the health blog

Quantitative Sleep

Sun, 24 Jan 2010 05:09:56 -0800

I stumbled upon an amazing discovery this weekend: evening meditation can dramatically improve sleep quality. I have the numbers to back this assertion up.

My Sleeptracker watch measures how much I toss and turn during the night. In the morning, the watch gives me a complete list of the times I thrashed about (indicating the very lightest stages of sleep). Through experiments in the Spring of 2008, I determined that my sleep quality is very highly correlated to the length of the gaps between my movements.

For most of the last year and a half I’ve been surprised that my sleep readings haven’t been better (aren’t I doing everything “right”?). When my readings were a step function better on Saturday morning, it dawned on me that for the first time in a long time, I had attempted to meditate the prior evening. I repeated the experiment the following night, and the readings were again far superior to my baseline.

Not only were the readings better, but I felt ready to get up at 5am both mornings. Yesterday I forced myself to try to keep dozing, but this morning I just got up. Three extra hours, hello?!? I may have just found the missing piece to my sleep puzzle!

Obsessed with Mark Rippetoe

Mon, 11 Jan 2010 21:25:06 -0800

Do you wake up in the morning excited to pull a heavy barbell of the floor? I do, and for this I have Mark Rippetoe to thank. His excellent book, Starting Strength, was all I needed to teach myself the basic barbell lifts, and assemble a training program helped me add 20+ lbs of muscle and 115lbs to my squat.

After a year, progress became tougher to come by, and I hit the books. Sure enough, in the first edition of Rippetoe’s Practical Programming, he indicated that most people need to move off the novice program after a year. He even indicated that the back-off strategy I had used to get past a sticking point seldom worked more than once or twice (exactly my experience).

I had a couple questions about program construction so I called the gym Mark owns in Witchita Falls, TX to see if I could hire one of the trainers to coach me via phone. After a gruff man spent 5 minutes explaining that coaching by phone would be a waste of money, I determined that I was speaking to Mr. Rippetoe himself! He advised me to buy the 2nd edition of his book, buy the DVD, squat deeper, and call him back if that didn’t solve my problems.

Mark Rippetoe is an epic, excellent man.

Getting Relaxation Done

Fri, 4 Dec 2009 21:20:15 -0800

It’s hard to relax completely when you have a long to-do list floating around in the back of your mind that you have an inkling you’re not remembering completely. The magic of the book “Getting Things Done” is that it doesn’t help you feel relaxed and in control by making your to-do list shorter (although it does help you check off many tasks); it helps you feel relaxed and in control by providing a system for keeping physical lists rather than mental ones.

I have bought copies for all the junior guys at my firm, and for my friend Alan at Microsoft. I’ve taught the list-making strategies to my parents. What can I say, I’m a fan.

Sonicare Convert

Tue, 3 Nov 2009 20:53:46 -0800

I suppose that it’s part of a good dental hygienist's job to use psychological warfare to improve brushing & flossing habits. I have no doubt that Paige is one of the best there is. She finally convinced me to buy a Sonicare electronic toothbrush, and I’m glad she did.

The Sonicare toothbrush makes me look forward to brushing. The brush’s default is a two minute cycle (which I figured was plenty long), and at first I was incredulous that they would include an optional three minute setting. Who on earth would want to spend an EXTRA minute brushing their teeth? Well, it turns out, me.

In other dental news, Listerine Whitening Pre-Brush Rinse has unseated Listerine Whitening Quick Dissolving Strips as my favorite tooth whitening product. At just two minutes per day, it requires far less effort than wearing strips for 45+ minutes, and the rinse is substantially cheaper. The aftertaste does take a little getting used to, but the convenience can’t be beat.

Coblation Sucked for a While

Tue, 6 Oct 2009 20:43:57 -0700

Two months ago I underwent a voluntary, outpatient sinus procedure called coblation (ask your otolaryngologist). The doctor uses what looks like a soldering gun to zap your sinus area so that it doesn’t get too big and interfere with breathing. After the procedure, things get worse before they get better.

It took about six weeks before I was breathing through my nose as clearly as I was pre-op, and two more weeks later I’m experiencing a solid 15-20% improvement over baseline. This is valuable to me because I believe restricted breathing impacts sleep quality and a host of other things. For $400 and two months of crusty sinuses, I’d say the procedure was a bargain.

