Losing belly fat can prevent developing metabolic and heart disease, as well as diabetes, and more. For whatever reason you’re looking to eliminate some inches, we have some tips for you to help achieve that goal. 

Table of Contents 
1. Avoid Trans Fats 
2. Cut the Refined Carbs 
3. Do More Weightlifting Exercises 
4. Eat More Soluble Fiber 
5. Fix Your Sleep Schedule 
6. Cut Back on Soda, Alcohol, & Sugary Drinks  
7. Add Probiotics to Your Diet 
In General, To Lose Belly Fat Fast…

1. Avoid Trans Fats 

Trans fats are found naturally in some foods but can also be artificially made. Trans fats are a health risk because they raise your bad cholesterol (LDL) and lower good cholesterol (HDL) which not only increases belly fat, but also raises your risk for stroke, heart disease, heart attack, and type 2 diabetes.  

Naturally occurring trans fats can be found in butterfat and the stomachs and digestive tracts of cows, sheep, and goats. Artificial trans fats are primarily found in processed foods including fried food, baked goods, shortenings, and spreads like margarine and peanut butter. Sometimes they are referred to as “partially hydrogenated oils” on nutrition labels – be sure to look for that red flag! 

Though the debate continues whether naturally occurring trans fats have the same negative health effects as artificial ones, trans fats are a big culprit in abdominal weight gain, even when calories are carefully controlled. Trans fats also increase your body’s resistance to insulin which causes high blood sugar levels and increases inflammation, which also contributes to weight gain. 

To cut back, avoid processed foods and replace trans fats with mono and polysaturated fats. Better foods to look for are: 

• Low-fat dairy  
• Unhydrogenated vegetable oils, nut butters, and seed butters 
• Soft margarines 
• Foods explicitly labeled “unhydrogenated” or “0 trans fat” 
• Fatty fish (salmon, tuna, mackerel, etc.) 
• Whole grains (not multigrain or 7-grain bread) 
• Naturally sweetened products (with raw honey, monk fruit, coconut sugar, etc.) 
  
  

2. Cut the Refined Carbs 

Carbohydrates are necessary for our body to thrive and give us the energy to function. But excess carbs – more specifically refined carbs – are more closely associated with metabolic issues and increased belly fat. You don’t need to drastically cut all carbs to have an effect either – replacing refined carbohydrates with unprocessed, starchy carb sources can be enough to help you lose belly fat fast. Focus on carbs low in sugar that are as unprocessed as possible. Examples of that would be: 

• Legumes 
• Nuts 
• Oats  
• Bananas 
• Blueberries 
• Low-fat dairy 
• Chia seeds 
• Sweet potatoes 
• Leafy vegetables (spinach, cabbage, lettuce, etc.) 
• Beans 

Whole grains, though rich in carbs, take longer to digest which does not spike your blood sugar and can aid in burning body fat or reducing the amount your body stores! All in all, avoiding products made with bleached flour, white rice, ice cream, sugary drinks, and store-bought pastries will do your body good.  

Using the Keto Diet to Cut Out Carbs 

The keto diet can be used to reduce belly fat fast by forcing your body to rely on burning stored body fat for energy instead of the carbs you eat. Using a keto meal plan is an easy way to make sure you follow the diet without having to calculate the macros yourself.  

Eating less than 50g of carbs per day puts your body in a state of ketosis which leads to weight loss, reduced appetite, and stable blood sugar levels. While it’s not ideal for long-term use, it’s a great way to lose belly fat in a short amount of time if you follow the diet closely. 

3. Do More Weightlifting Exercises 

Many people believe that doing lots of cardio is the key to weight loss, but that couldn’t be further from the truth! Strength-building exercises, particularly compound weightlifting, build body mass and burn more calories than cardio alone, even after you have finished your workout. This is because muscle tissue has a higher metabolic rate than fat, so it burns more calories overall.  

A calorie deficit is indeed important for weight loss (aka burning more calories than you consume). And while cardio can help you burn more calories per session, if your goal is to target belly fat, doing consistent daily weight training can result in greater weight loss than aerobic exercises alone.   

Some great examples of weightlifting and resistance training are: 

• Deadlifts 
• Squats 
• Bench Presses 
• Pushups 
• Lunges 
  

Doing a lot of abdominal exercises will also not have much of an effect on belly fat. Sit-ups and crunches are great for building muscle tone and tightening your core muscles but don’t do much to help you lose belly fat fast. 

HIIT (high interval intensity training) is a great combination of resistance exercises, body-weight exercises, and cardio and has an equal or greater effect on calorie burning than cardio does. HIIT emphasizes short intervals of intense exercises alternated with low-intensity exercises and it only takes about 30 minutes to be an effective workout.

If you’re short on time and want a solid calorie-burning workout, HIIT is perfect. Overall, you should aim for about 150 minutes of exercise a week to see weight loss results. 

4. Eat More Soluble Fiber 

Fiber slows down the digestion process so that you feel fuller longer, and decreases the number of calories your body absorbs, much like complex carbohydrates. Eating more soluble fiber (meaning it absorbs water and forms a gel during digestion) can lead to weight loss.

Excellent places to get fiber are flax seeds, Brussels sprouts, avocados, black beans, and pears. Including these foods and other high soluble fiber foods in your diet will increase your chances of losing belly fat fast.  

5. Fix Your Sleep Schedule 

You’ve heard it before: sleep is the key to good health. That’s because it’s true! When it comes to losing belly fat, sleep can make or break your goals. Not getting enough quality sleep is a primary factor in weight gain, with research showing that people that get less sleep tend to gain more belly fat.  

An easy way to reduce the amount of belly fat you gain and speed up belly fat loss is to get at least 7 hours of quality sleep per night.  

Getting enough sleep will also ensure that you avoid craving carbs throughout the day to make up for the sleep you didn’t get. Fatigue and lack of sleep can intensify those processed food cravings which lead to overdoing carbs and calories. For belly fat loss, that’s no bueno! 

6. Cut Back on Soda, Alcohol, & Sugary Drinks 

Sodas and other sweetened beverages are easily the fastest way to consume more sugar than you mean. People who drink unsweetened beverages consume fewer calories on average than those that drink artificially sweetened drinks.  

To avoid added sneaky sugar try drinking flavored herbal teas (unsweetened, of course), black teas and coffees, or infused waters. Green tea is a great alternative because it has the added benefit of helping improve your metabolism.

Kombucha is another great option if you want something carbonated, though the jury is still out on what kinds of health benefits it exactly has. There’s also nothing wrong with just plain old water! Drinking more water, especially before a meal, can make you feel fuller and more hydrated.  

Be wary of “0 sugar” or “diet” sodas! They often replace cane sugar with artificial sweeteners like saccharin or aspartame, which is associated with all kinds of health problems, as well as leading to more calorie consumption than regular, old sugar.  

7. Add Probiotics to Your Diet 

Probiotics are found naturally in foods and aid in gut health and healthy digestive processes. The natural bacterium in your gut plays a role in managing weight. Probiotics in the Lactobacillus family such as Lactobacillus gasseri have been found to help with belly fat and abdominal fat loss specifically.  

You can find Lactobacillus bacteria in fermented foods like sauerkraut, kefir, sourdough, kimchi, and kombucha, as well as in yogurt, miso, tempeh, and cottage cheese. You can also take supplements to get more from this helpful bacteria family. 

In General, To Lose Belly Fat Fast…

Losing weight requires lifestyle changes and there’s no single way to drop inches from your waist. A combination of the above will work best, but what works for you will be unique. Some people find that intermittent fasting works for them, and for others, cutting out certain snacks or upping their exercise routine is enough.  

Talking to a doctor about your health issues and what might work for you is a surefire way to develop a solid plan to lose belly fat fast, and losing weight in general. They might recommend specific changes to your diet or exercise routine or prescribe medication in extreme cases.  

In any case, be patient. The above can be used to facilitate and encourage belly fat loss, but it will always take time to make positive health changes that will last a lifetime.  

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Have you ever opted to work through lunch on a busy workday in order to get more done? Most Millennials say they skip lunch to “get ahead“ at work, but is this a smart move? You always hear that breakfast is “the most important meal of the day,” but lunch is pretty important too – it fuels the second half of your day and has a huge effect on your physical and mental performance. 

