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AI musings, desert breakthroughs, longevity foods, and the healthiest thing you can do: change your mind. This is the August summary for Be Wellthy.

I started August with commentary on AI and prompting tips for better results.

The following week, I gave you a front-row seat to Breakthrough in the Desert, one of the most transformative conferences I’ve ever attended. Club members received a special edition with deeper insights and takeaways.

The following week, I shared the most nutrient-dense foods to support longevity, as recommended by Dr. Balduzzi.

Last week, I shared my analysis of a recent review paper suggesting that limiting protein is correlated with improved longevity markers. As always, the real answer is more nuanced.

This week, I reinforced the idea that regularly challenging your beliefs is not only healthy but necessary for transformation.

Goodbye, August! I’ll see you in September.

What I’m watching

Joe Rogan has been on a roll lately. He recently had a deep dive with David Sinclair, AO, PhD, a longevity scientist and Professor of Genetics at Harvard Medical School. They covered a wide range of topics, and I’m including timestamps for what you might find most interesting.

0:00 Introduction and Longevity
5:25 Current State of Age Reversal Science
6:40 Gene Delivery and Clinical Trials
11:15 Reversing Cellular Aging (The OSK Genes)
13:35 Future Rejuvenation Technologies
18:18 Ethics and Government Regulation
26:15 AI-Driven Drug Discovery
44:45 Biological Clocks and TETS Genes
54:40 GLP-1 Risks and Eye Health
1:01:10 Ketosis and Autophagy
1:04:50 Exercise and Hormesis
1:11:05 Growth vs. Survival Biology
1:17:25 Habits for Longevity
1:23:38 Bioweapons and Pathogen Research
1:42:15 The DRD4 "FU" Gene
1:49:40 Importance of Reading and Education
1:56:00 Supplements for Eye Health
1:58:35 Cancer Cells and Rejuvenation
2:01:10 Funding and Research Support
2:13:15 Data-Driven Health Tracking
2:18:46 Importance of Physical Training
2:21:40 Hyperbaric Oxygen Therapy

What I’m reading

I only just started reading Spiritual Intelligence: Activating the 4 Circuits of the Awakened Brain, but the information is so good that I have no reservations about recommending it. The author, Dawson Church, argues that awakening isn't just a mystical idea, but a trainable brain state rooted in neuroscience. Drawing on hundreds of studies, Church says the brain has an “Enlightenment Network” made up of four circuits that can be activated through practices like meditation, prayer, compassion, breathwork, and flow states. The book’s core message is that spiritual growth is not reserved for monks, mystics, or unusually gifted people. It is a human capacity that can be developed through consistent practice, helping people move from stress, survival thinking, and emotional reactivity toward peace, resilience, empathy, purpose, and a felt sense of connection. They say the brain doesn’t have an owner’s manual, but this book comes close.

What I’m listening to

Thanks to Club Member Veronica C., I joined the Heart Coherence Collaborative 21-Day Challenge. The challenge is free online and runs from Aug 28 to Sept 17. It offers one guided practice per day, plus conversations with world-class teachers. Heart coherence is a powerful practice that aligns the heart, mind, and emotions, creating a state of balance and inner peace. It has been shown to reduce stress, enhance mental clarity, and foster emotional resilience. Today is Day 4, and it’s not too late to join.

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If you’re committed to investing in your health, not just learning, but actually upgrading, you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

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In today’s newsletter:

• A list of beliefs I’ve changed my mind about recently

• A tool recommendation to improve your sleep

• A daily habit with an effective meditation technique that helps rewire your brain in twenty minutes per day

When I meet an expert or anyone with deep domain knowledge, one of my favorite questions to ask is, “What’s something you’ve changed your mind about recently?” Most of the time, they don’t have an answer.

I double-majored in applied mathematics and psychology. In introductory psychology courses, I first learned about confirmation bias. This is our tendency to process information by looking for what confirms our existing beliefs. In other words, we tend to look for evidence or facts that support our beliefs and dismiss information that doesn’t.

While politicians are often criticized for “flip-flopping” positions to curry favor or votes, changing one’s mind based on new evidence or new core beliefs is a sign of growth and flexibility. Remember, we don’t know what we don’t know, and we should strive to keep our Teachability Index high.

I decided to ask myself about topics I’ve changed my mind on, and I’d like to share them with you.

7 Things I’ve Changed My Mind About Recently

1. AI is all hype and just a fad.

I was way off on this one. Maybe it was the people I listened to. On one hand, some people said AI was the greatest technology ever; on the other, doom-and-gloomers said it would end humanity. As usual, the truth is somewhere in the middle. AI is a powerful tool, and like any tool, it can benefit humanity or be used with malicious intent. I choose to be optimistic about AI, and the tools I’m using have already significantly increased my productivity and saved me countless hours. AI is here to stay and will significantly impact our society.

2. Writing by hand is a waste of time.

My mother had elegant penmanship. Mine leaves much to be desired. I can type over 100 WPM, so that is my preferred method to capture information. In a previous newsletter, I shared the cognitive benefits of handwriting. Does it take longer? Yes. Does my hand cramp up? Yes, but the more I practice, the less I experience it. Cursive is particularly challenging, but the cognitive benefits are worth it.

3. Eating many small meals throughout the day.

Some of you may remember I was participating in a program that advocated eating small meals every 2-3 hours. I gave it the benefit of the doubt, but I am not convinced that this timing is optimal. I don’t think our ancestors ate on a regular schedule. Furthermore, the body needs a break from digestion, and time-restricted eating (e.g., intermittent or long-term fasts) is very beneficial.

4. Taking supplements on faith that my body needs them.

I’ve discussed my cabinet full of supplements, and I have recommended many of them in previous newsletters. I researched the brands and formulations, talked with the founders, and took them on faith that they were benefiting me. Then I discovered the Quantum Resonance Magnetic Analyzer, and I was surprised by all the imbalances I had in various body systems. With modern technology, we no longer have to guess whether our diet and supplements are benefiting us. If you’re interested in a 60-second facial scan that uses your phone camera to detect body signals, drop a comment or reply to this email, and I’ll send you more information.

5. Walking isn’t a very effective form of exercise.

When I was a kid, my family had big Thanksgiving meals. After we finished eating, I was ready to plant myself on the couch. Invariably, someone (usually Mom) would say it’s time to get up and walk it off. That was the last thing I wanted to do, but it was great advice. I once had someone scoff at the idea that I considered walking as my exercise, and the joke is on them. A 2025 review article found that walking 5,000 to 7,000 steps per day was associated with a meaningfully lower risk of all-cause mortality, cardiovascular disease, cancer mortality, type 2 diabetes, dementia, and depression.

6. Breathwork is for woo-woo meditators and yoga classes.

We take an average of 17,000-23,000 breaths every day. Maybe that’s why many of us take breathing for granted. Intentional breathing is one of the most powerful ways to regulate the nervous system. At the Breakthrough in the Desert, I took part in several guided breathwork sessions, including one using the Wim Hof Method. Here is a ten-minute beginner’s guided session so you can experience it for yourself. Breathwork/meditation should be a core daily practice.

7. Joining a community is enough.

I’ve joined several different communities and cohorts over the years. Some were related to a course, workshop, or event. I still believe social connection matters, but simply joining a community, even with like-minded people, isn’t enough. Have you ever gone to a gathering without knowing anyone? Maybe you have some polite conversation and introductions, but unless you connect deeply with at least one person, you likely won’t be back. I now believe deeper connections with individuals matter more than superficial community involvement.

What’s something you’ve changed your mind about recently? Drop a comment.

Leave a comment

⚙️ Wellthy Tool of the Week

Long-time subscribers know something that I haven’t changed my mind about: optimizing sleep is one of the best things you can do to support your health. I’ve been wearing the Ultrahuman ring since April of 2025, and for the first time, I finally achieved a sleep score of 100.

I have consistently achieved sleep scores in the 90s, but I made one change recently that allowed me to improve even more—my pillow.

I’m not intending to start a pillow fight. Pillows, like mattresses, shoes, and things of that nature, are mostly a matter of personal preference. That said, if you’re a side-sleeper like I am and feel like you’re tossing and turning too much or waking up with stiffness or a sore back, you might consider swapping your pillow.

I have been sleeping on the CloudAlign™️ pillow from Mellow, and I feel like it’s been quite an improvement. I wake up less and don’t toss and turn as much as I did before. And the proof is in the pudding with my sleep score.

By the way, I've used many other strategies to improve my sleep, and I shared my best tips in a previous newsletter.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

I recently learned about a very effective form of mindfulness called EcoMeditation, created by Dawson Church. EcoMeditation was developed to provide all the benefits of normal meditation, including less stress, longer lifespan, sharper memory, greater happiness, and lower health risks, but is easier to absorb. This form of meditation has been shown to increase gamma waves in the brain as measured by an EEG.

Here is a 20-minute guided EcoMeditation.

Be Wellthy Club Member exclusives for this newsletter:

• Audio commentary

• Additional meditation resources

👉 Join the Be Wellthy Club ($7/month or $70/year) for full access to 310+ past issues in the archive, bonus content, exclusive audio, a private podcast RSS feed, and a private Facebook group.

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If you’re committed to investing in your health, not just learning, but actually upgrading, you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

Subscribe now

In today’s newsletter:

• Analysis of a recent research paper examining the link between protein consumption and aging

• Tool Spotlight: An AI tool to rule them all

• A daily habit with suggested tools to help you accurately track macros

Every few months, nutrition gets a new headline that makes everyone panic at breakfast, especially those eating a meat lover’s omelet with a side of breakfast sausage. Earlier this month, several news stories appeared with essentially the same headline: eating less protein helps you age better.

This particular headline came from Science Daily, which sounds official, and you’d better listen because you’re not one of those people who doesn’t “trust the science,” are you? 😆

As usual, the real answer is more interesting, less dramatic, and much less useful for getting clicks.

The headlines are based on a recent review paper published in Cell Press Blue titled “The hallmarks of protein and amino acid restriction in aging and longevity,” which examined the relationship between protein restriction, amino acids, metabolism, aging biology, and lifespan.

Here is the short version.

This paper challenges the notion that “more protein is always better,” but it does NOT prove that humans will live longer if they start eating less protein.

This paper is a review, not a new long-term human trial. That means the authors gathered and analyzed a large body of existing research, including animal studies, mechanistic biology, and some shorter human studies. Review papers are useful for showing patterns, explaining mechanisms, and pointing toward better questions. But a paper like this, by itself, is not sufficient to start cutting back on your favorite clean protein powder and beef sticks.

What the Paper Actually Suggests

The paper argues that reducing dietary protein, or restricting certain amino acids, may influence several pathways involved in aging.

The main amino acids discussed include the following:

• Methionine

• Isoleucine

• Valine

• Branched-chain amino acids (BCAAs)

This is where the topic is more narrowly focused. The distinction is not between high protein and low protein; it’s about how much protein, what kind of protein, which amino acids, and in what kind of person. But you cannot stuff all that into a sexy headline to get attention.

Why Protein Might Affect Aging Biology

Protein is not just “muscle food.” It also sends signals. Certain amino acids can activate growth-related pathways like mTORC1, which is involved in building, growing, and proliferating. You want growth signaling if you are recovering from exercise, building muscle, or healing tissue.

Keep in mind that biology is context-dependent. Constant growth signaling in a sedentary, overfed, metabolically unhealthy adult may not match optimal aging biology.

Protein restriction, especially in animal models, appears to shift the body more toward pathways related to maintenance, stress resilience, energy regulation, and metabolic health.

The Strongest Evidence Is Not Human Lifespan Evidence

The strongest evidence for protein or amino-acid restriction comes from animals and experimental models. In controlled lab settings, reducing protein or specific amino acids has improved healthspan markers and, in many cases, lifespan. In animals.

It is a large leap to apply these findings to human biology. Humans are not lab mice with food pellets and identical sleep schedules. We are messy mammals with jobs, injuries, snacks, stress, DoorDash, birthdays, muscle loss, bad knees, weird lab results, and the occasional midnight snack.

The human evidence is mostly about shorter-term metabolic changes, such as:

• Body weight

• Fat mass

• Fasting glucose

• Insulin sensitivity

• FGF21, a hormone connected to protein restriction responses

This is useful information, but improved metabolic markers over a short period don't prove that protein restriction extends human lifespan.

The Better Takeaway: Protein Should Be Personalized

The most useful lesson from this paper is “Stop assuming more protein is always better,” instead of “Eat less protein.”

Protein needs depend on the person. A sedentary middle-aged adult eating protein-fortified snacks, powders, bars, cereals, and shakes on top of normal meals may not be doing themselves a longevity favor.

If you’re an older adult losing muscle, an active adult lifting weights, recovering from injury or illness, a pregnant woman, a growing child, or a frail elder, protein is critical.

