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8 Realistic Healthy Habits That Make a Huge Difference

By Stitcher

In this episode of The Mel Robbins Podcast, Dr. Aditi Nerurkar shares her expertise on achievable habits that can significantly improve overall well-being. She emphasizes a whole-foods, Mediterranean-inspired diet and discusses strategies for incorporating movement throughout the day to counteract the detrimental effects of prolonged sitting.

Dr. Nerurkar also provides insights on managing stress through techniques like transitional rituals, monotasking, and maintaining consistent routines for sleep, nutrition, and exercise. Additionally, she explores cultivating both short-term and lasting happiness through fostering balance across various life domains, including work, relaxation, social connection, and self-reflection.

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8 Realistic Healthy Habits That Make a Huge Difference

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8 Realistic Healthy Habits That Make a Huge Difference

1-Page Summary

Healthy Eating and Nutrition

Dr. Aditi Nerurkar advises shopping the grocery store perimeter for whole, minimally processed foods like fruits, vegetables, whole grains, proteins, and fermented items to support gut-brain health. She recommends a Mediterranean-style eating pattern emphasizing plant-based foods, while allowing indulgences in moderation.

Movement, Exercise, and Combating Sedentary Behavior

Dr. Nerurkar equates prolonged sitting to "the new smoking," increasing stress and burnout. To combat this, she suggests incorporating brief movement breaks throughout the day, even 5-10 minute walks. Her routine includes a mix of walking, resistance training, and balance exercises aimed at getting 30 minutes of activity most days.

Stress Management Strategies

Nerurkar introduces a "fake commute" ritual to psychologically transition between work and home. She advises taking intentional breaks, practicing monotasking, and establishing consistent sleep, nutrition, and exercise habits to manage stress.

The Science of Happiness and Well-Being

Dr. Nerurkar distinguishes between hedonic happiness (short-term pleasure) and eudaimonic happiness (lasting purpose and meaning). To cultivate balance, she suggests incorporating a "lifetime in a day" with childhood playfulness, work accomplishments, relaxation, social connection, solitude, and reflection.

1-Page Summary

Additional Materials

Counterarguments

  • Shopping the grocery store perimeter may not be feasible for everyone due to economic, geographic, or seasonal limitations, which can affect the availability and affordability of whole, minimally processed foods.
  • A Mediterranean-style diet, while beneficial for many, may not be culturally appropriate or preferred for all individuals, and other dietary patterns can also support good health.
  • Equating prolonged sitting with smoking might oversimplify the complex health risks associated with smoking and could minimize the perceived dangers of smoking tobacco.
  • Brief movement breaks are beneficial, but they may not be sufficient for everyone, especially those with specific health conditions that require more tailored physical activity recommendations.
  • A routine that includes walking, resistance training, and balance exercises may not be suitable for all fitness levels or may not address all aspects of physical fitness, such as flexibility or aerobic endurance.
  • The "fake commute" ritual assumes that individuals have the luxury of time and space to create such a routine, which may not be the case for those with demanding schedules or living in small or shared spaces.
  • The advice to practice monotasking and take intentional breaks may not acknowledge the reality of certain jobs or life circumstances where multitasking is necessary or breaks are not easily taken.
  • The concept of eudaimonic happiness being superior to hedonic happiness could be seen as a value judgment that may not resonate with everyone's personal experiences or cultural values.
  • Incorporating a "lifetime in a day" may be an ideal rather than a practical daily goal for individuals with time constraints, caregiving responsibilities, or other life stressors.

Actionables

- Create a weekly meal planning game with friends where each person designs a Mediterranean-inspired menu, and everyone tries a new recipe from the collection, adding a social and experimental twist to healthy eating.

  • By turning meal planning into a social activity, you not only diversify your diet with healthy, plant-based options but also make the process enjoyable and accountable. For example, you could use a shared online document or a dedicated app where each participant uploads their recipe for the week. This way, you get to explore new flavors, learn from each other, and keep your diet aligned with the Mediterranean style without feeling like it's a chore.
  • Designate a specific playlist for your "fake commute" that includes a variety of music or podcasts that you only listen to during this time to enhance the psychological transition from work to personal time.
  • Associating a particular set of audio experiences with your commute can help reinforce the mental shift between work and home life. For instance, you might have a playlist of upbeat music for the morning to energize you for the day ahead and a different, more relaxing playlist for unwinding in the evening. This auditory cue can help signal to your brain that it's time to switch modes, aiding in stress management and work-life balance.
  • Introduce a daily "micro-adventure" where you do something small and out of the ordinary to break the routine and inject a sense of playfulness and discovery into your day.
  • This could be as simple as taking a different route on your walk, trying a new hobby for 30 minutes, or having a themed dinner night at home. The key is to make each day slightly different, which can help mimic the varied experiences of a "lifetime in a day." These micro-adventures can provide a sense of novelty and excitement, contributing to both hedonic and eudaimonic happiness by offering pleasure and a sense of personal growth or exploration.

