These concepts form the fundamental framework to my approach to holistic well-being.
The 6 "M"s are Meat, Muscle, Mindfulness, Mitochondrial Health, Meaning, & Mwe.
A meat-centric nutritional approach and a metabolic & muscle-centric holistic health lifestyle combined with a growth mindset is a simple winning combination, especially when combined with the other fundamental inputs of sleep, light and circadian alignment, movement, proper breathing and rest.
The 6 "M"s are Meat, Muscle, Mindfulness, Mitochondrial Health, Meaning, & Mwe.
A meat-centric nutritional approach and a metabolic & muscle-centric holistic health lifestyle combined with a growth mindset is a simple winning combination, especially when combined with the other fundamental inputs of sleep, light and circadian alignment, movement, proper breathing and rest.
Meat. Nose to Tail Nutrition.
A meat-centric diet provides deep nutrition from the most bio-available nutrient-dense foods that match human nutritional needs and provide nourishment at the cellular level. There are numerous approaches to an animal-food based diet. A nose to tail approach ensures full-spectrum nutrition through the inclusion of organ meats such as liver, heart, bone marrow, sweatbread (thymus gland) and bone & meat broth; pastured eggs, clean seafood and smaller (less heavy metals, like sardines, mackerel, sea bream. Avoid tuna) wild fish are also included. Raw pastured dairy and raw honey can be an amazing nutrient source for those who tolerate it, but for an initial carnivore protocol, I do encourage going dairy-free and zero carb.
Animal foods form the foundation of nutrition that perfectly suit human nutritional needs, and plant foods are seen as optional. However, I don't take the stance that all plant foods are "bad"; they can also be used medicinally and lie on a spectrum - for many they are used as a condiment (like spices and coffee), and can be used medicinally on a bio-individual basis in specific doses (such as medicinal mushrooms and certain extracts). Something to be aware of is that if you are using a carnivore approach to heal from a chronic condition or autoimmune, it may be best to do a strict protocol for a period of time through the healing phase, as many condiments, spices and stimulants (much of commercial coffee beans also have measurable amounts of mycotoxins and mold present) can provoke immunological reactions. Ancestrally, many practices were used to detoxify plants, and the crops were vastly different than what we find today on the supermarket shelves.
Whether a fully carnivorous approach is used as a short-term protocol in the form of a 30 day Elimination Diet, intermittently, or as a longer term way of eating (see here for a great article by Dr. Paul Saladino that highlights various forms and rhythms this style of eating can take to match different contexts), it is a powerful tool to reset our physiology, biochemistry and mind towards healing, and creating a foundation of robust health and resilience.
Animal foods form the foundation of nutrition that perfectly suit human nutritional needs, and plant foods are seen as optional. However, I don't take the stance that all plant foods are "bad"; they can also be used medicinally and lie on a spectrum - for many they are used as a condiment (like spices and coffee), and can be used medicinally on a bio-individual basis in specific doses (such as medicinal mushrooms and certain extracts). Something to be aware of is that if you are using a carnivore approach to heal from a chronic condition or autoimmune, it may be best to do a strict protocol for a period of time through the healing phase, as many condiments, spices and stimulants (much of commercial coffee beans also have measurable amounts of mycotoxins and mold present) can provoke immunological reactions. Ancestrally, many practices were used to detoxify plants, and the crops were vastly different than what we find today on the supermarket shelves.
Whether a fully carnivorous approach is used as a short-term protocol in the form of a 30 day Elimination Diet, intermittently, or as a longer term way of eating (see here for a great article by Dr. Paul Saladino that highlights various forms and rhythms this style of eating can take to match different contexts), it is a powerful tool to reset our physiology, biochemistry and mind towards healing, and creating a foundation of robust health and resilience.
Muscle & Movement + (Myo)Fascia health.
I view muscle as the organ of longevity, and resistance training as the fountain of youth! And what's most miraculous is that you can build it - your metabolic capacity, strength and mental + physical resilience is in your hands. A leaner, athletic physique with strong curves (for intimidated females reading! :) in all the right places is a welcome by-product of proper resistance training, but the benefits go well beyond aesthetic and help improve overall quality of life. You don't need to lift heavy weights like a power lifter everyday, but some form of strength training will translate to better health, function, and performance - and better body composition.
