Category: exercise

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Season 3 of Taste of Truth Tuesdays: Launching December 31st

We’re back! After a transformative and eye-opening second season, I’m excited to announce that Season 3 of Taste of Truth Tuesdays will kick off on December 31st. (Audio says Jan 7th, which was the original start date, I bumped it up a week.) This season promises to be packed with even more riveting conversations and insightful discussions. We’re diving into the complexities of spirituality, healing, activism, mental health, body image, and the power dynamics that shape our lives.

Here’s a sneak peek at the incredible guests you’ll hear from in the upcoming season:

Connie A. Baker: Spiritual and Religious Abuse

Connie A. Baker brings her expertise and personal experience to discuss the destructive impacts of spiritually abusive messages. These messages often erode our self-trust, leaving us vulnerable to further harm. In our conversation, we’ll explore the process of recovering from spiritual abuse and why it’s essential not to rush this journey. Connie will help us understand how survivors—especially those of us with a default setting of ‘push through’—can slow down and approach the healing process with patience. This wisdom is invaluable for true recovery, and I can’t wait for you to hear Connie’s insights.

Yasmine Mohammed: Escaping Radical Islam and Advocating for Women’s Rights

Yasmine Mohammed, a human rights activist and author of Unveiled: How Western Liberals Empower Radical Islam, joins me to share her powerful story. After escaping a forced, abusive marriage to an Al-Qaeda operative, Yasmine became an advocate for women’s rights. Through her non-profit organization, Free Hearts, Free Minds, she works tirelessly to support individuals seeking freedom from oppressive environments. Her memoir and activism offer a deeply personal and courageous perspective on overcoming adversity and empowering women. Her journey is one of survival, strength, and defiance.

Leah Denton: Therapy Harm and Power Dynamics in Mental Health

Leah Denton, the brilliant host of Psycho/Therapy podcast, will bring her deep insights into the harm that can occur within the therapeutic space and pastoral counseling. Leah, a survivor of therapy harm herself, shines a light on the ethical and systemic flaws within the mental health industry. She amplifies the voices of those who’ve been silenced and challenges us to rethink the power dynamics that can influence our healing. Leah’s work is a powerful call to action for better, more ethical care in therapy and beyond.

The Wellbeing Doctors: Body Image and Social Media’s Impact on Mental Health

Dr. Hannah Jarman and Ms. Claudia Liu, the dynamic team behind The Wellbeing Doctors, will discuss the intersection of body image, disordered eating, and the profound impact that social media has on our mental health. In their research, they’ve uncovered how active engagement with peers on social media can immediately reduce body image satisfaction, particularly for women. Together, we’ll explore how we need to redefine both beauty and health in ways that promote our true well-being, beyond appearances.

Wellness with Jaqui: The Real Story Behind Nutrition Research

Jaqui is back to break down the often-confusing world of nutrition research. If you’ve ever been baffled by conflicting diet headlines, this episode is for you. Jaqui will help us understand why nutrition research can be so complex, and how ‘statistical significance’ might not always mean what we think it does. This episode will bring clarity to the world of nutrition science and challenge the headlines we often see.

Franklin O’Kanu: Bridging Science, Spirituality, and Practical Wisdom

Franklin O’Kanu, also known as The Alchemik Pharmacist, is the founder of Unorthodoxy, a Substack that explores the spiritual dimensions of modern life through a holistic lens. With a Doctorate in Pharmacy and a background that bridges Pentecostal Christianity, Eastern philosophies, quantum physics, and Jungian psychology, Franklin offers a truly unique perspective. We’ll dive into his journey—from challenging conventional views during the pandemic to crafting a plan rooted in spiritual and natural principles. Franklin’s exploration of science, spirituality, and practical wisdom is sure to offer deep insights and foster a deeper understanding of the world around us.

This season is going to be a wild ride, full of wisdom, courage, and deep dives into essential topics that will challenge and inspire you. Don’t miss out on the launch of Taste of Truth Tuesdays Season 3 on December 31st! Make sure you’re subscribed, so you never miss an episode.

Stay curious. Stay skeptical. And, as always, keep tuning in! 🎙️🔒

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Embracing the Season: Winter Solstice, Holidays, and New Year Goals

Welcome back to Taste of Truth Tuesdays! With the winter solstice just days away, we’re officially in the home stretch of 2024. The shortest day of the year reminds us to embrace the darkness while we prepare for the return of the light. It’s a reflective time—perfect for thinking about the holidays, setting intentions, and crafting meaningful goals for the new year. Today, we’re unpacking all of this, diving into the science of motivation, and introducing the 365 Easy Challenge. If you’re ready to create lasting habits that stick, you’re in the right place. Stick around until the end for December journal prompts designed to help you close out the year with clarity. Let’s get started!

The Truth About Motivation

Let’s start by busting a common myth: motivation is NOT the secret sauce to achieving your goals. It’s more like an internal campfire. You have to keep stoking it, or it fizzles out. Motivation, whether intrinsic or extrinsic, is unreliable. Intrinsic motivation comes from within — like your desire to be healthy or curious. Extrinsic motivation, like fitness challenges or rewards, comes from external sources.

