Lifestyle and Habits

When you think about your lifestyle, it’s important to recognise that almost all your personal habits and indulgences will have an impact on how you look and feel. There are things you do beyond getting enough exercise, lifting weights, and eating well that will impact how successful you will be in improving your physique and health. Below are some critical things I include (or exclude) in my life to get optimum results.

Drink water

I drink between three and four litres of water every day: half a litre with every meal and the balance between meals. Water helps control our body’s temperature, cushions our joints, and moves nutrients around to where they need to be. Water, and hydration is essential for proper muscle function (including the heart), and it helps you avoid cramps. Water intake can also have an impact on unwanted hunger signals to your brain. Being dehydrated can affect your flexibility, speed, and endurance.

Cold Shower or Cold Plunge

I take a cold shower for three or four minutes every morning on the coldest possible setting in the shower. Deliberate cold exposure has become increasingly popular for its mental and physical health benefits. While it may seem like it is overhyped, the reality is that cold exposure does have many benefits. In terms of mental health, cold exposure has been shown to significantly increase epinephrine (adrenaline) and norepinephrine levels. These increases are not just transient; they can last for several hours after cold exposure, resulting in feelings of increased alertness, energy, and focus. Cold exposure has also been shown to cause a 400% increase in dopamine levels, which also lasts for several hours. Increases in dopamine cause an elevation in mood, energy, and focus. On the physical side, cold exposure causes a sustained increase in metabolism, as the body must burn calories to increase core body temperature. Cold exposure is also a powerful tool for physical recovery, as it can increase muscle power and reduce muscle soreness. The one caveat with cold exposure is that it should not be done right after training, as it can inhibit your strength and muscle gains. It is best to wait until at least six to eight hours after training before getting into cold water.

Sauna

I go in a dry sauna three times a week for fifteen minutes at a time. I make sure the sauna is at least 175 degrees Fahrenheit, but closer to 190 is ideal. I have been in infrared saunas a few times, but they are far less researched and do not get as hot. Using a sauna has many benefits, including improving cardiovascular health, lowering blood pressure, lowering cortisol (stress), reducing muscle pain, improving symptoms of depression, reducing inflammation, and boosting the immune system. You will sweat a lot while in the sauna, so you are at risk of becoming dehydrated if you don’t drink enough water. I recommend drinking at least 500ml for every fifteen minutes you are in the sauna. It is even better if you have a drink with electrolytes, like Biosteel or Gatorade Zero, as you are losing a lot of electrolytes when you sweat.

Alcohol

I have drinks with friends every few weeks. When I go out I try to limit myself to four to five drinks in a night. I only drink liquor and try to avoid beer, as beer is very estrogenic and can negatively impact your hormones. If I go out for dinner, I may have a couple cocktails or a glass or two of red wine but nothing more than that. The bottom line is that there is no amount of alcohol that is good for your physical health. However, I believe that fitness is meant to enhance your life, not take over your life. If you want to go out, party, socialize, and have some drinks, you can do that without derailing your fitness and professional goals. Binge drinking every weekend (ten drinks a night or more) is where the negative effects of alcohol come into play. Binge drinking drastically lowers testosterone levels and wreaks havoc on the quality of your sleep. It also gives you severe brain fog that can last for days. We all have those nights where we go a little overboard and drink more than we should. That’s okay, it’s just important to not make a habit of it and try to get right back on track with your fitness routine.

Marijuana

I very rarely consume marijuana (THC). Marijuana use has become increasingly common among teens and young adults in North America. This trend can be largely attributed to the legalization of marijuana in places like Canada and many US states. Another effect of legalization is that the stigma around marijuana has been removed, and marijuana is now viewed by many people as a harmless substance. However, marijuana is certainly not harmless. It has been shown to kill brain cells and reduce IQ. This reduction in IQ can be permanent, especially if marijuana use starts at a young age. Marijuana use can also exacerbate many mental health issues, including depression, anxiety, and schizophrenia. The most common negative effect of marijuana on mental health, is the reduction in dopamine levels. Low dopamine levels are associated with lack of motivation, fatigue, depression, and mood changes.

Sleep

I try to get between seven and nine hours of sleep per night. Sleep is extremely important for mental and physical health. Poor sleep leads to many issues including low energy, poor mood, slower physical recovery, and lower testosterone. Blue light exposure at night is very detrimental to sleep quality, as it tricks your brain into thinking that it is still daytime. This is why I use a blue light filter on my phone and computer. This blocks out the harmful blue light that is emitted from the screens. Marijuana and alcohol also have very negative effects on sleep. Studies have shown that you get virtually no REM sleep after consuming alcohol or THC. REM sleep is the stage of sleep where dreams occur, and it is important for brain development, memory, and emotional processing.