Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. 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

Sunday, August 28, 2016

How I lose weight and keep energy up during fight camp

Professional poker player Dan Smith, gave me the following feedback on Twitter as to what he'd like to read about:

It's a great question -- how can a person who is already fairly lean lose 10-20% of his bodyweight in 4-8 weeks and still manage to fuel something as demanding as an MMA training camp?

Well, I've been messing with this stuff for a while and put a lot of thought into it. But first a disclaimer: in the past I've been accused of broscience and being sloppy with "shit i read on internet". What follows is just what has worked very well for me when we're talking specifically about diet and nutrition the context of a mixed martial arts camp.  Now I've studied and read and re-read obsessively. But I'm lazy and this is just a personal blog, so I'm not going to be providing citations. This is all simply the result of n=1 experimentation and yes, it involves shit I read on the internet. People are free to disagree and tell me I'm an idiot for doing what I'm doing, and I'm very much open to the possibility I'm wrong about things (which I have been on many occasions in the past).

Okay first up, BMR (basal metabolic rate). The calculator suggests 1557 calories for a person of my size and age. Estimates of my daily caloric burn in a day (even with the "heavy" exercise multiplier) usually fall way below my usual intake, and yet I don't gain weight. Caloric burn is a function of so many things going on inside bodies that until they actually start putting microchips inside our bodies, I don't worry about it too much. But I would say on a typical training day I'm eating/burning between 3000-3500 calories.

Cutting weight over a training camp

Anyone will tell you that it's better to shed weight throughout camp than it is to simply cut a ton of weight. Losing 15 pounds in the sauna is a terrible experience: it's dangerous, it hinders performance, it creates the potential for getting sick on fight day. All kinds of bad stuff. And yet there is basically no one at the elite level competing without some form of water manipulation in the last 24-72 hours. And that's because if you've dieted down to a point where you are losing zero water, you're going to come in as the much smaller guy, simple as that.



But yeah, back to cutting weight. My philosophy is that prevention is better than solution. As a 125-pound fighter, I'm never letting myself get over 145. Ever, ever. This is rare. I know many 135ers who are hovering around 170 when they're not near a fight, and 170 lb fighters peaking well over 200. I pretty much never eat garbage and let myself go completely because I don't want to be the guy running a huge caloric deficit during a tough camp.

Most of my vegetable intake is organic and all of my meat intake is grass-fed/pasture-raised. When I'm eating out a lot and being social, I have some cheats but I'm still being reasonably selective off the menu. My girlfriend jokes that I am orthorexic. I don't actually think that I am, but I admit I'm more strict than basically anyone I know. Something like pizza or cake is around a once-a-year proposition for me, which even I have to admit is a bit strict.

Eating like this keeps me between 141-145 most of the time. When it's fight camp, becoming even more strict gets me usually about 1-2 lb of weight loss per couple of weeks. So ideally i'm around 135-137 when i'm 7 days out while doing not much caloric restriction. I don't count calories at all until the final two weeks, although I'll make some small adjustments (I'll talk about that shortly).

Beyond Calories: Winning at the Micros

Everyone is obsessed about calories, but here I want to focus more on micronutrients than macronutrients. For the uninitiated, micronutrients are basically the vitamins and minerals that make the body work. When you see a label like the one below, the micronutrients are in the bottom section:


There are a shit-ton of important micronutrients, many of which are presented here in a word cloud for some reason:



Compared to micronutrients, macronutrients are simpler for most people to understand because they know them all: protein, fat, carbohydrates, and alcohol.

Macronutrients get all the play because they are generally easier to talk about in sound bites and blog posts, but micronutrients are massively important and I focus way more on getting micronutrients in a bioavailable form. (This is the tricky thing about micronutrients; basically every micronutrient is available in a bottle, but it may or may not be well-absorbed by the body.)

I don't pay too much attention to calories and macros. I don't really care if I'm 40/40/20 or 50/35/15 or whatever. But I do pay attention to micronutrients and if I'm going to do a food log, it's mostly to ensure I'm getting enough minerals and vitamins. Usually I do a pretty great job; here's a randomly selected day out of my food log:

(Hope it was sunny outside today.)

Regardless of what my protein/fat/carb looks like, if I'm hitting well over 100% RDA on most vitamins and minerals and my digestion feels good, I think everything is dandy. And I feel great and energetic.

