One of the biggest obstacles of self-evolution is our self-identity. Let me break that down for you… In order to move forward in our beliefs, we need to unlearn old beliefs. But that’s really hard to do when you associate your old beliefs with your self-identity because you essentially need to break down who you are in order to become a better version of yourself. So, think about people who’s entire identity is wrapped up in a belief system. In nutrition, this includes people
Yeah, you should probably take some EAAs, or BCAAs if you don’t have EAAs available. But why not just us a protein powder, which is just as easy to consume and often less pricey? Because you don’t want to break a fast before training? There’s really no difference between EAAs and protein powder, as both have the same metabolic effects on the body. But EAAs and BCAAs don’t have calories, right? Nope, every amino acid provides an average of 4 Calories per gram, just like protei
Why do we judge? Simply, because it helps us avoid looking inward. It’s an ego defense mechanism and is often deeply rooted in shame. We judge people because we have unconscious beliefs about their actions. We see those actions as shameful, naughty, bad, etc. Once we are aware of why we are judging, we can start to separate ourselves from the judging. This isn’t saying you’ll ever escape judging others or escaped being judged; it is saying that we can start operating from our
Let’s continue our discussion on addictions. The most common belief paradigm around addiction is that addiction is a disease. That there is someone wrong with your brain and that you will be an addict for the rest of your life. Therefore avoiding the drug of choice is the only solution, since you can’t control yourself. This is the belief peddled by the ASAM and used in all 12-step programs. It’s complete bullshit. It’s not based on any evidence and leads to consistent relaps
Let’s talk about food addictions. Food addictions are incredibly similar to drug addictions, even if they operate on a lower risk / reward level. All addictions are habit loops that form within the brain due to positive reward feedback. It doesn’t matter if you abuse food, alcohol, or amphetamines, sex, gambling—all of them hit your pleasure centers in the same way. The only difference is the extent to which they hit your pleasure centers, which is why it is much easier to re
Although there is no consensus on what criteria define metabolic health, people who seem pretty healthy despite being obese are considered to have what’s called “metabolically healthy obesity” (MHO). Commonly, these people are obese without the insulin resistance, low-grade inflammation, elevated blood lipids, or high levels of visceral fat. This state is often used to facilitate the belief that obesity isn’t harmful to one’s health. Yet, those with MHO are still at an increa
The obesity paradox is a fallacy born of poor research methodology. It all started with Katherine Flegal from the CDC who published research showing that the lowest mortality rates were not seen in Americans at a normal body weight, but in those who were overweight. This has been used as justification by many that being overweight or obese. Being modestly obese was protective against dying compared to being at a normal body weight. But check this; those observations don’t hol
There’s a lot of misunderstandings around detoxifying the body. On the one hand, you have many in the “evidence-based” crowd saying detoxification interventions are pointless because we have a liver. On the other hand, you have many in the alternative health circles that promote products with absolutely zero efficacy for aiding with detoxification. As always, the truth is somewhere in the middle. Why the discord? Because sensationalism sells and gets you attention. Both camps
