This may be the hardest health habit for me

I don’t know why. Maybe it’s my sentiments that it feels woo woo. Maybe it’s the question - Is this actually doing anything?

But I keep reading all this data and talking to various experts that this habit is a big lever in someone’s health journey. It has become more real to me lately as I see that my Whoop measures me as having pretty high stress - all the live long day. So clearly something internally is triggering stress and my ice baths, sauna, workouts, sleep and diet aren’t moving the needle as much as I would like.

The reality is - modern life is filled with stressors—work, family obligations, financial pressures, and constant digital distractions. The ability to stay present and maintain clarity under these conditions isn’t a luxury; it’s a necessity for long-term health and well-being. Research overwhelmingly supports mindfulness and meditation as tools that improve mental resilience, emotional regulation, and even physical health.

As I keep digging down the rabbit hole of childhood trauma and health and wellbeing I’m convinced there is something more here than many of us understand. But for me, I haven’t quite cracked the code to lowering my stress even with an ACE score of Zero - so I gotta keep looking for some biohacking tips and trends like mindfulness to see if this is something that can help me. I’m new to this, but seeing huge value in taking a few minutes each day to not let me mind wander in a thousand directions but to focus on one idea, one question - for example yesterday the one question I focused on for 10 minutes - what one thing is robbing the most joy in my life. That took some mental weightlifting to not wander off and not focus on the question. I think prayer is something I want to learn more about as it relates to this idea of focusing on a single concept and staying in the moment and not wandering off into to do lists and tomorrow’s troubles.

Proven Benefits of Mindfulness and Meditation

• Reduces Stress and Lowers Cortisol Levels

Chronic stress elevates cortisol, which can lead to increased inflammation, high blood pressure, and metabolic dysfunction. Studies show that mindfulness practices like meditation significantly reduce cortisol levels, helping the body stay in a balanced state not only in the moment but for hours that follow.[1]

• Improves Cognitive Function and Focus

Meditation strengthens the prefrontal cortex, the brain region responsible for decision-making, focus, and emotional regulation. Research indicates that just 10 minutes of daily mindfulness training can improve working memory and attention span.[2]

You may ask why? For me I am understanding this as like weightlifting for your mind. Its easy to for the mind to be on autopilot and do what it do - but to focus on one idea for more than a few seconds - is work!

• Enhances Emotional Regulation and Resilience

A study from the University of California found that meditation reduces activity in the amygdala—the brain’s fear center—leading to a greater ability to manage emotions and remain calm under pressure.[3]

• Supports Heart Health

Meditation has been linked to lower blood pressure and improved heart rate variability, both of which are indicators of cardiovascular health.[4] The American Heart Association even recommends meditation as a complementary practice for heart disease prevention.

• Improves Sleep Quality

Mindfulness-based interventions have been shown to help with insomnia and overall sleep quality by reducing hyperarousal in the nervous system.[5]

Common Objections and How to Overcome Them

Despite the well-documented benefits, many people (Me, Myself and I 🙂 ) struggle to incorporate mindfulness into their daily lives. Here are a few objections and solutions:

1. “I don’t have time for this.” - or in my case “Is this the best use of my time?!”

• Start with just one minute of deep breathing in the morning. Gradually expand as it becomes a habit.

• Use transitions in your day—waiting in line, before a meeting, or in traffic—as a chance to practice mindful awareness.

2. “I can’t sit still and empty my mind.”

• The goal isn’t to have a blank mind but to observe thoughts without attachment. In other words don’t let your thoughts control you - you control them.

• Walking meditation, mindful eating, or even a few moments of focused breathing can be effective.

3. “This sounds too abstract for me.”

• Approach it as a mental workout. Just like strength training builds muscle, mindfulness strengthens focus, emotional regulation, and mental clarity.

4. “I tried it once and didn’t notice a difference.”

• Like any skill, mindfulness requires consistency. Research shows measurable benefits in brain function after just eight weeks of practice.[3]

Practical Ways to Integrate Mindfulness into Your Life

• Start small – A few deep breaths (through your nose) before checking emails or a one-minute pause before meals can train your brain to slow down.

• Use guided resources – Apps like Open, Calm, Waking Up or Headspace provide structured programs backed by scientific research.

• Incorporate mindfulness into routines – Practicing awareness while showering, driving, or exercising can make a significant difference.

• Turn off distractions – Creating tech-free moments throughout the day enhances focus and presence.

Mindfulness isn’t about changing who you are; it’s about improving how you respond to life’s challenges. By making small, intentional shifts, you can experience its profound benefits—without disrupting your daily routine.

I think of the line “Hold every thought in captivity” - You can be the driver in your life rather than your emotions and fears and worries driving you.

---

I’d love to hear your thoughts. 👋

I write this newsletter each week because I feel my best when my body, mind and soul are all healthy. I want the same for you. If you feel like you’ve seen something valuable here, please do me a favor and forward this newsletter to a friend or let me know what you think by replying or texting me - (310) 879-8441

I think the world is in desperate need of healthy, happy men who love the strong women in their lives with a self-sacrificing type of love.

I have found the following four books to be the 4 books every man should read and every woman should want their man to read.

• Good Energy - What makes for a Healthy Body and Mind?

• The Masculine in Relationship - How to Win the Trust, Lust and Devotion of a Strong Woman

• The Man’s Guide to Women - The Science of Happy Relationships

• The Desire of Ages - Leadership in a World of Cowards

Here are a few other links to things that have changed my life:

Whoop - Track your HRV and REM Sleep

Function Health - Optimize Your Health via 100+ BioMarkers

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How to Supercharge Your Sleep

The Power of the Sauna

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

Footnotes

[1] Creswell, J.D., & Lindsay, E.K. (2014). How does mindfulness training affect health? A mindfulness stress buffering account. Current Directions in Psychological Science, 23(6), 401-407.

[2] Mrazek, M.D., Franklin, M.S., Phillips, D.T., Baird, B., & Schooler, J.W. (2013). Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 24(5), 776-781.

[3] Taren, A.A., Creswell, J.D., & Gianaros, P.J. (2013). Dispositional mindfulness co-varies with smaller amygdala and caudate volumes in community adults. NeuroImage, 78, 63-69.

[4] Levine, G.N., et al. (2017). Meditation and cardiovascular risk reduction: A scientific statement from the American Heart Association. Journal of the American Heart Association, 6(10), e002218.

[5] Rusch, H.L., Rosario, M., Levison, L.M., et al. (2019). The effect of mindfulness meditation on sleep quality: A systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences, 1445(1), 5-16.