🎨 You Become What You ‘Eat’

At a glance:

• How do different ways of consumption impact our life?
• My journey to healthy food, mindful digital consumption, uplifting relationships, and a positive mind.
• Take control of your consumption - simple steps to make mindful decisions.

We consume a lot! We inhabit a world where everywhere we turn, someone is trying to make us consume something—be it food, information, thoughts, or experiences. Our minds and senses are relentlessly bombarded with these impulses, and we must digest them to decide our next steps.

People tailor their diets to be healthy, vegetarian, or vegan, becoming increasingly mindful of what they ingest. An ever-growing number of eco-friendly or organic options are cropping up in stores; gluten has ascended to the rank of public enemy number one.

Yet, we don't apply the same mindful scrutiny to other forms of consumption. We watch TV, listen to the radio, read the news, and endlessly scroll through social media. Delving into the data reveals that, on average, our brains consume 12 hours of information daily, equating to 100,000 words read or heard. This activity translates into processing 74GB of data each day - figures that are truly staggering!

The influence of the people around us is just as significant. The company we keep shapes who we are and who we become. Through them, we learn, follow, heed advice, and view the world from diverse perspectives. Recognizing the importance of being mindful about our social interactions and choosing our companions wisely is paramount.

This continuous onslaught of consumption forces our minds into a high-speed mode, engaging in constant overthinking, overanalyzing, and generating a myriad of thoughts - be they negative, positive, or neutral.

The degree of consumption in our lives is exceedingly high across all areas. It is important to pause and reflect on this fact to ensure the choices we make align with the kind of life we wish to lead.

My Story:

I've analyzed all key areas of my life and implemented changes based on my personal understanding of what constitutes healthy and unhealthy consumption habits.

My journey began approximately 8-9 years ago, when I decided to get serious about my diet and food choices. However, given my particular tastes (it's faster to list what I do like to eat than what I don't), I couldn't simply adopt a straightforward diet and stick to it. I had to strategize intelligently to ensure it resonated with me long-term. My objective wasn't to follow a diet for weight loss but to fundamentally transform my eating habits for the better. To achieve this, I recognized a crucial prerequisite—I needed to enjoy and savor the foods I ate.

This realization led me to start exploring recipes online. Whenever I found something that seemed tasty, I'd give it a try. If the dish didn't meet my expectations, I wouldn't prepare it again. But if it turned out delicious, it would earn a spot on my meal plan. Through this process, I experimented with over 100 recipes and curated a selection that I could happily eat for the rest of my life. Ultimately, Thai cuisine emerged as my favorite, offering numerous amazing lunch options.

Simultaneously, I began to monitor my calorie intake using an Fitatu app for this purpose (check it here). I diligently logged every single item I consumed into the app for two years straight (indeed, every single day for over 700 days). The app was exceptionally useful because it enabled me to compile my meals from the ingredients I cooked with. After adding my preferred dishes to the app, updating my daily intake became a matter of just one minute. During this period, I also made it a habit to read food labels—an eye-opening practice that continues to this day. For instance, discovering that my go-to snack contained over 500 calories per package prompted me to reconsider my choices.

Nowadays, I no longer count calories. There's no need for me to do so because I've gained a thorough understanding of my dietary needs and how to maintain them within healthy boundaries. This two-year exploration was instrumental in helping me identify truly beneficial foods and eliminate the detrimental ones from my diet.

What we read, watch, and listen to is so important…

One morning, I started thinking about how important it is what we read, watch, and listen to. This thought came to me after a tough night. I used to work in consulting and one night, I was up until 2 a.m., trying to finish a project with a really tight deadline. I was so tired but I couldn't fall asleep. Even though I was exhausted, sleep just wouldn't come. I kept checking my phone and at 3 a.m., I was still awake, my head full of thoughts about spreadsheets and formulas—wondering how to sort out that data. Somehow, I managed to fall asleep but then my alarm went off at 7 a.m. It was a rough night; I even dreamt about Excel spreadsheets, tables, and formulas! Waking up, I realized how crazy it was! It was a very direct experience that helped me see how technology and what we do before bed can affect us. That was a big warning sign for me.

Over time, after I left the consulting job, I changed my habits. Now, I make sure not to use my laptop or phone before going to bed. I'm also really careful about what I watch, read, or listen to, making sure it's good for me.

I'm very picky about spending my time on podcasts, books, movies, or anything online. Why? Because there's so much I want to discover. I stay away from negative news or the same old political stuff. I look for articles and newsletters that make me better every day. I only read books that help me grow personally or teach me about business. I listen to podcasts that are about getting mentally stronger, building a portfolio career, or improving my Spanish. I've stopped watching TV series back-to-back like I used to. Now, I choose Spanish shows or documentaries that catch my eye. But I have to admit—I still watch football. It's my treat and something I won't give up on weekends or Champions League nights.

This focused approach allowed me to cut out things that were harmful to me, like the overload of negative information, or that took up too much of my time, such as addictive TV series.

Another aspect of the way we consume that has naturally evolved for me are my relationships and the people I surround myself with. Being mindful of how I spend my time has led me to become selective about my company. As I stopped reaching out to certain friends, some connections naturally faded. Now, I'm a different person than I was 10, 5, or even a year ago, and this transformation is significant. I aim to learn from those who inspire my life and aid in my growth. This aligns with Jim Rohn's wisdom: "You are the average of the five people you spend the most time with."

