Men Made For More Podcast Episode 41: Why Your Stress Is Making You FatAug 25, 2020
We focus so much time and energy on the right exercise plan, the right nutrition, and doing everything we can to improve in those two key areas. And while those areas are extremely important - they might not be the only thing keeping you from losing weight or being as lean as you want to be. Believe it or not, high levels of stress, and poor strategies for managing that stress, can lead to increased fat gain and less muscle gain. If you find yourself focusing on the right things when it comes to diet and exercise, but still holding onto stubborn fat - today’s show is for you. We’ll be talking about the role stress plays in your health and how to manage it to not only feel better but get rid of some excess fat in the process.
If you’re looking for more recommendations as it relates to your nutrition, sleep, fitness, and stress management - download our free Inside Out Strong Living Roadmap for the recommendations we give to our clients.
Men Made For More Podcast Ep 41: Why Your Stress Is Making You Fat
[00:00:00] Dave: Welcome to the Men Made for More podcast, a show designed by men for men. Looking to get strong, feel confident and live a high performing life. As men. We face many challenges as we try and strive for better life. Want to live a meaningful and confident life, but don't know where to start. You've lost your physical and mental edge.
[00:00:18] That's keeping you from living out your full potential. You're tired of talking about doing big things and you're ready to start living it. But the men made for more podcast. Our goal is to teach you how to strengthen your body, your mind, and your purpose. On your way to reaching your full potential.
[00:00:34] It's time to start living as a man. You know, you can be to help lift up those that matter most in your life. In this podcast, we'll leave no stone unturned as to what it takes to get out of your comfort zone and step into living a strong, competent, and high-performing life. We'll focus on the topics that matter most for helping you develop into the man you were made to be, our goal is to not only build strong men physically, uh, to help coach and develop strong friends, sons, brothers, fathers, isn't [00:01:00] owners, and professionals in every area of your life.
[00:01:03] I'm your host, Dr. Dave Paczkowski, proud husband, business owner, physical therapist. And strength coach with a passion for helping other men strengthen their body, their mind, and their purpose, wherever you're at in your journey. Remember that you're made for more. I'm excited to have you with us today and let's dive into today's episode of the men made for more podcasts.
[00:01:24] Hey guys, welcome to today's show and we're talking about stress and my stress can actually lead to storing more fat. And this might be one of the missing links that is holding you back from getting as lean as you want and feeling as good as you want. We focus so much time and energy on the right exercise plan, the right nutrition, and doing everything we can to improve in those two key areas.
[00:01:48] And while those are extremely important, they might not be the only thing keeping you from losing weight or being as lean as you want to be. And believe it or not high levels of stress and poor strategies for managing that stress can lead to increased [00:02:00] fat gain and less muscle gain. If you find yourself focusing on the right things when it comes to diet and with exercise, but you're still holding onto a stubborn fat today's show is for you.
[00:02:10] We'll be talking about the role that stress plays in your health and how to manage. Not only feel better, but get rid of some of that excess fat in the process. So as we probably know, unless you're living under a rock, that stress is running wild in our society. And our pace seems to be faster than ever with no signs of slowing down.
[00:02:27] And this is something that doesn't seem to be going away and it's more stressful come our way. It's as important as ever to make sure that we're properly managing those stressors. Our body can't tell the difference between physical stressors, you know, the stressors. And when you work out, for example, working out is a stressor.
[00:02:45] When you work out, it's a stress on the body. As you recover, your body responds to that stress through positive adaptations. So it eventually becomes more resilient. It builds muscle. It, it uses fuel better. It learns to better, better [00:03:00] use those things that help us to grow physically. Now, if we work out every single day and never let our body recover, we're going to lose out on so many of those positive adaptations.
[00:03:10] And just like physical stressors, such as working out effect our body mental stressors impact our body in a similar way. So this is something that we don't always realize when we're stressed our body secretes, a hormone called cortisol. And for those that aren't familiar with cortisol, we're not going to go too deep into it, but overall cortisol is not all bad.
[00:03:30] It gets a bad rep. It's considered a stress hormone, but it does serve plenty of positive functions as well. It's what gets us up in the morning and it's, what's, it's highest in the morning. It's its job is to slowly build as you sleep and it helps get us moving, I guess, awake. So that's what keeps us alive.
