In a world drowning in data, we often focus on output: what we create, what we post, and what we achieve. But what about the input?
The sheer volume of information, entertainment, and distraction thrown at us every second is unprecedented. We are constantly consuming—from social media feeds and 24/7 news cycles to endless streaming options and notifications. This constant stream of digital input is the invisible force shaping our mental landscape, our energy levels, and even our sense of self-worth.
If we want clear thought, focus, and genuine self-improvement, we can no longer afford to treat our minds like a passive dumping ground for whatever the internet throws our way. It’s time to practice Input Hygiene.
What Is Input Hygiene?
Think of it this way: You wouldn’t eat junk food all day and expect to feel energized and healthy. The same principle applies to your mind. Input Hygiene is the conscious, deliberate process of curating what you allow into your attention. It’s about protecting your mental space from low-quality, toxic, or simply overwhelming information.
Why It Matters Now More Than Ever
Combating Digital Fatigue: That feeling of mental exhaustion isn’t just from work; it’s often from the relentless cognitive load of processing endless, uncurated information. Reducing noise frees up energy for things that actually matter.
Protecting Your Baseline Happiness: Constant exposure to curated “highlight reels” on social media or sensationalized news narratives can warp your sense of reality and hijack your mood. Filtering your input helps you maintain a healthy, balanced perspective.
Cultivating Deep Focus: Your brain is constantly being trained to handle tiny, rapid bursts of information (the scroll). Improving your Input Hygiene retrains your attention span, allowing you to engage in deeper work, reading, and thought.
Three Simple Steps to Better Input Hygiene
1. Audit Your Information Sources
Take a mental inventory of everything you consume on a typical day. Where is the majority of your input coming from?
Identify the “Junk Food”: What sources consistently leave you feeling anxious, jealous, or simply drained? Unfollow, mute, or block them. Your news feed is not a moral obligation.
Seek “Nutritious Food”: Actively seek out sources that inspire you, teach you a new skill, or provide balanced, well-researched perspectives. Think: books, long-form articles, thoughtful podcasts, or accounts that genuinely add value.
2. Implement “Digital Intermittence”
Just as intermittent fasting gives your body a break, digital intermittence gives your mind a break.
The First and Last Hour: Commit to making the first hour after waking up and the last hour before bed device-free. Don’t start your day reacting to the world’s demands or end it scrolling. Use this time for reflection, reading, or planning.
Scheduled Checks: Instead of checking email or social media whenever a notification pops up, schedule three specific times a day (e.g., 9 AM, 1 PM, 5 PM) to engage with them. In between, the apps are closed.
3. Control Your Defaults
We often fall into poor habits because they are the path of least resistance. Change the default setting of your devices and environment to support better choices.
Silence the Notifications: Turn off non-essential push notifications for everything except direct calls and texts.
Move the Apps: Remove distracting apps (like social media or games) from your home screen and put them in a folder buried on a third screen. The slight friction makes you think twice before opening them.
Make Knowledge Accessible: Put a physical book, a notebook, or a hobby project right next to your couch or bedside table. Make the healthy input the easier choice.
The Takeaway: Your mind is the engine of your life, and the quality of your output is entirely dependent on the quality of your fuel. Start treating your attention with the respect it deserves. Start practicing Input Hygiene today.
Sometimes I really miss having abs. It’s been almost 20 years since mine were discernible in any fashion and it has occurred to me on several occasions that the longer I wait to address the issue, the harder it will be to fix. Looking into the problem more thoroughly I realize that for health and self-esteem reasons, this is something I really want to address before I retire. I’m already an older Dad, and I don’t want to be that guy who can’t keep up with his 10 year old son. I also don’t want to be that guy who has a heart attack in his 50’s. Let me walk you through my research on the subject and what I plan to do about it
The first thing we need to do is understand the enemy. Belly fat, also known as visceral fat, is fat that surrounds your internal organs. It’s considered particularly dangerous because it’s been linked to a number of health problems. Visceral fat differs from subcutaneous fat, which lies beneath the skin. It is more metabolically active and releases hormones and inflammatory substances that can impact health.
