I thought I’d do a round-up of the most important fitness and nutrition lessons that I learned in 2018.
Fasting Mimicking Diet / Protein Cycling Diet
This is the year I started experimenting with the FMD / Protein Cycling Diet, which is a 5-day very low protein fast that forces the body into a cycle of repair.
I tried a few different approaches. What worked best for me was eating 2 avocados and steamed cabbage each day. I kept my total daily protein under 20 grams. I also used the sauna.
Knee Pain Knowledge
I made a lot of progress this year with my left knee issues. This post has some ideas that could help you.
Since then, I have added single-leg leg presses into the mix. Use a lower weight and do them slowly. This will strengthen your hips and glutes without you having to focus much on balance.
Going on Offense to Deal with Toxins
I’ve always thought that defending the body against every environmental toxin was a losing battle. We can’t control every bite of food, every drop of water or the air we breathe. It would drive you crazy or bankrupt if you attempted to do so.
A better approach would be to go on offense. Assume toxic exposure and remove them. But how? See this post.
The short version is to get in a caloric deficit and then sweat. The sauna is the best tool for the job.
Solving Stomach Pain Issues
After trying a bunch of supplements and changing up my diet, I found swapping out my first AeroPress coffee of the day with cold brew coffee fixed everything.
Returning to Cardio
It has been more than a decade since I did anything that could even be closely considered “cardio”. I have been in the “cardio is a myth” camp for years thanks to my HIT mentors. But all that changed.
Now I am hitting the elliptical trainer a few times a week. Will it help my heart make it to 100 years? No idea. What I have discovered is that it has taught me to breathe better when I lift, which reduces my exertion headaches. So it is a win already.
Potatoes & Protein
My great insight of 2018 was to take the success I had with the Potato Hack and mix it with my new goal of increasing protein. Mix potatoes and protein in the same meal. And then repeat that meal or something similar several times a week.
This combo is turning out to be crazy effective for controlling appetite.
I use the Penguin to make my cold brew coffee. See my article Make Concentrated Cold Brew Coffee With the Penguin Coffee for instructions.