I’m Going to Talk About Race

This should come as no surprise to anyone who knows me.  I love to talk about race.  This is one of my favorite things to talk about.  However, those conversations are usually personal and in sync with the person that I am talking to.  That’s different than writing a blog post and putting it out to a world of strangers whose perspectives I don’t yet know and whose reactions I will not be able to predict.

So, I’m just going to talk about it from my personal perspective.  This is not going to be a political diatribe or a repetition of right-wing or left-wing talking points.  I don’t watch Fox News or CNN and I don’t support the Republicans or the Democrats.  Let’s make that clear.  In the immortal words of Malcolm X:

“I’m not the kind of person who comes here to say what you like. I’m going to tell you the truth whether you like it or not.”

So, what is the truth about race in America?

I grew up in a rural community in the foothills of the North Cascades, in the woods, in the Wild West, the so-called “frontier”.  This place was situated in a valley with a Native American name, on a river with a Native American name, but was essentially segregated.  It was a 90%+ white community with a small population of Natives, a small population of Mexicans, and almost no Black or Asian people.  There was an Indian Reservation (the Upper Skagit) in my back yard, essentially, I could walk through the woods and cross a creek and a couple fields to get there.

My family was thoroughly mixed.  I learned that both my parents, all 4 of my grandparents, and those of the 8 great-grandparents that we knew anything about, were all from different ethnic or racial groups and mixtures.  While most of these were so-called ‘white’ or European, I also had cousins who were Mexican, and an aunt, uncle, and cousins who were Natives.  There were Native people on both sides of my family.  I learned that while my Father identified himself as ‘white’, no one who looked at him ever did.  Kids around here usually thought he was Mexican (incorrect), Middle Eastern (partially correct I suppose), or part-Black (turns out that was also correct).  My grandfather and his uncle, sisters, and mother were all dark-skinned.  Grandpa told me a story about being kicked out of whites-only housing in Massachusetts.  I learned more about this later, but as a kid I already knew things were complicated.

I also learned that the so-called ‘white’ people in my part of the world were actually all from different ethnic backgrounds.  Some were Scandinavians, some from the British Isles, some Dutch or German.  Their ancestors did not come from the same places, speak the same languages, or hold the same religious beliefs.  They often killed each other in the old country over these differences, and even here in the ‘new world’ they had killed and persecuted each other.  The Irish and Mediterraneans seemed to have gotten it the worst, and Mom was part Irish while Dad was Mediterranean.   However, I also learned that more recently, they had decided to band together, call each other “white people” and team up against the other guys.  I heard every racial slur you could imagine on the playgrounds in Sedro-Woolley when I was in Kindergarten.

Then, in the 6th grade, I read a book called The Autobiography of Malcolm X and I learned the story of the African-Americans in this country.  I learned about Africa, and about the trans-Atlantic slave trade, about plantation slavery in the south, about the dehumanization, theft of names, rape, brutality, and murder of that system.  I learned about the Civil War and Reconstruction and the Ku Klux Klan, Jim Crow, segregation, and lynchings.  I learned about Marcus Garvey, the American prison system, the Black Power, Black Supremacy, and Civil Rights movements.  I wrote a book report about it.

So, now I felt like I had the full story of race in America.  What I had learned in my little, rural, white town was that America was a war zone between 4 groups of combatants:

  1. The people who were here first
  2. The people who came to take the place over
  3. The people who were brought as property
  4. The people who came later to get their own piece

In other words, there were:

  • The Natives
  • The Colonists
  • The Slaves
  • The Immigrants

This was how I learned about America.  This was what ‘race’ meant here.  It meant these 4 groups were forever destined to antagonize and kill one another until one of them won.  And, depending on what team you were born on, you were supposed to believe your team was destined to win and pursue that by any means necessary.

