Faith- Not believing in yourself, your plan, and your organizations methods limits effectiveness. Enabling beliefs must be embraced, limiting beliefs kicked to the curb.
Vision and imagination-If you cannot see it or imagine it, stop right here and focus on this one point, this one is the deal breaker to the new you. You must be able to dream!
Goals- Once you have the your vision, now you can build a plan
Positive mental attitude-Wear a smile in your day and help others become happier
Happiness- If you embrace the first four items, easily achievable
Habits- Trigger, response, reward. Build good habits and bad ones will disappear, simple.
Fear- If you are afraid of success you will never be successful.
Love- Loving yourself is number one, without that you can never love anything.
Enthusiasm- This contagion can change the whole enterprise.
Catalyst- Your mechanism for lift off
“Life Hack System”
-Definition of ‘Life Hack’-
Life hack (or life hacking) refers to any trick, shortcut, skill, or novelty method that increases productivity and efficiency, in all walks of life. The term was primarily used by computer experts who suffer from information overload or those with a playful curiosity in the ways they can accelerate their workflow in ways other than programming.
1.Water & Fiber – Microbiota/Microbiome (Lunch) (My personal ‘Anchors’)
2.Move More – Lymphatic/Filter (Jump)
3.Sleep Deeply – Glymphatic/Brain Flush (Apnea, my article and story)
4.Dream Large – See it/Be it (Tom’s ‘Brain Map’)
5.Time Ownership – Resource/Precious (Einstein)
6.Incremental Growth – Self Improvement (Books)
7.Connect Constantly – Give freely (Compassion)
8.Routines & Habits – Cue/Response/Reward (Sticky)
Additional side thoughts-
- Respecting yourself and finding the true meaning of you–> What is YOUR meaningful path?
- What is YOUR capacity?
- Waking up excited for the day–> Having valued goals–>What is the long term ideal?
- Ask yourself, “who do I want to be”, it makes no difference how old you are.
- Be all in–>Take THE LEAP OF FAITH!
- Point to the distance (goals) but live in the day!
Dr. Jordan Petersons top ten rules for success
- Stop doing the wrong things
- Make a schedule
- Clarify your thoughts
- Take the meaningful path
- Specify your goals
- Stop saying things that make you weak
- Adopt the mode of authentic being
- Learn from your errors
- Have a conversation with yourself
- Aim high
I have sleep apnea, a condition that reportedly affects 2-4% of the US population. If I had not married my wife, Sandy, in 2001 I may have never had the incentive to have my “unusual” sleeping patterns checked out. I say unusual because I was completely clueless in regard to my “unusual” patterns. I mean heck I was sleeping, right? I always thought I slept really well, most sleep apnea sufferers do.
Obstructive Sleep Apnea (OSA) is not restricted to a particular gender and is associated with daytime sleepiness, cognitive impairment, hypertension, myocardial infarction (interruption of the blood supply to the heart), pulmonary hypertension (high blood pressure), and arrhythmias (irregular heartbeat). OSA is characterized by brief periods of interrupted breathing during sleep, and episodes can last from 10-30 seconds and recur at a rate of 400 times a night. A diagnosis of OSA is normally indicated by a Respiratory Distress Index (RDI) of over 5, (0-5 is considered normal). A mild RDI is as high as 20, 20-40 moderate, and over 40 severe.
I was in the 30-40 range, not good as my sleep study diagnosis said my episodes were upwards of 300 times a night, and I was completely unaware. Insidious, oh yes!
OSA occurs when the trachea (windpipe) is obstructed so that a person is unable to draw sufficient air into the lungs. The blockage may be caused by the person’s tongue, tonsils, or uvula (our little hanger in the back of our throats). It can also be attributed to fatty tissue in the throat. Frequently the first clue you may have developed OSA is from a sleeping partner who complains about snoring or long pauses in breathing patterns at night.
This, in fact, was my case. Sandy and I were married in 2001 and she has always had issues with uniformity in her sleep. She actually has had a sleep study and was not diagnosed with OSA but a condition called Disjointed Sleep. My becoming her sleep partner exacerbated this issue. As a classic snoring, flipping, moving, wild man something needed to be done. My sleep study confirmed her suspicions; I have OSA, and a relatively severe case. That being said, I never had any clue there was a problem. I always felt like I slept pretty well, so the news was very surprising. When I met with the doctor who specializes in sleep disorders he asked me a question I will never forget. He said, “Can you sit in a chair and just fall asleep?” I said, “Well yeah, can’t everyone?” His response was an emphatic “NO!”.
Did you know that it is reported that there is a two to seven fold increased risk in motor vehicle crashes due to OSA? Neither did I.
Reginald Howard “Reggie” White (December 19, 1961 – December 26, 2004) was an American college and professional football player who was a defensive end in the NFL for fifteen seasons during the 1980s and 1990s. He played college football for the University of Tennessee and was recognized as an All-American. The two-time NFL Defensive Player of the Year, 13-time Pro Bowl and 12-time All-Pro selection holds 2nd place all-time amongst career sack leaders with 198.5. He was also known for his Christian ministry as an ordained Evangelical minister, leading to his nickname, “The Minister of Defense.”
On the morning of December 26, 2004, White was rushed from his home in Cornelius, North Carolina, to a nearby hospital in Huntersville, North Carolina, where he was pronounced dead. White had suffered a fatal cardiac arrhythmia. The most likely cause of this, according to the Mecklenburg County Medical Examiner’s Office, was the cardiac and pulmonary sarcoidosis (a disease in which abnormal collections of chronic inflammatory cells, with an unknown cause) with which he had lived for years. It was also stated that sleep apnea, which White was known to suffer from may have contributed to his death. He was 43 years old.
To say I was shocked would be a massive understatement; we were exactly the same age. I am blessed to have married Sandy. Without her insistence of getting my sleep study done who knows what may have happened.
The average American has reportedly a yearly sleep deficit of anywhere from two hundred to five hundred hours. A National Sleep Foundation poll calculated that people sleeping eight or more hours a night dropped from 38% to 26% in 2005.
The function of sleep in addition to the duration and quality of sleep are all elements that are still being reviewed and tested. As we do not currently understand the totality of sleep function, there are still unknowns. We do know that a reduction in sleep causes fatigue, performance at a reduced level, with increased risks to our health and even mortality.
There have been many significant studies focused on the amount of time that has been shaved off our “normal” sleep duration, particularly over the last 20-30 years due to societal pressures such as increasing jobs or demands rather than biological changes. There have also been numerous studies from such sleep restriction activities such as lowered response times, lack of clarity in decision making, and even longer term health impacts.
One study from the National Health Interview Survey examined individuals from a wide range of occupations – everything from manufacturing to publication administration. They found that the percent of workers reporting sleep of 6 hours or less per night increased from 24 to 30% in the last 20 years.1
Not only is sleep necessary as for survival as good nutrition, and breathing, but it is vital for restorative healing and well-being. It is a critical component to brain health and learning. Rather than embracing our need for quality sleep, we seem to be finding more ways to do without it, notably the rise in energy drink consumption among our younger generations.
According to Mintel (a leading market research company) the energy drink market was valued at $4.8 billion in 2008, exhibiting 440% growth in current prices and 363% growth after measuring for inflation during 2003 to 2008. It forecasts energy drink sales increases by 63% in current prices and 40% in inflation-adjusted prices from 2008 to 2013.
Health Consequences of Diminished Sleep Duration
These findings are all listed at a magnificent white paper from the National Sleep Foundation at http://www.sleepfoundation.org/article/white-papers/how-much-sleep-do-adults-need, documenting the effects of a sleep duration of 4 hours a night for 1-2 nights for normal individuals.
- Increased heart rate and blood pressure2
- Increased inflammation (as measured by C-reactive protein which could be a potential risk factor for coronary artery disease3
- Impaired glucose tolerance (possibly a prelude to the development of diabetes)4
- Increased hunger/appetite (which could promote obesity)5
Sleep deprivation affects our quality of life (QOL) and well-being, and creates a state of chronic stress, affecting what is known as homeostasis in our equilibrium. In other words, balance is completely whacked. That is why the information from the National Sleep Foundation is so critical to grasp.
Lack of sleep triggers complex metabolic changes linked to poor food choices, cravings, and obesity. Scientific studies have shown that those people who slept fewer than five hours a night weighed significantly more than those who slept more than eight hours, a difference that is attributed to stress hormones cortisol, and appetite hormones Leptin and Grehlin, hormones that are critical to appetite and metabolism.
Technology has been driving the proverbial bus as an impetus for sleep deprivation, it is a vicious cycle. As with many of our 21st century health issues everything is interrelated. Sleep disorders are numerous and include not only sleep apnea and insomnia but also many more such as narcolepsy, somniloquy (sleep talking), restless legs syndrome, bruxism (clenching and grinding your teeth), night terrors and rapid eye movement behavior disorder.
So What to Do?