As we age, muscle becomes one of the most important predictors of resilience. Less muscle usually means more risk: more frailty, more falls, poorer glucose control, worse recovery, and less independence.

So before anyone gets into the weeds with amino acid restriction, I would ask more basic questions:

• Do you have enough lean muscle?

• Are you doing resistance training?

• Is your glucose control good?

• Do you have excess visceral fat?

• Is your mobility improving or declining?

• Are you eating enough total food?

If those foundations are weak, mindlessly lowering protein may not be in your best interest.

Final Thoughts

My hunch is that the future may be less about chronic protein restriction and more about protein timing, cycling, food quality, and context. Maybe there are seasons where lower growth signaling is useful and other seasons where higher protein and resistance training are exactly what the body needs.

That rhythm makes more biological sense to me than picking one extreme and trying to live there forever. In fact, I have learned to be wary of any extreme position on anything.

Remember to look beyond the headlines. Read the research (or let AI do that for you). Be curious, and ask better questions.

Curiosity beats certainty, especially in nutrition.

If you want a deeper dive with expert analysis on this article and the broader implications for health news education, I highly suggest Dr. Robert Malone’s Substack article.

⚙️ Wellthy Tool of the Week

Today’s newsletter took me about two hours instead of eight hours. I still wrote it, but Dr. Nova, my AI agent, did the research and suggested a logical flow. Mr. Influencer, my social media agent, helped me with graphics and promoting the newsletter. This is the power of having AI agents trained on your business and voice, working as employees 24/7.

In case you missed it, I wanted to remind you that the AI Surfer OS system I’ve been using for over a month is now available to anyone. If you identify with any of these characteristics, I highly encourage you to watch the workshop replay.

• Beginners who want agents doing useful work fast

• Early AI users tired of tools that only chat

• Builders who want to save hours and ship faster

• Entrepreneurs ready for 90% AI, 10% human

As you consider whether this solution fits your circumstances, I want to remind you to check your Teachability Index by rating yourself 1-10 on these two questions:

1. What is your willingness to learn?

2. What is your willingness to accept change?

If you have a low Teachability Index, you are probably not ready for something new. I would encourage you to work on that first.

If you have a high Teachability Index and are ready to have a command center of AI employees doing the grunt work while you focus on what you truly enjoy, watch the workshop and let me know what you think.

Watch the workshop replay here.

Affiliate note: For complete transparency, I earn a commission if you buy through my link, at no extra cost to you.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Track one normal day of protein. A simple food tracker can give you a reality check.

Here are some options:

• Cronometer if you want the most detailed nutrition data.

• MacroFactor if you want smarter macro coaching over time.

• MyFitnessPal or Lose It! if you want something familiar and beginner-friendly.

• SnapCalorie or Cal AI if you want to try AI photo-based meal estimates.

A quick caution: AI meal-photo apps are convenient, but they are still estimates. They can miss oils, sauces, portion sizes, and mixed ingredients. Use them as a starting point, but take the results with a grain of Celtic sea salt.

The goal is awareness, not perfection. Track one normal day, check your protein total, and ask whether your intake fits your goals.

Be Wellthy Club Member exclusives for this newsletter:

• Audio commentary

• Full 10-page analysis report of this review paper

• The prompt I used to create my nutrition deep research agent

👉 Join the Be Wellthy Club ($7/month or $70/year) for full access to 310+ past issues in the archive, bonus content, exclusive audio, a private podcast RSS feed, and a private Facebook group.

Subscribe now

Read more

If you’re committed to investing in your health, not just learning, but actually upgrading, you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

Subscribe now

In today’s newsletter:

• The most micronutrient-dense foods for longevity

• Tool Spotlight: An AI tool to rule them all

• A daily habit with a spelling game to keep your brain sharp

At the Breakthrough in the Desert experience, Dr. Anthony Balduzzi, NMD, shared his complete Life Force & Self-Regeneration Protocol. One key idea was to move beyond macros when selecting foods. He reinforced that vitamins, minerals, and plant compounds are crucial for cellular health and longevity.

“If you change one thing after this weekend, change your plate.” —Dr. Anthony Balduzzi

I want to share some of Dr. Balduzzi’s longevity foods and why he chose them.

Animal Foods

Plant Foods

Minerals

By the way, Dr. Balduzzi said he drinks BEAM Minerals every morning, which has been a staple of mine for several years. Refer to my previous newsletter for why I chose BEAM Minerals for micronutrient support.

A Note About Protein

In a previous newsletter, I wrote about the importance of protein. Dr. Balduzzi suggests a protein target of 1.0- 1.25 g of protein per pound of lean or ideal body mass. He also listed the two amino acids that matter the most for muscle building and recovery.

• Leucine - The amino acid that most directly triggers muscle building after exercise. Found in whey and dairy, eggs, beef, chicken, fish, soy, and tempeh.

• Glycine - The amino acid most associated with repair, connective tissue, and longevity. Found in collagen and bone broth, tempeh, fermented soy, spirulina, pumpkin, and chia seeds.

Final Thoughts

I’m not interested in starting any diet wars or telling people what they should be eating. I do like what Dr. Ovadia wrote when he autographed his book.

There are many choices when it comes to nutrient-dense foods, and just as important are the inflammatory and toxic foods to avoid. Pick foods you like that like you back, and it won’t feel like a chore.

⚙️ Wellthy Tool of the Week

One theme I come back to a lot with Be Wellthy is this: Your energy matters. Some people talk about time management, but I think energy management may matter even more. Of course, nutrition, sleep, movement, and stress all matter. But what about where your attention is going every day?

If you’re building a business, running a side hustle, managing a complicated home or personal life, or trying to grow something meaningful while also being a normal human with groceries, laundry, appointments, and a calendar that occasionally looks like a squirrel designed it, the little repetitive tasks add up fast.

How’s your “I really need to do something with that” pile? The emails, follow-ups, planning, reminders, half-finished ideas, and things you never get around to. Mine was really starting to pile up. That’s why I wanted to share something I’ve been using for the past month called The AI Surfer OS.

The AI Surfer team is hosting a free live workshop this Thursday, August 20 at 11 AM PT, and I think it is worth checking out if you are curious about using AI to do more than generate ideas.

Here’s the workshop link:
Reserve your seat at the AI Surfer OS Life Workshop

Maybe you haven’t done much with AI yet. Maybe you use ChatGPT, Claude, Gemini, Grok, or another LLM to brainstorm, get information, or clean up your writing, but you feel like there is much more untapped potential. I promise you, there is.

What if AI didn’t just give you ideas, but actually helped run the repetitive parts of your work? What if you had a team of AI agents that knew your life and business, remembered your preferences, helped manage the moving pieces, and kept things going while you focused on the parts of life and work that actually need you? That is what caught my attention with The AI Surfer OS.

It is not just another chatbot. It is your own crew of AI agents that live on your private server and can help with real work, real tools, real follow-up, and real recurring tasks all in one place.

Here are some of the ways I’ve been using The AI Surfer OS over the last month:

• It helps maintain my calendar.

• It manages my email, alerts me to priority items, and drafts replies in my voice for me to review and send.

• I have an agent that performs deep research on supplements and ingredients.

• It creates social media posts and can help publish them, including maintaining the new Be Wellthy Facebook page.

• It helps me brainstorm newsletter ideas and creates graphics like the ones above.

• It analyzed a 20-page compensation plan and helped me create a basic 101 guide and presentation slides in a fraction of the time it would have taken on my own.

• It creates detailed YouTube video summaries based on my interests and preferences.

• In two days, I vibe-coded a personal development app that turns a library of YouTube videos into summaries and action steps, without touching a single line of code.

Now that the cohort is finished, The AI Surfer team is getting ready to release this tool to a broader audience, and I wanted to share the live workshop with you.

Who is this workshop for?

• A business owner who knows there are follow-ups, emails, posts, and admin tasks falling through the cracks

• A solopreneur who wants more leverage but is not ready to hire a full team

• Someone with a side hustle who only has a few hours a week to move it forward

• A coach, consultant, creator, or practitioner who needs help turning ideas into actual content, outreach, and systems

• Curious about AI, but tired of tools that give you more things to copy, paste, organize, and manage

• Interested in owning your AI setup instead of renting another monthly app that may or may not fit your business

• The kind of person who keeps thinking, “I know AI should be able to help me with this, but I do not know how to make it actually do the work”

• Someone willing to learn, experiment, and let a better system change the way they work

One important caveat: This is not “buy the system and magically never think again.” There is an up-front investment of money and time. You do not need a technical background, but you do need to be comfortable with a computer and willing to learn a few new tricks, with plenty of AI and community assistance along the way.

If you want to keep dabbling with AI and only dip your pinky toe in the water, that is completely fine. But if you are ready to cannonball into the pool, seriously increase your productivity, reduce repetitive mental clutter, and free up more time and attention for the work that actually matters, this is worth a look.

The free live workshop is Thursday, August 20 at 11 AM PT.

Reserve your seat at the AI Surfer OS Life Workshop

Affiliate note: For complete transparency, I earn a commission if you buy through my link, at no extra cost to you.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Beeswax is a daily spelling bee that only takes two minutes. You hear each word spoken aloud, spell it, and one wrong letter ends your run. The words start easy and get progressively harder. Everyone gets the same five words each day, and you can share your results. With autocorrect and AI handling spelling nowadays, it’s good to practice and keep your brain sharp.

Be Wellthy Club Member exclusives for this newsletter:

• Audio commentary

• Dr. Balduzzi’s recipes for a polyphenol drink, power salad, and power smoothie

• Link to my vibe-coded tool for personal development

👉 Join the Be Wellthy Club ($7/month or $70/year) for full access to 310+ past issues in the archive, bonus content, exclusive audio, a private podcast RSS feed, and a private Facebook group.

Subscribe now

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If you’re committed to investing in your health — not just learning, but actually upgrading — you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

Subscribe now

Programming Note: Club Members, look for a member-only newsletter with an in-depth recap later this week.

For those of you hitting the refresh button in your email waiting for today’s newsletter, wait no more! This newsletter is dropping later than usual because I just finished a transformational 3-day event this weekend, and I am excited to share the highlights with you.

Breakthrough in the Desert

The event was called Breakthrough in the Desert and hosted by Dr. Anthony Balduzzi, NMD. Dr. Balduzzi is a naturopathic doctor, Ivy League graduate, and founder of the Fit Father and Fit Mother programs that have delivered transformations for over 70,000 men and women worldwide.

I am not a part of the Fit Father community. I was introduced to Dr. Anthony by a mutual friend, and we had only met once by Zoom several months ago. Dr. Anthony sent me a personal invitation to attend this event, and I am so glad he thought of me.

The event took place at the Arizona Grand Resort in Phoenix, AZ, an amazing venue that showcases the best of the oasis in the Desert that I call home.

Every morning there was an optional activation session: cold plunge, Qigong, and yoga. I did not stay on the property, but I may opt for the staycation next time to have the full experience.

Dr. Anthony intentionally crafted an arc of transformation over the three days, starting with Day 1: Awareness.

Day 1: Awareness

Dr. Anthony opened the event by explaining why he named it a Breakthrough in the Desert. The word breakthrough is both a verb and a noun. It’s the act of transformation and the result. What better place to have a breakthrough than the harsh desert that strips things away and helps you get clarity on your next steps?

The first speaker was Dr. Jamil Sayegh, a naturopathic physician and transformational coach. Dr. Jamil presented twice, and both of his sessions were incredibly powerful for me personally. His first session challenged us with a wake-up call to answer two questions:

1. What’s 1-3 things I will no longer tolerate going forward?

2. What’s one positive change I will begin today that aligns with my desired future?

How would you answer these questions? What are you tolerating that is not serving you? What is one change you can make today that will put you on the path toward your Future Self?

We had several breaks to give us time to visit the vendor hall.

I liked that the hall was intimate, allowing us to spend much more time talking with all the vendors.

• Berkeley Life - Nitric oxide support. These products are legit, and I have proof they work using the saliva test strips that detect nitrates.

• Fit Father/Mother Project - An incredible and supportive community of men and women creating better versions of themselves.

• I Fix Hearts - Dr. Philip Ovadia is a cardiothoracic surgeon who is committed to eliminating heart disease as the #1 killer worldwide. He has identified the best path to vitality through improving metabolic health.

• Rapid Release - A company I’m very familiar with that has cutting-edge vibration technology to help with muscle and fascial release.

• The Patch Method - Vitamins you can wear. Bypass absorption issues altogether by absorbing nutrients directly through the skin. The founder lives in Gilbert, and I look forward to learning more about her and the company.

• Dr. Amie Hornaman, The Thyroid FixerⓇ - I could write multiple newsletters covering the masterclass Dr. Amie delivered on thyroid health.

• Applied Wisdom Health Institute - I was so impressed talking with Dr. Maxwell and Dr. Avelin that I will be utilizing their clinic in Tempe for my primary care.