Lets look specifically at some of the metabolic effects. It releases fatty acids and other substances that interfere with insulin signaling, leading to insulin resistance. This can impair your body’s ability to regulate blood sugar levels which contributes to the development of type 2 diabetes. Visceral fat produces hormones and adipokines (cell-signaling proteins) that can disrupt metabolism. These substances can affect appetite regulation, energy expenditure, and fat storage, making it harder to lose weight and maintain a healthy body composition. Visceral fat is associated with an increased risk of dyslipidemia, a condition characterized by abnormal levels of cholesterol and triglycerides in the blood. This can contribute to the development of heart disease and other cardiovascular problems.
In addition there are a variety of inflammatory threats to your body. Visceral fat secretes cytokines, which are molecules that promote inflammation. This low-grade, chronic inflammation can damage tissues and organs throughout the body, contributing to a wide range of health problems, including heart disease, stroke, diabetes, and cancer. Visceral fat also generates reactive oxygen species (ROS), which can cause oxidative stress and damage cells. This further contributes to inflammation and chronic disease.
Visceral fat is not merely a passive storage of energy; it actively contributes to metabolic dysfunction and chronic inflammation. Reducing visceral fat through a healthy diet, regular exercise, and stress management is crucial for improving metabolic health, reducing inflammation, and lowering the risk of various chronic diseases.
What are some of the factors that contribute to the acquisition of visceral fat? Hormonal changes, such as those occurring with age or stress, can influence fat distribution. Cortisol, a stress hormone, can promote belly fat accumulation. One more reason I need to leave my career as an air traffic controller asap. Insulin resistance, often linked to poor diet and lack of exercise, can also contribute. If you are having difficulty sleeping, changes in appetite, or unexplained weight gain, fatigue or mood swings you may want to see a health professional for advice on managing your hormone levels. Genetic predisposition can play a role in where your body tends to store fat, including the abdominal area. It should be pretty obvious looking around the dinner table during a Thanksgiving reunion if you are predisposed to belly fat. I know just looking at my Dad’s side of the family, there is no doubt. Diet and exercise habits significantly influence belly fat. A diet high in processed foods, sugary drinks, and unhealthy fats can lead to weight gain and increased visceral fat. Lack of physical activity further exacerbates the issue.
We know that chronic low-grade inflammation contributes to a variety of issues. Understanding the specific factors may help you make informed choices. It’s a bit of a wake up call to realize just what kind of snowball effect a little tummy pudge is rolling into. Lets do a little recap and add some more specifics: Visceral fat cells release adipokines, which are cell-signaling proteins. Some of these adipokines, like tumor necrosis factor-alpha (TNF-alpha) and interleukin-6 (IL-6), are pro-inflammatory, meaning they promote inflammation. As visceral fat accumulates, it attracts immune cells called macrophages. These macrophages release additional inflammatory cytokines, further exacerbating the inflammatory response. The fat cells release free fatty acids into the bloodstream. These free fatty acids can trigger inflammation in various tissues and organs, including the liver, muscles, and blood vessels. Visceral fat also generates reactive oxygen species (ROS), which are unstable molecules that can damage cells and tissues. This oxidative stress can contribute to inflammation and chronic disease. Even with my marginal understanding of what all this means, it still kind of freaks me out.
Just to reiterate, again, visceral fat acts as an endocrine organ, secreting hormones and adipokines that influence inflammation and metabolism. The accumulation of visceral fat leads to a chronic, low-grade inflammatory state, which is linked to numerous health problems. Reducing visceral fat through lifestyle changes like diet and exercise can help decrease inflammation and improve overall health. Yup, that’s why we want abs.
So how do we deal with all these issues and flatten our stomach? I suggest we start with food. Eat more fruits and vegetables. They are low in calories and high in fiber, which can help you feel full and satisfied. Choose whole grains like brown rice, quinoa, and oats over refined grains like white bread and pasta. Include sources of lean protein such as chicken, fish, beans, and lentils in your diet. Incorporate healthy fats like those found in avocados, nuts, seeds, and olive oil.
Here are 5 sample recipes that, as part of a balanced diet and active lifestyle, can support your goals for reducing belly fat:
1. Quinoa and Black Bean Bowl:
Ingredients: Quinoa, black beans, chopped bell peppers, diced avocado, chopped cilantro, lime juice, olive oil, salt, and pepper.
Why it helps: High in fiber and protein, this bowl keeps you full and satisfied. It’s also packed with nutrients and healthy fats.
Why it helps: Overnight oats are a great source of complex carbohydrates, fiber, and protein, providing sustained energy and keeping you full until lunchtime.
