What I’ve Been Up To: Lifestyle & Supplements

What I've been up to (2)

After my last two posts, you should be all caught up on what I’ve done nutritionally and in terms of exercise over the past year – but what about everything else? As the last part in this 3-post series, I’ll discuss any development in lifestyle that contribute to health, starting with sleep!

With my new work schedule, I can either workout before work, from about 5:30-7AM, or after work, closer to 6PM. I personally love to start my day with a workout and doubt I’d feel up to anything truly productive after 9 hours of computer-based work. 

images (2)So, I’ve transitioned from sleeping 10+ hours to hardly 8. Now yes, I am still getting more than the average American, but I no longer wake-up before my alarm, eager to hop up. Some of this could be due to having to be up before the sun as well, which has been a good excuse to get back to using my “light therapy” lamp!

At the moment I am not trying to build muscle or set PR’s in the gym so I’ve been able to make due with less sleep. But we’ll have to see what happens as my focus shifts…

I still foam roll every night and take an Epsom salt bath before bed (in the summer its turned into more of a shower with an Epsom salt scrub). Rolling certainly decreases
soreness but I find there is a point of diminishing returns. 

One thing I have made a better effort to incorporate is 15 minutes a day in nature. It makeswpid-rest_optionsan enormous difference for me, psychologically, to walk through the trees to a river behind my house after work. And the added Vitamin D from the sun is an added benefit!

Before I get into supplements, let’s cover the ever-popular topic of what I consider to be an “indulgent supplement” – alcohol. For about a year or two, I didn’t touch alcohol. I’ve since become a little more moderate, having an occasional drink if I’m out in a social situation, or splitting a bottle of red wine with friends on a Saturday.

No, my opinion (and the facts) about alcohol have not changed. Yes, it is still a toxin with more detriments than benefits. But, I haven’t noticed any detriment to my health or performance when consuming a moderate amount once a week, and it does bring certain social and relaxation benefits with it.

What about other supplements though?

I’ve start consuming a “pre-workout” drink before training. I’ve always said a cup of coffee is sufficient, and I still believe that. But, the extra bit of energy and focus that certain pre-workout powders contain make an amazing difference for me, getting to the gym before the sun rises.

quote_food always have recommended Vitamin D for those that don’t spend hours in the sun everyday…but we are seeing a reduction in benefits when too much is consumed. There are still no reports of overdoses (like Vitamin A for example) but we see that those with extremely low blood levels, and high levels, both suffer worse health outcomes. Instead of just recommending 10,000 IUs a day, I favor getting a blood test and supplementing to keep your levels in the 35 to 50 ng/mL range.

I have also started using vitamin C, B vitamins, and Valerian Root on occasion. But I still don’t recommend them for everyone across the board – they tend to have limited application in times of stress (such as starting a new job, sleeping less, or eating a calorie deficit). I still think there is good reason to supplement with magnesium (either transdermal or oral), but I’ve stopped consuming fish oil altogether.

The argument for fish oil makes sense, but, from a chemistry standpoint, consuming the most unstable fat in nature, extracted from fish, packaged into bottles, shipped across the world, and stored for weeks or months, doesn’t seem ideal.

I avoid vegetable/seed oils and grains, only eat beef and dairy from grass-fed cows, and consume seafood often. This seems like a much more sensible way to improve my omega-3 to omega-6 ratio.

Feel free to comment, or contact me directly, if you have questions about what lifestyle changes, or supplements, may be most suitable for your wants and needs!

Next week we‘ll get back to the nutrition and fitness topics that most of you have come to expect of me – thanks for sticking through all the posts about me from this past week!

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Stay Healthy During the Holidays

With the holidays right around the corner, I thought I’d put together a list of things you can do to stay healthy while still enjoying the holiday season. So, without further ado, here are the top 6 recommendations I would make:

  1. Stick to your normal eating habits. Don’t try skipping meals or eating less as this may lead to over-consuming snack foods and holiday treats.
  2. Build meals around protein and veggies while minimizing starchy or sugary carbs such as fruits, grains, legumes, and potatoes. Always opt for more vegetables and protein to feel full.
  3. Avoid liquid calories such as juices, milk, and mixed drinks. Get your calories from whole foods!
  4. Once you are full from your meal, then indulge in whatever holiday treat you like most. My favorite is chocolate peanut butter balls! It’s a lot easier to enjoy one or two treats, rather than a dozen, after filling up on healthy food during mealtime.
  5. Exercise whenever possible! This will mitigate stress that occurs during the holidays and protect your body from the damage of the indulgences. Exercise can be as simple as sprinting up a flight of stairs, going for a walk after meals, or performing a few sets of body weight pushups and squats.
  6. For those that plan to consume alcoholic beverages: drink on an empty stomach. When alcohol is ingested, all other calories are sent to fat storage so the body can break down the alcohol as fast as possible. Pick drinks lower in sugar such as dry wines, champagnes, and hard liquors. Forgo the prepackaged sugary mixers and try flavoring with a lime or lemon. My approach is to have a NorCal Margarita (2 shots tequila, juice from an entire lime, ice, and club soda) a few hours before dinner. Finally, make the following meal high in protein and healthy fat. This will help blood sugar levels, protein synthesis, and hormones return to normal.

I personally choose to consume a whey protein shake and digestive enzymes before any meal that is high in processed carbs and low in nutrients, such as pasta or pizza.

Finally, don’t stress about indulging! The holidays should be about family, relaxation, and a change in routine. Sure, under-consuming protein and vitamins while over-consuming sugar and anti-nutrients isn’t going to improve health – but allowing stress levels to increase will only exacerbate fat storage and skew hormone levels.

