especially for our metabolic health. Here’s why…

When we eat a meal - all the carbs (and also maybe some protein) are converted into glucose. Glucose is our primary fuel source for our energy.

Note: Ketones (from fat) can also be used for energy, but only in the absence of glucose. This is why a Keto Diet basically excludes all carbs.

The goal is to get glucose into our cells - specifically our mitochondria - to turn into ATP, which powers our bodies. But here’s the thing - it all relies on insulin.

Insulin is quite literally the key to unlock the cell for the glucose to get in. Without it - the glucose is stuck outside.

Problems happen when we eat more glucose than we need, then our cells reject the glucose.

Insulin is there opening the door, but it’s too crowded and it’s like a bouncer telling the glucose that it’s at capacity.

But our body thinks it’s a problem of not enough insulin - so our pancreas produces even more. Then we have chronically high levels of insulin and our cells become more permanently resistant to its effect. Type 2 Diabetes is literally “insulin resistance.”

Measuring your “Fasting Insulin” is a way to see how much insulin you have in your blood after 8+ hours of fasting (no food - especially carbs) so it’s not affected by a recent meal.

While this test isn’t yet as standardized as Fasting Glucose, studies suggest it’s an even more effective indicator of potential metabolic problems.

Insulin is measured in Micro-International Units per Milliliter (µIU/mL).

While there isn’t 100% consensus, here’s the typical lab test result ranges:

• Normal =  in the range of 2-20 µIU/mL

• Optimal = 2-10 µIU/mL

High levels are a precursor to prediabetes, as well as increased risk of stroke, heart disease, and metabolic syndrome.

If you get results that are higher than you want - here’s some Quick Wins to add to your daily routine:

1. Don’t Drink Fructose - skip the soda, sports drinks, and fruit juices.

2. Skip the Simple Carbs - foods like pasta, cereal, rice and anything with added sugar are broken down very quickly and create glucose spikes that trigger too much insulin production.

3. Lift, Lift, Lift - our muscles store glucose so that our body doesn’t overproduce insulin. Hit the weights to lower insulin levels.

Explore

World Jigsaw Puzzle Championship

Think that 500 piece puzzle you put out on the table to do over the holidays is intimidating? Well, World Champion Kristin Thuv of Norway could do it in 37 minutes.

abcnews

View more on Instagram

H&L in the News

Truly Diagnose Your Sleep Issues: Lab sleep studies often miss issues beyond apnea. Discover comprehensive approaches to effectively diagnose and address complex sleep disruptions for better rest (Levels Health). Also, check out Thrive25’s content on sleep.

Nature’s Powerhouse: Packed with vitamins, fiber, and potassium, sweet potatoes boost energy, support heart health, and stabilize blood sugar. Try them roasted, curried, or in hearty hashes - just in time for Thanksgiving! (NYTimes)

Negative Emotions - Friend or Foe?: Is it helpful to "control" emotions? Discover why embracing your full emotional range, even so-called "negative" feelings, can bring depth, insight, and balance to life. (Big Think)

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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!