Good morning. It’s Tuesday, October 18th. Sorry about the delayed newsletter yesterday. We were trying something new and, well, it didn't go exactly as planned. But we're back bright and early today! 

• From the Lab: Sugar = Energy

• Take Action: Starch is Another Name for Sugar

• Speed Read: Special K and Other Cereals Aren't so Special After All

• Tuesday QR: Crudites with Cashew Sriracha Mayo

• Bucket List: Glacier Paddleboarding

The amount of ATP (energy) our body makes every day (we only eat 3-4 lbs of food per day). Where does it go? It's used by our 39 trillion cells - even when we're sleeping. (Credit)

From the Lab

Carbs aren’t evil - actually they’re essential. 

Carbs —> Glucose —> ATP (energy)

Adenosine triphosphate (ATP) is the energy that powers our cells.* 

Compared to protein and fat, glucose is actually our most efficient fuel. For you keto lovers, studies show that ketones (fat) can only supply 30% of the energy we need in our body and brain. (Don't worry - there's still value to SOMETIMES going keto - more to come on this topic). 

Plus, nearly all of the plant-based, whole foods that give us the nutrients we need for an optimal diet (e.g., broccoli) include carbs. 

The problem is too much glucose. 

*Want a more in-depth diagram of what's happening. Check out this blog from Levels. 

Imagine a crowded, sweaty bar without any room to walk and a line out the door because the bouncer won't let anyone else in.

This is what happens when we eat sugar all the time. The glucose outside the mitochondria (the line) triggers insulin. If our body has persistently high insulin levels it thinks that we just ate (and got glucose) thus it doesn’t need to release stored energy in fat. 

So we’re stuck with fat cells that can’t convert into energy. 

* Thanks to Dr. Steven Gundry for the crowded bar analogy in his book Unlocking the Keto Code. 

Take Action

Nutritional labels are only required to report “Added Sugar.”

But the Total Sugar is still in there. Use this formula to see the real sugar amount: 

Total Carbs - Total Fiber = Total Sugar

Check it out: 

• All Purpose Flour (1 cup):  Carbs (95g) - Fiber (3g) = 92g of sugar*

• Almond Flour (1 cup): Carbs (28g) - Fiber (15g) = 13g of sugar

*This translates into 37g of sugar per sandwich (2 slices). Here's a Guide to alternative flours.

Thrive25 Partner Spotlight

We're really excited about Seed Health. They are changing the game when it comes to probiotics. 

Their DS-01TM Daily Synbiotic includes 24 scientifically validated probiotic strains with a patented, non-fermenting prebiotic. This breakthrough formulation not only supports gut health, but also heart and skin health. 

Go to Seed Health and check out their DS-01TM for adults and PDS-08TM Pediatric Daily Synbiotic for kids ages 3-17.

Speed Read

Health & Longevity in the News

Et Tu, Brute?: The FDA released updated guidance for cereals. Previously “healthy” options are now above the targets of 250mg sodium and 2.5g added sugar per serving (don't forget to calculate the real sugar content). The naughty list now includes Special K, Raisin Bran, Corn Flakes, and Honey Nut Cheerios among others. (Find out more)

Health for Our Kids: The Biden Administration provided an additional $50M in grants to improve school food service to better serve nutritious meals. This is in addition to $460M in other direct programs, as well as $2.5B in supply chain assistance this year. (USDA)

Steve Nash in the News: And it's not about the Nets or Kevin Durant. Nash co-founded BLOCK, an athletic training platform. BLOCK focuses on injury prevention, recovery, and performance to help people feel better, for longer. (Check it out)

Tuesday QR (Quick Recipe)

Crudites with Cashew Sriracha Mayo

Trust us - it's not like regular mayo. New way to get some veggies with an awesome dip from cashews with a little kick. Think of it as a healthy app as you watch your team this weekend.

For easy access, save this image to your phone or computer in a folder called Thrive25.

Bucket List

Here's a way to get your cold plunge/cryotherapy and stand-up paddle going all at the same time. Check out glacier paddling in Alaska - we're in! 

Thrive25 Referral Program

Who's going to be next to get that Thrive25 Fitness Playbook and Tracker? Or who's next for that Thrive25 T-Shirt? Do we have to model them for you?

Earn Thrive25 swag and other rewards from our Sponsors via our referral program:

Thanks for joining us today! 

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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!