Green Pill 012: Animal Encounters | HRV Tracking | Getting Support

"If You’re Not Taking Care Of Your Sleep, Exercise And Nutrition, You’re Not Giving Yourself A Fighting Chance Against Depression And Anxiety."

Author

Alex Shinkarovsky
April 17, 2023

Happy Monday, fitfam,

This week's resources to improve your life, and get you where you want to be.

  1. Green Pill Story: Animal Encounters, Mold & Food-as-Medicine

  2. Weekly Quick Recs: (Meme, HRV Tracking, Joe Holder, Quote)

  3. Deep Dive:  Getting support when you’re already awesome

Quick ask: want to live in NYC for June. Anyone subletting studio or 1BR in Manhattan or Wburg? Budget $3k.
Quick tell: podcast really ramping up. would love your feedback next week.

Green Pill Stories - a mold allergy

So, we had some friends over at the lake this weekend.

We had a few animal encounters hiking.

4 snakes. 4 tics. A fox. 2 frogs. A groundhog.

So, my friend shared her health story, which really stuck with me. 

Bad allergies for years.  Most food gave her a horrible stomach ache.  Skin rashes. Lots of non-specific pain and aches.  Doctors went from ‘fibromyalgia’ to ‘you’re faking it’ to ‘try topical steroids’.

Finally, she went to an allergist for a full panel. Turns out she had a severe mold and gluten allergy, along with other sensitivities. She immediately cut gluten, sugar and alcohol completely out of her diet.

Her problems went away in a week.

Just giving some hope out there if you/someone you love is struggling with something unclear.

Functional medicine docs (here’s a remote rec: Dr. Gabriel Suarez) are often a good way to switch things up.

Highlights of the Week

Meme of the Week:

This is me living in Northern Jersey rn.

Health Hacks I’m Testing: HRV Tracking

I am keeping a closer eye on my stress levels. A good metric for measuring stress is called Heart Rate Variability (HRV).

If your Resting Heart Rate is 60 beats per min, you think ❤️ beats 1x per sec, right? No.

Imagine a period of 5 seconds. Your heart may beat at 1.2, 2.4, 3.0, 4.5, 5.2. This distribution shows a lot of variability. Kind of inconsistent, right? HRV = higher.

However, when stressed (by a bear, your wife or your boss), your heart will beat and pump blood more consistently.

1.2, 2.2, 3.3, 4.3, 5.2, 6.3, etc…HRV = lower.

So, anything that reduces your stress levels, or allows you to deal better with stress, will increase the variability in your heart rate. We can measure that.

Meditation, exercise, adaptogens, breathwork…hugs, sex, food we like, safety…

All good examples. Stay tuned for more on this. Deeper dive here.

What I’m Listening To: Joe Holder on MMC

MMC 25: Joe Holder - 30mins

open.spotify.com/episode/0QhVaON3aYdd9RCpJa1Tou?si=2808b9fa2b34480c

Stuck on IG? One.sec app cut my use from 45min→15min day. (no affiliate)

What I’m Reading: 

Pretty interested still in Digital Minimalism, Choosing a Focused Life in a Noisy World by Cal Newport. I am attempting to reset my dopamine and motivation circuits out here in the woods, and it is kind of working.

Quote(s) I’m Loving:

Sponsored by…me! 

Feel like you know exactly what to do to be “on it” - and feel your best - but need accountability?  
That’s where I come in.  My clients already know what to do, typically, but appreciate having someone checking on them, tracking them and giving them encouragement and suggestions.

Deep Dive - Getting Support

As a coach, trainer and exercise guy, no one would expect me to hire a trainer.

But, for 2 years in NYC, I did just that. I had a private pilates instructor. Cuz Pilates was new to me, and highly valuable. I also had a trainer in the past, too.

A lawyer I know also hires a lawyer for his business.

Same with CPAs/accountants.

Why would this be?

Well, when you know the benefit of having a 3rd-party knowledge worker add value to your life, because you are one for so many people, you invest.

On my business and goals, I’m really not getting where I want to be, as fast as I want.

Gotta be honest there.

So, I am asking my friend Andres Preschel to help me out with that.

Where, in your life, are you skilled, but not yet achieving what you want?

P.S. Just referring you to these resources - no commission or anything like that.

Thanks for reading. Your feedback really helps! This takes me an hour to put together.

You may find out more about my lifestyle adjustment & coaching services at my site, or read a Case Study here.