Wednesday, March 22, 2017

The beginning of the end, and new beginnings - Part 1


I've debated on sharing this for quite some time.  For a myriad of reasons.

My personal life has been one that, for the most part, I've kept off of social media.

I made one post about my divorce.  In which I tried to be as transparent as possible but also making sure to respect my former wife, kids, family, and friends who all knew in details of how things arrived at that place.  I've said many times, my private life is private.  That word private is in there for a reason.

But since that post, I've gotten I don't know how many messages asking how me and the former Mrs. Carter ended up in the place we are now.  Where we have a great friendship, and co-parent about as well as I think any two couple could.  Or people who were going through a similar crisis, and just wanted some words of wisdom about what my thoughts about their situation was.

Divorce can be a hard place to arrive at.  The finality of it all.  But it can also be a liberating one.  I remember leaving the lawyers office after our final visit feeling like the weight of the world had been lifted off of my shoulders.  There was closure.  A chapter in my life I could finally turn the page on.  And my future was now this blank canvas that I could paint with any types of shapes and colors that I wanted to paint it with.  That can be scary for some people.  Or as it was for me, it can feel very freeing.

I only had one person tell me "congratulations!" when I told them about my divorce.  She too had divorced and also hated when people said "I'm so sorry" about it.  Louis CK had the same take.

"It's a stupid thing to say."

The whole "I'm sorry" bit.

Yes, it is.  It's stupid.  Or let me say, I think it is.

Because, and to borrow from him....no good marriage has ever ended in divorce.  None.  Not one.

"If two people got married, and they had a really good thing, and then got divorced, that would be really sad.  But that has literally happened zero times."  

So just for your own insight here, when someone tells you they got divorced, just say congratulations.  Or simply ask "so what's on the horizon?"  But at least try to avoid saying "I'm so sorry".  Even if they feel broken up about the split, you can ease the pain a bit by helping them to realize that as an adult, they have a future in front of them that is probably not shackled to a romantic relationship that wasn't worth being in anymore.  They have choices.  They have control.  People have to learn to embrace those things post divorce, and take steps towards moving on with life.  As a great friend told me "you're not starting over, you're just getting on with life."

But that's not the social norm.  Saying "congratulations" about divorce, I mean.

And I know there's probably quite a few people reading this that don't agree with me.  And that's ok.  Because you know what?   You'll never walk a single mile in my shoes, and you'll never pay a single bill of mine, or carry any burden I will ever have to bear.  I also know what a lot of people are probably thinking as well.

"No, it's sad because of what it puts the kids through if they are involved."

And I have an answer for that as well.

You shouldn't save a marriage, or stay in one, for the kids.

Two people staying together for "the sake of the kids" and creating a model of a relationship they see everyday, that isn't filled with love, passion, enjoyment, togetherness, and harmony.  That's what sad.

Those are the traits kids should be seeing day in and day out, along with how to resolve conflict, which will happen in every marriage, in a way that helps the relationship to grow and prosper that they too can learn from.

It's better for kids to exist inside of a model where two people are split, but co-parent effectively in a loving manner, than for them to exist inside of a home where to people co-exist but don't share intimacy and a deep seeded love for each other.  Couples living as roommates that split bills?  You can find one of those on Craigslist.  That's not a marriage.

A loveless relationship without passion and excitement is a tomb.  It's where souls go to die before our physical body does.

I wonder how many people surrender their happiness to a life of misery in those relationships?  For their kids of course, I mean.  Because splitting means there will be emotional trauma, pain, long and unpleasant talks about why mommy and daddy aren't together anymore.  That shit is not fun.  And many people avoid all of those things because it's painful.  It's painful for them to have to watch their kids try to understand the complex natures of these relationships and the emotions involved in them.

But you know what else causes trauma and damage?  The kind that is not easily undone either.

Keeping the kids in a loveless home where two people sleep in a bed together (or maybe he's on the couch some nights), talk about finances, and do shit together...with the kid(s) of course...but there's no real joy in it all for them as a couple, is tragic.  And you're fooling yourself and lying to yourself daily if you don't think the kid(s) don't know that.

We don't give kids enough credit, even at young ages, for really understanding the lack of love and intimacy shared between their parents.  They may not can express it or articulate it in grown up words when they are young, but they certainly can, and will, when they are older.  The recognize it.  They feel it.  Trust me, they know mommy and daddy don't hug, kiss, and snuggle on the couch together.  They see disconnect and apathy.  They are fully aware of it.

"We don't yell, or argue in front of our kids."

Take yourself back to your childhood for a minute.  You didn't always understand what your parents may have been arguing about, or the complexity of what they were hashing through.  But you did understand emotions.  You did understand love or anger or bitterness.  Even at a young age.  You did understand rejection and apathy and rejection and a wide array of emotions that we as adults like to pretend kids don't grasp.

They don't grasp the depths or the complexity of the situations that caused us to arrive there.  But they understand what the emotional destination looks like.

And this is how people lie to themselves.  Kids end up enduring the emotional alienation that exists in the paradigm of the relationship shared between their parents.  What's the opposite of love?   It's not hate.  It's apathy.  If kids can feel love between two people, do you really believe they can't feel apathy as well?   Damage doesn't have to be loud.  It does't always exist in the form of furious words or physical abuse.  It can and does exist in the the vacuum that is known as the absence of love and disowned romance.  That's the tomb.

And kids are sponges.

Give them anger, and they will soak that up, and wring it out in their future relationships.  But show them nothingness, and they will suffer through repeated failed relationships in their future because you'll be the one responsible for having left their sponge empty.  How are they to shower someone with genuine affection, love, and sincerity when you never genuinely showed them what that meant at a truly authentic level with your significant other?

I give my former wife all the credit in the world for being an incredibly courageous and strong woman, for having the knowledge and strength to know we were no longer showing our kids what a great marriage looked like anymore.  So she walked.

And she always give me credit for working my ass over in the years after that, to make amends to her and working hard to co-parent with her in a way that ended up creating a new and wonderful friendship between the two of us.  A co-parenting relationship we've been able to watch our kids thrive and flourish in.

After our divorce was final, I actually took her out to dinner at this really nice restaurant and we toasted to all the years that were great, not so great, and to our future together to be the best parents we could be for our kids and to a new friendship.  Our kids still see love between us.  Not discontent or anger or resentment.  They got to watch what letting go of resentment looks like.  And in retrospect, I also realized  we've given our kids a model that when or if their relationship is no longer serving them or growing them, or isn't fulfilling, that there should be a time when letting go of it will serve them the greatest.  

All romantic relationships aren't worth saving.  That includes marriages.  And certainly, there comes a point where you should be introspective enough to recognize that while relationships take work, they shouldn't BE work.  I had a psychologist tell me that people have to learn what to "fix" in their relationships. And they often don't understand that "fixing" a relationship, sometimes means ending it.  For your health, your significant others health, and the health and well being if there are kids involved.  That most people do not understand that kids growing up in a home that is devoid of love between their parents is horrifically damaging.



We were smart enough to know that it's better to split for all the right reasons, than to stay together for all the wrong ones.

Falling on a sword and being a martyr in a romantic relationship is a benefit to no one.  Not even your kids.  There is absolutely nothing heroic about it.  I don't care what your therapist, friends, or the dude behind the counter at Quick Trip tells you.

No one ever fixed a problem in their life by waiting around.  Reactive people are the ones that end up with mountains of stress in their life because they are constantly having to duck and dodge all the shit that is being hurled at them.  If you've ever watched boxing, you'll know the guy eating all the fists to the face is the one standing still, and not bobbing weaving.  The problems in life aren't a lot different.  If you're just standing in one spot, expect to eat a lot of punches.  

Proactive people have stress too.  But proactive people understand that usually there's one major underlying issue that has to be resolved, that has a domino effect in their life that transcends into resolving other minor problems.  The proactive boxer responds to stimulus by making a choice to try and avoid getting hit, while answering back with his own fists.

Staying in a relationship or marriage for no other reason than the other person is the mother or father of your child is is faulty logic.  It's failure.  Plain and simple.  And one that is going to leave you with a very fragmented legacy because one day your children will be adults.  And most likely, unbeknownst to you, they may be in a conversation with friends, or even with their significant other where they utter a sentence, or sentences, that if you knew about, could break you.

"I knew my mom and dad never really loved each other."

"They only stayed together for us."

