I’m deep in a mountain running race and my legs are not happy. On a short, steep climb, my right leg suddenly locks up in a muscle cramp that leaves me hobbled. The pain is excruciating. And familiar.

Muscle cramps are common in sports like running and cycling, and I have experienced them many times. To prevent and treat them, I have tried everything from drinking litres of water to gobbling bunches of bananas, swallowing pickle juice to downing salt pills. The diversity of interventions hints at the painful truth. Despite plenty of effort, scientists still don’t know much about muscle cramps.

“By nature, muscle cramps don’t lend themselves to study,” says Kevin Miller, a professor in the Department of Health and Human Performance at Texas State University, who has studied them for 15 years.

They’re unpredictable, for one, and taking samples from a rock-hard, spasming muscle is almost impossible—even if a patient was willing to let a researcher stab them with a needle. Instead, Miller and his colleagues guess that something overexcites the nerves that govern the contraction and relaxation of a muscle, creating a feedback loop. The nerve locks up the muscle, causing pain, which further excites the nerve, spasming the muscle even more.

For decades scientists assumed the culprit was dehydration and a resulting drop in electrolytes. Salts like potassium and sodium are crucial to muscle action and water is the biggest component of blood. But no study showed that improved hydration helped with cramping.

A newer theory suggested muscle fatigue was the main driver of cramps. But just about every marathoner is tired by mile 20, but not all cramp up.

For his Ph.D. Miller dug into the literature and combined with his own novel studies, developed a new theory for the cause of muscle cramps—the spider web.

“As scientists we love to draw boxes,” he says. “We like it when one box leads to the next box, which leads to cramping. But my research shows it’s not linear. It’s more of a spider web of interrelated factors.”

Miller found there are many potential recipes for cramps, and everyone has a unique one. In one study, a researcher interviewed triathletes after a race and found they hadn’t been performing as well as they expected before they got the cramp. “Stress has an often-overlooked effect on the nervous system,” says Miller.

Intensity and duration are likely part of my “recipe.” In training I rarely hit the sustained heart rate of race day for the race distance.

“There’s a lot of research that says that cramping is a protective mechanism,” says Miller. “It’s our body telling us we can’t continue or we risk injury.”

A bad sleep, weather, low blood sugar can all play a role. But cramps can also happen for no obvious reason, which suggests there are missing elements.

Chloride is one possibility, says Michelle Stehman, an assistant professor in the Department of Exercise Physiology at Saint Francis University in Pennsylvania. Scientists know chloride is important for maintaining muscle function, though they don’t know exactly how. “We just know it helps keep muscle contractions happening,” says Stehman.

The direct role of sodium and potassium in muscle function pulled the focus of research, but Stehman is intrigued by historic studies that suggested chloride played a role in labourers who experience cramps. She suggests runners prone to cramping should check the ingredients in their electrolyte drink. Most include sodium and potassium, but not all have chloride.

Otherwise, Stehman and Miller’s best advice for runners, cyclists and any other athlete, is to mimic racing duration and intensity during training, add extra rest before an event, and, unfortunately, accept that suffering is probably inevitable, at least in the short term.

The only way to figure out why cramps happens to me is to reverse engineer them, says Miller. He has developed a post-cramp questionnaire that asks questions about sleep, stress, training, race intensity, nutrition, and, yes, hydration, electrolytes and fatigue.

“When you get a cramp you answer the questions,” he says. “The next cramp, you do it again. You’re looking for patterns…to figure out your individual recipe.”

I’m left with a simple choice: dial back my effort and avoid future cramping or accept the inevitable and try to refine my race preparations. So, I buy a new electrolyte with chloride, add more intensity to my training plan, and mentally prepare myself for the challenges lying somewhere down the trail. 

What to do when you get a cramp

Pickle juice, mustard, vinegar: they all work to ease cramping, shortening duration up to 40 per cent over drinking water or doing nothing. But stretching is a better, faster fix, says Miller. “We’ve known for decades that a muscle can’t cramp if it is lengthened,” he explains. Any ingested intervention takes about five minutes to kick in, while gently stretching the angry muscle will work in less than a minute. The catch? Once a muscle has cramped it is much more likely to cramp again.

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The morning I received the call from IMPACT Magazine remains etched in my memory. It was December, 2022 and I was visiting family in Las Vegas. Cozy on my niece’s big couch, wrapped in a soft throw, I was taking a moment to process my emotions. Life, as it often does, had handed me a mix of joy and sorrow.

That morning, I had just confirmed the reality of symptoms I’d been dreading: I was going through a miscarriage. It’s strange how life’s pivotal moments collide. As I sat there, trying to make sense of my emotions, the phone rang.

“Hi Kaye, this is Elaine from IMPACT Magazine…” Cue tears of joy. I will never forget the surge of light that brightened what could have been a profoundly dark day.

