Jewish men often face unique challenges when it comes to consistently prioritizing their health amidst religious and cultural obligations. These challenges range from weekly big meals on Shabbat with other events happening on Shabbat (i.e., kiddush, Shalom Zachor), community events with an abundance of food, to chagim (especially three-dayers) and economic pressures, all of which can impact eating habits, available time, stress levels and overall well-being. Balancing religious responsibilities with personal health goals requires thoughtful strategies and mindsets focused on prioritizing our health, sustainably.
One of the most significant challenges is Shabbat. Every week, we come together in the most beautiful way. While spiritually and emotionally nourishing and essential for family and community bonding, these gatherings can make it difficult to maintain healthy eating habits. Traditional Shabbat meals are often abundant, featuring multiple courses, which can lead to overeating. The nature of these gatherings poses a challenge for those trying to support their health goals. With meals lasting hours, the temptation to continue to eat can be strong, and resisting it requires prior intentions, which we will go through below.
Chagim present another set of challenges, such as Pesach and Sukkot, which include multiple large meals a day and limit opportunities for physical activity. Those don’t even include Chanukah parties. These extended celebrations disrupt regular eating and exercise patterns. Many struggle to “get back on track” after the chag. This highlights the need for proper strategies; as members of Fit Yid Academy say, “I didn’t feel I was off track” and “It was a smooth transition back to my routine.”
In addition to Shabbat and chagim, events such as weddings, bar mitzvahs and other communal gatherings can also interfere with health goals. These events, often featuring lavish meals and desserts, make the challenge of prioritizing our health all that more challenging. Furthermore, the social aspect of these gatherings can lead to social eating, late nights and reduced sleep, which further impact overall health. The challenge lies in finding a balance between participating in these important events and developing the skills to support your health within them.
Economic pressures add another layer of difficulty. Financial stress can lead to unsupportive coping mechanisms such as letting self-care get pushed to the waist side (pun intended). Working long hours to meet financial demands leaves little time and energy for what it takes to prepare nutritional meals and exercise. The stress associated with financial instability can drive some to seek comfort in unhealthy foods or to skip physical activity altogether. This highlights the importance of stress management routines and time-efficient health practices.
Balancing religious responsibilities with personal health goals requires thoughtful strategies and a mindset focused on long-term wellness. For many Jewish men, learning and davening take precedence over personal health, making it challenging to find time for exercise and healthy meal preparation.
To address these challenges, focusing on consistency over perfection is crucial. Emphasizing small, sustainable changes in nutrition and exercise rather than aiming for perfection can lead to significant long-term benefits. I’ve heard from many men, “Once I mess up once, it’s over.” Consistency in making healthier choices, even if they are small, can accumulate to create a substantial impact. For example, missing your fitness training for a few days due to your kids being sick or for whatever other reason, and then you continue to train after that situation ends, is consistency. This approach reduces the pressure of perfection. Perfection in fitness training is similar to restrictions in your nutrition. Long-term restriction leads to resentment, rebellion, regret, and many times rebellion again.
Developing the mindset of “decision-making” rather than “reacting” will also support your goals of sustainably prioritizing your health. This can be done by “internal“ and “external” actions. “Internal” would mean taking the time to think through your decisions before the challenge arrives. “External” means game-planning time to prepare supportive food, prioritize meal times and incorporate physical activity into your daily routines. Choosing to bring leftover homemade dinner for lunch rather than snacking or ordering fast food is a way to set yourself up to be in a decision maker’s mindset.
Celebrating small wins is another effective strategy. Acknowledging your positive efforts and celebrating every step towards better health, whether it’s choosing a healthier meal or sticking to an exercise routine despite a busy schedule, or if you have been doing it for a year already, can foster a mindset encouraging continued effort toward health goals.
Guys, listen: Prioritizing protein is a game-changer, and it’s especially crucial for those facing the unique challenges discussed. Protein not only supports muscle repair and growth but also plays a significant role in keeping you feeling full and satisfied. By incorporating adequate protein into your meals, you can feel less of a need for those late-night temptations to raid the pantry after dinner. Making protein a central component of your diet can help stabilize your blood sugar levels and prevent the spikes and crashes that often lead to overeating. Think about how often you’ve woken up uncomfortable after a late-night snack session. By prioritizing protein, you can wake up feeling lighter and more energized, ready to tackle the day with a clear mind and a healthy body. It’s about creating a sustainable eating pattern that supports your overall well-being.
Hi, I am Chaim Loeb. If you want to take consistent ownership of your health and fitness, you have come to the right place. I coach driven Jewish men … to do just that.
