What Does it Mean to be a Whole Human?

by Christian Elliot

A Whole Human is a new breed of healthy living enthusiast.

We’re more excited about what could be than what is.

There is a lot to being who we are, so we look at our lives holistically.

We’re done with status quo, reactionary medicine and doctors for every body part.

We’re also not about quick fixes, “bio-hacks,” or unsustainable methods.

It’s not us against our bodies; it’s us listening to and learning from our bodies.

We expect something better than “results not typical.”

Politicians and regulators can debate which options we should have,

but we’re looking for methods that fits our lives, not systems we have to fit into.

The timeless nature of human physiology and psychology is where we start.

We know health is complex, but breakthroughs don’t have to be complicated.

We’ve take ownership to practice and integrate our own health-care.

We are about stewardship, curiosity and learning from others and ourselves.

We want safe places to overcome our struggles and celebrate our victories.

We know we won’t be perfect, but we are determined to rise strong when we fall.

We choose to play life full out so we can look back on a life well spent.

We’d prefer the pain of discipline than the pain of degeneration and regret.

We’re not invincible, but we’re highly capable.

Potential is our inspiration.

Consistency is our superpower.

We choose this way because it lets us savor life and make a difference in this world.

That’s what being a Whole Human means to us.

To put it simply, we are: 

Curious: We know we can become more and we’re endlessly fascinated to find ways to make our lives better.

Committed: To continuous learning, to being proactive about our health, and to putting in the work to make our goals happen.

Strategic: We do our best to not take on too much. We work on acquiring and owning one skill at a time and then move on to master another.

Grounded: By the reality that we’re highly capable, but not invincible. We know we need each other and we actively seek meaningful connections.

Selective: We choose to be excellent at those few things in life that matter the most to us, and let go of the rest.

Social: We enjoy a community of like-minded people. We actively seek to inspire others and reach out when we need to be inspired ourselves.

Flawsome (Flawed, yet awesome): We won’t always execute perfectly or account for every variable, but we’re committed to doing our best, getting up every time we fall, and trying again and again until we succeed.

Can we get an "AMEN!"

Christian 

When Your List of Goals Makes You Feel Bad...

By Christian Elliot

How’s your month been?  You haven’t missed a workout, gone off your healthy eating plan, stayed up well past your bedtime or by passed your daily reflection time ?

OK, whew. I have too…glad it’s not just me.

Here’s another confession. I’m confident I’ll miss more workouts in my life, and also succumb to less-than-stellar food choices from time to time. BUT…am I going to beat myself up about it

.

Nope. So instead, let's play a little game called 

A LIE AND TWO TRUTHS

A lie. All or nothing. It occurred to me a while back that perfection is an illusion. Truly, who do you know who executes perfectly on everything? No one does. It’s part of being human.

Truth #1: Perfection isn’t required to make progress. Consistency is. If perfection was required, what would ever get accomplished? Nothing.

Truth #2: There’s no neutral in life. We’re either progressing or we’re not. BUT regardless of the pace, there has to be a tipping point of progress vs. no progress?

THE TIPPING POINT

Can you make progress being on track 51% of the time? Well, assuming you picked the right things to focus on, yes you can. Will a pace like that take a long time? Yes, a painfully long time.

Let’s look at this differently though. What was a passing grade in high school? 70%. If you were wrong 30% of the time, they still would pass you on to the next grade. I think there’s some wisdom to that.

Yet, for some reason, we tend to treat a lot of goals (especially health goals) as if we have to execute perfectly (100%) or we might as well not even try. That can’t be a mindset that does us any good.

A BETTER WAY TO LOOK AT GOAL ACHIEVEMENT

So if perfection is an illusion, and 70% is passing/progress, why not arrange our goals in such a way that we know what 100% looks like, and let 70% execution be our minimum standard. If we can’t hit 70% we have to reevaluate our priorities.

Would that approach create a little more grace in your life? I think so. Would 70% keep you making progress? Assuming you picked the right habits to focus on, absolutely it would! Is it as fast as the illusionary 100%? No, but you’ll still get there.

