Red Pill: Lifestyle
In our hard charging, workaholic lifestyles, we’re told that you're not productive 100% of the time, you’re falling behind. It seems like our brains never get a chance to turn off. If it’s not work, it's social media. If it’s not social media, it’s Netflix or video games or anything else that steals your attention and doesn’t let you focus on yourself and bring your mind and body into balance.
I know that sounds woo-woo but if you never take time to think about your daily activities and your life, how are you ever going to move forward?
If you do the following everyday for 30-days, you’ll see exactly what I mean.
Walking
Walking does not get the praise that it should to improve human health. Our ancestors did not do anything but walk around to forage for food or hunt most of everyday. Now, the average modern human sits at his or her desk all day at work, sits in their car, sits down to eat, and sits down to watch TV or play video games before going to bed and doing it all over again the next day.
On a busy day, you’re probably not getting more than a couple of hours on your feet, let alone walking. By taking 30 minutes out of your day to take two to three 10-15 minute walks, you’ll be able to alleviate stress, improve blood flow, and better utilize the food that you eat.
Sun Exposure
This has to be a particularly vicious lie told by mainstream media and “health professionals.” You’re told that if you go outside without sunscreen, you’re going to die of skin cancer! Vitamin D? Don’t worry about it! Just buy more products! Vitamin D supplements and chemical sunscreen are all you need to be healthy!
Who cares if the chemicals in sunscreen accumulate in your body at high levels or that the chemicals in sunscreen are estrogenic (memic estrogen hormones). You might be increasing your risk for cardiovascular disease, cognitive decline, worse sleep, etc. but at least you won’t have a slightly increased risk of skin cancer!
Side note: if you are going to be spending excessive time in the sun, either cover up well or opt for mineral sunscreen instead chemical.
The truth is, sunlight is essential to the human body. Every health study that has been done on supplementing vitamin D has not been able to produce the same health results as getting vitamin D from the sun. Not only does your body make vitamin D that is actually useful from the sun, but there are a host of other benefits from getting sun exposure:
- Nitric oxide production (better blood flow)
- Increases serotonin production (feel good hormone)
- Helps with skin disorders (acne, eczema, jaundice, psoriasis, etc.)
- Sets you circadian rhythm (sleep/wake cycle)
And that’s just outside of what natural vitamin D production does!
Vitamin D is a hormone (yes, hormone) that is responsible for many critical functions in the human body. It plays a key role in bone health, eye health, mood regulation, energy metabolism, and boosts your immune system. Getting sunlight on your body everyday is crucial if you want to be healthy.
How much sun exposure can be a little tricky because that changes based on where you live, time of year, and your natural skin tone. Getting sun exposure without burning is going to be critical so you can reap the benefits without the unnecessary skin damage.
I have a pretty good feeling at this point how much sun I can get before I burn but there is a handy app that you can use that will help you get started. It’s called D Minder and it’s free on iPhone and Android:
Sleep
Luckily, sleep is finally starting to get the attention it deserves. Getting a good night’s sleep is going to be an integral part of losing weight, eating well, and having better cognitive function. If you’re getting less than 7 and half hours of sleep a night, you’re missing out.
Some of benefits of adequate sleep:
- Recovery from workouts - Better cognitive function
- Lower stress - Better appetite regulation (eating less)
- Easier weight loss
- Better nutrient utilization
- More stable mood
- Better immune function
Honestly, there are probably a lot more too. This is just a list of the science that we currently have on sleep and I suspect there will be much more to come.
You need to set a second alarm on your phone but this one is going to be for bed. Turn off the TV, get off our phone, and start winding down. Do whatever you need to do before bed but don’t make it a rush. Calming your mind and body is going to put you in a relaxed state and help you get to bed much easier. Avoid stimulating things like your phone or computer (which also emit blue light that will make it harder to fall asleep) and do some reading or meditate (more later on this).
If you have a hard time getting to sleep, the first step is to always work on sleep hygiene first. Good Sleep Hygiene:
- Dim the lights or use candle light exclusively about an hour before bed
- Make sure you’re getting to bed at the same time every night (yes, even weekends)
- Make sure your bedroom is cool - Make sure your bedroom is very dark and free of electronics
- Don’t eat right before bed - Don’t drink coffee or caffeine after 2 pm - Don’t drink excess alcohol right before bed
- Be physically active during the day
Having good sleep hygiene will solve sleep issues for 90% of people. If that doesn’t work for you or you want something to help get you started, there are a few supplements that could help.
- Magnesium Threonate (300-1000mg. Could cause stomach upset so start low.)
- L-Theanine (100-300mg. Could cause very vivid dreams. Sleepwalkers use caution.)
- Apigenin (50-100mg) - Melatonine (1-5mg) (Nuclear option. This is a hormone and shouldn’t be used regularly. This is the same hormone that prevents children from going into puberty.)
Whatever you do, stay away from prescription sleep medicine. Sedation is not the same as sleep. You’ll “feel” asleep but your body doesn’t get the same benefits. Avoid alcohol and marijuana for the same reason.
Meditation
Before you dismiss this one as “just hippy BS,” know that even the United State Military uses a form of meditation called iRest to help veterans with PTSD. Just adding in 10-20 minutes of meditation everyday will help focus your mind and help with the everyday axsities and distractions. A great place to start is with a simple 10 minute iRest meditation practice you can fit in whenever is convenient for you. First thing in the morning is a great way to start your day and prepare your mind for the things you have to do. Right before bed is good for relaxing and getting rid of those little stressors that whined you up at night. You could also do it in the middle of work day if it’s particularly stressful or chaotic.
Here is great guided iRest meditation that’s only 10 minutes
There is also a great book to help you fit meditation into your daily routine called Stress Less, Accomplish More by Emily Fletcher. Emily does a great job of breaking meditation down into segments that are easy to incorporate into your life.
Bringing it all together
This seems like a lot but it doesn’t have to be. Let’s set up a hypothetical daily routine for you.
Morning: You wake up, brush your teeth, use the bathroom, etc. Now put on your shoes and go on a 10-15 minute walk (make sure to get some morning sun on your skin!)
Lunch time: Eat your lunch, chat with friends, and head outside for another walk around the building. This will help with digestion, clear your mind, and have you ready to get back to work!
Evening: Get home, make some food, and take one final walk around the neighborhood as the sun is setting.
Night: Your alarm goes off, you brush your teeth, turn the temperature down, close the blinds, and pop on a 10 minute iRest guided meditation. Fall asleep and do it all the next day!
All in all, that was an extra 40 minutes of your day that probably weren’t that productive anyway (unless you were only sleeping 4 hours a night before). If it’s too much right now, just pick one and focus on it for a couple of weeks. Once you’re ready, you add another, and another. Your day will stop feeling as rushed because of the meditation and the walks, and you won’t feel as run down because of sleep and sunlight. You’ll actually be more productive and have less stress once you get everything in line.