I make it a goal to choose really nutrient-dense foods, which is usually in the food department. The biggest single thing I do is choosing vegetables over grains, since gram-per-gram and calorie-per-calorie, vegetables destroy grains. Note the comparison of the three leftmost columns to the three on the right.




Even in the case of more similar comparisons, sweet potato and squash destroy rice and pasta.

Another thing that sets me apart from most athletes is that I tend to avoid over-reliance on sports drinks. Not drinking calories is one of the best things you can do for nutrient density, since liquid carbs in general are very low in nutrients.

That said, I sometimes use a few high-end sports drinks, like Superstarch and Vitargo, as well as coconut water. I think it's useful to think of simple processed carbs like sports drinks and white rice as performance-enhancing drugs (except of course, not illegal). They're great for optimizing performance and endurance, but they are not providing much nutritional benefit, and a significant side effect (weight gain/insulin spiking). The regular public doesn't fast carbs at all (in much the same way the public generally doesn't need steroids), but athletes in high-intensity sports benefit from a quick, easily digestible way to shuttle glucose into muscles. So I don't avoid them completely, but as much as possible, I simply drink water. When I need to lose weight quickly, the sugar drinks are the first thing to go.

Talk more about carbs!!11

Carbs are not necessarily the enemy of weight loss when it comes to the high-intensity athlete. As I mentioned, I don't really track this stuff, but I probably used to be too low on the carb side, clocking in around 20-25% carbs. I've increased this to 40-50%, especially deeper into fight camp where I'm doing a higher number of high-intensity rounds and my muscles need this fast fuel.

When do i eat those carbs (and fat)?

On days and weeks where I am not training, or it consists of either low-volume or low-intensity training, my carb consumption is back down near 20-25%. This improves three things for me personally:

a) body comp (I stay leaner)
b) brain function
c) better digestion (slightly)

On days I do train, I will load up on carbs+protein in the 2-3 hours after training, and eat mostly protein+fat the rest of the day. I try not to have very many meals that have fat+carbs together, because those can really cause weight gain (think of most things people overeat -- pizza, ice cream, potato chips -- and it's notable how many of them are this simple fat+carbs combo).

During fight camp, where usually I am mostly doing light workouts in the morning and lengthy high-intensity activity in the evening, I do a cyclical carb or a "carb backload", meaning I eat very few carbs before dinner, but eat a ton of them (and less fat) after training.

This day was 40% carbs, but 80% of those were during/after training.

Final hacks:

I do a daily 12-hour fast, so I do not eat from 10pm to at least 10am, usually past that. Obviously I'm sleeping a lot of this time, but doing a little light aerobic work in the morning in a fasted state helps me burn off a little belly fat.

I also do a 24-hour fast once a week, usually Saturday dinner to Sunday dinner, so I do not eat before 8pm or so once a week. This is just a good practice to give the digestive system a break, and losing weight is just an extra benefit.

So how do I feel?

Losing the first 8-10 pounds in 6-8 weeks, even on a lean frame like mine, requires discipline. But it isn't horribly hard. I feel pretty good most of the time. My energy levels are high most of the time, and when they're not, it's not because of lack of calories but rather because the intensity of the training has worn me down. Fasting, a lack of junk food the rest of the year, going high-carb only after workouts, and keeping nutrient numbers high gives me tons of energy to train at a high level throughout the camp.

The hard part is the last 8-10 pounds on the final week. Once I'm 7 days out from the weigh-in, the carbs and eventually the entire meals start getting reduced, to deplete glycogen from my muscles (which I don't need too much anyway since I am not training intensely in those days). Then we get into sodium loads, saunas, and all the water manipulation. This is the part that really feels awful, and so ideally you do as little of it as possible. In a perfect world, I might be something like 130 with seven days to go, but it's hard to lose that kind of weight and train as hard as I'd really want to.

Questions or comments? Comment below (may require you to click on the title of this post).

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, May 19, 2015

Less is (sometimes) more; ruminations on the minimum effective dose

I normally drink 4-5 cups of coffee a day and also a few cups of green tea. This probably comes out to around 600-800 mg/day, which is probably too much, especially for someone who only weighs 64kg.

If I drink zero cups of coffee, I feel pretty lousy. Headaches, withdrawal symptoms and the like. Once every few months I will do a caffeine reset and try to go 3-4 days without any caffeine, but I am pretty unhappy while doing it.

