Don’t Lose Your Damn Mind During The Holidays

Love ’em or hate ’em, the holidays are here in all their tinseled glory.

The season is associated with joy, peace and happiness, but for many people, it can be a severely stressful time, especially for someone trying their best to stay on track with their mental, physical, nutritional and overall health goals. Luckily for you, DNDY Coaching has helped guide many clients over the years through the chaos that this time of year can bring.

Here, we’ll explore tips you can use to navigate your way through the holidays with confidence. 

GET SLEEP

With holiday parties and late(r) nights, it’s easy to merge into unhealthy sleeping patterns. And oddly, somewhat expected. One of the most important coaching tips I can give you during the festive season is to make sure to prioritize sleep.

Sleep influences many physiological functions, including hormonal balance, immune function, neurological performance, growth and repair of muscles

How much sleep required for optimal performance greatly depends on the individual and their lifestyle choices. However, the average adult requires between six to eight hours of sleep every night.

Unhealthy sleep patterns can lead to a host of emotional and physiological disorders. Poor sleep can also compromise the immune system.

YOU’VE GOT THE POWER 

How many times have you absolutely dreaded a situation, creating a narrative of HOW TERRIBLE it was going to be only to find that after going through it, it wasn’t really that bad? Sound familiar?

Practice removing the invisible power that the holidays hold over you. Look at the FACTS and not the story you’ve created based on old experiences that, often, no longer exist. Or future experiences that also, do not exist. If it helps, write a list that differentiates between that Facts and the Story. You’ll be surprised by how much of your worry is simply made up.

Our source of dissatisfaction often lies in our impulses and our repeated dependency on our reflexive senses rather than logic.

RELAX

You must dedicate time for relaxation as it is essential to staying healthy.

There are literally hundreds of different ways you can choose to relax. So, let’s not spout the ridiculous theory that you just can’t relax. Sorry, I don’t buy it.

Whether it’s meditation, yoga, reading a book, taking a nap, a light workout, a bath, making love, taking a walk, playing a game, stretching, going to a cafe, writing, watching a movie, etc. make sure you take time to relax and energize, especially during the holiday season.

“The time to relax is when you don’t have time for it.” –Sydney Harris

FOOD (AND DRINK) WILL TEST YOU

In the modern world, at any hour of the day, food and drink are available. While it isn’t just a matter of self-control for those suffering with eating disorders or alcoholism, for the majority it does come down to, well, self-control.

Although the pleasure of food is experienced on the tongue, it’s crystal clear that the purpose of food is truly revealed when it assimilates with the body through digestion. On the other hand, the pleasure of alcohol is experienced on the tongue and throughout the body. The purpose? Mostly as a social lubricant and/or crutch.

It’s even more important during the holidays to realize that we should eat and drink to live rather than live to eat and drink.

TAKE THE STRESS OUT OF GIFT GIVING

Gift giving can become a downright financial burden around the holidays, it doesn’t have to break the bank.

Simply spending quality time with the people you love and care about can be the best gift you can give. Memories will last a lifetime while, no matter what the material gift may be, it will degrade and its shine will fade over time.

Plus, do you really think your friends and family want you to go broke buying them gifts? They don’t.

HELP OTHERS

Remember that many families go without gifts during the holiday season, and sometimes even without a hot meal or a warm place to sleep. The holiday season is one long commercial and it’s difficult to not fall for it. The true spirit of the holiday season comes from giving back, giving thanks and helping those in need.

Helping others provides a sense of duty and courage. It also has a way of simultaneously empowering and humbling us. And providing such an example for children will not only teach them of their connection to other people, it will give them the tools to be a good human in the large ecosystem that is our world.

KEEP MOVING

The holiday season can get crazy busy, it’s imperative that you continue (or start) staying active at this time of year.

Whether you enjoy walking, weight lifting, yoga or spin class, make sure to allocate time for these activities. You’ve worked hard to establish your healthy habits, so it’s important to try your best to keep going, even with a busy schedule.

Consider these activities just as important as an appointment with your doctor or a business meeting.

INDULGE IN MODERATION

One indulgent meal is not going to ruin your life.

If you’re going to indulge, indulge guilt free. Keeping the negative self-talk to a minimum is always a good idea, especially during this time of year. Besides, if you are following the other suggestions listed here, a couple indulgences over the holidays will be nothing to worry about.

Healthy living is best assessed over a period of weeks rather than days, and will not be completely screwed by the odd “cheat meal.”

BE REALISTIC

Many of us have an idealized version of what the holidays should be and look like. When they don’t live up to those expectations, heavy disappointment sets in. Try to be more realistic this year.

NOBODY has a perfect holiday or a perfect family, roll with the punches.

PLAN YOUR FUTURE

How are you going to improve next year? Start thinking about that now by planning ahead instead of when you, on January 1, 2020, make a resolution that will last a few months and then be repeated on January 1, 2021. Unfortunately, a mere 8% of resolutions are reached each year, on average. Why? Poor planning and much too lofty goals.

Not to toot our own horn (toot! toot!) but we offer mobile and one-on-one fitness, nutrition and lifestyle coaching. Also, in early 2020 we will be offering Behavioral and Mental Wellness Consulting and be launching a Youtube channel.

