OFFICIAL Eat Right & Get Fit Challenge

[garyclark]

Ran my third 5K this year yesterday. Trying to do 1 a month. I run slowly and a 5K is not very far (especially compared to some of you who are actual athletes), but I'm getting less slow.

January was just over 36'
February 33.29
March was 32.02

Hoping to get under 30 by the end of the year. Proud of yesterday because there is a 1/3 mile hill after the first mile and change, then you go down this little side street, and then you have another 1/4 mile uphill on a pretty steep grade. It was brutal.

I haven't really been training at all for them, just using them as an accountability metric. Knowing that I have a race to run is a little reminder that I need to go run a mile here and there, and that I shouldn't eat a second piece of cheesecake, even if it is creamy and delicious and no one else wants it.

But I think I'm going to try running even slower, maintaining a low heart rate, and building up my speed from there.

[garyclark]

Reading Outlive right now. Anyone familiar with it or have opinions?

Peter Attia, Mark Hyman, Andrew Huberman, James Clear, Rich Roll and the like all seem to be similar to me. I fear they're all one or two moves away from really going full Russell Brand or Joe Rogan. There's so much cross-pollination of their "content", and such a need to feed the content beast to stay relevant, I keep waiting for a shoe to drop with each of them like it has with RB and JR.



*why is it pollination and not pollenation? We're talking about pollen.

I'm only 1/3 of the way through, but I do not understand this correlation at all. So far, Peter Attia seems about as similar to Joe Rogan as he does to Mike Trout or Chance the Rapper or my second cousin or any other random human

Rogan loves Peter Attia. Had him in a bunch of times and quoted him a lot.

Hadn't realized he'd been on Rogan, but this is what I mean. He's part of the class of influencers who have made it big on scientific prowess. I know really nothing of Attia other than the name and general idea that he can be lumped into the group of names I mentioned above. I worry that members of that group could quickly go from "the science says therapy is good for you, to the science says you should kill your children" (or whatever, I couldn't come up with a great example there). I love the White Oak Farms dude and his thoughts on regenerative farming, but that old redneck has been on Rogan A LOT.

Okay. I finished, and now I get a lot of what you guys are talking about. Attia is definitely a egotistical cocky guy who blurs the lines between what there is evidence of and his opinion. And that can be dangerous if not read critically. He almost treats his research like a competitive sport, and that machismo can be annoying at times.

That being said, I found this book very much worth the read. The information on diabetes alone (specifically, how much you can do to reverse damage you have done to your body by changing eating habits) was worth it. While I learned a lot about cancer and dementia-related decline and death, I didn't find it that actionable. The stuff he wrote on sleep and mental health was confirmation bias for me, and reflects a lot of changes I have made. But I suspect it would be useful for many. A major theme is that the medical establishment uses very blunt instruments to diagnose problems, and misses opportunities to save lives. I already believed this, given the financial motivations that drive our healthcare system, and there were points where I agreed with him, and others where I did not.

My major takeaways:

- Think about your healthspan at least as much as lifespan
- Get a doctor who listens to you and thinks critically
- HOLY MOLY, glucose is really, really bad for you (with potential connections to dementia as well)
- Protein, protein, protein
- Find foods you like with the most powerful amino acids and eat a lot of them
- Don't smoke, rarely drink
- Not sleeping is killing you
- Take care of your mental health or none of the above really matters

[EdRomero]

Well I really like glucose, I'm a terrible sleeper, and mental health..no comment.

The running you are doing is awesome. My only advice is just keep at it; don't worry about pace, distance, or anything, and that improvement you've been seeing will continue.

[garyclark]

Well I really like glucose, I'm a terrible sleeper, and mental health..no comment.

The running you are doing is awesome. My only advice is just keep at it; don't worry about pace, distance, or anything, and that improvement you've been seeing will continue.

Lol. Thanks. He has a lot of good sleeping tips if you're interesting.

