With this post we’ve reached a milestone on Health, Wealth, Power. By my count, this is post number 50. So far, readership has been going up steadily and that has been very exciting. To those of you who have been coming here for a while, I’m glad to have you along on this journey. To anyone who has started reading more recently, welcome. Today I want to highlight both some of my most viewed posts and some of my favorites that haven’t been seen as much – in many cases because I posted them before many people were reading the blog at all. Thank you to everyone for reading and here’s to the next 50 posts (and many more) to come!
A window into my raw thought process on a recent night when
I got some seemingly devastating news about my career. I wrote this almost
immediately when I got home so I would have a good record of my immediate
reaction to look back at later. I’m still in the midst of dealing with this
situation but I have a very exciting recent development that I’ll be sharing
This is one of my personal favorite posts so far. It is a
nostalgic look at the way the most difficult event of my life so far has
spawned so many wonderful changes. While I and my life will never be quite the
same as before it happened again, that is mostly a good thing.
Health and fitness is a topic that’s near and dear to my
heart. Medical science is keeping people alive longer and longer today. But
what is it worth? My argument is that we’ve long since passed the point where
quality is much more important (and elusive in many cases) than quantity. This
post is my attempt to lay out the basics for anyone who feels similarly and
wants to do something about it.
I’ve written a number of posts on this theme now – the value
of finding the positives in situations that don’t seem very positive at face
value. But this was one of the first. As someone who has put a ton of work into
thinking more positively and seen firsthand how dramatically that mentality
shift can change life in often unexpected ways, it is very important to me to
share my experiences in this area.
I wrote this post for people who struggle with depression or
have in the past. It’s not comprehensive and I’m no mental health professional,
but it’s a discussion of some tactics and information that have helped me in
the past when the weight of the world seemed to be crushing me with no sign of
relief. If it helps one person, it was worth far more than the time it took to
I’m trying to be less of a bastard in life. But I do tend to
temporarily suspend that effort when it comes to fighting back against what I
view as unethical tactics. In this post, I illustrate how I’ve been mostly
successful at keeping the shenanigans of those damn ISPs from succeeding in
robbing me blind.
Simply put, the methods I described in this post have saved
me five figures by this point in my life. One of the many benefits of living in
the richest country in the history of the world, particularly at a time when
technological advancement has been unprecedented as well, is that extremely
marginal compromises can result in enormous savings. There is an almost constant
chorus in the media about the retirement crisis in the United States. That
means that for most of us, there is no excuse for not taking advantage of
opportunities like this to get so much in return for so little.
It’s not enough to be good at something today. You have to keep evolving over time. Imagine if you were the best reader in your fifth grade class in school but never got any better from that point on. Or more relevant to today’s post, imagine how far behind you’d be if you were still operating according to the best available health knowledge from twenty years ago – or even five years ago for that matter. I’m always reevaluating what I’m doing and trying new ways to make improve myself. I’m no science expert, but I read what I can and rely on very intelligent people in that area whose opinions I respect to help point me in the right direction. That’s why I recently started my ultimately very successful experiment with time restricted eating. And that’s why I am trying two more new things now.
First, I’ve been working on growing some organic broccoli sprouts. I’ve become convinced that sulphoraphane is a substance I very much want in my body and broccoli sprouts have it in almost incomparably high levels. I understand they don’t taste great but I’m going to toss them in the Vitamix along with everything else I put in my twice daily smoothies and hope the fruit will mask the taste, just as it does with all the other green crap I want to consume but not experience in too much detail as it goes down. I’m growing my own because it is much cheaper than buying the sprouts at a grocery store, because it is supposedly an easy process (and so far I can concur on that point), and because I thought I would enjoy the novelty of a new project. I’m loosely following these instructions, which seem to be producing good results thus far.
