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OK, so that may be just a tad bit exaggerated and not exactly an objective argument either (among other flaws). And the meat cleaver. Really? Was that necessary? The Little-Known Secret To Perseverance That Anyone Can Learn Overnight I’d like to start a discussion about a serious subject if you’re game for it, and it’s gonna get a little personal if that’s ok with you. You see, all my life, I’ve been a rigorous planner. At face value, that sounds like a [...] I can’t tell you how many times I’ve gotten this question over the years – far too many to remember. Fortunately, there’s an easy answer for everyone – no matter what your goals are. So, which is it: high quality, personalized nutrition or an optimized, challenging exercise routine? And while we’re at it, how [...] I tend to care about things that I can use to improve my health, make me stronger, and ultimately better prepare me for the future. If you’re in the same boat, then I’m going to share a concept with you that may challenge some of the things you know about training, stress, and adaptation. I’m also going to show you how brain-dead easy it is to start using this in your lifestyle. But you’ll have to pay attention or you might not “get” it. I believe it was Nietzsche who said, “what doesn’t kill you, makes you stronger,” and the more we are learning about the human body, the more correct he has become with time.
Say wha? You know… Hormesis. OK, I had never heard of the term either – at least not until a few months ago. According to Mark Mattson, whom, if I’m reading this correctly, is a neuroscientist, “In the fields of biology and medicine hormesis is defined as an adaptive response of cells and organisms to a moderate (usually intermittent) stress. Examples include ischemic preconditioning, exercise, dietary energy restriction and exposures to low doses of certain phytochemicals.” In case the PhD lingo fogged up your brain for a second there, here’s another definition from Stephan Guyenet that is a bit simpler: “Hormesis is the process by which a mild or acute stressor increases resistance to other, more intense or chronic stressors.” (source here) So, you see, at least two people agree with Nietzsche, including a doctor, which obviously makes Friedrich uber-correct on this issue and way ahead of his time (Surely, nobody thought that about him!). But back on point, let’s get a little more specific with this explanation from Todd Becker: “Hormesis is a biological phenomenon whereby a beneficial effect (improved health, stress tolerance, growth or longevity) results from exposure to low doses of an agent that is otherwise toxic or lethal when given at higher doses. The philosophy of Hormetism… is based upon harnessing this biological phenomenon in a deliberate and systematic way in order to increase strength and resilience.” (source here) NOW we’re starting to make some sense – thanks Todd! Exercise is a perfect example of hormesis. You stress the body just enough to elicit a positive adaptation. Vaccinations are another example as is taking a cold shower. There are tons of examples out there! Todd goes on to say, “Hormetism puts forward the thesis that progressive hormesis is a general phenomenon that applies to virtually any stressor. Following the principles of intensity, constraint, oscillation, and gradualism… it should be possible to increase strength and tolerance with respect to a wide, virtually unlimited range of challenges and stressors.” In other words, given the right dose, stress is extremely good for us in many ways. Are you starting to see the far-reaching implications this could have? Yeah, me too, but you’ll want to keep a few things in mind before you load a thousands pounds on the barbell or sign up for the special forces. So, let’s keep going! Maybe you’ve heard the general recommendation that you need to get 7-9 hours of quality sleep every night, and that’s not bad advice. But what’s the TRUE amount of sleep that you really need on a daily basis? That’s a good question and fortunately, there’s a simple self-test that you can do to figure out exactly how much sleep you need – and it works every time. But before we get to the test, here’s a little bit of back story.  Wild animals don't seem to have any problem figuring out how much time to devote to sleep. Why haven't we figured this out yet? You see, it’s true that everyone knows that sleep is “good for us” just like vegetables are good for us, but not everyone knows how much sleep is ideal to be getting daily. And when I say ideal, I mean the optimal amount of sleep based on your own individual needs – not some arbitrary standard, but a personalized standard. Knowing this number could literally change your life because sleep affects EVERYTHING and getting the optimal amount of sleep will optimize… well, you know what I mean. Now, I’ve seen a multitude of articles, research studies, and videos among other things that all proclaim exactly how much sleep people need on a daily basis. Depending on who you ask, the general recommendation is to get between seven and nine hours of sleep every night. Some sources will lean towards the bottom of that range, and others near the top. And some sources will deliberately tell you to get more than nine hours per night if you can. But here’s the thing, there’s a pretty big difference between 7 and 9 hours. If my calculations are correct, it’s a difference of not one, but TWO hours time (or 120 minutes for you math whizzes). I don’t know about you, but I really REALLY value my time and for me personally, two hours is a lot of time – especially if we’re talking two hours every single day. That’s 730 hours a year (gulp). So, which is it: 7 hours a night or 9 hours a night? Or perhaps a better way of asking that question is this: “is 9 hours a night really that much better than 7 hours a night? Couldn’t we just squeak by with 7 good hours?” Gurus make training complex so everyone has to come to them for answers. Why haven’t people figured this out? – Vern Gambetta, world-renowned strength and conditioning coach I’ve got good news for you. You don’t need any gurus in your life! And you definitely don’t need me either. The truth is that you already know what you need to do to get healthier, more fit, and achieve your own individual goals. In fact, you know it better than anyone else, better than any so-called guru ever could. Think I’m kidding? Nope. I’m dead serious. So, let me tell you a few things you already know. If you want to get healthier, more fit, and enjoy a higher quality of life, then… Few comments make my blood boil more than when someone tells me: You must have great genetics. As if my accomplishments are merely the result of a lottery-winning DNA! Discipline, hard work, clarity of purpose, consistency – these things certainly wouldn’t have anything to do with it. Well, I’ve got news for you. Here [...] |
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You see, there’s this little phenomenon known as hormesis.