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Benchmark Proactive Health - July 18, 2025
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Takeaways from recent content we've discovered
We’re halfway through 2025, and like many of you, I (Kaitlin) have been reflecting on the resolution I set back in January. Mine was simple on paper: to meditate more consistently. But in practice? It’s been one of the harder habits to build. Despite knowing the science behind it, meditation doesn’t come easily to me. Still, I keep returning to it and I’m learning that progress rarely looks like a straight line.
A recent episode of the 10% Happier podcast with Dan Harris featuring Rich Roll really captured this for me. Rich, a former lawyer turned ultra-endurance athlete, shares how transformation doesn’t start with extremes—it starts with tiny, intentional actions.
He talks about the power of momentum: how just showing up—ten minutes a day, five days a week—can shift us from extrinsic motivation (doing it because we think we should) to intrinsic motivation (doing it because we feel the ripple effects: more energy, more clarity, more connection). Repetition is key; so it is best to start small, with a commitment that is manageable to achieve day after day. As he puts it, “change takes place in the tiny micro-actions taken anonymously, rigorously, and consistently.”
It hit home when Rich recalled Arthur Brooks's line: “never squander your suffering.” Pain and discomfort are inevitable, but what if, instead of seeking to avoid them, we welcomed them as opportunities to grow?
Rich explains that we are "tiptoeing on top of these reservoirs of potential that we're completely unaware of." For him, discovering endurance sport in his 40s, after years of thinking his peak was behind him, became a deeply affirming act. It taught him that if he could unlock that kind of performance later in life, there were likely other areas of his life holding hidden strength just waiting to be uncovered.
This idea of uncovering my potential resonates deeply with me, especially in my own struggles with meditation. Stillness isn’t physically demanding, but mentally, it pushes me. It’s where I’m learning to sit with discomfort, to listen without reacting and in doing so, I’m realizing that discomfort itself can be a teacher.
We all carry stories like “I’m not an athlete” or “I can’t meditate.” But as Rich reminds us, we have agency to change our stories. Our actions can help reshape our identities. This is not just about trying harder, but about designing better systems that turn intentions into habits. As we learned from James Clear, author of Atomic Habits, “You don’t rise to the level of your goals. You fall to the level of your systems.”
If I want to meditate consistently, I need to create a reinforcing environment: block time on my calendar, place my journal somewhere visible to act as a cue, and find the tools that can help.
And while systems help keep us consistent, accountability helps keep us honest. Having a trusted person in your life; a friend, partner, or coach to check in with can help you stay on track, and can also help you recognize when a pursuit may be tipping into something unsustainable or misaligned. The key is having the courage to ask for that feedback and the openness to receive it.
And finally, I really appreciated the point that "mood follows action". I used to wait for motivation before meditating, but I’ve realized it usually comes after I start. Just taking the first step shifts my energy, and I finish feeling calmer, more grounded, and proud that I followed through. That one small act creates a ripple: it lifts my mood, builds momentum, boosts self-esteem, and reinforces change.
So, wherever you are with your goals, whether you’ve made big strides or feel like you’re starting over, consider this your reminder:
Real change happens in the micro-moments, repeated consistently Consistency relies on systems and accountability Pain and discomfort can help you tap into your true potential If your New Year’s resolution has drifted, or never quite got off the ground, this is your invitation to begin again.
Highlights from Benchmark’s community
Dr. Kaitlin has found a few products to help with her resolution, including this meditation cushion to make the experience more comfortable, and act as a visual cue. She also found an app called Insight Timer that has been helpful in establishing a routine. For a more high-tech experience, check out Muse, which provides neurofeedback to help you train your brain for relaxation and focus.
Mariana recommended these Ozlo “snore blocking sleep headphones”. If your bedmate missed our memo on mouth tape, these may be for you. You can doze off listening to an audiobook or meditation on these tiny headphones, and as soon as you fall asleep, they pause your audio, and switch to your preferred noise-masking sound. In the morning, they can wake you up with a gentle alarm. Even the charging case is smart; it measures noise, temperature, and light to help you fine-tune your sleep environment. Soundzzz intriguing!
Creatine supplementation has exploded over the past few years, given its potential benefits including supporting strength gains, and improving cognitive performance. But buyer beware...particularly in the case of gummies. Scott shared a report from SuppCo, which tested the ingredients of five popular creatine powders and six popular creatine gummies. The creatine powders passed with strong results. However, of the six gummy brands tested, only two passed (Create and Force Factor), while the other four (EcoWise, Happyummmm, Vidabotan, DivinussLabs) contained virtually no creatine whatsoever. According to SuppCo, >50k units of these had been sold on Amazon the month before.
Last month we shared the Earlybirds Club, a dance party for women “who have s*$t to do in the morning”. Many of you were interested, but it's only available in select US cities. Luckily, it’s not the only game in town. One of the earliest versions of a women's only dance party was London’s Mums that Rave, launched in 2019. In Canada, Reunion Dance Party offers an alcohol-free dance party for women, hosting lively events across the country. Dance on!
Featured members and their health journeys
At 61, Jack feels like he's 40. "I want to stay active the rest of my life," he says, and he works hard to keep it that way. For him, consistency is a must. His training focuses on avoiding injury, so he can maintain the momentum of his healthy habits....more.
Our latest featured content
Dr. Kaitlin Link on The Your Life! Your Terms! Show podcast
Kaitlin joined Nick Karadza on The Your Life! Your Terms! Show to discuss the shift toward proactive health, the health metrics that matter most, and how we can all do more to reach our potential. Check it out!
Dr. Kaitlin Link at the 2025 National Summit on Health, Movement, and Community.
Earlier this month, Kaitlin spoke on a panel at the 2025 National Summit on Health, Movement, and Community, on the topic of transforming lives through physical activity, and how we can promote more active lifestyles for kids and adults alike. Watch the recording.
NOTE: This newsletter is informational only; it is not medical advice. We have no stake in the products or brands we highlight here.
