The Body Boostin' Nutrition Edition
No Fail Nutrition, Self-Cleaning Brains, Subtract to Add
Hi Frens!
I’m grateful to be here in 2024 with you. We made it! Whaddya wanna do now?
I’m super stoked to kick off the 12 Week Complete Physique muscle building program on the 8th with those participating!
If you’d like a blueprint — and a little help — for increasing bone density, dropping excess adipose (fat tissue), and/or sculpting some muscles, we’d love for you to join!
No pressure. Just fun, frolic and science-based fitness. I still love you no matter what <squish hug!>
In Case You Missed It…
No Fail (and No Fad) Nutrition Strategies to Fuel Your Physique Goals… or just feel better
🔥💪🏾Nutrition Blueprint to Fuel Your Fitness
Nutrition is actually quite simple whether your goal is muscle growth or fat loss. SIMPLE GUIDELINES Here’s the deal: Muscles are made in the gym. Visible abs (fat loss) are made in the kitchen with adequate sleep/recovery and hydration.
For paid subscribers (🙏🏽), the chat is now live on Substack so feel free to ask away, say hey or toot your progress horn here »
I promise to respond within 24 hours but most of the time much sooner. Can’t wait to hear from you!
The chat is a private, safe space. The only rules are kindness, respect and a sense of humor.♥️
Our Brains Have a Self-Cleaning Option!
Did you know our brains have the ability to launder themselves nightly?
You may have missed it because it’s in the fine print of the user’s manual none of us read when we were born.
Note: this is not the same as cleaning up a dirty mind. Hehe. Talk to your priest, psychic, plant healer person, etc. for that one.
Recent findings from this study in Aging suggests some scary stuff for folks sleeping less than five (5) hours a night.
Namely:
The risk of dementia doubles
The risk of premature death increases
The good news for a decent snooze?
When you get quality deep sleep, the brain activates the glymphatic system, a series of cerebrospinal fluid-filled vessels surrounding your brain. They’re part of your brain’s “clean up crew.”
They pump toxic waste products and other cellular detritus out during sleep to maintain brain health.
One of the waste products your brain takes to the dump during deep sleep is a protein clump called amyloid beta that forms plaque in your brain.
This plaque build-up is a trademark of Alzheimers.
Guess what creates more plaque build-up? Crappy sleep.
It becomes the snake that eats its own tail.
You know the drill, frens:
Phones, screens, TV’s off at least an hour before bed.
Keep lights low at night
Cut caffeine off early in the day (my cutoff is 2pm).
Avoid alcohol if you can
Sweet dreams!
🤔 If you have no idea if something will make you happy, ask yourself this instead…
“Does this path - this choice - enlarge me or diminish me?” - James Hollis
Subtract to Add. Go Slow to Go Fast.
This heuristic works not only for athletics or competition, but anything where you care about separating the signal from the noise in order to have amazing outcomes.
Sometimes more can be more but most of the time, ‘tis not.
What if the only way to add to my life was to subtract from it?
What would be the first 1–2 things that I would remove?
Would love to hear your thoughts/answers in the comments below if the spirit moves you!
That’s it for this week, frens! Keep creating awesomeness for yourself.
The Greatness has your back and so do I. That’s what you’re here for and it’s your right or you wouldn’t exist.
If our minds can create insecurity, fear, doubt, cynicism, all-around shittiness, etc., they can also create the opposite. Have faith and choose well. You are worth it.
Be the hero of your story,
Michelle