I read from a Christian author that, the greatest gift we can give our kids is a marriage that radiates love and passion and desire that is undeniable to them.  Because that's the representation of what Christ gave to us.  Whether you are a person of faith or not, I think that's a hard concept to disagree with.  And if those things aren't there, then something else has to be existing in place of them.  And those things will be what they take from you to carry on into their own romantic lives as adults.  You get to be at least partially responsible for the model they create in their future romantic adventures.

"Paul, this whole thing sounds like it's very pro-divorce".

I'm not pro-divorce.  I'm pro-awesome marriage.  And I'm fully aware that it can't be awesome 100% of the time.  But if you can't meet the 80/20 rule then something is amiss.  80% of the time, it should be awesome.  Everyone should be able to put up with 20% of bullshit, or times where things suck.

I'm pro-working on things to make it better.  But you can't get blood from a turnip.  And you should reach a point where you know that what's going to serve you best after you've exhausted your emotional and mental resources, is to walk away and work on that new blank canvas.

So what happens after all of this?   What was my aftermath?

I was single again.

No I really was.  Apparently that's what happened after my divorce decree arrived in my e-mail.  It didn't tell me "hey Paul, you're single."  I kinda figured out that it went without saying.

So there I was...........single again.  With more baggage than LAX at Christmas time that I had to figure out what to do with.

Part 2 later.........


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Saturday, March 11, 2017

The process of identification


I've been asked on numerous occasions as to how I came into this personal insight about life, and relationships, and all sorts of crap I write about.  I hate even writing that sentence because I feel like it comes across as haughty or arrogant.  And I certainly rarely feel like I truly have the answers to people's problems.  Mostly, I write about what I've experienced, what I've learned from those experiences, and the things I feel I could have done differently when I was existing inside of those times in my life.

I'm not special.  Or unique.  I'm just old enough to have enough seasoning, if you will, to have walked down enough paths in my life that I can often identify with what others in similar situations are going through.  I've also read enough crap on all these things that if combined, would probably fill the library of Congress.  Not that it's always served me.  After all, knowledge is useless without the ability to apply it.  Which is something that hit me most recently when I was pondering over a certain phrase I hear quite often in relation to the average dude/chic.

And that is "people are just stupid."

I have no doubt, that some of my closest friends, who love me dearly, could at any time utter that phrase about me.  Despite all I've written, all I've read, all I've learned through books or life or whatever, I'm positive the people who know me best could tell you "Paul can be really stupid."

And that's not true.  Ok, so it is.

And you know what?  You're probably not that stupid either.  Or maybe you are.  Bear with me...

Someone reading this right now probably does think I'm stupid, mostly because of something I wrote before that they didn't like.  But disagreeing with me on something doesn't make me stupid.  If you're smarter than I am (which most are, trust me), then perhaps I was just ignorant.  Or perhaps I didn't care.  Which would make me apathetic.  Or maybe I was ignorantly apathetic.

Possibly, I didn't have enough sleep the night before and just had my asshole meter pegged out.  Take your pick.

Where am I going with this?

I don't think it's stupidity that holds most people back in life, or keeps people from making what others would deem a more "proper" or "appropriate" decision.  You know why I think that?

Because anytime you're immersed in a situation where you have some type of investment in it, your own personal decision making can become very shoddy.  To everyone else looking in from the outside, they often can and do give the same advice.  Think about that; if you have 8 people all telling you the same thing, there's probably some truth to it.  And in your mind, you may already know those truths.  But your heart tells you something totally different, doesn't it?

Like......."don't listen to them!  WTF do they know?"

Or there's just so much conflict between your head and your heart that the noise reverberating between the two creates and echo chamber, where everything is so loud that you can't differentiate between what seems like a logical decision, and what seems like an emotionally driven one.

Logic most often seems so sound doesn't it?  It's like putting the key into a car.  Someone asks you to start your car, logic has you put the key in and turn the ignition.  Simple.  Straight forward.  I like it.

But life isn't starting a car.  Life is driving down the interstate on cruise control, with your favorite jam on, with the windows down in 72 degree weather, and you have this amazing tan, and your hair or beard or eyebrows are on point, and there's nothing but open road in front of you.

Then you look over and gaze at the sun, to notice it's starting to set and the sky is filled with all these magnificent colors that look like God hand painted it all just for you to marvel at.

Then you look back to the road, and you have no idea where that petroleum truck came from, but it's veering all over the place, and then smashes into the bus full of toddlers, exploding into flames as you cry "Oh God, NO!!!!!".  And there's no time to lock up the brakes to avoid a head on crash into the chaos you've just witnessed, so you veer around it only to see the ground opening up, and realize it's a massive sinkhole developing right there in front your eyes.  And you can't avoid it and drive right into it, falling for what seems like an eternity into this deep dark black hole.  Then suddenly it all stops.  Miraculously your car stops and you realize it's landed on something sticking out of the ground.

"Why...that looks like part of the root of a giant tree!  What a miracle!"

Suddenly, a light from above starts illuminating the pitch black you were enveloped in, and you look up to see what it is.  Then realize it's that petrol truck.  Somehow it too fell into that sinkhole with you and now it's coming down  through the blackness right on top of you.

And then....

Well, you know what I mean.  In a split second things can change in our life, and most of the time, those things are completely out of our control.  And we often do our best to navigate past the toddlers on fire, and avoid the giant sink holes.  But sometimes we crash right into that pre-K school bus too.  Or we do drive right off into that sinkhole.  And in those moments, I bet money, if someone really cool and collected was watching from the side of the road they would have all the answers as to how to avoid that whole mess.



"Ya see, dumbass, you shoulda just eased on the brake a bit then veered further over to the median where there is safety and comfort, and mixed drinks.  But noooooo, not you.  You lost all composure then then you're all baffled as to just how in the hell you went careening off into a big ol' sinkhole."

Yes, we all have that friend, with all the answers.

But they aren't the one behind the wheel, and they aren't the one trying to avoid the flames and massive holes in in the ground that swallow us up.  And even worse, if they have been your friend long enough, you've seen them punch on the gas and plow right into the flaming toddlers and asked them "just what in the hell were you thinking??!?!"

But in a jumbled mess, we often do fall right into that sinkhole.

And when we do get swallowed up, it's hard to be logical sometimes.  Most of the time, I actually do believe we "know" the right things.  We have the answers.  Here, let me make this simple.  Is your current situation one filled with doubt and uncertainty?  Is it filled with angst and trepidation about your future?

That's good.  I like that.

You know why I like that?  Because it means you are on the cusp of growth.  But not until you figure out what you want to lead your decisions with.  And that's the other part in all of this.  Sometimes we need to lead with our heart, and sometimes we need to lead with our mind.  And sometimes, it's a little bit of those two things helping each other to reach the decision we need.  In fact, most often, I have found that it takes our heart and mind getting on the same page before we can have some clarity, and find the strength to make the choice we feel is right....in our heart.

So in the end, it's our heart we need to appease.  Because ultimately, that's where our passion and desire comes from.  Our mind is the voice that says "the speed limit is 65".  It's our heart that screams "but I like to go fast!"

Then that petro truck....

Anyway, there's another point to all of this.  It's through all of this "crap" that gets filtered into our roadway that we navigate through that serves us with something called "experience".  And it's that experience that allows us to connect very deeply on a level with others who have also witnessed the Petro truck/toddler horror/sinkhole combination.

"This one time, I was driving..."

"Holy shit, me too!"

You've had those conversations.  And when someone gives you the "holy shit, me too" there's an instant form of connection that happens within that moment.  The process of identification.

The "I too drove into massive sinkhole..." connection.  Not many people have that.   It's a rare one.

But your problems and conflict feel rare to you, don't they?  They feel unique and probably most often make you feel like you're isolated from the rest of the entire universe in your pain, and that certainly no one else has been through it.



"Not like this."

"And this ain't her first heartache
But it feels like, it feels like the worst
And she says
Can someone tell me how this can happen
And I guess that God only knows
My heart used to be
The sweet shop of love
But now the sign on the door
It says sorry we're closed
And I hear myself tell her
Some old words I know they won't help
And then I feel guilty
'Cause I closed some sweet shops myself" -- Edwin McCain


This one part in this song encapsulates everything I'm taking 9 million words to write about here.

She's heartbroken.  And it's the worst one ever, and she feels alone in this, and has no idea how this all happened.  And Ol Edwin, he's trying to throw some verbiage at her that will soothe the pain, but he knows through experience, through identification, the pain she's dealing with.  And that there's no words to ease what she's feeling.  And then he feels like shit, because he sees in her, what...most likely, he's done to someone else.

