Can you do it all?
​
No.

There is NO productivity tip that will turn you into a super human.
Nope. None. Nada. 

Yes, you can give have empowering and purposeful work,  and yes you can have passions and interest. You absolutely can (and MUST) nourish and exercise your body. And of course you've got to take care of your family.

But take a moment to look at your list. Because I have got to tell you most of us have our list so far out of whack that no wonder we feel like frenzied f-ck ups!

If you're juicing all you can out of life but still aren't satisfied trust me I know what that feels like. And like so many people you just might be stuck on the hedonic treadmill. 

Here's the jist. If you're going to find more satisfaction in life you have got to start disappointing people immediately. And sometimes the person you are disappointing is the fake, unattainable version of yourself that you've been constructing in your mind. With the highlight reels of people's lives (ahem: social media) blasting away at us 24/7 and a world that seems to speeding up resource consumption at a break-neck speed, it's not our fault that we have unrealistic expectations of ourselves. BUT it is our responsibility to recognize the trap and immediately begin to untangle ourselves.

Maybe you're asking yourself, "How do you maintain the balance pursuing your passions and maintaining a healthy body and mind, and a thriving home life?"

News flash. Balance is a myth. And doing it all is a trap. 

There are seasons for all things. So if you are hoping to raise 4 kids, launch a multi-million dollar business, run a marathon, and travel the world all at the same time - it might be time to get very good at disappointing people.

Here aer some strategies, habits, and insights  that you need to employ NOW if you want to move from FOMO & frenzied into YOLO & loving life.

• Know your highest values, and say NO to anything that doesn't fit. This one is simple but not always easy. That's why I employ a simple test.
  • STEP 1: Set a timer for 60 seconds. Write down as many words as you can that answer this prompt. "_________ makes life worth living."
  • STEP 2:  Set your timer again for 60 seconds. Cross out as many words as you can as quickly as you can until you get down to 3-5 top words on the list.  The key here is to go with your gut. Don't overthink what you're crossing out. Let your instinct lead you.
  • STEP 3: Write your final 3-5 words at the top of a blank piece of paper. Then journal on the following prompt. "What in my life upholds these things? What is taking away from these things?"
• Remember your health is your #1 asset. If you don't have time to exercise and eat right you need to get real about anything that is getting in the way (this might include kids' activities, side hustles, or responsibilities you've volunteered yourself for that no longer fit).
  • ACTION ITEM #1:  Schedule (3) 45- Minute workouts into your week as appointments in the same manner you might schedule a meeting at your child's school or a conference call with colleagues.
  • ACTION ITEM #2:  Many grocers allow for online cart building. Make a list of healthful foods that you LOVE and add these items to an online shopping cart and save the list. This way every time you go to shop for groceries you will have a pre-programmed list of foods that you not only love to eat, but also offer nutrition to serve your amazing body. 
• Show Love to Your Future Self. This one can be hardest, but it helps if you work backwards keeping in mind the values exercise from up top. Imagine yourself 5, 10 ro 20 years into the future. Get clear on now what you want to have accomplished but rather how do you want to FEEL. From there reverse engineer steps that you might need to take to allow yourself to come closest to that feeling NOW. Often we find that not much needs to be ADDED to life rather we have to start pruning out what isn't working. This can mean disappointing your boss, perhaps reframing some expectations you put on yourself, or getting real with a loved one or spouse about a lingering issue. 

If you want to do it all — grow your business, show up for your family and friends, and nourish your own wellbeing — you have to start disappointing people including the self you thought you had to be in order to please the true self you already are. 

Water is second only to air as the number one need. Yet over 75% of Americans are considered chronically dehydrated {1}.

Perhaps it is the simplicity of the solution, drink more water. Or, maybe it is because we can't tell it's 'working' quite the way we can with a cup of coffee, or a glass of wine. It could be that we have conditioned ourselves out of finding pleasure partaking in the most natural, and necessary nutrient on the planet (and one we shouldn't take for granted when almost 1 Billion people on the planet don't have access to a clean drinking source).

But, regardless of the of the reason we don't drink enough water, and we should. In fact drinking more water, more than even changing your diet or your exercise routine, is the simplest change you can make that will improve your health physically AND mentally more than any other.

Here's why...

10 : Proper hydration makes you less irritable.
Yes, you read that correctly. Dehydration causes fatigue, mood swings, and is even linked to depression. When your brain is dehydrated it is zapped of its energy, and it has a harder time producing serotonin, a neurotransmitter that plays an important role in everything from mood regulation, to sex drive, to sleep patterns {2}. A well hydrated brain isn't worried about conserving energy waiting for its thirst to be quenched. Instead it can function properly... and more fluidly ;)

9 : A hydrated body has less cravings
If you're watching what you eat, but you're not hydrating yourself properly, you may be fighting a losing battle. In fact when the body is in search of water, sometimes we can mistake those signals as hunger instead in attempt to meet the need.