In my case, my sleeping partner helped encourage me to get the diagnosis and treatment I needed as I was completely unaware. For you it could be talking to your physician in an open dialogue. It could be a simple change for example limiting caffeinated drinks, alcohol or sugary foods. It could be an environmental solution such as a darkened room, and limiting exposure to television, computers, or smart phones.
The causes are many and the remedy may be simple. First you must understand what is at stake. While we still work to understand the full function of sleep, we do know sleep is vital to not only our quality of life but also to our very health. Take it from a guy who now sleeps well, I am sure that my journey of health improvement and weight loss has a direct correlation to Sandy finally saying “You need to get checked out.”
I did get that check up and I love her even more for potentially saving my life.
1 Luckhaupt SE, SangWoo T, Calvert GM. The prevalence of short sleep duration by industry and occupation in the national health interview survey. Sleep. 2010;33:149-59.
2 Tochikubo O, Ikeda A, Miyajima E, Ishii M. Effects of insufficient sleep on blood pressure monitored by a new multibiomedical recorder. Hypertension. 1996;27(6):1318-24.
3 Meier-Ewert HK, Ridker PM, Rifai N, Regan MM, Price NJ, Dinges DF, et al. Effect of sleep loss on C-reactive protein, an inflammatory marker of cardiovascular risk. J Am Coll Cardiol. 2004;43:678-83.
4 Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999;354:1435-39.
5 Spiegel K, Tasali E, Penev P, Van Cauter E. Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004;141:846-50.
“Success is liking yourself, liking what you do, and liking how you do it.” —Maya Angelou
We MiddleLiving/SuperiorSeniors have this dilemma, work hard your whole life and then,,,,,,,,,,
Go relax is conditioning that was sold to our parents, the Superior-Seniors that I like to call them. This is not going to work for us Middle-Living boomers.
Think about this, not giving up is a precursor to winning.
Looking into the next 30, 40, maybe even 50 years with renewed power and energy is the goal. Having a renewed sense of purpose, believing anything you ever thought possible is achievable.
Why then do we sometimes marginalize, disregard and disrespect our own experiences? I believe it relates to experiences with past generations; the conditioning sold to mom and dad. Retirement was the golden ticket. Their belief was ” How could thirty years of experiences be of value to anyone, I’m old”? Today the statement is “how to best utilize your talents, and share them, because I add value”!
Cognitive dissonance is created by inconsistent thoughts, beliefs, or attitudes leading this harmful feedback loop I call the Negative Energy Tornado; it also fuels limiting beliefs.
Wasting valuable experiences and human capital is simply that, a waste!
I for one am done with that kind of thinking, it is positive transition and the ReFirement Zone. Let’s develop a positive external image and attract new and exciting people into our lives!
Self-Improvement and positive expectations can begin at any time and any age.
Transition can be enhanced by accepting these beliefs-
- Overcoming setbacks build toughness, character, experience, empathy, confidence
- Associate with winners
- Stay socially connected
- Work on your bucket list
- Never complain about how life is not fair
- Admitting insecurities and anxiety is a strength
- Not trying something new guarantees failure
- Focus on what you can do, not what you can’t
- Vulnerability is normal
Seek change as if you life depends on it. Because it does!
I welcome your comments.
Washington Irving wrote the short story “Rip Van Winkle” in 1819. It tells the story of a man who falls asleep for twenty years, awakens and finds a completely changed world. In a way we boomers fall into this mystery, where did the years go?
Here is my perspective-
Giving time to everyone, children, spouses, parents and spending time working, attending children’s after school events, professional organizations, classes, meetings. Late nights, early mornings do any of these sound familiar?
I know I have been there and done many of these; the big question is “now what”?
Time to awaken and give to yourself!
For me it was becoming accountable. Admitting that my poor lifestyle choices were leading me down the path to self- destruction, the drinking, drugging, and eating bad foods needed to end.
Sobriety, it is sweet!
Allow yourself to find your spark that enables your dreams, things you may have postponed or overlooked earlier in your life due to “busyness”!
According to the nonprofit group Encore.org, as many as 9 million people aged 44 to 70 are getting paid for work that combines their personal passion with a social purpose. Also an additional 31 million are interested in making the jump into “encore careers.” Our time has arrived to make the changes that facilitate our transition into our next phase of life, walking through the front door of the ‘Refirement Zone’.
Here are some tips that helped me toward self-improvement and a happier life-
- Creating additional time, going to bed ten minutes earlier, getting up five minutes earlier adds up
- Making physical activities more important and fun; stand, stretch, walk
- Improving quality and length of sleep
- Eating more whole foods
- Drinking more water, eliminating soda
- Knowing personal numbers such as- blood pressure, triglycerides, cholesterol
- Making a ‘life gratitude list’
- Finding mentors
Together we rock, ‘Boomers who Rock’!
This is going to be a different type of blog, more ‘cribbed note’ version of a book I just finished. I have to give credit for this idea to my pal Karri Shalosky, a student at MSU. I offered to loan this short read to her yesterday. Knowing that classes just started I thought she may not have the time to cram this bad boy into her schedule, but she sent me a not back and asked for the ‘Tom cribbed version’.
Once I thought about it, and reflected on how much I enjoyed Roy Spence’s book I felt compelled to share.
An in depth review of sorts, I really do hope that in reading the Karri ‘cribbed’ version you feel compelled to read the whole book because it rocks.
So here you go everyone, longer than usual, but full of great pearls of wisdom, please consider buying this book, I highly recommend it!
Notes from ‘The 10 Essential Hugs of Life’ by Roy Spence
“Every day you should reach out and touch someone. People love a warm hug, or just a friendly pat on the back.” Maya Angelou
The story of hugs- Hugs lift people up, heal hurts, and spread love.
Genuine hugs give people freedom to be audaciously caring. They are an act of pure human love, and they give people new ways to build bridges, heal hurts, and put a little joy in the lives of those we touch. No one should go hugless. Hugs are free. And best of all: when you hug, you get hugged back.
Be kind to everyone you meet, because everyone is fighting some kind of battle.
If anything matters everything matters. Because you are important, everything you do is important. Every time you forgive, the universe changes; every time you reach out and touch a heart or a life, the world changes; with every kindness and service, seen or unseen, my purposes are accomplished and nothing will be the same again.
The purpose of hugs- As a wise person once wrote, hugs are the universal medicine.
“I love hugging. I wish I was an octopus, so I could hug ten people at a time.” Drew Barrymore
When you go on a journey of hugs, you find so much richness in the language they represent. A hug says, without a word, that you are special and important, that I have been thinking about or worried about or missing you, and that everything-if just for a moment- is okay in the world.
“Hug, don’t linger.” Colleen Barrett, retired president of Southwest Airlines
The ways to hug- Some of the most important hugs don’t involve touching at all.
Whatever kind of hug you give, know that a hug says things you do not have the words to express.
The Heart Hug– A Heart Hug gives the good in your life a heartbeat.
Grab onto the moments of goodness with all your heart and hug them tight.
The Touch Hug– Every time you reach out to touch a heart or a life, a life changes.
When you change someone’s life for the better, yours is changed, too.
The Bear Hug– The mother of all the hugs- the loving hug
The Bear Hug does not depend on physical strength, but rather the genuine and authentic strength of love.
Hug #1- Hug Yourself first- When you hug yourself, it frees you to hug others.
- “Don’t forget to love yourself.” Soren Kierkegarrd
- So many of us are taught at an early age to “love your neighbor as yourself.” I try to live according to that principle. But in order to love your neighbor as yourself, you have to love yourself first-not worshiping yourself- is the only way you can love others. So first, hug yourself.
- What is it you miss about yourself?
- If you do not hug yourself first, there is no way in the world you can hug everybody else.
Hug #2- Hug Your Faith- Your faith grows stronger knowing you have faith.
- “All I have ever seen teaches me to trust the Creator for all I have not seen.” Ralph Waldo Emerson
- When you reach higher ground, you will find that fences are mended, barns are raised, disputes are resolved, and solutions are created- all for the purpose of serving the greater good. Have faith in goodness. For God is good.
- Faith in goodness is what unites us.
- What I learned is that we become what we look for. Look for good, and you will become good, seek goodness in the world, and you will be a force of good in the world.
- If you look for hope, it will lead you to higher ground.
- Don’t be afraid to hug what you believe in.
- Robert Frost was right- there are two roads in in the wood: Road number 1- If you look for enemies, you will find them. If you look for hate, it will bring you down and break your heart. If you seek gossip, it will consume you. If you look for fear, it will follow your life. Road number 2- If you look for friends, you will befriended. If you look for love, it will live in your heart and lift you up. If you seek the truth, it will set you free. If you look for hope, it will lead you to higher ground.
Hug #3- Hug Your Family- Yes, all of them.
