Originally posted at: http://www.nerdfitness.com/

If one thing’s true about parenting it’s this: it’s bloody tiring.

Any parent will tell you that as soon as Player 2 or 3 enters the game, the sleep level difficulty instantly shifts from ‘tutorial’ to ‘expert’.

But have no fear, we’ll set you up with some tips to help you regain a little energy.

Many folks in our Online Coaching Program are parents (as well as the coaches themselves!) so we have all sorts of advice on how to stay energized with kids around. 

Our coaches customized plans for those with busy lives. Learn more here!

Here’s what we’ll cover today:

• Engage in multiplayer mode (Ask for help).
• How to do less (Picking priorities).
• Why moving more will make us more energized.
• The importance of eating well, regularly.
• Rethinking our sleep schedule.
• How to improve our sleep quality.

Let’s jump right in.

Engage in Multiplayer Mode

CHILD used TIRE. It’s SUPER EFFECTIVE!

If you and your partner really feel burnt out (or you’re a single parent and you’re struggling), I have one big message for you:

Ask for help. 

Let go of the feeling that asking for help is some epic inconvenience or that you’ll no longer be this self-sufficient superhero. Even Batman needs Robin. Asking partners, family, or friends to take your little one out for a walk or just keep an eye on them while you have a moment’s rest can be the difference between getting through a week with energy and struggling to the end of a week feeling exhausted.

If you’re lucky enough to have a partner or someone who can help out, try taking turns settling or feeding overnight, and work with what best fits your sleep type.

Couples, talk to each other! So many parents I’ve worked with have been struggling for so long because they simply haven’t spoken with their partners about their needs.

Feel like you’re a night person and you’re always exhausted when you feed the baby in the morning? A short conversation could really make a huge impact: “I think I’d be better off putting the baby to bed and feeding at night if you can do the morning feed and let me sleep until 7. What do you think?”

Figure out what you both want, try a few things out, and come to an agreement on what works best for both of you.

My wife and I found a way to take advantage of my ‘night owl’ tendencies by expressing the milk beforehand (and storing it safely). I stayed up late like normal, allowing my wife to go to bed early, and I covered the 2 am feed.

Even if you don’t have kids, this is a great strategy for couples or roommates to divide responsibilities.

What responsibilities and chores can you divide to work to your advantage, allowing you to rest when you need it?

Do less, be better

At the end of the day, you can’t do it all. Most days I go about doing everything I can, pretending I’m a Superman…

…but in the end, we’re all just Clark Kent. If we’re feeling like we’ve been exposed to Kryptonite, we won’t be able to effectively look after our little ones or get the things done that need doing.

Sometimes our expectations of ourselves are simply too high; we make a list of things to do that is unrealistic. As parents especially, but also for anyone who feels like they “just never have time”, making hard choices and prioritizing what’s important can help take the pressure off while improving your overall output.

We all like to think that we can play with the kids, get them dressed, go to work, cook an amazing dinner, clean the house, get the ironing done, put the kids to sleep, go to the gym, and play ‘just 15 minutes’ of our favorite video game in between everything else going on in our lives. But as parents and busy people of all varieties, we need to accept that our lives are different now, and we need to let go of certain things that might not be as important anymore.

Try picking a few things out of your week to stop doing so you can focus on what’s really important to you. It may feel weird at first, but you’ll be able to focus on the big wins and accept that you’re not going to be able to fit EVERYTHING from your old schedule into your new life.

Move More

“But I’m already so tired, and you expect me to move more?!”

I know it’s a really tough ask. But it’s been shown that physical activity can actually increase your energy levels, make you feel better, and even increase the quality of the little sleep that you do get.

As parents, we’re usually short on time, so the easiest way to get moving more is to sneak light exercise into everyday activities. This could be a walk with your child to somewhere nearby that you would usually drive to, rolling around on the floor with them, or some roughhousing.

For non-parents and parents alike, try to complete some smaller “move more” quests like taking the stairs instead of the elevator, walking the long way, or dancing in your house when you’re just hanging out or cooking a meal.

Movement really matters. Think of this like a small investment in your day – you pay in a little movement upfront, but you’ll start to notice that these tweaks will pay dividends in your energy and mood. It’s amazing how these small movements add up to not only help you get through the day, but in turn help you sleep better and set you up for success the next day. It’s a cycle of awesome!

Steve shared some great tips on “How to Stay Active When You Have a Family” if you’re looking for a more complete guide.

Eat well regularly

“Wait, so a fitness site is telling me to eat better and move more? Interesting.”

Yes, I know you’ve heard it all before, but this isn’t just cliche advice. It’s crucially important, research-backed advice. Eating healthy and moving more isn’t just a physical fitness thing, it’s about keeping your brain working at full capacity and your energy levels up.

Once you become a parent, there will be changes in your lifestyle, daily routine, social values, and spending power. This makes the temptation of unhealthy snacks and cheap fast-food that much more appealing: it’s cheap, it’s easy, and it tastes great it’s designed to manipulate your taste buds and hit the perfect bliss point.

But as we all know by now, this is a recipe for a downward spiral of energy, mood, and health. Eating the right amount of calories and the right types of food is the foundation for feeling great every day.

Regular healthy snacks can be important as a parent, especially if you’re throwing off your body’s clock by being awake at all hours of the night. A small hit of fat or protein to the system will really help you work up the motivation to take the baby for a walk, wash those bottles, or spend some time on the floor with your little one. Don’t be afraid to keep a jar of almond butter nearby!

For more on snacking, check out Steve’s full article here.

Rethink your silly sleep schedule

The sooner you actually think about your sleep and establish a bedtime routine, the better. Your baby will be more relaxed if they know what’s coming next. It’s been shown that with a routine, your kids will be more likely to go to bed easily, fall asleep quicker, and even improve their wakeful state afterward as well!

But establishing a sleep routine is great for parents (and other adults) too, as it gives you time to wind down, and makes your day a little more predictable. Studies show understanding sleep routines may help in making choices that will lead to better quality sleep. Once you start to fall into a good routine, you’ll be able to know when you can get things done around your little Rebel’s slumber, and maybe even get some extra shuteye yourself.

So, if you don’t have a sleep routine, it’s time to implement one starting now. I suggest working it around when your child naturally sleeps best. Don’t swim upstream if you don’t have to.

A good way of going about this is to track your child’s sleep pattern for at least a week so you can really recognize any patterns. I’ve even compiled the official ‘Nerd Fitness Child Sleep Diary’ (or the Tired Parent Syndrome (TPS) Report) for you to print out and keep records in. Just open the document and go to file –> “Make a copy.”

Start establishing a routine by giving your child a bath, bedtime story, feed, and a lullaby…maybe using an ocarina!

Stick to the same time and order each night and your child will be more settled as time goes on.

Once you’ve figured out and established your routine, try to rest around the time your child is resting. I know not everybody has this luxury, but if possible, try to lay down, relax, meditate or even have a power nap during their day sleeps.

Level Up Your Sleep Game

When you become a parent, chances are you’ll be sleeping like a baby for a few years, even if you don’t get a lot of shut-eye. (Whoever coined that phrase obviously never had kids.) You’ll likely be waking up really grumpy every few hours and taking a long time to settle back down.

