Why You Should Question More

The question was, in between the mountains in the south of Brazil, what the hell happened on 9/11 in New York? Right after the tragedy went down there were various stories making rounds and over the years a fierce battle of truth was (and still is) being waged between so called conspiracy theorists and mainstream scientists. Regardless of why things happened there are certain things that every person can see for himself, however the mainstream story deviates from this. However, not only when it comes to 9/11, also when it comes to diet, your perception of yourself and what you experienced last weekend can be different in many ways. For me this is all the more reason to question. This is why you should as well.

Questionable Truths

How many buildings went down on 9/11? Two? Or three? There were three buildings that went down, nevertheless, little people are aware of this. Why isn’t this known to the general public, because it seems quite relevant right?

In a recent blog I wrote about Your Ultimate Personal Diet Guide because there is so much conflicting information around diet. I tried to lay out the commonalities between all this information. The main message is though, there is no one perfect diet. Even though, there are different sides that question each other – paleo, vegan, no gluten, no lactose and sugar free all have there supporters that claim to thrive on their choice.

On a similar note, when I come back after a holiday and my girlfriend is asked the same question as me, she will answer severely different. Where I will say it was awesome and I had a good time, she however, manages to create a detailed extravaganza of every small thing that happened. A couple of minutes into the story you have a strong visual image that stimulates your taste buds, visual capacity, and sound perception. However extrapolated from my perspective, we were both there. My question is then, who is right?

In Physical Therapy school in my first year I had to study for my living anatomy exams. I needed to know all the origin, endings, and functions of muscles, every bone, every ligament and a bunch of other things. More over, I had to be able to approach and show them physically to my examiner. One day we learned about the muscles of the forearm. A particular muscle there, the palmaris longus, that runs from the elbow to your hand palm is not present in all humans. I was one of the two people in my class that didn’t have it. Which body is right?

In his books People Like Us and A Good Man Sometimes Beats His Wife, Joris Luyendijk writes about his experiences as a news reporter in the Middle East. One thing in particular that I remember well of his books, is the news he reported on. It turned out that he was almost never allowed to have a look first hand. Because of security regulations and bureaucracy he always had to go through news agencies like Reuters. After, there is a whole process of finding out what actually happened and a struggle to put this into a two-minute item at the 8′ o clock news. I can’t help questioning then, what is left of what really happened once it reaches the sleepy post-diner public in the Netherlands?

Different Truths

In philosophical terms truth is explained as how the world actually is. The truth is though, that everything that we think and do we always perceive through our senses. This empirical way of perceiving the world is of the highest importance in our scientific understanding of the world. That is, something is only true once we have empirical evidence for it.

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However, the result of this philosophy is that we build our ideas of what is true on what we belief is true rather than what actually is. Everything we say and write about truth is nothing more than a representation in either spoken language or writing of a supposed truth. 9/11, the stories on the 8 o’clock news, the holiday stories of me and my girlfriend, and the differences in anatomy are all subject to our beliefs. It get’s even more tricky once you talk about these things from memory.

Memory

According to Daniela Schiller, a professor at Mount Sinai School, our memory is all but to be trusted. It seems that memory isn’t static, but something that changes every time it is recalled. This means that every time I ask you how your weekend was, the memory of this experience changes. During my teenage years in high school I experienced this first hand week after week. As one of my friends would come on the bus he would tell me in colorful details how his weekend was. Upon arrival at school he would at least tell that “same” story at least three more times. Since we were in the same class I had the honor of hearing it over and over again. Interestingly every time the story got more colorful and exciting.

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I believe there is always a tension between what actually happened and what is experienced by someone. It depends on the state the person was in at the time of experiencing the event things might be memorized totally different.

No Independent Truth

As a consequence I realize that is hard to be sure if there is an independent truth out there. It always depends on the observer or the person experiencing it. This is something you become very aware of once you cross cultural boundaries, start working with new people, or move in with somebody you else.

If this knowledge becomes a common part of your belief system there is all the more reason to question, and subscribe less to one form of truth. This will not only allow you to adapt better in all day every day situations, it also leaves you free to redefine your beliefs any moment.

