Tag / health

by Nathan Coumbe

Paradigms, maps, and philosphy

In his book, The 7 Habits of Highly Effective People, Dr. Stephen R. Covey discusses the concept of paradigms—ways of looking at the world or a field of study.

His argument is that these paradigms are like maps of places in the real world. If we have the wrong map, then we are looking at the “place” incorrectly.

An example:

If you’re trying to navigate Chicago but have a map of New York City, nothing you do with that map will help you achieve your goal of navigating Chicago.

Another example:

In Ancient Greece, physicians believed that all medical issues stem from an imbalance of the four humors (blood, yellow bile, black bile, and phlegm). If this is your “map” of the world of medicine, you’ll end up with a lot of dead people on your conscience.

You’d be working from an incorrect map—an incorrect set of assumptions and paradigms of how the human body and medicine work.

We are dealing with a lot of this today in numerous fields. And that’s why the study of philosophy—the activity of working out the right way of thinking about things—is vital.

by Nathan Coumbe

How do values appear in your life?

What do you value? And how do you structure your life so that the things you value are apparent?

If you say you value thinking, how do you engage with that value on a daily basis?

  • No social media?
  • Embracing boredom?
  • Avoiding mindless TV binging?
  • Walking in silence?
  • Writing when ideas strike you?
  • Writing or thinking in public? (Publishing something)

If you say you value your health, how does that show up in your day?

  • Eating lots of fruits and vegetables?
  • Cooking more meals at home?
  • Intentional movement?
  • Finding ways to build more movement into your day so you don’t have to think about it?

Values are developed through action. They requires practice to become part of who you are.

by Nathan Coumbe

It’s not about discipline

Having all the discipline in the world won’t help you eat better if the candy is the first thing you see on the counter.

Being disciplined with your time is useless if your phone is set up to make social media easy to access.

Discipline, like motivation, is fleeting and finite. Better to rely on systems and environments that support you instead.

Take social media off your phone. Make it hard to access on your computer by not saving your password and manually typing it in each time.

Keep candy hidden in the back of the cupboard (or if you’re like me, out of the house completely). And keep fresh fruits and easy protein at the front of the fridge.

It’s much easier to build things that support what you want to do rather than trying to muscle your way through.

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by Nathan Coumbe

What are you REALLY hungry for?

Ever find yourself staring into the harsh glow of the refrigerator when you know you aren’t hungry?

Or digging through the cabinets, hoping one of those rustling foil bags will “hit the spot”?

If you’re human, the answer to both questions is, “yes.”

When you do this, you might be eating because you’re hungry for something else. 

Us humans often eat when we’re feeling stressed, unfulfilled, upset, or angry. We also do it as a form of procrastination: often a tough project at work is too overwhelming to consider. So we put it off by eating. (This is a big one for me…)

If you can resonate with this, fret not. You’re totally normal. 

I used to eat (a lot) because it was the only thing that was bringing me any pleasure at times. 

Work sucked—not only was it exhausting, but it was incredibly dull and unfulfilling. I wasn’t doing something that was meaningful to me, so I ate… just to feel something.

I also had no hobbies (other than watching Netflix). After college, I went to work full-time on a 9-to-5 schedule. And for some reason, I decided to give up every satisfying, joy-bringing, fulfilling hobby that I had. 

There were other things missing in my life too… Holes that weren’t being filled.

All I could do (so I thought) was fill it with food. It was the only “hobby” I had.

Of course, this wasn’t good for my health. I gained a massive amount of weight, put a dozen inches on my waist, and developed injuries usually only suffered by folks in their 70s.

Any of this sound familiar?

Using food as a coping mechanism is very common. It’s solving a problem for you right now, even if it might cause other problems later. And that’s okay—don’t let anyone tell you it isn’t. 

If you’re ready, willing, and able, the first step is to build awareness. Not to change anything, mind you. Just become aware of what’s going on a little deeper below the surface. 

You can start by enacting a simple practice.

