Nerd Tip :: Stress - Fat Storing
Ideation + Evidence-Based Exercise
Stress within our beautifully chaotic lives can easily kick us off our healthy lifestyle game.
Unfortunately, when our eating habits slide and we’re introducing more sugar alongside the stress - it spikes our fight or flight instinct :: activating cortisol (but not in the way we want it to, ugh!).
Replay, Nerd Tip :: when we have an elevated amount of both insulin + cortisol in our bloodstream it creates a fat-storing enzyme.
>> just what we all want, right?! NO!!!
The Why :: Science Behind
>> cortisol makes us crave quick energy
(think - sugar, refined carbs, caffeine)
>> consuming these triggers insulin spikes
(think - our body says: store this energy for later)
>> insert fat-storing enzyme, especially around our midsection (visceral fat)
(think - boooooo!)
>> chronic stress reduces blood flow to our brains
(think - less focus, decision-making power +willpower)
>> our amygdala becomes more dominant leading to impulsive or comfort-based choices
(think - choosing a brownie over a salad)
>> stress x processed foods harm our gut microbiome
(think - impact on our mood, immunity + appetite regulation)
Alright, insert BIG yikes!
Let’s make it simple >> calming the chaos - our natural stress + ripple effect.
Putting into practice…
(1) Low Effort Nutrition Upgrade
>> swap something like these when life gets messy
- candy/sugary granola bar/dessert >> insert nature’s candy :: fruit!
(add some nut butter to the mix - satiety for the win)
- processed meal/snack >> insert frozen veggies + eggs or lentils <> veggies + hummus
- soda or energy drink >> insert sparkling water + squeeze of citrus + pinch of salt (a natural electrolyte)
(2) Movement Snacks
>> time can be crunched, don’t stress - moving small has big impact
- (5) minute walk after meals
(helps regulate our blood sugar)
- (2) minute stretch breaks every hour-ish
(reduces cortisol >> our primary stress hormone)
- act like animals (or what Taylor Swift sang about) and :: shake it off
(resets our nervous system - discharging nervous energy we’re storing in our body)
(3) Nourish to Stabilize
>> focus on these types of foods
- magnesium rich :: spinach, pumpkin seeds, dark chocolate
- protein + fiber + fat :: in every meal to slow glucose spikes (eat the fiber first, helps even more!)
- fermented foods :: yogurt, kimchi, sauerkraut, kefir
Bonus :: Breathe
>> even taking a 30-second breath before a meal shifts our body from sympathetic (stress) to parasympathetic (rest + digest) - proving to improve digestion + calm cravings
More Nerdiness Sprinkle ::
(maybe because this is one of my favorite topics:)
>> flood of cortisol depletes our dopamine - explaining why stress eating can feel rewarding (but short-lived!)
>> exercise increases insulin sensitivity (which is what we want!) - even a brisk 10 minute walk has so many proven benefits!
>> our body makes less leptin under stress - our feeling full hormone
Give some of this a try, and experience how much stronger + FULLer (literally + figuratively) we feel throughout the chaos!
Feeling inspired? Interested in more?
Check out other Vision Velocity Programming (VVP)
