Consider the fact that what our bodies looks like in the mirror is approximately 95% determined by what we put in our mouths. Only about 5% can be attributed to exercise. Yet we spend hours on end “killing it” at the gym, often feeling broken afterwards and still our reflections of ourselves remain the same.

This is a lot to unpack. Stay with me for a minute.

I am not saying exercise is not valuable. It is not only valuable, but a necessary component of a long healthy, and happy life. This gym concept, however, where people gather en-masse to elevate their heart rates (riding bikes, rowing and running to nowhere), lift and lower heavy sh*t, or, alternatively, to consciously relax is fairly new to humans. Back in the day, we just did those things. They were part of living.  Moving the body in all ways in varying speeds, directions and intensities, moving heavy and light things, stretching, bending and flexing happened all day long. There were no televisions or phones to distract us when work was done, so when we were not busy surviving, we gathered with our community of family and friends and relaxed. There was plenty of time for gazing at the stars, long languid walks in the sunshine, storytelling and cherishing each others company.

Now more about food. The question, for the most part, is not what to eat. We know this. Clearly, we should avoid processed sugar. Clearly, we should avoid processed/packaged most things. Clearly, we should eat more vegetables. Then, why is it so hard for us to choose the right things to eat? Why are pre-made meals and quick delivery services - where we don’t really know who or what went into the creation of them - such a major part of our food stories?

Might I suggest that this is linked to our mindsets around food - or better said, our mindlessness or disconnect from the foods we eat?

My theory is that if we are able to reconnect to the source of our sustenance, we can change our relationship with food - gain deep respect and appreciation for food - and make better choices for ourselves, allowing our bodies to change naturally. How aware are you of where your food comes from? How hands-on are you with the preparation of your meals? And while you are eating, where are your thoughts?

Everything begins with mindset.

Before we get into why you may be holding on to fat, let’s go over where fat in our bodies comes from. Excess calories from food we eat covert to triglycerides, a type of fatty acid. Very simply, excess carbohydrates and protein are stored in adipose sites, or fat cells. and excess dietary fat is broken down by the lipolysis and reesterification processes and stored as fat. Triglycerides are comprised of carbon, hydrogen and oxygen which require oxidation to be broken down- in other words, breathing.

Did you know that the primary way to eliminate fat is through the lungs? Yes, yet another incredible function of breath.

While at rest and through daily activity, we are constantly breaking down carbon bonds. Add exercise into the mix, and we break down even more. When we eat food, we balance out our fat loss-fat intake ratio and maintain weight. To supremely oversimplify things one could say that in order to shed some weight, move more and eat less.

What if you are already doing this and not seeing any results? We are not, fortunately, such simple beings. There are several factors that could be getting in the way.

1. Inflammation.

   While acute inflammation, like the type caused by hormetic stressors initiate a positive biological response, chronic, low level, systemic inflammation releases chemicals in the body causing irregular appetite and glucose regulation.

   What can cause systemic inflammation? Some of the usual suspects are over exercising, inflammatory foods, poor sleep habits or sleep deprivation, and chronic stress. We won’t get into the specifics of over exercising here, but with regards to inflammatory foods, the greatest offenders are vegetable oils or polyunsaturated fatty acids (PUFAs) . These oils are processed in high temperatures and high pressure are easily oxidized and become rancid. These oils are associated with atherosclerosis, diabetes, high blood pressure and obesity. While sugar is also inflammatory, the body is able to process it, especially through exercise. This is not the case with PUFAs.

   With regards to stress, when in a constant state of stress, we mess with the body’s lymbic system. This is our flight-fight response and when thrown out of whack, causes the release of a cascade of hormones distorting the control of hunger and causing the immune system to overreact. Chronic stress from toxins in the environment and once again, over exercising, can also increase cell danger response, causing negative metabolic mechanisms influencing fat loss and appetite dysregulation.