So, what’s the science behind this? Motivation is tied to our brain’s reward system. Dopamine plays a critical role—it’s the “feel-good” chemical released when we anticipate a reward. But here’s the catch: dopamine isn’t just about pleasure; it’s about seeking. This is why motivation can be fleeting—once the novelty of the reward wears off, so does the drive. This is where habits and routines come in. They remove the need to rely on motivation alone, anchoring actions in consistency instead of fleeting feelings.

Awareness is the foundation of meaningful change. You can’t fix what you don’t know is broken. That’s why our 365 Easy Challenge emphasizes building habits that last, not just riding the highs of short-term motivation.

Why Traditional Challenges Fall Short

Have you ever tried extreme diets like Whole 30 or intense challenges like 75 Hard? While these can inspire short bursts of action, they often fail to teach sustainable skills. The problem isn’t laziness or lack of discipline; it’s unrealistic goals and focusing on what others are doing instead of tailoring solutions to your needs.

Science supports this too: extreme approaches often activate the brain’s stress response, making it harder to sustain willpower. Cortisol, the stress hormone, can hijack your decision-making, leading to burnout or impulsive choices. Instead, we need to focus on actions that align with our values and fit seamlessly into our lives.

This year, we’re flipping the script. The 365 Easy Challenge is all about mastering the basics — simple, sustainable actions that create consistency. Remember, consistency builds routines, and routines drive results.

Introducing the 365 Easy Challenge

Here’s the breakdown: The challenge focuses on six foundational habits:

  • Brain Reframe 🧠
    Your body doesn’t need a “reset” — your brain does! Shift the focus to what you’re adding, not subtracting. More protein, more fruits & veggies, more movement. It’s all about progress, not perfection. Spend five minutes daily countering negative self-talk with rational, supportive statements. This rewires neural pathways and strengthens your brain’s ability to shift perspectives, helping you stay aligned with your goals.
  • Stress Management (and Your Mindset Around Stress) 😤
    Stress is the silent killer of self-control and health. Managing stress isn’t just about chill vibes; it’s about understanding your stress and handling it like the boss you are. Take intentional movement breaks, practice deep breathing, and reframe stress as a challenge, not a threat. Movement enhances endorphin release, while reframing stress alters its impact on your body, helping you maintain mental clarity and avoid burnout.
  • Sleep Consistently 😴
    The most underrated (yet most important) aspect of health? SLEEP. If you’re aiming for aesthetic goals, consistent sleep should be at the top of your priority list. Prioritize a bedtime routine with blue-light blocking, magnesium supplements, and a consistent schedule. Sleep affects everything from metabolism to emotional regulation. Even just one hour less sleep per night can impair cognitive function and decision-making, so get those 7-9 hours for optimal performance.
  • Digestive Health 🥦
    Your body doesn’t thrive off what you eat, but off what you can digest and absorb. Let’s get those healthy poops on track and optimize your digestion for real transformation. Eat a protein-rich breakfast within 60 minutes of waking, and practice mindful eating by chewing thoroughly. Did you know that proper chewing activates enzymes in your saliva that kickstart digestion, setting the stage for better nutrient absorption and smoother digestion throughout the day?
  • Adequate Nutrition 🍏
    Under-eating doesn’t get you anywhere good. Let’s focus on fueling your metabolism, building muscle, and living your life — so when the time comes for fat loss, it’s smoother and healthier than ever. The amount of food you need to eat per day may surprise you! Your TDEE (Total Daily Energy Expenditure) includes the energy required to support basic bodily functions (known as basal metabolic rate or BMR) and your daily physical activities. This can range from 1800-2400 calories for most individuals, so fueling your body adequately is key to long-term success.
  • Gratitude Practice 🙏
    Meditation, prayer, and focusing on gratitude are more than just buzzwords. Science shows they can actually help you stay on track with your diet and exercise goals. Start your day by writing down three things you’re grateful for. Research shows that gratitude practices enhance mental health and even improve physical health by reducing inflammation and improving sleep quality, creating a positive feedback loop that supports overall wellness.

When clients approach me desiring fat loss, we often need to shift our focus first to achieving optimal psychological and physiological baselines. Many struggle with yo-yo dieting, binge eating, a poor relationship with food, negative body image, and sporadic workout consistency. That’s why periodized nutrition—or planning strategies like reverse dieting to support metabolism—is so important. Nutrition isn’t just about cutting calories; it’s about fueling your body to thrive.

Every week, you’ll add one action from each habit category. By week five, you’ll have integrated all six habits into your routine. And it’s okay if life happens and you miss a day — progress over perfection is the goal here.

Building Sustainable Habits

Why does this approach work? Because it’s rooted in simplicity and adaptability. You’re not overhauling your life overnight or setting yourself up for burnout. Instead, you’re focusing on actions that are easy to maintain and build upon.

For example, let’s talk digestion. Did you know your body isn’t what you eat but what you can digest and absorb? Simple changes like chewing your food more thoroughly or incorporating a 10-minute walk after meals can make a huge difference in your health.

And when it comes to sleep, the science is clear: adults need 7-9 hours of quality sleep for optimal function. Creating a bedtime ritual can condition your brain to wind down, making it easier to fall asleep and stay asleep.