“BUT I WANT TO (INSERT GOAL) AS FAST AS POSSIBLE.”

If you really want to swing for the fence, try raising your standard to being 80% consistent. If you really get focused (and make some big sacrifices) maybe we can stay on track 90% of the time? But to me, 90+% consistency is Olympian type standards.

For your own sanity, know that a passing grade will get you to your goals.

Remember, consistency is your superpower.

Give yourself a little grace if the year hasn’t started off the way you wanted it too. You’re not perfect. You never will be. Just focus on getting a passing grade. Do that, and arriving at your goals is inevitable.

WANT SOME HELP?

If you could use some help clarifying your most important behaviors, creating an action plan, and staying on track, you can request a FREE, 30-minute coaching session. 

You got this. And we’ll be here all year with tips, mindset tweaks, and useful resources to help you along the way.

Now, go focus on being consistent at the things that matter,

Christian

What if your Body Wrote You a Letter 

by Christian Elliot

Oftentimes when we feel a bit frustrated with our bodies, we tend to mentally divorce ourselves from our physical self. We tell this narrative that the real us is on the inside and we view our physical body as a short of shell we wear. Think about it...how many times have you heard yourself say something like "I just want to get my old body back"..

Or perhaps worse yet, we view it simply as a taxi for our brain. But what would our bodies have to say about that?

Maybe if your body had a chance to offer its perspective…it might say something like this:

Dear me,

When you see how I look in the mirror today, whatever I look like to you, I want you to hear that, I’ve done the absolute best I can with the life we’ve lived together. I’ve endured the parties, the injuries, the sports, the late nights, the eating habits, the relationship drama, and the unexpected twists and turns…and I’m still here. And I haven’t quit on you. And all several trillion of your cells are still present and accounted for. And we didn’t forget our responsibility. We are with you in this until the end.

Don’t you underestimate us because we are never uninterested or incapable of being well. And we’re ready to walk with you through whatever is next. If you overeat, we’ll keep finding a way to deal with that so you can keep going. If work is stressful and our needs have to take a back seat for a while, don’t worry, we have so many ways we can compensate to get you through that. If you really have to sit as much as it seems, darn it, we don’t like it but we promise to get as good at that as we can too. If you don’t have time to deal with all the emotions of life, no problem, we can tuck it away until you’re ready. But know that we never stop fighting for you.

Our only request is that you don’t forget we have needs to. You probably realized that most of the time we whisper. We like to talk with you when you’re quiet. We only shout at you when we can’t seem to get your attention any other way. So, if you can take some time to help us care for those needs, we promise to do a really good job taking care of you.

And can I say…I really appreciate our time together when you exercise and spend time taking care of me. When you do that I feel like we’re connecting in a meaningful way. I know doing your best to support me can be hard, and you’re rhythms are not as predictable as mine, but hang in there because in there because when you do we can clean house. We know life is a challenge, not a cake walk. You can do this. We’ve got your back. Now get out there and get your workout done so I can help you think new thoughts, release negative emotions, and turn that mechanical energy into the things we can do for you that you’ll never fully understand.

Go do your part so we can do ours. 

We got this.

Signed,

Me

If that’s what your body says, would that change anything for you?

Maybe if we start viewing our body as an ally who wants nothing more than to do it’s best to support us…we might just be on a better path to continuing to become a Whole Human.

Here’s to you and our #1 ally,

Christian

Pain-and One Fundamental Habit to Help Overcome It

by Christian Elliot

Pain.

Anyone who has worked with me in the exercise and personal training environment in the last few years has almost assuredly talked with me about the topic of pain. It’s something we all deal with at various times in life, some of us more than others.

For me, pain has mostly been musculoskeletal–originally shoulders, but more recently my back (randomly) and knees (fairly regularly). If you know me well you also know I’m not one to sit back and just let aging happen.

I intend to win this game of aging well.

I’m basically on an endless quest to out-think disease and dysfunction and compress it into the last few months of life.

