How Viewing Being Healthy as a Skill Can Transform Your Life
In high school, I used to listen to the skinny girls in the bathroom complain about gaining a pound and how fat they were. I’d slink my extra-fifty pounds past them and wonder why they weren’t more grateful for their current state of health and beauty. How I longed to be like them—thin, vibrant, beautiful, healthy—but that vision seemed like an out-of-reach dream—something impossible in my current body and current life.
I didn’t consciously subscribe to a philosophy of gene-driven body shape and health, but those girls seemed like a different species than me. They had something I did not have and did not know how to get.
Over the years, my obesity has persisted despite many attempts to shift my eating and exercising habits. Eventually, I grew extremely resigned. Whatever it took to be thin—I didn’t have it.
I pushed my dreams of health and vitality to the back of my mind and focused my energies on other matters—like training myself in the science of learning and the growth mindset.
Funny thing, that. Once you start adopting a growth mindset in one area, you start to want to apply it to all areas of your life. If I acknowledge that I am capable of learning and growing in math and science, how can I not acknowledge that I am capable of learning and growing in the area of health and well-being?
I also started to see that some aspects of health that just seem natural and inherent—like sleeping—are actually skills (now that we live in a modern culture).
Turns out, sleep is something you can get better at!
And, it turns out, getting better at sleeping is a big step in getting better at having a healthy weight and metabolism.
I discovered this by accident when I had a hysterectomy. After the surgery, the nurses kept waking me up and telling me to breath. I found this extremely irritating.
Turns out, that I had sleep apnea. And I had a pretty severe case of it. I checked with my husband and he said that I regularly quit breathing every night. I had no clue.
I started doing research. Research which initially was very discouraging. Sleep apnea is frequently caused by obesity. And, not sleeping well often leads to greater obesity. It also can cause all kinds of other health problems like heart disease and diabetes.
I started picturing my future as a fat lady on a scooter.
But I decided to try some other remedies first.
I got a C-PAP machine. This is a machine that one wears while sleeping. It delivers a constant stream of pressurized air into the nose.
The results were immediate.
For the first time in years, I slept through the night without having to get up four or five times to go to the bathroom!
And over the next nine months, I lost 65 lbs.
That is a pretty significant result and I am very pleased.
But, I am not done.
I am just beginning to learn how to get better at sleeping. I am reading Shawn Stevenson’s book, Sleep Smarter, and my husband and I are embarking on a journey of getting better at sleeping.
Here are some of the things I have learned so far:
· Turn off the screens. Our brains respond to blue light by producing more daytime hormones which interfere with the quality of our sleep. Shawn recommends turning off our devices at least an hour before our bedtime.
· Maintain consistent sleep and waking times. Even changing your sleep schedule on the weekends can have significant impacts on your health.
· Sleep cool. Shawn states that the optimal room temperature for sleeping is around 60° to 68°.
My husband and I will have to engage in some serious habit transformation to incorporate these suggestions into our lives, but I believe the effort is worth it. And—adopting a growth mindset for areas of health—I believe I can learn how to make these changes work in our lives.
But, I am still not done.
I am bringing a growth mindset to the arena of nutrition and how to eat well.
I’ve struggled with this my entire life. I’ve tried all sorts of programs and diets. They either didn’t work or I couldn’t maintain them long term.
Again, this led to extreme resignation. Whatever other people had that allowed them to change their diets and lose weight and keep it off, I didn’t seem to have.
But, I’m bringing a growth mindset to this as well.
It turns out, in our modern world, eating well is a skill. We’ve been told that all we need to do to lose weight is to eat less and exercise more.
That has never seemed to work for me.
And, it turns out, it is something that isn’t working for a lot of other people as well. Gary Taubes lays out a lot of the research about how (and why) the common approach—eat less and exercise more—isn’t working for so many of us.
Perhaps there is a better way.
So, I am embarking on a learning journey on how to become excellent at eating to sustain energy, health, and vitality.
My journey has just begun. Here are some of the people I am turning to for information to light my path:
· Shawn Stevenson: The Model Health Show
· Robb Wolf: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You
· Gary Taubes: Why We Get Fat: And What to Do About It
· Robynne Chutkan: The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out
Shawn Stevenson talks about the stages of getting better at a skill or habit. They are:
1. Unconscious incompetence—when you’re doing something wrong and you don’t know you’re doing it wrong
2. Conscious incompetence—when you’re doing something wrong and you know you’re doing it wrong
3. Conscious competence—when you’re doing something right but you have to consciously focus on doing it the right way
4. Unconscious competence—when you’re doing something right and you don’t have to think about it.
In terms of getting better at sleeping and eating, I am hovering between stages one and two for a variety of different habits. In some areas, I know what changes I need to make, but haven’t yet figured out how to make them—like not using electronic devices for an hour before sleeping or ensuring that we go to sleep on a consistent schedule—and in other areas, I haven’t yet figured out what exactly I’m doing “wrong”. I have a feeling that a big part of the secret to achieving health is discovering how to achieve (and maintain) a healthy gut biome, but I don’t yet know enough about it to determine the changes I need to make in my diet.
But, hey. Like I tell my nephew, I have a super-hero brain and I can learn anything I really want to.