December Journal Prompts

As promised, here are your December journal prompts to close out the year with reflection:

  1. What was the most significant moment of your year, and why?
  2. List three accomplishments you’re most proud of this year.
  3. How have you grown as a person over the past year?
  4. Write about a goal you didn’t achieve—what held you back, and what did you learn?
  5. “This year taught me…”

Take 10 minutes to reflect on these, and you’ll start the new year with a clear mind and a motivated heart.

As you embrace the new year, remember that lasting change comes from building habits, not from a fleeting burst of motivation. By grounding yourself in gratitude, reflection, and simple daily actions, you can create a year that feels easy—and meaningful.

Check out the full 365 Easy Challenge guide for detailed steps to start your journey today.

Easy 365 ChallengeDownload

Let’s make 2025 a year of progress and joy!

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Master Your Sleep: Simple Hacks for Restful Nights

The holidays are here, and while it’s the season of joy, connection, and maybe a few too many late nights, it’s also the perfect time to start preparing for the 365 Easy Challenge kicking off in 2025. And let’s face it: sleep is the foundation for everything we’ll tackle together next year.

Did you know women are more likely to struggle with insomnia than men? It’s not just in your head—it’s science. Hormonal fluctuations (hello, PMS, pregnancy, and menopause) wreak havoc on your sleep cycles, making restful nights feel like a luxury you can’t afford to miss.

But here’s the real kicker: poor sleep doesn’t just leave you feeling groggy. It messes with your mood, metabolism, and even your muscles. Whether you’re juggling holiday chaos, prepping for a fresh start in January, or just trying to function, running on empty isn’t the answer. Let’s dig into why quality sleep is essential—and how to actually get it.

Why Sleep Matters More Than You Think

  1. Inflammation & Immunity
    Sleep is your body’s built-in anti-inflammatory agent. Without it, inflammation skyrockets, leaving you vulnerable to chronic diseases and poor recovery from workouts or injuries.
  2. Mental Clarity
    Brain fog isn’t just an inconvenience; it’s a sign your brain didn’t get its overnight “detox.” Sleep clears out waste products like amyloid plaques, which are linked to neurodegenerative diseases. Think of it as housekeeping for your mind—skip it, and you’re living in clutter. Braig fog + thyroid connection!
  3. Hormonal Harmony
    From cortisol to melatonin to estrogen, sleep keeps your hormones in check. Messy sleep = messy hormones, which can mean mood swings, weight gain, and irregular cycles.
  4. Circadian Rhythm & Beyond
    Your body runs on a 24-hour clock. Disrupting it—whether with late-night scrolling or inconsistent sleep times—throws everything off, including digestion, energy levels, and even hunger cues.

Sleep & Exercise: The Sneaky Saboteur

Think sleep doesn’t impact your workouts? Think again. Poor sleep leads to:

  • Slower reaction times (hello, clumsiness).
  • Increased injury risk (because you’re tired and uncoordinated).
  • Longer recovery times (muscles can’t repair without rest).
  • Heightened fatigue (making you feel like you’re dragging through every rep).

💡 Quick fix: Research shows a 45-minute afternoon nap can improve performance and lower perceived effort. Translation: naps aren’t lazy; they’re strategic.

Bedtime Hacks for Better Rest

  1. Dim the Lights
    Block blue and green light from screens, lower the brightness, and dim the room 1–2 hours before bed.
  2. Chill Out
    Literally—lower your bedroom temperature to around 65°F (18°C). Cooler temps signal your body it’s time to rest.
  3. Silence & Darkness
    Total darkness (blackout curtains or a sleep mask) + white noise or earplugs = your best chance at uninterrupted rest. My favorite sleep track
  4. Stick to a Schedule
    Consistency is key. Aim to go to bed and wake up at the same time—even on weekends.
  5. Don’t Force It
    Wake up in the middle of the night? Get out of bed briefly to reset instead of tossing and turning.

Level Up Your Sleep with Bedtime Gummies

Let’s talk about a bedtime treat that actually works: Tart Cherry Gummies. Packed with melatonin and glycine, they’re a natural way to ease into deeper, more restful sleep.

Why Glycine Rocks:

  • Helps you fall asleep faster.
  • Improves sleep quality and efficiency.
  • Eases symptoms of insomnia.

Recipe:

  • 1 cup tart cherry juice
  • 1 cup water
  • 4 tbsp beef gelatin
  • Maple syrup (to taste)
  1. Bloom the gelatin in half the juice for 3–5 minutes.
  2. Heat the remaining juice, then combine.
  3. Pour into molds or a dish and refrigerate.

The Takeaway

Sleep isn’t a luxury—it’s a lifeline. From balancing your hormones to enhancing your brainpower, it impacts every aspect of your health. If you’re still treating it like an afterthought, it’s time to flip the script.

Now, tell me: what’s your biggest sleep struggle, and which hack are you going to try first? 💤

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Overcoming Negativity: The Power of Gratitude

Thanksgiving marks a season of reflection, yet gratitude isn’t always easy to come by—especially after an election year, when cognitive overload and societal stress dominate our attention. This isn’t just a personal struggle; neuroscience suggests our brains are wired to focus on negativity, a phenomenon called negativity bias. This tendency, coupled with cultural norms emphasizing individual success and the relentless comparisons driven by social media, makes practicing gratitude a skill we must consciously develop.