Yet if I drink just one cup of coffee, I feel surprisingly decent. Today I've had one cup, went to the gym, and here I am writing a blog post, and generally behaving like a normal human being.

The health/exercise benefits of caffeine are well documented. Caffeine, in a reasonable dose, is a very good thing for the body.

But the curve is U-shaped (like it is for many things we ingest). The effects of too much caffeine is also well-documented. Man, I love me some caffeine, but I don't want to destroy my nervous system either.



Each cup makes me feel a little better, but there are diminishing returns. Meanwhile, the dosage that is beneficial for me increases rapidly and falls sharply.

So my general thought for this low-caffeine morning is that you should always try to find the minimum effective dose. Know what you need as a baseline. Often you should push yourself past the minimum. If you've just got to study for the big exam, you're running a marathon or you're going to spar 10 hard rounds, then you can caffeinate as much as you think you need. But on other days, try to find the minimum.

To know how much is too much of a good thing, you also need to know its opposite -- not enough of a good thing.

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, July 21, 2014

“There’s nothing to eat” - the first-world problem with a real-world solution

Like many people, especially those people who claim to live a healthy lifestyle, I have opinions on what people should eat. I can never be sure my opinions are certifiably correct, but I make an effort to read and research things, experiment on myself, and attempt to draw conclusions based on a sample size of one. But I also realize that there is very little consensus on what one should eat, regardless of whether we are talking about the population of dieticians, doctors, scientists, or laypeople.

But I do think I can propose a concept in eating that fits regardless of whether the diet one follows is Paleo, Whole 9, Mediterranean, Zone, low-fat, low-carb, low-sodium, alkaline, vegan, vegetarian, pescatarian, or holds no label whatsoever. The proposal is: when there is no food that is good for you, you should not eat anything at all.

As I compose this post, I’m at 30000 feet. I’m presently in the midst of a 13-hour flight from Vancouver to Hong Kong, which door-to-door is closer to 17 hours. To help my circadian rhythm adjust to the new time zone, I requested that my dinner and breakfast be served together. I’ve eaten the fish, chicken, vegetables and fruits, but skipped the bread, rice and dessert. Without the “filler”, this really only constitutes one meal, especially for a big eater like me.

I will be hungry when I land. My hormones will surely express the desire for food by the end of this flight. I’ll be uncomfortably hungry.

But in the end, I will be fine. In fact, I would say I’ll be much better off than those filling up on the provided meals. Skipping the bread and the desserts means I’ll be operating on a short-term caloric deficit. But unless I hit the one-in-a-zillion parlay of: 1) this plane going down, 2) surviving the crash, and 3) ending up in a place where I do not have access to food, I won’t really miss those bread and dessert calories. In all likelihood, I’ll get them back when I land safely. (Spoiler alert: I landed safely.)

It may feel very “first-world” to have the luxury of casting aside the grains and sweets. I see it differently. I think the first-world attitude is the idea that people should never go hungry. I used to subscribe to the idea that people - especially athletes - would waste away if not constantly nourished; that muscular hypotrophy and fat storage would quickly ensue if a person did not get five small meals a day. But I think in the first world, the opposite is far more of a problem: the abundance and ease of food is too great.

We have food whenever we want it. If you are reading this and you have $10 in your pocket, I’ll bet you can get some kind of food within 15 minutes. But we don’t always have good food available. Sometimes we are on a plane and at the mercy of the airline. Perhaps it is 3am and the only thing open is McDonald's. Or we are at a restaurant that someone else chose, and absolutely nothing on the menu is conducive to what we think we should eat. Too frequently, I hear people rationalize their poor choices with, "well, I don't have time, and I have to eat something." I write this post to challenge that idea. You don't have to eat "something" at all.

Beyond the direct health benefits of intermittent fasting and consuming fewer empty calories/bad things, I think there are some second-order benefits to the “don’t eat when there’s no good food” approach as well.

1) You will make better meal-planning decisions. If you know that you will be “punished” for a failure to prepare your meal in advance (whether that means grocery shopping, cooking food in batches, or even intelligently planning your restaurant choices), then you will teach yourself to make better decisions.

2) You will appreciate food more. We in the first world are very fortunate to have access to very cheap and very available food. I am not a hippie liberal by any stretch of the imagination, but I think it is important for us to feel some gratitude towards the availability of our food.

