Health

Still too long, didn’t read →

Published January 31, 2025  ·  All posts on Jan 31  ·  

From the moment food touches your tongue to the time it leaves your body, your digestive system and gut microbiome work to extract its nutrients. Enzymes in your mouth, stomach and small intestine break down food for absorption, while microbes in your large intestine digest the leftovers.

~ Christopher Damman, from Is weight loss as simple as calories in, calories out? In the end, it’s your gut microbes and leftovers that make your calories count

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That’s about the greatest summary I’ve ever read. The rest of the article is good too. Definitely not too long, and worth the read.

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Too long, didn’t read →

Published January 30, 2025  ·  All posts on Jan 30  ·  

The first thing I’d like to point out is that the left and right sides of the energy balance equation could both be giving orders, and both be taking orders. The two possibilities aren’t mutually exclusive. And I think you can make a case for it going both ways.

~ Stephan Guyenet, from The science of body weight and health

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…but you should. Because the answer (to why we get fat) is complicated. There is no single, simple-to-control, cause and effect.

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Not forever →

Published May 8, 2023  ·  All posts on May 8  ·  ,

At some point in our lives we realize that we aren’t spring chickens anymore and we become a bit less interested in looking good naked and more interested in feeling better and making the most of the rest of our lives. It’s a hard thing to slowly realize you aren’t going to live forever.

But once you accept it, you can start to address it.

~ Jarlo Ilano from, How to Live Forever (or at least stay healthy for a really long time)

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I talk a lot about movement, and the people over at GMB are top-notch. If you’re looking for something (to inspire you, get you moving, solve a specific issue, etc.) then go there.

I also talk a lot about sleep. In recent months I’ve decided my mattress is done. I’ve been refusing to spend the insane amount to replace it (and yes, I’ve heard of that brand you’re considering telling me about.) Instead I chose to lean into sleeping on really hard surfaces.

I’ve been sleeping on a 2-inch-thick air mattress, on the floor, for a week. Thoracic extension— delightful. Hip extension as an antidote to desk-sitting— delightful. Even lying on my side requires new adaptations— delightful. As it happens, I already have a platform bed with Tatami mats. Based on my week’s experiment (and countless nights sleeping on my air mattress on host’s floors) I’ve shoved the western-style mattress off the platform and ordered a traditional “floor mattress” which goes atop tatami mats. We shall see.

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We almost certainly can’t help →

Published March 17, 2023  ·  All posts on Mar 17  ·  ,

It’s not like, “oh, well this thing came up and I was easily able to bring it up with the first person I came across. Luckily, after revealing this deeply troubling issue of mine this person understood me correctly, didn’t interject themselves into the situation, cared about it as deeply as me, didn’t run away, didn’t deflect with “just be positive”, knew exactly the right things to say to me and left me with actionable advice. I will never have to face this issue again”. But I think that’s exactly how some people think it goes.

~ “Casey” from, Help

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There’s much in that article worth reading slowly. The phrase, “cared about it as deeply as me,” is probably the most important phrase in the entire piece. When one has a serious problem (presuming you have a problem of which you are aware,) there is literally no one that cares as much as one does. That’s how it has to be since each of us is the main character only in our own narrative. That problem is always right there in the foreground, unescapable. For everyone else (…the therapist who sees me once a week for an hour? …the physician who did one operation?) To everyone else, the problem is simply another thing in the narrative they observe outside of themselves. The lesson I take from this is that quite often there is absolutely nothing we can do to help. But every once in a great while, there is something small we can do to help. Do that.

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But I wanted to be special →

Published November 9, 2022  ·  All posts on Nov 9  ·  ,

But at our core, whether we’re an insecure teenager from Quebec, an overworked woman from India, a worrisome grandmother from Texas, or a desperate immigrant living in Australia, we all seem to struggle with the same small grouping of stressors and anxieties[.]

~ Mark Manson from, Everyone Is Mostly the Same… (And Why This Is Good News)

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In recent years—particular in that one where I regularly had a therapist—this became glaringly obvious to me. First, I started noticing when my petulant child arrives with a list of grievances, and using that as a cue that it’s time to shift gears, shift tasks, take a nap, or something. I note that my mind loves to believe it’s, at the very least, in control of itself. But that turns out to be absolutely false, because about half of my central–nervous system is in my skull, and the other half is hanging down connected to all sorts of non-conscious things.

Second, rather than try to help everyone else with the same problems I have—uh, hello, if I have the problem it’s clear I don’t know how to fix it. Instead, I’m dashing off into the mountain flowers working on things which are fun. Because that really does help me. How cool would it be if some other people (with the same problems as me) would also be helped?

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Lions and lambs →

Published August 28, 2022  ·  All posts on Aug 28  ·  

Since retiring as a lion, I have grown to admire and respect the lambs. As it turns out, they are the ones that have not yet been rendered idiots by the ‘health and fitness’ industry. Their meekness comes not from weakness of character, but from highly justified scepticism. Their sideward glances stem not so much from question such as “what am I doing”, but rather “what the hell are you doing..?” And quite rightly so. What the hell are you doing?

~ “MoveMore” from, The Problem with ‘Exercise’ – MoveMore

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A quirky article from some place new (to me). The author (who is completely unidentified across their entire web site as far as I can tell) has a fun way of turning the tables on the standard lambs and lions. They also rail against the mainstream health and fitness representations of, well, “health” and “fitness”.

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Temperature matters →

Published June 21, 2022  ·  All posts on Jun 21  ·  ,

The other evidence we have is animals who live in the cold have higher metabolic rates, higher activity levels, yet higher body fat and body mass than those that live in the warmth. This suggests that fluctuations in body fat may be tied to changes in temperature exposure, and not just to protect us from famine. The bottom line is temperature matters.