Before lunch, we split into two groups for back-to-back movement sessions. My first session was a guided vibration/myofascial massage led by Denisha with Rapid Release.

My second session was a guided breathwork session with Michael Roviello. Michael is a veteran and certified instructor of the Wim Hof Method. He is also the founder of the Optimyze wellness centers with four locations in the greater Phoenix area.

Each day, we were gifted with delicious and healthy meals for lunch.

In the afternoon, we were treated to three presentations followed by a Health Experts Q&A Panel.

Dr. Philip Ovadia shared his mantra “meat is medicine,” which was music to my ears. Dr. Ovadia’s dramatic health transformation and pivot from traditional Western medicine practices that are not improving outcomes to metabolic health strategies that work was truly inspiring.

Troy Casey, the Certified Health Nut, is a force of nature. He shared his 9 Pillars of Health:

1. Legacy - Live aligned with your true purpose and impact future generations.

2. Food - Let your food be your medicine. Choose organic, natural, whole foods.

3. Rest - Recovery is essential. Honor your body’s need for sleep and stillness.

4. Movement - Movement is medicine. Pump your lymph and uplift your spirit.

5. Breath - Breath is life. Optimize your breathing to energize and calm your system.

6. Thought - You are the architect of your reality. Choose your thoughts consciously.

7. Relationship - Surround yourself with people and environments that support your thriving.

8. Water - Prioritize pure, high-quality hydration. You are 70% water!

9. Nature - Return to your roots. Nature is the ultimate healer.

Dylan Gemelli is a neuroscience expert and biohacker with over 20 years of experience and 10+ certifications in cellular health, longevity, peptides, and hormone optimization. Yet, in his talk, he shared his powerful framework for obtaining full health alignment through Mind, Body, and God.

Day 1 closed with a truly inspirational talk titled Thriving at 90 by Jim Flaherty. Jim declared that his next ten years will be the best decade of his life, and I believe him.

Day 2: Vitality

Day 2 opened with one of the most powerful sessions of the entire conference. Dr. Jamil Sayegh facilitated an inner transformation and healing workshop of forgiveness using the ancient Hawaiian spiritual practice of ho’oponopono. I experienced multiple breakthroughs and shifts during this sacred experience.

Before lunch, we had another powerful breathwork session called Liquid Breathwork. One of my key action items from this weekend is to establish a daily breathwork practice. Without question, it is one of the easiest and most effective ways to achieve altered states and regulate the nervous system.

In the afternoon, Dr. Amie Hornaman delivered a master class on thyroid health.

According to Dr. Amie, if you have three or more of these symptoms, you should focus on your thyroid. Sadly, many doctors will review lab results and tell you you’re in the “normal range” when your symptoms are anything but normal.

In a future newsletter, I will cover thyroid health in much more detail.

Day 3: Integration

Day 3 opened with a cacao ceremony facilitated by Makenzie Marzluff, founder of Kakao, a non-profit organization committed to supporting cultures that are preserving native strains of cacao and making ceremonial-grade cacao available to the Western world. Her cacao tasted amazing, and I experienced a heart-opening and joyous euphoria that I have not felt in a long time.

After the cacao ceremony, we were open to receive coaching from master transformational coach Natalie Hunter. Natalie addressed all the layers of energetic transformation from heart to soul to mind. She worked with a volunteer on stage and showed us how her brand of coaching leads to real breakthroughs.

Dr. Anthony’s Three Laws of Healthspan

Dr. Anthony delivered his keynote in two parts. He established a philosophical foundation for lifespan and healthspan, and provided us with all the practical wisdom he has learned and used himself and with his clients. He provided us with a 20-page document with his full life force & self-regeneration protocol, and this information is enough to fill countless newsletters. I will share Dr. Anthony’s Three Laws of Healthspan.

Law 1: Flow is life. Stagnation is disease.

In the body, here's what flows: blood, lymph, bile, cerebrospinal fluid, digestion, and the fluid moving in and out of a spinal disc. Everywhere flow stops, disease begins. Stagnant blood clots; stagnant bile forms stones. A disc that is never loaded starves. Inside your cells, energy is electrons in motion--stop the flow, and there is no life. In the mind, a held emotion is a stagnation too. This isn't a metaphor. It's a nervous system stuck in a defense posture.

Law 2: The right dose of stress creates adaptation (eustress).

Too little stress is decay; too much is damage. The dose is everything, and it is your job as the master of your own body to apply the right dose. Nothing that ever made you stronger was comfortable at the time.

Law 3: Repair happens in safety, with ample resources.

No animal heals while it’s being chased. During a stress response, blood shunts to your muscles, immunity stands down, digestion slows, and repair stops. When something is trying to kill you, the correct priority is the next ninety seconds, not the next ten years.

The opposite state is where healing actually happens. When you are relaxed and parasympathetic, blood flows freely to your organs and tissues. Digestion resumes, and you absorb the raw materials repair requires. Growth hormone is released. Your immune system shifts from emergency defense to surveillance and repair. Stem cells become active. Inflammation resolves instead of smoldering. Your mind is calm, and your cells receive the signal that it is safe to invest in the future.

The event concluded with personal reflection and time for us to write down a clear plan going forward, which was reinforced with a final group meditation facilitated by Amber Mikesell and Austin Uhl, founders of Suivera, a non-profit organization committed to helping people break free from spiritual boundaries and be guided through heart-centered practices.

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Final Thoughts

Here was the promise of Breakthrough in the Desert:

Come to this event. You’ll experience the rapid growth that can’t happen in normal life, because normal life never makes the space. For 3 days, you’re inside a focused container, improving your life holistically: your health, your relationships, your time, your purpose. You’ll gain the clarity and support that brings back the energy and inspiration you haven’t felt in years.

You’ll leave with a written 90-day plan in your hand. You’ll experience a real breakthrough on something that’s felt stuck for years. You’ll gain a tribe of 150 humans who love and understand what you’re doing because they’re doing it too.

I have attended over twenty live health conferences/events/retreats over the last five years, and I can say, without hesitation, this intentional and curated event was unlike any other that I have experienced. This event made good on the promise and exceeded my expectations.

In contrast, let me describe the scene at most of the other health conferences. There are many speakers providing education, but they are usually selling something: a book, a course, products, or a program. There’s lots of sitting. The schedule is packed, and I always feel rushed to move on to the next thing. There’s a lot of FOMO because I felt like if I participated in one experience, I was missing out on so many other things. If you bump into one of the speakers, you might get a quick word and a selfie but not much beyond that. I take lots of notes and share the highlights with you in my newsletters, but when I reflect on how the experiences affected me, I question whether I achieved any real transformation. If I’m honest, many of these health events were like concerts. I enjoyed them in the moment and have fond memories and pictures, and met some amazing people and many friends, but I haven’t felt a major impact on my life afterward. There’s nothing wrong with concerts, but I take health and wellness very seriously.

Breakthrough in the Desert was such a refreshing change. This wasn’t just an event, conference, or retreat. This was an intentional, curated, intimate gathering of souls who are committed to improving themselves and helping improve others. Each day was carefully planned, and we had room to breathe, literally. This weekend was not about biohacking, the latest gadget, supplement, or the latest product/program to buy. It was about connecting with people on a deeper level, being willing and open to receive, and going deeper within ourselves to achieve lasting transformation beyond just the physical body.

I will be forever grateful to Dr. Anthony, his team, all the amazing speakers, and the community of brave people who decided to show up for themselves and each other.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Resonance breathing synchronizes your respiratory and cardiovascular rhythms and increases your heart rate variability (parasympathetic state of the nervous system). Inhale for 4 seconds, exhale for 6 seconds. Ten seconds per cycle, six breaths per minute. Practice 5-10 minutes. Note: Any breathing pattern where your exhale is longer than your inhale moves you toward repair.

Looking for your next health event? The Be Wellthy Conference Connection has over 255 events in 33 US states and 24 countries around the world, covering topics such as longevity, psychedelics, functional medicine, women's health, biohacking, and holistic wellness.

Want more conference recaps? Find them all in the Be Wellthy newsletter archive.

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If you’re committed to investing in your health, not just learning, but actually upgrading, you’re in the right place.

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In today’s newsletter:

• The evolution of web search in the AI era

• Tips for writing effective AI prompts

• Top 10 real-world AI examples

• A daily habit with a prompt to improve your results

Let’s take a trip down memory lane back to the late 1990’s when many people’s first experience with internet service was AOL. Once you finally got online, how did you find anything? Do any of these search engines ring a bell?

Then Google came along.

Larry Page and Sergey Brin originally called their search project BackRub because it analyzed the “backlinks” pointing to websites. As the story goes, the founders thought of the mathematical term googol, which is the name for the number 1 followed by 100 zeroes. Someone misspelled googol as google in the web domain search, and google.com was available and registered in 1997.

For about 28 years, we’ve been searching for information in roughly the same way: type a few keywords into a box, scan a page of links, open several tabs, and attempt to piece together an answer.

📝 Fun Fact: We came surprisingly close to saying, “Just BackRub it.”

Using Google beats paging through the Encyclopedia Britannica, and for looking up world facts, trivia, and resources, it’s been a great tool. But Google is primarily designed to help you find information, not help you understand the information, apply it to your situation, or decide what to do next.

Where Google Falls Short

I use a database query language called Structured Query Language (SQL) in my consulting work. When I got stuck, I would search Google for the problem. That usually led me into a collection of technical forums where people had asked vaguely similar questions. I would read through several answers, compare their situations with mine, and attempt to adapt someone else’s solution to my problem.

Not ideal.

Health information presents another limitation.

I stopped using Google many years ago for health information because it was giving me all the mainstream, “approved” information and steering me away from “alternative health topics.” If you don’t think the mainstream health narratives are dubious at best, perhaps you were not paying close attention during the era of Everyone’s Favorite Virus™️.

From Searching to Conversing

I rarely use Google anymore because AI tools are much more powerful for many of the things I’m trying to accomplish.

If you haven’t started using AI yet, I’m going to provide another gentle nudge. ChatGPT and Claude are two of the best ones to get started with. You don’t even have to type; you can talk to it like a person. You can open a free account, but remember: when a service is free, YOU are the product. If you want to get serious about using AI to greatly increase your productivity, the standard individual upgrades—ChatGPT Plus and Claude Pro—currently cost USD $20 per month. For me, the productivity gained is easily worth the cost.

💻 Pro Tip: Whatever tool you use, review its privacy and data settings before entering sensitive personal, health, or business information.

If you’re new or already familiar with AI, let’s talk about where the magic happens:

prompts

Prompting 101: Asking A Better Question

I’ve heard people complain that they ask AI questions and get terrible or unhelpful answers. With AI, as with any other computer systems and software, the output is only as good as the input. Many people using AI are starting with the same inquiries they typed into Google. Here is an example.

You could refer to my previous newsletter where I shared all my best free sleep tips. But I digress.

A simple prompt will give you generic results: avoid caffeine, reduce screen time, keep a schedule, etc.

Let’s enhance this prompt a bit.

This prompt is better because it asks for natural sleep support, practical habits, explanations, and a usable structure.

Now let’s go to an advanced-level prompt.

This is the strongest version because it gives the AI:

• A role: wellness educator

• A goal: improve sleep naturally

• Context: tired on waking, difficulty winding down

• Specific topics: light, caffeine, screens, meals, stress, bedroom

• Format: 14-day plan

• Tone: encouraging and realistic

• Safety boundary: non-medical; consult a professional when needed

Notice how the strongest prompt reads less like a search query and more like a conversation.

A Google search asks, “Where can I find information about this?” A strong AI prompt asks, “Given my goal, circumstances, and preferences, can you help me turn this information into a useful next step?”

That doesn’t mean AI is an all-knowing, uncensored oracle. AI can repeat conventional assumptions, overlook alternative perspectives, misunderstand a question, and confidently make mistakes.

But when used correctly, AI can help you explore multiple viewpoints, organize research, compare ideas, identify questions you haven’t considered, and turn large swaths of information into something useful.

We’ve come a long way from AOL CDs, dial-up modems, and asking Jeeves.

The people who benefit most from AI won’t necessarily be the most technical. They’ll be the ones who learn to communicate clearly, think critically, and ask better questions. So go ahead and talk to AI like a person. Just remember: Much like a person, it gives better answers when you ask better questions.

So, what’s one question you could upgrade today?