To be clear, I don’t think that you need to do this often (especially athletes and active people). Once a week or a few times a month is likely enough to enjoy any health benefits.

If you live in the first world, then you should eat well. You should eat enough to satisfy your caloric requirements and to meet your physical goals. But you should also be choosy in what you eat. Being choosy doesn’t mean simply substituting the fries for the salad (and the ranch for the balsamic). It means throwing out the idea that you will eat something from the vending machine simply because you were too busy to eat lunch. If you didn’t eat lunch, too bad. You should have planned your day better. So you end up going from 1pm to 6pm (3% of your week, mathematically) feeling like you're "starving". Well, suck it up -- you'll live.

Actually, you'll live better.

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!

Tuesday, November 6, 2012

My bodyfat test and results (aka my trip into nerd/jock vanity)

A few weeks ago I decided to get a real body composition test done. The last time I had a body fat test was in my second year of university, done for free by a kinesiology student with some calipers. I think I got 8.9% or something stupid like that, likely because calipers are really inaccurate.

There are a number of reasons I felt now was a good time to get a body fat measurement done. The first is my age. I'm turning 32 soon and I'm now reaching an age where my metabolism will start to slow and I'll have less muscle and bone density relative to my fat. But I've also been doing a lot of "body hacking" (for lack of a better term) of late. I've been eating paleo/primal for well over a year, mixing in a little intermittent fasting, trying to sleep a bit better, taking my vitamin D and fish oil -- in short, trying to do all the little things right. To be honest, probably the least healthy part of my life is the part that people think makes me healthy: the fighting. A late-night 3-hour high-intensity session is actually pretty rough on the adrenals, will result in some level of chronic inflammation, and really just not generally ideal. But I love the sport and so to me it's worth it.

In any case, I figure that the result I get now is probably going to be the best result I get going forward. There are probably some modest improvements I could make in my lifestyle, but I suspect I can't improve my "score" very much, considering the effects of age.

So after some research, I found that the two most accurate, reliable and consistent methods of body composition measurement were the "BodPod", which is an air displacement method, and DEXA (Dual Energy X-ray Absorptiometry). There was a DEXA lab called Bodycomp Imaging very close to my home, so I decided to give it a try.

Like anyone, the first thing I wanted to know was "the big number".  It came as a surprise to me:

13.8%.

I'd had a discussion with poker pro/bodybuilder Jason Koon who was certain that I was under 10%. I'd also googled around and seen images like this one:



and thought that I looked a lot more like the 8% guy than the 12% guy. For reference, this is what I currently look like (relaxed on left, flexed on right):



Despite me being less than impressed with the 13.8% number, Peter, the guy running the DEXA machine, was very impressed with it. I felt a little better when he said that many of the Vancouver Canucks players come in around 12%. I suppose when I consider that I'm not a professional athlete, not exactly a genetic freak and also that I have never used any sort of "assistance" (ahem), I can be a little prouder of 13.8%.

But in the end, the absolute number doesn't matter much; it's the relative number that matters. Now I have a number, and so as I age, I will try to not get too much worse than 13.8% using DEXA.

The DEXA scan also provided some cool information about things like my symmetry and bone density. I've uploaded the full results here, but as an example, this part of the results were interesting:


As you can see, my left arm has (slightly) more muscle and less fat than my right arm, which Peter says is extremely rare in right-handed people. Maybe it is more common in fighters because we use our left more frequently in throwing jabs. My right leg being more muscular than my left makes sense in a fighting context too, since in an MMA stance you have more weight on your back leg. Nevertheless that level of asymmetry is probably a slight concern.

I was amused that my head is 22.5% fat. Feel free to refer to me as "fathead", since it is technically accurate.

My bone density scores were good but not great for an athlete, according to Peter. While my body fat is 2 standard deviations below the average North American male, I'm only 0.5 sigmas north of average for bone density. Peter said he would like to see that higher, but that it should improve with consistent Vitamin D supplementation. Also with my MMA workload being what it is, I rarely lift weights -- something like once a month -- so I suspect improving that would help a bit.

In any case, I learned a lot about my body, and most importantly, established a baseline that I can try to improve or maintain. For people who are concerned about fitness, I strongly recommend getting a body composition test done. I see many people (especially girls) on Facebook/Twitter/etc feed worrying about their weight when they should be worrying about their body composition. After all, you don't really want to lose weight, you want to lose fat.

