http://chriskresser.com/
Health coaches are experts at behavior change—and their methods work. Here’s how to apply a coaching methodology and self-coach into a new behavior or healthier habit.
The post Self-Coaching: 5 Tips to Coach Yourself through Change appeared first on Chris Kresser.
http://www.marksdailyapple.com/
An IL-6 inhibitor shows benefit in slowing down the coronavirus cytokine storm.
Researchers laying the groundwork for a meat tax.
Mice “pre-loaded” with corn oil experience an “extended course of lung injury” after being exposed to endotoxin.
Peter Attia (and colleagues) wonders if we’re missing a readily available treatment option.
How the lockdowns are affecting the earth’s seismic activity.
Episode 416: Debbie Mirza: Host Elle Russ chats with Debbie Mirza, an expert on covert narcissists.
Primal Health Coach Radio, Episode 54: Laura and Erin chat with Darren Cash, who brings an analytical mind to his health coaching.
Primal Health Coach Radio, Episode 55: Laura and Erin chat with Robert Notter, who wants you to understand that your thoughts create your life.
Coronavirus may “reactivate” down the line.
Researchers sifted through sewage to determine that Massachusetts could actually have upwards of 100,000 coronavirus cases.
What’s the deal with our dental issues?
What we can learn about metabolic syndrome from the current situation.
The FDA approves direct oxygenation of the blood for coronavirus patients.
A new antibody tests gives results in 10 to 15 minutes.
The beginnings of an accent.
The loss of taste and sense of smell are early symptoms of coronavirus.
Video I found interesting: Could nitric oxide be used to fight the disease?
Question I found interesting: Could statins worsen coronavirus outcomes?
Stat that makes me wonder: Back in January, Wisconsin serious flu rates were up 3x the previous year.
This would be good to know: A new study examines how early coronavirus got to California.
This is a powerful story I’d never heard: The Calusa, who ruled South Florida for hundreds of years without ever farming—just fishing.
How many of you had or knew someone who had a really bad cold or flu-like illness late last year and early this year?
One year ago (Apr 5– Apr 11)
“Uncanny valley: I live in an ultra-progressive city with one of the highest rates of vegetarianism in the country. And yet, when the coronavirus panic-buying on groceries began, the meat counters and frozen meat sections were empty, and the Beyond and Morningstar “products” were plentiful. That plant-based diet is really catching on …”
– I’ve noticed the same thing, Margaret.
The post Weekly Link Love – Edition 76 appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
This pandemic is stressful enough, without having to forgo your favorite coffee house beverage. Heck, one of the first stops in the morning, before school or work, is often the coffee shop. The aromatic coffees, freshly brewed with spicy flavors. Ahh, pure bliss. Yet, inside that trendy coffee house are the not-so-healthy additives like processed […]
http://www.marksdailyapple.com/
Measuring. Counting. Depriving. IIFYM (If It Fits Your Macros). Labeling as good or bad. Cheat day. Diet. Guilt-free. I could go on and on. I’m so over all the ways we inadvertently sabotage ourselves. Maybe you are too. Maybe you’re so sick of being stuck on what you think you should be doing, that you’ve lost sight of what your body actually needs you to do.
It’s not your fault though.
Your beliefs, your background, your moral compass, and your social circles all play a role. In fact, there’s a direct correlation between how you talk about food and your relationship to it. Tell me if any of these statements sound familiar:
“Carbs are evil.”
“I deserve this dessert.”
“I’m too lazy to make breakfast.”
“I’m fasting today to make up for yesterday.”
“I only eat junk food when I’m stressed.”
“I didn’t want to waste it.”
“I was bored.”
“I was bad today.”
In my health coaching practice, I hear things like this all the time. And when I dig deeper, which I always do, these statements are quickly followed a good amount of defending, venting, guilt, shame, fear, and comparing their behaviors to that of others.
When you’re born, you have the innate ability to get your needs met in a healthy way. But somewhere down the line things change. You might have been teased as a kid and used food to self-soothe. Or you were rewarded with a treat for getting good grades. Or you just wanted to fit in, so you followed the low-fat, raw diet, sugar-free, or keto crowd to feel a sense of belonging. At some point you probably developed a belief about food that may or may not be serving you right now.
There’s new research coming out of the UK that expands on what I see with my clients. A study from Aston University is the first to suggest that your relationship with food could be influenced by your online peers. In the study, 369 college students were asked to report their BMI and consumption of fruit, vegetables, calorically-dense snacks, and sugary drinks. In addition, they were asked to estimate how often they thought their Facebook peers consumed them.
