Meatloaf & De-stress Protocol
G'day! Below is my meatloaf recipe and de-stress protocol.
Before we get into it, just letting you know I’m relaunching my protein shake! I'd love if you went and checked out our website, and feel free to add your email for updates on when it's available! TAP HERE to check it out!
Stress Mitigation
Recently my wife Kara was having a tough time and I wanted to help her with a de-stress protocol. It was great getting to help her. But now I need the protocol cos I’ve had a funny few weeks. Here are some things to try. No pressure, no judgment, if some of these aren’t do-able for you, don’t worry (that’s what we’re trying to combat), just do what you can, when you can, if you can.
Breathing to de-stress
I love the physiological sigh. Physiological sighs have been found to be one of the quickest breathing techniques to enter a state of rest and digest. Try this for 5 minutes a day (sometimes I do this twice a day) it can be eyes closed or open.
Here’s how: take a deep inhale through your nose, then an extra inhale on top of that, also through the nose. Then slowly breathe out through pursed lips, like you’re breathing through a straw. Repeat for 5 minutes anytime throughout the day. I had Kara do this twice a day.
NSDR
Or non-sleep deep rest is a great idea for people looking to decrease stress and increase mindfulness. If you hate meditating, you may enjoy this because it’s active. And there’s no way to get it wrong! I do this one: https://www.youtube.com/watch?v=AKGrmY8OSHM (I had Kara do this once a day)
Sleep
Good sleep is an obvious remedy for every part of your life, but particularly stress. Here are some things to help you sleep better.
Good sleep begins in the morning. Try and get into natural sunlight first thing in the morning for 5-10 minutes. If it’s overcast, spend 20-30 minutes outside. Don’t look at the sun, just face the sun, blinking whenever you feel like it. This sets your circadian rhythm, which essentially sets your bodies clock for when to be awake and when to sleep.
Keep your room dark. Melatonin is the sleepiness hormone, but it is suppressed by light. Try to use dim lights after dark, or even blue light blocking glasses. Also, limit screen time before bed, and turn down the brightness of your phone!
Keep your room cool. The body has to drop 2F to get to sleep, so consider keeping your room as cool.
Keep food as far from bed time as possible, about 1-2 hours is ideal.
Supplement with 200mg L Theanine and a magnesium supplement. I use this one and this link gives a discount: Magbreakthrough.com/zaddy
Supplementing
Ashwaganda - this stuff is amazing for helping our bodies stress response. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
Saffron - pretty interesting research, 30mg was shown to reduce anxiety. See here: https://www.youtube.com/watch?v=31wjVhCcI5Y&t=7350s (2hr.02min)
Inositol: very cheap, double blind studies showed decreases in anxiety. Dosages are large though, 12-18 grams. I use this one: https://a.co/d/hRWmoro
Move for 30 minutes
Just 30 minutes a day of any movement was recently shown to combat stress and anxiety in a study of over 300K people. When stressed, a walk outside, or a jog, or lifting some weights or dancing may be just the thing we need to change up our physiology to help our over-whelmed heads. Here’s the podcast where I spoke to the guy who wrote the study: https://podcasts.apple.com/us/podcast/the-zaddy-zone/id1626231119?i=1000611552716
(I had Kara do this once a day)
Cook yourself a nourishing meal
If you’re stressed, it’s nice to know you’re there for yourself. Taking time to be kind to yourself is always a beautiful thing, and cooking a nutritious meal is the most comforting kind of things you can do for yourself. So here's the recipe for my meatloaf.
OK Zaddy’s meatloaf, the easiest family favorite there is. Nutrient dense deliciousness for everyone. If you mess this up, you’re incredible! Feel free to have fun with the seasonings, it’s fun to swap and try stuff and it survives without basically any of these ingredients (except meat).
Meatloaf Recipe:
2 lbs ground beef and 1lb ground pork.
1 med onion finely chopped
2 eggs
1/2 head of garlic, chopped
3/4 cup Panko breadcrumbs or whatever breadcrumbs you have
1/3 cup milk
1 ½ tsp salt to taste
1/2 tsp ground black pepper
½ tsp ground paprika
1/2 tsp Cumin
Preheat over to 400F.
Cook the onion and garlic in olive oil until onion is translucent.
Add all ingredients to a large bowl. Mix with your hands.
Add the mix to a baking pan.
Top with dried oregano or italian seasoning. Put in oven.
400 degrees for an hour, or until it reaches 160F internal.
Calve, enjoy.
If you found this helpful feel free to forward this to a mate in need!
Cheers,
Luke
