Karen Johanson Wellness

Saturday is Obliteride day, and I'm making a final push to to help Fred Hutch . Can you help? The donation link in in the comments.

Then again, here's what my WHOOP numbers looked like on Sunday after a week of zipping all over the PNW, crazy deadlines and not enough . I actually would have expected them to have dropped earlier in the weekend, but obviously I was doing something right, until my body told me very clearly that it was time to slow down!

These are the types of numbers and insights I want to see on my WHOOP app. The interesting things is that "good" habits don't always translate directly to "good" scores, because there are so many factors at play in . Stay tuned for more of my scores, and commentary about how they've helped me boost my health and fitness. And if you want to start to understand your body better, sign up for a free one-month trial using the link in comments. I did, and was hooked. (I also started in the middle of the pandemic, when we all were especially curious about our health!)

24 days left until Obliteride 2024, and I am 31% of the way to my goal.

I am riding to raise funds for Fred Hutch in memory of my dad, who passed from AND , and to support everyone else I know and love who has battled, is battling, or lost someone to .

If 9 more people contributed $100 each, I would reach my goal. Every donation helps. Give via the link in comments. And please share this post!

My six-word poem about - and life in general - from yesterday’s session at in . Thanks to Natalie and Melissa for the and .

Looking for refreshing alternatives for summertime scorchers? Check out my latest blog post for a roundup of options from All The Bitter, Aurora Elixirs and The Bitter Housewife. Link in profile, also below in comments. *xy

PureFormulas is one of my go-to sources for safe, affordable , + natural ! Better yet, you can get your order in two days for free with ShopRunner. Message me for recommendations, and get $5 OFF using this link: http://rwrd.io/cn95nqp?t

A spin from Doula L.A. on the traditional "closed" sign, that I discovered while in 's . Given that the trip was memorializing the passing of my best friend in February, the sign seemed apropos.

Celebrating another milestone by getting a ticket to the upcoming Peter Hook & The Light show in . I may have to celebrate with a few more music event and/or travel tickets too!

Today was my dad's birthday, but he's not around to celebrate, because had other plans. I am riding in Obliteride to help fund at Fred Hutch, so that we stop losing people. Please donate here: https://secure.fredhutch.org/site/TR/Obliteride/Obliteride?px=1368976&pg=personal&fr_id=2070

Fatima from Peaceful Wellbeing Psychotherapy brought her experience as a psychotherapist helping manage , , and , to a conversation about anxiety in the . Learn more here: https://www.linkedin.com/posts/karenjohanson_jobsearch-workingprofessionals-stress-activity-7192962987849142274-YTW-/

Help faster by donating to my Fred Hutch Obliteride ! 100% of your donation helps advance prevention, detection, treatment and cures for people like my best friend from grade school. Donate here: https://bndfr.com/36zPM

It's on! Time to start training for Obliteride in August. And fundraising to support ... and ultimately a cure. You can help by donating here: https://secure.fredhutch.org//site/TR?px=1368976&pg=personal&fr_id=2070. Or joining our team!

Yet another gem from my coach Jay Chase. Visit thejaychase.com if you want to learn more ways to invest in your .

Looking to and learn how to with foods? Check out the U.S. Department of Agriculture FoodData Central database for the information you need: https://fdc.nal.usda.gov/index.html

Takeaway: Don't run from , confront it. Learn how via the "Reversal of Desire" in : https://amzn.to/4aKOJeF

and are more closely intertwined than previously thought.

That’s because stress can affect several systems involved in including:

🧠 Cognition
Stress can mess with your mind, specifically thinking, planning, and organizing, as well as the ability to focus and manage your emotions.

🚴 Behaviors
Stress influences what you eat, how much you move, and how well you sleep. And these behaviors all have their own feedback loops too.

🔎Physiology
It jacks up hormones that leave you hungry, boost cravings for sugar and fat, mess with your microbiome, and increase fat storage.

