A 1-minute, Monday-Friday email, to help busy professionals move more, eat better, and think clearer.
Mano Minute (3/10): Eating carbs without the guilt 🍞
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Mano Minute (3/10): Eating carbs without the guilt 🍞 Carbs have had a rough decade. Low carb diets. No carb diets. Keto. Everyone treating bread like it is poison. Here is my take. Carbs are not the problem. The type of carbs is the problem. There are carbs that leave you feeling guilty, foggy, and hungry an hour later. Ultra processed snacks, white bread, sugary drinks, fast food. These spike your blood sugar fast and crash it just as fast. Your body does not get much from them. And you are hungry again before you know it. Then there are carbs that leave you feeling satisfied, energized, and full. Oats, rice, sweet potatoes, fruit, legumes. These digest slower, fuel your workouts, and support your gut. Your body actually knows what to do with them. Same macronutrient. Completely different outcome. The goal is not to eliminate carbs. It is to upgrade them. Most of the guilt people feel around carbs is tied to the processed version. When you swap those for real food carbs, the guilt tends to disappear. Because your body responds differently and you can feel it. Eat the sweet potatoes. Eat the legumes. Eat the fruit. Just be thoughtful about where your carbs are coming from. TIP: This week, look at where most of your carbs come from. If the majority are coming from packaged or processed foods, swap one of them for a whole food source. Start there. |
Mano Minute
A 1-minute, Monday-Friday email, to help busy professionals move more, eat better, and think clearer.
Mano Minute (3/20): The 12 years no one talks about ⏳ The average lifespan in the United States is 76.1 years. The average healthspan is 63.7 years. That is a 12 year gap. Healthspan is the number of years you live in good health, free from chronic disease, disability, and significant decline. Lifespan is just how long you are alive. Most conversations about longevity focus on living longer. But the more important question is how you are living during those years. That 12 year difference...
Mano Minute (3/19): Your brain can only handle four habits at a time 🔄 We try to change too many things at once. New diet, new workout plan, better sleep schedule, daily journaling, less screen time. All at the same time. And by week three, most of it falls apart. Here is why. The human brain cannot sustainably stick to more than about five new habits at a time. And even five is pushing it. The more decisions you have to make each day about new behaviors, the faster your willpower runs out....
Mano Minute (3/18): What happens while you sleep 🧠 For a long time, I thought sleep was just one thing. You close your eyes, you rest, you wake up. Turns out, there is a lot more going on. Your brain cycles through distinct stages throughout the night. The two main categories are NREM and REM. NREM stands for Non Rapid Eye Movement sleep. This is where your body does its physical repair work. Tissue rebuilding, immune system strengthening, and growth hormone release all happen here. NREM...