Hollllllllllllly shit that's deep.  No, it really is.  I think it is.  You don't have to.  That's fine.

But because he's been there, on both sides of it, he can identify with what she's going through.  Maybe he can't ease it, and his words may give no consolation, but there becomes a connection through experience, that only experience can create.  And this is how we develop those bonds of friendship or love or romance or trust.  It's through the experiences we've had that we can see in someone else.  All the ways our lives unfolded in front of us, that they too have had unfold in front of them.  And boom, connection.

I've read many times the criticisms of motivational memes, or memes about success and that "none of the people posting these are successful, or are inspiring people".  But I really don't think that's why people post them.  I think they post them because they are trying to inspire themselves.  Or perhaps said meme resonates with them in a way that conveys how they are feeling in those moments.  I don't think it's really for anyone but the voice inside their head that is in the waves of feeling particularly good, and riding the crest, or particularly low, and trying not to drown.

Certainly, some people peacock on social media about their relationships.  We all know "that couple".  The one who puts up pics together and writes gush post after gush post that starts with "this man..." or "this woman...".  But behind the scenes, for those that know them personally, know things aren't so peachy keen.  For those people, it truly is about presenting an image they wish they were truly living.  Who doesn't want that?  Who doesn't want a relationship or love life filled with deep feelings of limerence for someone?  Dopamine is a hell of a drug.  And truthfully, one we need fairly often to simply feel alive again.

People going through the down slope in their lives enjoy a "like" or five-hundred when they post a pic of them and their significant other.  I read a while back that we're at the point now where people cannot differentiate between a like on social media, and a truly genuine compliment in real life.  And when you apply that method of reward in a deteriorating relationship, you can understand that it's immediate feedback that "everything's ok."   Even when it's not.  But the temporary release from the clutches of despair due to all of those likes can offer up the reprieve one may need.  It doesn't make it "real".  But who knows what is real anymore?  Is the feeling of relief one gets from fake affirmation real?  To the person feeling it, it is.

I think the saturation of social media has created a lack of connectedness in real society.  We see memes or read a status that makes us laugh, and we more or less share in that with someone by liking or commenting.  But roll our collective eyes at the ambiguous writings or pictures related to pain or anguish and dismiss them as attention seekers, who should just "get their shit together."

You know who really has their shit together?  Kids.  You know why kids do?   Because life is often fairly simple, and because it's simple, they can apply straight forward simplistic solutions.  Kids who aren't inundated with social media by having a smart phone can read people better than most adults, because as adults, most often we become so fixated on our own world, we don't often take time to pause and remember the universe doesn't revolve around us.  When we have personal pain it's really hard to remind ourselves that there are people living in the rest of the world dealing with pain and anguish as well.

I had someone tell me one time "the thing about emotional or personal pain is that it's like hitting your hand with a hammer.  If you miss the nail, and smash your finger or hand really hard, then until that pain subsides, you'll have trouble finding empathy for someone else's pain."

So there you sit, scrolling through your news feed, enveloped in your own personal crisis and what jumps out at you is some meme, that resonates with how you're feeling.  Without taking a moment to think the reason the person posting it, might also be dealing with some personal crisis or area of pain in their life, and that it spoke to that place inside of them no different than it is doing for you at that moment.

But you've smashed your hand really hard with that hammer, so your focus is turned very inwards, and the rest of the world gets shut out.  And the truth is, that's not always a bad thing.  One of my favorite metaphors about dealing with problems is comparing it to the safety check they give you on an airplane.  They tell you before you put the oxygen mask on your child, or person you are caring for, put yours on first.  Because you have to be at your best before you can take care of someone who can't take care of themselves.

And often times, through social media, I really believe that people post stuff or write stuff out of a longing for a certain degree of connectedness while they are navigating through pain points in their life.

I can scroll through my feed now, and when I read something or see a certain meme, especially if someone keeps using similar themes over and over again, I say to myself....

"struggling..."

"struggling..."

"peacocking..."

"really in love..."

"ambiguous status means someone will see it and know it's about them and it's there to get some response...possibly in private..."

That last one was long, but I really think that.

The reason I come to these conclusions is because I've been there, and writing is my outlet.  But I've never written for anyone but myself.  It's an outlet for my own personal pain, or high wave crest riding.

And you know what's happened over the years?  Since I'm usually fairly transparent about all of the really bad choices in my life, or the struggles I've gone through?  I get a lot of messages from someone who reads it, and they too feel like...

"Oh man, I fell into a sinkhole once too!"

And that's what binds us together as friends, family, casual acquaintances, and significant others.  And without our sinkholes, we can't have personal identification with others who are struggling as well.  We need those toddlers to be set on fire.  We need those sinkholes.  It's those moments of terror and chaos and uncertainty that eventually shape who we are, help us connect with others in crisis or pain, and give us the chance to grow into more than what we currently are.

And at some point, you're not going to be hooked onto that tree root, deep down in the depths of that sinkhole with the flaming petrol truck bearing down you.  You'll be back on the road, with your favorite jam on.   You'll have stopped to take a look in the mirror and notice your hair or beard isn't as perfect as it once was.  A reminder of what had previously happened.  And your car won't be so pristine looking.  Someone will stop to ask you if you got in a wreck.  And you'll say "Yeah..." and tell them what happened.

And every once in a while, when you tell someone this, they will look back at you, with a familiar look, and say "oh man, that happened to me."  And you'll realize at that point, that most of the roads we traverse down, were beaten paths already.  Walked by so many people long before they presented themselves to us.  And eventually all of these struggles and pain and toddlers that are engulfed in flames by petrol trucks, aren't situations that were unique.  They were just unique to us.  But they serve as a means to identify with others who have struggled with those same situations, and found a way to get back out.  But it also serves a means to help others, who have fallen into a hole, and have no idea how to get back out.........

A hopeless chronic relapsing alcoholic addict had fallen into a hole and could not find a way out.

Friends and family heard the alcoholic addict crying out for help in a sincere and despairing appeal, "I cannot go on like this! I have everything to live for! I must stop, but I cannot! You must help me!" So they offered the addict "frothy emotional appeals," bailed the addict out of trouble and gave the addict a ladder to climb out of the hole with, but the chronic relapser sold it to finance the next spree only to realize afterwards that the hole was now deeper than ever!

A doctor who was walking by heard the alcoholic addict crying out for help, stopping the doctor said, "Here, take these pills, it will relieve your pain." The doctor offered the addict methadone, suboxene, and a whole plethora of anti-depressants. The alcoholic addict took the pills and said thanks, but when the prescription ran out the pills ran out and the pain came back and the addict realized that he was still stuck in the hole.

A religious person happened to be strolling by and hearing the addict calling out for help stopped and gave the addict scripture, replying, read this scripture while I say a prayer for you." The addict read the scripture while the religious person prayed, but it the help was all faith and no works and the addict realized he was still stuck in the hole.

A renowned psychiatrist walked by and heard the addict pleading for help. He stopped and said, "How did you find yourself in that hole? Were you born there? Are your parents to blame? Tell me about yourself and your life in that hole, it will alleviate your sense of loneliness." So the addict talked with the psychiatrist for approximately an hour, then the psychiatrist said he had to leave, but he would come back next week. The addict thanked the psychiatrist for his time even though he was still stuck in his hole.

Finally a 'recovered' alcoholic addict happened to be passing by and heard the poor man's cries for help. Right away, the recovered alcoholic addict jumped into the hole with him. The suffering alcoholic addict said, "Why did you do that? Now we're both stuck here in this god forsaken hole!" But the recovered alcoholic addict said with a twinkle in his eye, "It's okay brother, I've been here before; I know the way out!"



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Thursday, December 15, 2016

Exogenous ketones and hunger hormones: Why they provide satiety


Possibly the biggest key in fat loss is finding a diet that is sustainable due to the degree of satiety it provides for the dieter.

Let's be honest here; we're all human and thus, are filled with various kinds of hormones that for the most part, dictate a great deal of our behavior.  One only need be around a female with uh, well you know where I'm going with that...........



Fad diets often cookie cutter people into eating into ways that, while they create an energy deficit (which is required for weight/fat loss), also don't take into account a persons eating preferences or possibly foods that do provide a great deal of satiety.

Which leads us to the satiety index.  A list of foods that provide the highest degree of "fullness" we feel when we eat them.

