Overweight: The Stress Connection Unraveled

In the course of the last year, we've learned and shared a lot with you.  We've uncovered the basics of less than meets the eye.
metabolism and energy consumption.  We've looked at scams and myths and into the tendency of people to overstate the virtue of a food, nutrient, or ingredient simply to sell their product.  We even looked into the relationship between genetics and obesity.  Often, once we peeled back the layers, we found there was a whole lot

But today's topic is not one of those.  Stress is a big deal and is a very real player in the health of an individual.  And that makes it worth talking about. 

Cortisol

It's become conventional wisdom that cortisol is "bad".  (Ugh - I really hate these kinds of binary labels).  But how does cortisol work on the body?  Understanding this mechanism is the first step in grasping the impact of stress.

Cortisol is produced in the adrenal gland in response to stimulation messages from the hypothalamus. The adrenal gland's better-known function is to produce the hormone adrenaline which kicks off that critical-to-survival "fight or flight" response.  This is the ultimate stress response.  Think of cortisol as adrenaline's annoying little brother.  Not quite as cool, not quite as strong, but always around.  In fact, cortisol follows a natural circadian rhythym - naturally highest in the morning and gradually decreasing throughout the day, hitting a low point at bedtime.  This has some interesting implications for night-shift workers, but that's probably another post.

Just like adrenaline creates an all-out response of the body's key survival functions, cortisol signals the body to go into a form of "preservation mode".  Essentially it's a metabolic depressant.  The release of cortisol reduces your body's conumption of blood glucose, desensitizing insulin receptors, and signals the release of enzymes to release potential energy from alternate sources, like muscle tissue.  It signals your body, saying "we don't know what's happening here, or how long it's going to go on, but we're ready for the long haul."  If you've read some of our other posts about metabolic syndrome, improving your metabolism, or even carbohydrates in general, you start to see where cortisol levels can wreak havoc on a person's weight loss goals.  

And, like adrenaline, cortisol levels are spiked in response to external stimulus.  But instead of a survival threat, cortisol release is triggered by a broad and murky mix of stimuli we lump together under the title "stress".  And, like just about everything else in the human body, stress can be a positive motivator or a chronic debilitator.  So, how do you tell the difference?

Unravelling Stress

Stress is one of those wonderful words that everyone understands, but just about everyone defines differently.  This points to the fact that people perceive specific stressors quite differently.  And, if stress is in the eye of the beholder, how can we possibly hope to classify "good" stress as opposed to "bad" stress?  Science, it turns out, has been working hard on this very question.

According to a meta-analysis of 208 different studies on cortisol responses in humans and animals, there are two key factors that determine whether a situation is stressful or not: uncontrollability and social/evaluative threat.  Let's look at each separately. 

Clearly  nobody is in control here.

Uncontrollability:  This aspect of stress describes whether or not a behavioral change will have any impact on the outcome of an event.  In animal trials, mice who had control over a negative sound response (the buzzer rings when I decide to take the food) had much lower stress responses than those who had no control (the buzzer rings whether I take the food or not).  These same results were reflected in numerous human trials; if the subject perceived they could do something to change the outcome, their stress responses were much lower than those who didn't.

Social/evaluative threat:  As we said before, adrenaline is a survival response.  But a person's social survival (i.e. preservation of one's perception/status in a group) is no less important.  In the studies, tasks that presented a significant "threat" of being regarded or evaluated negatively by others, particularly in an aspect where the person held particular importance or the stakes were personal well-being, the stress response spiked significantly.  Interestingly, in studies of social primates, the submissive members of the clan consistently showed higher levels of cortisol than the dominant leaders.

What's more, stressors that exhibited both uncontrollability and a social/evaluative threat compounded the stress response and the stress response lasted longer than either stressor alone.  Now, I don't know about you, but I can't imagine anything that fits the bill better than a person who has tried and struggled with their weight each and every time they walk out their front door.

