 First question is from Tiffany J little when I go on vacation or take a week off exercise and ease up slightly on nutrition I lose weight. My digestion is better and I sleep great Why is this and how do I go back to my everyday life and continue the positive momentum? I love this question and this is an observation that I've had many clients report to me. I have myself identified this At times where I go on vacation and foods that normally would cause Gut issues don't necessarily cause gut issues Sleep issues seem to disappear doesn't speak really to your stress. Totally. Yeah, this is a people don't realize just how big of an effect Your stress has on your body's ability to build muscle burn body fat your cravings your sleep your hormones Digestion everything is affected so strongly from these things and this is why you go on vacation and you're like Wow, I've got the best sleep. I can't believe I feel so good I've had some of my best workouts on vacation, which you know, it's strange because my diet isn't necessarily as good You'll find that when you're stressed. Here's another thing if you're not tracking You know, you may not realize this but when you're under a lot of stress They've proven this in many studies and again, this is my own observation with clients You crave foods that tend to not be as good for you as well You tend to eat more when you're stressed out and of course sleep is is totally negatively affected, you know Yeah, it is I've definitely noticed this myself to like going on vacation You're just immediately this weight is like like relieved and your body just feels like oh, you know I can I can provide you more energy. I can provide you like more strength. My workouts are better It's just like the there's less of that pressure and tension like leading into that like oh I got to get this in and cram it in to my already hectic and chaotic schedule It's just it's one of those things you try and think about that and then kind of carry that into Well, what do I got to do now? You know recovery wise and what I got to implement now like coming back out of vacation to you know Get these same types of fields. Well, this is you know This is interesting you this is a question and we were talking about that study salad You brought up with intermittent fasting. This is an example of somebody that I use this tool for Yeah, this sometimes is a sign to me like oh this person is like stressing about what they're eating there They have they have this structure that they're following they probably got a lot of stress at work They're also hammering the weights like crazy, you know, this is somebody I might say okay Hey once a week, we're gonna do you know a fast and during that time. I want you to do something meditative I want you to do either yoga. I want you to do sauna stuff or cold plunge hot cold stuff like Focus on kind of working within and restrict from food for the day and not think about it, right? And so this is somebody who I might do that with and use that as a tool because that's normally a sign of like Yeah, you are you're just probably stressing too much over all those things and you just naturally going on vacation Probably eating just when you're hungry You're probably doing things with your family and friends and focusing on other aspects of your life Even more active you're getting more sleep you get more sun, you know, because usually on vacation going somewhere where there's more sun And yeah, and your interactions are less like stressful and chaotic with people. It's it's like a whole factor of things I've had clients lose body fat and get stronger simply from Incorporating a some kind of a relaxation or you know meditative or stress management Technique into their lives literally from just adding ten minutes of meditation a day or prayer or I've had clients actually no joke This is this is this has happened several times. Well, I'll have a client reduce their activity and replace it with something. That's more Rejuvenating or where somebody maybe was doing a spin class for example I had a client do this once we replace the spin class with a yin yoga class now for all intents and purpose of and purposes She was burning more calories with the spin class than they were with the yoga class But the result was they actually got leaner and I remember blowing them away And it really did highlight just how much of an impact stress makes on your body I've had clients who deal with chronic pain and they'll hire me and we'll do Corrective exercise and I'll work with the chiropractor and their physical therapist and Imaging shows that they probably shouldn't have any pain and we got rid of a lot of it but for some reason there's still some pain present and then they'll go on vacation and they'll come back and be like My back pain was gone while I was on vacation and just starting to come back again And it's like okay. This is a stress thing. Yeah, that's happening to you I mean studies will show that that you know antidepressants sometimes will get somebody's pain To go down as well. So there's so much that your stress level and perception of your life it's so impactful in your life that if you are putting together a Routine a health routine and you're considering your exercise your diet your sleep You should also consider your perception. You also should consider some kind of a spiritual practice or something that will help you manage Stress because it's almost it's just as important as those other factors