As a former vegan, protein is an area where I’ve made many changes. Like dietary fat, we have to get sufficient protein from our diet to optimize health, and quality matters. I no longer believe that I can reach my best health potential without consuming animal products. Thus, high-quality and ethically-sourced protein is where I spend the most on investing in my health. If cost or animal ethics are a concern for you, I’ll also discuss some alternatives.
Continue readingWellness: Recovery: Nutrition – Carbohydrates
Don’t worry, it’s not bad to eat carbs. But, critically look at the carbs you eat. Western cultures, and those that have adopted our food culture, have a surging epidemic of chronic illnesses. There’s good reason to think many of these chronic illnesses — Type 2 diabetes, cardiovascular disease, cancer, stroke, Alzheimer’s (sometimes called Type 3 diabetes) — start with hyperinsulinemia, a chronic elevation of insulin. Insulin is a hormone that tells your cells to grow by storing fat, making new proteins, and replicating. These are all necessary processes. However, when insulin is chronically elevated, cells are consistently in growth mode and rarely in repair mode. Repair mode allows you to burn fat, clean up misfolded proteins, and repair regularly occurring DNA damage. These are also necessary processes. Thus, it is healthy to cycle between growth and repair.
Continue readingWellness: Recovery: Nutrition – Quality Fats
First, fat isn’t bad for our health. It’s calorically dense, but many people under-consume essential fats in our fat-phobic society. Fat is essential because we use fat to make a lot of the tissue in our body, like cell membranes and hormones. Without it, you’re stuck recycling old fat or downregulating the repair of cells. Extra fat can also be used as a fuel, which burns with less oxidative stress than carbohydrates. Don’t worry, I’m not demonizing carbs. Carbs are useful, especially because most vegetables are primarily carbs. But we also need to not demonize fat.
Continue readingWellness: Recovery: Nutrition – Time-Restricted Eating
I’m kicking off the nutrition category with something that is relatively easy to apply. It’s relatively easy because it doesn’t require you to change your diet, nor does it take any time (it can actually save you time). Time-restricted eating, also called intermittent fasting, means having set hours in the day when you eat and when you don’t. Though you can find a lot of variations, for recovery, I like the daily version, in which you eat within a set time window. Restricting your eating window is good for daily cycling between growth and rest processes, confronting disruptive eating habits, and ensuring that you are using both glucose and fat energy for a healthy metabolism.
Continue readingWellness: Series Introduction
Nearly every topic in wellness is controversial. In part, this is due to individual differences and preferences, but it’s also a result of talking about behaviors without understanding how they work. To better understand the mechanisms of wellness, I began collecting information in June 2020 (nothing like a pandemic to spark an interest in health). I can’t believe I knew so little. This series has three goals:
- To synthesize information about wellness and health around mechanisms and goals
- To give my grad students a starting point for discovery when I ask them how they are taking care of their wellness
- To share curated wellness and health information with anyone else who is interested
Article Summary: Kutlikova et al. (2021) Testosterone Promotes Persistence
Motivation
To examine the interaction of perceived control and testosterone on persistence in the face of defeat.
Perceived Control and Motivation
The amount of control people think they have over something can greatly affect how they experience failure or defeat. For example, if someone is convinced that they can solve a problem, then they are likely to persist in trying to solve the problem, even if they fail at first (see Self-Efficacy and Academic Motivation). Perceived control is interesting because it does not always reflect actual control. It can be manipulated so that people experience high levels of perceived control in situations that are obviously out of their control. People continue to gamble though the house always wins.
This study examined the role of perceived control on persistence in a competition against an opponent that became increasingly difficult to beat. Consistent with the literature, those with high perceived control persisted in the competition longer than those with low perceived control. However, the study also examined the interaction of exogenous testosterone on this effect. Participants (all men) who received exogenous testosterone, regardless of whether they had low or high perceived control, persisted in the competition as long as those who had high perceived control and received a placebo. The results suggest that testosterone increases persistence in the face of defeat, even with low perceived control.
Continue readingArticle Summary: Dweck & Yeager (2019) Mindsets: A View from Two Eras
Motivation
To reflect on three decades of evolving research about fixed vs. growth mindsets, applications and misapplications in education, and interventions that encourage students to challenge themselves.
