Month: May 2024

Considering (or currently taking) weight loss drugs? Here’s what you need to know

If you live in a larger body, sometimes it feels like you can’t win.

If you don’t lose weight, people will criticize you for being “lazy,” “unhealthy,” or “lacking willpower.”

But if you take medication to help you, you’ll be criticized for “cheating” or “taking the easy way out,” even if you’ve tried for decades to manage your weight through diet, exercise, and lifestyle changes (sometimes extreme ones).

In this article, we’ll be talking about a highly contentious group of medicines—GLP-1 receptor agonist drugs such as semaglutide (Ozempic, Wegovy, Rybelsus) or tirzepatide (Mounjaro, Zepbound).

And people have lots of opinions about them.

But the opinion that matters most? Yours.

At PN, we’re medication agnostic.

We’re not here to judge whether a person should or should not take medication for weight loss. Ultimately, that’s a choice left up to you, with the guidance of your primary care physician.

Either way, we’re here to support our clients and elevate their results.

Whether you take medication or not, a coach can help you optimize nutrition and satiety with the right foods, find exercises that work with your changing body, and help you navigate the emotional ups and downs that come when you attempt to tackle a big, meaningful, long-term goal.

However, we also understand that if you’re debating the pros and cons of beginning (or continuing) medication, you might have mixed feelings.

If you’re not sure if these new medicines are right for you, we have your back. In the following article, we’ll give you the honest, science-backed information you need to make a confident decision.

You’ll learn…

Why it’s so hard to lose (and keep off) fat
Why taking medication isn’t “cheating,” nor is it the “easy way out”
How GLP-1 drugs work, and the health benefits they can have (aside from weight loss)
How to determine if you’re at a “healthy weight” (it’s not just about BMI)
What actions you can take to minimize side effects and maximize long-term health, if you do decide to take these medications

Let’s begin.

First, why is it so hard to lose fat?

Fat loss is hard. Period.

But for some people, it’s harder still—because of environmental, genetic, physiological, social, cultural, and/or behavioral factors that work against them.

Here are a few of the contributing factors that can make fat loss so challenging.

We live in an environment that encourages a caloric surplus.

Imagine life 150 years ago, before cars and public transit were invented. To get from point A to point B, you had to walk, pedal a bicycle, or ride a horse.

Food was often in short supply, too. You had to expend calories to get it, and meals would just satisfy you (but not leave you “full”).

Today, however…

“We live in an obesogenic environment that’s filled with cheap, highly-palatable, energy-dense foods [that make overeating calories easy, often unconsciously],” says Karl Nadolsky, MD, an endocrinologist and weight loss specialist at Holland Hospital and co-host of the Docs Who Lift podcast.

“We also have countless conveniences that reduce our physical activity.”

Of course, even in such an environment, we have people in lean bodies, just as we have people who struggle to stop the scale from continuously creeping up.

Why?

Genetically, some people are more predisposed to obesity.

Some genes can lead to severe obesity at a very early age. However, those are pretty rare.

Much more common is polygenic obesity—when two or more genes work together to predispose you to weight gain, especially when you’re exposed to the obesogenic environment mentioned earlier.

People who inherit one or more of these so-called obesity genes tend to have particularly persistent “I’m hungry” and “I’m not full yet” signals, says Dr. Nadolsky.

Obesity genes also seem to cause some people to experience what’s colloquially known as “food noise.”

They feel obsessed with food, continually thinking, “What am I going to eat next? When is my next meal? Can I eat now?”

Physiologically, bodies tend to resist fat loss.

If you gain a lot of fat, the hormones in your gut, fat cells, and brain can change how you experience hunger and fullness.

“It’s like a thermostat in a house, but now it’s broken,” says Dr. Nadolsky. “So when people cut calories and weight goes down, these physiologic factors work against them.”

After losing weight, your gut may continually send out the “I’m hungry” signal, even if you’ve recently eaten, and even if you have more than enough body fat to serve as a calorie reserve. It also might take more food for you to feel full than, say, someone else who’s never been at a higher weight.

Being in a larger body often means being the recipient of fat stigma and discriminatory treatment.

Until you’ve lived in a larger body, it’s hard to believe how different the world might treat you.

Our clients have told us stories about being bullied at the gym, openly judged or lectured at the grocery store, and otherwise being subjected to innumerable comments and assumptions about their body shape, health, and even worth.

Even in medical settings, people with obesity are more likely to receive poor treatment.1, 2 Healthcare providers may overlook or downplay symptoms, attributing health concerns solely to weight. This can lead to delayed- or missed diagnoses or just plain old inadequate care.

All of this combined can add up to an incredibly pervasive and ongoing source of stress.

This stress—in addition to being socially isolating and psychologically damaging—can further contribute to increased appetite and pleasure from high-calorie foods, decreased activity, and poorer sleep quality.3

Which is why…

Taking medication isn’t an “easy way out.”

In 2013, the American Medical Association categorized obesity as a disease.

And yet, many people still don’t treat it as such, and rather consider obesity as a willpower problem, and the consequence of simply eating too much and moving too little. (The remedy: “Just try harder.”)

In reality, people with obesity have as much willpower as anyone else.

However, for them, fat loss is harder—for all the reasons mentioned above, and more.

So, just like chemotherapy or insulin isn’t “the easy way out” of cancer or type 1 diabetes, medication isn’t “the easy way out” of obesity.

Rather, medication is a tool, ideally used alongside healthy lifestyle behaviors, that can help offset some of the genetic and physiological variances that people with obesity may have, and have little individual control over otherwise.

What you need to know about GLP-1 drugs

In 2017, semaglutide (a synthentic GLP-1 agonist) was approved in the US as an antidiabetic and anti-obesity medication.

With the emergence of this class of drugs, science offered people with obesity a relatively safe and accessible way to lose weight long-term, so long as they continued the medication.