Why is Lunch Such a Big Deal? 

Not eating a balanced lunch complete with healthy fats, proteins, vitamins, and more means less energy in the afternoon (and no, pecking at that bag of trail mix throughout the day doesn’t count as lunch!)  

Skipping lunch can leave you feeling sluggish, tired, slow, and generally just NOT in the mood to do anything productive. If you pass on your break to finish a big work assignment, you might be doing more harm than good!  

What Happens To Your Body When You Skip Lunch 

When you skip lunch, you get overly hungry and usually end up reaching for easy, quick, high-calorie foods that you’ll likely regret an hour later – AKA a major midday carbo load.  

If you’ve ever found yourself craving carbs during the day it’s probably because you’re not getting the nutrients you need. When you miss a meal or overcompensate with highly processed foods your body goes into “survival mode.” 

Basically, your decision-making abilities get overtaken by your body’s natural response to skipping lunch and you start making bad food choices. In fact, skipping lunch can also lower the quality of your diet which can lead to major health problems down the road.  

Your Health Suffers When You Don’t Eat 

Is it really that bad to skip a meal? Studies show that both your mental and physical health takes a hit when you don’t do lunch properly — that is, if you skipping it altogether, or eat too much or too little during the day! It’s all about finding the sweet spot to keep you performing at and feeling your best.

What Should You Be Eating for Lunch? 

When you think “lunch”, you probably imagine leftovers, sandwiches, or some takeout down the street from the office. The good news is you don’t need to follow a formula when it comes to your lunch. As long as you avoid carb-heavy foods like white bread and include a rotating variety of vegetables, fruit, protein, and whole grain you’ll be on the right track.  

When it comes to eating right you don’t need to try to squeeze in every tier on the food pyramid into one meal. Instead, your goal should be to balance out the meals you eat throughout the day with a healthy serving from each food group. 

You also don’t need to stuff yourself full of salads either! While leafy greens can help, losing weight, staying healthy, and meeting all your fitness goals isn’t contingent on a diet made up exclusively of kale. Making a few substitutions in your diet can make a big difference. For example, swapping out butter for olive oil when cooking, or eating fresh or frozen fruit instead of dried.  

Bottom line… 

Lunch should be your priority. If you want to get ahead at work, take your break. Studies show that workers who take a consistent lunch break report feeling more refreshed, productive, and happier. Plus, fueling the second half of your day is a big part of job performance and mental clarity. You’re not doing you or your boss any favors by being hungry! 

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SUMMARY

If you’re health-oriented, it’s essential to understand the components of fitness. The list of specific fitness components includes muscular strength, cardiovascular endurance and flexibility. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

If you want to achieve a goal, it’s helpful to get specific about your target.

Take fitness, for example. Many of us have the broad goal of improving our overall physical fitness. But what does fitness mean? 

It can be hard to get a large group of people to agree on anything. But experts in the health and wellness field agree that there are five main components of physical fitness. 

So, what are the five components of fitness? And how can you use them to support your health and wellness journey?

In this article, we will:

• List the five components of physical fitness
• Offer guidance to help you navigate these components to reach your health goals

What are the 5 components of fitness?

Every idea or philosophy has its own set of pillars or components. As we’ve mentioned, there are five critical components associated with fitness. Understanding these components can give you greater insight into what true fitness is all about. 

Here are the five components of fitness:

1. Muscular strength

Muscular strength is one of the most practical aspects of fitness. This strength gives your body the power it needs to perform certain tasks. 

We need muscle strength in our arms to lift things and move things. And we need muscular strength in our legs to walk or run from one place to the next. 

2. Muscular endurance

Muscular endurance concerns stamina. There are certain situations where you need that kind of staying power and consistent effort to get the job done. 

More specifically, muscular endurance measures how your muscles perform over extended periods. Endurance requires the body to perform muscular contractions for minutes instead of mere seconds. It gives us the goods to hang in there until completion during long, grueling physical tasks. 

3. Cardiovascular endurance

Cardiovascular endurance is also known as aerobic endurance. Your body relies on this type of endurance for support when handling specific tasks.  

The cardiovascular system includes your heart, blood and blood vessels. Your heart pumps blood throughout your body after pumping it to your lungs. This blood is rich in the oxygen that supports life. 

In totality, the cardiovascular system sends vital oxygen, nutrients and hormones to the various cells and organs throughout your body. Your cells and organs need those substances for the body to survive and thrive. 

The cardiovascular system helps your body handle physical activity, exercise and stress. Additionally, it helps maintain a healthy body temperature. 

If you have good cardiovascular endurance, you’ll do a better job of handling physical exercise that requires the body to work for extended periods. That includes things like running, jogging, swimming and cycling.

4. Flexibility

Flexibility looks at your body’s ability to move without pain and stiffness. 

Movement is required to function in this world, and movement depends on flexibility. Sadly, many of us overlook this physical fitness component. In the fitness world, it’s common for people to focus exclusively on things like strength and endurance.

If you neglect your flexibility, the muscles and joints can become stiff. Over time, this can limit the body’s ability to move. 

By supporting your flexibility with proper training, you can help make sure your body can travel through its entire range of motion with minimal pain or stiffness. 

5. Body fat composition

Body fat composition measures the fat you carry on your body. 

For example, let’s say you weigh 200 pounds and have a 25 percent body fat composition. That means you’re carrying 50 pounds of body fat and 150 pounds of lean body mass. 

Many of us know that excessive body fat can have undesirable health outcomes. It’s linked with conditions like diabetes and heart diseases. 

So, what’s the ideal body fat composition from a fitness perspective? 

According to the American Council on Exercise (ACE), the ideal range is 14-17 percent for fitness-oriented men. However, that range drops to 6-13 percent for hardcore male athletes. 

For fitness-oriented women, the ideal range is 21-24 percent. And for female athletes, the range is 14-20 percent. 

ACE states that fat mass exceeding 25 percent in men is considered obese. For women, the obesity threshold is 32 percent. 

How to improve your performance in the 5 components of fitness

So, now that we understand the components of fitness, what can we do to improve performance in specific areas? 

We spoke with Ben Walker, personal trainer and operator of Anywhere Fitness, for guidance. 

Thanks for taking the time to speak with us about the components of fitness, Ben. Let’s get into it. What exercise routine is best for boosting muscular strength?

If looking to increase muscular strength (gain muscle mass), there are a number of different variables to consider. In general, the common goal is to achieve hypertrophic gains from a particular exercise.

Hypertrophy is the method of lifting 8-12 repetitions of the heaviest weight possible to your best ability. With this training protocol, the muscle fibers tear effectively to repair, become stronger, and grow with adequate sleep and nutrition. 

And for muscular strength, what’s the ideal number of reps and sets?

To increase muscle size and strength, keep striving towards completing 12 repetitions of an exercise in 3 sets. At first, you might complete 8-10 reps on successive attempts. Keep your rest time between 60-90 seconds and keep track of targeting your goal. Once 12 reps x 3 sets are accomplished, slowly increase the weight in small increments and move up the ladder with the same process again. 

You need to keep adding variables to your routine to build muscular strength and achieve hypertrophy. Targeting every muscle group, alternate the exercises weekly for targeting each muscle. This tricks the body into continuously breaking down the muscle fibers so that they repair and grow.

If you continue with the same program weekly, the body learns that the same routine is being performed and this process comes to a plateau. Pick 2-3 weight exercises for each muscle group in the upper and lower body. Change them and rotate; mix up the combinations. Also, change the hand grip you use to perform the exercises regularly.

When focusing on the components of fitness, what can we do to enhance muscular endurance?

Lifting weight beyond 15-20 reps would be a better protocol for building muscular endurance and trying to stay leaner and lighter. 

Let’s talk about cardiovascular endurance. What tips can you give us on that front?

Mix low-intensity exercises of longer duration with higher intensity intervals of shorter duration to build overall cardiovascular stamina. By combining exercises such as swimming and running with sprints and burpees, we can increase our aerobic capacity and anaerobic threshold. This increases our energy levels for all types of cardiovascular activity. 

What types of exercise work best for reducing body fat?

Aerobic exercises, such as running and cycling, burn fat cells as a fuel source. The aerobic system is best activated when training below 30 percent intensity. 

