My Primal Blueprint Exercise Video entry

Hey guys,

Here is my entry for the primal blueprint exercise video competition. I would love it if you could head to Marks daily apple on http://www.marksdailyapple.com/contest-poll-2015-primal-blueprint-workout-videos/#axzz3Q7H3Ug4Z and vote for my video "Tactical Caveman". Help out a fellow type 1 diabetic win some awesome prizes.

Respectfully,

Sam

28 days no chocolate challenge - the results are in

The end of my 28 days without dark chocolate and why I don't really care for it anymore

Its been 28 days now, or just over and I have to say that all said and done, it has been a good 4 weeks. To reiterate the challenge; no chocolate (dark or otherwise) for 28 days, and journal what happens. During the time, my exercise routine has stayed roughly the same and I haven't been eating very differently than the norm. For full disclosure, a few times my blood sugar was slightly low I caved and grabbed some cheesecake (another weakness to stomp out in due course). I wanted to give an idea of what has changed, or not changed this past 4 weeks, and a few of my observations from my journalling.

The key stats

Before                                                      After
Weight - 156.25 lbs                                  Weight - 148.5 lbs
Body fat - 17.1%                                      Body Fat - 15%

So, a loss of 7.75 pounds and 2.1% body fat, almost exclusively from dropping dark chocolate from my diet as a regular indulgence. Not a bad result if I do say so myself. And a further testament to the importance of diet in body composition over exercise alone.

Not me, but you get the idea. And my trousers are definitely baggier now than before

Other observations

Carbohydrate intake was the single best predictor of body-fat gain or loss the subsequent day, above fat intake (which was relatively stable anyway) and almost completely independent of exercise. But lets backtrack slightly, I work on a 4 day wave of exercise (see Scott Sonnon's work) running through; no intensity mobility work, low intensity compensatory yoga, medium intensity interval training (focussed on practicing the skill and increasing good form), and high intensity interval training (focused on maintaining the form, while increasing exertion). 90% of the time after a medium or high intensity TACFIT session, I will take two scoops of protein powder for the boost to recovery. Back to the last month. Here is an example from one of my high intensity days. First thing in the AM, I did joint mobility exercises, then I rode my bike 8 miles to an epilepsy awareness training session for work, and the 8 miles home; I then had my high-intensity 30 minutes running 6 exercises in tabata intervals. I'm sure i added in a few brief jogs and mobility drills throughout the day as well. Now, with all that exercise you might expect I would loose some weight, but you would be wrong, so very wrong. You see, while I ate healthily, I was snacking constantly throughout the day on a big box of strawberries I had bought on route to the training. Also, my post workout berries, honey and natural yoghurt (mostly paleo/primal, at least far better than conventional deserts) added to the carb load. The next day I had gained about 2 pounds, and 0.5% body fat. The weight doesn't bother me, when I begin weight training, or heavy club swinging, I will be looking to add mass, but increasing body fat while I ate so 'healthily' was disappointing. Again, the importance of moderation, and the carb load was stressed to me.

Overall, I feel more vibrant and active. Considering this has been a hectic and stressful month, and the next few weeks will be worse. But, I know now from first-hand experience that sitting to relax with a bar (or two) of dark chocolate and some TV/Xbox or whatever was only hindering me from working to maximum capacity. The more my breaks from work involve walking, mobility, or my actual workouts, the more productive I am overall. Also, the fewer carb loads I have, the less insulin I have which helps a great deal to avoid the fatigue of dropping blood sugars.

Journaling can be an extremely useful tool, if done right. Sadly I have been too busy to journal the past week (by which I mean if I have not been at Uni, on the way to Uni. working, testing participants in the lab, or some other kind of work, I had been allowed some sleep). But the little things, like how being ill affected my diet and vice versa, and how my energy improved the more I moved. Also recovery rates, and progression in workouts in terms of increased form, lower discomfort and higher reps makes progress quantifiable.

The Primal Blueprint N=1 journal

This thing was awesome, and it helped me log nearly everything pretty well. I only have two minor issues. First, it isn't designed to have specific sections for blood glucose testing, which would have been helpful. I wouldn't expect it to have, but it still doesnt make it 100% perfect for my purposes. Second, its a bit too big, so you kind of have to leave it at home and fill it in at the end of the day, which becomes a bit of a chore. I would prefer a smaller and more manageable sized journal. I'm aiming for say a5 size, and pretty thin. I'm going to devise my own, based on my own routines; including but not limited to; blood sugar testing, food diary, workout recordings (including not only reps, but perceived: technique, excursion, and discomfort). I'll maybe make it to fit into the 28 day 7x4 cycle I run, which would be pretty cool.

