February 2024 Issue

A monthly nudge for you to get think about YOU. Five tips each month on Mindfulness, Exercise, Nutrition, Sleep and Relationships. The MENS r.

The content is put out in the “Middle” of the month, to focus us on our “Midlife” journey. 5 inter-linking areas. Miss one, and you mess up the others.

Mindfulness - Manage your Emotions ??

Can you improve your emotional intelligence?? Isn’t this what makes us human?? To find ways to get through life's ups and downs with greater clarity and resilience?? Could this be the key to midlife?

If you are a bit tetchy, stroppy, quick to judge, or just a bit fed up, is it time to delve into the untapped potential of emotional intelligence?? To have more emotional agility? ?To be able to manage BOTH your own emotions, and understand the emotions of the people around you.

In this podcast episode, I am joined by expert Emotional Agility Coach, Simon Rogers . Watch on YouTube, or Listen on Spotify.

Why listen?

?1.????? Become more self-aware of what makes you emotional.? And in doing so, improve your interpersonal skills for better relationships and communication.

2.????? Develop strategies to manage midlife stress, improve mental well-being, and be more resilient in adversity.

3.????? Strengthen your ability to create more success in professional and personal endeavors, with simple to adopt techniques and frameworks.

Energy - Get Better, by Doing Less

There's some that say "Go the Extra Mile". or "No Pain, no Gain". Or "If you haven't broken a sweat in the gym then you haven't been to the gym".

Truth or Myth?

There is evidence to suggest that the 80:20 rule can be the most effective approach to discipline and health. A way to get the most effective results, without getting sick or injured.

This is the view of world-renowned sports scientist Professor Stephen Seiler . Find out in this podcast from the Feel Better, Live More podcast from Dr Rangan Chatterjee

Nutrition - 7 Effective Habits for the rest of 2024

With all of the resolution hype out of the way, you might be settling back into a normal way of operating. Choices you make though will have an impact. Here's 7 reminders of how choices will create good or bad impacts for you, your health, and your ability to think effectively:

1. Food is more than fuel. Don't be so focused on the calories. Look at the labels, the ingredients. Think about how the food can influence your whole body. The gut, the brain, your bones.
2. Fat is not bad for you. We need fat. But the right fats.
3. Eat more plants. Dana Chapman , Nutritional Therapist in a podcast with me recommends aiming for 30 per week. This can be vegetables, fruits, nuts, spices, seeds and pulses.
4. Reduce Ultra Processed Food. Consume food that looks like food. Think about your day ahead, and plan for it. Resist quick convenience, and pack the home-made good stuff.
5. Try more fermented foods. Kefir, Kombucha, Cheese, Coffee. All of these boost the gut microbiome with good bacteria, thereby helping digestion, immune system, and cognitive function.
6. Observe a good eating window. Give the body time to process everything you have consumed. Current evidence from Kings College London suggests a 14 hour break, and a 10 hour eating period.
7. Watch those sugars. The syrup in the coffee, the fruit juice smoothie, cereals, sauces. All can create sugar spikes, which can influence your mood, and food cravings.

Sleep - Exercise can have an impact

Rigorous exercise right before bedtime can have different effects on sleep quality depending on the individual. Here are some considerations that Chat GPT gave me:

1. Impact on Sleep Onset: For some people, vigorous exercise close to bedtime can lead to difficulty falling asleep. Exercise raises your body temperature and stimulates the release of adrenaline and endorphins, which can make it harder to relax and fall asleep soon after exercising.
2. Disrupted Sleep Patterns: While exercise is generally beneficial for sleep quality when done earlier in the day, engaging in intense physical activity too close to bedtime can disrupt sleep patterns. Some people may experience more fragmented sleep or wake up more frequently during the night.
3. Individual Variability: People respond differently to exercise timing. While some individuals may find that exercising in the evening has no negative impact on their sleep, others may notice disruptions. It often depends on factors such as personal circadian rhythms, fitness level, and individual sensitivity to exercise-induced adrenaline release.
4. Time to Wind Down: After a vigorous workout, it's important to give your body enough time to wind down and cool off before attempting to sleep. Engaging in relaxation techniques like stretching, deep breathing, or meditation after exercise can help your body transition into a more restful state.
5. Consistency and Routine: Establishing a consistent exercise routine can help regulate your sleep-wake cycle. If you consistently exercise at the same time each day, your body may adapt to the routine and experience less disruption to sleep patterns.

Relationships - Make some plans, be different

Valentines Day pass without much inspiration? Or, is it 364 days of monotony, and 1 day of intention? Why not get some ideas on what to do. Things to look forward, plans to make and get excited about.

A simple source could be from Amazon. "50 ideas in a capsule". (and no, I have no investment in this link!) Things such as:

• Bake a cake together
• Volunteer together
• Try an escape room

Thought for the Month:

Social media is very good at making you feel you haven't done enough.

As James Clear wrote recently in his 3-2-1 email:

"Stop paying so much attention to what everyone else is doing and run your own race."

See you in March on or around the 15th.

Please comment, or share, I welcome any perspectives, good, bad or different.? Feedback is a gift. And remember, ?? One Life, Love Life, Living Life.??