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October in the Rear Mirror

The Ultimate Guide to Your Personal Diet

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If there is anything confusing it’s all the information on diet and nutrition out there. Vegan, paleo, low carb, high carb, keto, and is wine ok, and what about gluten and lactose? Even though, there is a lot of conflicting information out there, this is mainly due to the fact that everybody is looking for (or claiming to have) the one best diet. However, this doesn’t exist, there is no one best diet for everybody. There is a best diet for you though, this just takes some guidance and a couple of things that are universally true. After doing personal research for 10 years already, I have come to the conclusion that there is a lot of bad information out there. Nevertheless, there are also some things that are universally true. In this blog post I try to provide you with the necessary background information and basic info to help you create your own personal diet.

How Dialogue Can Save the World

 

dialogue-sunsetAstonished by the effect of the Brazilian elections on my everyday life, I got into thinking how this could be done differently. Fake news, political polarization, and social media wars all seem to be far from a solution to the current situation in Brazil. What could this be then? Well, friggin talk maybe? Nicely said, dialogue, is the art of conversation while leaving all assumptions on the table. This means there is space to explore new perspectives to problems and come up with new solutions. It almost seems to be too basic to be effective. However, read the blog and figure out why it actually is the most effective.

How to Use SMART Goal Setting to Change Your Perception of Time

rawpixel-755616-unsplashWhere in the blog about time I discussed how your perception of time might be self limiting. In this blog post I go into a very basic but powerful solution: goal setting. By setting goals you accept objective time frames and you create a context that allows you to compare and put your current situation into perspective. Goal setting has been shown to improve performance and the ability to overcome mental trauma.

How Your Perception of Time is Limiting You and How To Change It

clockTime, was the first topic I wrote about on this blog. In the first blog I wrote about how my perspective on it changed. In this months’ blog post on time I get into how we perceive time subjectively and how it’s objectively progressing. I believe that a lot of our discomfort comes from the fact that we aren’t aware of the fact that whatever we experience things go as fast as they can. Read more on the blog itself to raise awareness to this interesting phenomenon that’s part of all our lives.

Why in Healthcare and Politics Treating The Root Cause is Not The Solution (Yet)

tree-trunkI take a closer look at the systems upon which healthcare and politics function. When taking a more profound look at both them it quickly becomes clear how there is no reason for it’s players to resolve issues right its’ source. From my perspective there is too much to be gained from short term decisions in terms of money and power. However more importantly, it is that we humans are incredibly bad at dealing with pain and discomfort. This inability is being capitalized upon in a variety of ways. Read this extensive blog on the topic to learn more about my view.

Why You Should Sleep Well Every Night

sleep-on-railroadMatthew Walker’s book “Why We Sleep” is pretty straight forward as it is intriguing. If it does anything well is show how interesting human sleep is. At the same the case is simple: you should sleep well every night. In my blog I describe the most important things I learned from the book. Also, you will never have to feel guilty anymore for sleeping during the afternoon. No you are not lazy, you are smart!

The Ultimate Guide to Your Personal Diet

On your quest for your best diet you will encounter low carb, high protein, vegan, vegetarian, paleo, keto, nutritional balancing, high fat, eggs, no eggs, and alcohol; yes or no? Then, to eat healthy, should you avoid night shade vegetables, dairy, gluten, and red meat? And what about the heavy metals in salmon and tuna; good, or not? If there is one area where there is a lot of contradictory information available, it’s in the field of dieting and nutrition. The everlasting search for the optimal diet seems to take you from left to right and back again. However, let me give you the best tip regarding the ultimate diet right now: the best diet doesn’t exist.

Yes, you heard that right, the optimal diet doesn’t exist. This means that there is no one best diet for everybody. However, there is an optimal diet for you. The question is however, how do you figure this out?

This blog is based on what I have learned from over ten years of personal research. This started for me as a teenager trying to reduce fat and increase muscle mass. This led me down the path of defining everything by its protein contents, at the same time only focusing on muscle and fat. Nowadays, I aim to feel good all throughout the day, perform well both cognitively and physically, and look for sustainable ways to live. Interestingly, barely anything that I believed at the start has made it to my current lifestyle. Nevertheless, over time I have come to understand quite well what works for me. In this light, I hope I can shed some light on the direction you could take in figuring out your optimal personal diet.