What's next?

To be honest, I'm not sure. But as soon as I find a new challenge, I'll post it and share the experience.
What's your challenge? What should be my next one? comment and lets see together.

Anyway, here's some minions for the T1D perspective.

Respectfully,
Sam

28 day no-chocolate challenge and back to journaling

I have a problem with chocolate. I always have. Its the only food that I can easily scoff down a massive amount of and still want more. It's like I have a black hole inside me for chocolate alone. When I began transitioning to primal eating, chocolate was a late food for the chop. For a while it went well, until I discovered that as my sweet tooth reduced, my liking of dark chocolate increased. The pseudo-addiction began again. As much as I tried to tell myself that it was an acceptable vice; in truth, it became excessive and at best could be described as a lesser of two evils compared to milk chocolate - but only just. Excessive consumption of indulgent foods is what will lead me down a bad road that I want to avoid. I had a good A1c result last week, and I want to keep it good. Plus, injecting less insulin has always been awesome. So I came to a decision after reading Mark's no-alcohol experiment and thought I'd do the same with chocolate of all kinds and see what happens.

It just tastes soooo good

I'm not after some massive fat reduction from the elimination of dark chocolate from my diet and I understand the benefits dark chocolate has to offer. I have found however, that testing myself to challenges like this useful in the past. My last challenge was to go without alcohol, and I haven't looked back. I don't want to consume a substance that impedes my training, and more importantly my training recovery. So there we are, 28 days without chocolate of any kind. Just to see what happens, or doesn't happen. At best, I have eliminated a calorie excess in the order of 500-1500 from my diet (yes, it definitely became a problem), at worst, I miss chocolate quite a bit and eat more fruit to compensate. Not a bad situation all in.

What if I fail? That dreaded will-power sapping doubt. Well, first I understand that it has been an unnecessary indulgence. Second, I need to save for a few pieces of gym equipment (med ball, paralettes and the like) and can manage to put aside a few pennies here and there if I abscond from dark chocolate. Third, I was getting a bit sick of the stuff anyway. Most importantly, I have begun journaling again.

I wanted to start journaling again for a while, however the stupidest thing stopped me. I didn't want to be honest. I knew I had indulged that day and didn't want to admit it on paper so I didn't write anything. Well, now I'm holding myself to the advise I would give to others (or maybe just think, silently, judgingly) "Get over yourself, be honest and make yourself better. You can only be better by really looking at yourself now. You don't get the changes you want by doing nothing." Though I might, no I would, swear at myself more. I need to be harsh on myself, because I want great things for myself and my family. I'm trying to not beat myself up as much, but push myself forward more - and we'll see it work together.

Here's the first few pages, I still have a few notes to add though - my aim is to fill every page. Making good notes towards my training goals and technique will enable good progression and avoidance of injury. Oh, and apologies for my terrible, terrible handwriting.

What's your challenge? what are you hoping to achieve in the next few months? If you don't have one, then I humbly suggest that you find one and push yourself to be better than ever.

Respectfully,
Sam

Weight loss - an outdated and dangerous term

Weight loss - an outdated and dangerous term

I'm mid way through writing a post relating to living by the ten laws of the primal blueprint specifically for type 1 diabetics. After all, it is one of my missions with this blog to find even one person who might benefit from the information and maybe even make the transition towards better health, blood glucose control and overall life satisfaction. I've taken a break from what will likely be my longest post yet, as I have tried to include as many references and external sources as possible. I have taken a break because a recurring annoyance has once again surfaced and I want to vent my opinions on this important issue. The issue is one that we have all heard of, "weight loss" and it's supposed importance. Why does it annoy me? Well, firstly because it is based on bad premises and ignorant viewpoints, but more importantly, because in writing my latest post I found myself slipping into using this awful phrase. I hate the misinformation the notion of weight loss has caused, and feel the need to vent, so here we go.

Apart from being an excellent anti-advertisement for fast food, this picture may raise a key question. Without thinking, does this child need to loose weight? I bet 90% or more people immediately answer yes; but I will argue here that you are dead wrong. This kid needs to loose excess body fat, that's it. Yes, weight loss will likely follow (unless he builds muscle mass, to be discussed later) from a reduction in this "little" boy's body fat, but weight reduction should not be the goal.

