Dear Health Enthusiast, Stop Worrying About Your Health

I used to freak out over sleep scores, supplements, and seed oils—until I did this instead.

August 2023 After a relentless week of vomiting, 800mg glutathione and melatonin suppositories, $2,000 IV and 3 blood draws I finally lay defeated at the hospital.

“Don’t make yourself crazy about getting it perfect all the time—stress like that makes you old. Just aim to get it mostly right at home, and you’ll be so far ahead of the curve that you’ll feel it.” —Dave Asprey

I used to be an obnoxious health snob.

All the supplements, the six days a week at the gym, countless IVs, and the omnipresent underlying stress that I wasn’t doing enough to optimize in this “toxic environment” quite literally ended with me in the hospital.

At first, I thought I was just holding myself accountable.

Tracking my macros. Getting 10,000 steps a day. You know—doing the “right” things.

But then it started getting out of hand.

• Like how that one second my girlfriend showed me a meme at night and how the blue light would haunt me all night and keep me up.

• Or how my air filter wasn’t blocking every piece of dust, dirt or PM2.5 molecule.

• Or how—fuck—I ate exactly 2:59 hours before bed, not 3 hours, so now I won’t make enough NADH tonight and will die from a senescent cell overdose.

All that worry—and the urgency to do everything right so I could feel amazing all the time—led me to sacrifice a lot of joy in life.

If I could take back the times I said no to the extra glass of wine, or skipped going out with my friends in college, or just—fuck it—eating a slice of cake for once… I would.

In fact, it’s ironic: some of the things I used to think were unhealthy are actually great for you.

• Like how occasionally staying up all night with your friends and bonding is actually a spiritual practice—done through native tribes over millennia.

• How “pigging out” some days (high-quality food, of course) can speed up metabolism.

• How skipping your restrictive one-hour meditation and doing something else, like going to an art museum, can actually boost creativity and neuroplasticity.

There’s a wave to ride—taking care of ourselves and loving ourselves.

When the care becomes a stressor, it’s time to reevaluate.

So here’s what I learned:

People get frustrated when they miss 10% of their daily protein on MyFitnessPal.

They scold themselves for not hitting the 500-calorie goal during the workout.

And they beat themselves up for having drinks and burgers with friends.

But this worry and shame? It usually comes from not trusting yourself to take care of yourself.

F THAT.

These are the tools I wish I had when I was stuck in that mindset:

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🍕 Do Some Pizza Exposure Therapy

There I was, sitting at the dining room table with my girlfriend.

It was around 8 p.m., getting dark out.

“Babe, I don’t know if I can do this—it’s about to be bedtime, and I really don’t want to mess up my deep sleep scores and…”

She looks at me and goes, “Babe, you got this. Just relax and enjoy the pizza.”

How could I? I hadn’t eaten pizza in years.

Mind you, this wasn’t some seed-oil-laced Domino’s disaster.

It was a healthy pizza from True Food Kitchen (def check it out).

But after being in such a rigid lifestyle for so long—thinking I needed to eat squeaky clean to optimize my glial cells and gut microbiome—I avoided pizza, cheese, grains, gluten, and basically anything that was remotely fun in life.

And sure, that made me fit. But I was also struggling. My girlfriend noticed it. I had turned food into a purity test instead of a joy.

But I went for it. I took a bite. And man… it was delicious. And guess what?

The next day, I had amazing bowel movements and looked incredibly lean.

So if you’re stuck in this overly rigid health routine, try some exposure therapy.

Miss a supplement. Eat something less than optimal. Go enjoy life.

You’ll have less stress. And funny enough, less stress is actually correlated with longevity.

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🧘 Have Anti-Worry Mantras

“I can handle the moment at any time.”

That’s one of mine. Short. Simple. Works.

Mantras are underrated. You’re not saying them to be fake or to force positivity. You’re saying them because worry is just rehearsing failure. A mantra reminds your nervous system: You’re fine. You’ve got this.

Every time worry pops up, train your mind to say:

I have the skills to deal with it when it comes up.

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🧠 Biohack Worry Out of Your Mind

I am a recovering future planner junkie.

I used to fixate on the future, every little step in business before we even signed the NDA… every blood test I needed and supplement that I HAD to purchase.

Training my mind helped with all of this. The 3 main things that helped?

Meditation. Neurofeedback. Breathwork.

By training the parts of your brain responsible for relaxation, stillness, and presence—you literally rewire your nervous system. You create new neural pathways that don’t automatically spiral into “what ifs.”

Every time you come back to the present, every time you feel the worry rise and choose to breathe instead—you’re changing your brain. You’re teaching it to choose calm over chaos.

Try out those 3 links, and let me know how you like!!

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📝 Plan—Then Forget About It

Worry is just a form of trying to think of all the ways we can escape our problems—and then the solutions to those escape routes.

But something I keep learning over and over is:

• We’ll never know the full list of problems we’ll face.

• We’ll never be able to create every possible exit route.

• And most importantly—none of this worrying will help us find peace.

The only thing that ever brings peace… is crossing the line.

So what’s the move?

Write down what could go wrong. Make the plan. Then forget about it.

This lets your brain scratch its little ancestral itch for preparation—but then you move on.

