Month: May 2021

We often hear that we should be taking 10,000 steps per day. Ten-thousand steps is about 5 miles. Are you walking that much? Probably not. At least not if you are like most sedentary persons. More likely, you are getting much fewer than half as many steps.

Ten-thousand steps (5 miles) is approximately 500 kcals—according to the “100 kcal rule.” For weight management, we can see that this is equivalent to approximately one pound of fat per week (3500 kcal per pound of fat). So, we can ask, ourselves why we are doing (or not doing) our “10,000 steps.” Are we doing it for our health or for our fitness? The question is an important on to ask. After all, not all steps are the same.

Ten-thousand steps is activity above the basal metabolic rate—the energy expended at rest. This physical activity can be Non-Exercise Activity Thermogenesis (NEAT) or Exercise-related Activity Thermogenesis. Exercise refers to physical activity that is planned, structured, repetitive, and purposive in the sense that improvement or maintenance of physical fitness is the objective. Thus, it is a subcategory of physical activity. How and why we take our steps is a matter of goals.

If we are trying to build muscle, we should lean toward the side of increasing NEAT. If we are seeking to improve fitness performance (i.e., VO₂max and/or endurance sport performance), we must lean to the category of specific exercise-related activity thermogenesis. For optimal health and body composition, it will need to be a balance—of weight training exercise, aerobic exercise, and NEAT. Ideally, we are increasing NEAT to the greatest extent possible. NEAT, after all, has health benefits and helps us lose body fat without significantly impacting muscle hypertrophy and recovery from other exercise. (Note: all physical activity has an impact on maximal recoverable volume, but NEAT will be least impactive.)

So, plan your exercise (and do it), and move as much as possible. Walk more and often. Take the stairs. Park the car. Bike. Walk. Move. Eat well. Hydrate. Get enough sleep.

Are your 10,000 steps equating to the recommendation for 60 minutes of daily physical activity?  Well, that’s roughly 167 steps per minute. That’s a run or a jog (maybe a fast walk, if you have a long stride) at 5 mph (12 min per mile). So, maybe—if you are moving enough.

Ten-thousand steps or 60 minutes of physical activity? Doesn’t matter. Just move!! Exercise and NEAT. You need to do both.

Be your best today; be better tomorrow.

Carpe momento!

Skip ‘leg day’? Hell, no! Training legs (i.e., squats and deadlifts) is hard, but it pays off more in the long-run than bench and curls. Sure, you have to train upper body, but, let’s face it, it is really overrated. (I can’t help but think that male physique competitors wear board shorts to hide their lack of focus on legs—it’s all about abs, pecs, and delts.) There are benefits to prioritizing the big lifts for legs—even for us aging, non-physique-athlete nonathletes. There are especially benefits for young athletes.

First, if you want to improve your body composition, adding mass to the legs is the best place to start. More muscle with no change in fat weight means lower body composition! Training more muscle mass expends more calories. More calories expended (assuming no corresponding increase in food intake) means fat loss. Sure the scale might go up, but weight is just a number. Strong, thick legs might mean a slightly higher body mass index (BMI), but so what? It is healthier.

Second, training legs stimulates whole-body growth. Not only do the big lifts for legs use upper body muscles, they trigger hormonal and cellular responses that trigger whole-body muscle hypertrophy.

Third, you don’t look like you skip ‘leg day’, because you don’t. Even someone like myself with genetic “chicken legs” and add mass to their legs. It provides for a more aesthetic balance—perhaps even making the waist appear smaller.

Most importantly, growing the leg muscles also provides for functional strength that will allow for greater overall physical activity (both exercise and non-exercise activity) to promote energy expenditure and activities of daily living. Training legs can literally add years to your life.

Healthy, successful aging necessitates ‘leg day’. Train the legs hard and frequent. Do squats and deadlift and their variations for the purpose for gaining strength and muscle hypertrophy.

If a developing young athlete, recognize from where your real strength comes (i.e., the legs) and master the big lifts. Leave the curls and the pec flyes for the ones who are self-absorbed. Build your legs and the rest will follow.

