Stress can prevent weight loss.

Stress levels are on the rise these days, and I believe that stress management might be the most important battle we face.

1. The Big Picture 🖼

2. Explain It To Me It Like I’m 5 🧒

3. Find Your Sweet Spot 🎯

4. 13 Tools For Stress 🛠️

5. Parting Zen 🧘‍♂️

The Big Picture 🖼

Whether you’re trying to lose body fat, gain muscle, maintain balance, or improve athletic performance, if you’re overly stressed, that will be difficult or impossible.

Not all stress is bad. We need stress to make progress.

However, in 2024, because of the ‘always-on’ society that most of us live in, many of our stress levels are too far out of balance.

Explain It To Me Like I’m 5 👦

Today’s topic, as simply as possible:

“Your body and your mind need rest.”

Find Your Sweet Spot 🎯

Which one of these pictures are you?

13 Tools For Stress 🛠️

I could talk about stress, the nervous system, and all the layers of why this is important all day.

But instead, today I’m sharing my toolbox for stress with you.

→ I’ve only listed brief descriptions; read to the end for additional next steps.

1) Meditation

I’ve had a daily practice for more than 20 years. This helps, and it does NOT mean you need to sit cross-legged for 20 minutes every day.

2) Breathwork

’A 'cousin' of meditation, breathwork uses the breath to instantly change physiology.

3) Cognition

The way we talk to ourselves inside our heads - this really matters!

4) Journaling

There's something about the act of journaling that can be quite transformative.

5) Visualization

When you take the time get very clear about who you want to become, you begin to take forward steps in life towards the new version of you.

6) Non-Violent Communication

Learning how to de-escalate conversations in our relationships can change our lives.

7) Sleep

Healthy sleep habits give you the best chance to recover and balance stress.

8) Exercise

It's not just about all of the physical benefits - regular exercise brings about many mental ones as well.

9) Unplug

The amount of time we spend on screens today is extremely concerning.

10) Get Outdoors

Getting outside into nature can really serve to reset your mind.

11) Arts & Music

The modality doesn't matter; it's about a way to express your feelings.

12) Cooking

Taking time to cook can also be an intentional break from other responsibilities.

13) Purpose

Exercises like 'Ikigai' can establish clarity on your life's direction.

→ If you want personalized tips on ANY of these, just reply to this email and let me know which one(s) you need help getting started with.

Or, if you’re a guy, you can join my free coaching group for men, where I give training on all of these.

Parting Zen 🧘‍♂️

A simple word, phrase, or thought to take with you:

Be well,

Coach Matt

PS: Here are some other newsletters I recommend:

PPS: My common-sense disclaimer …

The advice I offer is not medical advice. If you have any medical issues, please consult your doctor first. The advice I offer should be personalized to your needs. I can help you make those personalizations or refer you out. Reply to this email if you need help.