Good morning. It’s Friday, June 27th.

In today’s email:

• Learn: 9 Things that Matter

• Move: Shoulder Mobility

• Cook: Middle Eastern-Style Grilled Chicken Kabobs

• Brain Games: Logic Equations

Stat of the Day

That’s how far the average adult can raise their shoulder forward (flexion) or to the side (adduction). We should be able to do this at 180° (that is arms completely straight up in the air). Let’s get back this lost range of motion! (NIH Study)

Learn

9 Things That Matter

We hosted a breakfast in Chicago last week. It’s always interesting to see what people really find most valuable. As I was going through some of the findings from our research and what Thrive25 does - I noticed just about everyone jotting down notes for these top health & longevity tips.

You know we share the latest science - there’s a place for supplements, sauna sessions, advanced medical tests, etc.

But there’s a reason we created our 9 Elements for Health & Longevity.

Yes - we recommend building your own personal plan based on your own goals, abilities, lab results, and future risks. But these recommendations are relevant for everyone to optimize their longevity right now:

🧠 1. The 5-Second Window (Mindset)

“Respond, don’t react.”

This has probably been the biggest change for me since starting Thrive25 - especially as a parent.

Breathwork, meditation, journaling…the point isn’t to get good at doing those things. These are just tools to train our brain to pause. Because it’s in that pause - between stimulus and response - where we either show up how we want…or let our stress take over and a path we don’t want to go down.

If you're someone who is too quick to react, spirals, or ruminates (yep, me too), this is the skill to build. No app required.

🛠 Try This: Next time you feel you’re getting into a stressful situation - take a beat, close your eyes and say “hit pause, not send” or, from the Navy SEALS, “slow is smooth, smooth is fast.” Then breathe. It’s not magic - it’s giving your brain a chance to take charge.

🥦 2. Produce + Protein + Water (Nutrition)

No macros. No measuring. Just simple wins.

Start by making sure all your meals have protein, and drink at least 8–10 cups of water. Then I focus on eating as many fruits and vegetables as I can (it’s a daily challenge I actually enjoy). No sugar, no crap.

Turns out, when you’re full of good stuff…the bad stuff doesn’t look so good anymore.

🛠 Try This: Don’t obsess over what to remove - focus on what to add. Check out the Thrive25 Diet.

🏃 3. If You Can’t Move, You Can’t Thrive (Movement)

You don’t age because of your birthday. You age because you lose mobility.

That’s why I’ve doubled down on keeping every joint moving the way it should - neck, shoulders, hips, knees, ankles. I don’t workout to win the Ironman or CrossFit games - but to make sure I can still do the stuff that matters: lift heavy stuff, take care of the yard, chase my kids, travel anywhere, hike anything, surf all over, live pain-free.

🛠 Try This: Can you sit cross-legged comfortably? Touch your toes? Do a deep squat with good form? Fully turn your neck? Make a full circle with each arm? If not - start there. See all of our Mobility content.

📚 4. Be a Beginner (Growth)

We don’t stop learning because we get old. We get old because we stop learning.

My wife is learning French. My daughter is learning Spanish. I’m still learning how to play the piano without embarrassing myself.

Growth never stops. And it’s not about mastery - it’s about humility, curiosity, and neuroplasticity (expanding your brain - literally).

🛠 Try This: Pick something just for you - not for work, not for your résumé. Paint. Learn Spanish. Solve the NYT puzzle. Flex your brain.

😴 5. The Alarm Rule (Sleep)

“If you wouldn’t set an alarm to wake up for it…don’t stay up for it.”

I honestly don’t remember where I first heard this - but it’s changed my life (seriously). I used to stay up watching late sports games or scrolling through news that I didn’t need to know. But this simple phrase helped me redefine how I think about my sleep and nightly routine.

🛠 Try This: Tonight, ask: “Is this worth sacrificing tomorrow’s energy for?” The answer’s usually no.

🤝 6. Laugh Like a Kid (Connection)

Kids laugh 300x a day. Adults? Often less than 10x a day.

I’m guilty of this myself. So I started intentionally spending more time with people who make me laugh - and trying to be that person for them too.

🛠 Try This: Schedule a friend hangout this week with someone who fills your cup. No agenda. Just for a good time.

🎨 7. Do Something with No ROI (Fun)

“Do something for the sake itself.”

My 82-year-old father-in-law is incredible with woodworking. I’m amazed at not just his skill, but ability to handle thousand pound pieces of equipment. But he’s not selling anything. He’s not optimizing his technique. He just loves it.

That’s the magic. A hobby is something you do just for you - no productivity, no performance. Maybe one of the reasons he’s still absolutely crushing it.

🛠 Try This: What did you love doing as a kid? Do more of that - even for 30 minutes a week.

🌱 8. Filter What You Breathe & Drink (Environment)

Everything we put in our body affects our health.

We drink a lot of water (or at least we should). And we take over 25,000 breaths per day. That’s either fuel or poison.

For clean water - I installed a reverse osmosis water filter under our sink for what we drink and shower filters for what is on our body.

