Showing posts with label lifestyle. Show all posts
Showing posts with label lifestyle. Show all posts

Monday, February 13, 2017

Discipline, obsession, freedom, and 1% better

Originally published in 2014, a story entitled "Tom Brady explains why he goes to sleep at 8:30" recently come across my social media feed. I haven't watched a football game in many years, and I didn't even know Brady was still playing football, but I couldn't resist the clickbait headline.

I'm glad I did, because I feel like I found a kindred spirit.

I think that the decisions that I make always center around performance enhancement, if that makes sense. So whether that's what I eat or what decisions I make or whether I drink or don't drink, it's always football-centric. I want to be the best I can be every day. I want to be the best I can be every week. I want to be the best I can be for my teammates. I love the game and I want to do it for a long time. But I also know that if I want to do it for a long time, I have to do things differently than the way guys have always done it. 
I have to take a different approach. Strength training and conditioning and how I really treat my body is important to me, because there's really nothing else that I enjoy like playing football. I want to do it as long as I can.
I wanted to bold every sentence in that paragraph. Finally, someone who gets me. Replace all instances of "football" with "MMA" and this is my attitude. Tom Brady is an elite, world-class athlete. I am far from it. But in this way, we are the same.

People often give me great tips for amazing restaurants all over the world. I thank them politely and never end up eating there. Because I know the ingredients they use, while assuredly delicious, won't be as healthful as the ones I have in my kitchen.

My girlfriend generally wants to watch "just one more episode" of Netflix in bed. Unfortunately for her, she almost always loses this battle, because I know how losing an hour of sleep affects the next day's performance.

Do I enjoy the treadmill, the rower, the exercise bike, or the elliptical? Nope. Neither do I particularly love squats, chin-ups, bench presses, medicine ball throws, or box jumps. It's all boring to me. And mobility work is even more tedious.

I sure as hell don't love jumping in ice-cold baths or pushing to discomfort in hot saunas.

But it's all essential to what I love to do, which is to train and compete in mixed martial arts.

I crave a big gooey pizza or a hot chocolate brownie out of the oven just as much as anyone else. But if not eating it will make me 1% better in training the next day, then it's an easy decision for me. Turning off all the electronics at 9pm and taping up the blackout shades in our hotel room is an inconvenience, but it will make me better.

People laud me for my discipline. It's not discipline. It's merely a choice. Choices are easy when you realize what's important.



I spend 2-4 hours a day with some kind of coach: an MMA coach, a wrestling coach, a kickboxing coach, or a jiujitsu coach, or a strength coach. But the other 20-22 hours a day, I'm the coach. If I have poor technique on a head-inside single or my left hook/right low kick, I need them to fix it. But if there's any part of my physical and mental conditioning that's subpar -- that's on me.

Does this sound obsessive? You bet it does. Obsessive is the only way in this sport, and even more so if you're an aging athlete like me - or Tom Brady - trying to keep up with competitors 10-15 years younger. Young athletes are very good at being very obsessive in the gym or on the field. But generally aren't as disciplined those other 20 hours a day. They also don't need to be.

Every time I give an MMA-related interview, the interviewer asks me: What's my goal? What am I training for?

Here's my answer.

My goal is to know -- not believe, but know -- that if I fail, there is absolutely nothing else I could have done.

Nothing.

I need to be able to say, "I couldn't have done anything more. I couldn't have done anything better."

This is my great truth. It's my code. It's empowering. And it's what sets me free.

This is beauty to me. Fighting is more than just facing your opponent in combat. It's about yourself. Can I be the best possible me?

And no chocolate brownie, no episode of television, and no night of debauchery can compete with that beauty and that truth.


https://twitter.com/SebastianThrun/status/534824917473062913 https://twitter.com/SebastianThrun/status/534824917473062913 https://twitter.com/SebastianThrun/status/534824917473062913 https://twitter.com/SebastianThrun/status/534824917473062913 https://twitter.com/SebastianThrun/status/534824917473062913 https://twitter.com/taniatorikova/status/553394048346501121 https://twitter.com/taniatorikova/status/553394048346501121 https://twitter.com/taniatorikova/status/553394048346501121 https://twitter.com/taniatorikova/status/553394048346501121 https://twitter.com/taniatorikova/status/553394048346501121 https://twitter.com/dona_woland/status/535479967413698560 https://twitter.com/dona_woland/status/535479967413698560 https://twitter.com/dona_woland/status/535479967413698560 https://twitter.com/dona_woland/status/535479967413698560 https://twitter.com/dona_woland/status/535479967413698560 https://twitter.com/dona_woland/status/535479967413698560 https://twitter.com/dona_woland/status/535479967413698560 https://twitter.com/dona_woland/status/535479967413698560 https://twitter.com/dona_woland/status/535479967413698560 https://twitter.com/dona_woland/status/535479967413698560 https://twitter.com/lit_therapy/status/553612923311255553 https://twitter.com/lit_therapy/status/553612923311255553 https://twitter.com/lit_therapy/status/553612923311255553 https://twitter.com/lit_therapy/status/553612923311255553 https://twitter.com/lit_therapy/status/553612923311255553

