My personal experience & results of genetic testing

This is a sponsored post in collaboration with Pure Encapsulations®  

I am excited to share this post with you! For this post, I have partnered with Pure Encapsulationsto share my experience with having the results of my 23andMe genetics test interpreted with their PureGenomics web application. I truly love Pure Encapsulations and have worked with them in the past (which you can read my post here; Gut Health & L-Glutamine). If you aren’t familiar with Pure Encapsulations, they make hypoallergenic dietary supplements that help support our bodies & mind. I consistently take their l-glutamine for my gut health; which was not only recommended by my nutritionist but my gastro doctor as well. After taking my genetic test and discussing my results in such detail with their nutritional genomics expert, Dr. Nathan Morris. I have decided to add a few more vitamins into my daily routine. After speaking with Dr. Morris over the phone and going over my test results, it was interesting to see what my body may need support for despite eating a pretty healthy diet and exercising regularly.

IMG_8565.jpg

I know most of you all are familiar with my gut health set backs (previously have suffered from SIBO, leaky gut, IBS, gastroparesis) as well as anxiety and constant migraines- because of this, I try my absolute hardest to eat certain foods that will help improve my gut health, calm down any inflammation and ones that will help contribute to a healthy strong mind. I could always tell that my body was lacking in certain things (whether feeling constantly tired, suffering from bloating, headaches, or having trouble sleeping) and sometimes we can’t always reap all the benefits from the foods we eat; there are always outside toxins, genetics, traveling, or other things that continuously play a role in weakening our immune systems or stressing out our bodies! 

Anyways, about 3 months ago, I took the 23andMe genetics test, so that I could get my raw genetic data and then upload it to the PureGenomics platform. To be honest, I had never heard too much information about nutritional genomics and genetic testing before, but was really excited to take it because my boyfriend just had and a few members of his family did as well. 

You can read exactly how the PureGenomics web application works here; but in a nutshell it is - “a website application that identifies common genetic variations known as Single Nucleotide Polymorphisms (SNPs) that are clinically relevant and nutritionally actionable.  This unique platform makes it easy to TEST, TRANSLATE and TARGET SNPs with the right nutritional support, empowering practitioners with precision and confidence in the pursuit of optimal health for every patient.” 

It sounds overwhelming, so let me break it down for you. SNPs, are simply genetic variations that explain the differences among all of us. PureGenomics looks at the raw genetic data you upload and shows practitioners which SNPs you have and which of those SNPs might have a decrease in function and may benefit from further lab testing and possibly some diet, lifestyle and nutritional support. This is all done by  uploading a simple data file to PureGenomics with the help of your healthcare practitioner. So easy, painless, and simple! 

The different vitamins that Dr. Morris recommended based on the results of my test.

The different vitamins that Dr. Morris recommended based on the results of my test.

I also discovered things about  how metabolize certain foods (such as coffee & alcohol), the different levels of serotonin my body produces and how that affects my mood, and how well I am likely or less likely able to focus. Deep down, I think most people can get a feel for how their body is; just by certain signals it sends us, but seeing it written out for me (and in graphs too!), helped me fully understand what my body needs, why it lacks certain vitamins (such as Vitamin D and Zinc), and I was able to draw connections. 

For example, from walking through my personal report in the PureGenomics application with Dr. Morris, I learned that I tend to have lower levels of vitamin D, I am more likely to be deficient in B12 & Zinc, and I am likely to have lower levels of serotonin. As a result, a lack of these things plays a major role in my ability to concentrate, my mood, and energy levels. Also, I tend to have high levels of histamine meaning that certain foods or wines may cause inflammation in my body or contribute to my migraines! Since I metabolize coffee and alcohol at a faster rate and I’m unlikely to flush it out optimally, it gets into my blood system quicker which may leave me jittery and have trouble sleeping. See the connections? Knowing which of these SNPs I have enables me to treat my body and mind more effectively by either cutting out the culprit or adding on a few vitamins; such as Vitamin D (to help with mood), B12, as well as a multivitamin. Some of my levels were on the lower scale and therefore it would be nearly impossible to improve through food and exercise only. A good multivitamin and a few others would be beneficial in order to help improve what my body is lacking. 

