Newsletter · April 24 2022 ·

Hello all,

Welcome to another edition of The Vitality Newsletter. This week I wanted to briefly talk about mindfulness as we head into May which is mental health awareness month. So what is mindfulness? Mindfulness is maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens. Where we place our attention, our intentions, and our attitude towards life can play a huge role in our physiological and psychological health and well being. Simply observing your thoughts, feelings, and environment in an objective manner can provide a new perspective and curb negativity. Below in the lifestyle section we will go over how you can be more mindful and present. With so much going on in the world we must take time to stop, check-in with ourselves, and make sure we aren’t on cruise control.  

 

Movement 

Non-Exercise Activity Thermogenesis (NEAT)

  • NEAT is the energy expended for everything we do that is not sleeping, eating or sports-like exercise
  • NEAT can account for as little as 10% of total energy expenditure, and as much as 50% of energy expenditure depending on how active you are
  • This means your NEAT generally accounts for more energy expenditure (cals burned) than your planned exercise
  • Boost your NEAT: Walking, yard work, standing, fidgeting, and even typing can boost your NEAT, so move and move often!

Nutrition

Best Tips for Gut Health 

  • Eat fermented foods (Miso, kefir, tempeh, pickles, sauerkraut, kombucha) and resistant starches (bananas, oats, beans, brown rice, potatoes, lentils)
  • Eat prebiotics/fiber (fruits, veggies, seeds, whole grains)
  • Reduce intake of artificial sweeteners
  • Take probiotic supplements (Lactobacillus and Bifidobacterium)
  • Avoid high sugar and high fat diets
  • Limit antibiotics (kill good and bad bacteria), NSAIDs (damage the lining of the gut wall)
  • Eat a wide range plant based foods (promotes gut bacteria diversity)
  • Limit chronic stress, overtraining, and frequent travel/jetlag

Recovery 

Foundational Recovery Methods

  • Quality Sleep 
  • Proper Nutrition 
  • Nasal Breathing 
  • Daily Movement (active recovery)
  • Adequate Light Exposure/Sunlight 

Lifestyle 

How to Cultivate Mindfulness in Your Life

  • Mindful meditations
  • Focus on your breathing 
  • Notice your surroundings
  • Engage your senses (sight, smell, taste, hearing, touch)
  • Objectively observe or write down your thoughts and feelings
  • Do a body scan (feel any sensation throughout each body part one by one)
  • Schedule mindful minutes throughout your day to stop and reset
  • Get outdoors and move 
  • Be present in everything you do (reading, listening, eating, washing hands, etc)

Stop Overthinking by Nick Trenton

Lex Fridman Podcast by Lex Fridman

LMNT: LMNT is a high quality and zero sugar hydration supplement including sodium, magnesium, potassium. I am trying these out to ensure I am getting the proper electrolytes and to have for my next 3-day fast.

“Don’t put off to tomorrow what could be done today. Tomorrow is the enemy of today and later is the enemy of now.”

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