Pumpkin Pasta, Barefoot Shoes, and Breaking the Rules

NUTRITION
Recipe Of The Week

Pumpkin Sausage Pasta

Ingredients:
- 1 lb pasta of choice
- 1 tbsp butter
- 4 garlic cloves
- 6 oz pumpkin puree
- 12 oz tomato sauce
- ½ c half and half
- 10 oz Italian sausage
- Grated parmesan cheese
- Salt and pepper

Directions:
1. Cook pasta according to package and set aside
2. In a sauce pan, add butter, and chopped garlic cloves. Cook for a few minutes.
3. Add chopped sausage to pan and cook until browned through.
4. Add tomato sauce, pumpkin puree, and half and half. Mix until combined.
5. Add salt and pepper to taste
6. Top pasta with sausage/sauce mixture and top with parmesan cheese.

FITNESS
Why Barefoot Shoes Could Change Your Life

Ever spent a day in a pair of tight, stiff shoes and ended up with achy feet and the sneaking suspicion that your toes are plotting revenge? You’re not imagining things—your shoes could be doing more harm than good. But before you panic and chuck all your sneakers in the trash, there’s a solution that’s gaining ground in both the fitness and health world: barefoot shoes.

‍Let’s talk about why barefoot shoes, like Vivo Barefoot, aren’t just a trend—they’re a game-changer for your feet and your overall performance. We’ll also break down the ugly truth about traditional footwear and what squeezing your toes into tight spaces could mean for your health. If you're ready to treat your feet like they deserve, keep reading.

‍The Downside of Tight, Traditional Shoes: Squished Toes and Long-Term Damage

‍First, let’s get real about traditional shoes. Most conventional footwear forces your toes into a narrow, cramped space that your feet were never designed to fit into. Think about it: your feet have 26 bones and 33 joints—they’re made to move and spread. But when your toes are jammed into tight shoes, things start to go wrong.

‍Here’s the cold, hard truth: wearing shoes that squish your toes together over time can lead to foot deformities like bunions, hammertoes, and even nerve damage. According to a study published in Foot & Ankle International, tight footwear is a leading cause of bunions—a painful condition where your big toe is pushed inward, causing the joint to protrude outward​. Not a great look, and definitely not comfortable.

‍And it doesn’t stop there. Squeezing your feet into ill-fitting shoes can also lead to muscle imbalances, arch problems, and issues with your posture. It’s a domino effect—what starts at your feet can mess with your knees, hips, and back. So, if you’re dealing with chronic pain or performance plateaus, your shoes might be to blame.

‍Why Barefoot Shoes Are a Game-Changer

‍Here’s where barefoot shoes come in to save the day. These shoes are designed to let your feet do what they’re meant to do: move naturally. Barefoot shoes have wide toe boxes, which allow your toes to spread out, and thin, flexible soles that mimic the feeling of walking barefoot while still protecting your feet from the elements.

‍Walking and training in barefoot shoes allows your feet to regain their natural shape and strength. Instead of relying on the shoe’s structure for support, your feet learn to support themselves again. This leads to a cascade of benefits, from better posture to more stable movement during training.

‍The Performance Benefits: A Solid Foundation for Strength

‍Now, let’s talk about why training in barefoot shoes can take your performance to the next level. Think of your feet as the foundation of your body. If the foundation is weak or unstable, the entire structure (aka your body) is at risk. But if the foundation is solid and stable, everything works better.

‍When you train in barefoot shoes, you’re essentially strengthening your feet and creating a more stable base for your body. Studies show that barefoot training improves balance, proprioception (your body’s awareness of itself in space), and stability​. This is especially important for movements like squats, deadlifts, and lunges, where a solid foundation can make or break your form.

‍Barefoot shoes also encourage better posture and alignment, helping you move more efficiently. Over time, this can lead to better performance and reduced risk of injury. Plus, barefoot shoes force you to engage the muscles in your feet and legs more, leading to stronger, more resilient feet.

