January 4, 2013 Comments Off
Anyone who has the misfortune to spend much time around me knows that I have a pretty serious obsession with health.
Not just in an abstract fusion either, but I like to drill into what can practically be done to impact weight, longevity, quality of life, disease, all that crap. I’m not terribly big on so much of the “hey, heres some abstract concept on this obscure part of diet, but there’s nothing you can do about it” type research that seems popular. I like to focus on what we can do.
I just finished reading “Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease” By Dr. Robert Lustig, who if you don’t know is famous for his “Sugar: The Bitter Truth” Lecture on Youtube. This is a great resource on the biochemistry and politic side of obesity and the impacts of Metabolic Disorder.
I Have also been thumbing through “Testing Treatments: Better Research for Better Healthcare ” Which has a great discussion on how clinical trials are generally mishandled, and “Death by Prescription: The Shocking Truth Behind an Overmedicated Nation” Which gives a lot of data on taking personal action in your use of prescription drugs.
Much of this is interesting by itself.
I started caring about this because I hit a point in my personal life where I was tired of being fat. As a typical obsessive-compulsive nerd, I was drawn in as I dug deeper. Americans (followed by the rest of the world) live longer lives now. But the quality of those years has declined. We have had was was once the last five years of our life lived with “significant” quality impairments increased to the last “twenty” years of our lives. See the rise in those fucking scooters for the mobility impact.
Alzheimer’s and cognitive issues are on the rise. Cancer is on the rise. Fuck, the lack of fitness in Americans has impacted the military recruitment, and is becoming a National Security issue. Fuck, can we start taking this seriously yet?
I have some deep opinions on the best way to do things, but that’s no longer even the point. How about we simply stop doing the worst fucking things possible?
Eat less than 130 pounds of sugar per year.
Safe levels of sugar were once calculated back when the average was 40 pounds per person per year. now we eat 130. If you want to know why this is an issue war Dr. Lustig’s video above. Or of you think that only calories are the issue then just imagine the calories (hint: at this amount, the calories are overwhelmed but the impact on insulin and your liver)
Actually, I can stop advice right there. Just sugar alone is probably the worst of the worst of the worst. Just fixing that in anyone’s diet (stop drinking sodas and fruit juice, quit foods with added sugar, etc) would make a big impact.
Then, get off your ass and do something. Anything. (but not jogging, that shit’s useless) Do 50 pushups each day. Take the whole day, I don’t fucking care. do it. Add 20 sit-ups. get two empty gallon milk containers, fill them with water, and duck-tape them closed. carry one in each hand and walk around the block.
If all that’s too easy, go buy some Kettlebells. Show up at my house and I will personally show you how to use them. Lift more heavy shit.
Personally, I chose to do a lot more. I still eat a paleo diet, and have barbells, kettlebells, and bodyweight workouts that I mix. But not everyone needs to be as insane as me to make a difference. Just. Do. Something.
October 19, 2012 Comments Off
I fear Cancer. I had the distinct displeasure of watching my good friend Chuck slowly waste away and succumb to cancer, for no particularly good reason. My Father and Uncle both survived. My Mother-in-Law is a Stage 4 survivor.
I fear Alzheimer’s. For a time my grandmother thought that I was my father, and that My father was her husband. I got to see the confusion on her face and the pain in my father’s face. She was taken from us ten years before she died.
I fear Diabetes, joint failure, injury and sickness. We all see friends and family suffering from one thing or another. It is truly a rare occurrence to know of someone who is free from all disease or condition than the opposite.
But I don’t fear dying young. I have said before, and I think it is still true, that with the state of today’s medicine, it is very unlikely that Most of us alive today will die before our mind or bodies wear out.
That is perhaps the greatest thing to fear.
Think for a moment what that implies. Get a disease? There’s a drug for that. Failing organ? There’s a drug for that. Chronic Pain? There’s a drug for that. Clogged arteries? There’s a drug for that. You aren’t healthy but we aren’t sure why? There’s a drug for that. Potentially fatal drug interaction? There’s a –oh wait, shit.
Smash yourself up and we can sew you up. Things that would have killed us 20 years ago are routine to survive now.
But surviving isn’t living.
While nothing can guarantee a long healthy life, I look at my health like a game of poker. Every day, I have to push all-in. We all do, we have no choice. We put our lives on the line all day by crossing the street, stepping outside, picking up a trash can, everything. Hell, some folks bite it taking a dump.
We don’t control our bets, and we sure don’t control the cards on the table, so that just leaves the cards in our hand, our “hole” cards. And in that case, we have some options.
In real poker, I want aces. If I have a crappy hand, like 2-7 off suit, I won’t play. In life, we get to pick our “hole” cards.
We can choose to be active, strong and healthy. We control what we eat. While most everyone our in the world will argue about what the “perfect” diet or exercise might be, we all know what the worst is. We know that the standard, American, processed, sugary diet is killing us. The lazy, tired, sedentary life is killing us. We probably don’t need to be “perfect” but even being pretty good gives us all a fighting chance.
We hear in virtually every study that obesity is the primary marker for almost every disease of civilization. Eat natural food. Do some walking. Your weight will come down.