I don’t know about you but I’ve got too many adventures yet to live to have pain slow me down so I’m constantly curious to investigate other ways to live well.

It seems to happen to me every so often that I come across a body of knowledge that totally shakes up what I think I know about a topic and reorients me to a new way of looking at things.

The rabbit trails I’ve been following lately have led me to take a more curious approach to exploring pain, healing, regeneration, and how I can more happily inhabit my body. 

.

Today I want to focus on one theme that I have repeatedly come across: Walking.

I thought I was walking well, and frankly I didn’t give it much thought until I listened to an expert on a podcast by Brooke Thomas break down about a half a dozen ways I could be doing it better…and thus lowering my pain levels.

If you’ve followed anything I’ve written lately you’ve probably heard me talk about the concept of the fundamentals of health—the idea that if we don’t get the basics of healthy living mastered then we can’t expect to ever have robust health.

If movement is fundamental to health and human existence, and if walking is the main movement we humans do, then I might as well see if I can get a bit better at this Health 101 topic. As I looked into the topic more closely I realized how many other health benefits come from the simple act of walking well—decreased pain, improved digestion, better immunity and more. Sounds like a good use of time to me.

Now…where to put it into the routine? For me I’ve made it a morning habit that I combine with learning and idea generation. I love listening to podcasts while I walk.

So, this week we are happy to present to you the TRUE Whole Human Walking Experiment.

Try it out. It’s seven days of intentionally focusing on this basic but tremendous health habit. Find something awesome to listen to and watch how your brain comes up with all sorts of ideas about how to make life better!

Here’s to good walking, better health, and all of us learning something cool every day.

Christian

When Being Proactive Isn't Working

We’ve all heard the saying “It’s better to be proactive than reactive.”

True statement, but like a lot of platitudes, there isn’t much practical wisdom in that saying...um, be proactive at what?

It’s easy to be overwhelmed by all we could do. How do you know you’re being proactive at the right things?

Furthermore, when you’ve been “proactive” and things didn’t work out, hindsight isn’t always 20/20, and that can be pretty discouraging?

We need a better philosophy than “Be Proactive.”

We need a way to be strategically proactive, confidently proactive.

Finding that course of action takes a little more work. So, here’s a place to start…actually we think it’s the place to start. It is a small picture I came up with that I have used in my business for the past 12 years, and so far it has stood the test of time. 

Because just like music, art, dance, science, public speaking, business, sport, etc., health has about half a dozen fundamentals to master before you’re any good at it.

Here are the fundamentals of health, summed up in what I call

the Synergy Symbol:

What if we start here?

What if we just double down on getting really good at the basics? Could that not change our lives?

If that were our approach, would we ask better questions? Could we see more clearly where to be proactive?

I think so.

The best way we can think of to take this approach is a three-pronged strategy:

1. To educate ourselves in the fundamentals
2. Develop the margin in life to practice the fundamentals
3. Thoughtfully practice the fundamentals over time

Does this sound like a good way to be proactive?

Do you think this strategy would give you a higher likelihood of success?

Do you think this is a practice you could build on your whole life?

Well shoot, if you just answered “yes” three times then you may have found a home here because we’re all about empowering you to take the three-pronged approach to healthy living, and to do it through a series of subtle, small victories that bring about big (and lasting) change over time.

Your friend on the journey,

Christian

Nina Core Beliefs About Health Unshaken after 12 Years

by Christian Elliot

It’s interesting to look back at your own story sometimes and wonder how you ended up where you are. 

Just last year, my wife and I experienced the life we had built owning a 10,000 square foot health and fitness business with a staff of about 40 people crumble. We had taken big risks to grow, felt confidently on track in our projections and yet when we hit a financial obstacle we couldn't overcome we had no choice but to close our doors and our life as we knew it dramatically changed. 

In one summer we closed our business, moved our family of 6 and faced the monumental task of starting over. But, in this particular moment while sitting at a coffee shop writing this post, what is nagging at me more than telling that story, is gleaning what I can about the transition process.