‍How to Transition to Barefoot Shoes

‍Here’s the thing: you don’t want to go from your cushioned sneakers to barefoot shoes overnight, or you might end up regretting it. Your feet need time to adapt and strengthen. Here’s how to make the switch without wreaking havoc on your body:‍

1. Start slow: Wear barefoot shoes for short periods, like during walks or light training sessions.

2. Build up gradually: Over time, increase the amount of time you wear them and the intensity of your workouts.

3. Listen to your body: Your calves and feet may feel sore at first—that’s normal. But don’t push through pain. Give your body time to adapt.

4. Focus on form: Pay attention to your walking and running form when you switch to barefoot shoes. Shorten your stride and land softly to minimize impact.

‍The Bottom Line: Free Your Feet, Boost Your Performance

‍Here’s the truth: Your feet were never meant to be trapped in tight, rigid shoes. Whether you’re walking or training, giving your feet the freedom to move naturally can unlock better performance, fewer injuries, and more comfort. Barefoot shoes, like Vivo Barefoot, help you reconnect with your body’s natural movement patterns—without compromising on protection or style.

‍So, if you’ve been cramming your toes into tight shoes for years, it’s time to give them a break. Free your feet and watch your body thank you for it.

Buy the budget friendly barefoot shoes my entire family wears here : https://amzn.to/3AdW2is

HEALTH/WELLNESS
Why You Might Be Addicted To Social Media- And What To Do About It

Why is social media so addictive? Why after a long, tiring day do we often find ourselves sitting down to scroll or reaching for another glass of wine to unwind and relax?

The answer- Dopamine.

A neurotransmitter that plays a significant role in our feelings of pleasure and reward. It’s often nicknamed to motivation molecule.

It’s a major player when you feel a sense of reward, motivation, or pleasure. This “feel-good” hormone leads to excitement, enjoyment, and a reinforcement of habits.

Dopamine releases in response to rewarding experiences, such as achieving a goal, receiving praise, learning something new, or even enjoying a favorite food.

Social media, a glass of wine, a handful of cookies when we’re stressed and similar habits lead to this surge of dopamine. But because our brains are wired to restore balance, peak levels of dopamine can be followed by crashes, marked by cravings for more- creating addiction, tolerance, and even anxiety and depression.

Repeated exposure to dopamine can cause desensitization - meaning you need MORE stimulation (like food, drugs, money, online validation, etc.) to achieve the same level of pleasure. This is why we find ourselves scrolling endlessly, reaching for another glass of wine, or a larger bowl of ice cream in order to feel “good”.

Common Habits That Desensitize Us To Dopamine:
1. Social Media Use
2. Eating Junk Food
3. Gambling
4. “Mom Wine Culture”
5. Drugs and Alcohol

How To Boost Dopamine In Healthy Ways
1. Physical Affection- Try to get 12 hugs a day! Hugging releases oxytocin and dopamine, which boosts feelings of connection and happiness. (Dogs are great cuddlers too 😉)
2. Celebrate Achievements- Andrew Huberman said “not to discuss what you’re doing, but actually focus on doing it first” - meaning don’t tell people your goals- show them! And once you accomplish something- relish in that success and feel the dopamine rush.
3. Creative Activities- Paint. Play an instrument. Write. Garden. These types of hobbies give you something to work towards and provide a sense of achievement.
4. Exercise- Physical activity releases endorphins and boosts dopamine. Aim for 30 minutes a day to get those feel-good hormones rushing
5. Cold Plunging- Research shows that hopping in a cold plunge stimulates a dopamine release within mere minutes- giving you a natural high and building resilience.
6. Novelty- Do something new. Find ways to try something new - a new recipe, reading a new book, trying a new hobby. One of my favorite mentors, Jesse Itzler, prioritizes one new mini adventure every month. Take a few hours on the first Saturday of the month to try something new with your family and build your experiences!

One final way to stimulate dopamine in a healthy and productive way- get some sunlight!

MINDSET
Break Some Rules

Never let your environment or the people around you set your limits.

If you live within the boundaries of what's "normal" and make decisions for your life based on what everybody else does...

You'll inevitably end up with a life like everybody else.

Don't be afraid to break some rules.

Figure out who you want to become and start taking action toward becoming that person.

Surrendering to the expectations of others is no different than surrendering the ability to live a life on your terms.

If you listen to them...

You'll be like them.

Make yourself Better Today.