Thank you for reading past the title of this post. I wasn’t sure anyone would. After all, here I am offering advice on how to quit the world’s most beloved beverage. (“Hold my beer,” says Beer.)
The love of coffee transcends national and cultural borders. Around the world, most of us start our day with coffee. Folks take pride in sourcing the best beans and pairing them with the ideal grind and brewing method. We meet friends, clients, and first dates for coffee because coffee shops are comforting, safe spaces.
As good ol’ Anonymous observed, “Humanity runs on coffee.”
Yet here I am suggesting you might want to quit. Before I get into why, let me assure you that by and large, I still think coffee has more benefits than downsides. It improves workouts and memory, fights fatigue, and epidemiological evidence links coffee consumption to a host of health benefits. You can check out my Definitive Guide to Coffee to learn more.
There are downsides, though. In the pursuit of optimal health, it’s essential to examine our choices and behaviors and ask which of them might be undermining your health and longevity goals. That’s what I’m suggesting you do today.
Hey, folks. If you’ve ever wondered if watching what you eat is really worth it, you’ll want to check out today’s post. PHCI Coaching Director, Erin Power is here answering your questions about managing macros, weighing the pros and cons of meal prep, and the value of paying more for your food. We love getting your questions, so keep them coming in the comments below or head over to our Mark’s Daily Apple Facebook Group.
“I don’t know what to eat anymore. I was following a strict macro split of 56% fat, 28% protein, and 16% carbs, but I’m worried that my protein is too high. My goals are to maintain my weight, build muscle, and control my blood sugar since I am pre-diabetic. I know higher protein isn’t good for diabetes as it converts to glucose and then you get an insulin dump and gain weight. Can you point me in the right direction?”
Feels stressful doesn’t it? All the measuring, weighting, counting, and adding — just to get your macros to line up and reach some magical equation that you’ve decided will make everything work out perfectly. Don’t get me wrong, I love that you’re committed to doing what you can to prevent diabetes and reverse your current diagnosis (I wish more people followed your lead here), but I have a hunch it’s sort of ruling your life right now. And it doesn’t have to.
The liver is incredible. Most people think of it as a filter, but filters are physical barriers that accumulate junk and have to be cleaned. The liver isn’t a filter. It’s a chemical processing plant. Rather than sit there, passively receiving, filtering out, and storing undesirable compounds, the liver encounters toxic chemicals and attempts to metabolize them into less-toxic metabolites that we can handle.
It oxidizes the toxins, preparing them for further modification
It converts the toxins to a less-toxic, water-soluble version that’s easier to excrete
It excretes the toxins through feces or urine
Bam. It’s an elegant process, provided everything is working well back there. And it’s not the only process it controls.
Whenever I write about sleep, I hear from a chorus of people who struggle to sleep through the night. Anecdotally, it seems a far more common complaint than difficulty falling asleep in the first place.
These complaints are one of three types:
People who have trouble falling asleep
People who sleep fitfully, waking multiple times throughout the night
Those who reliably wake once, around the same time most nights
Understandably, this is a hugely vexing problem. Poor quality sleep is a serious health concern. Not to mention, sleeping badly feels simply awful. When the alarm goes off after a night of tossing and turning, the next day is sure to be a slog. String several days like that together, and it’s hard to function at all.