Monday, October 3, 2016

Country air, sustainability, and the end of the world

I'm a city boy, born and raised. I've always loved the city, and the bigger the better. The first time I was old enough and had enough money to travel (age 24), I did as so many do: I went to the big cities of Western Europe. Then I started to see the big cities of the USA, Asia, and Latin America. I've been to a few dozen major metropolises now.

I bought a home and moved to Hong Kong in 2008, taking advantage of residency opportunities there. I loved living in central Hong Kong, despite the constant noise and air pollution. When visiting Vancouver, I strongly prefer to stay downtown despite higher rents and less space. Not only is my gym there, I think it's really the best part of Vancouver. Tremendously walkable. All the amenities you could ask for. And yes, insanely expensive, but you can see why.

But in the last year or so, I've been yearning for a simpler and greener lifestyle. I've never lived in the country, or even spent more than a few days there. I don't know how I would enjoy it. But lately I have been fantasizing about acres of sprawling farmland, chickens, goats, vegetables, clean water, and country air. And my antisocial side likes the idea too.

Monday, May 9, 2016

Discipline and extrinsic motivators

It is often said discipline is like a muscle & fatigues with use. Muscles, of course, don't just fatigue -- they also strengthen with use. Exercise is an attempt to break down muscle tissue so that the body can respond by building back stronger tissue. 

People around me often praise me as a disciplined person. It's one of the few compliments that I really enjoy when I get it, because I pride myself on working hard on my discipline. But in truth, I don't actually think I have discipline that is substantially better than my peer group. Among the general population, sure, perhaps I am 80th percentile or better. But I know many successful and diligent people, and most of them are much more disciplined than I am.

There are some ways in which my discipline is very poor. I've been without a traditional job for the last two years, and without deadlines to meet, my procrastination is often ridiculous. This entire blog post is being written at a time when I have many other errands that I have been meaning to do for at least a couple of weeks.

But there are many aspects in which I am very disciplined. Nutrition is probably the one area where I am very good relative to the field. I eat very clean, even by the standards of a serious athlete, and often to the chagrin of my girlfriend (who has at times accused me of orthorexia). But even this "discipline" is just a hack. I am not disciplined in the sense that I am much better than average at avoiding an open bag of potato chips or a carton of ice cream in my living room. But I am very good at walking past the potato chips and ice cream in the grocery store. I am very good at keeping my fridge full packed with vegetables and meats. 

One skill which I have developed is a very high ability to delay gratification. I have managed to frame things in a situation where I am often able to convince myself that the thing that I want right now will be much better if I simply wait until the future. It doesn't really matter what the thing is; I have learned to become very good at delaying its consumption. Particularly in the areas of diet and saving money, this skill has been very useful.


Should we incentivize discipline, or punish a lack of it?


Tuesday, September 23, 2014

How to defeat mediocrity: making stress work for you

Imagine any form of strenuous physical exercise. Lifting the heaviest weight you can, running your fastest possible 5k, sparring against the toughest fighter in the gym. You are trying to get through the last rep, the last hundred meters, the last 30 seconds of the last round. You are a full 10-out-of-10 on the effort scale.

Drenched in sweat, you hit the showers. You've earned yourself a nice cool shower and you start to feel better immediately. Now, depending on how well you manage your lifestyle, one of the following two scenarios result:

Scenario 1: Your lunch hour is almost over, and you've got a huge meeting with the boss. Or your wife is landing at the airport in ...oh shit, eight minutes! Time to cut the water, towel off, and still sweating, you throw on your clothes. You grab your gym bag (oops, forgot your water bottle), sprint to the car, and start speeding out of the parking lot. Two hours later, you're exhausted, but there's still lots of work to do, so you reach for another coffee or energy drink to get back to baseline.

Scenario 2: You take a long, cool shower for ten minutes. You towel off and have a smoothie at the juice bar. You take a 15-minute walk home, grab a quick power nap, then move on with the rest of your day.

Obviously, I think most people would prefer to be in Scenario 2.

