Did you know that there are actually 7 types of rest?
I think one thing most, if not all, humans have in common is the need for some good quality rest. Any chance that I have to unwind and relax in a cozy, decluttered environment, I take it. Unfortunately, that is more of a privilege these days and not something everyone has the luxury of having. Especially with the fast paced life that a lot of us live.
Sober Curious.
Alcohol is used for so many things these days. You drink it to celebrate, when you’re having a bad day, when you’re socializing. We binge drink in college or to look cool or because it’s the weekend. Or if it’s a first date or the weather is nice or to escape your emotions.
Then we wake up the next morning with a hangover and say the words so many of us are familiar with. “I will NEVER drink again.” But then it’s right back to it the next weekend.
I never realized I had a problem until I took a step back from it.
Alcohol = ethanol: which is the same thing we use for rocket fuel, house paint, antiseptics, solvents, perfumes, etc.
We are a generation of label readers. We avoid dairy, gluten, processed food and refined sugars. We buy natural organic, clean products. But yet we drink alcohol…for fun. And it takes 3-4 days to remove alcohol from the body.
We justify our drinking by normalizing it and compare ourselves to people who “actually” have a problem. We fail to see our patterns or progressiveness.
1.) Disrupts sleep – alpha brain waves still activated during sleep, so we are unable to fully recuperate. Deprivation of REM sleep causes anxiety, mood swings, and memory loss.
2.) Causes anxiety – alcohol is a depressant, we often forget that. Drinking alcohol releases cortisol and adrenaline, so when the “take the edge off” feeling goes away, you’re left with anxiety.
3.) Makes detoxifying your body difficult – alcohol cuts the line in the liver’s detoxification process, so toxins from food, air, skincare products, medication, etc. build up over time and cause issues with mental function and the central nervous system, premature aging and makes it more challenging to lose weight.
4.) Causes weight gain – excess toxins get into fat cells, high in sugar/calories with no nutritional value, and messes with blood sugar balance.
5.) Messes with your brain – Every part of your brain is affected: memory, motor function, inhibition, personality, emotional state.
6.) Disrupts endocrine function (hormones) – sleep cycle, raises estrogen, depletes testosterone, stimulates fight or flight response
7.) Destroys microbiome – dysbiosis, imbalance of good and bad gut bacteria (kills good, bad flourishes). Causes yeast overgrowth, inflammation, brain fog, nutrient deficiencies.
1.) Young Adult Alcoholic (31.5% of alcoholics in the U.S.) – underage drinkers/early 20s binge drinkers, seen as a normal phase in life
2.) Young Antisocial Alcoholic (21% of alcoholics in the U.S.) – Mid 20s/early 30s, started drinking young. Alcohol used for self-medicating, poor impulse control, typically also have mental health disorders.
3.) Functional Alcoholic (19.5% of alcoholics in the U.S.) – middle aged, “have it all together” types. Family history of alcoholism, mood disorders, etc.
4.) Intermediate Familial Alcoholic (19% of alcoholics in the U.S.) – Family members with problems. Family stress leads to alcoholism.
5.) Chronic Severe Alcoholic (9% of alcoholics in the U.S.) – typically male, usually struggling with legal issues or other drug issues.
I did a round of 75 Hard in 2020 where one of the rules is no alcohol. I also read this book called Quit Like a Woman by Holly Whitaker. After the 75 days were over, I decided my body needed more of a break. I needed more reflection. I ended up taking a break from alcohol for 6 months.
Since then, my relationship with alcohol has changed. I don’t use it to cope with stress. I don’t use it to avoid dealing with trauma. I don’t use it to release my inhibitions. But I don’t need it to communicate with people. I don’t need it to have fun.
I encourage everyone to self-reflect. What are your triggers? Also, why do you drink?
I now drink very infrequently. I learned my limits and rarely even reached them. I know how certain alcohol affects me more poorly than others. So, I stick to wine or tequila/mezcal.
Will I ever be sober forever? I’m not sure. But I have learned my triggers and the reasons I previously drank and won’t allow myself to go down another rabbit hole.
Would my life be better without alcohol? Maybe.
But cutting back sure has improved my mental, physical and emotional health.
And to me, that is enough.
What is Red Light Therapy?
Red Light Therapy (RLT) is a treatment that uses low wavelength red light. RLT was something NASA began experimenting with on plant growth in space and also to heal wounds in astronauts. Because of the success rates, this therapy is being studied for more potential uses.