But, what that narrative left out was the story of PEOPLE LIKE ME.  Mixed people.  You see, I could understand the story of the Natives, both because I was part Native in my blood and my family history (my Grandmother’s grandmother was supposedly a daughter of Sitting Bull, while my aunt, uncle, and several cousins were Native), but also because of cultural exposure (I spent a lot of time on the Rez, had a lot of Skagit friends, read books about Indians, and my Dad had even lived in a teepee at one point).  I could understand the story of the Colonists because some of my family had come from that (my Dad’s mother had paperwork tracing her family back to John Alden, a famous Mayflower crew member and leader within the Plymouth Colony) and we were very familiar with tales of religious and political persecution and taking refuge in a new land.  I could understand the story of the Slaves because I knew about the ugly things that were done to them in history, the ugly things that were said about them every day in my community, I knew the pain of specious and arbitrary discrimination (through my own personal and family experiences), and I knew the beauty of their culture (through the African-American music and TV shows I grew up with).  I could understand the story of the Immigrants because that was our primary family narrative: we were ostensibly Greeks who had come to Ellis Island seeking refuge, had our names changed, and been thrown into this mess.

I was something that the racist version of America’s story left out, or actively lied about and tried to destroy: I was a member of a New Race.  I could empathize and sympathize with all of the racial groups in America, either because I had direct heritage from them, or because they made up my family & friends, or because I was raised with elements of all their cultures.

I went through my life with this awareness, and it has informed how I have interacted with and related to others.  I have learned much more about all these stories, and the stories untold.  I have learned that it is much more complicated than my childish understanding of ‘native’, ‘colonist’, ‘slave’, and ‘immigrant’.  I have learned that there are good people and bad people in all those groups, admirable ideas and wrong-headed ideas, that their histories and narratives are all quite complex, as are their relationships with one another.

I can, and will, talk a lot more about race in future blogs, but this is where my understanding starts.  I know that race is a made-up concept based on accidents of geography and physical appearance, and is sometimes created or manipulated by outright political agendas.   I also know that race is real, because the consequences of life and death are real.  I know that race can be an excuse or justification to cause bloodshed, but also that race can be an avenue to understanding and common ground.  I know that racism is a disease that America and the world will suffer from until we learn to eradicate it.  I know that no American can be truly ‘healthy’ until they are able to confront this soul-sickness (it will plague your mind and your emotions, and thus degrade your body).  I also know that people like me, the New Race, are the key to curing this illness and healing the Human Race.

I’m Going to Talk About George Floyd

You read the headline.  Why am I going to talk about George Floyd?  Because I have to.  Why am I going to use my “health & fitness” blog to talk about this?  Because I believe in a philosophy of health that is based on 3 pillars: Smart, Fit, and Clean.  “Smart” is about mental health and abilities, “Fit” is about the physical side, and “Clean” is about the spiritual.  “Clean” is about having a clean conscience.  You can’t really disentangle these three things anyway.  If I hide from this conversation, it isn’t healthy for me, and if you hide from it, it isn’t healthy for you either.

So, I am going to blog about the George Floyd murder today, and the George Floyd Rebellion that has resulted from it.  I’m gonna say his name and I’m gonna tell you why my opinion on this is nuanced, and personal, and considered, and not just the parroting of someone else’s political or social agenda.  In addition, I am going to be blogging about race and the police every day for as long as these protests are going on.

It is the sustained protests around the world that broke me out of my shell.  I was hiding deep from all this.  It’s not because I don’t care.  I am from a mixed-race family and I have been confronted with race my entire life.  I have also been a victim of police brutality; I was beaten up by police when I was 14 years old.  I married into a black family 12 years ago and I have two black kids.  I also have a lot of friends and former clients in law enforcement, so it’s complicated.

I SHOULD have been saying something about this from the beginning.  But, there’s that problem with the word “should”.  It represents someone else’s priorities for you and whatever comes after “should” doesn’t often sync up with your own priorities and values.  At the time this news came out, my priorities were on the survival of my family, which means getting through the COVID lockdown without completely losing our livelihood or losing our minds.  We didn’t want to fight with people on social media or take to the streets.  We wanted to work and pay our bills and feed our kids, and for everyone to get along.