Muscle is one of the most metabolically active tissues in the body, and building muscle literally builds your metabolism and increases your basal metabolic rate (meaning you can eat more!), meaning you burn more calories while at rest. It can also act as a "glucose sink", increase insulin sensitivity, increase bone density, help to balance hormones while decrease triglycerides and visceral fat (the kind around the organs that is most associated with CVD risk). One of the main reasons I love resistance training for women especially is that it teaches us to *build* our body, not break it down. So many women wear their bodies down through excess cardio to be smaller (but really just end up skinny fat and a smaller version of their current shape, due to muscle loss), but strength training encourages a healthy mindset shift where food and the scale is no longer the enemy, and exercise no longer a chore. Food and training become allies in becoming our best selves, and a gift to engage in. Through weight lifting, I have become a more confident person, not just in my physical capabilities but psychologically, and I encourage other women to dare to venture into the weight room and start lifting! Well-programmed weight lifting combined with very low intensity movement like walking outdoors is a great combination to balance the nervous system and restore hormonal balance.
In a wider perspective, while training and exercise is important, exercise is only a small dot in the larger circle of movement. Sedentary behaviour is an independent risk factor for all-cause mortality, and we want to avoid the "active couch potato" syndrome!
Our ancestors moved throughout the day. We are meant to be dynamic not static. I love Katie Bowman's concept of "nutritious movement"; see below.
Muscle is one of the most metabolically active tissues in the body, and building muscle literally builds your metabolism and increases your basal metabolic rate (meaning you can eat more!), meaning you burn more calories while at rest. It can also act as a "glucose sink", increase insulin sensitivity, increase bone density, help to balance hormones while decrease triglycerides and visceral fat (the kind around the organs that is most associated with CVD risk). One of the main reasons I love resistance training for women especially is that it teaches us to *build* our body, not break it down. So many women wear their bodies down through excess cardio to be smaller (but really just end up skinny fat and a smaller version of their current shape, due to muscle loss), but strength training encourages a healthy mindset shift where food and the scale is no longer the enemy, and exercise no longer a chore. Food and training become allies in becoming our best selves, and a gift to engage in. Through weight lifting, I have become a more confident person, not just in my physical capabilities but psychologically, and I encourage other women to dare to venture into the weight room and start lifting! Well-programmed weight lifting combined with very low intensity movement like walking outdoors is a great combination to balance the nervous system and restore hormonal balance.
In a wider perspective, while training and exercise is important, exercise is only a small dot in the larger circle of movement. Sedentary behaviour is an independent risk factor for all-cause mortality, and we want to avoid the "active couch potato" syndrome!
Our ancestors moved throughout the day. We are meant to be dynamic not static. I love Katie Bowman's concept of "nutritious movement"; see below.
Every act of the body is an act of the soul.
-William Alfred
FASCIA! What is that? I'm glad you asked! The fascia is one type of fibrous connective tissue composed primarily of collagen (depending on the layer and type of fascia) that is body-wide webbing and envelopes, separates or binds together as sheets or bands around the muscles, organs and other tissues of the body. It literally connects us from head to toe in one continuous sheet of connective tissue. I think of it as our own personal fascia Onesie jumpsuit (if you look up one-piece dissection of human fascia, you will see why!)!
Myofascia is the fascia that wraps around and inside muscles. Each muscle is not only surrounded by fascia but has fascial fibres running right through it and around each compartment and every muscle fibers. Therefore, the integrity of the muscle relies on the fascia that surrounds and holds it in place (Functional Fascia).
The fascial system is a continuous fibrous network of connective tissue that links every part of the body to another and plays a vital role in cellular communication throughout the body. Giving fascia it's rightful focus adds a dimension of connectivity to structural and functional considerations of the body as well as our somatic experience of consciousness. Some high-level qualities of fascia:
It is like the Yin of the Yang of muscle. I view them as complementary opposites, and developing ONLY the muscle tissue while neglecting fascia can lead to structural and biochemical imbalances that manifest as a whole range of issues. Addressing the fascial and connective tissue in a very practical way has been significantly transformative in my own life when I was recovering and managing autoimmune, as well as connects the dots between many aspects of building a resilient, anti-fragile body and mind.