This index was created through a study done back in 1995 by Susana Holt at the University of Sydney.  Linkie dinkie....

"Susanna Holt, PhD, has developed the Satiety Index, a system to measure different foods' ability to satisfy hunger. A fixed amount (240 calories) of different foods was fed to participants who then ranked their feelings of hunger every fifteen minutes and were allowed to eat freely for the next two hours. Of all the foods tested, potatoes were the most satisfying."
I believe it was boiled white potatoes that pretty much crushed every other food in regards to providing a high degree of satiety.

So, if one were to just be logical then a person could easily conclude the easiest way to set up a diet for fat loss, that was the most easily sustainable, then you'd just look through the list of the most satiating foods, that were also lowest in calories, and presto, there's your "diet".

And one could do that.  However it's a little more complicated than that.  The palatability (taste and texture) of foods are kinda important.  I mean if boiled white potatoes make you gag, you're probably not going to feel "satisfied" when eating them.  So you would also have to factor in what foods  you actually LIKE to eat as well.

Ok so I guess that wasn't so hard after all.

But that's not where this rabbit hole is leading me down, actually.

When I started using exogenous ketones I noticed a significant decrease in hunger.  Often times going longer than usual before I realized I hadn't eaten "every 2-3 hours" (every 3 hours is my usual), and would basically have to make myself eat.

When I started interacting with people who were using the product, they too would say they noticed they weren't hungry, or had a significant decrease in hunger, when using the product.  Upon attending the various educational conferences and such related to said product, this theme kept coming up.

"Decreased hunger/appetite".

I have to be honest.  I kind of overlooked it for a while because I just thought "ehhh, there's something in your stomach, and that's why."

But there's plenty of foods I can eat that actually cause my appetite to soar shortly after eating them.  And back to the satiety index, some foods keep me sustained for longer periods of time.

But this wasn't a food.  It was some powder, with exogenous ketones and some select amino acids in them, and a little bit of fat from MCT oil.  Hardly enough in the way of calories or volume to keep my appetite at bay.

So why was it happening?

Then a light bulb went off a few weeks ago and I wondered about hunger hormones, and if they were altered when someone was in ketosis.

As not to make this article too damn long (that'd be a first)...

Ladies and gentlemen your hunger hormones!

Leptin - a hormone produced by your fat cells.  When you eat, leptin rises and tells you to stop shoving food into your mouth.  When leptin is low, it tells you to shove food into your mouth.  Easy enough.

But there's an issue.

The more fat cells you have, the more leptin you produce, and the more your appetite decreases.  Wait, that can't right because most often, obese people tend to eat a lot.  I mean after all, that's how that happened.  If leptin was working correctly, people would not become obese because their fat cells would produce the leptin that tells their brain they are full and should stop eating.

Right?

Negative.

Once someone becomes very overweight, leptin signalling to the brain stops working properly, and despite having plenty of fat on their body (someone is gonna get triggered at that), they "think" they are hungry despite having eaten a lot of food.  The term for this has been called being called leptin resistant. 

Now on to ghrelin.

Ghrelin - Ghrelin is a hormone produced in the stomach.  It's the quick indicator of "hey yo...bruh...I'm hungry."

Your stomach makes ghrelin when it's empty and thus it rises to signal to the brain to eat, then falls once you do.

The difference in the two is that leptin tends to be more highly related to eating habits or patterns along with body composition, where ghrelin tends to establish short term hunger levels.

There.  That's covered.  There's Bible long articles on both of these hormones and studies for days, so feel free to Google machine them all you like if you want to know more.  That's the high level overview.

The meat and potatoes I wanted to find was "are these two hormones affected by exogenous ketones?"

Of course, the only way to know that, would look to see if endogenous ketones, mainly beta hydroxybutyrate, manipulated them somehow.

Down the rabbit hole I went.

And it led me to this..........

https://www.ncbi.nlm.nih.gov/pubmed/23632752

This study wanted to look at the possible evidence that ketogenic diets play a role in suppressing hunger due to altering the hormones that play a part in regulating appetite.

  • Of 50 non-diabetic overweight or obese subjects who began the study, 39 completed an 8-week ketogenic very-low-energy diet (VLED), followed by 2 weeks of reintroduction of foods.
  • Following weight loss, circulating concentrations of glucose, insulin, non-esterified fatty acids (NEFA), β-hydroxybutyrate (BHB), leptin, gastrointestinal hormones and subjective ratings of appetite were compared when subjects were ketotic, and after refeeding.
So 39 folks completed the ketogenic diet study, and then after 8 weeks were able to add back in their "normal" foods (the refeeding) and they took a look at comparisons between blood glucose, insulin, leptin, etc.

K...




Now like any diet, you still have to be in a calorie deficit using a keto diet in order to lose fat.  You can't just load up on bacon grease, cheese, and hot dogs all day and lose fat.  However we're not really concerned about that right now because what we wanna know is, when they were in ketosis, did the increase in endogenous ketones have an effect on their hunger hormones.

  • When participants were ketotic, the weight loss induced increase in ghrelin was suppressed.

O Rly?
  • The circulating concentrations of several hormones and nutrients which influence appetite were altered after weight loss induced by a ketogenic diet, compared with after refeeding. The increase in circulating ghrelin and subjective appetite which accompany dietary weight reduction were mitigated when weight-reduced participants were ketotic.
“In mildly ketotic participants, the increase in the circulating concentration of ghrelin, a potent stimulator of appetite, which otherwise occurs as a result of diet-induced weight loss, was suppressed. The present findings are in keeping with a recent report of a 12-week carbohydrate-restricted diet, during which 28 overweight subjects lost ~6.5% of their starting weight without a significant change in fasting plasma ghrelin. In our study, postprandial ghrelin concentrations were also measured, and found to remain unchanged following weight loss as long as subjects were ketotic. After refeeding, fasting and postprandial ghrelin concentrations rose significantly.”

Just to make that simple to understand, ghrelin was suppressed when concentration of the ketone BHB was higher, and then rose once concentrations of BHB fell.  Meaning, it's very possible to draw the conclusion that one of the reasons that the ketogenic diet (or exogenous ketones) cause satiety/suppress appetite is because it has an effect on ghrelin.

But what about leptin?

As noted, that's something that tends to get regulated based on how leptin sensitive you are, or what your body composition is at the time.  Leaner people tend to have less leptin, as they have less fat cells in their body.  Fatter people (yes, I wrote fatter, stop being so PC) tend to have more leptin, but as discussed, getting overly fat can disrupt proper leptin signalling to the brain.  

Since exogenous ketones get in and out of the body within hours, it would make sense to me (going off of what the study found) that while the body had the increase in exogenous BHB, ghrelin would be suppressed.  Thus, appetite control or that feeling of satiety.  From there, it isn't hard to connect the leptin dots.  

  • Sustainable diets require a degree of satiation by the dieter.
  • The longer someone can remain in an energy deficit, the leaner they will get.
  • The leaner they get, the more leptin and insulin sensitive they become (insulin is known to stimulate leptin synthesis).
  • Use exogenous ketones to keep appetite in check by suppressing ghrelin.
  • ???
  • Profit.
Of course, there's still a lot of research to be done, but thus far, every conclusion I've arrived at on my own with exogenous ketones keeps surfacing in the studies related to them.  For example, my first question when I used the product was "what is my body doing with glucose if it's using ketones that I'm drinking???"

I eventually arrived at the conclusion that there had to be a down regulation of glucose metabolism if ketones were being used for energy.  

And now.........


Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes

I'm the smartest man alive.

No, not really.  But it was cool to see that my own observations did match up with some solid testing.  
As noted, there's still a lot of testing to be done but so far, it's all been promising from an anecdotal standpoint.  I think down the line what we will find are the most optimal ways to use ketones along with glucose to increase both aerobic (which was proved in the study above) and also anaerobic training (I think ATP will end up being the key here).

I've already seen first hand how well exogenous ketones work for physique/bodybuilding/fitness competitors when they are severely depleted.  The study above shows an improvement in endurance athletes using the "duel fuel" method.  Balancing out glucose and ketones, I believe, will be something that almost every athlete will eventually be able to take advantage of, and use them to increase athletic performance.

If you want to try them out, here is my link to them.........


Or don't.  I don't care.  

Sunday, November 27, 2016

The road to happiness through suffering, surviving, thriving, and personal empowerment


Sorry for the overly feel-good almost "elitedaily" type title for this particular piece.  I ruminated for a while on what I would call it, but nothing snappy enough really came to mind.  So I just went with it.