- “Smile at each other, smile at your wife, smile at your husband, smile at your children, smile at each other- it doesn’t matter who it is- and that will help you to grow up in greater love for each other.” Mother Teresa
- Family members- hate ‘em or hug ‘em. I say go for the hug.
- You don’t have to like them all; you simply have to hug them all.
- “Happiness is having a large, loving, caring, close-knit family in another city.” George Burns
Hug #4- Hug Your Friends- Many times they need it and don’t even know it.
- “The only way to have a friend is to be one.” Ralph Waldo Emerson
- Everybody wants to be a friend but many don’t want to deal with the ‘ship’. But friendship-in good times and bad-is the stuff of a life well spent. So hug your friends- just because
- They might be fighting a battle and really need it, whether you know it or not. They need your love.
- They are special to you, and everyone needs to be important to somebody.
- It will bring you closer, it will make you feel better, and it will make them feel better. You have the power to touch their lives.
- “Wishing to be friends is quick, but friendship is a slow ripening fruit.” Aristotle
- Hugging is the great accelerator of closeness.
- Hug your friends. Your old ones. Your new ones. Your lost ones. Because friends are what make the world go round.
Hug #5- Hug Your Flag- All of us come from somewhere and have, at the least, someone.
- “I’d rather be on my farm than be emperor of the world.” George Washington
- Hugging your flag isn’t simply about being patriotic; it is about being thankful for the goodness in your community.
- Acknowledge that you were blessed,,, and find a way to pass that blessing on.
Hug #6- Hug Your Failures- You can own them or they can own you
- “Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved.” Helen Keller
- There is a huge difference between failing and coming up short. Coming up short is simply playing all out and not winning. Failing is a violation of character. Don’t confuse the two.
- Fess up when you mess up.
- Try to live in truth. If you don’t hug your failures, they’ll haunt you and cast a sea of darkness on your future.
Hug #7- Hug Your Fears- Fears have fears, too.
- “Everything will be okay in the end; if it’s not okay, it’s not the end.” Anonymous
- Fear loves the darkness. It fears being exposed. It would rather haunt and bully you from the shadows of your mind, heart and soul. Hug your fears, shine a light on them, and bring light to the darkness.
- If we don’t hug our fears, if we don’t embrace them as a part of who we are, they will haunt us.
- Ask yourself. Why am I afraid of that? Get past the surface, the symptom, to discover the deeper fear, Get it out. Say it out loud.
Hug #8- Hug Your Future- Never, never give up on your dream.
- “Do not go where the path may lead; go instead where there is no path and leave a trail.” Ralph Waldo Emerson
- If you can dream it, you can build it.
- Your future is your heart and mind; it is your passion; it is what you love to do; it is your dream. Most importantly, it is your purpose in life.
- If you want to take that first step in discovering your purpose, write down what you love to do.
- The only way the world can take away your future, take away your dreams, is if you choose to let those things go.
- “Where talents and the needs of the world cross, therein lies your vocation.” Aristotle
- If you do what you love, you will never have a job. You will simply have work to do. Work that you love, that you master, and that therefore improves other people’s lives and your life, too. You will burn out trying to be average at what you’re bad at.
- Because doing what you love to do is the stuff that dreams are made of.
Hug #9- Hug Your Firsts- And keep doing new stuff everyday.
- “Twenty years from now you will be more disappointed by the things you did’nt do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” Mark Twain
- Instead of making New Year’s resolutions that are mostly punitive, make a new bucket list every year- new things to explore and try. Trust me, you are more likely to actually do new and exciting things than accomplish a list of don’ts.
- If you can’t remember the alst time you felt the thrill of trying something new, you’re in a rut.
Hug #10- Hug Your Finals- Hug your finals and new doors will open.
- “What appears to be the end may really be a new beginning.” Unknown
- Until my dad passed away, I did not know that when one really hugs a final moment, that hug opens up a world of brand-new firsts.
- “When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which opened for us.” Helen Keller
- Every first begins with a final.
- As long as you are living, the only door that never closes is the door to your future.
Roy Spence grew up in Brownwood, Texas and today is chairman and cofounder of GSD&M. The agency has helped grow some of the world’s most successful brands and has made a difference in communities around the country and the world. Roy is author or coauthor ‘The Amazing Fate of Texas’, ‘It’s Not What you Sell, It’s What You Stand For’, and ‘Don’t Mess With Texas.’ He is also cofounder and CEO of the ‘Purpose Institute’, helping companies discover their purpose. He is the proud father of three kids, and lives in Austin, Texas, with his wife, Mary.
Thank you Mr. Spence for writing this book, it was great!
One of the greatest feelings is accomplishing something that you once thought impossible!
This is a true story of a journey that I hope can inspire many, women and men, boys and girls to become more active in their lives.
There is this thing in life that can determine if you are focused enough to withstand adversity, down times and hardship. It’s called grit.
What is grit, really? I believe it is word that’s been used to describe many things, but it really is a very specific word, with a very specific meaning: when things get hard, you push harder; when you fail, you get back up stronger; when you don’t see results, you do not get dejected, but you continue to pound away day after day, after day, with relentlessness, steadiness, heart, and passion—that my friends is grit!
This past year, actually it was the beginning of the winter semester at Michigan State University, January to be exact, was a usual winter grind. Going into the gym in January you can typically expect pitch dark mornings and brutally cold temperatures, it is rough, and it certainly takes a special kind of person to consistently show up. January always brings the New Year’s resolution crowd, so there will be a quite few newbies trying to work into the new goal, build a habit, strengthen the resolve and get into shape.
By the end of January most of them are gone, back to the comfort of warm beds and sleeping late.
Those wanna be’s lacked grit, that is most of them; however this past year there was this student who pressed on, solo and stone-faced, resolute in grinding. This girl had something, and I watched from afar to see if she had what it took to hang.
After the lightweights had burned up their ill planned goals, went back to the old habits and routines I decided to see what was up with this kid, this loner who seemed to have something, maybe talent, perhaps guts, and even possibly the all-important ‘grit’. As this student worked on a pretty decent plank, (a core strengthening move, which basically sucks ass) I commented on it to her. I do not even remember the whole thing, something simple, the reaction was pretty much “leave me alone old dude”, I liked it. This girl just might have ‘It’, the all-important grit !
Continuing on through the winter I saw this hard assed kid sticking to the routine, actually making progress, working a pretty solid routine of lifting and HIIT, pretty impressive actually. I really was starting to admire this girls determination and grit, but I really thought she would fade away like so many before her, the delicate flower, wilting. I have seen this a thousand times. She however did not.
I made another comment to this girl, typically as a CPT (certified personal trainer) we are taught not to offer unsolicited advice to gym participants, but I had to know what this kids game was. Usually a pretty active high-school athletic career is the norm. Virtually no one I have ever met at the gym, especially the early morning warriors, has not competed in something at the varsity or even club level, I would venture it’s probably 99%. When I asked this young woman what her game was, her history, her sport, she said she did not do anything, nothing! She read books!
Read books? Come on, no way!
If you ever doubted yourself, if you ever thought you could not fit in, use my friends example of a journey into the lions den, that place which can sometimes be compared to as the college gym facility. The home where young warriors live, full of young, hard bodies killing it, not welcoming to the novice, or bookworm newbie, with no experience.
That is unless you read this testimonial and it changes your mind-
“A year ago I was a very insecure and unhealthy person. I thought the solution was to go without food and sprint myself away. I had very little mobility and even less strength, and I was simply miserable all the time. Now I’m still a string bean, but instead of working to eliminate myself I get up every day to make myself stronger. I’m the heaviest I’ve ever been, but I’m also the strongest, most capable, and happiest I’ve ever been. It’s uncomfortable, and sometimes seems nearly impossible, but I promise this fitness stuff is all it’s cracked up to be and more.”
The hardest part of change is always the first step; do not let a fear or lack of perceived talent dissuade your effort. People see talent, but what they fail to see is the work behind accomplishments, the grit the grinding the loneliness and the anxiety. We all go through it; you are not alone, hardly. The idea that ‘God-given talent’ gives someone an out, an excuse, if you think about it. You were not blessed with incredible once in a generation skills, so you get a pass for not achieving once in a life-in- a generation success as an athlete, fit person or successful in life. What most of us do not see behind the talented, strong person, those who become massive success stories in their own right, is a daily schedule of grind, hours of sucking it up, and a whole regimen of difficult and sometimes lonely moments when the only partner you have is the music playing in your head. It is the tiniest of details, it is the desire to find yourself, and it is your inner grit that can drive you.
Use my friend Samantha’s story as a catalyst, she had no game, she had no experience and she had no training that is until she walked through the door on a cold assed January morning. Alone and stone-faced she sucked it up and now, well now you know the story!
The best part of writing this piece was actually instilled into my being when I read the above Face Book post by Sam. She is NOT the type of person who would share personal stories, accomplishments and achievements; she is a humble and very reserved young woman. That is changing and her story is so great that I felt compelled to write this post. I hope Sam’s words assist many others see the world through her eyes and journey.