I have been fascinated with fascia ever since first learning about it, so much so I decided to take a Yin Yoga Teacher Training as a form of diving deep in the science + practice of one form of fascial-focused movement that is based on Functional Alignment Principles rather than aesthetic alignment. Understanding fascia in the role of healthy movement and postural distortion on the structural plane, and the bidirectional relationship these aspects have on elements such as breathing patterns, autonomic nervous system regulation, immune function, digestion, emotion processing and perception make it clear how fascial integrity is an important piece of the whole.
Important to understand for fascial phase change and allowing function to be restored when compromised is that although my analogy of fascia as a Onsie jumpsuit conveys it's body-wide presence, fascia cannot be "stretched" like a jumper. In order to elongate fascial tissue, sustained pressure and time are required. This is why muscle relaxation and holding positions for a minimum of 60-90 seconds is key in Yin Yoga. On the other end of the spectrum, daily regular movement (dynamic, natural, nutritional movement) provides the circulation necessary for fascial health.
Fascia research is still fairly new and emerging, and so much more is to be discovered! But what is clear is how our understanding of fascia re-defines how we view the human body and even challenges some aspects of human anatomy such as how we isolate and define muscles as a physiological unit. Fascia highlights a "connected anatomy" perspective, and reinforces the notion of the body as a whole, interconnected system of systems.
Anatomy Trains by Thomas Myers describes the fascial meridians (a connected string of myofascial or fascial structures) for manual and movement therapists, and is a comprehensive resource for anyone interested in a more scientifically-oriented combined with practical application and a detailed dive into the world of fascia.
Myofascia is the fascia that wraps around and inside muscles. Each muscle is not only surrounded by fascia but has fascial fibres running right through it and around each compartment and every muscle fibers. Therefore, the integrity of the muscle relies on the fascia that surrounds and holds it in place (Functional Fascia).
The fascial system is a continuous fibrous network of connective tissue that links every part of the body to another and plays a vital role in cellular communication throughout the body. Giving fascia it's rightful focus adds a dimension of connectivity to structural and functional considerations of the body as well as our somatic experience of consciousness. Some high-level qualities of fascia:
- From a global perspective, the fascia connects the body in an endless web (Anatomy Trains)
- Our body can be seen to have 3 holistic whole-body networks that equally intertwine and interact both anatomically and functionally: the neural net + the fluid net+ the fibrous net representing the nervous system, the vascular system and the fascial system respectively. The fascial system is by far the least recognized, appreciated or studied!
- Fascia is one of our richest sensory organs! Fascia has a rich supply of sensory nerves, more so than muscle, and in this way can be seen as our most important organ for proprioception (Schleip et al., 2003)
- Approximately two thirds of the volume of healthy fascia is made up of water (Shleip et al., 2012). Fascia is a sponge-like connective tissue that can lack adequate hydration at neglected places. In terms of how to aid or maintain fascial hydration, there is not much evidence on how exactly this dehydration/hydration process works, nor how things like foam rolling or massage can impact it and research has not yet demonstrated this in a clear way. Each cell in our body needs movement and external loading and squeezing from gravity that Dr. Joan Vernikos describes in her book Sitting Kills, Moving Heals.
- ECM (extra cellular matrix) and 4th phase water
- On the subject of ECM, hyaluronic acid lives within it and is the lubricating substance that allows smooth gliding between adjacent structures. Maintaining hydrated healthy fascia and cellular hydration facilitates healthy, fluid, pain free movement
- Nutritional impacts on fascia: sugar, collagen and fascial hydration. A pro-inflammatory state can lead to fascial adhesions and rigidity
- Fascia in sports and performance: fascia facilitates muscular movement but is also 5x stronger than muscle (fun fact: the reason why kangaroos can bounce in never-ending movement is thanks to fascia; using purely muscular force to bounce in springiness all day is energetically impossible). Therefore, musclular strength and fascial integrity should be considered in tandem, in combination with cardiovascular conditioning and neuromuscular coordination.