The sprouts in the picture are roughly three and a half days old and according to my research, they will be ready to eat in one to three more days. It has been very easy to get them to this point. I bought some organic broccoli seeds, soaked some of them in filtered water overnight, spread them in the device you see in the picture, and have rinsed them (again with the filtered water) twice a day. The seeds cost me about $50 for 2.5 pounds (I’m pretty convinced this is something I’m going to adopt long term) and the sprouting device was less than $20 (actually it was just about free because of this little trick). I believe I should be good to go for well over a year with those items purchased. I’ve invested no more than a half hour total in the project so far, not counting my initial research. Once these sprouts are ready, I’ll put them in a container in the refrigerator and start adding them to my smoothies. Then I’ll wash the sprouting device, start another batch, and keep the process going indefinitely. I’m very excited to see if I notice any results – whether in the way I feel day to day or in medical assessments/testing down the line.
My second new thing is regular sauna use. I recently read
about a study that showed measurably better long term health outcomes for
people who use saunas. And the more they did it, the better their results were.
So that was already in the back of my mind. And I decided to give it a try when
I moved to a new area and discovered that the gym here has a sauna. So far, I
must say, it feels wonderful. Since I’m at the gym four or five mornings per
week, I simply go sit in the sauna for about fifteen minutes after my workout.
Aside from feeling refreshed and more energetic afterwards, I’ve been
pleasantly surprised at just how relaxing it is. When no one else is in the
sauna with me, I’ve noticed my mind clears almost automatically and it easily
becomes a meditative experience – something that is very difficult for me to
achieve under normal circumstances. I don’t know exactly what is going on there
or why it feels that way, but I like it. And as long as the research is showing
that I’m doing a great thing for my health in the process, I’m going to keep it
Not only is it fun (ok, so maybe I’m a little unusual) and
mentally stimulating to stay on top of new research and use it to improve your
life, it is also crucial. Far too many people spend the last several years of
their lives suffering and reliant on others and not keeping themselves up to
date is a huge part of the reason. For example, middle aged people grew up in
an era where resistance training (weightlifting) wasn’t something normal people
did. If they haven’t since picked it up, they are virtually guaranteed an awful
aging process including rapidly atrophying muscular capabilities and very
strong odds of developing numerous age related diseases like Alzheimer’s. One
of my favorite goals in life is to have a workout I’m proud of on the morning
of my last day on this earth; in other words, I want to function at a high
level until the very end. Through experiments like these, combined with a
strong emphasis on physical and mental health in almost every element of my
daily routine, I hope to feel great both now and in the long term, thus
accomplishing my goal. I highly recommend that everyone do the same.
It’s been about a month since I wrote about my time restricted eating experiment and maybe two months since I started so here is an update. The title really sums it up; this experiment has produced far and away the most measurable results of any of the many I’ve conducted on myself over the years. It has me rethinking a lot of what I thought I knew about my body, nutrition, and so forth. Let’s get into the details.
I’ve been pretty successful about sticking with an eight
hour eating window. I went with eight because that’s who I am; if I’m going to
do something, I’m not going to half ass it. On a typical day, I start eating
around 10:30am and stop by 6:30pm. When I know I’ll be out late – no later than
eleven for me these days and usually more like ten – I don’t start eating until a late lunch in
order to maintain the experiment (remember, any calories count and that
includes drinking anything but water). I’ve had only a few days where I slipped
and wound up around a nine hour window and one where I screwed up completely
and ended up at about twelve.
Overall, the most surprising element of this experiment has
been how easy it is. As an avid food lover, I expected to suffer miserably. But
that hasn’t transpired at all. After some modest discomfort the first week or
two, I’ve barely even had to think about what I’m doing. The habit seems to
suit me very well and it even seems to have made me noticeably more productive.
Yes, I’m consistently referred to as “very disciplined,” although my worst
critic (me) considers my discipline level to be atrocious. But nothing I’ve
experienced makes me think anyone would struggle to implement this in any
significant way. It just requires a little bit of mindfulness and a few
And the results have been more than worth the effort. The
most noticeable change has been weight loss and with this part, keep in mind
that my body is very ectomorphic by nature so unlike many people, keeping
weight on is my biggest challenge. Prior to embarking on my restricted eating
journey, I had already been down about twenty pounds from my normal weight due
to a dramatic reduction in both eating (intentional to account for a dramatic
reduction in calories being burned) and gym time/efficacy as a result of a
frustrating string of injuries I went through. I had a lean, muscular build
prior to that weight loss so there was a lot of good weight in that twenty
pounds and after losing it, I had very little fat left available to lose. Since
there is definitely a limit to how low a healthy person’s body fat percentage
can go, additional fat loss was not a goal for me.
