[UP 035] - What's better? Dropping bad habits vs Starting new ones

“It’s beginning to feel a lot like Christmas.”

(You can expect more Christmas intros as the weeks go on. Sorry)

How you doing? Hope all is good in your world.

It’s #035 of UP.

Here’s our week’s lineup:

📝 The Quit List: Uncover the power of subtraction in our lives. We'll discuss the importance of identifying and quitting habits that hold us back, paving the way for positive change.

🍪 Damage Limitation: Mince pies don’t have to throw us off our health habits. We’ll look at navigating the holiday treats with a plan to indulge mindfully in festive foods without compromising our long-term health goals.

🔍 Client 0: Focus on the first and most crucial relationship – the one with ourselves. We'll talk about the journey of self-acceptance and its impact on our ability to form meaningful relationships with others.

Cool? Cool. So let’s dive in.

The Quit List

This year, more than others, I've realized the power of not just starting new habits but also the importance of quitting the old, unproductive ones.

We often celebrate the addition of new habits – those small changes that blossom into significant parts of our identity.

For me, habits like no late eating, media curfews, and daily reading have transformed who I am compared to last year.

But what about the art of quitting?

Just as in business, the quickest path to profitability is often cutting expenses; similarly, in life, to move forward, we sometimes need to stop certain actions that hold us back.

It’s about identifying and eliminating destructive habits that subtract from our progress.

So, I invite you to join me in this exercise.

Examine your daily activities and habits.

Which ones are pulling you backward? (Be honest).

• A little too late to sleep?

• A little too much alcohol?

• A little mindless eating?

Consider adding these to your "Quit List" – a term I'm coining that deserves as much pride and attention as your list of new habits.

As we approach 2024, think about what you're ready to quit.

Be ruthless in your assessment.

But here’s a thought; Why wait for the new year to start anew?

Let's use the remaining days of this year as a trial run for our Quit List.

It's not just about the new habits we start; it's equally about what we stop doing that defines our journey towards a better self.

Are you ready to give this a shot? I promise once you do and see the benefits, you’ll be ruthlessly auditing all kinds of things.

(Yes you still need to put the washing on).

Let's begin this journey of subtraction for addition. Today.

Now, speaking of subtraction, let’s look at ways we can take away some of the things that may trip us up health-wise this season.

Damage Limitation

Mince pies, gingerbread men, and samosas (well if you’re at my house).

Yes it’s definitely Christmas time.

So with all these ultra-processed foods (UPFs) (or ‘festive treats’ as we allow ourselves to label them) all now acceptably within arm’s reach, let's delve into the impact that these foods can have if we don’t have a plan for them and explore how we can indulge mindfully to minimize negative consequences on our health.

First a little look into UPFs.

UPFs are not just about excess calories; they have broader implications for our health which we’ll get into in just a moment.

These foods are typically high in unhealthy fats, sugars, and salt, and low in essential nutrients.

That’s kind. They’re like basically zero.

They undergo extensive processing, often with additives for flavor, color, or preservation.

So what’s the impact on our health?

Fast Weight Gain: Obvious one first. Studies have shown a strong link between the consumption of UPFs and weight gain.

For instance, a study published in "BMJ" found that higher consumption of UPFs is associated with a higher risk of being overweight and obese.

Brain Health: Ever wondered why some donuts have you feeling like you’re a drug addict (just me?), this may explain it. UPFs can affect brain health and behavior.

Research in "Cell Metabolism" suggests that these foods can trigger reward-related regions in the brain, leading to overeating and potential addiction-like eating behaviors.

Other Organ Systems: The high sugar, fat, and salt content in UPFs can contribute to the development of chronic diseases like diabetes, heart disease, and hypertension, as indicated in various studies including those published in "Public Health Nutrition" and "The American Journal of Clinical Nutrition."

Now, I’m scaring you a little of course.

These are effects that occur when your diet is mostly UPF-based (Which unfortunately is increasingly becoming the case in many Western countries).