If only one it was worth the effort, this lady is going places!
Can we please discuss ‘Change’ for a minute?
Change is a paradox. Perceived as hard, well guess what, it’s hard! Perceived as easy, another toughie, it’s easy. Perceived as ‘doable’ now let’s talk.
Brad Arnold is the lead singer of the band ‘Three Doors Down’ and in their tune, (which I love) ‘Be Like That’ illustrates a person’s desire to change. Brad sings the following lyrics in the chorus of the song-
“If I could be like that
Well I would give anything
Just to live one day
In those shoes
If I could be like that
What would I do?
What would I do?
Now in dreams we run”
Now in dreams we run, hmmm. What would I do, hmmmmmmmm. If I could be like that, oooooh,,,,
Listening to this song this morning on the antique IPod while doing my body work, lab work, gym work, Tom work, whatever work, instantly inspired this article. Inspiration comes at anytime, anywhere, so grab it.
Change is right in front of you!
I have to share a paragraph from Tom Friedmans book, ‘Thank You for Being Late- An Optimists Guide to Thriving in the Age of Acceleration’. Please check this out, and let the message sort of marinate, like a fine steak ready for the Bar-b-Que.
“Looking back on all of my interviews for this book, how many times in how many different contexts did I hear about the vital importance of having a caring adult or mentor in every young person’s life? How many times did I hear about the value of having a coach—whether you are applying for a job for the first time at Walmart or running Walmart? How many times did I hear people stressing the importance of self-motivation and practice and taking ownership of your own career or education as the real differentiators for success? How interesting was it to learn that the highest-paying jobs in the future will be in ‘Stempathy’ jobs—jobs that combine strong science and technology skill with the ability to empathize with another human being.”
“That’s why when I wasn’t surprised that when I asked Surgeon General Murthy what was the biggest disease in America today, without hesitation he answered: “It’s not cancer. It’s not heart disease. It’s isolation”.
“If I could be like that
Well I would give anything
Just to live one day
In those shoes
If I could be like that
What would I do?
What would I do?
Now in dreams we run”
Three Doors Down
We live in a community that is lacking continuity. We live in a country that has divisiveness and greatness all rolled into one. I love the term “through adversity grows opportunity,” time for filling some shoes, building aspirations, and opening some doors.
Stepping up could not happen at a better time gang!
Affecting change is about being a good person, being a proactive soul who believes in a lifelong commitment to others and their self-improvement. Paying it forward creates a culture of change, positivity grows and with it hope. As Dr. Wayne Dyer said, “When given a choice between right and being kind, choose kind.” Change has many potentials and possibilities, outcomes and resources.
Anthony Tjan stated in his book ‘Good People’ –
“If we extend our reach even further and imprint this goodness on the many people in our lives, we will begin to glimpse and feel how truly human leadership can catalyze real and amazing change”.
I use this equation in my keynotes about change-
Choice + Challenge = Change
Change is directly proportional to the level of challenge, but we have to choose. Anyone can choose something simple and easy, your change will be tiny, and if that works for you, (and frankly I will take tiny over nothing any day), so be it. Just make your move and change.
Change is simply an ability to sustain effort over time. Part of the issue in the Internet-Techno-Pop-I Want it Now culture we find ourselves in is the make believe dream that instantaneous gratification is actually a good thing. I think it poisons a mindset and robs a person of compound investment of life and skills building.
Ask Michael Jordan how many time he shot a basketball!
Influence others in a positive way and watch how your life improves. Becoming a life enhancing, paying it forward agent of good and an influencer is noble way to live and fun to boot. Step back and appreciate your long term investment in effort and watch potentials. Flowers grow, people learn, babies are born and fulfillment expands. Reach out, break down isolation, make that visit, call or touch someone. Hugs work and telling someone you love them does too. I have been called a ‘Padawan’ and once I figured out what that meant I was totally chill with it!
We got stuff to do!
Recently on the radio program I interviewed Colin Milner, CEO of the International Council of Active Aging, and I threw this new idea I had to him as he has been a great influencer, friend, contributor and guest for quite some time now. I said, “Colin, I have this new idea about changing the term ‘getting older’ and turning it into ‘growing older’, it is a whole lot less negative. I get tired of people blaming a sore back or knee or whatever else on the mindset and accepting all of this because I am ‘getting old’”. Colin liked it, asked if he could use it and of course I said yes.Another guest on the radio program, author Ashton Applewhite of ‘This Chair Rocks: A Manifesto Against Ageism’(great book) shares that the worst offenders of the perpetuation/proliferation of an ageist mentality and culture are, drum roll please, OLDER PEOPLE!
Who would have thunk it?
This culpability belongs to a phenomenon I describe as the ‘Social Conditioning of Growing Older’. All of these ageist activities are a product of limited mindsets, beliefs and bigoted short-sighted acceptances of the 21st century. We are living longer, so there are a lot more older people to continue to think this way.
The time has come to redefine our cultural principles.
From the ‘MiddleLiving Economy’ and the ‘Mama Bear Mentality’, to the ‘Mindset of Exceptionalism-ness and of course the ‘Vuja de Effect of MiddleLiving’ I have written many blogs and shared over 1,000 one hour radio talk shows sharing the love for growing older and the compelling ‘HOW’.
It is up to each of us to figure out our own compelling ‘WHY’!
Think about this-
When we admit that our judgment is clouded, believing older adults are able to ‘still’ drive, or ‘still’ work out, or ‘still’ go to school, or ‘still’ make love this creates and perpetuates an ageist cultural mentality. Acceptance of such norms are an impediment to our societal and personal growth and progress, young and old. Understanding how this is a limiting belief we can redefine the old school social conditioning that ‘getting older’ is much different than ‘growing older’.
Every time the ‘still’ mindset is used it diminishes the societal worth of all older adults!
Accepting that a mindset of an older person being able to ‘still’, for example, attend a granddaughters basketball game or ‘still’ attend grandsons dance recital is a positive attribute is frankly insulting.
Dr. Bill Thomas, an author and geriatrician whose book, ‘Second Wind’ (totally badass) describes how the world can redefine aging. He writes that the word ‘still’ describes the subculture of what he calls “Realists”.
Dr. Thomas thinks baby boomers (I use the term MiddleLiving and SuperiorSeniors) fall into one of three categories:
- Denialists, who loudly reject changes that come with age. (I am not old)
- Realists, who view aging as bad and actively resist aging changes. (I am getting old, oh well)
- Enthusiasts, who find aging interesting and they can’t wait to explore it. (I am free, lets rock!)
Dr. Thomas believes that ‘still’ fits Realists because they cannot see the value of life beyond earlier stage adulthood. It is a conundrum which traps them in a distressed and eventually hopeless effort to continue living as they did when they were younger.
A Denialist just does not accept the notion of getting older at all. Another steaming pile of horse manure!
As we all are living longer the statistics across the board point to all of us discovering that living healthy can be a turning point. Ponder these-
- In the next ten years, U.S. baby boomers will increase their annual spending on wellness-based services from approximately $200M to $1 trillion (Paul Zane Pilzer, The Next Trillion).
- Americans 55+ are the fastest-growing age group among gym members, up more than 266% since 1987 (IBISWorld).
- 82% of adults aged 50+ who use the Internet research health and wellness information online (Pew and American Life Project)
- Some estimate that the rise in entrepreneurship for those 55 and over could increase yet another 20% in the next 10-15 years.
- “The 55+ age group controls more than three-fourths of America’s wealth (ICSC).
- Fifty-plus American women are the healthiest, wealthiest and most active generation of women in history.
Limitations are only as deep as an individual may perceive. It is the cultural conditioning and said acceptance of those limits that determine the depth of the pool.
I like to think that an individual’s halo is as bright and strong as they choose. If your personal WHY is strong then your HOW will become second nature, I promise. The social conditioning of growing older can be a rocket (enthusiast), a Packard (realist) or a stagecoach (denialist), what’s your preference!
Inspiration + Inclination= Motivation
Choice + Challenge= Change
The serendipitous law of attraction (I love this term), can be a strong halo, use it to bring awesome people and activities into your life. You can than leverage your life’s experience’s to give back to those less fortunate and watch and live the magic, it can and will be some kind of road trip!
I like it.
Want to become a ‘Super Hero’ in your life? Just watch this video
If you don’t like the meal you make, change the ingredients!
Take a 10-30 minute walk every day. And while you walk, smile. It
is the ultimate anti-depressant.
Eat more foods that grow on trees and plants and eat less food that
is manufactured in plants.
Try to make at least three people smile each day.
Life isn’t fair, but it’s still good.
Life is too short to waste time hating anyone.
You are not so important that you have to win every argument.
Agree to disagree.
Make peace with your past so it won’t spoil the present.
No one is in charge of your happiness except you.
Forgive everyone for everything.
Envy is a waste of time. You already have all you need.