Hey folks. This week, Primal Health Coach Erin is answering your questions about breaking through plateaus with tips and strategies you can start putting into practice right away. If you’re stuck in a weight loss rut, stalled out on your fitness routine, or need a push getting out of your comfort zone, today’s Ask a Health Coach post is for you. Got more questions? Keep them coming in the comments or over in our Mark’s Daily Apple Facebook Group. Kimberley asked: “I’ve lost a total of 70 pounds and have maintained my weight loss for over a year now, but I’m struggling to lose those last 10 pounds. Any tips on getting the scale to move again?” First of all, congratulations. The fact that you’ve lost that amount of weight and kept if off is proof you’re committed to your goal. Even better, I love that you’re not using words like “diet” or “falling off the wagon,” both of which imply that you’ve embarked on a temporary lifestyle change. Weight loss is a long-term process that includes ups and downs. And plateaus like the one you’re experiencing right now are a natural part of that process. Anytime you’re going through a plateau, you can take it as a sign that something needs to change. It doesn’t need to be a drastic change, but it is an opportunity to take a closer look at what you’re doing — or not doing. I find that the biggest culprit of weight loss plateaus with my own health coaching clients is that they’ve loosened the reins a bit. In the beginning of your journey, you might have been meticulous about avoiding grains and refined sugars. If you’re following the Primal Blueprint, you might have kept your split at a solid 80/20. But as the months and years go on it’s absolutely normal to let some things slide without realizing it. Eating more than you think is extremely common. Extra handfuls of nuts. Wine every night. A carb-fest on Sunday that turns into sandwiches and ice cream all week. You get the picture. Occasional indulgences should be enjoyed guilt-free, however it’s important to be aware of them instead of mindlessly refilling your glass. Small changes can be sneaky, and they add up fast. Tip: Keep a Food Journal for 3-5 Days I’m not a big fan of tracking calories and macros in general. But taking a few days to get back in touch with what you’re really doing can be a game changer for breaking through a plateau. After keeping a food journal, one of my clients found that the good stuff she was loading her morning yogurt with (chia seeds, flax seeds, unsweetened coconut, and nuts) was packing on about 400 calories more than she thought. Tasting bites of food while cooking or cleaning up are two other common places those extras tend to slide in. Need more convincing? Researchers at Kaiser Permanente found that participants who kept a food diary lost twice the … Continue reading “Ask a Health Coach: Real Tips on Breaking Through a Plateau”
Hi Folks! This week, Erin is navigating the age-old pain versus gain debate, providing strategies for injury-free workouts, ditching the restrictive diet mentality, and the real reason you’re not seeing results. Keep your questions coming over in the Mark’s Daily Apple Facebook group or in the comments below. Raymond asked: “I’m struggling to lose the last 10 pounds, mainly because I can’t be as active as I need to be. Every time I try to exercise or do strength training, I end up in pain. Part of me doesn’t want to do it because I know I’ll be miserable for a few days afterward. Any tips on exercising pain-free?” It sounds like you’re clear on your end goal: to lose those last 10 pounds. But you’re also struggling with body pain every time you work out. I hear you Raymond. Pain is no fun. Thankfully, you don’t have to subject yourself to it in order to lose weight. The whole no pain, no gain mentality is total BS. Punishing yourself just to reach your end goal is never a good plan. But let’s take a step back and look at your situation for a minute. You say every time you try to exercise or strength train, you end up in pain. Is that true? Is it every time? Or is it only when you do certain exercises or do them for a certain amount of time? We often look at workouts as lifting dumbbells, taking a class, or going for a run. Or we overdo it on a consistent basis because we’re comparing our workouts to that of someone on Instagram or in our circle of friends. All of which has the ability to create undue pain. And not just physical pain. Just remember that any form of movement has the potential to lead to weight loss, or as I prefer to say, fat loss. And a big part of how successful you’ll be starts with how you perceive your efforts. So, I’ve got to ask. Do you look at your workouts as a chore that might finally get the scale down 10 pounds? Or is exercise something you actually enjoy doing? It’s possible that by reframing the way you see your workouts, you could actually diminish your perceived pain. In one study, researchers saw a major distinction between spinal cord injury patients who were motivated to be physically active by positive versus negative incentives. Positive incentives were things like seeing an improvement in mood either during or after the activity and feeling satisfied with their accomplishments. Negative incentives were all motivated by fear or obligation, often causing the participants additional discomfort and pain. Back in the day, our ancestors stayed active by chasing antelope so they’d have dinner or they walked to the nearest spring to get fresh water. There was no selective pressure to find joy in exercise because it simply needed to be done to survive. Thankfully, these days, we have the choice to work out in … Continue reading “Ask a Health Coach: Why Pain Doesn’t Equal Gain”