[DD1] 

There was also a section on weight management SNPs, which I thought was pretty fascinating. Due to genetics, I am the type of person who stays primarily the same weight regardless of diet and exercise. Activities like lifting help me build muscles and strength but yoga keeps me lean; my body can adapt to whatever exercise I take on as well as the foods that I eat. Dr. Morris explained that even if I were to eat a high fat diet, such as the Keto diet, I likely wouldn’t put on weight. However, someone who is the opposite of my genetic make up, that follows the Keto diet might have trouble losing weight and may even gain weight. I thought that was interesting for certain people who tend to follow different diet trends and may not realizing that they are simply eating incorrectly for their body because that diet doesn’t work well with their specific genetic makeup. My results also showed that I may have a reduced ability to convert omega-3 fatty acid precursors (like linolenic acid from flaxseed oil) to activeomega 3 fatty acids (EPA and DHA), and therefore, a dietary supplement would be beneficial for me as fatty fish, nuts, seeds, or certain oils may not be enough to support what I need.* 

-Side note,later on this year PureGenomics will be adding add another piece to their web application that will provide exercise recommendations  based on how your genetics best respond to different types of exercises/workouts; such as HIIT or lower impact. Within the next year, they also are working on delivering SNPs that focuses on gut health - I am really excited for that one. 

We also discussed my inability to focus at times and which vitamin to take to help improve my concentration levels. The test recommended to “Consume a diet high in protein, fiber, whole grains, vegetables, and fruits. Emphasize lean meats, poultry, eggs and fish as protein sources, which are rich sources of amino acid precursors of dopamine and other neurotransmitters.” However, this may be a result of my body lacking certain nutrients due to my gut health, but by adding in a multivitamin or what was recommend by the doctor, I may be able to help improve my entire well-being. Everything is connected! 

 [DD1]Took this out because it describes the results on the 23andme platform - not PureGenomics. We don't share disease risk stats in PureGenomics. 

IMG_8696.JPG

The main genetic variation (SNPs) categories that PureGenomics covers  are: 

Methylation 
Vitamin & Mineral 
Detoxification 
Weight Management 
Cognitive Health & Memory 
Glucose Homeostasis 
Immune 

Complete a genetic test kit from 23andme.com or Ancestry.com. Then work with your healthcare practitioner to create a profile on the PureGenomics web application and set up an appointment with them to walk-through your in-depth,personalized report (the above categories!). The report will list the gene, SNP, genotype, what it means, diet & lifestyle recommendations, and which product you may want to add to your routine. It’s important to note that you can only get your PureGenomics report by working directly with a healthcare professional. Genetics can be complicated and you definitely want to work with someone who knows how to interpret the results and can make diet, lifestyle and supplement recommendations that would best fit your needs. 

See the photos below; they are snapshots of my personalized test results. 

Results from my personalized test. You can see the different categories on the top and then broken down further for each category.

Results from my personalized test. You can see the different categories on the top and then broken down further for each category.

IMG_8704.jpg

I personally think that this a great tool for not only patients but practitioners as well. Since all of the information is provided in detail, both in written form and graphs you are able to walk through the information in detail with any of your doctors who have a PureGenomics practitioner account. Then, you can work together to determine the next steps- additional vitamins, exercise routines, and the type of diet to eat that will work best to support both a healthy body and mind. 

I am extremely happy that I had the opportunity to do this, learn about my personalized results, and I am hopeful that adding in the recommended supplements will be beneficial for my overall wellbeing! 

23andMe® is the registered trademark of 23andMe, Inc. Pure Encapsulations is not affiliated with or endorsed by 23andMe®

"ANCESTRY.COM®" is a registered trademark, Pure Encapsulations is not affiliated with ANCESTRY.COM®.

*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Supplement Routine

I was never rigid about adding any type of supplements into my routine and normally if I did it would last about a solid week and then I would forget one day which would eventually turn into me forgetting for a month and then it would slowly turn into a year. However, I started to pay more attention to how I was feeling after incorporating the supplements into my diet just this past year; for example, how my gut health was slowly improving over time, how my energy levels increased, my complexion became brighter, I was less anxious and so forth. From that, I made more of an effort to stick to this routine as best as I can even though it can be a pain to pop about 10 pills each morning, it is worth it... 

supplementpost1.JPG

Here is a look into my routine:
*First, I'll do the best I can to update this with anything new! 
*Second, I am not a doctor and these have either been recommended by my own doctors after consultations or by trial and error from me to see if they have worked for me body, so I would suggest that you talk to your doctor first! 