Top 10 “AI Can Do That?” Real-World Examples

1. Find active discount codes before you check out.

2. Compare products before you buy and alert you to price drops.

3. Summarize long articles, PDFs, and YouTube videos.

4. Help write a customer complaint or a glowing review.

5. Organize files in Google Drive, Dropbox, or on your computer.

6. Plan meals from what’s already in your fridge/pantry. Just take a picture.

7. Answer customer phone calls. Call this number for a demo: (619) 941-0375.

8. Organize your email inbox and unsubscribe from pesky newsletters (as long as you keep mine 😊)

9. Create a professional presentation from your notes or various documents.

10. Build a website from messy information or multiple sources.

By the way, the Be Wellthy Conference Connection is now 95% automated by Claude. The directory has over 230 events in 31 US states and 26 countries around the world, covering topics such as longevity, psychedelics, functional medicine, women's health, biohacking, and holistic wellness. I have a scheduled task that runs nightly to find events, and it lists them on a private website for me to review and approve or decline. I can then have it process the backlog, add the listings, and I perform a quick QC.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Let AI help you write better prompts. Use this one to help you write prompts that will give you much better results. By the way, this prompt uses a technique known as “reverse prompting.” When you tell the AI to ask you questions, it’s going to help you refine your request even more.

Be Wellthy Club Member exclusives for this newsletter:

• Audio commentary

• My list of the top AI models by purpose

• Prompt pack for the top 10 real-world examples to copy/paste into your AI tool of choice

👉 Join the Be Wellthy Club ($7/month or $70/year) for full access to 300+ past issues in the archive, bonus content, exclusive audio, a private podcast RSS feed, and a private Facebook group.

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If you’re committed to investing in your health — not just learning, but actually upgrading — you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

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Sunlight, robots, biohacking quizzes, and one very educational trip to Mexico. This is the July recap of Be Wellthy.

I started July with a spotlight on sunscreen and shared a reasonable approach to enjoying the great outdoors this summer without worry.

The following week, I gave you a front-row seat to the Amplify AI Summit. This was a pivotal event for me that helped me understand the current state of AI and how I can use AI agents to help with my business and personal life.

The following week, we had another edition of the Be Wellthy Biohacking Quiz with some amazing raffle prizes.

This week, I shared my experience visiting Mexico, touring the Vital Health Global facilities, and enjoying the amazing culture.

That’s a wrap on July. I’ll see you in August.

What I’m watching

I know Joe Rogan is not everyone’s cup of tea, but I enjoy when he invites guests with deep knowledge about fascinating topics. His conversation with author and researcher Timothy Alberino is a 2.5-hour ride through the weird aspects of human history: the Kandahar giant story, ancient accounts of giants, Sardinian and Peruvian megaliths, elongated skulls, the Younger Dryas cataclysm, Atlantis, the Book of Enoch, the Nephilim, and the idea that ancient people may have known more than we give them credit for. Alberino’s main point is that the same strange patterns show up across cultures: floods, giants, gods or “watchers” coming down, advanced knowledge being handed over, and then some kind of collapse. Alberino connected the dots through a biblical, ancient-civilization, UFO-adjacent lens. He admits that his conclusions are speculative, but at least he’s asking the questions. I find these topics fascinating, and if there’s one thing I’m sure of, the “official narrative” of history has a lot of gaps and outright falsehoods.

What I’m reading

Ben Azadi delivered an informative and entertaining talk at the Beyond Conference. He also announced his new book: Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones, & Burn Fat. This practical guide is for people frustrated by stalled weight loss, low energy, hormone issues, and “eat less, exercise more” advice that does not address the root problem. His core argument is that most people are metabolically unhealthy because of processed food, constant snacking, inflammation, insulin resistance, poor sleep, and hormone disruption. The solution is not just another diet but a reset of how the body uses fuel. The book lays out a customizable plan using keto fasting, smarter food swaps, sleep, exercise, mindset shifts, and biohacks to help restore metabolic flexibility. I am planning to take action on what I’m learning in this book, and I’ll report back in a future newsletter.

What I’m listening to

Fans of the band The Killers may not even recognize the lead singer, Brandon Flowers, on this new track, Plans. This is the first single from Brandon’s upcoming solo album Thrasher, coming out next month. I wouldn’t call myself a country music fan, but I think he did the genre justice on this one.

The people you share this newsletter with say a lot about who you are. Send it to someone worth investing in.

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If you’re committed to investing in your health, not just learning, but actually upgrading, you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

Subscribe now

In today’s newsletter:

• My experience visiting Vital Health Global Headquarters in Hermosillo, Mexico

• Winners of the Biohacking Quiz #6 raffle announced

• A daily habit using a convenient tool to learn personalized insights about your health

I’m going to open with a question this week. What comes to your mind when I say the word Mexico? If you have visited Mexico, I’m sure your answer is different from someone who’s never been.

When I explain that Vital Health Global is based in Mexico, I have gotten some questioning looks from people. I suppose you cannot blame them if the only thing they know about Mexico is what they hear on the news or from movies like Scarface or TV shows like Narcos, Breaking Bad, Ozark, etc. I had only been to Mexico once, and I had never driven over the border, so this was a new experience for me.

The trip from Phoenix is relatively straightforward. I-10 East through Tucson and then I-19 South to cross the border in Nogales, and another 3.5 hours to Hermosillo in Sonora, Mexico.

Crossing the border into Mexico was an easy experience. Driving in Mexico was quite different from driving in the US. From speed limits in km/hr to faded road markings to signs in Spanish and prices in pesos to vendors in the middle of the street selling produce, baked goods, and even parrots in cages, my business partners and I knew we weren’t in Kansas anymore. Nevertheless, the landscape reminded me very much of the southwestern US.

Our first stop was the reason for the trip—to visit the Vital Health Global headquarters.

Vital Health Global Headquarters

Vital Health Global is an international health and wellness company founded in Hermosillo, Mexico, in 2022. The company develops science-based nutritional products designed to support holistic wellness while giving people an opportunity to create greater freedom and lasting impact. Now operating across multiple international markets, the company is building a global community centered on health, purpose, collaboration, and legacy.

We were welcomed with open arms, and everyone was extremely nice and helpful.

In addition to visiting the corporate office, we were granted a tour of the Laboratorio, the manufacturing facility.

A Tour of the Laboratorio (Manufacturing facility)

This was my first time visiting a supplement manufacturing facility, and I was enthralled by the full experience, which started with a thorough handwashing and suiting up to prevent contamination. This manufacturing facility is GMP-certified and FDA-inspected.

Unfortunately, we were not allowed to take pictures once we were in the manufacturing area. I provide a full rundown in the audio, and this short video from the founders gives you a peek at what I saw firsthand.

I was beyond impressed with the quality control, manufacturing logistics, and production capability for such a relatively small facility. The amount of testing that occurs at each step to ensure the highest quality and purity gave me even more confidence in Vital Health’s nutrition.

After the incredible experience touring the manufacturing facility, we visited the retail store in Mexico to see the finished products.

For an unedited take of my trip, subscribe to listen to the audio.

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Comida y Bebida (Food & Drink)

The food in Mexico is fantastic, but I had to wrap my mind around the initial sticker shock. As of this writing, 1 peso is worth a little over a nickel. 70 pesos is $4, so I used that rule of thumb and realized the prices were actually very reasonable. If you visit Hermosillo, I would highly recommend going to Palominos.

Before leaving Hermosillo, we made one last stop at RB Coffee, a cafe owned by Dr. Tony Rodriguez (Vital Health Global founder) and his wife.

I had many highlights from the trip, but what moved me the most was the heart, work ethic, and genuine caring of the Mexican people. Despite the borders, geography, and language, we are still the same souls on a mission to help people heal themselves.

Congratulations to the Biohacking Quiz #6 raffle winners 🎉 🎁

Scott S.

Steve H.

Thank you to all the participants. We had a total of 18 raffle entries.

Biohacking Quiz #6 Answers

1. D

2. C

3. E

4. B

5. E

6. A

7. B

8. C

9. D

10. C

11. B

12. A

13. D

14. D

15. E

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Improving your health starts with measuring where you are. Vital Health Global just released a revolutionary face-scanning app that uses your camera phone to provide 300+ health biomarkers for wellness. No needles. No lab work. The technology is backed by 33 peer-reviewed studies and rPPG technology that is FDA-cleared in commercial devices. In 60 seconds, you will learn what your body is telling you and be empowered to take meaningful action.

Learn more about the face scanner and download the free app here.

Be Wellthy Club Member exclusives for this newsletter:

• Audio commentary

• A sneak peek at my big bet on AI

👉 Join the Be Wellthy Club ($7/month or $70/year) for full access to 300+ past issues in the archive, bonus content, exclusive audio, a private podcast RSS feed, and a private Facebook group.

Subscribe now

Read more

If you’re committed to investing in your health, not just learning, but actually upgrading, you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

Subscribe now

In today’s newsletter:

• A 15-question quiz with a chance to win a raffle prize or a complimentary Club Membership

• Early access to a revolutionary face scanning tool using your smartphone

• A daily habit to evaluate thoughts vs. feelings to empower your choices

Programming Note: All content in today’s newsletter (including audio) is open to ALL subscribers.

It’s time for another edition of the fan-favorite Be Wellthy Biohacking Quiz, with an exciting twist! First, today’s newsletter is unlocked for everyone, including the audio. Second, I am offering TWO raffle prizes for participants in the quiz. Here are the rules:

• The raffle is open to all subscribers.

• I will accept one answer submission per subscriber via email.

• The number of raffle entries you receive will be based on your performance:

  • 1-3 correct answers: 1 raffle entry

  • 4-7 correct answers: 2 raffle entries

  • 8-10 correct answers: 3 raffle entries

  • 11-14 correct answers: 4 raffle entries + one month complimentary membership to the Be Wellthy Club

  • 15 correct answers: 5 raffle entries + three months complimentary membership to the Be Wellthy Club

• Club Members get double entries as a bonus and will have complimentary memberships added to their subscriptions.

• The submission deadline is Saturday, July 25, 2026.

• Winners will be announced in the July 27th newsletter.

What’s the prize, you ask? Here’s an example of the prize package from the last quiz giveaway. There will definitely be some Vital Health products and other goodies.

I compiled the questions from newsletters over the last six months and linked to the relevant newsletter for each question, where you will find the answer. Good luck!

Be Wellthy Biohacking Quiz #6

1. Which of the following was NOT shown to be negatively impacted by watching short-form videos? (The Cognitive Cost of “Just One More Video”)

   A. Attention

   B. Resisting impulses

   C. Language processing

   D. Physical endurance

   E. Memory

2. Each extra pound of weight adds this many pounds of force to your knees. (The Experiences You’re Losing Without Noticing)

   A. 1 pound

   B. 2 pounds

   C. 4 pounds

   D. 10 pounds

   E. 12 pounds

3. Each of these is a disempowering word to avoid EXCEPT: (Don’t Say You Want to Lose Weight, Say This Instead)

   A. Can’t

   B. Need

   C. Bad

   D. Try

   E. Hope

4. Which emotion is NOT part of the B.L.A.S.T.E.D. framework to determine whether you are truly hungry? (One Question That Can Save You Hundreds of Calories a Day)

   A. Angry

   B. Timid

   C. Stressed

   D. Bored

   E. Lonely

5. Which of these is NOT a driver of fatty liver disease? (I Had Fatty Liver. Here’s What Changed.)

   A. Excess refined carbohydrates and fructose

   B. Insulin resistance

   C. Chronic inflammation

   D. Visceral fat

   E. Consuming too much protein

6. Which ingredient in V-Neurokafe is linked to improved mental performance and attention? (Clarity in a Cup)

   A. Panax Ginseng

   B. Inulin

   C. Fulvic acid

   D. Bacillus Coagulans

   E. Reishi mushroom

7. All of these are principles from the Foundations of Success series EXCEPT: (The Foundations of Success Part 5: Master the Basics)

   A. Who do you listen to?

   B. The Goal-Setting Framework

   C. The Teachability Index

   D. The Training Balance Scale

   E. The Four Magic Steps of Learning

8. According to Club Member Dr. Scott S., women who are trying to conceive should consume all the following EXCEPT: (Be Healthy Utah 2026 Recap)

   A. Pastured eggs

   B. Cold water fish

   C. Stevia

   D. Dates

   E. Clean, structured water

9. What percentage of Americans say money is a significant source of stress? (Before You Buy Anything, Ask These 5 Questions)

   A. 22%

   B. 34%

   C. 55%

   D. 72%

   E. 79%

10. A study showed that drinking two 8-oz glasses of cold water increased metabolic rate by what percentage for 90 minutes? (The Hidden Reason You’re Still Dehydrated Even When You Drink Enough Water)

    A. 10%

    B. 20%

    C. 30%

    D. 40%

    E. 50%

11. All of these foods are recommended for brain health by Jim Kwik EXCEPT: (A Preview of the Beyond Conference)

    A. Avocado

    B. Oatmeal

    C. Walnuts

    D. Dark chocolate

    E. Blueberries

12. All of these cooking methods minimize advanced glycation end products (AGEs) EXCEPT: (The 7 New Rules for Radical Longevity)

    A. Air frying

    B. Stewing

    C. Simmering

    D. Braising

    E. Poaching

13. A study found that people who wrote down their goals increased their likelihood of achieving them by: (The Simple Secret to Achieving Your Goals is in Your Hands)

    A. 11%

    B. 21%

    C. 36%

    D. 42%

    E. 51%

14. People who are sociable, energetic, spontaneous, and fun-loving are primarily categorized by which color personality type? (Stop Talking to Everyone the Same Way)

    A. Yellow

    B. Red

    C. Green

    D. Blue

    E. There is no color that describes these characteristics.

15. Which of these is NOT a best practice for smart sunlight exposure? (The Great Sunscreen Paradox)

    A. Don’t burn.

    B. Use a mineral-based sunscreen when appropriate.

    C. Build tolerance gradually.

    D. Minimize consumption of omega-6 seed oils.

    E. Avoid sun exposure at all times of the day.

If you want to keep the fun going, here are the previous five biohacking quizzes (unlocked for all subscribers).

