Issue #429: Advice to my 25-Year Old Self
Good morning. It’s Friday, February 14th. Happy Valentine’s Day!
In today’s email:
Focus: Scientific Research Headlines
Think: Advice For Your 25-Yr Old Self?
In the News: Next-Gen Gene Editing
Brain Games: Sudoku
Stat of the Day
If you have heart disease, go find love. Unmarried people with heart disease are 52% more likely to die in the next four years, compared to those people with heart disease in a relationship. (American Heart Association)
Focus
Scientific Research Headlines
I came across the headline - “Can Creatine Lower Your Risk of Cancer?”
Sure enough the article proceeded to cite a study from Jan 2025 and told us that eating creatine from normal foods (not supplements) reduces your risk of cancer, if you eat enough - especially as we get older.
This is why everyone gives up on health articles and research - these definitive statements oversimplify to the point where we end up with the wrong idea of what’s most important for our health.
A few things…
First off - we agree that creatine research overall shows that consuming more creatine is a net positive for our health. We’ve covered this in detail HERE.
More specifically - there’s data to suggest it can help maintain muscle mass (huge for metabolic health and delaying muscle decline as we age), improve cognitive function (fuel for the brain), and maybe even fend off future brain disease.
But now we found it can even stave off cancer, right?
Hold on just a sec - this is why it’s so important to dive into the study and not just accept the headline.
I know, that’s annoying - but it’s the reality if you want to know the real story.
How to Assess a Research Study
The first thing I check in a study is if the authors have a conflict of interest. It’s not always listed even if such a conflict exists, but it’s good to check anyway.
Next - what do the numbers say, not just the summary that the researchers want us to think. Remember most researchers are looking for a big finding - not just because it can add to their brand, fame, ability to raise grant money. Even well-intentioned studies want to help give people more direction.
So what does this study actually say:
Well the bottom 25% of study participants - people eating basically no creatine (0-0.54g) had a 10.7% risk to develop cancer.
The top 25% of participants - those who ate the most creatine (0.16-1.045g) had a 9.2% risk to develop cancer.
Now to be clear - reducing your risk of cancer by 1.5% isn’t nothing!
But compare that to just aging in general. Cancer risk goes up 3x as you go from 40 to 65.
Also - it should be noted that this study was from eating food with creatine in it (mostly meat). Those amounts - between 0-1g - are much less than the 5g scoop you put in your smoothie.
Nothing here suggests you shouldn’t eat food with creatine. But I don’t think it really tells us all to run out and start eating more creatine either. And it definitely doesn’t suggest we need a 5g supplement - which most people would assume by the headline.
Just beware of headlines that don’t tell the actual story.
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Think
Advice For Your 25-Year Old Self?
I got asked this question on a recent podcast.
My first thought goes to alcohol. While I never drank on a daily basis or had an issue with alcohol - it was a pretty consistent schedule of Thursday happy hours and then going out on Friday and Saturday night (which today just seems insane).
There’s no doubt that alcohol (ethanol) is toxic for our body - especially our liver.
But observational studies - even if flawed science - do show some sense of a J-curve that a slight bit of alcohol is ok.
How can that be?
Well it might be for the same reason that I WOULDN’T give myself the advice to not drink - it helped bring about a lot of fun experiences and memories. As an introvert who overanalyzes most of life, it allowed me to be much more carefree and present in the moment.
I get there are other, potentially safer substances, to loosen up - but that was my youth and I wouldn’t take it back.
My Old Age Wisdom
Here’s what I would tell my younger self:
One - food is fuel or poison. Unlike alcohol, there was no positive social externality from eating processed garbage. Just because I worked out all the time and didn’t notice the effect, eating junk did nothing but steal my energy, make me work out more to stay fit, and crush my brain. Eat real food, period.
Two - take care of the people in your life. When you’re young (and really at any age), you get busy with your own life and you don’t pick up your head to see what’s going on in the people’s lives around you.
You just think you’ll catch up with them at some point in the future - until you find that time never really comes.
It’s normal to reprioritize as your life moves from being centered around your friends to your partner to your kids/family.
But when we become so focused on our path and don’t reach out to be a light for others on their journey, we miss out on something really special.
Life is nothing more than the collection of memories. Every day is an opportunity to add to this list of something worth remembering.
“Attention is your most precious asset, and deciding how to invest it is one of the most important decisions you can make. The good news is you can make that decision now, in this moment, and in each moment of your life.”
I’d tell myself to keep striving, keep pushing yourself to be the best version of yourself.
And do not forget that the best version of yourself isn’t defined by your title or bank account - it’s defined by how you show up for others.
Maybe this isn’t just advice for my 25-year old self - I think my 43-year old self needs this reminder too.
H&L in the News
Food as Medicine: Tufts, Kaiser Permanente, and other top health orgs launch a national Food is Medicine network to scale nutrition-based interventions, cut healthcare costs, and combat chronic disease with fresh, evidence-backed solutions. (Healthcare IT News)
Gaps in Men's Health: A Cleveland Clinic survey reveals a generational divide in men’s health habits, with younger men skipping checkups and relying on social media for advice. Early screenings and preventive care can change the future. (Cleveland Clinic)
Next-Gen Gene Editing Breakthrough: Scientists have unlocked Cas12a’s potential, a powerful CRISPR upgrade that can edit multiple genes at once - advancing cancer research and bringing gene-editing therapies closer to clinical reality. (Medical Express)
Brain Games
Sudoku
81 squares, 1 answer. This puzzle may take a few minutes - it’s rated 2/5 difficulty. Have fun!
Reminder: Every row, column and 3x3 block has all the numbers 1 - 9 appearing once.
Credit: Hinkler - 365 Sudoku Puzzles
**For answer, scroll to the bottom of the post
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** Brain Games Answer **
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.