The transition was, and still is, an amazing and sobering chance to get above the stress of that former life, look at the difference we did and didn’t make, and pull out lessons we otherwise would have missed.

Our interest in health and wellnes began when we were newly married. Not wanting to accept some pretty nasty degeneration of my shoulder and immune function, we ended up studying health for years, first as a hobby, then formally. We didn’t start out knowing it would become a business. We just loved what we were learning and the results we were getting by applying what we had learned.  Nina dove into Traditional Foods and taught herself how to cook, and I geeked out on all things related to immune function and the human body. As exercise enthusiasts, it made sense for us to get certified as personal trainers and we discovered we LOVED the work. 

A few deplomas and certifications (and a baby) later, we opened our first modest 400 square foot training studio.  Our clients ranged in ages, abilities and came from all walks of life. 

We became inspired by the growth we experienced, that we went through the work to set up a company based on the belief that we could help people create significant and lasting health. Our differentiator in the fitness world was that We wanted it to be holistic and genuine. 

While we have seen so many stories of amazing transformation over the last dozen years, at the same time, for every story that makes for a great testimony, there are probably eight to ten who did not achieve the transformation they set out to do with us.  What the heck! Are people just that undisciplined…or did we have major blind spots?

The truth is probably somewhere in the middle.

So while I am reflecting on the past 12 years in an industry known for it's conflicting "science", and endless "health-isms" and its reputation for overwhelming and confusing it's loyal followers, it is helpful for me to carve out some statements that will be my own true north going forward.

Nine Core Beliefs that Remain Unshaken

1. Change is possible
2. Health is not about one thing, or one missing link
3. Health is built the same way for everyone
4. Environment trumps genes
5. The fundamentals of healthy living don’t fail
6. The process of change is complicated, but can be broken down and mastered
7. Life will always have curve balls, and you better be able to adapt
8. The journey of lasting change is more an emotional battle than a logical one
9. Despite the above, change is still possible

And here’s a fascinating thought that occurred to me after looking at the list for a while:

There is nothing above that speaks of the perfect diet, the best workout, or the healing modality everyone needs to try.

They are principles, not prescriptions, but they are principles that bring clarity and provide the margin for grace…and more importantly, hope.  

Going forward TRUE Whole Human will be built on those beliefs. I am eager to build a coaching business that reaches into the context of my clients very busy and complex lives and helps to give them the guidance that enforces these principals and empowerment to take control of their own health which will result in lasting transformation. 

Your humble coach,

Christian

A Four Question Sequence That Could Change Your Life 

By Christian Elliot

Imagine you are on a quest to lose a few-ish pounds.

Imagine you have been feeling like you need to dedicate more effort in the area of your health...your energy is low, you aren't sleeping well...you get the picture...and most likely  you have been this person at some point...I am wondering, WHERE does this predicament take you?  Most people follow a very predictable pattern. 

In order to prove my point, see if any of the following scenarios sound familiar. I'll ask the question, you are providing the answer :) 

• Question #1: What’s the best way to build a healthy lifestyle?
• Answer: Exercise and diet.
• Question #2: What’s the fastest way to get results?
• Answer: Exercise a lot and eat better.
• Question #3: How do you pick the most important habits?
• Answer: Ask your friends what they are doing and do a Google search.
• Question #4: How do you stay disciplined?
• Answer: Download My Fitness Pal and track your progress.

OR maybe your response was something like this:

• Question #1: What’s the best way to build a healthy lifestyle?
• Answer: Diet and exercise.
• Question #2: What’s the fastest way to get results?
• Answer: Cut calories; eat Paleo, and workout like a caveman.
• Question #3: How do you pick the most important habits?
• Answer: Find the right cookbook and get a gym membership.
• Question #4: How do you stay disciplined?
• Answer: Have a friend join you on a 30-day challenge.

If you’re answers were similar, I am not at all surprised because I run into this very thing all. the. time. 

