Cleaning up my lifestyle (further)

With a career change came a shift in my lifestyle. I had also re-gained about 5-10 of the pounds I had previously lost during the last few months at my old job, despite a high volume of regular running. The resulting self-reflection led me to make wholesale improvements to my lifestyle.

Granted, my habits weren’t terrible to begin with: My diet and lifestyle at the start of 2018 was dramatically improved over 2015, let alone 2010-2014, let alone further back etc. But you don’t gain weight randomly. Even though I logged my food and found I was about even with my estimated calorie burn, I apparently was storing more than I could use. Along with my career situation, something clearly wasn’t right.


 

I cleaned up my diet in varying stages over the years, but over the past few months have really simplified it. At this point I’m challenging myself to eat as much whole food (cuts of whole meat, raw fruit, vegetables, rice) as possible. There are a lot of reasons for this.

  • It’s easier to track whole food items in Fitbit, and a lot harder when you eat something complex/processed, especially from a restaurant where you’re not privy to the ingredients let alone.
  • Processed food typically costs more per serving than its whole food counterparts. You’re paying for, among other things, satiety combined with immediacy. Sometimes I need that for whatever reason (it’s convenient at the end of a tiring day with few prior meals to house an Eastside Cafe frozen pizza and immediately get that 80-95 grams of protein, plus a bunch of calcium etc from all that fatty cheese). But usually I can find the space to prepare a fulfilling meal from whole food myself at home.
  • Processed food lacks key nutrients… especially dietary fiber, protein, and the underrated potassium. Plus, there’s far too much inflammatory and water-retaining sodium in processed food, and in many cases far too much fat. Since I run every day and am active in general, I need all the nutrients and as little garbage I can get.
  • You have no idea what 90% of processed food’s ingredients are, what they come from, what it does to your body long-term, etc etc. To get into the nuances of this would probably send us both into seizures, so let’s leave it at that.
  • Processed food is engineered to generate cravings to eat more food, which defeats a key reason to eat food (satiety i.e. not feeling the need to eat more food).
  • Hormonal balance and healthy hormone production is predicated largely on getting enough nutrients. Processed food is nutrient poor and disruptive. Whole foods closest to their natural state are nutrient rich.
  • I’ve found more ways to efficiently prepare and port whole, natural foods. I’ve had an on again, off again relationship with canned sardines, and now that I’ve found I can combine them with white rice prepared at home, they’ve become a lunch staple at work.

One problem that emerged at my prior job is that I started buying lunch more often. Previously I had brought food and eaten that every day, but even eating that food I was also sneaking out for hot bar meals. Granted, as I ran at a higher volume leading up to Vancouver I needed the extra nutrition. But that nutrition was also highly processed and was probably a key factor in my weight gain… not just for insidious extra calories, but the processed food probably wreaked havoc on my biology with inflammation and compromised hormonal function.

Changing careers coupled with a break from marathon training allowed me space to experiment with my eating habits, with different food choices (which granted were limited based on what I was doing for work and when: you have more freedom in some work situations than others).

Currently I’m on work assignment in an area close to two supermarkets with hot bars. Of course, hot bar food is not only partially processed, but expensive.


 

I wasn’t getting as much sleep as before. I woke up more during the night, woke up earlier, went to bed no earlier. I had plenty of time to sleep, yet my sleep was being disrupted.

This is something I still work on, granted. It’s a matter of forming the needed habits to eliminate the habits and sources compromising my sleep:

  • Remember to shut off all electronics, as well as disconnect power sources to those electronics, before bed. When I shut down my mobile and turn off the power to the modem and router (my laptop is already shut completely down at the end of every night), I find I sleep better. And while the evidence is disputed, there is evidence that electronics do interfere with sleep even when they’re off.
  • Call it a night during the 10pm hour. If I let my attention span drift and keep me awake through 11pm, that’s when sleep becomes a problem. Not only does it limit the hours I can sleep but it means more blue light later in the night, which is known to interfere with sleep.
  • Eating a satisfying meal within a couple hours of bed that doesn’t leave me wanting once I do lay down to sleep, since I know that hunger keeps me awake and can wake me up during the night.
  • Using my window A/C to keep the room reasonably cool during the night, as summer warmth does interfere with my sleep.
  • Making sure I get in solid exercise, usually at least a run, because I notice that on days I don’t exercise much I also tend not to sleep well.

 

Even though I avoided it because I run and need plenty of calories, I started intermittent fasting again. Basically, I skip breakfast and my first meal of the day is lunch, usually around 12:00 noon or 1:00pm. Along with the obvious tendency to eat less since I’m eating one fewer meal a day, going 12-16 hours between dinner and this 1st meal also improves fat burning during that time while helping to reset hormonal function. I definitely feel a difference, more so than hunger pangs. I’ll have black coffee and water in the morning at work, and that’s usually it.

This also improves the digestion and utilization of that 1st lunch meal, since your body is primed to get after whatever food you finally give it. At my current work assignment, it sets the metabolic table well for that 5pm run home from work. And that sets the table well for effective digestion of dinner later than evening. I definitely eat fewer calories, but I don’t feel at all broken down as I worried I would before if I ever went back to fasting. Quite the opposite.

There’s more I can say about Intermittent Fasting but I’ll save that for another time. Basically, I’m now at a place where it works well for me.


 

Since getting my act further together, my weight has gone back down to about 163-164 lbs, about 5 pounds down from where it had re-peaked during the end of my last career. My body fat has receded from 17-18% to a better 15-16%.

More to come on that front, but it’s looking good for now.

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