Researchers found that participants ate extra portions of food in the fruit and veg category as well as the calorie-dense and sugary-drink category when they thought their social circles were doing the same.
All of that to say, your eating habits and perceptions of certain foods may be influenced by things beyond the conscious mind. That’s why I always start by understanding my clients’ current belief systems and coping strategies so that I can help them create an effortless relationship with food, based on my 5-step action plan below.
Keep in mind that health coaching isn’t the same as therapy, so if you find yourself in a complicated relationship with food, I highly recommend you reach out to someone who specializes in disordered eating.
It may seem like our thoughts about food just happen to us. There are things you can do to change the way you interact with food:
As a health coach, it’s not my job to change you. It is, however, my job to give you the tools so you can help make changes for yourself. Everyone has stories and beliefs based on things that have happened over the course of their lifetime, but with this 5-step action plan, you can start reinventing your relationship with food right now.
The post What Your Relationship with Food Says About You appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
You have started washing your hands at least ten times a day. You don a homemade face mask anytime you need to go to the grocery store. Hand sanitizer is the first thing you reach for when you finally make it back to your car. You stay at least six feet away from people in […]
http://www.marksdailyapple.com/
You’ve been keto for a few months now (or longer). You know what you’re doing. You feel good about where you are. You’re fat-adapted. You’ve got a slew of recipes under your belt, your gym performance has normalized, the keto-flu is a distant memory. And now, you’re looking to explore further. The natural next step is intermittent fasting.
But is it the right move?
The short answer is: Yes. Intermittent fasting works really, really well if you’re on a ketogenic diet.
Why?
One way is that being keto makes the transition into fasting smoother and easier.
Fasting shifts you into fat-burning mode. You have no exogenous food coming in, and your only source of energy is the fat that sits on your frame. Anyone who fasts, whether they’re coming from a high-fat diet or a high-carb diet, will end up burning fat.
Keto is fat-burning mode. You have very little dietary carbohydrate coming in, and your body must deal with the “glucose deficiency” by converting fat into ketone bodies—an alternative fuel source that can power many of the same tissues that normally run on glucose.
Long-term keto is even better for fasting. Since you’ve taken the time to get truly fat-adapted, you’ve built the metabolic machinery—the actual mitochondria, the power plants of your individual cells that convert nutrients into ATP—necessary to burn free fatty acids directly. Your reliance on actual ketones goes down, your ability to burn fat directly goes up, and your ability to seamlessly switch between eating and fasting skyrockets.
The problem with going from a high-carb diet to intermittent fasting is that you have to start all over again each time. You have to go through the process of converting your metabolism from sugar-burning mode to fat-burning mode. That takes time and energy, and it often triggers the “keto flu”—that collection of symptoms ranging from headaches to fatigue to brain fog to irritability.
When you fast on a ketogenic diet, there’s no keto flu because you’re already in ketosis and fat-burning mode. The transition is easy because your body has already made the transition, and you can move on and start reaping the benefits of fasting more rapidly.
Another way fasting works better when you’re in ketosis is for losing weight, specifically body fat.
A 2013 study compared low-fat dieters on an alternate day fasting schedule with low-carb dieters on an alternate day fasting schedule. Both groups lost weight and improved metabolic health markers, but the low-carbers lost more body fat. They were already in “fat-burning mode.” Fasting just kicked it up a notch. Meanwhile, the high-carb group had to take extra time to start burning body fat, and as a result, they lost less overall.
A more recent study putting low-carbers on a fasting schedule for six months saw their body fat drop, lean mass remain stable, and fasting insulin decrease. However, there was no control group and the low-carb diet was still 30% carbs. I think you’d see better results if you dropped those carbs down even lower to full-on ketogenic status.
A third way keto improves the fasting experience is through appetite reduction. Most fasts fail because the faster gets too hungry, too quickly. In the modern food environment where tens of thousands of delicious calories beckon from all angles at any given time, hunger is difficult to resist. And once you eat, the fast is over.
Ketosis suppresses appetite, setting you up for a successful fast free of the kind of ravenous hunger you can’t ignore. This occurs on a physiological level, with keto actively lowering the increase in hunger hormones that normally occurs with caloric restriction. When people attempt to eat less—or no—food despite wanting more, they butt up against their own physiology. Few win that battle.