Whenever you feel a craving for something…

Whenever you’re contemplating a task at work, then walk to the fridge instead…

Pause for just a moment and ask yourself: “what am I really hungry for?”

  • Is it affection? 
  • Sunlight or fresh air?
  • Dancing? Music? Some other hobby you’ve always dreamed of?
  • Validation?
  • Connecting with a friend or loved one?
  • A job better aligned with your skills?
  • Sex? (You have no idea how often we all substitute food for this one 😬)

Once you pause and think about this for a moment, go ahead and have that snack. And enjoy the hell out of it!

For now, all you need to do is recognize what’s really going on—what’s missing.

Then, if and when you’re ready, go take care of that craving you’re really hungering for. 

by Nathan Coumbe

Every day is New Year’s

Today starts a new year for me.

A new year of Precision Nutrition coaching, that is. 

I’ve done it three times now, and each time I’ve had a different (yet fantastic) experience.

But as I was completing my lesson for today, I realized that it isn’t a New Year in the normal sense. It’s the middle of 2023. 

The thought hit me: you can have that New Year feeling any day you decide to commit to something or make a new decision about how you want your life to look.

But there’s an added benefit to starting something new in the middle of the year: it doesn’t feel new.

It doesn’t feel like a New Year’s resolution—that feeling of anticipation mingled with dread. Because you know those resolutions only work for 3% of the people who set them. 

Instead, starting something BIG in the middle of the year (or on a random Wednesday in April) feels like… just another day. 

That overwhelming feeling of, “I don’t know if I can do this,” shrinks a bit. Or goes away entirely. 

Because it’s not a New Year. It’s just a different day, and you’ve decided to try something new. 

How can you make a new year for yourself starting today?

by Nathan Coumbe

Life lessons from the last 18 months

Cherish your loved ones – they’ll be taken from you when you least expect it.

I’ve lost three close family members in 18 months. My father-in-law dropped dead of heart failure in December 2019. He was in perfect health.

My uncle died of cancer 6 months later. I had just seen him at Thanksgiving the previous year, and he seemed to be doing just fine.

Then my dad died in May. I had just spoken with him on the phone a month before… He sounded just like his old self. By the time I got to see him, he couldn’t speak or see me. I was able to say goodbye, but I’ll never know if he heard me.

And I might be losing someone else soon.

Tell your family you love them after you finish reading this. Then do it every day from now on.

Serious illness—or even death—can strike you down no matter your age or health.

My wife and I took the COVID-19 pandemic seriously. We quarantined, wore masks, and did all we were advised to do by the CDC. And both of us still managed to catch it.

My wife had a fever for eight days. I ended up in the ICU on forced oxygen for eight days gasping for breath. Wondering if this was what it felt like to die. The doctors told me had I not come in the night that I did, I would have died in my sleep.

I spent Christmas and New Year’s in a hospital room isolated and alone—except for the occasional nurse or technician. Eight days. And there were people around me even worse off than I was.

I was 30 years old and in perfect health. And I’m still recovering.

Never chase money – you’ll always end up miserable.

I was in my sweet spot at a job I enjoyed—teaching classes all day and putting my creative skills to use on a daily basis. But I felt I wasn’t making enough money, so I took a promotion.

The money wasn’t as good as I thought it would be. And I wound up in a miserable role that stressed me out more than I could have ever imagined.

Then another offer came my way, a chance to escape that misery, and it came with a decent bump in pay. But I had an uneasy feeling about it during the interviews.

I took it anyway, and it left me just as miserable as I was before, but for different reasons.

It might be a cliche, but find something that makes you happy. Then find a way to make a living doing it. Don’t take jobs you know don’t fit you simply because they offer you more money.

Take any or all of these lessons to heart. Let them guide your actions for the last half of 2021 and beyond.

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by Nathan Coumbe

When Simple Things Are Stupid Hard

My upper back is tired. And the most strenuous thing I’ve done today is carry a few clothes to the washing machine.

Just walking around my home, trying to expand my lungs…it’s enough to leave me winded, short of breath in my dining room chair.