Some things that turn out to not significantly predict stressfulness in terms of cortisol response:

• Duration of stressor.  People were either "stressed" or "not stressed" and for how long didn't relate to the level of stress response.
• Type of task.  This is a tricky one.  Some tasks are inherently uncontrollable or present a social/evaluative threat (public speaking, for instance), so it can appear that a task, in and of itself, might produce a more significant response.  But when the studies controlled for these elements, the type of task was not predictive.  I'm one of those weird people who actually enjoys public speaking.  But hook up a camera or have my boss unexpectedly show up, and it's a whole different ball game.

The Stress Response

So, given the idea that uncontrollability and social/evaluative threats are the key elements of  negative stressors that elicit the strongest stress response, how do you tell when you're experiencing (or likely to experience) a negative stressor?  This is where I depart from the science and travel out on the limb of my own experience.  Thinking back on these kinds of events in my own life, the signs were clear: worry, over-thinking, heightened response (loud, over-expressive, quick to conclusions), and then there's the physical part.  My hands sweat.  Another thing that I seem to do is anticipate conflict and then start planning to argue.  Basically I start having emotional reactions to logical problems.  

Physiologically, if cortisol spiking signals the body to slow the processing of nutrients and be ready to borrow essential energy from muscle tissue, then "stress eating" (guilty, by the way) is about the worst thing you could do for your body.  This is a prime condition for fat storage.  Studies show that the effects of cortisol last less than an hour, so if you can hold off your urges for that long, your metabolic balance will be back to normal.

The point is, learn to recognize your own stress responses and realize where they are coming from.  Do you feel out of control?  Is your social (including professional) status threatened?  What are the warning signs and are there ways you can re-position the situation to put yourself back in your "happy place"?

Tackling Stress in Your Life

So far, we've established that elevated cortisol levels will suppress your natural metabolism.  Chronically elevated stress is definitely not healthy for your body and will ultimately derail weight loss goals.  Uncontrolled situations and the threat to a person's social status are the kinds of stressors that produce a strong cortisol response.  

I have long been a proponent of a simple life and believe in the principle that "less is more".  But it was only in the last couple of years that I took a determined look at my own life and did a "cost/benefit analysis" of each and every one of my commitments and obligations.  For me, the simple act of actively deciding what to keep and what to let go in my daily life was a tremendous relief.  We wrap ourselves up in so many things that many of us lose all perspective on what it is we actually "have" to do. 

There's really no way around it: if it doesn't involve feeding, sheltering, or clothing yourself or your family, you don't necessarily have to do it.

Once you've gone through the exercise of deliberately evaluating all the stuff you have in your life, you're on your way to seriously reducing the impact of uncontrollability.  Even if there are things that you choose to keep doing which are unpleasant, it's your choice and you're reminded of the reasons for your choice.  That puts you back in the driver's seat.  

I can hear you now through the interwebz, "Michael, that's all fine and good, but it's just not realistic.  There's no way you can eliminate all stressors."  And, gentle reader, you'd be right.  Some things are just plain unavoidable.  But, when those stressors come, I do believe there are a couple of important things you can do to deal with them.

Redefine "control".  This is serenity prayer stuff, right?  What factors can you control in a stressful situation?  If you can't control it, will that factor cause you physical or material harm?  Can you decide that factor is irrelevant to you in the bigger picture?  And, of course, "the wisdom to know the difference."

Be mindful about who's opinion/evaluation you value.  Often, we give others a great deal of power over our self-esteem without even knowing it.  Take that power back.  The circle of people whose assessments of me affect my self-worth is alarmingly small.  And, even then, the context is pretty specific.

"Let the air out."  What are the real stakes in your stressful situation?  Are you going to lose your livelihood?  Will you be harmed?  Will you be impeded in goals that are truly important to you?  Or is it simply unpleasant?  

