Good morning. It’s Monday, January 2nd. Welcome to 2023 and the best year of your life!! 🙌

This week we're sharing some of the best insights from our first 96 issues. Today is all about the best thing you can do for your longevity - move!!

• From the Lab: The #1 Drug for Longevity

• Take Action: Top Tips for Working Out in 2023

• Speed Read: Kill the Zombies

• Monday Metabolic: HIIT for Your Chest

• Monday Q: Best Health in 25 years

Decreased mortality rate (all causes) if you are in elite metabolic condition. The most miraculous drug in the world if there ever was one.

Credit: Peter Attia - watch this 6 min interview clip!

From the Lab

Loved the quote from LeBron this week - even the greatest of all time change their goals when what they're doing isn't working. Keep setting the bar higher and you'll really see what's possible. (Current Habits = Current Results)

When it comes to movement - most of us don't do enough of it. This doesn't mean spending hours in the gym. But it's not about just getting in 30-45 min working out. It's about constantly moving throughout the day - using/building our 600+ muscles.

"We don't stop moving because we age, we age because we stop moving." - Peter Attia

Exercise boosts our heart rate with acute stress - leading to lower resting blood pressure, improves our immune system, and gets our little mitochondria (our internal batteries) recharged (Issue #31).

It also gives us more "good" (HDL) cholesterol, and the obvious one - helps us keep off the weight (especially that visceral fat around our waistline).

We also lose at least 1% of our muscle mass every year (Issue #60) - strength training may even be more important than metabolic training!

Want to live a long, healthy life - start moving!

Take Action

1. Walk, Tread Water, Play Sports (Issue #6) - do whatever you can to stay as active as possible throughout the day. Even standing and walking around the room every 20 min while working is a huge win! 🎾

2. Measure Your Max Heart Rate (Issue #10) - get into Zone 2 for 80% of your workout (Issue #31) and get into Zone 5 for short bursts of high intensity training to boost your VO2 Max - one of the strongest metrics for longevity (Issue #32). 🏃

3. Build Strength (Issue #8) - grip strength is a vital sign of health. Make sure you're focused on not just building muscle, but increasing strength when you workout. 🏋️

4. Master Something New (Issue #62) - if you're intimidated by lifts you know are good for you (squats, deadlifts, or for me muscle ups), get a video or coach to walk you through it and get out of your comfort zone. 🧠

5. Keep Your Balance (Issue #9) - it's not just about bigger muscle, focus on keeping your balance with these tests (keep surfing as long as you can). 🏄

6. Protect Your Back (Issue #84 & Issue #86) - when you hurt your back, you're out for the count. Keep it strong, flexible, and healthy to prevent aging! 🧘

7. Need Workout Ideas - check out all Thrive25 workouts on our Youtube Channel. 📱

8. Track Your Progress (see Thrive25 Fitness Playbook) - to continue to gauge your overall fitness. Our Playbook offers 15 tests to make sure you get a full body workout - with metabolic conditioning, strength training, alignment/stretching, and balance. 🏅

Thrive25 Partner Spotlight

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Speed Read

Health & Longevity in the News

The World Did Get Better in 2022: When we zoom through our day (literally) and the constant feed of negative news, we don't see the good that happens in the world. We're learning more about the universe thanks to the James Webb telescope (the pics are out of this world), malaria is on the decline with first-ever vaccine, and CRISPRs continue to eradicate disease. See full list in TIME.

95% Ape: That’s right, 95% of our behavior - not just our genes - is similar to other primates. Check out this 6 min video to learn more about primate misconceptions, and some key traits we thought made us human. (Big Think)

Kill the Zombies!: Ok - there's something real here. The U.S. National Institutes of Health is investing $125 million in "SenNet", a program to identify and map senescent cells in the human body over the natural lifespan. Will it work? Scientists aren't sure, but that's real money so keep doing all those things to kill off zombie cells (exercise, fasting, hot/cold plunges). (Smithsonian)

Monday Metabolic

This is one that I did back in September (Issue #20) that's a great way to kick off 2023! Pyramid workout - start with 7 reps of all 3 exercises, then do 6 of everything, then 5, then 4...all the way down to 1.

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

Great news - Connor had his baby girl Mila last week!

Monday Q

As you reflect on 2022 and look forward to 2023 and beyond - what are the top 3 reasons you want to be in optimal health in 25 years?

The Power of WHY: For years I wasn't able to do the daily gratitude journal. But this year I changed it up to focus on "did I have fun" and how would I have fun tomorrow. For a full week I've stuck with it - it's not a burden and it's already working! The right motivation is so powerful when it comes to making changes in our life.

Would love to hear your goals for 2023 - share at [email protected] and we’ll be your biggest advocate.

Product Recs

To start the year, we'd like to thank our partners who helped deliver this content to you for free. Please take advantage of the deals they've extended to our community:

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• TMAC Fitness: 20 minutes. No equipment. No excuses. Each workout ends with a meditation quick line. Click here for 10 free days.

Thrive25 Referral Program

Thanks for being part of the Thrive25 community! Want to further support our mission of transforming science into digestible insights to support our health & longevity. Earn Thrive25 swag and other rewards from our Sponsors via our referral program:

Thanks for joining us today! Tomorrow we'll share the best of...Nutrition.

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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 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!