Be your best today; be better tomorrow.

Carpe momento!

I have shared my reasons for being a COVID-19 non-vaxxer. It is appropriate that I not appear dismissive of the need for most to be vaccinated. You should be vaccinated for COVID-19, if:

1. You are older than 65;
2. You are frequently sick with colds, flus, and other viruses;
3. You have a BMI of 30 kg/m² or higher (BMI equals the body weight in kilograms divided by the height in meters-squared);
4. You have a waist circumference of ≥ 102 cm (40 in; in males) or ≥ 88 cm (35 in; in females);
5. You have a systolic blood pressure ≥ 130 mmHg and/or diastolic blood pressure ≥ 85 mmHg;
6. You are diabetic (or high fasting glucose, ≥ 110 mg/dL);
7. You have hypertriglyceridemia (≥ 150 mg/dL);
8. You have low HDL-C (< 40 mg/dL, males; < 50 mg/dL, females);
9. Your immune system is compromised;
10. You do not meet the daily recommendation for physical activity (60 minutes per day);
11. You are involved in intensive training for sport;
12. You are on a severely restrictive hypocaloric diet;
13. You are a smoker;
14. You are under an unmanageable amount of physical or emotional stress;
15. You are at risk of transmitting the virus to an at-risk and unvaccinated person; and/or
16. You believe that vaccination is the right thing for you.

Be your best today; be better tomorrow.

Carpe momento!

As my current state of Oregon pushes for the likes of ‘vaccine passports’ and limited freedoms for non-(COVID-19)vaccinated people, I am feeling an increased sense of coercion and, frankly, tyrannical government. My decision (as is yours) is personal. Nevertheless, I want to share my ‘whys’—not to question or change your decision but to encourage sensitivity and understanding around the decisions people are making. I pray we all make the right informed decisions for ourselves.

Let me begin by saying that I support people’s decisions to be vaccinated. I do encourage anyone who is at-risk or frequently interacting with at-risk individuals to get the vaccine. I am not against vaccines (not an “anti-vaxxer,” if you will). I do, however, think we can, and should be, selective in which vaccines we consider necessary.

I rarely get sick. I have been ‘under-the-weather’ here and there in the last 10+ years, but I can’t recall the last time I was in-bed-sick. For a while, it was ever five years like clockwork that I would catch a 24-hour bug. That has not happened in quite a while. I live in the bottom of “Neiman’s ‘J’.” The more I study the risks and occurrences of COVID-19, the more I see a similar ‘J’ pattern associated with physical activity and BMI/body composition. Thus, for a vaccine that significantly reduces risks for which I am already low, vaccination seems unnecessary (for me—let me be clear that I am discussing my personal decision and not dictating what others should do).

I also consider the unknowns for the vaccine. Yes, it appears safe (I am not without an understanding of vaccine safety, nor am I ignorant of the risks of uncommon interactions with any medicines), but there are uncertainties. While it seems to be that the vaccines appear to reduce asymptomatic transmission, it is not clear whether this is any more effective than a healthy individual self-monitoring and taking precautions around vulnerable persons (something we should do with colds, flus, and other viruses). I am fine with masking in appropriate environments and practicing proper hand-hygiene. And I like my personal space, so, honestly, physical distancing is not an issue.

I think we need to remember before considering mandates and vaccination passports that these vaccines are not yet FDA approved. They are granted only “Emergency Use Authorization.” So, in truth, they are still experimental. I have served on enough Institutional Review Boards to have an understanding of “informed consent” in human research. I, personally, see significant government overreach in mandating participation in what amounts to a global research study. Of course, this is not to dismiss the need for broad informed participation. Any experiment, however, needs a control group. I consider myself a voluntary participant in the control group.