The anaerobic system is best activated when training beyond 50 percent intensity during exercise. It includes running at a faster pace, sprinting and lifting weights. When training anaerobically, we burn carbs and sugar as a fuel source. 

When combining aerobic and anaerobic, we burn energy from all fuel sources. This burns body fat effectively and achieves the best weight loss results. That’s why it’s important to add variety to your fitness program. Make sure to train all the muscle groups weekly and add low-intensity cardio circuits. 

And how about flexibility?

To increase your flexibility, you should perform a dynamic warm-up directly after a basic warm-up.

A dynamic warm-up includes movements that send extra blood flow to all the body’s extremities. By performing continuous light exercises on each muscle group, we can improve our range of motion for all the muscles and joints when doing an exercise. 

Directly after the workout, warm down correctly by performing static stretches. This involves holding each muscle for 20-30 seconds while stretching it to its best ability. By following these methods before and after a workout, you can enhance your overall flexibility.

Finally, what role does diet play as you navigate the components of fitness?

Diet plays a huge role in sports performance and weight loss.

As the anaerobic system only uses glucose as a form of energy, your body will need carbohydrates to perform strength training. Without glucose, your muscles will not be able to lift weight to their maximum potential. This also goes for any cardiovascular activity where you exert beyond 50 percent intensity. 

It’s important to know when to consume the correct fuel at the right time. Eat the carbs and healthy fats and burn them through aerobic and anaerobic exercise. Eat the proteins after your workout to recover your muscles and grow the tissue. 

It’s also important to eat your carbs earlier in the day. You should never consume a lot of glucose unless you plan to use it in training or intend to move around a lot during the day. Eating too many carbs at night can cause weight gain as we are less active during this time and our metabolism starts to slow down more rapidly in the evening.

Next steps

Activities like resistance training and flexibility exercises can enhance muscular power, improve agility and build lean muscle mass. These activities can support you on your health journey, but paying attention to your diet is also crucial. Healthy, nutritious food provides invaluable support when working with the five components of fitness.  

To have nourishing meals delivered to your front door, subscribe to Fresh N Lean. Whether you’re following a keto, paleo or high-protein diet, we’ve got a meal plan to suit your needs. We make our chef-prepared cuisine with wholesome, organic ingredients. 

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If you’re new to working out, you need more than motivation to see it through.

You need the right mindset, strategy, and habits.

In this guide, we’ll show you exactly how to stick to your fitness goals no matter what. Let’s dive in.  

Know Your Finish Line  

The first thing you need to know before starting any workout program is, what do you want to accomplish? Do you want to drop a few pounds? Gain some muscle? Improve your performance? What is it specifically? Once you know what you’re after, you can chisel it down to a concrete measurable goal. This is your finish line.  

Having a vision like “I want to get in the best shape of my life” can inspire you, but without a specific goal, you’ll be spinning your wheels. Instead, define exactly how much you want to lose, gain, or maintain and write it down.  

If you’re newer to working out, you might be wondering, how do you figure out what your goal should be? We’ve got you. This calculator will help you define a healthy weight based on your age, experience, level of activity, and fitness goals. 

Set Realistic Expectations 

If you want to truly make this the year you make a change, you need the right expectations. Setting big, ambitious goals can be a great motivator, but without rooting them in reality, they’ll just collect dust on your “vision board.”  

To get yourself to follow through, your goals need to feel attainable. If you set out to drop 50 pounds in one week, it’s like planting a seed and expecting a full-blown vineyard seven days later. The right expectations help you build belief and consistency.   

So, if you want to transform your body, what’s realistic? Most experts agree that it takes about a week to lose 1-2 pounds of fat or gain ½ pound. of muscle. All you have to do is map that out. Whether you’re looking to drop 20 pounds or 5-10 pounds of lean muscle, you could get there in 3-5 months.  

I know, sounds like a long time, but remember, that’s your finish line. Your job is to have that as your target but celebrate the small wins. Every time you hit your weekly goal, celebrate it! That way you’re getting to enjoy the journey, and you’re training your brain to love the process.  

Find a Proven Process  

Now that you’ve got a realistic timeline, you need the right strategy. I’m not talking about picking up tips from your local gym bro. You need to follow in the footsteps of someone specific. Someone’s who knows what it’s like to be where you are now and achieve the goal you’re after. If you want to become a self-made millionaire, following the advice of a trust-fund baby won’t help you. So, where do you find your expert?  

First, there are two types of experts worth following: the Role Model and the Researcher. The role model has been there themselves, they’ve walked the path, they’ve overcome the obstacles, and they’ve gotten results. This is the person who has been where you are now and has gotten to where you want to be.  

The researcher might not have been when you are now, but they’ve studied the science behind nutrition and fitness and have helped others achieve a goal similar to yours. Whether it’s a personal trainer or online program, make sure you’re using these two things as your filter.  

Make It Fun 

When you think about working out, the first word that comes to mind shouldn‘t be “torture.” If you want to see your program through, you need to feel good when you exercise. Instead of forcing yourself to do workouts you hate, design your routine around exercise you enjoy. If you’re not a fan of running but need cardio, try incorporating it through sports. If you love the outdoors, go on a hike or use a playground as your gym. If you want to catch up with a friend after work, buddy up and hit a group class together.  

There are many ways to customize your routine and have fun with it. Don’t be afraid to get creative. Plus, biology is on your side. If you exercise for just 30 minutes, your brain will trigger an “exercise high,” flooding your system with dopamine to reward the habit. At first, it’ll take some getting used to, but the more you exercise, the more you’ll learn to love it.  

Don’t Fight Your Brain 

When it comes to exercising, it’s easy to get stuck in a mental tug-of-war. Part of you wants to hit the gym, but the other part wants another five minutes to snooze.  If you plan to stick to your routine long-term, you need to get your brain on board.  

In Mel Robbin’s best-selling book, “The 5 Second Rule,” she puts it this way: “If you have an impulse to act on a goal, you must physically move within five seconds, or your brain will kill the idea.” You can’t talk yourself into going to the gym; your brain will always win that argument. To win the war in your mind, you need to remove friction and automate your routine.  

Instead of giving yourself time to debate whether you’re going to get up and work out, get prepped the night before. Blend your protein shake, pack your gym clothes, and place your running shoes by the door. When your alarm starts chirping, don’t even think about it; just get up, grab your stuff and go. This way you won’t give your brain a chance to stop you before you even start.  

Ease Into It  

Another rookie mistake when it comes to a new workout routine is doing too much too soon. If you go full throttle on your first visit, you’ll never go back. Not because you won’t want to but because you won’t be able to move. Feeling sore is a good thing; overtraining, not so much. Since you’re giving your body new demands, you also need to give it time to adapt.  

It’s when your body is resting that your muscles repair and start to see results. While it’s tempting to try to keep up with others who are further along in their journey, don’t. You’ll only risk injury or get discouraged and give up.  

Instead, ease into your routine. Start with two days a week, then increase it to three, then four. Most workout routines recommend 3-4 days a week, but your frequency will depend on your specific goals. Check out this guide for building your workout program. 

Find a BIG “Why” 

The key to sticking with your workout is to stack your motivation. The stronger your motivation, the more likely you’ll follow through. The thing is, everyone is motivated by something different. Some are driven more by the carrot, others by the stick. If you set up both, it’ll help push and pull you towards your goal. Let’s start with the stick.  

Ask yourself, what will it cost you if you don’t see this goal through? And I’m not talking about the annual fee. What will you miss out on if you don’t make this change? How will it affect you a year from now if you keep putting it off? How will it ultimately prevent you from becoming the person you’re meant to be? Dig deep.  

Now, let’s set up your carrot. Ask yourself, if you do achieve this goal, how will you benefit? How will it make your life better? How will it affect your emotions, mood, mindset? How will it change how you see yourself and what you believe you’re capable of? How will it help you become the best version of yourself?  

By answering these questions honestly, you’ll have plenty of fuel to keep you going no matter what.  

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Check out our new Optimized Speaker Series. Each week we’re bringing you the best tips on how to master your mindset, nutrition, productivity, creativity, and wellness from world-leading experts. Now is the time; take control of your life with Optimize You!  

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You might be wondering, “Is it okay to be around others? Am I eating healthy enough? What should I be doing to avoid getting sick?”   