5. Chicken and Vegetable Stir-Fry:
Ingredients: Chicken breast, assorted vegetables (broccoli, bell peppers, snap peas), brown rice, low-sodium soy sauce, garlic, ginger.
Why it helps: This stir-fry offers lean protein from chicken, fiber from vegetables, and complex carbohydrates from brown rice, making it a balanced and satisfying meal.
Remember, these recipes are just examples, and you can adjust them to fit your preferences and dietary needs. Focus on incorporating whole, unprocessed foods, lean protein, healthy fats, and plenty of fruits and vegetables into your diet for optimal results. For further reduction of inflammation I would suggest going organic when it’s available and you can afford it. I could, and probably will, write a whole other blog post on the problems with pesticides.
A ketogenic diet can also potentially help reduce belly fat. By drastically limiting carbohydrate intake and promoting fat burning for fuel (ketosis), it may lead to overall weight loss, including visceral fat. Some studies suggest that ketogenic diets might be more effective at reducing visceral fat compared to other diets. However, more research is needed to confirm long-term effectiveness and safety. I am personally starting to lean away from keto as an option to reduce my gut size. I worry that my age and relatively inactive lifestyle could leave me open to unwanted side effects from ketosis such as nutrient deficiencies, kidney stones or liver problems. Talk to a doctor if you are thinking about going keto for a flat tummy.
In case you are going this route here are 5 sample keto-friendly recipes that, as part of balanced ketogenic diet and active lifestyle, can support your goals for reducing belly fat:
Avocado and Shrimp Salad:
Ingredients: Shrimp, avocado, cucumber, red onion, olive oil, lemon juice, salt, and pepper.
Why it helps: This salad is low in carbs, high in protein and healthy fats, making it a satisfying and filling meal that won’t kick you out of ketosis.
Why it helps: Chicken thighs are a good source of protein and fat, while asparagus provides fiber and essential nutrients, keeping you satiated and energized.
Zucchini Noodles with Pesto and Chicken:
Ingredients: Zucchini noodles (zoodles), pesto (made with olive oil, basil, pine nuts, garlic, and Parmesan cheese), grilled chicken breast.
Why it helps: Zoodles are a low-carb alternative to pasta, and the pesto and chicken provide healthy fats and protein, making this a delicious and filling keto-friendly meal.
Cauliflower Fried Rice:
Ingredients: Cauliflower rice, eggs, vegetables (peas, carrots, onions), soy sauce (or coconut aminos for a lower-sodium option), sesame oil.
Why it helps: Cauliflower rice is a great substitute for traditional rice, and this dish offers a good balance of protein, healthy fats, and fiber.
Keto Chili:
Ingredients: Ground beef, bell peppers, onions, tomatoes, chili powder, cumin, garlic powder, salt, and pepper.
Why it helps: This hearty chili is packed with protein and healthy fats, keeping you full and satisfied while staying in ketosis.
Again these recipes are just a starting point, and you can adjust them to fit your preferences and dietary needs. Honestly the only one I’ve actually tried is the keto chili and it’s just not the same without the beans.
Reducing the inflammation will help us get into a position where we feel healthier and more energetic. Then we can really get into the physical fitness aspect with more enthusiasm. Here are five more recipes that can specifically help with inflammation:
Why it helps: Turmeric and ginger have potent anti-inflammatory properties. The fruits and vegetables provide antioxidants and fiber, while the yogurt adds protein.
Mediterranean Salad with Grilled Salmon:
Ingredients: Mixed greens, grilled salmon, tomatoes, cucumbers, olives, red onion, feta cheese, olive oil, lemon juice, and herbs (oregano, basil).
Why it helps: The Mediterranean diet is known for its anti-inflammatory benefits. Salmon provides omega-3 fatty acids, which fight inflammation, and the vegetables offer antioxidants and fiber.
Why it helps: Berries are rich in antioxidants and fiber, while walnuts provide omega-3 fatty acids and polyphenols, all of which have anti-inflammatory effects.
Lentil and Vegetable Curry:
Ingredients: Lentils, mixed vegetables (carrots, bell peppers, broccoli), coconut milk, curry powder, turmeric, ginger, garlic, and onion.
Why it helps: Lentils are high in fiber and protein, promoting satiety and gut health. The vegetables and spices offer antioxidants and anti-inflammatory compounds.
Oatmeal with Berries and Nuts:
Ingredients: Rolled oats, milk (or plant-based alternative), berries, nuts (almonds, walnuts), and a sprinkle of cinnamon.
