#332 - How to Get Back on Track After Setbacks: Mindset, Exercise & Nutrition Tips for Recovery

Key Takeaways from the Episode:

1. Shift Your Mindset

• Perspective is everything: Setbacks are temporary; progress isn’t erased.
• Use metaphors:
  • A red light isn’t the end of the road.
  • Don’t live in the past—only glance in the rearview mirror to see how far you’ve come.
• Practice mindfulness and self-compassion. Be kind to yourself.

2. Gradually Ease Back Into Exercise

• Start with light activity. Reduce intensity by 30–50% in the first week.
• Slowly reintroduce your usual workouts over the next 2–4 weeks.
• Monitor your rate of perceived exertion (RPE) to ensure you’re not overdoing it.

3. Prioritize Recovery

• Focus on sleep, hydration, and light movement like walking or yoga.
• Consider massages or foam rolling for tight muscles.
• Supplements like magnesium, multivitamins, and vitamin D can aid recovery.

4. Simplify Your Nutrition

• Stick to easy-to-digest foods: soups, oats, rice, and eggs.
• Avoid red meats or heavy foods that are tough to process when unwell.
• Stay hydrated—3–4L of water daily is essential.
• Remove decision fatigue: Plan meals in advance to avoid unnecessary stress.

5. Rebuild Your Routine

• Use habit stacking: Pair existing habits with new goals.
  • Example: Journal your daily intentions while having your morning coffee.
• Write down your goals. Seeing them daily builds focus and accountability.

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