If you're in Vancouver, I definitely recommend Peter at Bodycomp Imaging. He's super-knowledgable not just about the test but about recommending lifestyle changes to improve your well-being. You should get $10 off if you follow the above link.  Yes it's a referral link, and yes, I got a discount for plugging them on my Twitter, but I receive no compensation for this blog post. I think you guys know me well enough to know I wouldn't be writing it if I weren't fully satisfied with what I got.

Best of luck in your own fitness goals!

Thursday, July 5, 2012

a fast fast - 60 hours without food

Since the WSOP began, I've trained jiujitsu five times, and taken three Muay Thai lessons. Eight sessions of training is usually a week for me, but instead it's constituted my last five weeks here in Las Vegas. Last Friday, after frustratingly busting out from Day 2 of the 5k NL tournament, I went over to Cobra Kai Jiujitsu here in Las Vegas for a pair of classes. I got whooped on, as one would expect. I had been planning to attend the Grapplers Quest tournament here in Las Vegas, but given my performance I was starting to reconsider. Then J.C. Alvarado, another poker pro who has taken up grappling and MMA, tweeted at me and said that despite his inexperience, he would be willing to compete. Well, I figured if J.C. was willing to sack up and compete, then I could too.

The problem, of course, is that I haven't been training. Not only that, I've been playing poker, sitting for hours on end, eating poorly, sleeping worse, and just generally getting fat and out of shape. On Monday the 2nd, I bought a new battery for the scale and checked in at 138 lbs, needing to get down to 129.9 lbs on what would be today, Thursday the 5th. So starting on Monday, I went zero-carb, and had my last real meal on Tuesday morning: a big, greasy mess of bacon, eggs, and avocado. I basically haven't eaten since that Tuesday breakfast. I'm a voracious eater, so I had assumed that going 60 hours without eating would be pretty miserable and questioned whether I should even do it.

Fasting is something that I have always meant to do but never gotten around to doing. I've adopted a paleo-type lifestyle for a while now, and (mostly) adopted protocols with respect to nutrition, sleep, activity levels and so forth, but one thing I have never really felt strong enough to do was fast. I've always been scared to do it because I know that in the past I have been, quite frankly, a short-tempered asshole when I'm hungry. And I'm frequently hungry. Like 99% of the first-world population, I have grown accustomed to food-on-demand. I have often raided the fridge out of boredom, or simply eaten because the clock -- not my stomach -- has dictated that it is mealtime. I'm a very physically active person 11 months out of the year and so despite my size, I burn and consume a lot of calories. The thought of even going 24 hours without food had always terrified me.

But I'm now past the 48-hour mark, and it's not so bad. Yes, I'm hungry right now. But it's merely "hungry", not "starving" or "famished" or "dying".  My body has accepted that it's not going to get some convenient external source of glucose but that instead it will have to use up this body fat to fuel the systems. I played an entire day of poker (well, 8.5 levels anyway) yesterday and for the most part felt very mentally sharp. I thought about food only occasionally, whereas if you would have told me I would play a poker tournament after having not eaten for a day I would have guessed that the thought of food would be all-consuming. I was in a good mood most of the day and am in a perfectly good mood now, although I imagine as tonight's 6 PM weigh-in approaches I'll start to anticipate breaking the fast in a very big way.

Overall, I am completely surprised at how well I am handling my first 48 hours without food, and I think it's been a great learning experience. The old me would have freaked out at the thought of 48 hours without food, that my body would wither away and die. But really, the most difficult part of this is leaping that psychological hurdle. I've had to force myself to recognize that a fast of this length is not that big a deal and that humans are in fact designed and have evolved to deal with food scarcity. Sometimes the caveman threw the spear at the buffalo and missed.

As for the grappling itself, unfortunately I survived Day 1A of yesterday's 1k NL with a measly 8500 in chips, so I end up with the worst of both worlds: I have no chips, and barring an absolute snap-bust, won't get to compete in Friday's no-gi tournament. But since I have gotten this far, I will still cut the remainder of the weight (down to 133.6 this morning without cutting water) and register for Saturday's gi tournament, with the intent to compete in it unless I manage to somehow luckbox my way to a day 3. If, as expected, I bust out efficiently on Day 2, I'll jet it over to the Mandalay and coach J.C. in his no-gi grappling debut.