What are the benefits of RLT?
During these scientific studies, there have been high correlations between RLT and various ailments such as: inflammation, anxiety/depression, athletic performance, bone/joint health, brain/nerve health, fat loss, hair health, heart health, immune health, oral health, pain, skin health, sleep, thyroid health, and wound healing.
Red/NIR light inhibits several cellular pathways. The Net Effect: reduced inflammation. Chronic inflammation is widely recognized as the major contributor to all chronic diseases. RLT reduces inflammation where mitochondria are present (which is basically everywhere in the body). Red Light Therapy produces anti-inflammatory effects that are comparable to non-steroidal anti-inflammatory drugs (minus all the negative side effects).
Although pain is a very complex condition, pain is mainly caused by either inflammation or poor microcirculation. Inflammation sensitizes the nerves during an injury which makes things tender, irritable and painful. Compromised micro-circulation leads to a lack of oxygen and nutrients which causes a lower threshold for pain signals to be sent to the brain. By decreasing inflammation or improving your blood flow, the pain signals and pain decreases. Research consistently shows that RLT/NIR are effective for reducing this inflammation.
Red/NIR light stimulates energy production in our cells, increases bone factors, enhances blood vessel formation and blood flow to the necessary areas, reduces inflammation and produces collagen. Basically, it helps you to build stronger bones and more collagen.
In order for a wound to heal, there is a dynamic process that coordinates the cellular events that are essential for tissue repair and then re-establishing the epithelial barrier function. This happens in three phases: inflammatory, cellular proliferation and tissue remodeling. RLT plays a positive role in the increase of cellular proliferation and the viability of mesenchymal stem cells, endothelial cells, osteoblasts, lymphocytes, epithelial cells and fibroblasts.
Studies show that Red/NIR light has a positive impact on the hormone that promotes sleep: melatonin. It can dramatically improve the quality and quantity of sleep. Melatonin protects mitochondria from damage and is essential for regeneration while we sleep. It also prevents free radical damage, regulates and maintains bioenergetic function and respiratory activities, electron transport chain and ATP production.
Red light stimulates both collagen and elastin production and repairs UV damage. It stimulates collagen synthesis and fibroblast formation which reduces inflammation and improves energy production of the mitochondria and facilitates DNA repair. Your skin is part of the integumentary system and is critical to your health and wellness. Red/NIR light can combat common skin conditions (acne, vitiligo, burns, etc.), reduce cellulite and reduce color patches or hyperpigmentation.
Red/NIR light has proven to help both men and women to not only prevent hair loss but regrow hair. RLT can even increase the thickness of each strand of hair, thus helping the quality and quantity of hair. Hair grows in three phases: anagen (growth phase), catagen (transition towards skin pore), and telogen (blood supply to the hair follicle and growth ends). Red/NIR promotes the transition from the telogen phase back to the anagen phase.
Red Light Therapy is also known as low-level laser therapy (LLLT). It has been shown to have extremely significant bactericidal potential without damaging oral tissue. This has been documented in vitro and vivo.
Degeneration of the lymphoid organs associated with the immune system occurs as a normal part of aging. Atrophy of the thymus and the reduction of T-cell production are the most noticeable age-related changes that affect these lymphoid organs. RLT may reverse or prevent the shrinking of the thymus by inducing melatonin production or stimulating bone marrow stem cells that replenish the thymus. In theory, RLT could even extend your lifespan.
Currently, Red/NIR light therapy is one of the only treatments that may reverse autoimmune hypothyroidism. The thyroid gland is part of the endocrine system that secretes hormones that regulate every cell, tissue and organ in the body. Almost 5% of the U.S. population over the age of 12 has some form of hypothyroidism but it is estimated that about 40% of the population suffers from some form of underactive thyroid.
Studies have shown there is a significant reduction in mitochondrial injury and increased ATP in the infarcted area of the heart. RLT can reduce myocardial injury by increasing energy supply. RLT/NIR reduces the inflammation everywhere mitochondria are present which includes the heart.
Red/NIR light is able to elicit a response that causes fat cells to release stored fat into the bloodstream on a cellular level. Once in the circulatory system, fat can be burned off as energy. This can be amplified by having a regular exercise regimen. Some fat is harder to lose because it has poor blood circulation, it becomes hyper-sensitive to insulin or because the fat receptors in the fat cells cause them to be resistant to releasing the fat.