Three weeks earlier, my period was late. At 44, I knew the chances of pregnancy were slim, and I wondered if menopause might be the explanation. To ease my mind, I bought two pregnancy tests. The first showed a faint line. By morning, two clear lines confirmed it: I was pregnant. Overwhelmed with emotion, I shared the news with my cousin, my niece, and a close friend. There was joy, but also the quiet awareness of how fragile this moment was. 

Travelling to Las Vegas for the holidays, I carried this little miracle with me. Sitting beside my parents on the plane, I felt a quiet elation. A week into the trip, things took an unexpected turn.

It felt as though my water broke, and I realized I was losing the baby. My best friend’s words echoed in my mind: “Kaye, no one tells you that when you go through a miscarriage, your body still goes through labour.” 

Over the next nine days, I felt each symptom fade away. On Christmas Day, the loss became undeniable. Amid this sadness, the call from Elaine reminded me of life’s duality. Pain and joy can coexist, and both deserve space.

This recognition by IMPACT Magazine was more than just an award; it was a beacon of hope, a symbol of resilience, and a reminder that light can pierce even the darkest moments.

I share this story to normalize conversations around miscarriages and to remind anyone experiencing loss that it’s okay to feel joy amidst sorrow. Embrace every emotion—the pain, the joy, the gratitude—because they are all part of the gift of life.

Thank you to the entire IMPACT Magazine team, for recognizing the work we do as fitness professionals and for giving us a platform to share our passions. Your “impact” is profound and far-reaching.

Photography by Pascal Lee

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Your body has a natural 24-hour clock, called your circadian rhythm, and allows for your body to operate on a healthy wake-sleep cycle. It also has effects on other systems including your digestive system, body temperature and hormones. This circadian rhythm is set by your brain, but outside forces can have an effect. One of those forces is light and darkness exposure. For example, when your eyes are exposed to light, cells send a message to your brain that it can stop producing melatonin (a hormone that helps you sleep). So, in theory, if we wake up with the sun and go to sleep with the sun, our circadian rhythm would work optimally, resulting in improved sleep.

To start our day at 5:00 a.m. and reap all the benefits of an early start to the day, we must go to bed earlier. If our goal is to awaken at 5:00 a.m., and we require seven to nine hours of restful sleep, that puts us to bed between 8:00 p.m. – 10:00 p.m. This consistent routine has shown increases in confidence, increased productivity, lower stress and even a more balanced diet.

What should we do with all of our new-found time? Let’s suppose you have previously started your day at 7:00 a.m. getting ready for work, getting your kids ready for school and feeding your pets. Ideally, you now have an extra two hours in the morning to focus on you and your health and wellness.

Here are eight strategies to master your morning and conquer the day:
Breathing exercises. When the alarm goes off, especially when first starting a 5:00 a.m. morning routine, jumping out of bed might be tough. Start your day with a two-minute breathing exercise from the coziness of your bed. Breathe in for four seconds, hold for seven and out for eight. Breathing exercises have been shown to lower blood pressure and promote relaxation. A great way to start the day.

Hydrate. There is not a magic number of glasses of water we should drink each day, as it is relative to your activity level and your diet. We should aim to drink enough water so that our urine is light yellow in colour. Drinking one to three glasses of water first thing in the morning can increase your metabolism and your red blood cell count.

Exercise. Finding the right workout for you in the morning can be fairly dependent on your household. Something that works for your energy level and your family dynamics is important. Hitting the pavement for an early morning run or doing yoga or light stretching can all be beneficial to your routine. It’s about finding what is right for you and staying consistent.

Breakfast. As an integrative nutritionist, I encourage breakfast. While there are some benefits to intermittent fasting, a healthy, nutrient-dense breakfast is a great addition to your morning routine. Oatmeal with walnuts, pumpkin seeds, and blueberries or chia seeds with plant-based milk, topped with fruit and nuts, or scrambled tofu with veggies and a side of avocado will help with balanced energy and improved alertness. Water, then breakfast, then coffee is your best order of intake.

Create a to-do list. With so many things on our plates, it is easy to get overwhelmed and overworked. Writing down a daily to-do list helps prioritize tasks and plan your day.

Positive affirmations. Research shows that positive thinking can rewire your brain. If you start your day with positive intentions, they can change the way you feel about things. Start by taking two minutes from your morning routine and saying silently or out loud:

• Good things are always happening to me.
• I am healthy.
• Good things come easily into my life.

Meal ‘think.’ Many don’t have time (nor really the desire!) to spend half a day doing meal prep each week. But we do have five minutes in the morning to decide what lunch and dinner will be. Sometimes all you need is the idea. Other times it involves checking the pantry for ingredients. Every day is different, but when we have a plan, we are much better set up for a successful, healthy day.