Let’s be realistic here: you’re more than likely not going to get as much sleep as you need, and you’re going to feel tired more often than not. Recognizing this, knowing your limitations, and knowing how to optimize your energy levels is the key to staying on top of your game.

Here are a few bonus tips to ensure you’re getting the best rest you can:

• Follow good sleep hygiene rules – limit media use in the bedroom and have time to wind down. If you don’t get much sleep time anymore, you should make sure the little shuteye you get is good quality.
• Limit your consumption of caffeine and alcohol for the hours leading up to bedtime – they can lead to poor sleep. If you do drink caffeine (most parents need to), use it wisely. See Taylor’s article for ways to go about this.
• Do some stress-busting things like yoga and meditation as often as you can. As mentioned, your child will pick up on and react to your mood, so being calm is always a good thing.
• If you feel the lack of sleep is really taking its toll on yourself or your child, seek professional advice as soon as you can. (My wife and I saw a specialized child sleep psychologist with our second child as he was constantly waking throughout the night, which made a world of difference.)

Your priorities change once you have children. You want what’s best for them and to be the best parent you can be. This means you must be rested, calm and healthy. An investment in you is an investment in them. Looking after yourself is paramount in caring for your child; they deserve nothing less.

So get started. Tonight, have a roll around on the floor with your child. The ironing can wait and the Reddit frontpage will still be full of reposts later on. Start figuring out your routine with our official Tired Parent Syndrome Report (yeah, if you can get those TPS reports done as soon as possible, that would be great). Talk to your partner about your schedules, or set up a time for a loved one to come lend a hand this week so you can get in a power nap or exercise.

To parent best, rest.

If you want some more help, Nerd Fitness is here for you.

We have three options on how to continue with us. Pick the option that best aligns with your goals:

Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program! 

As I said earlier, many of our clients are parents, and they find a customized plan for their hectic lives to be a total gamechanger.

Our coaching program changes lives. Learn how!

Option #2) If you want a daily prompt for getting in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out from home” guides.

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• The 15 mistakes you don’t want to make.
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Now, it’s your turn.

I love hearing from other Rebel parents, I’m always willing to try new ideas:

• How do you rest?
• Is your child a Zubat or a Snorlax?
• How do you fit exercise into your busy day?

-Dan

###

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Yerba mate (YERB-ah mah-TAY). Ever heard of it? It is an herb with a storied history as an alternative to traditional teas for the inhabitants of its native South America. I’ve received numerous emails recently asking about its properties and its role in the Primal Blueprint eating plan. Let’s dive straight in.

What is Yerba Mate?

Yerba mate tea is prepared by steeping the dried leaves and twigs of the mate plant in hot water (not boiling water, which can make the tea bitter). It has an herbal, almost grassy, taste, with some varieties somewhat reminiscent of certain types of green tea. Traditionally, yerba mate is drunk communally from a hollow gourd with a metal straw¹, but a coffee mug works just as well (you know, for when your gourd is in the dishwasher).

Like many teas and coffees, yerba mate is imbued with an impressive amount of antioxidants, vitamins and minerals, including B vitamins and vitamin C. Minerals include manganese, potassium, and zinc, and the antioxidants include quercetin², theobromine³, and theophylline⁴, which all have notable health benefits.

The Benefits of Drinking Yerba Mate

The big draw for most yerba mate enthusiasts is the promise of a “clean” caffeine-like buzz, free of jitters and unpleasantness, which yerba mate is said to provide. Drinkers report being in control of their wakefulness; they can stay up for hours, alert and on their game, but sleep is always right around the corner – if they want it. Basically, yerba mate is supposed to give you energy without the negative side effects of a cup of coffee, making it a potential coffee alternative.

A common claim is that yerba mate is actually completely free of caffeine and that its stimulating effects come from a mysterious compound called mateine. Mateine, they say, is a stereoisomer⁵ of caffeine, thus giving it the stimulating qualities with none of the downfalls.

Mateine is actually caffeine⁶. It’s just a synonym, possibly derived from the word “mate” itself. In fact, the caffeine content of dry mate leaves is similar to that of dried coffee beans and tea leaves (though brewed yerba mate tends to have lower levels). How do we then explain away all the anecdotal evidence of jitter-free wakefulness?

Well, there’s more to yerba mate than just caffeine/mateine. Take theobromine, for example. Theobromine, best known for being the primary alkaloid in cacao and highly toxic to dogs, exerts a smoother, longer-lasting stimulatory effect. Whereas caffeine is a vasoconstrictor, theobromine is an effective vasodilator, relaxing the smooth muscle in blood vessels and allowing better blood flow.

They are present in varying amounts⁷ in each variety of yerba mate, some with caffeine/theobromine ratios of 10:1 and others with ratios of 2:1, and can actually lower blood pressure in hypertensive individuals. Pure caffeine has the tendency to increase blood pressure. It’s plausible, then, that various ratios of theobromine and caffeine have different effects paired together than either do alone.

The Downfalls of Drinking Yerba Mate

Still, the effect of caffeine on glucose tolerance and blood sugar control is somewhat troublesome. It can impair insulin sensitivity, even in healthy individuals. But is this actually a problem for healthy Primal eaters? Probably not, as long as you’re reasonable about your caffeine intake. Don’t live on a pot a day and avoid eating sugary baked goods with your coffee, and you’ll be fine.

And remember – yerba mate is not coffee, and it’s not just caffeine. In fact, yerba mate extract has been shown to restore insulin sensitivity in obese rats⁸. Even without that study, the yerba mate we drink has less caffeine than coffee, and about the same amount as most teas, which are linked with improved insulin sensitivity⁹ despite the caffeine content. The caffeine in yerba mate most likely isn’t an issue.

There’s also been some mildly troubling research into a possible link between yerba mate and certain cancers. Although this is purely epidemiological, researchers studying hot yerba mate drinkers in South America have noticed a positive correlation between hot mate intake and oral cancer¹⁰ in several studies. Similar correlations exist with other hot drinks¹¹ too, though, so it could be a temperature issue.

Yerba mate intake has also been associated – however weakly – with increased incidence of bladder¹², head and neck¹³, and esophageal cancers. Hot temperatures probably can’t explain all of this (if there is any causation going on), but this study might shed some light: researchers found high levels of carcinogenic polycyclic aromatic hydrocarbons in multiple varieties of yerba mate, perhaps from processing of the raw mate leaves (higher than in cigarette smoke).¹⁴

Yerba Mate and Eating Primal

I don’t mean to scare you away from yerba mate. I’ve had it, and it’s a very pleasant, mildly stimulating beverage. The antioxidants, vitamins, and minerals are nothing to scoff at, and it certainly feels less taxing on the body than the daily pots of coffee most people rely on. Tim Ferriss credits it for helping him write¹⁵, and there are numerous other anecdotes from those that prefer it as a coffee substitute. And so, sneaky caffeine content and troubling cancer studies aside, I think yerba mate can be integrated into a healthy Primal eating strategy. Just don’t drink it scalding hot or by the liter (which appears to be an “excessive” dose). The occasional, even daily cup is probably fine and can be drank without breaking a fast.

The post Yerba Mate: Miracle Tea or Just Another Caffeine Kick? appeared first on Mark’s Daily Apple.

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Seems like everyone has been counting down the days until we can usher in crisp mornings, thick-woven socks in the evenings, and the fall treats and recipes that come with it all.

The weather is just starting to turn, so that’s our signal to go ahead and indulge in our favorite fall treats! These recipes give you a chance to enjoy your favorites without throwing yourself into a carb spiral.

Warm Bone Broth, Two Ways

We think of fall as PSL season, but sometimes you want something warm to sip that doesn’t taste like dessert. These bone broth variations are just the thing! Make your own broth or start with a store-bought base that you can customize to your liking. Here, we have warm-spiced ginger turmeric broth and a savory garlic herb broth, and they’re incredibly easy to make!

Get the recipe!

Low-carb Pumpkin Bread

Pumpkin bread is a classic for the autumn breakfast table. Slice and serve with coffee or make it the star of a breakfast charcuterie board. Either way, you’ll enjoy the full pumpkin flavor without the sugar crash.

Get the recipe!

Apple Dump Cake

Apples taste their best in the fall, and once a year, they deserve to be showcased in a crumbly dessert topped with cool ice cream. Enjoy your apples this year in this easy apple dump cake.

Get the recipe!

Low-carb Mulled Wine

Cool nights mean soft blankets and something warm to sip. this low-carb warm mulled wine is the perfect night cap to head off the chill.

Get the recipe!

The post Cozy Fall Recipes (Because We Just Can’t Wait) appeared first on Mark’s Daily Apple.

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Research of the Week

The genetic basis for rhythm.

Tennis is linked to longevity. Playing, not watching.

Neanderthal and Denisovan blood groups.

A 5 day water-only fast improved metabolic biomarkers in adults.

There is such a thing as too much free time.

New Primal Blueprint Podcasts

Episode 516: Dr. Stephanie Estima: Host Elle Russ chats with Dr. Stephanie Estima, a chiropractor specializing in metabolism and female physiology.

Episode 517: Leslie Klenke: Host Elle Russ chats with Leslie Klenke, a former colleague of mine and now a Life and Business Coach.

Episode 518: John V. Petrocelli: John returns to the podcast.

Health Coach Radio: Devin Burke on why poor sleep is the symptom, not the cause of your problems.

Media, Schmedia

The extensive health benefits of dog ownership.

Plant-based diets are a luxury of developed countries. They aren’t realistic for most populations.

Interesting Blog Posts

Want to reduce your hedonistic impulses? Move to the mountains.

Interesting blogs.

Social Notes

Go on adventures.

You can have it all.

Everything Else

Who among us hasn’t been “inspired by animals who breathe through their butts“?

Goeth used a standing desk.

Why are people leaving their jobs?

I wouldn’t mind a fish fin attached to my body.

Microdosing women.

Things I’m Up to and Interested In

Both are important: The definitions of “Primal.”

Interesting move: China limits kids to three hours of video games a week.

I’m always surprised by what birds can do: Ducks mimic human speech.

There’s a use for everything: The “peevolution.”

Reminder: Gut feelings are real.

Question I’m Asking

Which trait or appendage from an animal would you choose to have?

Recipe Corner

• Chicken thighs are the best part of the bird, especially crispy ones.
• Thai curry really is the best curry.

Time Capsule

One year ago (Sep 4 – Sep 10)

• Why Am I Waking Up at 3am?— Why?
• All About the Liver, and How to Support Your Favorite Detoxification Organ— Everything you need to know.

Comment of the Week

“Back in the Dark Ages, when I was in high school, the school got a trampoline. It was big but completely unenclosed and therefore dangerous. The first person to use it promptly bounced off onto the floor and broke her arm. The school overreacted by getting rid of it. Most of us never got a chance to try it. Probably instruction and equipment have both improved since then.”

-People growing up now don’t realize how wild school used to be, Skeezix.

The post New and Noteworthy: What I Read This Week — Edition 145 appeared first on Mark’s Daily Apple.

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Feeling tired all the time? You’re not alone. Turns out 60% of folks say they’re more exhausted now than they were in their pre-pandemic days. And sleep is only part of the equation.

We live in a high-achieving, chronically fatigued culture. One of the reasons being that we’re constantly bombarded by the message that productivity is the ultimate goal in life. We’re socially rewarded for crushing it whenever and wherever possible:

• More reps at the gym…
• More calories torched…
• More emails sent…
• More to-dos to do…

You get the picture.

The Downside of Keeping Up

Even if you love what you do, the pressures to keep up with the modern world can leave you feeling mentally, emotionally, and physically drained. As a health coach, I see this all the time. My clients come to me foggy and fatigued, falling asleep in front of the TV, snapping at their kids, and chronically over caffeinating. And the conventional recommendation to “get more sleep” just hasn’t cut it.

Signs you might be running on empty:

• Lack of concentration
• Being easily agitated
• Confusion
• Cravings
• Coping with food or alcohol
• Anxiety or depression
• Overwhelm

According to physician, researcher, and author, Saundra Dalton-Smith, there’s a big difference between sleep and rest. She says, “If you’re waking up and still exhausted, the issue probably isn’t sleep.” And there are seven areas of rest we’re collectively not getting enough of:

• Physical rest. This isn’t about getting to bed earlier; it’s about resting your body in a way that’s rejuvenating. Think yoga, stretching, deep breathing exercises, even napping.
• Mental rest. Your mind needs a break too, especially if you tend to chew on past conversations, plan for future what-ifs, or have trouble turning your brain off at night.
• Sensory rest. Computers, phones, group texts, notifications, notifications, alarms. It’s no surprise our senses (and our central nervous systems) are overtaxed.
• Creative rest. If you struggle during brainstorm sessions or couldn’t come up with a new idea to save your life, you’re probably overdue for a creative time out.
• Emotional rest. Keeping things bottled up, people-pleasing, or not being real about how you’re feeling can lead to emotional overload.
• Social rest. Some friends lift you up and some drag you down. Be aware of which relationships are fulfilling and which are exhausting.
• Spiritual rest. Feeling disconnected, lonely, or lacking purpose? Spiritual rest or connection might be what you’re lacking.

The True Power of Rest

As a society, we have a real problem with not being in “go mode” all the time. And I don’t just mean taking more days off work, although studies show that Americans have an average of nine unused vacation days per year. And on the days they do take off, workers admit to obsessively checking and responding to emails.

As a high achiever myself, I know how hard it is to shut things down . I am physically uncomfortable in the presence of low productivity or what I perceived in myself as laziness. But researchers agree that resting is far from unproductive. In fact, Mary Helen Immordino-Yang of the University of Southern California and her colleagues found that downtime is essential to a bunch of different mental processes.¹ They discovered that when people rest, their minds wander and engage in a default mode of neural processing that’s suppressed when their attention is focused on the outside world. Evidence also suggests that this default mode is crucial for psychosocial mental processing — that means things like recalling memories, having a positive outlook on the future, and instilling a code of social ethics.

When your mind and body are at rest, it allows your brain to make sense of what it’s absorbed and provides insights on how to move forward in a calm, clear, and morally appropriate way.