Now before you say “Well, things came up at work and the home and I just couldn’t stick with it…but I’ll probably try again on Monday, or after the holidays.”

Seriously…and how many times have you said that to yourself?

What’s the definition of insanity again?

You smelling what I’m stepping in?

It’s a not-so-great pattern right?

And we all do it. Myself included.

Might I suggest a different approach?

Here are the answers to the questions as I see them in people who achieve success:

• Question #1: What’s the best way to build a healthy lifestyle?
• Answer: One habit at a time.
• Question #2: What’s the fastest way to get results?
• Answer: Sequentially focusing on the most important habits.
• Question #3: How do you pick the most important habits?
• Answer: Through asking the right questions and returning to fundamentals
• Question #4: How do you stay disciplined?
• Answer: Through accountability, tracking, and curiosity

Six things that make these answers magical:

• They start with big picture before moving to the small picture
• They go for bite-sized changes (one track-able habit), not sweeping change
• They have nothing to do with fads
• They have everything to do with the fundamentals of healthy living
• They rely on curiosity to build the right mindset
• They get us thinking like social, Whole Humans.

Through the process of coming up with these questions, Nina and I kept asking how could take the overwhelming number of steps/options people have to go through for transformation and break down the process of key habit formation?

How can we help people focus on the most important behaviors, the fundamental ones, to help them build a healthy lifestyle without crashing their schedule, draining their willpower (or bank account) or sacrificing their social life?

This, my friends is one of my most favorite paradigms to help people embrace, because once people break the cycle of jumping back into a cycle that gets them nowhere, they can finally get the results they seek, and I LOVE this part of my "job".

Your Coach,

Christian 

Four Tips for Hiring a Good Personal Trainer 

Finding a good trainer can take some work. 

Here are a few things to consider when searching for the trainer that perfectly suits you and your lifestyle. While being conveniently located, having a body that doubles as a great business card and having specialties that match your goals are important, here are four other essential questions worth answering about the person you would consider hiring:

TIP #1

How much experience do they really have? What have they personally accomplished in exercise? Nothing compensates for breadth of experience.  You want a trainer who knows what it feels like to be in the shoes they might put you in and who can lead you through the process.  How many hours of experience do they have vs. how many years? In a couple years or less, a full-time trainer can have thousands of hours of experience to draw upon.  In contrast, a trainer with “15 years of experience” may have only been working part-time with the same two people for 15 years.  What is the breadth (age, demographic, goals, etc.) of their clientele? Have they worked with anyone who has similar goals to you, and do they have a frame or reference to help you set new goals as the years and accomplishments accumulate?

TIP #2

Is their passion for what they do obvious? If not, it probably won’t be after you’ve purchased some sessions, either.  Unfortunately, even the fitness industry is not immune to having “professionals” who are bored with their work.  Any of us can feel stale if we sit on what we know for too long.  Passionate trainers are plugged into networks that keep them motivated, current with the latest research and industry trends, as well as practicing what they preach.  Passionate trainers are always looking to enrich their client’s experience.  The others just count reps and collect a paycheck.  If you hire a trainer, his or her energy (or lack of it) is part of what will fuel (or dampen) your workouts.  Find a trainer whose enthusiasm is contagious.

TIP #3

Do they possess a combination of Confidence and Humility?  Good trainers are confident, but not cocky.  Interviewing a trainer should give you confidence that they have tools that can change your life, but you should also see a humble side of them that recognizes they don’t know everything.  Confident trainers convey that with well-crafted routines and attention to detail – you cannot help but see results.  Humble trainers recognize that you are not a carbon copy of anyone else and that this journey of helping you be a better version of yourself will be a learning experience for both of you.

TIP #4

Do they understand their role as a part of “Team You”? Good trainers understand and demonstrate there is more to vitality than just a good workout.  They understand that their work with you is only a portion of what makes you whole and healthy.  Such trainers are typically plugged into a network of other health and wellness professionals who can help you accomplish your health goals and, in turn, benefit more from the wonderful world of exercise.