Not me sadly, one day though

Question 2: is this man (Scott Sonnon - awesome dude btw) borderline obese. If you said no then you are dead right. However, if you looked at the scales alone, or read his BMI you would get a 'borderline obese' result. Can you see where I am going with this - weight alone is not a measure of health or body composition. 

You really are, truely

Human beings are more than the weight we see when standing on our scales in the bathroom.
We are complex organisms that amount to more that a mere number of pounds or kilos on a set of bathroom scales. Yes you have fat, we all do, some more than others. But YOU are not fat. Weight and BMI do not equate to health. In no study has lower BMI/weight (as they are essentially the same thing, just in proportion to size) been associated with better health. However, lower body fat has. There is a difference. Which reminds me, I watched a TV special where two doctors tried a no-fat, or a no-carb diet which while interesting held the following statement "Your BMI is 24.6 (roughly, I forget the actual numbers), so you are 25% fat". No, no, no no no no no. For doctors these two were surprisingly misinformed and these things annoy me. BMI does not equate to body fat. Therefore BMI is not a worthwhile measure of good health (alongside weight).

Body fat and excess fat. 
I agree that too much excess body fat is bad for us, and I don't think anyone would disagree that shouldn't be sectioned under the mental health act. But, we should not be viewing weight as a measure of fat lost or gained. Especially if you are not rigorous in your testing (Yesterday I overheard a woman state that she weighed herself at home the day before and the scales at the doctors said she had lost 3 pounds - she sounded pretty happy, and I simply sighed internally).

Please please revise your thinking.
I don't claim to be an expert in health. I know what is good in general, and my research and education has provided me with some additional insight, as well as dealing with type 1 diabetes. What I do know is that over-reliance on meeting weight goals, and loosing that last 5 pounds is just plain unhealthy; mentally and physically. I am certain that a number of people with mental health issues surrounding their body image are focusing on weight far too much. I know that I am a guy, and to be honest, I want to put on some muscle mass which will likely increase my weight. But that does not mean that I don't understand that harm that can come from looking at a set of scales and allowing the number staring up at you to define your worth. After all, pre-diagnosis I was pretty happy that I had lost some 20 pounds and was getting skinny (another pet peeve, skinny is bad, lean is good - redefine this thought too). I am glad that I am no longer so stupid to view weight loss as a good thing, though I do relish the fact that my excess body fat is melting away with a combination of Primal dining, and Tacfit training.

I hope this makes my point clear, same weight (and BMI), healthier, fitter body

The above picture is from an article on paleo zone nutrition regarding bmi, weight and body image. Check it out for another article driving my point home.

Moan over, I needed that vent. Apologies that I have likely missed out some important key points, and couldn't find some of the literature I wanted to link.

Respectfully,
Sam

The Primal blueprint 10 laws - some action points to work on

Its been a while since my last post and I've been way too busy with revision for my exam (social psychology) to finish my planned post of the benefits of the primal blueprint ten laws specifically for type 1 diabetics.

F*****g exams

So, as a quick replacement until time makes itself free once again; here are ten action points that I am planning to implement over the next few weeks or months in order to better meet each of the ten laws. See my previous posts, or marksdailyapple for more information about the primal blueprint laws themselves.

1. Eat Lots of Plants and Animals
Eat a wider variety of plants and animals - I've been relying too much on salad-style meals to accompany the different meats I cook and if I'm honest, I'm getting pretty bored of it. Steaming veg for lunch meals will help me increase the variety here.

2. Avoid Poisonous Things
In general, I do pretty well here now. I've quelled my love of cheesecake and my sugary sweet tooth is focused on dark chocolate at the minute which seems to be working. Next step is to reduce the artificial sugars I take. I will do this by using less in tea, and subbing regular tea for green/herbal tea more often during the day.

3. Move Frequently at a Slow Pace
Meet my minimum quota of two 6 minutes mobility exercises daily, ideally first thing in the morning and late afternoon or early evening. This should be on top of any other specific mobility, compensation or training days.

4. Lift Heavy Things
Continue working to complete Tacfit Commando mission 2 (then 3) at level 3 over the next month and a half. Then a month of trial by fire and flow-fit.