Addicted to Subs

Wed, 2 Sep 2009 22:04:10 -0700

Tonight I attended my 6th or 7th class at Ivan Salaverry’s Mixed Martial Arts Studio. I’ve taken the wrestling class once, but I’m not normally ready to leave work at 6:15pm so I end up going to the 7:30pm submission wrestling class known affectionately to students and teachers as “subs.”

Submission wrestling is both highly technical and the hardest workout I have ever undertaken. Before tonight, I hadn’t attempted two classes in one week because the classes are so grueling. I thought I caught a cold in each of my first three classes because I had a sore throat afterwards. My throat was sore from practicing choke holds!

Anyway, imagine expending every ounce of strength you can muster to bend someone else into the most uncomfortable position possible, while they do the same to you. You are totally spent after 6o seconds, then you switch starting positions and go another 60. You’re ready to drop dead at that point, then you switch partners and so on and so on. This is the last 15 minutes of every class.

I mention all of this because I believe (a) exercise should be fun, and (b) when your diet is good, it is possible to train far harder than you ever imagined reasonable.

Anyone in the mood to get arm-barred?

Tony Robbins Seminar Tricks

Sat, 22 Aug 2009 15:09:30 -0700

Two weeks ago I attended Tony Robbins’ Unleash the Power Within workshop in San Jose, CA. It was four very long days (half the days ended after midnight), and yes I did walk across a bed of hot coals...

One thing Tony advocates is squeezing fresh lemon juice into your water. This is easy to do, makes the water taste better (and easier to drink more of, in my experience), and has an alkalizing effect on your body. I’m going through a lemon per day now (half in the morning, half in the afternoon).

His best trick is taking deep breaths on a regular basis. Breathing is important - you can go days without water and weeks without food, but only minutes without air. His breathing exercise is incredibly energizing, and can be done while driving, reading a book, etc., so it takes no extra time out of your day.

The deal is you breathe in, hold it, and exhale in a ratio of 1:4:2. I count at a rate that's reasonably close to seconds, and do 4:16:8. 10 breaths is about 5 minutes. The minimum goal is 10 breaths 3x per day. You need to take deep breaths into your belly not just your chest. Your stomach should push out as you inhale.

Finally, an update from my last post. In my two subsequent workouts I got 3x5 at 157.5lbs and 160lbs - blowing right past my old sticking point. Bumping the weight down to go back up takes patience but really works.

Eternal Weightlifting Mystery Solved

Thu, 13 Aug 2009 20:13:52 -0700

One of the enduring mysteries in weight training is this: what do you do when you stop getting better? Work out harder? Take more rest days? Try a different exercise?

The answer is devilishly simple: when there is no upward progress for an exercise over three workouts, reduce the weight by 10%, then resume upward progress from the new, lower level. I found this solution in the awesome book Practical Programming for Strength Training.

I have tested this approach and can confirm that it works. Several weeks ago my bench press was stuck at 155lbs. I could not get three sets of five reps. I got 5/4/3, then 5/4/4, then 5/4/3. So I took it down to 140lbs, did my 5/5/5, then did the same at 145lbs, 150lbs, and 152.5lbs over successive workouts. This morning I got 5/5/5 at 155lbs on the first try.

787, Where Art Thou?

Sun, 28 Jun 2009 16:33:46 -0700

I took a tour of the Boeing plant in Everett, WA this weekend, and in so doing became excited about the perennially delayed 787 Dreamliner. While most jetliners are pressurized to mimmic an altitude of 8,000 feet, the 787 will be pressurized to mimmic 6,000 feet. This means less pressurization of the ears and more oxygen in the air.

Unlike aluminum planes, the 787 won’t need to keep the indoor humidity at rock bottom levels for fear of oxidation. The relative humidity in the 787 will be 35%, which is much higher than the 10-15% in today’s jetliners. Further, the cabin’s lighting system will simulate sunrises and sunsets, which will help minimize jet lag.

I can’t wait to fly on one. The first two variants to roll off the line will be optimized for routes of ~8,000 nautical miles... Asia, here I come!

