5HT: 5 Healthyish Things, including grief timeouts and InsideTracker

There’s still plenty we don’t know, but the signal’s getting stronger: GLP-1s are sticking around. Early reports made it seem like most people bailed on taking the drug after just a few months. But newer data tells a different story, highlighting just how sticky these drugs are becoming. (Like '90s sticky hands ✋ kind of sticky, remember those?).

In 2024 alone, of the 15.5 million (!) GLP-1 prescriptions filled for obesity-related care, 12.87 million (a casual 83%) were renewals. And new patients stayed on therapy for an average of 231 days—aka over 7 months. 

For added real-world context: Calibrate analyzed data from 17,475 (odd number) of its members, and more than three-quarters of members with GLP-1 access continued the program after the first year, representing some pretty strong retention. 

To me, evidence (not just buzz) is stacking up—and it’s all pointing to GLP-1s not only getting stickier but cementing themselves into the future of healthcare. For more on why (likeee, 3K words more 🤓), stay tuned for next week’s special edition—I’ll go in-depth into how GLP-1s work, their full-body benefits and risks, and why some people (myself included) are microdosing them.

I really like the show Shrinking. In one episode where Dr. Paul Rhoades (played by the inimitable—what a great word, right?—Harrison Ford) recommends a 15-minute exercise to Jimmy (Jason Segel) to help him cope with grief called a grief timeout. I was fascinated, and it turns out there's real therapeutic value in the practice—and even a Reddit thread where people share their own versions of it.

It reminded me of a moment earlier this month at my oldest daughter’s 4th birthday party. It was a great party, but about three-quarters of the way through, she picked up a giant pink balloon (that apparently wasn’t very well anchored) and lost her grip. The balloon floated off, and she was devastated. 🎈😢

We struggled to calm her down and, eventually, took her into her room to give her a timeout. But not a negative timeout, more like a time to let out her feelings, similar to the scene in Shrinking. Basically, it was a moment to hit pause and make room for feelings rather than trying to gulp them down. And it worked; she was back to running around in her princess tiara a few minutes later.  

Science tells us emotional suppression can worsen mental and physical health outcomes. So, letting yourself feel isn’t indulgent. It’s a form of regulation that can help your body and brain rewire your stress response. But it works best when it’s intentional. It’s important to create a safe container. Set a timer. Choose a space. And give your emotion somewhere to land.

It’s like active recovery—for your emotional system. 💚 I’m hoping you don’t have to try this anytime soon, but if you do… there’s a practice for that.

Let’s talk about biotin gummies.

Biotin (aka vitamin B7) helps your body turn food into energy—yet its true claim to fame is helping you achieve “glowing skin,” “flowing hair,” and “strong nails” that say, “I take my vitamins, don’t youuu?” 😌✨ Buuut the science doesn’t exactly back the hype sold to you by influencers.

Limited case reports and small studies support biotin’s reputation. Unfortunately, most experts agree: There’s little solid evidence showing biotin supplements improve hair growth or nail health—unless you’re deficient. And given biotin deficiency is pretty rare, experts say that thinning hair or weak nails is likely the cause of something else. 

That said, biotin gummies are basically harmless. There’s no evidence they’re toxic at high doses, and the gummy variations are often bundled with other nutrients—so you might get benefits elsewhere.

Zinc is one of those nutrients. It’s often included in biotin blends and is more commonly deficient than biotin. Low zinc levels have been linked to hair shedding, and deficiency can also appear in nails—think brittleness or white spots. Some studies suggest it might be the zinc that supports hair regrowth (if, again, you’re deficient).

My wife was curious about biotin, so after digging into the research, I landed on MaryRuth’s Biotin Gummies for her. They also include folate, B12, zinc, and Fo-ti extract (which actually has some promising lab-based research behind it). There is one study on a similar gummy blend showing improved hair growth… though, full disclosure, it was funded by the supplement company. So take that as you will.