[tennbengal]

I’m not reading any books and haven’t had the time to be hiking like I was , but still slow and steady weight loss underway - was 179 on the scale this morning. First time under 180 since maybe my mid-20s. New jeans I just bought were a 32-inch waist and didn’t have to struggle to get them on.

Still wouldn’t mind ticking down to low 170s. If I can there might as well try to get to 168 - cause if I could - would actually be in BMI “normal” weight range for first term since college…

Current bmi 26.4 , need to get to 24.8 bmi to be normal.

[garyclark]

I’m not reading any books and haven’t had the time to be hiking like I was , but still slow and steady weight loss underway - was 179 on the scale this morning. First time under 180 since maybe my mid-20s. New jeans I just bought were a 32-inch waist and didn’t have to struggle to get them on.

Still wouldn’t mind ticking down to low 170s. If I can there might as well try to get to 168 - cause if I could - would actually be in BMI “normal” weight range for first term since college…

Current bmi 26.4 , need to get to 24.8 bmi to be normal.

That's awesome! Also, BMI is better than nothing. But not by that much, in my opinion. Try this instead..

[garyclark]

My right has been sore since I ran the 5K. No sharp pain, just ginger. Feels like it is slowly getting better. I haven't been able to keep off it completely. Walking a decent amount through airports these last few days. But nothing more than that.

So far, all I've been able to gather is I should rest it and elevate it. Any other advice?

It's frustrating the hell out of me not to be walking and running after 5 days.

[rass]

My oldest is at USF with the RU track team this week and I keep waiting to see if she's going to cross paths with chedda on strava.

[The Sybian]

My oldest is at USF with the RU track team this week and I keep waiting to see if she's going to cross paths with chedda on strava.

Chedds in Scotland, so not likely.

[rass]

My oldest is at USF with the RU track team this week and I keep waiting to see if she's going to cross paths with chedda on strava.

Chedds in Scotland, so not likely.

Oh yeah, no wonder I had to scroll back so far to find his last run.

[The Sybian]

My oldest is at USF with the RU track team this week and I keep waiting to see if she's going to cross paths with chedda on strava.

Chedds in Scotland, so not likely.

Oh yeah, no wonder I had to scroll back so far to find his last run.

Good thing I said something before you planned an intervention.

[phxgators]

My right has been sore since I ran the 5K. No sharp pain, just ginger. Feels like it is slowly getting better. I haven't been able to keep off it completely. Walking a decent amount through airports these last few days. But nothing more than that.

So far, all I've been able to gather is I should rest it and elevate it. Any other advice?

It's frustrating the hell out of me not to be walking and running after 5 days.

Bracing has helped me. I’ve been able to get back into running after a few weeks of walking with no pain. I think I’m just going to brace forever at this point.

[garyclark]

My right has been sore since I ran the 5K. No sharp pain, just ginger. Feels like it is slowly getting better. I haven't been able to keep off it completely. Walking a decent amount through airports these last few days. But nothing more than that.

So far, all I've been able to gather is I should rest it and elevate it. Any other advice?

It's frustrating the hell out of me not to be walking and running after 5 days.

Bracing has helped me. I’ve been able to get back into running after a few weeks of walking with no pain. I think I’m just going to brace forever at this point.

If you have a good recommendation, I'd be interested. It's getting better. Just not all the way there.

[phxgators]

It’s pretty close to this one

https://a.co/d/0eIXAXd

Definitely a little bulky. But comfortable enough that I could wear it all day for a few months without too much complaining. Doesn’t bother me to run in it and provides plenty of support.

I have had blister issues at times, but I’ve learned what to do to avoid them mostly. And have worn bandaids occasionally to protect/prevent issues.

[garyclark]

It’s pretty close to this one

https://a.co/d/0eIXAXd

Definitely a little bulky. But comfortable enough that I could wear it all day for a few months without too much complaining. Doesn’t bother me to run in it and provides plenty of support.

I have had blister issues at times, but I’ve learned what to do to avoid them mostly. And have worn bandaids occasionally to protect/prevent issues.

Ah. I was looking for knee support. Thanks though. I've sprained my ankle enough that this might come in handy.