In healthy relationships communication is key. When we communicate our perspective, needs and desires — your partner can do their part in helping you feel seen and heard. Results of open communication is sporadic conflict. Conflict is an inevitable aspect of life, especially with those whom you love deeply, as those are the ones we feel most comfortable with being our raw selves. While conflict is absolutely part of a normal healthy relationship, it can also be a weak spot in
For those of you who have been undereating protein for a long time, you’ll find that increasing your protein intake to an adequate amount is very difficult because of increases in satiety as well as a misunderstanding of what foods are good sources of protein. And we aren’t going to focus on bioavailability here. We can think about foods as providing protein on the basis of both volume and calories. Fibrous veggies provide roughly half of their calories from protein, but they
𝐋𝐚𝐛𝐞𝐥𝐢𝐧𝐠 𝐓𝐡𝐞𝐨𝐫𝐲 Labeling theory states that 𝘴𝘦𝘭𝘧-𝘪𝘥𝘦𝘯𝘵𝘪𝘵𝘺 and 𝘣𝘦𝘩𝘢𝘷𝘪𝘰𝘳 𝘰𝘧 𝘪𝘯𝘥𝘪𝘷𝘪𝘥𝘶𝘢𝘭𝘴 is influenced by the terms used to describe or classify them. It’s in the same social bubble as 𝐬𝐞𝐥𝐟-𝐟𝐮𝐥𝐟𝐢𝐥𝐥𝐢𝐧𝐠 𝐩𝐫𝐨𝐩𝐡𝐞𝐜𝐲 and 𝐬𝐭𝐞𝐫𝐞𝐨𝐭𝐲𝐩𝐢𝐧𝐠. If you give yourself or other labels, then you and others start to 𝘶𝘯𝘤𝘰𝘯𝘴𝘤𝘪𝘰𝘶𝘴𝘭𝘺 mold into those labels. For example, victimizing yourself! When you
𝐕𝐞𝐠𝐚𝐧𝐢𝐬𝐦 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐞𝐭𝐡𝐢𝐜𝐚𝐥 𝐚𝐫𝐠𝐮𝐦𝐞𝐧𝐭 Let’s talk about the ethical reasons that people go vegan. You know because not enough people are triggered right now… Here are some common arguments: 𝐀𝐧𝐢𝐦𝐚𝐥 𝐰𝐞𝐥𝐟𝐚𝐫𝐞! 𝘉𝘶𝘵, 𝘤𝘰𝘶𝘭𝘥𝘯’𝘵 𝘺𝘰𝘶 𝘫𝘶𝘴𝘵 𝘦𝘢𝘵 𝘴𝘶𝘴𝘵𝘢𝘪𝘯𝘢𝘣𝘭𝘺 𝘳𝘢𝘪𝘴𝘦𝘥 𝘢𝘯𝘪𝘮𝘢𝘭𝘴? 𝐄𝐧𝐯𝐢𝐫𝐨𝐧𝐦𝐞𝐧𝐭! 𝘉𝘶𝘵, 𝘪𝘴𝘯’𝘵 𝘪𝘯𝘥𝘶𝘴𝘵𝘳𝘪𝘢𝘭 𝘢𝘨𝘳𝘪𝘤𝘶𝘭𝘵𝘶𝘳𝘢𝘭 𝘪𝘴 𝘫𝘶𝘴𝘵 𝘢𝘴 𝘥𝘦𝘴𝘵𝘳𝘶𝘤𝘵𝘪𝘷𝘦?
𝐈𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐨𝐯𝐞𝐫𝐰𝐡𝐞𝐥𝐦𝐞𝐝, 𝐏𝐀𝐔𝐒𝐄!
It’s really important to remember to 𝘱𝘢𝘶𝘴𝘦 when you feel stressed or upset because those emotional states bring up a lot of subconscious conditioning, trauma, and experiences that significantly influence your perception of the situation. 𝐉𝐮𝐬𝐭 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚 𝐛𝐞𝐥𝐢𝐞𝐟 𝐩𝐚𝐫𝐚𝐝𝐢𝐠𝐦 𝐚𝐫𝐨𝐮𝐧𝐝 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠, 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐦𝐚𝐤𝐞 𝐢𝐭 𝐟𝐚𝐜𝐭.
As Nietzsche st
Trauma is a 𝘣𝘪𝘵𝘤𝘩, and we all just wish it would go away. It’s a subject that many of us don’t fully understand which leads to misappropriate labeling and expression of our behaviors. Once we understand what and how it’s impacting our lives, we can start to untangle it from our habits. Trauma is stored in our implicit memory, or subconscious memory, where it is able to show up in our thoughts and life without us consciously knowing it. This is different from our expl
𝗚𝗲𝘁 𝘁𝗵𝗶𝘀: ensuring you get ample potassium is critical for optimal health. This is generally easy to do if you eat a whole-foods diet rich in 𝘱𝘭𝘢𝘯𝘵𝘴, but many people don’t eat a lot of plants, even if they are eating mostly whole foods. 𝗟𝗼𝘄-𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲 𝗱𝗶𝗲𝘁𝘀 𝗮𝗿𝗲 𝗮 𝗴𝗿𝗲𝗮𝘁 𝗲𝘅𝗮𝗺𝗽𝗹𝗲 𝗼𝗳 𝘁𝗵𝗶𝘀 𝗰𝗼𝗻𝘂𝗻𝗱𝗿𝘂𝗺. 𝗙𝗨𝗡 𝗙𝗔𝗖𝗧: Ensuring adequate potassium on a low-carb diet is all the more important to balance the hig
𝗔 𝗳𝗿𝗲𝗾𝘂𝗲𝗻𝘁 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻 𝗳𝗿𝗼𝗺 𝗼𝘂𝗿 𝗽𝗮𝗴𝗲: 𝘞𝘩𝘺 𝘥𝘰 𝘐 𝘴𝘮𝘦𝘭𝘭 𝘭𝘪𝘬𝘦 𝘤𝘢𝘵 𝘱𝘪𝘴𝘴?! It’s common for athletes and fitness enthusiasts to have sweat that stinks like ammonia. 𝗪𝗵𝘆? It comes down to amino acid metabolism. When amino acids from the diet or our skeletal muscle are metabolized within the liver, ammonia is produced. Normally, the liver works to convert this ammonia into urea and excrete in the urine (𝘵𝘩𝘢𝘯𝘬𝘴 𝘬𝘪𝘥�
You probably have impulse control issues. You probably crave all the foods that keep you from your goal body. You probably do things that make you think you have no control. To what extent you do these things… well that varies from person to person. Let’s discuss some of our brain structures and how they play into our uncontrollable desires and our habit formation. As we have evolved, so have our brain structures. We have a little part of our brain called the primitive brain