MORNING ROUTINE

1. Probiotics (Silver Fern) Read my blog post here about it. 
2. Spirulina Capsules (2-4) each morning; Vital Proteins. 
*Detoxes body, energizing, brighter complexion
3. Daily Cleanse, 2 capsules. HUM Nutrition
*Cleanses liver, removes toxins, wastes, keeps me regular
4. Moody Bird, 1 capsule, HUM Nutrition
*Take 2x everyday and alleviates period symptoms. Reduces bloating, cramps, headaches, clears skin.
5. Flatter Me (Digestive Enzyme, with food), HUM Nutrition) 
*Helps me digest, break down, and absorb food/nutrients
6. L-Glutamine Powder; Pure Encapsulations. Read my blog post here
7. SeroPlus; Pure Encapsulations. 2 capsules
*Helps with stress, relaxation, regulates serotonin levels. Similar to a B12 vitamin. I am deficient in.
8. G.I. Fortify, Pure Encapsulations. Read here
*Helps keep you regular, gut health.  

supplementpost2.JPG

When I am feeling; sick, run down, inflamed, hurt (pain: exercise, headaches) 

1. Tart Cherry, VitalFit Nutrition: reduces inflammation and oxidative stress; in place of Advil, natural/zero side affects, plant based. Doesn't bother my stomach, no bloating, no cramping, reduces pain quickly, safe to take daily. 2 capsules as needed. 
2. Turmeric capsules
3. Manuka Honey, 1 spoonful 2x (not really a "supplement"), antibacterial
4. Organic Manuka Honey Drops with Ginger & Echinacea
5. Ginger Capsules
6. Vitamin C
7. My Morning Routine pills

NIGHT ROUTINE

1. Magnesium (2 capsules) before bed. 
* I am deficient in this, also helps regulate my migraines, sleep, and control my IBS symptoms. 
2. SeroPlus; Pure Encapsulations. 2 capsules. 

TRAVEL ROUTINE 

1. All of the above, especially if I am sick. The important thing for me is to make sure I keep my gut healthy. 
 

A Day in the Life; Typical Routine!

Full disclosure: I’ve never been a huge fan of “What I Eat in a Day” blog posts or others sharing their typical routine of when they workout, how many days they workout each week, the times that they eat and the meals that they consume. I’ll explain why and then my hopes as to what you get out of this post. 

I receive these questions a lot: 

  1. What foods do I eat?
  2. What does my typical breakfast look like? 
  3. What supplements do I take to help with digestion, clear skin or anxiety? 
  4. What foods I tend to avoid because of leaky gut / SIBO / IBS / Anxiety / Migraines? 
  5. How often do I workout? / What are my typical workouts? 
  6. Do I snack?
  7. How many meals do I eat in a day? 

The list goes on and on, but this isn’t a bad problem to have and I welcome the questions! I feel that you are all curious for good reasons because I’ve been through a great deal with my digestion, being in and out of the hospital, having to take so much medication and am very open about my past anxiety attacks, the lack of sleep I used to suffer from, and the constant migraines I would get. You’re interested because you are going through the same issues and you can see how I’ve overcome the majority of them through food, working out, a few lifestyle changes, and other things like how I better manage my stress levels so in turn you want to know what might potentially work, in hopes that it might work for you too! 

SO, for this post I want to share things that I do almost every single day in order to feel my best self; little hacks that have improved my digestion, other things that have helped me manage my stress levels, reduced my anxiety attacks, and really allowed me to listen to what my body needs especially in terms of working out; when to back off and when to push myself! Instead of you reading this as, ok she eats breakfast at X time every morning and only eats X number of snacks a day or workouts X times a week & thinking that is what you should be doing to; read the underlining message of how my mindset is towards eating and working out and the things that I am adding into my diet in order to nourish my body so I can sleep better, feel stronger for my workouts, and improve my digestion.  

VitalProteins_routinepost.JPG

In this post I am going to share what I do each morning, when I typically love to workout, what workouts I gravitate towards during times of stress or when I need to bring some energy into my body, the foods my body craves normally, which ones I try to stick to during the winter months, and how adding in a simple hack like collagen from Vital Proteins has truly made a difference in my overall health!

