The Spice of Life

Consistency, not variety

Reflecting

Variety is the very spice of life, that gives it all its flavor.

- William Cowper

But when it comes to health and fitness, variety is overrated.  Health authorities frequently suggest eating a wide variety of foods.  I don’t.  In fact, I find it far easier to manage portions by eating roughly the same things.  I eat the same five eggs each morning.  I rotate through fish, chicken, and various types of steak each week.  I have the same Greek yogurt and the same filtered milk with the same scoop of whey.  It is easier to count calories, I know none of it upsets my stomach on long runs, and it doesn’t entice me to overeat.  When I have lots of different flavors of something in the fridge, I’m tempted to try them all but when I have just one, I typically eat just that one.  Once you have gotten on the right track, forget about variety and instead focus on consistency. 

Training

White board:

5 Rounds –

• 5 Sumo Deadlifts as heavy as possible

• 100ft Sandbag Carry

• 100ft Plate Push 45 lb.

This is a great time of year for 5 AM runs – the temperature is still cool and for a few weeks we don’t need headlamps.  Next 5 AM run with the cobweb crew:

Supplementing

B12 is worth taking if you’re on Metformin to lower blood sugar.  If necessary, Metformin + B12 is a good combination for longevity.  Even better: just control blood sugar by avoiding processed carbs and added sugar.

Measuring

People are more drawn to vivid fears than they are to actuarial realities. What vivid fears capture the imagination? If you look at death in Shakespearean plays, one had to fear getting ripped apart by a mob, baked into a pie, buried to the neck and starving, bears, poisoning, a poison/stabbing combo, and - more than anything else - stabbing:

One would have gone to great lengths to avoid such seemingly common occurrences. Just thinking about them makes you want to double check your pillow for snakes and then double check that no one is about to smother you with the pillow. But is this where death is most likely to come from?

In reality -- at least 21st century, first world reality -- any premature death is probably coming from more mundane sources - especially cancer and disorders of your heart, circulatory or respiratory systems. If you can hit the right combo of genes, luck, diet, and exercise such that you beat heart disease and cancer, you will probably live a long, healthy life. This statistical reality is hard to imaging because it is not vivid (and it would make for a boring play).  While avoiding angry mobs that could rip you apart, also avoid processed food and obesity. Eat more protein. Go for a long run. If it is not vivid enough, then imagine that you are being chased by a bear.

Recovering

I’m about a month and a half into helping a friend start his fitness efforts.  Last month we did daily push-ups and plank.  This month we’re doing daily air squats and flutter kicks.  Next month’s challenge is zero alcohol while emphasizing water for hydration and getting eight hours of sleep per night.  My hope is that better recovery will make him feel up for more walks and better discipline on nutrition.  Results TBD. 

Closing

Today is Vale Tudo’s one year anniversary. After a year of sharing my best ideas for improving health and fitness, I’m interested to see where Vale Tudo readers are on training, fueling, supplementing, measuring, and recovering. Here are five quick questions about the basic standards for health and fitness this past week…

If yes, then keep up the good work; if no, ask yourself if now might be the week to start.