When you combine RLT with exercise, it amplifies the benefits. It improves your exercise capacity as well as recovery time. It augments muscle gain AND fat loss. There is also significant research that RLT prevents muscular fatigue, enhances muscular strength and endurance, increases muscle growth and fat loss, and prevents delayed onset muscle soreness (DOMS).
The brain, heart and muscles are the tissues in our body with the greatest mitochondrial density. Because RLT has a great impact on the mitochondria, this means that the brain and our overall cognitive function can drastically improve with this therapy. RLT can increase the neuronal nitric oxide content, increase vessel diameter, and improve cerebral blood flow (CBF). Neuroinflammation is one of the crucial pathophysiological findings in brain disorders. RLT reduces pro-inflammatory cytokines via inhibition or various signaling pathways which results in decreased inflammation.
There are several theories as to the pathophysiology of anxiety and depression: neurotransmitter imbalance, decreased cerebral blood flow, decreased energy, oxidative stress, neuroinflammation or impaired neurogenesis. NIR can induce short bursts of reactive oxygen species leading to the activation of antioxidant mechanisms which result in reduced oxidative stress. RLT stimulates neurogenesis and protects against cell death.
Do I need to go somewhere for RLT, or can I do it at home?
You can absolutely do it at home! The only downside is that the at home Red Light Therapy units can be a little pricey. I would encourage everyone to do their own research before purchasing a unit. For me, I see the unit as an investment in my health and you can’t put a price on that. When I was purchasing my unit, I ended up comparing two companies: BioLight and Joovv. Things I looked at were light power, EMF emission, light flicker, as well as price. Ultimately, I ended up going with BioLight (model ReStore+) based on things I found to be more important with the unit itself. I also ended up buying the Guardian unit to help target my oral health.
ReStore+ (Full Body Unit): $1,299
Guardian (For Oral Health): $189
What is 75 Hard?
75 Hard is a Mental Toughness Program that was designed by Andy Frisella. It is a program that is designed to change your life for the better by implementing good habits, improving time management, stopping yourself from making excuses and learning to be more confident in multiple areas of your life.
There are 5 Rules you must follow for 75 consecutive days. Break even one rule and you must start the program over. The program only works with discipline and consistency. Here are the rules:
1.) Take a progress picture every day. Yep. Every. Single. Day. Why? Because during this program, there will be big changes. But from day to day, you may not notice because the changes are so small. You won’t see a difference from Day 1 to Day 2, but you can flip back through the pictures and compare Day 20 to Day 1. Basically, it is a physical representation that you have accomplished your tasks for the day.
2.) Drink 1 gallon (4 liters) of water. A lot of common problems people have like having issues concentrating, not sleeping well, not feeling well, etc. can be resolved by drinking more water. For years, the experts have told us to drink 8 cups (64oz) water daily. But did you know that on average, Americans only consume 1.8 cups? That isn’t even 20% of what we should be drinking. Did you also know that depriving your body of even 2% of the water it needs, you are technically dehydrated? Water is essential, so ya gotta drink it.
3.) Read 10 pages of a non-fiction book. Reading makes you a better person. It engages your mind and your heart, and it is an indispensable habit. The brain is a muscle and needs to be worked out the same way we work out our other muscles. Disclaimer: Any book you start, you have to finish.
4.) Follow a diet. This can be whatever diet you want, but no cheat days and no alcohol. “Cheat days” is determined by what your diet plan is. If you’re doing keto and decide to eat a bunch of carbs one day, start over. Similarly, if you are following a vegan/vegetarian diet and you eat meat, start over. Additionally, if you are sticking to three meals a day with no snacks and you have a snack, start over. However, you can structure your diet however you would like. But whatever you choose, stick to it.
5.) Two 45-minute workouts. One needs to be outside. It doesn’t matter if it is 100 degrees outside or snowing, one workout must be done outdoors. Disclaimer: This does not mean vigorous exercise. You are allowed to walk for both workouts if needed.
Look, I get it. We all have busy lives. It is easy to make the excuse that you don’t have time to complete these tasks every day. And if you’re one of those people, this is NOT the program for you. And I am not shaming you for it. It isn’t a program for everyone. Some people need to dip their toe in the pool while others jump in. However, there are 168 hours in a week and only 10.5 hours are needed for the weekly workouts. Don’t blame it on time, blame it on your priorities.
