• Rich Taylor


Studies have shown that exercise or positive movement reduces stress hormone production, makes people feel happier, and allows them to feel more creative because they are accessing the non-stressed part of the brain. Which results in lower blood pressure and heart rate, boost the immune system, and heal from illness faster.

A 20-30 minute walk in nature can dramatically lower your stress levels.

In episode 103, we will go over How to Start Your Day Without Stress. Below is the script from the StressFreeDiet podcast episode.

In Part 1, we spoke about why traditional diets have an over 95% failure rate. In Part 2, Rich shared how to start your day free from stress.

The goal of the Stress Free Diet is to keep you from being stressed, allowing you to not be in a stress response. Those stressed will cause their bodies to crave and even scream at them to consume carbs, sweets, caffeine, treats, etc.

Each week we will be going through the entire Stress Free Diet Plan for FREE. Visit StressFreeDiet.com for every step and more of the Stress Free Diet.


This information is for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen.

Rich, tells us what this is all about

Rich: Even if we live a stress free life, we are usually around or in contact with many people who are stressed out. About 95% of the people you will meet answer that description. That is why 95% of diets fail. I heard a statistic that said that 95% of most people are not consuming enough fiber in their diet. That makes sense because stressed people are not reaching for a Kale salad loaded with healthy veggies.

So unless you live on a mountain top, you are likely to get a bit stressed from all these stressed people along with the fast-paced society we live in.

Matt: What are people to do if other people stress them. Does this affect their trying to lose weight?

Rich: When we are stressed, our body releases adrenaline and cortisol. The adrenaline puts the pep in your step, and cortisol floods the blood with glucose so your large muscles can access it for energy, and it inhibits the release of insulin. Insulin’s job is to put the energy into the cells of the body. But cortisol says no way, Jose, I need it to meet the threat.

Matt: So what happens if your boss is yelling at you and you do not have to exert yourself by fighting off a bear.

Rich: That is why exercise is one of the best ways to burn off excess adrenaline and cortisol. When we sweat, the adrenaline comes out of our body, and it reduces the cortisol levels.

Matt: Speaking of exercise, we have a different word for it.

Rich: The word exercise is in itself a stressful-sounding word. And working out is not any better. Who wants to go “work” more after working all day. That is why we refer to it as Positive Movement.

Matt: That is amazing that Positive Movement can do that. Does it produce any healthy hormones?

Rich: Endorphins which are the body’s natural painkillers. They trigger a positive feeling similar to morphine.

Matt: So we are suggesting that people do some form of Positive Movement after they wake up.

Rich: Yes, after they have gently woken up, brushed their teeth (or cleaned their mouth), and drank a glass of water. Then, they should make some Positive movements.

You do not have to sign up and go to the gym. You can go for a walk outside if the weather allows it. Or simply walking around inside your house. If you want to add some resistance, walk up your stairs if you home have them. Even going up and down your front steps can be a good exercise. Or put on some bogy music and dance. Studies show that a 20–30-minute walk in nature can dramatically lower your stress levels.

Matt: I have heard of a term for that.

Rich: It is called Forest Bathing. It is from the Japanese, shinrin-yoku. Shinrin means forest, and yoku means bath. Studies have shown that it reduces stress hormone production, makes people feel happier, and allows them to feel more creative because they are accessing the non-stressed part of the brain. Which results in lower blood pressure and heart rate, boost the immune system, and heal from illness faster.

Matt: Is this something that would help if you had someone to do it with?

Rich: Having someone to walk with can make it more interesting. I often walk with my neighbor Susan. Shout out to Susan.

Matt: One question most people are asking is how do they get the extra 20-30 minutes a day to fit in this Positive Movement?

Rich: People may not have the time right away, but after being on the Stress Free Diet for a couple of days, they will sleep better and wake up earlier with more energy. This will allow for extra time.

Matt: What if their schedule is so full, there is no way for them to fit it in? What else can they do?

Rich: They can fit it in during their day. I rarely took the elevator in all the office buildings I have worked in over the years. I would not just take the stairs, but run up them, often two steps at a time. I would park farther away from the building, forcing me to walk farther. I would personally get up from my office and meet with people in person to get some Positive Movement in. If you are in a place where most people will not see you, you can skip instead of walking. Most of us did this as kids; it takes a lot more effort to skip than walk.

Matt: How does Positive Movement affect people trying to lose weight?

Rich: Not only does it help us deplete Stress Hormones, but it can help increase our metabolism.

Matt: Many people think the only way to lose weight is to burn it off by an insane amount of “working out.”

Rich: Only if you have an enormous amount of energy, will power which most people do not. The approach of the Stress Free Diet is based on lowering your stress levels so your mind and body will be in alignment, giving you the vitality you were designed to have. The Positive Movement part of the Stress Free Diet is only about 10%. The other 90% is made up of other diet and lifestyle changes.

Matt: Close: This wraps up this episode of the Stress Free Diet. Next week, make sure to listen as we continue the next vital step on your journey to losing weight and gaining health. Visit us at: StressFreeDiet.com for more information.

As always, Thanks for listening.

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