Why it helps: Oats are a good source of soluble fiber, which can help reduce inflammation. Berries and nuts add antioxidants, healthy fats, and protein to keep you feeling full and satisfied.
Focus on incorporating a variety of whole, unprocessed foods rich in antioxidants, fiber, and omega-3 fatty acids to promote overall health and reduce inflammation.
Now for some workout routines to take advantage of all that extra energy we’ll have from eating well and reducing inflammation. Regular exercise typically involves at least 150 minutes of moderate intensity aerobic activity or 75 minutes of more intense activity. This can be spread out over the week into five – thirty minute workouts or whatever works for you. For those of us with more time and will power maybe we can raise the bar a little, but be careful of overreaching. You don’t want to hurt yourself and be unable to work out for days or weeks. Engage in both cardiovascular exercise and strength training to improve insulin sensitivity, boost metabolism, and promote fat loss.
Cardiovascular exercise: Activities like running, swimming, biking, and dancing can help burn calories and reduce overall body fat, including belly fat.
High-intensity interval training (HIIT): HIIT workouts involve alternating short bursts of intense exercise with periods of rest, which can be effective for burning fat and boosting metabolism. Here is an example if a HIIT workout focusing on belly fat reduction:
Warm-up (2 minutes):
Light jog in place or jumping jacks (1 minute)
Dynamic stretches like arm circles, leg swings, and torso twists (1 minute)
Workout (8 minutes):
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit twice.
High Knees: Run in place, bringing your knees as high as possible towards your chest.
Burpees: Squat down, kick your feet back into a plank position, do a push-up, jump your feet back to your hands, and explosively jump up.
Mountain Climbers: Start in a plank position and alternate bringing your knees towards your chest in a running motion.
Butt Kicks: Run in place, kicking your heels towards your glutes.
Jumping Jacks: A classic cardio exercise that gets your heart rate up and works your entire body.
Cooldown (Optional): Light stretching or walking to bring your heart rate down gradually.
Important considerations:
Intensity: Push yourself to work at a high intensity during the 40-second work intervals.
Form: Maintain proper form to avoid injuries and maximize the effectiveness of each exercise.
Modifications: Modify exercises as needed to suit your fitness level. For example, do modified burpees with a step instead of a full push-up.
Progression: As you get fitter, increase the duration of the work intervals or add more challenging exercises.
Consistency: Aim to do this workout 3-4 times per week, along with a healthy diet and other forms of exercise, for optimal results.
This is just a sample workout, and you can adjust it to fit your preferences and fitness level. If you really don’t know what you are doing, there are plenty of Youtube videos that will guide you through a HIIT session. If you have health issues, consider consulting with a healthcare professional before starting any new exercise program.
Strength training: Building muscle through exercises like weight lifting and bodyweight exercises can help increase your metabolism and burn more calories at rest. Here are some simple sample exercises you can do almost anywhere:
Bodyweight Exercises:
Squats: Stand with feet shoulder-width apart, lower your hips as if sitting back into a chair, keeping your back straight and chest up.
Lunges: Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Keep your front knee aligned with your ankle and your back heel lifted.
Push-Ups: Start in a plank position, lower your body towards the floor by bending your elbows, and push back up to the starting position. Modify by doing knee push-ups if needed.
Plank: Hold a straight line from head to heels, engaging your core, glutes, and shoulders. Start with 30 seconds and gradually increase the duration.
Side Plank: Lie on your side, supporting your body with your forearm and feet. Keep your body in a straight line and hold for as long as possible.
Exercises with Weights (Dumbbells or Resistance Bands):
Dumbbell Rows: Hinge forward at the hips, keeping your back flat. Row the dumbbells towards your chest, squeezing your shoulder blades together.
Dumbbell Chest Press: Lie on your back with knees bent and feet flat. Hold dumbbells with elbows bent, and press them up towards the ceiling.
Dumbbell Shoulder Press: Stand with feet shoulder-width apart, hold dumbbells at shoulder level with palms facing forward. Press the dumbbells straight up overhead.
Dumbbell Bicep Curls: Stand with feet shoulder-width apart, hold dumbbells at your sides with palms facing forward. Curl the dumbbells towards your shoulders, keeping your elbows close to your body.
Dumbbell Tricep Extensions: Stand with feet shoulder-width apart, hold a dumbbell with both hands overhead. Lower the dumbbell behind your head, keeping your upper arms stationary.