Congrats, you have pocket tens.
Start experimenting with your diet and find if you need lower carb or higher protein. Try different workouts. Build some muscle. Take some vitamins. Eat some Kale.
Push for Jacks or Queens.
If we are willing to give ourselves a shot, the benefit of the doubts, then we have a better chance of avoiding disease, cancer or injury. We have a better shot at healing faster when we do get ill or injured. There are not guarantees, the best we can do is improve our odds.
I’m pushing for aces myself.
October 12, 2012 Comments Off
We were watching Anthony Bourdain’s travel show the other day, and I was really hit by a comment that he said. The show was a tour through the Burgundy region of France, and if you have been to any part of France outside of Paris, you can really appreciate the beauty of the provinces. But Bourdain’s show is about Food, and also, his reactions to food. So this comment erupted after a tour of wineries, shops, all the usual places, and he and his traveling companion were in some side market, tasting vegetables from the region. After tasting some random – whatever, he said:
“If vegetables tasted like this in America, people would actually eat them!”
I was floored.
This comment reactivated ideas that had been swimming in my head for a long time since I have started eating a “Paleo” type diet.
I went today to get my Flu shot at Microsoft. It is one of the cool corporate benefits that we get, and they will also to a quick health screening as well. A mail get sent around to everyone to click a link that takes you to the internal wellness site, where you can pick a time to get your shot, and even take the spouse along for free.
When you sign up, the tool also walks you through a short series of questions about your health habits, do you exercise, how many hours, what do you eat, etc. The one that made me pause was, “Do you eat fatty red meat such as Hamburgers, Pizza…”
I stopped right there.
I’m not sure where you eat, but the last time I saw a hamburger, the “meat” was the smallest part of it. And most of the “red” on the last pizza I saw was sauce. The next choice was eating “Lean” meats such as chicken breasts. Third place is you’re fired.
My eating habits, of eating “fatty” cuts of meat that aren’t wrapped in a great blob of gluten isn’t even a choice. How about the quality of meat that I eat? Do they really think that the source and feed or hormone profile makes no difference?
If you have ever read any paleo blog or book, a common refrain is the poor quality of studies that claim the benefits of whole grains or the dangers of fats in the diet, when confounders in these studies wipe out any chance of getting valuable data. Calling Pizza a “Red Meat” happens often. Not controlling for food quality is common.
If you talk with someone who advocates a “Low Carb” diet, it will be uncommon to find two people who agreed what “low” exactly means. And virtually none of the studies out there, pro or con, state this clearly.
We frequently hear about how a ratio of macronutrients will give one he alt benefit or another, vs how many calories are needed per day. But does your body treat 100 calories of cake the same as 100 calories of spinach? How about 10 ounces of cheap, feedlot beef vs 10 ounces of prime, organic grass-fed bison? Are carbs the same in apples and bread? Is fat the same between Soy oil and avocado? How fresh are the ingredients?
If I buy a tomato from the store, even from the organic pile, and eat a slice, it’s pretty good. But its just a tomato. We get freshly picked tomatoes delivered each week ripened on the vine, and cutting into one release smells of the vine and soil, and with that I can remember being 12 years old, running in my grandparents yard and brushing against their tomato plants, potted in wine barrels, releasing that same smell when I hit them.
If the quality of food can impact my memories so much, how is that impacting my health? How is the lack of that quality impacting our health?
The whole concept of eating high-quality, clean, natural food is such a novelty in our culture now. We look to packaged, enriched foods and expensive drugs to make up for missing basics in our diet. We want simple, easy numbers to track (100 calories! 50 carbs!) so we can check them off of a list.
But our bodies don’t run on checklists.
We are what we eat. We are what our food eats. We are where our food grows.
Those are first principles. Eat real food.
After that, we can discuss eating more of one thing or less of another. But discussing and arguing over how much garbage and chemical by-product we should eat isn’t the answer.
Once first principles are correct, we can move to the next step.
September 21, 2012 Comments Off
As usual, I am reading far too many things at once.
Yulia and I are signed up for a class on Sunday. This particular class is Primal Move, which comes from the folks associated with DragonDoor, the home of the Kettlebell system that I use so often, and write about when I’m not lazy as hell.
Several natural-movement based systems have sprung up in the last few years. You can count in there the barefoot running, minimalist shoe movement, MoveNat, and Primal Move, is the latest. I particularly like that it has foundations in Grey Cook’s Functional Movement Systems, as well as Krav Maga, and a bunch of other ingredients.
I like to prepare for courses and classes like this. The last class I took at this studio was with Pavel Tsatsouline, and was based on his books Bulletproof Abs and Naked Warrior. I already had those books before the course, and I re-read them before starting the course.
So when we signed up for this, I took time on the Primal Move site (primalmove.com) and read interviews with the founder, Peter Lakatos (who I was familiar with from Russian Kettlebell training). He mentioned Grey Cook, Kettlebells, and several other inspirations for the system, one of which is the book Play by Stuart Brown M.D.
Naturally, I had to prep for the course by starting to read this.