My first 75 Hard Experience:
I made the choice to commit to the 75 Hard Challenge in March 2020 when everything shut down because of COVID. I thought to myself, “I have all this free time, might as well be productive.” It was definitely an adjustment on my body. I worked out prior to this challenge, but two workouts a day put my body in shock. For my workouts I used the Centr App (by Chris Hemsworth) and did multiple challenges they provided. My second workout was always a walk outside. Something about breathing in the fresh air out in nature after wearing a mask all day was very therapeutic. For my diet, I focused on having 3 balanced meals a day with no snacks. Oh, and I gave up coffee because I am obviously psychotic. I felt myself shift throughout the program.
My mind was clearer. My drive was stronger. I even completed my nutrition certification during the program which is something I had been procrastinating. When I completed the program, I felt amazing. I had only lost 3lbs, but my progress photos were like night and day. My skin was clearer, I had more energy, I read 7 books and ended up taking 6 months off of drinking. 75 Hard changed my life for the better and I constantly recommend it to the people in my life.
Why did I decide to do it again?
Simply put, because 75 Hard improved my quality of life back in 2020 and I was curious to see what it would do for me now that I have corrected some underlying issues with my Functional MD and dealt with emotional issues with my health coach. (Story for another day). I made a plan to start the program on February 14, 2022. Yes, Valentine’s Day. Because what better way to show myself love than by embarking on another mental toughness journey?
But I wanted to switch it up this time. Obviously not deviating from the rules but switching up the way that I structured the rules last time. I was going to weigh myself and take measurements after completing a set of 25 days. Measurements: Neck, Chest, Waist, Hips, R&L bicep, R&L quad, R&L calf.
Instead of the diet I did last time, I opted for a carb backloading program.
3 Meals/day, 5 hours apart. Meal 1&2: focus on fats, proteins, non-starchy vegetables. Meal 3: focus on carbs/starchy vegetables, protein, and non-starchy vegetables.
I also decided to take another break from coffee because again, I am a psychopath.
For my workouts, I kept my daily outdoor workout because the daily fresh air, vitamin D and time in nature was extremely therapeutic for me. But I decided that instead of using the Centr App this time, I would prioritize working on my lifts at the gym. I didn’t realize how much I missed lifting when my gym was closed but it is also a therapeutic for me but in a way different way that the walking is. Walking outside grounds me. It allows me to focus on gratitude and being more present. Lifting weights lets me work out my stress or emotions while simultaneously building up my confidence and knocking down my insecurities.
* Side Note: When someone is doing a form of exercise that they enjoy and that they see results with, please stop telling them that they should be doing the workouts that work for you. Your intentions may be good but not everything works the same way for people. Learn to be supportive of people during their journey instead of critical.
Why do people look down on 75 Hard?
Before doing any program, I have done extensive research on it to find out the good, the bad, and everything in-between. I first heard about 75 Hard from my friend Rachel. She had a great experience with 75 Hard and could not say enough good things about it. However, I did find a few blogs online where people expressed their various concerns for the program. Some people simply do not like challenges because they feel it doesn’t actually teach you consistency while others had problems with the rules of 75 Hard themselves. Implementing long term good habits takes time and some people believe that challenges give people false hope instead of helping them improve.
Choose a diet/No cheats:
What various health professionals have said about this rule is that they are worried that the people participating in 75 Hard will do a fad diet without researching beforehand. Some people choose to go Keto, Vegan, etc. but don’t look at where they may cause deficiencies in certain individuals. Other professionals worry that doing this rule will cause people to be too restrictive to the point where they may have a negative relationship with good and develop an eating disorder.
While they make excellent points, I encourage anyone who attempts this challenge to do research, consult their physician, and make an educated decision about the diet that will benefit them the most during this challenge. You get to choose your diet; you get to choose how restrictive you are. When Andy talks about “no cheats,” he means eating something that doesn’t align with your chosen diet (example: if you choose Vegan and you consume an animal product, you start over. if you choose Keto and knock yourself out of ketosis, you start over. If you say that you are going to eat 3 healthy, balanced meals with no snacks and you have a snack, you start over). The cheat is dependent on the diet of your choice so plan accordingly.
Drink a gallon of water:
Some people find that this amount of water is simply too much for a person to consume in a day. We have been taught the 8-glass (64oz) rule for most of our lives so drinking a gallon (128oz) seems very intimidating and like it may be too much for a person to consume daily.
