Tag Archives: wellness

Health advice rollercoaster

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Coffee is bad for you, no wait, it’s good for you! A glass of read wine a day is good for your heart health, no wait, any amount of alcohol is unhealthy! Drink fruit juice, it’s high in vitamins, no wait, there’s too much sugar and not enough fibre in the juice alone! Creatine can damage your liver, no wait, it just spikes the creatine marker for liver issues, it doesn’t actually mean your liver is having issues, just that you have to look at different markers if you supplement your creatine.

From what food to eat, to what vitamins and supplements you should and shouldn’t take together, to exercises that are guaranteed to give you results, it seem like there is always a constant stream of new, updated research and information about improving heath which contradicts something we’ve heard (and believed) previously.

Here are 2 rules to follow as you travel the health advice rollercoaster:

1. The science matters. How big is the sample size, how many other studies suggest the same thing?

2. The messaging. When the threat is over emphasized, the message needs to be taken with a grain of salt. When a product is being pitched, there is an underlying benefit to exaggerating, either the cost of not taking the product or the benefit of taking it. This doesn’t mean that what is being said is true or false, it just means you need a good dose of scepticism unless you’re actually referring back to the science yourself.

Ultimately, it comes down to one question, are you getting research or are you being sold something? It’s not that you shouldn’t question both but rather if it’s advertising, this scrutiny should be significantly greater. And, no matter what it is, you can be certain that it’s probably going to contradict something you’ve heard previously. There are going to be a lot more twists, turns, and loops on this roller coaster before we truly understand how our body works and what benefits it the most.

The power of rest

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A few days ago I felt a tickle in my throat. I have no idea if it’s just a placebo or if it actually helps, but when I feel a sore throat coming on, I start sucking chewable vitamin C likes they are throat lozenges and it seems to help. But this time I did something else, I spent the weekend napping and relaxing.

This has to be the most amount of time I’ve spent doing almost nothing in years. It was in no way a typical weekend. I had two 2+hour naps, and I spend most of the last 2 days horizontal. And I think I’m almost ready for bed. Normally a day like that would leave me wired before bed and unable to sleep. But my body needed the rest and I feel like I’ll fall asleep easily tonight.

The difference compared to other times like this is that this time I actually listened to my body. For so long I’ve tried to muscle through feeling run down. But this weekend I took my vitamins, I ate when I was hungry, and I rested. I usually do anywhere from 7,000 to 12,000 steps in a day. According to my watch, I took 713 steps today. If this was a regular thing, it would probably be a problem… but this is exactly what I needed, and I’m feeling good that I actually listened to my body and took the rest it required.

I’m ready to return to my full routine in high gear tomorrow!

Slow to go

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My resting heart rate will often drop to around 50bpm when I’m lying down and below 55 when sitting still for a while. I just checked my pulse on my watch and sure enough it’s showing 55bpm right now. When I don’t start my day with exercise, like today, I find it hard to kickstart my day. It’s almost 6pm and I haven’t done 1,700 steps yet.

The good news is that I’m about to get on my exercise bike and that will get me going. It’s the holidays and I don’t mind having a lazy day, but this is a good reminder that morning exercise doesn’t just invigorate me, it prepares me for a far more active day.

Essentially, I’m like an old car, needing a bit of time to warm my engine up… slow to get going but reliable as can be once I’m on a roll.

Completely unaware

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I recently joined a gym and got a few sessions with a trainer. It’s interesting being taught by a guy younger than my daughters, although I have to say he has an impressive amount of knowledge. The first time I met with him he asked me to track my food, and suggested the app MyFitnessPal, which I dutifully downloaded that night and started using it.

I know how important food is in taking care of myself. I saw the impact of supplementing my protein with a morning shake and paying attention to how much protein I take in. The results have been impressive. And yet I have been blissfully unaware of both the nutritional value and portion sizes of my meals until I had to track what I ate in an app.

I had no idea what 2 cups of pasta looked like on a plate? Not a clue what 2oz of pistachios looks like? Not a hint what the calorie or protein amount is in a Booster Juice Açai Avalanche Smoothie?

I was clueless.

Today I finally figured out how to connect my new Garmin watch data to MyFitnessPal. I had some issues with signing into both accounts to get them to speak. And now that I’ve figured it out I can identify if my calorie expenditure is more or less than what I’m burning. Again, something I know very little about.

So I’m actively doing something about my cluelessness, and hopefully heading in an even healthier direction. I have already been on a good path… yet I still have a lot to learn, and I think diet and tracking of my food has been the missing ingredient in my health journey.

Cognitive overload

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I was tempted to start this by sharing a screenshot of my miserable sleep pattern, as recorded by my new watch. However that feels like I’m somehow bragging about how bad it is, and well, that’s not only nothing to brag about, it’s also not necessary. So just know that above everything else, my sleep cycles have been ‘off’ for a couple weeks.

I’m planning on retiring, I’m trying to document the uniqueness of my job(s) for the next principal. I’m dealing with a second family loss in just over 2 years. A close family member had a scary medical issue this summer that is only now coming to a (thankfully positive) end, and a good friend just started chemotherapy.

