• a) caloric restriction, sleep optimisation, stress control, exercise
• b) high protein, high fibre
• c) slow carbohydrates/ low GI (fewer spikes, lower variability in blood glucose)
• d) less processed the better (usually)
• e) fat preference - 1. MUFA, 2. PUFA, 3. Saturated Fat - limited, 4. Trans Fat - avoid
• f) good hydration
• g) fructose - limited
• h) sugar - avoid
• i) supplement for potentially missing micronutrients

[Warning: Some of these links are to videos]

E#1 Dealing with stress

Chris learns techniques to deal with stress from a social psychologist and takes on extreme challenges.

• Using acute eustress to deal with chronic distress
• Don’t get caught up in the cognitive distortions your mind throws at you, use positive self-talk to defeat this line of thinking.
• Segmentation - ignore the end-goal and make progress one step at a time.
• Box breathing
• Mindfulness meditation
• Try to reframe your anxiety as excitement

1. Finland (7.821)
2. Denmark (7.636)
3. Iceland (7.557)
4. Switzerland (7.512)
5. Netherlands (7.415)
6. Luxembourg* (7.404)
7. Sweden (7.384)
8. Norway (7.365)
9. Israel (7.364)
10. New Zealand (7.200)
11. Austria (7.163)
12. Australia (7.162)
13. Ireland (7.041)
14. Germany (7.034)
15. Canada (7.025)
16. United States (6.977)
17. United Kingdom (6.943)
18. Czechia (6.920)
19. Belgium (6.805)
20. France (6.687)
21. Bahrain (6.647)
22. Slovenia (6.630)
23. Costa Rica (6.582)
24. United Arab Emirates (6.576)
25. Saudi Arabia (6.523)
26. Taiwan Province of China (6.512)
27. Singapore (6.480)
28. Romania (6.477)
29. Spain (6.476)
30. Uruguay (6.474)
31. Italy (6.467)
32. Kosovo (6.455)
33. Malta (6.447)
34. Lithuania (6.446)
35. Slovakia (6.391)
36. Estonia (6.341)
37. Panama (6.309)
38. Brazil (6.293)
39. Guatemala* (6.262)
40. Kazakhstan (6.234)
41. Cyprus (6.221)
42. Latvia (6.180)
43. Serbia (6.178)
44. Chile (6.172)
45. Nicaragua (6.165)
46. Mexico (6.128)
47. Croatia (6.125)
48. Poland (6.123)
49. El Salvador (6.120)
50. Kuwait* (6.106)
51. Hungary (6.086)
52. Mauritius (6.071)
53. Uzbekistan (6.063)
54. Japan (6.039)
55. Honduras (6.022)
56. Portugal (6.016)
57. Argentina (5.967)
58. Greece (5.948)
59. South Korea (5.935)
60. Philippines (5.904)
61. Thailand (5.891)
62. Moldova (5.857)
63. Jamaica (5.850)
64. Kyrgyzstan (5.828)
65. Belarus* (5.821)
66. Colombia (5.781)
67. Bosnia and Herzegovina (5.768)
68. Mongolia (5.761)
69. Dominican Republic (5.737)
70. Malaysia (5.711)
71. Bolivia (5.600)
72. China (5.585)
73. Paraguay (5.578)
74. Peru (5.559)
75. Montenegro (5.547)
76. Ecuador (5.533)
77. Vietnam (5.485)
78. Turkmenistan* (5.474)
79. North Cyprus* (5.467)
80. Russia (5.459)
81. Hong Kong S.A.R. of China (5.425)
82. Armenia (5.399)
83. Tajikistan (5.377)
84. Nepal (5.377)
85. Bulgaria (5.371)

Stoicism

ACT