Start with a weight that challenges you but allows you to maintain good form. Aim for 3 sets of 10-12 repetitions for each exercise. Gradually increase weight or repetitions as you get stronger. Incorporate these exercises into a well-rounded fitness routine that includes cardio and core work for optimal belly fat reduction and overall health.
Core exercises: Exercises that target your abdominal muscles, such as planks, crunches, and leg raises, can help strengthen and tone your core, but they won’t necessarily spot-reduce belly fat.Here are 10 exercises that effectively target your core muscles, helping to strengthen and tone your midsection:
Plank: A classic core exercise that engages your entire core, including your abs, obliques, and lower back. Hold the plank position for as long as you can, maintaining a straight line from head to heels.
Side Plank: This variation targets your obliques and helps improve core stability and balance. Hold the side plank position on one forearm, keeping your body in a straight line.
Crunches: A popular exercise for strengthening the rectus abdominis (the “six-pack” muscle). Lie on your back with knees bent and feet flat on the floor. Curl your upper body towards your knees, engaging your core.
Bicycle Crunches: This exercise works your abs and obliques simultaneously. Lie on your back, bring your knees towards your chest, and alternate touching your elbow to the opposite knee, as if pedaling a bicycle.
Russian Twists: This exercise targets your obliques and improves core strength and rotational power. Sit on the floor with your knees bent and feet flat. Lean back slightly, holding a weight or medicine ball, and twist your torso from side to side.
Leg Raises: This exercise strengthens your lower abs and hip flexors. Lie on your back with legs extended. Raise your legs towards the ceiling, keeping them straight or slightly bent, and lower them back down with control.
Flutter Kicks: This exercise targets your lower abs and improves core endurance. Lie on your back with legs extended. Lift your legs slightly off the ground and alternate kicking them up and down in a fluttering motion.
Mountain Climbers: This dynamic exercise engages your entire core, as well as your shoulders, chest, and legs. Start in a plank position and alternate bringing your knees towards your chest in a running motion.
Bird Dog: This exercise challenges your core stability and coordination. Start on your hands and knees, then extend one arm and the opposite leg simultaneously, maintaining a straight line from head to heel.
Dead Bug: This exercise improves core strength and stability, particularly in the transverse abdominis (deep core muscle). Lie on your back with arms and legs extended towards the ceiling. Lower one arm and the opposite leg towards the floor, keeping your core engaged, and alternate sides.
Remember to start with a comfortable number of repetitions and sets, and gradually increase the intensity and duration as you get stronger. Focus on maintaining proper form and engaging your core throughout each exercise to maximize its benefits and prevent injuries.
Other strategies to combat belly fat include the fitness and welfare basics. Aim for 7 to 8 hours of quality sleep per night to support hormone regulation and overall health. Practice stress-management techniques like yoga, meditation, deep breathing exercises, or spending time in nature. Remember that sustainable weight management takes time and effort. Don’t get discouraged by setbacks, and focus on making healthy choices consistently. Your lifestyle choices have a significant impact on your health and body composition. By adopting healthy habits, you can take charge of your well-being and achieve your goals. If I accomplish mine, I will certainly update with what worked and what did not. Good luck with those abs!
I’ve talked about this a little in some previous posts, but never really got into any detail. The keto diet is a low-carbohydrate, high-fat diet designed to shift your metabolism from relying on glucose (carbohydrates) for energy to relying on ketones (fat). This metabolic state is called ketosis. By significantly reducing carbohydrate intake (less than 30 grams a day for me) and increasing fat consumption, the body is forced to use fat as its primary energy source.
For me, the most difficult issue with this diet was the company I kept. Having family and friends around deviously offering high carb foods and sugary treats was an ongoing distraction. My nemesis, beer, was another big hurdle. I’m sure a lot of people with stressful jobs get this, but at the end of the work day there is this willpower vacuum. Your adrenaline is calming down as you leave work just so you can endure an hour-long drive through traffic to get home and deflate. Nothing sounds better than a burger, some fries and an ice cold beer. Nope, not on keto. You can have a burger with no bun, some cheese, low sugar veggies, and a glass of water.