A goal without a plan is just a wish.

—

Wishing you a happy and peaceful season.

 

Christopher Hostetler, founder Do Not Die Young Coaching

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WTF DOES SELF-CARE REALLY MEAN?

Surprize, surprize! Self-care has been commercialized. Instagram gurus, magazines, and the beauty and wellness industries have bastardized the meaning of self-care; making it about becoming rather than preservation. The practice of self-care has become something we are allowed to indulge in and according to Instagram influencers and advertisements, self-care should feel like an indulgence. From expensive spa appointments and bath products to one-of-a-kind chocolates. We spend more time talking about high thread count sheets than we do about actually getting enough sleep.

Sorry, self-care is NOT an indulgence. Self-care is about discipline. It requires the right mindset, and an understanding of our top priorities. Self-care is, in reality, kind of boring. This is why self-care is a discipline. It takes self-discipline to do the right things that are actually good for us instead of what just feels good. To take full and complete responsibility for our own well-being is a level of discipline that many prefer not to subscribe to.

Some examples of self-care:

• Not staying up late to binge one more episode of something on Netflix because your alarm is going to go off at 5am to get your ass up for the gym
• Declining alcohol at that party or sporting event and realizing that alcohol, weed, etc. are not healthy self-care options; escaping reality does not equal self-care
• Choosing nutrition that aligns with your (or your coaches) goals when it feels like you deserve the indulgence
• Disconnecting from people and places that do you no good. Familiarity breeds attraction
• Not jumping on social media (often political discussions) to get your rocks off with self-righteous anger
• Realizing that it’s okay to let other people take care of themselves

 

Self-care is not something you do once in awhile when you need a release. It’s something you do every hour, every day, every week, every month. It’s about taking care of yourself in a way that isn’t about bath salts, wine, chocolate cake … rewards. It is about creating a life that you don’t need to escape from. It is about finding or restoring balance. It’s about making commitments to yourself. It’s about a regular practice.

Realize that capitalism has turned self-care into yet another thing to be bought and sold. As slick as the marketing can be, don’t buy into it. Proper self-care will improve your mood and reduce anxiety. Be aware of what you do, why you do it, how it feels, and what the outcomes are. Self-care is an activity that we do deliberately with planning in order to take care of our mental, emotional, and physical health. While it’s not always going to be fun, it will always be worth it.

 

BTW THIS IS NOT THE DO NOT DIE YOUNG WEBSITE – JUST A HOME FOR BLOGS. IF YOU’RE LOOKING FOR THE WEBSITE, CLICK HERE.

 

People Are so ZENnoying

BTW THIS IS NOT THE DO NOT DIE YOUNG WEBSITE – JUST A HOME FOR BLOGS. IF YOU’RE LOOKING FOR THE WEBSITE, CLICK HERE.

If you see another picture of another perfectly fit person striking a next to impossible yoga pose on a beach with the sun casting a perfect shadow on the sand that seems to make out the phrase “you can never BE this” you’re probably going to vomit. Maybe even break out the potato chips and ice cream just to show those f*ckers! Or maaaybe a gif of a quote that reads something like, oh, umm… “love life and life will love you back” is what really gets you fired up? Did it?
Or maybe a status update that reads something like “Best weekend EVAR, meditation and a juice cleanse really helps center me, you should try it!”

You’ve got to be kidding me. Get a room with yourself.

You’re not alone in that feeling of disgust. I mean, there’s got to be something hiding out behind the facade of serenity, right? Nobody is that happy or healthy. That new age bullshit is simply a trend that they are milking for all it’s worth – they’ve got to be!

I can relate. Before my venture into a healthier lifestyle, I thought it ridiculous that people chose a life with no “fun” involved. Smoothies, meditation, Yoga, Kombucha…oh, GTFO. None of it made sense to me. Why not enjoy your time on earth?! Live it up! Eat what you want! Drink what you want! Exercise IF you want! Life is short and It’s way too short to worry so damn much about things like gut flora, food allergies or being grateful. Late night burritos, all night inebriations and sleeping late was the extent of my spiritual experience. And the only positions I made that even got close to yoga would happen in a strangers bed.

But I (along with my rad clients) have realized some very important things:

• That the “do what you want lifestyle” is not sustainable
• That when we live a healthier life, we feel better and everyone around us feels better
• That we can better deal with pain issues by exercising and eating a healthy diet
• That diet and meditation has a direct and positive
  effect on mental health
• That we REALLY enjoy waking up without a hangover
• That our children are learning from our good examples
• That those who post pictures of yoga poses on a beach might just be … proud of themselves and that’s okay!
• That less sh*tty food and toxic alcohol and drugs = much greater clarity
• That we have much more energy and therefore get a helluva lot more done
• That the SAD (Standard American Diet) is a plague
• That we have greater confidence when we live a healthy and centered life
• That resentment is merely re-sending the negative back around like a psychological boomerang
• That I truly love seeing anyone attempting to better themselves. *Unless they are pushing useless supplements or fads to thicken their wallet – not cool. If that’s you, just stop
• That change is an inside game that is helped greatly with mentors

So, I now pick my battles wisely. Choosing to be frustrated by others and our perception of their lives is like drinking poison and expecting the other person to die.

Be well.

