Develop self-awareness to detect internal states that precede cravings, binges, or other problematic behaviors. Recognizing these “pre-behavioral states” is a powerful tool to intervene and improve outcomes.
Be cautious of readily available, cheap, highly refined foods high in sugar and fat, as they can negatively alter reward circuits and increase cravings. Our brains are not evolved to manage constant exposure to such palatable foods.
Incorporate regular exercise (including strength training and cardio) and meditation into your routine to manage stress, improve sleep, and enhance overall well-being. Consistency, even with app-guided meditation, is key.
Aim for 180-200 minutes of Zone 2 cardio (e.g., jogging, cycling, swimming) per week and approximately six hard sets of resistance training per muscle group per week. Perform these with proper form to maintain muscle, skeletal, and tendon health.
Ensure adequate hydration and electrolyte intake (sodium, magnesium, potassium) daily, as even slight dehydration diminishes cognitive and physical performance. Consider dissolving one packet of an electrolyte mix in 16-32 ounces of water first thing in the morning and during physical exercise.
Foster a kinder, more understanding societal view towards individuals with eating disorders and obesity, recognizing the brain’s vulnerability. Reducing stigma can help prevent embarrassment and feelings of giving up, which exacerbate these conditions.
Recognize that modern society presents stresses and exposures (like stimulants) that human brains may not be evolved to manage, potentially leading to conditions like OCD or anxiety. Be aware of personal vulnerabilities to environmental exposures and stressors.
Engage in meditation or Non-Sleep Deep Rest (NSDR) sessions, even for short durations like 10 minutes, to restore cognitive and physical energy. These practices involve lying still with an active mind.
Cultivate the skill of prioritizing and making time high-quality, even in busy schedules, by cutting to the chase and being efficient. This trait helps manage stress and maintain connections despite demanding work.
Even when time for dedicated exercise is limited, make a conscious effort to incorporate incidental movement, such as taking the stairs instead of elevators, to maintain physical activity. This can become a beneficial habit over time.
For compulsive behaviors, consider Exposure Response Prevention (a form of cognitive therapy) to habituate to stressors and reduce compulsions. This involves controlled exposure to the stressor to help the brain adapt and function normally.