I guess I would wrap this entry up by saying that if you're a person who, like me, has considered himself a slave to food, you might benefit from attempting some sort of fast. Numerous studies have shown the tremendous health benefits of intermittent fasting, and not only has this been not nearly as hard as I thought it would be, it's been educational. Give it a try!

Tuesday, May 15, 2012

What I believe (or rather, don't believe), human body edition

I'm impressed with what seems like increased interest in health and fitness in the poker community in the past couple of years. It seems that a lot of poker pros are realizing that the lifestyle they lead is not the healthiest, and are looking to better themselves. As kind of a health/fitness nut myself, I applaud this! However, it seems that there are still a ton of beliefs out there among the general populace over what to do and when/how to do it, and unfortunately a lot of these beliefs are way off.

The following is a nowhere-near-exhaustive list of things that most people believe but I believe are wrong. And to be truthful, I previously believed almost all of them at some point! Generally, the below statements are simply asserted and accepted as fact regardless of the evidence. In response, I will do the same and assert that the opposite of these statements is true without bothering with the pesky evidence. :) I am by no means an expert, but I read an awful lot. Sometimes I even read those boring medical studies that no one reads.

Anyhow, I have only included the most ubiquitous of beliefs. I have only included statements where you took a random sample of people in first-world, Westernized countries, I bet you would find that over 50% of people would agree with the following statements. But I now agree with none of them.

The List of Lies
  • Saturated fats are bad for you
  • Vegetable/canola oils and other polyunsaturated oils are better to cook with than butter or lard
  • Low-fat yogurt is better for you than full-fat (you may replace "yogurt" with virtually every dairy product)
  • For a healthier meal, trim the fat from your meat
  • You should limit fat consumption to 20-30% of total calories
  • Whole grains are good for you
  • Brown rice is better for you than white rice
  • Chicken is better for you than beef (or other red meats)
  • Eating 5-6 small meals a day and snacking frequently is better than eating 2-3 large meals a day
  • Skipping breakfast is bad for you
  • Eating a big dinner at night is bad for you 
  • To fight a cold/bolster your immune system, you should take lots of Vitamin C 
  • You should eat lots of "antioxidant" foods 
  • Wear lots of sunscreen to avoid harmful UV rays
  • Get a good stretch before you work out
  • If you want to lose weight, just do more cardio
  • People who run should get shock-absorbing shoes to minimize damage
  • You shouldn't work out on an empty stomach

I feel like I'm still missing a number of things, but I suppose these are the big ones. Of course, you should not just assume that I am right and popular opinion is wrong just because you're reading my blog. Do your own research. I'm just putting this out there as something to consider the next time you get some diet/exercise/lifestyle advice.

Tuesday, September 13, 2011

Fight week - what I'm doing

Since this blog is mostly read by poker players, I figured some people might be wondering what I'm doing a few days out from my fight.

Physical training: Nothing too hard. Yesterday I had a moderate to moderate-high intensity session working with one of my teammates. At this point it's less sparring than it is working specific things that I want to do, both offensively and defensively. Things that I have seen my opponent do and the best counter to those things. You might think we spend the whole training camp doing this, but in fact, we only spend the last couple weeks doing this. I think this is correct because at this lower level, overall skill development and improvement is more important than exploiting your own strengths or your opponent's weaknesses. Just like poker and other zero-sum games!

Mental training: A few weeks ago I resolved to start getting more sunlight, and the weather in Vancouver has been nearly flawless for the last two months. My building has a common garden too, so I've no excuse. So I've been going out there with some mats, sitting in the sun, doing some breathing, meditation and visualization. Maybe only 10-20 minutes a day, but it's more than I've really ever done consistently in my life. I'm also not playing poker at all this week. Don't really want the potential stress/cortisol dump if I ran bad.

Weight cutting: It's a fairly easy cut for me in part because of my fortunate metabolism, but also because I've been extremely strict on diet for the whole 8 weeks. I've never gone on a carb binge so I never got over 141 lbs this entire time. Sunday morning I woke up at 135.6 lbs. That day, I began going very low carb, and also began sodium and water loading (i.e. consuming large amounts of both). Tomorrow I will start sodium and water reduction. Adding lots of flax to the diet to get (more) regular. I won't drink anything on Friday and I'd guess I'd be down to 132-133 or so before even setting foot in a sauna. So this should be easy. Yay for staying on the wagon.