To help you put your best foot forward, we’re sharing ten proven practices to boost your immune system. Let’s dive in.  

TL;DR 

• Fasting helps reset and renew your immune system 
• Proper circulation gives your body the oxygen it needs to defend against disease   
• One poor night of sleep can decrease your disease-fighting cells by 70% 
• Vagal breathing can calm your fight or flight response  

Foods That Fuel Your Body’s Defense Systems

Your body has five main defense systems: 

• Angiogenesis – The production of new blood vessels. Essential for growth, development, and wound healing.  
• Regeneration — The replacement of old or damaged cells with new ones. Plays a role in muscle building, bone healing, and tissue repair.  
• Microbiome – A collection of microorganisms like bacteria that regulate help regulate your bodily functions. Think of it as a manufacturing plant that produces specific cells when they’re necessary. A microbiome that’s out of balance could result in autoimmune diseases.   
• DNA – A self-replicating molecule that contains all your genetic information. It’s kind of like an instruction manual for your cells to reproduce, develop, and survive. Damage to your DNA can result in cellular aging and a greater risk of diseases like cancer.  
• Immunity – A network of cells, tissues, and organs that help your body fight infections and diseases.  

So, you’ve got some heavy hitters on your side when it comes to fending off illnesses; now it’s a matter of giving them the right fuel to do their jobs. Here’s some more good news: There are over 200 foods that help strengthen your five main defense systems. Let’s look at a few that support each category:  

To keep your immune system healthy, consider including these in your diet.  

Fasting: Renewing Your Immunity  

It’s not just about what you eat, but when. In addition to nutrient-rich foods that support your defense systems, fasting from food altogether can make a dramatic difference in your health. If you’re unfamiliar with fasting, the thought of missing multiple meals might sound like torture. How do you survive without food?! 

While fasting is trendier these days the practice goes back centuries and has plenty of science-backed benefits. A study done by the University of Southern California found that fasting for two to four days in a row can renew your entire immune system. Dr. William Li breaks it down like this in his best-selling book “Eat To Beat Disease”:  

“[it] forces the human body to go into a recycling mode, which gets rid of the older, worn-out immune cells. Then, when food is started again, it jump-starts the hematopoietic stem cells in your bone marrow to start regenerating fresh immune cells thus rebuilding the immune system.” 

In layman’s terms, when your body isn’t busy digesting, it can focus on regeneration, it’s kind of like giving your car an oil change. Check out this guide to learn more about how to fast effectively. 

Circulation: The Key To Health  

To have a healthy immune system, you need healthy blood vessels. Your blood vessels are tasked with transporting oxygen to your brain, heart, and other vital organs. Without them, you wouldn’t be able to function.  

But for most people, the problem isn’t being without oxygen but getting enough. If you sit for extended periods of time, your circulation suffers. This stagnant circulation makes it harder for your defense systems to get proper oxygen. Think of it as pinching a hose; the water still flows but you might get a trickle instead of a stream.  

Not getting proper oxygen to your immune system doesn’t just affect your health, it messes with your energy levels too. So, how do you turn it around? Apart from exercising, you can promote healthy circulation with nutrition.  

1. Healthy Fats  

Omega 3’s found in salmon, avocados, and nuts help keep your blood flowing smoothly through your system.  

2. Fruits  

The peel of fruits are packed with antioxidants like ursolic acid. This molecule helps your body develop more blood cells which makes getting oxygen to your organs more efficient.  

More oxygen = healthier organs = stronger immune system. 

3. Green Tea  

A naturally occurring compound in green helps your body regulate your blood vessels so you have just the right amount. In fact, researchers have found that “people who drink green tea have better blood vessel function just 30 minutes later.” Incredible.  

Sleep: Strengthening Your System  

A lack of quality sleep can result in a host of short and long-term ailments. According to sleep neuroscientist, Matthew Walker, “every disease that is killing us in developed nations has causal and significant links to a lack of sleep.”  

It’s while you’re getting some shuteye that your body heals itself and produces T-cells. Your T-cells are white blood cells that fight off diseases like Covid, the flu, cancer, etc.  

But here’s the catch, according to Walker: Just one night of poor sleep (getting only 4-5 hours), can result in a 70% drop in T-cells. Just one night of poor sleep?! Yup, but don’t freak out, there are plenty of things you can do to get quality shuteye.  

• Keep your room at a cool 60-67 degrees. Experts say this temperature is ideal for falling sleep.  
• Cut coffee intake after 4 pm. Caffeine is kryptonite for sleep. 
• Wind down slowly. Most people think falling asleep is like an on/off switch but in reality, it’s more like a dimmer. As you get ready for bed, shut off your electronics, reduce blue and fluorescent lights, and ease into sleep.  
• Here are a few more tips for optimizing your sleep cycle.  

Stress: The Silent Killer 

Even if you’re eating right, stress can take a severe toll on your immune system. Whenever a threat pops up or at least the perception of one, your body’s built-in alarm system kicks in and releases cortisol. Too much of this stuff can “ravage your immune system” and “reduce all aspects of immunity” according to the American Psychological Association. Great. 

Out-of-balance cortisol can do some damage but ultimately, it’s there to serve you. This hormone helps your body respond to danger, metabolize sugar faster, and reduce inflammation.  

The problem is cortisol also stiff-arms your immune system. So, when you’re overly stressed your body’s ability to fight disease drops significantly. Cortisol is more of a life raft than a pool floatie. It’s great for emergencies but you don’t want to spend all your time on it.  

Here’s some more bad news (aren’t you glad you read this blog), Americans are “among the most stressed-out populations in the world.” You likely experience stress on a daily basis. In fact, a recent Gallup poll claims that over 55% of Americans are stressed during the day. That’s 20% higher than the average.  

And it makes sense. You’ve got virus variants, climate change, inflation, and economic uncertainty to worry about. On top of that, got deadlines to meet, bills to keep up with, relationships to balance, and goals to pursue. Trying to balance all of it while staying sane isn’t easy. 

So, now that the bad and ugly are out of the way, let’s get to the good. Science has discovered some powerful tools to reduce your stress and bring your body back to balance.  

1. Alcohol, Drugs, Caffeine 

These substances tend to exacerbate the effects of stress on your nervous system. While you might enjoy a pint after work to decompress, consider replacing it with a cup of green tea. Even though green tea still contains caffeine, it has less than half that of coffee. Plus, it consists of theanine, an amino acid that has a powerful calming effect on your body. 

2. Run! 

Exercise is an endorphin machine. Going on a run, even just for a few minutes, releases feel-good hormones while simultaneously lowering cortisol levels. Getting yourself going is the hard part but once you do, you’ll feel the difference. If running’s not your thing, you can reap the same benefits from walking, swimming, biking, or dancing.  

3. Vagal Breathing  

In case you’ve never heard of it, your vagal nerve connects your brain to your organs, and it’s key to regulating your stress. When most people feel anxious, they tend to hold their breath. This action signals your vagal nerve which snaps your body into fight or flight. The problem is our ancient brains are overstimulated by our modern world, so your stress response gets triggered a lot. The good news is, you can just as easily switch it off, all it takes is a little breath work. When you take slow, deep breaths it tells your brain there’s no threat and it helps your nervous system relax.  

4. Expressive Journaling 

Research found that expressive journaling reduced depression, anxiety, and stress. If you’re feeling overwhelmed or burnt out, write it down. You can always crumple up your entry and throw it away, but the benefit comes from getting your emotions out of your head and onto the page. 

5. Lavender Oil 

Even though some of the benefits of essential oils are exaggerated (no, they don’t fix broken bones), others are backed by research. In fact, taking lavender capsules has been found to be comparable to the effects of anti-anxiety medication. And, taking 160 ml of lavender has been proven to significantly reduce anxiety.  

Want More Tips on How to Optimize Your Life?  

Check out our new Optimized Speaker Series. Each week we’re bringing you the best tips on how to master your mindset, nutrition, productivity, creativity, and wellness from world-leading experts. Now is the time; take control of your life with Optimize You!  

Visit Optimize You. 

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The food you eat can dramatically impact your well-being and state of mind. It can make you more likely to experience mental problems like depression. And it can affect your likelihood of developing a health problem like high blood pressure or cardiovascular disease.