Throwing Away the Sleep Watch

Sun, 31 May 2009 11:57:37 -0700

I wouldn’t actually throw my sleep watch in the garbage, but I have started using it much less frequently. As Dr. Graham says, if you are using an alarm clock to wake up you are by definition sleep deprived. (He also likes to say that it is no more possible to oversleep than it is to over pee.)

What about when you sleep in but still wake up tired? Aren’t you tired because you overslept? No, you are tired because you have such a substantial sleep deficit that your body is trying to seize the opportunity to catch up as much as it can! The cure is more sleep, not less.

I’ll admit that this new strategy has been much easier to execute thanks to my blue light, which tends to prompt me to go to bed at a reasonable hour.

I still use my sleep watch for travel and other situations that require waking up extra early.

Declaring Victory

Sat, 9 May 2009 08:09:42 -0700

It is May. Winter is over. Swine Flu may be upon us, but in my books we are now beyond Flu season.

Does the 80/10/10 high fruit diet work? For the first winter of my life:

- I haven’t had a runny nose

- I haven’t had a cough

- Zero sick days

Part of the credit must go to avoiding foods I learned I was allergic to, such as wheat. Another large dollop of credit goes to my humidifiers. Yes, I liked my office humidifier so much I bought a second for my apartment. I feel that avoiding overly dry air brought me back from the brink of sickness on several occasions.

What does humidity have to do with staying healthy? I found explanations here and here. Quick answer is your immune system’s first line of defense - the mucous membranes in your nose - cannot function properly in ultra dry environments.

How to Pick a Watermelon

Sat, 7 Mar 2009 08:04:25 -0800

Shout out to my boy Anthony in the produce department. Anthony, I know you aren’t reading my blog, but I’m dedicating this post to you all the same.

I’ve been eating miniature watermelons (oft-labeled PureHeart, at least where I shop) all winter. Besides being available during the part of the year that large melons are not), they are sweeter and crisper and easier to transport.

Anthony taught me how to select a good one. Tap it. You want to hear a higher-pitched twang rather than a hollow, low-pitched thump. I think this strategy applies to larger watermelons too.

An Infection that Never Heals?

Wed, 4 Feb 2009 07:54:45 -0800

My teeth are great. I’ve never had a cavity. Flossing stuck me as a yoke for those less blessed to bear.

I have long been aware that a link existed between heart disease and gum disease, but I was not aware of the link’s mechanism: bacteria under your gum line has an easy passage into your bloodstream, and these bacteria cause inflammation of the blood vessels. “Studies have found that patients with severe periodontal disease are twice as likely to develop coronary artery disease, compared to patients who do not suffer from periodontal disease.”

Without regular flossing, gums can remain in a perpetual state of low-grade infection. Beyond harming your heart, your immune system will constantly be working overtime, and what for? For want of a couple minutes a day with a piece of floss.

My new dental hygienist informed me that I need not be in front of a mirror to floss. Flossing can be done by kinesthetic sense only. This is the convenience breakthrough that makes my new yoke easier to bear.

Indoor Winter Humidity

Sat, 3 Jan 2009 08:26:18 -0800

Out of curiosity, I bought a cheap ($3) humidity gauge a few months ago. It indicates that a comfortable range is 30% - 50% relative humidity (RH). I figured the air in my office would be overly dry, but for September - November it was consistently in the low to mid 40% area. Not too bad!

A couple weeks ago, as I was perplexed by the sudden appearance of rough, dry skin on my knuckles, I noticed that the RH in my office had fallen to 15%! It’s not that the cold weather lessens the outside humidity, but in heating the outside air by an extra 25 degrees I bet a lot of moisture is knocked out.

I think this super low humidity could be a major challenge to my goal of surviving my first winter ever without a sick day and without a trip to the doctor’s office for antibiotics. I’ve ordered a better, digital humidity monitor, and I also ordered a small humidifier for my office.

(For the record, the Sahara Desert has an average relative humidity of 25%.)

UFC PT

Sat, 13 Dec 2008 09:54:51 -0800

Nick is my new personal trainer. He’s a former UFC fighter. During my first session Nick told me things like “I can punch at 1,200 PSI with my right hand, but I’m closer to 1,160 with my left.” Awesome. I can only describe the first weightlifting workout as brutality. I came darn close to throwing up from sheer exertion. This is going to be great.

