HOW TO LIVE LONGER PART 2: ADAPTABILITY

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HOW TO LIVE LONGER PART 2: ADAPTABILITY


HOW TO LIVE LONGER | PART 2: Adaptation

 

By: Jeff Leider, CSCS

 

 

If evolution has taught us one thing, it is that we are forever adapting and searching for the next challenge to accomplish. 


Think about it...


· We started out as grazers, gatherers and pickers of low hanging fruits and vegetables that we could easily obtain in order to eat.

· We learned what fire could do and used that as our entry towards cooking other meats. This gave us the ability to acquire a variety of new nutrients from proteins and deep-rooted hard vegetables. Because fire allowed us to cook our food, we were able to chew less. Through this, our brains were able to reap the benefits from less time spent chewing, such as less muscle activity needed for chewing, a smaller jaw through evolution, and more blood flow into the brain.

· We began to build places to sleep and live near seas and other bodies of water. Communities began to form.

· We began to create more jobs and buildings. Common structures like governments and school systems were built.

· We needed to travel from place to place faster and thus innovated from horses to trains, to cars, to planes, and maybe sometime soon to autonomous cars.

· We started to focus on industry and globalization, and now we have the ability to mass-produce almost anything that we want.

· We dreamed up going to the moon and were able to make space travel a reality.

· We wanted to make robots and they’ll be in our lives sooner than we know.


This story continues as our evolution as humans with a survival instinct will adapt to the next challenge. 

 

BUT WHY ARE WE DIFFERENT FROM OTHER MAMMALS?

 

Let’s take the Koala as an example. Koalas are cute, fluffy and they live mostly in trees. They are the only living animal left in the Phascolarctidae Family, and closest animal in real-time is the wombat. Koalas have lived a long time but are predicted to be extinct by 2050. They evolved from being able to walk and climb to now spending 20 hours a day sleeping and the other 4 hours in trees eating the low nutrient food of eucalyptus.

 

This may sound good, and the Koala is living out their best life but evolution is disagreeing and it shows in numbers. If you’re not willing to adapt then you will be left behind. The Koala, a once roaming animal got so comfortable not having to get away from most pray and having an abundant amount of eucalyptus available for them that they began to do less and less, and veered more into a homeostatic state.

 

When you’re not moving and in search of evolving, you’re lost. You lose a lot of the senses you once had (adrenaline, reaction time, speed) and your motivation to adapt diminishes. From generation to generation, the DNA of that that species will change, losing it’s abilities, and without necessary adaptation to the environment in a whole world sense, their species begins to lose more of it’s encoded DNA each generation. Hence, No reason to adapt = No reason to live from a biological standpoint.

 

As humans, we have similar bouts of contentment and homeostasis tendencies. From day to day when we are in a routine, we tend to be more on autopilot. Just like your morning routine or driving your car to work, our brain adapts to our consistent tendencies. You will rarely remember any of the finer details, but somehow you always seem to brush your teeth in the morning and make it home from your drive from work with ease.

 

We want our body and mind to utilize our autopilot on some occasions or we would go crazy with having to channel into our every task. As humans, we are so smart that the brain is even able to filter out noise from our hearing. An example is a dinner where there are 50 different conversations going on at a restaurant and you’re able to focus in on only the conversation you’re having with your best friend.

 

In various times in our life, we will find ourselves coasting and seemingly, we did not expose ourselves to too many challenges or adaptations. We may feel like we’re in a funk, or just needed necessary time to relax our body subconsciously. It is okay to take a break from pushing so hard. We need breaks at times just like with exercise performance - you need rest to perform at your peak. The thing you want to do is to keep learning. We need to understand how to be a novice again. We need to fail. We need to learn new lessons and take in the adaptations that come with forward progress.

 

We want to always push ourselves into adopting new skills that spark our mind and take a break to reevaluate. When we continue to push our learning capabilities more, we get stronger neurotransmitters and begin to spark new areas of our brain. We should strive for knowledge and to keep increasing our skills and software in our brain. What we don’t want to do is to do nothing!

