Life Update: Mud Season & the Lesson of Let Go

Good for the Body: What’s Your Fat Thermostat Setting?

Good for the Mind: Focus on the Solution, NOT the Problem

Good for the Spirit: Show Up

Nutrition Corner: Spring is Springing

Life Update - Its nearly mud season and as I walk my pup along our long driveway and feeling the squishing of my boots into the melting earth, I’m reminded of how beautiful things always grow from the muck. Lotus flowers, skunk cabbage, marsh marigolds to name a few. One profound characteristics these plants poses is that of resilience. The ability to withstand the variety of weather conditions, torental rain, ever moving roots , animals poking and prodding their early spring hunger. But the "muck" itself is actually highly nutrient-dense soil. Its got a high concentration of accumulated decomposing matter and animal waste providing a dark, slimy mixture with high levels of nitrogen, phosphorus, and carbon - a delicious fertilizer.

All this to say that as we Humans emerge from the winter months it is also as if we are waking from a nourishing rest. The winter months are a time of introspection and rebirth. I can attest the practice of looking deep within is one that, i rather avoid (like all those mud pools) and leaves me feeling quite mucky in deed. As lass to not do it is to go against the guidance of our great mother earth. Living in harmony with the seasons and the lessons they bring is one of the best tools for happy humans. It is the way of our ancestors, West, East and Paleolithic. And you dont need to be living outside in a cave to follow the cues.

The lesson for me…. Let go of the weights that are holding me down. The false programs that have been ruling my behaviors to appease… no, that have lead me to behave in a way I thought was more acceptable to prevent me from being abandoned or outcast from the people I wished to keep in my life. Never mind what my truths are, what my wants are. No, I shush those thoughts up to the deep crevices of my cranium. Only to peak into them all these years later. And I’d say this process is quite like peeling into the many layers of an onion. It’s not like I woke up one night and knew all the truth, its been revealing itself to me year by year. Each year I blossom into a the more original, greater version of myself.

Many people relate the hero’s journey to that of climbing a tall mountain. For me, in these moments, it is more like releasing weights over the edge of a hot air balloon. Send overboard all the negative thoughts, beliefs that no longer serve me, behaviors that keep me stuck in a spinning loop of comfortable complacency, doing things that keep me into my own blanket of misery.

GFT Body: What’s Your Fat Thermostat Setting?

I was listening to my favorite podcast, the Model Health Show and the quest was Dr. Jason Fung,author of the Hunger Code. He was sharing this wonderful analogy about our bodies “fat thermostat” really being controlled by insulin and todays dietary choices have it all out of wak. Which YES! I can’t tell you how many people I see struggling to loose weight. It inspired me to write a whole blog post about the different types of hunger: homeostatic (physical), hedonic (emotional), and conditioned (social). My hope is that having more awareness about which form of hunger you are, could give you more autonomy and ownership over your own thermostat. To make choices that align with your goals. Cliffnotes - if you want to increase your bodies thermostat (burn more fat), avoid foods that keep insulin up.

So our fat thermostat is our metaboloic rate. And balance, aka homeostasis, happens when we are maintaining a happy harmony between what we need and what we burn.

Background for understanding: “When it's hot, you sweat. When it's cold, you shiver. If you drink a lot of water, you pee it all out. If you don't drink a lot of water, you don't pee it all out. If you can't breathe and you don't have enough oxygen, you start to hyperventilate. You go in the bright light, your pupils dilate. When you go in the dark room, pupils constricts. So everything always maintains balance and how much body fat you carry is the same way. It's a mission critical system. Because if you think about a wild animal, for example, it must maintain a certain narrow range of body fat, otherwise it'll die. Right? If you're a predator and you're morbidly obese, you'll never catch anything, right? If you're a morbidly obese rabbit, you can’t get away and will die, right? And if you carry too little body fat, you'll never survive the winter, you're gonna die, right? So the body very tightly controls it, and humans are no different. We actually control our body fat percentage as well. So it sets it at that range. If you are overweight, the question is not sort of this calories and calories out, the question is why that thermostat got pushed up [s].”‍ ‍