Meditate. Take a few moments to let your blessings catch up to you and silence your mind before the chaos of the day begins. Meditation reduces stress, improves memory, lowers blood pressure and has mental health benefits with regards to anxiety and depression. A few minutes every day can change your life.

Starting a new morning routine doesn’t have to happen overnight. In fact, starting with small and gradual steps will find you the most success. Try to be patient with yourself, yet persistent with your new routine. Celebrate small wins, focus on one day at a time and reflect and adjust as needed. And most of all—make it fun! It may take some time to find your groove, but once you do, you will wish you had started being part of the 5:00 a.m. club long ago.

Struggling to get better sleep? Try these tips:

• Keep your room dark and quiet
• Set the temperature between 18–19°C for optimal comfort
• Avoid screens for at least 45 minutes before bed
• Refrain from checking social media for the first hour
• After waking
• Close your eyes and focus
• On something positive

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Just as resolutions are exciting, they typically don’t last long. It is challenging for even the most motivated people to make healthy life changes. Consider each resolution that is on your wish list, and beneath the prospect you will find a personal gift—a talent and possibility that can add further meaning in your life.

In my youth and early adulthood, I was a somewhat gifted equestrian. As a junior, I envisioned winning provincial championships, and then being selected for junior world cup competitions, followed by a birth on a senior national team.

There came a time when I needed to re-envision the next steps in my life, so I pursued graduate studies in sport psychology before becoming a professor and a sport psychology consultant with Olympic and professional sport organizations. During an accelerated career path, my fitness waned. I became overweight, inactive, and unable to run more than a 400-metre track.

During one national team training camp, I was unable to run with colleagues on a six-kilometre trail while our athlete clients rested. Walking back from an abandoned run, I resolved to take up distance running, lose weight, and return to competition as an endurance runner.

The point is that you and I need to pursue various gifts to have a satisfying life. There are eight steps that can help you capitalize on your next gift, should you also wish to improve health status.

Step one is to identify the gifts you know you have in trust. These might include physical gifts such as speed, endurance, or agility, or some further possibilities that are uniquely yours to discover. Some of these are ones you’ve pressed into action, and some might be withering on the vine.

There are eight steps that can help you capitalize on your next gift, should you also wish to improve health status.

Step two is about discovering competing forces in your life that attract you toward a chosen gift you are attempting to pursue while others are pulling you away from it. Examples of competing forces might be, to the positive, access to a wonderful mentor, high levels of energy, and a keen interest in the gift pursuit. Counterforce might be work commitments, family life, and over-scheduling.

Step three is about the contortions we all experience when we choose a path that becomes a barrier to a gift pursuit. For many people, gift pursuits are placed on hold, for a short or a long time. The consequence of a stalled pursuit is sadness and apathy, leading to this sixth sense that something is missing from your life.

Step four would be to identify the glimpses you experience from time to time, or maybe more often. A glimpse happens when you stumble on an activity and pursuit you have been deferring that can bring you happiness. When these glimpses happen, you might have previously ushered them away several times, such as seeing this more complete version of you in your mind’s eye. Because glimpses recur, you will have many opportunities to listen to them. Finally, the glimpse of your gift will stick, and you will decide it is time for action.

Step five is to act on your glimpse and integrate it into your daily life. Endurance is never easy, but with endurance, you will onboard a positive life change.

Step six is transcendence, where you can perform your chosen gift at the quality you first saw in your mind. The reward is added life quality, improving your fitness, energy level, mood, clarity of thought, and your possibility to strengthen relationships with others.

Step seven is about pursuing symmetry, where you can begin to develop several gifts, some for now, and some for your future. Each gift has its own time in your life. So, you need to enjoy the recently onboarded gift while also curating other parts of your life, as a blend of daily activities.

Step eight completes your gifting process with a commitment to encourage others in their gift pursuits, as opposed to not recognizing their exciting possibilities or discouraging these pursuits altogether.

The thing is that life is a precious commodity we often enjoy, but sometimes falter in. This suggested eight-step process can become your stimulant and reinforcement to an even better life, physically, psychologically, and spiritually. 

With excerpts from: Gifted: 8 Steps to Succeeding in Sport, Work, and Life – a motivational book authored to support you in the discovery and endurance of your gifts.

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Read This Story in Our 2025 Inspiration Issue
Plus, meet the 36 fitness instructors named Canada’s Top Fitness Instructors in this issue. We’ve also got delicious plant based recipes, how to meal prep for success, make meaningful resolutions, practical fitness hacks, healthy morning habits and so much more!

1. Get Morning Sunlight Exposure

Exposure to natural light in the morning is crucial for regulating your circadian rhythm. Sunlight helps synchronize the body’s internal clock, promoting daytime alertness and better sleep at night. In winter, with fewer daylight hours, prioritize stepping outside within an hour of waking up, even if it’s cloudy. A brief 15–30-minute walk outside can stimulate the body’s production of serotonin, enhancing mood and focus during the day while preparing the body for better sleep at night.