Finally, when it comes to weight loss in particular, get informed.  The more you know about nutrition, the science behind different kinds of training, the more tools you have at your disposal to achieve your goals.  You'll be in control of your body again - to make it whatever you want it to be.  And realize that things take time.  We didn't get in the shape we are in overnight and our bodies are going to take time to remake.  You are in control - but you have to obey the laws of physics and the basics of human biology.  

CSAs - Bringing the Farm to the 'Burbs

What do you get when you cross a retired child psychologist, a slightly chubby dog, and nine acres of land in the middle of the desert?  You get Tonopah Rob's Community Supported Agriculture farm of course!

Michelle and I have long been fans of farmers' markets and we've been reading up on CSAs for a while now.  With the move to Phoenix, we finally had our chance to check one out in person.  

"What is a CSA farm", you ask?  Of course, how silly of me.  A CSA farm is basically a co-op, but you don't have to get your fingernails dirty.  These small farms grow a variety of local crops in small quantities.  They are funded through the sale of "shares" into the farm.  As a shareholder, you provide the up-front cost for planting and growing and, come harvest, you get your return in the form of fabulous, fresh, local produce.  Each farm operates a little differently when you get into specifics, but that's the idea. 

If you're someone who is concerned about where your food comes from, or even if you're just a "support small business" kind of person, this is a fabulous opportunity.  

On with the story...

We headed out early, since it's August and the Sonoran Desert gets a little - well - sporty after about
10am.  A twenty mile drive out west to Tonopah later and we pulled up to a little house with a farm stand out front.  A sunburned face wearing a straw hat greeted us as we walked up, none other than Tonopah Rob himself.  His dog, Deenie, also formed part of the welcoming committee.  

We introduced ourselves and Rob shook our hand and took us on a tour.  Chickens and turkeys wandered about, altogether disinterested in our presence.  Rob warned us to watch for snakes.  Deenie didn't seem too concerned about them, though, so we walked bravely on. 

As he walked us around, he explained his methods and philosophy toward farming.  You could see the pride beaming in his face as he spoke.  Pairing plants in beds so that scents and oils from one naturally repelled pests from their neighbor.  Keeping bee hives all around the property to promote pollination.  Rotating crops from year to year to replenish nutrients in the soil.  And even innovative ways to conserve water in a challenging environment.  Oh - and his little John Deere tractor he lovingly refers to as "Booger".

Bucolic charm aside, this was one heck of an operation.  After the tour, we happily signed up for our share for the fall/winter growing season.   Many CSAs have a "basket program" where each period you have to come pick up your pre-packaged basket of goods.  Tonopah Rob has a more customer-friendly business model.  We spend our share credit at the stand just like a cash customer.  If you don't use it up, the credit is gone at the end of the season (but seriously, as many veggies as we eat, blowing through $250 in a season isn't going to be a problem).  

So, you get to directly support a local business, procure the freshest local produce, and really see where your food comes from.  Plus, the pre-paid investment is a great way to motivate you to buy and try more veggies if you're one of those who needs a little "encouragement".  Where's the down-side here?

Check out the Local Harvest website and quick search online to see if there is a CSA farm in your area and check it out.  Make it a field trip.  I don't think you'll regret it.  And if you ever find yourself westbound on Interstate 10 west of Phoenix, drop by and visit Rob.  Tell him we sent you.

At 42, Things I Wish I'd done Differently

As I roll over another in a growing collection of milestones in my life, I note that this one is unique in a few ways.  This birthday, my 42nd, also marks a year since Michelle and I returned to the gym and transformed our lives with fitness and nutrition.  In that time, Michelle has commented several times that she sees me a bit differently - that I've "come into my own".  I believe I am starting to understand what she means and maybe even sense it for myself.

I think it's common for those of us in our middle years to look back with a grimace at some of our "less shiny" moments.  But I've learned an awful lot in the past twelve months.  And, as I think about what I would tell my younger self, I wonder if any of you will be surprised or challenged by what my new perspective has brought forth.  