As for me? I’m out on biotin, but then again, I’m testing an absurdly expensive powder with pearl powder 🦪 to support hair, skin, and nails, so who am I to judge. 😆

If you’ve been a 5HT reader for a while, you know I’ve been actively trying to eat more protein as a part of my weight loss journey, aaand those buzzy protein bars just don’t do it for me. 🤷

So yeah, I could absolutely see myself taking a slab of chicken to-go in order to keep the gains coming. 😂 Though I’d probably grill my chicken and definitely ditch the Ziploc, but still–good stuff, @rachelkcabeza.

How’s your body doing? 

I’ll tell you one thing: Your annual blood test is probably not telling you enough. 

Blood tests often provide data overload (or underload) with no context and no action steps. And the typical environment doesn’t help. Most blood draws still happen in sterile, impersonal settings that give big DMV energy. 

But what if blood tests became a launchpad for tailored health insights you could actually use? 🤔 That’s what InsideTracker has been aiming for since 2009—basically the OG in biomarker tracking. By integrating your blood biomarkers with DNA and fitness tracker data, they give you a clear, personalized picture of your health—so you can make smarter decisions, feel better, and take control.

It might sound cliché, but knowledge is power 💪—especially when it comes to your health. And in a healthcare system that often keeps us in the dark, getting that power back could finally shift us from preventive healthcare to proactive healthcare. And, yes, other health brands have introduced at-home blood test kits with finger pricks, but InsideTracker delivers a far more comprehensive, integrated test. 

How do they do it? Using what they call “Terra,” a smart, personalized coach that’s sort of like having a data scientist and longevity expert in your pocket. Terra analyzes your biomarkers and taps into 10B+ data points and 7K+ peer-reviewed studies to deliver tailored support. Ask it something like, “Why am I feeling tired?” and it might respond: “You have 3 biomarkers impacting your recovery—low vitamin D, low magnesium, and high hsCRP.” Pretty cool.

I’m excited to try InsideTracker’s Terra out, especially now that I just got my blood drawn! They came to my house here in Austin, TX, to do it, which felt much more white-glove service than white-knuckle waiting room. (Thanks, Brittney!) I’ll give you the full scoop on that experience (and my Action Plan) in a future 5HT. 💥

Want to join my journey with InsideTracker? Here are two very good reasons to start today:

1. 🏆 Enter to win the ultimate InsideTracker bundle for free. One lucky 5HT reader will score a free 1-year InsideTracker membership, the Ultimate Test, and a Healthspan Category Test—a package worth over $580.

2. 🔥 Get 20% off everything. Use code “IT5HT” to get 20% off of InsideTracker storewide, exclusively for 5HT readers

Other things

• One of the companies I have the privilege of working with, General Medicine, formally launched today! We’ve built a healthcare store because shouldn’t you shop for healthcare the way you shop for everything else? Check it out, and I welcome your feedback.

• Artificial dyes are out, and manufacturers are spiraling now that they have to color food with, well… food. LOL, sorry, not sorry.

• Menopause has been long overlooked, and now everyone wants in, even big brands!

• Aaand the long-awaited Make America Health Again (MAHA) Commission report came out a few hours ago. It's 68 pages and, at first skim (longer, more thoughtful take to come later) covers ultra-processed foods, chemical exposures, corporate influence & lobbying, and more—painting a discouraging (though hardly surprising) picture of children's health. The commission now gets 80 days to turn this report into strategy, so buckle up.

• Most clicked last week? This baby, touching grass for the first time. Gotta give the people what they want.

👋 Who are you again? I’m Derek Flanzraich—founder of two venture-backed startups in Greatist (👍) and Ness (👎). I’ve worked with brands like GoodRx, Parsley, Midi, Ro, NOCD, and Peloton. I now run Healthyish Content, a premium health content & SEO agency (among other things).

Every Thursday, I share 5 health things I feel strongly about so you can live healthyish. (Disclaimer: I’m more your friend with health benefits. None of this is medical advice.)

And oh, you also feel strongly about some health things? Hit reply—I’d love to hear it.