Light therapy lamps that mimic natural daylight can also be effective for those unable to get morning sunlight. Studies have shown that light therapy can improve sleep quality and reduce symptoms of seasonal depression by supporting the body’s circadian alignment.

2. Avoid Bright Lights in the Evening

As evening approaches, it’s important to signal to your body that it’s time to wind down. Bright lights, especially blue-spectrum lights from screens and LEDs, can delay melatonin production, the hormone that helps induce sleep. Reducing exposure to bright artificial lights at least two hours before bed can improve sleep latency and quality.

Consider using dim, warm lighting in the evening. Light bulbs labelled “warm” or “soft white” often emit less blue light and create a calming ambiance that doesn’t disrupt melatonin production.

3. Use Blue Light Blockers on Screens

Avoiding screens in the evening is often easier said than done in our digital world. If you need to be on a device in the hours leading up to bedtime, consider using blue light blockers as screen filters or wearable glasses. Blue light-blocking technology has been shown to reduce the impact of screens on circadian disruption, making it easier to fall asleep after late-evening screen time.

Additionally, consider using devices with “night mode” or “warm mode” settings, which shift the screen’s light spectrum to warmer tones.

4. Avoid Late Meals

Eating late at night can interfere with your sleep quality, forcing your body into digestive activity when it should be winding down. Research has shown that eating close to bedtime reduces REM sleep and increases nighttime awakenings. To support better sleep, try to have your last meal at least two to three hours before bed. This allows digestion to complete, letting the body focus fully on repair and recovery during sleep.

If you’re prone to feeling hungry late at night, opt for a small, protein-rich snack that is less likely to spike blood sugar. This can promote more stable energy levels overnight.

5. Avoid Alcohol Before Bed

While alcohol might help you feel sleepy initially, it can lead to disrupted sleep patterns and reduce REM sleep. Alcohol is also a diuretic, increasing the likelihood of waking up during the night to use the bathroom. Limiting alcohol intake to earlier in the day, or avoiding it altogether, can help you achieve deeper, more restorative sleep.

6. Reduce Excessive Carbohydrate Intake in the Evening

High-carbohydrate meals, especially those rich in refined sugars, can lead to spikes in blood sugar, followed by crashes that may disrupt sleep. Instead, choose a balanced meal with complex carbohydrates, healthy fats, and protein for your last meal. Such meals promote stable blood sugar levels, reducing the likelihood of wakefulness due to fluctuations in energy.

7. Slow Down Evening Activity

The hours before bed are crucial for calming the nervous system and preparing the body for rest. High-energy activities—whether exercise, intense mental work, or even engaging entertainment—can keep cortisol levels high, making it difficult to unwind. Instead, opt for activities that promote relaxation, such as gentle stretching, reading, or meditation.

Creating a pre-sleep routine is a powerful way to cue your body and mind that it’s time to slow down. Regular activities like a warm bath or quiet journaling session can reinforce a calming association with bedtime.

8. Optimize Your Bedroom Environment

In winter, artificial heating and closed windows can lead to dry indoor air and temperature fluctuations that disrupt sleep. Aim to keep your bedroom slightly cool, ideally between 60–67° F (15–19° C), as a cooler room naturally promotes sleep onset.

A humidifier can also help, as it prevents dryness in the air that can lead to congestion or discomfort. Keep your sleeping area dark, quiet, and free from electronics. Even small amounts of light or background noise can interrupt the quality of your sleep cycles.

9. Consider Melatonin or Magnesium Supplementation

If adjusting sleep hygiene practices isn’t enough, consider natural supplements like melatonin or magnesium to support sleep. Melatonin can be helpful for individuals who struggle with falling asleep, especially if circadian disruption from reduced daylight is an issue. Low doses (around 0.5–3 mg) taken one to two hours before bedtime are typically effective at inducing sleep.

Magnesium, a mineral that supports muscle relaxation, can also help if you experience nighttime tension or restless sleep. A small dose before bed can aid relaxation and support overall sleep quality but consult a healthcare provider before beginning any supplement.

During winter, it’s common to feel out of sync with your natural sleep rhythm, but small changes in daily habits can make a substantial difference in sleep quality. By paying attention to light exposure, adjusting your evening routine, and focusing on key dietary and lifestyle changes, you can support your body’s natural sleep cycle even during the shortest, darkest days of the year.

Better sleep improves mood and productivity, supports immunity, and promotes long-term health—essential benefits for thriving during winter.

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Read This Story in Our 2025 Inspiration Issue
Plus, meet the 36 fitness instructors named Canada’s Top Fitness Instructors in this issue. We’ve also got delicious plant based recipes, how to meal prep for success, make meaningful resolutions, practical fitness hacks, healthy morning habits and so much more!