8 : Hydration Lessens Your Stress
The stress of being thirsty is one of the strongest signals our brain can give us, just like being sleepy or hungry. A baseline need is not being met. Neglecting baseline needs, chronically, means living in a state of regular elevated stress. When we are stressed we are also more prone to make impulsive, and reactive decisions, which can derail other healthy habits we have adopted.

7 : Dehydrated muscles cramp faster and recover slower
If you are dehydrated after a workout the protein synthesis needed to rebuild and restore muscles is hindered {4}. Dehydrated muscles also cramp faster due to build up of waste products from working out, and their inability to easily flush away. So after a heavy workout, that soreness you feel could be attributed to crushing it in the gym... but at least some of that soreness is likely telling you that you need to seriously up your water game, bro.

6 : Dehydration may hinder fat loss
A study published in the Annals of Family Medicine {5} showed that inadequate hydration has a strong correlation to obesity. While researchers are still discovering new links and understanding the mechanisms that cause the strong associations, there are many variables at play that are likely factors.

One basic and very simple connection is simply one of volume. Ingesting water takes up volume in the stomach. Volume is gauged by receptors in the stomach that help signal to the brain when the organ is full and eating should stop. 

Another plausible connection returns to the stress induced by chronic dehydration. The body is naturally more inclined to hang on to fat stores during times of stress as a survival mechanism.

5 : Dehydration increase your chances of kidney stones (ouch!)
Kidneys are crucial in eliminating waste and maintaining blood pressure. When we are dehydrated it become difficult for them to operate effectively. Kidney stones are also more likely to develop in a dehydrated environment due to mineral build up that is less regularly washed away with urination. Over time those build ups can create stones that settle and bond to the tissue in the kidney, bladder, urethra. No, thank you!

4 : Hydration maintains healthy metabolism
Down to a cellular level, hydration is effecting your body's ability to take in the chemicals they need to process and function. One important function is supports is maintaining a cell's sensitivity to insulin, and important hormone in metabolism. Insulin resistance is linked to Type 2 Diabetes (which differs from Type 1 diabetes which is an autoimmune disorder that attacks the pancreas and halts the body from producing insulin). Insulin resistance often leads to weight gain, vascular issues, and a host of other processes and problems related to metabolism. Properly hydrated cells are more likely to remain sensitive to the insulin they receiving allowing the metabolic systems of the body to perform more optimally.

3 : Proper hydration aids in digestion and elimination
This is pretty simple, but going to the bathroom is much more efficient and comfortable in a well hydrated body. Chronic dehydration can cause cramping, constipation, and also can effect your body's ability to pull vital nutrients from food in the digestion process.

2 : Heart rate recovery improves when you're well hydrated
A recent study showed that athletes who were well hydrated before, and during performance were able to bring their heart rate back to a resting active heart rate faster than their dehydrated counterpart. This is a significant finding as heart rate recovery is a key indicator in cardiovascular health {6}.

1 : Hydration keeps your heart beating properly
When your are well hydrated electrolyte levels are more likely to be well maintained. Electrolytes are crucial in continuing the beating of your heart (pretty important!). Keep your ticker in rhythm by maintaining proper hydration levels so that the only time it skips a beat is when you see someone special ;)

So what's the easiest way to gauge whether you are getting enough water? Well the bathroom of course. Yes, you should take a look at your pee (and honestly your poop too but that's for another blog). If your pee is the color of apple juice or darker, you need to up your water intake - stat! If it's the color of lemonade, you're in good shape.


{1} Survey of 3003 Americans, Nutrition Information Center, New York Hospital-Cornell Medical Center (April 14, 1998).
{2} https://link.springer.com/article/10.1023/A:1010346904526
[3] Benton, D. (2011). Dehydration influences mood and cognition: a plausible hypothesis?. Nutrients, 3(5), 555-573.
{4}Clark, Nancy. "Rehydrate after Exercise to Recover Faster." Http://www.humankinetics.com/excerpts/excerpts/rehydrate-after-exercise-to-recover-faster. Human Kinetics, n.d. Web. 18 May 2016.
{5} https://www.annfammed.org/content/14/4/320.full
{6} Moreno, Isadora Lessa, Celso Ferreira, Carlos Marcelo Pastre, Luiz Carlos De Abreu,, Vitor Engrácia Valenti, and Luiz Carlos Marques Vanderlei. "Journal of the International Society of Sports Nutrition." Effects of an Isotonic Beverage on Autonomic Regulation during and after Exercise. N.p., 4 May 2012. Web. 18 May 2016.
{7} https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/