 

 

Christopher Hostetler, founder Do Not Die Young Coaching

I am the founder of Do Not Die Young Coaching. I have made self evolution through nutrition, lifestyle, and mental and physical wellness my life’s work.

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Struggle with Depression? I Get It.

BTW This is not the Do Not Die Young website – just a home for blogs. If you’re looking for the website, click here.

I’m not ashamed to admit that I suffer from depression and PTSD. In fact, no one should EVER view these unfortunate ailments as reasons to warrant any shame. We all have our problems in life and it’s the way we choose to deal with them that is most important. While I firmly believe that there are lifestyle choices that can greatly impact the severity of these afflictions on a daily basis, there is no remedy or cure for these maladies.

Note: Always seek professional help with these matters along with supplemental lifestyle changes.

Below are 5 ways that help me keep my head screwed on straight… and these tips could help you, too.

1. I don’t medicate with alcohol

Thinking that alcohol or drugs can help you “get over” the way you’re feeling is nothing short of a recipe for disaster. Alcohol and many drugs (yes, even marijuana) act as depressants and can greatly worsen depression and PTSD. People who suffer from depression and drink a lot have more frequent, severe episodes of depression, and are more likely to contemplate suicide.

Sobriety has been the best choice I have ever made in my life.

2. I don’t medicate with food

 

Like drowning our sorrows in alcohol, it’s also common to sooth our frayed feelings with unhealthy food and drink. There’s nothing wrong with enjoying a comforting cupcake or piece of pizza in moderation while we are feeling down. The problem begins when we start to use food as a “substance” to get us through and help regulate our moods. When we start relying on outside sources to soothe ourselves, we become dependent on those outside sources. Sugar can be detrimental for everyone, especially those who suffer from depression.

Also, knowing what foods that can actually help your mood is priceless. 

3. I don’t medicate with fear 

Stress and fear of the unknown can be just the trigger(s) someone needs to step into a deeper hole. Learning some coping mechanisms that can be used at the onset of these feelings is crucial in dampening their effect. Incorporating breathing techniques and meditation have been lifesavers for me. Exercise, reaching out to a friend to talk, not expecting perfection and the simple realization that life is often messy can help greatly. 

Our thoughts are not facts.

4. I don’t medicate with self

Always worrying about our social identity, accomplishments, failures, etc. will wreak havoc on our perception of ourselves. This can easily turn into a cycle where we don’t feel smart enough, successful enough, thin enough… and so on. Realizing that we control very little in our lives and that more often than not, the cards will fall where they want is an incredibly freeing way to live life.

Many find meditation or prayer to be fantastic tools to put these things into perspective. 

5. I don’t medicate by isolating and staying inside

When depressed nothing sounds better than staying inside and not answering the phone. There’s no better way to dwell on those thoughts in your head than to isolate yourself and be alone with your misery. By simply going outside and getting moving, you open yourself to different perspectives and to a broader horizon. Getting out in the weather, soaking up some vitamin D and seeing the world is a simple tool to soften the blow of what can be a crippling day. Physical activity has been consistently shown to improve psychological well-being.  

 

Need some suggestions or supplemental support along with your mental health professional,  let’s talk.

Be well.

Christopher Hostetler, founder Do Not Die Young Coaching

I am the founder of Do Not Die Young Coaching. I have made self evolution through nutrition, lifestyle, and mental and physical wellness my life’s work.

Don’t forget to connect! Support   Like   Follow   Look

Journey of a Bullet

It’s late and I should be sleeping. A busy day is planned for tomorrow that includes the gym, taking my daughter on a playdate, working with a client, etc. All great things, indeed. But I’m wide awake. Wide awake and thinking about the shootings. Wide awake and thinking about the destructive path those bullets are still taking; ricocheting, ripping through the survivors, families, friends and communities of El Paso and Dayton. Tearing through all of us.

I’ll be getting tired soon as I took my medication not too long ago, though. The meds I take to help out with my PTSD and depression. The PTSD and depression caused by, put simply, a bullet. Just one bullet from a .22; a tiny piece of steel that would’ve killed me had my dad not been home from work that day. A bullet any bigger coming from any other direction would’ve absolutely muted my small, five-year-old body. Events such as the ones that transpired in the last few days are known triggers for me, they used to bring up night terrors, rage, sadness, irritability, anxiety, fixation and melancholy. But I’ve put in some deep work with that and continue to.

If anyone knows how hard it is to make sense of these tragedies, put them into perspective, and turn these emotional times into action, it might be me.

So, what can we do to turn these reactions into actions? To take a step back from our emotions, examine the representations of the reality they create, analyze their accuracy, and formulate a reasoned response?