Be Wellthy Biohacking Quiz #1

Be Wellthy Biohacking Quiz #2

Be Wellthy Biohacking Quiz #3

Be Wellthy Biohacking Quiz #4

Be Wellthy Biohacking Quiz #5

Do you know someone who might want to participate in this quiz? Share this newsletter and let’s get them signed up.

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The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Pay attention to your thoughts vs. feelings. A feeling originates in your solar plexus (gut). That’s your intuition and your truth. Thoughts are beliefs (yours or someone else’s) that may or may not be true. Intuition is usually quieter than fear. When you catch the voice in your head speaking a thought, pause and decide whether it’s true. If it isn’t, say “cancel cancel” and replace the thought with a believable statement that is true. Here are some examples:

Thought: “I always mess things up.”
Pause: Is “always” accurate?
Cancel, cancel.
Replacement: “I made a mistake. I can correct what I can and learn from it.”

Thought: “I have no idea what I’m doing. I’m going to fail.”
Pause: Is that completely true?
Cancel, cancel.
Replacement: “I don’t know everything yet, but I can learn the next step.”

Thought: “I look terrible today.”
Pause: Is that a fact, or a harsh judgment?
Cancel, cancel.
Replacement: “I may not feel my best today, but my appearance does not determine my worth.”

Thought: “I’ve already blown it, so there’s no point continuing.”
Pause: Does one imperfect day erase all future choices?
Cancel, cancel.
Replacement: “One choice took me off track. My next choice can move me forward.”

Thought: “They don’t respect me.”
Pause: Is that what they said, or is that the meaning I assigned to it?
Cancel, cancel.
Replacement: “I can consider the feedback without making it mean something about my value.”

Want early access to a new wellness scan? 📲

I’m excited to share something new that was just released this weekend.

I now have access to cutting-edge facial-scanning technology that uses your phone camera to provide wellness insights in about 60 seconds.

No wearable.

No needle.

No lab appointment.

The scan examines a wide range of wellness indicators and can provide insights into stress response, circulation, heart rate, HRV, respiration, and other body signals.

To be clear, this is not a diagnosis or a replacement for medical care. It is a wellness technology designed to help you better understand what may be going on in your body and where you may want to pay closer attention.

I’m putting together a small early-access group of 15 people to test it with me and provide honest feedback on the experience.

If you’ve ever wished you had an easier way to check in with your body, this could be a really interesting tool to try.

As part of this early group, you’ll be able to:

• Experience the facial scan from your phone

• Review your wellness insights

• See what the technology shows you

• Share honest feedback about the process and what you notice

📆 Early access is available until July 31st.

If you’d like to be one of the early testers, just reply “SCAN” to this email, and I’ll send you the access link with a few quick instructions.

If you prefer to check it out now, you can also start at this link.

I’m especially interested in hearing what feels helpful, what questions come up, and what you notice from the experience.

I believe tools like this can help people become more aware of what’s happening in their body, and I’m excited to see how this develops.

If you’re curious, reply “SCAN,” and I’ll send you the details.

👉 Join the Be Wellthy Club ($7/month or $70/year) for full access to 300+ past issues in the archive, bonus content, exclusive audio, a private podcast RSS feed, and a private Facebook group.

Subscribe now

If you’re committed to investing in your health, not just learning, but actually upgrading, you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

Subscribe now

In today’s newsletter:

• My key takeaways from the Amplify AI Summit

• Simple frameworks for understanding the capabilities of AI tools

• Success principles from Dean Graziosi

Last week, I attended Amplify, a three-day summit in Chandler, Arizona. Dean Graziosi, a partner of Tony Robbins, sponsored this event.

The event took place at the beautiful Wild Horse Pass Sheraton Resort.

The event hosted around 500 people who are enrolled in Dean and Tony’s AI Mastery or coaching programs.

I was fortunate to attend as a guest courtesy of Club Member Veronica C, and I am grateful to her for this opportunity.

Dean has also partnered with Igor Pogany, a genius AI trainer with a knack for making the complex topic of AI comprehensible.

Igor shared his frameworks for understanding AI, starting with the three levels of AI use:

AI Explorer - Using AI for answers and one-off help with your input.

AI Navigator - AI is your daily work partner providing consistent outputs from saved context.

AI Architect - AI is working for you through connected systems that run on triggers.

Igor also shared the Amplify 5-Step Framework for building with AI.

After laying the foundation, Igor conducted several demos to illustrate how to proceed through the steps.

Several speakers covered marketing and social media. Online marketer Billy Gene delivered an entertaining and engaging presentation on the power of AI in sales.

To prove a point, Billy created an offer to sell “nothing.” Would you believe he received 523 sales and made $5,203.85 from this offer??

Billy’s point is that if his techniques worked to sell “nothing,” then we can use the techniques to sell something.

Conversation AI is connected to a phone number that customers can text and get instant responses from an AI you’ve trained on your business. The AI Interactive Funnel is a tool for capturing lead information, responding accordingly, and following up with prospects who didn’t buy. Voice AI takes the conversation a step forward with an AI agent that answers the phone and responds to customers in real time based on your requirements. The Corporate Sales Agent is an AI tool that generates sales through emails. Finally, the AI Daily Post Agent creates and posts social media content. Billy uses ChatGPT and Go High Level to pull it all together.

While we spent a significant amount of time covering AI, the presenters did not want us to leave out the human element. Dean provided some personal development training based on his 30 years of experience helping people succeed.

Dean Graziosi’s 7 Principles of Success

1. Audit your inner circle.

The people around you have a significant impact on your life. Be careful about who you select for your inner circle and who you spend time with.

Proximity is power…who you spend time with is who you become. —Tony Robbins

2. Solve bigger problems.

Dean said that the most successful person in any room is the person who has solved the biggest problem. Most people aren’t thinking big enough. Now more than ever, we all can raise our value in the marketplace.

3. Who’s steering your ship?

This principle is similar to one I wrote about previously: Who do you listen to? Are you in control, or are you letting other opinions drive your direction?

4. Be Bold.

Sometimes to have a breakthrough, you need to break something. Courage is not moving forward in the absence of fear; courage is moving forward despite the fear. Figure out what takes away your confidence and do less of it. Figure out what gives you confidence and do more of it.

5. “I will persist until I succeed.”

Many people don’t start. Others start and then give up too soon. Success often comes just on the other side of extreme resistance and challenges. Successful people are the ones who never quit and overcome those challenges.

6. Commitment over convenience.

Many people operate based on how they feel. If they don’t feel like moving or working on a project, they don’t. Making a commitment to yourself and honoring it will fuel your motivation and keep you taking action, even when you don’t feel like it.

7. Who vs. How.

This last principle reminded me of the Training Balance Scale. I’m guilty of fixating on how I’m going to accomplish something and forgetting that someone has probably already done it. After this seminar, AI will be the primary WHO that I consult.

The concluding talk was by Trent Shelton, a motivational speaker who shared powerful stories and helped us imagine how we can stay consistent and become better versions of ourselves as we strive to fulfill our visions.

Trent shared his ENOUGH framework, which gave us some guiding principles.

My big takeaway from this event is to stop playing small and dabbling with AI and get serious about learning how I can partner with AI to save time and improve my personal and professional life.

Club Member Spotlight 🔦

I want to share an example of someone who is following his dreams and taking action. My longtime friend and Club Member Steve H. just launched his website for SPRK LIFE, a lifestyle and apparel brand that encourages you to pursue what lights you up. He will be releasing themed collections monthly, and I already ordered a t-shirt from this month’s theme: Resistance means GO. Check out his website, and if his vision speaks to you, consider supporting him.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Here is a prompt you can copy and paste into your favorite AI tool to generate your own daily habits based upon your health goals.

Task

Generate a personalized set of daily habit suggestions that improve both mental mindset and physical health, organized into a simple, actionable daily routine.

Context

The user is a busy adult looking to make meaningful lifestyle improvements without overhauling their entire schedule. They want habits that are realistic, evidence-based, and easy to sustain long-term. Assume they have a moderate fitness level, a standard work week, and about 30 to 60 minutes per day available for new habits. Assume no known medical conditions or physical limitations unless stated otherwise.

Input

{current_biggest_challenge} - The one area the user most wants to improve, such as energy, focus, sleep, stress, or fitness.

{preferred_time_of_day} - When the user prefers to build habits, such as morning, midday, or evening.

If any essential input is missing, ask for it before creating the final output.

Process

Review the user’s challenge area and preferred time of day to anchor recommendations meaningfully.

Identify five to seven habits that directly address mindset and health based on behavioral science and wellness research.

Extract the core benefit of each habit so the user understands why it matters.

Synthesize the habits into a logical daily flow that respects the user’s preferred time window.

Recommend a starter version of each habit for the first two weeks to reduce friction and build momentum.

Generate a brief motivation note that connects the habits to long-term wellbeing.

Output Format

A clean, numbered list of five to seven daily habits.

Each habit includes a name, a one-sentence why it works explanation, and a beginner-friendly starter version.

Followed by a short daily schedule overview showing how habits fit together.

Ends with a two to three sentence motivational closing note.

Total length should be easy to read in under three minutes.

Quality Bar

Every habit must be backed by credible research in psychology, neuroscience, or sports science.

Suggestions must be actionable on day one with no equipment or memberships required.

Language must be warm, encouraging, and free of jargon.

The routine must feel achievable, not overwhelming.

Constraints

Do not recommend supplements, medications, or any medical interventions.

Do not include habits requiring more than 15 minutes each in their starter form.

Avoid generic advice such as drink more water or get more sleep unless given a specific, novel implementation angle.

Keep the total habit count between five and seven to prevent overwhelm.

Be Wellthy Club Member exclusives for this newsletter:

• Audio commentary

• A free AI tool for improving prompts

• The AI stack Dean’s team uses for his online content

• Dean’s goal accelerator worksheet that helps clarify your goals and take the next steps

• Access to all pictures that I took at the event

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In today’s newsletter:

• A study of 470,000 people found that sunscreen use was associated with higher rates of skin cancer. Here’s what it was actually measuring.

• The Swedish study that found avoiding the sun carries a smoking-level mortality risk

• Why the best evidence on sunscreen and melanoma contradicts the most-cited evidence

• A reasonable sun-safe protocol for this summer

Summer is in full swing in the northern hemisphere, and it’s the perfect time to address the topic of sun exposure, skin cancer, and where sunscreen fits into the equation.

Recently, I started seeing references to a study of 470,000+ people that found that sunscreen users had dramatically higher rates of melanoma, basal cell carcinoma, and squamous cell carcinoma, even after controlling for age, skin type, and sunburn history.

Cue two reactions: “I knew sunscreen was a scam,” or “That can’t be right, everyone knows sunscreen prevents cancer.” As with many controversial topics, the science is not settled, and the takeaways are nuanced. I went down the rabbit hole on this one for my own edification, and I’d like to share what I found.

The study everyone’s citing wasn’t about sunscreen

The paper in question is a 2023 UK Biobank analysis by Jeremian et al., published in Cancer Epidemiology, Biomarkers & Prevention. Here’s the thing almost nobody reporting on it mentions: this study was not designed to test whether sunscreen causes cancer.

The purpose of the study was to find genetic markers (specifically SNPs in DNA repair genes) that predict skin cancer risk. Sunscreen use was just one of eleven demographic/behavioral variables tossed into the model alongside skin color, tanning ability, and sunlamp use.

Sunscreen wasn’t the hypothesis. It was a control variable that generated a weird, unexpected result buried in a paper mostly about genetics. That actually makes the finding more credible (nobody was fishing for this headline), but it also means the study was never built to isolate sunscreen’s real effect.

The number everyone’s quoting

The viral stat of 292% higher melanoma risk in sunscreen users is real and derives from the paper’s own tables. Frequent sunscreen use was associated with elevated risk across all four cancer types studied.