Cognitive overload is the term that was shared with me by my counsellor. I dismissed it. That’s not my problem, I’m a high functioning individual, I’ll be fine…

What finally gave? My sleep and my health. And now my ego. Admitting that I pushed too hard has been way too hard. I need to be quicker to listen to my counsellor and to my body.

Im happy to offer advice about the importance of taking care of yourself, but the last to take the same advice myself. The easy excuse this time is that I was in cognitive overload, the honest excuse is that I’m stubborn and believe these kinds of things are what others deal with, not me.

I hope sharing this will help someone else listen to their bodies and the people that support them.

I’ll come out of this just fine, the question is, will I learn from this or just let myself get to overload again?

Sick season

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One of my secretaries was sick all last week. Last night I had two messages from teachers telling me they’ll be away today. One of them doesn’t even work in my building on Mondays so it’s not like they caught it from each other. It’s that time of year when colds and flus start spreading like wildfires through students and staff.

I got the flu shot this weekend, I work out regularly, try to eat well, and I take vitamin and mineral supplements. I am careful about touching my face, and keeping my hands clean. I try to do everything I can to prevent myself from getting sick.

Does this mean I’ll escape the contagion? Only time will tell. You can do everything right and still get sick… but I know that I’ve significantly increased my odds of staying healthy, and if I can’t avoid the sick season altogether, hopefully I’ve at least reduced how hard it will hit me.

I’m just grateful that the people I work with stay home when they are sick. In my younger years I used to ‘soldier on’ and just come to work sick like I was doing everyone a favour. Now I realize that I’m not just helping myself recover, but I’m also helping prevent others from getting sick when I stay home. I appreciate everyone else doing the same. It makes the work environment better for everyone.

Mantra: Avoid injury

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I know that ‘Avoid injury’ is not a great mantra because it’s a negative… a thing to steer clear of, rather than to head towards… but ‘staying safe’, or ‘being smart’ don’t get the same message across. So, ‘avoid injury’ is the thing I’m going to focus on in the gym, and in general, as I continue my healthy living journey.

I’ve been on a health kick since the start of 2019. Back then, I was the heaviest I’ve ever been, about 6-8 pounds heavier than I am now, and my belly was where I wore most of my excess. I dropped just over 25 pounds in less than 2 years, then I started putting some muscle on. I’ve put back on almost 20 pounds of muscle, at least half of which came in the last year and a half.

The biggest difference in the last year and a half has been my protein intake. I started having a protein shake for breakfast 4 years ago, but then instead of seeing that as enough, I started thinking of that as an insufficient base, which I supplemented daily. For example, adding a protein bar at work, and/or 2 hard boiled eggs as an extra boost in addition to my regular meals, and eating more protein at meal time.

This extra protein plus my efforts in the gym have really paid off. So much so that my wardrobe has needed an upgrade. I’ve still got quite a few things that used to fit me loosely, which now look like something I’m trying to show off in. The long sleeve sports shirt I’m in now used to fit over top of another shirt, now it’s tight on me without an undershirt.

My new goal has been to add 6-8 more pounds, reaching my all time high again, but with a totally transformed physique. Oddly enough, I think I’m at my ideal weight now, but I still have back issues and I’m always one stupid move away from a debilitating injury that will prevent me from working out for an extended period. So I work on strengthening my back, stretching, massages, and hot tubs to keep injury at bay. Because it is likely that some time in the next 10-15 years I could have an injury keep we away from the gym, and I could lose muscle then… never to get it back since it gets harder every year to add more muscle. I figure if I’m 6-10 pounds heavier in the next year, a bad injury scenario would set me back to this weight, rather than something less than ideal.

Thus my mantra, ‘avoid injury’. I like to lift heavy weights, but going too heavy could mean an injury. I like to play sports, but going too hard in a game like basketball could put me out of commission. I often have an ache in my back that makes me have to take it easy, pushing hard while my back hurts is a really bad idea that could leave me injured and out of the gym and off the treadmill for weeks or even months. Avoid injury.

This summer I was visiting a friend and we scootered to a pizza place for dinner. We had a couple beers with dinner and I told him we were going to Uber back. I don’t scooter much, we didn’t have helmets or any protective gear, and I wasn’t going to chance scootering home with my poor tolerance to alcohol these days. 10 years ago, there’s no way I would have made this decision, I would have scootered back to his place, but the wisdom of ‘avoid injury’ was on my mind.

The biggest issue with this mantra isn’t that it’s negative, it’s that it always has to be playing in my head: When I wake up feeling sore before a morning workout; when I go to do something as simple as tossing a ball or frisbee around; when I’m on a ladder; when I want to add weight to a set I’m doing in the gym…

The name of the game from this age on is staying healthy, staying strong, and keeping injuries at bay. Ultimately, avoiding injury is now a lifelong goal. I’m simply not going to bounce back from an injury like I did 20+ years ago, and so my mantra will keep me feeling as young as possible for as long as possible. Avoid injury!