Okay, so we’ve established that intermittent fasting works when you’re on a long-term ketogenic diet, and that it works even better than it does on a higher-carb diet. You lose weight more easily, your metabolism doesn’t have to “switch” to fat-burning mode because you’re already in it, and you often find yourself forgetting to eat rather than fighting off cravings. But what about the health effects—is fasting a good idea from a health perspective if you’re already in ketosis?
One potential problem people new to fasting worry about is muscle loss. After all, if you’re not eating any food at all, it seems possible that you’ll burn through muscle to make up for the lack of incoming energy. This can happen, but not always.
If you’re coming off a high-carb diet, fasting is more likely to result in muscle loss. Your body still expects, still wants sugar, and it will extract and convert the amino acids found in your muscle tissue to get it. This gives you the glucose you (think you) require, but it results in loss of lean muscle mass. Since lean mass is one of the most important markers of good health, any loss of lean mass is undesirable, unwanted, and unhealthy.
If you’re coming off a long-term ketogenic diet, fasting is less likely to result in muscle loss. Ketones spare muscle tissue by reducing your need for glucose. It turns out that a fair number of tissues that would otherwise run on glucose can run on ketones instead. Being in a ketogenic or low-carb fat-burning state before you fast accentuates this effect.
Another potential issue is stress. Food availability can be a major stressor in the human body, and and if zero food is coming in, that’s a whole of potential stress. Intermittent fasting can increase cortisol, which is the hormone released when the body responds to a stressful situation. How does keto affect the cortisol-stress response to fasting?
Your body induces a stress response to fasting in order to procure more glucose. Cortisol is released to trigger gluconeogenesis in the liver, which creates glucose out of amino acids (usually taken from muscle tissue). Your body perceives the lack of incoming glucose as a stressor, and activates the stress response.
This stress response doesn’t happen to the same extent if your body doesn’t perceive the lack of incoming glucose as a problem. The harmful cortisol spike only occurs if your body needs glucose and can’t get it. What if your body doesn’t feel the need for glucose? What if you’re, say, on a long-term ketogenic diet, have full adaptation to ketones and free fatty acids, and simply don’t need very much glucose?
Your body won’t have the same negative stress response to intermittent fasting, nor will it accumulate all that cortisol.
As I said earlier, keto and fasting go hand in hand, but there are a few key things to keep in mind for making your fast a success.
One major reason why people complain about energy and fatigue when intermittent fasting is they’re not eating enough salt and other electrolytes. Try 4.5 grams sodium (about 2 teaspoons of fine salt or a little under 3 teaspoons of kosher salt), 300-400 mg magnesium, and 1-2 grams of potassium each day on top of your normal food.
Both coffee and tea are non-caloric, so they won’t break the fast. They give your mouth something to do, in case you do get hungry. And they contain caffeine, which increases fat-burning and should make the fast more tolerable and more beneficial.
Keeping active with walks and other types of low-level physical activity will get your mind off any residual hunger and increase fat oxidation. Anything that speeds up your fat utilization will increase ketone production and enhance the beneficial effects of the fast.
Lifting weights staves off any muscle loss that can occur on a fast by sending an anabolic message to your body: that your lean mass is important, that you’re still using it, that you can’t afford to lose it.
If you’re fasting for the first time, aim small and start with a fast lasting 14-24 hours. Women may need special considerations, however, so read this post summing up all the possible interactions between sex and fasting.
To answer the question posed in the title: Yes, it’s probably a good idea to try intermittent fasting while on a long-term ketogenic diet. If nothing else, it’s safe and should be easy to do—and it may offer many benefits.
References
Klempel MC, Kroeger CM, Varady KA. Alternate day fasting (ADF) with a high-fat diet produces similar weight loss and cardio-protection as ADF with a low-fat diet. Metab Clin Exp. 2013;62(1):137-43.
Kalam F, Gabel K, Cienfuegos S, et al. Alternate day fasting combined with a low-carbohydrate diet for weight loss, weight maintenance, and metabolic disease risk reduction. Obes Sci Pract. 2019;5(6):531-539.
Sumithran P, Prendergast LA, Delbridge E, et al. Ketosis and appetite-mediating nutrients and hormones after weight loss. Eur J Clin Nutr. 2013;67(7):759-64.