We’ll share six healthy habits that can help you optimize your nutrition in this guide.

“First we eat, then we do everything else.” – M.F.K. Fisher

How to build healthy habits regarding nutrition

Healthy eating habits are always a choice. Everything starts with a thought and thought leads to action. If you want to modify your behavior around food, begin by establishing a partnership with your mind. Aim to develop an understanding of how your thoughts and mental state impact your relationship with food. 

Considering all that, here’s some guidance for forming healthy food habits: 

1. Watch yourself

Every scientific experiment revolves around observation. If you want to develop healthy eating habits, there is great value in paying close attention to your behavior regarding food. Specific small steps can help you realize significant improvements in your overall health. 

According to the Centers for Disease Control and Prevention (CDC), if healthy living is a goal, it’s a good idea to create a list of your eating and drinking habits. Use a food and beverage diary to keep track of everything you eat and drink. It will help you identify key patterns, and you may only have to use it for a few days to get the insight you need.  

For example, you might quickly realize that you turn to sweets for an energy rush to help overcome a mid-afternoon slump. Or your food diary may help you see that you use food as a reward system after a challenging day at work. 

As you note your behavior, also observe your mental state. For example, how did you feel as you ate those cookies or french fries? Were you feeling anxious or bored? Depressed or battling lots of stress? Establishing a connection between your emotions and your eating patterns will give you the insight you need to achieve notable health benefits and create meaningful and lasting change. 

2. Know the difference between healthy eating habits and harmful ones

“My doctor told me I had to stop throwing intimate dinners for four unless there are three other people.” – Orson Welles

Change starts with replacing a bad habit with good habits. Food can be your friend or your foe, and certain behaviors impact the nature of the relationship. Here are some examples of behaviors that can cause food to work against you instead of for you:

1. Eating too fast – This can cause you to consume larger portions than your body needs.
2. Eating when you’re not hungry – Many times, eating isn’t a response to hunger; we eat to soothe emotions like boredom or depression.
3. Always eating everything on your plate – Many of us were conditioned as children to eat everything on our plate; as adults, this behavior can lead us to consume more food than we need.
4. Always eating dessert – Desserts often contain sugar and empty calories; they work as an occasional indulgence, but if they’re a regular practice, it’s a good idea to consider breaking the habit.

3. Identify and address your triggers

Once you’ve established the harmful eating habits you want to change, determine the circumstances that trigger the behavior. Here are some examples of common triggers:

• Watching television at home
• Seeing a plate of bagels at your weekly office staff meeting
• Coming home from work without having a plan for dinner
• Walking past your coworker’s bowl of candy at the office
• Having unhealthy snack foods within reach in your kitchen

Once you know your triggers, you’ll be ready to address them and make healthy choices. Of course, you won’t be able to remove yourself from all situations that trigger you, but you can develop creative ways to achieve better outcomes. 

For example, if you know that you like to munch on something while watching T.V., plan to have a healthy snack like celery or carrots on hand instead of candy or cake. Similarly, if you know that the food provided at a staff meeting will be a temptation, bring healthy menu items to help you stay on a nourishing path. 

4. Get real about the impact food has on your health

“The food you eat can either be the safest and most powerful medicine or the slowest form of poison.” – Ann Wigmore

Every action has consequences. Whether we have healthy habits or unhealthy ones, those behaviors lay the groundwork for our future. Unfortunately, chronic disease is a fact of life for too many people, and food plays a role in many of these illnesses. 

The reach of these diseases is tremendous. For example, according to the American Diabetes Association, roughly 10 percent of Americans have diabetes, and the CDC reports that heart disease is the leading cause of death for men and women in the United States. Also, the National Cancer Institute states that roughly 40 percent of men and women will be diagnosed with cancer at some point in their lifetimes.

Research shows that the food we eat impacts our risk for chronic conditions like diabetes, heart disease and certain types of cancer. And numerous studies have linked food with brain impairment and mood disorders like depression.

If you want to create a healthy life for yourself tomorrow, start by fostering healthy food habits today. 

5. Make smart food choices

“To eat is a necessity, but to eat intelligently is an art.” – Francois de la Rochefoucauld

“Good food is healthy food. Food is supposed to sustain you so you can live better, not so you can eat more. Some people eat to live, and some people live to eat.” – Yolanda Adams

So, which healthy foods should we include in our diet? According to Harvard Medical School, not eating enough of the foods listed below is linked with a higher risk of heart disease, stroke and diabetes:

• Seeds and nuts
• Vegetables
• Seafood-based omega-3 fats
• Fruits
• Whole grains

At the other end of the spectrum, research shows overconsuming these foods and nutrients may increase your likelihood of developing diabetes or suffering a stroke or heart attack:

• Sodium
• Processed meat
• Sugar-sweetened beverages
• Unprocessed red meat

Generally speaking, it’s hard to go wrong with whole foods. So, aim to make whole foods the most significant part of your diet. And it’s a good idea to choose organic produce, grass-fed beef and cage-free chicken and eggs. Doing so will help you avoid exposure to harmful pesticides and hormones. 

6. Adopt a lifestyle, not a diet 

These days, we have an almost endless list of options for our diet. If plant-based is your preference, you can go vegan or vegetarian. Many people have found success with keto and paleo diets. And Whole30 is one of the newest eating plans to make an impact. 

Regardless of which plan you choose, it’s important to remember that long-term benefits require long-term action. So, don’t think of your eating plan as a diet; see it as a lifestyle change. And it’s essential to develop healthy habits that support that change. 

For example, if you want to make Whole30 or keto part of your routine, consider subscribing to a meal delivery service that offers these eating plans. Doing so may make it easier for you to establish healthy food habits and stick with your eating plan over the long run.

Fresh N Lean offers meal plans that include Whole30, keto, vegan, high-protein and paleo choices. We make our meals with grass-fed beef, cage-free chicken and organic ingredients, and we deliver to your home or office. 

Want more tips on fostering healthy habits and optimizing your life?

If you want to learn more about healthy behavior as it relates to your diet and other aspects of your life, spend some time exploring Optimize You and our new Optimized Speaker Series. It includes vital tips from top experts to help you supercharge your productivity, creativity, fitness, wellness and mindset. Take charge of your life with Optimize You. 

Visit Optimize You.

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“I only write when inspiration strikes. Fortunately, it strikes every morning at nine o’clock sharp.”  – W. Somerset Maugham 

TL;DR 

• Action inspires motivation 
• Use negative feedback as fuel 
• Protect your creative process 
• Replace self-doubt with positive self-talk  
• Practice your craft using distraction-free sessions 
• Listen to repetitive instrumentals for optimal creativity  
• Use L-theanine to tap into alpha state 

The Professional vs. The Amateur 

You’ve probably been taught that inspiration leads to motivation and motivation leads to action. You feel inspired by an idea, that inspiration turns into a desire to create, and you put pen to paper. But, best-selling author Mark Manson says the creative process is more of a loop than a straight line. You can jump in at any point in the cycle and it’ll lead you to the next one. The only entry point under your control, however, is taking action. The more action you take, the more inspired you’ll feel and the more motivated you’ll be to take even more action.  

This doesn’t mean everything you create will be a masterpiece, but your skill level and output will improve massively. So, instead of being passive in your approach, do what “The War of Art” author Steven Pressfield calls going pro.  

• The amateur practices creativity when they feel like it.  
• The professional practices their craft whether they’re motivated or not.  
• The amateur waits for inspiration.  
• The professional acts in anticipation of it.  
• The amateur tweets.  
• The professional works.  

It’s not skill or desire that separates the two, it’s habitual action. It’s showing up at your instrument, in front of the blank page, or at the canvas, and practicing your craft every day.  

“The graveyard is the richest place on earth, because it is here that you will find all the hopes and dreams that were never fulfilled, the books that were never written, the songs that were never sung.” – Les Brown 

Conquer Your Creative Critics 

When you’re pursuing any creative endeavor, you’ll face three types of opponents or obstacles: external opponents, intimate opponents and your internal opponent.  

1. External Opponents 

The first and most obvious opponents that will test your resolve are external. 

These obstacles show up in the form of the art teacher that doesn’t believe in your talent, the comment section trolls, the competing group at the battle of the bands, or some other limitation that prevents your progress. 