As a result of temptation, over the course of five months I slipped in and out of ketosis several times and that back and forth kind of sucks. Keto is definitely something you should be prepared to maintain for the long haul. I didn’t measure ketones with special equipment or strips or anything because I never felt that serious about the experiment and it was pretty obvious to me when my metabolic shift occurred. The first time getting into keto consisted of about a week of sluggishness where I felt like I could not sleep enough and a pretty gnarly headache for about 3 of those days. I’ve always struggled with some bad breath issues so I did not notice that symptom in particular and my wife is pretty good at letting me know if it’s a problem. I generally brush and use mouthwash 2 or 3 times a day and use Altoids between meals. Can’t do Altoids on keto, or at least you need to be careful not to do too many.
After about a week my mind became noticeably more clear and my short term energy became more easily accessible. By easily accessible I mean that the period from rest to motion grew shorter. For example getting up off the couch became easier and I didn’t have to stumble around for a few minutes before it felt like my muscles and mind were up to speed. I felt less desire for caffeine. In fact, over the course of 3 weeks I went from a pot a day to zero coffee. It was a weird feeling being at work without a coffee cup.
The first time I slipped out of keto was only 3 weeks in, but the effect was like being drugged. After a hard day of work, weakness overtook my senses and I decided to relax with a hazy IPA. I barely made it through half the beer when fog seemed to come over my mind and my muscles seemed to become too relaxed. I remember my vision was affected to the point where I couldn’t read words on the tv screen even with my glasses on. When I got up to walk it took effort and my balance was off for about 20 minutes while I experienced an intermittent kind of vertigo. I think it took me about 3 days to get back into keto after that. The fatigue transition was milder and the headache was very minor. Basically, the day after that one beer I felt like I had a very mild hangover.
The weight loss or the way it worked rather, was quite surprising. Over those first 3 weeks I lost ten pounds, but then I stopped losing weight for a week after that one beer. I figured that those first few pounds were mostly water weight anyway, and I didn’t worry too much. The surprise was that it stopped so completely even though my diet didn’t really change, I think it took almost 2 weeks to drop another pound.
Another cool effect of keto was the appetite suppression. With the right meal I could eat around 11am, eat another small meal around 6 or 7pm and be satisfied until 11am the next day. This was quite novel for me, because when I’m not on keto I tend to graze with 5 or 6 small meals and snacks throughout the day.
Depending on what you decide to eat on your keto diet it can be a little more expensive and a lot more work than normal meals. For some people the food cost alone could be prohibitive. I’m used to California prices which for a lot of the basics is a little more than triple what my brother pays for the same thing in Maine. I tried a bunch of different things but the one I liked the best was the steak and salad meal plan. I would buy a large pack of ribeye steaks, preferably from Costco when they are on sale for $13.99 a pound, and prepare a huge salad to go with them. I went with simplicity for the steaks, seasoning them with olive oil, salt, pepper and garlic powder. The thin ones I would cook in the oven on 350 for about 15 minutes and the thicker ones for maybe 25 minutes. The salad was a bit more work and the ingredients would vary depending on what I had on hand. A typical salad would have lettuce and or spinach, arugula, hard boiled eggs, bacon, cucumbers, almond slivers, pine nuts, walnuts, black and green olives, avocado, and whatever varieties of cheese I had on hand. I used whatever type of salad dressing I wanted or was available, usually some organic variety sold in the refrigerated section. Eating the above meal exclusively I could sit on my butt playing video games eating as much as I wanted and consistently lose 1.5 pounds a week. Sounds easy and amazing right? Well believe it or not steak can actually get boring and making a fresh salad every day with umpteen ingredients is labor intensive.
Over the next few months I cheated a few times with the transitions in and out of ketosis much less noticeable. I think the longest I stuck to the diet was about six weeks straight. The results after about 5 months was a loss of 22 pounds. I should mention that for about 3 weeks of this stretch I was on vacation and cheated quite a bit but did not gain or lose any weight. I was also very inactive for most of this time mostly because my endurance seemed to be affected. I would try to push up a hill during moderate hike and it was more of a struggle than it should have been. I’m guessing this was a result of a lack of carbs because when I left keto for the holidays my endurance returned just fine.
