February 4

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How much can your bucket hold?

As I stated in my Stress Relief Article, in order to have a HEALTHY BODY that gives you that longevity to be successful, you need to have a HEALTHY BRAIN. 


It’s impossible to have a healthy brain without a healthy body, and vice-versa. Brain and body are co-dependent. By improving one, you automatically improve the other.

By damaging one, you automatically damage the other. The downward or upward spirals of brain and body health have a symbiotic relationship with stress.

To rediscover what your brain needs, it helps to imagine a bucket…

This is where the bucket analogy comes in. By envisioning your body and brain as a single bucket, you can keep its contents in check.  It’s impossible to remove ALL stress from our lives, but we can find ways to increase your body and brain’s capacity to deal with chronic stress. 


Digging Deeper into Chronic Stress

So why is it so important to empty out a bucket of chronic stress? Negative experiences just make us stronger, right? Well only if your bucket isn’t already almost full, and not if your bucket has a finite size. The EFFECTS of negative (and even positive) stress are continuous.

Our senses pick up on stress (whether positive or negative) and send information to the brain’s amygdala (which controls how we process emotions). The amygdala translates these messages, and sends the information to the hypothalamus, which controls our body’s functions.

This can be an Acute Stress Response which is self-limiting (meaning from hours to even minutes, everything is back to normal). We can break this Acute Stress Response into a FAST and SLOW response. (THIS IS AN ESSENTIAL RESPONSE WE ALL NEED IN OUR BODY!!)

The FAST Response...   

  • The HYPOTHALAMUS stimulates the SYMPATHETIC NERVOUS system (fight, flight, freeze, or flee) 
  • The adrenal MEDULLA releases ADRENALINE (epinephrine) and NORADRENALINE (norepinephrine)
  • Adrenaline sent through the BLOOD to cause:
    • Dilation of the pupils (EYES)
    • Increased blood flow to SKELETAL MUSCLE
    • Increased heart rate (HEART)
    • Widened airways (LUNGS) 
    • Decreased blood flow to GI TRACT 

The SLOW Response... 

  • The HYPOTHALAMUS activates the ENDOCRINE system
  • The adrenal CORTEX releases CORTISOL (stress hormone)  
    • Cortisol sent through the BLOOD to cause:
    • Increases blood sugar levels
    • Enhance glucose transport to the brain
    • Suppress the immune system
    • Suppress the digestive system 
    • Suppress the reproductive system
    • Suppress the growth and repair systems

After the “danger” or uncomfortable situation has passed, these effects will stop and your body will return to normal. 

Once again, this is a normal and healthy response.

Unfortunately, this response commonly becomes “chronic” resulting in the Chronic Stress Response. Cortisol is continuously produced, making it very hard for us to calm bodies down. Chronic stress fills up our buckets, and can lead to chronic disease and disorders with decreased brain and body function. 

Chronic Stress Effects: 

  • Muscle tension & atrophy
  • Higher or imbalanced blood sugar levels
  • Insulin resistance
  • Slower metabolism & weight gain
  • Increased susceptibility to illness and disease
  • Higher blood pressure levels
  • Imbalance in water and salt levels
  • Decreased memory
  • Increased anxiety
  • Thirst and frequent urination 
  • Mood swings
  • Lack of concentration  

To avoid and prevent these effects, it is CRUCIAL to know what your bucket looks like. How much can your “bucket” handle?


MORE SPACE = MORE BRAIN POWER

To know how much brain power you have (and how much POTENTIAL power you could have), let’s determine the size of your bucket. Your brain’s capacity has a stress threshold that only you can manage. Capacity - Threshold = Brain Power (and health!!).

When uncontrolled stress is filling up your bucket, that’s when it’s time to reevaluate and create more space in your bucket.  How do you figure out how much capacity your brain has? It’s simple. 

Look at these questions, answer them according to your lifestyle, and you can determine your personal “bucket” capacity.