See - here's the thing: as many poor decisions as I've made in my life, I don't necessarily want to go back and undo any of them.  Okay - there are a couple in particular I'd just like to wipe off the map.  But, really, my life, for better or for worse, is a product of the choices I made, so wishing it away seems like I would be erasing part of who I am today.  That said, I think many of those moments would have gone very differently with the 42 Michael at the wheel.  

Abandon "Should"

"Should" is the worst word in the English language, and once, it was the bane of my existence.  In the future tense, "should" represents a whole host of obligations and commitments, most self-imposed, that pile up in front of you until they feel insurmountable.  In the past tense, "should" represents regret and guilt for those things you never got to (or wanted to get to).  

Since then, I've learned to reject "should".  If I catch myself saying it, then I stop.  I examine the thing in front of me and decide:  "Are you important? Will you make my life or my relationships that I value better in some way?"  If yes, then it goes into the "will" pile.  If not, I put it aside and don't spend time worrying about it anymore.  

Do not allow others to define you. 

For me, as with many, this goes back all the way to the messages I received in childhood.  I never really let anyone sway me toward what I was.  But I sure let people into my head about what I wasn't.  And - the thing is - I can't remember anything I've undertaken that I simply could not rise to.  But I do remember pretty clearly the times that I chose not to start down a path because of those voices.  

The beauty of the last year for me is that I have managed to do and become exactly the things I set out to accomplish.  I couldn't do those things when I started.  Flat couldn't.  But through effort and dedication and with the support of a truly amazing wife, I can now. Just because you can't - yet, doesn't mean you can't ever.

Don't waste any time with people who don't treat your friendship as a precious gift.  

Dr Phil (yes - I believe the man is a modern-day sage) once described these people as "takers".  They only use you for commiseration.  They bring you down, hold you back. Suck the life out of you.  Learn to recognize these people.  They're needy, always in crisis, and always seeking validation.  Drop them like a bad habit and never look back.  Friends - true friends - add to your life.  It's not that you become a taker yourself; you enrich and support each other.  I shake my head at all the people I allowed to attach themselves to my life, sucking me dry, because I was a good person and, therefore, should help them - again, and again, and again... 

YOU are worth making a priority.

My whole life (like many of us) has been wrapped up in service to others.  A veteran, a parent (a very young one), a spouse.  I spent so much time putting my own well-being aside to take care of other people, I never had anything left for myself.  Let me tell you how wrong-headed that is.  How can you possibly be a good father, husband, supervisor, or friend when you are completely strung out, exhausted, and unhappy with yourself.  People so often use their service to others as a mask for their own personal dissatisfaction with their bodies and their lives.  Until they break...

I think that these things may have dramatically changed certain paths in my life.  And even if the path itself didn't veer in another direction, it certainly would have been less rocky.  

But, we can't change the past; only learn from it.  I am in the best place in my life that I have ever been.  I'm comfortable with who I am, how I feel, how I look, and who I share my time with.  The next 40 years are going to be awesome!

Ten Tips: Eating Healthy on the Road

We humans are creatures of habit.  We all have our routines and rituals that keep us sane and anchor our habits (good and bad).  For people who are concerned about maintaining a healthy lifestyle, a major (or even minor) disruption in this routine can wreak havok on our goals.  Or - so our over-active worrisome imaginations tell us.

What do you do to maintain some semblance of normalcy when your routine is broken?  Or do you just throw up your hands?  My brother-in-law travels for work all around the state all week long, and food choices are a real challenge. 

Taking in the sights in San Antonio on business.

In the course of three months, Michelle and I will spend a total of four weeks traveling out of state, under a wide variety of conditions.  Some celebratory, like our wedding and honeymoon.  Some business travel.  And even one of the touchiest ones of all - visiting family.  I won't say we got it perfect.  I don't think there's any such thing.  But I do think we managed to recognize and tackle many of the issues that threaten to derail the conscientious eater.  