- Fascia works in slower cycles than muscles do; like how tendons, bone and the nervous system have different recovery requirements and duration than muscular requirement, implementing this understanding in training periodisation can help maximise performance and recovery
- From performance enhancement to optimising digestion, organ function, breathing patterns, autonomic balance and emotional regulation, fascial therapy and fascial health can be an important tool in the toolbox of total health
It is like the Yin of the Yang of muscle. I view them as complementary opposites, and developing ONLY the muscle tissue while neglecting fascia can lead to structural and biochemical imbalances that manifest as a whole range of issues. Addressing the fascial and connective tissue in a very practical way has been significantly transformative in my own life when I was recovering and managing autoimmune, as well as connects the dots between many aspects of building a resilient, anti-fragile body and mind.
I have been fascinated with fascia ever since first learning about it, so much so I decided to take a Yin Yoga Teacher Training as a form of diving deep in the science + practice of one form of fascial-focused movement that is based on Functional Alignment Principles rather than aesthetic alignment. Understanding fascia in the role of healthy movement and postural distortion on the structural plane, and the bidirectional relationship these aspects have on elements such as breathing patterns, autonomic nervous system regulation, immune function, digestion, emotion processing and perception make it clear how fascial integrity is an important piece of the whole.
Important to understand for fascial phase change and allowing function to be restored when compromised is that although my analogy of fascia as a Onsie jumpsuit conveys it's body-wide presence, fascia cannot be "stretched" like a jumper. In order to elongate fascial tissue, sustained pressure and time are required. This is why muscle relaxation and holding positions for a minimum of 60-90 seconds is key in Yin Yoga. On the other end of the spectrum, daily regular movement (dynamic, natural, nutritional movement) provides the circulation necessary for fascial health.
Fascia research is still fairly new and emerging, and so much more is to be discovered! But what is clear is how our understanding of fascia re-defines how we view the human body and even challenges some aspects of human anatomy such as how we isolate and define muscles as a physiological unit. Fascia highlights a "connected anatomy" perspective, and reinforces the notion of the body as a whole, interconnected system of systems.
Anatomy Trains by Thomas Myers describes the fascial meridians (a connected string of myofascial or fascial structures) for manual and movement therapists, and is a comprehensive resource for anyone interested in a more scientifically-oriented combined with practical application and a detailed dive into the world of fascia.
|
|
|
Mindfulness & Mindset.
I consider mindset the lens through which you view life and engage with yourself on an intra-personal level as well as the outside world. If you are familiar with the work of Carol Dweck, she juxtaposes the "fixed mindset" with the "growth" mindset. The former is where you believe your qualities are carved in stone, can block our potential and led to lack of self-worth, depression and anxiety in the face of challenges. The latter, or what I also like to call the "learning mindset" shifts our psychology to be based on the belief that your position in workable; that your basic qualities are things that can be cultivated, developed and refined through practice, effort and mastery. The growth mindset is grounded in the idea that with consistent, dedicated, intentional and mindful effort, we can get closer and closer to closing the gap between who we are and who we are capable of becoming - by engaging in the process over the long run. When we are in this state of mind, failures are not set backs, but just provide data to get better.
Stoic philosophy also offers gems of wisdom to cultivate a mindset that truly serves us. Rather than be esoteric philosophers, stoics were primarily concerned with practical wisdom of leading a great life and showing up to fully engage with the world by taking responsibility and control of what we have control over. Another stoic value is to embrace discomfort as the path to growth and change, and to lean INTO difficulty instead of avoid it. I used to think my body was broken beyond repair. But really it was my mind that needed fixing first. If you are in the midst of struggle or feeling stuck physically or in the middle of an autoimmune flare-up or think you are too broken to heal or get to a better place, I know how that feels. When you are in a dysfunctional state for long enough, it becomes the new normal, and eventually you believe things will always be that way. It became so normal for me to feel unwell, that when I started to feel better I would unconsciously self-sabotage to bring myself back to my "normal" lower state. From my experience, going through chronic illness is not just traumatic to the physical body but to the mind too, because you loose trust in your self. When the body is in chronic pain, the mind disengages as a coping mechanism. The first step is to re-engage. Re-engage in the wholeness of your experience. The way up is through, not over.