 

A great example is the retired women or man who gets to that age where they “hang up their work boots”. They have the choice of two options. First, they can choose to end up doing less than they ever did before retirement and find themselves without purpose and without a plan months down the road. In the second choice, they can simply take advantage of the variety of new opportunities.

 

Within this case, they both had co-workers and customers that they had to interact with, which create a sense of purpose at their job and tasks that needed to be done. There were roadblocks at work that would come up, causing them to adapt and solve problems. Everyday there was something a little different and that was a good thing.

 

RETIRED JIM VS. RETIRED SUSAN

 

Jim retired and began to live his new life. He had a relaxed first month and got a little more sleep, read the paper and had coffee each morning. Months went by with this routine and he started to lie in bed longer and watch more television than ever. Without noticing, he started to walk less, talk to fewer people and he was growing more bored each day. His life stays like this for a few months and he feels as if he’s living without purpose because he has less to do.

 

His body and mind also begin to change. Less movement, less interaction, less driving to work and the biggest thing - he forgot to plan to keep adapting to new challenges. His lack of adaptability and searching for new skills or traits has led him to a deeper state of homeostasis.

 

I’ve seen and heard of this and the end result is not pretty. The repetitiveness and lack of purpose can lead to depression. Also, from lack of movement, there is an increased chance of bodily injury. Finally, because the bones become more brittle, you will see this man begin to break down faster than imagined.

 

Susan retired and went on her dream trip to South America for 3-weeks. She came back home and joined a golf club that she dreamed about for years. Susan also began to exercise more than ever and learned about Intermittent Fasting. She shed a ton of weight, has never been happier and has gotten into such good shape that she decided to do a Spartan Race with her grandson at the age of 66. She felt a high that she has not had for years!

 

Susan did it right and took retirement to change her identity from a businesswoman to an adventure seeker. Her hard work ethic never left, but her identity from being a banker to a curious grandmother that puts her health first led her to write a new book. For her, her second life has just begun.

 

I don’t know about you, but I like Susan’s story better. She kept adapting and took advantage of her ability to continuously change. The more she learned, the more she was able to experience new skills, take on new adventures and it kept her alive, well and happy for much longer than Jim.

 

[1] A May 2013 report published by the London-based Institute of Economic Affairs found that retirement increased the chances of suffering from depression by 40%, while it increased the probability of having at least one diagnosed physical ailment by about 60%. That impact was assessed after controlling for the usual age-related conditions.

 

Gabriel Sahlgren, director of research at the Centre for Market Reform of Education and author of the IEA report, was surprised by just how much retirement undermined health. He looked at 9,000 people across 11 European Union countries and found that across borders, people suffered in the same ways and to similar degrees.

In the first year of retirement, health actually improved — “It’s nice to get some rest from work,” he said — but two to three years later retirees’ mental and physical conditions began deteriorating.”

 

More and more, the rate of depression and early death happens when our brains have fewer problems to solve and fall into the trap of consistent patterns. This example of the retired person - who wakes up, reads the paper, makes coffee, looks at their bills, and watches hours of television - tend to take fewer steps, they tend to interact less, and they tend to lay in bed more.

 

A life without purpose and adaption is not a life. It’s in fact, death. When we start to become more static, our body senses it does not need to live and it is coming to an end. Less life, fewer adaptations, and our brain starts to say, “Hey, I don’t need to move anymore. I don’t need to exert energy, I can just be still.” Just like the Koala, we find ourselves doing less and less.

 

Change is necessary and change is never slowing down. In fact, as humans, our brains are structured to look at challenges and to overcome them. As humans, we are never fully content as a whole. We are always working on ourselves, improving our craft, trying to live to 200, trying to figure out what the next big tech innovation will be, trying to get a better job, trying to write the perfect article, trying to create the most innovative business, trying to have the best relationship, etc. Our brains are meant for challenges and adaptations.

 

Adapting to new change is exciting. In fact, motor neurons in our brain fire differently and fire more frequently, connecting with other parts of our brain when we are engaged and are adapting to a new skill, new exercise, new relationship or anything that you’re not on autopilot for.

