Category: Personal Development

It was like I was jumping into my car to go somewhere without the keys…

The number one block preventing me from transformation was my BRAIN.

Like 90% of all transformation comes from awareness & resilience. I didn’t know that when I started.

When you are at your lowest point, that is your greatest door to change. A big friggin door that smacks you in the face!

I remember the morning after I wrecked my truck. I fell asleep at the wheel. Tired, going through a divorce at the time, living with my parents, had been drinking that day.

My mom looked at me as I walked into the kitchen & I told her what had happened.
I said, “Mom I have a problem.” 

She replied, “Yeah I saw your problem sittin in the driveway. Congratulations, you’ve hit rock bottom. There’s only one way left to go & that’s UP from here!”

Trying to navigate my way through life, more specifically my weight loss & health journey, I thought my success & happiness would come when I found the perfect diet. I thought if I could just find an easy way to restrict food, lose fat fast, & shrink to the smallest version of myself my problems would be solved.

It wasn’t all my food, most of my problems stemmed from my thoughts & the story I kept telling myself.

Your brain is the control center for all activities in your body, mind, & reality you live. It regulates your breathing, heartbeat, emotions, thoughts, words, conversations you hold internally & externally, & many more vital processes.

Yet, most of us think success comes from singular things like diets, workouts, having just the right job or relationship, when we’re harming our brains every single day. And most of the time, we’re not even aware of it.

I started noticing positive changes & ease of life when I set new intentions & habits like spending more time outside, listening to my gut, doing things that brought me joy like coloring & walking, light therapy, gratitude, morning movement, less time on my phone, using blue blocking glasses, not drinking tap water, moving more throughout the day, removing toxic people/things/habits/social media & cultivating an up leveling environment. All products, codes, & links are in the link in my Instagram bio.

I wanna share these with you so you can learn them quicker than I did.

The 4 habits crippling your brain & blocking success!

1. SLEEP

Y’all this a biggie! Most of us don’t get enough & realize the impact quality sleep has on our overall health & energy. It affects EVERYTHING from our mood, energy, performance, fat loss, muscle gain, body function, ability to give sh*ts about the truly important things we should give sh*ts about. 

When was the last time you didn’t sleep well but felt great & performed at your best?
Never. I’ll answer that for you. 

The consequences of sleep deprivation can be fatal & range from dementia, brain cell loss, early memory loss, or even Alzheimer’s. These effects slow down your thinking, impair your memory, & hinder learning. Research even shows that sleep deprivation might shrink your brain. When you sleep, your brain gets a chance to recover & process what you’ve learned & experience throughout the day.

THE FIX

Most people need 7-8 hours of sleep to feel & perform their best. However, it’s also important to consider the QUALITY of your sleep. Set regular bedtimes, wear blue blocking glasses after sunrise & light therapy in the mornings. I use Swanwick glasses. Put down the electronics an hour before bed, create a dark, cool environment by turning the heat down & getting black out curtains, reduce caffeine intake to mornings only & under 300mg/day, take a natural melatonin & or magnesium supplement before bed. Helpful supplements I’ve used are Natural Vitality Calmful Sleep, Relax Liposomal from Nuethix Formulations, & Zzzyquil. On Amazon Favorites List here

2. DOING “NOTHING”
One of the most underrated ways you might be harming your brain is by NOT USING IT.
Your brain is like a muscle & like they say, “If you don’t use it, you’ll lose it.”
We are designed to move & create & think. Challenging thoughts, new skills, different hobbies, interesting & meaningful conversations, reading, podcasts, nurturing social media, YouTubes, new experiences, puzzles, games, coloring, cross stitching, painting, & crosswords can help stimulate your brain & develop neuroplasticity, which refers to the brain’s ability to adapt. Like any muscle, your brain needs to be used and flexed to stay in shape.

THE FIX
Research proves that brain exercises have a positive effect on our cognitive abilities. So, what are you waiting for? Ask yourself what you could do today or this week to learn something new & train your brain. Start with choosing something that brings you Joy! I enjoy coloring, writing, learning, exploring new places I’ve never been & talking to new people!

3. NOT MOVING

I’ll say it again, we were made to MOVE. Living a sedentary lifestyle can have dangerous effects on our mental & physical health. An inactive lifestyle comes at high costs, such as heart disease, obesity, diabetes, depression, loss of strength, & even dementia.

A study found that a sedentary lifestyle also has negative effects on our brains. For example, it negatively influences our memory. There’s nothing wrong with chillin on the couch & taking a time out, we need that balance too. However, the problem is that millions of people, especially those working from home or with desk jobs are victims of a sedentary lifestyle (because you choose to be). 10k steps per day, make that a goal.

THE FIX
Beating a sedentary lifestyle is mostly about incorporating daily activity into your life that you enjoy & becomes a success habit. It’s not about exercising hours a day but being intentional to make movement a vital part of your day.

Teach yourself to be a morning person, get your workout or some kind of movement done first thing. The most successful people make this a part of their morning routines. Take short walk breaks every 20-30 minutes, walk after meals, park further away, take the stairs, wind down with a short walk at night, do yoga, stretch, run, do group classes, walk around your house & lift dumbbells during commercials – just do something!
I walk around our ER & around my CT machine in between patients, I walk after meals & work out in the morning. I also have a pair of extra 10 & 3lb weights & a resistance band I keep in my radiology suite for a quick circuit during down time.

4. NIX THE SUGAR

According to Fernando Gomes Pinilla, professor of neurosurgery at UCLA, what you eat affects how you think. 100% agree! If you’re like me, I’m one that has suffered with gut issues & food addiction. Never had a great relationship with carbs or sugar, nor could I digest them well.

Research also proves that a high-sugar diet slows down our brains as well as interferes with memory & learning. What do we tend to crave in times of stress or boredom? Typically highly caloric foods chocked full of sugar, carbs, & fat. When we get overwhelmed & stressed, these cortisol spikes make us feel the need for more energy & the easiest way to get that instant hit is through sugar. And that’s exactly what most junk food delivers: minimal nutrients, low quality oils, additives, sugar, & salt. 
The problem is that we are overfed & undernourished as a whole because of readily available “junk” food. Malnutrition doesn’t only harm your waistline but also affects brain function & development.
Our brains make up 2% of our body weight, but they use 20% of the resources. That’s why the food you consume has such a huge effect on your thinking & behavior.

THE FIX

Cut out the crap. Protein & healthy fats should make us the majority of your meals. Choose foods you love & ones that do not trigger negative physical or mental problems like gut issues, mood swings, & disordered eating habits like binging & emotional eating.

Make sure you’re eating enough, We should be eating out true maintenance calories the majority of the year. You can use the TDEEcalculator.net to find yours & it’ll give you a suggested group of macros. I like my protein set around 1g/lb of body weight or goal weight if you have more to lose. I’ve personally even gone up to 1.5g/lb of body weight & for smaller individuals like myself doing a more meat-based, low carb lifestyle.

Invest in a coach or practitioner or qualified individual to help you! My Coaching FAQ’s are in the link in my Instagram bio & here!

AS always, to my humans out there just tryna be better!
oxox Coach K