8. CALM Series (4 of 4): Movement and Mindfulness

• Today I talk about the last component of the CALM method, movement and mindfulness!
• Movement is so important for us and for good reason; it helps us to build and maintain muscle mass as we age. More muscle = more burning energy
• There are so many benefits to incorporating movement into our lives: better sleep, better stress management, balanced cortisol levels! 
• Movement also increases the production of dopamine and norepinephrine which makes us feel good and also helps us transition smoothly from one activity to another. 
• Having exercise snacks sprinkled throughout the day adds up and counts towards getting movement into your day. 
• Mindfulness is paying attention to your thoughts, feelings and your bodily sensations. It's kind of like awareness that we talked about in Episode 6, but it's developing a greater awareness about what's going on in your body. 
• Mindfulness helps us develop our inner skills so you can figure out how to observe yourself and train your attention. 

Don't forget to check out my new website! jenniferwattscoaching.com!

I'd love to hear from you! You can connect with me in the following ways:

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Email: jennifer@jenniferwatts.ca

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I'd love to know if there's something you want to hear more about or if you want to let me know about your own experiences with ADHD and weight loss. 

Transcript

 Hi, everybody. I hope you've had An amazing holiday season so far, I'm recording this today on New Year's Eve.  aNd I actually have had, had a pretty great day because I finished up my random painting project that I decided to do yesterday. I couldn't sleep and I started thinking about,  to like renovate my office a little bit and then I woke up and decided to paint. 

I started that on Saturday and then today is Sunday and I did the last coat and I think it looks really good, but the reason why I love that is because whenever I do things like that, I feel this like productive.  Like  sense of purpose energy kind of like I've I've fulfilled a desire to like produce something or complete something or I don't know it's just to me it's like the best feeling  and so I feel really good today because I accomplished this little thing that I set out to do And it's good.

So, so, yeah, so Happy New Year's Eve, even though it'll be later than this when you guys are listening to this. But today we are going to talk about the M in calm, which is movement and mindfulness. And I, you'll hear later on, but really mindfulness could kind of be a sub component of the A. Happy New Year.

Awareness, but I do like to differentiate and talk about it specifically on its own as well. So we will cover that today,  but let's start with movement. I'm movement, exercise, whatever you want to call it.  We know, we all know it's so good for us. So, and there's so many benefits to it. It helps with longevity not losing muscle as we age.

I believe it's called sarcopenia. I don't know, but our muscles will naturally like  for various reasons, we'll We'll kind of lose muscle mass, I guess, as we age after a certain age point. I don't know what it is, maybe like 35 or something like that, but don't quote me on that.  But anyways, back to the benefits.

More muscle means that you're having, it's, it has a more positive effect on your metabolism, which is fantastic. You know, probably the primary reason why  strength training is so encouraged when it comes to weight loss,  because more muscle means you're burning more energy, and we talked about energy balance earlier on. 

So that, yeah, that's why, I mean, it helps with your metabolism in that regard.  You also tend to sleep better. You have better energy levels, you manage your stress better, which it helps with the cortisol levels, which we talked about before. So all of these things are things that really help with weight loss.

So movement is For sure helpful with weight loss, but I just want to clarify it's not Mandatory so many people seem to think that like oh if I want to lose weight or if I want to you know  Change my body composition Well, I guess if you're looking to change your body composition in terms of like building more muscle Of course, you're gonna have to work out.

But if you  want to lose weight. It's definitely beneficial to exercise, but it's not a requirement. So just want to put that out there, but Everybody can benefit from exercise, but it also depends on what you're capable of. So  anyhow, one of the reasons why exercise or movement is so helpful for those of us with ADHD is because it increases production of dopamine, of course, and we all know about dopamine and we've talked about that, but it also helps with another neurotransmitter called norepinephrine. 

