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MB #025: 9 Surprising Health Facts And 6 Science-Based Tips

exercise food lifestyle Jul 11, 2023

Read Time: ~4 Minutes

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Hey friends,

Welcome back to The Mission Briefing, your weekly newsletter where I provide actionable insights, food for thought, curated recommendations from both personal experiences and from the web, and more.

Today at a glance:

  • Food for thought: Saying 'No' vs. Saying 'Yes'
  • A quote from James Clear About Saying 'No'
  • 9 Surprising facts about health & fitness
  • 6 of my favorite science-based optimizations
  • Actions to take next

🧠 Food For Thought:

Momentum is started by saying 'yes' a lot. Scale and sustainability come from learning how to trim and say 'no' once you're off and running.

✍️ Quote Of The Week:

"Saying no saves you time in the future. Saying yes costs you time in the future. No is like a time credit. You can spend that block of time in the future. Yes is like a time debt. You have to repay that commitment at some point.No is a decision. Yes is a responsibility." -James Clear

9 Surprising Health & Fitness Facts

(Courtesy of Paul Salidino and Heart & Soil)

  1. 88% of Americans are metabolically unhealthy. NOTE: You control 80-90% of what causes this. Take charge of your health.
  2. The average American spends 93% of their time indoors. NOTE: Get morning sun at a minimum. Aim to also add a midday stroll outside.
  3. Avoiding the sun is about as likely to kill you as smoking cigarettes. NOTE: Get more sun, without sunglasses and sunscreen, and in shorter durations to prevent burning.
  4. Plastic containers release as many as 4.22 million microplastic and 2.11 billion nanoplastic particles within 3 min of microwave heating. Storage at room temperature and refrigeration can also release millions to billions of microplastics and nanoplastics (link). NOTE: Ditch the plastic and store your food and water in glass containers and bottles.
  5. Seed oils may cause genetic changes to the brain, including dysregulation of your ‘love’ hormone, oxytocin. Seed oils can literally make you unable to feel love the way you're designed to by God. This study was in mice, but is a good indicator that we probably shouldn't volunteer for the human version of the trials anytime soon. NOTE: Avoid seed oils as much as possible. It impacts a lot more than your emotions and hormones.
  6. 95% of the USDA Dietary Guidelines committee members were found to have conflicts of interest with large food and pharmaceutical companies, including Kellogg’s, Abbott, Kraft, and General Mills. NOTE: Mainstream nutritional health authorities cannot be trusted to put your interests before the interests of food and pharmaceutical companies.
  7. The average 22-year-old male today has roughly the same testosterone levels as a 67-year-old had in the year 2000. NOTE: Protect and support your hormones with proven strategies. We talked about some of them here.
  8. A recent study in the British Journal of Sports Medicine found exercise to be 1.5x more effective for treating mental health conditions like depression, anxiety, and distress than conventional treatments such as medication and therapy. NOTE: Exercise is a powerful medicine and will radically improve your life.
  9. The leading cause of bankruptcy in the United States is due to medical bills. NOTE: Pay your local farmer now or your doctor later.

6 of my favorite science-based optimizations

If you've been around here for a while, you've likely heard me talk about all of these before, in bits and pieces.

  1. Heat and cold therapy. The benefits are a reduction of fatigue, decreased muscle soreness, removal of excess lactic acid, improved HRV, decreased resting heart rate, and improved sleep.
  2. Grounding/earthing. The benefits of grounding are improved wellbeing, reduction of chronic fatigue, reduction of chronic pain, and better sleep.
  3. Blue light blocking glasses. The benefits of wearing blue light blocking glasses are improved sleep, decreased eyestrain, and fatigue.
  4. Sunlight exposure. Being outside for 2 hours in the sun has been shown to improve eyesight. There is emerging research that children and adults who spend 2 hours a day outdoors in the sun have a much lower incidence of myopia than those who do not. Just like #3 above, skip the sunglasses otherwise this is pointless.
  5. Breathwork/breathing exercises. Depending on the technique the benefits include reduction of stress + anxiety, increased energy, relaxation, and overall wellbeing. I personally use breathwork primarily to bedtime to help fall asleep. I use an app called breathwrk.
  6. Mouth-taping while sleeping. The benefits of mouth taping include improvements in sleep quality & reduction of sleep apnea. I personally use this tape, as it don't hurt my mouth at all, leaves no residue, and can be found in most stores.