There isn’t a certain “diet” that I follow, but I do stay away from certain foods that tend to aggravate my already sensitive stomach, but this was found through self experimentation. Listening to what others were doing or eating wasn’t necessarily going to help me since we are all different! I more or less used their suggestions as advice, see if it worked for me and if it did then I would continue on but if it didn’t then I would try something new! Focusing on a diet that is full of lean protein, mainly plant based, mostly vegetables, anti-inflammatory, minimal sugar; I feel that I have greatly improved my gut health. Also since incorporating collagen into my routine every single day, I truly believe that I have been able to add back things into my diet that once were forbidden or caused major issues such as severe bloating, cramping, migraines, aggravated my leaky gut, and completely inflamed my body. These were foods such as grains, oats, certain vegetables, and even certain nuts!  I now have more options and more variety when it comes to cooking foods, eating at restaurants, attending social events, anything involving food and because of that my life has changed for the better! There is less stress about what is going in my body, which means a healthier gut and a happier self! 

Here’s how: 

Most mornings, I wake up very early! If I have gotten a great nights sleep, then I love starting my day on the early side; which means getting up around 5/5:30 almost every single morning. 

The first thing I do: 

DRINK: 16oz of room temperature water, 1 lemon, 1-2 tbsp. of apple cider vinegar & 1-2 scoops: Marine Collagen or Vital Proteins beauty water (flavor of choice). 

I drink this before having my coffee and any food. I tend to not be extremely hungry when I wake up so I don’t find this a problem to wait 30 minutes or so to eat. Also, this has completely helped brighten my complexion and tremendously improved my digestion. Apple cider vinegar is full of enzymes and good bacteria, lemon helps balance your blood sugar levels and helps regulate your PH levels and the collagen can help improve your digestion (IBS, leaky gut to name a few), help with hair growth, stronger nails, and make your skin brighter! This drink really activates my digestion and I can 100% notice a difference in my body when I do not drink this in the morning and throughout the day (1-2x) in how I digest food and how my skin looks and feels. In turn, as it helps my digestion, my energy levels have increased. 

With my water, I take 2-4 Spirulina Capsules from Vital Proteins. Within 1 week I noticed that my energy levels tremendously increased, I am now way more productive in the mornings, my skin is brighter, and it is also a great detoxifier for your body. 

COFFEE: I love my morning coffee. I’ve tried to give it up and usually try and “detox” my body from it every once and a while. However, when I do have it, I love adding in the marine collagen. Not only does it add in protein but you will also get amazing health benefits like the ones I listed above! Plus, it makes the coffee so frothy! If you aren’t into coffee, Vital Proteins has a Matcha Collagen mix or you can make a turmeric drink (click for my recipe). They make it so simple to add in the collagen even if you order your coffee out because they have to-go packets! It is so convenient. 

BREAKFAST: A typical breakfast of mine usually is a smoothie, chia pudding, a loaded toast with avocado & maybe an egg, a yogurt bowl, or a few energy bites on the side with any of the options previously mentioned. 

Ex. Yogurt bowl:

Dairy free yogurt, 1-2 scoops marine collagen, cinnamon, ground flaxseeds or chia seeds, a roasted sweet potato or butternut squash, cacao nibs, a scoop of nut butter, handful of granola etc! 

Ex. Smoothie: 

1.5 cups almond milk, handful of spinach, 1/2 cup frozen peas, 1-2 scoops marine collagen, cinnamon, 1 frozen banana, 1-2 scoops cacao powder, 1 scoop peanut butter or nut butter of choice.

I typically workout later in the evenings, but if I am taking a morning class they are usually around 9-9:30. If that is the case, I will stick to the morning water mix, coffee, a few energy bites, and then eat immediately when I get home. 

Working out later in the evenings has allowed me to be more productive during the day, avoid a 3 PM crash, and honestly I enjoy my workouts better! Even though I wake up very early and can make a morning class, my body still hasn’t had time to adjust and when I rush in the mornings, I notice that my digestive system is completely thrown off. Also, I have a hard time relaxing in a morning yoga class or HIIT class because I am thinking about everything that needs to get done for the day. In the evenings, it is a break that I look forward too, I can fully check out, and I know that after my workout is done I can fully relax when I get home. It has also helped me sleep better at night, which I know can be the opposite of others, so you have to figure out what works for you! A 5:45 or 7:30 yoga class, calms down my body, mind, stretches me out, and allows me to unwind from the day! Or a HIIT class can be exactly what I need to release built up tension or stress that I had been facing all day. I figure out what I need that day, how my energy levels are, and what will be the most beneficial for me, my sleep, and mind. I usually sign up for a class the day before or the morning of so I stay a bit more committed to going. 