Oh my God, I can never get this word right. Norepinephrine.  I hope I said that right.  Anyways, so the two of those specifically, I think, I believe it also helps with serotonin, but I wasn't 100 percent sure on that one.  The really cool part about this is that with movement, if you are doing it on a regular basis, like you're doing it consistently,  like on a one time  one time case, it's going to like  boost the dopamine and the norepinephrine in your brain for like, I believe it's like, they think it's 60 minutes afterwards, but if you're doing it regularly, you kind of build up the baseline because it can create new receptors in certain parts of your brain.

So that's going to help you. To on a regular basis, have more dopamine and more norepinephrine. Look at me. I'm like a pro now. I'm saying it like  no big deal.  Anyways, I know there's all sorts of like complex scientific stuff about  norepinephrine and the brain and all that. But basically  what happens is that we end up being, we're less prone to be startled, which I don't know about you guys, but that I find that that happens a lot and it gets really mad when it gets startled too.

So anyways, this will help you to be less. Less startled, you're less likely to react out of proportion to a situation, which, yeah, that's a huge problem for us. And we feel less irritable. So I'll take all that. Like, I love that. So  that those things can all be helped with movement. Because it boosts those neurotransmitters, which are going to help us with those types of things.

So that's part of why it's great for people with ADHD, but also  it helps a part of the brain that's responsible for smooth shifting of our attention. So that's really cool because we often struggle with like transitions. And so if it's helping the part of the brain that helps us with when it comes to like shifting our attention from one thing to another, that's also really awesome. 

So.  One of the things that's really cool that I saw was that the type of movement that you do, like, if you choose something that's really kind of technical, it's especially good for ADHD brains. So,  this could be so many different things. So, like, I don't know, rock climbing, skateboarding, martial arts ballet.

Those types of things and the reason why is because it activates so many different parts of the brain. So, you know things like  concentrating your You know movement moving in a certain way and shifting and all of this stuff, but anyways, it's very good for your brain  Along with your body because it activates different parts of your brain because you're doing different things.

So anyways, that I thought that was really interesting that things with technical movement are really good for A DHD brains.  And then I found this doctor who was talking about it and. There's been this sort of contra controversial, but like, they've talked a lot about whether, you know, exercise is just as good for your brain as medication.

I know they've talked about this when it comes to like, anxiety and depression and that type of stuff. But some people were curious about and again, I'm, I'm not getting into the results of that because I'm not a doctor and I don't I don't think that. We should be talking about whether or not somebody should or shouldn't be taking medication.

But they, a lot of people have been curious about whether exercise affects, because it does affect dopamine and norepinephrine and that type of stuff. Whether, is it a substitute for medication? Nobody has proven that, but this one doctor was saying that for most of his patients, he suggests that they exercise as a tool to help them manage their symptoms along with their medication.

So he was kind of saying, I thought was what I thought was interesting was that he said the best strategy is to exercise in the morning and then take the medication about an hour later. Because like we, I just talked about before how it raises those neurotransmitters in your brain and, and has an effect for about 60 to 90 minutes.

So, you know, you could have, take advantage of that and then go with the medication about an hour later when the focus effects of the exercise kind of wear off. So  Yeah, but this doctor was saying that, like, if his patients start to exercise daily, they end up needing a lower dose of the stimulant.

So, I don't know. I thought that was interesting, but it's, it's pretty clear that it does have such a positive effect on our brains.  For me, like, I really see that effect on me. I 

Back in 2019, I guess it was, I like I've always wanted to be a runner and I never really was. I remember my mom used to run. She did like marathons and stuff. I'm pretty sure when I was a kid and I always thought that was really cool. But I always wanted to be a runner. I just had this like vision of runners and what they're like, and I wanted to be one of those like gazelle like people out there running.

But I just never really happened to get into it and always I saw myself as not a runner, but in 2019, I was like, you know what, I'm gonna like sign up for, I signed up for the Terry Fox run,  which was a 5k Canadians will know about Terry Fox, total hero. And I decided to train for that. And.  It was amazing, like,  I think there's so many factors to it that really, like, I was never a really good runner, but having made that commitment to myself and  doing it regularly and slowly building up my skill and endurance and that type of thing, and I really felt the effects of doing that on a consistent basis. 