So let’s try and get ahead of the mince pie minefield with some mindful indulgence methods and keep our UPF consumption within control.

Set Sensible Ranges: Instead of completely abandoning your dietary standards, set flexible boundaries. For example, decide on a limit for sweets or processed snacks per day.

Prioritize Fundamentals: It’s tempting to ditch this but don’t. Ensure your diet still includes plenty of fruits, vegetables, whole grains, and lean proteins. This approach helps in maintaining nutritional balance so your calories don’t just consist of potatoes.

Choose Healthier Alternatives: Now you may get lucky with this one if this is part of your family traditions. Where possible opt for homemade versions of holiday treats. This is where the ingredients can be controlled and sugar or unhealthy fats can be binned and swapped for better options.

Stay Hydrated: Keeping a constant cuppa nearby can help. Drinking water can help manage hunger and prevent overindulging in sugary drinks or alcoholic beverages. Sipping on something hot will slow you down and quite often the hunger temptation may even pass. Win.

Plan for Indulgences: See the dangers ahead and prepare. If you plan to indulge in a particular treat (Cookie dough. All of it.), balance it with healthier meals or even fasting throughout the day.

Stay Active: Morning walks in place already? Add an evening walk too. Keeping up with or even adding a little extra physical activity can help offset some of the caloric intake and boost your mood and energy levels.

So in summary, if we’re mindful, indulging during the holiday season doesn't have to derail your health goals.

By keeping the impact of UPFs at the forefront of our minds and making conscious choices, we can enjoy the festivities without significant setbacks to our health.

Remember, moderation and balance are key.

Enjoy the seasonal period with a strategy for damage limitation, and you'll thank yourself come January.

Happy (mindful) indulging!

Now…let’s wrap with some practical ways to confront our closed-offness.

Client 0

In this week’s exploration of relationships, I stumbled upon a thought during my reading that I realized often plagues even the most driven among us:

The tendency to hold back in our interactions.

This pattern, I've noticed, is particularly prevalent in those who set high standards for themselves and others, but it can lead to a damaging self-image.

We yearn for deep connections, yet we hesitate to expose our vulnerabilities, which ironically are essential to achieving that depth.

Brené Brown, in her book "Daring Greatly," articulates this as the 'paradox of vulnerability.' She encapsulates the internal conflict many of us face:

Ring true for you too?

So, how do we navigate this paradox?

The solution, while apparent, starts with correcting our self-talk and, consequently, our self-image.

Our default talk can be so negative and dark.

Some things we think we would never say to anyone else, yet we reserve them for ourselves. Often for the smallest offenses too.

We are not inadequate, unworthy, useless or any of the negativity we can sometimes subject ourselves to; believing so is a fallacy.

It's about breaking the cycle of judging ourselves more harshly than we judge others.

It's a continuous effort to see ourselves as worthy of love and acceptance.

Can’t recall who said it, but talking to yourself like you would a friend is a great framework to develop healthy self-talk.

All about being warm, encouraging, and positive.

Last year, in the Heroic Coach program I was fortunate to enroll in (an on-demand 300-day self-development program), they emphasized the concept of starting with 'Client 0' – the relationship with ourselves.

This is where it all begins.

If we don't fully accept ourselves, we can't give of ourselves completely.

And if we don't give of ourselves fully, we miss out on forming rich and deep connections that make life so joyous and bright.

So, if you find yourself being somewhat reserved yet longing for meaningful connections (yeh, me too), I urge you to start with 'Client 0.' Work on you.

Work on your self-talk and your self-image.

Only by accepting and embracing ourselves can we open up to others and cultivate the depth of connection we desire.

***

Thanks as always for reading and being a subscriber.

If this was forwarded to you, you can subscribe here.

I’m gonna go and prepare my self-talk now as I visualize how I’ll deal with myself after I finish that tub of Ben & Jerry’s cookie dough ice cream.

See you next week.

Always Forward,
Utkarsh