We often want the results of a process to happen straight away, but that's missing the most valuable part and point of the journey. Taking the growth mindset, the point of the journey is learning about yourself, and watching yourself grow, evolve and develop as a human being. Challenges are inevitable and embraced instead of avoided. When we engage in this iterative cycle of grow-fail-learn-evolve, we can truly blossom towards our potential.
Stoic philosophy also offers gems of wisdom to cultivate a mindset that truly serves us. Rather than be esoteric philosophers, stoics were primarily concerned with practical wisdom of leading a great life and showing up to fully engage with the world by taking responsibility and control of what we have control over. Another stoic value is to embrace discomfort as the path to growth and change, and to lean INTO difficulty instead of avoid it. I used to think my body was broken beyond repair. But really it was my mind that needed fixing first. If you are in the midst of struggle or feeling stuck physically or in the middle of an autoimmune flare-up or think you are too broken to heal or get to a better place, I know how that feels. When you are in a dysfunctional state for long enough, it becomes the new normal, and eventually you believe things will always be that way. It became so normal for me to feel unwell, that when I started to feel better I would unconsciously self-sabotage to bring myself back to my "normal" lower state. From my experience, going through chronic illness is not just traumatic to the physical body but to the mind too, because you loose trust in your self. When the body is in chronic pain, the mind disengages as a coping mechanism. The first step is to re-engage. Re-engage in the wholeness of your experience. The way up is through, not over.
We often want the results of a process to happen straight away, but that's missing the most valuable part and point of the journey. Taking the growth mindset, the point of the journey is learning about yourself, and watching yourself grow, evolve and develop as a human being. Challenges are inevitable and embraced instead of avoided. When we engage in this iterative cycle of grow-fail-learn-evolve, we can truly blossom towards our potential.
Mindfulness has become quite the buzz word, and now has been studied quite robustly in neuroscience, but at its essence mindfulness is simply compassionate observation without judgement, being fully present and seeing reality as it really is. The 3 corners of the Mindfulness triangle are Intention, Attention and Attitude, and mindfulness teaches us that thoughts are just thoughts, not who we are. Using a metaphor of a waterfall, we can choose to sit directly under the stream of water and get pummeled, or choose to swim over to the bank and observe the water - aka our thoughts, feelings, judgement, etc - cascading down.
Mindfulness meditation can be a powerful daily practice to cultivate one-pointed concentration and enjoy the stability and calm that come from that, but mindfulness can also become a way of life. Other forms of mindfulness practice can involve the breath and body awareness, practices such as Embodied Consciousness, and various forms of bodywork. Mindfulness tends to bring wisdom and insight that can put us in touch with the deeper parts of ourselves.
We live in a frantic modern world of constant input - and having the right mindset and mindfulness can keep us centered, grounded and engaged in a positive upwards spiral of growth amidst the chaos.
Mindfulness meditation can be a powerful daily practice to cultivate one-pointed concentration and enjoy the stability and calm that come from that, but mindfulness can also become a way of life. Other forms of mindfulness practice can involve the breath and body awareness, practices such as Embodied Consciousness, and various forms of bodywork. Mindfulness tends to bring wisdom and insight that can put us in touch with the deeper parts of ourselves.
We live in a frantic modern world of constant input - and having the right mindset and mindfulness can keep us centered, grounded and engaged in a positive upwards spiral of growth amidst the chaos.
Mitochondrial & Metabolic Health
Well-functioning mitochondria and metabolic flexibility are essential for maintaining vibrant health throughout the lifespan. The mitochondria and the metabolism go hand in hand; mitochondria are ancient organelles found inside most cells of our body, and act like little powerhouses that provide the cellular energy currency, ATP. Damages mitochondria damages energy metabolism. Mitochondrial damage means metabolic dysfunction, and consequent development of metabolic diseases include type 2 diabetes, cardiovascular disease, cancer and metabolic syndrome. This is why taking a metabolic approach to cancer and type 2 diabetes is catching on; I highly recommend reading The Metabolic Approach to Cancer by Dr. Nasha Winters.