Here's what bugged me: the study’s own authors found this same result and explained it away in two sentences. They attributed this finding to more overall sun exposure, inconsistent reapplication, or people using more sunscreen after a diagnosis, without testing any of those explanations, and then wrote their conclusion as if “use more sunscreen” were still the obvious takeaway. You don’t get to find a huge, four-for-four paradox and wave it off. Either you don’t know what it means yet, or you’re protecting a conclusion you already had.

So does sunscreen cause cancer?

Almost certainly not directly. Here are a few reasons that stand out:

• “Sunscreen” isn’t one thing. This is a category error. The study lumped every kind of sunscreen, chemical UV-absorbing formulas and mineral/physical zinc-based ones, into a single category. A 2007 letter in Free Radical Biology and Medicine found detectable aluminum in every sunscreen product tested, including ones that didn’t list it as an ingredient. Aluminum is a known pro-oxidant. If a meaningful chunk of the “sunscreen” category is quietly loading people up with a pro-oxidant compound, you’d expect exactly this kind of paradoxical signal, having nothing to do with sun protection itself.

• Reverse causation is a real possibility, and the authors admitted it without testing it. People more prone to sun damage (or already diagnosed with cancer) tend to use more sunscreen. That’s cancer risk driving sunscreen use, not the other way around.

• The broader melanoma literature is genuinely split by evidence quality, not just noisy. A 2018 systematic review and meta-analysis pooling 29 studies and 300,000+ participants found no significant association between sunscreen use and reduced melanoma risk, but that pool is mostly observational. A randomized trial in Australia found daily sunscreen use cut melanoma rates roughly in half compared to discretionary use, with an even stronger reduction in invasive melanoma (though the result was on the edge of statistical significance (p=0.051). Sunscreen’s case is much cleaner for squamous cell carcinoma. For melanoma, the type of evidence you trust actually changes the answer, which is uncomfortable given it is the most dangerous form.

It’s worth noting that sunscreen does help with skin aging. In a 4.5-year randomized trial, daily sunscreen users had 24% less visible skin aging compared to discretionary users.

None of these studies provide a clear picture of sunscreen use. It means we don’t fully know, and anyone selling certainty in either direction is overselling.

The blind spot both sides are missing

Skin cancer is not the only outcome that matters. A 20-year Swedish cohort study of nearly 30,000 women (the Melanoma in Southern Sweden cohort) found that women who avoided sun exposure had a shorter life expectancy than women with the highest sun exposure, driven by higher cardiovascular and non-cancer mortality. The researchers’ own comparison is shocking:

Nonsmokers who avoided the sun had a life expectancy on par with smokers who got the most sun.

Let that sit for a second. Sun avoidance showed up as a mortality risk factor on the same order as smoking.

Sunlight also drives circadian regulation and vitamin D synthesis, and time spent outdoors tends to accompany movement and better sleep. Optimizing one number (skin cancer risk) while ignoring everything else the sun does to your body is the same mistake I keep seeing across health in general. We want to know what actually helps you live longer and better, not what moves a single metric in isolation.

Know someone who loves the sun or avoids it at all costs? Share this newsletter with them.

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Tips for a Safe and Sunny Summer

This is not medical advice. This is where I landed after my research.

1. Get outside early and often—for circadian rhythm, not a tan.

2. Build tolerance gradually. Your skin has its own endogenous protection system (melanin production) that ramps up with gradual, repeated exposure. Skipping the sun all spring and then going hard on the first hot beach day of summer is how people burn. Obviously, darker-skinned people have more built-in protection than people with lighter skin.

3. The only rule that actually matters: don’t burn. A burn is the thing that’s clearly and consistently linked to skin cancer risk across the literature.

4. When you do need protection, reach for mineral (zinc oxide or titanium dioxide) over chemical formulas. These are the two sunscreen active ingredients the FDA still considers to have sufficient safety data.

5. Minimize consumption of problematic omega-6 seed oils, e.g., canola, corn, cottonseed, soybean, sunflower, grape-seed, rice bran, and safflower. Omega-6 fats are more chemically fragile than saturated fats. When stored in skin tissue and exposed to heat, UV light, and oxidative stress, they oxidize more readily. Biohacker Matt Blackburn has suggested that a diet rich in vitamin E, along with supplementation to address any deficiency, is key, as vitamin E is the strongest lipid antioxidant.

6. Watch out for water, snow, altitude, and equator-adjacent UV where you may not have the “hot” feeling that cues you to protect yourself. 

7. Hats, shade, and light clothing are underrated technology. A wide-brim hat is one of the simplest, lowest-downside interventions available. It doesn’t interfere with vitamin D production the way full-body sunscreen might, and it doesn’t carry any of the open questions about topical absorption.

8. Biohack your UV exposure. Consider tech like SpotMyUV patches that change color based on UV exposure or the The 90™️ Gem, a necklace that pairs with an app to provide customized guidance.

9. Get suspicious moles checked, regardless of what you believe about sunscreen. Early, localized melanoma has a very high survival rate. Late-caught melanoma is a completely different game.

Bottom Line

A study gets run for one reason, spits out a surprising result nobody was looking for, gets waved away quickly, then goes viral stripped of context. The useful version of this story isn’t “sunscreen causes cancer” or “it’s all settled science.” It’s that sunscreen isn’t a single product, melanoma research is messier than public health messaging admits, and sun avoidance carries real costs of its own. Don’t fear the sun. Respect it, and treat any single-number verdict, in either direction, with some suspicion.

Go outside today. Just don’t get crispy about it.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Here are two phone apps that are useful for tracking daily sun exposure based on your location to maximize vitamin D synthesis and avoid sunburns.

dminder

uvlens

Be Wellthy Club Member exclusives for this newsletter:

• Audio commentary

• Additional resources for a deeper dive into sun exposure, including a book recommendation

• My recommended brands for clean sunscreen and my go-to product after prolonged sun exposure to moisturize and revitalize your skin

• Tips for choosing the best SPF for your circumstances

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The summer is in full swing in Arizona. It’s a good thing I’ve had plenty of sauna sessions to get heat-adapted to 100+ degree F temperatures. 🥵 🏜️

I hope the month went well for you. Let’s take one last look back at June.

I started June with a recap of the Beyond Conference, and Club Members received an exclusive behind-the-scenes deep dive.

The following week, I shared a framework for longevity, along with many lifestyle tips to support a long, healthy life.

The following week, I shared a simple trick to increase the probability of achieving your goals and the cognitive benefits of writing by hand.

Last week, I shared the four-color personality framework to help improve your communication and relationships.

Yesterday, I stressed the importance of feeling good every day and shared a list of techniques to help you change your emotional state.

That’s a wrap on June. I hope everyone enjoys the July 4th holiday, and I’ll see you in July!

What I’m watching

David Bayer is an author, speaker, and performance coach. I had the great fortune of meeting him at the Beyond Conference. In this video, David provides an excellent summary of a remarkable book called The Game of Life and How to Play It by Florence Scovel Shin. When you think of life as a game with rules that you set, your mind opens to the possibilities.

What I’m reading

The Book on Mind Management by Dennis R. Deaton argues that the quality of their thinking largely shapes the quality of a person’s life. Deaton presents the mind as the starting point for behavior, emotion, achievement, and personal change, teaching that people can learn to observe, direct, and discipline their thoughts rather than live as victims of habit, circumstance, or emotion. The book goes beyond simple positive thinking by emphasizing “thinking about one’s thinking.” Once we become aware of mental patterns, we can choose empowering beliefs, create clear internal pictures of desired outcomes, and use our will to align actions with those outcomes. Have you noticed a theme lately that I have been focusing on my mindset? Remember the training balance scale.

What I’m listening to

Sometimes I prefer to listen to something low-key instead of music or voice. This audio is perfect to have on in the background while you are concentrating or relaxing. I have found that it helps me focus and get into a flow state.

The people you share this newsletter with say a lot about who you are. Send it to someone worth investing in.

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If you’re committed to investing in your health — not just learning, but actually upgrading — you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

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In today’s newsletter:

• The most effective strategy to use every day to achieve success in your life

• A big list of techniques to use daily

You know those videos that take 45 minutes to finally reveal the miracle cure to fix your tinnitus, shed those extra pounds, fix your hormones, increase energy and focus, etc.? Or the articles that make you scroll all the way to the bottom and then sign in to get the secret? Maybe that’s great marketing and maybe it works, but I find it annoying. I’m not here to waste your time, so here is the secret up front.

Your #1 goal every day is to feel good right now, no matter the situation.

I am not saying you should be a Pollyanna and never feel any negative emotions. They do serve a purpose. Negative emotions and feelings are a sign that you are thinking about what you don’t want or a lack of what you do want. As Tony Robbins says, “Emotions are energy in motion.” If you get angry or upset, notice what triggered it and channel that energy into focusing on what you do want.

Easier said than done, no? Actually, it is not as difficult as you might think.

The first step is to agree that you are in charge of how you feel. The only way that your circumstances or another person can make you feel bad is if you let them.

The second step is to practice the habit of monitoring your emotions to determine what you are thinking about and what you are focused on.

However you feel now, your goal is to feel a little bit better. Let’s go through some techniques to help you.

Techniques to Feel Good

• Use Thought Field Therapy (tapping) to release stuck energy patterns and thought patterns. Here is a short demonstration that explains the basic method. It’s okay if you don’t believe that this technique works. It does.

• Get active. Research from Penn State published in the Journal of Sport and Exercise Psychology found that people who were more physically active reported greater “pleasant-activated” feelings, such as excitement and enthusiasm. A related clinical trial and follow-up study by Duke researchers found that three weekly sessions of aerobic exercise, including 30 minutes of walking or jogging, were comparable to medication after 16 weeks for older adults with major depression, and that exercise showed stronger maintenance benefits at the 10-month follow-up.

• Get outside. Get sunlight exposure and bonus points if you are surrounded by nature.

• Get bouncing. Do some jumping jacks, use a rebounder, or a vibration machine.

• Get a massage. I’ve been getting regular massages for years. You may have to try different massage therapists until you find the perfect fit, but it’s worth it.

• Take a shower or a bath. Have you ever felt worse after taking a shower or a bath?

• Eat good food. If your body feels bad, it will be difficult to feel good. I’m not participating in the diet wars. Subscribers know what types of foods they should be eating, and more importantly, what to avoid: ultraprocessed foods, fast food, high fructose corn syrup and excess sugar, artificial sweeteners, MSG, and most vegetable oils. At the Beyond Conference, Ben Azadi was handing out these allergy cards at his booth to help you avoid vegetable oils when dining out.

  

• Supplement for deficiencies and balance. How do you know your diet and supplements are benefiting you? Don’t guess. Test. I have some tools that I can use in person or remotely to help you decode your body’s signals and determine which supplements will provide the most benefit for you. Visit my website for more information.

• Give your body a break by fasting. I wrote about the benefits of fasting in my review of Dave Asprey’s fasting book.

• Cleanse the body to support detox. Work up a sweat through exercise or sauna. Consider a liver or digestive cleanse. For advanced support, consider a colon cleanse, which I wrote about in a previous newsletter.

• Avoid prescription and non-prescription drugs. You should question every drug you are taking and consider alternatives. When I say this to people, many of them say, “Well, I’m taking XX prescriptions because it’s the doctor’s orders.” Are you in the military? Since when have you been taking orders from anyone? The doctor provided his medical opinion and advice. You are the CEO of your health. Every drug has “side effects” and the potential to cause nutritional deficiencies.

• Mitigate the effects of EMF exposure. Excess electromagnetic frequency radiation is our generation’s smoking, except that it affects everyone. I’ve shared tips to minimize EMF exposure in a previous newsletter.

• Read every day. I don’t care whether it’s a physical book, an e-book, or an audiobook, as long as you enjoy it.

• Listen to music. Create a happy playlist of the songs that make you feel great.

• Sing, hum, or whistle. Several studies have found that humming can dramatically increase measured nasal nitric oxide. In the best-known study, researchers found that nasal nitric oxide rose about 15-fold during humming compared with quiet nasal exhalation. By the way, you don’t sing because you’re happy; you’re happy because you sing.

• Dance. The first CD I purchased was We Can’t Dance by Genesis. I have not taken any dance lessons, but that doesn’t mean I won’t dance if the music is popping and I’ve had a few libations.

• Cook. Cooking is a fantastic skill, even if you only master a few dishes. Meals are far more signifcant than simply nourishing the body.

• Play a musical instrument. Even if you’re not musically inclined, you may find joy in the act of creating musical tones.

• Create something with your hands. Start a hobby in arts and crafts, painting, gardening, furniture refinishing, or repairing mechanical objects. Find something you enjoy.

• Change your posture. Stand tall with your shoulders down and back and your chest out. Smile and take a deep breath.

• Smile and laugh often. When you look in the mirror, smile at yourself. Embrace your sense of humor and look for opportunities to laugh, especially at yourself.