The last few weeks I've read a lot about life improvement.  Mainly because the last few years doing so has been such a huge priority of mine, and I've taken a lot of steps and implement measures and habits that would improve the quality of my life.

By no means does implementing these measures mean you are going to avoid suffering, trials, struggles, and setbacks in life.  In fact, in a lot of ways, those are the very things you need and the stimulus that serves at a catalyst for pushing us forwards into making changes that can create a higher quality of life.  When the pain of staying the same ends up being greater than the fear of change is usually the crossover point where we often make dramatic life changes.  Sometimes for the better, and sometimes for the worst.  Or let me state this, sometimes the change feels like the worst choice initially, but usually we need to let enough pieces of the future puzzle fall into place before we can adequately judge the quality of our choices, or what they truly manifested in our life.  It's not like eating at Chipotle and realizing 90 minutes later that the outcome of doing so had negative consequences.

Possibly the worst choice we can make, is to avoid said pain and suffering because by doing so we end up with very fragmented lives that feel incomplete and unrewarding, sending us into a downwards spiral that we don't often recognize is even happening until we've landed at rock bottom.  Along the ride into that seventh circle of hell, we often develop coping mechanisms so that we can avoid fixing the very things that unstich us.  We love avoidance.  We love rationalizing.  These two things enable us to emotionally survive temporarily until doing so is no longer enough to make up for the "loss" we live with day in and day out.

Pharmaceutical companies make billions a year off of these mechanisms in the way of Prozac, Zoloft, Celexa, and Paxil.  As a society, better "living through chemistry" has become our life motto when adversity hits us the hardest, rather than using said adversity as a means for personal growth.

Our most difficult times in life are the ones we need the most as the stimulus for embracing change, conquering fears, and evolving into the very best version of who we want to become.  That can't happen if we numb ourselves down through drugs, rationalize the putting off of making choices, and allow these times to bring out the very worst parts of who we are.

Even worse, using SSRI drugs are eventually going to make our depression worse.


A recently released scientific study published in the journal Neuroscience & Biobehavioral Reviews claims that the entire theory behind the usage of SSRI’s is completely backwards, even going as far as to suggest that SSRI’s actually make overcoming depression more difficult, especially in the first weeks of taking antidepressants.

‘”Those serotonin-boosting medications actually make it harder for patients to recover, especially in the short term, says lead author Paul Andrews, an assistant professor of Psychology, Neuroscience & Behaviour at McMaster.’

This new research gives us an explanation as to why so many people do not improve once they begin taking SSRI’s, offering evidence that taking SSRI’s may actually make it more difficult for people to heal depression, as the medication interferes with the brain’s natural processes of recovery.


“When depressed patients on SSRI medication do show improvement, it appears that their brains are actually overcoming the effects of anti-depressant medications, rather than being assisted directly by them. Instead of helping, the medications appear to be interfering with the brain’s own mechanisms of recovery.”
The mental health industry is founded on prescribing mood-enhancing drugs rather than uncovering and confronting the physical, emotional, psychological, spiritual and environmental root causes of depression, anxiety and attention deficit ‘disorders.’

The other studies are just as alarming.  Linking a high rate of suicide to those on antidepressants, that often begin with shaking, consistent nightmares, withdrawing and isolating oneself from friends and loved ones.

There's a few things that really jump out at me there.  The first is that our brain, much like our body with training, has the ability to help us heal and become stronger through emotional, psychological, and environmental trauma.  And much like how stress in the gym serves as the catalyst for building us a stronger and more robust physique, going through times of stress and dealing with it appropriately gives us the emotional and mental ability to forge through future times of stress and discomfort far more easily.  We have the ability to tap into these measures with the proper help, the right support systems, the right attitude, and the right choices so that we can heal properly from the toll life often takes on us.



The second thing is much more obvious - Drugs aren't going to fix your problems because once you become numbed down, how on Earth are you going to be able to make logical decisions about changing your life when you feel nothing?  There is a hand shaking mechanism between logic and emotion that we need to use in order to arrive at a decision that we feel is best for our life, and offers us up the highest quality of it.  Even if that means we have to endure wave after wave of adversity for a while.  

To quote a close friend of mine who battled depression for a while and was using anti-depressants to cope, was told by the psychiatrist "you don't have clinical depression.  I'm taking you off of all anti-depressants because you need to FIX THE PROBLEMS IN YOUR LIFE!"

The truth is, it's hard to get good help these days.  Doctors numb people down and get them addicted to drugs because it lines their pockets.  Most therapists don't really push for people to make for life changing decisions because it behooves them to have them on their couch each week talking about "how they feel".  If they were good at their job, and forced people to move, rather than sit idle in their life, they don't have patients for years on end, helping to increase the size of their bank account.  

That's right.  The medical, big pharma, and the therapy community for the large part doesn't really have your best interests at heart.  People who are suffering from normal life problems and adversity (I'm talking outside the scope of legitimate chemical or physiological issues), don't need therapy for years on end.  They don't need drugs.  They need to embrace the small, uncomfortable confined space that life has put them in, and summon the strength to break free from it.  That is where personal growth happens.  That is the wellspring from where creating something anew begins.

I think that a good therapist can give you the tools to do this; but they also have to force you to examine your life and instead of asking you the question of "how does that make you feel?", and instead ask you "and what are you going to do to change it?" and hold you accountable.  More importantly, you need to hold yourself accountable for personal growth, and have a loving and sincere support system that does so as well.

As someone who suffered from severe anxiety and panic attacks for years (at one time to the point of causing irregular heart patterns that landed me in the hospital) I was told by many to see a doctor about getting on "something" to help me.  

I refused.

I knew that dealing with it was within my control, and that I needed to learn how.  And over time, I did.  And I've had fewer anxiety attacks as I learned my own personal coping mechanisms to deal with them.  When they have happened again, I learned how to shorten the time span in which they lasted.  Not a single drug was ever taken in order for me deal with this.

I'm not a doctor, and I didn't stay at a Holiday Inn Express last night (I'm way too snobby for that), but I can write a little bit about how to find some personal empowerment, and some steps you can take that will eventually set you on the course to alleviating stress and personal grief.  Maybe you don't need this, but maybe someone you know does.  Maybe my advice doesn't help at all.  But if it helps one person, then writing this is worth it.

Seek happiness through positive selfishness -

The word selfishness has a very negative connotation.  It invokes the idealistic view of someone doing things that only serve themselves, at the expense of hurting others.  And that is a TYPE of selfishness.  It's negative selfishness.  But there's also a thing called positive selfishness that should be a part of your ideology if you actually want to be the best person you can be for the people you do love and care about.

Servitude can be exhausting.  Doing for others is a great thing, and is something I will expound on later.  However when your efforts are constantly centered around making everyone else happy, especially at the expense of your own happiness, it will leave you depleted.

There is a saying about training that goes "fatigue masks fitness."  In other words, if you are tired and/or exhausted then you will not be able to perform to the best of your abilities in the gym, or athletic field.  No one ever told an athlete that resting was selfish, or that it wasn't a part of an intelligent training program.  It's an integral part of becoming better.

Likewise, how do you expect to be at your best, when you don't take time out for personal recovery?

Treating yourself to the things that make you happy is something you should learn how to embrace without feeling guilty about it.  You need the things that exist outside of everyone and everything else that you can immerse yourself in, that invigorate you and restore your emotional energy.

I often refer back to my oxygen mask metaphor.  When you're on a plane and they talk about safety procedures, they tell you in the case of an emergency if you are with a child or someone who cannot take care of themselves (like an elderly or handicapped person), to put your oxygen mask on FIRST.

Is this selfish? YES!  It's a form of positive selfishness because unless you are of sound mind due to getting adequate oxygen, you cannot take care of the people that need you the most.

Put your mental, emotional, and spiritual well being first, and you will be at your best in regards to making choices that better your life, and those you intend to keep in it.

Treat your relationships like entities / Build a dynamic support system -

A few weeks ago I had a great conversation with someone who specializes in this area.  And he gave me a great way to look at the various relationships we have in our life, and how they either create a strong or weak support system in it.

To paraphrase.......

There is an identification process embedded in creating your relationships.  No different than running or owning a business.