I believe the focus on vaccines draws away from discussions about the overall health of Americans (and our global neighbors). We know well the risk factors for severe infection and hospitalization from COVID-19. We know less about why some (very few) “apparently healthy” individuals have severe responses to the virus. We need to be focused on changing our modifiable risk factors—inactivity, obesity, diabetes, hypertension, etc.—not only to combat COVID-19, but to affect the impact that these have on countless other health conditions. We should, of course, prioritize the immediate concern and make vaccines available to people at high-risk, but we can’t ignore why they are at high-risk. We can’t ignore the underlying problem(s) and just treat the symptoms. In my field of exercise physiology, I feel obligated to be an example and to promote the role of diet and exercise on the immune system and the risk of infectious transmission.

I also have to regard that there are limited supplies of the vaccine (worldwide). If one considers their risk relative to others, one must consider that others might need the vaccine ahead of them. Is there not a moral obligation to do so? Certainly, it is a personal decision and no one should be judged for where they put themselves in the line, but it is something we should consider (and be free to consider).

I am perhaps at risk of infection by not being vaccinated. That is my choice. I may be at risk of transmitting the virus. That is my responsibility (a responsibility that I don’t take lightly—it is also no greater risk than for any other contagion). I have made my choice. I am not imposing my choice—in fact, I would discourage anyone who might be at risk or put others at risk from following in my decision. I am not dismissing another’s choice to act according to their conscience. I am opposed to governmental or institutional mandates that limit an individual’s choice.

I am not questioning, judging, imposing upon, or otherwise shaming anyone. I am concerned that this is creating just another ‘us’ v. ‘them’ division in this country, fracturing our communities even further.

I am concerned that we are ignoring very important health issues that are not limited to COVID-19 risk. I am concerned for the certain mark these mandates are to leave on our communities.

Choose what is best for you and those around you. Be other-centered, and, moreover, be as healthy as you can be.

Be your best today; be better tomorrow.

Carpe momento!

We are told to drink more water. It is good for us. Of course, it is. Unfortunately, it flavorless. It is boring. No matter how hard we try, it is difficult for some of us to get 8-10 glasses (or more) a day. So, how do we keep ourselves well-hydrated (and no coffee, beer, wine, pop/soda, etc. don’t count!)?

A friend recently asked me how to get more hydration when one doesn’t particularly like drinking water. Our mutual friend Ken’s response was “squirts.” (I admit, my strange sense of humor went in all directions with this.) What he meant—and what is a great idea—are the liquid water enhancers, like MIO brand. I use these in my workout drinks to flavor the creatine. A squirt in water adds electrolytes and a touch of flavor to the water. I also like water with a shot of lime or lemon juice. One friend suggested this with a touch non-caloric sweetener. I often start the day with a glass of water with a 1/8 teaspoon of Himalayan sea salt and a shot of lime juice (it is supposed to have health benefits and wakes me up better than the first cup of coffee.

Ideally, drink water—plain water—at least most of the time.  If it is hard to get you 8-10 glasses (I try—though most often fail—to drink 8 ounces every waking hour or a gallon a day) add a little flavor. As well, don’t pass a drinking fountain or take a few gulps of water on a regular basis. Set a trigger to drink water. Heck, make it a drinking game. (Remember those in college? “Bob” was a fun one when watching the Newhart or Bob Newhart Show.)

Make drinking water your SIDCHA (self-imposed daily challenging healthy activity, per Josh Spodek—see my post from August 12, 2016). SIDCHAs (pronounced: sid-cha) are a great exercise to develop discipline. It is a great way to make drinking water a habit. Force a few gulps at the top of the hour. Carry a gallon jug of water and make yourself finish it. “Squirt” if you have to (maybe weaning down the squirts over time).

Yes, water is boring but there are far too many benefits to avoid it.

Be your best today; be better tomorrow.

Carpe momento!

