GOOD STRESS, BAD STRESS:

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1 GOOD STRESS, BAD STRESS: HERE S HOW TO FIND YOUR SWEET SPOT. Too little stress keeps you from reaching your potential. Too much stress can harm your health. PERFORMANCE I M ROCKIN IT STARTING TO GET MY ATTENTION I M SO BORED LESS STRESS STARTING TO FREAK OUT CRASH AND BURN MORE STRESS THE DIFFERENCE BETWEEN GOOD AND BAD STRESS Stressors from work deadlines to raising kids to workouts aren t intrinsically good or bad. And your response is unique each time. POSITIVE RESPONSE WORK DEADLINE SUN MON TUE WED THU FRI Inspired, energized, motivated Focused and alert Explore edges of comfort zone Balance stress, rest, recovery Learn, grow, get stronger SAT NEGATIVE RESPONSE Weak, worried, demoralized Distracted and scattered Don t challenge yourself Not enough rest/recovery Cortisol and adrenaline go up Possible muscle loss, fat gain Blood sugar, immunity, metabolic, sleep, sex hormones disrupted

2 HOW DO YOU HANDLE STRESS? Some factors are intrinsic but most you have some control over. PERMANENT GENETICS MORE STRESS TOLERANT Stressresistant HISTORY Practiced at handling stress CAN BE SHAPED/BUILT CURRENT STRESS LOAD Moderate ENVIRONMENT Often outdoors, in nature SUPPORT NETWORK STRESS TOLERANT Stressprone Little practice with stress Very high or very low Often in clinical, industrial spaces ATTITUDE Strong Calm yourself when emotional Go with the flow, Optimistic, Proactive, Confident, Agile, View stress as a challenge to rise to Weak Overwhelmed by emotions Trouble adapting, Pessimistic, Reactionary, Not confident, Paralyzed, View stress as a problem to avoid Spend time with loved ones LESS COPING ABILITY Little time with loved ones ARE YOU IN YOUR STRESS SWEET SPOT? STRESS TOO LOW JUST RIGHT STRESS TOO HIGH Lethargic Bored Unfocused Directionless Purposeless Energized Engaged and interested Actively moving toward goals Learning and growing Anxious or obsessive Depressed Panicked and flailing Stuck or numb

3 REACH YOUR POTENTIAL, WITHOUT CRASHING AND BURNING. FOR INSPIRATION AND ENERGY 1. SET EFFECTIVE GOALS Goals that motivate are: Specific and measurable Challenging but realistic Broken down into small actions Focused on process vs outcome Documented as a plan of daily, weekly, monthly behaviors START WITH ONE ACTION EACH DAY Commit to do it for the next 2 weeks. (Be sure it s something you re confident you can do every day.) 3 3. TRACK YOUR PROGRESS Document behaviors, processes, and outcomes. How do you feel different? How do you look different? What have you learned? What are you proud of? What frustrations did you have? 4. SPEND TIME WITH A COACH OR MENTOR Getting help from someone you admire, and who will hold you accountable, makes the process of change and growth much easier.

4 FOR REST AND RECOVERY 1. PRACTICE PARASYMPATHETIC ACTIVITIES Yoga, Slow stretching Walking outside Easy swimming Moderate sun exposure Hot tub or sauna Enjoying nature Having sex Low-key music Non-competitive play Massage Mindfulness/meditation Deep breathing Green tea Laughing Snuggling with loved one/pet Note: Screen time is actually stimulating, so it doesn t help you here. 2. MEDITATION Supports the development of new brain cells, neural connections, and gray matter Boosts the immune system Improves sleep, mood, and emotional regulation, and circadian rhythm Sharpens focus, mental clarity, attention, memory, and recall (even when not meditating) Lowers blood pressure, heart rate, stress hormones, and inflammation 3. GET OUTSIDE Being in nature lowers stress hormones and heart rate and improves mood and immunity, giving you motivation and energy to cope with your next challenge. 4. BALANCE YOUR EXERCISE ROUTINE Exercise relieves stress by increasing blood flow, getting you outside, burning calories, and stimulating your parasympathetic nervous system. Most effective: a mix of intense strength training, conditioning, cardio, and low intensity recovery. When stressors are up, decrease intense exercise; when they re down, increase it. 5. PRACTICE SELF-COMPASSION Ask for help/support when needed Get coaching if you feel stuck Get counseling if you feel helpless Know your limits, honor them Unplug at least once a week For the full article explaining this infographic:

5 EATING WHEN SICK: SHOULD YOU FEED A COLD? STARVE A FEVER? Here's how to fight infection faster and avoid getting sick in the first place. YOUR GUT: IMMUNITY HEADQUARTERS Chemicals in the digestive tract fight bacteria, viruses and fungi. Saliva contains powerful antimicrobials like lysozyme, alpha-amylase, and lactoferrin THE DIGESTIVE SYSTEM CONTAINS 70% OVER OF OUR IMMUNITY Hydrochloric acid breaks down most germs before they can reach your intestines Proteins and other chemicals fight any remaining harmful bacteria Our own good bacteria provide strong protection, too

6 FEEDING THE IMMUNE SYSTEM The immune system needs plenty of nutrients, so if your diet is poor, you ll get sick more often (catch-22: you eat and absorb less when you're sick). DECREASED NUTRIENT AVAILABILITY Low appetite/ decreased food intake Poor absorption Intestinal damage Diarrhea/ loss of nutrients INFECTION Redistribution of nutrients Activation of inflammatory & immune response Increased metabolic rate INCREASED DEMAND FOR NUTRIENTS

7 BALANCE YOUR GOOD BACTERIA Prebiotic and probiotic foods will help by building your healthy bacteria. If you're already sick, though, consider supplementation. PREBIOTICS (2-3 SERVINGS A DAY) Vegetables: asparagus, garlic, Jerusalem artichokes, leeks, onions Carbs: barley, beans, oats, quinoa, rye, wheat, potatoes, yams Fruit: apples, bananas, berries, citrus, kiwi Fats: flax seeds, chia seeds Supplements: With meals, take capsules or powders containing 2-4g per day. PROBIOTICS (1-2 SERVINGS A DAY) Dairy: yogurt, cheese and kefir with live and active cultures Fermented products: pickles, sauerkraut, kimchi, miso, tempeh, soy sauce, wine Supplements: With meals, take refrigerated capsules or powders providing 3-5 billion live organisms per day (10 billion if you re sick).

8 ABOUT FEED A COLD, STARVE A FEVER Even the healthiest diet can t protect you from every invader. So, how much should you eat when you're sick? FEVERS BACTERIAL INFECTIONS VIRAL INFECTIONS COLDS Science hasn't confirmed whether or not feed a cold, starve a fever actually works. Which is why the best prescription is probably: EAT IF YOU RE HUNGRY DON T EAT IF YOU RE NOT

9 FOODS THAT CAN SPEED RECOVERY Shown to fight germs and improve symptoms, these may help you feel better faster. GARLIC Acts as an antibiotic; can lessen the severity of colds and other infections. GREEN TEA Boosts B cell antibodies; helps us get rid of invading pathogens. HONEY Antibacterial and antimicrobial properties; an effective cough suppressant. CHICKEN SOUP Provides fluids, electrolytes and anti - inflammatory nutrients that decrease symptoms. ELDER- BERRIES Anti-viral properties; rich in phytonutrients. AND SUPPLEMENTS THAT MAY HELP, TOO Vitamin C Zinc Elderberry Extract Ginseng Quercetin Beta-glucan Stevia Selenium

10 YOUR STAY-HEALTHY PRIORITIES (IN ORDER OF IMPORTANCE) To prevent getting sick: Avoid over- or under-exercising Avoid over- or under-eating Maintain a healthy body weight Wash your hands Get enough sleep and manage stress Eat nutrient-dense foods Feed your healthy bacteria If you re already feeling sick: Drink lots of fluids Rest and recover If you're hungry, eat If you're not hungry, don't Focus on immune-boosting foods Supplement with pre- and probiotics Use immune-boosting supplements Zzz... For the full article explaining this infographic: