Why we track and HOW TO TRACK

If you take away ONE THING from this program- let it be this. You can fix and address most anything if you collect data, work on identifying the pattern, try and fail a couple of times, and eventually distill it down until you get your answer. The key is to not give up and to be purposeful- don’t overcomplicate things and explore every option. An important note is if you are not able to pinpoint a physical thing, it either needs acute science (a doctor to investigate) or its not physical, and needs to be worked through by working through your emotional state.  Things we can track- don’t track too many things at once, work in layers. I would pick the priority thing that you are working to understand the nature of first. With anything that we are tracking, we use our intuition to figure out what variables we are looking for. Usually this start with an inkling, if it’s more specific. For example, I think that dairy makes me break out. But not always- you can just say I think something in my diet is making me break out and filter down from there. The main idea is that we want to narrow down two variables that have a correlation or a cause and effect relationship.

I.e. when I do or have “X”, I have a higher chance of “Y” happening. Or the more “X”, the more “Y”.  

Make a note that most things are spectrum and not everything is black and white.

When measuring non-concrete variables, it’s important to make a measurement that makes sense for you so that you can create a standardized measurement that gives you more concrete sense of the relationships that we are identifying and researching.  

For example, if we are measuring stress- I would not only write out an explanation of how your feeling and why you’re feeling stressed so you can have more information to identify the pattern later, but assign the level of stress a number. So create a scale of some sort like 1-5. What that would look like in tracker: Today my asshole boss yelled at me and I spilled coffee on myself - stress level 4. Okay now that we’ve got that covered.

Things that you can measure

  1. Caffeine consumption/energy dips

  2. Water in take

  3. Bowel movements/ change in digestion habits

  4. Food intake

  5. Period / hormones

  6. Stress

How to track- if you’re tracking something food/digestion related- I would not only encompass what you are putting in your body, but what’s coming out of your body as well, and how you feel. You can then go through each variable and figure out relationships later on when you have the data, but at least you’ll have the data!

See the tracker attached- download google sheets and just have this sh*t in your phone.  

A note on tracking food: tracking food can be rather triggering for those who have a bad relationship with food- you must work on understanding why you let yourself play out your self worth in the arena of food before you do this. Unfortunately, because food is our sustenance, the building blocks by which we build our body, we kind of have to take record of it our digestion is off of baseline, or if there is something that we are putting in our body that is causing an adverse effect. So for those of us who tracking will trigger them- totally understand- but do algorithm first so that you can raise your self worth and THEN work on foundation. Intuitive eating program coming out in the summer which will serve you.  

Important for food:

We are tracking ingredients not quantity of ingredients. I don’t give a sh*t about quantity- you can put quantity if you want- but we’re more trying to figure out substances that are aggravating you- the only thing that I would take not quantity is if you think that the quantity is the aggravating factor, not the substance itself. For example, me with nut products, it’s a quantity game for me- I can have a little bit of almond milk- but If I were to have an almond milk latte, almond butter, and almond granola- bad news bears- I usually get some weird face rash and a nut gut because my body can’t handle that much nut product. So if I thought that it could be almonds, I would write down quantity. Otherwise, it doesn’t necessarily matter, you’ll be able to deduce it anyways.  

Intuitive eating while tracking- when tracking food, I don’t even make a space for you to put in macronutrients and such but it DOESN’T MATTER. Again, just another way for find a sense of control with what we eat. It is good to have information around what we eat- YES OF COURSE- its great to be able to know that this food gives us vitmains and minerals, this food has fiber, this food has fat, etc. But be very weary of the line between knowledge vs. seeking control. Seeking control with our analytical mind is what landed us here in the first place. Let your body tell you what to eat, let your body tell you what it needs. Start training yourself on how to get clear on what that looks like for you by connecting back to your intution, again and again until it becomes second nature to you.  

Okay now that I’ve gone over the stipulations, let’s talk examples and ways of tackling this.   (do I need this)

How long we track for before we see a pattern- ideally a month is a good snapshot of identifying a pattern- obviously with science, the more data that we have the better- but we’re also looking to live our lives- so find the balance that suits you there. As far as the earliest ideal time to start identifying patterns: about 2 weeks.  

How to identify the pattern:  

Okay so now you have all of your juicy data- let’s start identifying PP’s (potential patterns). This is the time for your best sherlock holmes impression. I personally love to make a mess with a highlighter and pen, so I would print out your records and or data and start making art. BUT if you like to keep it clean and tidy and do this all on the computer- maybe highlighting potential aggravators to the baseline in red, key notes that pertain to that variable in yellow and start putting the pieces together!  

Go through and pick out all the PPs that you see- some of these are going to be deadends BUT some of these are going to be gold. So for example

So why foundation? Why do we address the

When I started ritual and routine and created optimization coaching, one of the problems that I wanted to solve is to empower women in their ability to heal THEMSELVES. In this day in age, there is a lot of focus of subscribing to what other poeple have to say about our bodies, or how others are telling us how to heal. BUT there is SO MUCH that we can for ourselves that is much more nuanced and sustainable. By taking your healing into your own hands you’ll be empowered in other areas of your life and continously reinforce your relationship with your intuition. not only be empowered in other areas of your life but yoI want to help you guys take the power back when it comes to your health and know that you everything you need already to have sustainable health. When creating changes with healing or health, we love extremes, we love to overhaul. Why, I mean- it gives us some instant gratification to be able to see the work working immediately. This is not that. But if you put in the work and stick to it, you’ll hit a momentum of healing that will make you feel absolutely on top of the world. When youre feeling in line We are in the business of small changes to create big shifts