“We’ve been through some tough times. There’s no denying that, and for the longest time I blamed dad. Hell, I blamed mom, too. I was angry but, say we could send dad back knowing everything. Why stop there? Why not send him even further back and let some other poor sons of bitches save the world? But there’s a problem. Who does that make us? Would we be better off? Maybe. But I gotta be honest. I don’t know who that Dean Winchester is. And I am good with who I am. I’m good with who you are. ‘Cause our lives? They’re ours, and maybe I’m just too damn old to want to change that.”—Dean Winchester, Supernatural

I like the show, Supernatural. I watch it again and again. This morning, I watched S14:E13. Above is my favorite quote from the episode. It is always a great reminder that the stuff in our lives—good or bad—is what makes us who we are. We have a choice: accept who we are, whine about it, or use it to better ourselves. So, what will it be?

Be your best today; be better tomorrow.

Carpe momento!

(I have to credit my wife’s cousin Allan for this one. Not what he expected, though.)

I don’t intend to address the philosophical question. Instead, I will address the nutrition question. The short answer: the chicken and the egg.

Protein is important. It is very important. After all, we need it to build and maintain skeletal muscle—as well as countless other structures and functions in the body. It is the first of the macros I prefer to calculate. While we can maintain structure and function with as little as 0.6 g per kilogram of body weight, 0.8-1.0 g/kg BW is considered more ideal. Much more than 1.2 g/kg BW is considered excessive—albeit safe provided the kidneys are functioning properly.

Chicken and eggs are both rather lean and inexpensive sources of protein. Despite the bad reputation that eggs received during the low fat-low cholesterol era, the cholesterol in eggs is essential for many hormones (e.g., testosterone). Whole eggs, therefore, are good for muscle growth—hypertrophy. In a hypercaloric massing diet, whole eggs can be eaten in abundance (provided you don’t have high cholesterol and are getting carbohydrates and eating other healthy fats—e.g., olive oil, avocado, etc.). For those of use limited to a more eucaloric or hypocaloric diet, egg whites are a great source of protein. By themselves, egg white are entirely too boring for most tastes, but mixed with vegetables, seasoning, and maybe some chicken, they can be quite good.

Egg whites are nearly only protein, so that are great to fill the holes in your macros. For example, when why kids whine that they are bored with chicken, and my wife buys steak for dinner, I will often cook up the necessary egg whites to make up the difference (the fat to protein ratio in beef is often not congruent with my prescribed protein and fat). This often happens on burger night.

We buy egg whites in the carton. They are much easier to store and to measure—and what is one to do with the leftover yolks?

In my household, we don’t bother to ask which came first. (Of course, the kids will ask: “Chicken, again??”) We also eat tons of veggies, so there is almost always leftover chicken and vegetables to scramble up with egg whites in the morning. If you can’t bear to eat egg whites, try the liquid egg substitutes (but watch for too many added ingredients). The look and taste more like whole eggs. Be aware, though, that there are nutrients lost from not eating the whole egg.

By themselves, eggs and chicken meal-after-meal can be boring, but that’s where the healthy carbs and creative meal planning come in. Of course, if you are like me the simplicity of the same meal day after day isn’t that hard to bear and makes healthy meal-planning pretty mindless.

So, don’t ask which came first. Ask: “What are my proper portion sizes?”

Be your best today; be better tomorrow.

Carpe momento!

I am concerned that roughly 70% of Americans are considered overweight or obese. Does that affect my perception of people in this category? Absolutely not. It raises my compassion for them, because obesity is a significant health risk. It is not a matter of appearance. How one looks is not who they are. Obesity is a multi-factorial problem that is not easily addressed. It is not answered by “just eat less and exercise.” It requires societal solutions.

Obesity does, however, cost billions in health care dollars. It shortens otherwise productive lives. It limits opportunities for good people. Is it a sensitive issue? Of course.

Shaming, according to Merriam-Webster, is “the act or activity of subjecting someone to shame, disgrace, humiliation, or disrepute especially by public exposure or criticism.” It is an attack on an individual or individuals. It is not the act of identifying a disease or social issue. The former is self-centered and hateful. The latter is other-centered and loving. It is not “shaming” just because someone feels shame. It is shaming when one addresses the other with the intent to shame and oppress.

