Wisdom from an Ironman Triathlete
...and a vegan one at that!
I've been reading a book called 'Thrive', by vegan triathlete Brendan Brazier. Here are some top tips from good old Bren.
1. All you need for optimal health is light resistance training with weights one day, up to an hour of cardio/aerobic exercise the next, three of each spanning the week. Much beyond that is in the name of something else. Fitness perhaps, or just enjoyment. (Notice that this is still 6 days a week. There's no getting around it, folks. You don't have to do a triathlon, but you gotta move it move it.)
2. Make an effort to get exposure to natural sunlight every day. This is how our bodies synthesize vitamin D, essential for the absorption and utilization of calcium.
3. Starting about an hour before bed, make a concerted effort to limit exposure to light. Dim the lights until just sufficient for navigation. This encourages the release of melatonin, a potent antioxidant that reduces alertness and slightly lowers the body temperature, preparing the body for sleep. The last 20 minutes before bed, Brendan suggests meditation. We could at least turn off the TV and sit quietly!
4. "Raw, alkalising, enzyme-intact, living foods have become the foundation of my diet. Switching my main carbohydrate source from refined starches to whole fruits and vegetables was my starting point. The majority of my energy needs are met by a wide variety of fruits and whole grains. Raw nuts and seeds, with an emphasis on flax and hemp, as well as legumes, supply me with protein and essential fatty acids. The majority of my vitamins and minerals come from fresh, raw vegetables--dark leafy green ones in particular."
5. Overtraining can cause increase in body fat. The optimal amount of training is the amount your body can recover from. That will be depend on many factors. You increase your ability to recover by eating nutrient-dense foods and getting adequate sleep. If you try reducing calories in response to increased body fat during training, you just exacerbate the problem. You will be in the strange position where eating less food is making you gain more fat. This is because of chronically elevated cortisol levels and exhausted adrenal glands.
6. Premium food is the key to regeneration, particularly when stress is high. (Either physical or mental stress). When rebuilding cells, the body can go one of two ways. If it has the resources, the new cells will be strong and healthy. If it 'building blocks' are drawn from only sub-standard sources, the body has no choice but to fabricate weaker cells. The is called degeneration, also known as premature aging. This is why you can't just say, 'I did my exercise today, I'll treat myself to a cheeseburger' or 'A calorie is a calorie, I will have the chocolate cake for 5 WW points' and expect to look and feel younger and stronger.
7. Which foods are best?
Foods rich in chlorophyll, (ie, all green leafy vegetables) which cleanse and oxygenate the blood.
Fiber. It helps control cortisol levels by stabilizing insulin and ensuring quick exit of body wastes.
A complete source of protein with an excellent spectrum of amino acids. A raw plant-based source such as hemp or pea protein is excellent. Protein is an optimal regeneration facilitator.
A balance of omega 3 and omega 6 fatty acids for healthy skin, etc.
These foods are alkaline and will minimize acidity in the body. (Lactic acid is built up from physical exertion, general stress and acid-forming foods and can cause muscular stiffness, fatigue and joint pain. Chronic acidity in the body will lead to blood and cellular tissue degeneration, ie, premature aging.) Acid is a natural by-product of metabolism and movement, but continued elevated levels of acid in the body can cause osteoporosis (As the body must maintain neutral blood, it will pull alkaline calcium from the bones as a survival mechanism. This is the true cause of osteoporosis), kidney stones, loss of bone mass, reduction of growth hormone, loss of lean body mass and increase in body fat production.
See how important it is to eat your veggies!!!