The analogy: “If you go into a room and you say, whoa, it's really hot in here. You don't say, let me see what are the sources of heat in versus heat out, right? You say, who set the thermostat so high? So you turn down the thermostat. And with our body, it's the same way. Everybody knows that, you know, when you're trying to lose weight, right? If your body fat thermostat is set too high and you lose weight, what happens? Well you regain it, right? You get hungry and if you still don't eat your metabolic rate goes down. So the question is, what controls this? And it's really what controls everything else, which are the hormones in your body. Certain hormones push your thermostat up and there are certain hormones that push your thermostat down. And it's only by affecting those hormones that you can sort of control your weight long term, because that's what controls sort of the hunger and the satiety [s] “

“Insulin is sort of the main hormone. If I inject you with a lot of insulin, you're gonna gain weight. And it doesn't really even matter how much exercise you do, how much willpower you have. It doesn't matter 'cause insulin tells your body to gain weight (store away glucose to remove it from the blood). So you will either going to get hungry and eat more so that you gain weight Or if you don't eat more, your body will turn down your metabolic rate and you'll gain more.” « That’s it. That’s the issue. If we are always keeping insulin pumping, we never get a chance to burn the energy we’ve been storing away. We never change the theomostat[s].

Side bar: A high metabolic rate is you’re burning so much energy, you feel like a teenage boy eating everything in the house. A low metabolic rate is where you’re not burning, your storing and conserving energy as if your hibernating.

The other hormone that controls the fat thermostat is cortisol, the infamous stress hormone critical the sympathetic nervous systems response. Its main role is to supply the brain with glucose to prepare for a flight or fight situation. Which on its own helps to increase the metabolic rate by burning stored energy but gets all gunked up when serum glucose levels are already high.

Your body fat thermostat, when it's set really high (as in there is too much insulin), then it's gonna turn on hunger and it's gonna make you eat or it's gonna turn down your metabolic rate to burn less and you'll maintain weight. If you want to turn your thermostat down (reduce hunger) then you need to reduce serum insulin levels, which will then help to increase your metabolic rate.

The issue: Yes food contains the calories, which is the energy, but it also contains instructions, information of what you're supposed to do with those calories. Its asking should your body store it or does it burn it?

To read more about the hormone controls of hunger and about some pitfalls in your metabolic hunger thermostat, check out my blog post.

Sidebar - this thermostat philosophy is different from the set point theory where our minds have a specific set point of what our human body should look like and our subconscience will distort our behavior maintain that body image.

GFT Mind: Focus on the Solution, Not the Problem

We all have them, problems. And boy oh boy can we get stuck in a terrible loop of the problem. The negatives, why is this happening? Which is often a result of "problem-oriented mindset" which serves as a coping mechanism for the problem. It’s becomes a means of gaining validation from peers, avoiding accountability, and left unchecked for too long leads to chronic complaining, "yes-but" justifications, and inaction.

Problem is, problems don’t solve themselves. Where focus goes, energy flows, so if we keep thinking about the problem, we’re more likely to get more problems. .

So what can we do? Focus on the solution. On want you want the desired result to be. This little shift allows you to be free of the burden and opens your mind to possible solutions the divine can send your way.

And its not just me, ancient wisdom, spiritual leaders, great speaker agree.

“Focus on the solution, not on the problem.” Jim Rohn
“If you’re not apart of the solution, you’re apart of the problem.” African Proverb
“Sometimes the easiest way to solve a problem is to stop participating in the problem.” Anonymous
“Identify your problems but give your power and energy to solutions.” Tony Robbins
“Every problem is a question trying to be asked. Every question is an answer seeking to be revealed.” – Michael Bernard Beckwith”

See, when we’re stuck in a pattern of thinking of the problem, it’s hard to step back and see the full picture. To see the varying perceptions that are contributing to the problematic situation. Perhaps the hardest perception to see is our owns and how we can be directly influencing the problem.