Researchers at Massachusetts General Hospital in Boston also found that rest can lead to genomic activity changes. In one study, they discovered that a specific method called the Relaxation Response, produced antioxidation and anti-inflammatory changes that reduced stress in the body, lowering heart rate, blood pressure, hypertension, depression, anxiety, and insomnia.²

7 Ways to Get the Rest You Need

Taking time off to recharge your batteries is something most trainers or health professionals won’t tell you. But if you want to get off the overworking, over-caffeinating, and under recovering rollercoaster for good, you’ll want to incorporate a few of these strategies into your routine.

1. Schedule short breaks. Regular breaks throughout the workday prevent screen overload and give your mind a much-needed mental and creative hiatus. Apps like Focus Keeper use the Pomodoro Technique, a proven time-management method that divides your day into 25-minute intervals with breaks in between.
2. Remember to breathe. Most people don’t pay attention to how they breathe since it’s a completely automatic physiological process. That said, taking shallow breaths, or even holding your breath, sometimes called email apnea, can lead to confusion, fatigue, and brain fog because your brain isn’t getting the oxygen it needs to perform. Several times a day, stop what you’re doing to take a few conscious, slow breaths in and out.
3. Get inspired. Can’t think of the last time something got you excited? Take time to find something that inspires you. Go for a walk in nature, make something with your hands, visit an art gallery, or read a book. Surrounding yourself with inspiration helps replenish your drained creative resources.
4. Learn to say no. Committing to activities, invitations, and assignments you don’t have the bandwidth (or interest) for are going to tap you emotionally, physically, and mentally. Saying “no” isn’t rude or selfish. It shows that you have a deep respect for yourself and your time. People will always have requests. It’s up to you to determine if you accept them or not.
5. Offload your feelings. That doesn’t mean venting for hours about the dude who cut you off in traffic, but our society’s tendency to bottle things up or say we’re ok when we’re not, doesn’t allow for emotional rest. Talk to someone you trust, whether it’s a good friend, a spouse, or a trained counselor, and keep those lines of communication open.
6. Engage in something bigger than yourself. A meditation practice is a great place to start, but you might also consider getting involved with your community (either online or in real life), volunteering, or supporting a cause that’s important to you.
7. Go have fun. Remember fun? Laughing is proven to decrease stress hormones and boost the immune system, so in addition to doing something good for your body, you’re giving it the mental, physical, and emotional rest it’s craving.³

Tired All the Time?

If you don’t want to be known as the friend (or coworker or parent) who’s always exhausted, take a sec to look at areas of your life where you could use some rest. Yes, sleep is part of the answer, and it’s important to a variety of metabolic functions, but tapping into your physical, mental, sensory, creative, emotional, social, and spiritual restoration will give you the biggest return on investment. Curious if you could feel more rested? See what happens when you incorporate a few of these tips:

• Schedule short breaks
• Remember to breathe
• Get inspired
• Learn to say no
• Offload your feelings
• Engage in something bigger than yourself
• Go have fun

Are you overworked? Under rested? Tell me what works for you.

The post Overworked and Under Rested: The Real Reason You’re So Tired appeared first on Mark’s Daily Apple.

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Some of my fondest childhood memories revolve around my neighbor’s trampoline. It was an unsafe, wide open, enormous monstrosity of a trampoline. There was no net (this was the 60s after all), the springs were exposed and really good at snagging errant body parts, and it was conveniently located right next to a 5 foot wall that we’d jump from. I mean, how could you not? It was right there.

You’d bounce for hours, you’d bounce till your calves were on fire. You’d spend hours trying to perfect the front flip, and then the back flip. You’d have death matches where you and another guy would fly at each other from opposite ends of the trampoline, colliding in mid air and trying to knock the other on his back. We called it jousting.

Thankfully, there were no catastrophic injuries. No concussions, no hyperextended knees, no torn ligaments. I can’t even recall a broken bone.

But never did we imagine the trampoline as a way to “exercise.” It was a place to play.

Turns out that, just like all the other fun stuff you do as kids like run around, wrestle, climb, ride bikes, jump, play games and sports, swim, and throw things, trampolining has become a legitimate form of exercise. Search Youtube and you’ll find hundreds of full-blown exercise routines and regimens using the trampoline. They call it “rebounding,” and it usually involves a small personal-sized trampoline, but it’s essentially bouncing on a trampoline.

Benefits of Trampoline Training and Rebounding

What are the benefits of trampoline training or rebounding?

Cardiovascular Fitness

In asthmatic patients, rebounding on a trampoline was compared to typical aerobic training. Both interventions improved fitness and cardiovascular health, but rebounding was even more effective, increasing exercise capacity (VO2max) and lung exhalation and inhalation capacity to a greater degree.¹

Low Intensity Enough for Everyone

Although all forms of exercise can be tailored to the individual’s capacity, some forms work better than others. You’re not going to have the 72 year old obese heart attack survivor doing high intensity CrossFit WODs. You’re not going to put the frail grandma on a heavy deadlift program. You might be able to work those populations up to more intense stuff, but you have to be careful and move slowly.

Rebounding on a trampoline offers a low-barrier to entry for almost everyone. It’s easy on the joints. It has “give.” It’s inviting. Some trampolines even have support posts you can hold onto until your balance catches up. You can put grandma or the heart attack survivor with bad knees on a trampoline and have them bounce in place. Their feet don’t even have to leave the ground and they’ll still derive benefit.

For instance, in older women with low bone density, a trampoline program helped them improve balance, strength, gait, and mobility. It reduced their fear of falling in every day life—they felt more stable overall. That’s no small feat.²

Tissue Suppleness and Pliability

I’m a big believer in “like for like.” If you have liver issues, maybe you need some liver high in folate and choline. If you have joint issues, eat more collagen or bone broth made from animal joints. And if your tissues are stiff and non-compliant, perhaps bouncing on a supple, pliable surface with lots of give and tons of “flow” and “bounce” will help your tissues become more flowing, supple, and pliable.

In patients with diabetic neuropathy of the foot, rebounding on a mini-trampoline “wakes up” the foot, improving foot mobility, plantar pressure, and sensation.³

Improved Metabolic Health

Trampolining or rebounding is exercise, and exercise improves metabolic health. What this goes to show is that you don’t have to grind it out on a treadmill while cable news blares at you. You can do what most people find to be pleasant and enjoyable and downright fun, like bouncing on a trampoline for 30 minutes three times a week, and see improvements in your lipid numbers, blood glucose control, insulin sensitivity, and waist circumference—even if you have type 2 diabetes.⁴ Even if you’re a type 2 diabetic in rural Nigeria.⁵

Even if you have normal glucose control, a short session on the trampoline is an effective way to reduce blood sugar levels.⁶ A rebounding session could replace the “after meal walk for better blood sugar.”

Lymph Flow

Lymphatic fluid is the medium by which the body clears out waste, immune cells, toxins, and other unwanted ephemera. Its passive flow is relatively subtle, or even weak. To really clear lymph fluid, you need to move. Muscle contractions clear lymph fluid. Walking clears it. You know how sometimes you’ll see those Chinese grandmas walking in the park, swinging their arms, clapping themselves on the chest and shoulders? That’s a great way to stimulate the flow of lymphatic fluid through the body.