Depending on the nature of your travel, you can "mix and match" these helpful hints as they work for you.

1.  Bring a bit of home with you.  

Everyone has their "go-to" snacks.  We generally make a practice of loading up snack baggies when we are traveling.  Trail mix, roasted garbanzo beans, and usually a couple of Atkins protein meal bars are loaded in the backpack.  On long flights and layovers, these have been a godsend.  

2.  Strategically plan your hotel location.

The folks at GNC were great! 40g of protein.

This one is obviously dependent on how flexible your travel plans are.  Most people, given a choice, will compare prices and in-hotel amenities.  But what about facilities outside the hotel?  On a business trip, we chose a hotel that was 1/2 mile from a GNC, a mile or so from a good grocery store, and across the street from a Golds Gym.  Not to mention an assortment of restaurants that fit our nutrition needs, all within a five-minute drive.

3.  Choose a hotel with a kitchen.  

Extended stay type hotels, like those that Marriott offers, have kitchenettes and full-sized refrigerators.  This allows you to stock up on good veggies, cheeses, meats, and other perishables that make up the center of a clean eater's diet.  You'll also save a ton on eating out costs.

4.  Eat local.  

The local regional flavors of your travel destination are much more likely to be made from fresh ingredients.  "Mom and Pop" places with made-from-scratch menu choices are going to be a superior nutritional (and taste) choice. 

5.  Eat Breakfast (anytime).

If you're traveling in the US, you can find "all-day breakfast" restaurants pretty much anywhere.  Eggs and bacon or sausage ALWAYS fit my macros!  Plus - it's pretty hard to screw up eggs.

6.  Offer to cook.

Peach cobbler at County Line Barbecue, San Antonio.

When you're visiting family, often times they're not on the same page when it comes to meal planning. Rather than declining what they offer, try creating some excitement by sharing some of your own recipes.  Shop together; cook together.  Use it as an opportunity to talk about how important nutrition is to you and for anyone who wants to lead a healthy life.

7.  Accept less than perfection.

I'm not saying throw it all out the window here.  But the very nature of traveling means you're giving up some control over your environment.  Make the best choices you can, but don't beat yourself up for compromising either.  You are not going to erase all your hard work with a few less-than-perfect meals.

Food and friends.  Isn't that what life's about?

8.  Have fun with it.  

If you're traveling for vacation or some other celebration, don't forget to smell the culinary roses.  Eating just for the sake of enjoyment is perfectly fine, even on a fairly strict nutrition plan.  Enjoy the company, enjoy the food, and step out of your comfort zone if the opportunity presents itself.  

9.  Remember your macros.

When it comes down to it, you've got a pretty simple guide to follow: protein first, veggies always, other complex carbs and fats in moderation.  When you're reading the menu or hitting the local supermarket, pick the selection that matches your macros.

10.  And finally: you don't HAVE to make a "happy plate".  

Lots of restaurants over-portion.  And they love to throw on the breads, pasta, and rice side dishes (these are cheap on restaurant food cost).  Don't feel remotely guilty about "wasting" food you don't need.  Don't forget to ask if they will make a substitution.  Extra meat or extra vegetables instead of the white stuff will always work better to fill you up without the accompanying "food coma".

These tips may not seem all that revolutionary, and, honestly, they're probably not.  But if your nutrition is a priority, plan ahead a little and apply them to your next trip. Hopefully you'll find eating a little less stressful.  Which means the rest of the trip should be that much more enjoyable.

Choose to be "Present"

Michelle and I are chronic multi-taskers! No doubt about it. We've been career-bred to maximize this talent and take pride in it. And, if the national craze of texting-and-drinking-coffee-and-applying-makeup-and-driving is any indicator, we're in pretty good company. But there is a time and place for everything.

Why would you want to be anywhere else?