Water is insanely important. We are mostly made up of water, so it is important to consume enough water daily through drinking water or from fruits and veggies to avoid dehydration. The only critique I personally have of the water rule is that drinking all of this water daily could throw off the electrolyte balance in your body. To assist with this, I consume LMNT electrolytes daily.
Two workouts/One has to be outside:
“Your body needs rest!” “Working out that much can be so dangerous!” “This is how you injure yourself!” “This is too much stress on the body!” These are common complaints that health experts have when it comes to 75Hard.
Okay, here is the thing… not every workout needs to be rigorous. You are not required to lift heavy weights or run a daily marathon. You could even walk twice a day if that is what you wanted. The point of this rule, in my opinion, is to not only move your body daily, but to show that you have way more time in your day than you think. It shows that you prioritize the things in your life that matter to you. If moving more matters to you, then you’ll move more. Also, “rest days” don’t mean that you don’t move your body. If you lift heavy weights, on your rest day, you could lift lighter weights or use something like resistance bands. But daily movement is so beneficial for your health.
Progress Pictures:
A lot of people have body issues and taking a picture everyday can be stressful. Also, your body changes day to day depending on what you eat, how much water you drink, how you slept, etc. Taking a picture every day can trigger self-esteem issues and have a negative impact on a person
Personally, I love the daily pictures. It is true that your body changes daily, but it is nice to look back at pictures and see how your body has evolved throughout the program. You look at yourself every single day, so it is hard to notice any potential progress. Trust the process and learn to notice the small changes because they will end up being big changes.
Read 10 pages daily:
The only complaint I have heard about this one is people having a “lack of time.” So, I will ask this: Do you have time to watch tv at night? Do you snooze your alarm multiple times in the morning? Do you scroll endlessly on social media? If any of this is true for you, then you have time to read 10 pages a day. Reading is good for the soul. It helps to stimulate your brain and keep you motivated. There really is no downside to reading and if anyone complains about this rule, then they are just plain crazy (LOL).
Round 2 Final Thoughts:
Where do I begin?
75 Days.
9600 gallons of water.
150 workouts
215+ miles of walking in nature.
75 strong lifts at the gym.
10 personal development books.
75 days devoted to me.
When someone asks me if 75 Hard is worth it, worth the effort, the long hours, the struggle, the sacrifice – My answer is this:
Absolutely.
I have pushed myself to pursue better. Better health, better relationships, better goals. I have learned so much about myself and the world around me. I knew what it felt like to give up, to fail, to hit rock bottom. Now I know what it feels like to show up for myself. To be consistent, go beyond any previous limits I had for myself and redesign my blueprint.
I have a lot of great areas of my life. But 75 Hard made me aspire to be great in all areas of my life.
I want to be a great daughter.
Sister.
Aunt.
Friend.
Partner.
Mother.
Teammate.
Coach.
Leader.
Person.
I want to make the world a better place. To have the ability to inspire people to do the same. I want to work hard and continue to learn and grow as a person. To continue to be in great shape and educate myself and others on improving their own health (mental as well as physical). I want to be proud of myself every step of the way.
I want to get the f*ck out of my own way.
Stop fearing failure.
Stop fearing rejection.
And embrace my entire f*cking journey.
Mental toughness is about battling yourself. Your fears, your demons, your insecurities. It is about winning the fight against yourself. It is knowing that life is filled with setbacks but if you keep showing up, if you keep trying, you win. You get knocked down and you stand back up, put your two middle fingers up towards life and say “is that all you got?”
Life is tough, but me? I am a f*cking warrior.
75 Hard has changed me for the better. My journey is far from over. I’m just getting started.
This round of 75 Hard was different for me. It is hard to put into words unless you have completed it. I had more breakdowns this time than I did my first round. My mental limits were tested a lot but I bounced back quicker than I normally do. I was able to brush things off when the old me used to hold onto things or overthink things.
I completed 75 Hard on April 29, 2022. The next day I went on a vacation to Mexico to celebrate completing this program and to get some much needed R&R. However, even though I was on vacation, I did not completely abandon the 75 Hard mindset. I still drank plenty of water, moved my body, read, and ate (mostly) clean.
When I got home from my trip, I cut down my lifts to 5 days a week, continued with my water and allowed my diet to be a little more flexible. After a month and a half of doing things this way, I realized that my body feels good lifting 7 days a week. I will share my current workout schedule in another post.
Will this be my last time doing 75 Hard? Absolutely not. This has by far been the best challenge for my head, heart and body and can see myself implementing it into my life for years to come.