The problem with extremes

It seems that if we attach the word “extreme” to just about anything, it gets more attention and for some reason credibility. It likely has something to do with the point in our development as a society, whereby we have been conditioned to have shorter attention spans and an appetite for the kind of news that “when it bleeds, it leads.”

There are a variety of approaches out there, designed to get fitness results faster than ever with less effort. For example, instead of wasting hour upon hour doing mindless repetitive motions, we are now supposed to go all-out to the point of passing out, throwing up, or in the most extreme cases, suffering from kidney failure or death in the case of the most extreme exercise.

These same proponents of extremes often recommend a cheat meal or cheat day as it relates to nutrition, and others that recommend, “eat pure, drink dirty”, suggesting that as long as you eat well you can polish off a bottle of wine on your own (which, by the way would be considered binge drinking).

The problem with extremes is that neither edge of the spectrum is where anyone should be, be it de-conditioned sedentarism, twice daily high-intensity workouts, or binge drinking and eating. There are moments in time, and individuals in particular, who may need to train at extremes including professional athletes, military, and select others, but for the overwhelming majority of us, we require a balance that is the harmony of the entire spectrum and not one extreme part in isolation.

So where does that leave you? Follow these eight best practices and you should live to a ripe old age with vitality and vibrancy that is rare amongst those that live solely at the extremes:
  1. Eat little and mostly organic vegetables: While you'll decide whether or not you eat animal products (plant-based is best, ethically, environmentally and nutritionally), most of your nutrition should be coming from high quality, minimally processed plant sources. If you are eating nutrient dense foods, you do not need to eat very much of them.
  2. Exercise moderately every day and intensely occasionally: You body is designed to move, not be sedentary 18 hours per day. Move as much as possible in your daily life and exercise moderately most, if not every day. Use high intensity exercise sparingly (once to twice per week) to avoid the risks of high-impact or the inflammation producing after effects that counteract some of the benefits of exercise.
  3. Sleep 8 hours every night: Having even one night of shorter or interrupted sleep negatively affects your insulin sensitivity and your immune system, not to mention your mood and alertness. 
  4. Drink lots of water: The simplest thing you can do to improve your health is be well hydrated. This means about 3 litres per day or up to 6 litres depending on your activity level and environment of filtered water. Your calories should come from food, not drinks.
  5. Spend time in nature: Studies show that spending time in nature reduces stress and strengthens the immune system. If you cannot get into nature, surround yourself with plants and images of nature as they have a similar effect.
  6. Avoid toxins: Toxins including pesticides and plastics build up in our bodies affecting us in the long term. In the short term, minimize or eliminate alcohol and artificial sweeteners due to their questionable or negative long-term effects. Stop smoking if you do, and avoid second hand smoke, as well as smog as often as possible. 
  7. Be social: Spend time with real people who will challenge you intellectually and support you emotionally. Social media is not a substitute for live interaction.
  8. Think good thoughts: Your subconscious mind is where most of your happiness comes from, but your subconscious is seeded by your conscious mind. Think good thoughts and you plant good seeds. This includes how you treat others, both in your immediate circle of influence as well the less fortunate.
​While others might have differing opinions, few can argue with the fundamentals. The extremes may offer some benefits, so spend a little time there, but only a little. You cannot prevent or foresee everything that will happen in your life, but if you live well you will be prepared to enjoy a long and rewarding life.

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