How Ozempic and other obesity medicines work

Current weight loss medications work primarily by mimicking the function of glucagon-like peptide 1 (GLP-1), a hormone that performs several functions:

In the pancreas, it triggers insulin secretion, which helps regulate blood sugar (and also helps you feel full).
In the gut, it slows gastric emptying, affecting your sensation of fullness.
In the brain, it reduces cravings (the desire for specific foods) and food noise (intrusive thoughts about food).

In people with obesity, the body quickly breaks down endogenous (natural) GLP-1, making it less effective. As a result, it takes longer to feel full, meals offer less staying power, and food noise becomes a near-constant companion, says Dr. Nadolsky.

Semaglutide and similar medicines flood the body with synthetically made GLP-1 that lasts much longer than the GLP-1 the body produces. This long-lasting effect helps increase feelings of fullness, reduce between-meal hunger, and muffle cravings and food noise.

Interestingly, by calming down the brain’s reward center (the part of the brain that drives cravings and even addictions), these medicines may also help people reduce addictive behaviors like compulsive drinking and gambling, says Dr. Nadolsky.

Note: Newer weight loss medicines, for example tirzepatide, mimic not only GLP-1, but also another hormone called gastric inhibitory polypeptide (GIP). Like GLP-1, GIP also stimulates post-meal insulin secretion and reduces appetite, partly by decreasing gastrointestinal activity. Other drugs soon to come on the market, like retatrutide, mimic a third hormone, glucagon.

How effective are GLP-1 drugs?

Researchers measure a weight loss medicine’s success based on the percentage of people who reach key weight loss milestones of 5, 10, 15, or 20 percent of their weight.

These medicines are still evolving, but so far, they have shown to be quite effective:

About 86 percent of people who take GLP-1 drugs like Ozempic, Rybelsus, and Wegovy lose at least five percent of their body weight, with about a third of them losing more than 20 percent of their body weight.4, 5

And newer generation versions of these medications—such as tirzepatide, and the not-yet-FDA-approved retatrutide—are only getting better, with up to 57 percent of people losing more than 20 percent of their body weight.6, 7

How do weight loss medications compare to lifestyle interventions?

In the past, weight loss interventions have focused on lifestyle modifications like calorie or macronutrient manipulation, exercise, and sometimes counseling.

Rather than pitting lifestyle changes against weight loss medicines or surgery, it’s more helpful to think of them all as compatible players.

With lifestyle modifications and coaching, the average person can expect to lose about five to 13 percent of their body weight.

When you add FDA-approved versions of GLP-1 and other weight-loss drugs to lifestyle and coaching, average weight loss jumps up another ten percent or more. 8, 9, 10, 11

Fat loss often comes with powerful health benefits

For years, the medical community has told folks that losing 5 to 10 percent of their body weight was good enough.

Partly, this message was designed to right-set people’s expectations, as few lose much more than that (and keep it off) with lifestyle changes alone.

In addition, this modest weight loss also leads to measurable health improvements. Lose 5 to 10 percent of your total weight, and you’ll start to see blood sugar, cholesterol, and pressure drop.12

However, losing 15 to 20 percent of your weight, as people tend to do when they combine lifestyle changes with second-generation GLP-1s, and you do much more than improve your health. You can go into remission for several health problems, including:

High blood pressure
Diabetes
Fatty liver disease
Sleep apnea

That means, by taking a GLP-1 medicine, you might be able eventually to stop taking several other drugs, says Dr. Nadolsky.

Experts suspect GLP-1s may improve health even when no weight loss occurs.

“The medicines seem to offer additive benefits beyond just weight reduction,” says Dr. Nadolsky.

Research indicates that GLP-1s may reduce the risk of major cardiovascular events (heart attacks and strokes) in people with diabetes or heart disease.13, 14, 15 In people with diabetes, they seem to improve kidney function, too.16

The theory is that organs throughout the body have GLP-1 receptors on their cells. When the GLP-1s attach to these receptors in the kidneys and heart, they seem to protect these organs from damage.

For this reason, in 2023, the American Heart Association listed GLP-1 receptor agonists as one of the year’s top advances in cardiovascular disease.

7 strategies to make weight loss medicines more effective—and improve long-term health

Here’s what we believe:

Weight loss medicines don’t render lifestyle changes obsolete; they make them more critical.

When GLP-1 medicines muffle food noise and hunger, many find it easier to prioritize lean protein, fruits and veggies, whole grains, and other minimally processed foods. Similarly, as the scale goes down, people often feel better, so they’re more likely to embrace weight lifting and other forms of exercise.

Indeed, according to a 2024 consumer trends survey, 41 percent of GLP-1 medicine users reported that their exercise frequency increased since going on the medication. The majority of them also reported an improvement in diet quality, choosing to eat more protein, as well as fruits and vegetables.17

This is great news, because it further reinforces the idea that medication isn’t simply “the easy way out.”

(Of course, sometimes drugs are used as “the easy way out”; After going on medication, people can continue to eat poor quality food—just less of it. This increases the risk of losing critical muscle and bone, and losing less—or even no—body fat.)

When used correctly, weight loss medication is a tool that, as mentioned above, can make healthy lifestyle changes easier to accomplish, making both the drugs and the lifestyle changes more effective, and enhancing both short- and long-term success.

If you do decide to take weight loss drugs, use these strategies to get the most out of them—and preserve your long-term health.

Strategy #1: Find ways to eat nutritiously despite side effects.

The slowed stomach emptying caused by GLP-1 drugs can trigger nausea and constipation.

Fortunately, for most people, these GI woes tend to resolve within several weeks.

However, if you’re experiencing a lot of nausea, you’re not likely going to welcome salads into your life with open arms. (Think of how you feel when you have the stomach flu. A bowl of roughage doesn’t seem like it’ll “go down easy.”)

So, try to find more palatable ways to consume nutritious foods. (For example, fruits and vegetables in the form of a smoothie or pureed soup might be easier.)

Dr. Nadolsky also suggests people avoid the following common offenders:

Big portions of any kind
Greasy, fatty foods
Highly processed foods
Any strong food smells that trigger your gag reflex
Sugar alcohols (like xylitol, erythritol, maltitol, and sorbitol, often found in diet sodas, chewing gum, and low-sugar protein bars), which can trigger diarrhea in some

Strategy #2: Prioritize strength training.