I’m about halfway in, but It is such an absorbing and moving read that I have been really amazed with every page. There are a lot of motivational elements that I have found as I have followed a Paleo diet over the last year or so, and the lofty idea of getting back to the general roots of the human animal has been one of the most basic yet strongest elements.
At our core, we are all animals, and whether we like it or not, we thrive best in an environment that fits in with out mind, body and soul, as opposed to trying to bend the world in a way that we don’t fit into ourselves. Animals trapped in unnatural zoos slowly go mad, and we aren’t all that different.
The book, Play, addresses one bar in the cage of our human zoo, and works to shatter it, freeing us just a bit. It starts with setting a definition:
Play is a state of mind, rather than an activity. Remember the definition of play: an absorbing, apparently purposeless activity that provides enjoyment and a suspension of self-consciousness and sense of time. It is also self-motivating and makes you want to do it again.
We should note that purposelessness does not necessarily imply a waste of time. On the contrary, the book goes into detail about how animals, including the human animal, use play on an elemental level to teach ourselves communication, limits, signals, and so many more things in a depth that the modern rote learning can never reach.
The concept that – the opposite of play isn’t work , but instead depression - rings so true. We can learn, work, and exercise all interspersed with play. There is nothing stopping us aside from our preconceived notions of what is the proper or adult thing to do.
We limit ourselves, and what we are willing to do, and how we are willing to act, not by what works or doesn’t, and not by what we want, but more by how we expect to be perceived from the outside. Only to our detriment.
We can live healthier, happier, and certainly more fun lives if we are willing to open up just a bit.
I am looking forward to playing on Sunday. And I am even more pleased that I get to play with my wife.
September 7, 2012 § 1 Comment
I had a great discussion with Yulia this evening about exercise, health and food. anyone who has read anything that I write or post knows that I am obsessive about trying to be, at least, generally healthy. Growing up as a “skinny kid” I never thought about health growing up. I had a super-fast metabolism all the way through college, and didn’t gain weight, and even when I exercised a lot, never really built muscle.
So I never looked at what I ate. It didn’t matter. I ate entire cakes, drank endless beer, whatever. I just never gained weight. and the problem is that if you don’t get actually fat, you never think about if you are actually healthy or not.
Eventually, my metabolism shut down, or I became insulin-resistant, whatever you want to call it. and I started to gain weight. You don’t notice it when it creeps on slowly. But eventually you change from a 175 pound guy on your wedding day, to 240+ pounds several years later.
The chest and back pains come at no extra charge.
Whatever you want to do to correct this, it takes time, and persistence. Generally, things get worse before they get better. Starting to change diet, failing, and starting again are not easy. Add in the massive misinformation about what it takes to lose weight, then you need to start the process of gaining muscle. Being “Skinny-fat” is not any better than being regular fat. and changing diet will slim you up, but you need exercise to balance your fat percentage.
I started and failed at this many, many times before I figured out what started to work, and the effort to start was far greater than what it takes to now just maintain. It reminded me of the story of Enrico Fermi at the B Reactor in Hanford.
When firing up the reactor the first time, they loaded fuel according to the calculations made, then waited for the reaction to start. It would start, then die after a few seconds. They would try again, and it would die again. Eventually Fermi figured out that a by-product of fission kills the reaction as it starts. it takes more fuel to start the reaction, then once started, it doesn’t take so much to retain.
I actually remember being in a radiation suit, on a private tour of the B Reactor when hearing this story. We were standing in front of Fermi’s office, looking at the desk where he figured this out with a slide rule.
But the same principal applies is almost everything in life. Making major changes, whether in your job, or diet, or activities all need more effort to start than to maintain. We all have to follow rigid diet patterns to start a diet, and we will see ourselves get heavier first (we gain muscle before losing fat) then the weight comes down.
It is hard to get an exercise routine, or learn a sport. We fall, get hurt, feel sore, and have to practice complex moves for a long time before we get the benefit in strength, agility, or cool stories about being the best in something.
In so much, we have that same energy “hump” that we need to overcome to start something. But once past the hump, it can be hard to stop. You don’t want to stop, because at this point, the benefits are addictive. You gotta run, or lift, or eat the way that works for you. If you are staying in balance, and not burning out or getting hurt, it is a pretty amazing feeling.
But getting up the curve is really steep.
January 31, 2011 Comments Off
I had it asked recently, with my rash of fitness and diet posts of late, why I was so wound up about eating right and working out and living so long when, by chance, I could get hit by a truck and die tomorrow. All that work would be wasted.
As I thought about that, I concluded that my fears come from the exact opposite point of view. With the state of medicine that we have today, it really doesn’t matter how we eat, or if we exercise, or for that matter if we get hit by a truck. We have the medical technology today to keep putting ourselves back together again, and most likely every one of us will live to around 100 whether we like it or not.
The question is not the quantity of our years, but the quality.
Turning 40 left me with less of a feeling of “crap, look how much of my life is gone!” and more of “Crap, look how far I have to go and I feel like shit.” The novelty of backaches, heartburn, tight pants, and such had worn thin. And it has taken surprisingly little effort to turn that around.
That and I use the crosswalk and look both ways. Duh.