Orange Juice Made Easier

Thu, 4 Dec 2008 09:32:16 -0800

I bought an orange juicer, and then I bought another one. You can make juice a lot faster if you can juice half an orange in each hand at once! Plus I can’t believe how cheap orange juicers are. Globalization has truly done some wonderful things for us.

The two juicers I bought were the Oster and the Black & Decker. The latter works better & more quietly, but constantly trips the circuit breaker. What do you expect for $15, I suppose...

Oh and from now on I’m buying my oranges & bananas by the 40lbs. case (organic bananas from Metropolitan Market, organic bananas from Whole Foods). I tried buying a case of oranges from a cheap asian grocery store, and they were full of seeds and didn’t taste that good. Life is too short for underwhelming oranges.

Basic Barbell Training

Wed, 26 Nov 2008 19:22:12 -0800

I’ve long thought that squats are an excellent exercise. The movement lets you use the largest muscles in your body in a natural, coordinated way. And I’ve always thought that guys who only exercise their pecs and biceps end up looking kinda ridiculous.

I used to do squats in university, but I tweaked my knee and my hamstrings always got super sore, so I stopped. In hindsight, I don’t think my form was right.

Based on excellent Amazon reviews, I purchased a book called Starting Strength, which explains in excruciating detail how to do all the basic barbell exercises. So far I have made it through the chapters on squats, bench presses and deadlifts (still to come are chapters on the shoulder press and the power clean). BTW, who knew there was any technique to benching? I added 20 lbs. to my press right away.

The book rules. I’m having fun trying to lift heavier things all the time.

A Preemptive Strike Against SAD

Wed, 29 Oct 2008 19:00:38 -0700

I want to be happy here. I had been warned that Seattle’s winters can feature a lengthy series of cold, short, grey days (at least in comparison to SF!), and I have been curious about winter light therapy for a while now, so naturally I decided to buy a light box (the GoLite Blu from Apollo / Philips).

The light’s most powerful effect is to regulate your circadian rhythm. There is no question that the light can do this. When I used it early in the morning, I was ready to drop dead at 8pm (and woke up before 5am). I once used it in the late afternoon and found myself wired at midnight. This light will be a tremendous tool for changing time zones.

The promotional material says “boost your mood and energy,” and it’s hard to say if the SAD light does this directly, or accomplishes this goal by enabling you to feel more rested by establishing a more regular sleep / wake cycle. When I re-joined the working world I was having trouble going to bed early enough, mostly because I would leave work on the later side and have trouble unwinding. By experimenting with the light for just a few days, I totally solved the problem.

The High-Maintenance Bed

Wed, 8 Oct 2008 18:34:33 -0700

Upon moving to Seattle, I had hoped to spend less dough on a mattress than I did the last time around. I would not be seduced by Tempur Pedic again; I figured a basic innerspring would do just fine. Then I came across an ad for the Soaring Heart Natural Bed Company. Dammit...

Their website features a Natural Bedding Guide that I found tremendously informative.

The upshot is I’ve now got a solid mattress made of natural fibers, upon which I layer a 4” soft wool “topper,” upon which I further layer a cotton mattress pad. This is the most comfortable setup I’ve ever slept on. I bought a second mattress pad so that I can swap it out every week and only take the two mattress pads to the local laundromat (where I can wash them in the oversize machines) every other week. This whole process is definitely a hassle, but after informing myself about the issues I really don’t see an alternative!

Sports Camp

Mon, 15 Sep 2008 18:18:58 -0700

My eating Guru, Dr. Douglas Graham (author of 80/10/10), puts on what he calls “Health & Fitness Week” once a year. This one was held in Sedro Wooley WA, about 90 minutes north of Seattle, during the first week of September.

Every day there’s a couple hours of fitness stuff before breakfast, a couple hours before lunch, and as many hours as you can take before dinner (I usually dropped out after two). Plus a couple lectures on nutrition and training strategies each day. And the food is 100% raw vegan. What could be better?

By the third day I was ready to drop dead from so much physical exertion. I completely slept through the afternoon sessions and figured my week was over. Amazingly, by the end of the fourth day I came roaring back to life... I doubt this would have happened on any other diet.

I left with a whole new appreciation of how hard I can train, and with a lot of ideas for adding variety and playfulness to my fitness program.