Since our body always wants to be at a state of equilibrium, I've tended to look at health and wellness through this lens of equilibrium. One of the most important interplays in our body is that of the one between the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is the "fight-or-flight mechanism" that engages the body for action. The PNS is the "rest and relax" part of your nervous system. The two systems ebb and flow like yin-and-yang. Neither is ever completely inactive, but throughout the course of the day, the two work together to keep the body in equilibrium.

Activities and experiences can either be sympathetic-dominant or parasympathetic-dominant as well. For example, contrast any of the following:

  • intense hill sprints / a slow nature hike
  • waking up in the morning / falling asleep at night
  • an ice-cold shower / a warm bath
  • daydreaming and fantasizing / executing and building
  • rigourous studying / escapist pleasure reading
  • deep tissue massage / gentle foam rolling
  • intense intellectual thought / quiet meditation
  • hunting for food / eating and digesting it

These pairs are not "opposites", and neither is one in the pair "better" than another; I simply wanted to show the types of activities that are SNS or PNS dominant. The only thing that is actually bad is too much of one and not enough of the other. Also, I didn't just list physical activities; in fact, for most people who aren't serious athletes, mental stressors (and factors such as diet and sleep) probably have the greatest nervous system impact.

Typically, you want to ramp stress up, and then ramp it back down into recovery. That's why people do warmups before the tough workout. It's also why I take a short walk outside in the morning before I do any heavy mental lifting, as well. When I'm done with the stressful task and it's time to put the weights (or the laptop) down, I wind down, grab a drink, and do something relaxing.



Imagine that we had a way to determine, in real time, what a person's stress level was at any given moment. This guy is competing for a gold medal at the Olympics, he's at 10. This guy is delivering a career-defining presentation, he's at a 10. This guy is doing his usual morning workout, he's at a 7. This guy is getting a Swedish massage on the beach, he's at a 2.

What's useful is, of course, not the average or the sum of a person's stress level, but rather its distribution. Probably, most people in first-world countries are at a normal distribution:



(I should note that stress should not really be linearly evaluated in such a way, but I am treating it as linear to make a point here.)

Most people spend almost all their time in the middle. Their lives are fine. They get some exercise, but probably not enough. They get some sleep, but probably not enough. They are fairly good employees at work, but not superstars. They don't have financial troubles, but nor do they have great wealth. They watch a lot of TV and spend a lot of time on Facebook. They can also probably tell you a lot about the personal lives of their favourite celebrities and athletes. 

When they try things, they set low expectations. They half-ass a lot of different things, and are rarely too engaged in what they are doing. 

There's nothing wrong with these people, really. Society needs them, and luckily they are an abundant resource. They're just simply not serious achievers.



I don't want to be one of these people, either. You probably know some of these people. One could be your boss, your personal trainer, your teammate, your colleague. They might make a lot of money (or go broke gambling it all). Two hours after they leave the gym, they are reaching for another can of Monster or Red Bull just to get back to baseline. They are writing e-mails at 11:30pm and checking for responses at 5am. They certainly don't bother with meditation, or gentle stretching. Ain't got no time for that!

If they are professionals, they are running from one high-stress decision to another. If they are athletes, they are training multiple times a day to exhaustion (and never take days off). Sure, they might end up billionaire CEOs, Olympic gold medalists, or revolutionaries. Or they may drop dead of a heart attack. It's a coin flip.

Note that in spite of the fact that the huge majority of their lives are spent in the 7+ range, there is a big spike at the 1. That's because their lifestyles are so high-stress that they frequently get sick or injured, or get burned out, have nervous breakdowns, and so forth. At some point, their bodies have enough and shut them down. If you spend all of your life at the redline, don't be surprised when the engine blows up. 


Most of us don't know too many of these people. We probably don't know too many zen monks living in isolation on top of mountains. While these people might seem enlightened and happy, the vast majority of them probably aren't getting much done either.

In his fantastic book Flow, Mihaly Csikszentmihalyi argues that this approach is possibly even responsible for some of India's troubles:
"...the Indian fascination with advanced techniques for self-control, at the expense of learning to cope with the material challenges of the physical environment, has conspired to let impotence and apathy spread over a great proportion of the population, defeated by scarcity of resources and by overcrowding." 



This is what I'm looking for. As an athlete, I am trying to train hard, at high intensity, to improve in my sport. As a businessman, I am trying to work hard and think of creative solutions. As a student, I try to study with intent. As someone currently writing a blog post, I am trying to put aside distractions and focus on my words. But I also make sure to balance this with down time. I do some post-workout static stretching and quiet meditation. I eat well. I take naps, lots of them. I take caffeine in the morning, and magnesium at night.