I feel that this science and research is the key to unlocking so many issues in our health and wellness it blows my mind. the more we all learn, the more tips you find, I find, everyone collaborates on will serve all. Anyone who has experiences, reviews whatever just follow up in the comments and lets make this a great collaborative effort.
Please remember that the following are notes, typically I do not put this on the website in all of this randomness, however I believe that holding back serves no one, it will get better.
As you will see this post is very long, as it is intended to be my personal ‘crib notes’ from two books, ‘The Good Gut’ (the first of my learning about this incredible potential) and the ‘Prime’. You can find my interview with Dr. Kulreet Chaudhary, (which is so awesome you won’t believe it) by just clicking on this link.
The following books I am partially through these three, and as time allows I plan on adding to the crib notes. At some point the plan will be to organize this a little better, but for now if you see Pg. and short hand note call that a footnote and book title.
- ReWild, Jeff Leach
- 10% Human How your Bodies Microbes Hold the Key to Health and Happiness, Alana Collen
- Gut, The Inside Story of our Bodies Most Underrated Organ, Guiulia Enders
All of these books are great, some get a lil science heavy, read the reviews on Amazon. The ‘Prime’ would be the first purchase if I were advising others, (which I have been doing alot!)
Also you will find links to many articles here as again this is a working document, use as you see fit.
Our New Supplements suggested by Dr. Chaudhary-
Follow the links for descriptions and effects of these herbs/supplements. At this point Sandy and I have been on the three of these for a couple weeks, of course you should always do your own personal due diligence with any of supplements and or vitamin regime.
BDNF and movement//21 and Me-DNA testing//Customizable medicine (Story of Mike my PA and too much information)
APOE4 alleles are the greatest genetic risk factor for late-onset Alzheimer’s. However, this doesn’t mean that you will absolutely get Alzheimer’s disease if you have one or two copies of APOE4. Many people develop Alzheimer’s who don’t have an APOE4 allele. It does, however, increase your risk for developing the disease as well as lower the age of potential disease onset.
American Gut Project-$99.00 and your microbiome is analyzed (sort of)
Dr. Jeff Gordon, Gastroenterologist, Microbiota visionary , transplanted microbiota from obese mice into lean mice with no microbiota, and suddenly the lean mice gained weight, with no change in exercise or diet
The Good Gut- Dr.’s Justin and Erica Sonenburg
The collection of bacteria living within our gut is intimately linked to our health in ways we are just now starting to understand. Pg 32 ‘The Good Gut’ (TGG)
Sanitizing our environment, and eradicating microbes with antibiotics, has been extremely successful in reducing the incidence of infectious diseases in our society. Unfortunately, the untargeted attack on disease causing microbes has inflicted much collateral damage to the beneficial microbes caught in the crossfire. The rise of autoimmune diseases appears to me more tightly tied to our increase in cleanliness, not to decreased infection. Pg 67 (TGG)
Excitement within the scientific community over the realization that the microbiota can modulate the immune system is steadily growing. Pg. 81 (TGG)
Probiotics may be most beneficial in helping healthy people prevent disease rather than treating a medical condition. Pg. 107 (TGG) Use the pool and ph/alkalinity/chlorine example as anlogy (balance)
The Brain-Gut Axis- The primal condition exists between our brain and our gut. We often talk about ‘gut feeling’ when we meet someone for the first time. We’re told to “trust our gut instinct” when making a difficult decision or that it’s “gut check time” when faced with a situation that test nerves and determination. You’re stressed, your gut knows it. Pg. 137 (TGG)
The researchers found that the microbiota transplants affected the levels of brain-derived neurotropic factor (BDNF) in the hippocampus (The hippocampus is a small organ located within the brain’s medial temporal lobe and forms an important part of the limbic system, the region that regulates emotions.) BDNF is a protein whose function has been linked to diseases such as depression, schizophrenia, and OCD. Low levels of BDNF in the hippocampus are associated with anxiety and depressive types of behavior. From a scientific standpoint, it is unclear how the behavior change happens. Somehow the microbiota affects the levels of BDNF (and potentially other chemical messengers) in the brain. Pg. 143 (TGG)
The Microbiome: Your Partner in Prime
The Microbiome is a community of bacteria that live inside you digestive tract, primarily in your large intestine, or colon. Each one of us has two to three pounds of bacteria there-bacteria that do not come from us and are not technically part of us. The institute of Functional Medicine likes to say that in one gram of stool, we have more bacteria than stars in the universe. The Microbiome (sometimes called gut flora or gut bacteria) has been all over the scientific (and mainstream) news lately because researchers have become enamored with studying it and how pervasive its influence is on almost every part of our health. We now know that the Microbiome is quite active in both helpful and intrusive ways. You may have heard about “good” and “good” gut bacteria. In reality, there are three types of bacteria: “good”, “bad” and “neutral”, or in more technical and descriptive terms, “symbiotic,” “parasitic,” and “commensal.”
The “good’ bacteria have evolved to be in a symbiotic relationship with the human body. What is good for them is good for us, and what is good for us is good for them. They help us by producing vitamins, digestive enzymes, hormones and other compounds that enhance digestion and nutrient absorption, provide support for organ function, and even support brain function.
Other bacteria are neutral-they exist but aren’t particularly helpful or hurtful (as we know currently). They are hanging out and getting a free ride, but it doesn’t cost us anything. Finally, the are also bacteria that have not evolved with us. We call these “bad bacteria”, and while they are not parasites in the way most medical doctors think of parasites (such as tapeworms or leeches), they fit the definition because they live in us and benefit at our expense. They are opportunistic and what’s good for them is bad for us; these bacteria happen to feed on things that are detrimental to our health, such as excessive sugars or fats. They produce toxic by-products from what they eat that harm us and even persuade us (biochemically) to crave and eat more sugar and fat, especially processed kind that they can easily access.
There has been a lot of research recently into the notion that our cravings, weight, and even personality are controlled in part by our gut bacteria. The bad guys who are busy crowding out the good guys have, in the interests of their own survival, figured out how to manipulate the host (that’s you) by sending their own signals to the brain: signals like, “eat sugar now!” or “we need French-fries”. They can even make you feel rotten until you obey their commands. They do this via neurotransmitters that they produce and send to your brain. They make you feel depressed, or anxious, or send yu serious cravings you cannot possibly ignore. You have become neuroadapted and when your gut bacteria want it, you feel like you need it. Pg. 105-107 (TP)
Personality traits that we think are uncontrollable, negative traits we think are just part of who we are, are often linked to imbalances in the digestive system. Pg. 108 (TP)
Some microbiota chemical products resemble drugs and actually replicate the design of our body’s own chemical messengers. These bioactive (having a biological effect on the body) produced by gut bacteria, bathe our own cells, pass signals to our neurons, and potentially affect our minds. Our microbiota is a drug factory dispensing pharmaceuticals from our gut-with direct access to our brain. Pg. 144 (TGG)
That gut feeling you have may in fact be a chemical message sent to your brain by one of your internal microbial inhabitants. And depending on which types of bacteria reside in the gut, these messages may combine with a person’s genetic predisposition to increase or decrease the chance that a behavior disorder manifests. Pg. 155 (TGG)
Deciphering the complexity of the brain presents a monumental scientific challenge. Throw trillions of bacteria into the mix and it’s clear that unraveling this brain-microbiota connection will take some time. But while more research in this area is needed, we now have an understanding that our brain and microbes are engaging in an ongoing dialogue, one that has huge implications for our mental well-being. Pg. 158 (TGG)
Dr. Thomas Insel, director of the National Institute of Mental Health, sees the incredible potential of the microbiota to affect how we approach the treatment of mental disease: “how these differences in our microbial world influence the development of brain and behavior will be one of the great frontiers of clinical neuroscience in the next decade.” The connection between our microbiota and our brain beautifully illustrates the far-reaching implications our microbes have for all aspects of our health. It would have been hard to imagine, even a few years ago, that disorders of the brain could have roots in the gut. The fact is that our body is a complex ecosystem and all its parts are interconnected. The disruption of one aspect of the microbiota will cascade throughout the entire body. Another more positive way to think about it is that by strengthening a single part of our ecosystem, we can support our overall health. Pg. 160-1 (TGG)
MAC’S- Microbial Accessible Carbohydrates ‘The Big Mac’ diet/ 14 grams of fiber per 1,000 calories
- Consume foods with rich concentration of MAC’s
- Consume meat in limited quantities
- Limiting saturated animal fat
- Consume beneficial microbes and or probiotics
There are always ways to keep your microbiota youthful. New studies reveal that there is another critical component to maintaining youthful vigor: nourishing your aging microbiota. Like all other physical and mental aspects of the human body, the microbiota also shows age-related wear and tear over time. Scientists believe that many of these core bacterial species could be our companions for a lifetime, much in the same way that we are stuck with our nose. Pgs. 187-8 (TGG)
People on a low-fiber diet had a lower-diversity microbiota, whereas a high –fiber diet made for higher microbiota, whereas a high-fiber diet made for higher microbiota diversity. The higher-fiber – eating community elders also had more health-promoting SCFA’s lower markers of inflammation, and in general were in better health. Pg. 191 (TGG)
ELDERMET Study- the chain of events /
Diet deterioration Microbiota Change ànd Health Decline
More diverse Microbiota = Lower InflammationàGreater Muscle Mass à Less Cognitive Decline
Immunosenescence/Thymus- Immunsenescence is a highly complex and involves all branches of the immune system, but one of its manifestations is a low-grade chronic inflammation referred to as inflammaging. In inflammaging the balance between pro- and anti- inflammatory responses within the immune system is tilted toward the pro- inflammatory side. This inflammatory state has been linked to many age-related diseases such as dementia, Alzheimer’s disease and arthritis and can negatively influence the microbiota. Pg. 194 (TGG)
The immune system is highly sensitive to shortening of telomeres as its competence depends strictly on cell renewal and clonal expansion of T- and B-cell populations. http://www.ncbi.nlm.nih.gov/pubmed/19261979
The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.