However, I have lost about an additional five pounds since starting
time restricted eating and my body fat has, in fact, almost completely
disappeared. I believe there are two reasons for this. One, you only want to
eat so much in an eight hour window. Once I noticed my weight dropping even
further than it already had, I started forcing myself to eat more. I even
loosened up on eating lower quality foods a little bit to make things easier.
And still I’ve only managed to stop the bleeding. I’m stuck at the five pounds
down mark and am gradually eating more and more in an attempt to start putting
weight back on. Keep in mind that since I’m finally 100% physically healthy
again, I’m back working hard in the gym along with this. The second reason I
suspect is that I do almost zero snacking of any kind now. Since I seemingly
can’t eat enough, I rarely feel hungry at all. So snacking not only doesn’t
come naturally anymore, it would literally amount to an effort I would have to
make. Long story short, if you’re after weight loss, fat loss, or both, time
restricted eating seems very likely to help you.
There have been other very measurable changes as well – and much
more positive ones in my case. My resting heart rate, which used to hover
around an average of 60 bpm, now sits in the low to mid 50s. I suppose this
makes sense since my metabolic functions are only happening about half to two
thirds of the time they previously had been. That is a huge energy savings and
my guess is this is much more appropriate for my body from an evolutionary
perspective. But the most exciting change for me has been to my sleeping. I’ve
struggled in this area all my life and even employing every method I’ve ever
read about to an almost religious degree, I’ve never managed to average over
6.5 hours per night in a week outside of the occasional anomaly. However, since
not long after I started time restricted eating, I’m averaging over 7 hours a
night consistently. I don’t doubt for a second that this has made a huge
difference in my day to day life. I have no precise way to measure this, but I
feel more energetic and mentally sharper/more alert. I had been in the habit of
drinking coffee twice a day – morning and early afternoon. Now I usually only
do so once and sometimes not at all. Note that coffee isn’t harmful in any
known way. But not feeling compelled to drink it is still a very positive sign
in my book.
Overall, this has been a huge net positive for me and I’m
going to continue with it. Yes, my strength in the gym has declined somewhat.
But that can probably be almost exclusively attributed to the weight I had
already lost prior to starting this experiment and the way I lost it (both eating
and working out dramatically less). And given that my strength numbers are
still excellent for a man my size (which has itself changed), I’m not concerned
about this other than being motivated to gain back my good size in spite of the
additional challenge. And for most people, the weight loss would be viewed as a
positive. Other than that, everything has been a huge positive for me. My body
and mind both seem to work much better this way. This experiment has been a
Up until now, most of my health/fitness effort in life has been on the exercise side with nutrition being an afterthought. Of course I know now how foolish this was but hindsight is 20/20. For years, I ate without a thought beyond that I needed a lot of protein and a lot of everything overall and my time in the gym would take care of the rest. This was obviously a terrible approach and I can only guess what it has cost me. Unfortunately, because I usually do spend a prodigious amount of time in the gym, I have always been in above average physical shape so I have never been forced to confront the nutrition side in a serious way. In my mid twenties, I started to pay a little bit of attention to nutrition, but not much. At least I started eating more fruits and vegetables but aside from that, my diet was still pretty bad. When I was married, my diet got a little bit better, but again, not much. We both spent a fair amount of time in the gym and were both in above average shape so again, we did the bare minimum with nutrition and neither of us was interested enough in breaking the cycle.
But when I got divorced, things finally changed. With no one
else around to worry about pleasing and a newfound mission to prove someone
very, very wrong, I started experimenting more in the kitchen. Instead of
choosing a recipe I wanted to eat and then making it, possibly substituting a
healthier ingredient or two but otherwise keeping it the same, I started to
choose the healthiest ingredients and then find recipes that featured them. And
sometimes I would simply build my own recipes from the ground up that would
start out as very healthy culinary disasters but evolve over time into very
healthy, edible meals – and sometimes even beyond that point. But over the last
year, I’ve taken it to the next level. I’ve started paying attention to the big
picture – making sure I get plenty of vegetables, a moderate amount of mostly
high quality carbohydrates, a reasonable amount of protein, and less garbage.
