| Here are 3 ideas that dive into the importance of regulating your stress levels, and how it can affect fat loss. |
| 3 Ideas From Me 1.) Chronic stress elevates cortisol, which can influence appetite, sleep quality, and fat distribution. Many fat-loss plateaus aren’t just about calories, they’re about recovery and stress load. Start focusing on your environment and the stressors in your life, and not just the macros.¹ 2.) Exercise itself is a stressor, but in the right dose it improves resilience. Regular moderate intensity training helps regulate the nervous system and improve stress tolerance. Too much intensity with poor recovery can backfire. Epic Fitness Tip: We recommend clients strength train anywhere between 2-4 times per week based on their goals to maximize results, and also enhance recovery. 3.) Mindfulness practices have been linked to improved weight-loss adherence and emotional regulation. Even simple breathing or daily short walks can lower perceived stress. Don’t underestimate the “boring basics.” Epic Fitness Tip: Try “Box Breathing” when you feel stressful moments in your life. Box breathing is a controlled breathing technique popularized by former Navy SEAL Mark Divine, where you inhale, hold, exhale, and hold again each for 4 counts forming a “box” pattern. It’s been used by elite military and athletes for decades to quickly calm the nervous system and sharpen focus under pressure. Heres how to do it: 1. Inhale through your nose for 4 counts 2. Hold your breath for 4 counts 3. Exhale slowly through your mouth for 4 counts 4. Hold empty for 4 counts 5. Repeat 4–6 cycles. The whole thing takes under 5 minutes. |
| Two Quotes From Others “Slowly is the fastest (surest) way to get to where you want to be” — Andre Deshields “If you want to conquer the anxiety of life, live in the moment, live in the breath.” — Amit Ray |
| One Question For You What spikes your stress most lately: work, sleep, schedule, or nutrition? FOOTNOTES ¹ Epel ES et al. Stress and body fat distribution. Psychoneuroendocrinology. 2000. |