Understanding the Problem with Refined Sugar

The real challenge with sugar begins with how our bodies process it. Refined sugar, the kind we find in processed foods, has been stripped of any nutritional value and is incredibly concentrated. When we eat it, our bodies break it down quickly, causing those infamous sugar spikes and crashes we all dread—yes, the “sugar crash.” Initially, we feel a burst of energy, but it’s followed by a slump that leaves us tired and sluggish. Over time, this routine of consuming too much sugar has been linked to serious health concerns like obesity, type 2 diabetes, and heart disease.

What makes things even more complicated is how addictive sugar can be. The more we consume, the more we tend to crave, which can lead to a cycle that’s tough to break. And it’s not just about willpower—there’s a biological factor at play. When we eat sugar, our brain releases dopamine, a hormone that makes us feel good. This reaction is similar to how our brain responds to other addictive substances, which is why sugary foods can feel so irresistible.

The Science Backs It Up

The harmful effects of sugar are well-documented. From increasing inflammation to contributing to weight gain, refined sugar doesn’t offer us any favors. What many don’t realize, however, is just how pervasive sugar is in our diets. Even foods that don’t taste sweet—like bread, sauces, and dressings—are often loaded with hidden sugars. This makes it easy to consume far more than we realize.

The World Health Organization (WHO) recommends limiting sugar intake to less than 10% of our daily energy. For an average adult, that’s around 50 grams, or roughly 12 teaspoons a day. Yet most of us are consuming way more than that. Reducing or eliminating sugar can have significant benefits, from lowering the risk of chronic diseases to improving everyday energy levels and quality of life.

Why Sugar-Free Shouldn’t Just Be a Trend

We’ve heard about the dangers of sugar for a while now, but as more research emerges, it’s becoming increasingly clear that reducing sugar isn’t just about weight—it’s about overall health. More people are turning to low-sugar or sugar-free products, and for good reason. Reducing sugar intake can improve everything from mood to cognitive function, and even skin health.

But here’s the catch—just because a product says “low-sugar” or “sugar-free” doesn’t necessarily mean it’s a healthier option. Labels can sometimes be misleading. For instance, a product might be labeled “low-sugar” but still contains 12 grams per serving, which isn’t as low as it seems. That’s why it’s essential to read labels carefully and understand what you’re consuming. Being informed is key to making healthier choices.

So, What’s the Alternative?

Cutting sugar doesn’t mean giving up taste or enjoyment. Natural sugars in fruits and vegetables offer a healthier way to satisfy cravings while providing fiber, vitamins, and nutrients that keep you full and energized. Unlike refined sugar, these alternatives avoid energy crashes and add real nutritional value.

The key is choosing foods that don’t trigger the same addictive response as refined sugar. By gradually reducing sugar, you’ll break the cycle and notice benefits like stable energy, reduced inflammation, and better sleep. No need for an overnight overhaul—just start with small swaps. Opt-in for whole foods over processed snacks. Fresh fruit offers natural sweetness, fiber, and nutrients that refined sugar lacks. If you enjoy a sweet treat, try products with natural sweeteners instead.

Though fruits contain natural sugars, they also have fiber and nutrients that slow sugar absorption, making an apple a smarter choice than a sugary snack bar. And remember, even fruit juices often lack the fiber found in whole fruits.

The Future of Sugar Consumption

Looking ahead, it’s likely that refined sugar will be seen much like smoking—once widely accepted, but later recognized for its harmful effects. As more research highlights the risks associated with sugar, it’s clear that avoiding it isn’t just about managing weight; it’s about protecting our overall health. Making the choice to reduce sugar now can lead to long-term benefits in the future.

In a world full of sugary temptations, being mindful of our choices is more important than ever. Cutting back doesn’t mean depriving ourselves; it means finding healthier, more sustainable ways to satisfy our cravings. Embracing a low-sugar or sugar-free lifestyle could be one of the most impactful changes we make for our long-term well-being. 

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With this definition, you may be surprised to hear that a lack of pleasure is a large threat on our society today.

Anhedonia is a medical term referring to the inability to feel pleasure, and it is becoming more and more common among individuals, leaving them feeling exhausted, burnt out, depressed, and more joyless than ever. And it’s no wonder when you consider that today, we’re often racing around faster than ever before, numbing ourselves with social media, and losing important connections to loved ones because we’re preoccupied with other factors that are constantly pulling our attention in different directions.

Unfortunately, even once you identify that you’re experiencing anhedonia, simply being aware of the problem isn’t enough to fix
it. This is because as high-achievers, most of us have spent our lives in sympathetic nervous dysregulation (commonly referred
to as fight-or-flight) and our bodies have learned to be comfortable there. When our nervous systems are in sympathetic overdrive,
we literally cannot tolerate pleasure.

