Hello my wellness warriors! This is your 5 minute weekly dose of functional health and fitness goodness from the best in the business. This week we have content in the areas of Physical Health and Self-Development plus the latest must-read news and articles Enjoy!

Physical Health 💪

Summary:

Shawn Stevenson sits down with Dr. William Li who shares powerful, science-backed tips for living longer and healthier—focusing on gut health, mindset, food choices, and how simple lifestyle changes can reverse disease and boost vitality.

Highlights:

 🦠 Feed Your Gut: A healthy gut boosts immunity, lowers inflammation, and even improves cancer treatment—ditch ultra-processed foods and eat more real, diverse meals.
🧃 Green Tea Daily: Centenarians drink it for a reason—this antioxidant-rich habit supports heart, brain, and metabolic health.
🏃‍♂️ Move for Your Mood: Exercise releases “hope molecules” that naturally lift your mood and help you age with optimism.
🧠 Gut-Brain Connection: Improving gut health may protect your brain from aging and cognitive decline—yes, your brain has its own microbes!
🫀 Reverse Disease: Chronic issues like diabetes and heart disease can often be improved—or even reversed—through better diet and lifestyle.
🚫 Cut Plastic & Fake Sweeteners: Microplastics and artificial sweeteners harm your body—use glass containers and skip diet sodas.
🤝 Stress Less, Connect More: Positivity and strong social ties are common among people who live past 100—don’t underestimate joy.

Practical takeaways:

1. Eat real food, not packaged stuff.
   Ditch ultra-processed snacks and sugar-loaded drinks—your gut and heart will thank you.

2. Add more plants to your plate.
   A colourful variety of veggies and whole foods helps your gut bugs fight disease and slow aging.

3. Drink green tea every day.
   Just 1–2 cups can boost heart health and may help you live longer—centenarians swear by it.

4. Move your body to boost your mood.
   Even light exercise releases “hope molecules” that naturally lift your spirits and reduce stress.

5. Hang out with people who lift you up.
   Strong social connections aren’t just nice—they’re one of the biggest secrets to long life.

6. Store food in glass, not plastic.
   Avoid microwaving or storing food in plastic containers to reduce toxic microplastic exposure.

7. Cut out artificial sweeteners.
   They mess with your gut health—opt for natural sweeteners or skip them altogether.

8. Let go of stress and grudges.
   A calm mind can protect your heart and may add years to your life—just ask someone who's 104.

9. Sleep and joy are non-negotiables.
   Living long isn’t just about avoiding disease—it’s about feeling good and enjoying life now.

10. Don’t wait for a miracle cure—start with small changes.
    You can prevent (and even reverse) many chronic conditions with the habits you build today.

Did you know 💡

Got a fluttery heart? Grab some floss! Gum disease, caused by bacteria like P. gingivalis, has been linked to irregular heartbeats like AFib. Turns out, keeping your gums healthy might help keep your heart in rhythm too. Who knew dental care was heart care?

Self-Development 📚

Summary:

Arthur Brooks shares powerful, practical insights on what really makes us happy—from love and connection to reflection, faith, and letting go. Drawing from science, philosophy, and personal experience, he explains how modern life distracts us from what matters most—and how we can reclaim joy, meaning, and emotional health in everyday ways.

Highlights:

• ❤️ Relationships = Real Happiness: The secret to lasting joy? Deep, loving connections—not achievements. Prioritise people.

  🧠 Turn Pain into Power: Write down your past disappointments and what they taught you. Reflection builds resilience.

  📵 Be Here Now: Put your phone away during conversations. Presence is more powerful than perfection.

  💤 Upgrade Your Sleep Game: A better mattress and a screen-free bedtime routine can transform your mood and health.

  🧘‍♂️ Unplug to Think Deeply: Boredom fuels meaning. Ditch the distractions and give your brain space to wander.

  🙌 Help Others, Heal Yourself: Supporting someone else through their struggles can ease your own pain and boost purpose.

  🔄 Life Isn’t Linear—and That’s Okay: Career pivots and spiritual questions are part of the journey. Embrace the adventure.

Practical takeaways:

1. Make time for people, not just tasks.
   Block out regular time each week to call a friend, have a coffee, or sit down for a real conversation. Happiness thrives in connection.

2. Write down your biggest disappointments—and what they taught you.
   Reflecting on your setbacks helps turn pain into wisdom and boosts long-term resilience.

3. Start a “gratitude-for-the-hard-stuff” habit.
   Each week, jot down one tough experience that helped you grow. It’s a powerful shift from victim to victor.

4. Feeling stuck? Help someone else.
   Whether it’s grief or stress, supporting others going through something similar can help you heal faster.

5. Put your phone away during meals and conversations.
   Real connection beats screen time every time—and it starts with being present.

6. Swap one entertainment hour for quiet thinking.
   Boredom isn’t bad—it gives your brain space to reflect, process, and find deeper meaning.

7. Focus on what you can control—and let go of the rest.
   Want more peace? List what’s in your control today and mentally release the rest. Seriously, it works.

8. Sleep in a better bed, not just longer hours.
   Your mattress and sleep environment matter more than you think. Go natural, clean, and cool.

9. Tired of dating apps? Ask a friend to set you up.
   Friends often know your values better than an algorithm—and it’s how most great couples used to meet.

10. Reframe your life as an adventure, not a straight path.
    Changing careers or directions isn’t failure—it’s growth. Give yourself permission to explore.

In the press 🗞️

Health & Fitness Challenge 🏋️

🧠💪 The “Happy & Healthy” 5-Step Challenge

1. Text Someone You Love 📱❤️
Reach out to a friend or family member just to say you’re thinking of them. Love and connection boost happiness more than achievement ever could.

2. Help One Person This Week 🤝
Big or small — offer support, listen, or lend a hand. Helping others is one of the fastest ways to lift your own mood.

3. Reflect on a Past Failure 📓💭
Write down one tough moment you’ve grown from. Ask: What did I learn? How am I better because of it? This builds emotional strength.

4. Go for a Walk Without Your Phone 🚶‍♂️🌳
Leave your device at home and take a 20-minute walk. Let your mind wander. Boredom can spark creativity and deeper thinking.

5. Cut One “Addiction” Habit for 48 Hours 📴
Pick one: social media, late-night scrolling, sugar, or constant email checking. See how you feel with a break — and what it reveals about your deeper needs.

_Disclaimer:

_{The Primal Design newsletter is curated for informational purposes only. The content provided in this newsletter is not intended to be a substitute for professional medical advice, diagnosis, or treatment. We are not healthcare professionals, and the information shared herein is based on summaries of conversations from experts in the health and wellness industry.}

_{We encourage readers to consult with qualified healthcare professionals regarding any health concerns or questions they may have. The views, opinions, and recommendations expressed in this newsletter belong solely to the experts interviewed, and we do not endorse or guarantee the accuracy, completeness, or efficacy of any information shared.}

_{Readers are advised to use their discretion and judgment when implementing any suggestions or recommendations mentioned in this newsletter. We do not assume any responsibility for any actions taken based on the information provided.}