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8 Realistic Healthy Habits That Make a Huge Difference

Healthy Eating and Nutrition

Mel Robbins promotes healthier eating habits, highlighting a grocery shopping method recommended by Harvard medical doctor Aditi Nerurkar, which can contribute to reduced stress and improved wellness.

Focus on the perimeter of the grocery store for whole, minimally processed foods

Mel Robbins introduces Dr. Nerurkar's approach to grocery shopping by advising listeners to walk the perimeter of the grocery store. Dr. Nerurkar explains that by shopping the perimeter, one can focus on whole, minimally processed foods that are beneficial for the gut-brain connection. She notes that in the U.S., the perimeter typically houses produce, dairy, grains, and meats, while the center aisles contain more processed foods. Dr. Nerurkar emphasizes the importance of these foods for foundational health and counsels against relying solely on supplements to address stress and health.

Emphasize fruits, vegetables, whole grains, lean proteins, and fermented foods to support gut-brain health

Dr. Nerurkar explains that the foods lining the perimeter of the store, such as fruits, vegetables, whole grains, and lean proteins, are vital for a strong gut-brain connection. She also encourages the inclusion of fermented foods like yogurt, kombucha, and kefir in one's diet to support gut health.

Adopt a flexible Mediterranean-style eating pattern

Aditi Nerurkar expands on the idea of healthy eating by recommending a Mediterranean-style diet, which centers around a plant-based diet with minimally processed foods, emphasizing the consumption of whole grains, beans, nut ...

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Healthy Eating and Nutrition

Additional Materials

Counterarguments

  • Shopping the perimeter may not be feasible for everyone due to budget constraints, as whole and minimally processed foods can be more expensive than processed foods.
  • Some grocery stores are designed differently, and the healthier options may not always be located on the perimeter.
  • The Mediterranean diet, while healthy for many, may not be suitable for everyone due to individual health needs, cultural preferences, or food intolerances.
  • Limiting dairy and red meat intake might not align with the nutritional needs or preferences of all individuals, such as those who require higher protein diets or have specific dietary restrictions.
  • The 80-20 rule may not be appropriate for individuals with certain medical conditions that require stricter dietary control, such as diabetes or celiac disease.
  • Fermented foods are beneficial for gut health, but some individuals may have adverse reactions to these foods, such as those with histamine intolerance.
  • The emphasis on plant-based foods might not take into account the complete nutritional needs of individuals, such as those ...

Actionables

  • You can create a visual grocery map to guide your shopping trips, ensuring you hit all the perimeter sections first. Start by sketching a layout of your regular grocery store and highlight the perimeter areas where whole foods are located. Use different colors for produce, dairy, grains, and meats to make it visually appealing and easy to follow. This will serve as a reminder to fill your cart with these items before venturing into the center aisles.
  • Develop a "Mediterranean Meal Prep Sunday" routine to integrate plant-based eating into your week. Dedicate a few hours each Sunday to preparing dishes that align with the Mediterranean diet, such as roasting a variety of vegetables, cooking a batch of whole grains, and preparing legumes. Store these in portioned containers for easy assembly during the week, and pair them with a small amount of lean protein or healthy fats like nuts and olive oil for balanced meals.
  • Implement a "20% Indulg ...

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8 Realistic Healthy Habits That Make a Huge Difference

Movement, exercise, and combating sedentary behavior

With rising concerns about sedentary lifestyles, experts like Dr. Aditi Nerurkar are stressing the importance of regular movement and exercise to combat the harmful effects of prolonged sitting.

Incorporate brief bouts of movement and activity throughout the day

Dr. Nerurkar discusses the negative impacts of sitting, equating it to the new smoking. She points out that science shows sitting increases feelings of anxiety, stress, and burnout. As a remedy, she highlights the benefits of standing or walking between Zoom meetings to break up long periods of sitting, which is a common part of many people's daily routines. Dr. Nerurkar emphasizes incorporating movement throughout the day, such as taking short walks of 5 or 10 minutes to combat stress and avoid decision fatigue. Moreover, she suggests opting for a walk instead of scrolling through social media and utilizing opportunities like walking up stairs or parking farther away to add ultra-short bursts of activity into the day.

