Alexandersmap

    Category: Health

    • Advancing

      “Progress lies not in enhancing what is, but in advancing towards what will be.” — Khalil Gibran

      Earlier this month I began a challenge to myself. I do this every summer in some form or another, but this one felt different. More urgency to get fit again, but also a more compelling reason to stay at it. And I’ve seen progress, even as I’ve been impatient for even more. The scale indicates I’m on the right track. The three books I’m rotating through will all be completed if I stay with them. The weight circuits indicate improved strength and aerobic fitness. All signs point to improvement, and yet I want more. We humans are never satisfied, are we?

      There’s a subtle difference between enhancing and advancing. In the former we are merely tweaking our comfort level to make a slight change. It’s like turning up the volume on the television—we’re making a change, but we’re still just sitting on the couch watching television. Advancing is a different story. It’s turning off that television and walking out of an old identity towards a new one.

      Slow progress is still progress. When we get wrapped up in how big the increments are, we lose sight of the destination we’re heading towards and begin to doubt the process for getting there. The journey is always the point anyway. The arrival at a goal is certainly something to celebrate, but it also closes a chapter of becoming. We became who we set out to be. We may savor it, but them move on to the next, for life is motion.

      How do we measure motion? By progress. Where did we begin and where are we now? Where are we now and where are we going to? Who we are now is simply an image in a reel of images on the motion picture of our life. We forget sometimes that we are not a still life, but a life in motion. One moment leads to the next and the next thereafter. We may choose to make those images dance and build a life of consequence. Focus on the advance, the increments will sort themselves out.

    • The Time for Vigorous Pruning

      “I now consider exercise to be the most potent longevity ‘drug’ in our arsenal, in terms of lifespan and healthspan. The data are unambiguous: exercise not only delays actual death but also prevents both cognitive and physical decline, better than any other intervention.” ― Peter Attia, Outlive: The Science and Art of Longevity

      It’s that time of the season where the first wave of roses have faded and the garden requires serious dead-heading. So yesterday, despite heat, humidity and the company we were keeping at the time, I excused myself to dead-head the roses at my in-laws. The fragrance was lovely, the thorns unforgiving, and the shear abundance time-consuming, but I pressed on anyway.

      Their health doesn’t allow them to even go out to smell the roses, let alone prune them. It’s a stage of life I hope to kick down the curb as long as possible myself. Which is why I’ve chosen to change my own comfortable routine to something decidedly more challenging.

      Like those roses, we all have our peak season and then we fade. But roses will continue to bloom as long as you maintain them. A vigorous pruning results in more abundant blooms, ignore them and they put all their energy into rose hips and the show is largely over.

      We too, benefit from a vigorous pruning in the form of habit change. Eating and drinking less, and exercising and sleeping more will each change the game for us. The game is health span, or extending the time when we can be enjoying our days instead of suffering through them in a precipitous decline. Who wants their golden years tainted by nagging pain and atrophy? The time to do that is now, friend. Forget about how busy we are in our lives. We must get pruning now.

      Life has a way of rolling a roque wave over us when we wanted nothing more than a casual sail through some stage of life or other. That’s why we must develop buoyancy—our inner strength and resilience that will hold us above when life tries to drag us under. We are building the foundation today to weather the storms of tomorrow.

      This must be the season of moving more and consuming less. It’s a fascinating process of self-pruning with an eye towards a better health span in the long term, with more vibrancy and vigor in the present. We must prune away that which is no longer sustaining us, that we may thrive again and again, whatever our current season. And don’t forget to smell the roses we’ve worked so hard to maintain. That longer health span must be fully enjoyed.

    • Tomato Days

      These are the early days of summer, even if it feels like it hasn’t started in the northeast United States, where I live. And June is the beginning of tomato days. I grow them as much for the smell of the vines as for the fruit I may or may not harvest, depending on the tomato-loving wildlife and the fickle weather. What I grow we’ll eat, and what I can’t grow I’ll pick up at the local farm stand. Tomato days are the very best days of summer.

      Lately I’ve introduced more tomatoes into my daily routine no matter the season. My PSA score was higher than it should be, not dangerous levels but still make some changes in your life levels. It seems that the abundant levels of lycopene in tomatoes is an excellent way to help protect cells in the body from damage caused by free radicals. Lycopene is an antioxidant ally in a world full of bad stuff trying to mess with our happy lives. So eating tomatoes every day is an easy and logical way to increase our health span.

      And health span is everything! If we hope to have a long and active life, versus a life tempered by assisted living and lowered expectations about what is possible in a day, we must build and maintain a healthy and fit body that can help kick atrophy and disease down the curb. Exercise and good nutrition are building blocks for a better future, while helping us feel more energized and focused today. So have a tomato. Just save some for me.