When people take GLP-1 weight loss medicines, about 30 to 40 percent of the weight they lose can come from lean mass.18, 19, 20

Put another way: For every 10 pounds someone loses, about six to seven come from fat and three to four from muscle, bone, and other non-fat tissues.

However, there’s two important caveats to this statistic:

1. People with severe obesity generally have more muscle and bone mass than others. (Carrying around an extra 100+ pounds of body weight means muscles have to adapt by getting bigger and stronger.)

2. Muscle and bone loss aren’t inevitable. (As Dr. Nadolsky puts it, “Muscle loss isn’t a reason to avoid treating obesity [with medication]. It’s a reason to do more exercise.”)

To preserve muscle and bone mass, aim for at least two full-body resistance training sessions a week.

In addition, move around as much as you can. Walking and other forms of physical activity are vital for keeping metabolism healthy—and can help to move food through the gut to ease digestion.21, 22

(Need inspiration for strength training? Check out our free exercise video library.)

Strategy #3: Lean into lean protein.

In addition to strength training, adequate protein consumption is vital for helping to protect muscle mass.

You can use our free macros calculator to determine the right amount of protein for you. (Spoiler: Most people will need 1 to 2 palm-sized protein portions per meal, or about 0.5 to 1 gram of protein per pound of body weight per day.)

Strategy #4: Fill your plate with fruit and veggies.

Besides being good for your overall health, whole, fresh, and frozen produce fuels you with critical nutrients that can help drive down levels of inflammation.

In addition to raising your risk for disease, chronic inflammation can block protein synthesis, making it harder to maintain muscle mass.

(Didn’t know managing inflammation matters when it comes to preserving muscle? Find out more muscle-supporting strategies here: How to build muscle strength, size, and power)

Strategy #5: Choose high-fiber carbs over low-fiber carbs.

Beans, lentils, whole grains, and starchy tubers like potatoes and sweet potatoes do a better job of helping you feel full and managing blood sugar than lower-fiber, more highly processed options.

(Read more about the drawbacks—and occasional benefits—of processed foods here: Minimally processed vs. highly processed foods)

Strategy #6: Choose healthy fats.

Healthy fats can help you feel full between meals and protect your overall health.

Gravitate toward fats from whole foods like avocado, seeds, nuts, and olive oil, as well as fatty fish (which is a protein too!)—using them to replace less healthy fats from highly-processed foods (like chips or donuts).

(Not sure which fats are healthy? Use our 3-step guide for choosing the best foods for your body)

Strategy #7: Consider coaching.

It may go without saying, but the above suggestions are just the start.

(There’s also: quality sleep, social support, stress management, and more.)

While many people choose to tackle these strategies on their own, many others find that the support, guidance, and creative problem-solving that a good coach can provide makes the whole process a lot easier—not to mention more enjoyable and more likely to stick.

And that’s the real gift of coaching: A coach doesn’t just help you figure out what to eat and how to move; They help you remove barriers, build skills, and create systems and routines so that habits become so natural and automatic that it’s hard to imagine not doing them.

Then, if you do want to stop taking medication, your ingrained lifestyle habits (that coaching reinforced, and medication perhaps made easier to adopt) will make it more likely that you maintain your results.

References

Click here to view the information sources referenced in this article.

The post Considering (or currently taking) weight loss drugs? Here’s what you need to know appeared first on Precision Nutrition.

Headaches And How Cupping Therapy Can Ease The Pain

Cupping therapy, increasingly popular for addressing various client needs, can also be an effective treatment for headaches by alleviating muscular and fascial tension and improving blood flow.

Meet Massage Envy’s National Therapist of the Year

The Massage Envy brand is passionate about helping people, and proud to be involved with and give back to the massage profession and neighboring communities. Through innovation, progression, and passion, Massage Envy made significant, meaningful impacts in 2023 and plans to keep the momentum going throughout 2024.

Geriatric Massage: Pressure, Mobility Challenges & More

Working with the elderly population can be a rewarding endeavor in the massage therapy field. Geriatric massage involves massage techniques and applications to meet the needs of the elderly population.

Private: How to know you’ve found a good health coach

Reviewed by Brian St. Pierre, MS, RD

Once you decide you want to work with a health coach, finding the right one goes beyond checking off a list of qualifications.

How do you know if you’ve found the best health coach for you? What are the qualities of a good coach besides the obvious credentials?

We’ve listed some traits to look out for when choosing a health coach.

Essentially, it all boils down to how the two of you “vibe.” You should find someone you get along with and trust, someone who seems to truly “get” you and is as invested in your success as you are.

Let’s dive deeper into what all that means.

Why is it important to find a good health coach?

A skilled health coach serves as a personalized guide.

They’ll help you achieve your goals with tailored advice, motivation, custom nutrition plans, and exercise routines designed specifically for you.

They won’t just give you generalized or generic advice about diet and exercise. This individualized approach ensures that you maximize your full potential and make the most of your fitness journey.

7 signs you’ve found a good coach

What are the qualities of a good coach?

How do you know when you’ve found one?

These seven qualities are by no means an exhaustive list, but they can help you narrow down your options.

1. They can walk you through their process.

A good health coach should possess the skill to clearly explain the steps, strategies, and milestones integral to their approach.

This not only demonstrates their expertise but also shows that they have a structured process to help you succeed.

Even more than that, they should also be able to draw on insights gained from practical experience. Articulating lessons learned from working with other clients like you shows understanding for the issues or preferences you might have. They’ve proven that they know how to address challenges similar to yours.

2. They can provide references and testimonials.

A hallmark of a good coach is their openness to share references and testimonials without hesitation. Transparency not only reflects confidence in their ability but also underscores their commitment to client satisfaction.