I hope this gave you some great questions to think through before you make this very important investment in your health!

Until next time,

Christian 

Three Amazing Stats about Accountability that will Help You Lose Weight 

By Nina Elliot

Confession.

I had been trying for years to create a habit of getting up an hour before my kids to get quiet time in the morning.  I know that when I take this time to pray, reflect and plan it sets me up for a more peaceful day with a sharper sense of focus.  

If I miss this opportunity, I wake up to what feels like a grand juggling act where my 4 kids take turns tossing in balls and it is up to me to not let anything drop.  When this happens, the entire day feels like I am reacting rather than creating the day by design. 

Yet, even though I know first hand the benefits of my pre-kid quiet-time I struggle to make this a key habit….all until a friend asked me if we could be accountability partners to this same goal. 

We bought a simple devotional with daily ‘lessons’ to be done in our quiet morning house, and then check with one another on Friday’s at the only coffee shop in town that opens at 6am. 

This has been a game changer. Not only am I finding the discipline to do the thing that creates so much more fulfillment in my life, but I have a duty to be a person of my word, and I don’t want to disappoint my friend.  You guys, accountability is ALL that it is cracked up to be. But don’t just take my word for it…

What does the science* say about accountability and it’s effectiveness?  The following information is about exercise, but based on my experience, I know that any key-habit formation, while adding the ingredient of accountability would produce similar powerful results.  Check it out!

Studies show that having someone check in with you about your fitness goal just once a week

1.     Makes you 1600% more likely to stick to your workout program
2.     Increases total exercise per workout by 59% 
3.     Will double the results based on previous attempts. That is a 100% increase! 

The results are undeniable. Accountability is a necessary piece in goal achieving.  The health and fitness industry is filled with solutions to improve your life, but rarely do they discuss how to navigate the challenging terrain of the change process itself, which is where accountability does it’s magic. 

What are the characteristics of a good accountability partner?

• Enable you to reflect on the right goal for you by asking you questions to get at your deeper motivators. 
• Is equally determined to be a "person of their word" when it comes to meeting their goal and honors the commitment to "check-in's" and to pre-determined "deadlines" 
• Is an encourager to you and thinks of creative ways to help you stay focused and recognizes your good work 

I hope in reading this you have though of that one area in your lifestyle that can use the boost that an accountability partner provides, and that the perfect person has come to mind to invite into the process of your transformation. I promise that your success will be even more sweet when you have someone else to celebrate with! 

Yours Truly,

Nina Elliot

*Researchers at Stanford University conducted a study in 2007, where two groups of people were given an exercise program (1). 50% of that group received weekly ‘accountability’ phone calls (where participants were called once per week to check on their progress), and the other 50% did not. The Stanford research showed a 59% increase in weekly exercise for those who received phone calls compared to those who did not.

Virginia Virginia Polytechnic University also conducted a similar study which showed that after 24 weeks, 63% of the participants receiving the weekly phone calls were still exercising, compared to just 4% of those who were not (2). Those who received the weekly phone calls were 1600% more likely to stick to their exercise program than those who did not!

Tired all the Time? This Might Be Why

The dreaded 3pm slump.

I can’t tell you how many times I’ve gone seeking a cup of coffee or a chocolate bar at this bewitching hour, promising myself I’ll abide by a 10pm bedtime. But what’s the point when you’re tossing and turning for over an hour? Getting out of bed the next morning feels impossible, and when you do, the brain fog is so dense you can’t help but wonder, “Am I depressed? I don’t think I’m depressed, but…”

Vicious cycle, right?

It happens to those with the best of intentions – the go-getters, the supermoms, the dedicated employees. The good news? There’s one little walnut-sized commonality to that cycle: your adrenals.

Think of your adrenal glands like little sponges that sit on top of your kidneys. With assistance from cortisol they modulate your body’s response to stress. The problem is that our current high-paced lifestyles are ringing out these little sponges and leaving them chronically depleted. This can lead to fatigue, hypoglycemia, sleep disruptions and mild depression, to name a few.