The post Should You Try Intermittent Fasting While Doing Long Term Keto? appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
Recently the CDC announced that they now know a significant portion of the population with coronavirus show no signs of illness. And even those who develop symptoms may transmit the virus before showing any symptoms. As a result, the CDC recommends wearing homemade masks in public areas where social distancing could be difficult, like grocery […]
http://www.marksdailyapple.com/
There is so much about our current situation that is challenging. There’s the obvious: job loss, financial insecurity, fear about the virus itself, uncertainty about the future. We’re living in a state of limbo, waiting for (more) bad news while trying to figure out what, if anything, we can do to reassert control and order over our lives.
If you’re feeling… well, like you don’t even know what you’re feeling, you’re not alone. All of us are experiencing this massive disruption to our lives, and the collective fear and uncertainty that go along with it, for the first time. We’re learning to navigate and adapt in real time to a world that feels foreign.
It’s normal to feel adrift, to run the gamut of emotions, and experience conflicting emotions sometimes simultaneously.
It feels like emotions just happen to us. Especially strong negative emotions can feel like they overtake us, inhabiting our body without our permission. To some extent that’s true. What we call “emotions” or “feelings” are our subjective experience of our brain and body’s reaction to a situation. We can’t control the initial physiological response. However, we can shape emotional experiences—how strongly we feel emotions, how the thoughts we have about why we’re feeling a certain way, and how we cope. This process is called emotion regulation.
The first step in any kind of emotion regulation strategy is awareness. We must recognize that we are having an emotional experience and then discern what, exactly, we are feeling. Anger, frustration, and fear all feel bad, but they are very different emotions that should prompt different responses if we are trying to help ourselves feel better.
Mental health professionals suggest that simply naming our emotions, bringing awareness to how we are feeling, can be a first step in coping with emotional upheaval. Putting words to our inner states is one of the goals of therapy. It’s also a tool you can use to help yourself in the moment. When you’re hit with strong feelings, and you don’t know what they mean or what to do about them, simply pausing to say, “I’m feeling _____” can offer a bit of relief.
I’m not suggesting that naming your emotions will magically fix everything, of course. That’s not reasonable. However, it is a tool you can add to your coping toolbox. If you’re like me, you need all the tools you can get right now.
Neuropsychiatrist Dan Siegel has coined the phrase “name it to tame it.” He explains that emotions come from a region of the brain known as the limbic system. Using language to describe our emotions recruits a different part of the brain, the cortex, which is less stress-reactive. By naming the emotion, we actually “calm” the activity within the limbic system that is triggering such strong emotions.
This is supported by fMRI research conducted by Matthew Lieberman and colleagues. They have shown that “affect labeling” (naming feelings) increases brain activity in the prefrontal cortex, which houses the part of your brain that regulates emotions, and correspondingly decreases amygdala activity, which is the part of the brain responsible for the fight or flight response. Other studies similarly confirm that affect labeling is an effective emotion regulation strategy. Simply naming what you are feeling attenuates negative emotional experiences. It can be as effective as other well-studied regulation strategies like reappraisal and distraction.
When we’re in the throes of a powerful emotional experience, especially a negative one, we can feel completely out of control. Taking a moment to name what you’re feeling forces you to pause. You have to step outside of your experience to create enough distance to “see” what is happening.
The self-reflection process puts you in the state of “observer” rather than “feeler,” even if just for a moment. Shifting to an “observer” perspective can be enough to break the powerful hold the emotion has over you, turning the out-of-control feeling into a strong-but-manageable feeling.
Now that you have loosened the emotion’s grip, and you know what you’re dealing with, you can move on to coping—self-soothing or asking for help from others.
Ok.
Fine.
Not great.
Can you be more specific? Many of us struggle to put words to what we’re feeling. It’s usually easy to distinguish between good and bad, but going beyond a few basic emotions requires us to build our emotional vocabulary as well as our connection to our inner selves.
Cheat sheets are perfectly fine when you’re working through a tough time. If you often feel tongue-tied when it comes to describing your emotions, consider consulting an emotions wheel. Here are two versions:
His wheel is organized around these eight emotions. Visually, you can see that each emotion can be felt with more or less intensity, creating new emotional experiences. Anger, for example, might be felt as rage (high intensity) or annoyance (low intensity). More complex emotions arise from combinations of the basic one. For example, in his model, joy and trust combine to create love, while disgust plus anger breeds contempt.
I find the emotional pairings idea to be useful for discerning what I’m feeling especially when it feels like I’m experiencing multiple emotions at once. It can help to try to break the feelings apart and see where they are rooted and how they are interacting.