    • Doing Something Different

      “You can’t put limits on what you’ll do. You have to be open to new ideas and new ways of doing things if you want breakthroughs in your life. As you travel the path of mastery you’ll find yourself continually challenged to do new things. The Purposeful person follows the simple rule that ‘a different result requires doing something different.’ Make this your mantra and breakthroughs become possible.
      Too many people reach a level where their performance is ‘good enough’ and then stop working on getting better. People on the path to mastery avoid this by continually upping their goal, challenging themselves to break through their current ceiling, and staying the forever apprentice” — Gary Keller, The One Thing

      This will surprise a few people in my life, but I’ve paused my alcohol consumption for a couple of months as part of a change in my daily regimen. Admittedly, summer is an odd time to put a pause on drinking, when the spirits flow as free as the warm vibes, but then again, what better time than now for anything we want to try? So I’ve paused drinking for June and July, with a clear date in mind in August when I’ll likely be having a few celebratory beverages. But we’ll cross that bridge when we get to it.

      I’m a strong believer in not saying what you’re going to do, but simply demonstrating who you are by doing it. My last drink was four days ago, and despite ample opportunity to indulge since, I’ve stayed on track. We’ll see how I do when the sailing friends return, but by then I’ll have a little wind in my own sails. But why stop instead of moderate? Because I’m not pausing the alcohol consumption because I feel I have a problem with it, but to demonstrate to myself that I’m steering this ship.

      I’ve also changed a few other things that don’t get the attention that alcohol does. The reason is to pursue a desired health level that hasn’t been achieved through the average of my days in the last few years. We are what we repeatedly do, as our friend Aristotle reminds us, and thus excellence is a habit. What we do now is the foundation for who we’ll be then, and my foundation needed a bit of strengthening. Our lives are forever about the paying the price of admission: Pay me now or pay me later. Our good health must be payed in advanced.

      The bottom line is that I’m not satisfied with good enough, and so more is required of me. Because a different result requires doing something different, and when is there a better time than now to give it a go? Not drinking for a couple of months is the tip of the spear, with other lifestyle changes behind it. So pass the ice water, I’ve grown a bit parched. The path to personal excellence demands a lot of us, which is why so many never get around to it.

    • The Enemy is Excess

      Our enemy is excess, and we ignore that fact at our peril. We ought to simplify and practice discipline each of our days if we hope to string together a lifetime of personal excellence. There is no excellence in excessiveness: To overeat is to tax the body in ways that come due in disease, lethargy and joint pain. To overwork is to miss out on the fulfillment of a personal life. To overplay is to miss out on the potential of productive pursuits… I could go on but that would be, well, excessive.

      All things in moderation, as the saying goes, is the path to a happy, healthy life. And the maxim has deep roots. Ne quid nimis (nothing in excess) is said to have been inscribed on the Temple of Apollo at Delphi. So we humans have been telling ourselves the same bloody thing for thousands of years.

      And as to be expected with our imperfect selves, we have yet to fully embrace the concept. It’s easy to slip into excess, eating too much, drinking too much, binge-watching too many programs, and doom-scrolling too much media on our 21st century masters—those pesky phones that have taken control of our lives. But we ought to try to moderate. If only so we wouldn’t have to carry so much of the weight of excess. Ultimately, don’t our lives depend on it?

    • Body and Soul

      “And here let me interrupt the conversation to remark upon the great mistake of teaching children that they have souls. The consequence is, that they think of their souls as of something which is not themselves. For what a man HAS cannot be himself. Hence, when they are told that their souls go to heaven, they think of their SELVES as lying in the grave. They ought to be taught that they have bodies; and that their bodies die; while they themselves live on. Then they will not think, as old Mrs Tomkins did, that THEY will be laid in the grave. It is making altogether too much of the body, and is indicative of an evil tendency to materialism, that we talk as if we POSSESSED souls, instead of BEING souls. We should teach our children to think no more of their bodies when dead than they do of their hair when it is cut off, or of their old clothes when they have done with them.”
      — George MacDonald, Annals of a Quiet Neighbourhood

      Truth be told, I’m not a particularly religious person, I’m more a pragmatic realist with a mix of transcendentalist and stoic tendencies. But I do believe that we are all souls moving through this world in bodies that are merely vehicles for the ride we’re on. Some are blessed with better vehicles than others, but a good maintenance plan makes a big difference in how the ride goes. Likewise, the playlist we have between our ears makes this ride a pleasant journey or hell on earth.

      The quote above was falsely paraphrased as a C.S. Lewis quote: “You don’t have a soul, you are a soul. You have a body.” That’s certainly more concise and a better fit for the sound bite world we live in, but it’s simply irresponsible to blindly quote something without doing a little research to find the true source. Call me old-fashioned if you will, but the truth matters, especially in a world of MAGA nuts. We may tell ourselves anything we want in the moment, but eventually we pay the price that truth demands.