Take regular short walks, even just 5-10 minutes, to break up prolonged sitting

Mel Robbins and Dr. Nerurkar support the idea of regular movement for both physical and mental well-being. Dr. Nerurkar shares her personal routine, noting how she started with just a two-minute scenic walk after long shifts, gradually increasing her time spent walking. She also introduces walking as a form of movement meditation, stating that even a 5 to 10-minute walk each day can lower stress.

Engage in a mix of aerobic, strength, and balance training activities

Moving beyond just walking, Nerurkar speaks about integrating a variety of movements into daily life. While there was no direct mention of a recommendation to aim for 30 minutes of exercise most days, Dr. ...

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Movement, exercise, and combating sedentary behavior

Additional Materials

Counterarguments

  • While regular movement is beneficial, some individuals with certain health conditions may need to approach exercise more cautiously and under medical supervision.
  • The comparison of sitting to smoking may be seen as an oversimplification, as the health risks associated with smoking are well-established and include a wide range of serious diseases, while the risks of sitting are still being explored.
  • Short walks and standing breaks may not be feasible for everyone, especially those with demanding work schedules or physical limitations.
  • The recommendation to replace social media scrolling with walking assumes that all screen time is unproductive or harmful, which may not account for the positive aspects of connectivity and relaxation that some individuals experience.
  • The emphasis on walking might overshadow other forms of physical activity that could be more accessible or enjoyable for some people, such as swimming, cycling, or yoga.
  • The suggestion to park farther away or use stairs may not be practical for individuals with mobility issues or those living in areas without safe or accessible walking spaces.
  • The idea that brief, ultra-short bursts of activity can significantly decrease the risk of dying from cancer may oversimplify the complex relationship between physical activity and cancer risk.
  • The text does ...

Actionables

  • You can create a "movement jar" with slips of paper detailing different physical activities to choose from when you need a break from sitting. Fill a jar with ideas like "do 10 squats," "walk up and down the stairs," or "stretch for 3 minutes." Whenever you feel the urge to sit for too long, pull out a slip and complete the activity.
  • Turn household chores into mini-workouts by setting a timer for 5-minute intervals during which you perform tasks with more intensity. For example, vacuum with lunges or do calf raises while washing dishes. This not only breaks up sitting time but also turns mundane tasks into opportunities for movement.
  • Use commercial breaks or the end ...

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8 Realistic Healthy Habits That Make a Huge Difference

Stress management strategies, including breaks and routines

Mel Robbins emphasizes the importance of showing care for oneself and others as a key to stress management, reflecting the broader context of supporting friends and loved ones in taking better care of themselves.

Establish a "fake commute" ritual to transition between work and home

Dr. Aditi Nerurkar introduces the concept of a "fake commute," which she explains is important for providing a psychological switch between home and work modes. A "fake commute" in the morning may involve setting up your workstation, changing out of pajamas, taking a short walk, grabbing a cup of coffee, and reviewing the day's schedule. In the evening, it helps to wind down and move from work mode back to home life. Nerurkar suggests taking time to map out the day during the fake morning commute and bookends the day with a similar routine in the evening.

Intentionally take breaks and avoid multitasking during the workday

Schedule brief activity or mindfulness breaks to reset and recharge

Robbins and Nerurkar highlight the importance of breaks and focusing on one task at a time, known as monotasking. Dr. Nerurkar advises against multitasking throughout the workday and suggests taking pauses instead, such as a walk or breathing exercises, to reset the brain and decrease stress.

For work calls, Nerurkar suggests being present without doing other activities. Task switching, often confused for multitasking, can weaken memory and decrease the ability to solve complex problems. She recommends time-blocking as a way to implement monotasking, focusing on one task for a set amount of time before moving on.

Cultivate consistent sleep, nutrition, and exercise habits

Dr. Nerurkar discusses the importance of foundational health ...