 

Most of our daily activity is on autopilot. We wake up, make coffee, go to work, go to the gym and go to dinners. Each year, we grow older and get that much further away from being a novice. We shed our youthfulness, curiosity, and wonder, where everyday starts becoming more or less the same. The goal in this life experience is to take advantage of all of the opportunities that we have. We have an abundant amount of opportunity to experience life and to make your experience your own creation. Do what you dream of. Think about all of the things you've ever dreamed to learn and take that on – playing a new instrument, trying a boxing class, traveling somewhere foreign, whatever you want to learn.

 

A very vital part of extending life is to keep learning, adapting and searching out new challenges. Our brain loves this and our chemicals of Dopamine and Serotonin flood our brain more and more with all of our new life discoveries. Doing more unlocks almost superpower-like abilities to accomplish more things faster and better, acquiring the confidence to continually grow as a human being and individual self. You are able to fit into every mold and that’s what it is to be a human - Complete Adaptability.

 

I will leave you with something to think about.

 

Are you a spiritual being having a human experience? Or are you a human being having a spiritual experience?

 

New challenges are always hard, feel like they’re too much, not the perfect time... or whatever excuse we want to create at that time. Our default is to always be the same, our body does not want to change but we must be open to change. We must always adapt and keep pushing our own expectations and boundaries.

 

THINGS YOU CAN START TO ADOPT INTO YOUR LIFE

1.    Starting a new skill
(Examples: Painting, Martial Arts, Writing, Music, Photography)

2.    Cold Water Therapy
(If you’re willing to turn the knob to cold and shower, then you are probably willing to take on a new challenge. Small wins add up, start first thing in the morning)

3.    Visiting a new country each year and embracing their culture with communication or willingness to involve yourself.

4.    Learn about a new topic and teach your friends. Teaching a new subject makes you 80% more likely to remember the subject rather than just hearing it.

5.    Recharging your relationship with an old friend.

6.    Skipping Date night at Dinner and going to Paint Night instead.

I challenge you for YOU! Be different and keep adapting! You’ll never regret it and you’ll learn a ton about yourself in the process.

 

References:

1.    Institute of Economic Affairs; BBC.com; Can Retirement kill You? Borzykowski, Bryan. 2013, May 13;



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HOW TO LIVE LONGER | PART 1: Intermittent Fasting

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HOW TO LIVE LONGER | PART 1: Intermittent Fasting


HOW TO LIVE LONGER | PART 1: Intermittent Fasting

By: Jeff Leider, CSCS

TIME CHANGES ALL THINGS...

Not very long ago I was a HUGE advocate for eating frequent meals, every 2-3 hours to be exact. The idea behind this was to keep your metabolism working for as long and as hard as possible and to give a constant flow of nutrients to your body all the time. I even saw much success with this approach, for both myself and for my clients. I really thought this was the answer.


The results did not lie and I was able to coach two clients into losing 100+ pounds. I was able to get friends and clients eating this way and they were able to receive the body that they dreamed of. My own success while eating in this way included getting my Body Fat % as low as 5.7%, playing semi-pro basketball, becoming a ranked CrossFit Athlete, and participating in two Nike product testing live events. This was the right nutritional plan for me, I thought...


While all of the achievements above are great, during that time period I was never really considering overall health. My focus was mostly on aesthetics and performance, which I am now realizing is only part of the picture when thinking about overall health. I was thinking more on a surface-level basis and not taking a holistic approach to my nutrition.


Not until the last few months have I really started focusing on overall health within my diet.


WHAT!?!?


I know, I know...All of that looks healthy on paper and in person, and I’m sure my body handled it well. BUT...FOR HOW LONG WOULD MY BODY BE ABLE TO SUSTAIN ALL OF THIS OUTPUT?


These are the questions that I began to ask myself:


  1. How long can I sustain training for hours on end? Can my body handle it? Is it taking away from another goal?

  2. What is happening to my body on a deeper level when I am drinking Sports Drinks, Protein Shakes, and consuming countless carbs?