Ideally, these references should be from clients in your demographic with similar goals. If you have a particular injury, for example, a good coach will have testimonials from clients they’ve worked with in the past who experienced a similar injury or physical limitation. A good coach understands the value of real-world feedback and recognizes that the experiences of past clients can speak volumes.

Moreover, the ability to connect with past clients demonstrates a coach’s confidence in the relationships they’ve built. If a coach avoids providing references, that should raise concerns about their client interactions and the impact of their coaching.

Testimonials, in particular, offer insights into the tangible benefits clients have experienced under a coach’s guidance. Positive testimonials not only validate the coach’s skills but also provide you with a glimpse of the potential results you can expect.

3. They ask you questions.

A coach’s interest in your story is a reflection of their commitment to your success. They should ask you questions—lots of them. A quality coaching relationship is built on a foundation of understanding, and effective coaches recognize the importance of delving into your unique circumstances.

Rather than simply presenting a pre-packaged solution, a good coach should be genuinely interested in your “why.” They should want to understand your motivations, challenges, and specific goals. The questions they ask should help them tailor their coaching plan to your particular preferences and lifestyle.

4. They listen to you.

Another quality of a good coach is the ability to integrate your thoughts and feedback into the coaching process. Remember, this is a two-way, collaborative relationship.

Listening extends beyond the spoken word; it involves deciphering the nuances and subtleties of your communication. A good coach is attuned to not only what you say but how you say it.

A coach’s responsiveness to your feedback should foster an environment of trust. If you express concerns or suggest modifications to the plan, a good coach listens, understands, and adapts the program. This flexibility ensures that the coaching process remains dynamic, adjusting to your evolving needs and circumstances.

5. They communicate openly and often.

As we said, transparent and open communication is a two-way street. This element is fundamental to your success and includes how and when you and your coach touch base.

Effective coaches establish clear expectations regarding communication from the outset. Whether it’s setting regular check-ins, defining response times, or outlining preferred communication channels, a good coach is accessible to you and reliable in responding. You should feel comfortable reaching out, knowing that your coach is receptive to any questions or concerns you have.

6. They consider your health holistically.

Your well-being extends beyond isolated facets like exercise and nutrition. You’ll know you’ve found a good health coach when they also take into account your sleep quality, stress levels, past injuries, and exercise experience. They know how these factors work together and influence one another.

For instance, understanding your nutritional habits allows a coach to develop a diet plan that improves on your current eating habits, without being unrealistic. Acknowledging past injuries or exercise experiences informs workout routines that prioritize safety and effectiveness. The consideration of sleep patterns and stress levels further refines the approach, promoting overall well-being.

This holistic, multi-faceted view of well-being is called “Deep Health.” And when a Deep Health approach is applied, it means you’re more likely to create positive habits that affect every aspect of your life—for the long term.

7. They can adjust your program to fit your needs.

A good coach will adjust your program to fit your changing needs as you work to achieve your goals.

Whether you have specific dietary requirements, time constraints, or preferences in workout styles, a coach tailors the program to ensure it not only helps you make progress but also integrates seamlessly into your lifestyle—and can adapt as necessary.

Tips for finding a good health coach

Finding a good health coach goes beyond looking up online reviews or asking friends for recommendations (though those are good ways to get started).

Here are some more tips to keep in mind as you look for a health coach.

Identify your goals

Before seeking a coach, take a moment for introspection.

Ask yourself why you want to work with a health coach and what specific outcomes you aim to achieve.

Whether it’s weight loss, improved fitness, better sleep, or overall well-being, clarity on your objectives serves as a guiding compass in selecting the right coach.

However, it’s also okay not to have a specific goal, or if your goal is something general like, “I want to be healthier.” Helping you clarify and refine your goals is part of a health coach’s job. They can engage you in meaningful conversations to understand your aspirations, challenges, and motivations until the two of you shape a tailored plan together.

Talk to prospective health coaches

Once you’ve identified three to five potential health coaches, take time to meet with each one-on-one.

Prepare a list of questions and talking points to guide these discussions. Your questions should focus on things like their coaching philosophy, past experiences, and success stories. Understanding how their approach aligns with your goals is essential to making sure you truly “get” one another.

During these conversations, also pay attention to the coach’s communication style and demeanor. Consider whether you feel comfortable and genuinely heard during the conversation.

Day-to-day logistics are important as well. As you get to know each coach, ask them about their availability, preferred communication channels, and the structure of the coaching sessions. This will ensure a smooth and manageable collaboration.

Evaluate the “vibe”

Coaching is, at its core, a relationship-based service, and the personal connection you establish with your coach can profoundly impact your motivation and commitment to your health goals. A positive and supportive connection fosters a sense of trust, making the coaching relationship more enjoyable and effective.

However, recognize that there’s no “perfect” coach.

Instead, focus on finding a coach who’s “good enough” for you—someone whose approach aligns with your preferences and understands your unique circumstances. While there might be a coach who, on paper, seems to fit all your criteria, less tangible elements like a coach’s personality, communication style, and general energy are paramount. Trust your instincts and choose a coach with whom you genuinely connect.

We’re here to help you reach your goals

The health coaches at Precision Nutrition are experts in their fields. They take the time to understand your behavior and habits as they design a plan to fit your unique goals and lifestyle.

Our coaches don’t just give you advice about diet and exercise. They work closely with you so you can learn healthier, sustainable habits that will help you feel better long term.

Try our 1:1 coaching program now and achieve the results you deserve.

The post Private: How to know you’ve found a good health coach appeared first on Precision Nutrition.

How to navigate decision fatigue when working toward your fitness goals

Reviewed by Brian St. Pierre, MS, RD

We all make thousands of decisions every day, large and small.

What to have for breakfast. Whether or not to exercise—or when. Which project to tackle first at work. More coffee or not.

After a while, it’s only natural that decision fatigue sets in.

Decision fatigue can happen to anyone—but it’s especially disruptive when you’re trying to change old habits and make new (healthier) choices, but you lose steam by 10 AM.

Let’s take a closer look at what decision fatigue is, what causes it, and how to shake it off so you can continue to make good, intentional choices ongoing.