But what we can do is resensitize our mind and body to feel more pleasure—in every area of our lives. By training ourselves to feel again, and in turn experience pleasure, you can expect to be able to finally relax on vacation, be present enough to enjoy success in your achievements, feel confident accepting compliments, and even separate from numbing behaviours you’ve found yourself accustomed to.

Simple Ways to Feel More Pleasure and Joy
Here are a few simple yet effective ways to become more vulnerable, present, and aware of your feelings in your daily life and start resensitizing your body for more pleasure.

Slow Down
You might think that because you meditate or go to yoga that you’re slowing down, but that hour probably isn’t enough to calm your nervous system as much as you might think. Some signs you need to practice slowing down include constantly multitasking, thinking about your to-do list at all hours of the day, or feeling the need to speed up when you’re experiencing stress.

We stay busy to avoid feeling things. We sit on the couch and “relax” but instead of truly being present, we watch Netflix, eat, or drink that glass of wine we “need” after work. Going slow forces us to get acquainted with our feelings. Intentionally slowing down the way you walk, cook meals, or even kiss your partner will provide the pace needed to let your feelings come to the surface.

Unplug
Removing excess stimulation is a great idea for high achievers, because we are always plugged in, so our attention is constantly at the ready. Even when we’re driving, we’re listening to a podcast or making a work call. Unplugging means having time during your day where you would normally engage in scrolling or online shopping, and instead, you disconnect. You can start small–unplug and sit with your feelings for five minutes. Try to relax and do nothing. No phone, no numbing activities. Allow yourself to feel what comes up.

Movement
Implement a regular practice where you move your body in a way that feels good—this is key. This doesn’t just mean going to a workout class or forcing yourself to go on a walk. It’s about moving your body in a pleasurable way. It’s about checking in with yourself and asking, “How does my body need to be moved right now?” This could look different every day. Maybe it’s a good stretching routine or putting on a song you love and moving to it.

It may feel uncomfortable, but it’s not about doing it right—the goal is to do what your body needs.

Release Tension
Where in your body are you tense right now? It could be your neck, jaw, or pelvic floor. Strong emotions are stored in the body and can cause pain or tightness, and part of relaxing enough to experience pleasure involves releasing tension. This could be through interventions like massage and deep breathing. You can perform self-massage by finding a point of tension, applying gentle pressure, and feeling it release as you exhale. You may want to work with a professional, a pelvic floor physiotherapist, chiropractor, osteopath, TCM practitioner, etc., that is aware of these concepts and how the mind and body work together. 

This article has been edited for length and republished with permission from thepleasurecollective.com.

Photography by Vicki Bartel

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Read This Story in Our 2024 Summer Outdoor & Travel Issue
Featuring Canadian Taekwondo Olympian, Skylar Park. Must-visit adventure destinations across Canada. Your best trail running season ever with FAQs and threshold training plans. How (and why) gravel biking can rule your summer. Essential preparation to stay injury-free during hikes. Zero-waste your hiking and camping trips like a pro. Treat yourself with a Rustic Strawberry Chocolate Tart or Dairy-Free Vanilla Ice Cream, and so much more.

As the deadline for the article draws near (it is midnight the night before the article is due), imagine the stress the writer must feel as he brews a pot of coffee and sets himself up for a couple of hours to research the topic, organize the information, create an outline, come up with a catchy opening line, write the article, rewrite the article, rewrite it again, print it out and rewrite it one more time. And, of course, the whole time he is beating himself up for waiting so long to start and telling himself he’s no good at writing anyway and the article will be junk.

This is procrastination in full, weedy flower. Delay. Broken promises and unfulfilled expectations. Feelings of inadequacy and low self-esteem. Worry. Fear. Stress. Overwork and probably not as good a product as the writer would have produced if he had tackled the job in a timely and reasonable manner.

Procrastination isn’t good for anyone, anytime. So why do so many do it? I’ve certainly done it , and I bet you have too! Not just around such matters as filing income tax and completing holiday shopping, but with everyday tasks such as doing the dishes, organizing the garage or starting a project at work.

The more difficult, inconvenient, or scary the task is perceived to be, the more procrastinators procrastinate. All too often semi-convincing self-talk makes the delay appear reasonable, but in the end it’s a self-defeating behaviour that causes all sorts of problems, not the least of which is stress.