Another great way to do it is to bounce on a trampoline. Better yet, bounce on the trampoline and let your arms bounce around as they see fit. Do not control them. Let them go where they will.

Wakefulness

We have a small trampoline my wife loves to use. While I don’t really go on it for “exercise,” (I prefer full size trampolines, personally) I do like to use it to quickly energize myself. It’s a decent stand-in for my slackline, which I used to have up in the backyard in Malibu. If I ever hit a lull in the day, or felt “writer’s block” creeping up on me, I’d spend five to ten minutes on the slackline and be instantly energized and ready to go. The same thing happens with the trampoline. I bounce around for five to ten minutes and feel fantastic.

To really wake up and get moving, try breathing in, exhaling, holding your breath, and then bouncing on the trampoline until you get the urge to breathe. Best little energizer I’ve discovered as of late.

Calf Training

The problem with calf raises is you have to do them for hundreds of reps almost every day to see any results; the calves are notorious workhorses that can take a ton of punishment before changing or growing. That gets boring—at least to me. One of the most enjoyable ways to train your calves is to bounce on a trampoline, ideally a large one with your kids or grandkids (yeah, yeah, bouncing with kids can be dangerous, so be smart about it; this isn’t medical advice, by the way). You’ll be having so much fun that you don’t realize your calves are on fire.

There are few calf workouts as effective as a trampoline.

It’s Fun

You guys know this about me: I value play and sheer enjoyment of life as a virtue. In addition to creating a legacy and following a mission, enjoying the bounties of this plane of existence are why we exist. Fun is an intrinsic good. It justifies itself. That you get a great workout and improve your metabolic health, balance, tissue pliability, and calf and waist circumference are nice, too, of course.

Proper Rebounding

Despite the playful nature of rebounding and bouncing on a trampoline, there are tips and queues to keep in mind.

Stay upright when you bounce.

Don’t bounce hunched over at the lower back or breaking at the hips. This is not like jumping on flat, stable ground, where you absorb the impact with your glutes and hamstrings. On the trampoline, the surface absorbs the impact. Stay upright with extended hips and your tissues stacked on top of each other.

Go with the flow—don’t fight the trampoline.

People get injured when they try to fight against the trampoline. Instead of actually using the rebounding effect of the trampoline, they try to land on the trampoline like it was the ground and absorb the impact. Bad idea. Jump, land, and jump again as the trampoline throws you upward. Continue. It’s “rebound,” remember? Re-bound.

If you’re getting nervous because you’re jumping too high, just gradually decrease the height you jump. It’s much safer than stopping the bounce entirely.

Always center yourself.

Don’t let the bounce get away from you. Be deliberate about where you land and in which direction you’re going. Don’t land with your feet way out in front or in back of your center of gravity. That’s the stuff hyperextended knees are made of. Maintain that continuity along your body.

Vary your bounces.

You can simply bounce straight up and down, but I’d recommend you’ll get more out of the experience if you try different styles of bounces.

Bounce from left to right.

Do 180s and 360s.

Try a flip or two if you’re confident you can stick it.

Do jumping jacks.

Try single leg bounces.

Try just bouncing without even leaving the trampoline. It’s more of a “pump” action, and great on the quads.

Get creative and as long as you stay true to the three previous tips, you’ll be okay.

Pushups.

This is the hidden secret of the trampoline. Do pushups on it. Normal, everyday pushups become incredibly difficult on a trampoline. It’s not a bounce but I had to mention it.

That’s it for today, folks. Have you ever used a trampoline? Would you? Give these a shot and let me know what you think.

Take care, everyone.

The post The Benefits of Trampolining and Rebounding appeared first on Mark’s Daily Apple.

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Dear Mark,

I was researching natural remedies for some dental problems I’ve been experiencing, and I came across the idea of chewing mastic gum. The more I looked into it, the more supposed benefits I discovered. I’m intrigued! Before I try it for myself, have you looked into mastic gum at all? What’s your take?

— Bill W.

Thanks for the question. Yes, I have looked into mastic gum, and there’s something to it. Looking back, I’m surprised I haven’t written about it already. A bunch of research suggests that mastic gum might help not only with oral health but also with a variety of other issues, including:

• Dyspepsia
• Ulcers
• Diabetes
• Cancer

Mastic gum came back on my radar recently with the renewed interest in proper breathing, spurred by Wim Hof and the publication of books like James Nestor’s Breath. To make a long story short, modern humans’ facial anatomy has changed significantly since the advent of farming and grain-based diets. As food got mushier, jaws became weaker, faces narrower, and airways more constricted. The end result is that although humans evolved to breathe almost exclusively through their noses, many people chronically mouth breathe now, potentially contributing to a host of modern health problems.

Some folks are turning to mastic gum to help build up their masseter (chewing) muscles, the idea being that stronger masseters = wider jawline = improved airways and easier nasal breathing. Of course, eating plenty of steak and raw vegetables—foods that require a lot of chewing—would probably have the same effect…

But I’m getting ahead of myself.

What is Mastic Gum?

Mastic gum comes from the resin of the mastic tree, native to the Mediterranean. The particular variety of mastic tree that produces the renowned gum grows on the Greek island of Chios, near Turkey – thus why mastic gum is sometimes referred to as CGM (Chios gum mastic) or, more poetically, the teardrops of Chios.

Chewing tree resin is nothing new for humans. In fact, one of my earliest posts on this blog highlighted a new-at-the-time announcement that archeologists had unearthed 5,000-year-old chewing gum at a dig in Finland. Since then, scientists have successfully extracted DNA from discarded wads of chewing gum from this time period and even older. Using state-of-the-art techniques, scientists have been able to analyze our neolithic ancestors’ oral microbiomes and even know what they were eating around the time they died.^{1 2} Very cool stuff.

Ancient Greeks used mastic gum, as well as oil derived from the gum, in cooking and medicine, for freshening breath, and as a digestive aid. The gum tastes bitter at first but mellows into a licorice-like flavor as you chew it. Some people enjoy it, others find it vile – like chewing on a pine cone, I’ve heard.

Today, mastic gum, essential oil, or supplements made from dried and ground resin are readily available. Validating what the ancient Greeks knew from experience, contemporary research has shown that mastic gum has antimicrobial, antifungal, and anti-inflammatory properties. It contains a host of beneficial compounds (terpenes, in particular), so it’s not really a surprise that it seems to have such wide-ranging effects.^{3 4}

Mastic Gum and Dental Health

Getting back to your question, Bill, the answer is yes. In addition to freshening breath, chewing mastic gum seems to improve oral health. More specifically, multiple studies show that chewing mastic gum for 5,⁵ 10,⁶ or 15 minutes.^{7 8} reduces the levels of bacteria such as streptococci, lactobacilli, and prevotella, which are known to cause tooth decay. None of the researchers followed up with participants for long enough to see whether they developed fewer cavities or other issues in the future, unfortunately.

One small study also found that chewing mastic gum three times per day for 20 minutes over one week reduced plaque when compared to a placebo gum. Participants in this study were forbidden from brushing their teeth or doing any other oral hygiene, though.⁹

The bottom line is, mastic gum probably has at least some dental health perks. There’s no harm in asking your dentist if it could help with your specific concern.

