The Journal #3
Fathers. Fasting. No. Caffeine.
01. FATHERHOOD - Joe Gaunt
Boys to Men
As a psychologist and father of 2 boys and 2 girls I find watching them grow up a huge emotional rollercoaster of joys, concerns, guilt, laughs, self doubt and occasional satisfaction of a job well done.
I watched and recommend this talk by Richard Reeves as an insight into some of the differences between boys and girls at school age.
HOW TO SOLVE THE EDUCATION CRISIS FOR BOYS AND MEN
Key actions for me;
always consider individuality
try get the balance right between supporting and pushing
always remember it is fairly clear scientifically that on average boys and girls grow and mature in different ways
02. NUTRITION - Jonny Grayshon
Is Fasting a Fad?
3 day fasts seem to be the latest nutrition fad at the minute.
Why is everyone fasting?
The main benefit of any fast is autophagy or the regeneration of cells.
What most people don’t realise is that research shows a small calorie restriction also produces the same response.
Question:
Would you rather eat nothing for 3 days and feel like death, lack energy and not be able to perform optimally, or, skip the cookie jar most days and enjoy sensible meals whilst living within a small calorie deficit?
Mmmm.
Remember, the best diet is the one you can sustain consistently over the long term so fasting may work for some but not for others.
There’s always more than one way to skin a cat.
Always consult your doctor before giving any nutrition protocol a go.
03. MINDSET - Mike Bates
Say No. More.
Saying no to something is a powerful skill and one that many of us have lost.
No is often referred to as a negative and yes a positive.
But is that really true? - I write this as a people pleaser (it’s an insecurity thing from when I was young) and someone who used to say yes…a lot!
No is about setting boundaries and respecting your sovereignty.
So why do we find it so hard to simply say no?
Fear.
Like it or not you’re simply too afraid to face your true self if you can’t say no to the thing you think that you want or is being asked of you.
The biscuit in the tin.
The drink with your boss when you should be home for bath time with the kids.
Pornhub.
Developing an ability to control our impulses and desires is the road to mastery as a human being.
And you should be chasing mastery.
Why else are you here?
Self-mastery is the art of living.
Here are three tips to help you start on your journey to saying no more:
Start small - One sugar instead of two, two coffees instead of 4. Celebrate the small wins.
1% better each day = 37 times better in a year - James Clear
Involve others - Share in self-development & benefit from accountability. Find a community and if you can’t find one…start one!
Write it down - Committing our intentions to paper makes them real. Keeping a daily journal could be the anchor you need to ensure consistency and growth.
And here’s how saying no helps you win at life.
You regain control of your own self and the demons inside your own head.
You get to choose.
You are back in charge.
Saying no is a strength.
Strong wins.
Say no. More.
04. QUOTE
“Life is a shipwreck, but we must not forget to sing in the lifeboats.”
Voltaire
05. TIP
Put your morning coffee on hold (for an hour or so).
Studies have shown that caffeine taken immediately or soon after waking adversely interferes with cortisol levels within the body.
We need cortisol (our stress hormone) to raise us from our slumber but too much can leave us feeling anxious and jittery.
Delaying caffeine ingestion for 60-120 minutes after waking helps your body wake naturally and avoid the later hormonal crash.
P.s -
Caffeine is a powerful drug and has many health benefits.
Moderation and timing is key to maximise the effect.
Limit your total caffeine intake to <400mg daily and avoid any after lunch to protect your natural circadian rhythm and sleep.
The Journal by NXT45