The brain, heart, and retina are the tissues with the most mitochondrial density, and we can also train in such a way as to increase mitochondrial density of skeletal muscle tissue. Click here for a great starting point of a holistic, well-balanced programme with evidence-based protocols to Look Good Naked and Live A Long Time.
You can programme the metabolism with nutrition and training, but there are other key factors:
Mitochondria are not only important for metabolic health, but also contribute to brain function and psychological well-being. As David Perlmutter of Grain Brain says, "in the language of neuroscience, enlightenment is the condition of optimal mitochondrial and brain functioning that allow us to experience both well-being and inner peace and the urge to create and innovate."
The brain, heart, and retina are the tissues with the most mitochondrial density, and we can also train in such a way as to increase mitochondrial density of skeletal muscle tissue. Click here for a great starting point of a holistic, well-balanced programme with evidence-based protocols to Look Good Naked and Live A Long Time.
You can programme the metabolism with nutrition and training, but there are other key factors:
- Light exposure. Avoid blue light (screens and technology) at night. Prioritise sunlight exposure during the day, with the sunrise and sunset being especially beneficial in re-syncing to circadian rhythms. Disrupted circadian rhythm can lead to metabolic issues, which is why night shift work is associated with an increased risk of obesity and type 2 diabetes (Rajaratnam et al., 2013).
- Optimizing metabolic health through a whole-foods, nutrient dense meat-based diet that nourishes and re-balances the metabolism; using ketogenisis and/or carnivore as a tool to regain metabolic flexibility. A zero carb carnivore diet has also been clinically shown to restore metabolic health (see PaleoMedicina for their therapeutic meat-offal-animal fat protocol). As Miriam Kalamian puts it, "the switch to burning fat as your main fuel is associated with lower inflammation, less insulin resistance, and other benefits, such as increased mitochondrial health."
- Align circadian biology. In mammals, the circadian clock orchestrates 24h oscillations in physiological processes. Blood pressure, body temperature, hormonal secretion, among others, follow daily fluctuations according to the rotation of the Earth (L. Sardon Puig et al., 2018). We have both a central and peripheral clocks (most organs have their own), and all are affected by light and non-light factors such as physical activity and metabolic changes.
- Breath and the autonomic nervous system.
- Sleep quality and quantity.
- Limiting environmental toxin exposure and endocrine disruptors (plastics, phalates, synthetic estrogens, etc).
- Addressing nutrient deficiencies and biochemical imbalances.
Mitochondria are not only important for metabolic health, but also contribute to brain function and psychological well-being. As David Perlmutter of Grain Brain says, "in the language of neuroscience, enlightenment is the condition of optimal mitochondrial and brain functioning that allow us to experience both well-being and inner peace and the urge to create and innovate."
Meaning & Mastery.
The only thing worse than being blind is having sight but no vision
- Helen Keller
Meaning is to the soul what oxygen is to the cells. Essential.
Often we can get caught up with the physical without asking what the greater meaning of all this is - why are we putting the work in the get healthier? Why do we want to optimize? Why is it important to us to heal and feel better?
Each person will have a different answer, but connecting to something deeper that is truly meaningful gives life purpose. Having a vision and being demanding can pull us to get out of bed every morning, instead of feeling pushed and forced to do things we view as chores. Without meaning, life can become dry and dimensionless. We only have one chance in this body, so what are you going to do with this wild and crazy life?
Often we can get caught up with the physical without asking what the greater meaning of all this is - why are we putting the work in the get healthier? Why do we want to optimize? Why is it important to us to heal and feel better?
Each person will have a different answer, but connecting to something deeper that is truly meaningful gives life purpose. Having a vision and being demanding can pull us to get out of bed every morning, instead of feeling pushed and forced to do things we view as chores. Without meaning, life can become dry and dimensionless. We only have one chance in this body, so what are you going to do with this wild and crazy life?
What man actually needs is not a tensionless state but rather the striving and struggling for some goal worthy of him. What he needs is not the discharge of tension at any cost, but the call of a potential meaning waiting to be fulfilled by him.
-Victor Frankl
Mastery refers simultaneously to the process and to a state of self-actualization. Being a master of your own life means to choose the path of autonomy, take radical responsibility, and be dedicated to the process of deep, relentless practice in pursuit of something meaningful. Personal mastery starts with commitment to your own journey of lifelong learning, and giving yourself the gift of your own unfolding.