~ Brad Pilon from, Does Temperature Affect Weight Loss? – Brad Pilon’s ‘Eat Blog Eat’

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My pull-quote is from the very end of Pilon’s article. Overall it lays out a delightful overview of the main systems that regulate our body composition. I love this last point—the part I’ve quoted—because it has nothing to do with humans; It’s a nice “and the same thing seems to be true for other mammals” that provides a great reality check on the models he’s presented in the article.

Pilon is the author who made things clear and simple enough for me to try intentionally manipulating the window of time each day when I stuff food in my face. Being intentional about that greatly increased my awareness of subtle signals from my body. At 8:30am, when I’m day-dreaming of blueberry pancakes, am I actually hungry or am I simply having a craving for carbohydrates? And when I wake up at 1am with a massive cramp in my left calf… I should probably have remembered to take my magnesium supplement before bed, and I better eat a banana first thing in the morning.

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Chaos and disorder →

Published October 19, 2021  ·  All posts on Oct 19  ·  

During my recent road trip my finely-tuned pattern of sleep was annihilated. It’s one thing to have simplicity forced upon you; That has some benefits. But once my sleep was off the rails, everything fell apart. It wasn’t quite Escape-from-New-York-level chaos. It was close though. On one day, I wasted an hour, driving all the way to an entirely wrong address because, the night before I didn’t feel I had 2 minutes to spare to doublecheck.

I’m often viciously critical of myself if I’m still up even a few minutes beyond my desired go-to-bed time, or if I’m still in bed after my get-up time. None the less, for the 10 days of my trip, my sleep times were all over the map. On the one hand, I didn’t die and things got done. On the other hand, it was reminiscent of the old days before I got my sleep sorted out.

Sleep, (when, quantity, and quality,) and daily planning, (what am I doing, when and where,) are related. Back in the day, I cut the Gordian knot by setting a consistent sleep schedule. In a return to Primary School days, I gave myself clear and unchanging go-to-bed and get-up times. Then, arranged around those times I can schedule a specific “plan the day” session. (I’ve tried both “plan for tomorrow” just before bed, and “plan for today” fairly soon after getting up.) With improved sleep and some basic daily planning—which can be literally to simply sit on the beach all day—my life took a serious turn for the better.

But after my recent experience I’ve given this another prolonged bout of thinking and I’ve had a new [to me only, I’m sure] idea: Sleep and planning are not just related, they are circularly dependent on each other.

Here’s a sample pass around the circle: Today’s been busy, and I’ve some things I’d like to finish before sleeping. What time should I go to sleep? What time do I stand up and excuse myself from the current goings on? I need to know how much sleep I’d get if did that at different times. So what time do I have to get up tomorrow? I don’t know. What am I doing tomorrow? I need to spend some time planning for tomorrow, but that’s best done as part of my “alone time” as I’m winding down to sleep… And I cannot simply leave it to luck tomorrow morning. If I have to drive an hour, be some where at a certain time, a shower would be smart too…

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Vitality →

Published August 12, 2021  ·  All posts on Aug 12  ·  

Brett McKay: But how can men maintain that vitality, even when they have those responsibilities they have at home?

Vic Verdier: I personally use two strategies, if you want. The first one is very easy. It’s to read books, books and biographies, novels, books of adventures, books of people taking risk. I’m thinking Hemingway, Jack London, but also biographies of great leaders who took risks, and thanks to you, Brett, I learned more about Theodore Roosevelt and the way he reinvented himself all the time, challenging himself. And when you read those books, you realize that you don’t really have anything to lose by trying new things all the time. So that’s my first strategy, getting some inspiration from reading. The second strategy for me is to, on a weekly basis, to do some kind of self-assessment, meaning every week I’m thinking about my life and what I’m doing, and when I start to settle down, I know it’s time to do something different. Do you remember this movie, Groundhog Day, when Bill Murray is repeating the same day over and over again?

Brett McKay: Of course.

Vic Verdier: I think… If I live twice the same day, somehow I wasted one day. So I try to have some diversity in my life, and every time I think that I fall into some kind of routine, I know I have to explore something else or go somewhere else or do… Take another course or learn some new skills.

~ From How to Stay Physically Fit As You Get Older | Art of Manliness

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This wide-ranging conversation with Verdier touches on everything from his military and deep diving careers, to Parkour, MoveNat and general ways to stay fit and healthy. Worth a listen, and doubly-so if you’re a dude over 40. (Or know one.)

There’s an embedded player on that page, or find episode 704 of The Art of Manliness podcast, How to Keep Your Edge as You Get Older.

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A mover’s mindset →

Published July 26, 2021  ·  All posts on Jul 26  ·  ,

It’s become clear, that somewhen in the last few years, I’ve lost a certain spark— some urge that used to be the initial impetus that got me moving. Out. And about. Moving and playing. It’s probably, simply age.

Efficacy is the power to produce a desired effect. Recognition of your own efficacy means that you have recognized your own potential for continued success and growth. Your choices of actions at this point are not based on concerns about current limits of your ability or understanding. Instead, your choices are guided by what skills, practices, and accomplishments will give you the most enjoyment, make your life better, increase your skills, or broaden your knowledge. Your experience in life changes from asking “What can I do?” to asking “What should I do to make my life the best it can be?”


~ From «https://forum.moversmindset.com/t/discovery-reflection-efficacy/614»

Where once I used to simply begin each day, and sooner or later I’d realize I’m doing something active, now I find that most days were going by without doing something active. I don’t like that trend. I went over everything in my environment and, quite honestly, little has changed—certainly nothing that would have sabotaged my being active. If the problem isn’t without, then it must be within.

And so, I’ve made a small change: What am I doing tomorrow? …then make a plan for that to happen.

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