      So what is our mantra as we zip through this lifetime of ours? Just what kind of playlist do we have on anyway? We ought to consider changing it up now and then, if only to hear a different perspective and challenge our assumptions. We can always go back to what we were listening to again later, but will we ever hear it the same way? We must learn and grow and become whatever we were meant to be while we have the time. There is no putting off for another day what must be developed today.

      The older I get, the more I realize that health matters more than age. A healthy body is an extraordinary gift—a superpower, really, that enables us to move through space and time in ways that someone without a healthy body cannot. And the same can be said for a healthy mind. To neglect either is irresponsible. We’re all just building a foundation that will crumble in time. A foundation built on poor nutrition for the mind and body is nothing but a sandcastle waiting for the tide to wash it away. We may nurture by our choices a level of antifragility with which we may stand against the inevitable waves that will wash over all that we’ve built.

      So if the soul isn’t something we have but the sum of who we are, we ought to work on increasing that sum. We are all a work in progress moving through this world in bodies that will one day fail us. What remains in the end isn’t the body, but the soul. Identity, if you will (and a topic for another day, as this post is already growing long). So we are each a soul residing in this body, moving through life and making choices about what to do with this opportunity. Make the most of that realization.

    • Practicing Lagom: Moderation and Balance

      “Lagom (pronounced [ˈlɑ̂ːɡɔm], LAW-gom) is a Swedish word meaning ‘just the right amount’ or ‘not too much, not too little’.
      The word can be variously translated as ‘in moderation’, ‘in balance’, ‘perfect-simple’, ‘just enough’, ‘ideal’ and ‘suitable’ (in matter of amounts).” — via Wikipedia

      I try (sometimes successfully) to live by the maxim, “all things in moderation”. So when I came across this Swedish word, lagom, that means roughly the same thing while awaiting a large latte at a cafe last week, I had to look into it more. I’m guessing that cafe has seen its share of over-caffeinated zombies shuffling in. A little art to remind us to chill was appropriate. When the student is ready the teacher will appear.

      Life is simple when we allow it to be. We ought to practice a routine of self-regulation, which also serves as an act of self-preservation. Like anything we hoard or overindulge in, it can overwhelm us if we let it. We can’t have it all, so why try to grab it all? It will drag us down and drown us if we don’t let go of the non-essential. What is essential? It’s really not all that much when we really think about it.

      My bride spent hours on a slushy Saturday cleaning up the attic, bagging used clothing to donate, throwing away things that couldn’t be donated but were no longer of use and generally getting things sorted for the new season. It was a good way to spend a wet and raw day. We accumulate things, and if we’re not careful those things end up ruling our lives.

      In that spirit of spring cleaning, springtime is also a good time to clean up some habits we’ve accumulated along the way. Perhaps we eat more than we should, or indulge in a bit too much wine or coffee or social media outrage. Perhaps we’ve grown lazy with a habit or two we thought would make all the difference in those heady days leading up to New Years Eve. Why not use this time to clean out the old and introduce something new?

      If life seems pretty tense at the moment, it may be a sign that we need to find a way to self-regulate. Stop over-indulging in the non-essential. Spring is a great time to reset and embrace the things that make us healthier, happier and more resilient against the stressors that are out of our control. What is “just enough” for us? Consume less, carry less, and lighten the load we bear. Stay in that lane awhile and we may find we have more spring in our step.

    • Changing the Game

      “Inspiration is perishable. Act on it immediately.” — Naval Ravikant

      Life is an ongoing encounter with moments of action. Action is either taken or deferred, which moves us in one distinct direction or another. Attainment is a series of choices to act just as stasis is a series of choices not to act. One single choice to act or not to act changes the game.

      “In any moment of decision, the best thing you can do is the right thing. The worst thing you can do is nothing.” ― Theodore Roosevelt

      Some days we are jolted into action. The scale gives us a number that horrifies us, the casual glance at the phone almost turns into a fender bender, the customer isn’t so friendly anymore. We know immediately in such moments that we’ve got to change our game. The choices become clear with the consequences.

      Other behavior isn’t so obvious. Vitality dies of neglect over time in our work, our relationships, our health and with our finances. Going through the motions is just another way of choosing not to act even if it feels like we’re busy. How many organizations that have lost their way schedule meeting upon meeting to avoid the uncomfortable truth that meaningful action is being neglected? How much of our own busywork is nothing but sidestepping the real work we must do in our own lives?

      “Anything above zero compounds.” — Sahil Bloom

      Do something, now, that changes the game. One pushup is better than zero. One call to an old friend is better than not making that call. And one minute focused on creative and meaningful work is better than spending that minute doom-scrolling yet again. What compounds from nothing? Nothing. Doing some small thing and then doing it again in our next moment of choosing action over inaction compounds into change.