[00:03:47] This plays a big role and it's closely related to what we call our fight or flight system. And. What that means is just, we have our one side of our nervous system. That's more fight or flight that picture. If we [00:04:00] came across a predator that we'd have to either fight or flee from it. And then there's also the rest and digest side of things, which is where we're actually.
[00:04:10] Lounging around. We're actually, um, resting, recovering, and using those nutrients that we may be consumed. So this hormone is not all bad, but it's definitely not meant to be on at times every single day. Like we see so often in today's world, it becomes heightened and it becomes elevated. And I'm speaking from personal experience here, which we'll get into in a little bit, but when cortisol levels remain too high, some of the following things can occur.
[00:04:35] It can lead to stored body fat, decreased ability to build muscle poor digestion, poor sleep, poor energy and mood. And I don't think I have to emphasize that the combo of all these things equals a less strong, less fit and less confident version of you. None of those things are things that we're striving for, but I know how hard it is manage the thousands of stressors that life throws your way.
[00:04:58] But the cost of neglecting this area of your [00:05:00] health is just too high. And that's why I wanted to record this show on it, because this is so important. And so overlooked as one of the four pillars of health that we have. And we talk a lot on exercise. We talk about nutrition, even are talking a lot more on sleep, but stress is one of those that just gets pushed aside because it's, it's so prevalent and it's something that we feel like we just have to live with.
[00:05:21] But for me, poor management of stress is something that I continue to be challenged by. And that's why hoping to at least bring some awareness around it because previously stress was never a big issue. For me. It never seemed to be a major, major role player and in any setting me back from my health goals, but it did gradually creep in over time.
[00:05:41] And looking back. I think there's probably a good reason when, um, my wife and I got married, we moved across the country without any jobs, without knowing anyone and started a business all within probably. Yeah, six months to a year. I think there's a few stressors we can look back on and say, well, maybe that wasn't the best way to go [00:06:00] about it from a stress management standpoint.
[00:06:02] Now I wouldn't change any of it for the world, but over time I did notice that I wasn't looking feeling or performing the way that I felt I should. And this was despite putting in a lot of time and energy into my fitness and nutrition. It just wasn't enough though. I was eating super clean. I was religious with my workouts, but I still wasn't seeing the results that I thought I should with that.
[00:06:22] And by being too stressed and mainly by poorly managing it, I'm not fully taken advantage of all the time. I'm spending being healthy in the gym and in the kitchen. And sleep and stress management have been the missing links for me personally, to start living a healthier and more well rounded, healthy lifestyle.
[00:06:40] And since focusing more on this, and it's been a recent shift where I've really pushed more for these things, I've noticed a few things I've noticed, improved digestion improved, sleep, improved energy throughout the day and performance in my workouts and less inflammation, less bloating, less inflammation, especially around my gut.
[00:06:57] And that's something that I contribute [00:07:00] to, uh, just addressing some of these other pillars of health that I always neglected. I was just focused on exercise and nutrition. So whether you're in a season of life where you're dealing with some crazy monster stress, or you're just looking to better deal with some of the usual day to day stressors, it's important to take control of your stress before it takes control of you.
[00:07:19] And let's talk about some practical strategies here today for how to better manage that stress. First off, you have to identify the stressors. Yes. I know what those things are that are creeping in the big stressors we can easily identify. But what about the small things that are slowly creeping up?
[00:07:35] The things that get under your skin? A little bit, the things that, uh, the incoming requests that come in to the things that are left and addressed, if we don't identify those. And work to address them. And those things are going to build up over time. And that's working behind the scenes in a negative way.
[00:07:49] That's doing the things that when we talk about the role that cortisol plays, all those things are slowly activating that, and this could be big things that come up, but most often it's a lot of small things that add [00:08:00] up to a bigger problem over time. If you are dealing with dealing with stress, it comes down to how well can you manage it?
[00:08:08] It's not about getting rid of the stressors, but how can you find ways that work for you when it comes to managing these stresses? Some examples would be meditation or prayer, journaling getting outside and getting moving positive, social interactions or community some alone time. So sometimes you need social interactions and community.
[00:08:27] Sometimes you just need some time alone, away from all the busy-ness. Be reading. It could be a drawing coloring, getting to something that you enjoy. If you're the creative type I'm like myself, it could be just making sure you're focusing on proper nutrition, exercise and sleep. So there's other three pillars that we talk about, make sure your, it really becomes important to make sure that you're attacking this from all angles.