[phxgators]

Ah my bad. I used to wear these but haven’t had to in a while.
https://www.futuro-usa.com/3M/en_US/p/d/v100507095/

[mister d]

It’s pretty close to this one

https://a.co/d/0eIXAXd

Definitely a little bulky. But comfortable enough that I could wear it all day for a few months without too much complaining. Doesn’t bother me to run in it and provides plenty of support.

I have had blister issues at times, but I’ve learned what to do to avoid them mostly. And have worn bandaids occasionally to protect/prevent issues.

Thats the same one my kid had for a couple weeks after spraining her ankle. Didn't complain even 10% as much about it as she did the splint she had on her broken pinky (at the same time).

[garyclark]

Ah my bad. I used to wear these but haven’t had to in a while.
https://www.futuro-usa.com/3M/en_US/p/d/v100507095/

Thanks!

[EdRomero]

Reading Outlive right now. Anyone familiar with it or have opinions?

Peter Attia, Mark Hyman, Andrew Huberman, James Clear, Rich Roll and the like all seem to be similar to me. I fear they're all one or two moves away from really going full Russell Brand or Joe Rogan. There's so much cross-pollination of their "content", and such a need to feed the content beast to stay relevant, I keep waiting for a shoe to drop with each of them like it has with RB and JR.



*why is it pollination and not pollenation? We're talking about pollen.

I'm only 1/3 of the way through, but I do not understand this correlation at all. So far, Peter Attia seems about as similar to Joe Rogan as he does to Mike Trout or Chance the Rapper or my second cousin or any other random human

Rogan loves Peter Attia. Had him in a bunch of times and quoted him a lot.

Hadn't realized he'd been on Rogan, but this is what I mean. He's part of the class of influencers who have made it big on scientific prowess. I know really nothing of Attia other than the name and general idea that he can be lumped into the group of names I mentioned above. I worry that members of that group could quickly go from "the science says therapy is good for you, to the science says you should kill your children" (or whatever, I couldn't come up with a great example there). I love the White Oak Farms dude and his thoughts on regenerative farming, but that old redneck has been on Rogan A LOT.

Okay. I finished, and now I get a lot of what you guys are talking about. Attia is definitely a egotistical cocky guy who blurs the lines between what there is evidence of and his opinion. And that can be dangerous if not read critically. He almost treats his research like a competitive sport, and that machismo can be annoying at times.

That being said, I found this book very much worth the read. The information on diabetes alone (specifically, how much you can do to reverse damage you have done to your body by changing eating habits) was worth it. While I learned a lot about cancer and dementia-related decline and death, I didn't find it that actionable. The stuff he wrote on sleep and mental health was confirmation bias for me, and reflects a lot of changes I have made. But I suspect it would be useful for many. A major theme is that the medical establishment uses very blunt instruments to diagnose problems, and misses opportunities to save lives. I already believed this, given the financial motivations that drive our healthcare system, and there were points where I agreed with him, and others where I did not.

My major takeaways:

- Think about your healthspan at least as much as lifespan
- Get a doctor who listens to you and thinks critically
- HOLY MOLY, glucose is really, really bad for you (with potential connections to dementia as well)
- Protein, protein, protein
- Find foods you like with the most powerful amino acids and eat a lot of them
- Don't smoke, rarely drink
- Not sleeping is killing you
- Take care of your mental health or none of the above really matters

Just finished the book. Thanks for the recommendation. I feel there was a lot of information overload, especially when he talked about balance and lifting. I'm curious what you've tried and what you've stuck with so far. The easy fixes for me is eating more protein and doing more zone 2 exercising. Biggest challenge is getting away from screens, cutting back on drinks and managing life better so I can sleep better. Things that I should do and keep telling myself to do and then don't: more V02 pushing exercises and strength work. Stuff I might consider but never thought I would start doing at 50: rucking, learn a language, learn how to play an instrument.