🧪 Biochemistry
Stress may also impact blood chemical like leptin, ghrelin, and neuropeptide Y, which affect hunger, appetite, and fat storage.

🔄 Weight stigma
Obesity leads to which creates… more stress. And on we go.

Follow me for strategies to manage stress.

Who else avoids ? Everyone, right? But the authors of "The Tools" remind us that the only way past is through. Facing pain, calling it out, and rising above. and give people practical solutions that take only seconds, but allow us to step out of our – , , even and – and into . Learn more from the book: https://amzn.to/4aKOJeF

No one wants to face , but psychotherapist Phil Stutz, coauthor of , says that doing exactly that, and moving through it, is the only way to transmute it. Learn more in my latest blog post: https://wellness.karenjohanson.com/pain-uncertainty-and-endless-work

How often are you , where everything seems enjoyable and effortless? Learn more about in my blog: https://wellness.karenjohanson.com/learning-about-flow/

Any is permissible when it comes to . But society sometimes deems certain types more worthy of attention. One of the types that isn't always recognized involves the losses related to both being with and stepping away from a person. Dr. Ramani fully recognizes that type: https://amzn.to/4adVAgU

is tough enough. can make it worse. Visit my blog to learn why, plus details on how the Reframe app can help, whether you're cutting back or saying goodbye to alcohol forever. https://wellness.karenjohanson.com/rethink-menopause/

is a pretty personal experience. What I'm noticing this go-round, after losing my best friend in February, is that the deep sorrow and tendency to isolate that were initially present have been replaced by a sense of overwhelm. Situations that wouldn't usually be problematic are just too much. I am grateful that I am in a position to rest when my body needs it, and that I have many more resources for than I did last time.

Looking for an alternative to talk therapy, that helps process ? takes you into an via nothing but your own breathing patterns. Learn how this practice can trigger and boost : https://health.clevelandclinic.org/should-you-try-holotropic-breathwork-heres-what-it-does

is actually necessary — but it needs to be balanced.

When it comes to dealing with , each of us has a unique “recovery zone”, whether that’s physical or psychological, and our depends on several factors.⁣
⁣
👆Generally, the recovery zone looks like this image.⁣
⁣
⬇️ If the stressor is too low — not enough to cause a reaction — nothing will happen. You’ll continue the same as before, no better or worse.⁣
⁣
⬆️ If the stressor is too high — too strong, and/or lasts too long, outpacing your recovery ability — you’ll eventually break down.⁣
⁣
☺️ If the stressor is within your recovery zone — neither too much nor too little, and doesn’t last too long — you’ll recover from it and get better.⁣
⁣
🎢 That optimum zone depends on your (aka the stuff we're dealing with all at once), as well as how you perceive and respond to it. Remember, this is your individual stress zone — nobody else’s.⁣
⁣
📈 To lead a healthy, productive, and fulfilling life, you must learn to manage your allostatic load.⁣
⁣
✨ Some activities you can do to immediately boost your body's happy chemicals, activate your “rest and digest” nervous system, and start building your include:⁣

• a relaxing walk (especially outside);⁣
• exposure to sunshine;⁣
• mindfulness and meditation;⁣
• having s*x (seriously); and⁣
• snuggling a loved one or pet.

People can be the biggest stressors in our lives. Especially when exiting isn't an option (yet). Dr. Ramani talks about one of the most-insidious types: . These people know how to turn on the charm, and their leaves the people around them second-guessing themselves. If you suspect you're in the presence of one, "It's Not You" offers valuable insights and tactics. Get your copy: https://amzn.to/4adVAgU

⚖️ Because all areas of are deeply entwined and strongly connected, struggling in one domain usually means struggling in others.⁣⁣
⁣
🌟 But …⁣ improving one domain can also improve others.⁣⁣
⁣
What's one domain where is easier for you? Start there.

Curious about the state of your ? Check out this from Heal Your Nervous System to learn more about why you might be struggling with and . https://bit.ly/HYNSassess