Fixed vs. Growth Mindsets
Carol Dweck describes fixed vs. growth mindsets as a theory of people’s beliefs about human attributes and how those beliefs affect motivation and achievement. Education researchers primarily use this theory to explain learners’ responses to setbacks, challenges, and failures while developing new knowledge and skills. In a fixed mindset, people believe that abilities are unchanging, and your initial proficiency in an area corresponds to your inherent ability in that area. Thus, when faced with setbacks, they believe that they are not suited to the task. Conversely in a growth mindset, people believe that abilities are malleable, and that you can improve your proficiency in an area regardless of your starting point. Thus, they view challenges as opportunities to develop and improve skills, including skills for which they have a natural proficiency.
Mindsets apply to people’s beliefs about human attributes outside of educational settings. Mindsets include people’s beliefs about skill in professional settings and their personalities. Whether you believe a leader is born or made depends on your mindset. In correlational work exploring the relationship between mindset and achievement, people with a growth mindset tend to achieve more in school and throughout their lives.
Continue readingArticle Summary: Tippett (2010) Refutation Text: A Review of Two Decades of Research
Motivation
To review two decades of research on refutation text research in science education to determine factors that make them more or less effective.
Refutation Texts
Refutation texts are a direct-instruction approach to addressing misconceptions. They are popular in science education because, as people interact with the physical world, they develop misconceptions about how it works. When they are faced with facts that contradict this prior knowledge, they can take one of three paths according to Posner et al.’s (1982) model of conceptual change:
- The least useful path: ignore the new information because it doesn’t fit in existing knowledge structures, and thus, doesn’t make sense (this is not an entirely voluntary process)
- The most common path: develop a separate knowledge structure disconnected from the existing knowledge structure for the new information (and perhaps not realize that they are in conflict)
- The most useful but least common path: reorganize existing knowledge structures to incorporate new information (i.e., conceptual change)
Achieving conceptual change is hard work, and that’s why misconceptions are so difficult to remedy. The need to reorganize prior knowledge structures is why direct-instruction approaches, which are inherently not responsive to individual students’ prior knowledge, are often not productive. For an example, see my article summary on erroneous examples. However, refutation texts have consistently been more effective at addressing misconceptions in science education compared to expository texts, which give correct explanations only. This paper discusses how.
Continue readingArticle Summary: Schunk (1991) Self-Efficacy and Academic Motivation
Motivation
To review 15 years of research on self-efficacy to contrast it with related constructs and examine its effect on academic motivation.
Overview of Self-Efficacy Theory
Self-efficacy is a person’s judgement of their ability to achieve goals or overcome obstacles. According to Bandura’s (1986) self-efficacy theory, learners develop self-efficacy through several different channels. The strongest predictor of self-efficacy is perceived performance and accomplishments. Success, especially on difficult tasks, improves self-efficacy, but receiving external assistance can negate this effect. A weaker contributor to self-efficacy is observing others succeed, especially if the person is perceived to be similar in ability. Similarly, external persuasion and encouragement, especially by role models, can boost self-efficacy temporarily, but it must be accompanied by later accomplishments on authentic tasks to be sustainable. The last source of information that students use to develop self-efficacy is physiological and emotional experiences. If students feel physically sweaty or emotionally anxious while working on problems, these experiences can translate to low self-efficacy. Alternatively, feeling excited or experiencing flow can translate to high self-efficacy.
Continue readingArticle Summary: Kapur (2016) Productive Failure, Productive Success, Unproductive Failure, and Unproductive Success
Motivation
To consider tradeoffs between learning and performance and examine instructional strategies that support both.
Productive Failure
Kapur researches an instructional strategy called productive failure. Productive failure encourages learners to create incorrect or incomplete solutions, get stuck during problem solving, or otherwise fail to produce a right answer when they first start learning a new procedure. The underlying theory is that this strategy encourages students to try to apply their prior knowledge to the problem, recognize whether it works, and identify the new knowledge they need to complete the solution. Once learners have gone through this process of failing, they are primed to fill in the gaps in their knowledge through instruction. A critical feature of productive failure is that the failure during the problem-solving phase is followed by productive learning during instruction, called the consolidation phase.
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