I know because I do it too. I want to know why I have the problem and I focus on it so intensely it consumes my mind constantly. Where is the cause? Why is this happening. I’ve learned that in trying to find the cause, I am trying to find the blame. The Ego rather blame because taking ownership of my self in the problem hurts. And its hard. And 9 times outta 10 I am the direct cause of all the problems I encounter. How? Because it is My problem. No one else’s. So we humans do, we blame vs accepting with loving kindness, because in truth, we are all doing our best at any one given moment in time. To blame is searching for someone or something to shame. And if you have listened to any Brene Brown, shame is the lowest of lows in our egoic mind and emotional vibration. Shame is a hard, overwhelming and a super heavy emotion that is fueled by the ego. It’s a dark little memory that makes us feel inadequate, useless and stupid. And we humans would rather blame others and project those painful feelings on anyone and anything besides our self.

Thing is, the reality is, it doesn’t matter so much why the problem presents. The truth is it’s happened and there is nothing you or I could do to change what is currently in front of us besides projecting a vision of what we’d like the outcome of whatever “problem” predicament we’re in. The projected vision is the solution.

Sometimes, the solutions will not be obvious. It might take a bit of time to discover what a viable solution could be. But this doesn’t mean we can’t pursue some type of solution. If you are feeling stuck and can not see any options for a solutions then ask for help. Send a prayer to the divine for guidance and keep your perception open while you wait for the message to come. It may be subtle, an idea or something you hear someone say but I know you will get an answer. Ask and you shall receive. When you do, notice and hold it, it was meant for you. Not sure where to start, maybe the solution is to praying for a solution to come.

GFT Spirit: Show Up

I was teaching my Wednesday morning “Strength and Cardio” class when the message came. It was the thought of Showing Up. Seems simple enough, just #ShowUp to what you want. But I gotta tell you, showing up can be one of the hardest hurdles to overcome. It’s making a choice. A choice that is going to have some sorta impact, positive or negative, though if im being honest I think any choice made for your future self, that better version of yourself, is always. a positive.

But its gets hard. First your making a choice to take action about something that’s bothering you. THEN you actually have to go though with it. It becomes this tangible step. But then there is a snowball that follows.

Think about, say it was the decision to take a fitness class because you want to look tighter for your coming beach vaca. So many steps go into just showing up for it!

The choice that you want to go to a class and want to be challenged in a way that might make your muscles and nervous system uncomfortable.
Researching the types of classes that are available in your area,
Deciding if you can trust the instructor or not, is is a class you’ll enjoy like Zumba, Pilates or something else completely..
You have to figure out how to book the class with the facilitator.
On the day of the class, you have to decide put on your workout clothes, decided to get into the car, choose to walk in, agree to pay the fee, go beyond the feelings of excited nervousness, the thoughts then you bravely walk into the fitness space where you may or may not know anyone and defiantly don’t know what is going to happen next.

The snow ball effect of decisions creates momentum

It’s a lot of decisions! But Love, magic happens when you are making all those little decisions, you are showing up for Your Self. You are choosing to feel something and be connected to Your Self. And then!! It keeps going, during the class you are choosing your level of effort on a second to second basis. Your brain is filtering so many conditions and if you are continuing to follow the instructors cues, you are continuing to show up! If you stay the whole class, my friend…. Wow! You are amazing in what you have just accomplished!! and you know it! You know that feeling of confident accomplishment.

Okay, great example yes but we can apply this process to every thing you need to show up for.

Show UP because you have life today and that’s a gift many people don’t have. Show UP because you can. Show up even when you don’t want to because that’s the key in showing up. Its the taking a risk and chance on you. And when you do, you keep wanting to show up.

When you do show up you access this deep part of you that has been wanting to see you., a part that has been wanting you to show up for quite a while, that has been waiting for you to show up, when you show up you get to see that part and you become one with the greater sense of Your Self.

In our lives, there are a great many things we do show up for and if we’re honest its over the things in our lives that really matter to us. Or at the very least the responsibilities we have, we show up for those. Our jobs, our families, our communities, God.

