Another study on the benefits of going gluten-free.
The likely link between overeating/obesity and fructose is hitting the mainstream media.
Over at Evolutionary Psychiatry, Emily Deans looks at the effects of fructose on the brain.
Chris at Conditioning Research looks at the role ‘floor living’ has in keeping the elderly active and able.
Do you need to reset/repair/improve your metabolism? Fitness Black Book offers a guide on repairing a ‘broken’ metabolism with a focus on eating well and exercising a plenty.
Drinking red wine may increase your testosterone. More accurately, red wine reduces the amount of testosterone that is excreted from the body. Drink up!
And while you enjoy that glass – have you organised your New Year Resolutions? One suggestions is to base your resolutions on the identity you want, not simply the action.
Changing your beliefs isn’t nearly as hard as you might think. There are two steps.
1. Decide the type of person you want to be.
2. Prove it to yourself with small wins.
Here are five examples of how you can make this work in real life.
Note: I cannot emphasize enough how important it is to start with incredibly small steps. The goal is not to achieve results at first, the goal is to become the type of person who can achieve those things. For example, a person who works out consistently is the type of person who can become strong. Develop the identity of someone who works out first, and then move on to performance and appearance later. Start small and trust that the results will come as you develop a new identity.
My 30 day Primal Challenge kind of petered out. If anything, I really had a primal challenge of about twenty days with about ten days of testing the 80/20 rule*. My biggest aim in the paleo challenge was to test a bit more of the grains are bad theory than my previous attempts had allowed. What I wanted to find out is if the type of carbs really made a difference for me – and it does.
Get eight hours sleep most nights:
- A complete fail. I have not been getting enough sleep most of the week and barely manage to catch up during the weekend.
- I have been experimenting with taking vitamin d3 supplements and while its too early to tell I do seem to be sleeping falling asleep more quickly and sleeping better throughout the night
Complete a 30 day Paleo challenge
- More of a 20 rather than 30 day challenge…
- Excluding grains makes a difference. Because I’ve started training for a half-marathon, I’ve made sure I’ve been eating more carbs – I’m generally eating more carbohydrates than I did prior to starting this (mostly sweet potato). So its not the macro balance, its the absence of grains especially wheat. Trying rice made me feel more bloated but not as off as wheat. That’s good enough for me to assume I have an intolerance to gluten – although I’m happy to accept further evidence suggesting there’s something more complicated at play
- I have more energy and despite some personal ups and downs – feel happier.
- the advantage of failing at the challenge was seeing how well it would fit into my normal life without too much trouble.
- Did I lose weight? No – I put on half a kilo. However, I did lose 3cm from my waistline and lost approximately 2% of body fat (I average a couple of different calculator results)
Keep my houseplants alive – I solved that one by throwing out my dead houseplants. You can’t fail to keep them alive if you don’t have any…
- be able to do a full pull up – still working on this on. Down to a 7.5kg counterweight on the assisted pullup machine but really feel like I’ve stalled. Will be looking into more exercises to help strengthen up whatever stabilising muscles are underdeveloped.
- run a half marathon in under two hours in May : This is coming along well. I ran 16.98 km in an 1:50 last weekend. Not fast, but that’s the point. I’m trying to do my long run at a gentle pace well below using up my glycogen reserves. Last year, I was pushing myself faster and was having a lot of trouble with recovery and a crazy appetite. This year, I’m doing pretty well – I’m keeping Friday and Sunday as a rest day (with Wed as a partial rest day), which gives my long run a nice preparation before and recovery after.
- improve my paleo cooking – I’ve made a few things: butternut pumpkin soup and chocolate coconut pudding. More than that though I’ve been inspired by recipes. So that’s a good thing.
- complete the beginners swing dancing course : three weeks and counting!
- finish a book a month: do graphic novels count?
- take the time to indulge my creative side at least once a week: does this count?
*Currently down for maintenance so in case the url’s change I’ll put links to Mark’s Daily Apple guide to the 80/20 principle here. Further 80/20, still further.