I stopped keto right before Thanksgiving because I did not feel like restricting myself with all that yummy food available. The transition was pretty smooth and I actually felt pretty good for about 2 weeks, then the weight came back with a vengeance. I was doing longer walks and not eating too terribly but over the course of six weeks I gained back 10 pounds. After the holidays the weight gain slowed a bit but now a year later I’m not quite back where I started, but only a couple of lazy weeks away. To give you an idea of the numbers, I am 5’11 and was 210 pounds when I started the diet and 188 when I consciously quit. I tend to fluctuate a lot with water weight so I weigh myself every morning when I get up for consistency. This morning I was sitting at 202 which is about my average for the last 5 years. 22 pounds does not seem like a lot when I consider that I once lost 11 pounds in one day hiking to the top of mount Whitney and back. It seems pretty good when I consider how much I cheated on the diet and how inactive I was.
Before I wrap up I have some other observations to share regarding what triggered a falling out so to speak versus what did not. Liquid carbs seem to thwart keto faster than solids, and processed, especially baked types of foods cancel keto faster than whole foods. For example, a heavy beer, ice cream or a slice of cake and for me that was pretty much back to square one. Although it seemed quicker to get back in the ketosis state as far as energy and mental benefits each time, the metabolic benefit would basically halt for at least a week. I would have some fruit now and then in my salads, such as dried cranberries, dried blueberries and tomatoes, with no discernible effect. I had small servings of potatoes or hash browns with no ill effect. I never tried eating a whole banana which would probably cross the line. I feel like the diet was more tolerant the longer I sustained it. At one point I had two 12-ounce Miller Lite’s in an hour and did not have an issue.
I believe the amount of carbs you can have is dependent on your personal metabolism, the types of carbs and the time between consumption. That being said the road is much smoother if you count every carb and don’t experiment. I have heard that some people have trouble finding enough fat, which I find funny because I love cheese. I suppose if you are lactose intolerant then feeding this diet could actually be a challenge. Personally I don’t think keto is for me in the long term because I don’t like closing off so many other delicious options. Plus, I like beer. In closing, it needs mentioning that I am not a doctor or in any way related to the health profession. Nothing I say should be considered medical advice. If you are one of those fortunate people who actually has the ear of a doctor you can trust, by all means consult them before trying keto.
It is no secret that physical fitness and nutrition can improve overall wellness, yet so many people let it slide to the background. Maybe we just need an occasional reminder of the benefits a healthy lifestyle can provide. Not everyone is constantly aware of the need for exercise and quality food. One way to combat this is repetitive reminders. Take the time to read a few blogs every week that discuss the subject of health. Try replacing one out of five audiobooks with a fitness podcast or book. Personally, I know I need to replenish my motivation daily. A busy lifestyle and being around video gamers and people who eat mountains of junk food contribute to my loss of discipline. What are your challenges?
There are so many positive aspects to a healthy lifestyle it’s hard to focus on just one. For today we will continue a 3 part blog on happiness and discuss how fitness and nutrition can specifically contribute directly to your well being and overall joy. Do you often feel anxious or lack confidence? Do you normally feel tired and sluggish or depressed? Do you think you need to be medicated? You can surely find a medical professional to agree with you. I’m not a fan of medication and I would like to recommend another option. Take a good look at your habits, do some reading and research and try helping yourself out with a little self discipline.
Regular physical activity increases the production of endorphins, which are often referred to as the body’s “feel-good” chemicals. Endorphins naturally improve your mood and alleviate a lot of aches and pains that can come about from just not moving around enough. I was a long distance runner for many years and even now I still like to go out for a 2 or 3 mile run when I have a chance. I can attest that the positive effects of a good run extend beyond the immediate euphoria. Running and other physical activity also release neurotransmitters which are known to reduce stress.
As someone who has worked predominantly stressful jobs throughout his career, I can say running has been my most reliable stress relief method. As a Marine we were required to perform physical activity on a daily basis. Why are so many Marines self confident to the point of cockiness after boot camp? A big part of it is because they are in the best shape of their lives and they look good. For many people self confidence equals happiness in many applications, yet another good reason to stay in shape. As a 9-1-1 dispatcher I stopped running for a while because my sleep was all messed up from the extreme shift work. I became moody and angry, and gained 30 pounds in the first year. I started running again and wouldn’t you know things got better. My sleep became better and I lost 30 pounds in less than 2 months with the help of running and the good old Tim Ferris “slow carb” lifestyle.
My air traffic control career has had its ups and downs corresponding with the various trials of life. Running was almost a necessity in my younger career but I guess I’ve been doing this long enough where I don’t get as stressed out at work anymore, that combined with the wife and child have helped me put on some “happy pounds”. More on this in a future blog post about the dangers of maintaining the status quo. I am after all writing this blog to motivate myself as much as you. So maybe I’m not as fit as I once was but I can still run 3 miles pretty easily and I will say that after a bad day a little run is far quicker and less expensive than a trip to the bar.