  3. With all of the many diseases, sicknesses, and cancers out there was I so sure that I was healthy enough to be okay?

  4. How can I expand my health to live longer? What can I do today to increase my longevity?


I decided to dig deep. I know I am confident in my ability to exercise and guide people within their own fitness and health journey.


However, what’s the real question that EVERYONE is searching for?


I believe that I have found it! (at least to me at this point in my life)


That question is...


HOW DO WE LIVE LONGER, HEALTHIER, AND BETTER LIVES?



MY INTERMITTENT FASTING START...


Six months into beginning the KETOGENIC DIET (PART 3), I began reading more into using Intermittent Fasting to get into KETOSIS faster due to lower blood sugar levels. Ketosis is a metabolic state in which our body raises its ketone levels and starts to use fat as its choice energy source.


IF INTERMITTENT FASTING is not consuming any nutrients over a period of time. Many researchers advocate initially starting with smaller windows (6 - 12 hours) of fasting and then gradually building up to a consistent fast of 16 hours, where it is said to be the sweet spot for optimizing your results. In-depth research says that you should aim for 20 - 24 hours (and even up to days) of fasting to activate genetic potential and AUTOPHAGY (the recycling of damaged tissue in our body.)


Don’t freak out because we do this everyday when we sleep! And when we wake up  we Break-the-Fast, or famously know as our 1st meal, Breakfast. 


[2]A recent study from Experimental gerontology showed that physiologically, calorie restriction has been shown in animals to increase lifespan and improve tolerance to various metabolic stresses in the body. [1,3] Although the evidence for caloric restriction in animal studies is strong, there is less convincing evidence in human studies. Proponents of the diet believe that the stress of intermittent fasting causes an immune response that repairs cells and produces positive metabolic changes (reduction in triglycerides, LDL cholesterol, blood pressure, weight, fat mass, blood glucose). 


It now makes more sense why some cultures continue to use fasting as a part of their ritual or habit for thousands of years. It makes sense that we should considering adapting our body to times where food is less abundant. Genetically, we are predisposed to fasting. Food has never been this abundant and just like we mass produced animal protein in slaughterhouses and vegetables with huge amounts of pesticides(poison) just because we can, BUT it doesn’t make it healthy for us! 


Why do you think there is such a demand for Organic, Non-GMO foods? Studies are showing more and more about what our body benefits from and we need to focus on combatting the mistakes we’ve made. We are constantly implementing quick fixes and it’s hurting our body. I want to share this to as many people as possible because us as INDIVIDUALS COLLECTIVELY, CREATE CHANGE!


[4]A study put together by researchers at Harvard T.H. Chan School of Public Health in collaboration with Duke Molecular Physiology Institute indicates that embracing dietary restrictions from time to time might reinvigorate cells and promote healthy aging. Similar results can be obtained through genetic manipulation, researchers says.


[5]“Low-energy conditions such as dietary restriction and intermittent fasting have previously been shown to promote healthy aging," said Heather Weir, author of the study and currently a research associate at a biotechnology company, in The Harvard Gazette. "Understanding why this is the case is a crucial step toward being able to harness the benefits therapeutically.”


There are tons of studies advocating using some sort of fasting but our broken system of factory farming, the dairy industry, processed foods, the Sugar Epidemic, American Dietary Guidelines and more hasn’t focused on wellness but on Sickness. It is your duty to take control and stop outsourcing our health and learn and implement for ourselves.


Our Government has poured in so much money to The Dairy Industry that they started the “GOT MILK?” campaign, paying our Role Models just to pose with a milk mustache to attract fans. We mass produced sugar and gave it out so fast that less chewing of natural hard foods has lead us to a smaller jaw, more braces and more teeth extracted. Our Government led us to believe that FAT was such a bad nutrient source that would lead us to increased Heart Problems and we instead advocated to eat much more carbs and sugars. This lead to such a hit to our BABY BOOMER’S(Birth dates (1940’s-1960’s) and we’re seeing much more cancerous cells than ever now a days. These bad habits will be passed down and followed generation to generation unless we take control.