  1. What is your current level of exercise and activity? (Exercise and activity increases blood flow and oxygenation to the brain and all over the body.)
    • Sedentary (- 2 gallons)
    • Mildly Active: (- 1 gallon)
      • Your day involves a lot of walking and moving
    • Relatively Active: (no change)
      • At least 30 minutes of strength training and/or cardio 2 times a week
    • Active: (+ 1 gallon)
      • At least 30 minutes of strength training and/or cardio 4 times a week
    • Highly Active: (+ 2 gallons) 
      • At least 30 minutes of strength training and/or cardio 6 times a week
  2. What is your current level of physical health? (Improving your physical health levels has positive repercussions in every area of life, from brain capacity and stamina all the way through to better relationships and financial success.) 
    • Very Low: (- 2 gallons)
      • I cannot work
      • I have existing physical conditions which require regular clinic or hospital visits and daily prescribed medication
      • I cannot climb a flight of stairs
    • Low: (- 1 gallon)
      • I cannot work full time
      • I have existing physical conditions which require regular clinic or hospital visits and daily prescribed medication
      • I cannot climb a flight of stairs without slowing down or stopping
    • Relatively Low: (- ½ gallon)
      • I have little energy after I have finished work for the day
      • I have existing or potential physical conditions which affect my quality of life
      • I take prescribed medication
      • I cannot climb a flight of stairs without getting out of breath
    • Average: (+ ½ gallon)
      • I combine work and home/family activities but am tired
      • I take (or don’t take) prescribed medication
      • I get out of breath during a medium-intensity cardio workout
    • Good: (+ 1 gallon) 
      • I am rarely ill
      • Any prescribed medications I take are for an existing or potential physical condition which doesn’t affect my quality of life
      • My BMI is within 10% for my age and gender
      • I do not smoke or take recreational drugs
    • Excellent: (+ 2 gallons)
      • I am rarely ill
      • I do not take any prescribed medications and have no existing physical conditions which affect my quality of life
      • My BMI is within the correct value for my age and gender
      • I do not smoke or take recreational drugs 
  • What is your current level of psychological health (ie your mindset)?
    • Level One: (- 2 gallons) 
      • I am being treated for a psychological disorder which affects me on an hourly basis
      • I am unable to work due to psychological reasons
      • I am on prescription medication for one or more psychological disorders 
    • Level Two: (- 1 gallon)
      • I am being treated for a psychological disorder which affects me on  weekly basis
      • I am unable to work full time due to psychological reasons
      • I am on prescription medication or receiving counseling for one or more psychological disorders 
    • Level Three: (- ½ gallon)
      • I am known to suffer from psychological disorders which affect my psychological quality of life
      • I receive counseling or am under the care of a medical doctor
      • I occasionally need to take time from work for psychological reasons 
      • I often overreact to certain situations 
    • Level Four: (+ 1 gallon) 
      • I am usually able to deal with psychological and emotional challenges with the help of non-professionals
      • My state of mind does not impact my ability to work or my family life 
      • I have had to take time from work to deal with psychological problems in the past and it could happen again
      • I can sometimes overreact to certain situations 
    • Level Five: (+ 2 gallons) 
      • I am able to voice my emotions 
      • I am able to deal with negative states of mind and believe I possess the tools and support to work through them
      • I experience a wide range of emotions without one of them being excessively present over the rest
      • I react appropriately to situations

To get a more indepth look at your mindset’s affect on the brain's capacity, check out my Superhuman Mindset eCourse here 

  1. What is your current environment in which you live and work?
    • Extreme Ubran: (-2 gallons)
      • Highly populated residential, commercial or industrial area
      • No areas of greenery
      • Heavy ground or air traffic
    • Suburban: (-1 gallon) 
      • Well populated residential, commercial or industrial area
      • Landscaping/Greenery 
      • Moderate ground or air traffic
    • Traffic-free zone: (no change) 
      • Well populated residential or commercial area
      • Broad landscaping/greenery 
      • Highly limited ground and air traffic
    • Village: (+1 gallon) 
      • Low populated residential or commercial area
      • Broad landscaping/greenery
      • Light ground or air traffic
    • Green Environment: (+2 gallons) 
      • Single residential or commercial space
      • Very light ground traffic
      • Self-sustaining and low carbon footprint architecture
      • Natural surroundings 

Now that you know the detrimental effects of chronic stress and your brain capacity to manage the stress, you can start learning how to...

  1. Replace, reduce and remove the stressors (meaning, “dump the water out”) 

and

  1. Increase your brain capacity (meaning “make the bucket bigger”)

We do this by using a LIFESTYLE approach of…

  1. Training your brain
  2. Upgrading your body
  3. Redefining your health, performance, and longevity

A jumpstart to emptying your bucket 

It’s impossible to live in a toxin-free environment without making significant sacrifices to your quality of life. A toxin-free environment is basically living in a bubble. While the level of water in your bucket will go down as far as toxins are concerned, it will rise to an even higher level due to the absence of social contact, the frustrations of being a prisoner in your own home, and negative physiological effects. 

Bridgit Danner experienced issues with environmental toxins as a child, she took to a career in natural medicine. With patience and perseverance, she learned that smart, day-to-day choices actually work. Now, she's here to share that wisdom with you at The DIY Detox Summit!

Learn how to rid of toxins and check out the DIY Detox Summit

detox summit leader pic

When Bridgit got sick, she experienced insomnia, muscle twitching, poor memory and even had suicidal thoughts. Although an acupuncturist and functional health coach, she couldn't solve the problem…

She knew: it was going to require her skills, her research, her hard work, connections,  patience and perseverance to get back to good health!


Want to make a plan, together?

In order to be successful, you need to enhance your BRAIN and your BODY. Understanding the “bucket analogy” is one step you can take to maximizing your longevity and upgrading your quality of life. 

Don’t want to do it alone? I got you! 

One thing that I love about my job is the one-on-one connection that I build with all of my clients. It is essential to create individualized plans, to ensure that you are getting the care and attention you need to succeed. 

I offer Health Strategy Sessions so I can learn about you and what you want before we commit to anything. And, we can do this from anywhere in the world.

During this session, we’ll focus on what's happening with your health right now and the results you’re getting. We'll also discuss your goals and what’s stopping you from reaching your goals. This will help me determine if I think I can help you, and the options available to get you the best, fastest, and longest lasting results.

Click here to schedule a Health Strategy Session with Dr. Ryan!

I believe you can break-free from any dependence and #BeYourOwnGuarantee!

-Dr. Ryan


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