Another positive aspect of the physical activity that I experience with running is a certain increase in mental resilience. In my current job I’m required to maintain a high level of focus making a lot of quick and successive time based decisions, kind of like your favorite 6v6 high stakes pvp video game match or being a raid leader with a bunch of noobs. Actually my job is more like playing 3 dimensional tetris where all the pieces move at different speeds and there is at least a 5 percent chance that a piece will do something completely random and unexpected. It is more stressful than a video game, however, because there are real people and real danger involved and everything I do is highly scrutinized. So I am very aware of when my mental reflexes start to fall off even slightly. I notice it with every passing year. I notice it if I eat too many carbs, don’t get enough sleep or drink poor quality coffee. Poor quality coffee for those who don’t know is coffee or espresso that has been defiled by sugar and dairy. I am very aware of the increased mental acuity after a workout. I am also aware of the increased mental endurance of someone who has practiced consistent physical endurance.
Eating a healthy diet follows as a catalyst to a happy lifestyle. A good diet gives you the energy to workout. Getting enough omega-3, vitamin d, and antioxidants have been associated with reducing depression. It is hard to go out and run when you are depressed. Your brain needs nutrients to combat poor moods. The terrible cycle your body goes through with a bombardment of processed carbs is bound to have a negative effect on your mind.So how do you fix this? How do you get out of your funk and become a happier, more productive human being? Start with baby steps.
I’m sure you’ve heard the advice that says “go to your cabinet and throw out all the processed carbs”, prompting you to go out and buy a cart full of vegetables which will rot in the fridge while you sit on the couch and order a pizza. I know some people can pull this off, but it might also be a sure way to get a divorce from your significant other who is not quite so motivated. It might also make your kids cry, a lot. Also food costs a lot of money. My advice is start small. Make or buy a salad and incorporate it into every meal for a week. When you run out of ranch, buy some vinaigrette. When you run out of chips, buy some cheese and healthy crackers, celery and peanut butter or carrots and hummus. You get the idea. I think that normal people who try to go all hard core from the get go just end up discouraged and quit early and take longer before they try again.
Your exercise program should have a similarly slow start depending on your age and how long you’ve been out of the game. If you’ve been a couch potato for five years and you go out and run 10 miles there is a good chance your runner’s high will cause you to hurt yourself. Now you are injured and discouraged and will probably be a couch potato for another year. Try running a mile instead. Can’t do it? Try running around the block. If that is too hard try walking around the block. If that is too hard you may have a condition that needs to be addressed by a professional outside the scope of this blog. If you live in rural America and your “Block” is 12 miles around, just estimate a quarter to a half a mile to start. You can even pace back and forth in your home for 400 to 800 paces to start. Alternatively you can dance to 3 catchy pop songs. See? You have tons of options!
Do push-ups, start with your knees on the floor if you have to. Do sit-ups or crunches if sit-ups are too hard. Increase on a weekly basis and pay attention to your body. If you are older with back and joint pain I recommend looking into yoga and tai chi. I would normally recommend starting with no more than 3 days a week in whatever you decide to do, and increasing intensity, distance and/or duration no more than 10% per week. Write down your goals and your progress. Keep track and stay accountable somehow with the diet and the exercise. I am not a trained fitness instructor but I’ve had a lot of experience instructing physical fitness. Figure that one out, the Marines know. In the Marine Corps if you are faster or more fit than everyone else that apparently automatically qualifies you to instruct 40 other people every day on how to stay fit.
All of this advice is just that, advice. If you are feeling more, go for it. If you run a mile and don’t even feel sore the next day, feel free to run 3 miles. If you walk around the block and can’t get out of bed the next morning, see a doctor. Just kidding, no seriously see a doctor. For the rest of you, with some consistency and time you will feel like a whole new person. Your mood should get better. You will look better, have more energy, more confidence and most importantly, feel happier. You will get out what you put into this. Remember there is a momentum to everything in life, and your physical and mental states are symbiotically related. Physical laziness begets mental laziness and vice versa. To combat this be aware that physical discipline begets mental discipline and the reverse is also true to the effect you can say that discipline encourages more discipline. For those of you who like to be fit, healthy, productive and wealthy: discipline begets happiness.
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