What is decision fatigue, anyway?

Decision fatigue refers to the deteriorating quality of decisions made after a prolonged period of decision-making. Decision fatigue can also happen when faced with an overwhelming number of choices.

When working toward wellness goals, the mental exhaustion from constant decision-making can hinder your ability to make positive choices, especially in areas like exercise and nutrition. The constant evaluation of your workout schedules, meal choices, and other aspects of your lifestyle and routine can lead to decision fatigue.

Signs of decision fatigue

Decision fatigue can manifest in several ways. It might last days, weeks, or longer.

Here are six common signs that you might be experiencing it.

Sign #1: Procrastination and avoiding decisions

One of the primary signs of decision fatigue is procrastination and the tendency to avoid making choices. As decision fatigue sets in, you may find it increasingly challenging to initiate or conclude decision-making processes, leading to delays and lack of action.

Sign #2: Impulsivity

On the other hand, decision fatigue can also manifest as impulsivity. In an effort to expedite decision-making and alleviate mental strain, you may resort to impulsive choices, increasing the likelihood of taking less thoughtful actions.

Sign #3: Exhaustion

Decision fatigue often leads to mental exhaustion. You may feel tired and mentally drained, which may affect your overall cognitive functioning and energy levels.

Sign #4: Brain fog

A common symptom of decision fatigue is the sensation of “brain fog.” This mental cloudiness can hinder clarity of thought, making it difficult for individuals to focus, process information, and make wise choices.

Sign #5: Overwhelm

As decision fatigue accumulates, individuals may become easily overwhelmed by even minor choices. Tasks that would typically be manageable may seem daunting, contributing to heightened stress levels.

Sign #6: Irritability

Decision fatigue can lead to increased irritability and emotional sensitivity. The mental strain from continuous decision-making may impact an individual’s patience and tolerance, resulting in reactive emotional responses.

What causes decision fatigue?

A combination of factors can contribute to decision fatigue.

Cause #1: You’re always making decisions.

When you find yourself constantly making numerous decisions throughout the day, from choosing what to wear to deciding on work-related tasks, you may be prone to decision fatigue.

The cumulative effect of these daily choices can overwhelm your cognitive resources, making subsequent decisions more challenging.

Cause #2: You make a lot of decisions that impact other people.

Decisions that have a significant impact on others can contribute to decision fatigue.

When your choices carry weight and affect those around you, the mental burden intensifies. Balancing personal and professional responsibilities that influence others can lead to a heightened sense of responsibility and decision-related stress.

Cause #3: You make stressful or complex decisions.

Engaging in decision-making that is particularly stressful or complex can accelerate the onset of decision fatigue.

Evaluating intricate scenarios, especially under pressure, demands more cognitive resources, expediting mental exhaustion. High-stake decisions amplify the toll on your mental energy, making subsequent choices more taxing.

Cause #4: You’re experiencing a difficult or uncertain life situation.

Life situations characterized by difficulty or uncertainty can exacerbate decision fatigue.

Coping with unusually stressful challenges, whether personal or professional, consumes mental bandwidth. Navigating through uncertainty heightens decision-related stress, intensifying the impact of decision fatigue.

How does decision fatigue relate to your health and wellness?

Decisions related to diet, exercise, and overall health management can be overwhelming.

Constantly evaluating food choices, workout routines, and health-related decisions can challenge cognitive resources, exacerbating decision fatigue.

Further, when experiencing decision fatigue, your ability to make thoughtful, proactive health decisions diminishes. Fatigue may lead to impulsive choices, such as impulsive eating or skipping workouts, impacting your progress toward your goals.

How to overcome decision fatigue

Overcoming decision fatigue may not happen instantly, but by following these tips, you can significantly reduce its effect on your health and well-being.

All it takes is some careful planning and learning to let go.

Strategy #1: Remove choice from areas of your life where you can.

The intentional simplification of daily decisions not only streamlines your life but also enhances your cognitive capacity for more meaningful and impactful choices.

One approach is to establish routines to set some aspects of your daily life in stone—no decisions necessary. This deliberate structuring (such as predetermining what days/times you do your workouts) serves to reduce the ongoing need for decision-making in these areas.

Implementing routines also provides a psychological framework that turns repetitive decisions into automatic actions. For instance, adopting a regular weekly meal prep ritual.

Of course, this strategy is particularly beneficial for recurring activities, where predetermined choices can be consistently applied. This act of intentionally removing choices can give you back a sense of control and predictability in your daily life.

Strategy #2: Delegate where you can.

Whether in the workplace or at home, delegating decisions to others not only lightens your cognitive (and practical) burden but also promotes collaboration.

Distributing tasks at work fosters a sense of shared responsibility—and of course lightens your workload. By involving team members in decision-making processes, you not only benefit from diverse perspectives but also empower others to contribute their expertise.

Similarly, within the family or household, delegating responsibilities not only shares the cognitive load but also promotes a more supportive environment. This practice allows each family member to contribute their unique strengths, creating a more balanced distribution of decision-making responsibilities.

Strategy #4: Prioritize relaxation activities.

Relaxation activities are particularly effective in combating the effects of decision fatigue.

Quality sleep rejuvenates cognitive functions and replenishes mental energy. When you’re well-rested, you’re better equipped to face the challenges of decision-making.

In addition to sleep, try engaging in mindfulness practices, such as meditation or deep breathing exercises.

Exercise, too, not only promotes better sleep but also releases endorphins, which elevate mood and improve cognitive function.

Strategy #5: Manage stress and practice self-care.

Stress and decision fatigue are connected, so learning to manage the former will help alleviate symptoms of the latter.

Many of the relaxation techniques we previously mentioned are also great stress management tactics.

Try establishing a consistent self-care routine, like reading, taking a warm bath, or spending quality time with loved ones. These activities can provide a mental break and contribute to a positive mindset, which, in turn, helps prevent and reduce decision fatigue.

Strategy #6: Work with a coach.

By hiring a coach, you effectively delegate certain decisions to an expert.