2. Glycemic Variability.

   Blood glucose levels are in a constant state of flux. The body either shovels glucose into muscle and into the liver or can convert and store it as fat. When these levels fluctuate too high or too low and are out of control, it can cause major problems. When we exercise, the body utilizes glucose in muscles. If we don’t move enough throughout the day and use up extra glucose, it gets stockpiled as fat. Luckily, there are simple ways to regulate blood glucose levels.

   • Strength training. When we strength train, we increase the drive of glucose into muscle cells. Strength training decreases blood glucose levels and increases insulin sensitivity. It is especially helpful before eating a large meal. Keep this in mind next Thanksgiving!

   • Doing a cardiovascular workout, first thing in the morning, in a fasted state.

   • Taking a 10-30 minute walk after a meal.

   • Standing after eating. Walking is more effective, but even simply standing after a meal is helpful, as opposed to sitting as is alternating between standing and sitting throughout the day.

   • Consuming blood sugar balancing foods such as ceylon cinnamon, berberine, rock lotus extract, bitter melon extract, gymnemma sylvertra, and apple cider vinegar.

   • Fiber. insoluble dietary fiber inhibits the conversion of glucose to fatty acids in the liver thereby reduces accumulation of fatty in adipose tissue and improves glucose tolerance. increase insulin sensitivity, prevent diet induced insulin resistance. get fiber from sweet potato, dark leafy greens, legumes, or being in a state of ketosis also helps mimic fiber intake.

3. Stress

   Stress overload is arguably the number one cause of death in our modern world, laying the groundwork for the proliferation of every disease known to humankind. It is also a major reason we cannot get rid of unwanted fat. When stressed, the body releases a cascade of hormones directed towards survival, in lieu of those geared towards immune function, digestion and protein synthesis. In the face of a looming emergency, or in acute situations, this is essential. In normal life, chronic stress is directly related to increased inflammation, elevated cholesterol levels, hypertension - and extra weight, especially around the midsection.

   If all else is in check - you are moving adequately throughout the day, eating a clean diet free of all processed foods as well as sugar and controlling glycemic variability - yet your waist remains undesirably thicker than you’d like, cortisol levels may be the thorn in your side. Upping your stress management game to reduce cortisol production may be indispensable .

   An element that may also be contributing to stress overload is over exercising as well. This does not only apply to athletes. If you are exercising but not allowing for proper recovery, not sufficiently feeding your body nutrients and not getting enough quality sleep, you too may fall into this category.

4. Under moving

   As mentioned above, in order to lose weight you must expend more energy through movement than you intake through everything you consume - breakfast, lunch, dinner, snacks, liquids, etc. Even if you exercise once a day, if you otherwise lead a sedentary life, you may not be moving enough to counterbalance your intake of food. This can lead to blood sugar dysregulation, metabolic syndrome, increased risk of obesity, type 2 diabetes, cardiovascular disease, and even premature death. For this reason, it is important to sprinkle bouts of activity throughout the day. This could mean setting an alarm and doing air squats or a set of jumping jacks or push ups or taking a 2 minute walk every 30-60 minutes. An easy on ramp is to pace throughout the day or to walk when on the phone whenever possible.

5. Over Moving

   As discussed above, over exercising is a thing - and not one only reserved for competitive athletes. Whether it be inflammation or stress overload or hormone dysregulation, too much exercise without proper recovery can be extremely taxing on the nervous system and body as a whole. The results? A weakened immune system, fatigue, mood swings, hormone dysregulation, thyroid issues, physical pain or discomfort, sleep disorders, an irregular appetite.

   We at Deep Health Evolution are all about sufficient recovery - and it seems like it’s catching on. More and more boutique studios specializing in recovery have been popping up. Two of our favorites are ReCOVER NYC (use code GC20 for a 20% discount) and BDYSQD in the Boston area. If you intend to live a life that is not only long, but also healthful and joyful without discomfort, aches, pains, etc, this is a critical component to your wellness regimen. If you are interested in learning more and feeling great, consider working with us. We have a toolbox full of useful recovery methods and tools to share.