Working out that late in the evenings, I find myself staying motivated by remembering how I feel when the workout is done! Endorphins are real! Depending on the workout that I have picked I normally feel calm, more balanced, less stressed out, strong, and appreciate all the work that my body just did for the last hour or so. I know that I am doing something good for my body and mind and understand that it will allow for more of a productive day the following day, because I will mentally feel more focused and clear. Also, I never take classes that I don’t like, even if that means I have to go alone sometimes, if all my friends are working out somewhere else. I have found a few that I love and stick to those. That obviously makes it 100x easier to go and I stick to a few of the same instructors. Finding instructors you vibe with, their music, their style can really make all the difference in you going or not. Working out releases stress and keeps my anxiety levels down, which makes for more a healthier gut for me! I tend to hold all of my stress in my gut so not only adding collagen into my diet, but keeping a consistent exercise routine has been very beneficial. 

Throughout the day, I like to continue to drink another 16oz glass of water, collagen, lemon, and apple cider vinegar. I will either keep it the same or switch up the flavor of the beauty water. This keeps my skin hydrated, especially during the winter, keeps me alert instead of reaching for a second coffee, keeps my digestive system active, and hydrated in general so I can have a good workout in the afternoon (or beneficial if you worked out in the morning!) This is probably the one thing that I have noticed that has made a huge difference in my digestion! I make sure to always have this after a night out, if I am tired, if I feel bloated, cramps, or might have eaten something that caused any type of stomach pain or just felt off. It always calms down my stomach, reduces bloating, helps gets things moving, and just makes me feel so much better! 

For lunch there are so many ways to incorporate collagen into your meals and you do not have to stick to just using the collagen, they have a bone broth too, which is great for things such as soups or mixing into salad dressings.  

Here are a few typical lunch recipes that I make ahead for the week that all use collagen! 

LIST RECIPES: 

1. Quinoa Lentil Bites

2. Butternut Squash Soup

3. Butternut Squash Mac & Cheese

4. Collagen Sweet Potato Salad w/ a Mustard Vinaigrette Dressing 

You can also do something as simple as make a huge stir fry for the week and add 1-2 scoops of the collagen or the bone broth right into the WOK or sauce plan with the sauce, mix it up and then continue to add in the veggies. I do this a lot, it is simple and just requires one pan and usually lasts me for the majority of the week! 

If you have to eat lunch out a lot, which sometimes that happens to me; I bring the to-go collagen packets and mix them into the salad dressings that I get OR bring my own homemade salad dressings with the collagen already pre-mixed in! If you are getting a smoothie while out, you can mix in the collagen after the smoothie has been made for you! Most places probably will not have collagen on hand, so it is easy to keep a few with you in your bag and Vital Proteins makes it super convenient with their little packets. This way, if you have to eat lunch out the majority of the week, you know you are sneaking in collagen into your meals; keeping your gut happy/healthy, joints and immune system strong, and continuing to brighten your skin and continue to feel amazing. I try and do this a lot, especially when I am eating out because you do not often know all the ingredients in your meals, no matter how healthy a place can be.

After lunch, I continue to work on projects, emails, blog posts, or may have to teach classes. My days are pretty A-typical and usually my days aren’t the same. It is hard to plan so far ahead, because things always pop up, which is why I feel that it is extra important for me to stay healthy and keep my stress levels low. I do that by trying my hardest to follow a healthy diet or making sure I am adding collagen at least a few times a day, keeping my exercise routine consistent (or backing off when I need to and sleep!!), and making sure my gut is healthy. If my body does feel off, it is harder for me to be productive, teach, sleep, and find the motivation to workout and do just about anything! That way, when things come up unexpectedly such as more work, a night out with friends, holiday stress, or I am sick, I know exactly what I need to do in order to get back on track since I am pretty in tune with my body and know what it will need in order to feel better. 