In my work as a coach and host of Taste of Truth Tuesdays, I often explore how habits—like fitness, nutrition, or mindfulness—shape not just our bodies, but our minds. Gratitude operates the same way: it’s not a passive feeling, but an active practice. According to Dr. Monica Johnson, gratitude has the power to rewire your brain, reducing stress and boosting resilience. Here’s why it can be so hard—and how you can overcome those challenges.

Why Gratitude Feels So Hard

  • 1. Negativity Bias

Our brains are wired to prioritize threats and negative experiences over positive ones. This evolutionary survival mechanism can make it harder to notice or appreciate the good in our lives.

  • 2. High Expectations and Comparisons

Social media amplifies the pressure to compare our lives to others, often creating unrealistic standards. When our focus shifts to what we lack, gratitude takes a backseat.

  • 3. Cognitive Overload and Stress

Life moves fast, and our schedules are packed. Reflecting on what we’re thankful for requires slowing down—a luxury stress and busyness don’t easily allow.

  • 4. Cultural and Social Conditioning

In cultures that prize personal achievement and material success, gratitude can feel secondary. Celebrating milestones and accomplishments may overshadow smaller, everyday joys.

  • 5. Mental Health Challenges

Depression, anxiety, and trauma can make it difficult to recognize and appreciate the positives in life. These conditions often shift focus to worries, fears, or a sense of helplessness.

  • 6. Entitlement Mindset

When we feel entitled to certain comforts or successes, it diminishes our ability to see them as gifts, fostering dissatisfaction instead of gratitude.

  • 7. Lack of Practice

Gratitude is a skill, not just an attitude. Without consistent effort, it’s easy for this muscle to weaken.

The Science of Gratitude: Three Proven Strategies

Fortunately, research provides powerful tools to strengthen gratitude. These practices are straightforward, effective, and supported by science.

1. Gratitude Journaling

One of the simplest and most effective methods is keeping a gratitude journal. Regularly writing down three to five things you’re thankful for has been shown to boost emotional well-being and reduce stress.

As a gardener and homesteader, I’ve found parallels here: journaling is like planting seeds of positivity. With time, those seeds grow into a garden of resilience and contentment.

Why it works:

A study by Dr. Robert Emmons, a leading researcher on gratitude, found that journaling helps rewire the brain by reinforcing positive experiences. This practice shifts focus away from what’s missing in your life toward what’s already there.

How to do it:

  • Spend five minutes each evening listing specific things you’re grateful for.
  • Be detailed—rather than “I’m grateful for my family,” write, “I’m grateful for the family dinner we had tonight where everyone laughed together.”

2. Gratitude Letters or Visits

Writing a heartfelt letter to someone who has positively impacted your life is another effective practice. Even better? Deliver the letter in person or send it to them.

Why it works:

Research highlighted by Dr. Monica Johnson of The Savvy Psychologist shows that thanking someone you’ve never properly appreciated increases happiness immediately and for up to a month afterward. The act deepens relationships and reinforces a sense of connection.

How to do it:

  • Reflect on someone who has helped or supported you in a meaningful way.
  • Write a sincere letter describing what they did and why it mattered.
  • Deliver it, either in person, through a video call, or via mail.

For me, this practice reminds me of the people who’ve supported my journey—from launching my podcast to building a small homestead.

3. Mental Subtraction of Positive Events

Instead of focusing on what you’re grateful for, imagine your life without certain positive aspects. This “mental subtraction” technique can powerfully enhance your appreciation for what you have.

Why it works:

A study published in the Journal of Positive Psychology revealed that imagining life without key blessings intensifies gratitude by showing how much worse life could be. This perspective shift cultivates appreciation even for things we take for granted.

How to do it:

  • Think about a cherished relationship, opportunity, or moment in your life.
  • Reflect on how your life would be without it.
  • Let this realization deepen your gratitude for that aspect of your life.

I often reflect on what life would be like without the small joys I’ve cultivated—like watching our garden grow or exploring life with my 3 dogs. It’s a powerful way to deepen appreciation for the present.

Gratitude is a Skill Worth Building

Gratitude might not come naturally, but with consistent practice, it can become a cornerstone of emotional resilience and happiness. By journaling, expressing thanks to others, and practicing mental subtraction, you can train your brain to focus on the good—even amidst life’s challenges.

Gratitude isn’t just a feel-good emotion—it’s a powerful mental tool that rewires your brain for better health and happiness. Through neuroplasticity, gratitude practices such as journaling or simply expressing thanks, strengthen neural pathways linked to positive emotions and weaken those associated with stress or negativity. This results in reduced anxiety, lower cortisol (the stress hormone), and improved mood​​

But the benefits don’t stop at mental health. Gratitude is also linked to better heart health, stronger immune function, and improved sleep quality. By calming the nervous system, gratitude promotes relaxation and a sense of well-being. Plus, it enhances emotional intelligence, fostering empathy, compassion, and stronger social connections​

As Dr. Monica Johnson reminds us, gratitude is like a muscle: it grows stronger the more you use it. This Thanksgiving, and in the year ahead, let’s commit to cultivating gratitude as a daily habit. The rewards—a brighter perspective, deeper connections, and greater joy—are well worth the effort.