You'll often hear people say (with pride), things like "I work hard and I play hard". This is great. But to this, we must add, "I rest hard". You might also hear someone (probably a millenial) describe him or herself as "pretty chill and laid-back". This person needs to add, "but I get shit done when I need to."

I am not putting myself out there to be better than anyone else. I often fail both at being too intense and being too lazy. I still spend more time at the 5s and 6s -- that wishy-washy level where you're not really doing anything useful, but not actually focused on recovering -- than I would like. But I put this out there as an ideal to strive for, not a goal to be reached.

Stress is not good, stress is not bad. Stress just is. It is a part of life and one that should be embraced as well as respected. One should not go through life trying to avoid stress, but rather actively managing it, and making it work for you.

If you want to be an achiever, then achieve. Work hard. Focus. Go all-in. But then, rest, recover, then do it again.

Monday, June 30, 2014

moving on - saying goodbye to Ultimate Poker

Well, the post title is pretty self-explanatory: I'm saying goodbye to Ultimate Gaming and stepping down as Director of Player Operations.

Over the past 15 months I've had the wonderful opportunity to help with the launching of the regulated online poker era in the United States. I've built the well-received Ultimate Poker Player Care team, something I'm tremendously proud of. In certain ways, I'm even more proud of this customer service team than the PokerStars one, because of all the various challenges and difficulties that UP's service team has faced.  I am very confident that their service will continue to be best-in-breed in US poker after my departure.

I've met some wonderful people throughout the organization, people with whom I hope to continue relationships. That's what's made it hard to say goodbye to them.

I'm not going to go into detail at this time regarding the reasons for my departure, other than to say the move is mostly a personal one and the departure is one that has been in the works for a while. I gave this company my 100% and now I want to take some time for myself personally and see what the next challenge for me should be. I've been taking a lot of thoughtful walks and thinking about would bring me fulfillment and joy in life. I'd really like to find the next thing that gets me up in the morning and excited about my day. I haven't quite figured it out yet, but I'm sure I'll be blogging about it when I do.

Thanks to everyone who has been so supportive in this venture. On to the next!

Friday, June 13, 2014

Making home a computer-free zone

The last week, I've been experimenting with not having a personal computer at home on weekdays. Instead, I've simply been leaving both my work and personal computer at the office. Now that I work a day job (and try to go to the gym afterwards), I find there's no real strong reason to be online after dinner and before bed.

I've found that I have definitely improved sleep over this period. There's obviously a gigantic body of evidence that electronic screens before bed will harm your sleep quality. Even ignoring issues like blue light and melatonin production, I've simply had more relaxing evenings. I'm not too worried about the crisis du jour -- if it's a legitimate crisis, someone on my staff will phone me. Everything else which isn't a crisis, can wait until the morning, when I find that I am more productive anyway these days.

The biggest difference though, is that I waste *way* less time browsing random garbage on the internet. If I choose to watch a TV show or movie (actual cable, Netflix, Youtube), I'll actually watch it with intent. Since I still have my phone and tablet at home, I'm still not fully out of the habit of checking work e-mail -- but because phones and tablets are still largely onerous to type with, I don't feel nearly as tempted to make sure I respond immediately to that e-mail.

Additionally, the computer is no longer the first thing I check when I wake up in the morning. For my entire adult life, I have habitually gone straight from the bed to the computer. Now in the morning, I take one lap around my apartment complex to gather my thoughts and think about what things I want to accomplish for the day. When I get back, not having a computer means I get ready for work far faster with no procrastination. (I'm writing this at 6:50am.) My overall time spent being productive is actually the same number of hours and minutes, but the productivity itself is way higher because when I am actually at the computer now, I have focused, specific tasks.

Anyway, this is a small thing, and far from groundbreaking, but it has helped me a lot and I will continue with this experiment for a little while.

Thursday, June 5, 2014

Why You Should Play Credit Card Roulette, Even If You Don't "Gamble"

(Alternative Title: The Value Of Being Uncomfortable, Part 3)

Ultimate Poker's Director of Poker Operations, Scott Yeates, sits in the office next to mine. In the hallway outside of our office sits our Data Analysis Manager, a very bright guy named Justin. Scott has come back from lunch at the excellent Vegas burger joint, Holstein's, bragging that he won at credit card roulette and didn't have to pay for his lunch.