The Garbage That Nobody Should Eat

Before I continue providing information on how to figure out your personal diet, there are a couple of things that every single person should avoid. This might be the moment you tell me: “I have a friend that can eat anything he wants, it doesn’t do anything to him.” Well, in reality, he is not. The fact that you don’t see it, and he doesn’t feel it, doesn’t mean there are no detrimental effects.

Processed food of any kind, fried, packaged, ready-to-microwave is not food. These are products. As a rule of thumb, everything you are not buying the way it came out of the ground or of the animal, is not food. It’s best to avoid these foods all together, but depending on your situation there could be a place for pasta, chocolate, or fries. Every now and then.

burger

Then what about sugar? No, fruits do not equal processed sugar. When you eat fruit you eat unprocessed sugar together with fiber, which gets digested the way it should be. However, processed sugar of any kind, in your coffee, in cake, cookies, or ice cream, is all far from being processed by your body in a nice way. What happens exactly is beyond the scope of this blog, but more about that here.

Processed foods and processed sugar often come together. A good rule of thumb on processed foods; anything with more than 4 ingredients, put it back. Anything with ingredients you don’t know, leave it be.

If you have cut the above out of your diet, you have made the biggest health gain already. Now, you are eating a diet based on whole foods. What follows, is just some tweaking to reach the full potential of your diet.

How Do You Decide What is Best for You?

The best diet for you is the diet that you can adhere to. It has been proven time and time again that it is not the diet itself that makes people lose weight. What is more important, is if somebody can adhere to his or her diet choice over a longer period. The only result you get from switching between diets is nothing. This also holds true for the people that are trying to gain weight. Therefore, it is all the more important to choose the form of eating that allows you to eat consequently as healthy as possible.

The next important factor to maintaining your optimal diet is, that of all the information coming your way, you should know its context. Where is the information coming from? Is it scientific research, your friend that read something, or is it your nutritionist giving you advise? In all cases, again, context. Who did the scientific research, how was it done, how many people participated? Where did your friend read about nutrition, is he or she able to tell you the full picture? And your nutritionist, what education did he or she have, and what are his or her personal beliefs and experiences?

The Life Your Food Had

Another thing that I believe to be very important is how your food was treated before it ended up on your plate. This could be the way the animal lived before it was slaughtered, but also from what source your fresh produce comes. The antibiotics that are put into the bodies of animals, the stress they experience living in closed environments, will all end up in that piece of meat on your plate. This also holds true for fruits and vegetables, that more often than not are covered in pesticides and could be imported from across the globe.

I believe it best to eat foods that grew as close to your home as possible and as little processed as possible.

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Disputed Foods

So far I have mentioned the foods you should definitely not eat. However, there are a lot of foods that are heavily disputed. This became beautifully clear in a recent debate between Dr. Joel Kahn, a vegan heat doctor, and Chris Kresser, specialist in functional medicine, on the Joe Rogan Experience Podcast. Both Doctors are well read scientists but have opposing opinions based on scientific research.

The first one of the three disputed foods I will cover is alcohol. Alcohol, usually spoken about in the form of wine, is it good or not? As I mentioned in an earlier blog on the people that live the longest on earth, there is reason to believe that a glass or two of wine per day will do little damage. However, alcohol does disrupt sleep quality and is potentially very destructive if you are out of balance already.

Second, is meat consumption. Is meat consumption bad, or good? I think in this case it’s important to know, processed meat is carcinogenic, that means it’s just as bad as smoking. So leave the hot dogs, shoarma, and sausages be. If you have access to organic meat though, from as humanely possible raised animals, you should be fine. As long as you eat in moderation.

