Good morning. It's Wednesday, October 19th. Big birthday - my little guy is turning 2 today! Also, can't believe the NBA already started it's new season. Mentioning basketball, check out The Redeem Team documentary if you haven't already (Netflix). Good story on the importance of becoming a team - not just being a group of individual all-stars. 

• From the Lab: 7 Sugar Substitutes

• Take Action: Get the Same Sweetness from Alternative Sugars

• Speed Read: Inflation Even Outpaces Medical Costs

• Wednesday Weights: Negative Step Downs & Push-Press

• What We're Reading: Unlocking the Keto Code

That's right, Monk Fruit tastes 200x sweeter than sugar. Check out other sugar alternatives below.

From the Lab

Everyone likes sweet. Even people like me who always pick chips/guac over dessert. We’re programmed to seek out safe, sweet-tasting food (for our ancestors this was life & death) and the food industry has pretty much made sure we’re addicted.

But there are natural alternatives to get our fix without the sugar spike: 

🟢 Allulose 

This natural molecule in figs, kiwi, and jackfruit is almost as sweet as sugar (70%), but isn’t absorbed by the body. Studies show it might actually lower blood glucose. The FDA even agreed it doesn’t need to be included in “Added Sugars” on nutrition labels.

Verdict: great option, just try to get a “clean” brand like RxSugar and Wholesome

🟢 Honey

No longer blackballed, real honey is good for you! Research shows it improves insulin response and lowers blood sugar and gives you a ton of nutrients too (why it’s been a human favorite for thousands of years). (Dr. Chris Kresser's Guide - Benefits of Honey)

Verdict: another great option, make sure you get Raw or Manuka Honey - not stuff at the store with a bunch of added sugar (List of Raw Honey Brands)

🟢 Monk Fruit

This melon (legend has it's named after monks) from China is very sweet (see Stat of the Day). Like allulose, it doesn’t get absorbed by the body and acts like a prebiotic feeding your gut bacteria. But beware - because it’s so sweet, food manufacturers often mix it with erythritol (sugar alcohol) which can lead to an upset stomach.

Verdict: good option, just try to avoid products mixed with sugar alcohols, like It's Just Monk Fruit

🟡 Stevia

You’ll find experts for and against stevia. The natural leaf (Reb-A) is very sweet and some people (yours truly) don’t like the taste.

Verdict: overall the research suggests this is a good option if it’s a natural brand without additives and you like the taste. Here's a Guide to All Things Stevia

🟠 Coconut Sugar

This alternative has a lower glycemic index (35) than sugar (65) and has some fiber too. Good for those holiday cookies, but not everyday - can still spike blood glucose. 

Verdict: definitely better than sugar, but go with the options above first, if you can

🟠 Maple Syrup 

Let's be honest...a little syrup makes life more fun.

Verdict: maple syrup has some nutrients and antioxidants not found in sugar, but will still give you the sugar high if you have too much

🔴 Agave

From a succulent plant, agave is highly processed and contains 75-90 percent fructose (not good). 

Verdict: No matter what the latest marketing campaign says, agave isn't better than sugar - no go

*Shout to to Dhru Purohit and David Perlmutter for their research here!

Take Action

Quick reference for sugar substitutes to get the same/similar sweetness (not Walter Payton*) as sugar: 

*Highlight video for all you Bears fans that need something to cheer about.

Thrive25 Partner Spotlight

We're so excited to partner with such an awesome probiotic brand! Seed Health started with some of the best research scientists trying to support humans and the planet.

Their DS-01™ Daily Synbiotic includes 24 scientifically validated probiotic strains with a patented, non-fermenting prebiotic. This breakthrough formulation not only supports gut health, but also heart and skin health. 

Go to Seed Health and check out their DS-01™ for adults and PDS-08™ Pediatric Daily Synbiotic for kids ages 3-17.

Speed Read

Health & Longevity in the News

The Mindful Movement…Movement: No matter how hard you try, some acronyms are tough to say. ROMWOD (Range of Motion, Workout Of the Day) is rebranding to pliability. The company - with its mobility, yoga, recovery, mindfulness and strength programs - is one of many targeting the $29.1B and growing Mindful Movement market. (Read more)

Meiosis not Mitosis: Age impacts fertility. Turns out, the reverse is true too. Scientists found that disrupting meiosis in reproductive cells of C. elegans (roundworms) led to an accelerated aging gene signature. So what, they’re worms? Many of the same genes control aging in humans and worms. Reproductive health really is a sign of youth and vitality - at any age. (The research)

One Positive ( 🤷 ) Stat on Inflation: For the first time in 40 years, inflation is outpacing the rise in medical costs. With health insurance premiums already locked in for 2023, rising bills from providers will make 2023 challenging for employers to cover medical costs, and you’ll start to see broader increases in 2024 - so stay healthy! (Read more)

Wednesday Weights

Doing the "negative." Doesn't seem like much, but going as slow as possible will get that lactic acid going in your legs. Hitting the big lower muscles today. 

Click HERE to view the workout on our YouTube channel.

Workout and video courtesy of Connor J. Obrochta. Check out all of Connor's workouts on Playbook!

What We’re Reading

Unlocking the Keto Code

Highlighted yesterday (Issue #46), Dr. Steven Gundry, (respected MD, best selling author, and podcast host with a voice that sounds like David Letterman) explores the nuances of the ketogenic diet. He contradicts his own previous science based on new findings that shows how glucose and ketones actually work. Some deep science (the anti-aging benefits of "mitochondrial uncoupling"), along with layman's snippets (mitochondria is like a crowded bar), this book offers a unique perspective on how to optimize our diet for energy and longevity.

Don't get enough from our emails? This book goes beyond the ideas shared on Thrive25 this week - check it out or his other books here.

Thanks for joining us today! The kiddos keeping me young and making me old at the same time - happy birthday Drew!

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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 3-5 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 team@thrive25.com.

To health! 

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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 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.