Other Benefits of Mastic Gum

Thanks to those aforementioned beneficial plant compounds, the health-promoting effects of mastic gum extend well beyond your mouth. More research is needed (a common refrain around these parts), but mastic gum shows promise for a variety of conditions including:

Ulcers

A study conducted back in 1984 found that people who took 1 gram of mastic powder every day for two weeks significantly improved ulcer symptoms and showed more signs of healing than counterparts in a placebo condition.¹⁰ Since then, multiple lines of evidence suggest that mastic gum, and some of the individual components therein, can effectively combat H. pylori.¹¹ (However, results here are mixed, with some studies showing no effect.) H. pylori bacteria are responsible for the vast majority of ulcers in both the stomach and small intestine.

Cancer

H. pylori is also a risk factor for developing stomach cancer, although there is no direct evidence that mastic gum is useful for prevention or treatment.

That said, a large number of studies have shown that mastic gum and mastic oil are cytotoxic (literally, “cell killing”) for cancer cells, including colon, lung, and pancreatic cancers and leukemia. Researchers have identified a number of pathways by which mastic compounds halt cancer proliferation by facilitating apoptosis.¹² Thus far, this research has been confined to in vitro studies (studies using cells) and mouse studies, so it’s too soon to know whether mastic gum would fight cancer in humans. Still, it’s interesting.

Chron’s disease

Two small studies found that taking mastic supplements (2.2 grams per day for four weeks) reduced inflammatory cytokines in patients with active Chron’s disease.^{13 14}

High lipids, blood glucose, and insulin resistance

I’m lumping these together because that’s what the handful of available human studies have done:

• Healthy Japanese men took 5 grams of mastic powder or a placebo each day for six months. Researchers also told half of the men in the mastic powder group to add brisk walks three times per week. Compared to the placebo group, all the men who took mastic powder had lower triglyceride levels after three months, but these differences disappeared by the six-month mark. However, after six months, both mastic powder groups had significantly lower insulin levels and HOMA-IR, a measure of insulin resistance.¹⁵
• A group of men and women aged 50 and above received either a high dose (5 grams a day for 18 months) or a low dose (less than one-seventh that amount for 12 months). Total cholesterol and LDL decreased over time in the high-dose group, but the effect was only significant in men.¹⁶
• One hundred fifty-six men and women with total cholesterol over 200 mg/dl to start were assigned to receive a placebo or one of three formulations of mastic gum. After eight weeks, participants in one of the mastic gum groups (but not the other two) had slightly lower total cholesterol. Their average fasting blood glucose also dropped by 4.5 mg/dl.¹⁷

I know some of my readers won’t be interested in lowering cholesterol as a matter of course, and I’m with you on that. However, I’d venture to say that even most lipid hypothesis skeptics agree that oxidized LDL is a risk factor for cardiovascular disease. In that vein, one in vitro study compared how well different gums and resins for preventing LDL oxidation. All the substances tested were effective to a degree, but mastic gum offered the most protection.¹⁸

Any Risks or Contraindications for Mastic Gum?

Mastic gum falls into the category of “things humans have been using for thousands of years but which haven’t been proven safe by modern standards.” The FDA doesn’t regulate it, but there’s also no evidence that it poses any hazards when used as directed. Do with that what you will.

One important thing to note is that the mastic tree is a member of the pistachio family. Anyone with a tree nut or other tree-related allergy should avoid mastic products until they check with their doctor.

Where To Buy Mastic Gum

As I said, mastic gum, oil, and capsules are readily available online and in some natural food stores. True mastic comes from Chios and is listed as a Product of Protected Designation of Origin by the EU, but imitation products still pop up. Unfortunately, it can be hard to discern what’s what, except perhaps by price. Real mastic isn’t cheap. The best you can do is look for assurances that the product comes from Chios, read reviews, and buy from a reputable retailer.

So what do you say? Are you interested in checking it out? Mastic remains a darling of some alternative health circles, although the clinical data is hardly overwhelming at this point. Try it if your goal is fresher breath, a stronger jaw, and possibly less indigestion. Don’t go replacing medicines for more serious ailments with mastic gum just yet. Still, there’s no reason not to ask your doctor about adding it to your current regimen if you’re curious.

The post Mastic Gum: Science and Benefits appeared first on Mark’s Daily Apple.

Originally posted at: http://www.nerdfitness.com/

Meet Sarah, a member of Nerd Fitness Coaching who has one of the hardest jobs you can have today: a nurse in a hospital!

Want to know what’s incredible about Sarah?

During the toughest year and a half of her career, Sarah also managed to get healthy and build a body she’s proud of!

If your first thought is “that’s totally bonkers,” welp, you’re not alone my friend.

That was my initial response too!

I’m sure you’re excited to find out how Sarah achieved her incredible results, all while fighting the pandemic.

Let’s jump right in!

How Sarah Found Success: 6 Lessons Learned

#1) It’s Okay to “Respawn” as Many Times as You Need

NF Coaching was not Sarah’s first rodeo.

In the past, Sarah had tried:

• A gym membership (that she never used): “I found it intimidating and didn’t know what to do when I was there. So I never ended up going.”
• Fitness classes: “I’d need to work extra hours and then I’d miss a class during the week. That would snowball into never going back.”
• Hiring a personal trainer: “It felt like the trainers didn’t know how to adjust their programs to accommodate my needs (I’ve had major knee surgery and there are certain exercises my surgeon recommended modifying or avoiding), so it became intimidating and discouraging.”

Oh, and that’s not to mention all the diets Sarah has tried!

“I’ve tried many different fad diets, tracking all my food intake, meal delivery services, etc.

But I had an all-or-nothing mentality with anything nutrition-related. A single slip made me feel like a complete failure. I’d then give up and go right back to my old eating habits.

I knew I wanted to change, but after years of stagnating I just wasn’t sure if I could do it alone.”

Takeaway: Sarah (like many in our Online Coaching Program), tried to get in shape time and time again. But she never saw any lasting progress.

While this can be incredibly frustrating (I’ve gone through this myself), if you find yourself relating, I want you to know: it’s okay.

It’s totally normal and common for us to take a few attempts (or more) until something finally clicks:

• Maybe we should be working out at home instead of the gym.
• Maybe we should be focusing on eating more vegetables instead of going Keto.
• Maybe a coach can help build a plan for our unique challenges.

The important thing is to keep trying and to try differently.

As long as we haven’t thrown in the towel completely, progress can still be made.

#2) Sarah Decided to Put Her Oxygen Mask on First

Sarah is a nurse, so it’s not too surprising that she usually put others’ needs before herself.

“Prior to NF Coaching, I prioritized work above everything else – it led to long hours, lots of stress, and poor eating habits (I’d eat every meal at the hospital I worked at, which meant takeout or cafeteria food).

When I wasn’t at the hospital I was so burnt out from work that I felt like I didn’t have the energy or time to do anything else. So I would just spend the time playing video games to try and relax.

Work was my excuse for everything – why I couldn’t get healthy, why I was miserable, why I couldn’t spend time with friends, etc.

Since I work in healthcare, I tried to justify it as the greater good, because I was helping people.

