5 Thought Friday

Here are 5 thoughts for the week:

1.       What I am currently reading, viewing, or listening to:

• Andrew Huberman podcast on overcoming fear. As a life coach, this totally resonated with me as we work with clients to overcome their inner “gremlins” to move forward exponentially. This podcast also interconnected with my current nutrition certification training around the body’s functionality around stress (fear).

• In this episode, Huberman discusses fear and trauma, and the neural circuits which allow us to extinguish those feelings and replace them with more positive thoughts.

• I watched at 1.5x speed and here are a few key times to check out

  • 00:06:49 What is Fear?

  • 00:28:00 - 1:06:00 Controlling Fear: Top-Down Processing, extinguishing fear, and overwriting bad experiences with good, with minute 53:00 talking about the continuous retelling of fearful events to conditionally overcome them the replacing the thought with positive experiences (yes, easier said than done but you need to take action to overcome your specific fears)

  • 02:10:00 - 2:12:00 Summary, which was so-so

2.       Gratitude Practice (for improved happiness):

• Grateful for all the positive support during my half marathon run this past weekend. I was so pleasantly surprised how much feedback and encouragement I received on my run. Check out my results here!

3.       Wellness ideas to consider:

• 20 tips to avoid holiday weight gain: #1, 4, 5, and 7 are my favorites. Click HERE to read the full article and most apply all year round actually.

  1. Be active with family and friends

  2. Snack wisely

  3. Watch your portion sizes

  4. Practice mindful eating

  5. Get plenty of sleep

  6. Control your stress levels

  7. Keep meals balanced with protein

  8. Focus on fiber

  9. Cut back on taste-testing

  10. Bring a healthy dish to share

  11. Limit your dessert intake

  12. Limit liquid calories

  13. Use a smaller plate

  14. Modify your recipes

  15. Weigh yourself regularly

  16. Use the buddy system

  17. Avoid processed foods

  18. Plan ahead

  19. Skip seconds

  20. Draw the line

4. What I’m eating, drinking, buying, or whatever else is on my mind:

• Started a new nutrition program utilizing my Precision Nutrition studies as my guide. Check out the recommendation to stay the same weight, but re-composition my body to less fat and more muscle mass on two meals a day utilizing an intermittent fasting approach.

• If anyone is interested in having their own individual program designed, please write me at mike@mikescoaching.com. The cool part is that it’s FREE to my subscribers (which is also straight up, you guessed it, FREE…lol)!

5. Quote(s) I am Pondering:

• “Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” –Oprah Winfrey

• Around the holidays, it is always nice to be grateful for what you have and be in the spirit of giving with love; not focusing on the “things” you want that you do not have.

Happy Friday!

Mike