The simple act of chewing feels like I’m lifting a barbell with my neck. I imagine it’s the same strain I felt as an infant learning to lift my head.

Recovering from a major illness makes every little thing you take for granted feel like a Herculean effort.

Starting over with anything feels the same way. Getting laid off. Beginning a new career field. Learning a new physical skill. Getting back some modicum of physical strength and breathing normalcy…

It makes you feel inept…weak…almost helpless. “This shouldn’t be this hard,” you think. But it is.

“Should” doesn’t have any say in reality. All you can do is keep pushing, a little bit each day.

Relearn how to roll over, to crawl, to stand up, to walk…and eventually start running again.

(I was released from the hospital yesterday in case you missed my post.)

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by Nathan Coumbe

What Successful People Do Differently

You’ve probably looked at someone who was in great shape and thought to yourself, “Man, I wish I could be like him.” 

Maybe this thought crossed your mind soon after: “If I really enjoyed hours at the gym and grilled chicken and broccoli every night for dinner, I’d be fit too.”

Here’s the thing – fit people don’t necessarily enjoy spending 3-4 hours a week at the gym or eating simple, similar meals over and over again. It’s not a matter of enjoyment. 

What they do is subordinate their cravings, emotions, and desires to a higher value system they establish for themselves. 

People who are successful at anything do the same thing. Albert E. Gray said it best when he wrote:

“The successful person has the habit of doing the things failures don’t like to do. They don’t like doing them either necessarily. But their disliking is subordinated to the strength of their purpose.”

–Albert E. Gray

“Whoever said this was going to be easy?”

One of the most important lessons I learned from Dr. John Berardi of Precision Nutrition is that when making change for your health and fitness goals, you are going to be tired; you are going to be hungry sometimes; you are going to be in a crabby mood and not want to do what is good for you. His response: “whoever said this was going to be easy?”

Successful people, whether they are successful in health or fitness, or successful in their families and careers, are just like you and me. They have the same cravings, the same desire to say “screw it all” or “I don’t want to do that” or “I’m scared I might fail/they might laugh at me/they might say no.” The only difference is they make the choice to act anyway. 

They are able to do this because they want something more than the resistance is telling them they want in this very moment. They begin with the end in mind and act proactively, rather than living in and for the moment, reacting to whatever whim, craving, or feeling comes their way during any given moment. 

This way of living–of choosing to do things that failures don’t want to do–can all be traced back to fundamental principles of effective living. They are embodied clearly and coherently in The 7 Habits of Highly Effective People by Stephen R. Covey. Successful people subordinate their fears and momentary desires to values, principles, and a desired end-goal. They “begin with the end in mind” as Dr. Covey writes in the chapter about Habit 2. 

They don’t WANT to do it either.

A successful sales person probably doesn’t want to make another cold call and face the very real possibility of rejection. But she does it anyway because the end she has in mind might be a full sales pipeline, a good income to support her family, or the growth of her business (perhaps all three and more). She’s just as scared as anyone else; she still feels the butterflies in her stomach when she dials the number; but she chooses to act rather than react to the feelings of the moment. 

You are a successful person already because you have the ability to do this with every task, project, and goal in your life. Realize that it’s all a matter of choice based on the end-result you desire. Envision the end you want to achieve, hold it in your mind in the moment of choice, and make decisions based on which outcomes get you closer to the end you want.

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by Nathan Coumbe

Why are you REALLY doing that?

Years ago, the Toyota Motor Company created a system called “The 5 Whys.” It is a problem-solving technique that helps drill down to the root cause of an issue–in their case, manufacturing problems.

It’s also an excellent personal technique to help you figure out why you are doing, or attempting to do, just about anything.

Why do you want to lost weight? This is now an almost universal goal. If your answer is to look good at the beach or to feel better, you’re probably going to start binging the first time you see a pack of Oreos at the supermarket.

