Changes I've Made

"In this world, nothing is certain but death and taxes." ~ Benjamin Franklin, 1790.

I would add a third certainty to Ben's list... change. It is inevitable. Seems especially true in our modern times. Constant, rapid, and sometimes jarring.

Though disruptive, change can be beneficial, even necessary.

This past year has been particularly enlightening. Lotsa change for me. 

As the concept of healthspan coaching at MidStrong crystalized for me, it led me to make several pivots in my approach to my own.

I thought it might be instructive and hopefully interesting to share some of them.

Nutrition:

  • Abandoned Keto and don't obsess over carbs

  • Instead, I track my daily protein

  • Stopped intermittent fasting - it limits protein absorption

  • Supplement daily with whey protein, collagen, and creatine

  • Cut my alcohol consumption by one-third and weekly track the number of beers

  • Meticulously tracked all my calories for 5 days to establish an accurate daily calorie target

  • Now eat intuitively, with a good feel for the calories I need each day

  • Seldom allow myself to get ravenously hungry because I have no self-discipline

  • Put my fork or sandwich/burger down after every bite to slow down

Training:

  • Stopped running (reluctantly) - my knees haven't felt this good in 25 years

  • Doubled the volume of my lifting

  • Quadrupled my Zone 2 training

  • Do much less HIIT or Zone 5 training

Odds & ends:

  • I get outside as much as weather and workload permit

  • Track quantity and quality of sleep with my Whoop band

  • Pay closer attention to my recovery metrics (HRV and RHR) and pay attention to what my body is telling me

The results?

  • Gained 5 lbs of muscle and lost 1 lb of fat, a net gain in body weight of 4 lbs

  • Much less daily chronic pain, especially my knees and shoulders

  • Methodically rebuilding strength in all my major lifts, steady increases in 3RM's

  • Except for a few annoying trivial tweaks, been injury free all year

Though tougher to quantify, what I am most happy about and grateful for is the abundant energy and optimism I feel.

Life can be rough. Who amongst us couldn't use a little more energy and optimism??

What, you might ask, was the one change that helped me to adopt such consistent positive outcomes? I measured what matters - lean muscle mass, PBF, training hours, daily protein consumption, sleep quantity and quality, and so forth.

Though death, taxes, and change are all certainties in this life, we have quite a bit of control over how soon, how much, and how hard each might hit us.

This is why I invite you to consider joining our Measure What Matters program.

It begins on Saturday, November 5th. Deadline to register is 8 pm, Wednesday, November 2nd. The investment is $250. The payoff is incalculable

CLICK HERE to sign up.

Work it. Live it. Keep it.

MidStrong is for life. 

Paul Reilly