Feeling Stuck? How to Hack Your Emotions and Wellness

Small shifts to change your state, optimize your DNA insights, and reclaim your energy.

Jul 02, 2025

You ever get hit with a wave of emotion out of nowhere? Same. But lately, I’ve been rethinking what’s really happening in those moments, and how much power I actually have to shift them.

Naval Ravikant said it perfectly: “We think we can’t change ourselves but we can. We think we can change other people but we can’t.”

This issue unpacks that, plus a small hack to use your own data to optimize your wellness routine (without another monthly subscription).

🔍 Your 23andMe Data Isn’t Just for Ancestry

If you’ve done 23andMe or Ancestry, you can export your raw genetic data and analyze it for wellness optimization.

Your DNA holds clues about how you process caffeine, your risk for B12 deficiency, your potential for high inflammation, and how your body detoxifies. But most people never use it.

Try this: Use the prompt below in ChatGPT to analyze your data for actionable insights.

I ran mine last month and adjusted my caffeine timing and omega-3 intake—less afternoon crashes, fewer headaches, better sleep.

Here’s your prompt to copy/paste into ChatGPT:

“I will provide my raw 23andMe (or Ancestry) genetic data in text format. Please analyze it and provide me with a clear, easy-to-understand personalized wellness report focusing on nutrition, exercise, sleep, and potential supplement needs based on genetic markers, using up-to-date evidence and practical lifestyle recommendations.”

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🧠 You’re Not at the Mercy of Your Emotions

The myth: Emotions happen to you, and you have to wait them out.

The truth: According to neuroscientist Lisa Feldman Barrett, your brain predicts emotions by summarizing your body’s signals + past memories—not just reacting to the world.

Try this: The next time you feel overwhelmed, pause and ask: “What prediction is my brain making?” Then breathe, move your body, or shift your environment to give your brain new data.

🩸 Glucose Monitor: A Brief Experiment

I tested a continuous glucose monitor (CGM) recently, curious to see how different foods affected my energy and mood. The data was fascinating for the first three days—honey and maple syrup spiked me higher than I expected, while meals with more fat and fiber kept things steady.

Unfortunately, on day four, I developed an infection at the site and had to go on antibiotics. I had applied the monitor correctly and followed all instructions, just got unlucky. While I’d love to try a CGM again someday, it made me pause: is the data worth the disruption to gut flora that antibiotics tend to cause?

Perhaps a lesson learned.

PS: I'm building something small to help you feel your best daily. Vote above so I can shape it for you.

🔥 The 10-Second Shake

Standing up and shaking out your arms and legs for 10 seconds when you feel stuck can help discharge built-up stress and send your brain a “pattern interrupt” signal.

I’ve found it gives me instant energy and a perspective shift during afternoon slumps.

Try it: Set a 1-hour timer today and when the timer goes off give it a go.

✅ 5 Micro Habits to Change Your State

Sunlight before screens – Anchors circadian rhythm and mood.
Protein-first breakfast – Reduces glucose spikes and late-day cravings.
Digital sunset – 30 min no screens before bed improves sleep quality.
5 deep breaths before decisions – Shifts you from reactive to intentional.
2-minute gratitude scan – Proven to reduce stress and increase optimism.

☕️ This issue is supported by MUD\WTR

I’ve been using MUD\WTR as a coffee alternative for steady energy without the jitters. It’s a blend of cacao, spices, and adaptogens with a fraction of the caffeine of coffee.

You can get $20 off your first order using this link. I may earn a commission at no extra cost, and I only recommend what I use and trust.