However, I’ve now learned that making the effort to change my habits and adopt a healthier lifestyle actually is still helping others. That’s because today I have way more energy and resilience (both from a physical and mental standpoint).

This lets me do a better job in all aspects of my work and life.

Takeaway: Airlines always remind us that in an emergency, we need to put our oxygen masks on first, before we start helping others.

Even if we want to, we’re not going to help anyone else if we’re busy suffocating!

Sarah learned this herself after years in the healthcare field.

She spent so much time helping others, she forgot to look after herself!

So remember: put your oxygen mask on first.

It isn’t being selfish. As Sarah learned, it’s actually one of the best ways to help others.

#3) Sarah Still Allows Herself Some Treats

Working in a hospital can be stressful.

So Sarah drinks a cup of coffee with a little hot chocolate every time she goes to work.

I think this is great!

It gives Sarah something to look forward to on a stressful day.

Sarah explains:

“Ah yes, my morning coffee with hot chocolate in it…hmmmm, so tasty.

That’s been my treat throughout the pandemic. It brings a little happiness and self-care to a hectic day.

At first, I was worried it was something I’d need to eliminate to follow a healthy diet, but my coach helped me realize little treats can still have their place

It’s an intentional decision and something I look forward to on my workdays.”

Takeaway: Healthy eating doesn’t mean we eliminate every single treat from our lives.

And no, we don’t have to wait for “cheat day” or whatever either. The term “cheat day” implies we’re doing something wrong. Life is too dang short.

If drinking a little hot chocolate makes us happy, we should do it!

As long as we have the big pieces in place (protein with most meals, lots of veggies, etc.) a daily treat can be fine. Beneficial even.

Speaking of getting the big pieces in place…

#4) Sarah Practices Meal Prep Sunday

“At the beginning of NF Coaching, we focused on meal planning and prepping.

This has been really successful.

A little bit of time on Sunday means that it’s actually faster and easier for me to eat healthy during the week, as opposed to grabbing take-out.

I’ll put on a podcast and spend a bit of time pre-chopping everything and prepping containers that are easy to grab.

Some of my go-to meals include:

• Scrambled eggs with ham and veggies for breakfast.
• Vegetables with hummus and crackers for lunch.
• A piece of fruit or some protein (almonds) for an afternoon snack.

I’m glad I started the practice of Meal Prep Sunday, because it saves me so much time.

Takeaway: Planning our next meal can be super helpful when trying to eat healthily.

A good way to go about this is cooking in bulk. That way breakfast or lunch just takes a microwave to “cook.”

It works for Sarah and it works for me as well.

Here are some tips for meal prepping for the week.

#5) Sarah Decided It Was Time to Try Something New (by Changing Less)

When you ask Sarah what surprised her about NF Coaching, she responds with “How easy it was!”

Sarah continues:

“I always assumed it would be difficult to lose weight. That it would mean giving up all good food and sacrificing my free time. That I’d just have to suffer through it.

But Coach Kerry really focused on working together to implement small changes slowly over time, so it never felt like I was drastically changing anything.

She helped show me how to make the good things easier, and the less desired things harder.

• Easier like setting a reminder in my phone for my workouts and meal prepping
• Harder like shifting the junk food to a less visible place in the panty.

Looking back, those small things have added up to a complete lifestyle change that I never would have thought possible. Yet it felt natural and easy.”

Takeaway: When we start a new habit, in a way we’re rewiring our brains.

We’re setting up new actions and rewards, like feeling good after a brief workout.

These sorts of things take time.

That’s why we go slow in NF Coaching. We know if we change everything at once, it’s going to take a while for our brains to adapt to all the new habits.

That’s why people often burn out when doing Whole30 or attempting some intense bootcamp.

But if we change one thing at a time – like Sarah eventually did – we allow the habit to form properly. Then we can jump into a new one and allow the process to repeat.

You’d be surprised just how effective this “one habit at a time” pace can be.

It helped Sarah feel like a new person…during a freaking pandemic!

So if you’ve had trouble getting in shape in the past, maybe try something different. Maybe try less.

#6) We Can All Use Some Help Now and Again

Sarah needed help prioritizing herself.

Luckily, a coach was able to show her how.

Sarah explains:

“I heard someone once say that the best investment you can make is in yourself.

I really think that’s true after seeing the change coaching has made in my life over the past year.

We’ve made gradual but permanent changes that will last a lifetime, and that would not have happened by myself.

To have that support, and know that there was someone who genuinely wanted to see me succeed and would cheer me on when I was tired – was invaluable.

It’s also sparked a real desire to keep changing and pushing myself, and that has extended into many other aspects of my life.”

Oh, and despite Sarah prioritizing herself more, she’s actually able to do a better job at work too. Critical considering the times we live in.

“One of the most mind-blowing things to me is that this all happened as a healthcare worker during a pandemic.

The work was harder than before, and yet life felt easier.

Learning to take care of myself and put my health first actually helped me recover from burnout at a time it should have been at its worst, and gave me the energy to be there for others when they most needed it.”

Takeaway: We can all use some help now and again.

Unless we’re some type of self-sufficient hermit in the mountains, we’re going to need help from others.

If you have abandoned society, I’m impressed with your ability to stay up to date on Nerd Fitness.

There’s no shame in this.

Like Sarah, we might learn that it actually allows us to help others better.

Want to Be Our Next Success Story? Put Yourself First!

If you’re interested in learning if our Online Coaching Program can help you today, you can speak with a member of our team.

They’ll explain the ins and outs of NF Coaching without being all pushy and salesy (I hate all that).

It’ll just be an honest discussion on how our program works and what to expect when you become a member.

Ready?

If you want to see if you’re a good fit for Nerd Fitness Coaching, you can schedule a call right here:

Learn more about Nerd Fitness Coaching!

With that my friend, I’m out.

For the Rebellion!

-Steve

PS: I want to give a big kudos to all our Rebels in the healthcare industry.

You’ve had a tough 18 months and many of us wouldn’t be here without your hard work.

Thank you.

###

The post A Nurse, a Pandemic, and a Success Story first appeared on Nerd Fitness.

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Now that the world is opening back up (well… in some places), we’re eating out more, going to more parties, and returning to a “new” new normal that sometimes leaves us (or our partners) struggling to find balance. In this week’s Ask a Health Coach, Erin is here to answer your questions about all this, plus much more. Got something to ask? Post your question in the comments or in our Mark’s Daily Apple Facebook group.

Maria asked:
“How do you handle social situations, specifically a party where no one is health minded? The host said to bring an appetizer and that’s it. We are also planning on staying overnight, so this may need to be part of my 80/20 plan. What can I do to mitigate the damage?”

The Primal Blueprint’s 80/20 philosophy means lots of things to a lot of different folks. For instance, you might interpret it as eating Primal 80% of the time and enjoying your favorite non-primal foods the other 20% — and this can be enacted in many ways, from every fifth day being an indulgent day; or one-fifth of every meal being a non-Primal treat food, etc. Or maybe you use that 20% for those times you’re out and about and decide it’s easier to go with the flow and have the bun (or the fries or the crème brulee). By the way, this is how I use it.