Abraham Maslow was a 20th century humanistic psychologist who studied the most exceptional people of his generation, including Albert Einstein and Eleanor Roosevelt. Maslow's hierarchy of human needs offers a different perspective of what it means to be human at the highest level, and provides a useful framework and insight into the importance of self-actualization to psychological health. The need to self-actualize, at a certain level of development, is as vital as our need to breathe. To "get to" self-actualization, the stages of development in his hierarchy must be included and transcended - meaning we need to pass through each level from the ground up, integrate it into our being, and then move beyond to the next level. This draws on complementary opposites for dynamic wholeness: for the most sustainable growth, we need to be grounded and expansive simultaneously. A tall building without a strong foundation is bound to crumble when turbulence comes. This builds upon Ken Wilber's integral attitude towards spiritual and psychological development.
Beyond self-actualization. Perhaps the most important aspect to consider is that Maslow did not stop at self-actualization. In fact, the driving force behind self-actualization was self-transcendence; to become the best version of ourselves be able to give ourselves fully to the world and serve in the most profound way. This is the opposite of self-sacrifice where we forgo our own development and needs to help others. Instead it takes the perspective that our own development as a fully integrated, whole human being serves a greater purpose, and that the energy, vitality and strong sense of self we cultivate through that process can then be focused on what is meaningful; it is the vehicle not the destination. The stronger we are, the more useful we become. This is an empowering perspective, offering the invitation that self-mastery and meaningful service can go together hand in hand.
Meaning and mastery go together; we want to grow and evolve towards something that is meaningful. Meaning is what offers the compass to chart the direction of the process of mastery.
Abraham Maslow was a 20th century humanistic psychologist who studied the most exceptional people of his generation, including Albert Einstein and Eleanor Roosevelt. Maslow's hierarchy of human needs offers a different perspective of what it means to be human at the highest level, and provides a useful framework and insight into the importance of self-actualization to psychological health. The need to self-actualize, at a certain level of development, is as vital as our need to breathe. To "get to" self-actualization, the stages of development in his hierarchy must be included and transcended - meaning we need to pass through each level from the ground up, integrate it into our being, and then move beyond to the next level. This draws on complementary opposites for dynamic wholeness: for the most sustainable growth, we need to be grounded and expansive simultaneously. A tall building without a strong foundation is bound to crumble when turbulence comes. This builds upon Ken Wilber's integral attitude towards spiritual and psychological development.
Beyond self-actualization. Perhaps the most important aspect to consider is that Maslow did not stop at self-actualization. In fact, the driving force behind self-actualization was self-transcendence; to become the best version of ourselves be able to give ourselves fully to the world and serve in the most profound way. This is the opposite of self-sacrifice where we forgo our own development and needs to help others. Instead it takes the perspective that our own development as a fully integrated, whole human being serves a greater purpose, and that the energy, vitality and strong sense of self we cultivate through that process can then be focused on what is meaningful; it is the vehicle not the destination. The stronger we are, the more useful we become. This is an empowering perspective, offering the invitation that self-mastery and meaningful service can go together hand in hand.
Meaning and mastery go together; we want to grow and evolve towards something that is meaningful. Meaning is what offers the compass to chart the direction of the process of mastery.
Let him who move the world first move himself.
- Socrates
The growth mindset is a great ally to have on the path of mastery. Mastery is not about perfection. As Maslow describes, in any given moment we have a choice. To step forward into growth or back into safety. Moment to moment to moment we can choose growth or safety. What we choose compounds, even the micro-moments of small choices we may think nothing of in the moment. Moreover, how we feel at the end of the day is largely dictated by those micro-moments of decision. Depression, anxiety and numbness creep in when we accumulate enough of the -1 decision points. However, at any given moment we can also choose to turn it around and do what needs to be done. Listen to the whisper - often we know what we need to do but choose to ignore it. Ignore it enough and it can disconnect you to your soul expression. Dare to re-engage and wake up to your birthright of feeling radiantly alive and in love with life.
What one can be one must be.
