Welcome to Day 3 of The Reprogrammed New Years Challenge as we continue to establish the basic information we will need for Phase 1 before getting started in two days!
Yesterday we discussed the first input into the Reprogrammed Systems Model – our dietary decisions – and saw how using a framework that is choosing real, whole foods simplifies our dietary decision-making process, beginning with that which has been scientifically validated to work for the population.
Today we are going to move forward by examining the second and third inputs for building a healthy body.
I am combining these into one day because I want to address one significant problem that I see play out with many individuals – that of an inability to balance the stresses of life with a regular exercise routine.
We all know that exercise is good for us, and yet so few of us regularly engage in it. While we can all think of a million excuses we’ve used for why we didn’t exercise on a particular day or why we have gotten out of shape, instead of dwelling on these and trying to motivate you to push through them, today I want to dig into a deeper issue that goes beyond excuses.
See, we all know that moving our bodies is good for us, and yet most individuals fail to do so regularly. I wanted to know why, so I spent the last few years digging into this issue, and here is what I found.
Sure, one reason why you may not be moving your body regularly is because you are lazy. There, I said it. Let’s just admit to ourselves that if we really wanted to, we could find time in our day to move our bodies. That fault for this reason is on us and us alone.
But guess what – chances are that it goes beyond laziness – that there are issues that we can fix that may help you get past your lack of motivation and create a body that wants to move.
Because the truth is, the human body is a moving machine! While chances are that you spend most of your day up in your head – working on problems, thinking through tasks, or mindlessly taking in information – the reality is that you are a human body, and human bodies are designed to move!
So then, what is the deeper issue here? Why is it that the modern human is not motivated to regularly move their body? What is the deeper issue I alluded to earlier that is keeping us from feeling motivated to move?
The problem is found at the core of The Reprogrammed Systems Model as energy dysregulation – that is, the inability of the modern human body to effectively regulate its energy supply and demand.
See, although we tend to understand energy supply and demand as the simple model that is calories in and calories out, there is so much more at work that we simply cannot fully comprehend with the limited power of the human mind. Human metabolism is complex, and the ability to effectively regulate each cell’s needs while communicating the whole-body supply of each source of energy… Well, this is simply not possible.
Fortunately, the human body has been designed over millenia to perform these tasks incredibly well on its own. It has systems in place at the sub-cellular, cellular, organ, and organ system levels that regulate the supply and demand of each source of energy, communicating with other sub-systems to accomplish what needs to be done.
Unfortunately, the modern human body has lost this ability to effectively regulate energy supply and demand at multiple levels, including the individual cell, specific organs, organ systems, and ultimately, with your behavior.
The result is that energy piles up in excess while cells starve for the energy that they need.
It is not really a problem of eating too much or exercising too little.
It is a problem of the body having lost the ability to effectively communicate what it needs and manage what it is given.
That is, the problem is dysregulation of the ability to manage energy.
We are about to fix that, and here’s how:
First, we are going to build a diet based on real, whole foods so that we stop delivering large amounts of dense, highly refined energy to the body.
Second, we are going to build in regular and dynamic movement into our day so that we build up the machinery in our bodies that is necessary to effectively utilize energy.
Third, we are going to learn how to be mindful of the balance of stress and rest in our lives so that we are stressing our bodies in a way that leads to improvement and not to breakdown.
The first we dove into yesterday. Now let’s look at the second two:
In our modern world, the concept of “exercise” is often viewed as a period of time devoted to moving the body to reap some sort of reward (often this reward is burning calories). But is it actually the case that we have to devote specific periods of time in which we put in a serious effort, and is it the case that there is one specific reward we should be seeking?
I believe the answer to both of these questions is no. The truth is that this framework of exercise has many drawbacks, and I want us to begin our own Reprogramming Process in a place where we are moving past anything that might be holding us back regarding actions we take that improve the body.
So, what improves the body and what impairs it?
Acute stress tends to improve the body while chronic stress tends to impair it.
When we take short-term actions that put a large stress on the body (sprint, lift a heavy object, jump in freezing water, etc), the body receives the signal that it is being threatened, and if it is going to survive in the future then it needs to improve.
However, when this stress goes on for too long, the elevated stress hormones become destructive, including various forms of energy dysregulation (e.g. fat stored in excess or in dangerous locations while cells starve for the energy they need).
So, how does this play into how we view exercise?
The traditional framework of exercise is viewed as a specific period of time in which we clear a chunk out of our day, go work really hard and get all sweaty, and come out of it feeling fatigued. We are going to move away from this and towards a framework in which we are regularly moving our bodies throughout the day, occasionally throwing in fun, dynamic movements, putting acute yet strong stresses on the body, and all the while, calming down over fitting in time to make it to the gym for hours.
Now, does this mean that you should quit if you already have a gym-going routine in place that you enjoy and makes you feel good? Of course not!
Remember, The Reprogramming Process is about learning what works best for your own body. Many (myself, on occasion), love a good gym workout. They enjoy going and feel great afterwards, loving the specific rewards they gain over time.
But much of the time people don’t enjoy this, and it should not be an obstacle nor excuse for why you are not in good shape.
So, instead of a focusing these two weeks on establishing a gym routine, we will be focusing on how we can find periods of time throughout the day – yes, throughout – that we can move our bodies the way the are designed to: regularly and dynamically.
Meanwhile, we will be shifting the extra burden of stress that certain types of exercise can put on the body, learning to exercise in ways that provide strong, acute stress while avoiding the chronic stressors.
Remember:
The human body is designed to move regularly – that is, throughout the day.
The human body is designed to move dynamically – that is, with a variety of movements that work different systems of the body.
The human body tends to improve when it is put under an acute stress.
The human body tends to break down when this stress is not removed – that is, under chronic stress.
If you are interested in diving further into the science, head over to the Reprogram Your Body page.
For today though, I want to keep your attention on the actions that you will be taking in the next weeks as you establish practices in your life to move your body and to manage a balance of stress and rest.
To prepare you, take the time, right now, to go through the following practice:
Practice:
1. What does it mean to you to exercise?
2. Does this create a positive or negative feeling? What exactly is that feeling, and why is it arising?
3. When you exercise in this form, does it make you feel good or bad
– during?
– right after?
– the next day?
4. What ways do you enjoy moving your body?
5. How could you create more time for this activity?
Take time to think through these answers. Enjoy your Friday and I will see you tomorrow as we get all set for beginning the real work this Sunday.