On our recent vacation, we stayed at a resort that had no television, no phones, no internet, and not even a clock in the room. The views were spectacular in every direction, and every member of the staff worked to make the smallest detail part of the experience. Yet, every night at dinner, we would see other couples with one or both checking in on their cell phones and tablets. It got us talking.

First of all, don't think I am missing the irony of discussing the importance of "unplugging" on a social media forum. But, again, there's a time and place for everything, and I'm certain you've set aside a special time in your day to enjoy our posts. But I digress...

As with most things in our life, our conversation turned to how what we were seeing related to training and a healthy lifestyle. As I said, we haven't exactly been conditioned to sit still. So where did it come from?

You can't "phone in" a deadlift

One of the great things about an intense training session is that your world gets very small. You are laser-focused on the next rep, the next set, what your body is telling you, and how you need to adjust. You are "there". And, afterward, that centered feeling remains. I am better able to focus on an individual task at work, without the need to keep my fingers in all the little tasks I could be working on.

And let me say this to my fellow gym patrons: If you can text during your leg press set or while on the stationary bike, you're not working hard enough.

It's not just being at the gym, but also the ritual of going. We make time for our training because it is important to us both and we stick to it. That time is ours; distractions are not invited. In fact, when the outside does creep in (my phone is also my music player), it completely ruins my focus and puts me out of sorts for the rest of the session.

Where are you going with this, Mike?

It comes down to this: make time and space in your life for things that are important to you and give those things your total attention when you're there. Whether it is family time, training time, or work time, you will get so much more out of those moments if you're not glancing at your blackberry, checking MyFace, or half-listening to the television.

The fact is, NOW is the only time that you can truly influence. But only if you're present to do it. Our vacation was - well - perfect. And it was all because we were both able to be fully in each moment as it came.

Finding your focus

Here are a few things you can try to build the habit of "presence."

• Try an affirmation: it sounds corny, but my company launched a campaign a couple years back titled "be here now." I didn't exactly embrace it at the time, but, even so, I caught myself speaking the words when I was checking my blackberry in meetings or at lunch.


• Schedule your time (realistically): blocking out time physically on a calendar like an appointment, communicating that you're unavailable, and sticking to it frees your mind up to focus on the task at hand. As for being realistic, make sure you've got time to achieve what you want in the time you've given yourself. Running over can really ruin your mojo.


• Clear your plate: prior to that scheduled time, take care of as much as you can so that's not weighing on your mind.


• De-clutter your environment: in order to be present, be deliberate about removing potential distractions from your surroundings. Turn off the TV, silence the cell phone, get a sitter - whatever you need.


• Give yourself permission to be "selfish": for me, a lot of my desire to multitask comes from a need to please others in my life. I'm reluctant to turn my attention from them to apply myself to my own priorities. This is a trap. Nobody would ask you to do this to yourself. And if they would, educate them.

Reasons not to multitask

• Injury: just like texting and driving is irrefutably tied to increased accidents, being unfocused in the gym can dramatically increase your risk of getting hurt.


• Frustration: distractions can take away your ability to progress. You can miss out on an opportunity to celebrate a success, even a small one. For us, those opportunities are a huge motivator to go back to the gym.

Here's the deal: give your priorities the undivided attention they deserve and the rewards will come. And, just like any other skill, building it in one part of your life can translate to others. When it comes to that dream vacation (which you happen to look great for), you'll be glad you did.

Why we Train: Possibilities!

Today's post is just a short one.  It's a post about the art of the possible.  Nine months ago, Michelle and I were completely out of shape and feeling our age.  Today, we took a trapeze class at Twin Cities Trapeze after seeing it featured on the local morning news.  It was, in a word, amazing!  We were swinging around like two eight year olds on the playground.

The crazy thing is, when you feel strong and healthy, you get up to things.  And every new thing you try is a step to something else new.  You don't have to jump out of an airplane or spend thousands of dollars.  There is adventure all around you.  You only have to go out there and get it.

So, enjoy the video and let us know what it inspires in you.  The sky's the limit.