NEWSLETTER

March 13 2022

Hello all,

We are back again with this week’s edition of The Vitality Newsletter! Been thinking a lot about tracking and biometric data lately. With all the wearables and health apps out there what’s useful and what’s not? On one hand, this information can be useful for progression or regression, understanding trends, and establishing baselines. On the other hand, they can distort our perception, mood, and actions towards health and wellness. When considering data and information from apps or wearables make sure you are combining your subjective feelings with the objective data. Understand that technology and data isn’t always perfect, so use it to support your journey without relying on it. Technology can be a powerful tool for igniting change when used correctly.

 

Movement 

5 ways to make movement an everyday part of your life

  • Start small: Build your confidence and you way up
  • Listen to your body: Don’t ignore the signs, make changes when needed
  • Be adaptable: Change is an inevitable part of growth, be flexible
  • Stay consistent: Consistency is more important than perfection
  • Keep it fun: The more you enjoy it, the more you want to keep showing up.

Nutrition

3 things to avoid in your diet

  • Added Sugar: Stick to sugar that is naturally occurring in food
  • Vegetable Oil: Go with olive, almond, or coconut oil instead
  • Highly Processed Foods: Try to eat foods in their most natural state

Recovery 

Strategies for better sleep

  • Regularity: Go to sleep and wake up at the same time everyday (+/- 30min)
  • Temperature: Your core temperature needs to drop 2-3 degrees before you fall asleep so keep it cool in your bedroom
  • Light: Limit blue light before bed and dim as many lights as you can once the sun goes down (blue light suppress melatonin which is needed to fall asleep)
  • Food: Try not to eat or drink to close to bed (indigestion can disrupt sleep, fluids can cause frequent urinations)
  • Exercise: Try not to exercise too close to bed (exercise increases body temperature)
  • Relax: Limit unwanted cognitive strain close to bed (work, hard tasks, problem solving, etc)
  • Routine: Have a bedtime routine (cues the body to prepare for sleep) 
  • Naps & Coffee: Try to avoid caffeine and naps after 3pm (makes it harder to fall asleep)
  • Alcohol: Alcohol fragments sleep, robs you of REM sleep, and keeps you in a light sleep state (Alcohol sedates you and sedation is not sleep)
  • Get your 7-9 hours! 

Lifestyle 

3 step process to consciously and deliberately change your mindset

  • Be aware that you have different mindsets (beliefs that are filtered expectations, simplifications, and interpretations of reality)
  • Ask yourself what are the effects of those mindsets? (helpful or harmful, how do you feel?)
  • Seek out ways to adopt a more useful mindset (stress is enhancing mindset instead of stress is crushing)

Stress is a nonspecific response influenced by upbringing, culture, influential others, and conscious choice. It is a natural, inevitable, and necessary part of life and growth. 

 

Can’t Hurt Me by David Goggins

Lifespan podcast with David Sinclair

Oura Ring: Measuring my sleep, activity, and readiness each day through a ring on my finger (Using primarily for sleep data to track trends and history)

“How could you know your possibility if you’ve never strived for it.”

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