But now there have been 3 weeks of sustained protests, not just in this country, but around the world.  We don’t watch the news and we don’t listen to the news and we rarely read the news, but it is still penetrating.  The ugliness that America puts out into the world through the media is still penetrating–that same media that I have also worked for in my 20-year on and off again career in film & TV production.  My silence convicts me.

Last night, we watched the Dave Chappelle “8:46” performance on YouTube.  When he described the killing of George Floyd, I broke down in uncontrollable sobbing and tears.  I watched the full video today and I am without words.  No.  I have too many words.  More words than I can possibly control the flow of, and that’s why I’m gonna start slow.

“Thou Shalt Not Kill”

Sound familiar?  Maybe you haven’t heard it enough.  Our oldest written reminder of the most essential human ethics; the basic human right to life carved on a block of stone and mythologized for millennia.  Remember those words.

Human sacrifice used to be common.  Anywhere you went in the world at a certain point in history you could find human beings sacrificing other human beings for their made-up idols of suns and moons and animals.  We don’t do that anymore, do we?

State power over the taking of human life also used to be common.  The Romans once crucified 6,000 slaves along a 200km stretch of the Appian Road.  We don’t do that anymore, either, do we?

Murder over personal disputes was also quite common.  In the absence of a stable system through which to resolve personal grudges and settle debts, human beings killed one another in the streets.  We don’t do that anymore, do we?

But we do.  We want to think that we don’t kill each other wantonly, but we do, we still do.  Why is this wrong?  Why do we all recognize this as wrong?  BECAUSE YOU WOULDN’T WANT IT TO HAPPEN TO YOU.

Thou shalt not kill because you wouldn’t want someone else to kill you.  That’s it.  That’s your ethics lesson for a lifetime.

Watch that George Floyd video and I guarantee you will know that you wouldn’t want someone to kneel on your neck for 8 minutes and 46 seconds–despite your protests and those of onlookers–and leave you dead.  After watching the video, you might want someone to do it to Derek Chauvin, but if you pause with that thought and consider it–no–that’s not really what you want.  You want him to not have done it in the first place.  You want him to have some basic respect for human life.  You want him to see himself in his victim, to recognize the man’s humanity, to consider how it would feel to be in that position, and to take a different course of action.

You want him to remember that, “thou shalt not kill.”  And he didn’t remember.  He killed the man.

That’s why WE have to remember.  We have to talk about it.  We have to remind our kids.  We have to reform our institutions.  We have to remember, forever, that THOU SHALT NOT KILL, and we have to live it.

 

 

Bringing It All Together

For the past two weeks, I’ve written a blog a day about the “Basic Lifestyle Guidelines” or “BLGs” from OPEX Fitness.  Now I have to give credit where credit is due, I did not come up with these guidelines.  I merely wrote about them to explain them to you in hopes of making them easier to understand and implement.  It’s up to you to make use of them.

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Balance

“There are 24 hours in a day, apply work and rest appropriately.”

Purpose

“You will one day die; get over it and get living.”

Hydration

“Water: 1/2 of your bodyweight in ounces per day, as a starting point.”

Sleep

“Go to bed and wake up at the same time every day to maintain a great circadian rhythm.”

Energy

“The earth spins and the sun and moon correlate with our energy patterns.  We need sun exposure, and to sleep with the moon.”

Rhythm

“Water, moving blood, and proper digestion are essential daily routines.”

Recovery

“Recovery: blood flow facilitates recovery and healing faster, get moving every day.”

Digestion

“Digestion: food is a 36 to 44-hour investment.  Sit down, chew your food, set the phone aside and have a conversation.”

You can read my take on any of these guidelines by clicking on the bold words above.

When you look at the big picture and take all these in in their entirety, you can see it is a lot like the “common sense” and down-home wisdom of your ancestors.  This is the solid foundation you want to build your health upon: principles that we know from experience of life.