How to begin IF(Intermittent Fasting)

  1. You want to start slow and be consistent.

  2. If you get off track, just get back on.

  3. End your eating and drinking at night(ex. 6pm or 8pm) and see how your body feels in the morning.

  4. Comfortably, add time to your fast making a goal of 12 hours for your 1st day.

  5. The next day repeat and see if you can extend your fasting time.

  6. Aim to make more healthy decisions in your eating too! It will upgrade the fasting benefits. 

  7. Week 1, aim for 3-5 days and see if the next week you can improve.


Starving Vs. Fasting 


***We DO NOT want to STARVE ourselves but rather eat in a SHORTENED time domain and within that you DO need to get adequate calories in.***

                              ***DO NOT STARVE YOURSELF!!!***


STARVING- I do not get enough calories to meet my daily intake.

  • My body is in stress mode and it only focuses on necessary functions.

  • Hormones and chemical balances in my body are off and compromised.

  • My sleep is affected because my biological clock is just worried about finding  nutrients.

  • My metabolism begins to slow down and becomes inefficient.

Examples

  • Ex- I hold fat in my stomach because of the cortisol build up from stress.

  • Ex- My period is off track and does not happen consistently as normal.

  • EX- My mood is off daily and energy is never consistent.



Fasting- I eat the regular amount off calories in my day but in a shortened time domain.

  • My body knows it will be rewarded the same amount of nutrients daily and is never stressed because it knows there is an abundant amount of food.

  • My body is able to use energy towards other healing mechanisms rather than spending valuable time metabolism food constantly.

  • You will begin to notice energy changes positively throughout your day when blood sugar levels are no longer up and down so much.

  • Your body will learn that food is just a source and it will inform your when you need to eat.


How I began to change my nutrition


On my nutrition journey, I went from eating every three hours to now starting off with 12-hours of fasting during day 1. See below for my initial regimen:


  • Day 1: 12-Hour Fast

    • Easy- With Black Cold Brew Coffee from (Coffee Sponsorship?)...I'll wait!

    • I started my fast at 8pm and did not eat until 8am.

      • Some research says that black coffee, water, tea, and apple cider vinegar is allowable because it does not raise your blood sugar or insulin levels much.

      • I noticed my day went much more fluid and my energy was great. I was not very hungry but noticed I used eating just to deflect from something else at times.


  • Day 2: 16-Hour Fast

    • Easier- I started my fast at 7pm and did not eat until 11am.

      • I exercised during my fast and surprisingly my weights and my energy were both through the roof.

      • I expected to feel more of a strain but was overall had good energy throughout the day.


  • Day 3+: 12-20- Hour Fast

    • I began to get a feel for Fasting and it made my day flow much better.

      • I had more time in the morning(less prepping.)

      • I had increased energy from lower, more consistent blood sugar levels.

      • I noticed I could exercise during my fast and was just as strong, and felt my joints were getting more mobile because what felt to me as natural healing effect.

      • I didn’t feel like food was a chore to eat every so often but rather I began to listen to my body and gave it the necessary nutrients when I started to get hungry.


I have been practicing Intermittent Fasting for about 6 months now and can notice changes to how I view food and what’s going on internally and externally within my body. 100%, I am more focused on other activities that are helping me Level up my career. I notice my body healing old injuries, and daily my joints feel better. I have been able to make consistent, better food choices because food is less of a thought but internally a reaction to what my body needs. I’m loving it and want to guide you towards not outsourcing your health but to take advantage of the information out there and to be your own experiment.

——————

5 Benefits on Hormones during Intermittent Fatsing

  1. Increased Anti-Aging in our body from our body’s own production of Growth Hormone.

  2. Teaches our body to use Fat as our preferred energy source while fasting.

  3. Our body recycles its damaged, viral or cancerous cells through a process know as Autophagy when in a prolonged fasted state.

  4. Controls and lowers our blood sugar to more effectively breaks down food. 

  5. Increased cognitive functioning- Aides on growth of neurotransmitters in our brain to keep our mind sharp and focused.