Since I stopped working out in the early mornings, I don’t find myself crashing in the afternoon. However, I do always have a snack since I need to eat something before I work out as my dinners will be later in the evenings. My snacks always consist of my homemade energy bites, yogurt mixed with a scoop or collagen w/ ground flaxseed, nut butters, granola etc or maybe a small smoothie or chia pudding depending on the time I am working out. It is usually a balance between healthy fats, carbs, and protein; something small but substantial that will hold me over until my workout is complete. 

Depending on how I am feeling mentally and physically greatly determines the type of workout that I do in the evenings. I usually stick to do things: yoga or a HIIT type of workout that involves a combination of cardio (running) and weights. Whenever I feel stressed, frustrated, anxious, tired, sore, low energy, or really just any emotion; yoga is the choice. It calms down my anxiety, reduces bloating or the tension that I’ve held in my gut from the stress, relaxes my body, helps clear my mind, allows me to re-appreciate my body, and have a restful night sleep! There are so many poses that help with a good night sleep. A few months ago I wrote a blog post about different suggestions to help with anxiety and getting a restful night sleep, including in yoga poses, foods to it, and personal suggestions. Click here

vitalproteins_DECblogpost1.JPG

If I am feeling pretty energized, stressed out, more social, or just have had a hard/bad day then I usually pick more of an intense workout to blow off steam. Often times, these workouts can keep me awake for a little bit longer because they are high energy and it takes my body a little while to calm down. Because of that, when I come home I do a few things:

Re-stretch my body

Take an Epsom salt bath

Turmeric Drink w/ collagen

Depending on how hungry I am I will either eat dinner before or after, the above. I suggest, eating dinner before, then doing the above. It will be more relaxing, then you can go right to bed after. I only do these workouts about 2x a week in the evenings! One thing that I have found super interesting to note is before, for a while I struggled with doing intense workouts because my body would always feel very inflamed and I felt that I had a hard time recovering from them. I swam competitively my whole life, but since developing digestive issues such as leaky guy and SIBO, intense workouts such as running, only seemed to cause more problems! I remember writing a blog post about it a year ago saying I had to stay away from these "hard on your body" workouts, but now, since taking collagen regularly, I don’t find that to be an issue anymore!! That has been a very big improvement and positive impact! 

My dinners are usually the same as my lunches and tend to be lighter, but I do always have a snack before bed. My lunch meal is the biggest meal of the day because I have found that works better for not only my digestion but the way that I sleep. I have a hard time sleeping on a full stomach.  

Realistically, I try to go to bed around 10 or so most evenings, but that isn't always the case and might stay up later because of work or whatever reason. I do not need a solid 8 hours of sleep to function and actually am better with about 5-6 hours. One thing that I do, do before bed is fill up the 16oz glass with the lemon water, apple cider vinegar and collagen and keep it by my bed or in the fridge. That way, I won't forget to do it in the morning if I get caught up or I can drink it throughout the night if I wake up at different points. 

The biggest take aways from this post, are just ideas as to how simple it can be to start incorporating Vital Proteins Collagen into your everyday routine, with all of the options they have to offer and how this one change has made an impact on my overall health, but more importantly my gut health:

1. Improved digestion

2. Helped improved leaky gut

3. Allowed for more variety of foods, helped with overcoming food intolerances

4. Helped with IBS symptoms; bloating, cramping, etc. 

In turn, since my gut is able to stay more regular, balanced, and healthy my skin is clear, I can think more clearly, my anxiety is reduced, I can better manage my stress levels, and my sleeping patterns are more regular! 

I don't always incorporate collagen into my diet EVERY single time I am eating, but I make sure that I have it in the morning with my drinks and always in the snacks that I make! However, by sharing the recipes that I have, you can see how simple it is to add it into your meals without changing the taste or really anything about the dish at all! 

As you can see there isn't a timeline that I follow every single day as to when I am eating, what time I am working out, and how many times a week that I workout. I don't like to watch the clock to determine when I am hungry, I just listen to when I want to eat or not. Some days I eat more than others because of my activity levels and other weeks I may workout more or less depending on how my body feels, what I have time for, and what I am in the mood for. I almost feel that is how you should base your days/weeks on, set goals as to what you want to do for the week but don't push yourself if things pop up or you can't reach one or two and obviously not fall into the comparison trap of what another person is doing. The more you focus on taking care of what your body needs, the better you will be able to understand what it is asking for.