I believe in saving the world one healthy lifestyle at a time because it is my conviction that you can only fix the problems of the world one person at a time and from the inside out.  It starts with basics like these.

Digestion

The last of the BLGs to discuss in this blog series is Digestion.  If the other 7 guidelines sounded to you like ‘common sense’, this one is definitely going to remind you of the things Grandma said.  Yes, it is common sense, but that’s something that is not too common today.  Take heed.  The proverbial wisdom of your Grandma was built on generations of trial & error, so it was for the most part true, and certainly worthy of your attention.

“Digestion: food is a 36 to 44-hour investment.  Sit down, chew your food, set the phone aside and have a conversation.”

Quoting the OPEX Basic Lifestyle Guidelines here.  I just want to break this down into it’s component statements today:

“Food is a 36 to 44-hour investment.” 

This means that food is not just something you put into your mouth and then forget about.  The digestive, absorptive, and eliminative processes take up to 2 days.  It all starts with seeing, smelling, and appreciating your food.  Then, there’s chewing and salivation that begins to break down the food.  Then, you swallow a bolus (ball of chewed food) that moves down your esophagus to your stomach.  Enzymes break down the food throughout this process, and–in the stomach–stomach acids start to do their work.  Then, it enters your small intestine, where nutrients are pulled through a one-cell-layer-thick intestinal lining and into your bloodstream.  Nutrients from the food are then circulated throughout your body.  The food passes next into the large intestine, where water is absorbed out of it, drying it out into a piece of poop that you will later flush down the toilet.  That’s the gist of it.

“Sit down.”

Inattentive eating is a problem.  It leads people to ignore our natural hunger and fullness cues, possibly eating too little or too much because of our inattention.  This may in turn poorly affect your digestion because the release of enzymes and hormones is tied to your attention.  So, sit down to eat, and give meals the time and respect they deserve.

“Chew your food.”

This may be the most important of all the statements in this guideline.  Chewing is the first step of digestion.  If food is not chewed well, you will be swallowing (or attempting to swallow) big chunks of food that will not break down well further into the digestive process.  Also, the salivary enzymes within your mouth will not have an opportunity to chemically break down your food to prepare it for later stages of digestion.  The consequence of this is food particles that are not ready to be absorbed through your intestinal lining, leading either to nutrients passing straight through you and not being of any use to your body, or to food particles perforating your gut lining and causing what is known as “leaky gut”.  Bad stuff.  So, I always tell people to chew your food at least 42 times per bite.  Don’t wash it down with water.  Adequately chewed food that has mixed with your saliva will slide right down.

“Set the phone aside and have a conversation.” 

This is all about rest and relaxation, about respecting the time to eat as a sacred time to be present in the moment.  Looking at your phone while you eat can distract you the same way watching TV or eating at your desk while you work can. Give your food your attention.  Enjoy meal time with a friend, co-worker, or loved one.  Then, when it’s time to go back to work (or back to social media, the news, or any of the other apps that demand your attention), you will have more focus for your work because you respected the boundary between work and rest.

 

Recovery

Let’s start with the guideline today:

“Recovery: blood flow facilitates recovery and healing faster, get moving every day.”

If you’ve read the other blogs I wrote this week and last week, you’ll get this instantly.  For the recap, I’m writing blogs about Basic Lifestyle Guidelines, covering Balance, Purpose, Hydration, Sleep, Energy, Rhythm, Recovery, and Digestion. The previous blog on Rhythm already got into the topic of blood flow a bit, and the necessity of regular movement.

The general idea is to move your blood every day.  That means you don’t just sit around on the couch, lay in bed, or sit in a variety of chairs driving from the desk job to the dinner table.  You need to circulate!

When you go for a walk, hike, jog, run, bike ride, or get out on your skateboard, roller skates, snowboard, skis, kayak, or canoe, you’re moving your body a lot, circulating blood and lymph throughout the body, and circulating oxygen through your lungs.  A gym workout can do the same thing.  This flow of blood, lymph, and air has a lot of benefits.