[00:08:52] And if you're under a ton of stress and you, your nutrition becomes even more important, your exercise becomes even more important. Your [00:09:00] sleep is extremely important. So make sure that you're not neglecting those things when you have more stressors incoming. So another thing wanted to mention is that make sure you're avoiding negative responses to stressors.
[00:09:11] So find those positive management strategies, but avoid things like food or sugar intake, boy, things like alcohol, avoid things like jumping into your phone, social media, internet, Netflix getting lost in just a numbing, the situation or avoiding it. Make sure that you're aware of it and that you're trying some of these healthy strategies to address it, and it's not going to solve the problem, but that will soften the response a little bit that your body is working through as it encounters these dresses.
[00:09:42]So next piece here is make sure you have better boundaries learning to say no has been something that's been huge for myself and huge for a lot of people that I've talked to because when you have the inability to say no, when you say yes to too many things, when you overcommit, then. That usually leads to increased [00:10:00] stress and sometimes even resentment, when you say yes to something and you know, right away, you're like, I should not have said yes to that.
[00:10:06] And then you're thinking about it. You're fixating on it. You go do the actual thing and you're not even enjoying, and that's not a good place to make sure that you're protective of your schedule. And that doesn't mean you have to never do anything, but you do have to know when to say no. And with better boundaries.
[00:10:22] Also want to say, make sure you schedule in rest and free time, especially for the type a people out there that people that are go, go, go. Maybe you have to actually physically lock in rest time and free time. And that can go a long way in making sure that you're not burning yourself down or wearing yourself out.
[00:10:38] So last piece for dealing with these stressors is get outside. Yeah. Your own head. And that's what I love things. Like I mentioned earlier, things like journaling can give some great perspective. Other things though, like getting in community, serving, giving back, find someone else in need cop, a friend who's struggling and worry about helping more than giving fixated on [00:11:00] your own stressors.
[00:11:01] And this gives incredible perspective and allows you to work through some of these things. Lastly with that, just know you're not alone with, this is something that I continue to struggle with. I know many people continue to struggle with, especially for the high achieving guys out there that are looking to do more and do more.
[00:11:17] Now that you're not alone, there's lots of people going through this and it's not an issue that's isolated to you. And it's something that you can definitely work through and it's going to be a work in progress, just like it is for me. But I'm confident that you guys can get there. So to wrap things up here today, stressors might be outside of our control, but they're going to continue to come at you.
[00:11:37] So do you have the strategies in place to properly manage those stressors? And if not, you might be missing out on the potential to live your healthiest and fitness lifestyle. Believe it or not, stress might be that missing link. And if you're working hard in your diet and your exercise, don't let excess stress be the reason that you're hanging on to excess fat.
[00:11:55] And that can be something that's subtly creeping up. So something that becomes extremely [00:12:00] important, whatever your goals are. And don't pretend for life without stressors, but instead imagine a life where you're properly responding to those. And best of all, you're doing it in a way that your body is looking, feeling and performing the way that you always knew.
[00:12:13] It could imagine how good that would feel. And this is something that's possible when you can start to work on this key area, this key pillar that we talked so much about. And if you're looking for more specific recommendations, as it relates to nutrition, sleep fitness or stress management, download our free inside out strong living roadmap that we made.
[00:12:33] And you can do that through the link right here in the show notes, to get our specific recommendations for our clients across those four pillars of health. I appreciate you guys listening today and I will talk to you guys tomorrow.
[00:12:44]Thanks so much for listening to today's episode of the manmade for more podcasts, hope you found today's show valuable and you have some actionable strategies you can apply to your life today. This is your first time listening. Thanks for being here. The aim of [00:13:00] this podcast is to provide a ton of the best possible content to help you grow in your journey, to becoming the best version of yourself.
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[00:13:21] I can't thank you enough for investing in yourself in this show. Please make sure to share this with a friend or post on social media and tag news. Your favorite part from today's show. If you haven't already make sure to join the men made for more Facebook group to be a part of a community of likeminded men that are elevating their game and living for more by searching men made for more on Facebook.
[00:13:41] Keep challenging yourself growing and know that it's okay to get out of your comfort zone and know that you're made for more. Thanks for listening and see you guys soon.
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