Salutations! It’s quite early. I can hear the birds chirping outside, chiding us humans to get our shit together and finally wake up.
It looks like winter is arm-wrestling with summer and winning the contest. I think I feel a little extra cold today, because I am meeting a friend later.
We get into the freezing Cape Town water and stay in it for a full 20 minutes. If you follow Wim Hof, then you will know that the extreme cold is very good for one.
I would like to explain the format of this challenge. The way I convey some of these routines, is broken into 4 of the most important area’s for anyone to function optimally.
I am talking about Fasting, Feasting, Training and Sleeping.
Most programs focus on an area. It may be a training program, and it may have some dietary advice thrown in. I have found that if you make subtle changes to all of these area’s, they have a compounding effect. To make a drastic change in your diet is tough. To change your habits when it comes to the times you eat, is also not easy.
In this challenge, I want to give you small 10% tips in each category, because according to Aristotle, the whole is greater than the sum of its parts…
— What do I mean?
I mean that if you are constantly adjusting in each of the 4 area’s, then you will experience a drastic overall change.
A small change in your fasting, stacked on-top of a small change in your diet, on-top of some exercise, onto of some sleep is not a 50% change, (5×10%)
— but can cumulatively amount to 70% or 100%. It’s not easy to quantify this exactly, but let’s just say that one stacks on-top of the next and positively affects the other. This allows you to change your physical and mental climate, without feeling that you are straining too hard. I have spent many years, trying different approaches. Whilst this form of Biohacking can be fun and even testing at times, I have found that if you turn the boiling frog method on yourself, you get used to the positive changes you made in your life…
One day you look back and you’ve come a long way…
We’re still on track with our 16 hour window. Intermittent fasting can help you to beat depression. (yeah, you can read that again) — Let me explain….
Well, the same hormone that influences your intelligence (more about that at a later stage) — BDNF — also could prevent you from feeling depressed. Now, before you start with some unsubstantiated claims that you don’t get depressed, understand that the national rate of depression has been trending upward, and NIH researchers estimate that between 7 and 10 per cent of men and women are currently depressed. Think about that — that means about 1 out of every 10 of your buddies is depressed. And that’s just clinical depression. Feelings of loneliness, sadness, or extreme frustration could easily be affecting many more people. BDNF is your body’s natural antidepressant. In fact, when you take antidepressants, those drugs signal BDNF to increase in your hippocampus, which is the part of your brain where depression occurs. So how are we going to increase BDNF? Once again, through the power of intermittent fasting. Strategically timing your eating patterns — in a way that fits your schedule — will cleanse your brain so it signals feel-good hormones to keep your mind feeling good in spite of any stressors in your life.
This book/Challenge started off as a guide for the slightly older person to do a system re-set. In the meantime, I have zoomed back and made this a program which works for the 20+ person, which includes the ladies (apologies for the frequent references to testosterone, but maybe you now understand why your man is becoming whiney — lol)
I would like you to include collagen in your diet.
Collagen is the body’s most abundant protein, made up of amino acids, or peptides. It literally glues our bones, cartilage, skin and blood vessels together. It’s what makes our tissues grow, mature and move. Its presence under your skin can keep it from sagging over time.
Because our bodies begin to lose collagen in our 20s, skin creams and treatments made from the connective tissues of animals seem like an effective way to combat age.
Collagen for arthritis and healing wounds
Starting in our 20s, our bodies produce less collagen, causing our skin to sag and wrinkle, our bones and joints to weaken and stiffen, and our hair to become thinner. A diet high in sugar, excessive sun exposure and smoking also diminish collagen levels.
Collagen’s molecular structure is something called a complex triple helix, like three pieces of rope twisted together. Certain molecular interactions require a triple helix shape in order to function. There are about 30 different types.
The vast majority of the collagen in our bodies, however, is of three types: type 1, which gives skin its firmness; type II, which makes up our movable joints; and type III, which gives tissue its elasticity. When you drink collagen, you are banking on the tiny collagen peptides making their way from your gut, all the way to your skin and joints. Prolonged use of Collagen will protect your joints, while you are tackling those heavy workouts. It will make your skin firmer. (My sister in-law recently complimented me on how great my skin tone was, — Thank you Karen and thank you Collagen)
So, please do go and get your daily ration of daily collagen. You can put it onto your morning coffee without truly negating the fasting effects.
I can hear some people screaming about breaking their fast, but would argue that eating anything with under 50 calories won’t break a fast. Besides, an all-natural collagen supplement only has a smidgen of calories so, if you’re going to be liberal and have calories, it’s just about the smallest (and one of the healthiest) amounts and ways to have it. So, to get into the nitty gritty, so long as your opting for an unflavored, all-natural collagen source with no artificial sweeteners or additives, then you can expect to consume about 20 to 35 calories per 10g scoop or serving of collagen powder.