Gratitude isn’t about ignoring pain or hardship—it’s about recognizing the value in the journey. Whether you’re navigating personal struggles, cultural pressures, or simply a stressful holiday season, gratitude offers a way to stay curious, grounded, and resilient.

For more information on the 365 Easy Challenge for 2025, click here!

Which gratitude strategy will you try first? Let me know in the comments!

For a deeper exploration of the science of gratitude, you can check out these insightful resources:

Books:

  1. The Gratitude Diaries by Janice Kaplan – This book blends personal storytelling with scientific research on the power of gratitude in transforming daily life.
  2. Thanks! How the New Science of Gratitude Can Make You Happier by Robert Emmons – Emmons, one of the leading researchers in the field, explores the science behind gratitude and how practicing it can improve physical and mental health.
  3. The Happiness Advantage by Shawn Achor – Achor discusses how happiness, including gratitude, can lead to success in work and life by creating a positive mindset.

Studies and Articles:

  1. Gratitude and Well-being (Greater Good Science Center) – A collection of studies demonstrating that gratitude can improve overall well-being, reduce stress, and enhance relationships​Greater Good.
  2. A study published in Psychology of Well-Being found that practicing gratitude regularly can help reduce negative emotions and promote a greater sense of life satisfaction​Greater Good.

TED Talks:

  1. “The Power of Vulnerability” by Brené Brown – Brown explores how embracing vulnerability, along with gratitude, leads to a deeper connection with others and personal well-being.
  2. “What’s So Funny About Gratitude?” by Robyn Stratton-Berkessel – In this talk, Stratton-Berkessel discusses the profound impact that asking about positive experiences can have on fostering gratitude in everyday life​ PositivePsychology.com.
  3. “The Secret to Happiness is Helping Others” by Mike Robbins – Robbins highlights how gratitude, especially when expressed towards others, can create a ripple effect of kindness and well-being​PositivePsychology.com.

These resources provide a rich blend of personal, scientific, and practical perspectives on how gratitude can enhance our lives.

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Unlocking the Power of Hope Molecules: How Movement Transforms Mind and Body

Did you know your body can help your brain feel more hopeful through movement?

In our fast-paced world, finding effective ways to boost our mental and physical well-being is more crucial than ever. Recent research highlights an exciting phenomenon: our muscles aren’t just for movement; they act as endocrine organs, secreting beneficial substances known as hope molecules. These molecules, or myokines, have a profound impact on our brain, body, and mood, offering a natural and powerful way to enhance our overall health.

What Are Hope Molecules?

Hope molecules are proteins released into the bloodstream from our muscles during movement. These myokines play a vital role in:

  • Protecting against depression, PTSD, and chronic stress
  • Increasing neuroplasticity, which helps our brain adapt and grow
  • Altering the hippocampus, a brain region crucial for stress resilience
  • Boosting brain-derived neurotrophic factor (BDNF), which enhances our ability to manage stress and difficult emotions

Dr. Kelly McGonigal succinctly puts it: “Every time we move our muscles, we are giving ourselves an intravenous dose of hope.” This means that even a short burst of movement can significantly impact our mental health, providing an antidepressant effect that enhances resilience to stress and trauma.

For instance, a short walk or a quick workout doesn’t just get the blood pumping; it also triggers the release of these mood-enhancing chemicals. This phenomenon is sometimes referred to as an “antidepressant effect,” where the physical act of moving your body leads to the release of neurotransmitters that can lift your spirits and combat feelings of depression.

Moreover, this boost in mood and resilience isn’t just about the immediate effects. Regular short bursts of exercise contribute to long-term mental health benefits, enhancing your ability to cope with stress and trauma. By incorporating even small amounts of movement into your daily routine, you can help your body produce more hope molecules, thereby strengthening your mental health and emotional resilience.

So, the next time you’re feeling low, remember that a little movement might just be the key to unlocking your body’s natural antidepressants and enhancing your capacity to handle life’s challenges. 🚶‍♀️💪🌟

The Mind-Body Connection: Insights from the “Mind Over Milkshake” Study

To deepen our understanding of how movement and mindset intersect, consider the fascinating findings from the study titled “Mind Over Milkshake: Mindsets, Not Just Nutrients, Determine Ghrelin Response.” This research explores how our beliefs about the food we consume can alter physiological responses, such as hunger and energy regulation.

Participants in the study were given milkshakes with differing calorie information, but their physiological responses varied based on their expectations. The study demonstrated that our mindset about what we consume can impact hormonal and physiological reactions, revealing the powerful connection between belief and bodily responses.

Similarly, our mindset towards exercise can greatly influence the benefits we derive from it. Viewing exercise not merely as a physical task but as a source of hope and well-being can amplify its positive effects on our mental health.

Why Movement Matters More Than We Think

Understanding that hope molecules and our mindset play a critical role in our health highlights the multifaceted benefits of exercise. It’s not just about weight loss or physical fitness; it’s about enhancing:

  • Happiness and life satisfaction
  • Resilience to stress and anxiety
  • A sense of purpose and social connection

Emerging research suggests that when exercised, our muscles essentially become a “pharmacy” for our physical and mental health. This perspective shifts the focus from restrictive exercise goals to a more holistic view of movement as a tool for improving our quality of life.

