Tag / health

by Nathan Coumbe

AI, politics, and your health

Several people have sent messages to me over the last year asking why I talk about politics or artificial intelligence if I’m “just trying to be a health coach…” The implication (or outright criticism) is, “You should focus on exercise and nutrition because that’s what health is, not AI or politics.”

As someone trained in the Deep Health model of coaching (thanks, Precision Nutrition!), I respectfully disagree.

Human health is multidimensional. It’s not weight loss, V02 max, bench press numbers, meal plans, or whatever “maxxing” fad happens to be circling the web right now (in fact, it’s almost never those things). It’s a holistic combination of numerous facets of your life that all influence each other.

Your health is a system, and like any system, a change in one part affects the whole.

The Deep Health model has six dimensions:

  1. Mental: How focused are you? How well can you learn? Are you so overwhelmed you can’t get anything done?
  2. Emotional: Are you in control of your emotions? Can you express them well?
  3. Existential: Do you have a sense of purpose or meaning in your life? Do you feel fulfilled most days?
  4. Environmental: Is your environment safe and secure? Is it clean and sanitary? Do you have what you need to survive and thrive?
  5. Relational: Do you have rich, rewarding relationships in your life you can rely on? Or are you lonely? Being abused?
  6. Physical: How well do you eat and move? How do you feel day-to-day? Are you chronically ill (as I am)?

Notice I saved physical for last—not because it’s less important, but because I want to emphasize how important the other aspects are. All these dimensions are interconnected, which means that they can all influence your physical health.

Which brings me back to why I talk about AI and politics.

If you worked for the federal government in the United States and were unceremoniously fired by DOGE in 2025, this affects your health. Lack of income, loss of meaning (a lot of which comes from our work), the uncertainty of how you’ll pay your bills or feed your kids—just like that, you’ve had your mental, emotional, existential, and environmental health negatively affected.

If you had your health benefits slashed by cuts to Medicaid or the Affordable Care Act, your physical, environmental, and emotional health have been negatively affected.

If you’re constantly being bombarded by the bullshit scare-marketing coming from the AI CEO tech bros telling you they’re going to kill off the human race, but they can’t do anything to stop it…

Or if your boss drank the AI Kool-Aid and is hounding you to ship more work, faster, with less care or craft, you’ll be incredibly stressed mentally, emotionally, and probably environmentally (because you’re constantly worrying about your job).

I could give you several dozen more examples, but you get my point.1 Each of these “non-health” issues affects your well-being, and they can all affect your physical health.

You might not be able to eat well, or get to a gym, or go for a walk, or do anything “healthy” after being mentally and emotionally (or God-forbid, physically) assaulted all day.

If you believe health is only about how much you lift in the gym or how much protein you get each day, then yeah, I’m out of line.

But that’s not what health is, and that’s not how I coach. You are a multi-dimensional, incredibly complex creature whose physical health is affected by so many things outside of nutrition and exercise. A good coach (which I like to believe I am) recognizes that and works with you to manage all aspects of your health, not just the physical.

So I’ll keep writing about AI and politics—and all sorts of other things too—as long as they keep affecting your health.

  1. And that doesn’t even include our Health Department cutting programs to keep us physically healthy, a decision that has led to viral outbreaks, explosive diarrhea, and death. There’s politics affecting your health again! ↩︎

by Nathan Coumbe

“People like us do healthy things like this”

According to Seth Godin, the definition of culture is, “People like us do things like this.”

Any sort of “culture” you want to be part of has things people like them do, so all you have to do to join that culture is do those things too.

Want to be a writer? What do writers do regularly that makes them successful? Copy those behaviors, and you’ll be a writer, too.

Have you always wanted to be a politically engaged, active, contributing citizen? What do those sorts of people do daily, and can you build a relationship with them?

I was thinking about this in the context of health this morning, and I thought it could be a really helpful way to develop healthier (and sustainable) practices in your life.

What do the healthy people you know do on a regular basis? Answering that question is a really good way to become people like us in this context (i.e., people who are healthy).

Some of those things are pretty basic:

  • They move often and a lot, in ways they enjoy
  • They eat more whole foods in moderate amounts
  • They sleep well
  • They have ways to manage their stress

The hard part, of course, is actually developing these practices. But one key to becoming a “person like this” is to get involved with those types of people. They will naturally rub off on you.

Culture and community might be a game-changer.

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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