And since this year started, I’ve eaten almost no garbage and have paid for
zero. As a result, my fitness level, which was probably at an 8 before, is
knocking on the door of 9 – even in spite of a rash of injuries that has held
Why the nutritional history? I want people to know what a flippant attitude I’ve had towards nutrition for most of my life because it’s a great example of how it’s never too late to start doing the right things. This concept applies to many areas, although today I want to talk about nutrition. Over the last year, I’ve heard more and more about intermittent fasting and recently, it reached the tipping point quite by accident. When I sprained my ankle, I wound up missing a couple weeks of doing almost any leg exercises in the gym. In an attempt to mitigate the situation as well as improve my overall efficiency, I devised a plan to eat less. I had been spending 30-40 minutes making elaborate breakfast burritos totally from scratch in the mornings.
I decided to temporarily scrap this meal to account for the
dramatic reduction in calories I would be burning and get myself moving more
quickly in the mornings at the same time. This is easily the healthiest meal I
eat so imagine my surprise when I started feeling better without it (I have
since added it back in, often as dinner since I have more time in the evenings).
And it wasn’t just the way I felt. Even though I was putting in about half the
work in the gym and even less than that on the cardio side, it wasn’t the all
out disaster I was expecting. I did lose about twenty pounds (not a one of
which I wanted to lose, mind you) and while a lot of it was muscle, I couldn’t
help but notice that a lot of it was also fat, to the point where my overall
composition was noticeably improving.
I started researching in an effort to figure out what was
going on and all roads seemed to lead to the same place. While the focus of
nutrition is usually on what you are eating, there is more and more evidence
that the timing of that eating is very important as well. I had inadvertently
stumbled onto time restricted eating – the very same thing I had overheard so
many people talking about and dismissed as “just the latest trend.” I’m still
in the process of researching but I’ve learned enough to form a hypothesis and
launch an experiment. In simple, general terms, the theory is that one’s
metabolism can only work effectively for so many hours per day. Unfortunately,
we in the western world tend to eat basically the entire time we’re awake. If
you think about it, this wouldn’t have been possible for our distant ancestors
and even for people a century ago, who largely wouldn’t have been able to
afford such excess. Anyway, for some of those hours we’re eating, our
metabolisms are struggling severely. In order for them to work optimally, it
appears that eating should be restricted to twelve hours per day on the high
end. And there is evidence that fewer hours will yield even better results.
As for me, I’m aiming for eight to nine hours per day. One
unwelcome revelation in my research was that coffee counts, even if you only
drink it black as I do, because it forces metabolic processes to start. So I’ve
had to make some adjustments and here is what I’m doing now. I wake up at 6am
and instead of having coffee, I head straight to the gym after chugging the 24
ounces of water I drink immediately when I wake up (your body gets dehydrated
during the night). I get home between 7:30 and 8. Then I do 20-30 minutes of
core work and then I do some language practice (I’m always working on improving
my German and Spanish). Sometimes I also work in a chore or two around the
apartment. Finally, around 9, I make coffee, drink a protein shake, and drink a
smoothie of mostly leafy green vegetables with a little fruit. When the coffee
is ready, I do my morning reading. From there, I get my workday going.
I eat a big lunch and a reasonable sized dinner. But the dinner (and my evening smoothie) has to happen by about 5 if I’m going to stay within my eight hour target. I will note that I’m not going to be 100% rigid. If I’m out for drinks once or twice a week, I’m not going to sit there sipping water in order to keep my fast going. However, I may consider starting the day with a late lunch; I’ll cross that bridge when I come to it. Lucky for me, I work out of my home, don’t travel as much as I did in the past, and am usually back home doing emails, follow ups, etc by around 4 so as to avoid as much of the stupidly insane Houston traffic as possible. Back in my office droning days, this would have taken more planning and effort. But even if I were in that position today, I would probably try something like this. For me, success in life is quality times quantity. If there is a way to improve my health and fitness level, then I’d be willing to tolerate a very high cost in both financial expense and inconvenience. There was a time when I didn’t think that way. But I’m thankful to be here today. There is absolutely nothing worth more than health.