Despite being an occasional gambler/poker player himself, Justin inquires why we would ever just gamble for the bill. It doesn't make sense to him. Keep in mind that Justin's occupation is very math-oriented, and he understands long-run expectation as well as any poker pro. He just doesn't see the value in gambling for gambling's sake.

I explain, to be an effective gambler, you have to embrace the sting of defeat. It has to hurt a little. It shouldn't hurt so much that it seriously damages you, but constantly exposing yourself to small financial pain is beneficial, in exactly the same way that getting regular exercise makes your body healthy. Exercise is a stressor that makes you perform better the next time you exercise. Losing money is a stressor that makes you more emotionally prepared to lose money.

Of course, many people will respond to this line of reasoning with, "I don't gamble". But, as anyone reading this blog knows, everyone gambles. They gamble on buying (or not buying) insurance, buying (or not buying) a home, having (or not having) children, crossing (or not crossing) the street, asking Alice or Mary out on a date, or vacationing in Hawaii instead of Paris.

Since everyone gambles, everyone should be exposed to losing at gambling.

So, tell your non-gambling friends: CCR makes you a better person.



(Bonus content: Here's a CCR blog post from 2006, when it wasn't nearly as big a thing as it is now.)


Saturday, April 12, 2014

The Value of Being Uncomfortable, revisited

Not long ago, I made some hand-waving, decidedly unscientific comments on the value of acute discomfort.

Yesterday, on Tim Ferriss' very popular blog, there is a post discussing the science of sauna exposure and improved health and performance. Among the highlights of that post:
One study demonstrated that a 30-minute sauna session two times a week for three weeks POST-workout increased the time that it took for study participants to run until exhaustion by 32% compared to baseline.
and...
two 15-minute sauna sessions at 100°C (212°F) dry heat separated by a 30-minute cooling period resulted in a five-fold increase in growth hormone.
Fifteen minutes in a 100°C sauna is pretty rough, but the point is that the exposure has to be difficult or prolonged enough to be uncomfortable. It's supposed to be difficult. And so it goes with exercise, fasting, or any other kind of physical stressor. Suffer, endure, recover.

What I found most interesting was that there is actually a "discomfort chemical" produced in the body, dynorphin:
Beta-endorphins are endogenous (natural) opioids that are a part of the body’s natural painkiller system, known as the mu opioid system, which block pain messages from spreading from the body to the brain in a process called antinociception. What is lesser known is that the body also produces a peptide known as dynorphin (a “kappa opioid”), which is generally responsible for the sensation of dysphoria. The discomfort experienced during intense exercise, exposure to extreme heat (such as in a sauna), or eating spicy food (capsaicin) is due to the release of dynorphin. The release of dynorphin causes an upregulation and sensitization of mu opioid receptors, which interact with beta-endorphin.46 This process is what underlies the “runner’s high” and is directly precipitated by the discomfort of physical exercise. 
Anyway, it's certainly not a scientific be-all and end-all on the matter, but it's an interesting read and potentially one more point in favour of acute discomfort.

Wednesday, April 9, 2014

Bigger, Faster, Stronger - why I no longer believe in banning steroids in sport

Over the weekend, I watched and quite enjoyed the 2008 documentary  Bigger Stronger Faster* on Netflix. I found it an honest assessment and good treatment regarding the controversy of steroids in professional and amateur sports, and enjoyed the combination of the director's personal anecdotes and paneling of relevant experts. I recommend watching it regardless of what side of the steroid debate you are on.

My own opinion on steroids in sport has changed significantly in the last couple of years. Not long ago, I was staunchly against steroid users. I thought all users were cheaters, that enforcement needed to be stepped up, and punishment needed to be harsher. I read the book Numbers Rule Your World, which included a chapter on how it was probable that the vast majority of steroid users are not caught, because Type 1 errors (false positives) are far more rare than Type 2 errors (false negatives). In a nutshell, the author argued that almost no one claiming innocence after testing positive is actually innocent, and that there are numerous athletes who are not testing positive but really are on the juice.

At some point, I started to change my mind on the issue. My position just didn't continue to make logical sense to me. It is definitely clear that steroid usage is in fact "cheating" in the sense that it is against the rules. But it's clear that not all forms of cheating are treated the same by sports fans. A basketball player who pushes the bounds of contact with his opponent but doesn't get whistled for a foul is not considered a cheater, he's considered a good defensive player. We have a culture of "it ain't cheating if you don't get caught", especially if you happen to be a fan of the individual committing the foul. And so it is with steroids. The most successful steroid users are those who are able to cycle off steroids in time, so that they don't get caught. What effectively is happening at this point with respect to steroids is that only the dumb, poor, or overly aggressive users are getting caught.

