[UP 031] - How a gust of wind created the USA. Sort of.

Well hello again.

How’s life?

Here we are once again, edition #031 of UP.

This week, we're looking at the invisibility of luck, dopamine resets, and the perception of pain. Let’s take a closer look:

🍀 Invisible Luck: We’ll delve into how chance and fortune weave through our lives and history, revealing their subtle yet powerful impact.

🧘 Dopamine Resetting: Join me in exploring the transformative effects of resetting our dopamine levels by focusing on four 80-20 health habits.

❄️ Comfort in Company: We’ll uncover the unbelievable ways human connection shapes our experience of pain, looking at how empathy meets science.

Ready to set sail?

Invisible Luck

I’m becoming that person who now has more purchased books in my ‘to read’ pile than I can get to, yet I still keep getting new ones.

My latest was the purchase of Morgan Housel's 'Same as Ever'.

(If we’re talking biases I am prone to, then the ‘new’ factor combined with past liking will make me buy!)

And if that name rings a bell it’s likely because you’ve heard or read the excellent book ‘The Psychology of Money.’ Same author.

If you haven’t gone through that yet, I can’t recommend it enough.

Anyway, just in reading the opening few pages and ideas, one of the first simple truths I was struck by was how the invisible hand of luck often steers our lives in ways we can't imagine.

Think about those moments in history where a tiny twist of fate changed everything.

Like the Battle of Long Island.

George Washington and his troops were cornered.

It looked like the end.

But then, the wind changed, and a fog rolled in, making it impossible for the Brits to get to them for one night.

This twist of fate eventually helped a future America take shape.

Or take the story of the Lusitania, a huge ship crossing the Atlantic.

It was delayed by a day, a small change in plan.

But that delay put it right in the path of a German submarine.

The ship was sunk from a torpedo, and this tragic event shifted public opinion, pushing the U.S. into World War I.

These aren't just old stories.

They're reminders that life is full of surprises.

But what I take from this is that whatever happens, a new reality ends up unfolding.

This Chinese proverb encapsulates this perfectly:

A Chinese farmer’s horse ran away.

Everyone thought it was bad luck, but the horse came back with more horses.

Then, the farmer's son broke his leg taming one, seeming like bad luck again.

But that broken leg saved him from being drafted into war.

Our own plans, big or small, often meet these unexpected twists.

It's humbling to realize that despite our best efforts, there's so much we can't control.

So, as we walk the unpredictable path of life, let's keep an open and unattached mind.

In essence; enjoy the good times, learn from the tough ones, but don't cling too tightly to any outcome.

Because with every unexpected twist and turn that we’re dealt with by external forces, it’s just the start of a new chapter.

Now let’s look at starting a new chapter for your health.

Dopamine Resetting

So far this month, I've been on a mission to reset my health.

Some people call this process 'Monk Mode', that’s too Gen-Z for me, I'm calling it 'Dopamine Resetting', yup much more brosciencey and Millenial.

How does it work?

Fasting and reducing inputs in short.

The point is it’s a period of resetting and increasing discipline.

As mentioned, I’m choosing to take this newfound discipline and shine it on the key health areas that time and time again I keep seeing as being the cornerstones of a healthy life: sleep, stress, activity, and nutrition.

By focusing on these pillars, many health issues start to resolve themselves.

Here's a simple, yet effective science-backed approach for each.

And be prepared to be not shocked in any way. You know all this.

I’m just annoyingly going to remind you like the helpful friend I am.

You’re welcome.

Let’s get into it:

Sleep: Morning alarms are overrated. Implement a bedtime alarm.

Reverse engineer how much sleep you need and when you need to get up by and set your alarm to nudge you to go to bed.

Remember, it's not just about getting enough hours, but about regularity and quality.

Consistent sleep times are linked to better sleep quality and overall health. By setting a bedtime alarm, we discipline our body's internal clock, leading to more restorative sleep.

Stress: Practice deep breathing. This isn't just a relaxation technique; it's a powerful tool for stress management.

Regular deep breathing exercises like resonance breathing, slow diaphragmatic breathing (at a rate of 5-7 breaths/min), can even help lower our heart rate variability as well as lower our resting heart rate.

Activity: Walk more. It's straightforward, easy to do, and adds up.

Studies show that regular walking improves cardiovascular health, boosts mood, and enhances creativity.

It's the easiest way to incorporate more physical activity into your daily routine without the need for intense workouts.

Sometimes we don’t wanna hit the gym I get it. This is your get-out-of-jail card.

Nutrition: Cut out processed foods. Plain and simple.

Processed foods are often high in unhealthy fats, sugars, and sodium, which can lead to various health issues. We’ve discussed this before.

The solution?

Focusing on whole foods. If it ain’t boxed, rots and came out or fell on the ground, then it passes the test.

These foods are the most nutrient-dense things we can eat and help us nourish our bodies more effectively and support overall health than anything else we can eat.

This dopamine reset is more than just a fast; it's a commitment to discipline and presence, reminding us of our health goals and the importance of the basics: sleep, stress, activity, and nutrition.

Just get started on one and go from there.

Right let’s wrap with a nice comforting study.

Comfort in Company

In my reading this week I came across an expert from Alex Korb's 'The Upward Spiral' on this crazy study about pain and human connection.

It involved participants placing their hand in a bucket of ice water.

The pain, as expected, was intense.

But here's where it gets interesting: the experience of pain varied significantly depending on whether the participants were alone or with someone.

Those who endured this icy challenge alone reported much higher levels of pain.

Compare this to participants accompanied by a friend, or even a stranger. They experienced notably way less discomfort.

So basically a friend offering words of support seemed to have a tangible effect in dulling the pain.

Surprisingly though, to me at least, even the mere presence of a stranger provided similar relief.

Power of connection in action for you.

This phenomenon isn't limited to such controlled conditions. It extends to chronic pain sufferers as well.

Patients with their significant others present reported a significant decrease in pain.

Mind-blowingly, just thinking about a loved one had a similar effect, as did talking to a stranger.

Why does this happen?

Pain is an internal sensation, and when we focus solely on it, the sensation intensifies.

Engaging in conversation, even with someone we hardly know, activates parts of the brain involved in social interactions, distracting us from the pain.

This all illuminates a powerful aspect of the human experience – our social connections can tangibly alter our perception of pain.

It highlights the importance of relationships and interactions in our lives (if ever we needed a reminder).

But not just for emotional support, but as a fundamental component of our physical well-being.

***

And that’s another week.

Thank you for reading as always. I greatly appreciate your attention.

If this was forwarded to you, you can subscribe here.

I’m gonna go get some steps in while wondering what luck is coming round the corner.

See you next week.

Always Forward,
Utkarsh