When Life Always Seems To Be Against You...
Article Round-Up: 12.3.23
Enjoy this week’s curated list of articles, podcasts, and more from the web to enjoy a healthier, happier life.
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Featured Thoughts: Setting & Sticking To Your Standards
Salt May Raise Blood Pressure, But In This Lesson It Can Be Used To Lower Your Stress
Takeaway: Restauranteur Danny Meyer, frustrated with trying to maintain a certain level of performance among his staff, complained to a mentor. This mentor asked Danny to clear everything off the table except the salt shaker, which Danny was instructed to place in the center of the now-empty table.
Within seconds, the mentor pushed the shaker a few inches off-center.
“Is that where you want the salt shaker?” He asked Danny.
Danny moved it back to the center.
The mentor continued,
“Your staff and your guests are always moving your saltshaker off center. That’s their job. It is the job of life. It’s the law of entropy! Until you understand that, you’re going to get pissed off every time someone moves the saltshaker off center. It is not your job to get upset. You just need to understand: that’s what they do.
Your job is just to move the shaker back each time and let them know exactly what you stand for. Let them know what excellence looks like to you. And if you’re ever willing to let them decide where the center is, then I want you to give them the keys to the store. Just give away the f*ckin’ restaurant!”
If you constantly feel stressed that life throws you curve balls, or that people inconvenience you, or that things don’t go your way, then you need to understand that this is the way of the universe.
We will always be putting out fires and solving problems until our last breath.
Despite this reality, it is your responsibility to show up to your life with the standards you want to set.
If you want to travel, book the trips—even if it never seems like the right time.
If you want to make lifestyle changes, start making those changes—even if the timing never seems perfect.
If you wait for life to stop throwing curve balls then life will pass you by, and you’ll wake up 20, 30, or 50 years from now wondering what happened and why you never did the things you wanted.
“Your job is just to move the shaker back each time and let them know exactly what you stand for.”
Published This Week:
The Power of Language In Making Healthy Food Choices
Takeaway: "I don't" creates empowered refusal, while "I can't" results in feelings of restriction. When you feel empowered, you're more likely to stick to your goals and resist unhealthy choices.
Just For Fun:
How To Make The Perfect Chocolate Chip Cookie
Takeaway: What’s better than a perfect cookie?
Reader Question:
What supplements should I be taking? I hear so much hype about different products. Are they really worth it?
The diet industry is NOTORIOUS for pushing supplements—the magic cure that will solve your health problems.
The reality is this: most supplements are money-grabs with no evidence to support that they work.
In 1994, The Dietary Supplement Health and Education Act was passed that allowed for dietary supplements to be sold without any testing or safety protocols.
At best, many supplements are a waste of money.
At worst, they can cause adverse side effects.
Fortunately, most dietary supplements fall into the former category. So while generally harmless, being a waste of money isn’t exactly something to get excited about.
There are two exceptions. These two supplements have been shown in numerous controlled experiments to provide health benefits:
Protein Powder
Protein supplements are the most convenient way to get more protein in your diet. Protein, important for building and preserving muscle mass, is often the sticking point for those trying to improve their diet.
More protein has been shown to aid in weight loss, calorie control, and lower hunger levels.
One note of caution: Because protein supplements make it so easy to increase protein levels, it can be easy to fall over-reliant on these products for all of our protein needs. Be sure to still include whole food sources of protein in addition to any supplements you may decide to take.
Creatine
Creatine is the most widely studied supplement, and has been shown to have the following benefits:
Elevated creatine levels may enhance short-term, high-intensity activities.
Creatine aids in muscle recovery by reducing muscle cell damage and inflammation after intense exercise. This can be particularly beneficial for individuals engaged in rigorous training regimens.
Creatine supplementation may contribute to an increase in muscle mass, especially when combined with resistance training. This is partly due to an increase in water content within the muscle cells and potential stimulation of muscle protein synthesis.
Creatine has been linked to improved strength gains, making it a popular choice among athletes and individuals engaged in resistance training programs.
Emerging research suggests that creatine may have neuroprotective properties, potentially benefiting brain health.
Creatine draws water into muscle cells, promoting cellular hydration. While this may contribute to increased muscle size, it can also have a positive impact on cell function and overall cellular health.
Creatine is one of the most researched and well-tolerated supplements available. It has a strong safety profile, and numerous studies have demonstrated its safety even with long-term use.
These are the only two supplements I recommend for clients I work with.
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