Difficulty in catching steroid users is not itself sufficient to argue that steroids should be legal, of course. Just because something is difficult to enforce does not mean you stop enforcing it, if it is deemed beneficial to do so.

The problem is that I no longer believe that it is beneficial to continue to try to ban steroids. The argument against steroids usually goes something like this:
  • Steroids create an unfair playing field between users and non-users.
  • As such, non-users would feel at a disadvantage; everyone would have to use, or risk being at a competitive disadvantage.
  • Steroids are dangerous/have dangerous side effects. If athletes feel compelled to use steroids, then you are encouraging these athletes to harm themselves.
  • Legalization would encourage children/teens to use them, since their idols would be known to use them.

The Unfair Playing Field

This argument is probably the most common, but the easiest to take apart. The playing field is not fair. Never has been, never will be. Some people were born with better genetics. Some people were born into a better socioeconomic path to athletic stardom. We like to think that with hard work, anyone can become a world champion in any sport, but the hard truth is it's bullshit. If you're not from a village in Kenya or Ethiopia, you're probably not going to be the best long distance runner in the world. Conversely if you *are* from a poor village in Africa, I don't much care for your chances of winning the America's Cup or the PGA Championship.

I find it hard to believe that there are still reasonable people who think that it's totally fair if you're genetically predisposed to having higher testosterone, red blood cell count, bone density, better body composition, and so on, but arbitrarily draw an ethical line at using technology to improve any of the above.

Additionally, I think it's worthwhile to explore the effects of non-steroid enhancement. No one thinks laser vision correction, or surgery to repair injured body parts is cheating.  Nick Diaz, an MMA fighter known for great striking but also famous for always getting cut (a marked disadvantage in a sport where a doctor can stop a fight if he thinks the cut is dangerous), had surgery to shave down some of his facial bones, making it less likely for him to get cut in the future. Absolutely no one in the MMA community thinks this is cheating, at least certainly not on the level that anabolic steroid usage is considered to be.

Even if we're just worried about hormone levels, there are many different ways to increase testosterone. Getting more sleep increases testosterone. Lifting weights increases testosterone. Having sex increases testosterone. Supplementing with Vitamin D increases testosterone. Same with creatine, zinc, and anecdotally, taking cold showers. And some people have genetics that lead to them having higher testosterone. You can't realistically ban these things, and you also can't provide universal access to these things.

It's Dangerous, So It's Unethical To Make People Feel Like They Have To Do It

I think this is the stronger argument. The side effects of anabolic steroid abuse are pretty well known, and they are real. What I find unfortunate about steroid education are the exaggerations and misinformation spread about it. I've never done steroids (nor even been tempted to), but from everything I understand, it's not like users immediately grow hair everywhere, get massive roid rage, grow breasts and have their testicles shrink. I think it's far more likely that if used under proper supervision from a qualified and ethical endocrinologist, steroids probably enhance performance with a small, but significant, amount of side effects.

Like we've seen with criminalization of other drugs like marijuana, exaggerating effects and providing misinformation about steroids inhibits what society really needs -- an open dialogue about the matter. "Bigger, Stronger, Faster" draws a parallel to "Reefer Madness", an absurd 1930s propaganda film which claimed that marijuana would turn users into violent sociopaths (as opposed to useless, lazy stoners). While there is likely more truth in claims of steroid damage, the point remains that providing exaggerations and misinformation prevents a useful dialogue.

Suppose that a given person has decided that he or she will use steroids, and you cannot talk him or her out of it. This person is committed to being the best football player, track and field competitor, powerlifter, bodybuilder, fighter, golfer, or whatever. This person rejects the idea that he cannot be the best, and is willing to go to whatever means necessary to do this. While we wouldn't want our son or daughter to be this person, what is the best situation for this person? The status quo, where this person orders a bunch of steroids over the internet, or perhaps makes a trip to Mexico to get it from a veterinarian? Or one where he or she can have an open dialogue with someone qualified to dispense the steroid; someone who can provide good, honest, ethical advice?

Elite Level Sports Performance Itself Is (Probably) Inherently Unhealthy

To get to an elite level in professional sports, you have to be willing to sacrifice your health. I think this statement comes as a surprise to people, because there is often an association between health and fitness. These two are not the same thing, even though they are so often used together. Elite level professional athletes are almost always very fit. They are stronger, faster, more flexible, and have better endurance than most people. But that does not mean they are healthy.