The uniqueness of each person’s microbiota and how it interacts with certain drugs can be a source of variability in drug effectiveness and side effects. Pg. 200 (TGG)
Gut Science is proving a difficult question for doctors to answer.
The energy content of what a person absorbs (see gut microbiota) pg 45 10% human/ the particular set of microbiota that we have determines our ability to extract energy from our food. And the diet that we consume directly affects the strains of microbiota we harbor.
Bacteroidetes and Firmicutes- Types of bacteria in your gut, obese people have much more Firmicutes (obese microbiota) heavier people are-
Inulin and fibrous food-
Limbic/brain (fear, pleasure, anger) (hunger, sex, dominance, care of offspring).à Immune System (Defense)à Lymphatic system (toxic filter) àHPA axis (hypothalamus, pituitary, adrenal glands) stress managers and cortisol control center (allostatis/out of balance)
Lymphatic system-Jumping helps drainage-
Conventional medicine views the lymphatic system as part of the immune system, but 2/3 of your immune system is located in you digestive tract, both in the form of actual lymph tissue located in the gut, called GALT (gut-associated lymphoid tissue), and in the form of gut bacteria that interact with that tissue. It is more accurate to classify the lymphatic system as a waste removal system, because waste removal is one of the key roles of the digestive system. Pg. 86 (TP)
Sluggish lymph also builds up as fluid accumulation throughout your body, making you puffy and chubby looking, although not from fat. That’s why you may think it’s from fat, which is why I call lymphatic backup ‘Fake-Fat’.
The only way to get the lymph moving is by moving it manually. You can do this by exercising or just moving around vigorously-muscle action peripherally puts pressure on the lymphatic system’s fine network of vessels. The most effective kind of exercise for getting lymph moving are jumping rope and on a trampoline (recently branded ‘rebounding’)-or just jumping on the ground (although a trampoline makes jumping a little lower-impact).
You can change your natural tendency to bloat and swell by changing how efficiently your lymphatic system is working. Pg. 87 (TP)
Cellular sewage – good term for toxic waste
Symptoms of Lymphatic Congestion
- Rings get tight on fingers.
- Soreness and/or stiffness in the morning.
- Feeling tired.
- Itchy skin.
- Holding on to water.
- Breast swelling or soreness with each cycle.
- Dry skin.
The Fat Flush Plan author Ann Louise Gittleman, PhD, estimates that 80 percent of women have sluggish lymphatic systems and that getting them flowing smoothly is the key to easy weight loss and improved feelings of well-being. There are countless benefits of getting your lymphatic system moving more efficiently, including more energy, less pain, and improved detoxification.
The ‘Prime’ (TP)- Dr. Kulreet Chaudhary
I began with protocols to detoxify the body and reduce inflammation in the whole system. I witnessed how my patients ‘biochemistry’ was dictating the way they ate, and even the way they thought. I knew I could free them from that biochemical prison. As my patients got ‘Cleaner’ and ‘Clearer’ they naturally started making better choices. Pg. 19-20 (TP)
Right now patients are living in a sort of medical dual reality, and so are doctors. Who is right depends on the question being asked- “what if”
- What if the question is “which medications can treat my current symptoms?” then your conventional doctor’s answer is likely right.
- What if the question is “How do I get off medications and reverse this disease process?” then your integrative doctor’s answer is likely right. 50-1 (TP)
- What if first “helping people change health-destroying habits is irrelevant to the practice of medicine, and secondly, “healing people is not good for business”. Pg. 17 (TP)
Ayurvedic and Ayurveda
Ama- Ama is the real target of the prime. Ama is a word sort of like toxin, but with a broader meaning. It is an Ayurvedic term for substances inside the mind and body that are insufficiently digested and/or are located in their current places they should not be—such as undigested proteins seeping through the lining of the gastrointestinal track or waste backing up and getting stuck in the lymphatic system or colon.
The concept of ama is unique to ayurveda. In the classic texts of ayurveda, ama is described as the underlying cause of many health issues. In the Western medical approach, the focus is on the manifest state of illness or the sequence of events that leads to the creation of an illness. Ayurveda focuses on handling imbalances while they are in their infancy, and eliminating them with mild but effective non-obtrusive methods. http://www.mapi.com/ayurvedic-knowledge/detoxification/remove-deep-ama.html#gsc.tab=0
The idea that a “toxin’ could be a physical substance or an emotion/thought is a difficult one for modern Western medicine to grasp. We have medical doctors and we have psychologists, and these two don’t necessarily confer or see problems in the same way. However in Ayurveda, these two fields are much more unified. Pg. 41 (TP)
Neuroadaptation-The brain adapts to too its environment, your brains ability to adapt to whatever you do to your body, too much sugar, coffee, alcohol, drugs, chronic stress. A French fry binge is no different to your brain than a cocaine binge, (PET imaging has confirmed this). Neuroadaptation encourages survival of the speciies. Pg. 61 & 65 (TP)
Food is the biggest addiction in our nation. It is not rare, it happens easily, and it is nothing to be ashamed of, we can fix it. The attitude is that the overweight person should “just stop eating.” Yet if you don’t take into account the ‘Biochemistry’ that is in place it is simply an impossible request. Pg. 67 (TP) (This is a great reference and talking point in regard to the ‘law of thermodynamics’)
It’s not what you eat, it’s what you Digest- One of the most important factors in overall health- including weight issues, chronic disease, and brain dysfunction- is the health of your digestion system. An old Ayurvedic saying goes something like this- ‘It’s not just about what you eat. It’s about what you digest.’ Weak digestion is the precursor to every chronic disease. Health begins with digestion, the disease starts with impaired digestion. Pg. 74 (TP)
Many psychological and neurological problems in Ayurveda are linked to colon health, and the science is only now uncovering the biochemical basis for this. Recent research into how gut microbes of the large intestine influence or even control our moods and mental state via the vagus nerve are changing this. We are finally discovering that the condition of the gut bacteria in the large intestine affects the neurochemical balance in the brain. Pg. 80 (TP)
- Eliminating toxins through the digestive system, including through the liver and colon and through the kidneys and bladder.
- Through sweat glands and lungs, (this occurs constantly)
- By ‘storing’ toxins in fat cells, where they are sealed away (until the fat is burned). This is a major reason why toxicity often contributes directly to excess body fat. If your body can’t remove the toxin before it hurts you the safest solution is to store it safely away in your fat cells. Your body will keep pumping it into your fat cells, until the fat cells can no longer accommodate the toxic load.
- By storing in organs. This causes ‘Inflammation’ due to the irritation and can cause an autoimmune response (The body attacks itself) this eventually can result in autoimmune disease-
Most common types
- Rheumatoid arthritis- A chronic inflammatory disorder affecting many joints, including those in the hands and feet.
- Lupus-An inflammatory disease caused when the immune system attacks its own tissues.
- Celiac disease- An immune reaction to eating gluten, a protein found in wheat, barley, and rye.
- Sjögren’s syndrome- An immune system disorder characterized by dry eyes and dry mouth.
- Polymyalgia rheumatic- An inflammatory disorder causing muscle pain and stiffness around the shoulders and hips.
- Multiple sclerosis- A disease in which the immune system eats away at the protective covering of nerves.
- Ankylosing spondylitis- An inflammatory arthritis affecting the spine and large joints.
- Type 1 diabetes- A chronic condition in which the pancreas produces little or no insulin.
- Alopecia areata- Sudden hair loss that starts with one or more circular bald patches that may overlap.
- Vasculitis- An inflammation of the blood vessels that causes changes in the blood vessel walls.
- Temporal arteritis- An inflammation of blood vessels, called arteries, in and around the scalp.