5. Sprint Once in a While
Gradually introduce running sprints into the week. Starting with a few 30 second rounds of sprinting, and gradually building up over the next few months. Cant focus too much here or I will risk hindering my lift heavy things goals.

6. Get Adequate Sleep
No TV, computer or mobile phones/tablets 30+ minutes before sleep. This is especially important at the minute because my sleeping hasn't been great

7. Play
Make time to play, especially with the family at the weekends (when I am not working), if not then playing with my dog (barney). Find an activity that we can all, especially me and Claire can enjoy and find fun in free time, rather than just waste it in front of the TV.

8. Get Adequate Sunlight
Dog walks in the sun! yes, we actually have some sun out now, and it's pretty great

9. Avoid Stupid Mistakes
As I am beginning to use my Vibram fivefingers more often, the stupid mistake to avoid is using them too frequently, or for too long a period. I want to build up to using the vibrams as much as possible in favor of regular restrictive shoes, but must be careful in doing so.

10. Use Your Brain
MSc Dissertation project - this is going to tax my brain to the max over the summer. My action point is to ensure that other brain activities are going on as well; reading fiction, learning a new skill or re-visiting the guitar.

I lied, there are 11; however, this last action point should be maintained always and kept as a constant lifestyle choice as part of the primal blueprint.

11 - Be Badass, everyday
The primal blueprint is nature and evolution's method of creating awesome people who not only meet their potential, but exceed it and push the boundaries to new heights. There are no limits, just plateaus to break through. Be badass and be awesome, everyday - by being the best you, or in this case, the best me.

In the words of the great Scott Sonnon

Stay Strong when Tempted.
Stay Brave when Frightened.
Stay Grateful when Defeated.
Stay Humble when Victorious.
Be Helpful when Discouraged.
Be Hopeful when Overwhelmed.
Be Badass Everyday.

Respectfully,
Sam

What the Primal Blueprint means to me. Law#10 Use your brain

Ironically enough, I have had to put off this post due to two coursework deadlines, dissertation programming and exam preperation - however, putting aside that mental exercise for a moment, lets briefly consider Primal Blueprint Law 10 - using your brain. If I were a harsh person, I might note that the brain is currently one of the most underutilized muscles in the human body, with many favoring the overuse of their mouths and/or TV strained eyes. But I am trying to not be a harsh person, so we'll look at the positives. Society, for better or worse, would not be the way it is if our brains had not evolved to be as useful, creative, and essential in attaining mastery. Our ancestors survived because they were intelligent, sentient individuals who used their brainpower constantly to survive. Think about it, knowledge of local wildlife, plant life, geography, and conforming to law#9 (avoid stupid mistakes) requires a level of consistent brainpower to avoid injury and death while enabling them to live full lives.

My cognitive faculties allow for the deduction that pointy end goes in hairy beast - then I eat beast.
Meat make Grok happy.

Modern life bombards us with stimulation and it is easy to simply sit-back and absorb this constant stream of information from TV and the internet. But, as this blog has taught me - it is better to be a producer of information, rather than merely a consumer. It is similar to the way that teaching another person the lessons you have learned enables you to develop your own understanding of the same concepts.

How can we use our brains more? I would consider myself to do a lot of mental gymnastics most days, with University, work and the many activities associated with these integral components to my current life. The addition of this blog has increased my adherence to Law#10 because while I am discussing concepts drawn from other sources, I am referencing how they apply to my own life. So what can we do to increase the use of our brain? Here are my top suggestions that I think everybody will be able to follow.

• Spend an extra few hours weekly (or daily if you are a high user) away from the TV or computer screen. This gives you time for other activities that will benefit your life in a far greater and healthier way (see the exercise laws fro example). This includes those late night Netflix binges that destroy sleeping patterns.
• Read. During the day, read anything that you find stimulating. I have no love for gossip magazines and all the associated nonsense, but at least it is better than the TV. During the night, before bed - read fiction. It avoids the dreaded blue-light build up pre-sleep that avoids healthy sleep cycles and allows for a nice wind down from the day. Why fiction? because it is inconsequential to the real world - you will not be trying to assimilate information from factual sources while you try to sleep. Even though textbooks send me to sleep, they are perhaps not the best late night reading.
• Write, or draw - use the things you consume, to produce something. The other side of the coin. Keep a journal, write a story, or write a blog. Lots of options and you have the benefit of creating something, even if it's just for you to read.
• Learn a new skill. Pick something you have wanted to learn for a while; an instrument, a new language, or even a new sport/martial art. New stimulus, new people and new skills to assimilate - all awesome ingredients for expanding the mind. If you're worried that you don't have the time, check out this TED talk from Josh Kaufman on how to learn anything in 20 hours.
• Reassess your consumer behavior. If you decide you need a few hours in front of the TV, then what are you watching? is it something trashy that will in no way influence your life, or an award winning series with seriously amazing acting and scripting? do you pick reality tv, or documentary? one of the two might be more 'entertaining' in a sort of mindless way, but the latter is by far more mentally stimulating.