I remember, like, standing in the kitchen one day. It was just like not long after I had come back from a run and I was just so aware of how different I felt. And I was like, this is the, just the best feeling. Like I, I was like, I don't know if that's like a runner's high or whatever, but obviously it was like some stuff going on in my brain.

But I just remember feeling like, I don't not, I don't want to not feel like this on a regular basis. Anyways, I did end up doing the run. It was in September  and then I just like stopped  because I didn't have that, that schedule, that end goal and all that kind of stuff. And I really wish I hadn't. I do still want to get back into running, but I just really, really liked  remember the effect it had on me.

And I mean, there's been other periods of time in my life where I've been exercising regularly and it just, it really does  it really does just make you feel great. And of course there's benefits physically and as well as contributing to your weight loss. But Just overall, I really recognize these benefits and, and, and the like,  mental aspect of that commitment to yourself and following through I think really has a great effect.

But one of, another thing that I really want to talk about and point out when it comes to movement is that,  It has to be something that you want to do, something that you are going to stick with, because I know like, I mean, if you look up like weight loss and stuff like that, all always what comes up is either like crazy cardio or like you have to lift weights, which  lifting weights is really amazing.

No matter what, but if you hate it, like, if you don't want to go into the gym and you don't have equipment at home, like,  you don't have to do that and I think what you're going to stick to is something that you like and there are so many things you can do. So.  When it comes to movement, that is the, like, to me, the number one thing is that it has to be something that you like, that you enjoy, that brings you  whatever feeling that you want to have, and then becomes something that you're going to stick to.

It doesn't have to be, you know, like, you know, 60 to 90 minutes in the gym, five days a week. And it also doesn't have to be, like, you know, a specific thing on a specific period of time. Like I know I hate this term, but I've heard some people call it exercise snacks. I don't know why it bugs me so much when I hear that, but it's kind of true.

Like it could just be, you know small amounts of stuff sprinkled throughout the day.  And even just small things that add up too, like parking farther away, or walking, if you have the opportunity to walk places rather than drive, or ride your bike, or whatever the case may be. Yeah. There's no rule about what is the right thing to do.

The right thing to do is what you are going to do. So, you know, I, like, I've gone through periods where I've been, like, exercising or going to the gym on a regular basis and worked with personal trainers, and that is amazing, but it's not necessary. There's other times where I've you know, not done anything, and I definitely feel the effects of that.

Right now I'm doing a lot of walking, but also I love to just work out at home because I know I'm going to do it. And I am lucky enough to have like some, a little bit of equipment. I have some dumbbells and stuff like that.  I love  Sarah, Sarah McFadden. She, her online program, she's, it's called Move Happy.

You should look her up. She's pretty great. But she does, she's a kinesiologist and she has home workouts which I love because she ensures that you're covering all of your bases. Like, if you follow her protocol for the week, you're gonna cover, you're gonna get all the muscle groups that you need to.

And she's just such a joyful person and That, that has a big effect on me, so you got to find somebody that you, you like to follow and listen to. I know there's, I'm sure there's a ton of stuff on YouTube if you're looking for something free, but anyhow.  All I'm saying is that you got to find something that you like and that you will stick with.

So, overall, movement, incredibly beneficial for our brains, for our bodies, for your ADHD, for your weight loss.  So many things, and there's no one right way.  Okay, so let's talk about mindfulness. So, I mean, what even is it? It's basically paying close attention to your thoughts, your feelings, and your bodily sensations.

So it really is kind of like awareness that we talked about a couple weeks ago, but  it's basically just developing a greater awareness of what's going on with you from moment to moment,  and it's really great for people with ADHD because it develops our inner skills. So it helps you figure out how to observe yourself,  and then you learn how to train your attention, and you can slowly start to change the way that you handle stress.

which is great.  You're basically learning how to pay attention to paying attention,  which sounds funny, but it's true. So you start recognizing and learning the patterns about yourself and then you have a better understanding of your emotional state. So then you can start to be less emotionally reactive.

