Friday Musings—14/07/23

Can you teach an old dog a new trick? If you haven't read it yet, in this week's post we explore the myth of fixed personality. As always, I invite you to share your thoughts and insights in the comments. I would love to receive your feedback and continue the conversation.

Now onto my weekly musings 😎

Minimizing consumption of ultra-processed foods.

Nutrition science is a minefield to navigate, and we find ourselves constantly bombarded by conflicting advice on what constitutes the ideal diet. First, fats were vilified, now carbs have taken the spotlight. There is a constant debate around the optimal intake of proteins. For every study touting the benefits of an entirely plant-based diet there's another one warning us of all the possible nutritional deficiencies it could lead to. The ideal macronutrient ratio varies wildly depending on the specific diet one follows. To complicate matters further, the diet industry is a huge industry churning out obscene profits, so many studies are backed by corporations that certainly don't have our health at heart.

However, there is one point on which all experts agree: we should minimize our consumption of ultra-processed food as much as possible. These are foods that contain many added ingredients and undergo extensive manipulation during their production. They are typically high in calories, trans fats, sugars, and sodium, while lacking in essential nutrients, and are highly addictive. Examples are soft drinks, many breakfast cereals, packaged snacks, frozen meals, fast food items, packaged bakery goods, etc. I stumbled upon this documentary, which can be a good starting point to learn more about this issue. Dr. Van Tulleken has done extensive research on how ultra-processed foods are deliberately engineered to fuel addiction, leading to an alarming epidemic of diet-related diseases. He also advocates for government regulations aimed at safeguarding public health. However, given the reluctance of politicians to challenge big corporations (similar to the current situation with global warming), I believe it becomes crucial for us to educate ourselves, become informed consumers and take proactive measures to protect our own health.

A stretching habit.

An acquaintance of mine recently asked me for some stretching advice. I demonstrated a couple of poses to her, and a few days later she got back to me saying that she had found them very helpful. She added she'd like to incorporate stretching into her daily routine, but that she never seems to find the time. I suggested starting her day with a few minutes of stretching in bed, so she'd be sure she'd at least get those 5-10 mins in before succumbing to the demands of the day.

I myself started stretching in bed after a knee operation in 2020. During my recovery, the physiotherapist showed me a series of exercises I had to do daily to regain my range of movement. To make sure I'd be consistent, I made it a habit to do them in bed right after waking up. I discovered I really enjoyed that "buffer time"between waking up and leaving the bedroom, and that my body started craving that bit of initial exercise. Over time, I developed my own stretching routine and began using that time to set my intention for the day as well. If you're not sure where to begin, there are many "bed routines" available on YouTube, including simple yoga practices. Among my favorites are this, this, and this. There are many "evening bed routines" as well if you're looking for a way to end your day with some gentle movement. Another option to stretch and unwind in the evening is "legs up the wall", which I talked about here.

Putting ourselves out there.

I have a weekly meeting with my two "coaching besties", or CBs (my trademark 🙂). During our sessions, we hold each other accountable, support one another in dealing with any fears or doubts we might have, and explore potential business opportunities. We started these meetings about a month ago, and I've found them incredibly valuable.

This past Tuesday, we discussed how we are all avoiding doing what we find hard. For instance, I'd like to start promoting my blog and newsletter more, but self-promotion is something that I find incredibly challenging. I hate asking for help, and if I'm being completely honest I probably still have some fear of rejection. As a result, I've been staying in my comfort zone, creating content in isolation. I need to learn to put myself out there more, and probably should go read my own post on action bias again! How about you, is there something you've been avoiding? What's your secret to pushing yourself to do the hard things?

Quote of the week ✍️

"You miss 100 percent of the shots you don’t take". (Wayne Gretzky)

That's all from me today, enjoy your weekend and TTYS

ML