The Brain inside your Gut- The ENS
The gut has a mind of its own, it’s called the enteric nervous system (ENS). The ENS is a network of neurons, neurotransmitters, proteins, and support cells called ganglia, like those found in the brain. The ENS is located just underneath the mucosal lining of the gut, called the submucosa, and also within the smooth muscle tissue of the digestive track. It’s all stretched out along this tube, so it’s like a long skinny brain instead of a dense roundish brain, like the one in your skull. Neurons in the gut send signals to the brain for interpretation via the ‘vagus’ nerve, a long nerve that runs between the brain stem and down through the length of the digestive tract. The brain translates those signals into sensations, thoughts or emotions. The ENS and the brain communicate all the time. Yet is not a one-way conversation. We used to believe that the ENS was a kind of servant to the brain, doing what the brain asks, but now we know that the brain is doing much of the listening and the ENS is doing 90% of the talking. The gut advises the brain about what to do based on its own condition.
We also used to believe that the ENS relied on the brain operationally, but now we know this isn’t true, either. The ENS is autonomous ( not controlled by others). Pg. 97 (TP)
What fascinates me (Dr. Chaudhary) the most as a neurologist is the way dysfunction in the gut influences dysfunction in the brain, and vice versa.
- Nervous system tissue in the gut along with gut bacteria produces 95% of the serotonin in your body, and just as much dopamine as the brain produces. These chemicals have a profound effect on your mood and even your personality.
- Bacteria in the gut has a direct effect on the brain, and research suggests that bacteria could control behavior, personality, cravings, food preferences, and disease processes. Current research is exploring this link and the many ways the gut bacteria may influence us.
- Many diseases are often foreshadowed by gut health issues. For example, irritable bowel syndrome, constipation, and other chronic digestive issues are often known to occur in patients who later manifest diseases such as multiple sclerosis, Parkinson’s, and a range of psychiatric conditions. Research is continuing to unravel this link. The plaques and tangles found in the brains of people with Alzheimer’s disease say they experienced digestive problems for decades befor the onset of their disease, and in general most patients Parkinson’s, Alzheimer’s and multiple sclerosis report problems with constipation.
- What we put in the gut can have a profound effect on the mood. Pg. 96-99 (TP)
Lifestyle medicine- is a branch of medicine dealing with research, prevention and treatment of disorders caused by lifestyle factors such as nutrition, physical inactivity, and chronic stress. In the clinic, major barriers to lifestyle counseling are that physicians feel ill prepared and are skeptical about their patients’ receptivity. It is all about optimizing our well-being while leading a health-promoting, sustainable lifestyle.
There is now overwhelming evidence that lifestyle factors such as poor dietary patterns, physical inactivity, tobacco use, excessive alcohol consumption and psychosocial factors, e.g. chronic stress and lack of social support and community, are key proximal factors in the pathogenesis and incidence of NCDs. Lifestyle factors may also be more distal stressors, including economic, political or a high density population.
Lifestyle choices, including tobacco use, poor diet, and inactivity, is at the root of the most prevalent causes of death: heart disease, stroke, and cancer. Lifestyle modification is a cost-effective means to reduce the estimated costs of ~$120 billion for tobacco-related illness and ~$90 billion from sedentary behavior and overweight/obesity annually in the United States alone. http://www.harvardlifestylemedicine.org/
Hippocrates can be seen as the father of lifestyle medicine. He often used lifestyle modifications such as diet and exercise to treat diseases such as diabetes, what is today called lifestyle medicine. He is often quoted with “Let food be your medicine, and medicine be your food” and “Walking is man’s best medicine”.
Functional medicine- addresses the underlying causes of disease, using a systems-oriented approach and engaging both patient and practitioner in a therapeutic partnership. It is an evolution in the practice of medicine that better addresses the healthcare needs of the 21st century. –
Integrative medicine- Both doctors and patients alike are bonding with the philosophy of integrative medicine and its whole-person approach — designed to treat the person, not just the disease. It combines conventional Western medicine with alternative or complementary treatments, such as herbal medicine, acupuncture, massage, biofeedback, yoga, and stress reduction techniques — all in the effort to treat the whole person. Proponents prefer the term “complementary” to emphasize that such treatments are used with mainstream medicine, not as replacements or alternatives.
Endobiogeny- A systems-theory approach to the body’s internal workings, which I believe will be the next wave in medicine in the next decade. Pg. 42-3 (TP)
Weight gain that causes chronic disease is not so much about excess calories; it is more about ‘Toxic Calories’. A recent study attempted to show obesity caused diabetes, and although they found the two states associated, they could not prove causation. They could not prove that obesity caused diabetes. However, they could measure GGT, which strongly correlates with a diabetic state.
Toxicity combined with weight gain is linked to the formation of diabetes.
Although there is not a clear Western equivalent to ama, I believe it is coming. I am most excited about the recent developments in the field of molecular toxicology, which is the study of the effects of chemicals on living organisms
The ‘Top Ten’ List- Pick one
- Faith- Not believing in yourself, your plan, and your organizations methods limits effectiveness. Enabling beliefs must be embraced, limiting beliefs kicked to the curb.
- Vision and imagination-If you cannot see it or imagine it, stop right here and focus on this one point, this one is the deal breaker to the new you. You must be able to dream!
- Goals- Once you have the your vision, now you can build a plan
- Positive mental attitude-Wear a smile in your day and help others become happier
- Happiness- If you embrace the first four items, easily achievable
- Habits- Trigger, response, reward. Build good habits and bad ones will disappear, simple.
- Fear- If you are afraid of success you will never be successful.
- Love- Loving yourself is number one, without that you can never love anything.
- Enthusiasm- This contagion can change the whole enterprise.
- Catalyst- Your mechanism for lift off
I recently had the supreme pleasure to give my ‘Ignite Your Life’ keynote speech to a group of engineers, business owners, entrepreneurs, educators and governmental leaders. To say I felt like the dumbest guy in the room would be an understatement, however I loved it and meeting them. As I told the group hanging out with really smart successful people is a precursor to self-improvement.
It was a great day!
Hosted by the Capital Area Manufacturers Council (CAMC) at the Kellogg Center on the campus of Michigan State University, and a regular event coordinated by Michelle Cordano, this social/business gathering brings together women and men who want to see our economy thrive and improve.
For example I met Jeff Metts, President of Dowding Industries, and his right hand Rebecca Roberts, Executive Director. Andy Storm, President and CEO of Eckhart and his Director of Human Resources Stephanie Schanher, Jim Bunn, business services Liaison for Capital Area Michigan Works, and Julius Diaz the new Director of Human Resources for Emergent biosolutions, just to name a few. These executives want to move the needle higher and create positive economic momentum.
The demands of the 21st century workforce are dynamic and intriguing, never before imagined. Working to not only encourage upward mobility, these demands will include-
- Learning and education
- Growth, including spiritual, physical and intellectual
- Goals and the ever changing need for re-evaluation, creation and modification of them. Using acronyms such as SMART (specific, measurable, attainable, realistic, and timely) to challenge us daily on the journey of incremental self- improvement.
- Continual performance evaluation, both on a personal level as well as professional
- Customer focused employees
Together building a new mindset of ‘Exceptionalism-ness’ will overcome many of the obstacles that are becoming pervasive in the 21st century. This mindset will take collaboration and teamwork, and a new paradigm must emerge to really embrace this potential forward momentum. Multigenerational giving and mentoring, training and sharing must occur for continued upward mobility.
In a recent article in Time Magazine, Paul Taylor wrote about Millennials and their “Economic Indignities” where they “unlike their parents and grandparents, this is a downwardly mobile generation, (ouch) with smaller incomes, less wealth, (ugh) more debt, higher unemployment and fewer homes than their parents’ generation had at a similar age”. Stepping to the aid of our children, and for some our grandchildren, has never been a more serious issue. The knowledge economy may hold potential, but only in randomized pockets of success, for the vast majority of millennials the future could be bleak.
That is if we do not do something about it!
As I say on my radio talk show ‘Boomers Rock’ “through adversity grows opportunity”. The intergenerational upward mobility and the confidence growth that is necessary for becoming part of the new normal of ‘Exceptionalism-ness’ is upon us.
The marginalization of certain age groups is the future draining of our talent pool, what will we do to combat this trend?
The best way to battle betrayal is through giving back, to caring and to loving and reaching out in new and better ways. The new-new normal is a time of reflection and re-evaluation of our principles. My speaking to the CAMC really opened my eyes to the concern of these business owners and leaders in finding the next generation of talented skilled trades, fabricators and creative builders. Filling the collective pool of talent, 21st century creative hands on workers and doers, will take ingenuity and it will take effort.
We all may live in the most technologically advanced world ever and the Millennials may be the best educated and omnipresent consumers of technology, but without hands on functional workers, here in our state and other states in our country (manufacturing employs more people than any other category in Michigan) our way of life will not reach the potential that it can be.
And these careers pay really well!