Nerves: Almost none. Kinda surprising, really. I mean, I'm aware of the fact that it's a fight and I could get hurt or knocked out. But nothing resembling nervousness and anxiety. Probably won't happen until a couple hours of fight time.

Miscellany: Last real training is probably tonight. Massage and acupuncture also scheduled this week. Weigh-in is at a sports bar at 4:30 on Friday, will prepare myself a small meal to consume, go out to a nice restaurant with out-of-town friends around 8:30, and hope to get to bed before midnight.

I'll probably do a v-log of my last few days as well with the weight cutting, fight prep and that kinda stuff, and post it after the fight.

Thursday, August 11, 2011

turning over a new (spinach) leaf

Along with training my ass off for my upcoming fight, the other change I've made since the WSOP is cleaning up my diet in a big way. My diet is pretty much what you would call paleo-cheat. I don't have actual cheat days (I have had just one since camp started) but I am willing to put some non-paleo stuff in my food to make it more palatable to me. Mostly the non-paleo stuff is dairy, as I have few negative reactions to cheese or butter. The way I see it, if some mozzarella cheese and creamy low-carb dressing that has some canola oil gets me through a bag and a half of spinach per day, it's worth it. The other "cheat" as such is that I continue to drink a combination carb-protein drink during training because I strongly feel that helps my performance over water alone. This is what today looks like, and it's been something very similar to this every single day (with the exception of one night where I went to dinner with some visitors):

12:00 - Protein scoop+almond milk+coffee
13:30 - Lunch salad: Salmon, lots of spinach, mozzarella, avocado, walnuts, creamy dressing
16:00 - 3 eggs, scrambled in coconut oil, served with Srichaca sauce
20:30-22:15 - peri-workout drink (30g carb, 15g protein)
22:15 - protein scoop+creatine
22:45 - grilled grass-fed steak, sweet potato mash
23:15 - (half) spinach salad, mozzarella, walnuts, oil-based dressing
01:30 - 3 strips of nitrite-free bacon
02:15 - protein scoop+coconut milk

I'm not going to bother breaking down the macronutrient content of this, because I'm pretty satisfied that it's good. The only carbs are peri-workout and post-workout (which is something I've always been good about). I'm not too worried about my weight: I'm 138 lbs in the morning right now, so getting to the 130 catch-weight should be a breeze. I'm slightly worried that the diet might be a little Omega-6 heavy, so I certainly take my fish oil. I still take my multivitamin too, but honestly I'm not sure I need it because I think I'm smashing on micronutrients.

I also feel like eating like this is pretty goddamn easy. I mean, I love bread, pasta, granola and rice. I really do. I like ice cream a lot, too. And pastries. So don't get it twisted; refined (and unrefined) carbs are fucking delicious. But you don't really need them. I mean if there are no restrictions and I can go to town on omega-3 deviled eggs and nitrite-free bacon and bison burger patties, that does a pretty good job of keeping the urges down. I'm really genuinely surprised at how easy it's been to stay on track. People have been asking me whether I'm just going to pig the eff out once the fight is over, and honestly I wouldn't mind having a big old slice of pizza or two to celebrate, but the truth is that eating like this is not that much of a sacrifice, especially just for 8 weeks.

And (bearing in mind potential placebo effects) the payoff seems to be really big. I'm in the gym training every night and in our training camp, I truly am the smallest guy with the weakest skills. I mean I think every single person in the training camp is stronger and better than me. So I am always the one on the bottom, always the one being taken down, and always being the one punched and kicked, but even with the ass-kicking I take, I still I feel like my energy levels are up there with everyone else's. And that's important because it's pretty hard to develop new skills if you're gasping for air and your legs don't work.

Anyway, I will wrap this up because I don't want to be one of those annoying diet zealots. In a way, this is not so much a post about diet but more generally a post about how great I feel right now. I've had a lot of really tough days in this camp, days where I felt totally useless as a fighter. But now approaching the halfway mark of the camp feel well-trained but not overtrained, starting to peak, and mentally starting to pull it together (which has been, surprisingly, the hardest part).

It just hit midnight in Vancouver. 5 weeks to a fight!