The Finding My Psych Podcast

In today's episode, I share research and anecdotal evidence of my own experience in managing a perceived decline in motivation as I step into my early 50s. While there are popularized and straight forward cognitive explanations that point to a decline in motivation with age, changes in motivation and the, "get up and go" approach to activation, are caused by an array of contributing factors.

I am currently using the Watch OS 10 and iOS 17 Developer Beta. We are now able to test the new Apple Health integration, "State of Mind," intended to help you track your mood throughout the day. In today's podcast episode, I share my reaction after a month of sharing my mood with Apple.

There is no greater feeling that adhering to a goal, no matter the challenge. Today is a significant landmark in my, 'dry' journey. I am proud to be celebrating both Canada Day, 2024, and 300 days of sobriety. I choose sobriety and I am not an alcoholic.

There are some things in my 20s and 30s that I wish I knew. Hindsight might be 20/20, but surely wisdom from later in life would have helped, right? In today's episode, I provide 10 (plus a bonus) nuggets that I have gained over the years, advice that would have saved me some growing pains and heartache.

Unsure about your next step in your career development? Every path is different. In today's episode, I share my own experience working in healthcare for the past 27 years since completing graduate school. I also provide advice on the importance of going through a post-secondary program, how to navigate the realities of your first job, and core strategies for developing yourself as a professional.

What we eat has the power to contribute to chronic disease processes (i.e., autoimmune disease, diabetes, cardiovascular disease) via the promotion of chronic inflammation. This is not to be confused with acute inflammatory states designed to heal localized injury via capillary dilation and leukocyte infiltration.

"Optimal wellness for runners? Focus on Zone 2 training!"

Optimal Wellness and Helpful Metrics

The three pillars for health optimization are Diet, Exercise, and Sleep. If any one element is out of alignment, the others suffer. Optimized wellness means engaging in habits that predict both longevity and wellness throughout the lifespan. Some have called this, "health span".

In today's podcast episode, I share my own experience as I improve focus on what I eat, physical activity through long distance walking and running, and sleep hygiene. As I have gotten older my definition of each has shifted. I also share where I struggle in this respect. Finally, I review metrics useful in providing feedback about how the habits I engage affect my overall wellness.

Episode Outline

FMP 83 - Three Pillars of Optimal Wellness

What We Do:

Behavioural Medicine and Health Psychology

Providing easily accessible content designed to help you design your own transformative experience.

Today:

I review the three pillars of optimal health - Diet, Exercise, and Sleep.

I review my own wellness journey on what I have maximized on and what I consistently fail at.

I review the importance of picking the right metrics to measure your health and the tech needed to measure accurately.

How to Listen:

Can find this episode on podcast apps such as iTunes, Stitcher, Spotify, etc.

Can watch on YouTube soon after each episode drop.

Want to be a Guest?

Email our team at [email protected].

The Three Pillars

Diet

You cannot outrun a bad diet.

Calories do matter

Both Count and Type

Very easy on a plant-based diet to consume 3k Kcal a day.

Very easy on a plant-based diet to eat a ton of refined sugar.

Going too strict (HCLF No Oil) diet is good but hard to stick to.

In general, when you exercise, cals burned should not matter (Calories in the bank is a trap).

Exercise

Think of exercise as a habit for your lifetime.

Exercise should be at least 150 hrs a week of moderate strain (2.5 hrs).

Sustainability is the key.

As we get older, shifting the focus to weight bearing exercise is key.

Sarcopenia (age related loss of muscle mass) occurs when we do nothing to maintain muscle.

Plant-based diets with exercise should supplement appropriately.

B12 absorption changes as we get older.

Protein absorption as we age decreases from 51% to 45% - Vegan bio available protein is less - Focus on protein!

Omega 3 Fatty Acids may slow age related effects and protect against cardiovascular disease, bone loss, sarcopenia, and changes to our immune system as we get older.

Vegans must focus on Omega 3s in food and possible supplements - ALA needs to convert to DHA and EPA. Fish is already in the DHA and EPA form.

Sleep

Plays a critical role in learning , memory, mood and judgement.

Plays a role in athletic performance.

Allows heart to rest and cells and tissue to repair.

More sleep means increased cytokines (hormones that help the immune system fight off infection.

Sustained high intensity workouts (long distance running) causes immune system to decrease. Getting adequate rest and therefore cytokines may balance this effect.

Sleeplessness is often a sign of depression.

Early morning awakening syndrome.

Increased sleep is associated with positive mood, decreased irritability and higher frustration tolerance.

Where I Excel and Where I Fail

I excel in the area of exercise.

Running and consistency.

I struggle with diet.

My caloric intake is high.

I slip into food as reward.

I slip into overcompensating calories post exercise.

I snack too much.

Sleep is new territory for me.

I have started seeing sleep as my job, the activity I am focusing on during sleep hours, not activities of tomorrow.

I have adopted a strict sleep schedule (8:30 to 05:30).

Tools for Accurate Data and Analysis

Garmin

We become what we do, at least according to the Behavioural Psychologists. In today's episode, I provide a brief primer covering critical need-to-know concepts from the field. This includes a discussion on Classical Conditioning, Operant Conditioning, Intentional Personal Reinforcement, and Modelling.

I discovered today that I have a great deal of shame about identifying myself as, "sober". Johnny and I have been sober since September after a serous health scare. I choose not to drink in support of Johnny who lives with an addiction to alcohol. Since, we have started giving away our alcohol paraphernalia (wine openers, glasses, etc.).

I had no idea how difficult quitting caffeine was going to be. I have been a coffee drinker since I was eighteen years old. No doubt that I started my caffeine addiction well before that drinking Coca Cola, Pepsi, and Jolt back in the day. The ubiquitous nature of caffeine addiction made my time away from the substance (albeit brief) a very interesting experiment.