The Basics of the 80/20 Principle

In short, it’s less of a rule and more of a guideline around keeping you sane. It’s the recognition that life throws curveballs at you sometimes. And it’s the acknowledgement that you’ve decided to take responsibility for your overall health. Here’s what it’s not though:

• It’s not an excuse to avoid standing up for what’s important to you (#boundaries)
• It’s not intended to make you feel like you’re some kind of “diet pariah” with strict and fussy rules
• It’s not set up to leaving you feeling guilt or shame
• It’s certainly not something to stress about

If you already have a good idea what the scenario looks like, and you’re not interested in eating Standard American Diet fare for an entire weekend, here’s an idea: don’t.

What if You Felt Empowered Instead?

It’s possible to enjoy social situations and weekends away without worrying about what you’ll eat. It’s possible to feel confident instead of stressing out or already making plans to combat the aftermath. You’ve just got to have the right tools in your toolbox. Here are some of my favorites:

1. Get comfortable saying “no.” Many of my health coaching clients feel bad about passing up a dish that someone has made from scratch, but how liberating would it be to just say “no thanks” and then move on? Practice the art of declining an offer without feeling the need to justify your response.
2. Bring your own food. You’re already bringing an appetizer, so why not bring more? Even if your friends aren’t health minded, I’m fairly confident no one’s going to turn their nose up at a plate of deviled eggs, beef kabobs, or a bowl of guac. Charcuterie boards are trending right now.
3. Relax a little. Like I said, 80/20 is a guiding principle — one that goes way beyond just what you eat. Being successful is less about what you do over the course of one random weekend, and more about what you do over a week, month, or year.

Jackie asked:
“I really failed at keto. When I make the effort, I feel amazing, however I’ve totally fallen off the wagon. I’ve completely stopped trying and have put on nearly 14 pounds in the last few weeks. It’s the heaviest I’ve ever been. Do you think keto isn’t right for me?”

Sometimes folks just want me to just answer the darned question… but I can’t help myself; I need to go deeper.

What strikes me the most isn’t the fact that you’ve gained weight, or whether or not keto is right for you, it’s your internal dialogue. The way you talk to yourself (often called your inner critic), plays a huge role in how you live your life. If you’re constantly being told you’re a failure or that you’re not a *healthy* person, or that you’ll just gain the weight back anyway, it’s going to be that much more of a mental battle to change your ways.

You’re Born with a Negativity Bias

It’s also important to know that the brain is hardwired for negativity. Ever notice how bad reviews get more attention than good reviews? Or that criticisms have more of an impact than compliments? Psychologists call this the negativity bias, and basically it means that we tend to register negative experiences more quickly and feel them more deeply.¹ That’s why past traumas can be so hard to overcome. Notice I say hard and not impossible.

It’s up to you — a health coach can also help you through this process — to reframe those negative, nagging thoughts into less destructive ones.

How to Reframe Your Thoughts

It doesn’t have to be all rainbows and kittens, especially if you’re not feeling it, but acknowledging these thoughts and choosing different ones is the first step to accepting where you are and carving out a clear path where you want to go.

1. Understand that your brain is trying to protect you. Its job is to keep you safe from the unknown. That’s why it keeps replaying the same soundtrack over and over again. Also: you don’t have negative thoughts, you have the habit of thinking negative thoughts. I realize this is a minor shift in language, but it has big implications on how open you are to letting go of things that no longer serve you.
2. Take away your inner critic’s power. Feels like a daunting task, right? It’s easier than you think. Next time you have a thought that feels negative or like something a worry wart or bully would say, give that voice a name. Give it a silly voice too if you can. Personifying the thoughts that repeatedly pop into your mind starts to separate you from those thoughts and ultimately takes away the power they have over you.
3. Challenge the negative thought. Look for proof that the thought isn’t true. Did you really fail at keto or did you have a stressful week (or year) and decide not to make time to plan appropriately? Or maybe you didn’t have your why totally dialed in. Regardless, find evidence to dismantle your negative thought. So, to bring it back: You say you “failed at keto” — is that really true? What if it weren’t true? What if the only thing you actually “failed” at was forgetting to have some protein thawed in the fridge, or clearing the corn chips out of the pantry?
4. Embrace imperfection. As a recovering perfectionist, I can tell you first-hand that this strategy is crucial to reframing your thoughts. Honing your ability to accept your imperfections allows you to look at situations as feedback, not failure. Plus, it helps you stay on track because you’re not fussing over every little detail.

Remember, being healthy isn’t just about what you’re eating. It’s about your sleep, your stress levels, your activity, and your self-talk. It’s all important if you want to achieve health and happiness.

(As for whether keto is right for you, since folks really do just want me to answer the darned question… I think it’s pretty “right” for most humans, some of the time.)

Mary asked:
“I think my husband is a “sabotager.” We designated an account for food shopping, but he keeps dipping into our budget for other things, even though he knows I am trying to do this low starch and low sugar diet and require special items. How do I get him on my side?”

Ahh, the struggles of navigating self-improvement with a partner who’s not totally on board. One of the biggest challenges of eating a certain way is that not everyone in your household is going to be on the same page. Not only that, those people may begin to resent (and subsequently sabotage) you for taking steps to improve your health.

Like you’re noticing, maybe they spend money allotted for one thing on something else. Or they look at you sideways when you order your burger lettuce-wrapped. And while you’re probably not going to get him to ditch his processed food diet, you can lay the groundwork for having a more respectful relationship.

Get Clear on Expectations

The biggest source of conflict I see with my health coaching clients is the disconnect between what one person is doing and what they expect from their partner. The best advice I can give you is to have a well-rounded, fully two-sided conversation about what your food budget is meant to be spent on. For example, if your husband brings home cookies when you’re abstaining from sugar, you probably feel like he’s sabotaging your efforts. But what if the guy just likes cookies? It’s his budget too, and as much as the world would be better off taking processed food off the table, it’s not going to happen.

Frame this conversation as an agreement, rather than an expectation. Instead of telling your partner what you want or need from them, explain why it’s important to you and ask them if they’d be willing to come to an agreement that is mutually beneficial. For instance, maybe you co-create an agreement that says that treat foods like cookies are brought home from the store on specially-designated treat days (Treat Tuesday?), and the purchase of said treats doesn’t come out of the shared food budget. That puts some parameters around the treats, without foisting your health decisions on your unsuspecting life partner.

P.S. How to Save on Healthy Food

Another thing to keep in mind is that eating healthy — and that includes low carb and low sugar items — doesn’t necessarily have to cost more. In other words, you may not need to budget as much as you think. Sure, grass-fed beef costs more. And organic fruits and veggies cost more. But nutritious foods don’t always have to break the bank.

• Skip the store and visit a local farmers market instead. Don’t have a market near you? Frozen fruits and veggies are a good option.
• Lean cuts of conventionally raised meats are a decent back-up if you can’t swing grass-fed.
• Watch out for the extras. You know, the biodynamic wine, the fancy dark chocolate, the artisan cheeses. They’re nice to have (and as a proud hedonist, I am a true fan!) but you don’t need them. If budgeting is (one of) the great obstacle(s) in your way, get clear on what you actually need in the fridge and pantry.

How about you? Do you agree? Disagree?

The post Ask a Health Coach: Sabotage and Eating Healthy in Social Situations appeared first on Mark’s Daily Apple.