      Life isn’t a game. We must choose deliberately who we will become and act on those choices again and again until we reach the person we wish to be. Personal excellence (Arete) requires an action-oriented lifestyle. We can only get from here and closer to there through consistent action. So what are we waiting for?

    • Floating Off the Edge

      “Take kindly the counsel of the years, gracefully surrendering the things of youth.” — Max Ehrmann, Desiderata

      May your hands always be busy
      May your feet always be swift
      May you have a strong foundation
      When the winds of changes shift
      May your heart always be joyful
      May your song always be sung
      May you stay forever young
      — Bob Dylan, Forever Young

      I rewatched The Last Waltz last night, secure in the knowledge that I could turn up the volume as loudly as I wanted to with my bride on the other side of the country (she may still have heard it playing). I was struck by how young each of the performers were. Bob Dylan, Joni Mitchell, Van Morrison, Neil Young, Neil Diamond, Emmylou Harris, and even Director Martin Scorsese—they all looked like kids because really, they still were. And The Band, every last one of them gone now, all were at the height of their productive youth. How quickly it all flies by… Tempus fugit.

      That film was the amber of that moment for them, and they’re locked in time. So it was fitting for Dylan to sing Forever Young, and for Scorsese to provide the amber. The Band knew what they were walking away from—the grind of the road, true, but also their youth. There’s lingering sadness at what was left on stage revealed in conversations with each member, especially Rick Danko. No, we aren’t Peter Pan, forever young and living the life of adventure, we all must grow up one day. And so it is that each of the performers have aged and faded away one-by-one. Memento mori.

      Why did I rewatch this film? Maybe it was the music, or maybe to have my own look back on a different time. An industry friend passed away this week. He was twenty years my senior and cancer took him away with a mind as sharp as someone twenty years my junior. Age is just a number—health and vitality are our true currency in life. The body or the mind will surely fail us all one day, so be bold and dance today. And while we’re at it, turn up the volume as loud as we dare. Carpe diem.

      “We’re all in the same boat ready to float off the edge of the world” — The Band, Life is a Carnival

      Maybe I write to capture my own moments in amber, or maybe I’m just leaving breadcrumbs of where I’ve been. We all have our body of work and our faded photographs (or increasingly, lower resolution JPEG’s) that whisper of who we once were in the height of our own productive youth. The trick is to keep producing, to keep dancing, and to lock some particularly shiny moments away in amber while we can, until one day this boat floats off the edge to join all the stars in infinity.

    • Virgin Snow

      “Every single thing you do today is something that your 90-year-old self will wish they could go back and do.
      The good old days are happening right now.”
      — Sahil Bloom

      Overnight snow is the best kind of snow. It’s like Christmas morning with its big reveal at first light. With it, we may think in terms of chores or play. Either way, it won’t be here forever. We must always remember that neither will we.

      Snow removal completed on the home front, sun offering a brilliant day that felt warmer than it really was, I read the timely Thread above from Sahil Bloom and it reinforced what I knew I had to do. Really, I’d been thinking it all morning. Get out there in it! Find some virgin snow and glide across it with all the vigor one can muster. For we may never cross this way again.

      Snowshoeing on local trails can be thrilling or discouraging, depending on the condition of the trail and the snowshoer. It didn’t start off well, with a dog walker arriving just ahead of me post-holing the trail where the snowshoers before me had been. Adding insult to injury, the dog walker didn’t clean up her dog’s poop, dropped right next to the trail. That’s no way to go through life, I thought to myself. But walkers in deep snow are quickly overtaken; I nodded hello, said hi to the pup and kept my feelings to myself. I was here for something more essential than policing other people’s behavior. I was here to fly.

      The main trail had already seen visitors, and I did my part to compress the trail further—a gift for those who would follow without snowshoes. Eventually I reached an intersection where the snowshoer before me had gone left, while the side trail to the right was virgin snow extending on through the trees for as far as my eyes could see. The choice was clear.

      Two roads diverged in a wood, and I—
      I took the one less traveled by,
      And that has made all the difference.
      — Robert Frost, The Road Not Taken

      I know these woods well. I know where the waterfalls lie smothered under ice and snow, where granite outcroppings and hemlocks form a cathedral as beautiful as anything made by man. Snow transforms the landscape and forces one to learn it anew. If the trail had been broken I might have strayed further afield, but I felt an obligation to guide those who would follow my tracks. Stay on trail to show the way, and I may stray another day.

      I tend to think in time buckets now. What might I do now that I won’t be able to do later in life, when I’m old and frail? Do that thing now and celebrate the gift of health and vigor. Maybe one day we will regret not watching others live their best lives while we sat on the sidelines, but I think not. This is our time too. What are we to do but make the most of this day?

      Virgin snow with a worn, familiar trail revealed underneath
      Out and back trail compression