Here are ten strategies to overcome procrastination:

1. Set Goals.
   Decide what you want and what needs to happen to get it. Be specific and create a realistic timetable.
2. Commit.
   Make a contract with yourself. Tell a friend, co-worker, or family member about your plan.
3. Set Priorities.
   Make a list of the things that need to be done in order of their importance.
4. Get Organized.
   Have the right tools and equipment to do the job. Make lists. Keep a schedule.
5. Think Small.
   Don’t let the entirety of the project overwhelm you. Stay in the present and chip away at the process.
6. Break Tasks into Bite-Sized Pieces.
   The “Swiss cheese” approach to getting any major project completed is to break it apart and work on one piece at a time.
7. Use Positive Self-Talk.
   Think “carrot” versus “stick”.
8. Replace Excuses with Rational, Realistic Thinking.
9. Remember There is No Such Thing as Perfection.
   Begin the thing knowing it can never be done perfectly. You’ll do your best.
10. Reward Yourself.
    Frequently and generously pat yourself on the back; enjoy your accomplishments.

Like many other self-defeating behaviours, procrastination can be overcome. The place to begin is exactly where you are and the time to start is now!

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Recent research conducted on a cohort of more than 60,000 participants has turned our understanding of sleep on its head. This study aimed to investigate the importance of sleep regularity in relation to overall health outcomes using data from the UK Biobank, a large-scale health dataset. Sleep regularity refers to the consistency of sleep patterns, including bedtime, wake-up time, sleep duration, naps, and awakenings during sleep.

Those who maintained consistent sleep schedules saw substantial reductions in the risks of all-cause mortality, cancer mortality, and cardiometabolic mortality. Those with higher scores for sleep regularity experienced a 20-48 per cent lower risk of all-cause mortality, a 16-39 per cent lower risk of cancer mortality, and a 22-57 per cent lower risk of cardiometabolic mortality. The study also noted that individuals with more regular sleep patterns tended to have lower risks of obesity, diabetes, hypertension, and depressed mood.

So why is that? Consistent sleep regularity, where you maintain steady sleep-wake schedules, is crucial for overall health and well-being. Unlike sleep duration, which focuses solely on the amount of sleep obtained, sleep regularity emphasizes the importance of maintaining consistent bedtime and wake-up times every day, including weekends. This regularity helps regulate the body’s internal clock, known as the circadian rhythm, which governs various physiological processes including sleep-wake cycles, hormone secretion, and metabolism. By adhering to consistent sleep schedules, you can enhance the quality of your sleep, improve cognitive function, stabilize mood, support metabolic health, and promote overall longevity.

SIX Ways to Promote Sleep Regularity
Small changes in your daily circus can lead to monumental improvements in your sleep regularity and, according to this study’s findings, maybe even a longer life.

Set a schedule and stick to it
Establishing a consistent sleep schedule, with fixed bedtime and wake-up times, is crucial for regulating your body’s internal clock. This consistency helps synchronize your sleep-wake cycle, making it easier to fall asleep and wake up naturally. Even on weekends or during busy periods, maintaining this routine reinforces your body’s circadian rhythm. For example, if you typically go to bed at 11 p.m. and wake up at 7 a.m. on weekdays, aim to maintain this schedule within an hour or so on weekends. This consistency trains your body to expect sleep at specific times, enhancing overall sleep quality.

Ditch the screens
Exposure to blue light emitted from screens (phones, tablets, computers) suppresses the production of melatonin, a hormone that regulates sleep. To promote better sleep, reduce screen time at least an hour before bedtime. Instead, opt for relaxing activities like reading a book, practicing gentle yoga stretches, or meditating. These activities help signal to your body that it’s time to wind down and prepare for sleep. For instance, dimming the lights and reading a printed book rather than staring at a bright screen can significantly improve your ability to fall asleep quickly.

Develop a ritual
Creating a bedtime ritual helps signal to your mind and body that it’s time to transition from wakefulness to sleep. This ritual could include activities such as taking a warm bath, listening to calming music, or practicing deep breathing exercises. Engaging in consistent bedtime rituals helps reduce stress and anxiety, which are common barriers to falling asleep.

Watch your eats
Avoid consuming caffeine and heavy meals close to bedtime. Caffeine is a stimulant that can interfere with your ability to fall asleep and reduce sleep quality. Instead, opt for herbal tea or warm milk if you need a nighttime beverage. Additionally, avoid large meals or spicy foods late in the evening, as these can cause indigestion and discomfort that may disrupt sleep.

Fuel your inner beast
Regular physical activity promotes better sleep quality, but timing is key. Engage in moderate exercise earlier in the day, preferably at least a few hours before bedtime. Vigorous exercise releases endorphins and raises body temperature, which can make it harder to fall asleep if done too close to bedtime.

Seek exposure to daylight
Exposure to natural light during the day helps regulate your circadian rhythm and promote better sleep at night. Spend time outdoors or near windows during daylight hours, especially in the morning. This exposure to natural light helps signal to your body that it’s daytime, which supports alertness and mental focus. Conversely, reduce exposure to bright artificial light, especially in the evening, as it can suppress melatonin production and make it harder to fall asleep. 

Excerpts of this article have been republished with permission from miketnelson.com.

