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Good morning. It’s Tuesday, January 14th.

In today’s email:

• Learn: Stop the Invaders!

• Measure: Selenium

• In the News: Super Sleep Gene

Stat of the Day

The amount of bacteria on our water bottle compared to a toilet seat. That’s NOT 40,000 more bacteria - that’s 40,000 times more bacteria (yuck!). (Waterfilterguru)

Learn

Stop the Invaders!

Last week (Issue #418) we talked about why we get sick in winter. Besides just our nose in the cold - there are two other ways some unwanted guests are getting right into our bodies…

Our water bottle and earbuds - they’re both home to millions of bacteria and they’re ready to get inside our body as soon as they find a chance.

Here’s what we can’t see...

YOUR WATER BOTTLE: A BACTERIAL PARADISE

That reusable water bottle - it’s got a lot of bacteria (like a lot). A study by EmLab P&K found the average reusable water bottle contains over 300,000 colony-forming units (CFU) per square centimeter. To understand what that means - see Stat of the Day.

Here's what's living in there:

• E. coli is found on 60% of tested water bottles (hello, food poisoning)

• Staph bacteria (skin infections anyone?)

• Black mold (respiratory issues)

• Various fungi (just... no)

The worst part might be the cap - it's actually trapping moisture and creating a perfect breeding ground for these little party crashers.

THE EARBUD SITUATION

Your earbuds are even worse. Think about what’s going on inside your ears that get on those headphones - 

• Ear wax (obviously)

• Dead skin cells

• Moisture from sweat

• Environmental debris

This mix creates what scientists call a "bacterial biofilm" – basically a microscopic city of bacteria living rent-free in your ears.

A 2022 study published in the Journal of Applied Microbiology found that earbuds contain 2,708 times more bacteria than a kitchen cutting board. They're also collecting staphylococcus (87% of all samples tested), pseudomonas (52% of all samples), and various fungi.

WHAT'S THE REAL RISK?

For Water Bottles:

• Gastrointestinal issues

• Skin infections

• Respiratory problems (from mold)

• Regular sick days you can't explain

For Earbuds:

• Ear infections

• Hearing problems

• Skin irritation

• That weird itchy feeling you can't scratch

THE SOLUTION: A DEEP CLEAN

It’s easy to get lazy with the water bottle and just keep filling it up all day and night. Next thing you know it’s been a few days or a week. Don’t let that happen - we can’t see it, but that bottle is getting infiltrated with unwanted guests! 

Water Bottle Cleaning Protocol:

1. Daily: Rinse with hot (like really hot) water - removes 43% of bacteria

2. Nightly: Wash with soap and bottle brush to get into any small spaces that bacteria can hide in - removes 92% of bacteria

3. Weekly: Deep clean with white vinegar solution (1:1 with water) - removes 82% mold spores

Other ways to prevent bacteria from getting a fighting chance on that water bottle - 

1. Never leave standing water/liquid (i.e., empty it completely)

2. Air dry upside down

3. Store without a lid

Want to know if your bottle is clean or not? Here’s a quick smell test to tell if it’s time for a new bottle - if it smells:

• Musty = Mold growing

• Metallic = Mineral buildup

• Plastic = Chemical leaching

• Sour = Bacterial growth

Whether you smell something or see scratches (a bacteria secret hideout spot) or it’s just been a year - it’s time for a new reusable water bottle. Here are our top recs (no affiliate):

1. Hydro Flask Wide Mouth ($45)

   • Easiest to clean

   • No hiding spots for bacteria

2. LARQ Self-Cleaning ($95)

   • UV-C light kills 99.9% of bacteria

   • Expensive but worth it

3. Klean Kanteen Classic ($35)

   • Simple design

   • Dishwasher safe

Now, how about those earbuds?

Earbud Cleaning Protocol:

1. After each use: Wipe with microfiber cloth

2. Weekly: Clean with:

   • 70% isopropyl alcohol

   • Cotton swabs for detail work

   • Small brush for mesh screens

3. Let dry completely before using

Here’s what some online sources had to say about the best earbuds to prevent more junk than others:

1. Apple AirPods Pro 2 ($249)

   • IPX4 water resistance

   • Easy to clean design

2. Samsung Galaxy Buds3 Pro ($249)

   • IPX7 rating

   • Smooth surface resists buildup

But honestly - they’re still in your ears and there’s not much you can do about that. Plus, the constant bluetooth and EMF’s are related to potential endocrine (hormone disruptors) issues, not to mention the potential future hearing issues.

Whenever possible go with speaker mode on your computer and try to go for some walks and runs without the earbuds. As an added bonus - your brain will thank you for it!

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Measure

Selenium

Here’s a mineral that's absolutely crucial for your health, yet most doctors never test for it.

Back in Issue #340 we talked about thyroid health. Well, selenium is one of the keys to making sure that our thyroid is working the right way - plus it has a bunch of other key benefits for our health.

It’s an antioxidant (remember that means it prevents oxidation of our cells - which causes DNA damage, inflammation and just about all causes of disease) that -

• Boosts our immune system

• Helps prevent some cancers (like prostate)

• Protects against heart disease

• Enhances cognitive function

OPTIMAL RANGE

Most labs won’t mention anything unless selenium is less than 45 ng/mL. But research shows we need more than that to be on top of our game.

• Optimal Range = 90-150 ng/mL

• If below 70 - deficient

• If above 400 - potential toxicity

Here are some symptoms to help identify if you might be low - fatigue, brain fog, hair loss, fertility challenges.

QUICK WINS

If you’re looking to boost your selenium here’s the best next steps:

1. Eat a Brazil Nut - just one Brazil Nut gives you all the selenium you need. That’s it - don’t overdo it because there are other heavy metals that you don’t need.

2. Some other Foods - add more wild-caught fish, organic eggs, grass-fed beef, sunflower seeds to your daily diet.

3. Supplement - if necessary (after taking a test) you can add 200μg selenium from a selenomethionine supplement - and take with Vitamin E to boost absorption. But only do this temporarily and get tested again after 2-3 months.

H&L in the News

The Mirror Cell Threat: Scientists warn of catastrophic risks from creating "mirror cells," organisms defying life's norms. With pandemic potential, experts call for a ban to prevent ecological and health crises. (NYTimes)

EXPLORE Act: Unlocking the Outdoors: Biden’s EXPLORE Act boosts public land access with bike trails, climbing anchor protection, veteran programs, and digital upgrades, while tackling gateway housing and promoting inclusivity outdoors. (Outside)

The Super Sleep Gene: Meet natural short sleepers - genetically wired to thrive on 4-6 hours of sleep. Scientists explore their efficient sleep secrets to unlock new health insights and optimize rest for everyone. (Knowable)

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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.

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To health!