Why Staying ‘Informed’ Is Keeping You Stressed

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• This Habit Is Making You Miserable (And Driving You Insane)

• Top Ten Supplements for Endurance Athletes

• Death and Underachievement: A Guide to Happiness in Work

This Habit Is Making You Miserable
Ryan Holiday

Lights, Camera, ...
In a world drowning in nonstop news and social media noise, it’s easy to mistake constant updates for true awareness. The truth is, much of the content we consume is designed to provoke, distract, and manipulate rather than inform. Breaking news is rarely the full story, and social media thrives on outrage rather than insight. Instead of getting caught in the whirlwind of speculation and drama, step back. Focus on deeper sources such as history, philosophy, and real expertise. Prioritize understanding over reaction. Being truly informed isn’t about consuming more; it’s about choosing wisely. Turn off the noise. Be deliberate. Be discerning. Pick up a book (that has stood the test of time rather than the latest bestseller).

Action!

1. Limit Passive Consumption: Reduce time spent on cable news and social media—turn off breaking alerts and avoid the constant stream of immediate headlines.

2. Evaluate Relevance: Before engaging, ask: “Will this content still be relevant in a day, a week, or even years from now?” If not, it’s likely just noise.

3. Focus on Contribution: Reflect on “Am I consuming or contributing?” and rather than reacting online, contribute to your community, vote, attend meetings, mentor others, or create something valuable

4. Engage in Deep Learning: Replace the opinionated and surface-level takes of news updates and click-bait sources with the depth and context of books, history or philosophy, and expert insights.

5. Protect Your Mental Space: Be mindful of what you allow into your mind. More information isn’t always better—clarity and focus come from filtering the unnecessary.

Top Ten Supplements for Endurance Athletes
Dr. John Hellemans

Lights, Camera, ...
Whether you're a competitive athlete or someone who just wants to stay fit and healthy, supplements can support performance, endurance, and recovery when used wisely. Health-focused supplements are beneficial for everyone, while performance-enhancing ones suit more advanced athletes and should be periodized like training. Since responses vary based on genetics, diet, and fitness level, it's crucial to test supplements during training—not on competition day. Always choose third-party-tested products to ensure purity and compliance with regulations, and consult a professional before starting any regimen. While supplements can enhance results, they should complement—not replace—a solid training plan and balanced diet.

Action!

Loosely in order of importance and tagged as relevant for Health (H) and/or Performance (P).

Beneficial for most athletes and fitness enthusiasts

1. Protein (H & P): Supports muscle recovery and reduces fatigue. Whey protein is ideal post-exercise.

   1. Dosage: 20–30 g whey protein post-exercise or 1.6 g/kg of body weight

   2. Best for: All high-volume trainers

   3. When to use: Daily

2. Electrolytes (H & P): Sodium helps maintain hydration, nerve function, and muscle contractions. Especially important in hot conditions and for heavy/salty sweaters.

   1. Dosage: 300–600 mg per hour during prolonged exercise, adjusted for sweat rate. Found in sports drinks, food, salt tablets, and electrolyte supplements

   2. Best for: All athletes

   3. When to use: Workouts and competitions over 90 minutes

3. Iron (H): Iron is a component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Without sufficient iron, the body cannot transport enough oxygen, leading to fatigue, shortness of breath, and anemia. Blood tests determine the need for supplementation.

   1. Dosage: Consult a healthcare provider for personalized recommendations. Best absorbed with vitamin C and through iron-rich foods like red meat, beans, and spinach. Athletes training at altitude may require extra iron

   2. Best for: All athletes

   3. When to use: As needed, under medical supervision

4. Vitamin D (H & P): Crucial for bone health, muscle function, and immunity, especially for athletes with low sun exposure.

   1. Dosage: 600–800 IU daily, or 1,500–2,000 IU for athletes with limited sun exposure. Deficient individuals may require higher doses under medical guidance

   2. Best for: All athletes

   3. When to use: Winter months or based on blood levels

5. Omega-3 (H & P): Reduces inflammation, aids recovery, and supports heart health. May also enhance oxygen delivery to muscles.