The good news is there are plenty of ways to replenish those adrenals. First we need to assess the situation and then we can quickly move on to whether your precious energy should be diverted toward nurturing them.

THE FIVE SIGNS:

1) You could sleep for 5 hours or 9 hours – and feel the same
If you’re slow to start in the morning, tired for most of the day or cannot function without coffee, we’re talking to you. Chronic fatigue and compromised cognitive function are signs your adrenals need fortified.

2) Your fight or flight mechanism is constantly being activated
Maybe it’s career or family stress. Maybe you’re planning a wedding. Whatever the source, until you develop a solid practice for cushioning your body against stress (deep yoga breathing, anyone?) you are vulnerable to adrenal fatigue.

3) You’re a night owl
Having difficulty falling asleep can indicate a need for adrenal support. Output of cortisol should decline during the day, meaning your energy starts out strong and gradually winds down. For those with adrenal fatigue output is often switched, meaning you’re keyed up when you should be chilling out.

4) Blood sugar regulation is a problem for you
Adrenal health and blood sugar are so intimately connected that it’s hard to talk about one without the other. Be honest – if it wasn’t for that 3pm pick-me-up, would you be able to coast from lunch into dinner? Are your afternoons marked with an embarrassing onslaught of yawning?

5) So bright you gotta wear shades
We log our steps, we log our food… can time logged behind a pair of sunglasses be our next assessment tool? Believe it or not, an intolerance to bright light can be yet another indicator of adrenal insufficiency. Before jumping to conclusions challenge yourself to see how long you can go without your shades. After all, maybe it’s just habit. Notice if your pupil constricts in bright light or if it ultimately dilates. If it’s the latter then it’s time to work on those adrenals!

HOW TO COPE:

Hard to believe two little glands can cause so many big problems, huh? Do your adrenals need some TLC? Here are some strategies you can implement to bolster your energy naturally and break this cycle.

Adaptogens
Supplementation can serve as a great bridge to span from your current challenges onto ideal health. Adaptogens are a family of herbs that do just what their names suggests. They help you adapt – to stress! If your Type A tendencies have you feeling like a windup toy, adaptogens will gently ground you. Likewise if you’re slow to start, this same family of botanicals will boost you, but not in the intense way caffeine and sugar do. Now you know why ginseng, ashwagandha, rhodiola and holy basil all live on the pharmacy shelf together!

Sleep from 10-2
That’s 10 at night, folks! Your adrenals replenish between the hours of 10PM and 2AM. So if you only sleep 6 hours per night, you’re better served to sleep from 10PM – 4AM than midnight – 6AM. I’ll say it again. Lights out by 10PM! Give your adrenal glands the best chance at recovery by enacting a curfew (and set your tech curfew for one hour prior). And by all means, prioritize getting 8 hours or more. The path to abundant energy is paved with restful sleep.

Just Say “No!”

We already know caffeine is a drug (sorry, no arguing there – it’s a stimulant). The same can be said of sugar. These substances can have a pretty tight hold on us. It’s not a good feeling when we aren’t in control. So stop! Leave yourself a sticky note with some tough love. Stock your desk drawer with an assortment of flavored teas. Go brush your teeth. Whatever motivates you, this is the time to recite your “why” 10 times. Stop letting 3pm be frappuccino o’clock.

Switch up your exercise routine
Think pilates, yoga, barre, stretching… Intense workouts have their merit, but if you’re recovering from adrenal fatigue you want to be careful about stimulating cortisol production. Just can’t wrap your head around a slower pace? Then limit your HIIT sessions to early AM, and choose a restorative activity to balance out every extreme activity.

This is not the time to worry about weight gain. In fact your thyroid, which aligns in the endocrine system above the adrenals, has probably been feeling like it’s engaged in a precarious game of Jenga. Imagine how happy your thyroid will be once it has a solid adrenal foundation again.

Make these habit shifts and experience a natural energy surge once again! 

Rachel Abbett
TRUE Health Coach

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