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Stress management strategies, including breaks and routines

Additional Materials

Counterarguments

  • While self-care is important, it's not the only factor in stress management; external factors like work environment, financial stability, and social support also play significant roles.
  • A "fake commute" may not be practical or beneficial for everyone; some individuals may find it adds unnecessary structure to their day or fails to provide the intended psychological separation.
  • The concept of a "fake commute" might not address deeper issues related to work-life balance, such as the inability to disconnect from work due to workplace culture or personal habits.
  • Intentional breaks are important, but the timing and type of breaks that work best can vary greatly between individuals; some may find frequent short breaks disruptive rather than rejuvenating.
  • Monotasking can be more efficient for some tasks, but there are scenarios where multitasking or task switching is necessary and can be done effectively with practice.
  • The advice against multitasking may not acknowledge the reality of certain jobs or life situations where multitasking is unavoidable or even a required skill.
  • While consistent sleep, nutrition, and exercise habits are foundational, they may not be sufficient on their own for managing high levels of stress or mental health issues that require professional intervention.
  • The suggestio ...

Actionables

  • You can create a personalized decompression playlist to signal the end of your workday and help you transition into relaxation mode. Choose a selection of songs or sounds that you find calming and play them at the end of your workday to create a mental boundary between work and personal time. This can be a playlist you listen to on a walk after shutting down your computer or during a quiet moment before dinner.
  • Designate a 'worry time' to manage stress by allowing yourself a specific 10-minute period during the day to consciously address and write down your worries. Outside of this time, whenever a stressful thought arises, note it down and postpone further thinking about it until your next 'worry time'. This can help compartmentalize stress and keep it from overwhelming your day.
  • Experiment with a ' ...

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8 Realistic Healthy Habits That Make a Huge Difference

The science of happiness and well-being

Understanding the difference between types of happiness and incorporating various life aspects into each day could lead to balanced well-being.

Recognize the difference between hedonic and eudaimonic happiness

Hedonic happiness is derived from short-term pleasures, such as Netflix binges, fancy cars, and designer clothes. It delivers immediate gratification and is related to the pleasure one gets from material items and experiences. This type of happiness, however, acts like a bandaid, providing rapid relief but not lasting contentment. People often return to a baseline level of happiness despite positive or negative events due to the hedonic treadmill.

Eudaimonic happiness stands on the other side of the spectrum. It is associated with a sense of purpose, meaning, and contentment that comes from engaging in activities that bring fulfillment. While eudaimonic happiness can offer benefits against stress and burnout, it's the long-term impact on mental health that sets it apart. In contrast to hedonic happiness, eudaimonic happiness may lead to genetic and cellular changes, signifying a profound impact on one's health and well-being.

Incorporate elements of a "lifetime in a day" to create a sense of balance and purpose

To cultivate a sense of balance and purpose, it's recommended to incorporate elements of a "lifetime in a day" into your everyday routine. Consider the following areas:

  • Childhood: Engage in endeavors that spark wonder and playful curiosity, aiming for a state of flow which can boost mental health.
  • Work: Take on tasks that yield a sense of accomplishment and provide purpose, even if they do not offer moneta ...

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The science of happiness and well-being

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Clarifications

  • Hedonic happiness is based on immediate pleasures like material possessions, providing short-term gratification. Eudaimonic happiness comes from a sense of purpose and fulfillment, leading to long-term well-being. Hedonic happiness is like a bandaid, offering temporary relief, while eudaimonic happiness has a lasting impact on mental health. Eudaimonic happiness can result in genetic and cellular changes, indicating a deeper influence on overall well-being.
  • The hedonic treadmill concept describes how individuals tend to return to a stable level of happiness despite significant life changes or events. It suggests that material gains or losses do not have a lasting impact on overall happiness levels. This phenomenon is attributed to hedonic adaptation, where people adjust their expectations and reactions to maintain a relatively constant level of well-being over time. Hedonic adaptation involves cognitive and neurochemical processes that help individuals regulate their emotional responses to various life circumstances.
  • The "lifetime in a day" concept suggests in ...

Counterarguments

  • The distinction between hedonic and eudaimonic happiness is not always clear-cut; some experiences may overlap, providing both immediate pleasure and long-term fulfillment.
  • Hedonic activities can sometimes lead to eudaimonic outcomes, such as social bonding during shared experiences like watching a movie or dining out.
  • The concept of a "lifetime in a day" may be idealistic and not practical for everyone, given the constraints of time, responsibilities, and individual energy levels.
  • The idea that eudaimonic happiness leads to genetic and cellular changes could be overstated, as the relationship between behavior, genetics, and cellular function is complex and not fully understood.
  • The recommendation to engage in childhood-like activities may not resonate with everyone, as some individuals may find fulfillment in more structured or goal-oriented tasks.
  • The advice to take on tasks without monetary reward may not be feasible for individuals who are financially constrained and must prioritize income-generating work.
  • The suggestion to maintain connections with others assumes that all social interactions ...

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