You live your life stress-free, knowing that when the moment comes, you’ll be ready.

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🌬️ Breathe the Worry Away

A big part of what happens when we worry is that our heart rate speeds up and our breathing becomes shallow.

That’s because we’ve activated the glorious stress response system—fight, flight… or freeze (shoutout to the new guy on the block).

This system was crucial for our evolution. It helped us stay alive when something was rustling in the bushes.

But now? We activate it over things like planning a week of workouts… or how keto we were today.

One of the most useful ways to eliminate worry is through breathwork.

Breathwork has the remarkable ability to shut off that fight-or-flight response instantly.

I could be deep in a spiral about the future—or panicking about which grass-fed raw liver my dog should eat next—and the moment I do breathwork, I reconnect.

My mind goes quiet. I feel clear again.

So yeah. Breathe. It works. Here’s my favorite breathwork channel.

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🕊️ Have a Shabbat Day

I was at a coffee shop with a friend.

She’s Christian, but she told me she practices Shabbat.

I was like, “Isn’t that Jewish?”

She said, “Yeah, but me and my friends do it anyway.

One day a week—no work, no pressure. We just relax, enjoy God’s presence, eat great food, and celebrate life together.”

I thought that was amazing.

It reminded me of the Blue Zones—the longest-lived people in the world.

They pride themselves on community, rest, and celebration. That rhythm of pausing and gathering is probably one big reason they live to 100.

So take a day. Any day.

No supplements. No spreadsheets. Just be with people, relax, eat something nourishing, and be grateful you’re alive.

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❌ Don’t Do a “Diet”

The thing that makes people not want to eat healthy is the belief that they’re crossing some insane, insurmountable bridge—from their enjoyable food in life to this treacherous and horrible “healthy food diet.”

So they avoid it altogether.

They say things like, “Man, I’ll cut when summer hits,” or, “It’s winter, I don’t need to take my shirt off.”

Listen up: you can still eat tacos, pizza, ice cream, and even a f*cking burrito—if you use high-quality and healthy ingredients.

99% of diet is just avoiding the preservatives.

So listen—make your own burgers, eat some raw dairy ice cream, and yes, I’m about to make recipes for all of you on this.

🏋️ Simply, MOVE.

“You have to leave behind the exhausting pursuit of exercise for the sake of exercise and discover the beautiful balance between health and performance.”
—Ben Greenfield

The gym sucks—full of sweat bros, shitty music, cheap air quality, and grandpas making weird noises.

There’s also a ton of science to show how the gym is full of toxic chemicals.

The best thing I did for my gainz? Avoided the gym.

• I started swinging kettlebells in the sun 2–3 days a week

• Longboarding on trails

• Playing tennis

• And walking when I feel like it.

And guess what?

I do those things often because they’re fun, I’m outside, I get the sun and the earth—and that is far more healthy than the LEDs, the bros, and all of that.

So instead of questioning why you hate the gym—it’s obvious.
Forget the gym. See if you can change it up. Work out in the park. Gamify it.

Try a new hobby like longboarding.

I started two months ago. Catch me on the Katy Trail in Dallas carving it up.

Also—lift heavy rocks while you’re at it.

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💯 Be Good 90% of the Time

One of the most valuable lessons I’ve learned:

One thing won’t destroy your amazing streak.

• One pizza won’t eliminate all the hard work you just put into your keto diet.

• One day of extra rest won’t eliminate all the barre classes you did.

• That one night of poor sleep because you drank won’t kill all the amazing gains you made in the three months before.

In fact—it will make you healthier and feel better.

When you’re doing the majority of it right, that stuff compounds like crazy.

Next thing you know, you’re a totally different person—all thanks to doing good most of the time.

And if you kill your streak by 1–2 days, just know—you built the amazing awareness to come back stronger than ever.

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Final Tool: Trust Yourself to Handle It

A big source of worry is the belief that we won’t be able to handle the problem when it finally arrives.

But the more I walked into those moments and came out okay—or even better than okay—I started to believe something new:

I can handle it.

Not because I planned everything perfectly. But because I showed up.

The truth is: the healthiest version of you isn’t the one who never eats pizza, has perfect sleep data, or takes 32 supplements.

It’s the one who knows they can meet life—however it shows up—and handle it.

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Now a days?

I take a few handfuls of supplements, enjoy the sun, don’t track any macros, and don’t worry if I watch a movie too late or eat too much or even stay up all night at a techno rave.

Ironically, those were the things giving me more energy. More love.

And the main theme of all this?

I didn’t struggle.

I didn’t have to pull all the willpower of the universe to make my lifestyle sustainable, fulfilling, and—most importantly—the healthiest version of myself so I can do amazing things for this world and live life to the fullest.

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💌 So hey, I want to help you.

If you're starting this holistic journey—where every single thing feels like a problem you need to fix—don’t worry.

What are you struggling with? What have you let go of? What’s still holding on?

Drop a comment. Hit reply. Subscribe if you haven’t yet.

I read every message—and I’m here to help.

—Jack

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I’m grateful to my partners who create amazing health & wellness products.

• Kion

• Bioptimizers

• Alitura

• Nootopia

• LVLUP Health