Issue #436: Create a Stretch Goal

Good morning. It’s Tuesday, March 11th.

In today’s email:

Learn: The Power of B12
Try: Stretch Goals
Explore: Bali
In the News: Saving the Gila Monster

Stat of the Day

The percentage of adults with Vitamin B12 levels below 258 pmol/L (350 pg/mL) - which is still too low (see study below). This means that the reported rate of 3.6% of the population being Vitamin B12 deficient is wildly misleading! Get your test results and know what they really mean! (USDA)

Learn

The Power of B12

Here’s the first Google result below the AI Overview for “normal levels of B12” from Mount Sinai:

Now to be fair there are variations in how labs measure Vitamin B12 (serum vs. plasma), but that doesn’t change the point - too often we’re led to think that low levels of nutrients are ok.

If you want to thrive - they’re not!

Take this example - Vitamin B12 affects everything from a healthy central nervous system to red blood cell formation to inflammation in the body.

Insufficient B12 is connected to low protein levels, anemia, low platelet count, and low white blood cell (WBC) count.

So there’s multiple biomarkers that might be off because you don’t have enough Vitamin B12.

A new study just came out - it found that healthy adults in their 70’s with average B12 levels of 414.8 pmol/L (562 pg/mL) were still at risk of cognitive health issues (see that Google image above 🤦‍♂️).

So if you don’t eat much animal protein or have ever experienced gut issues (meaning we don’t absorb enough of the B12) - you may be at risk of B12 deficiency which can set off multiple health issues.

What to do…

Don’t just get your standard blood tests - make sure you get all nutrient levels tested too so you can identify WHY you might have sub-optimal biomarker results.
Don’t accept “normal” - identify the optimal range for biomarkers and nutrients. That’s your target if you want to thrive.

👉 Sign up for Thrive25 if you want to upload your labs into our brand new Personalized Biomarker Report!

Max’s Biomarker Report with B12 data BEFORE (Jul ‘24)…

Max’s B12 data AFTER 3 months of supplementation (Oct ‘24)

Try

Stretch Goal

In our previous newsletter on Friday (Issue #435), we talked about how our mind can propel us forward or hold us back.

You start getting tired about two-thirds of the way through your intended workout - regardless of what you set out to do.

Going for a 4 mile run - you’ll start feeling the strain before you hit mile 3.
Starting the day with 25 push-ups - you may feel the burn at rep 18.

Create a stretch goal - 1x per week.

One morning, I’ll do 50 push-ups. One day I’ll run 5 miles.

This pushes us outside our comfort zone and changes the mindset of what we can accomplish.

Then when I come back to 25 push-ups it feels easy - my new normal might be 30. When I go back down to 4 mile runs I can go faster because it feels shorter.

We’re all athletes - don’t let your mind hold you back from what you can do.

Set higher goals and you’ll be surprised at what you can do!

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Explore

Bali

Bali isn’t just a tropical paradise - it’s a longevity hub. From fresh, nutrient-rich foods to daily movement and deep-rooted wellness traditions, this island is built for thriving.

🏄 Move & Connect - Start your day with yoga at The Yoga Barn (Ubud) or surf lessons in Canggu. Hike Mount Batur at sunrise or swim in the waterfalls of Munduk.

🥗 Eat to Thrive – Enjoy fresh coconut water, turmeric-packed Jamu, and farm-to-table meals at Alchemy (Ubud). Try a Balinese cooking class to bring the island’s flavors home.

🧘 Reset & Recharge – Meditate at Pyramids of Chi, soak in Tirta Empul Temple, or take a silent retreat in Sidemen.

🌅 Explore & Play – Watch the sunset at Uluwatu Temple, snorkel in Nusa Penida, or embrace the peace of Jatiluwih’s rice terraces.

When to go: The wet season is November-March, avoid that as we’re talking 22-24 days/month of rain. Shoulder season (Apr-May, Sep-Oct) has better weather and less crowds. June and July is the high season. It’s hot and humid all year.

Where to stay: It’s kind of a large island. The Denpasar (DPS) international airport is near the southern tip - it’s about 2.5 hours to the northern beaches and 4+ hours to drive to the NW corner. But most of the action is concentrated within 2 hours of the airport.

Ubud - the heart of yoga, meditation, and holistic healing. Think jungle retreats, rice paddies, and world-class wellness centers.
Canggu - mix of surf, fitness, and trendy health cafés. Perfect for an active lifestyle with an urban-meets-nature vibe.
Uluwatu - stunning cliffs, quiet beaches, and world-class surf. A great place to stay for those who love ocean energy and scenic landscapes.
Sidemen - quieter, more traditional Balinese experience with lush greenery and fewer crowds—perfect for deep relaxation and rejuvenation.

How to get there: It’s a bit of a trek…from LAX - 1 stop with 20+ hours of flying. NYC - 2 stops and 25+ hours.

But from all accounts, it’s worth it. I mean, look at this volcano…

Need more inspiration, check out the top 52 places to travel in 2025 from the NYTimes.

H&L in the News

Saving the Ozempic Lizard: After helping Big Pharma develop life-changing drugs like Ozempic, a chemist is now on a mission to heal the endangered Gila monsters that made it possible - pioneering a new field of conservation chemistry (NYTimes). Speaking of GLP-1 drugs.

Core Power for Peak Performance: Strengthen your core with these seven essential exercises designed to boost stability, endurance, and power - whether you run, bike, hike, or lift. (Outside)

Fungi - Nature’s Secret Conservationists: Scientists are harnessing mycorrhizal fungi to rescue endangered plants and restore ecosystems. But using the wrong fungi can backfire, making local research crucial for sustainable conservation efforts. (Knowable)

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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.

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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.