Elite professional athletes play through pain, injury, and illness. Those are bad things to do. The training required to reach the elite level in most pro sports is unhealthy, or at the very least, it is far from optimizing health. Optimal health for humans probably looks something like: walk a few miles every day, get some more intense exercise 3-4 times a week, and eat regularly while fasting intermittently. But elite level athletes train at a high intensity 5-6 days a week, often two or three times a day. They constantly eat a tremendous amount of calories to fuel that training, and when they are not training they are most likely sleeping, because they are exhausted. The level of fatigue and strain accumulated on an elite level athlete is hard for the average person to fathom, and it likely goes well beyond what is actually healthy in most circumstances. When you think of that way, it's very little wonder why so many athletes die prematurely.

The Maude Flanders Argument


 (I'll take any excuse to use this image.)

Even if it's not expressly stated, a lot of people feel that it's important to villify steroid users because if we don't, we are implicitly saying to children that it's okay to use them. We want our kids to eat their vegetables, so Popeye gulps down a canful of spinach; he doesn't jab a needleful of Winstrol in his ass.

And no, I don't think kids should be using steroids for athletic performance enhancement. But here again, I think it's far better to be able to have a healthy dialogue about steroids than it is to misrepresent and scare children and teenagers. Kids aren't stupid. If you treat them like intelligent, autonomous beings capable of making reasonable decisions, they're actually less likely to abuse drugs and alcohol. I see no reason that steroids wouldn't be different.

In "Bigger, Stronger, Faster", one of the protagonists is a steroid user as well as a high school football coach. The coach has clearly lied to his teenaged students about the fact that he uses. You're left to wonder what those kids are supposed to think if they ever get their hands on the documentary that they appear in.

If Steroids Are So Great, Why Don't You Do Them?

Well, quite simply, I don't want to.

I don't want to use steroids simply because of the cost-benefit analysis. From a legal perspective, I'm unwilling to get arrested or otherwise get in trouble with the law to get the performance gains that steroids could potentially provide me.  From a health perspective, I'm not sufficiently knowledgeable about them to feel like I can use them correctly without screwing up my health. I also feel there is a lack of long-term evidence that anabolic steroids can be used safely without significant negative consequences. I'd like to have kids one day, and have no desire to risk infertility. In summary, I don't care so much about being elite that I'm willing to risk the associated health and legal issues.

Every serious athlete has to, at some point, make a choice about how far they are willing to go. Usually, the ones who make it to the top 0.001% of their sport are the ones that are willing to risk everything. They risk concussions, spinal cord injuries, knee surgeries, heart attacks, and more. That elite level athletes are willing to do damage to their bodies is nothing new to sports, but while we lionize the athlete who risks his brain, neck, back, or knees for his sport, we demonize the athlete who risks his endocrine system. This is not logically consistent.

The fact is, I'll never be an elite level athlete in my chosen sport. But I like watching sports, and I'll continue to watch elite level athletes do amazing things. I'll know the lengths they have gone to do these amazing things. They will have likely trained since a very young age, possibly being pressured or even abused by a parent or coach. They will likely have sacrificed academic pursuits in favour of time in the gym or on the field. They will sacrifice time with friends, staying out late, or their favourite foods. They will have pushed their bodies to the limit of failure in both training and competition. They will train and compete through cuts, bruises, aches, sprains, broken bones, and concussions. And I realize that quite possibly, they will have used exogenous hormones to get through all of these things.

Would it be cooler if I knew for certain that those athletes were able to do these things solely through their genetically-granted gifts and their hard work and discipline? Perhaps. To be sure, I think as long as steroids continue to be against the rules, sports organizations should continue to seek out and punish those who use them. But as a society, it grows increasingly hypocritical to demand that our athletes sacrifice their brains, bones, and joints while simultaneously demanding that they keep off the steroids that so many of their rivals are using.

Monday, January 13, 2014

The Value of Being Uncomfortable - And How You Can Start

So we're two weeks into the new year. By now, some people have already quit their 2014 resolutions, and some are going strong. Of late, it seems more en vogue and hip to haughtily and cynically eschew the New Year's resolution for some reason or another.

Very specific resolutions can be of limited value, especially those which prioritize an outcome over a process. I'd like to propose a non-specific resolution to you, the reader. It's not nearly as specific as "lose 20 pounds", "go to the gym four times a week", "stop eating junk food", "stop biting my nails" or anything of that nature. The resolution I propose is as follows:

Be uncomfortable.

Comfort is generally something we think of as a good thing. We want comfortable shoes, comfortable beds, comfortable sofas. We want the air to be at a comfortable temperature. When stressed, we seek comfort food.