Neither one encompasses the whole range of human emotions, of course, but emotion wheels can be good tools for growing your emotional vocabulary. Even if you’re struggling to name your exact feeling, it’s a good exercise to consider what “family” of emotion you are feeling and also what you aren’t feeling.
If you haven’t suffered an acute loss due to the pandemic, your gut reaction to this question might be “no.” Grief isn’t just something we feel after a death or a great personal tragedy, though. Grief is a response to loss, and we all have experienced losses already. If nothing else, we’ve lost personal freedom and autonomy, being able to go where we want and when. Students and parents are navigating the loss of a school year. Some of us have lost jobs. We’ve lost our sense of “normal.”
What we’re experiencing right now is a type of ambiguous loss. Nobody knows how long this will take or what the new normal will look like once we make it to the other side of this. Pauline Boss, who researches ambiguous loss, says the nature of the ambiguity makes it especially pernicious. We question whether we have a right to feel how we feel. (For the record: YES, you do have the right to feel whatever cocktail of emotions this situation stirs.) Then there’s the comparative suffering—am I allowed to feel bad if other people have it worse? We may be reluctant to call it grief because we know this is temporary—but this keeps us from honoring what we’re actually feeling, so we don’t fully feel it and work through it.
I’m not saying you are for sure experiencing grief. You might not be, and that’s ok. However, I’d encourage you to check in with yourself and see. This is not a label that might initially come to mind but which might feel relevant.
At a time when so much is out of our control, one thing you can always do is offer yourself compassion. Self-compassion is a powerful tool for helping to relieve the suffering associated with painful experiences and troubling emotions.
Kristin Neff, who pioneered the field of self-compassion research, identifies three components of self-compassion. The first is mindfulness, which entails being aware of our suffering without getting too wrapped up in it. This is where naming comes in.
In self-compassion practice, it’s enough to just recognize that you are having a hard time: “This is suffering” or “I’m struggling right now.” However, you can enhance your mindfulness by going deeper and naming the emotion, making it more specific: “This is fear.” “This is sadness.” “I’m feeling angry.” “I’m feeling hopeless.” Another way of mindfully observing without being completely wrapped up in the emotional experience is to say to yourself, “My body is telling me that I’m experiencing ______.”
In addition to mindfulness, the other components of self-compassion are recognizing the common humanity of your experience and offering yourself kindness. Both can offer you some measure of peace once you’re aware of what you’re feeling. For example, you might say to yourself, “I am feeling anxiety about whether my family will get sick. [Mindfulness] This is a normal reaction to this situation. Lots of people are also experiencing this same type of anxiety. [Common humanity] I wish peace for myself. [Kindness]”
Self-compassion is especially helpful in times like these where we have limited control over the causes of our negative emotions. Next time you are feeling a strong negative emotion, try pausing, naming the emotion, and offering yourself kindness. The wonderful thing about self-compassion, too, is that it gets easier the more you do it.
For more guidance, self-compassion experts Chris Germer and Kristin Neff recently put out an article on practicing self-compassion during these crazy times. You can find it here.
Note that number four on their list is “Being with Difficult Emotions.” They say, “Isolation is not natural for human beings. Just being alone with ourselves for an extended period of time usually brings up challenging emotions. Labeling what we’re feeling while we’re feeling it calms the body, finding the emotion in the body anchors the experience, and responding to ourselves with compassion is the connection we’ve probably needed all along.” (emphasis added)
If you’re struggling with self-compassion, try this guided self-compassion break.
Psychologist James Pennebaker began conducting research on expressive writing almost four decades ago. His early studies were inspired by research suggesting that trauma can manifest as physical health symptoms when we keep it locked inside. He thus began a program of research looking at why and how writing about our traumatic experiences helps physical and mental well-being.
Thousands of studies have since been conducted by Pennebaker and others trying to understand exactly how this works. To be honest, we still don’t really understand the mechanisms, but meta-analyses confirm a small but robust effect: writing about our feelings improves well-being.
It’s certainly worth trying. Keep in mind that there are myriad ways to journal, from writing pages and pages to doodling to making lists. In the research on expressive writing, different strategies seem to work better depending on the person and the situation. You might feel better if you purge all your fears and anxieties onto paper. Or, it might be more helpful to focus on the positive things that are coming out of this experience or, along those same lines, to keep a gratitude journal.
Play around and see what feels right to you.