After a while, I’ll do another post on this with both my
observed results and any conclusions I come to with my research. If anyone out
there wants to try this with me, I would love to compare notes!
It is no secret among those who know me that I have struggled with depression for most of my life. While it seems counterintuitive, there does appear to be a strong correlation between the prevalence of this problem and the unprecedented and continuing economic success our country has enjoyed. So if you struggle with it, there is absolutely nothing wrong with you. Most of us do, at least some of the time, and our circumstances in life really don’t seem to have a significant effect on that. As difficult as depression symptoms are to deal with, the sheer persistence of the disease in the face of long term, consistent efforts to eradicate it, has been the most frustrating aspect for me.
However, there is plenty to be hopeful about. Several months
ago, I started making a more focused effort than ever to get my depression
under control. First I had to accept, once and for all, that depression is a
part of me and probably always will be. Acceptance is so important! As I
understand it, suffering isn’t a direct result of circumstances, but rather,
the result of the difference between those circumstances and one’s expectations.
So in other words, anyone can be unhappy if he isn’t willing to accept reality.
This is a large part of the explanation for miserable billionaires and happy
people who don’t know where their next meals are coming from.
Accepting the reality that I will always have depression to contend
with was a huge help. The next big step was taking responsibility for my own
mental health. Too often in my life I’ve leaned on mental health professionals,
thinking that if I invested enough time and money, I would have to see results.
But just like with anything else, that isn’t enough. Simply going through the
motions didn’t work for me. I wasted thousands of dollars in copays and
hundreds of hours because I went in with the wrong mindset. The correct
mindset, as in any situation, is to take responsibility – not for making the
investment, but for attaining the RESULTS. When I finally did that around the
middle of last year, I naturally started putting in the focused work that was
necessary and everything changed.
What were my tactics? For one thing, I started reading with
the specific purpose of defeating depression. Some of the books that really
helped me include: The 7 Habits of Highly Effective People by Stephen Covey,
Man’s Search for Meaning by Viktor Frankl, The Four Agreements by Miguel Ruiz,
Feeling Good: The New Mood Therapy by David Burns, Self-Compassion: The Power
of Being Kind to Yourself by Kristin Neff, Resilience: Hard-Won Wisdom for
Living a Better Life by Eric Greitens, Extreme Ownership: How U.S. Navy SEALS
Lead and Win by Jocko Willink and Leif Babin, and Mind Over Mood: Change How
You Feel By Changing the Way You Think by Dennis Greenberger, Christine
Padesky, and Aaron Beck. But beyond just reading, I started actively working on
changing my thought process. There are hundreds of very worthwhile exercises
and things to think about in just the books I listed and I highly recommend
working through them all to find the ones that help you.
But reading books takes time. Today I want to challenge you
to start with one simple, but incredibly powerful concept: gratitude. This isn’t
the first time I’ve mentioned it in this young blog and that is no accident.
Why is it so important? If you can change the way you think and start looking
for positives instead of negatives, a few things will happen. Biologically, you
will literally change your physical brain as you force it to work in different
ways. That means that thinking positively will become easier with practice just
like lifting weights does as your muscles get stronger. You will likely notice
that your happiness level increases fairly quickly. But maybe the most exciting
thing that will happen when you make it a priority to be thankful for the good
things in your life is that you will get more of them. That’s right; changing
the way you think will literally change your circumstances in life.
This isn’t some silly gimmick or pseudo-science. I’m not
talking about thinking about things you want and the universe magically
manifesting them for you. What I’m talking about is real. How does it work?
When you start focusing on positive things in your life and being thankful for
them, you will start to see more of them. This is human nature; you tend to
find what you’re looking for and miss a lot of what you aren’t. When you start
seeing more positive things, you start feeling better. When that happens, you start
acting differently. You make an extra sales call. You meet a smoking hot girl
and ask her out on the spot. Or maybe you just simply hold the door for
someone. When you change your actions, your results start to change. Each of
the examples I just listed can lead to something good happening for you and if
you make enough changes like them, they certainly will. The first step to
success is simply showing up and doing something. Success has a way of
snowballing really quickly so literally all you have to do is start the process
and ride the momentum from there and things will improve.