6. Not getting enough quality sleep

   The importance of restorative sleep is no longer a secret. There are severe consequences to getting fewer than the recommended 7 and 9 hours of sleep a night. On the weight gain front, just one night of subpar sleeping can raise cortisol levels, increase insulin resistance and glycemic variability, stimulate hunger and lead to appetite cravings. The long term side effects of poor sleep are a weakened immune and nervous system, neurodegenerative diseases and diabetes, just to name a few. What’s worse is that all the conditions named above affect quality of sleep, adding fuel to the fire. For sleep tips, read THIS blog post.

7. Hormone dysregulation

   Exposure to toxins from pesticides and other chemicals as well as an overburden of life stressors such as financial stress or relationship stress, lack of sleep, heavy metal accumulation, dietary deficiencies, over exercising and gut dysregulation can lead to hormonal imbalances. The result? Metabolic issues that open the doors to increases in appetite and inflammation. If you are experiencing weight gain or the inability to lose weight despite you best efforts, this is something you may want to test for. Discuss it with an endocrinologist. You may need some thyroid support or to change your diet and the water you drink. Making other simple changes may make all the difference.

8. Micronutrient deficiencies

   Micronutrients play a role in metabolism, weight gain, fat loss and obesity. Some of the most significant ones to be aware of are vitamin D, chromium, biotin, thiamine, magnesium, boron, vitamin A, vitamin K2 and choline and antioxidants. Necessary micronutrient levels vary from person to person so it is very difficult to determine appropriate levels without testing. Deficiencies can be caused by digestive or gut issues or other individual differences. If you are deficient in micronutrients, this could be the cause of sleep and cognitive concerns as well as chronic disease.

Having said all this, here are 3 tricks that may help.

One is cold exposure. Frequent cold showers or a cold soak can enhance the formation of brown or beige fat, a type of fat triggered by cold to burn white, unwanted fat (or the fat around your organs, belly, hips, rear end and thighs).

Two is change. If you have been doing the same workout at the same time of day using the same weights, etc, for over 12 weeks, your body has adapted and needs a new challenge in order to respond.

Three is happiness. How satisfied are you in all aspects of your life - work, home, relationships, spiritually, financially? How often are you immersed in nature? Do you feel like you are evolving or do you feel like you are stuck? The happiness factor, your outlook on the life you lead, can determine how well you sleep, how much/often you move, how and what you eat - your overall stress load. Identify the areas that need some fixing and take steps to make small changes.

As you contemplate and digest (pun intended) this information, realize that the biggest factor influencing positive change is your mindset. Open your mind and foster a growth mindset. Be honest and clear about what you truly desire with regards to your overall quality of life. Then step up. You must be willing to make the changes necessary to get there. Little by little is key. Patience is key. Pick one manageable thing - the one you know you can and will do and stick with it. Momentum will shift - ride the wave that blossoms from feeling your work transform you.

"What you think, you become.
What you feel, you attract.
What you imagine, you create.”

― Gautama Buddha

Our view of the world is determined for the most part, by our perception of it and our world attitude (how we relate to experiences and outlook on life) in turn, largely impacts health, both psychological AND physical.  In terms of turning health around and truly "deep health" evolving into the best version of ourselves; that thriving, growing, learning, full of vitality and overall happy human of our dreams; a host of different aspects must come together synergistically.  We've touched on many of these aspects in the past - movement, nutrition, and sleep.  What about the mind?  Without a supporting mindset, it's not likely any of the efforts put towards moving, eating and sleeping will make a marked difference for long.  

So what the heck are we thinking these days?  Turns out, way too many stress inducing thoughts.  Fueled by television and social media and the impending FOMO (fear of missing out) we've come to live in a time of less than optimal thinking patterns.  The representations of life in media are often far beyond any grasp of reality, and while we may intellectually realize this, the resulting feelings are of disappointment and disconnection.   Coupled with overwhelming stress, relentlessly busy schedules, and a lack of mindfulness, it is important to not only become aware of negative, energy zapping thought patterns, but also to have the tools to turn them around.  