• Shake hands and hug people. Many people are still recovering from all the non-contact that was enforced during the era of Everyone’s Favorite Virus™️. Human beings need touch and a close connection.

• Perform random acts of kindness. Carrying out five random acts of kindness a week dramatically improves your happiness. In his book Flourish, Professor Martin Seligman says, “We scientists have found that doing a kindness produces the single most reliable momentary increase in well-being of any exercise we have tested.”

• Get a pet/play with your pets. The health benefits of pets are not just sentimental. A 2019 meta-analysis of nearly 4 million people found that dog ownership was associated with a 24% lower risk of death from any cause and a 31% lower risk of cardiovascular death. I have been #teamcat for many years, but now I have also joined #teamdog. Say hello to Maggie.

  

• Clean/organize a space. Start small and organize your desk, a cupboard, a drawer, or a room corner.

• Allow yourself to dream. Go window-shopping. Flip through luxury magazines. Test drive your dream car. Focus on what you want.

• Attend events. Surround yourself with big dreamers and take advantage of what Napoleon Hill referred to as the “master mind.”

I hope these suggestions have given you some ideas for how to control your emotional state. Pick a couple and decide to incorporate them into your daily routine.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Purchase a physical journal and name it your Dream Book. Write down your dreams and refer to them often. Include pictures or other material to make your dreams feel more real.

Be Wellthy Club Member exclusives for this newsletter:

• Audio commentary

• Link to download Ben Azadi’s allergy card

• A workbook resource with questions to guide you through the mindset exercises for leveraging your feelings to achieve success

👉 Join the Be Wellthy Club ($7/month or $70/year) for full access to 300+ past issues in the archive, bonus content, exclusive audio, a private podcast RSS feed, and a private Facebook group.

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If you’re committed to investing in your health — not just learning, but actually upgrading — you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

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In today’s newsletter:

• The four-color framework for understanding dominant personality types

• Tips and strategies to improve your communication and relationships

When I was a middle school teacher in South Phoenix from 1999 to 2001, I saw personality patterns play out every day in my classroom. Teachers aren’t supposed to play favorites, but if I’m being honest, some students were easier for me to connect with than others.

I naturally appreciated the students who were a lot like me. They followed directions, paid attention, appreciated logic and mathematical concepts, and didn’t cause me any problems. They were curious and thoughtful, and they liked understanding how things worked.

I also enjoyed the students known as “teacher’s pets.” They were the first ones to volunteer to sharpen pencils, bang together the chalkboard erasers outside, clean up the classroom, organize supplies, or help another student. They wanted to be useful and contribute.

Then there were the class clowns. They were late to class, loved to talk, and could barely sit still. They were the first ones out to recess and the last ones to come back. Sitting quietly for a test felt like torture, but give them a group activity, a chance to perform, or something with movement and energy, and suddenly they came alive.

And then there were the students who always wanted to be in charge. They didn’t listen because they had a better way to do everything. They wanted to tell the other students what to do. They were competitive, opinionated, and very aware of who was winning. They could be challenging, but they also had a certain drive and confidence that, when channeled well, could become leadership.

Looking back, I can imagine how many of those same kids are operating as adults.

Some became helpers.
Some became entertainers.
Some became leaders.
Some became analysts.

And all of them probably still hear the same message in very different ways.

Have you ever shared something you were genuinely excited about, only to get four completely different reactions?

One person wants the facts.

One person wants to know who else is involved.

One person wants to know whether it will actually help people.

One person wants the bottom line and the next step.

Same message. Same opportunity. Same conversation.

Totally different filters.

That’s where the four color personalities can be surprisingly useful.

Most people communicate the way they like to receive information. But communication improves when we learn to speak in a way the other person can actually hear, process, and respond to.

The Four Colors

Yellow (the helper) 💛

Yellows are relationship-driven, caring, loyal, and motivated by service. They are the helpers, encouragers, peacemakers, and people who naturally notice when someone needs support.

They may be drawn to community, service, encouragement, and a sense of belonging. They want to know: “Will this help people? Will I feel supported? Is this aligned with my values?”

Think of characters like Samwise Gamgee from The Lord of the Rings, Baymax from Big Hero 6, Winnie the Pooh, Big Bird from Sesame Street, or Ned Flanders from The Simpsons. They may be very different characters, but they share warmth, loyalty, and a desire to do good.

A potential pitfall for yellow personalities is that others may see them as indecisive or overly accommodating. But often, they don’t want to force their opinions on others or create unnecessary conflict.

To communicate with a yellow, emphasize people, service, support, and connection.

Blue (the fun one) 🥳

Blues are enthusiastic, social, spontaneous, and energized by excitement. They love adventure, stories, laughter, movement, and trying new things.

They are often the ones who bring energy into a room. They may be the first to say yes to an escape room, a road trip, a party, or any idea that sounds fun enough to figure out the details later.

They want to know: “Is this fun? Who else is doing it? Will this add energy or excitement to my life?”

Think of characters like Genie from Aladdin, Donkey from Shrek, Dory from Finding Nemo, Bugs Bunny, Olaf from Frozen, or Homer Simpson. They may not always be practical, but they are rarely boring.

A potential pitfall for blue personalities is that they can get excited quickly and distracted just as quickly. Details, structure, and follow-through may not be their favorite part of the process.

To communicate with a blue, use stories, enthusiasm, social connection, and energy.

Red (the driver) 🎯

Reds are ambitious, decisive, competitive, and action-oriented. They like momentum and results. They like knowing who is leading, what the goal is, and how to win.

They want to be in charge or at least know that someone competent is in charge. Reds are often direct, confident, and bottom-line focused.

They want to know: “Does this work? What are the results? What’s the fastest path? What’s the next step?”

Think of characters like Tony Stark from Iron Man, Harvey Specter from Suits, Miranda Priestly from The Devil Wears Prada, or Mr. Burns from The Simpsons. Some are heroic, some are intimidating, and some are a little much, but they all carry strong red energy.

A potential pitfall for red personalities is that they can come across as blunt, impatient, or overly focused on winning. Their drive can be inspiring, but it can also steamroll people if they are not paying attention.

To communicate with a red, be direct, show outcomes, and give clear next steps.

Green (the analyst) 🧩

Greens are thoughtful, cautious, research-oriented, and detail-driven. They appreciate data, documentation, logic, and time to think. They don’t want hype. They want proof.

They want to know: “How does this work? Where is the evidence? What are the risks? What details am I missing?”

Think of characters like Spock from Star Trek, Hermione Granger from Harry Potter, Velma from Scooby-Doo, Lisa Simpson, Sheldon Cooper from The Big Bang Theory, or Dilbert. These are the thinkers, researchers, problem-solvers, and question-askers.

A potential pitfall for green personalities is analysis paralysis. They may gather more information than they need before taking action. They may also be more comfortable with books, data, systems, and technology than with emotional conversations.

To communicate with a green, provide facts, details, documentation, and time to evaluate.

Don’t Put People in Boxes

Of course, people are more complex than four colors.

This isn’t about labeling people or reducing them to a personality type. It’s simply a shortcut for noticing what matters to someone in a conversation.

Some people lead with connection.
Some lead with excitement.
Some lead with results.
Some lead with proof.

And most of us are a blend.

The goal isn’t to manipulate anyone. The goal is to listen better.

The best communicators are not always the smoothest talkers. They are often the best listeners. They notice what matters to the person in front of them, and they adjust, not to be fake, but to connect.

When people feel understood, they become much more open to understanding you.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Today, in one conversation, pay attention to what the other person seems to value most.

Are they asking about people and relationships?
They may be Yellow.

Are they responding to fun, energy, and excitement?
That may be Blue.

Are they focused on results and next steps?
That may be Red.

Are they asking for facts, details, and proof?
That may be Green.

The habit is simple: before you respond, pause and ask, “What matters most to this person right now?”

That one question can change the whole conversation.

Be Wellthy Club Member exclusives for this newsletter:

• Audio commentary

• Free online assessment to determine your personality type

• Quick-reference guide to the four color personality types

• A book recommendation for additional insights

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In today’s newsletter:

• The simple habit to significantly increase the chances of achieving your goals

• A daily habit to help you stay focused on your goals every day

We are almost halfway through 2026, so it’s a good time to check on those goals you set back in January. How’s your progress? If you’re like most people (including me), probably not as far as you’d hoped.

I've spent a lot of time pondering what separates people who achieve their goals from those who don't. It starts with having a clearly defined dream, and I'm always surprised by how many people don't. A year ago, I wrote about D.R.E.A.M. goals as a better framework than S.M.A.R.T. goals, so I won’t rehash that today.

But there’s one deceptively simple habit that moves the needle: writing your goals down. A 2007 study by Gail Matthews at Dominican University of California reported that people who wrote down their goals were 42% more likely to achieve them. Just writing them down.

That stuck with me because writing by hand is something I’ve quietly avoided for years. My penmanship is barely legible, and my hand cramps up when I write for an extended period. In high school, when I learned to type, computer keyboards became my primary tool.

My dad was the fastest typist I knew: over 150 wpm, accurate, and hard enough on the keys to ruin a few keyboards (a habit from his typewriter days). I learned on Apple II computers in high school, and the day I beat my teacher in a speed test, I knew I’d inherited the skill. I can clock over 100 wpm due to sheer practice. As of this writing, I’ve kept a daily writing streak of 2,749 days, and I’ve published this newsletter weekly since October 2020.

So typing has always been my default. It’s fast and efficient. But is the easiest, most efficient method always the best one? After digging into the research, I’m not so sure. The brain treats handwriting and typing as fundamentally different activities, and research shows that handwriting offers benefits not found with typing.

✍️ Why I'm Putting the Pen Back in My Hand

The brain literally connects differently when you write by hand.

In a 2024 study out of Norway, researchers recorded brain activity in 36 students using a 256-channel EEG cap as they handwrote versus typed the same words. Writing by hand produced far more elaborate connectivity and widespread theta/alpha activity across regions tied to memory and learning. Typing didn't. A 2025 neuroimaging review (using fMRI and EEG) supports this: handwriting engages a broader, more integrated network spanning the premotor and parietal cortices, cerebellum, and hippocampus. These areas drive fine motor control, spatial awareness, and memory consolidation. The researchers even raise the possibility that leaning on keyboards may quietly under-train the circuits we use to learn and remember.

Typing notes can actually make you learn less.

The classic study here is provocatively titled “The Pen Is Mightier Than the Keyboard.” Across three experiments, students who took notes on laptops did worse on conceptual questions than those who wrote longhand. The culprit? Laptop note-takers transcribe lectures word-for-word instead of processing the ideas and putting them in their own words. The handwriters were forced to think.

It starts young, and it’s about more than memory.

An EEG study comparing 12-year-olds and young adults found the same pattern, reinforcing that cursive handwriting supports learning in ways typing doesn’t.

The honest caveat (not overselling)

This research is real but still developing. Some researchers think the gap partly comes down to typing proficiency, and a direct replication of the 2014 note-taking study found weaker, less consistent effects. The fairest takeaway: match the tool to the task. Handwrite to learn and remember, type to produce volume.

A Simple Midyear Goal Reset

So here’s my challenge for you this week:

Take out a real pen and a real piece of paper.

Write down your top goals for the second half of 2026.

Not twenty goals. Not a giant productivity manifesto.

Start with three.

Then, under each one, write a few sentences answering these questions:

1. Why does this goal still matter to me?

2. What progress have I already made?

3. What is one action I can take this week?

4. What would make this goal feel more alive again?

Pick one as your chief aim.

You may be surprised by what comes out when your hand slows your mind down enough to listen.

That’s my move this week too: I’m putting the pen back in my hand for notes, journaling, and goal review.

Even though it’s slower.

Maybe especially because it’s slower and more intentional.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Write down your goals on index cards or sticky notes and place them where you will see them every day: on your work desk, on the bathroom mirror, on the sun visor or dashboard of your car, on the refrigerator, etc. Remember Earl Nightingale’s strangest secret: We become what we think about.

Be Wellthy Club Member exclusives for this newsletter:

• Audio commentary

• A technique to manifest money

• Specific and key principles for setting goals and dreams

• A tool to help you uncover priorities, eliminate distractions, and gain clarity on the vision of your future

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If you’re committed to investing in your health — not just learning, but actually upgrading — you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

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In today’s newsletter:

• 7 foundational rules for longevity and lifestyle recommendations to support your health journey

• Tools to help you locate healthy options when dining out

If you saw my Beyond Conference Recap (Club Members received an exclusive deep-dive newsletter), you might be wondering what you can do today to increase your longevity and live a longer, healthier life, without spending a fortune or radically changing your diet and lifestyle.

I write a lot about biohacking gadgets, supplements, and newfangled techniques to improve your health, but we sometimes forget the simple basics of our daily lifestyles. Or maybe we don’t realize how our choices and environment are either supporting or sabotaging us.