Books are great - and there are millions of them out there

So there we have it, the last of the primal blueprint 10 laws. It's also probably the most important, because everybody should be using their brain to choose the primal blueprint as the healthiest way of living, supported by modern scientific observations and our human evolution.

Respectfully, 

Sam

What the Primal Blueprint means to me. Law#9 Avoid stupid mistakes

Also known as Law#9 Avoid trauma. Either way, there are a lot of implications here for the way we live. Our ancestors did not benefit from a healthcare system and an injury as (relatively) minor as a sprained ankle could mean death at the claws of a predator. It is likely that injury was the lead cause of death. Looking at modern day hunter-gatherers, we can see that they maintain good health as well as fitness and strength into their 50s, 60s, 70s and beyond. Our caveman ancestors might ask us why we are so reckless as a society if we value our lives so much. I find myself leaning towards this thought too. Imagine what our society would look like if healthcare and easy access to food disappeared overnight. All those youtube videos of people "accidentally" injuring themselves, or acting foolishly and breaking something - Dead, all dead. Slowly, almost definitely, but dead nonetheless. Any trekker, or adventurist injured in the wild - dead. Any infected open wound - likely dead. A single trip or fall could lead to a slow end without the massive support we receive from the established healthcare system. All those drugs designed to keep those alive that have destroyed their systems through drink, drugs, obesity, negligence, or plain stupidity would most likely die.

We can all get injured, but avoidance/prevention is always better than recovery/cure

 Beyond these dark prediction, what does this leave for us as primal blueprint-ers? In short, use common sense. Do you need to rush across the road, or can you spare that 30 seconds to wait for the walk now sign? Do you need to drink that last vodka-red bull at the end of a night out when you can barely stand? Do you warm up, and cool down appropriately after exercise or do you neglect this crucial aspect? Do you push yourself to perform that extra rep at max weight despite fatigue and failing form, or do you break and finish when you cannot maintain near perfect form any longer. The list goes on, and if I looked at my full day I probably have done something slightly dangerous when I could have been safer. I could wear a crash helmet while on my bicycle for example. Which reminds me, I have seen 3 separate cyclists today jump a red light and continue on while I wait at the lights. I'll say it again, avoid stupid mistakes - especially when the slightest miscalculation can leave you injured, or worse. Wear a helmet, and stop at the lights - cars win against people. simple as. Oh, and wear your freaking seat belt, and get off the mobile phone while driving.

YOLO doesn't give you permission to be stupid - try to value life without stupid injury and risk

YOLO doesn't give you permission to be stupid -
try to value life without stupid injury and risk

Don't get me wrong, I don't believe in bubble-wrapping society until no danger exists. Primarily because we would only learn that the slightest scratch is the worst thing ever, and in result we would be training ourselves to be wusses all of the time. In effect, bubble-wrapping society becomes its own stupid mistake. This law applies to each of the other laws also. Don't over-exercise and under-recover; don't eat zero protein and lift heavy weights; don't ruin the benefits of eating and moving primally by acting stupidly in another way.

You don't need to risk assess everything - but at least be mindful that the risks exist

You don't need to risk assess everything - but at least be mindful that the risks exist

Type 1 diabetics, I think that this law particularly applies to us. Ensure you test your bloods regularly, check your feet, don't reuse needles or lancets, don't miss out on health appointments and ensure that you manage your condition well. In transition to primal eating, take it slowly because then you lessen the likelihood of hypos and falling off the wagon. Ultimately, avoid the stupid mistakes of eating poorly (see law#1 and law#2) and worsening your health outcomes. 

Have I missed anything? Or have I been too harsh? Please do comment so we can build the primal blueprint awareness for the benefit of everybody, including my type 1 brethren. What do you do to avoid stupid mistakes, or what don't you do?

Respectfully,
Sam