‘Exceptionalism-ness’ will take all of us to get our house in order and dream better dreams. For example, the “Believe in Amazing- The Superintendents Speaker Series” that a group of my friends and I are developing will raise the bar to a new level. This group includes Dr. David Hornak, Superintendent of the Holt public schools, Brian Town, CEO of Michigan Creative and Jeff Fuhrman, President of Third Coast Media.
The Superintendents Speaker Series
In this seminar series we will share ideas, talk about positivity and acknowledge good things that are occurring in secondary education all while building community outreach and brainstorm the next new-new things. Introducing leaders of industry to students, bringing artistic outreach and inclusiveness to the forefront, are just a couple of ideas for our speaker series. Hosted at Holt High Schools auditorium this event brand new event will bring talent, excitement and positivity to the community and public.
Showcasing all that is good, and working toward and helping everyone achieve greatness, multi-generational in nature, community collaboration in scope we are going to make a difference. Building a new mindset, hope and a long term future for our local communities, setting the bar high and working together for all of our futures.
You just gotta light the kindling to start the bonfire that can be greatness!
Hope begins with faith, and leadership is enhanced with outreach, it will be all of us together that can make an impact. The time is here and the time is right to become ‘Exceptional’!
Meeting the executives at the CAMC meeting and delivering my “Ignite Your Life” seminar was really a blessing, I thank everyone who attended for their kindness and positive response, and it was wonderful.
Let us all think about all of these issues, because we all can make a difference, we can all be part of the solution. All it takes is faith!
If you would like to continue this conversation, or if you are looking for the spark to light a fire in your organization and people, contact me for availability in speaking to your group or organization.
Get ready because this is a group event and we want everyone to feel included, heard and part of this game changing process, as we say in radio, “stay tuned”!
Let’s change the world together.
We are the ‘SOUL-U-TION’
We are living in the most exciting of times. Where the economic determinism of the MiddleLiving demographic (people 45-75 years) meet what Adam Grant shares in his newest book “Originals” Vuja de.
Vuja de is the reverse of Déjà vu, where we are experiencing something familiar, (in this case retirement), with a fresh perspective that enables us all to grow new insight into an existing or ‘old’ (as Adam Grant wrote) problem.
The aging of America and the world for that matter has put a completely new spin on the 20th century antiquated concept of retirement.
In other words Vuja de!
Economic determinism is a theory that economic relationships (such as being an owner or capitalist, or being a worker or proletarian) are the foundation on which all other social and political arrangements are built. Mix together a population that is living longer, healthier and more robust with entrepreneurship, the time willingness and desire to do something profound we MiddleLiving people hold the keys to the economic engine of change.
Recently I heard a lecture by Stephen Hawking and he talked about information and the burning of an encyclopedia. The question was, do you still have the information contained in the now burned encyclopedia? Some may say no, the book is destroyed and useless. Others on the other hand may say, as Dr. Hawking stated, “Yes, just in a much harder form to derive the information”.
Comparing the 20th century belief of retirement and now the 21st century reality of life is the same as Dr. Hawkings encyclopedia analogy. Same message, a different spin on the information.
The perception of retirement as exciting can be intimidating, but it creates an environment rich with excellent opportunities to create new markets, products and services to be explored and created by newly freed retiree’s.
Just because the 20th century said retirement was supposed to be a certain way, (take your gold watch and go sit on the couch and watch Archie Bunker) does not hold water in the 21st century.
We MiddleLiving people can be catalysts for social change and leadership, for entrepreneurial creative awareness, mentorship and helping, sharing experiences and talent. Look at some of these stats-
- In every single year from 1996 to 2007, Americans between the ages of 55 and 64 had a higher rate of entrepreneurial activity than those aged 20-34.
- For the entire period, the 55-64 group averaged a rate of entrepreneurial activity roughly one- third larger than their youngest counterparts.
- These trends seem likely to persist: in the Kauffman Firm Survey, a longitudinal survey of nearly 5,000 companies that began in 2004, two-thirds of firm founders are between the ages of 35 and 54.3
- Additionally, Kauffman research has revealed that the average age of the founders of technology companies in the United States is a surprisingly high 39—with twice as many over age 50 as under age 25.4the know-how to operate a business.
As we all are living longer the statistics point to all of us discovering that living healthy can be a turning point. Look at this-
- In the next ten years, U.S. baby boomers will increase their annual spending on wellness-based services from approximately $200M to $1 trillion (Paul Zane Pilzer, The Next Trillion).
- Americans 55+ are the fastest-growing age group among gym members, up more than 266% since 1987 (IBISWorld).
- 82% of adults aged 50+ who use the Internet research health and wellness information online (Pew and American Life Project).
- Throughout 2012, more than half of U.S. online consumers used fitness electronics, and more than one-third planned on buying a health-related gadget in 2014 (CEA).
MiddleLiving people between the ages of 45 and 75, is a key adjustment period in everyone’s life where change is inevitable, granted.
Reaching this period in our lives is not ‘Mid-Life’, not hardly. Mid-Life is a precursor to the inevitable crisis and is a term that came to become accepted in the 20th century.
It was the beginning of a slow decline into uselessness, it is a completely false belief.
Realizing you are mortal is an opportunity to redefine your life, and with it our living standards, quality of life, financial stability and health, MiddleLiving is a key to ‘Economic Determinism’ in that everything we have done, learned, experienced and developed is our foundation to the next level of a great life.
It is the adjacent possible, the window of opportunity, it is the next new-new thing.
That is if we go for it!
The train named ‘Economic Determinism’ is waiting at the station, are you going to get on board?
Have you ever heard me say “Ignite Your Life“? Stick around because you will!
Anyone for a glass of Vuja de?
You need a primer for your resolution or life change?
One thing you never want to do if you are hiking through the woods and come upon a cave is startle a mama bear and her cubs. It could end very badly!
Using this thought as a launching pad for self-improvement (which is my thing as everyone knows) I hereby Christen the New Year and everyone’s resolutions and accomplishing those goals- “The Mama-Bear Mentality”.
First lets define the characteristics of a mother bear and substitute cubs (babies) with self-improvement, goals, dreams and desires.
To start, she has babies (Goals). She keeps them in quiet places and is always close to her cubs (dreams). She is wary of all animals and is incredibly protective of her cubs (negative influences). She will generally always attack any animal that she believes is a danger to her young babies (staying focused on the end game). Beyond that she teaches her cubs (Life-Long learning) how to survive on their own; how to hunt, fish, and prepares(physical fitness, mental clarity, nutrition) them to leave her and hopefully reach adulthood.
What are the characteristics of a mother bear?
What is she like? What does she do?
Mother bears are affectionate, protective, devoted, strict, sensitive and attentive with their young. Not unlike people, bears can be empathetic, fearful, joyful, playful, social and even altruistic.
Sounds a lot like humans huh!
We are all (bears and humans) individuals and have unique personalities. And we all desire feeling positive and a contributor to society, not some giant narcissistic taker right (unless you are a Grizzly and then you are allowed narcissism because no one is going to mess with you or change that bad ass personality)!
Much like humans mother bears have many very solid qualities and then some, did you know that Bears are fast; (as are human mothers when you mess with her kids), they can run more than 60 kilometers an hour (37 mph) – that’s twice as fast as an Olympic sprinter, (you ever seen a really pissed off mom?). In fact, a bear can outrun a race horse over short distances, but has little endurance (kinda like me, quick for about 10 meters). To put their speed in perspective, bears can run 15 meters per second (50 feet per second). To understand that speed Usain Bolt can cover 12.2 meters per second.
Don’t mess with ‘Mama-Bear’ unless you are looking for trouble!
I want to develop my own ‘Mama-Bear’ mentality. Since self-improvement is the daily objective I have decided to protect my personal objectives. You could also apply this mentality to your new you, whatever you have decided do.
In my ‘Mama-Bear’ mentality being a staunch protector and advocate for my cubs (self-improvement) if any part of my life does not benefit the goal, to the curb with you! Of course everything in moderation and small steps but I think you catch my drift here right. The ‘Mama-Bear’ mentality is all about helping facilitate growth, independence and self-sustaining behaviors that will help in my quality of life and happiness.
How I cope with change and deal with controversy in my life is all on me, and with my new ‘Mama-Bear’ mindset nothing will interfere with my mission. You mess with my cubs (life) and you are in for a big ass whoopin!
As one of my favorite bands (get some on your gym playlist) ‘The Beastie Boys’ sang “You Gotta Fight for Your Right to Party”!
Life can be one huge and fun party, you just gotta have the right players on your team! That’s why ‘free-agency’ came to be! Players, yes they can be traded and or released!
So from the ‘Mama-Bear‘ perspective everyone I gotta protect myself, my goals, my dreams, my self-improvement, and I hope you will as well!
(For more hilarity from my boys the “Beastie Boys” here you go!)
Happy New Year
Remember this one? Tone loc, “Funky Cold Medina”