Green Pill 014: Win a WHOOP Wearable! | Non-Reactivity | 8AM Abs Daily in May | Gut Microbiome in Non-Industrialized

"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
May 03, 2023

Happy Monday, fitfam,

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

  1. Green Pill Story: helping family be healthier?

  2. Weekly Quick Recs: (Meme, Non-Reactivity, Quote)

  3. Deep Dive:  n/a

THIS MONTH: ABS + STRETCH EVERY MORNING @ 8AM.

14 MINS. BE THERE! Starts May 3.

On Instagram Live @alexlovescardio

Attend all 21 weekday sessions. 1 person will win a WHOOP strap ($240 value)!

Green Pill Stories

You know, this one may give away some of my biases and judgmental side.

Anyway, I want to be real with you.

So, one of my extended family groups is super unhealthy.

Like everyone in the family has chronic diseases and also overweight.

I asked my grandma, “why do you think they’re so sick?”

She said “IDK”. I said “cmon, you see the way they eat - bread, cookies, no greens, lots of red meat.”

She said “listen, it’s not up to me to say anything to them. It will just piss them off and they won’t change. Then it will ruin my relationship with them and nothing will get better anyway”.

Lesson there.

Highlights of the Week

Meme of the Week:

This will be you after 21 days of 8am abs. every day on Instagram live @alexlovescardio

Health Hacks I’m Testing: Non-Reactivity

I have been going through changes in jobs, and also spending a lot more time with my family.

Well, on #1, the rule for me at work is always: do not take it personally.

Last month, we saw Colin Quinn of SNL fame in his show, Small Talk, in NYC.

His basic message was that, at work, no-one wants to see your personality, your depressive mood, your eccentricities, your introversion - just be fake!

It was a hilarious set and worth a trip. But there was a lesson there.

School and recreation prepare us for social life, and the vicissitudes and shifts therein.

My gf pointed out something. A lot of things at work aren’t black/white. Everyone, including your boss, is dealing with a variety of incentives and feelings.

Some call this a post-modern approach to morality…I digress…til next time.

Sonnenburg et al. looked at modern populations who still practice foraging.

“Non-industrialized” populations - in Nepal, Tanzania, Mongolia…

and compared their microbiome diversity (different strains of bacteria) versus that of:

  • immigrants to US/industrial countries

  • 1st generation born US/””

  • 2nd generation born US/””

As time in advanced industrialized societies went up, microbiome diversity went down.

Why does this matter?

Sonnenburg describes is some evidence that a low-fiber, highly processed diet, erodes the gut cell lining, which is only 1 cell thick, due to overabundance of bacteria which eat that lining, plus certain foods & additives which destroy the lining, and an under abundance of “good” bacteria.

Permeability in the lining causes pathogens, or “bad” microbes, to get into the body cavity.

Think about a robber getting into a hotel.

The immune system repeatedly responds to pathogens permeating the gut/body barrier, leading to chronic inflammation, leading to chronic disease (e.g., Alzeimer’s, diabetes).

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

What I’m Reading: The Dream - Turgenev 

Spooky short story from 19th century Russian lit. Fiction is my escape.

What are yours? Good to calm your nerves by doing health escapism.

P.S. listening in Russian on YouTube. If you (kinda) speak a 2nd language, try listening to audiobooks at .75 speed to practice.

Quote(s) I’m Loving:

If you’re not taking care of your sleep, food and fitness, you are not giving yourself a fighting chance against depression and anxiety.

Yours truly

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

No deep dive this week! Enjoy your 15 seconds back. Before you immediately switch to another app, social or work goal, take a deep breath :)

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.