There are things that work for me and might work for you, too:

1. Focus on family and friends. Appreciate with deep gratitude the little things that we take for granted most of the time. Example: that first hug I get from my daughter to start off the day.
2. Realize that there is no blueprint for how to feel. Emotions, especially around traumatic events are complex. There is no right or wrong way to feel. Take stock in your emotions, work through them, talk about them.
3. Cast aside your own unfounded fears and judgements of others. Be kind, build community, seek out those persons and marginalized groups that need support. Learn about others. Make new friends.
4. Focus on self care. In tough times, it can feel downright selfish to do something that is good for ourselves. That’s bullshit. A strong, resilient mind and body is not only key to optimal mental and physical health, but by taking care of ourselves, we are, in fact, putting on our oxygen masks first so we are able to support others.
5. Turn off the news. Stay informed but don’t overexpose yourself to more, unnecessary stress.
6. Continue practices that give you some emotional relief. For some it might be exercise or meditation, for others, it might be dinner with friends.
7. Realize that bad things happen. Even to children.
8. Do something. By donating to the families affected by gun violence. By voting for those who align with your values. By being prepared. By standing up to hatred and bigotry. By listening. By fighting for change.
9. Don’t retreat/regress to destructive behavioral patterns to cope. This can include isolating, detaching, using alcohol and drugs to numb your feelings, acting out, etc.
10. Ask for help.

 

If you need to talk, I’ll listen.

Be well.

 

 

Journey of a Bullet

It’s late and I should be sleeping. A busy day is planned for tomorrow that includes the gym, taking my daughter on a playdate, working with a client, etc. All great things, indeed. But I’m wide awake. Wide awake and thinking about the shootings. Wide awake and thinking about the destructive path those bullets are still taking; ricocheting, ripping through the survivors, families, friends and communities of El Paso and Dayton. Tearing through all of us.

I’ll be getting tired soon as I took my medication not too long ago, though. The meds I take to help out with my PTSD and depression. The PTSD and depression caused by, put simply, a bullet. Just one bullet from a .22; a tiny piece of steel that would’ve killed me had my dad not been home from work that day. A bullet any bigger coming from any other direction would’ve absolutely muted my small, five-year-old body. Events such as the ones that transpired in the last few days are known triggers for me, they used to bring up night terrors, rage, sadness, irritability, anxiety, fixation and melancholy. But I’ve put in some deep work with that and continue to.

If anyone knows how hard it is to make sense of these tragedies, put them into perspective, and turn these emotional times into action, it might be me.

So, what can we do to turn these reactions into actions? To take a step back from our emotions, examine the representations of the reality they create, analyze their accuracy, and formulate a reasoned response?

There are things that work for me and might work for you, too:

1. Focus on family and friends. Appreciate with deep gratitude the little things that we take for granted most of the time. Example: that first hug I get from my daughter to start off the day.
2. Realize that there is no blueprint for how to feel. Emotions, especially around traumatic events are complex. There is no right or wrong way to feel. Take stock in your emotions, work through them, talk about them.
3. Cast aside your own unfounded fears and judgements of others. Be kind, build community, seek out those persons and marginalized groups that need support. Learn about others. Make new friends.
4. Focus on self care. In tough times, it can feel downright selfish to do something that is good for ourselves. That’s bullshit. A strong, resilient mind and body is not only key to optimal mental and physical health, but by taking care of ourselves, we are, in fact, putting on our oxygen masks first so we are able to support others.
5. Turn off the news. Stay informed but don’t overexpose yourself to more, unnecessary stress.
6. Continue practices that give you some emotional relief. For some it might be exercise or meditation, for others, it might be dinner with friends.
7. Realize that bad things happen. Even to children.
8. Do something. By donating to the families affected by gun violence. By voting for those who align with your values. By being prepared. By standing up to hatred and bigotry. By listening. By fighting for change.
9. Don’t retreat/regress to destructive behavioral patterns to cope. This can include isolating, detaching, using alcohol and drugs to numb your feelings, acting out, etc.
10. Ask for help.

 

If you need to talk, I’ll listen.

Be well.

 

 

Are You Killing Yourself for Your Art?

You might know that I’m also a musician. I’ve been at it for 20 years now (damn). I’ve put out some records and played some pretty amazing shows over those years… all under the influence of alcohol and drugs. It truly does come with the territory and I marked my territory like a drunken, territorial ram. Always singing my misery – if not into a microphone, then into a bottle.

Photo by Dave Meister

It seems that I’ve always needed some extra courage to get in front of a crowd. Hell, I’ve needed extra courage to simply get in front of my microphone at rehearsal or to take even the smallest steps outside of my comfort zone. That courage always came in the form of liquid or smoke, which I truly believed that all great artists needed. If they didn’t, I would dismiss them as lame. Even sober members of my bands just “didn’t get it” and, in my opinion, would never really “get it” because of their lack of a useful buzz to “open their mind” or get the creative juices flowing.

In reality, if you can’t “get” or perform your chosen art without a crutch; alcohol, drugs, unhealthy food, ego, etc. you need to question why you found the passion in the beginning. Think back to when you felt those butterflies in your stomach for the very first time over a certain song, painting or sculpture. Think back to when you thought that you found your calling. Think back to when you felt magic for the first time. Did your daydreams about the future involve killing yourself in order to become the dream?

Let it be known that the alcohol and drugs were helpful in getting me to actually try my hand at music. If not for them, I would’ve never attempted to be a lead singer in a band. I thank them for that. But the pain and misery that my using caused myself and others over the years makes me question how much time I wasted. How much hateful, ego-filled lyrics I wrote on paper with the wrong intention. How much beautiful music, life and time I wasted by, well, being wasted.