So, let’s lay out a few of the positive recovery effects of blood flow:

  • Blood flow brings oxygen and nutrients into damaged tissues to help them heal
  • Blood flow transports immune cells around the body to fight infection
  • Blood flow helps remove dead cells, carbon dioxide, and other waste products
  • Blood flow improves the function of blood vessels, arteries, veins, and capillaries
  • Blood flow helps muscles recover faster
  • Blood flow strengthens your heart

In general, people are already familiar with the training effects of movement.  For example, you can lift heavy weights to become stronger, do a lot of reps for bigger muscles, run long distances to gain endurance, run sprints to get faster, or practice gymnastic skills to learn stunts and tricks.  However, what we’re talking about today is different.  Today we’re talking about recovery.  That means being able to get over the effects of the last workout (or other taxing, physically stressful experience).

Move every day, especially if you’re sore from a big workout.  This regular movement will help today’s recovery and tomorrow’s performance.  The repetition of this habit will improve your function and recovery abilities into the future.

 

 

Rhythm

So, this is probably where you start to figure out that none of these BLGs are actually independent from the others, they’re all interrelated.  Over the past handful of blogs, I’ve talked about keeping a balance between work and rest, about habits of longevity and  daily activities that give you purpose, about hydrating daily, about sleep consistency, and about the energy rhythms of the sun & moon.  So, today’s lesson on Rhythm seems to tie all those together.

Here’s the guideline:

“Water, moving blood, and proper digestion are essential daily routines.”

Of course, these aren’t the ONLY essential daily routines, but they are some basics that are important to remember.

Water. The substance we discussed a couple days ago that you use to hydrate your body with.  You can’t just drink water on Monday and then think you’ll still be hydrated on Tuesday.  Water needs to be a daily habit.  Generally drinking the same amounts at the same times of day is good too.

Moving Blood.  This is essentially a term for all your exercise, sport, and physical recreation activity.  “Moving Blood” refers to circulation, which is what happens when your heart gets pumping and moves blood throughout your system.  This brings fresh oxygen and nutrients to peripheral tissues, while also removing waste products and carbon dioxide.  When we move blood, we also transport white blood cells (immune cells) around the body where they can fight infections, and we circulate lymph, which supports immunity.  Do this every day, even if it’s just a walk around the block.

Proper Digestion.  This is something we’ll get into more detail on this Friday, but the general idea is pretty simple: If you’re eating food, wouldn’t you want all the nutrients from that food to be absorbed by the body and not just flush them down the toilet?  Maximizing nutrient absorption begins with respecting digestion.  Sit down and relax to eat your food, taking in the sights and smells of it before you bite.  Chew your food slowly, allowing salivary enzymes to break it down while your teeth crush it into a slurry.  Swallow when it’s ready, rather than washing it down with water.  Allow time for your digestive organs to do their work, permitting them to draw blood away from other activities.  This is why you don’t want to eat in the car while slurping a soda, and then go for a run immediately after.

Rhythm is about keeping all these essential daily routines happening on a predictable schedule.  That predictability is for your body as well as your mind.  Your body’s chemistry and hormones will thrive with regular cycles of water, movement, and digestion, just as they will with regular cycles of sleep and sun exposure.  Your mind will be able to focus more on the task at hand, assured that important things like drinks, workouts, and meals will happen at the same consistent times they always do.

Likewise, you also want to build the other things that we’ve discussed in this series into your daily rhythms: work/productive stress, rest & recovery, meaningful pursuits, sleep, and sun exposure. It’s like a piece of good sheet music.  It looks so pretty on the page, and when played that way it sounds great.  On the other hand, hit a few wrong beats and mix-up the tempo, it’ll have folks clasping their hands over their ears.  Rhythm is king.