Why? The motivation from those bland, generic reasons are extrinsic (outside of yourself and your reasons for being) and, well…bland and generic. They have no real meaning to you. So try the “5 Whys.”

Why do you want to lose weight?

“So I’ll be strong and fit.”

Why does that matter?

“When I am strong and fit, I’ll be able to accomplish more with my body.”

Okay, and?

“When I can do more, I won’t tire out and break down like I currently am on a regular basis.”

Okay, why does that matter?

“When I am more resilient, I’ll be able to serve others better and longer: I will be able to go up and down stairs without passing out, or help my friend declutter her garage without hurting myself.”

And why is that important?

“Because I feel like service to others is one of the main reasons I’m here…”

Wow! Just like that you now have a deep, intrinsic purpose for losing weight and getting strong. You don’t only want to look good at the beach: you want to serve others at a higher capacity because it’s one of your values.

Now, when you see those Oreos or feel like skipping your daily movement session, you’ll remember that you are striving to serve others.

Your motivation doesn’t have to be service to others, of course. This is highly personal to each of us.

Think of a goal you want to achieve in some area of your life: physical, financial, family, career, personal development, social, or spiritual. When you have a goal, start asking why it matters. Drill down until you either determine that the thing you want is hollow and meaningless or you find the real motivation to accomplish it.

Find the real reasons for what you want in life. You might surprise yourself.

*Note: I first learned about this while being coached by the folks over at Precision Nutrition. I want to thank them for giving me something I can now spread to others.

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by Nathan Coumbe

Are you as effective as you could be?

Here’s a story:

A man is walking through the woods alone when he comes upon a lumberjack hard at work. The lumberjack is sawing with all his might through a very large tree, and the man can tell this worker is exhausted.

“How long have you been at this one tree?” the man asks.

The lumberjack replies, “About 4 hours now, and I’m exhausted.”

The man watches for a few more moments and realizes the saw has become rather dull from overuse.

“Why don’t you stop to sharpen your saw?” the man suggests to the lumberjack. “You will probably finish in half the time it is taking you.”

“I can’t stop,” replies the lumberjack. “I’m too busy sawing.”

This story is where Dr. Stephen R. Covey got the name of his seventh habit “Sharpen the Saw®” in his monumental work, The 7 Habits of Highly Effective People.

In essence, most of us feel we are too busy to stop working long enough to revitalize ourselves in ways that would make us even more productive when we returned to work. We think the only solution to more results is more work. This, of course, leads to exhaustion, stagnation, and burn-out.

“The human organism needs an ample supply of good building material to repair the effects of daily wear and tear.”

–Indra Devi

What are you doing each day to supply that good building material you need? There are four dimensions to life–physical, mental, social/emotional, and spiritual–and each ones needs its own raw materials.

For the body: eat right and be active! This does not mean strict diets or multi-hour workouts 7 days a week. It means sensible eating and regular, quality movement throughout the day. I personally recommend Precision Nutrition for their quality (and free) resources, as well as their more expensive coaching options. Here is an article they released today on the benefits of small amounts of movement throughout the day rather than big workouts and nothing else each day.

For the mind: read. This is the simplest, smallest thing you can do each day to rejuvenate your mind and unleash your creativity. If you read only 10 minutes a day at an average speed, you will read approximately one book each month. 12 books a year will change who you are as a person. Start with this reading list here.

For the heart (social/emotional): read The 7 Habits of Highly Effective People. No other book will help you improve your relationships with others and develop the self-awareness needed to effectively conduct yourself in the world than this one.

For the soul: you don’t have to be religious or pick up a copy of religious text to rejuvenate your spirit, but you must invest in your soul somehow. Read inspirational literature or biographies by great thinkers and leaders who inspire you. Go for a walk outside (social distancing, of course) without music or podcasts or social media, and listen to the sounds around you. Let your mind wander when you do it.

Give yourself the right stuff today to keep your saw sharp.

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*Note: I do occasionally use affiliate links on this blog, which results in a small commission for me if you purchase something. However, I only recommend products in which I truly believe.