So, how do you break through this opponent? The solution comes from awareness. This might sound like a Mr. Miyagi-ism, but the purpose of your external obstacles isn’t to stop you but to test you. Any friction on your creative journey exists to push you in a new direction or propel you to the next level. If you look at the Latin root of the word compete, it means “to strive together.” It’s through competing, pushing against something challenging that you become better.

Anytime you face an external setback, opponent, or negative comment, use it as fuel. Let it light a fire under you to further master your craft and keep moving forward.  

2. Intimate Opponents  

The second opponent you’ll face lives a little closer to home. Your intimate opponents show up in the form of family and friends. 

While your loved ones are often well-meaning, when it comes to your creative goals, they can do more harm than good. Since they don’t want you to fail or be disappointed, they often project their own fears or doubts onto you. It’s not personal, it’s just human nature to point out the flaws in new or innovative ideas.  

To overcome this obstacle, you need to protect your creativity. When you’re first building confidence in your craft, your self-belief is fragile. Until you’ve strengthened your creative confidence or built something you’re proud of, keep it to yourself or find a supportive community. Before launching Spanx, creator and CEO Sara Blakely waited two years until she shared it with her family and friends.  

3. Internal Opponent 

Your third opponent for creative expression is your inner critic. The chatter that rattles through your head preaching perfectionism, self-doubt, and fear can hold you back more than anything else. To conquer this foe, you need to be intentional about the thoughts you’re feeding. Similar to the parable of the two wolves, the thoughts you dwell on become stronger.  

According to neuroscience, the more you think a certain thought the deeper that neural pathway becomes. Based on your consistent thoughts, your mind eventually defaults into thought patterns that either serve you or stop you. Fortunately, you don’t have to control your thoughts to succeed. Trying to do so in the first place is like herding cats. Good luck.  

The solution is to be intentional with your mindset. If a fearful or anxious thought floats through your head, don’t internalize it, don’t feed it; label it. Psychologists discovered that when you slap a label on a passing thought it can help you disassociate from it and avoid a downward spiral. Instead of thinking, “I’m a failure,” replace it with “I’m having a fearful thought about failing.”  

Similarly, swapping negative thoughts with positive self-talk can help you move beyond self-doubt. This is exactly what 3x Grammy-award winning artist Lizzo does before hitting the stage. To conquer her inner critic, she replaces insecurity with mantras about confidence and positivity.  

How To Unlock Flow State  

“Creativity isn’t a skill, it’s a state of mind.” – Steven Kolter  

To unleash your ultimate creative mindset, you need to know how to trigger flow. “Flow is an optimal state of consciousness, when you feel and perform your best.” When you’re in flow you feel more in control, your physical ability improves, and your brain even processes information faster. Here are three ways to unleash your flow state.  

1. Distraction-Free Sessions 

To get in the zone, your mind needs to be completely immersed in the task at hand. If you’re constantly interrupted by a barrage of pings or chimes from your work apps, you’ll get knocked out of it.

To optimize your flow at work, throw on some noise-canceling headphones and set aside distraction-free work sessions. In case you haven’t heard of it, The Pomodoro Technique might come in handy here. We broke it down in detail in our previous blog post but here’s the nutshell version. Instead of powering through work for two to three hours at a time, break down your work sessions into 25 to 52 minute chunks. After each work session, take a five to ten-minute break. This rhythm will help perform at higher levels, dodge distractions, and avoid creative burnout.  

2. Instrumentals On Repeat  

While you’ve got your headphones on what you listen to can make or break your creative flow. Studies have found that music can affect your heart rate, breathing, blood pressure, and dopamine levels. What’s even more interesting is what happens when you play a song on repeat.  

Elizabeth Hellmuth Margulis, author of “Repeat: How Music Plays The Mind,” says “the more we listen to music on repeat, we tend to dissolve into it. That’s extremely useful for creative work.” Why? When you listen to the same song over and over again it puts you into a trance-like state. As the music you listen to fades into the background you might not consciously notice it but it’s still subconsciously influencing you. This hypnotic effect can help you tune out inner chatter and tap into the optimal headspace for creativity. Not sure where to start? Try this instrumental mix from Above and Beyond.  

3. Bio-Hack “The Zone” 

When you’re creatively stuck, starting a blank page, canvas, or instrument can spell doom. Sometimes you need a nudge to help you get in the zone. The good news is you can use nutrition to bio-hack your way to creativity. Researchers discovered that L-theanine, an amino acid commonly found in green tea, directly supports alpha wave activity in the brain. For the select few readers who aren’t brain scientists, “alpha activity is also associated with increased creativity.” To help you get your creative juices flowing, sip on some green tea or add the extract to your coffee.  

Want More Tips How To Optimize Your Life?  

Check out our new Optimized Speaker Series. Each week we’re bringing you the best tips on how to master your productivity, creativity, fitness, wellness, and mindset from world-leading experts. Don’t wait, take control of your life now with Optimize You!  

Visit Optimize You. 

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In this guide you’ll learn exactly how to make the most of your time, improve your productivity, and maximize your energy to unlock peak performance. Let’s get started.  

TL;DR 

• To make the most of your brain power, save cognitive tasks for the morning, mundane work for the afternoon, and creative projects for the evening.  
• Use music between 120-145 bpm to tap into peak performance states.  
• Meditate for five minutes a day to help your body recover faster and improve stress resilience.  
• Actively practicing gratitude can increase your performance at work.  
• Wearing certain clothes can significantly improve your productivity and ability to focus.  
• Ashwagandha, L-theanine, and rhodiola supplements can help you improve your mental performance and alleviate fatigue naturally.  
• To get better sleep create a “wind-down” routine, dim the lights, and avoid beer before bed.  

Maximizing Your Time  

Quote: “Timing isn’t everything, but it’s a big thing.” Daniel Pink 

If you want to get more out of your day, you need to master your time. The challenge is, not all hours are created equal. Your decision-making power and energy levels vary throughout the day, so you need to plan accordingly. A good rule of the thumb is to take on highly cognitive tasks in the morning, mundane work in the afternoon, and creative projects in the evening. 

Morning: Cognitive Work (8 am – 12 pm) 

Your brain power is at its peak about two hours after rising. Use these hours to work on your toughest tasks. By scheduling your most cognitively demanding tasks earlier in the day you’ll be able to bring your best to them.  

Afternoon: Mundane Tasks (12 pm – 4 pm) 

According to a study out of Penn State, you’re likely to be more distracted between the hours of 12 pm and 4 pm. Use this time for mundane tasks that don’t require as much critical or creative thinking.  

For example, instead of writing something new, use the afternoon to edit. Instead of scheduling project review meetings in the mornings reserve them for the afternoon.  

Evening: Workout & Creative Tasks (4 pm – 8 pm) 

Studies suggest that your strength and endurance peak between 4 and 6 pm. Plus, scheduling your workout later in the day allows you to release any lingering work-related stress. Pro Tip: avoid working out past 8 pm; working out too close to bedtime can make it harder to fall asleep.  

Between the hours of 6 pm and 8 pm most people experience a rebound of energy. During this “second-wind” research shows that “people are at their most creative.” So, use it to your advantage, and save tasks that require imaginative thinking for later in the day.  

Mastering Your Mindset  

Quote: “Make sure your worst enemy doesn’t live between your two ears.” Laird Hamilton 

The connection between what you eat and how you feel is obvious. Down a glazed donut and you’re going to feel the rush and inevitable crash. But, what about your mental diet? Is what you’re consuming feeding peak performance or damaging your mental health? 

Scientists say we’re living in the greatest time in history, so why are we seeing massive spikes in anxiety, depression, and stress? Overstimulation. Our ancient brains often overreact to our modern world. You’re not designed for constant pings from social media, sensationalized headlines that trigger your nervous system, or ads designed to push your buttons. It’s a lot to process. 

To block out the noise and get in the “zone” you can’t just feed your mind, you need to nourish it. Thankfully, there are plenty of ways to ditch the mental junk food, and prime your mind for success. 

Peak Performance Rituals  

If you study the top athletes, artists, and achievers you’ll find that most of them have personal rituals that bring out their best. The good news is you don’t have to wake up at 4 am, run 10 miles, drink four shots of wheat grass, take an ice bath, and read 1,000 pages to reach your peak. All you need are a couple of consistent practices that work for you.  