---

What are some negative, energy zapping mindsets to be aware of:

1. Perfection or failure, nothing in between.  For example:  You didn't get the job you were hoping for, therefore you will become homeless and starve to death.

2. Personally attaching to outcomes.  For example:  You didn't get the job you were hoping for, therefore you are worthless.  Part of this is also comparing your constructed reality to the truth.  Example:  I should have done [insert action], then I would have gotten the job.  "Should" can be a very dangerous word!

3. Ruminating on negativity which leads to feeling helpless, powerless and stuck.  This often leads to depression, lack of confidence and trust that things will work themselves out.

4. Trying to think of very possible scenario to avoid failure and again, becoming stuck.  

---

A healthy mindset is a muscle that requires training, just like your glutes and biceps.  Here are some ways to cultivate one.  

1. When you notice yourself creeping down that negative rabbit hole, ask yourself, "What's the worst that can happen"?  Usually the worst that can happen is not so bad.

2. Focus on the "details in the fabric".  If we pay attention to the subtle details in life, we'll see that they are perfectly coordinated.  Take a glass of wine (or a cup of coffee), for example.  The subtle nuances are what transform a decent glass of wine into something superb.  Recognizing the wildflowers popping up between the slats of concrete, the sunlight peeking through the clouds just so,or the touch of a loved one help minimize the impact of the seemingly unfortunate life experience.

3. Let go of assuming we know the future.  We often judge our experiences from the "fortune teller" point of view.  The truth is we have no clue of what the future holds or why things happen the way they do in the long run.  Fortunately is a kids book that really nails the message.  With a broader lens, we see that things work themselves out just the way they are meant to.

---

Here are some healthy mindset exercises:

1. Mindfulness Meditation:  There are several good apps out there to help get you started.  (Contact us if you'd like some recommendations).  You can also start out pretty easily unassisted.  Take 5 minutes out of your day at anytime that works best for you. Sit upright and comfortably in a chair, cushion or floor, close your eyes and pay attention to your breath going in and out of your body.  Some people find it easier to say to themselves "inhale" and "exhale" as they do so.  As this becomes routine in your life, this sense of mindfulness will carry over to the rest of your life and in all you do.  

2. Gratitude Practice:  Studies show that maintaining a gratitude practice, has shown to lower levels of anxiety and depression, and increase optimism and overall sense of wellbeing.  All it takes is 2 minutes in the morning to quickly jot down 3 things you are grateful for.  Keep a journal by your bedside dedicated to this to help make this into a habit.  

3. Breathing Techniques:  Like meditation, certain breathing techniques can help create space between you and the negative situation you may be experiencing and help activate the healing/calming effect of the parasympathetic nervous system.  One of our favorites is 4-7-8 breathing.  Inhale for 4 counts, hold for 7, exhale for 8.

4. Determine Your Triggers (and create a pre-game plan):  Think about circumstances, environments, people, and even foods that have triggered negative thinking in the past.  Short of avoiding them (which is easiest to do with food), make a plan for when you DO have to be in those "toxic" situations.  Your pre-game could look like this:  Schedule in an extra meditation session to help broaden your outlook.  Then, determine your default negative thought patterns and write them down on a piece of paper.  Next to those, write down how you'd like to respond to them.  Keep that piece of paper with you in case you need a reminder of that plan while in the midst of the trigger situation.

5. Take a break:  A change in scenery can do wonders.  Take a walk (preferably in nature) or a movement break, engage in a mindless activity or take a nap.

6. Limit your time on devices in general and especially social media.

---

June is gratitude month for our family.  We are expressing gratitude outwardly to one person every day of the month in person, via email, text, old fashioned letter, gift, etc.  No rules, except that it is to be done daily and should be specific (rather then "thanks for being you").  Want to join us?  

---

(Full disclosure:  We are affiliates of one or more items listed above.  While we make a little bit of money if you make a purchase using our links, it is at no extra cost to you.  We have tried each of these products, honestly believe in them and would otherwise never recommend them).