   1. Dosage: 250–500 mg EPA/DHA daily for general health. Athletes may benefit from 1–4 g daily, depending on training load

   2. Best for: All athletes

   3. When to use: Daily

6. Creatine (P): Improves recovery, glycogen storage, and high-intensity performance during training.

   1. Dosage: 3–5 g daily gradually increases muscle stores

   2. Best for: Athletes focused on strength, speed, or power

   3. When to use: Year-round or periodically

Beneficial for competitive athletes

1. Caffeine (P): A proven performance booster, caffeine stimulates the nervous system, reduces perceived effort, increases fat metabolism, and enhances alertness. It benefits both endurance and high-intensity efforts.

   1. Dosage: 1.5–3 mg per kg of body weight, 30–60 minutes before exercise. Start low to assess tolerance. Effects last 3–6 hours.

   2. Best for: Competitive athletes

   3. When to use: Before and during endurance events

2. Buffers (P): Sodium bicarbonate and beta-alanine help delay muscle fatigue by buffering acid buildup during high-intensity exercise.

   1. Sodium bicarbonate: 0.2–0.4 g per kg of body weight, 60–90 minutes before exercise. Start low to avoid stomach discomfort or try encapsulated products like Maurten Bicarb.

   2. Beta-alanine: 2–6 g daily for several weeks to increase muscle carnosine.

   3. Best for: Elite athletes

   4. When to use: Before key workouts and competitions

3. Nitrates (P): Found in beetroot juice, nitrates boost nitric oxide levels, improving blood flow and oxygen efficiency for enhanced endurance.

   1. Dosage: 300–600 mg (about 500 ml beetroot juice) 2–3 hours before exercise. Chronic loading may involve daily intake before events.

   2. Best for: Elite athletes

   3. When to use: Before key events

4. Ketones (P): A potential fuel source that may enhance recovery, though research is mixed. Popular in elite cycling.

   1. Dosage: 0.3–0.5 g per kg body weight post workout. Effects vary and they are expensive.

   2. Best for: Elite athletes

   3. When to use: Heavy training and racing periods

Death and Underachievement: A Guide to Happiness in Work
Ryan Norbauer

Lights, Camera, ...
The relentless pursuit of achievement often leads to stress, disappointment, and an endless cycle of self-imposed pressure. We set ambitious goals, chase productivity, and measure our worth by accomplishments, only to find that satisfaction remains elusive. But what if true happiness in work—and life—lies not in achieving more but in embracing the value of doing less? The obsession with success, as argued in The Underachiever’s Manifesto, can be a trap, fostering anxiety rather than fulfillment. By recognizing the futility of constant striving and rejecting unrealistic expectations, we free ourselves to enjoy the present, find meaning in smaller victories, and live with a sense of ease. Perhaps the key to contentment isn’t climbing higher but stepping off the treadmill altogether.

Action!

1. Reevaluate Your Expectations: Identify areas in your life where you’re constantly striving for perfection. Ask yourself: What would happen if I lowered my expectations or let go of this pursuit of perfection? Allow yourself to step back and reframe the goal as something more achievable and less stressful.

2. Embrace Mediocrity: Let go of the pursuit of perfection. Settle for “good enough” in areas where striving for greatness only leads to stress and disappointment. Life isn’t about achieving grand success—it’s about finding joy in the process. Aim to do good work, but do it without the constant pressure of needing it to be flawless.

3. Downsize Your Commitments: Instead of adding more to your plate, start simplifying. Prioritize the things that matter and let go of others. Take breaks without guilt, and don’t fear what you might miss. Time is finite, and focusing on what truly brings fulfillment is more important than chasing endless goals.

4. Challenge Your Expectations: Realize that expecting too much from yourself or others leads to stress and dissatisfaction. Lower the bar, but do so thoughtfully. Let yourself take on fewer, simpler tasks—and don’t be afraid to step away when needed.

5. Enjoy the Present: In the grand scheme of things, the universe is indifferent to our individual achievements. So, stop striving for validation. Instead, find comfort in the small moments: a quiet evening, a book you’ll never finish, a relaxed conversation. Life is happening now—enjoy it as it is.

TOOL TIP

DebunkBot: An interesting AI chatbot to test your beliefs, and maybe test if it’s able to change your mind using facts.

FUN FACT

Snails have thousands of teeth. Depending on the breed, snails can have 2,000-14,000 teeth! Most snails are herbivores, their teeth are used for scraping or tearing their food.

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.