Applying Hope Molecules to Recovery from High-Control Environments

For those recovering from high-control environments, such as strict religious or ideological communities, the concept of hope molecules is particularly relevant:

  • Resilience and Recovery: Engaging in regular movement can help mitigate the effects of chronic stress and trauma often associated with high-control environments. The release of myokines (hope molecules) during physical activity supports brain health and emotional resilience, aiding in the recovery process.
  • Regaining Control: Movement and exercise can be empowering for those who have felt controlled or restricted. It offers a way to regain a sense of agency and control over one’s body and mind, promoting healing and personal autonomy.
  • Restoring Mental Health: For individuals recovering from harmful environments, exercise can provide a natural antidepressant effect. Regular physical activity enhances mood, reduces symptoms of depression, and supports overall mental health, which is crucial for those rebuilding their lives and self-esteem.

Practical Tips for Integrating Movement into Recovery

  1. Start Small: Incorporate any form of movement into your routine, even if it’s just a few minutes each day. Studies indicate that as little as 3 minutes of exercise can have positive impacts.
  2. Adopt a Positive Mindset: Frame your physical activity as an opportunity for mental and emotional growth, not just a chore. This mindset can enhance the benefits you receive.
  3. Enjoy the Process: Find activities you enjoy and that make you feel good. The more you enjoy your movement, the more likely you are to stick with it.
  4. Build a Routine: Establishing a consistent movement routine can support long-term recovery and well-being. Integrate movement into your daily life in a way that feels sustainable and rewarding.
  5. Connect with Community: Movement can also foster social connections. Engaging in group activities or fitness communities can provide additional support and a sense of belonging, which is valuable for those recovering from isolating environments.

Hacking Consistency: Your Path to Achieving Health Goals

In my 20 years as a personal trainer, I’ve seen one common thread that holds people back from achieving their health and fitness goals: consistency. For many, the journey to better health is fraught with the misconception that it must be difficult. If you resonate with this, I want you to know that I understand how intimidating change can be. It can feel like a long road ahead, but I’m here to share some tips to help you hack consistency and make your health journey not only achievable but also enjoyable.

1. Habit Stacking: Start Small

The first strategy to develop consistency is habit stacking. Focus on one or two small habits that you can easily commit to. Once you’ve established these, you can begin to build additional habits on top of them.

For example:

  • Starting Habit 1: A 5-minute morning walk. This quick stroll can boost your mood and energy levels, providing an immediate sense of accomplishment.
  • Starting Habit 2: A one-minute breathing exercise. Before your walk, try a simple box breathing technique: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. This practice can reduce stress and help center your mind.

Once you have these foundational habits in place, you can stack additional practices:

  • Post-Walk Habit: After your 5-minute walk, add 2-3 minutes of gentle stretching. Focus on your neck, shoulders, and legs to release tension and enhance the mental health benefits of movement.
  • Post-Breathing Habit: After your breathing exercise, incorporate a quick moment of gratitude. Name one thing you’re grateful for to reinforce positive thinking and cultivate a hopeful mindset. This simple act can help you recover from emotional strain and improve overall well-being.

Starting small with these habits allows you to create a consistent and sustainable routine.

2. Focus on Addition, Not Restriction

The second tip for hacking consistency is to concentrate on what you can add to your life rather than what you need to take away. This could involve increasing your movement, enhancing your awareness, practicing breathwork, or incorporating more protein, fruits, and vegetables into your meals. When you focus on adding positive elements, it becomes easier to embrace change and maintain consistency.

3. Find Personal Meaning

Your journey to feeling better should be tied to personal meaning and intrinsic motivation. This means tapping into your internal drive to pursue these changes. Reflect on why you want to achieve your health goals and let that guide your actions. When you find personal significance in your journey, it becomes a source of motivation rather than a chore.

4. Build Self-Efficacy

Self-efficacy is crucial in creating a sustainable lifestyle. It’s about building belief in yourself over time and understanding that consistency is the key to lasting results. Instead of thinking in terms of short-term challenges, consider how you can develop habits that last long-term. Routines created from consistent habits lead to sustainable success.

Building on habits is what creates a routine. A routine is what creates consistency and consistency is what creates results.

Awareness is the first step in bridging the gap between your goals and the actions you need to take. While you may have aspirations, it’s consistent behaviors and actions that make them a reality.

Mindset Matters

Remember, if you’re struggling to maintain consistency, it’s not a reflection of your willpower or determination; it could be a sign that your approach needs adjustment. Your mindset is vital in this journey. Frame your movement as an opportunity to boost your brain and body rather than a chore or punishment.

By implementing these strategies, you can transform your health journey into a rewarding experience. Consistency is everything. Embrace the process, celebrate your achievements, and watch as you progress toward your goals!