Musical Motivation 

Music isn’t just a mood changer; the right song can also snap you into the right mindset for peak performance. Researchers have found that listening to certain songs can bring out specific emotional responses.  

Take it from Jamie Anderson, the most decorated female snowboarder in X-Games History. Before hitting the slopes for a major competition, Anderson listens to “I Know I Can” by Nas. The Olympic champ says the positive lyrics help her build her confidence and get into flow.  

You can use the same practice to prep for your day. Have a big meeting coming up? Trying to get the most out of your gym session? Want to kickstart your Monday strong? The research says to blast upbeat songs between 120-145 bpm. 

Here are a few science-backed playlists to get you started: 

• Workout 
• Productivity 
• Mood Booster 

The Alter-Ego Effect 

Improving your mindset isn’t just an internal process. Whether you’re at the gym, in the office, or WFH, the clothes you wear can make or break your performance. Researchers call this effect “enclothed cognition” and they suggest it holds the key to unlocking potential.  

In a study done in 2012, participants wore identical white lab coats to while they competed on attention tests. The only difference between was how the coats were described. Group one was told they were wearing painter’s coats, while group two was told they were wearing doctor’s coats. In every test, participants wearing “doctor’s coats” were able to focus longer and outperformed the other group. Scientists say “the combination of wearing certain clothes and their symbolic meaning” led to superior performance. 

Similarly, elite performance coach and author of The Alter Ego Effect, Todd Herman, suggests using “totems” or items of clothing to help you tap into different mindsets that improve performance.  

Your totem could be blue light work glasses that tell your brain it’s time for focused work, a headband that brings out your athlete, or a special hat that taps into your creative side. For best-selling author Bob Goff, it’s the latter.  

When he’s working on a new book, he’ll put on his “writer’s hat”, literally. By simply dressing the part, you too can signal your brain to get the in zone and perform even better than you would otherwise.  

Micro Meditations 

Meditation has some surprising benefits when it comes to recovery and performance. According to a study published in the Journal of Sleep, “Athletes who consistently practice meditation can help their body to recover quicker from training, racing, and even injury.”  

Studies have also shown that practicing meditation can help you remain calm under stress and improve your focus and concentration.  

Look, the benefits of meditation are undeniable but actually getting yourself to do it is a different story. Who’s got time to sit down and think zero thoughts for an hour? The truth is, meditation might actually be easier than you think.  

If you come back to first principles, meditation is the practice of focusing on the present. As you bring awareness to your breath each time your mind wanders, you’re training yourself to stay in the moment. It’s as simple as that.  

So, when you focus on your breath that’s meditation. When you sit still for a few minutes that’s meditation. When you close your eyes and think about what you’re grateful for… meditation.  

Five Minutes of Mindfulness 

To reap the benefits of meditation, start with five minutes of mindfulness for the next five days.  

1. Find a Quiet Space 

Sit comfortably, hands on your lap, somewhere you won’t be interrupted or distracted.  

2. Set a Timer 

All you need is five minutes, especially when you’re getting started.  

3. Focus on Your Breath 

Breathe in through your nose and out through your nose.  

4. When Your Mind Wanders 

Gently nudge your awareness back to breathing in and out.  

5. Wrap It Up With Goals & Gratitude 

After your five minutes is up, think of three things you’re grateful and say them out loud.  

Next, think of three things you want to accomplish today, visualize yourself achieving each one.  

Gratitude: The 3x3x3 Method 

One of the most powerful ways to get yourself in the right headspace is with gratitude. Several studies have shown that exercising thankfulness reduces anxiety and stress but what you might not know is it can also improve your performance.

In a study done the by University of Turin, it was discovered that “workers who practiced gratitude performed at a higher level than their less grateful counterparts.” Plus, the gratitude group reported greater job satisfaction. To get started with gratitude, try the 3x3x3 method.  

When you wake up in the morning, write down three things you’re grateful for. Keep it simple. In the afternoon, write down three more things you’re thankful for. Before bed write down three things you experienced during the day that you are grateful for. It’s simple, but it makes a difference. 

Optimizing Your Energy 

Quote: “Keep it whole, organic, and fresh.” Jamie Anderson 

You could have the best mindset and motivation in the world but if you’re not eating right, you won’t be able to sustain your performance.  

What To Eat & What To Avoid 

While there are many competing nutrition philosophies, one thing most researchers agree on is sticking to a diet based on whole foods. So, we went ahead and put together a list of the healthiest foods you can eat to support your energy and performance.  

Eat These: Whole Foods  

• Animal Products: Grass-fed beef, free-range chicken, wild-caught fish, pasture-raised eggs.  
• Fruits: Blueberries, strawberries, blackberries, citrus fruits, bananas, apples, avocados 
• Vegetables: Spinach, kale, broccoli, cauliflower, carrots, tomatoes, garlic, brussels sprouts, green peas, Swiss chard, ginger, red cabbage, sweet potato, collard greens  
• Nuts & Legumes: Almonds, pistachios, walnuts, cashews, pecans, macadamia nuts, hazelnuts (if you have any nut allergies, steer clear).  

P.S. This list isn’t exhaustive; these are just some great options to get you started.  

Avoid These: Processed Foods  

• Deli meats, fried chicken, hot dogs, sausage, bacon, frozen entrees 
• Processed foods, high sugar foods, fries, ice cream  
• Potato chips, cheese fries, canned soup 
• Honey wheat bread, white bread, bagels 
• Margarine, imitation cheese, mayonnaise 
• Ice cream, donuts, fondant, non-dairy coffee creamer, sugar-coated cereal, white sugar, frosting, pancake syrup,  
• White Russian, cranberry juice cocktail, piña colada, bloody Mary  

You might be asking yourself, “Wait, why is it always the ‘don’t’ list that has all of the good stuff on it?” I don’t blame you. Who doesn’t love ice cream? But, it doesn’t do your body or your performance any favors. The havoc sugar reaps on your health and the number of diseases it’s linked to isn’t pretty. So, while there’s nothing wrong with a cheat day, the high sugar, highly processed shit is going to stay on the “avoid this” list.  

Nootropics & Supplements 

Thankfully, nature has tipped the scales and given us some incredible natural herbs to boost your brain power, handle stress, and stay sharp.  

1. Ashwagandha: An adaptogen herb commonly used to help the body adjust mental and physical stress.  
2. L-Theanine: An amino-acid used to improve mental function.  
3. Rhodiola Rosea: An adaptogen herb used to alleviate fatigue.  
4. Caffeine: A natural stimulant used to improve wakefulness and focus. (We recommend consuming your daily dose between the hours of 10 am and 2 pm for best results). 

Superior Sleep: The Ultimate Life-Hack  

Hustle culture gets a lot of hype, and while a strong work ethic is essential to success, it’s not sustainable without proper rest. Healthy brain function, recovery, and energy all depend on getting quality shuteye. Here’s what sleep scientists recommend for getting the most from your sleep. 

Keep It Consistent  

Go to bed at the same time each night and wake up at the same time each morning. Weekends included. Your brain has a 24-hour circadian rhythm and it responds best to regularity.  

Wind-Down Routine  

Sleep scientist and best-selling author Matthew Walker says sleep is more like landing a plane than flicking on off switch. In other words, you need to ease into it gradually with an evening routine. By taking a bath, meditating, or writing tomorrow’s to-do’s can signal to your brain that you’re preparing for bed.  

Hello Darkness, My Old Friend 

To trigger the release of melatonin you need darkness. Studies suggest that the blue light that emanates from your smart devices can inhibit your ability to fall asleep, especially in the last hour before going to bed. An easy practice to fall asleep faster is to dim your lamps and set your screens to warm mode as you’re preparing to get some shut eye.  

Don’t Get Buzzed Before Bed 

If you like a glass of wine or beer to take the edge off of work make sure you don’t go to sleep tipsy. Alcohol can negatively affect the quality of sleep you get.  

Hydrate To Fight Fatigue  

You’ve probably heard that you’re not drinking enough water. But, what you might not know is exactly how it affects your energy levels.  