So how am I going to challenge you today? I want you to
focus on making gratitude a part of your life. Immediately. In order for this
to be as effective as possible, it needs to be obnoxious. Start keeping a notebook
around or taking notes in your phone or whatever works for you. Every hour you’re
awake, write down something you’re thankful for. Every single hour. I guarantee
you can think of something. It can be as big as getting a promotion at work or
as small as a conversation you had that you enjoyed. Still can’t find
something? I bet you aren’t dying of cancer right now. I’ll bet even more that
a tsunami didn’t just destroy your house and all your belongings. Try not to
lean on the “it could always be worse” crutch too often but you can use it when
you have to.
At the end of each day, review your list and pick out your
favorites. Think about them as you lay in bed and go to sleep. There is no
better way to start a night of restful sleep. Look back over previous days’
lists whenever you’re starting to feel down and remind yourself of some of the
blessings in your life until the mood passes.
This exercise isn’t going to cure anyone’s depression. Much
like alcoholism, I am not sure there is a cure. I think you just have to
acknowledge that it exists and commit to fighting it every day. Do my gratitude
challenge for a week or two and see how you feel. See if it is easier to come
up with an item to add to the list than it was when you started. You are already
going to notice progress and that is a money back guarantee! Obviously this
doesn’t end your war. But it puts one battle in the win column. Next, pick out
something else to try. Remember, big victories are made up of many little ones.
If anyone decides to complete my challenge, I would love to hear about the
results. So leave a comment or email me at firstname.lastname@example.org and
let me know how it worked for you.
Investing is one of my favorite activities and I look forward to writing plenty about it on this blog. But I’d be doing you a terrible disservice if I didn’t start with the most important investment: your health. The quote “health is wealth” and permutations of it are so common that there is no single known source and many of the quotes date back well over a thousand years. And it is universally true in every way possible.
There is certainly an economic argument. Health care is
expensive. I don’t need to tell you it’s already expensive today at whatever
age you are and the cost is only going to go up. The current estimate is that
the average person will spend roughly $250k from traditional retirement age to
death on health care and of course inflation will increase that number if you
aren’t there yet. But in this case, the best defense is a good offense. If you
are in good health, you can reduce your exposure to the health care system or
even eliminate it for anything beyond your annual preventative care visits and
the occasional issue that pops up. $250k is a huge figure to chip away at and
you can start saving money in this area every year before you get to retirement
age as well.
But this is even bigger than economics. After all, even a
billionaire can’t buy back his good health once it’s gone. His vast fortune
will get him the best care available and make him as comfortable as possible
while he dies but it can’t get back what has been lost. Most of us will never
be billionaires but this is one rare example of something we can have that some
of them can’t.
And this is so much more than simply putting off death. By
investing in your health, you will improve the quality of your life every
single day. See those people all over the place who are so fat they can barely
move much less live the kind of active lifestyle a fit person does? Now take a
look at the attractive people the obese masses try so hard to convince you
represent an unrealistic standard. Which group do you want to be a part of? How
much money do you think the people in the first group would pay to be part of
the second instead? That’s right; this investment yields a return you can’t
even quantify. And it is much easier to stay part of the second group from day
one on than it is to renounce your membership in group one and join group two.
As in most areas of life, preventative maintenance is much, much easier and
cheaper than repairing damage.
And please, ignore the naysayers. You do not want the
bitter, resentful life they are living. You can’t change your genetics but you
can certainly change lifestyle factors. Anyone could potentially get lung
cancer but it is far less likely to happen to someone who doesn’t smoke.
Everyone has heard of the occasional fitness fanatic who had a heart attack and
died at fifty. But the only reason those stories are even noteworthy enough to
get your attention is that the scenario is extremely unlikely and therefore
shocking. Lifetime smokers, obese people, etc, die young every day so no one is
even going to bat an eyelash when they do. You can’t outwork the possibility of
all negative outcomes but you can most definitely put the odds in your favor
and win most of the time.
So how do you start investing? You don’t need a dollar to do
it although gym memberships are very cheap these days (I’ve seen as low as $10
a month) and that’s the most effective route for most people. Your main
investments are time and effort but you also need knowledge and discipline –
both of which can be acquired and increased with time and effort.