Early mornings

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I’m in a bit of a rut. I get up early enough, but my usual morning routine has slowed down and I’m finding myself in a rush to get to work every morning. It’s a slow creep of distractions and general laziness that’s pushing my usual routine into a speed round of getting everything in.

What I’ve recognized is that I’ve let a general slowness creep into my morning routine. I’m not avoiding anything, I’m just not getting to everything in a timely fashion. I’ve let my routine falter not by neglecting any one part of it, but by letting wasted time sneak in.

This would be fine if I wasn’t already going to bed earlier to make sure I wake up well rested, or if this happened on weekends when I have more time… but on workdays I need my tight routine to stay tight so that I’m not shortening my cardio times and rushing my workout sets. I already work on only one muscle group because I’m pressed for time, the last thing I need to do is squeeze the sets smaller and faster.

It’s an interesting realization that I’m still getting everything done but neither to the best of my ability nor in a way that makes me feel good about it. I end up feeling rushed and feeling like I’m underperforming, neither of which is a good way to start my day. It’s like I’m going through the motions and yet feeling less accomplished.

I’m going to pay more attention to my efficiency and my focus in the morning. I’m going to stare at the blank screen when unsure what to write, rather than seeking inspiration through distractions. I might even move my meditation before writing when I’m drawing a blank on what to write about. I’m going to lighten my reps and go higher volume so that I get re-used to more volume of weights in the morning.

It’s not what happens, it’s what you do that makes the difference, and what I’m doing now isn’t making the right kind of difference! So it’s time to adapt and get better. Because I can move away from this slow creep of distraction and off task behaviour in the morning I know I will start my day feeling a lot better, and a lot less rushed.

Full schedule

For the last few days almost every minute of my day has been scheduled. It’s Friday morning and I’ve just decided to skip a breakfast meeting that I usually enjoy going to because instead of it felling like a good way to star the day, it feels like one more thing I have to run to and get back from. As it turns out, my weekend is almost as booked up as my week.

One simple indicator of a full schedule is when I’m constantly playing phone tag with people. When I’m having to constantly juggle trying to call people while listening to their messages and reading their texts, I know things have been busy. Less subtle is the fatigue, it sneaks up on me. I feel run down, my fitness routine goes into maintenance mode. My meditations are filled with distraction and a constant need to remind myself that I can think about the upcoming day later. And did I mention the fatigue? I feel tired and ready for bed before dinner, and the day is far from over.

I’m actually writing this at 6am, on my treadmill… One hand gripping the support rail, the other typing. I’m just skipping my meditation today, it won’t be meditative. Instead I’m going to listen to some soft music and really get a good stretch in. On the way to work I’m going to buy myself a triple shot Americano and maybe some egg bites.

I’m going to build in a slow start to my day, before my feet hit the metaphorical spinning hamster wheel, and I’m going to find my center. The more I think about it, the more relieved I feel about missing my breakfast meeting. My schedule is still a bit crazy for the next few days but at least this morning I have some control over it, and I’m grounding myself.

Then it’s head down and off I go!

Lift heavy things

Inspired by Peter Attia’s book Outlive, I purchased a weighted vest. My buddy Dave and I have been doing the Coquitlam Crunch, weekly during the school year, for a few years now… and today we did it with 16 pound weighted vests.

I did a couple incline treadmill walks with the vest on before trying it on this average 10% grade over two and a half kilometres long walk. But I have to admit that for the 457 stairs section I was huffing and puffing at the end. Still, our time to the top was only about 20 seconds slower than last week’s walk, so overall it was an excellent workout that was well within our capabilities.

According to Dr. Peter Attia, the best things we can do increase our healthspan (not just lifespan) is to:

  • Increase our Max VO2
  • Increase our muscle mass
  • Lift heavy things

The biggest downfall (literally as well as figuratively) are falls and injuries that stop us from doing the 3 things mentioned above. Case-in-point: fall and break a hip and suddenly you aren’t likely to be doing any of the above for weeks if not months… and then getting back to it afterwards you probably aren’t going to be as able to continue where you left off. Inversely, doing the 3 things above make you stronger, more vital, and less likely to do things like accidentally fall and break your hip.

So, we put on our vests this morning and started up the hill. On Dave’s recommendation… which I like… for the next 6 months we’ll do our Coquitlam Crunch with weighted vests the first Saturday of every month. In 6 months we will re-assess and maybe go to twice a month. It was hard enough today that I don’t think I’d be motivated to do this every week (yet) and we aren’t in a race, so once a month seems like a good start.

So this is my public service announcement: Lift heave things!

Be the hero that carries all the grocery bags from the car to your house in just one trip.

Haul your ass up the stairs rather than taking the elevator or escalator.

Increase the weights you lift so that you are actually working you muscles to fatigue rather than finishing 3 sets of 12 at a weight where the last 2 reps are almost as easy as the first 2.

Find ways to push your body without being stupid about it. My vest came with 40 pounds of weight, but today I did 16, and I’ll keep it at 16 for a while, eventually increasing the weight on my treadmill first. Again, this isn’t a race, it’s more about making lifestyle choices and lifting heaving things is a choice that will help you be able to do things you want to do for much more healthy years.