GanskaStrong

Healing Burnout- “Anhedonia”

“A reduced ability to experience pleasure or “feel good” from normally enjoyable things.”

Learned 2 new term working with ChatGPT today to heal my burnout:

Day #2 Off Caffeine & Other Dopamine Spiking Habits

In the past I have tried to change several habits I saw not serving me, caffeine use, late night use of my phone, late night snacking, screen sucking on my phone and tv, etc…

I’ve read a lot about cross addiction going on 8 years of sobriety and have had a theory that the root issue I keep experiencing is this state I learned today is called anhedonia.

The underlying commonality underneath pleasurable habits that become dependencies or addictions is their use spikes dopamine, and these spikes are so large that normal pleasurable activities end up feeling boring.

What’s helping “dopamine recalibration” right now:

Aminos, mostly L-Tyrosine

Neuroptimal Sessions (leads to napping haha)

Cold showers

I’m excited as one can be in an ongoing state of malaise to finally put these pieces together and build the man, dad, husband, coach and martial artist I am capable of becoming.

How I ended the cycle of drinking - Stopping Relapse
Most people in sobriety are going to disagree with what I am about to tell you…

I am uncomfortable sharing this but I know it’s essential to my sobriety.

#6 Lesson from 7 years of continuous sobriety

Since my last post I had many amazing people offer their support, and even a few ask for some guidance and support!

I am very grateful for each and every one of you!

While I have been sober for 7 years this period has included two unintentional slips with alcohol.

The first was at my wife’s high school reunion, in a dimly lit bar.

I ordered a seltzer after reading the menu multiple times and even asked the bartender to verify it was 0.5%, which she ensured me it was.

0.5% is the same as kombucha, NA beers and other fermented drinks.

I started drinking it and thought it had a stronger taste than the NA beers I had drank on occasion.

I looked at the menu again and asked the bartender once again.

Deep down though I knew something was off.

I finished the first and ordered another.

Halfway through the second I REALLY wanted pizza next door, and I felt VERY different.

Finally I shined my phone light on the menu and instantly felt shock and guilt.

The seltzer I ordered was 5.0%, NOT 0.5%!

I then realized what I felt was being very buzzed.

YES, I forgot what it felt like to be buzzed!

My guilt lead to deeper feelings of shame and I was terrified with what my wife would think knowing I had screwed up, AGAIN.

In that moment I stopped the cycle of relapse, I chose to stop hiding.

I told my wife immediately what was going on, returned the rest of the drink informing the bartender she was wrong, and then yes I did go order pizza.

My wife was obviously concerned and we discussed it briefly then went back to the party, and then I was completely sober again in a few hours.

On another occasion several years ago I purchased “Omission” lager before a family gathering we went to.

It was on the cooler shelf next to the NA beer selection, and I chose it because it was gluten free.

Once again I didn’t fully investigate or I would have seen it was 5% beer.

After 1 ½ beers I had the same experience and reaction.

SEVEN Consecutive Years of Sobriety!

To Celebrate I’m Sharing the 7 Habits That Eliminated Drinking from My Life.

(These apply to all unhealthy habits BTW)

#7 Choose to be a winner, everyday, 1% at a time.

The root of my addiction to alcohol was the guilt & shame of being “a loser.”

Guilt, being the belief “I’m failing,” would arise anytime I fell short of my goals & expectations.

It’s great to have a big vision, and desire success in all areas of life.

But our goals have to reflect where we currently are and the rate at which we can actually change.

I would choose to make a BIG goal the win, which would take many months to create, while ignoring “small” wins daily.

I could only create one win each day if my plan was carried out perfectly;

The time I woke up,

My am routine,

My workout,

ALL my daily meals being perfect,

Meditate,

Journal,

Work,

Optimal bedtime.

That was just the core habits! Each day I would have a list of more to do!

I had an fantasy to live like the strong men I looked up to, and falling short meant i was weak, creating guilt.

Guilt then lead to shame, the belief “I AM a failure.”

I kept failing day after day, what other conclusion could I reach?

Feels awful to be in this state, consumed by hopelessness.

Naturally, I would want to escape and drown these emotions with alcohol, gambling, overeating & caffeine.

One unhealthy habit would lead to the next, over the course of a week, or even a day!

I have learned that winning 1% at a time is the remedy, actually creating A LOT of motivation.

When I begin feeling overwhelmed & drained now I will think about all my recent 1% victories that I have made today or this week;

Any meals prepped,

Any healthier choices made during the day,

Any workout completed, even if not “perfect,”

Showing up for a jiujitsu class, regardless of how well I do that day,

Any time spent meditating or reframing thoughts,

Making my sons breakfast, lunches, driving them to and from school & soccer.

Going to bed earlier than in the past,

The list for potential wins is endless when you start practicing this shift in perception.

Cont. 👇🏻

“Natural” No More

As of yesterday, September 5th, 2024 I ended my lifetime natural status, feeling both hopeful and excited as well as a deep sense of failure as I enter a new chapter in my life.

This was one of the hardest personal decisions I have had to make regarding my health, and honestly I am very torn and self-conscious writing this.

I believe we each have a birthright, and that birthright is to lead powerful altruistic lives for ourselves while helping as many others as we can.

And, we are all meant to live in strong athletic bodies across our entire lifespan.

I have done my best to uphold and live my beliefs about natural health.

I have invested countless hours and tens of thousands or more $$$ in this pursuit personally & professionally exploring the majority of natural health practices and solutions.

I’ve learned what to do to personalize health, and why to do those things, and when I need help with from others for things I cannot do on my own.

And, on the flip side, I’ve been BURNT OUT for the majority of my marriage and sons’ lives.

On a day to day basis I know I’ve been living and creating at a fraction of my potential.

I tried my best, and in many ways I failed, for many years.

I’ve recognized that my common complaints;
feeling irritable inside, low energy daily, trouble focusing and concentrating, anxious and wired-tired in the evenings, difficulty losing visceral fat, ALL indicated I have hormonal problems.

Until 35 days ago I was highly physically addicted to caffeine for over 10 years, trying to get through each day.

After struggling for the last decade to improve on my own I’ve at last had to take my own advice.

I found a qualified, holistic natural based medical professional, and my bloodwork revealed my testosterone was abysmally low for my age and health & strength habits.

I was prescribed testosterone and will begin recurring bloodwork every 2 months until my levels are optimal.

Excited doesn’t begin to describe how I feel about the opportunity to get my hands on this book from THE strength authority that has made the hugest impact in my personal levels of strength!

I’ve invested A LOT of $$$ working with and learning from Paul over the last 9 years.

He’s been both a mentor to me in how I write programming and optimize lifting form and techie, and as a personal strength coach for my own strength journey.

I had Paul write my programming for about two years starting in 2020 and achieved the following lifetime drug-free PR’s:

💪🏻 recorded lifting 1,005 lbs in 33 seconds using the back squat, bench and deadlift!

💪🏻My KB overhead press went from doing one rep each arm with a 48kg bell to THREE consecutive reps!

💪🏻all time PR’s in the barbell front and zercher squat, both 255x 5 reps.

💪🏻all time best DL @ 425lbs

The value of this book will be an absolute steal for the results it will create!

It’s currently being offered at a 25% discount to pre-order, grab yours now!