[garyclark]

My major takeaways:

- Think about your healthspan at least as much as lifespan
- Get a doctor who listens to you and thinks critically
- HOLY MOLY, glucose is really, really bad for you (with potential connections to dementia as well)
- Protein, protein, protein
- Find foods you like with the most powerful amino acids and eat a lot of them
- Don't smoke, rarely drink
- Not sleeping is killing you
- Take care of your mental health or none of the above really matters

Just finished the book. Thanks for the recommendation. I feel there was a lot of information overload, especially when he talked about balance and lifting. I'm curious what you've tried and what you've stuck with so far. The easy fixes for me is eating more protein and doing more zone 2 exercising. Biggest challenge is getting away from screens, cutting back on drinks and managing life better so I can sleep better. Things that I should do and keep telling myself to do and then don't: more V02 pushing exercises and strength work. Stuff I might consider but never thought I would start doing at 50: rucking, learn a language, learn how to play an instrument.

Eating more protein is huge for controlling my cravings.

By not drinking very often, I sleep a ton better, which has helped me maintain energy to exercise.

Once my knee is better, I plan on trying to build up my running stamina while keeping my BPM around 130, and get my VO2 in better shape. Still barely average in that area.

A friend's father learns a new language and a new instrument every decade. I'm crap at instruments. But I'm planning on doing the language thing, even if it's only 5-10 minutes most days. Currently on year 4 of very, very casually learning Italian.

[EdRomero]

So no toe yoga?

[garyclark]

So no toe yoga?

Lol.

I just gotta get my knee back. I've put on a few pounds with only light exercise over the last few weeks.

[Shirley]

This dude is my hero.



He's never going to be able to dunk, but he's still in great shape for 79. I remember thinking I should try to see if I could dunk again when I was 30 and then again at 40. I didn't consider it at 50. The knees just don't have the strength or stability. My brain won't even let me go all out on a jump anymore. I'd love to clear that fear out and see if I could maybe touch a rim again.

[The Sybian]

Seeing what happened to Tom Segura dunking on a 9 foot rim scared the crap out of me, not that I could ever dunk. I did dunk a tennis ball in high school and could touch the rim through my 20s, but I'm sure I haven't been able to come close since then.

[A_B]

Seeing what happened to Tom Segura dunking on a 9 foot rim scared the crap out of me, not that I could ever dunk. I did dunk a tennis ball in high school and could touch the rim through my 20s, but I'm sure I haven't been able to come close since then.

Are you...are you Hood?

[The Sybian]

Seeing what happened to Tom Segura dunking on a 9 foot rim scared the crap out of me, not that I could ever dunk. I did dunk a tennis ball in high school and could touch the rim through my 20s, but I'm sure I haven't been able to come close since then.

Are you...are you Hood?

[checks white jorts/] No, I don’t think so. Although I did graduate from the University of the Streets.

[EdRomero]

I've been feeling old, tired, and worn down so I decided to give myself some motivation. I'll be doing my second marathon (on the 3 year anniversery of my first): https://www.runmdi.org/

Worst case scenario I'll be seeing Acadia for the first time if I'm forced into a miserable walk.

[rass]

You were moving pretty good on that Sunday run you mentioned elsewhere

[govmentchedda]

That course looks gorgeous, but way hillier than anything I'm used to.

[EdRomero]

The two biggest mistakes I made last time was doing the Intermediate Hal Higdon training plan instead of the Beginner, which I think wore me out, and only training on flat surfaces. I've convinced myself that hills are better for my mental well being and for changing up the muscles I use.

[garyclark]

Have been eating generally well, drinking sporadically, and traveling excessively. Resulting in my weight being up and down this year. Good news is, I'm the same today as I was in mid-January (while not exercising regularly in seven weeks due to the knee). Bad news is, that's 10 pounds above where I was in mid-December.

The right knee is still ginger after my March race where I tried too hard. But I did manage a 5K slow run (14' miles) in a brace this weekend (thanks, all, for the recommendations). So I'm hoping increased regular exercise ,and sticking with the more healthy eating, will get me back on track to where I want to be.

Had my annual physical today and, while everything looks good, doc wants me to try to lose 10 more pounds. The saga continues ...