People who should be cautious doing Intermittent Fasting 

  1. Women pregnant, trying to get pregnant or nursing.

  2. Anyone with a history of Eating Disorders

  3. People who are chronically stressed 

  4. Anyone not sleeping well


I hope this article has given you much insight on IF(Intermittent Fasting). It’s a growing topic around the health sector and you will hear more about this in the future. I’m not a doctor so you should always consult with your doctor or physician when implementing any changes to your nutrition. I advise STARTING SLOW AND BEING CONSISTENT when beginning anything new. 

——————


This will be the 1st of my 5 part series on “HOW TO LIVE LONGER.” Weekly check out www.LeaderLifeFitness.com to see old and new articles, sign up for classes and look be on the lookout for RETREATS, ONLINE AND IN-PERSON EVENTS, PRIVATE TRAINING, CORPORATE WELLNESS PROGRAMS AND NUTRITIONAL COUNSELING. 


ONE LAST THING! 


We will start our very 1st- 8 week online nutritional course at the lowest price it will ever be again of $200. This course gives you the individual insight on everything nutrition, from Gut Health, to Macronutrients and research on various eating styles like Vegan, Eating for Athletic Performance, Fat loss, all the way to learning the benefits of eating a Carnivore diet. 


Details of LeaderLife Nutrition’s 8 week course.

  1. Emailed Weekly PowerPoint slides and Interactive video explanations on each weeks topic.

  2. 1 ZOOM group or individual -Video call per week(time/day TBD)

  3. 3 Live Check-ins( Measurements, Pictures and Fun!)

  4. Access to Private Facebook group


This course is meant to let you make better decisions and finally takes control poof your health. You will learn and be among a community of people striving together for optimal health in our group calls. We will have Optional Body Fat Check-ins and Transformational Pictures to Show us your results when you take control of your Health the right way. We will have up to 3 Optional Check-Ins on sight at our LeaderLife Fitness location in Midtown, NYC. 


We look forward to helping as many people as possible. If you refer a friend we will reward you with $50 off (each person) who joins. Doing this together with friends our family helps your become more accountable. A community a setting is proven to be more effective than doing anything alone. Join our tribe and RISE with these strong LEADERS!


You can purchase at www.LeaderLifeFitness.com under the tab LeaderLife Nutrition Course, Venmo(LeaderLifeFitness) or in person :).


Feel free to use this as a gift during the holidays! Give the gift of Health!


We look forward to hearing your comments about this topic on our Instagram and Facebook account LEADERLIFE FITNESS.


Be on the look our for WEEK 2: How To Live Longer, Part 2: Brain Adaptation


Much Love, Happiness and Health,


Jeff Leider CSCS

LeaderLife Fitness

Jeff@LeaderLifeFitness.com

www.LeaderLifeFitness.com

646-455-7331

Socials- @LeaderLifeFitness






References 


  1. Tinsley GM, La Bounty PM. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition reviews. 2015 Oct 1;73(10):661-74.

  2. Robertson LT, Mitchell JR. Benefits of short-term dietary restriction in mammals. Experimental gerontology. 2013 Oct 31;48(10):1043-8.

  3. Horne BD, Muhlestein JB, Anderson JL. Health effects of intermittent fasting: hormesis or harm? A systematic review. Am J Clin Nutr. 2015 Aug 1;102(2):464-70.

  4. Harvard T.H. School of Public Health, Duke Molecular Physiology Institute, 2017 U.S. News and World Report, Fasting from time to time might make you live longer. 2018 March;3

  5. The Harvard Gazette, 2017 U.S. News and World Report. Fasting from time to time might make you live longer. 2018 March;3


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Heart Rate Training

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Heart Rate Training

You cannot fake what your body is doing. Heart rate monitor training can help in many ways. It's always good to see where you're at in a workout, heart rate or calorie wise.

Whether you're trying to gain weight (keeping your heart rate low during workouts) or lose weight (keeping your heart rate up) it's always good to track. 

 

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Squats

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Squats

Squats!!! We all hear about this exercise but why the hype? - Within a squat pattern you're using the 3 biggest muscles in your body- Glutes, Hamstrings, and Quadriceps. By activating bigger muscles your body you will gain more muscle, burn more fat, and increase your overall strength in your entire body. 

 

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