Imagine wearing smart glasses that show an ever-changing image of you based on your daily habits and lifestyle choices. In real time, you could see how your choices, compounded over time, affect your longevity. Until we get to that future, we’ll have to rely on scientific data and the latest research from longevity studies.

In the book Radical Longevity by Ann Louise Gittleman, PhD, CNS, the author introduces 7 science-backed rules that serve as a foundation for longevity. While she offers many recommendations, I’m going to focus on lifestyle changes.

Rule #1: Immunity is Everything

Our immune system is the first responder defending and protecting us from potentially disruptive, harmful invaders. When the immune system is out of balance, we will age faster.

Lifestyle recommendations:

• 15-20 minutes of sunshine daily

• Regular quality sleep

• Therapeutic bath soaks

• Use real soap, not sanitizers.

• Keep house humidity at 40-60%

Rule #2: Take on Toxic Overload

While we must make an ongoing effort to rid our bodies of toxins as we age, we also have to address the toxic overload that has accumulated over the years. Heavy metals, pesticides, parasites, mold, and EMFs are potential disruptors that may be keeping your body out of balance.

Lifestyle recommendations:

• Avoid aluminum in cookware, foil, baking powder, deodorants, cosmetics, dental work, and antacids.

• Avoid smoking, secondhand smoke, and vaping.

• Avoid exposure to cadmium found in chocolate, seaweed, metal containers, cookware, and antiseptics.

• Avoid mercury found in dental amalgams, fish and seafood, and medications.

• Avoid lead found in pottery, vintage dishware and glassware, and low-quality supplements.

• Remove mold and mycotoxins from home and office.

• Limit the use of cell phones, microwaves, and WiFi.

Rule #3: Stop AGEs (Advanced Glycation End Products)

Advanced Glycation End Products are glycotoxins that act as glue, binding proteins together and making them stiff. Excess glycotoxins cause oxidative stress and inflammation. Animal-based proteins and fats tend to have higher levels of glycotoxins than plant-based sources. Cooking method is the primary way to minimize AGEs.

Lifestyle recommendations:

• Avoid fried and processed foods.

• Choose low-heat, moist, slow cooking methods: stewing, simmering, braising, or poaching.

• Avoid high, dry cooking methods: grilling, roasting, baking, and air-frying.

• Marinate before grilling.

Rule #4: Free Up Fascia For Youthful Movement

Fascia is connective tissue that supports your entire body. In a normal, healthy state, fascia is smooth, relaxed, and moves without restriction. Inactivity, stress, and trauma can lead to thickening of fibers and adhesions that restrict movement and can lead to pain.

Lifestyle recommendations:

• Stay hydrated.

• Daily weight-bearing exercise.

• 5 minutes a day rebounding on a mini trampoline.

• Relax daily in a warm Epsom salts bath or detox bath.

• Gentle exercise or Yin Yoga

Rule #5: Activate Cellular Rejuvenation

Rejuvenation and repair start at the cellular level. Healthy fats and the proper ratio of omega-6 to omega-3 fatty acids help ensure healthy cellular membranes. The golden ratio of omega-6 to omega-3 fatty acids is approximately 4:1.

Lifestyle recommendations:

• Restorative sleep

• Intermittent fasting

• Add organ meats to your diet.

• Avoid steroids, if possible.

• Avoid quinolone antibiotics, e.g., Cipro and Levaquin.

Rule #6: Mind Your Minerals

Copper and iron are key minerals that must be in balance in the body. Organic copper is an essential micronutrient, but inorganic copper (found mainly in our environment) can accumulate in the body and lead to copper toxicity. Too little or too much iron also poses challenges for the body.

Lifestyle recommendations:

• Remove copper products, including copper-lined pots, pans, and other copper kitchen items, as well as copper dental components.

• Eliminate cast-iron cookware.

• Balance copper-rich foods (avocado, soy, shellfish, tea, chocolate, nuts, and seeds) with zinc-rich foods, such as meat, pumpkin, and eggs.

• Sweating is a great iron detoxifier.

Rule #7: Optimize the Gut-Brain Connection

From mood to metabolism, the hundred trillion or so intestinal bacteria govern a wide variety of the body’s crucial functions. Your mental health is not only in your head but in your body. Emotions, trauma, and grief are stored in the body and can take a toll over time. Detoxing your emotions may be an area to explore.

Lifestyle recommendations:

• Avoid overuse of antibiotics.

• Eat fermented foods.

• Use Bach Flower remedies, homeopathics, and essential oils.

• Stay connected to groups, volunteer, and serve as a mentor.

Hopefully, you find these tips useful and decide to make some lifestyle changes to support a long and healthy life.

“To know and not do is to not know.”

If you’d like to learn more, I highly recommend Radical Longevity as a guide packed with helpful tips and strategies for longevity.

Hardcover Kindle Audiobook

Note: As an Amazon associate, I earn from qualifying purchases.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Looking for healthier choices when dining out? The Templeton List is a free directory of restaurants that have been vetted for locally sourced, organic, chemical- and pesticide-free food; healthy oils and fats; and GMO- and MSG-free status.

Another option is the app Seed Oil Scout, a community-driven map of restaurant ingredients and sourcing.

Be Wellthy Club Member exclusives for this newsletter:

• Audio commentary

• The Radical Longevity Self-Assessment

• Additional information for each rule, including supplementation and product recommendations

👉 Join the Be Wellthy Club ($7/month or $70/year) for full access to 300+ past issues in the archive, bonus content, exclusive audio, a private podcast RSS feed, and a private Facebook group.

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Benefits of Nicotine

Dave Asprey delivered a presentation on nicotine. Longtime subscribers might recall my previous deep dive into nicotine. Dave continues to be bullish on nicotine as a…

Read more

If you’re committed to investing in your health — not just learning, but actually upgrading — you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

Subscribe now

Programming Note: Club Members, look for a member-only newsletter with an in-depth recap later this week.

I am back in the desert after a whirlwind trip to Austin, TX, for the Beyond Conference. Let’s get right to the recap, starting with one of my favorite aspects of this year’s event—the amazing speakers!

Phenomenal Speakers

Every year, Dave Asprey manages to pack the stage with incredible speakers, and this year may have been one of the best line-ups.

The conference opened with a keynote by Rob Lawless, creator of Robs10Kfriends. Rob believes the most important biohack is connection, and he shared the FRIENDS framework that he uses to meet people.

F & R - Family and Relationships - This refers to someone’s background, where they are from, where they grew up, and family life.

I - Industry - This refers to a person’s education and career.

E - Entertainment - Likes and hobbies

N & D - Needs and Dreams - This refers to a person’s goals and future.

Connecting with others is critical, and some of us require more help in this area.

Jim Kwik is a crowd-pleaser and always drops nuggets of wisdom. My favorite quote from him was the following: “If your mind is empty, read. If your mind is full, write.”

I’ve seen some of Ben Azadi’s content online, but I was not familiar with his work. I relate to his story of being an overweight kid and his journey to better health. Ben shared the benefits of a 100-hr fast, along with recommendations for healthy fat swaps. He also had some very tasty and high-quality olive oil at his booth.

Dr. Gabrielle Lyon is a board-certified physician and founder of the Muscle-Centric MedicineⓇ movement. Dr. Lyon believes that muscle determines how well you live and how long you thrive.

Dr. John Gray gave a fascinating talk about the differences between men and women and how our interactions directly impact our hormones. Yes, men and women can and should be treated equally in certain contexts. Still, there are absolutely significant biological and hormonal differences between the sexes that should be acknowledged and respected.

Arthur Brooks is a Harvard professor who has dedicated a significant portion of his career to studying the art and science of happiness.

Among other factors, Arthur suggests that our relationships with our devices are leading to severe unhappiness. His advice is to establish tech-free times and tech-free zones, and to fast from technology regularly.

David Bayer was one of the lunch speakers and delivered an amazing talk on mindset and personal transformation. He gave us what he called the golden equation: Desire + Nonresistance = Desired Result. He also listed the five primary drivers in a loop: Beliefs—>Thoughts—>Feelings—>Actions—>Results/Experiences.

Jay Shetty is a former monk, best-selling author, and speaker. His presence and intent kept us captivated throughout his entire talk.

Jay’s talk focused on finding your purpose, and he opened by dispelling some myths about it.

• Your purpose does not have to be your job.

• Your purpose does not have to be too big.

• Your purpose does not have to make you money.

• Your purpose does not have to make you famous.

• Your purpose is not a person.

Jay shared his BLISS framework for finding one’s purpose.

B-elonging

L-earning

I-ndividuality

S-ignificance

S-ervice

The Magical Tech Hall

Each year, over 150 vendors showcase the latest technology and supplements to optimize health. I saw many of the same vendors, as well as some I had never seen before.

Of course, the lunches were of the highest quality.

Dave always gives away tens of thousands of dollars in prizes at every conference, but this year he outdid himself. One lucky winner received the grand prize package worth $100K!

Got questions about the conference? Drop them in the comments, and I’ll give you my best answers.

Also, if you’re looking for your next health conference, check out the Be Wellthy Conference Connection, my directory with now over 180 of the best health events, conferences, and expos worldwide.

The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Use Jay Shetty’s 5-4-3-2-1 mindfulness exercise to get grounded in the present moment. Sit comfortably and practice slow and deep breathing. Identify the items below and lean into the sensory experience. Pause between each category and focus on your breathing before moving on to the next one.

5 things you can see. Look around and really pay attention to what you’re looking at.

4 things you can touch. Touch each item. Feel the texture, temperature, and fully experience it.

3 things you can hear. Isolate the sounds around you. What do you notice?

2 things you can smell. What do you smell? Does it bring up any memories?

1 thing you can taste. How does that taste sit in your mouth?

Want more conference recaps? Find them all in the Be Wellthy newsletter archive.

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If you’re committed to investing in your health — not just learning, but actually upgrading — you’re in the right place.

First time here? Welcome. Your future self is already thanking you.

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Howdy from Texas! I had an incredible time in Austin and Dallas over the last few days. But that is a topic for another newsletter. Now that we’ve made it to the end of May, let’s take one more look back before we bring on June.

I started May with a reflection on my experience visiting Prince’s estate and the power of thinking big.

The following week, I shared five science-backed questions to ask before any purchase. Are your purchases improving your life or taking away from it?

The following week, I reiterated the importance of hydration with my latest tips and tricks to stay hydrated and perform at your best.

Last week, I previewed the Beyond Conference, drawing on lessons from previous conferences. Wow, I have so much to share about this year’s Beyond Conference. Stay tuned!

That’s a wrap on May. I’m heading back to the desert today. 🏜️ Look for my recap of the Beyond Conference tomorrow and a member-exclusive recap later this week.

What I’m watching

Aliens, UFOs, UAPs. If any of those topics interest you, the Age of Disclosure documentary released last year is a must-watch. Directed and produced by Dan Farah, the documentary features 34 senior members of the US government, military, and intelligence community. The film alleges an 80-year global cover-up of non-human intelligent life and a secret race among major nations to reverse-engineer technology of non-human origin, with interviewees testifying to recovered crafts, non-human bodies, and classified programs operating within specific branches of the U.S. government. It premiered at the 2025 South by Southwest Film Festival in March before receiving a wide theatrical release and a release on Amazon Prime Video in November 2025, ultimately becoming the highest-grossing documentary of all time on the platform. The film holds a 27% critics score on Rotten Tomatoes but a 91% audience score. Does intelligent life exist beyond life on Earth? This documentary may help you get closer to the answer to that question.

What I’m reading

Breaking the Habit of Being Yourself by Dr. Joe Dispenza is a self-help book that blends neuroscience, quantum physics, and mindfulness to argue that people are not fixed by their genetics or past experiences. Meaningful personal transformation is not only possible but scientifically grounded. Dispenza's central thesis is that most people unconsciously repeat the same thoughts, emotions, and behaviors day after day, which hardwires the brain and body into a predictable "self" that feels impossible to escape. Drawing on concepts like neuroplasticity and the relationship between mind and matter, he contends that by becoming aware of these automatic patterns and deliberately practicing new ways of thinking and feeling, particularly through meditation, individuals can literally rewire their brains and change their biology. I am about halfway through the book, and I’ve found many of the concepts align with similar ideas from other sources. You can change your identity, and Dr. Joe Dispenza brings the science and practical strategies to help us become better versions of ourselves.

What I’m listening to

I’m a math major, so when I saw the claim that 1+1=1, I was immediately curious. This audio from Neville Goddard might awaken something in you, or it may go over your head as it did for me on a first listen. I realize this may not be for everyone, but I have a strong intuition that at least one person reading this newsletter is ready for the message.

The people you share this newsletter with say a lot about who you are. Send it to someone worth investing in.

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