In This Issue:

Befriending Frustration: The Secret to Building Resilience and Health [2 min]
The Glucose-Lowering Magic of Post-Meal Walks [1 min]
Quote Of The Issue [30 sec]

Befriending Frustration: The Secret to Building Resilience and Health

Starting a new health habit can feel frustrating—whether it’s sticking to a bedtime routine or cooking nourishing meals. But what if frustration isn’t a sign of failure but of growth?

In a recent post, psychologist Dr. Becky Kennedy explains that resilience and success come from our ability to tolerate frustration during the learning process. The process of creating new habits—or learning anything new—requires your brain to build new neuronal pathways, which is metabolically costly. Translation? It’s not meant to feel easy or pleasurable at first.

But here's the empowering shift: if frustration is evidence of growth, then learning to befriend it can change how we experience it. Instead of seeing frustration as a sign of failure or inadequacy, we can view it as a natural, necessary part of the process.

When it comes to health, this perspective is a game-changer. Starting a new habit, especially one that challenges old patterns, requires patience and persistence. Here are three ways to reframe and navigate frustration as you build new health habits:

See Frustration as Progress
Discomfort means you’re stepping outside your comfort zone. Celebrate it as evidence of meaningful change.
Pause and Breathe
When frustration hits, take a deep breath. It’s temporary and part of the process.
Remember the Long Game
True health transformations take time. Focus on why you started and trust the journey.

Just as resistance builds muscles, tolerating frustration builds resilience. The next time it shows up, see it as your ally. It’s proof you’re creating a healthier, more resilient you.

The Glucose-Lowering Magic of Post-Meal Walking

Postprandial walking - the technical term for walking after a meal - has been shown to offer a wide range of health benefits, and it’s a habit anyone can build, one step at a time.

Walking for 10–15 minutes after eating:

Improves Blood Sugar Control
Walking after eating helps your muscles use glucose more efficiently, preventing blood sugar spikes and crashes. For those managing insulin resistance or diabetes, this simple practice can be especially effective. I love this Instagram post from The Glucose Goddess that illustrates just exactly how just 10 minutes of calf-raises lowers blood sugar after eating a chocolate croissant!
Enhances Digestion
Gentle movement supports your digestive system, reducing bloating, discomfort, and sluggishness after meals.
Lowers Blood Pressure
Post-meal walks help regulate blood pressure and cholesterol levels over time, making it a heart-healthy habit.
Boosts Energy
Instead of experiencing the dreaded post-meal slump, a quick walk can leave you feeling refreshed and energized.

Making It Happen

Starting small is key. After your next meal, set a timer for 10 minutes and take a stroll around your block, your living space, or even the office. You just a willingness to start. And remember: the frustration you might feel when trying to create a new habit isn’t a bad thing. It’s your brain rewiring itself for growth instead of parking it on the couch to binge-watch Netflix. Each step you take after a meal is not only a physical act but also an investment in your long-term health.

Quote Of the Issue

"No amount of green juice, meditation or yoga will heal the pain and inflammation that's caused by choices that don't honour you, your values, and your worth." - Mark Groves

True healing goes beyond physical practices like nutrition or supplements; it requires aligning your life with choices that honour your self-worth and values. Without addressing the emotional and relational roots of stress and pain, even the healthiest habits cannot fully restore well-being.

As always, Yours In health,