The third and final food I will get into is dairy. Again, just like meat I think it’s important to consider how did the animal live, where did it live, and to what extent was the dairy processed before it enters your body. It’s also important to consider that a giant percentage of the population is intolerant to dairy. In Eastern Asia 90-100% are intolerant, and in Africa 70-90%. In North Eastern Europe people seem to have less trouble with lactose. There, up to 73.7% of the people have the LCT gene that makes you tolerant to lactose.

milk
Dynamic Diet

I think that it’s important to realize that diet is a dynamic phenomenon. Your dietary requirements change over time as a consequence of aging and other lifestyle factors. The clue above all is therefore, to test things yourself. What works for you? To test foods optimally you should adhere to a change for 30 days to get at least some meaningful feedback from your body.

If you want to make a process like this easier, you could use either food trackers like myfitnesspal or Cronometer. You could also use the scale to see if you are gaining or losing weight, or use a centimeter to measure your waist. If you are not sure how certain foods make you feel, a diary might be a better solution. You could create scales from one to ten for your mood, level of bloating, or sleepiness, and track this for 30 days. After you’ll be able to correlate what you eat with how you feel pretty well.

More Important Than Diet

If it comes to what the most important building blocks are of your health, diet is among the most important. However, there are two things that are definitely more powerful, one of which is a good night sleep. A good 8 hours per sleep per night all by itself can help you lose weight, increase your focus, and make you a smarter human being.

Second thing is fasting. Call it intermittent fasting, time-restricted eating, or just not eating for a prolonged period of time. This simple act has amazing benefits. A daily fast between 12-16 hours will help you stay lean and regulate blood sugar. A prolonged fast a couple of times a year, raging from 24 hours to three days for example, helps your body repair old damage and increases the excretion of stem cells. These cells can form into any other cell and are therefore very valuable in regenerative processes.

Take Home Messages

To close this all down, here are the take home messages:

  1. Eliminate processed foods and processed sugar from your diet
  2. Try different things to figure out what’s best for you. Use diet trackers, diaries, and other measurements to generate objective findings
  3. If your body is out of balance, it could be useful to eliminate possible allergens like gluten, lactose, or night shade vegetables. That could be reintroduced later on.
  4. Generate an eating style that fits both your lifestyle and schedule
  5. Do not eat for 12-16 hours a day
  6. Sleep 8 hours a night
  7. Realizing step 1-6 above you already reached 80-90% of your diets potential
  8. Only after you managed to do the above, you can think about optimizing your diet to reach specific goals

This post was in response to a request of a client of mine. I hope it was useful to help you find a direction in discovering what your optimal diet looks like.

How To Tweak Your Environment To Live Longer and Healthier

The critical information derived from studying the Blue Zones is that not one of the people living in these places was actively trying to get old. It is their environment that provokes a lifestyle that has amazing longevity as a consequence. However, you, me and the rest of the 99.9% of the world population, do not live there.

According to statistics published by the United Nations in 2015, 54% of the world population lives in an urban environment. In more developed regions this is actually 78.3%. This means that your habitat most likely consists of concrete, noise, pollution, and hopefully a park a couple of blocks away.

At the same time, the current state of affairs about health revolve around signing up for

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90% of the people have quit 3 years after joining a gym

a gym membership and starting a new diet. According to health trends, that is what a healthy lifestyle consists of. Nevertheless, none of these work in the long term. In the United States 90% of the people starting a diet will have quit after 7 months tops. Similarly, of all the people that signed up for a gym membership, 90% quit within three years.

Interestingly we tend to look for a solution with the same means that we have created the problem initially. First, we construct buildings, chairs, and cubicles to sit in. Then, when problems occur, we solve them not by getting rid of the chairs and buildings, but by designating another building to move the body.

Another example of this phenomenon is the rise in traffic. Every year there are cheaper cars available. Therefore, an increasing amount of people buy one. Between the years 2000 and 2014 almost 55 million cars were sold worldwide. Then in 2017 alone, 79 million cars were sold worldwide. Consequently, the roads are ever fuller with more people stuck in traffic. The solution for this problem? Build more roads.

Both in the case of going to the gym to solve the sedentary lifestyle, and the problems occurring from increased car possession, there is nobody questioning the presence of buildings, cubicles, chairs, and cars by itself. We are so far down the rabbit hole that our biases, the entangled economic interests, and governmental policies keep us there.

I believe that roads are not the solution for our traffic issues, just like gym memberships are not a fix for our sedentary lifestyle.

