Hello Powerful!
Insights by: Katie Lopez
As I reflect on nearly 20 years as a dietitian, I am amazed by the journey and the thousands of people I've helped improve their health. It’s been a remarkable experience supporting individuals who’ve made profound changes and are now living their best lives. They’ve awakened to their true power, realizing they are spiritual beings having a temporary human experience.
Here are some key patterns I've observed:
Identity Shift: People who achieve significant health improvements often redefine themselves as fit and powerful. This shift in identity is crucial as it shapes thoughts and behaviors. Those who see themselves as fit naturally revolve their lives around fitness. They stay active, prioritize high-protein foods, and regularly engage their muscles. Even with a desk job or a demanding travel schedule, a fit identity drives them to incorporate movement and protein into their routine.
Protein Prioritization: High-protein foods are central to their diet. Protein not only helps keep us full but also supports muscle growth and enzyme formation and is typically rich in vitamins and minerals. Incorporating protein into every meal and snack is a simple yet effective strategy. Options like meat, eggs, yogurt, and low-fat cheese are excellent choices. Personally, I consume 40-50 eggs each week!
Regular Muscle Stimulation and Movement: After age 30, we naturally lose muscle and gain fat, which can lead to perceptions of a slow metabolism or a genetic predisposition to weight gain. Challenging these beliefs through consistent movement and muscle-building activities can significantly boost metabolism. In my opinion, hiring a personal trainer is one of the best investments in your health.
Daily non-food "Snacking" for Well-being: Boosting feel-good hormones like endorphins, serotonin, dopamine, and oxytocin throughout the day can be achieved through activities beyond eating. Consider regular “snacks” of exercise, journaling, music, breathwork, affection, or sunlight. These practices help reduce the tendency to self-regulate with overeating and processed foods.
Personally, I’ve experienced remarkable transformations by shifting my identity. One of my favorite tools for making these changes is a vision board, as imagination holds boundless potential.
Coming from a family that struggled with body image, overeating, and identifying as “big people with slow metabolisms,” I dealt with IBS, unstable glucose levels, and constant hunger throughout my childhood. Through changing my identity, I have reversed these issues and now feel healthy and confident.
Power Play:
Monitor your glucose fluctuations day and night with a continuous glucose monitor from Nutrisense. It’s a fantastic way to see how lifestyle choices impact glucose patterns. The Nutrisense app and coaches are excellent and provide support for meaningful change without strict dieting. A former outstanding graduate student of mine now leads as the head dietitian at Nutrisense! Use this link and code POWER for a $75 discount.
Power Book:
The New Menopause by Dr. Mary Claire Haver
Power Quote:
“God told me to love my enemies, and I obeyed and chose to love myself.”
Support and Inspiration:
Join our private Facebook group, “Power Blueprint,” for just $35/month, with the flexibility to cancel anytime. Our mission is to offer valuable support and inspiration to help you thrive. Check out my ebook “Power Blueprint” a comprehensive guide designed to help you adopt a transformative mindset and achieve optimal wellness.
Until next time,
Katie Lopez
katie@wearehighpower.com
code: POWER
for a $75 discount