I know that is,  I'm sure it's the same for a lot of you, but that is a big struggle for me with ADHD is emotional reactivity. dysregulation, all that type of stuff. So mindfulness is super helpful with that. And the reason why, like, this is how it kind of  has anything to do with weight loss is that if you have a better understanding of your thoughts and emotions, it can help with things like emotional eating.

And then of course, you know, better awareness of your bodily  sensations, your hunger cues, that type of thing, of course, is going to have a good impact on that. There was, in terms of, like, the science of it, I did see something where some researchers at North Carolina State University had evaluated some studies, and they showed a direct link between mindfulness and weight loss. 

And then Jud Brewer, or Judson Brewer, I love how I call him Jud, like he's my friend or something. I've just heard him on a few podcasts, so, and I, I, I'm, I feel like he called himself Jud, but anyways, he's a psychiatrist and a researcher  and he, he also wrote a book. I think it's called Unwinding Anxiety, but I haven't read it.

But he says, the reason mindfulness helps people lose weight is that overeating has more to do with the brain than the body. And we know this because we've talked about this before. But he goes on to say that the X, the cause of extra pounds is eating based on your emotions. Those who are overweight tend to eat when they feel stressed, lonely, or bored.

And over time they create deeply entrenched habits.  So I don't think we can really argue with that. We know, we know from our own experiences and just from things that we've talked about before, like  the emotions. And your thinking are just such a huge component of it and cannot be overlooked, especially for those of us with ADHD.

And for, like, for ADHDers, we naturally have, like, pretty chaotic thinking. And,  I know, I tend to thrive in stress and excitement and that type of thing. That's why we're always, like, you know, unless we have a deadline to drive us or some kind of, like, pressure or, you know, we're always It's like you're seeking dopamine this way, right?

And so it's especially important for us to learn how to slow down. But it's also harder for us to learn how to slow down for those very same reasons.  Another paradox.  So, yeah. I think with mindfulness, like, and I guess I guess if we're looking at this from more of a meditation standpoint, it's really important for you to do, to learn a practice or, you know, do mindfulness or meditation or whatever, however, it makes you feel good and just like it with movement, you got to do something that you enjoy and that you like, maybe not, maybe mindfulness isn't something that you particularly are going to like enjoy right off the bat.

Although, Just like with movement, I think it turns into something that you kind of start to crave and really get into a good habit with and you become kind of, not dependent on it, but it does become a habit and part of a routine that can really have a big impact on you. And so you miss it when you don't have it.

When I first started, like,  I know this is pretty normal. Like when I first tried meditating,  well, first of all, I was like, I don't want to sit,  I don't want to sit and spend time focused on this brain. Like, it's a mess in there. And I, like, I, I think I just started trying an app that somebody had recommended,  but it was like guided meditations, which is, which can be really great, but it was just the guy talking.

And I was like, this is painful for me. This is a big no. Like it was brutal. And then I tried The Calm app, I believe, was the next one I tried, and I actually quite liked that. Like to me, like, the sounds are really important, like, I have to have, like, nature sounds, or I've really become, like, I love the sort of ambient music.

I know there's certain, like,  I don't know what it's called, it's like certain, like, level,  I don't know. I shouldn't have even started talking about this because I don't know, I don't know what you call it. But it's like a certain like level of music that's supposed to be like really good for getting yourself into a focused state or whatever.

But if you, like the Calm app, anyways, how you can change the, the background noises and then I find the voice is very soothing. There's other apps like there's one called Breathe, B R E E. T H E that I really like for the same reason. I like the voices. I like the guided meditations and I like this, the music and sounds.

But anyways,  all that to say, like you got to do it in a way that you like, because  again, like with movement, there's no one right way to do it and  you get to decide what works for you. And another thing that's really kind of interesting about it is that like  as ADHDers, we tend to be really like visual learners.