How much time? Your government overlords tell you 150
minutes per week is the minimum. I don’t like mediocrity so my minimum is 300
minutes. That’s 30 minutes of moderate intensity cardio every day with 30
minutes of serious resistance training three days a week. And again, that’s a
minimum. That’s what you do if you’re sick or maybe rehabbing an injury. That
also doesn’t include walking. It is very important to walk around at regular
intervals throughout the day. You should avoid sitting for more than a half
hour of uninterrupted time at all costs. Get a Fitbit or another fitness watch
that incorporates a pedometer if it helps you. The science is very clear on the
devastating impact of long periods of sitting – even if you get enough exercise
Again, that’s the minimum. What do I do under normal
circumstances? 570-750 minutes per week is a rough estimate. That is comprised
of: 30 minutes of moderate intensity cardio every day, 60 minutes of serious
resistance training 4-5 days a week, and 2-4 hours of participating in sports
in a typical week (in my case, lately that has been mostly tennis, basketball,
or hitting a heavy bag – no, I don’t count golf as a sport although I enjoy
that too). Some weeks I’m a little below that and many weeks I’m above. The
latest and greatest studies show there really is no reasonable upper limit to
the amount of exercise people can benefit from. I actually consciously moderate
mine as my body is very prone to overtraining and injuries in general so your
numbers could go higher if you are more genetically blessed in that area.
Another facet is exercise intensity level. As a general
rule, start slow/light and gradually work your way up. Don’t try to go from
zero to hero overnight. The lost time spent dealing with injuries will easily
destroy any additional benefits whereas the long term progress of ramping up
gradually, but consistently, will be an incredibly rewarding experience.
Another huge aspect is diet/nutrition. This is easily an
entire series of posts all by itself but here are some of the basics. In
general, American portion sizes are much too big. You need a lot less food than
you think. A good rule of thumb is that if you’re eating at a restaurant, you
should be taking home at least half of what is served in a to-go box; this is a
financially friendly practice as well. Eat lots of vegetables – at least five
servings a day. You almost can’t overdo this. And no, potatoes and corn don’t
count. Eat some fruit but in moderation as there can be a lot of sugar in it.
Go high protein; .5-1 gram per pound of bodyweight per day is a good range for
most people. Eat a moderate amount of high quality carbohydrates. So whole
grain bread instead of white, brown rice instead of white, complex versus
simple. These are items you should eat.
But you also need to minimize eating garbage or eliminate it
altogether if you struggle with the minimal concept like I do. And yes, soda
falls into the garbage category along with anything else that is highly
processed or made of primarily sugar, fat (chips, fries, etc), or both (ice
cream). And no, diet soda isn’t better. Soda in all of its forms is pretty
close to cigarette status as far as your health is concerned; you simply
shouldn’t ever consume it unless you really hate being alive and want to get it
over with ASAP. Avoid soy as much as possible, especially if you’re a man. It’s
horrifying how much of this poison has worked its way into our food supply. It
requires tons of processing just to make it consumable by humans but even
worse, it messes with your hormones. Anything in that category should be
setting off a bright, flashing, go straight to jail, do not pass go, do not
collect $200 alarm in your head. While we’re on the subject of avoidance,
minimize dairy consumption. Studies are still somewhat conflicting but are
starting to trend towards anti-dairy conclusions, particularly when you factor
in how many of them are funded by the powerful dairy industry. I treat dairy as
a garnish item and an occasional treat and even that policy is probably pushing
The most important thing with investing in your health is to
get started. If you’re currently leading a sedentary lifestyle, I have good
news for you. Just by getting started, you are likely to see benefits much more
rapidly than the average person. That’s not to say that it isn’t worthwhile to
work on improvements if you’re in that average camp or even if you are a
fitness veteran. The further up the fitness ladder you can get without it
becoming psychologically unhealthy, the better. Too much of anything can be
problematic – even something good. But in modern society, we have precious few
people who are in any danger of reaching that level in the area of fitness and
nearly all of us could benefit from some ramping up. You will notice the
differences all over your life – feeling better both physically and
psychologically, people responding more positively to you, clothes fitting
better, sleeping better, looking better, and on and on. Simply put, I can’t
overstate the value of investing in your health and if you start doing it more,
I almost guarantee you will agree.