According to Harvard Medical School, dehydration and fatigue go hand in hand. In fact, 50-60% of your total body weight is made up of water. And, after getting a solid night of sleep your body loses a lot of it. So, the most important time to hydrate is as soon as you wake up. We suggest chugging an 8-12oz glass of water with 1 tbsp of lemon juice. By knocking this out first thing in the morning, you’ll hydrate, energize, and replenish what you lost overnight. 

Optimize You 

As you master your mind, make the most of your time, and give your body the energy it needs, you’ll be well on your way to performing your best every day. 

Want to learn more about how to optimize your performance? Check out our new program, “Optimize You,” to get tips, tricks, and insights from masters in the fields of fitness, health, performance, creativity, and mindset. 

The post How To Perform Your Best Consistently appeared first on Fresh n' Lean.

Most people know that giving feels good, but did you know it also has powerful effects on your mental health, physical health, and even your longevity? In fact, giving to others doesn’t just help them, it also helps you. Generosity research has linked a number of giving practices to lower anxiety, improved mood, and increased life satisfaction. Let’s dive deeper into how the simple act of giving can transform your well-being.  

The helper’s high  

If you’ve ever donated money or contributed to a cause, then you’ve probably experienced the “helper’s high”. It’s that euphoric feeling that kicks in anytime you give, donate, or lend a helping hand. The buzz comes from your brain being flooded with endorphins, dopamine, and oxytocin and it turns out it’s hard-wired. In fact, the same part of your brain that lights up from sex, drugs, and food also gets triggered when you give.  

But it’s more than just a pleasure booster; happiness researchers found that people who regularly volunteered or gave away money experienced greater life satisfaction and overall happiness. And, the more people gave out of their household income the happier they tended to feel.  

Plus, another study found that giving can also help reduce anxiety, stress, and depression but only under certain conditions. When participants got to decide when to give and how much, their happiness skyrocketed.  

So, what about receiving? That feels pretty good too, right? 

Well, yeah, but it doesn’t last as long. Science shows that when we receive something, the happiness we feel diminishes quickly. On the other hand, the joy we experience from giving doesn’t taper off as rapidly. The difference is a lot like the quick sugar spike you get from eating a candy bar versus the long-term satisfaction you gain when you enjoy a hearty, healthy meal.  

The bottom line? You’re wired for giving, but it’s not just your mental health that gets all the perks; your physical fitness can benefit too. 

Giving, living, and fitness  

Did you know that being generous can be just as effective at lowering high blood pressure as diet and exercise? It’s true. In a six-week social experiment, participants were given $40 to spend either on themselves or others. Those who spent the cash on someone else had significantly lower blood pressure by the end of the study.  

While reducing your stress and lowering your blood pressure can make for a better quality of life, it turns out giving can also contribute to a longer one. In another study done by UC Berkeley, researchers discovered that volunteering and having a strong sense of purpose can reduce your risk of early death by up to 58%.  

The reason? Scientists believe it has something to do with relieving stress and building strong emotional connections. Here’s the kicker: Participants who only received help didn’t improve risk of death at all. It seems Francis of Assisi was onto something when he said, “For it is in giving that we receive.”  

The compassion effect  

It’s human nature to think that by spending on ourselves we’ll feel happier, by consuming we’ll feel fulfilled, or that by talking ourselves up we’ll improve our confidence. But a growing body of research is painting a different picture.  

In a recent study done by the University of Michigan, adults struggling with depression were tasked with the goal of improving their self-worth. One group was told to pursue this goal by promoting themselves — trying to get others to notice their positive qualities and obtaining more status. The second group was tasked with taking the “compassionate” route — extending acts of kindness and dedicating themselves to caring for the needs of those around them.  

You’re probably starting to see the trend at this point, but participants who dedicated themselves to caring for the needs of others enjoyed a significant improvement not only in their mood but in their self-esteem. The other group? They weren’t so lucky. According to the results, they didn’t experience any improvement.  

Here’s why. Our self-esteem tends to be based on two things: our relationship with others and how we see ourselves. When we give, we feel like we’re making a difference. And, when we feel like we’re making a difference, we foster more meaningful relationships, connect to a stronger sense of purpose, and our view of ourselves transforms.  

The emotional, physical, and mental benefits of helping those around us could be an insight into the human spirit or just a survival response that evolved over time, either way, the impact and surprising effects of giving are undeniable.  

How to get started giving 

If you want to start giving beyond yourself, the good news is it doesn’t have to be grand or complicated. You can start by dropping some money in the tip jar during your daily coffee run, giving weekly to a worthy cause, or dedicating one Saturday morning a month to help out at your local soup kitchen.  

The key to unlocking a cause that inspires your “inner giver” can also be found in your own setbacks. Is there a specific challenge you’ve faced that you can now help others navigate? Is there a problem you’ve solved that you can help others solve in their own lives? It’s often our personal experiences that equip us for a greater sense of purpose and contribution.  

If you’re time-crunched but still want to get in on the action, you could simply donate to a cause that’s close to your heart. You might find it reinvigorates you to work for more than just a paycheck.  

So, ask yourself, what do you want to give to? Where can you do some good? Is there an organization that you want to get behind? If so, considering contributing in one way or another, your brain, body, and others will thank you for it.  

The post How Giving Keeps You Healthy (3 Science-Backed Benefits) appeared first on Fresh n' Lean.

And who can blame them? With half of your waking hours going towards work, laborers are looking for more than a job that just funds their bank accounts.  

If you’re feeling the burnout, or looking to change things up at work, decades of research have shown these are the things you should look for when it comes to finding satisfying work.  

Should you follow the money?  

Yes, but only part of the way. A recent study found that those who made at least $85,000 per year were happier than those who made less.  

The authors of the study say meeting the financial threshold doesn’t necessarily “buy happiness” but it does provide the opportunity to experience more of it. The reasoning? More money doesn’t mean more problems, it means less stress.  

Psychiatrist and podcast host Jeffrey Ditzell, DO, puts it this way, “It is hard to experience happiness with consistency if one’s family is starving, in danger of losing their home, or unable to obtain medical care when needed.” 

When your income covers your basic needs and then some, it also gives you the ability to control more of your time which accounted for 74% of the correlation between well-being and income. So, while meeting this fiscal baseline does contribute to greater life satisfaction, it’s only part of the equation.  

Wired for work: Personality fit 

Another major player is your personality. Even though there’s no “perfect career” some jobs simply align with your nature more than others. How can you tell? It’s all about whether or not your job drains you or energizes you. If you feel completely depleted at the end of your work shift, you might be in the wrong role.  

Think about it, if you’re naturally more extroverted but you’re stuck working solo as a software engineer, odds are the lack of social interaction will sap your energy. On the flipside, if you lean introverted but your workday is packed with high-volume sales calls, your burnout will likely come quicker than that of your extroverted counterparts.  

To be clear, personality fit isn’t so much about if you can do the job, but whether it’s sustainable and fulfilling long-term. If you want more self-awareness on how you’re wired, take a few minutes to fill out your Myers-Briggs. It’ll give you an idea of your ideal career matches and which ones to avoid.  

Calling > Career: Contribution is key 

According to a Gallup poll, 70% of workers are not engaged or “actively disengaged” in their jobs. When your basic needs are met you tend to feel more comfortable, in control, and confident, but not necessarily fulfilled. If you’re making a comfortable living but you’re still feeling unmotivated at work, you might be missing this last piece of the puzzle. For life satisfaction to kick in, you need a fourth “C”– contribution.  

Years of research have shown that people who see their work as a calling instead of just a career experience the highest levels of life satisfaction. Why? Because their work is more than just a job to them, it’s a conduit for contribution. Through their careers they’re connected to a sense of serving something beyond themselves.  

The good news is you don’t have to be Mother Theresa to pursue a higher purpose. A easy way to transform your work is to join an organization that shares your values or a mission you believe in. If you care deeply about the environment, for example, you’d be better off working for Allbirds than Adidas. If you’re in fintech, how does your work support local economies or empower entrepreneurs?  

Naturally, this will be easier for some careers than others. But, if you can connect the dots between your effort and a direct positive impact on others, it’ll foster a renewed motivation and a greater sense of meaning for your work. 

The post How To Find Fulfilling Work: 3 Science-Backed Tips appeared first on Fresh n' Lean.