Been fascinated lately with the whole MovNat movement. At its core MovNat is a way for people to move more naturally and efficiently though the world. What’s so great about this program is that it’s truly for everyone because t’s based on our biological and evolutionary history to move as humans.
Watched The Barkley Marathons: The Race That Eats its Young last night on Netflix. Holy shit this race blew my mind. I remember reading about this crazy race a few years ago and how crazy it was but I had no idea. The leader/race director is this eccentric fellow Lazarus Lake. The race is supposed to be a mockery of James Earl Ray’s prison escape in the 1970s in Tennessee. So many plot twists in this marathon (which is actually 130 miles). The start time is not announced, just a 12 hour window and a 1 hour warning with a conch shell. The entry fee is $1.60 but is so exclusive that only 35 runners are allowed to enter. In the first 25 years the race was held only 10 people finished. The official race start is Lazarus lighting up a cigarette…the craziness of this race can only be experienced by watching this movie (well I guess you could try to run too)…
When people say they don’t like to exercise often times what they are really saying is I don’t like doing that (running, weightlifting, yoga, etc…). It’s so important to find things that you actually like to do, and the list is really endless. Walk, put on some headphones and go…find a walking buddy. Go outside and start a garden, plant something. Ride a bike to do errands or grab coffee. You get the idea. Too often people think they have to join a gym to “exercise”. Don’t let perfect be the enemy of good.
Really been getting into Michael Pollan’s new special on Netflix, Cooked. I’ve been a big fan of his work since Omnivore’s Dilemma. From there his next two books were even better with In Defense of Food and Food Rules. Each book is a little more distilled down than the next. If you were allowed only one book about nutrition Food Rules wouldn’t be a bad place to start.
A few of the 64 Food Rules
- don’t eat anything your great-grandmother wouldn’t recognize as food
- avoid food products that make health claims
- avoid food products that contain more than 5 ingredients
- eat mostly plants, especially leaves
- eat all the junk food you want as long as you cook it yourself
- eat when your hungry not when you’re bored
Podcast Link: How to Sleep Smarter with Shawn Stephenson
This whole idea of #teamnosleep is bullshit. If you’re interested in having more energy, sleeping better, and better overall health give this episode a listen. Two guys that really know what they’re talking about.
I’ve been interested in routines and rituals for as long as I can remember. I loved Mason Currey’s Daily Rituals. I know that often times people can get caught up in the minutiae of what “successful” people do everyday, but it fascinates me none the less. It all goes back to the famous story when someone at a writers conference asked Stephen King what kind of pencil he uses. It doesn’t matter at all, but some of us just love these little quirks. I’m going to share my morning routine here but advise you to go check out http://mymorningroutine.com. I followed the format here:
What is your morning routine?
- wake Up: 7-7:30am
- big glass of luke warm water
- feed/water cats
- brush teeth
- meditate for 15 minutes
- 5 minute journal
- start water for coffee/tea
- 23 push-ups
- make coffee/tea
- read for at least 1 hour
How long have you stuck with this routine so far?
I’ve stuck with this routine for the past 3 months or so.
What time do you go to sleep?
I generally try not to stay up past 11pm.
Do you use an alarm to wake you up in the morning, and if so do you ever hit the snooze button?
I use my iPhone although I have been leaning towards getting an alarm clock so I can get the phone out of the room. I have really tried to make an effort lately not to snooze. I recently read Hal Elrod’s Miracle Morning and he talks about how hitting the snooze is like saying: I hate getting up in the morning—so I do it over, and over, and over again.
How soon after waking up do you have breakfast, and what do you typically have?
I typically don’t eat a meal until closer to noon or after my workout. Often times I will still have breakfast food which is generally based around eggs…lots of eggs.
Do you have a morning workout routine?
I do like to do around 60 pushups in between all my various activities in the morning. I usually like to get a run in before the day gets away from me.
Do you use any apps or products to enhance your sleep or morning routine?
What and when is your first drink in the morning?
Water first thing, a little on the warm side.
What do you do if you fail to follow your morning routine, and how does this influence the rest of your day?
Just relax and remember that perfect is the enemy of good. I do believe how you start your day influences how the rest of the day goes so I try and stick with it.
I’m gonna concentrate on health and fitness but this is true of nearly everything in life. If you actually follow through with the workout plan or the diet they all work. If you go to the gym and lift weights you’re gonna get stronger. If you run everyday you’re gonna gain endurance. If you stick to the diet you’re gonna lose weight. Most people talk about the “diet” or the “workout” but never actually do it, or give up too quickly. P90x, Crossfit, Running, Veganism, Paleo, Atkins…they all work, you just have to do them. Just do it for fucks sake.
There are 3 determinants of good sleep: timing, intensity, duration.
Timing has to do with consistently going to bed at the same time each night. Timing has to do with the circadian rhythm…stay up late one night then not good
can adjust your own clock by 3 hours per day and no more. So if you stay up more than 3 hours than usual then throw off sleep timing.
Intensity has to do with spending the appropriate amount of time in all the sleep cycles because all the stages of sleep are important.
– stage 1
– stage 2
– slow wave sleep
– rem sleep
Duration has to do with how long you sleep for to make sure you have adequate sleep.
Daylight Anchoring and Light Exposure
“Daylight anchoring” means having 30 minutes of bright sunlight exposure during day because it helps anchor your circadian rhythm. In the evening dim the lights and try to avoid blue light (because that keeps you up). Orange lights are ok and can be turned on at night. Having the appropriate light exposure affects the timing and intensity of sleep.
Exercise improves both the sleep intensity and duration. Several studies have linked exercise to better sleep. Controlled trials have shown that when sedentary women with insomnia exercised (like on a bike) for 30 min. over the course of 16 weeks. They slept on average about 45 minutes longer and felt more rested when they were awake. But it has been shown that in some people exercise in the short term may exacerbate sleep problems and it is only long-term exercise that improves sleep.
Stress/Arousal Before Bed
People with insomnia often have a hyperactive stress system and social interaction urgency (such as reading an email) or situation also can activate brain to not sleep. It is best not to engage in stimulating tasks immediately before bed.
- Get 30 minutes of bright, blue-enriched light early in the day.
- Avoid blue light in the evening.
- Engage in sustained physical activity. No shortcuts. Stick with it.
- Give yourself 30 more minutes in bed than you need.
- Set a hard time limit to actually be in bed by. This is important for timing, which affects your ability to achieve high-quality slow-wave sleep.
- Try to optimize your sleep schedule so that you wake up before your alarm sounds whenever possible.