I worry about the effects of obesity on our communities. I worry what effect ignoring the problem has on those who are trapped in obesity by no fault of their own—communities that lack resources, facilities, and healthy food sources; food banks and assistance programs that provide poor quality nutrition; bad habits passed on from generation to generation; genetics; and so on. I don’t excuse the problem. I do, however, take a personal responsibility. After all, I can’t teach about metabolic syndrome (or worse, not teach about metabolic syndrome out of fear of offending someone) and just wish the problems would just go away. I watch WALL-E with the knowledge that people who have been sedentary for generations can’t just get up from their people-movers and walk under a tremendous burden of body fat and a certain lack of bone density without crumbling to the ground. When I suggest that we lose body fat as a society, it is not because I think everyone should have six-pack abs. It is because I believe that everyone should be afforded the opportunity to live a long, healthy, and productive life. It is because I know that the medical problems associated with obesity are great and that we must treat the underlying cause and not the symptom.

I hope we can safely begin to have dialogue about obesity without the worry of offending or being offended. We must be other-centered about health.

Be your best today; be better tomorrow.

Carpe momento!

“My valleys are higher than most people’s peaks. I stay at that level.”—Dan Gable

Sometimes when obstacles get in my way, I have to remind myself that this is the path I am supposed to be on—the path I chose to be on; the path chosen for me to be on. I get frustrated. We all get frustrated. Of course, if something better we to present itself, I would have to consider, but “better” isn’t always what we are intended for. Sometimes the “hard” has its place. Sometimes, we are called to stand with Purpose, and hard is what makes us grow.

I have to remind myself to “stay at that level.” I am no Dan Gable (I’m not supposed to be), but I have to trust that my valleys, too, are higher than most people’s peaks. So, when I am in the “valley,” I have to aim for the “peak.” I have to remember that the people who are trying to keep me in the valley are very likely doing so from their peak.

Be your best today; be better tomorrow.

Carpe momento!

I won’t always agree with you, and you certainly won’t always agree with me—I wouldn’t expect you to. Indeed, I welcome respectful discourse. As a professor, I expect my students to challenge me. Education, after all, is a two-way street—or, at least, it should be. Sadly, I am finding it less so. On one hand, students are less inclined to question the information they are being delivered. (This is increasingly the case outside of academia, as well.) On the other hand, I am increasingly encountering arrogant academics who believe their worldview is the only way to see thing. If you disagree with them, the refuse to engage in an intellectual discussion.

I was reminded today by a colleague’s actions (not his wisdom) that educators should be more than a mouth. One is not an educator if they have a mouth but no ears. In other words, we should be on the receiving end of knowledge, as well as the delivery end.

I am often reminded of a former student, Addison (now a successful physician), who challenged my instruction on rolling friction. He was taught something different in Physics and questioned what I was instructing. We went back and forth. I was confident that I was correct (I was), but I wasn’t adamant. We discussed it (respectful discourse is the foundation of a liberal education, I later told him), and I promised I would confirm my instruction and promised we would serve humble pie ala mode the following class—and we did. When a student suggest that I just tell them what I wanted them to know, I corrected them that my job was to educate, not just deliver information. I appreciate when students question what I teach. When I cease to do so, my career is over.

I have strong views. My views are based on experience and backed by evidence. It is popular for some to say “I believe the science” but to be selective in what evidence they accept. For these, science is what supports their narrative. The approach is what as referred to in science as “selection bias,” which is not good science. Science is based on hypotheses tests and probabilities—the probability that your observations are due to something other than chance. Hence, the p-value of my views is always p < 0.001 (i.e., I am never 100% certain). So, prove me wrong—if you can.

I experienced a colleague who proposed something to the university faculty that warranted opposition. Rather than allow discussion, he withdrew his proposal. He was clearly not open to the opinions of others. It was disturbing to say the least. It was pure arrogance. There is no room for arrogance in education. There is room, however, for discomfort. My job is to make students a bit uncomfortable (but welcomed) and to be challenged myself. This is what facilitates Intellectual growth.

Be your best today; be better tomorrow.

Carpe momento!