Make the best choices you can as often as possible, but plan to enjoy yourself and have some indulgences. Then jump right back into clean eating and living on in January.

Hope these tips help everyone enjoy their holidays while staying healthy. See you all next year!

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Nature’s Multi-Vitamin

At this moment, our concept of what is healthy is changing.

For the last 50 years, we were told that calories should come from carbs, fat caused heart attacks, and protein caused cancer. We now know that carbs turn to sugar in the blood and can cause inflammation – the real precipitating factor in cardiovascular disease and most other health conditions.

One food that fell out of favor during the same time is liver. In this post, I’ll address concerns and aversions to one of the healthiest foods on the planet!

Let’s look at the nutritional profile of liver. A mere 1-ounce of liver (about one mouthful) meets daily recommendations for the following nutrients:

390% Vitamin B12

200% Copper

150% Vitamin A

56% Riboflavin

25% Niacin

20% Folate & Pantothenic Acid

15% Vitamin B6, Phosphorus, & Selenium

10% Iron & Zinc

5% Thiamin, Magnesium, Potassium, & Manganese

One ounce of liver provides all this, with 7.5 grams of protein, in only 50 calories!

Liver is one of the most nutrient-dense foods, along with shellfish and spices. For this reason, I eat one bite of liver everyday. To me, it’s an all-natural multi-vitamin!

Why not just take a manmade vitamin? Well, we are finding out that supplementing with unnaturally high amounts of synthetic vitamins actually increases risk of death.

And what about the argument that the liver processes the body’s toxins?

This is quite true. Whenever we take Tylenol, drink alcohol, or consume other drugs, our liver works to break these substances down. Otherwise they could accumulate in our body and kill us.

However, cows, pigs, chickens, and other animals don’t use recreational drugs or take chemicals! In fact, studies of feedlot animals (raised in horrible conditions and given various injections) showed that their livers contained no more toxins than the muscle meat we regularly consume. Properly raised animals are not exposed to toxins that require processing by the liver. Therefore, the belief that the liver contains toxins is unfounded.

Now the kidney, responsible for removing waste and filtering it out through the urine, is an organ meat I cannot comfortably consume!

The last argument against liver would be the taste. And to be honest, it does have a very strong metallic flavor. For this reason, I cover it in cayenne, turmeric, salt, pepper, garlic, and ginger. With this amount of powerful seasonings, one bite a day can be quite enjoyable.

Finally, the price is simply amazing! Most grass-fed beef liver can be found for under $3 a pound…and if you know a farmer personally, they may even give it to you for free!

So, now that we know that liver is one of the healthiest parts of an animal, doesn’t actually filter or contain toxins, how to season it properly, and how affordable it is, why not set reservations aside and try a bite?

Liver

Improve Your Hormone Levels

As I promised a few weeks ago, I’ll provide some simple steps you can take to improve your hormone levels.

Just to reiterate, your hormone levels dictate a large part of your health, performance, and body composition.

For the actual details about healthy hormone levels and effects, please refer to my post about testosterone.

Without further ado, here are the safest and most effective tactics to manage healthy hormone levels:

• Make sure you are consuming a nutrient rich diet.
Any nutrient deficiency has the potential to negatively impact hormones, but the biggest culprits will be zinc, vitamin A, vitamin D, and magnesium. I’ll do a post explaining which foods have the most nutrient value later on but, for now, I’ll just recommend oysters, liver (if you can stand the flavor and have a high-quality source), avocados, eggs (particularly the yolk), and plenty of naturally-raised, well-treated meats, full of the fats and proteins your body needs to manufacture testosterone.

• Consume dietary cholesterol on a regular basis.
The best sources are eggs, shrimp, and fattier cuts of beef (grass-fed of course!). Cholesterol is a precursor to testosterone production. Keep in mind, the cholesterol you eat will only raise your HDL a little and have hardly any effect on triglycerides (the “bad” cholesterol in the blood).

• Avoid over-consuming carbohydrates.
Starches and sugars will cause insulin spikes in the blood. Your muscles can only store so many carbs before the insulin forces carbs to be stored in fat cells. This insulin will also disrupt normal hormone signaling.

• Get 8-9 hours of sleep a night.
During the first few hours of sleep, your body will release the largest amount of human growth hormone, allowing your body to recover from the day. I know everyone says they can get by with 6 hours…but your body composition, mental performance, and energy levels will always be better with a proper 8 hours of sleep.

• Lift something heavy a few times a week.
This will stimulate the body to produce testosterone to recover from the stimulus. Again, keep in mind that heavy lifting isn’t what produces bulky muscles…that would be higher repetitions (8-15) for multiple sets (3-4) with very little rest (30-90 seconds).

• Do some high intensity interval training.
Refer to my post from a few weeks ago. This has the potential of benefiting hormones more than any other exercise.

• Avoid alcohol.
Or at least try to moderate your intake. Alcohol will convert testosterone to estrogen within the body.

• Avoid stress.
This might be the most difficult but cortisol, released when you’re stressed, will lower testosterone levels. Some of the easiest things you can do are to limit your caffeine intake and take time during the day to stare off into nature or distract yourself from the stresses of our modern lives.

One final method for increasing testosterone levels is to supplement directly with hormones (a.k.a. steroids). However, this is a much more controversial and potentially unsafe method that I’ll save for another post.

Give all these things a try and see if you notice an improvement in body composition, strength, recovery, or just general mood and energy on a daily basis!