Broader Implications for Personal Development

The principles of hope molecules tie into broader themes of personal development, critical thinking, and spirituality:

  • Challenging Limiting Beliefs: Movement and exercise can challenge limiting beliefs about oneself and one’s capabilities. This aligns with the focus on critical thinking and questioning restrictive ideologies.
  • Embracing New Perspectives: Seeing movement as a tool for embracing new perspectives and opportunities for growth is crucial for those redefining their lives after leaving high-control environments.

In conclusion, the science of hope molecules reveals that our muscles do much more than move us; they create hope and enhance our mental well-being. By embracing movement and adopting a positive mindset, we can unlock these powerful benefits and cultivate a more resilient, fulfilling life.

Embrace the power of hope molecules and experience the transformative effects on your mental and physical health.

RESOURCES:

For a comprehensive understanding of the role of hope molecules (myokines) and their impact on mental and physical health, the following studies and sources are highly relevant:

Key Studies and Sources

  1. Myokines and Mental Health
    • Pedersen, B. K., & Febbraio, M. A. (2012). “Muscle as an endocrine organ: Focus on muscle-derived cytokines as potential pharmacological targets.” Diabetologia, 55(10), 2975-2985. Link to Study
      This review discusses how muscle-derived cytokines (myokines) are involved in various physiological processes and their potential therapeutic effects on metabolic diseases, inflammation, and mental health.
  2. Exercise, Hope Molecules, and Brain Health
    • Gordon, B. A., & Herring, M. P. (2014). “The effect of exercise on depression: A review of meta-analyses.” Journal of Clinical Psychiatry, 75(2), 156-161. Link to Study
      This meta-analysis reviews the impact of exercise on depression, highlighting how physical activity influences mental health through various mechanisms, including the release of beneficial myokines.
  3. Hope Molecules and Neuroplasticity
    • Hogan, M. C., & Durcan, J. M. (2018). “Exercise and neuroplasticity: A review of the role of physical activity in promoting brain health and cognitive function.” Journal of Clinical Neurology, 14(3), 342-350. Link to Study
      This review examines how exercise-induced myokines contribute to neuroplasticity, cognitive function, and overall brain health.
  4. Mindset and Physiological Responses
    • Crum, A. J., & Langer, E. J. (2015). “Mindset matters: Exercise and the placebo effect.” Psychological Science, 26(4), 663-670. Link to Study
      This study explores how individuals’ beliefs and mindsets about exercise can influence their physiological responses and overall effectiveness of physical activity.
  5. Exercise, Stress Resilience, and Mental Health
    • McGonigal, K. (2015). “The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It.” Penguin Books.
      While not a study, this book by Dr. Kelly McGonigal provides insights into how stress, when managed effectively, can be beneficial. It complements research on how exercise and movement can positively influence mental health through stress resilience.
  6. “Mind Over Milkshake” Study
    • Elder, R., & Croyle, R. T. (2011). “The role of expectations in health behavior: Mindset and health.” Health Psychology Review, 5(1), 2-12. Link to Study
      This study investigates how people’s expectations about what they consume affect their physiological responses, illustrating the influence of mindset on health outcomes.
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Ways to support your body during stress

Feeling stressed? 😩 Chronic stress can drain your energy, disrupt your sleep, and even increase the risk of serious health issues like cancer. This week on the podcast, we are diving deep into how stress impacts your body—and sharing real tips to fight back! 👊🏼 💥

In this powerful episode, I sit down with holistic healing expert Theresa Piela, @livingrootswellness to explore the deep connection between chronic stress and health. Theresa shares her personal story of hitting rock bottom in 2019, when chronic illness nearly led to organ failure. We dive into the guilt and exhaustion that comes with being chronically ill in a toxic world, and how healing techniques like Emotional Freedom Techniques (EFT) tapping can offer relief. 🌱✨

The Impact of Stress on the Body

Understanding Stress: Theresa breaks down the three stages of stress and how they manifest in our daily lives, leading to digestive issues and chronic illnesses. She sheds light on the silent havoc that prolonged stress wreaks on our gut health and overall bodily functions. Please review our earlier blog for more details!

Fuel & Nutrition: Supporting Your Body’s Adaptive Stress Response

Just as important as shifting your mindset is fueling your body with the right nutrients. A starved or inflamed system will struggle to adapt to stress, especially when trying to balance internal chaos. Proper nutrition is key to supporting the body’s stress response.

When the body isn’t fueled properly, persistent stress leads to harmful effects, such as blood sugar swings, hormonal dysregulation, and weakened immunity. To counteract this, we need to provide the body with the building blocks it needs to recover.

Here’s a high-level look at what your body requires for optimal function:

  • Proteins: Anti-inflammatory sources like grass-fed beef, broths, shellfish, and dairy.
  • Carbohydrates: Glucose and fructose from fruits, honey, maple syrup, and root vegetables.
  • Fats: Saturated fats are essential.
  • Vitamins & Minerals: Vitamin C, D, E, B1, B6, B12, calcium, magnesium, copper, sodium, potassium, selenium, and zinc.

I wanted to expand a BIT MORE on nutritional tips we may or may not have mentioned in this week’s discussion that are for sure helpful along your healing journey!

1️⃣Adrenal Elixirs-It’s a combination of sodium, potassium, and vitamin C—a perfect blend for your adrenals. Click here for recipes!