"If you run a business, you hire the most qualified people, and eliminate those not qualified.  You don't keep unqualified people employed and then hate the job they do each day as the company loses money.  You identify they can no longer do the job or are not qualified for it, and let them go.  The company benefits and grows by replacing them with someone who can.  If you view  your love life or other relationships as an entity, which it is, then you only hire the most qualified persons so that it can prosper and grow.  If a company isn't growing, it can't serve its customers to the best of its ability.  It can't function efficiently.  People don't often think about how their romantic or personal relationships transcends into other parts of servitude in their life.  Fulfilling relationships will strengthen all the other facets of your life no different than a company works at a more efficient capacity for its customers when it has fantastic employees and managers."

This should lead you to some easy conclusions, and probably some hard questions to ask.

"Do the people I keep in my support system, and the ones I share intimacy and love with help our "business" to grow, or are they leading me into emotional bankruptcy?"

 If you know the answer to the bankruptcy question is "yes", then why are you keeping them "employed?"

Change or create a new support system.  The people in your life should make you feel empowered, strengthened, loved, supported, and cherished.

If they don't, then I can promise you they are robbing you of your ability to cultivate the life you're trying to carve out.  Your support system has momentum built into it.  And here's the thing about momentum; it goes both ways.  The wind is either at your back, or it's blasting you in the face.  Which one is your support system doing?

Give back -

A few weeks ago I decided on something that had been on my heart for a long time.  I have given to charity and participated in various outreach programs, but for quite some time I had wanted to create something that was genuinely part of me.  To give back to the community, and to those less fortunate.

And that's how the Strength Giving Project ended up happening.  I wanted to put my time and energy into giving to those less fortunate.  I wanted to do the work.  I still think giving money to great charities is exceptionally noble and worthwhile, however it's not quite the same as "getting your hands dirty" and putting your own personal time and efforts into making a difference.

I wanted to get out and talk to people that were suffering from being homeless, and hear their stories, and give them something to smile about or feel good about.  Even if only for a day.  That's one less day of their life that was spent in depression or sadness.  That was something I could help give them and I had the power to do that.

Putting in that time, money, and energy to do so was exceptionally rewarding and has given me an outlet for a passion I've had for a long time, but didn't enact upon.  Now it's something I will be making one of the priorities in my life, and something I hope grows into a program that helps people all over the world.

Which brings me to.....

Set powerful goals -

Let me preface this part with something about happiness as well.

Goal attainment should not ever be looked at, as something that will make you happy.  Yes, achieving goals will most certainly make you happy, but the problem is, that happiness is fleeting.  It's very impermanent.  And yes we can later reflect back on those achievements and be proud of them, but most of us have come to believe that attaining something or achieving something is where happiness lives at.  And then we spend all the time in between attaining that "thing" (whatever it may be) in a state of unhappiness, or a feeling of being inadequate.  We believe if we can squash the phrase "if I could only..." that suddenly personal completeness will arrive.

It won't.  After we attain whatever that thing is, there's assuredly something else we inevitably find we believe we are missing for "more happiness."

This doesn't mean you shouldn't set powerful and meaningful goals in your life.  You should.  But along the way the work to that achievement should be something that gives you happiness as well.  People often cite the phrase "live in the moment", then fail to do so because they are so focused on goal attainment.

Aerosmith wrote "life's a journey, not a destination."  Create a magnificent destination you are traveling towards.  But make sure you don't miss all of the wonderful things on the drive there that really make it worth while.

I have huge plans for the Strength Giving Project.  I hope more people want to get involved with me in this outreach program.

Empower others through your experiences -

Over the years, I've gotten asked by a lot of people how I ended up with...I guess...great insight to navigating through life or offering advice on how to improve..."things" (I hate writing this part because it feels arrogant and haughty and I don't want to come across that way) or themselves.

This all ties back into the previous part about using suffering and adversity as the most significant times in your life for personal growth.

I could never sit across from someone, and be able to identify with their struggles or suffering, if I had numbed myself down through drugs, or wasn't introspective enough to look back on my life and own my mistakes, do my best to make amends for them, and ultimately make positive selfish choices that helped me love and listen better.  I could never sit across from someone and possibly help them if I hadn't made a lot of the very difficult choices I had to make in order to improve the quality of my life.  Which is what all of us should be doing, in my opinion.

Yes, I've had a lot of people seek me out in previous years for advice on traversing through the worst parts of their life.  And I hope in those times, I was able to help them in some way.  If I did, it was only because I had walked down similar paths (not the exact ones, because everyone's struggle is uniquely their own), made a lot of really bad choices, and somehow....someway...I found myself searching out the best way(s) to let go of resentment, shame, and anger and learned how to replace them with patience, empathy, sincerity, and forgiveness.

I can almost bet, anyone reading this has a story.  You have your own story about your life, and the hardships it has bestowed upon you at times.  And I can also just about bet money, looking back on some of those times you are proud of how you responded and grew from them.  And there's also a good chance, you've shared that with someone at some point, that learned something from what you went through.  And that in itself, is empowering others through your own experiences.



Being able to do so requires the suffering of course, but it also meant you might have been able to give someone a few encouraging words that helped them get through a period where they weren't sure how to cope anymore.  Or how they would face another day of the personal pain they were experiencing.

I've had times in my life that felt so debilitating that it took all the energy I could muster up just to turn out of bed, and put my feet on the floor so I could stand up.  I've had plenty of days where I prayed to God that I had no idea how I would face another day of agony, and felt completely defeated in life.

If you've ever been there, in that place of loss and despair, and sat down on the cold, damp floor at rock bottom and felt like you'd never have a day in your life again where you woke up happy again, I promise you that when you sit across from someone in that exact place....you'll see it in their eyes.

And if you found the strength to climb out of those places, you'll be a great source of strength and encouragement for the person you are sitting across from who is struggling with all of the same questions you had in those moments.

Make happiness and love your priority - 

In closing, I am going to reference the Grant study.

I have many times before, and will do so again, and probably will again at some point in the future because I think everyone should grasp and understand just how important love and a high quality of life is linked together.

Our life, from childhood to when we say goodbye to this world, the degree of happiness we  get to experience in it, is directly related to the amount of love we experience in it as well.

What is the Grant study?

The project, which began in 1938, has followed 268 Harvard undergraduate men for 75 years, measuring an astonishing range of psychological, anthropological, and physical traits—from personality type to IQ to drinking habits to family relationships to “hanging length of his scrotum”—in an effort to determine what factors contribute most strongly to human flourishing.
  • Financial success depends on warmth of relationships and, above a certain level, not on intelligence.
  • Those who scored highest on measurements of “warm relationships” earned an average of $141,000 a year more at their peak salaries (usually between ages 55 and 60).
  • No significant difference in maximum income earned by men with IQs in the 110–115 range and men with IQs higher than 150.

  • The warmth of childhood relationship with mothers matters long into adulthood:
  • Men who had “warm” childhood relationships with their mothers earned an average of $87,000 more a year than men whose mothers were uncaring.
  • Men who had poor childhood relationships with their mothers were much more likely to develop dementia when old.
  • Late in their professional lives, the men’s boyhood relationships with their mothers—but not with their fathers—were associated with effectiveness at work.
  • The warmth of childhood relationships with mothers had no significant bearing on "life satisfaction" at 75.
  • The warmth of childhood relationship with fathers correlated with:
    • Lower rates of adult anxiety.
    • Greater enjoyment of vacations.
    • Increased “life satisfaction” at age 75.
Vaillant's main conclusion is that "warmth of relationships throughout life have the greatest positive impact on 'life satisfaction'". Put differently, Vaillant says the study shows: "Happiness is love. Full stop."






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Saturday, November 12, 2016

Pain management - Get busy living.....


Injuries suck.  I love opening with a provocatively obvious statement right out of the gate.

Oh let me add, being sick also sucks.  I mean when you're really sick with the flu, or some type of bronchitis that makes daily living outright miserable.

None of this is news, of course.  I'm stating the obvious for a reason as a vehicle for the rest of this article.

What is it that we do when we are injured?  We train around it.  We rehab.  We compress it and elevate it, some people even still apply ice (groan).  In other words, we do all the things to manage dealing with it until said injury is healed.

When we are sick, we often medicate ourselves.  We take some off the shelf coma inducing elixir to help us manage the aches and pains, and numb us down as much as possible until it runs its course.

The commonality here is that we do things to manage illness and injury until it subsides, and we can resume feeling good again, or at least normal.  Because that's the goal.  Not to be in pain.  Not to feel sick.  Not to be injured.  And the best part of that, is once it does subside is that we are exceptionally appreciative to not be in pain anymore.  To not be coughing a lung out all day, each day.  To not feel like hammered shit.