By leveraging their knowledge, you not only streamline decision-making but also gain valuable insights and support on your journey to optimal health.

A health coach provides guidance on fitness, nutrition, sleep, stress, and recovery, and can design tailored plans to help you improve each of these areas.

Moreover, a health coach assists in establishing routines, contributing to the removal of unnecessary decisions from your daily life.

Working with a coach offers personalized support, helping you navigate health-related decisions while also enhancing accountability and motivation.

We’re here to help you reach your goals

At Precision Nutrition, our coaches are certified experts who can help you make positive decisions to improve your life. Decision fatigue ends with us, as every client receives a personalized, tailored plan designed to work with their personal preferences, lifestyle, and goals.

Learn more about how the coaches at Precision Nutrition can help you learn to live the healthier, more well-balanced life you deserve.

The post How to navigate decision fatigue when working toward your fitness goals appeared first on Precision Nutrition.

Stay Pain-Free with Therapeutic Percussion

Therapeutic percussion has evolved from traditional manual techniques to modern tools like massage guns, and it can effectively augment trigger point therapy when used correctly. However, understanding the mechanism of pain referral and treating the true source of pain rather than just the symptomatic areas is crucial for achieving lasting relief.

The post Stay Pain-Free with Therapeutic Percussion appeared first on MASSAGE Magazine.

Why you might have hit a plateau with your fitness goals

Reviewed by Brian St. Pierre, MS, RD

From hitting a wall with your workouts to stalled weight loss, plateaus can occur at any stage.

But all that hard work hasn’t been for nothing. Plateaus, although frustrating, can be useful.

In this article, we’ll take a closer look at what causes them, how to push through, and when to consider embracing the plateau and shifting into maintenance mode.

What is a plateau in fitness?

A plateau refers to a period of time where you feel like you’re no longer making progress. For anyone who’s been actively pursuing fitness for a while, you know the signs: maybe you’ve stopped losing weight or gaining muscle, you’re bored by your workouts, or you’re struggling to find energy and recovery properly.

Progress isn’t linear, and the gains you make initially aren’t sustainable at the same rate indefinitely. Newcomers to health and fitness often experience rapid initial results, which they might expect to last forever.

However, as you become more seasoned, progress becomes more challenging, and you’ll inevitably hit plateaus more often.

Does a plateau only refer to your workout routine?

Plateaus can happen in any aspect of your wellness journey. Remember that “wellness” incorporates more than exercise—it’s about your whole, multidimensional health. Also called “Deep Health,” this refers to the many aspects of your lifestyle that work together to contribute to your overall well-being, including:

Social health
Physical health
Emotional health
Mental health
Environmental health
Existential health

While we often talk about plateaus in the context of your workout or fitness routine—you can’t increase the weight you’re deadlifting, or lose another few pounds of body fat—it’s not the only place a plateau can happen.

Sometimes working out harder might not be the answer, and you’ll have to address one of the other dimensions of your Deep Health—whether that’s working on your sleep, mindset, or supportive relationships.

Is a plateau always a bad thing?

Contrary to what you may have heard, a plateau is not inherently negative. It’s a natural and expected phase that occurs for various reasons (which we’ll cover in more detail below).

A plateau is simply your body’s way of providing valuable feedback.

A plateau may actually signify that you’ve reached a level of fitness worth preserving. In fact, learning how to navigate and sustain a plateau is a valuable skill. It ensures that you don’t lose the progress you’ve worked so hard to achieve.

Just as breaking through plateaus can be essential to keep working toward your goals, mastering the art of maintaining your current state of wellness also contributes to the overall success of your health endeavors.

Ultimately, that’s many people’s long-term goal: to be able to sustain the progress they’ve made at the apex of their achievement.

Why does a plateau happen?

The more you understand why you’ve hit the plateau, the better you’ll be able to adjust your plan accordingly to move beyond it.

We’ll list seven common reasons why you might have hit a plateau, plus some initial fixes to try.

Plateau reason #1: Repetitively performing the same workout routines

A fitness plateau can happen when you stick to the same workout routine without variety. While routine helps you build habits, your body adapts to the repetitive stress, which leads to diminished returns.

To work through this plateau: Diversify your exercises, introducing new challenges that keep your muscles engaged and responsive. For example, if you’ve primarily taken cycling classes, it might be time to include some weightlifting.

Plateau reason #2: Performing ineffective training routines

Not all exercises yield the same results for everyone. If your current routine doesn’t target specific muscle groups effectively, you might hit a workout plateau.

To work through this plateau: Focus on exercises that align with your goals and provide adequate challenges. Once you’ve determined your goals, research and select workouts that specifically target the necessary muscle groups.

Plateau reason #3: Not pushing yourself hard enough (Intensity not high enough)

In fitness, intensity matters. If you’re not pushing yourself hard enough during workouts, your body won’t experience the necessary stress to prompt muscle growth.

To work through this plateau: Gradually increase the intensity of your exercises and challenge your limits without compromising safety. This could mean increasing the weight you’re lifting or the tempo at which you’re completing your exercises. Take note of the number of reps you perform and/or the pace you move through your workouts so you can measure progress over time.

Plateau reason #4: Not progressively overloading your muscles

Muscles adapt to stress over time. If you’re not progressively increasing resistance or intensity, your muscles won’t get stronger. Plateaus can occur when your workout fails to challenge your muscles beyond their current capacity.

To work through this plateau: Regularly increase the resistance or intensity to stimulate ongoing improvements.

Plateau reason #5: Training inconsistently

Keeping a consistent workout schedule is one of the keys to fitness. Irregular workout patterns can lead to plateaus as your body doesn’t receive a consistent stimulus for growth.

To work through this plateau: Establish a regular workout schedule and stick to it to maintain steady progress.

Plateau reason #6: Needing to adjust your nutrition plan

Your eating habits can also cause plateaus. If you’re experiencing persistent fatigue or energy crashes, your nutritional intake may be falling short of your body’s needs.