 

 

Energy

Last week, I introduced the concept of Basic Lifestyle Guidelines and wrote about the first 4: Balance, Purpose, Hydration, and Sleep. This week, I’ll be covering the next 4 (Energy, Rhythm, Recovery, and Digestion) and writing a summary piece.

Today is Energy.  Sometimes we have it, sometimes we don’t.  Where do you think that energy comes from?  I mean, we know that our bodies are burning calories, mostly from carbohydrates and fats, to fuel our daily activities.  We also know that the things that excite us and interest us–that fit our purpose–can fill us up with energy.  And sometimes stress or performance-pressure can energize us.  But what about the plain-old daily energy to wake up and go to work and do stuff?

Today’s BLG really connects to the things I wrote last week about sleep and Circadian rhythm.  Our energy levels are intimately tied to that 24-hour rhythm of the sun and moon, and the primary mechanism is hormones.  The main hormone is Melatonin, which your brain produces when the amount of light coming into your eyes decreases at the end of the day.  This is a hormone that relaxes you and makes you sleepy.  The other hormone is Cortisol, which rises in response to increasing light in the morning and makes you more alert.

Here’s the text from my BLGs poster:

 “The earth spins and the sun and moon correlate with our energy patterns.  We need sun exposure, and to sleep with the moon.”

The first part is essentially just saying the same thing I explained above, that the natural light rhythms of the planet drive our own natural patterns of energy and dormancy.  The second part is prescriptive: get some sun on your skin during the day and go to sleep at night.

This prescription sounds like common sense, but it is actually neglected by a lot of people.  It’s very important for folks to recognize that their own work schedules or patterns of technology use could be robbing them of the energy they need to be effective during the day, or robbing them of a good night’s sleep & recovery.

Some folks have completely dis-regulated energy patterns and their hormones are a mess.  One route is to work with a doctor or naturopath for hormone treatments designed to set that straight.  Another route is to simply return to a consistent day/night rhythm and save the expense of hormone testing and treatments.

So, want to have more energy during the day when you need it, and therefore be more effective at whatever you’re doing?  Want to have less energy at night, so you can relax, sleep, and recover?  Simply follow that natural sun and moon rhythm:

  • Wake up when the sky lightens in the morning and get some sun on your skin.
  • Turn things off at night and go to sleep when it gets dark.
  • Repeat daily and see how you feel.

Sleep

I’m doing one Basic Lifestyle Guideline (BLG) per day for 2 weeks.  There are 8 of them, so that leaves one day for an introduction (that was Monday) and one day for a summary (that should be next Friday).  So far, I’ve done “Balance“, “Purpose“, and “Hydration“.  Today, it’s “Sleep”.

So much can be said about sleep, and has been, and will be, and I’m gonna say some things about it right now too.  Sleep is critical to the healthy function of the human body.  The various stages of sleep each play a role in the recovery and vitality of different systems of the body.  When you sleep, your body temperature drops, your breathing slows, your blood pressure decreases, muscles relax and their blood supply increases, tissues heal, repair, and grow, hormones such as growth hormone are released, and energy is replenished.  Really deep sleep is restorative and regenerative for your nervous system as well.

So, far from being a waste of time, sleep is actually one of the most important things you do with your time.  When measured up against other activities, it is probably the thing you will spend the most of your lifetime doing.  Without it, you’ll go crazy and die.  What’s the point?  Take sleep seriously, respect sleep, and make sleep an ally.

Here’s how the OPEX crew worded it,

“Go to bed and wake up at the same time every day to maintain a great circadian rhythm.”

I think there are a handful of big ideas contained within this statement:

  • Beginning, middle, and end
  • The value of consistency
  • Circadian rhythm

Beginning, Middle, and End

Going to bed typically requires a series of preparations.  If you’re conscious of this, you can turn these into evening rituals and time them to ensure you’re getting into the best possible sleep state at the optimal time.  For example, you lower the lights in your house to signal your brain to wind-down, you turn off screens (TVs, computers, tablets, and phones) to de-stimulate your brain from the blue light wavelengths and constant stream of new information, you lock doors and turn on outside lights to create a sense of security, you put kids to bed, you floss and brush your teeth and use the toilet, you read to relax, you write nagging thoughts into a journal for tomorrow’s consideration, and you pray or meditate to end your day, then the lights go off, head hits the pillow, and you’re soon in a deep, restorative sleep.