Now we know that we cannot necessarily trust our urban, work, and home environment by itself to be provocative of a healthy lifestyle. It is up to you however, to make changes within and around that will induce positive lifestyle choices. As learned from the Blue Zones, one habit will not do the trick, however a variety of habits together will.

Underneath I sum up tips that I have given to my clients as well as incorporated in my own life. I divide them as follows; internal environment (mindset, physical capacity), external environment (home, work), and social environment (family, friends).

External Environment

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Add more plants to your home

  • Park further from work, get off the bus earlier, and use the toilet farthest away from you
  • Reorganize your house for it to be more inviting to move; hang a bar in the living room (to hang on), lay out an exercise mat, or put a fitness ball in sight. Once it’s there it is more likely you will use it
  • Put more plants in your house
  • Buy more fruits and vegetables, once they are there it is more likely you will eat them
Internal Environment
  • Sleep longer (sleep around 8 hours)
  • Take 15 minutes of quite time every day (without phone, laptop etc.)
  • Drink sufficient water
Social Environment
  • If you are ready to change something about yourself, talk about it, this way friends and family can support you

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    The stairs I walk down/hang every day
  • Join an online community for support in your lifestyle change, a strength training forum, a runners forum, or track your activities with myfitnesspal, Strava, or something equal, and exchange

Above is a list of mostly minor and little glamorous interventions. However, these basics will positively influence your life. The most recent ones I incorporated myself are: 20 minute daily meditation, hanging from the stairs I walk down, walk everything within 1 kilometer from my house, and I revalued the way the living room was furnished. There seemed to be space to do yoga after all.

Neymar, What Do You Represent?

Dear Neymar,

How are you? I saw you play against Switzerland the other day. I noticed your new hair cut. I really liked the Elvis style. I heard you brought your hairdresser to Russia though. He must be having a great time! Too bad, he cut your hair short after that game. Did you think that’s why you didn’t score any goals? Haha, just kidding. Anyway, I sincerely hope you will get this letter, because I have been meaning to talk to you for a while already.

You know, my mind spins, every time I see you play. It seems that you have figured out how to fly, but only when you are touched in the right place. Then, every time you walk in or out of the dressing room, I get to see commercials here on the Brazilian TV. With you again! Who would have thought that would be possible? Well, we all know it’s possible. In your case nevertheless, things might have turned out quite different. I read you grew up near São Paolo, being very poor and all. Most people don’t make it out of there like you, rather they work in the local convenience store or at the McDonald’s.

However, you did end up working for the red M huh? Beautiful commercial with your son. And his hair, so blond! Wouldn’t you like some of that? Haha, just kidding. I was wondering though, if you considered what you are actually representing? The thing is, at McDonald’s they sell burgers, fries, and other processed food. It has been proven over and over, that those are major causes of the biggest killers in the world. No, that’s not Osama Bin-Laden. They are: heart’s disease, cancer, diabetes and obesity. Is that really what you want to represent?

Then, the other day, I saw that you build an institute in your hometown. Amazing, that you are investing in the lives of the people you grew up with. Providing them with better opportunities, education and sports facilities. You seem to have your heart in the right place.

At this moment I wonder therefore, if you know which people suffer the most from eating the garbage you represent? To make it easy for you, the people with little income. Like the ones in your hometown. So, on the one hand you do this beautiful thing for your community. Where on the other hand, you stimulate the same people to eat glorified plastic by appearing in every commercial with a big red M above your head. Have you ever looked at it from this perspective?

I believe this awareness to go a long way, also because your life isn’t the only one filled with contradictions. I even write about it regularly, here on my blog. If you want your weekly fix of awareness provoking and healthy lifestyle inducing information, just enter your e-mail address on the right here. You will receive my newest blog right in your inbox! Maybe it will help you with future decisions.

That’s all for now. The only thing I still want to mention is; please, score some goals against Serbia, and get Brazil to the finals. As things go, there is nothing worse than being around Brazilians when they have just seen their favorite person in the world fall a thousand times, without making any goals.

Good luck!

Joël

ps. something I have always wanted to know; when you play FIFA, do you always play yourself, or rather Messi or C. Ronaldo