Change was always boiling beneath the surface for me. I always attempted to “balance” the bad with what I thought was a decent diet and some form of exercise. On one side of the scale was an elephant, the other side, a feather. Note that if you are trying to balance out your life to keep room for drugs, alcohol or unhealthy food, there’s a good chance that you have a problem. I remember very vividly walking around a health food store while being hungover, choking on my own dried and swollen tongue and daydreaming about being a fit, health-conscious guy, who felt and looked good. A guy who would grab a smoothie and spend the night staying in and watching a movie instead of grabbing bottles off a bar and watching myself fade into eventual demoralization. A guy who didn’t have to drink again.

My answer to loneliness was solitude. My answer to hangovers was more alcohol. My answer to life was to disengage.

It’s hard to imagine those days now.
It’s hard to fathom ever going back to them.

I’m becoming the person that I dreamt of being. Seriously, it’s actually happening. Sometimes I wonder if it’s all a dream, is it? I wake each day and think of what I now have and count my blessings. I work hard and dedicate my life to helping others. I’ve found some serenity and peace of mind. It’s gorgeous. It’s brilliant. It’s obtainable for everyone.

Do you have that feeling, a need for peace of mind and change that’s boiling beneath the surface? Know that you’re not alone. I’ve been there, and trust me, the here and now is light years better than there. Is life perfect? No. There’s no such thing as perfection. The journey to change may take years… or never happen at all. Just seek it out, you can find your way. I just want to promise you that it’s possible. If the road you’re traveling makes you miserable, take a detour and get some help; change your diet, start exercising, try meditation, wake up earlier, practice gratitude, think about those who depend on you. Think back to when you felt the magic.

Fight for yourself. Fight for your art. Fight for your passion.

Be well.

 

 

Christopher Hostetler is the founder of Do Not Die Young – Integrative Health & Nutrition Coaching. He’s a proud father, gunshot survivor, musician, writer and Muay Thai enthusiast residing in Los Angeles. He has made self evolution through nutrition, lifestyle, and mental and physical wellness his life’s work.

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Are You Who You Want To Be?

I know a thing or two about self-improvement. Hell, I would even call myself an expert on the matter. As it says below in my bio: He has made self evolution through nutrition, lifestyle, and mental and physical wellness his life’s work”. Trust me, I don’t just throw that word out there lightly as I know very well that there are thousands of “experts” out there on the internet. I wholeheartedly walk it, talk it, breathe it, coach it, live it and LOVE it.

Truth be told, as much as I have turned everything around, there are always reminders. I was recently tagged in a “memories” photo on Facebook. It was from a NYE party at my sisters taken 6 years ago. I sincerely had to ask myself who that bloated, angry, disheveled, unhappy, drunk-as-a-skunk guy was! That guy was me. That guy was the father of my 3-year-old daughter. That guy was my parents’ son. That guy could very well be a challenging client of mine today.

It’s always a bit shocking to revisit my “old self” in all his rotting glory. Can you relate? I talk about him as if he’s a different person. I talk about him that way because he is a different person. Don’t get me wrong, I’m well aware of where I used to be because remembering is my pilot light; always ready to fire up some inspiration. Always ready to ignite greater change. It also reminds me of how awful that time in my life really was. It reminds me of how I never, ever want to live that way again. I saved that picture on my phone for quick reference.

I lived in my “bottom” for many years and it’s a miracle that I climbed out of that fathomless hole. If you read “bottom” and can only relate it to drugs and alcohol, slow down. My “bottom” while involving booze and other unsavory party favors also had everything to do with unhealthy eating, physical inactivity, a devastatingly sh*tty attitude, lack of gratitude, judgement, heroic selfishness, lack of hope, lack of respect for myself and others, low self-esteem, confusion about what it even meant to be healthy,  lack of honesty, lack of hope. It’s all connected. The fact that I stopped the booze, etc. was the hardest thing that I’ve ever dealt (dealing) with in my life. Keep in mind that that’s coming from a guy who got shot in the spine at the age of five and was left handicapped. The thing is, I didn’t stop EVERYTHING to stay average. I want to live the optimal experience, doesn’t everyone? Don’t you?

He still resurfaces from time to time in my attitude and outlook, just ask my better, beautiful half. But I’m now stronger than he ever thought he could be. He is now an incorporeal part of me which survives only with my permission. By getting over the fear and conquering tasks that he never thought possible, I fill those dark, empty spots with vibrant and unapologetic hope for a better tomorrow. Focusing on self-care has allowed for a new clarity that I had only read about in science fiction novels. Before, I was part of the machine; a small mechanism (probably a loose rotary screw) that was not cared for, mangled by the air and fuel that kept everything running. Now? Now, I am the machine.

Here’s the deal: when it’s time to change your life, you will know. The key is to ACT on it. We are all blessed to live in a time where everything we need to know about becoming the best version of ourselves is literally a click away. The thing is, only a very small percentage of us will actually take the time, spend the money, put in the work and be what we’ve always dreamed of. We are too scared to admit that anything is possible. We will keep thinking that “those people” are just blessed with good genetics or come from money or have more time in the day or had an easier life or… or… or. We might even trick ourselves into thinking that we are happy where we are. That it’s just the way things are and life’s just fine. We will once again make resolutions to be better and not carry through with plans. We will try for a quick fix instead of something sustainable. We will risk disease and early death all because we never strived for better. We will just remain the he or she that we don’t want to be. Try. 