For those interested in delving deeper into the topic of relationships, check out my recent post.

The final thing I looked at in my journey was my mindset, or more exactly, my thoughts. As Dr. Joe Dispenza, a brain scientist, says, "Conscious thoughts, if you think them a lot, start to become automatic." I've always had faith in myself and what I can do, but in the last few years, I've really worked on thinking positively and making the life I dream about. Why? Because I trust in the power of my mind to make dreams come true. Negative thinking keeps us stuck in the same bad habits and affects our life badly. Dr. Dispenza explains it like this: "The same thoughts lead to the same choices, those choices lead to the same actions, those actions lead to the same experiences, those experiences give us the same feelings, and those feelings drive those same thoughts." So, I decided to change this by focusing on what makes me feel strong and positive. How did I do it? I began with paying attention to my thoughts, especially overthinking. I realized my mind is always buzzing, and I can't just switch it off. Every morning, I meditate or do a visualization exercise to picture my ideal day and life. This helps me train my brain to move from wild overthinking to being calm and focused. Little by little, every day, I notice a change, and that means everything to me.

Your Turn:

Take control of your consumption. Be deliberate about what you 'consume' and choose wisely to move closer to your ideal life.

Start with one area of your life:

• Food
• Information
• People
• Thoughts

Evaluate where you currently stand.

Implement changes. Monitor your progress. Reflect and make adjustments as necessary. Below, you'll find guidance on conducting an analysis and making appropriate adjustments in each of these four key areas.

Once you've addressed one area, proceed to the next!

For those seeking a challenge, feel free to tackle all areas simultaneously. However, keep in mind that mastering one aspect thoroughly is more effective than juggling several with incomplete results.

Food: Understanding What You Eat

To know what your stomach is digesting, try these three easy methods:

• Count Calories: Use an app like Fitatu to track how many calories are in different foods. This helps you understand how much you're eating.
• Read Labels: Pay attention to the labels and ingredients on food packaging. This can help you make healthier choices when shopping.
• Food Intolerance Test: Consider getting a test to see if you have any food intolerances. This can tell you what foods to avoid based on your genetics.

With this information, you can improve your diet. Try new recipes that are both healthy and delicious. Say goodbye to strict 600-calorie diets and enjoy eating well!

Information: Understanding What Your Brain Consumes

To get a grip on what your brain is taking in, start by auditing your digital habits. Here's how:

• Check Your Phone's Activity: Look at your weekly activity summary to see which apps you're using most.
• Review Your Netflix History: See how many hours you're dedicating to watching shows.
• Evaluate Your Podcasts, Books, and News Consumption: Pay attention to what you're listening to, reading, and watching in terms of news.

After reviewing these, identify what adds value to your life, what makes you happy, and what doesn't. Be ready to make hard choices to eliminate negative habits and replace them with positive ones. For instance, if you've been meaning to learn a new skill but felt too busy, consider watching fewer TV shows and signing up for a course instead.

Looking for tips on forming new habits? Check out my article for guidance.

People: Understanding Your Relationships

To get a clear view of your relationships, try these three straightforward steps:

• Relationships Audit: Write down all the people you spend time with regularly. Think about whether each person energizes you or leaves you feeling drained. Focus more on relationships that help you grow, and consider distancing yourself from those who take too much of your energy.
• Align Your Relationships with Activities: Make a list of activities you enjoy or want to try, like running, discussing investments, or cooking. Figure out which activities you prefer doing alone and which ones are better with others. Then, see which of your current relationships fit these activities.
• Plan for Personal Development: Reflect on who you want to be, the skills you'd like to acquire, and what you need to improve on. Look for ways to connect with experts in these fields. This could mean enrolling in a course, joining a group, having one-on-one talks, or finding a mentor online.

Thoughts: Capturing Your Thoughts

To better understand and manage your thoughts, consider these three simple techniques:

• Journaling: Write down everything that's on your mind for a day or even a week. After this period, go through your journal and reflect on what you've written.
• Meditation: Allow your mind to rest and reduce overthinking through meditation. If meditation seems difficult, start with visualization exercises to ease into the process.
• Positive Thinking Practice: Whenever you catch yourself thinking negatively, pause and reflect. Try to see how you can turn a negative thought into a positive outcome. Alternatively, question the negative thought by asking 'so what?' multiple times to delve deeper into its true significance, which often turns out to be less daunting than initially perceived.

Bonus tip: If you feel like your brain cannot stop thinking, I recommend you Christel Petitcollin book “I think too much”. I have heard all her books are great for overthinkers, but so far only managed to read this one.

Closing remarks:

So here's the bottom line: taking charge of what we consume changes everything. It's about choosing wisely in all parts of life—what we eat, what we read or watch, who we hang out with, and what we think about. Each choice is a chance to grow and get better. Making these changes can really make us happier and more fulfilled, bit by bit.

This journey of being more mindful about our choices never really stops. It's all about learning as we go, tweaking things here and there, and always aiming to be a bit better than before. The aim isn't to be perfect but to keep making progress. Even the small shifts in our daily choices can lead us closer to the life we've always wanted.

So why not start now? Pick just one thing to work on and begin your journey towards change. Keep an open heart and mind, and see where it takes you. You've got the power to shape your life with the choices you make every day. Let's make them count.