Your emotions are likely to fluctuate. That’s not a sign that you’re coping poorly. It’s a reflection of the stress you’re under right now. Working on developing a self-compassion practice can really help with that. (Read that self-compassion article I linked above! Here it is again.)
Still, you’re going to have ups and downs. I certainly don’t mean to imply that naming your emotions will solve all your problems, nor that it’s a substitute for seeking professional help if you’re really struggling. If you’re having significant trouble coping, please seek help from a qualified mental health professional. Your primary care doctor can provide guidance and a referral as a starting point. Situations like these can be especially difficult for people with a past history of trauma. If you’re feeling triggered by current events, don’t wait to seek help. If you’re not able to reach out to your doctor or therapist, the CDC has a list of mental health resources, including a distress helpline. All the therapists I know are practicing remotely right now, so care is still available.
Please take care of yourself during this time and don’t add to your distress by judging yourself harshly for your emotional responses. The goal here is non-judgmental awareness, knowing what you are feeling so you can move forward from a place of self-understanding.
Be well.
References
Boss, P. (2007). Ambiguous Loss Theory: Challenges for Scholars and Practitioners. Family Relations, 56(2), 105–111.
Burklund, L. J., Creswell, J. D., Irwin, M. R., & Lieberman, M. D. (2014). The common and distinct neural bases of affect labeling and reappraisal in healthy adults. Frontiers in Psychology, 5, 221.
Gallo, I., Garrino, L., & Di Monte, V. (2015). The use of expressive writing in the course of care for cancer patients to reduce emotional distress: Analysis of the literature. Professioni Infermieristiche, 68(1), 29–36.
Kircanski, K., Lieberman, M. D., & Craske, M. G. (2012). Feelings Into Words: Contributions of Language to Exposure Therapy. Psychological Science, 23(10), 1086–1091.
Lieberman, M. D. (2019). Affect labeling in the age of social media. Nature Human Behaviour, 3(1), 20–21.
Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.
Lieberman, M. D., Inagaki, T. K., Tabibnia, G., & Crockett, M. J. (2011). Subjective responses to emotional stimuli during labeling, reappraisal, and distraction. Emotion (Washington, D.C.), 11(3), 468–480.
Niles, A. N., Haltom, K. E. B., Mulvenna, C. M., Lieberman, M. D., & Stanton, A. L. (2014). Randomized controlled trial of expressive writing for psychological and physical health: The moderating role of emotional expressivity. Anxiety, Stress, and Coping, 27(1), 1–17.
Pennebaker, J. W. (1997). Writing about Emotional Experiences as a Therapeutic Process. Psychological Science, 8(3), 162–166.
Pennebaker, J. W. (2018). Expressive Writing in Psychological Science. Perspectives on Psychological Science, 13(2), 226–229.
Pennebaker, J. W., & Smyth, J. M. (2016). Opening Up by Writing It Down, Third Edition: How Expressive Writing Improves Health and Eases Emotional Pain. Guilford Publications.
Smith, S., Anderson-Hanley, C., Langrock, A., & Compas, B. (2005). The effects of journaling for women with newly diagnosed breast cancer. Psycho-Oncology, 14(12), 1075–1082.
Stanton, A. L., Danoff-Burg, S., Sworowski, L. A., Collins, C. A., Branstetter, A. D., Rodriguez-Hanley, A., Kirk, S. B., & Austenfeld, J. L. (2002). Randomized, controlled trial of written emotional expression and benefit finding in breast cancer patients. Journal of Clinical Oncology: Official Journal of the American Society of Clinical Oncology, 20(20), 4160–4168.
Torre, J. B., & Lieberman, M. D. (2018). Putting Feelings Into Words: Affect Labeling as Implicit Emotion Regulation. Emotion Review, 10(2), 116–124.
Weir, K. (2020). Grief and COVID-19: Mourning our bygone lives. (n.d.). Retrieved April 2, 2020, from https://www.apa.org/news/apa/2020/04/grief-covid-19
The post Emotional Awareness and Processing Emotions Through Hard Times appeared first on Mark’s Daily Apple.
http://chriskresser.com/
The modern lifestyle and standard American diet are recipes for inflammation. Inflammation is a driver of chronic illness and, according to neurologist Dr. David Perlmutter, it has a profound effect on our brains, as well. In this episode of Revolution Health Radio, I talk with Dr. Perlmutter about the impact that inflammation has on your brain and your decision-making ability.
The post RHR: How the Modern World Is Affecting Our Brains, with Dr. David Perlmutter appeared first on Chris Kresser.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