 

 

Christopher Hostetler is the founder of Do Not Die Young – Integrative Health & Nutrition Coaching. He’s a proud father, gunshot survivor, musician, writer and Muay Thai enthusiast residing in Los Angeles. He has made self evolution through nutrition, lifestyle, and mental and physical wellness his life’s work.

Like what you’ve read? Sign up for the newsletter for more evidence-based tips on lifestyle, nutrition, health, fitness and wellness.

Connect: Support/Website – Donotdieyoung.com Like – Facebook Follow – Twitter Pin – Pinterest Look – Instagram

 

Judas Feast: Tips to Prevent a Not-So-Happy Thanksgiving (and a Poll)

I sat down to write about making the “right” choices on Thanksgiving day. Maybe I’d mention that the average American may consume more than 4,500 calories on the holiday? Or maybe I’d talk about how important it is to get some exercise before (and after) gorging on all that crazy-rich food to put at least a little of it to work for you? Or how eating a low/no carb breakfast before filling your gullet with turkey, pumpkin pie, stuffing, rolls, stuffing, apple pie, cranberry sauce, pecan pie, more stuffing, etc. is a great idea. I could always talk about eating intuitively; eating to nourish your body and not getting caught in a binge? But I’m not going to. Not this time. There are hundreds of articles (trust me, I just read half of them) out there that offer similar advice that you can Google in seconds.

This is for those who might overindulge. This is the other side of that mountain of mashed potatoes and gravy with extra butter. This is to help you out during and after the meal when you’re miserable, regretful and hating yourself for eating so much. I’m not advocating that everyone loses their damn mind Thursday, quite the contrary. But guess what? Many of us will. It happens. This is for you.

The practical, proven advice below is the same I give my clients who are dealing with digestive stress. While these tips will also help those who suffer from digestive issues that are acute and ongoing, I created the easy-to-follow list below as a way to help prevent or minimize the most common (gas & bloating, heartburn, constipation, diarrhea) sufferings that often parallel Turkey Day.

Keep those antacids on the shelf.

 

GAS & BLOATING

What it feels like:

Uncomfortable fullness after eating a meal

Abdominal pain and/or distention

Excessive farting

Heartburn

Actions to take:

Chew your food well (15 + per bite)

Colon massage (following the line of your colon)

Foods to eat:

More fiber

Less (or no) dairy

Ginger, anise, fennel

Avoid sugar alcohols like sorbitol and xylitol

Supplements:

Digestive enzymes

Probiotic

Activated charcoal

 

HEARTBURN

Causes:

Overeating

Eating too fast (see chewing above)

Too much caffeine

Too much sugar or refined carbohydrates

Low stomach acid

Actions to take:

Don’t over consume liquids with your meal

Eat slowly (yes, chewing again)

Foods to eat:

Increase vegetables

Avoid overindulging caffeine and sugar

Avoid ice-cold drinks

Supplements:

Probiotic

Apple cider vinegar (1 tbsp in water)

Fennel tea

 

CONSTIPATION

Actions to take:

Get some exercise

Gentle yogic twists

Child’s pose

Foods to eat:

More fiber

Ample water for hydration

No dairy

Probiotic foods like sauerkraut or kimchi

Flax and chia seeds

Garlic

Papaya

No processed foods

Supplements:

Probiotic

Digestive enzymes

Psyllium

Vitamin C

Marshmallow root

 

DIARRHEA

Causes:

Food allergies or sensitivities

Lactose or sugar intolerance

Impaired digestion

Stress

Lack of good bacteria in the gut

Actions to take:

Drink a lot of fluids and stay  hydrated; green juices, tea

No sugar, fat, dairy, excess meat

Place something warm on the abdomen while reclining

Foods to eat:

Simple green juices

Mild fruit smoothies

Broths

Black currant or blueberry juice

Slippery elm tea

BRAT diet: bananas, rice, apples, toast

Supplements:

Probiotic

L-glutamine

Zinc

Aloe vera juice (2-4 oz)

Ground flax

 

Be grateful everyday

 

Christopher Hostetler is the founder of Do Not Die Young – Integrative Health & Nutrition Coaching. He’s a proud father, gunshot survivor, musician, writer and Muay Thai enthusiast residing in Los Angeles. He has made self evolution through nutrition, lifestyle, and mental and physical wellness his life’s work.

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The Ant Who Wants to Be a Lion

As a kid, I was always picked last for the team in gym class, backyard football, basketball, etc. Hell, I was even picked last when we were playing football IN MY OWN YARD. That stung deeply. Burning reminders that I was the chubby, disabled kid that I loathed seeing in the mirror each morning. After a while I just promoted myself the captain and quarterback of a team when we were playing ice football at my house. Those were just the rules. What’s ice football you ask? Undeniably stupid and dangerous (but so damn fun). In the winter months, I would spray down a portion of my yard or use buckets of water if needed to then allow it to freeze into our “field” of ice. We would then play full-contact football, usually without pads. As you can imagine, there were a lot of bumps, bruises, and blood. I thrived in these games because I was a decent passer. Plus, I didn’t mind the bone rattling tackles or the pain as much as the other kids; a benefit of having to deal with a lot of pain as a child. Don’t tell my parents.