For clean air - we have air filters in our bedrooms and the living room, and a bunch of indoor plants that take out the toxins. Oh - and don’t forget to change your HVAC filters 4x per year with HEPA-compliant filters. The air and water around us affect our cells more than we think. See plant and filter recommendations HERE.

🛠 Try This: Don’t panic. Start with your water. EWG.org shows what’s in your tap by zip code.

🔬 9. Know Your Numbers (Science)

You have 39 trillion cells. And your body is giving you data - every day.

I get lab tests once a year to track what matters: metabolic health, heart health, inflammation, organ function. No guesswork. Just signals to fine-tune my personal blueprint.

🛠 Try This: Ask your doc for a panel with: fasting insulin, ApoB, HbA1c, ALT/AST, and eGFR. Don’t settle for “your numbers look fine.” Learn what they mean. Want more info on what to order and understand for your labs? Check out our Thrive25 Longevity Advisor.

These nine elements might not get the headlines or the clicks online. But I promise they are the foundation to achieve your health & longevity goals - so your health never gets in the way of the life you want to live.

Thrive25 Partner Spotlight

TMAC has 20-min workouts for you to do at home - each ending with a mind-right meditation. Say goodbye to equipment and hello to an invigorating routine that combines fitness and meditation in the comfort of your own home.

This is Max’s go-to morning workout - because he can sneak it in between the kids morning routine (ESPECIALLY OUTSIDE IN THE SUMMER!!). Take the first step towards a fitter, more balanced you! Get 10 days of FREE access to the workout library by clicking HERE!

Move

Shoulder Mobility

One of our most important joints is our shoulder. It affects our posture - thus our neck and back health, our ability to push or pull, and our ability to stay healthy. Without a fully functional shoulder, we’re limited by the sports or activities we can do - forget tennis or swimming.

Here’s a quick video with what seems like relatively easy exercises. But I promise if you do these consistently (maybe make this a daily Quick Win) - you’ll have stronger shoulders with a bigger range of motion. You’ll stand up taller, feel better, and be able to do more things that matter.

Cook

Middle Eastern-Style Grilled Chicken Kabobs

Fire up the grill - these Middle Eastern-style Chicken Kabobs are your summer go-to! Marinated in protein-rich Greek yogurt, antioxidant-packed spices like paprika, cumin, and garlic, plus heart-healthy olive oil and lemon, they grill up juicy and golden every time. Serve with a Moroccan-Spiced Carrot & Chickpea Salad or Golden Rice Pilaf with Dried Fruit and Almonds - or do what Max’s family did last Sunday: go with both!

Pro tips: Remember to marinade for 4+ hours to overnight. And if the kabobs stick, gently loosen with a metal BBQ spatula

Brain Games

Logic Equations

7 variables today - A, B, C, D, E, F and G - with seven possible values - 1, 2, 3, 4, 5, 6, 7. None of the variables can share the same number. Based on the following equations, what do the variables equal:

1. 2C = D

2. 2A = 3D

3. A = 2F

4. E ≠ 5

It’s been a few weeks - shake off the rust with some brute force logic. Get out the stop watch and see how fast you can solve!

Credit: Brainzilla

** For answer, scroll to the bottom of the email

Product Recs

Please consider the following brands - when you purchase products we’ve tried and trust, you’re not just investing in your health - you’re also supporting Thrive25’s mission to make health & longevity accessible for everyone (we do earn a commission).

• ♨️ Caraway - good looking, clean cooking. Non-toxic cookware made modern - non-toxic cooking surfaces and thoughtful design lead to cleaner cooking. Click HERE to cook with confidence

• 💊 Momentous - unlock your peak performance with Momentous supplements: scientifically proven, clinically backed, and patented formulas. Exclusive offer for Thrive25 subscribers: enjoy a 15% discount off the entire product portfolio. Use Code Thrive at checkout. Don't miss out on this opportunity to enhance your performance journey - shop now!

• 🍴 Primal Kitchen - Primal Kitchen redefines flavor with a healthy twist, offering an array of irresistible options. Enjoy a 10% discount off your entire order at Primal Kitchen. Don’t miss out - click HERE to claim your discount today!

• 🌎 Zero Acre Farms - seed oils can have real negative effects on our health - but they’re in almost everything we eat. Made by fermentation, not deforestation, Zero Acre Farms cultured oil uses 85% less land than canola oil, emits 86% less CO2 than soybean oil, and requires 99% less water than olive oil. Get 15% off your order with code THRIVE25 today!

Thanks for another great week!

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Brain Games Answer

Answer: Yellow are the values for the variables. A=6, B=4, etc.

Why?…

• Start with equation (2). To be possible with both values ≤ 7, A is in the set 3, 6 or {3,6} and B is {2,4}

• Similar logic for equation (1) means C = {1,2,3} and D = {2,4,6}

• Now, let’s start solving. In equation (3), A = 2F and we know A = {3,6}; therefore, A must be even. A = 6 and F = 3

• Back in equation 2, if A = 6, then B = 4

• If 4 and 6 are off the table, then D = 2 and C = 1 in equation (1)

• Last, equation (4) says E ≠ 5 - so what’s left? E = 7, G = 5

✅ How long did it take you?

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!