My Dear Children,
Today I want to share some thoughts with you on one of life’s most critical topics–Health. Life has a way of overwhelming us with nonsense that seems really important. We start dipping our feet in the waters of adulthood and before we can make much sense of this new sensation, ten years have passed, we’re buried in responsibilities, and we don’t remember breathing that hard when we climbed the stairs back in high school. We’re late for work so we jump into our cars instead of walking or biking, we compete for parking spots close to the building and take the elevator instead of the stairs. Then we sit at our desks for eight hours (ten or twelve if we’re really trying to get ahead in our careers). We eat sloppy burgers and fries because they’re easy and cheap and they satisfy a craving. On the weekends, we lounge around the pool and drink Bud Light instead of actually going for a swim.
When I first started teaching, I was required to wear a tie, slacks, and polished shoes. There were no paved roads or sidewalks to school, so to avoid the embarrassment of dusty shoes and pants, I drove. I could have polished my shoes and dusted off my pants, but I didn’t think I had time to clean up before sitting with the faculty in front of the student body for morning devotional. Besides, I was in good health; I would make up for it in other ways. Unfortunately, I simply did not realize at the time that the small conveniences I chose would amount to a great inconvenience over time. With each day, week, month, and year, I was trading my health for something of little value. To make matters worse, teaching didn’t pay well, so I traded my extra time for extra income. I wish that someone had told me that back then (and that I would have believed them). So I am going to share a few things about health that I have learned in hopes that you may profit by it. In my earnest attempt to regain my health, I have discovered a few important concepts.
Routine and Simplicity
Implement a routine and keep it simple. Make it something that you really enjoy, something that you look forward to. It is staggering, the number of health experts out there giving advice on the optimal blend of cardio, weights, nutrition, supplements, sleep, and everything else you could imagine. Unless you’re training for the Olympics, don’t worry about the optimum. It’s more important to adopt healthy habits that innately motivate you.
The Big Four: Exercise, Sleep, Nutrition, and Fasting
Exercise is one of those things you should do every day. Dr. Mike Evans asks a simple question, “Can you limit your sitting and sleeping to just 23 ½ hours a day?” In this video, he suggests that walking for at least thirty minutes a day is the single most significant thing a person could do for his or her health. It doesn’t have to be walking as long as it is at least as intense, so going back to the importance of routine, make it something you really enjoy doing regularly. I have found that a mix of walking, bicycling, and weight lifting keeps me motivated to exercise about eight to ten hours per week. Getting adequate sleep and nutrition are also incredibly important. I aim for about sixty hours of sleep per week because it is easier for me to manage my sleep on a weekly basis rather than policing myself to get a set amount each night.
For the same reason, I manage my nutrition weekly, aiming for the macro-nutrients to be in the ratios of about 20% protein, 30% fat, and 50% carbs. I use natural ingredients and eat homemade meals whenever possible. I prioritize high quality, nutrient rich ingredients. Furthermore, I take several supplements as a nutritional insurance policy, so to speak, just in case my meals are consistently lacking something important. Volumes have been written about diet and nutrition, and it is an emotional topic for many people, so suffice it to say that you should diligently search for solid nutritional guidelines that work for your gender, age, and lifestyle. Devote yourselves to reading about nutrition frequently in order to build up a wealth of knowledge and understanding, but avoid fads and crazes as these are often based on partial evidence and someone’s scheme to make money on your ignorance.
Fasting has become one of the cornerstones of my routine. If you will study nutrition as I have urged you, you will undoubtedly learn a lot about fasting. Studies have shown that it improves cognition, spurs the growth of new brain cells, reduces the risk of cancer and diabetes, and significantly increases longevity (life expectancy). I have tried different routines, but the one that currently works best for me is the 5-2 fast (eat five days, fast two days). For instance, I eat lunch on Monday and fast until lunch on Wednesday. On fast days, I eat about 400 calories for breakfast (a fruit smoothie and an egg). Because there are so many advantages that I derived from fasting, I may make this the topic of a separate letter.
What Killed Your Progenitors?
Finally, find out what diseases struck your parents, grandparents, and great grandparents. Study those diseases and learn how to prevent them. Many of the elements that I have incorporated into my routine, from fasting to which supplements I take, were inspired by studies that I have read about diabetes, heart disease, and Alzheimer’s. For instance, one study found that vitamin D3 and the supplement curcumin helped the immune system clean amyloid plaque from the brain. As a result, I started sunbathing and taking turmeric supplements. Fortunately, one healthy change often precipitates other advantages also. Vitamin D benefits many other processes in the body (heart, bones, reproductive) and curcumin is a powerful anti-inflammatory.
The specific numbers, ratios, and routines that I have laid out are not as important and finding what works for you, but take it seriously. Do not let weeks, months, or years bleed into regret and poor health. As humans, you are the most extraordinary things in the universe. Learn about yourselves. A strong body is the beginning of a powerful mind and a vibrant spirit.
With love, your dad,
Ariel Hammon.