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Check out my book The Phoenix Club on Amazon.

• Thank you to everyone who has grabbed a copy. Please spend just a few minutes and leave a review on Amazon to help give the book some credibility.

Here are your monthly wellness ideas:

March 2026

Tomorrow

• Powerful one-minute video from Alan Watts, a British-American philosopher who popularized Eastern philosophies like Zen and Taoism for Western audiences. 

• In this clip he essentially describes the Tomorrow Fallacy, thinking you will relax or enjoy life “once everything finally made sense.” Totally worth the 70 seconds. Listen to it a few times. It will save you some regrets down the road. 

“You rarely recognize happiness when you’re standing in it. It feels too ordinary, too small to matter, until it becomes a memory you’d give anything to experience again. But right now, you’re still in it.” 

Knowledge

• Rhonda Patrick, PhD has a robust, data-driven podcast with a large back catalog. The premium membership on her website Found My Fitness includes an exclusive feed, participation in Q and A’s, and a member library with research summaries and slides.

• I regret not diving deeply into all the content until just recently. While sometimes dense with scientific detail, the rapid-fire Q&A style keeps you engaged. A rare podcast for which 1.5x speed is too fast. 

Sensible

• Dr. John Mandrola is a local cardiac electrophysiologist who writes simply and compellingly about complicated topics. This Sensible Medicine article covers the nuance behind interventions that might give the average patient only days of extra life, while giving some patients years. He covers relative risk reduction, number needed to treat, and the surprisingly lopsided benefits of primary prevention, illustrated with clear graphics from this paper this paper. See the graphic below. You never know which patient you will be, whether you fall into the white or the green boxes. 

• You might regret not taking medications. Or you might even regret taking them. But you definitely will regret not moving, resting, nourishing your body, seeking wisdom, and building community. 

Journal

• Reminder (from May 2025) to check out the Bullet Journal System that blends task management, brain dump, reflection, planning, and weekly / monthly review. Ryder Carroll developed this method of journaling as featured in his book. From the website:

“The Bullet Journal System helps you record what’s happening, reflect on why it matters, refine what’s essential, and respond with clear purpose. It’s more than note-taking—it’s a mindfulness practice in motion. These simple steps build the foundation for focus, intention, and meaningful change …”

Snacks

• I get the most feedback on posts about snacks. So here are a couple; not exactly health foods but taste amazing: 

Everything pecans – they also have sweet+salty and spicy versions. Expensive but more reasonable when on sale. 

Tony’s chocolate bar – This flavor is a collaboration with Ben and Jerry. Tastes like cookie dough. 

Cotija cheese – Amazing on top of tacos or beans, but also great with eggs, chili, and roasted cauliflower. Ok I basically put it on everything. 

Power of Regret

• Alan Watts warns about the illusion of “tomorrow.” In The Power of Regret, Daniel Pink shows what happens when tomorrow arrives and we look back. Of the negative emotions, regret is experienced the most and valued the most. You can use regrets to improve “decision hygiene” by anticipating the perspective of your future self. Jeff Bezos invented a Regret Minimization Framework. Regret offers the possibility of a redemption narrative because many regrets can be rectified, so called “open regrets.” Their study found 4 core categories:

1. Foundation – Failure to be responsible, conscientious, or prudent. “Too much” or “too little” that compounds over time.
2. Boldness – Inaction. Playing it safe. Settling. The inverse of #1. These sting more due because of a longer half-life. The abstractness gets under our skin because we never know what might have been. They increase with age as we run out of time. 
3. Moral – We believe in our own intrinsic goodness, and we deeply regret violating our values.
4. Connection – Neglecting people. Losing a sense of wholeness. Open vs closed is huge here – Is the person still alive / reachable? Can you still make amends?

• Knowing what someone regrets helps determine their values, the “photographic negatives” of each regret. For the above, the values are: 1) Stability, 2) Growth, 3) Goodness, 4) Love.

• How do you convert regrets into fuel for progress? When possible, you can reconcile what happened. If it is irreversible, try reframing: “At least it didn’t turn out even worse.”

• Here are a few more Rapid Fire pearls:

– When making decisions, ignore regrets outside of the Big 4 – they’re rare.

– Pink tells the story of a man named Alfred who built immense wealth chiefly through his invention of dynamite. When Alfred’s brother died, people mistakenly thought hedid. The obituary called him “merchant of death.” That is what inspired Alfred to capitalize on an open regret and revise his legacy. He is now remembered less for destruction than for his (Alfred) Nobel Prizes.

– For those of you taking board exams: Despite what you may have heard, studies show that when students change a multiple choice answer, they are twice as likely to change to the correct answer than to an incorrect one.

Quotes

All truly wise thoughts have been thought already thousands of times; but to make them truly ours, we must think them over again honestly, until they take root in our personal experience.

– Goethe

Maybe all one can do is hope to end up with the right regrets.

– Arthur Miller

Daily Supplement

• Check out this page on practiceofwellness.com with thoughts on a daily supplement. Taking material for many places, I narrowed the list down to the most important nutrients that are often deficient in even a well-balanced diet, while also being very low risk for toxicity. At Integrative Health Specialists (IHS). We now have a Practice of Wellness supplement: PW Comprehensive, check it out here!

Journal of Wellness

JWellness is a peer-reviewed, open access journal that publishes original research and review articles in all areas of medical, physical and psychological wellness. Check us out on Twitter @JofWellness

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