If I think over all the way’s I’m showing up

I show up for my dog, George. taking him out first thing in the morning, feeding him, walking him, taking to the vet to make sure he’s healthy, heck even picking up his poo - guess that a little of showing up for me cuz i want a clean lawn.
I show up for my kids, giving them my time and energy, when they need clothes or shoes i make sure they have them, I make their meals so their little bodies can grow, to love them and be there to listen to them and see them, feel them.
I show up for my mom and sister, brother when they need someone to talk to
I show up for my planet by recycling, conserving energy and water, reducing my carbon footprint and saving jars, not buying fast fashion
I show up for my health and my 92 year old self by eating well and keeping inflammation at bay, nourishing my microbiomes good bugs with fibrous foods.
I show up for my body and rest when I feel called to rest, going to bed at a consistent time every night, drinking a big glass of lemon water when I wake up, avoiding caffeine and taking supplements to keep my body supported.
I show up for my skin by not using products that have endocrine disrupting chemicals and preservatives.
I show up for my electronics by putting them on the charger at night
I show up for my obligations even back when i was renting videos from Blockbuster, I’d always rewind those VHS’s before returning them

And I bet as you’re reading this list you are being reminded of all the ways you Show Up in your own life. The question is, when was the last time you showed up for your inner child? When was the last time you showed up for the deep part of you that knows there is more to give?

Where are you not showing up in the way that you know you need to be?

Good News my friend, you have the opportunity to show up right here, right now in this next now moment. As long as you have life in your body you have the chance to show up for it.

And if you need some tips to help you show up, I’ve got you!

You could 5,4,3,2,1 do It!as Mel Robins taught us too. When the impulse to act comes, do it!
Break it into tiny, nonnegotiable steps — pick the smallest possible first action (5 minutes, one sentence, one phone call). Momentum from a tiny win makes the next step easier.
Use an if-then plan — decide ahead: “If I feel like avoiding it, then I will do X for 10 minutes.” Pre-committing reduces decision friction and emotional avoidance.
Reduce friction and set up cues — make the environment inviting: remove barriers, place tools/materials where you’ll see them, schedule it on your calendar, and use alarms or visual reminders.
Anchor to a value and reward — remind yourself why it matters (one-sentence value cue) and give a small, immediate reward after completion to reinforce the behavior (break, treat, or social check-in).

Nutrition Corner:

Spring is Here!! The season of new beginnings and growth. Maybe you can feel a soft nudge to outside more? Maybe you’re having an impulse to freshen up some spaces in your home? Maybe you’re finding yourself angrier than normal? Be comforted to know that it is all normal human stuff and you are aligning yourself with the natural flow of life. Humans are just more complicated plants and animals, the sooner we take cues from Mother Earth, the more we align with the shift and flow with it. One important way to shift our habits is by modify our eating to correlate with the season. This allows us to harnesses all the wisdom these seasonal fruits and veggies provide for us. And before to tell me, I know, the ground is only just thawing and mucky mud is bountiful but some plants are sprouting and growing.

How? You could check out my blog post Eating with Spring Time

Cliff-Notes: Spring is dominated by our organs of filtration, the Liver and Gallbladder. Doing a detox to give them a little break and a loving hug. Then eat foods that nourish them;

Bitter, sour, and pungent green foods that support detoxification, bile flow, and energy (Qi) movement = Dandelion greens, artichokes, asparagus, radishes, sprouts, and leafy greens like kale and spinach. Incorporate lemons, ginger, and turmeric for added, cleansing benefits.

Heres a couple I know I’m going to get more of this season:

Liver & Gallbladder Nourishing Spring Foods

Bitter Greens: Dandelion greens, arugula, mustard greens, and radicchio are top choices for detoxifying and clearing liver heat.
Cruciferous & Young Veggies: Asparagus, artichokes, broccoli, and spinach help with liver Qi flow.
Sprouts: Alfalfa, mung bean, and broccoli sprouts are high in nutrients and support liver detoxification.
Roots & Stems: Radishes (especially in teas or raw) and beets support liver function.
Sour Foods: Lemons, limes, grapefruit, and apple cider vinegar are believed to support gallbladder function and promote smooth liver Qi.
Herbs & Spices: Fresh herbs such as mint, parsley, cilantro, dill, and dandelion root, plus turmeric and ginger, assist in digestion and detoxification.

Tips

Cooking Method: Lightly steam, raw, or saute foods to retain their energetic properties.
Morning Routine: Start your day with warm water and lemon to activate the liver and gallbladder.
Avoid: Excessive alcohol, fatty foods, fried foods, and dairy, which can burden the liver