Issue #292: Overcoming Fear of Change
Good morning. It’s Thursday, January 18th.
In today’s email:
Learn: Overcoming Fear of Change
Try: Write ‘em Down
Eat: Avocados
Cook: Guacamole
In the News: An “Essential” Protein
Stat of the Day
The number of pounds of avocados consumed in the U.S. in 2021. It’s also a 10x increase since 1995 - get ready for those Avocados from Mexico ads during the Super Bowl. (source)
Learn
Overcoming Fear of Change
In the previous issue we talked about the power of an accountability partner.
How Max completed 66 days of meditation thanks to his buddy doing it with him, how I’m working out everyday for a month thanks to the other 15 guys doing it too, and how I changed my snacking thanks to a glucose monitor tracking my every bite.
But what happens on Day 67?
Despite the research from James Clear that 66 days is enough to instill a new habit - that doesn’t mean we’re magically wired to keep doing it.
When our accountability partner is no longer involved - that’s when the change becomes even more real, it becomes honest.
“The true test of a person’s character is what they do when no one is watching.”
The same applies for how we live when it comes to our health & longevity.
We might get started on a new challenge and get over that initial hump - take on a new habit because of someone (or something) else - but the sustained change has to be internal to ourselves.
One of the biggest deterrents of change is if the perceived effort is greater than what we think we’re capable of. That’s why we don’t even get started.
So using an accountability partner and actually getting off the starting line is huge to overcome this initial roadblock.
But we need more for sustained change - specifically we need to know:
Our purpose (our WHY)
How to shut down our fear
There’s a lot that goes into finding our purpose. We’ve talked about it in the past (Issue #187) and will explore new research in upcoming issues. But the key is tying the new change to our identity and to align this change with the person (ourselves) and world we want to create with this new behavior.
Max is no longer meditating because he’s getting a text message every afternoon from his friend. He’s doing it because 1) he knows that he can actually do it, and 2) it’s connected to who he wants to be as a father, a partner, and a person. It’s pushing him closer to the ideal version of himself.
But even when we know this WHY - thanks to evolutionary biology (we’re programmed to survive), our brain is designed to protect us from failure.
According to Steve Magness and Brad Stulberg in Peak Performance, this isn’t limited to the brain protecting us from physical injury. Our ego also protects us from emotional injury. So we quit.
The marathon runner can sprint the last quarter mile - but not at mile 22. That means the fatigue isn’t in our legs - it’s in our heads.
It’s not about success or failure. It’s not about perfection. It’s definitely not about what others think.
Change is small. It’s methodical. Don’t be afraid of it - even if it seems hard.
It’s ok if you didn’t meditate on day 67 - because there’s always day 68.
Try
Write ‘em Down
Write down your fears - expose yourself to your ego.
Then figure out where these fears come from, so you can confront them and become more authentic with yourself. That’s when you’ll start to realize your real potential for change.
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Eat
Avocados
Avocados are awesome. I was a little scared of them 20 years ago when I first saw them at the salad bar in college, but they’ve since become one of my go-to foods. Creamy and rich - this fruit is known for its distinctive green, buttery flesh and large seed in the center.
They’re one of the best sources of healthy fats (monounsaturated), plus full of fiber, vitamins E, C, K, B6, and minerals like potassium and magnesium. Avocados help improve heart health, lower cholesterol, may fight off cancer, plus benefit digestive, eye and skin health.
How to eat it
Serving size: roughly 1/5 of an avocado or about a spoonful
When to eat: any time. Avocados can make their way into any meal or be a snack on their own
Pairing: Avocados enhance the absorption of fat-soluble vitamins like A, D, E and K (26% daily amount) from other foods (the list is endless: chicken, beef, salmon, black beans, etc.). And enjoying avocados in leafy green salads will bring out the nutrients of the avocado
More…
Avocados are naturally vegan, gluten-free, and keto-friendly, making them an excellent choice for various dietary preferences or restrictions
Due to their high fat content, avocados are calorie-dense, which may be a consideration for weight management
Organic avocados may have fewer pesticides, but nutritionally, all varieties of avocados offer similar benefits
Mexico dominates global production (28%), more than 2.5x the next country (Colombia)
Cook
Guacamole
This homemade guacamole, made in under 10 minutes, is a blend of nutritional powerhouses. As mentioned, avocados offer heart-healthy monounsaturated fats and fiber, while red onions and Roma tomatoes are rich in antioxidants. Cilantro adds a fresh twist and aids in detoxification. Lime juice not only brings the zest but also vitamin C, and the kick of jalapeño peppers stimulates metabolism. With cumin for added flavor and health benefits, this guacamole is a tasty and nutrient-packed snack.
In the News
The Right Whey: A new meta-study reveals the value of whey protein, it…controls blood sugar (Issue #288), lowers triglycerides (Issue #291) and lowers high blood pressure (Issue #285). (Source)
Get Fit on a Budget: The beauty of exercise is you can do it anywhere and with little to no equipment. Bodyweight exercises with TMAC Fitness are some of the best workouts you can do. Want more ideas? (NYTimes)
The Trials of Losing Weight: Why is it harder for women to lose weight? It comes down to differences in hormones and overall metabolic function. But it’s not impossible, #1 - try increasing your ratio of strength-to-cardio training. (Levels Health)
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