2️⃣Magnesium: During stressful times, your body burns through magnesium faster! Supplementing orally and using topical magnesium is helpful all the time, & increasing during times of stress can avoid future deficiency. Click here for a guide to Magnesium supplements!

3️⃣Boosting mineral-rich foods: Coconut water-rich in potassium. Potatoes, squash, fruit—also rich in
potassium, Brewer’s yeast-rich in potassium, B vitamins, and many more nutrients (if you can handle the taste!) Cacao powder-rich in magnesium, Citrus & vitamin C rich foods-support adrenals and copper balance.

4️⃣Consistent timing for meals & snacks with proteins carbs and fats to help support blood sugar. Meal tips here!

5️⃣Prioritize Daily Routines with your non-negotiables like: Reading, meditation, walks, eating, movement, winding down time. Stay consistent! Research shows that it can take anywhere from 18 to 254 days for someone to form a new habit. Let’s talk more about morning and bedtime routines!

Morning Routine:

☀️ Morning person or not, having a set routine can be beneficial. First, a good morning starts the night before-am I right? Be sure to prioritize getting to bed at a decent time to support incorporating the new routine. ⏰ A great morning routine is the one that works for you. Not everyone will be able to have a lengthy routine due to time constraints or family obligations and that’s okay.

Here are some ideas:

  • Don’t pick up your phone right away: Scrolling Instagram and reading emails can wait. When you reach for your phone right after you wake up, you put yourself directly into reactive mode. This can cause you to lose focus and get stressed before you’ve even made it out of bed.
  • Making your bed takes about two minutes and it gives you a quick, easy sense of accomplishment right off the bat. Plus, it makes your room look neat and tidy even if the rest of your space is messy.
  • Eat Something Even if you’re not a big breakfast person, getting some nutrients in your body can really turn on your brain. Having a balanced meal can go a long way toward improving your mood and energy levels right off the bat. Whatever constitutes breakfast for you, just get some food into your body.
  • Do something for yourself each morning. Even if you just have five minutes, you can stretch, do a quick meditation, journal or work on a crossword puzzle while you drink your morning coffee. (Catching up on social media can also count as self care if this activity truly brings you joy. )
  • Write—or review—your daily to-do list and calendar
    Check over what’s on deck for the day so you don’t run into any surprises. You might even block off ten minutes or so to look over emails and address any messages that need to be taken care of right away. 📧

Bedtime Routine:

Sleep is consistently the most underrated aspect of any health & wellness journey. Creating & maintaining a bedtime routine is the best way to prioritize a good night’s sleep.

  • It’s best to be consistent with the time- set an alarm or notification on your phone. It will be a help signal that it’s time to unplug and start your bedtime routine.
  • The circadian rhythm regulates the body’s temperature, lowering the thermostat to 65 degrees is a good temperature for sleep. The body will adapt to the lower room temperature and you will begin to feel drowsy. Turning off or lowering bright lights can help with the process. As we know with screen time, exposure to bright lights before bedtime affects the circadian rhythm.
  • Screens from TVs, smartphones and laptops emit blue light that stimulates the body’s internal clock (circadian rhythm), keeping you buzzing long after it’s time to hibernate for the night. Sleep studies have shown that exposure to high amounts of blue light before bed can lower melatonin levels, resulting in sleeplessness and delayed REM sleep.
  • Journaling is good for mental health by reducing stress and helping you remember good ideas before sleep.
  • Using foam rolling and yoga for sleep will help relax your muscles and ground your mind before bed. They decelerate the mind and body, relieve tension and improve sleep quality.
  • Aromatherapy are used to help with stress management.
  • ❔HOW LONG should my bedtime routine be? About 30 to 60 minutes. This will give you enough time to unwind without feeling rushed.

Okay back to the final aspect of today’s post for supporting your body during stressful times:

6️⃣TOXINS – Specific chemicals called halogens (bromine, chlorine, and fluorine) compete with iodine and bind to thyroid receptors, preventing thyroid hormones from working properly. Filtering fluoride and chloride out of your drinking and bath/shower water helps those with thyroid dysfunction. More Information here

Research says about 90% of cancers are a result of a lifetime of dysfunction: stress, poor nutrition, toxin exposure, chronic hormone imbalance etc. It is estimated that it takes up to 10 years for cancer to develop in the body. Every day our environment and personal choices provide information to cells, in a constant feedback loop. Research has shown us many factors that cause cancer cell development—we can use this information to optimize our environments, nutrition, hormones, etc, create a healthy terrain, and mitigate cancer risk. The body is always responding to us, and healing is possible! One of my favorite resources is here! Leigh Erin Connealy, M.D.

In summary

Addressing intestinal permeability, blood sugar imbalances, and other stress-induced dysfunctions through proper nutrition will help rebuild resilience. For those with severe gut issues, a nutrient-dense, elimination-style diet—like carnivore plus easy-to-digest carbs—may be necessary short-term to restore balance. In the end, listening to your body is critical. Experiment with what makes you feel good, trust yourself, and remember: you know best.

By shifting your mindset and supporting your body with proper fuel, you can navigate life’s stressors with resilience and strength.

🎙️ Tune in now to learn how to take control of your stress before it takes control of you!

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