Physical Health: The Big 3

Physical Health: The Big 3

The go-to corporate professional health advice I see online is to get a standing desk. While this may actually be beneficial, in this edition I’ll cover essential health considerations more broadly without prescribing an overpriced, one-size-fits-all, silver bullet solution. Your physical wellbeing is a lifestyle and can not often be resolved or improved with a single purchase or action.

I find myself passionate about Physical Health because I’ve experienced profound improvements in my overall quality of life since I started taking my health seriously. I especially noticed improvements in my “computer work”. I always thought of common professional work on a computer to be completely irrelevant to the state of my body, since all the effort takes place in the mind. However, the mind and body are synergistic, meaning the health and performance of one will affect the health and performance of the other. Here is The Big 3 of Physical Health that you should strive to improve upon to maximize your work performance:

1. Sleep

Sleep is at the top of the list for a reason. In most cases, it has the most significant influence on your performance throughout the day. Anecdotally, I’ve noticed that the vast majority of employees in work environments that I’ve experienced, constantly felt exhausted, despite their relentless caffeination habits. If you feel tired before you’ve even opened your laptop, how likely are you to have a productive day? Or to enjoy your work?

Sleep deprivation or disruption can cause hormone imbalance, poor cellular regeneration, and chronic inflammation, all of which can tamper with your mood, mental acuity, and physical wellbeing.

Here is a basic protocol to help get your sleep cycle back on track:

·??????Get at least 7 hours of uninterrupted sleep per night

o??No fluids for at least 1 hour before sleep

o??No food for at least 2 hours before sleep

·??????Consistently rest and rise at the same times each day to solidify a healthy circadian rhythm

·??????Keep your bedroom temperate cool, but not uncomfortably cold

·??????No phone use or other exposure of blue light waves (TV, Tablet) for at least an hour before bed

o??Use dim lighting or candlelight

·??????Keep window blinds open to allow sunlight in

o??The steadily increasing brightness of the sunrise will gradually transition you to a state of wakefulness

·??????Hydrate immediately upon waking

o??At least 16oz

2. Exercise

If your body feels groggy and tight, your brain probably does too. Exercise and general movement is critical for hormone regulation and healthy blood circulation. Not only should you exercise most days, but you should do some type of extended movement every day. To be sedentary will wreak havoc on your body, therefore your mind, therefore your success.

Here is a basic protocol to feel fit and alert:

·??????Perform at least 150 minutes of Zone 2 cardio per week

o??Try to split these minutes into 3-6 sessions throughout the week

o??Zone 2 can be thought of as an effort level

§?Should feel effort but can still speak in full sentences

o??Zone 3 and 4 should be performed less often but should be worked in at least once per week

·??????Try using a standing desk OR take a walk/stretch break about every 30 minutes

o??If your blood isn’t flowing, your brain isn’t glowing! (Just made that up, that’s a keeper)

3. Nutrition

Optimizing your nutrition can be the toughest practice of all because it requires a disciplined mentality all throughout the day. However, eating should never be boring or torturous. You can still enjoy great food while maintaining your wellbeing. It’s always good to remember that the goal with nutrition (and all of the practices I recommend) is to prioritize consistency over perfection. You’re not going to feel 100% every day, all day. But if you can consistently crack 90%, then you’ll feel great.

Here is a basic protocol to keep your mind and body nourished:

·??????Hydrate.

o??There’s so much to cover on hydration that I may need to cover it in its’ own edition. For now, just drink according to thirst and feel free to use quality salt or other forms of electrolytes

·??????Time meals accordingly

o??If you work best in a fasted state, then begin working before your feeding window

o??If you can’t work hungry, dive into work right after breakfast

·??????Avoid excessive starchy carbs

o??Huge portions of grain or potato foods like chips, pasta, and bread will flood your system with glucose, causing your energy to spike, then drop off a cliff. This glucose dip is the “food coma” feeling that most experience on Thanksgiving.

·??????Eat more protein to keep yourself satiated

·??????Eat fruits and vegetables for essential micronutrients that support brain activity

Honorable Mention: Breathing

For this topic, I’ll certainly need to dedicate an entire edition. I’ve recently read very interesting material on how certain breathing styles can boost energy, clear brain fog, prevent chronic illness, regulate body temperature and much more.

One of the most interesting and concerning discoveries I made was the phenomenon of “e-mail apnea”. A condition in which people hold their breath as they’re doing computer work. I have certainly been guilty of this before and although it’s easy not to notice, this practice can cause serious damage in the long run and quickly fatigue you in the short-term.

Here’s a protocol to remain calm and peaceful:

·??????Be generally more mindful of excessive breathing patterns, such as hyperventilation or “e-mail apnea”

·??????Take a 5 minute break every 30-60 minutes to close your eyes and focus on breathing

o??This helps significantly with stress, brain fog, and low energy

·??????Either stand or choose a seat that promotes great posture

o??Straight spine

o??Head leveled

o??Room for the ribcage to expand

In this edition I figured I would cover the basics of physical health in a practical way. However, I’ll certainly release more editions on these topics with more detail in the future. There are countless peer-reviewed, academic studies that have supported many of the practices I describe above, and many more specific actions we can take to finetune our physical wellbeing. You can also take this reading as your daily alert to treat yourself, by moving, nourishing, and resting.

Thank you for reading.