During the night, you want to stay asleep.  This is where lowering the temperature in the room, getting some black out curtains, and keeping all electronic devices (that might beep, glow, or vibrate) in another room will help.  If you do wake up for some reason, you want to return to sleep as quickly as possible, so  don’t look at the clock or turn any lights on.  Pee if you have to, or poke your head in to make sure the kids alright, or go look to see if someone really is breaking into your house, but once the thing that woke you up is resolved, get that head back on that pillow!  One thing that helps is to try remembering the last dream you had and returning to that.  One thing that doesn’t help is counting the hours until you have to wake up and pondering/planning all the things you’re going to do the next day.  As my lovely wife often says, “tomorrow will take care of itself.”

When it’s time to wake up, WAKE UP!  Do whatever you gotta do to make sure you get out of that bed at the time you planned for.  Put the alarm clock in the other room and turn off snooze mode.  Then, similar to the ritual you created for going to bed, be conscious of the things you do first thing in the morning and organize a ritual around those.  Maybe it involves some mouthwash, a toilet, and then a big glass of water with vitamins.  I don’t know, you figure it out.  Everyone’s life looks different, so all I can do is provide some principles and then let you ponder those and find ways to practice them in your own life. Putting a strict line between sleep and wakefulness is one of those important principles.

The Value of Consistency

You must have noticed that the things you do only once don’t have much long-term effect, but the things you do on a regular, habitual basis add up to large effects over time.  One example of this is compound interest at the bank.  Put $100 in a savings account every month and pretty soon you have a big pile of money there.  Sleep is like that too.  Go to bed at the same time every day for two weeks straight and you’ll notice that you are getting to sleep more easily, falling into a deeper sleep, and feeling more rested and recovered by morning time.  Likewise, wake up at the same time every day for two weeks and you will notice that you no longer need an alarm or an obligation (like going in to work) to force you to wakeup.  You’re just waking up naturally at this point.  Invest in the value of consistency with your sleep.

Circadian Rhythm

This is a term that refers to any and all the biological rhythms that happen on a 24-hour cycle.  I’ve often explained this to people by having them imagine a dull, lifeless rock of the Earth.  This rock would still rotate around its axis, each region alternately facing towards and away from the sun in a 24-hour cycle.  Consequently, the minerals on its surface would be heated and cooled in an alternating 24-hour cycle, as would the air.  Add some water to that planet and now you have oceans that are affected by the pull of the moon to create tides, seas lakes that heat up and evaporate by day, then cool by night, and an atmosphere with weather systems moved by the pressure differentials this rhythm creates.  Put plants on there and we have them growing towards the sun for photosynthesis.  Add the animals and you find them either diurnal (day walkers) or nocturnal (night walkers).  So, who are we as human beings to think we can just invent electric lights, automobiles, and computers, then completely ignore all the biological rhythms we are a part of?  It doesn’t work like that.  Humans who work night shifts have significant increases in all-cause mortality, which means they are more likely to die from EVERYTHING than people who stick to a diurnal circadian rhythm.

In conclusion, take sleep seriously, respect sleep, and make sleep an ally.

Hydration

The next Basic Lifestyle Guideline (BLG) we’re going to tackle here is HYDRATION.  Here’s a little reminder of the stuff we’re working on right now:

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So, there in the third point on the list, next to the little picture of a water droplet, it says:

“Water: 1/2 of your bodyweight in ounces per day, as a starting point.”

Let’s unpack that a bit.