But little attention is paid to the value of discomfort. Discomfort is tremendously important, just as important as comfort.

Exercise is the most obvious example of a beneficial discomfort. Living organisms generally want to conserve energy. Sometimes they are forced to expend energy (to survive a predatory attack, to kill prey themselves, to reproduce, to migrate, or a number of reasons). Since most 21st century humans don't actually have to exert physical energy avoiding predators, killing prey, attracting mates or moving countries, we use exercise as a substitute.

Exercise is necessarily discomfort. Like all organisms, we desire to conserve energy, so the expenditure of energy is necessarily uncomfortable.

Here's the thing, everyone understands that some amount of exercise is good for people. But if this type of discomfort is good for you, aren't there other discomforts that are good for you?

I have a roommate who strongly dislikes the cold. As soon as the room becomes too cold for his liking, he immediately turns up the heat up to a desired comfort level. Similarly when it's too hot for his liking, he'll turn on the air conditioning. And to be honest, I don't much like being too cold or too hot either. But humans are actually pretty well-adapted to being a little too hot or a little too cold. I'm not advocating that you go out in a t-shirt in Siberia or try to jog in a sweatsuit during a Vegas summer. And I'm not saying you should never use climate controls. But it is my contention that we should make an effort to be uncomfortable, with enough regularity that it creates a decent hormetic effect. If nothing else, think of the maxim that what won't kill you, makes you stronger.

I went through a phase for a while in November and December where I jumped in the freezing cold (not literally, but damn cold) outdoor swimming pool for a couple minutes a day. It fucking sucked, and I cannot know for sure that it provided any real health benefit (the research on cold water therapy actually seems pretty inconclusive), but I thought it was important to be consistent with the idea of being uncomfortable.

Another good example of discomfort is fasting. Sometimes people say that fasting is bad, that you'll waste away and lose valuable muscle mass and screw up your metabolism and so on, but I think the medical literature is decently clear that some amount of fasting is good. The incredible 24/7 availability of food to satiate any and all hunger pangs, as soon as you get them (or much sooner), is surely a contributing factor to the obesity epidemic. So, once in a while, when you're hungry -- just keep going hungry! Don't make that sandwich or order that pizza. Just suck it up, princess, and learn to embrace the hunger. Better yet, if you're hungry: go run a few miles, or lift some heavy shit, and then eat something. You'll get some improved insulin sensitivity out of it and hell, food just tastes better when you've earned it.

Fasting is something that I had never tried until fairly recently, but once I did it, I found out it wasn't really that hard. And now I reap the benefits. I used to be a cranky, ornery, son-of-a-bitch when I was hungry. How, I've learned to embrace the hunger and I'm better off both mentally and physically for it.

Discomfort does not need to be only physical, as well. Doing brain teasers, studying a new language, public speaking, and other cerebrally difficult or stressful things also qualify as discomfort. But most people (especially those who read blogs written by former professional poker players) are pretty good at practicing mental discomfort. Anyone who has ever made a big bluff in a cash game or late in a big tournament certainly experiences discomfort, and most poker pros have done this many times.

Important point: Too much discomfort is a bad thing.

It's pretty obvious how too much fasting would be a bad thing. At some point, excessive fasting becomes anorexia, or starvation. It's a bit less obvious, but too much exercise is a bad thing too. Too much exercise can leave one chronically stressed and cause serious health and injury problems. And obviously staying for a long time in extreme conditions of heat or cold without taking adequate mitigating measures is a bad idea. On the mental side, a professional poker player who grinds 10 hours a day, 10 tables at a time, 300+ days a year, is just asking for mental burnout (the cure for which cannot be purchased in the FPP store, by the way).

Nevertheless, I'd suppose most people reading this are leaning towards the "too comfortable" side of the balance. Are you reading this blog post in your comfy computer chair? Do you have a nice, just-right beverage sitting next to you? If you get hungry by the end of it, are you immediately going to the fridge to satisfy it?  My advice to you: get more uncomfortable. Turn off the heat or the a/c for a few hours. Take a cold, or at least a somewhat-too-cold, shower. Skip breakfast once in a while, or dinner, if you prefer. Or both. Learn a difficult language or a musical instrument. Gamble a little too big for your bankroll.

You shouldn't do it all the time -- you'll end up either chronically stressed, dying of heatstroke or hypothermia, mentally drained, or broke -- but you should at least do it with some regular frequency. So the next time you're faced with something that will cause you physical, mental, or emotional discomfort, don't look for a way out of it. Face it head on, and dive in. I think you'll be a better person for it.

All the best in 2014!