Today is day 2 of your workout schedule… Don’t worry if you find the adoption of an exercise regime a little challenging. It gets easier, so just follow the steps. I have given you the 2nd part of the first workout in the below outline, but for this week, I want you to do the below excercises for today, and then ad some cardio to the regime… Next week, we out it all together
Chin-Up — As many as possible
Grab a chin-up bar with a shoulder-width underhand grip. Hang at arm’s length and pull your shoulder blades down and back so that your shoulders are as far from your ears as possible. Pull your chest to the bar as you squeeze your shoulder blades together. Pause, and then lower
Body Weight Glute Bridge 12 Reps
Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position.
Body-Weight Reverse lunge — 8 reps per leg
Place your hands on your hips, pull your shoulders back, and stand as tall as you can. Step backward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then push yourself to the starting position as quickly as you can. Complete the prescribed number of reps with your right leg, then do the same number with your left leg.
Lateral Raise — 12 reps
Grab a pair of dumbbells and stand tall with a slight bend in your knees. Your arms should hang straight down from your shoulders with your elbows slightly bent. Hold your body still and raise your arms out to the sides until your hands are in line with your shoulders. Pause, then return to the starting position.
Perform these in a circuit fashion, resting no more than 20 seconds between exercises. Perform 3 circuits, resting 90 seconds between each.
Now go and do some cardio, if you have not attended to this part yet
Sleep is your friend. If you’re not sleeping right, your day suffers and you suffer. You can spend all the money in the world on the best supplements, ozone treatments, but if you have not slept, your body is a raging cortisol (stress hormone) machine and it’s all for nought. I want you to ditch the flannel passion killing PJ’s and climb into bed naked!
Sleeping naked might not be the first thing you think about when it comes to improving your health, but there are some benefits that might be too good to ignore. Since sleeping naked is pretty easy to try yourself, it might be time to strip down and get your snooze on. For your health, that is.
As it turns out, there are many benefits of sleeping naked. You may have heard of some of these, but others might surprise you. According to the National Sleep Foundation, your body temperature is one key to how you fall asleep. It’s actually part of your circadian rhythm, the biological rhythm that acts as your body’s “clock” for sleep.
Cooling down tells your body that it’s time to sleep, so sleeping naked — and allowing your body temperature to go down — can actually help you fall asleep faster. The ideal temperature in your room should be between 15 and 19 degrees C. If it’s too cold or too hot, you risk impacting your rapid eye movement sleep, which is the dream stage of sleep that helps refresh your brain and body. Sleeping naked is one way to stay cool beneath the covers.
Because sleeping naked can help increase your overall sleep quality, it can also improve your skin.
If you’re having problems falling asleep, it could be wreaking havoc on your life in many ways. One study followed over 21,000 people for three years and found a possible link between inadequate sleep and weight gain. Individuals who reportedly slept equal to or less than 5 hours per night were more likely to gain weight.
Another way sleeping naked could help keep you trim? Keeping your body colder at night may help boost your calorie-burning abilities. A small study following five men discovered that exposure to cooler temperatures, around 66°F (19°C), helped their bodies increase brown fat activity.
If all the science behind sleeping naked has not convinced you, you may just want to look at it from a purely selfish reason. You’re starting to feel good about yourself, because you’ve stuck with the program. It’s positive virtuous cycle… You have energy (yes, in bed) and for the first time in ages, your nocturnal aspirations are coming to the fore. Yes, you guessed it… I’m talking sex here people. Throw your naked bodies at each other, build a little sweat, love each other and sleep EVEN BETTER — and that’s an order.
Tip for the day
Yesterday I suggested that you try a cold shower for the count of 100. — How did that feel? I’ve been doing this for a few years now, but wanted to up the ante. Myself and a friend took ourselves to the ocean and waded into the water, where we stayed for 20 minutes. After overcoming the initial shortness of breath and my buddies bad language, I settled into a holding pattern, where the battle was more internal. I was screaming to get out, but cajoled my mind into a state of calm panic. The main aim is NOT to give in to the cold. This strengthens the mind, prevents colds, is quite sociable when your teeth aren’t chattering and actually ups the rate of calorie burn.
Give it a go… (10 degrees is the sweet spot)
Tomorrow, we will continue with the new workout regime and I will suggest a few additions to your marginal increments of adding to the Thorfit 4 Pillars
Feast / Feast / Move / Sleep — Repeat…