  • “Water”  – That’s the fluid that makes up 60% of your body.  You need its hydrogen and oxygen molecules for the 37 thousand billion billion chemical reactions per second that occur in the human body (I didn’t make that number up, I looked it up).  We’re not talking about coffee, tea, milk, juice, soda, alcohol, or energy drinks; just water.
  • “1/2 of your bodyweight in ounces per day”  – Take your bodyweight in pounds (mine is 154 lbs today) and divide it by two (that would be 77 for me).  This is the number of ounces of water to drink per day.  77 ounces of water for me is a little over a half gallon, or about 5 pint glasses of water per day.
  • “As a starting point” – If you live in a hot place and you’re sweaty, or you do a lot of physical labor or exercise all day and find yourself dehydrated, then you may need to increase your water intake.  On the other hand, if you’re running to the bathroom to pee all day and your urine is clear in color each time, you may be drinking too much.  The liquid in the foods you eat can also contribute to hydration, so this water number is not an exact drinking requirement for all humans.  It’s just a place to start from.

Why hydrate?  Lots of reasons, of course. You want all those chemical reactions to take place, first of all.  Here are a few more things to think about:

  • Water helps regulate body temperature (it’s your coolant and your anti-freeze).
  • Water lubricates your joints.
  • Water helps prevent infections.
  • Water brings oxygen to your cells, allowing them to operate at full capacity.
  • Water delivers nutrients to your cells.
  • Water helps your organs function optimally.
  • Water is used by your kidneys to flush out toxins.
  • Water increases your metabolism and helps you stay lean.
  • Water provides minerals to the body.
  • Water tastes great!

However, there are also some reasons not to drink TOO MUCH water.

  • Drinking excess water can lead to Hyponatremia, a flushing of minerals from the body that can cause death.
  • People with certain health conditions (heart disease, high blood pressure, edema, kidney problems) can suffer certain complications by drinking too much water.
  • Using water to flush down your food while eating can lead to poor digestion, possibly due to the lack of salivary enzyme activity in the mouth during chewing.

So, the point is: water is essential, drink enough water, don’t drink too much water.  Get yourself a water habit.  Monitor and adjust to find the right levels for you.  If you’re worried that you’re not getting enough–or getting too much–and you think you might have some medical issues from that, then please talk to a doctor.

Purpose

“You will one day die; get over it and get living.”

I’m just gonna let that one sit there for a minute.

This statement is the ultimate reality-check.  Processing this reality and the conclusions you draw from it is one of the most important exercises a person can do in their life.

I’m writing a series of blogs about the BLGs (Basic Lifestyle Guidelines) from OPEX Fitness.  These are principles that help lay the ground for good behaviors and habits that lead to a healthier lifestyle.  This healthy lifestyle can then be a foundation that you build better nourishment and exercise habits on top of.  The concept was explained in Monday’s blog and elaborated on in Tuesday’s, if you want a refresher.

PURPOSE

When I first began having this conversation with my clients, it was eye opening.  Many people had never confronted this reality, or had not tied this into their daily life and the exercise or nutrition goals they were chasing.

I was even challenged on it by some people who asked me, “What’s your purpose?  Is being a personal trainer in a health club the thing you’re living for?”  Their challenges helped me to develop a vision, advance my skills, and refine my coaching model.  Eventually, I set out to be self-employed and economically independent.

“You will one day die.”  The consequences of this statement are many.  No matter what your belief system is, we know that the body itself will eventually decline and fail.  Then it will go into the ground or be burnt to ashes.  This means you have a limited time to do what you have to do.  So, what is it that you have to do?

“Get over it and get living.”  This means you make your peace with death.  Figure out how to do that.  Everyone does it differently.  It also means you endeavor to do the most with the time that you do have.

  • How do you not just survive, but thrive?
  • What do you have that fills your life with meaning?
  • What kind of daily habits can you build that will give you longevity, and make that time pleasant and enjoyable?

I don’t have the answers for you.  This is your own soul-searching, frantically journaling, deeply introspective moment.  All I can promise you is that it will be valuable to ask and answer these questions, and it will help you live a healthier life.