232 | Physical Health for Mental and Emotional Health

I was honored to be interviewed by Angie Peacock (of Medicating Normal documentary, and also one of our other LIVE recorded calls). Please take a moment to check out this conversation! Lots of great gems!

 

There is Hope! 

With health, anything is possible. EVERYTHING IS POSSIBLE.

100% of the time, when you improve your health, you improve how you feel.

 

Challenges and Trauma as Allies. 

Look at your challenges and trauma as allies in your journey.

They can be the catalyst for positive health changes, they give you skepticism, and they make you ask questions.

 

How to Make Health Change.

1. Vision for self and health. Connect with a vision for yourself and health. What changes do you want to experience? What is possible? 
2. List out the options. What are the things that you could work on to move in that direction? What are the things you know you need to work on? 
3. Start simple. Then start with just 1 thing. Something simple. That you can do most days if not every day.

 

Here’s the Good News:

You WILL experience changes. Look for them to show up. Then you know you’re on the right track.  

Once you start to notice the results, for most of these health habits, they may be subtle, but they are CUMULATIVE OVER TIME.

 

Consistency is Key.

PR TIP: Focus on your current habits, not your current results. 

Small habits over time add up to big changes. 

PR TIP: You get what you do consistently. 

 

Avoid Perfectionist Mindset! 

Avoid thinking you have to go to extremes, or go “all or nothing.”

Keep it simple and doable. 

 

Simple Things to do with Nutrition

• Learn how to read labels. 
• Embrace animal foods and protein. Protein is the most satiating of all the macro nutrients, and the most nutritious. 
• Get your first meal of the day spot on! That will give you momentum.

 

Simple Things you can do with Fitness

1. Start with a walk in the morning. Habit stack it with getting some natural light and fresh air. This is GREAT for some "own mind time."
2. Add a walk in the evening when you’re ready. 
3. Add movement breaks throughout the day.  

 

Simple things you can do for Sleep

• Get early morning natural light into your eyes, without sunglasses. 
• Get brightness throughout the day. 
• Minimize your exposure to brightness at night.

 

How to focus on brain health:

• Exercise! Walks are powerful.  
• Train your body to be metabolically flexible and use fat for fuel. Do this by
  1. eating real food
  2. keeping carbohydrates relatively smaller compared to other things 
  3. allowing natural space between your meals with no snacking. 
• Get natural light every day = great for mitochondria. 
• Prioritize your sleep. 
• Take a quality creatine monohydrate. 
  1. Buy this creatine, https://amzn.to/3LJ1ehB. 
  2. Here’s a great article on creatine https://chrismasterjohnphd.com/tools/2017/12/20/consuming-creatine-in-foods-and-supplements
• Get choline! Eat animal foods and egg yolks. 
• Minimize TV. DO build social connections and play games.

 

Why work with a coach?

• A good coach can be a shortcut to health. 
• A good coach supports you. 
• A good coach helps you hold yourself accountable.

 

How to find a good coach:

• It has to feel right. 
• It has to make sense. 
• The coach has to seem to care. 
• A good coach gives you autonomy and doesn’t just tell you what to do.