Navigating health and fitness in a world full of information
I’m an avid learner of health, fitness, and anything related to well-being. It’s a passion of mine, and I’m blessed to be able to work in the field.
As much as I love the deluge of education from well-meaning and highly-educated individuals, I sometimes find it overwhelming. We are lucky to have the brilliant minds of Dr. Andrew Huberman, Peter Attia, Stacy Sims, Dr. Mark Hyman and other podcasters and authors offering us the latest and greatest in exercise, nutrition, and lifestyle options to help us feel great and look better.
Yet, with all this information for many of us, we continue to head in the opposite direction. We have an increase in depression and anxiety, particularly post-pandemic. Despite all the information there is on nutrition and exercise, obesity rates and illness continue to rise. Cancer rates are the highest we’ve seen in history. However, this could be due to factors beyond poor lifestyles, such as an aging population and improved detection. And lastly, there is some chatter that today’s children may die earlier than their parents. Reasons include those mentioned above and environmental factors.
When reviewing the recent science from the experts, it leaves many more questions, such as:
How much water do I need to stay hydrated? Do I need electrolytes? What is considered hydration beyond water?
Should I cold plunging, sauna, or both? Are there different protocols for men vs women?
And what the heck should I eat to be most optimal? Gluten-free? Paleo? Keto? Intermittent fasting?
How do I work out after the age of 40? Stacy Sims suggests the best exercise for women is high-intensity exercise, which means lifting heavy things and cycling them with simple tasks such as walking. Yet, Peter Attia says we need to do some zone 2, long-duration, mid-intensity cardio.
Should I take creatine? It’s now the super supplement for women over 40 who want to avoid muscle loss and improve skin and brain health.
I’m stressed. What type of adaptogen should I take? Many may be asking what an Adaptogen is.
Should men consider taking Testosterone, or women take Menopause Hormone Replacement (MHT)?
Should women fast? Mindy Pelz says fasting done right can work for me, yet Stacey Sims says it’s a no-go for most women, especially those in perimenopause.
The list can go on...
Maybe we could consider some basic foundations of health first before adopting more elaborate protocols.
I’ve been privileged to be educated at the CHEK Institute. From the moment I met Paul Chek and his crew, I knew this was the way I would find health, fitness and wellbeing. What I loved about my education was that it affirmed what was right in my heart: that health is holistic. A few things that spoke to me are:
When the body and mind come together mentally, physically, emotionally and spiritually, it functions at its best.
There is no one-size-fits-all for wellness.
When we take responsibility for our health, it becomes a journey of self-discovery.
Our bodies are our most excellent feedback mechanism. By experiencing the consequences of our choices, we learn wisdom.
Here are some foundational practices that can be customized to anyone:
1: What is your dream or life vision? Why is this important for our health? Besides health and fitness being part of the dream or vision, being healthy is the backbone of any dream. If we aren’t healthy and fit, we can lack the energy to do what is necessary to get to where we are going. Considering what is essential in our lives and what we want to focus on is critical. Here are a few questions for consideration:
What creates meaning/purpose in your life?
What are you passionate about? What lights your fire?
Do you wish to have a family? What type of family do you want? How would harmony look like in your family? What do I need to do to ensure that harmony?
What type of work would you like to do? Some people want to spend much time at their craft, while others want to make a paycheck to pursue other ideals.
How much money do you wish to make a year?
Who do you want to hang out with? What type of people light you up?
Where and what kind of environment do you want to live in?
What are your physical needs (nutrition, sleep, movement)?
What are your spiritual needs?
What are your mental needs?
What are your emotional needs?
Once you’ve established this, it’s not set in stone. Wisdom and growth come from living the dream and learning from our experiences.
2. Cultivate your health and fitness with the Chek 6 Foundational Principals:
Thoughts: This is something I’d love the medical community to put more emphasis on. Many of us may, consciously or subconsciously, be in survival mode, where most of our thoughts are negative and stressful, leaving us unable to exist in the present moment. This state can create a chemical cascade of stress hormones that promote inflammation and, inevitably, disease states. Unfortunately, humans may fall prey to the negativity bias theory, which states that we are more sensitive to focusing on negative experiences and information than positive ones. Suggesting this was a way our ancestors survived. These thought patterns can be shifted.
You can start today by paying attention to the quality of your thoughts, beliefs and behaviours. Are you living most of the time in survival or thriving? I’ve worked with a coach for many years to shift my thoughts and behaviours. Others are out there, like Dr. Joe Dispenza, whose teachings center around the idea that individuals can change their lives and heal their bodies by changing their thoughts, emotions and behaviours. Here’s his teachings in a nutshell: https://www.youtube.com/watch?v=d7sUWwHugg8
Breathing: Breathing has huge benefits: enabling our core muscles to work well, optimizing our organs (they love moving), stress relief and reducing inflammation and disease. Want to learn the most effective way to do it? I have this video for you… https://www.youtube.com/watch?v=2U3CPgwkrzY
Hydration: 60-90% of our bodies are water. Without it, many functions can go awry. Clean water is best. I agree with Dr. Huberman when he suggests we need an average of 8-12 glasses a day, more with exercise and heat.
Nutrition: I like what Dr. Hyman says about diet. Keep it clean and promote a diet rich in:
Polyphenols (antioxidants) and fibre – choosing organic fruits and vegetables.
Omega-3 anti-inflammatory fats.
Pasture-raised animals and wild fish.
Fermented foods to enrich your microbiome. When the gut has trouble, we set ourselves up for significant challenges in the mind and body.
To be reduced or eliminated:
Packaged and processed foods.
Sugar – refined or otherwise.
Gluten and Dairy (for many, are pro-inflammatory.)
Seed oils – corn, soybean, canola, safflower, sunflower (highly refined and proinflammatory).
Another consideration is that everyone is different depending on their genetic and racial makeup. Some people need more carbs if their ancestry comes from closer to the equator. Others, like me, do better with more protein and fats due to coming from colder climates. Try eating different macro-nutrient (protein, fat, and carbs) ratios in each meal and see how it feels.
Movement: Movement should be functional, with patterns that support posture, mobility, stability, strength and power. Engaging in awkward or painful movements is not a good idea for anyone, particularly if you have orthopedic injuries.
Much science is accumulating on optimizing fitness and longevity by increasing muscle mass, especially as we age. It’s best to get the basics right by learning how to move well and then increase the loads.
For ladies over 40 looking to reduce fat around the middle, it is best to cut out long-duration mid-level cardio. This exercise increases the stress hormone cortisol and can lead to weight gain, sleeplessness, and irritability.
Sleep is the best and cheapest health tool on the market. It is essential to recovery and overall health and fitness. Opt for a regular sleep schedule, optimize your sleep hygiene, and don’t overdo it or underdo it. Eight hours is probably the optimal time for most.
Our minds and bodies require lifestyle nutrients to function optimally.
Health and fitness can happen when we decide to take ownership of the person we would like to be and the life vision we have in mind. Living with the foundational principles is a way to establish a base level of health where we can explore all that new research offers. By adopting these ideas and principles one day at a time and observing the consequences, we can gain the wisdom necessary for a life lived well on our own terms.
Till next time,
Sarah.