If you deliberately plan on being less than you are capable of being, then I warn you that you’ll be unhappy for the rest of your life.
- Abraham Maslow
Approach your life as an artist would approach a work of art. Know that the creative process is never easy. You need to find your own way and figure out what works for you. You may have to re-commit to the process many times whilst you learn and develop as an artist along the way. But you keep going forward one brush stroke at a time, with the ultimate intention to create a masterpiece.
One can have no smaller or greater achievement than mastery of oneself.
- Leonardo Da Vinci
Ultimately, if we truly want to make a positive impact, we must first embody the practices we preach and be in integrity with the values we uphold. If we get too caught up in theory without the doing and without the personal mastery, we become a talking head - intelligent on the outside, maybe, but no more use than a balloon filled with empty air. Theory is knowledge, but WISDOM is knowledge APPLIED and requires practical, hands-on in the dirt, in the trenches experience to be cultivated. Taking theory to practice, living with integrity, is where mastery is generated. The reward is the summom bonum, the expression of your best and Highest self moment to moment to moment.
Mwe. An Ecological Perspective of the web of life and our function in it
Mwe refers to a "me" that is embedded and connected to form a greater "we". It is a concept inspired by the highly recommended book From Me to We by Marc and Craig Kielburger about ordinary people doing extraordinary things, that touched me deeply and perfectly encapsulates the commitment to living for something bigger than ourselves. Health is a vehicle, not a destination. It's an important and vital component to living a great life, but getting our minds, bodies and souls optimized isn't an end in and of itself per se. In my framework, the ultimate purpose to this whole game of functioning at a high level is about having a well-oiled vehicle to do what we are here to do, and get to destinations we are meant to get to. In style, of course ;)
Connecting to a larger whole can be a grounded process as much as it is a spiritual process. Ultimately, what good is a good looking body if we cannot hold intimate, loving relationships? What good is it to be optimised individuals living in a fragmented community if we are not coming together to heal and thrive together? And on the other side, we can have a profound vision and work to make a positive impact, but we risk burn out and not giving our fullest potential if we neglect our physical body and psychological development.
It is a 2 way relationship. It's not either or, but yes and. We transcend and include our best selves to serve with a purpose.
Mwe is also about multiple layers of connection;
OUR INNER SELF. Our soul, our daimon, our inner self, our natural self, this being inside this body - whatever you would like to call this light inside of you. Connecting on a deeper and higher level with this force simultaneously connects us with the world, so we can show up as our Higher Human selves.
COMMUNITY. A supportive network in which we can support others to flourish in a mutual relationship of flourishing.
NATURE. A deep connection to our inner and Greater nature.
EARTH. In a very practical sense, we evolved "bonded" to the electrical current of the Earth by living bare-foot on the ground. We benefit from this physical connection in many ways: negative ions act like anti-oxidants and can reduce oxidative stress, decrease coagulation of the blood and help regulate our system in sync with the larger cycles and systems in a way that creates more harmony on a cellular as well as a felt level.
This does not imply we have to give up our jobs, become a philanthropic humanitarian or activist, but simply recognise this interconnectedness in its simplicity. How we treat ourselves is a reflection of how we treat others and the planet, and opening up the awareness and circle of compassion to all levels is about respecting our self, respecting others and the greater nature that supports us.
Of course, all levels are connected. Better bodies, better minds, better communities, better ecosystems - all go together to create a better world. A sustainable, nutrient dense regenerative food system is needed to heal the land and nourish our bodies, and at the same time our re-connection to the fundamentals of health fuel regeneration and resilience.
Regenerative resilience. It's our birthright and our sacred duty to build, develop and forge.
HERE are some tools and practices that can turn these pillars from theoretical constructs into life-changing lifestyle habits. Power is knowledge applied. I like to call this my Wellness Toolkit, for adaptable well-being.
Personal mastery is the discipline of continually clarifying and deepening our personal vision, of focusing our energies, of developing patience, and of seeing reality objectively."
-Peter Senge
At the end of life, most of us will find that we have felt most filled up by the challenges and successful struggles for mastery, creativity, and full expression of our dharma in the world. Fulfillment happens not in retreat from the world, but in advance - and profound engagement."
- Stephen Cope