No Calorie Counting — Listen to Your Body

Image by Gino Crescoli from Pixabay
Image by Gino Crescoli from Pixabay

Many of us struggle with tracking calories, points, carbs, or fats to lose weight. It’s tedious to track everything we eat and write it down or put it into an app, day after day, meal after meal, and ensure we stick to our goal. These can be effective ways to lose weight — however, for many, they are difficult to maintain over the long-haul. As most of us have experienced first hand, we might be able to lose weight but if we can’t keep up the habit we developed, we will just gain it right back. …

Fasting + Contemplation + Meditation + Connection

Photo by Shuenz Hsu on Unsplash

In the fall and winter, my relationship with food takes a nosedive. I find myself snacking when I’m not hungry, eating more added sugars and fats, obsessing about food, and constantly looking for an excuse to eat more.

I needed to reset my relationship with food.

I ran across Nourish and Be’s Restore You program and was intrigued because the program promised that it “gives your body and mind a break from your habits and routines” and offered “an opportunity to shift perspective.”

That sounded like just what I needed during these darkening days of fall as my body and…

Learning from an Expert Makeup Artist

Image by kinkate from Pixabay

In “Middle Age is the New Adolescence,” I described my difficulties with applying makeup in a way that looks good now that I’ve reached an age where my skin and features seem to be changing. The make-up habits I had developed didn’t seem to work well anymore. I asked for advice from friends, from Reddit, from Google, and ultimately I decided to schedule a make-up lesson with a professional. After a Google search for make-up artists who offer remote lessons, I connected with Chris Scott of Makeup Gourmet and scheduled my first virtual Zoom makeup lesson.

At the appointed time…

Eating Strategies to Survive the Cool Weather

Photo by Ena Marinkovic from Pexels

I don’t know about you, but I’d like a cookie. Every day, I’d like a cookie. Or cake, or chocolate. Warm mashed potatoes melting with butter. Banana bread, also with butter.

Every year it starts at the beginning of September: The temperature outside turns a little cooler, and suddenly all my best eating intentions no longer seem that important.

That decision to limit added sugars strictly? Hard to remember it in those dark evenings after dinner.

My goal of never snacking between lunch and dinner? Suddenly, so difficult to adhere to most days.

All that success with only eating whole…

Fast With Food — Do It Yourself Alternatives

Image by kevberon from Pixabay

Last month in the article “Fast Mimicking Diet — DIY Cheaply: The Health-Promoting 5-Day Diet Without the Cost” I reviewed the science-backed benefits of the longevity-promoting fast-mimicking diet (FMD) developed by Dr. Valter Longo. This diet allows us to get the benefits of fasting, while still eating food in the form of a specially-designed low-calorie diet for five days. Researchers found that in mice and humans, the diet reduces weight and improves markers of aging and risk factors for diabetes, cancer, and cardiovascular disease (Wei et al, 2017; Brandhorst et al, 2015).

What Is Wisdom Anyway?

Image by Gerd Altmann from Pixabay

When I was a child and teen, I was sure I was wise. Teachers and parents told me I was extremely intelligent and congratulated me on my grades. I read books constantly. I scored well in all the subjects and wrote papers that impressed my educators. I knew many facts that my parents didn’t. What other proof did I need that I was wise?

The Power of Loving-Kindness to Transform Public Speaking

Woman in front of computer making heart shape with hands.
Woman in front of computer making heart shape with hands.
Photo by Artem Podrez from Pexels

I regularly practice loving-kindness meditation, also known as metta meditation. Metta is the word in the original Pali language, and it doesn’t have an exact translation in English. It means something like universal goodwill or friendliness, but most often it’s translated as “loving-kindness.” Metta meditation has transformed my life in many ways, but there is one concrete benefit I get from it that others may benefit from as well.

Our Face Keeps Changing, and Our Makeup With It

Image by Karolina Grabowska from Pixabay

The subject of make-up came up recently, and I said to my 14-year-old daughter, “You know, if you ever want to learn about make-up, let me know and I’ll show you. It’s okay if you don’t though — you never have to wear make-up if you don’t want to.” My daughter immediately replied, “You know, I do want to learn. I regret that my twelve-year-old self decided she didn’t like anything girly and I want to learn that stuff.” I invited one of my friends over and the three of us had a make-up tips exchange workshop in my bathroom…


Improve Eating Habits and Reduce Weight with Hunger Training

Image by stanias from Pixabay

Something I’m working on is becoming more aware of when I want to eat from hunger, and when I want to eat for other reasons such as boredom, stress, or sadness. It’s not easy for me, and I wrote about my difficulties in the article “Better You: Reducing Snacking Through Interoception.”

Hunger is driven by several mechanisms in the body, including the vagus nerve communicating the emptiness of the stomach, the release of the hormone ghrelin, glucagon and epinephrine levels, and blood glucose levels. Even though all those things contribute to triggering hunger, there are studies showing that blood glucose…

Use Cognitive Biases to Your Benefit

This is the fourth and final part in a series about Agile and Cognitive Biases. Read Part 1 here.

Cognitive biases, if left unaddressed, can mean poor results for your team. However, there are also ways you can harness cognitive biases for your benefit. A couple suggestions for making these biases work for you are below.

First, there are a slew of biases that you can use in your favor to be sure your team members remember things you tell them….

Availability Cascade: You are more likely to believe something when it’s been repeated frequently: “Repeat something long enough and…

Robin G Murphy

My mission is to understand current science and translate that into actionable steps that we can all take to improve the way we live our lives.

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