So I think. A great way to start out if you're new to meditation is just to like yeah, to use like guided meditations, especially ones that are, you know, If it's directing you to like envision something, like if you're picturing yourself, you know, walking in a forest, if that's what makes you feel good, and really visualize that for yourself, it can be super helpful.

And you don't have to clear your mind. I think that's another misconception is that like, you have to like, just sit down in like the lotus pose and like,  be all zen and like, completely clear your mind and be having like no thoughts. No, that's  not gonna happen. Well, maybe for some people it happens, but you're just kind of observing your thoughts.

I love picturing it like a river or a little stream or a brook or whatever. And that's all your thoughts running by and like, yeah, oh, there they are. There's my thoughts. And you just kind of observe them and you pay attention to some of them and others just kind of flow through you and go by. But you're definitely not like, It's not like a challenge for you to like sit down and you must clear your mind and you're doing it wrong if you think about stuff because your mind's going to wander like that's just normal. 

So anyhow, don't feel like you can't do it or like, I've tried it and it doesn't work for me because I just kept, I start thinking about all the things I need to do. Totally normal. Anyhow. So.  I don't know. I just feel like when you understand better what's going on in your brain, you don't have to believe all of the thoughts.

Like, you start to realize that, like, my thoughts kind of come out of nowhere. Like, I'm, you're not responsible for all of the things that you think. Like, we're naturally just gonna have crazy thoughts that come out of who knows where. I don't know. But  They're not, you are not your thoughts, and I think mindfulness has really helped me to recognize this, which has really helped me to be a far less self centered person.

And it's self critical and I really want that for you because I think that can have a big impact on meeting your goals, especially as it relates to weight loss. And another thing that I think mindfulness is really good for in this regard is if you're somebody who's experienced intrusive thoughts, and we don't talk about this a lot, but it's really common for people with ADHD to experience intrusive thoughts and it's scary and it can be really affect who you are because you feel like what's wrong with me that I think this way and it can be, yeah, it just can be scary and really affect you.

And so I find that mindfulness really helps to  kind of separate. Those from who you are as a person, because when you realize your thoughts are just, they're not who you are, like I said it can really help to start to tame those thoughts in a way. So that's my experience at least  and I have had, I have experienced intrusive thoughts for periods of time in my life and for sure they have greatly been lessened by mindfulness. 

Yeah, those are the two topics for today. I hope that this has been helpful and just like with all of the other topics that we talk about, I never want you to feel like I'm overloading you with information. You got to do this, you got to do that. Not at all. Like I just want to talk about these things so that you are aware of them and know that they have a big impact and also because of just like we've talked about before, like with the whole deep health concept of, you know, it's so much more than just eat less, move more.

Like there's other components to it  that can have a really great impact for you and Just little changes in any of these areas can really, really set you on the path that you want to go down. So just think about these things as ways, like, things that you can incorporate in your day to day life. In a slow, steady, sustainable manner.

It's not like I'm giving you a checklist of like, you've got to do these like ten things, like those, ugh. I get so mad when I see like, this is my morning routine and it's like, you know, two hours worth of stuff.  Like, I don't know how anybody can do that kind of stuff. Never, never, never would I tell you that you have to do any of these things in a certain way for a certain amount of time.

No. What we are talking about is  You just being aware that these things have an impact on you and that you have the opportunity, not the requirement, you have the opportunity to work some of these things into your life.  In the littlest of ways, if that's what works for you, but it can have a meaningful impact.

So that's what I have for today. And just a reminder that my, oh, actually I was gonna say my website is up and running now. JenniferWattsCoaching.  com and you can find information there about I'm going to be talking about my program, Focus and Flourish, and there's other things on there. I, there, there is a blog page, but I haven't started my blog yet, but you can access the podcast there.

You can learn a little bit more about me, all that type of stuff. So anyhow, that's what I've got for today. I hope you guys  enjoyed your year.  I guess welcome to 2024 by the time you hear this, and I will talk to you later.