Feelings of not being good enough, strong enough, fast enough or even smart enough carried on through the years. They live on to this day. Those “less than” feelings held me back from hundreds of things I dreamt of trying as a kid. However, I still wanted to be the quarterback, starting pitcher, point guard, President of The United States. There’s never been a middle; the ant who wants to be a lion. This lack of acceptance mixed with a dollop of self confidence that the universe has gifted me continues to offer up some staggeringly confusing inner dialogue. It’s probably the reason I became a lead singer and wouldn’t have had it any other way. It’s probably the reason I want to try to get in the ring fighting Muay Thai or boxing at 41 with one “good” arm and one “good” leg, just once. It’s probably the reason I want Do Not Die Young to help millions instead of hundreds. I continue to learn about all of this. I’m on a journey to that elusive center.

What I’ve learned is that I can, in fact, reach many of these goals. I’ve learned that I need to invite and ask for help. I’ve learned that needing guidance is not a weakness in any way. In fact, asking for help shows vulnerability and by opening up the gates to my truth, my story, a miraculous thing happens: I own my story. If you sit in the dark just a little past that fear, your eyes will refocus and you will see that there are no monsters in the room. The monsters are in my head, your head. The monsters are not good enough, strong enough, fast enough or smart enough to take us down.

Focus.

Modify your plan.

Breathe.

Fight.

Be well.

 

Christopher Hostetler is the founder of Do Not Die Young – Integrative Health & Nutrition Coaching. He’s a proud father, gunshot survivor, musician, writer and Muay Thai enthusiast residing in Los Angeles. He has made self evolution through nutrition, lifestyle, and mental and physical wellness his life’s work.

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How to Defy the Odds and Reach Your Health Goals This Year

It’s approaching that time of year when those resolutions and goals to exercise, eat better, get more sleep, drink less alcohol, drink more water, quit smoking, meditate more, stress less, (fill in the blank) begins to fall by the wayside. With that being said, please don’t beat yourself up over it. Each and every year these types of failures reach epidemic proportions only to be forgotten and tried again the following January.

10.. 9.. 8.. 7.. 6.. 5.. 4.. 3.. 2.. 1… HAPPY NEXT YEAR!

Why do we fail?

• Your goals are not realistic

If you went from eating whatever you wanted that included foods that were high in calories and low in nutrients to “eating clean” where you stripped all those comfort foods out of the equation, you’re bound to struggle just dealing with the intense cravings alone. People often underestimate the power of cravings. Plus, for some, those cravings are actually addictions that must be worked through.

If you went from hitting the gym or taking a walk once or twice a month to flipping a switch and going 5x a week, those high aspirations (just like drastically changing your diet overnight) more often than not lead to failure, which in turn introduces a hefty helping of guilt. Fail to succeed at something too many times and you will begin to distrust yourself and not want to try it ever again.

“I didn’t fail the test, I just found 100 ways to do it wrong.”
― Benjamin Franklin

 

• Your goals are not specific

I always start by asking my clients what their goals are. A few common answers include “I want to feel good” or “I want to start eating clean” or “I want to get into really good shape.” Sounds fine, right? To me those answers are equivalent to a band telling their audio engineer that they want a “wall of sound” or the kick drum to sound “like a pillow getting hit with a sledge hammer.” My musician and engineer friends out there will know exactly what I’m talking about here.

Confusion often sets in when I ask what each of those goals actually mean. This is the beginning (and should be your beginning). This is when I play detective and find out, for example, that “feeling good” to them might mean waking up with more energy or not crashing everyday at 2pm or not waking up hungover every Saturday. When I might find out that “eating clean” to them (BTW, it’s different for everyone) means not eating so much sugar, trying to find out what veggies they will actually like, or if they should go on a Vegan, Paleo or the (insert dietary theory here) diet. When I might find out that “getting into really good shape” means that they want to lose 30 pounds or figure out how to get ripped abs like movie stars or look great in a bikini.

Health goals must be specific and measurable or they will fail.

 

 

• Your goals lack a system to succeed

 

When you’re trying to get better at something – your diet, regular exercise, playing the piano, skydiving, etc. it is crucial that you have a well-designed system to guide you in the right direction. While I know nothing about skydiving (and never want to – no way), I do know quite a bit about advising others on nutrition, fitness and lifestyle. Remember when you learned to ride a bike without training wheels with no adult supervision? Remember how you just hopped on that bike with carefree abandon and rode full speed down the biggest hill in your neighborhood while popping a wheelie the whole way? Of course not, because you had adult supervision – someone who knew exactly how to ride a bike – someone who taught you how to find your balance, steer and brake – someone who wanted to teach you how to ride correctly – someone who made sure you didn’t pull out in front of a car – someone who picked you up and dusted you off if when you fell down.

When focusing on the glorious outcome, it’s easy to get lost looking ahead, daydreaming about victory, forgetting that all accomplishments are rewarded for the systematic approach which was taken to get there. In fact, in many situations, the damaging effects of goal setting outweigh its benefits.