Your body needs certain nutrients and enough calories for peak functionality, and if it doesn’t receive those, you might not be able to perform your workouts as well.

To work through this plateau: Try to incorporate a higher proportion of nutrient dense, minimally processed foods into your diet so you get the macronutrients and micronutrients you need to achieve your goals.

Plateau reason #7: Not paying attention to other lifestyle factors

Fitness is more than just exercise. Ignoring lifestyle factors such as nutrition, sleep, and stress can contribute to plateaus. Your body needs proper fuel, recovery, and stress management to thrive.

To work through this plateau: Try to focus on incorporating high-nutrition foods into your diet, creating an atmosphere of calm before bed, or learning healthy techniques for coping with stress.

How do you know if you’ve hit a plateau?

Here are some things to look out for.

Plateau sign #1: Your workouts feel easy

When your workouts start feeling noticeably easier than they used to, it’s a strong indicator that you might be experiencing a fitness plateau. The initial challenge that once accompanied your exercises diminishes, suggesting that your body has adapted to the current routine. Pay attention to changes in perceived effort during your workouts.

Plateau sign #2: You’re not noticing progress

Lack of progress is a clear sign of a fitness plateau. If you’re not seeing improvements in strength, endurance, or other fitness parameters over an extended period, it’s time to reassess your approach. Tracking your performance and noting any stagnation can help identify when you’ve hit a plateau.

Plateau sign #3: Hitting a standstill with a particular exercise

Whether it’s running at a consistent speed, lifting heavier weights, or performing more repetitions, a plateau becomes evident when you can’t seem to push past a certain point. If you consistently struggle to make progress in a particular aspect of your fitness routine, it may be time for an adjustment.

Plateau sign #4: You’re feeling fatigued

If you’re experiencing persistent levels of tiredness, or you feel like your energy skyrockets then drops, your wellness routine—including your workout and your nutrition plan—may not be providing your body with the support and fuel it needs.

Excessive fatigue or brain fog may point to nutrient imbalances or insufficient caloric intake. On the other hand, it might indicate that you’re training too hard and not allowing your body the rest it needs. Either way, this could lead to a plateau since your body doesn’t have the resources it needs to recover and continue making progress.

How to break through a plateau

While you don’t always need to break through a plateau, it’s often worth trying.

These seven methods can help you push through if that’s what your body needs.

Or, if they don’t work, they can let you know that it’s time to shift into maintenance mode.

Plateau breakthrough #1: Upend your routine

To overcome a workout plateau, consider a radical shift in your routine.

If cardio has been your mainstay, integrate strength training to challenge your muscles in new ways.

Conversely, if you’ve been predominantly lifting weights, experiment with machines, resistance bands, or high intensity interval training to introduce variety.

Altering the type and intensity of your workouts not only targets different muscle groups but also prevents your body from acclimating to a specific routine.

Plateau breakthrough #2: Focus on nutrition

Breaking through a plateau isn’t only about changing your exercise routine—it’s about addressing all aspects of health.

Assess your nutrition to ensure it supports your fitness goals, providing the energy and nutrients your body requires.

Experiment with meal timing and frequency to optimize energy levels throughout the day, preventing slumps and cravings.

Hydration also plays an important role in performance, so make sure you’re drinking enough water daily.

Plateau breakthrough #3: Try something completely new

Introduce novelty to shake things up.

If solo workouts have been your norm, join a group fitness class for a change of pace. If the gym is your usual setting, consider engaging in a local sports league or trying a new outdoor activity over the weekend.

The unfamiliarity of a new challenge not only sparks physical adaptation but might also rekindle your motivation.

Beyond exercise, shake up your nutrition. Experiment with different foods. Try new recipes. Explore a different dietary approach. These can all provide the nutritional variety your body needs for renewed progress.

Plateau breakthrough #4: Focus on progressive overload

If your focus is on strength training, a plateau may arise when you neglect to consistently challenge your muscles. Avoid this plateau (or push through it) by gradually increasing the resistance or intensity of your exercises.

Carefully track your current lifting capacity and strategically plan increased increments of resistance.

Aim for gradual but steady progression, whether it’s adding more weight, increasing repetitions, or adjusting the intensity of your workout.

Plateau breakthrough #5: Rest, recover, repeat

Overtraining or consistently pushing your body without adequate recovery can lead to plateaus. To break through, incorporate planned periods of rest into your routine.

During rest, the body repairs and strengthens itself, allowing muscles to recover and adapt to the stress of previous workouts. This process helps you avoid burnout, reduce the risk of injury, and ultimately overcome plateaus.

Consider incorporating active recovery days, where you engage in low-intensity activities to promote circulation and flexibility without imposing excessive stress on your body.

Always listen to your body’s signals. Rest and recovery are not signs of weakness but essential components of a well-rounded fitness routine—and life.

Plateau breakthrough #6: Practice healthy sleep hygiene

While a full eight hours a night of uninterrupted sleep may not be realistic for everyone, you can take proactive measures to help yourself get a good amount of rest.

Turn off devices well before bedtime, make your room quiet, cool, and comfortable, and try to stick to a consistent sleep-wake schedule.

Helping yourself learn healthy sleep habits can help you feel better, manage your weight, reduce stress, and improve your mood—among many other benefits.

Plateau breakthrough #7: Work with a health coach

When facing a plateau, enlisting the support of a health coach can be a game-changer.

A health coach brings expertise in nutrition, exercise, anatomy, physiology, sleep, stress, and recovery to help you uncover the reasons behind your plateau and navigate potential solutions tailored to your unique situation.

A health coach specializing in exercise and movement can design a progressive and personalized workout plan, ensuring that you’re incorporating variety and addressing potential weaknesses. They can also analyze your diet to ensure it aligns with your fitness goals. They may also help you improve other lifestyle factors such as sleep, stress management, and overall well-being.

Additionally, a health coach can help you determine whether this plateau is an opportunity for a breakthrough—or a sign that it’s time to focus on maintenance.