I remember the night I drove myself to the emergency room in severe stomach pain that had been going on for a few days.  I had tried everything I could think of to relieve it.  Tums, ibuprofen, gas medicine, pepto.  Hell, I even made myself throw up, because I thought maybe I had something in my stomach that wouldn't come out either end and that if I "got it out", that I would feel better.  No such luck.

It was around 2 a.m. that it hit me, to test something out.  I pushed in on the lower right side of my abdomen, and then quickly let off and pain shot through my body like I had been hit by a lightening bolt.  Right then I realized the severity of my situation and I drove to the ER.

That night they wheeled me into emergency surgery and removed my appendix.

I awoke over a day later burning up with fever, that plagued me for a few days.  The pain was enervating.  On the third day my surgeon came in and told me that had I waited a few more hours that most likely I would have died.  I had obviously put my pain aside by "managing" and the infection from the rupture had spread into my body.

Luckily (probably to the dismay of some), I did survive.  But the experience did give me pause for thought, as my father called me while in the hospital and said "son, don't you think maybe you need to do a better job of assessing your pain management?"

His words weren't lost on me, as since then I've tried to not play the role of ultimate macho man, and understand that gutting everything out (in that case, literally) isn't always the best idea, and actually taking care of myself is kinda important.  Because I don't have an extra body lying around I can climb into if this one goes to hell in a hand basket.

All of this sort of hit me the other day as I was driving around running errands and rummaging through my thoughts.

I had gotten off the phone with my best friend and the conversation had left me feeling pretty awesome.  We laughed about a bunch of silly shit, and made fun of each other as we often do.  Then I set out to do my adulting for the day.

The levity from the conversation actually opened my eyes to the fact that, I realized I had mostly been "managing" a lot of shit in my life.  And management can be a good thing.  We are mostly required to manage shit throughout the day.  That's what adulting largely is.  You could easily interchange the terms coping with managing, I think.  You have a checklist of things to do, and you need to do them for the day.  Fair enough.

We get to infuse those moments of levity so infrequently because we spend so much time managing the uncomfortable life we live in.  It's our fault.  It really is.  After all, we created it.  We teach the people we hold closest to us how to treat us.  Because we allow it.  We tolerate it.  Then we develop coping mechanisms that enable us to become comfortable in the discontent of it all.  We emotionally medicate and numb ourselves down so we can "manage" our life.  And at that point, we're not really alive.  We're just breathing.

The awareness of such often happens in these epiphanies where levity removes our injuries, illnesses, having to perform pain management.  Our eyes become opened to just how much pain management we've been doing.  I've sat across tables from people I loved who I knew had immersed themselves so heavily in pain management that they had climbed the ladder to pain CEO levels.  Outwardly, to most people, they were doing just fine.  They had their shit together.  They knew how to smile through the pain and had a life that from all appearances, looked "normal".  And that word right there, normal, I don't even know what that means anymore because I don't really know of anyone that isn't consistently waging some battle in their life that incarcerates and shackles their joy in some way.

I'm not saying our life should be Disney land everyday.  Nor should it be.  How are you ever going to have periods of personal growth if you don't walk through some suffrage?

Pressure is the catalyst for growth.  Change doesn't often happen until the pain of staying the same outweighs the fear of change.

My realization during that drive was that, most often something happens that gives us that moment of levity that provides contrast to just how much pain management we've been doing, or we hit a breaking point where we can no longer manage the discomfort, and something must change.

The worst part of this actualization is we see how much in our life we've been "managing".  You find yourself saying "I thought I was doing ok."  Then realize that well, you haven't been.  And those movements are either the launching pad for the initiation of change in our life, or we wake up everyday with far more clarity about just how much our life doesn't look like what we desire it to be, but succumb to simply "dealing with it".

Nothing like having it all come crashing down on you suddenly like that, eh?

I am totally down for adhering to the mantra that we should wake up each day and be thankful for so many of the things we do have in our life that are genuine blessings.  Somewhere this morning someone is praying over their child who is fighting a battle with cancer.  And you're not that person.

Somewhere this morning, someone is trying to figure out where their next meal will come from.  And  you're not that person.

Yes, it's true.  I could be labor on and on about this all day about how "someone else has it worse."  And as I was once told, as I minimized the problems in my own life to someone - "Yes Paul, someone else has it worse, and those people are dead."

The mindset of minimizing your own grief is an awesome way to make sure you don't seize a life you'd be much happier and more productive in.  Because then you rationalize with that old and tired cliche that "it could be worse."  Yes, and as noted, you could be dead.  But if you're reading this, you're not.

People bypass seizing the life they would rather have because doing so often takes work.  A lot of work.  A lot of change.  And change is often frightening.

It often requires overcoming fears that are rooted in the unknown.  So we don't change our life because we're afraid of change, and failure, and ridicule, and ostracizing, and thus we say "I CAN live this way."

And you can.  Truly, you can.

I CAN eat dog food and survive, but I probably won't be very fulfilled and happy in doing so.  Not only that, dog food is designed for dogs.  I'd probably be better off eating food humans should be eating.  Even more, I'd probably feel better making food selections that improve my quality of health and well being.

If your "life diet" has been Alpo, then after eating it day after day after day, you'd eventually just adjust to the fact that "hey, this is what I eat.  And you know what?  It could be worse.  I could be starving."

Yes, and starving people...if they keep starving, eventually die.  And at some point, you'll either grow tired of eating the dog food, and starve to death, or you'll get a taste of food that is fit for human consumption and decide that "I don't have to eat this dog food shit each day."

I know, that's really deep right there - dog food and all.  I'm like a modern day Socrates with this shit, but I think you probably understand the spirit of it all.

The actual real life newsflash here is this - moving out of the pain management zone often requires one change.  Just one.  Not four.  Not three.  Not twelve.  Not four hundred.  It's the one.

Yes that one often means a lot of decisions and changes that will domino afterwards, but I can tell you this - a huge part of excellence in our life is mustering up the courage to bring issues we need deal with to the forefront of our life, and make a choice about them.  When we don't, we are left with alternatives that we haven't chosen for ourselves.  Paraphrasing from Bonhoeffer.

And that is often the predicament that leaves us managing.  Because now we are coping with a life that has been created through situations that we didn't choose.  That we didn't really want.  That don't allow us to wake up with that overriding sense of consistent levity that truthfully, we all more or less desire.  So we cope.  And we say "I am doing ok.  Yes, that milkbone is just fine."

I wholly agree that our mindset of happiness requires us to be introspective about the things we should be thankful for in our life.  But it also means we should be introspective enough to identify when we are merely coping, or applying pain management to our life as well.

When my appendix ruptured, I had a choice.  To sit in my house and die a slow and agonizing death.  Or to drive to the emergency room and get help.  I chose to help myself.  That meant getting cut open, and having parts removed from me that were causing my pain, and would eventually lead to my demise.  I had to make one decision in order to live.  Drive myself to the hospital.



Life, for a lot of people can look a lot like that, but on a longer timeline.  They will suffer and live in pain, and find ways to manage.  All to avoid making a drive to a new destination where yes, they may get cut open, and have to recover from that on the other side of it all.  But afterwards can wake up each day without that nagging ache that doesn't require so much management.

"Get busy living, or get busy dying". -- Andy Dufresne

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Monday, November 7, 2016

Thoughts about life, crap, training, and stuff - Collection 1


Oh hey there.

Yes, I know my writing here has been fleeting and absent for weeks or months at a time.  I've had so many things going on in life that it's largely taken a backseat.  Not my writing, just writing on here.  In case you haven't been following most of my training articles have been going to t-nation and I'm also busy working on a new novel.

With that said, I realized the other night as I was swiping through my social media that there's so much good information in regards to training being distributed now that it might be a decent idea to grab some of the things I see and just collect them on here in blog posts now and then and throw in a few comments.

I titled this one "Collection 1" however don't expect me to keep the count in order.  When Jamie Lewis and I were doing the Chaos and Bang podcast we lost count on the episode number all the time and it became a mainstay of comedy to use a random number on purpose.

With all that said, let's get to it, shall we?

Conditioning - EPOC and steady state cardio

I happened across two pieces this week I read that were interesting.