 

 

Focus on the process (the system you have chosen) on a daily basis and try your best to not get caught up in the need for instant gratification – this is how a new lifestyle is created, a sustainable and enjoyable one – self improvement should NOT equal deprivation. When creating this new lifestyle, it is incredibly vital that you search out a pro who has your best interests in mind. Someone able to create a system/program that is designed specifically for your unique life and circumstances.

How to defy the odds; tips for long-term, surefire success with weightfat-loss and exercise

• Smart weightfat-loss

Since fat-loss and sustainable exercise are the two most common goals, I will cover these in this blog.

Remember that the occasional treat is not a bad thing. In fact, having that cookie or slice of pizza from time to time can actually HELP you in the long run. Categorizing foods as “good” and “bad” can create an unhealthy relationship with food. The same goes for cheat meals as a cheat meal is stating that you’re cheating on a diet, being naughty. Plus, you’re not on a diet are you? Good – because they don’t work! Also, restricting certain types of foods puts you at serious risk of nutrient deficiencies that can leave you worse off than when you began.

A great starting point is to focus on the 80/20 rule. Example: if you eat 3 meals a day; breakfast, lunch and dinner – that equals 21 meals per week. Enjoying a comfort food 4 of those meals (20%) per week will help keep you satisfied and those feelings of deprivation and intense cravings should be rare, if at all. If you’re sneaking around dipping candy bars into peanut butter and eating it like you’ve just returned from being stranded on an island, there’s a good chance that you are on a diet and not creating a lifestyle. Try 80/20.

Whether you are striving to lose body fat OR have your mind set on a specific aesthetic, as stated above, it is an absolute must that you stop looking at food as good vs. bad and realize that your caloric intake plays the biggest role – burn more calories than you consume (calorie deficit) and you will lose weight. But… but… that internet health guru said that I don’t ever need to worry about calories… that calories don’t matter… that I can eat as much as I want as long as it’s “real” food. Sorry, this is just not true. While I don’t preach counting calories (I have other methods) they most definitely, without question, matter. But your Paleo friend eats what seems to be a TON of food and says you don’t have to? That’s because high fat foods and protein are very satiating. Your Plant Based or Vegan friend is thin and doesn’t worry about calories? Maybe they’re under calorie every day. Your friend at work eats whatever they want and they never gain weight? They could have more lean muscle tissue or it could be their non-exercise activity thermogenesis (NEAT). With that being said, don’t take that as advice to eat whatever you want as long as you’re under a certain amount of calories per day. This is where many in the IIFIYM world get it dead wrong. You could hit your goals by only eating Pop Tarts, protein shakes and taking supplements – why would you want to? This is an absolutely terrible idea for long term health AND body composition. Consult with a knowledgeable professional and use, you know, common sense. Keep your overall health and longevity at the center of your aspirations – I suggest applying this principle to every aspect of your life. Know that calorie counting is NOT for everyone AND that calories can differ greatly depending on how far food travels to get to the grocery store, how it was cooked, your digestion, individual metabolism, etc. With that being said, calories are still the best we’ve got when it comes to measuring energy balance. By the way, if you do have your mind set on a certain body composition or sport/fitness performance – the optimal makeup of your macros (protein, carbs and fats) is paramount.

• Smart exercise

I train Muay Thai and strength train 4-6 days each week. Before that, my exercise routine included a lot of walking (especially after my hip resurfacing surgery 5 years ago) and the occasional gym visit – usually for a month or so and then I’d quit going. Again. The potent mixture of low self confidence and limiting disabilities were potent reasons for me to stay away from a world that I viewed as out of my realm. I now hold my head high and walk (limp) with confidence when I train. Reason being, I found something that I truly enjoy. Even though I am held back by physical limitations and even though it takes me much longer than everyone else to figure out techniques, it’s okay. I am forced to learn in my own way – to modify movements in a way that works for me. The point? Find something you love and keep at it no matter what. Consistency is key.

Don’t like regular gyms? Don’t go to a regular gym. Don’t like exercising indoors? Find enjoyable exercises that can be done outdoors. Never exercised a day in your life and don’t know where to start? Research and have fun. Try out different exercises, gyms, etc. You will find that most gyms offer free (or cheap) classes. Take a month or two and visit different places until something clicks inside you – it will, I promise.

Here‘s a great article on restarting (or beginning) your exercise habit.

If fitness already plays a part in your lifestyle and you can’t lose fat OR reach an aesthetic goal, it is time to change up your routine; nutrition, exercise or both. As stated above, to reach a certain aesthetic goal, it’s imperative that you find out what you need to be eating in accordance with your fitness routine – this is where “eating clean” won’t cut it. You need to know what your unique body needs in the way of macronutrients, sleep, rest, etc. to destroy and conquer your aesthetic goals; finally seeing those abs to losing 50 pounds. Always aim to step up your performance in whatever you take part in; from martial arts to body building to yoga to meditation.

“Take care of your body. It’s the only place you have to live.”  ~Jim Rohn

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Christopher Hostetler is the founder of Do Not Die Young – Integrative Health & Nutrition Coaching. He’s a proud father, gunshot survivor, musician, writer and Muay Thai enthusiast residing in Los Angeles. He has made self evolution through nutrition, lifestyle, and mental and physical wellness his life’s work.

Connect: Support/Website – Donotdieyoung.com Like – Facebook Follow – Twitter Pin – Pinterest Look – Instagram