We’re here to help you reach your goals

The coaches at Precision Nutrition can help you make sustainable lifestyle changes to reach your goals. With one of our health coaches by your side, you’ll never be left alone to figure it all out. We provide expert nutritional and wellness advice that’s customized to your goals and lifestyle.

Learn more about our 1:1 Coaching Program and find out how we can help you transform your life for the better in a sustainable, healthy way.

The post Why you might have hit a plateau with your fitness goals appeared first on Precision Nutrition.

The importance of personalizing your fitness and nutrition program

Reviewed by Brian St. Pierre, MS, RD

A personalized fitness and nutrition program is the antidote to one-size-fits-all, generic advice.

If you’re tired of trying programs that just don’t fit with your lifestyle or preferences, a personalized program may be what you need to get—and stay—on track.

We’ll explore what a personalized coaching program includes, as well as the many health and wellness benefits you can enjoy when you follow one.

What does it mean to have a personalized coaching program?

In a personalized coaching program, you work with a health coach who tailors a plan to fit your unique needs.

They assess your individual goals, lifestyle, and preferences to create a program that’s designed just for you.

Personalized coaching programs often include custom nutrition and exercise plans, but they also take into account factors like your current skills, history, schedule, relationships, and stressors.

What are the benefits of individualized coaching?

Let’s take a look at what you can expect from a personalized coaching program and all the ways it can help you feel better in the long term.

Specifically targets your goals

By personalizing your plan, a dedicated health coach helps you work toward specific goals while paying careful attention to your overall well-being.

Whether your aim is weight management, stress reduction, or improved sleep, a personalized program ensures that each aspect of your routine contributes to these goals. Your coach tailors not only workouts and dietary guidelines but also considers broader lifestyle factors to holistically support your health objectives.

For instance, if weight management is your primary goal, your coach doesn’t just prescribe a generic workout routine but tailors exercises that are both effective and enjoyable for you. Simultaneously, dietary recommendations are carefully customized, taking into account your preferences and expectations.

A health coach considers all elements of your daily life—your schedule, stress tolerance, health conditions—when developing your personalized program. When a health coach takes this approach, it can help shape your daily routine so it’s aligned with your goals.

Provides personal support and attention

With personalized coaching, you’re not navigating your health journey alone. Your coach is there to provide ongoing support, helping you overcome challenges and celebrate victories.

As you work together, your coach will continue adjusting your plan to meet your needs more precisely.

Moreover, the added accountability is a major advantage of personalized nutrition coaching. Regular check-ins and feedback sessions provide an opportunity for both of you to address concerns, refine strategies, and celebrate milestones.

The individualized support and attention from a coach can increase your chances of achieving—and sustaining—your health and wellness goals.

Customized learning and teaching

In a personalized nutrition coaching program—unlike generic workout classes or mass-produced fitness programs—the teaching approach can be customized to suit your unique learning style. This customization helps you integrate information more effectively while also enjoying the process.

Perhaps in the past, you’ve experienced the frustration of feeling overwhelmed or lost in a workout class due to a mismatch in teaching styles. With a personal health coach, you have the opportunity to find someone you connect with better.

This dynamic of trust between the two of you helps you both feel confident, comfortable, and excited to work together. You can ask questions, seek clarification, and engage in meaningful discussions with your coach. They, in turn, can ask questions and clarify your needs as you progress.

Incorporates your preferences and needs

A good health coach will consider your past experiences, limitations, and current values and goals to ensure that every aspect of the program is customized to you.

Whether it’s dietary choices, favorite exercises, or scheduling constraints, your coach tailors the plan to fit organically into your life. This helps maximize the chances you’ll stick with the plan.

For instance, if you have dietary restrictions or preferences, your coach can design a personal nutrition plan that accommodates those specifications. Similarly, if you have physical limitations or aptitudes in terms of exercise, they can adapt a program to include activities that you enjoy and that align with your abilities.

Your coach will also consider your mental and emotional well-being. A good health coach will not only be trained in nutrition and fitness, but also human behavior and psychology, so they can design strategies to help you address stress, motivation, and overall recovery.

Easily adjustable

One major advantage of a personalized coaching program is the flexibility it offers, allowing you to easily adjust your plan as needed. Unlike rigid, one-size-fits-all approaches, a dedicated health coach understands that life is dynamic and what works today may need adjusting tomorrow.

This adaptability is essential for long-term success. Your coach will also help you progress at a pace that works for you so you can continue to feel challenged and motivated without pushing too hard or getting bored.

If something in your plan isn’t working as expected, your coach is there to help. Open communication with a coach you trust allows you to have candid conversations about your progress, challenges, and any necessary modifications.

For instance, if you find a particular type of exercise uncomfortable or unenjoyable, your coach can make program or movement adjustments for you. Similarly, if a dietary recommendation isn’t feasible due to budgetary constraints or simply your palate, your coach can help you explore alternative options that still support your health goals.

How to pick a health coach

Select a number of health coaches that work with people who have goals like yours, and then have one-on-one conversations with each to narrow down your options.

During these discussions, pay attention to how well they listen and understand what you’re looking for. The coach you choose should have a portfolio of happy clients in or close to your specific demographic. Their experience working with clients who have similar abilities or limitations to yours lets you know they understand your unique needs.

We’re here to help you reach your goals

The certified coaches at Precision Nutrition are experts in their field and can help you make sustainable lifestyle changes to reach your goals. You’ll not only receive customized nutrition and exercise plans, but you’ll learn the skills you need to maintain your success long-term, too.

Our coaches will delve into your personal habits so you can understand why you make the choices you do—and add positive changes to your life. Learn more about our personalized, science-based coaching program today and start your journey to a healthier, happier you.

The post The importance of personalizing your fitness and nutrition program appeared first on Precision Nutrition.

How to Choose Sheets for Your Massage Table

Sheets are a key component of a massage therapist’s equipment setup. Choosing the right sheets for your massage table and ensuring they are clean and fresh for each session enhances your client’s experience, making massage sheets something to prioritize.

The post How to Choose Sheets for Your Massage Table appeared first on MASSAGE Magazine.