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Read This Story in Our 2024 Summer Outdoor & Travel Issue
Featuring Canadian Taekwondo Olympian, Skylar Park. Must-visit adventure destinations across Canada. Your best trail running season ever with FAQs and threshold training plans. How (and why) gravel biking can rule your summer. Essential preparation to stay injury-free during hikes. Zero-waste your hiking and camping trips like a pro. Treat yourself with a Rustic Strawberry Chocolate Tart or Dairy-Free Vanilla Ice Cream, and so much more.

What Is Dopamine?
Dopamine is best known as a neurotransmitter—a tiny chemical molecule that carries signals throughout the brain. Outside the brain, it’s involved in blood pressure, digestion, kidney function, and more. Within the brain, dopamine is synthesized from an amino acid called tyrosine. Dopamine is produced in three parts of the brain, the substantia nigra, the ventral tegmental area (VTA), and the hypothalamus. Dopamine neurons located in the VTA interface with parts of our brain that regulate emotions and higher-level cognition. It is involved in aspects of brain function including behaviour, cognition, movement, motivation, sleep, memory, learning, punishment, and reward.

3 Myths About Dopamine
Dopamine has garnered widespread attention in popular culture, influencing our understanding of pleasure, motivation, and addiction. However, amid the hype, misconceptions and myths about dopamine run rampant, blurring the line between scientific truth and fiction. By unraveling the complex role of dopamine in the brain, guided by scientific research and evidence, here, we aim to dispel common misconceptions, explore its multifaceted functions, and shed light on how dopamine truly influences our behaviour, mood, and overall well-being.

Myth: Dopamine is good (or bad)
One of the most popular myths about dopamine concerns the idea that dopamine is either a good or a bad thing in our brains
and bodies. The reality is that dopamine is a key molecule across a host of pathways, but too much or too little are both unhelpful.
To this end, the idea that we should seek to massively boost dopamine levels or drop them dramatically is quite impractical and poorly backed by science. The research is clear: More dopamine doesn’t equal more happiness.

Myth: Dopamine is the “pleasure” molecule
Perhaps the most popular myth about dopamine relates to its reputation as the “pleasure molecule.” This misconception stems from older research that showed dopamine neurons activating in the context of reward, leading to the belief that dopamine was the reason we felt pleasure after engaging in a behaviour that may be risky or addictive. More recent research shows that dopamine has less to do with the experience of pleasure and more to do with anticipation and craving something. The technical term for dopamine’s role in reward circuits is “reward prediction error.” In essence, dopamine helps teach our brains when something is better or worse than predicted, so we can make better choices next time around.

Myth: You can “hack,” “fast,” or “detox” brain dopamine
Dopamine “hacking” or “fasting” have become popular concepts in wellness and productivity blogs. The basic idea is that we can easily harness our brain’s dopamine systems to make ourselves more successful, more focused, and generally better humans. Often, the concept is presented simply: By withdrawing from pleasurable activities and doing unpleasant things, like taking cold showers, we can “reset” our brain’s dopamine, and in doing so lower stress and addictive tendencies, and generally improve our brain function. The issue is that there’s really no science to back the claim. The inventor of the “dopamine fast,” psychologist Dr. Cameron Sepah, has even indicated that the concept has less to do with actual brain dopamine, and more to do with a catchy framework for tackling unhealthy and impulsive behaviours. 

This article was edited for length and republished with permission from austinperlmutter.com.

Feel-Good Activities

While it’s less clear to what extent our actions directly impact brain dopamine levels, we know we can positively impact the brain processes that are often discussed alongside dopamine. To this end, actions that can help enhance mood, focus, energy, and general brain well-being include:

• Prioritize regular, high-quality sleep.
• When possible, get around 30 minutes of exposure to early morning sunlight.
• Use habit-change science to form healthier patterns of behaviour.
• Eat a diet rich in a diversity of nutritionally dense foods (and avoid highly processed food).
• Pursue regular physical activity.
• There is some data supporting the higher consumption of the amino acid tyrosine (which the body uses to make dopamine) for better brain function. Tyrosine is found in higher concentration in beans, nuts, and soy.
• Create checks and balances for time spent in unhealthy behaviour loops (e.g., social media scrolling, online shopping, online gambling).
• Seek mental and cognitive health support from a qualified professional if needed.

You may also like: How to Stay Consistent with Exercise

Read This Story in Our 2024 Summer Outdoor & Travel Issue
Featuring Canadian Taekwondo Olympian, Skylar Park. Must-visit adventure destinations across Canada. Your best trail running season ever with FAQs and threshold training plans. How (and why) gravel biking can rule your summer. Essential preparation to stay injury-free during hikes. Zero-waste your hiking and camping trips like a pro. Treat yourself with a Rustic Strawberry Chocolate Tart or Dairy-Free Vanilla Ice Cream, and so much more.