The first one was from pubmed.

https://www.ncbi.nlm.nih.gov/pubmed/26950358

This is the second time I've read about EPOC (excess post exercise oxygen consumption) the last few weeks.  In case you didn't know, one of the supposed benefits of doing a lot of intervals or HIIT is that you're going to have the ol' metabolism revved for hours and hours post workout, burning calories at a blazing clip that will turn you into a real life Professor Klump (go to bed fat, wake up shredded).

Unfortunately, it's really not the case.  From the other studies I read basically EPOC values came out to around an additional 14% of calories burned from HIIT style training, with about 7% of calories burned EPOC when doing LISS.

Now you may say "hold on, that's twice the amount!".  However what actually matters the most is the total number of calories burned during AND after conditioning/cardio work.  200 calories burned from interval training with an additional 14% added on through EPOC is 228 calories.  If you burned 300 calories through some form of steady state with an additional 7% we don't need to do more math here.  You had a larger energy deficit through the steady state.

I didn't have to write all of this really.  I could have summed it up quickly and just written "total calories burned during cardio style exercise is more important than the type you use when striving for fat loss."  With that said, I still think doing intervals is a great idea for reasons outside of fat loss.  Mainly because getting in great shape helps to increase work capacity in the gym, i.e. you can recover faster between sets, thus allowing you to do more work, and volume has some direct correlations with muscle growth.

LISS gets a bad rap sometimes and I'm not sure why.  It serves a number of valuable purposes not only for fat loss, but stress reduction (if  used properly) and can help aid in recovery.  Where HIIT style training tends to be another form of training that detracts from it.

Which led me to end up reading this piece as well....

http://www.8weeksout.com/2016/11/01/why-conditioning-may-save-your-life/

This was a great piece because he goes into inflammation, something I've covered a lot in the past, and the difference in good inflammation that does it's job, and chronic inflammation that speeds us to an early grave.  As noted above, HIIT is a high form of stress that tends to turn on the sympathetic nervous system and is another inflammation driver.  If you're already busting balls in the gym, and doing intervals, and you have a high level of stress in your personal life, then it's a good bet you're driving a high degree of chronic inflammation into your body.  Not good.

Take home note here - Use both steady state and intervals.  But balance it out so that fat loss goals are being met in conjunction with recovery needs.  For every HIIT/interval session you do, you should have around 5 sessions of steady state in between.

Driving down inflammation was also one of the reasons I became so interested in the exogenous ketones as well.  All you have to do is Google "BHB inflammation" and you'll find a metric ton of peer reviewed research on how well BHB fights inflammation.  I've covered at at length before, so just do some searching through here and you'll find it all.  If you are interested in using them, here is my link.

https://liftrunbang.pruvitnow.com/


Training - Yeah, carbs are good

This one should be no surprise.

https://www.ncbi.nlm.nih.gov/pubmed/27766133

This study investigated the effect of three consecutive days of high CHO intake on CrossFit performance and corresponding metabolically -related variables in strength trained individuals.

This study was only 9 days long, but for serious I don't need a study that spans a century to know that a diet rich in carbs is going to promote a higher degree of performance for the athlete.

Basically this study showed that the longer training went on, the group that was eating more carbs started performing significantly better.  Thanks for that newsflash from the city.  Again, the study was short, but I think you'd see that trend continue even if it were much longer.  

If body recomp is your goal, then at some point you'll need a hypocaloric diet, which does often mean reducing carbs (and fats), but if you're after performance then using carbs is essential.  Yes I wrote essential because the evidence is fairly overwhelming that diets higher in carbs allow one to perform better than one low in carbs, or (God forbid) no carbs at all.  

Fat loss - 

For this one I want to give a shout out to Vince Dizenzo, who lost 100 pounds.  I've watched his transformation happen and he's been very candid about all the struggles that came with it, and I really appreciate that kind of transparency when someone sets off on a journey like that.

https://www.elitefts.com/coaching-logs/operation-be-less-fat-100-lbs-down-i-did-it/#.WCCA_zmqKcw.facebook

When you read this (and you should) take note of this part........

The long and short of the story, it's been a slow and steady process. The only exception was one time when I lost 40 lbs in 12 weeks. I ended up putting that all back on and then some. Since then, my weight loss actually averages out to just around 1.5 lbs a month.

1.5 pounds a month.  For those complaining during their fat loss or body recomp journey, think about that for a long time.  No seriously, think about a whole month of dieting and training for 1.5 pounds.  Most people complain when they don't see that each week.  Then they blame the diet coach or get discouraged, and quit and then later have to start all over again.  

As I've written before, if you walk 10 miles into the woods, it's a 10 mile walk back out.  Don't expect to undo 10 years of bad habits in a few weeks.  The struggle will be real.  Make a choice to dig deep and see the process through, or quit like the majority of new years resolution people do after 6 weeks or so.  

Vince is also candid in that fact that he believes he most likely developed an eating disorder while getting over 300 pounds.  And that it's something he will always struggle with.  I think it's great he brings up that point because eating disorders are usually just associated with females, but I've talked to plenty of males who do suffer from them, and I believe it's an issue that should be brought to the forefront more.  

Powerlifting drives the whole "get your weight up" mantra.  One that often leads strength athletes down the road of poor eating habits and consistent binge eating in order to put up higher numbers.  At some point, all of that is going to be gone, and the lifter is often left hating how they feel and look.  I've talked to enough of them to know this, and was one myself.  

It's also a reason why a lot of lifters struggle to break free of the mentality of "weight on the bar" when they do set down that path.  It's been ingrained in them so long to lift more and more and more that as soon as they see some dips in strength, they freak out, and go right back to shoveling in food in massive quantities.  

It's your life.  Do with it what you please, but also understand at some point there will be consequences for chasing numbers if your means to an end includes huge drug cycles and gaining a massive degree of bodyfat.  It's hard to kick ass or get on the platform when strapped to a kidney dialysis machine or are awaiting open heart surgery.  Nope, you don't have to set out to get shredded or get into single digit bodyfat, but I firmly believe that you can keep your body comp in check and still hit the numbers you are after.  It may take longer, but it will take a LOT longer to reverse all the damage done later if you throw caution to the wind in regards to your health.

Recovery - 

This ties in with the article above about steady state vs interval work.  I have no idea how I came across it but it's worth a read and echoes things I've covered in the past about recovery.

http://www.ptonthenet.com/articles/activate-the-parasympathetic-nervous-system-to-improve-recovery-3910

What I liked about this one is that she drives home the importance of implementing a recovery protocol.  That's something I don't think many people take into account.  People bark all the time about how important recovery is, then when you ask them what they do for recovery it's usually something about deloading.  That's just not enough.

When you start to take into account all of the things that drive stress and turn the sympathetic nervous system on, it's not enough to have a few days or even a week of less training intensity to spend more time allowing the parasympathetic nervous system to recover.

Think about the stress involved in something as simple as body recomp -

1.  Dieting - generally a stress
2.  Training - a stress
3.  Interval training - a stress
4.  Job - often a stress, usually is
5.  Kids - stress
6.  Relationship problems - stress
7.  Traffic - stress
8.  Finances - stress

We could keep going but I think you get the point.  There has to be some time where you decompress completely to allow systemic recovery to happen.  Localized recovery at the muscular level isn't that big of a deal.  Unless you trained so hard that you can't walk normally from the soreness, most of us don't need to balance that out.  However we do need to balance out meeting the demands for nervous system recovery.

1.  Massage
2.  Reducing intensity in training
3.  Steady state cardio
4.  Periodic breaks from dieting
5.  Creating healthy coping mechanisms for life and relationship stress
6.  Doing things that release more oxytocin and endorphins (cuddling, laughing, petting your dog or cat, etc).

Have a recovery protocol and be just as strict about it as you are about going for that bench PR.  The bench PR is going to come much faster if your recovery demands are being met.


Life and crap - 

I read this piece twice I loved it so much.  I can literally use "LOL" here because I did in fact laugh out loud several times in reading this piece.  I won't spoil it.  Just read it.

http://www.esquire.com/news-politics/a26792/honesty0707/


I'm not sure where this next article could fall under, or if it's even real as I did not want to research it to find out that it was false, because that would have ruined it for me.

http://www.allhealthynews.com/623/eating-a-vagina-cures-cancer-according-to-cancer-treatment-studies/

Two things.......

1.  I know of no restaurants that serve vagina.  I obviously assume they meant performing cunnlingus.
2.  If that's the case then vegan and vegetarian men are clearly at a higher risk of cancer.  Because they don't perform cunnilingus.  They just lick the bush.

I'm out!

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