Back to Basics - The Priorities for Health & Fitness | Triage Thoughts Ep. 249
Jan 16, 2023
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This episode focuses on the foundational aspects of health and fitness. It covers principles of choosing a diet, the importance of sleep and sleep hygiene, stress management, benefits of meditation and movement, the role of hobbies in stress management, and key points and recommendations for great results.
Prioritize calorie balance, protein intake, and nutrient balance in your diet.
Incorporate regular weight training and cardio exercises into your routine.
Aim for sufficient sleep and establish healthy sleep habits to manage stress effectively.
Deep dives
Diet: Focus on calories, protein, and nutrient balance
To improve your diet, aim for a calorie deficit to lose weight by consuming fewer calories than you burn. Focus on getting enough protein, between 1.5-2.5 grams per kilogram of body weight, to support muscle building and satiety. Determine your maintenance calories and adjust them based on your goals. Calculate your carbohydrate and fat intake based on your calorie goals and aim for lower intake of saturated fats. Additionally, prioritize fiber intake and consider reducing your intake of saturated fats and increasing intake of healthy fats.
Training: Be active and focus on weight training
Aim to be active and incorporate weight training into your routine 2-4 times per week. Train each major muscle group in your workouts, aiming for 8-12 reps per set and 10-20 sets per muscle group per week. Consider a full body workout, upper/lower body split, or other workout structures that allow you to train each muscle group sufficiently. Brisk walking, jogging, cycling, or any form of cardio can be beneficial for overall health and can be incorporated into your routine.
Sleep: Aim for 7-9 hours of sleep per night
Aim for 7-9 hours of sleep per night on average to support quality sleep. Establish a consistent sleep schedule and wind down routine. Minimize blue light exposure before bed, reduce your bedroom temperature for better sleep quality, and consider getting morning sunlight exposure to regulate your circadian rhythm. Avoid alcohol, drug use, and excessive smoking as they can negatively impact sleep quality.
Conclusion: Focus on the basics and create sustainable practices
In summary, prioritize calorie balance, protein intake, and nutrient balance in your diet. Incorporate regular weight training and cardio exercises into your routine. Aim for sufficient sleep and establish healthy sleep habits. Avoid excessive alcohol, drug use, smoking, and late-night blue light exposure. Focus on creating sustainable practices that you can maintain for the long term.
Importance of Lifestyle in Managing Stress
Managing stress effectively requires more than short-term interventions. Adopting a healthy overall routine and lifestyle is crucial for long-term stress management. This includes prioritizing factors like regular exercise, a balanced diet, and adequate sleep. These lifestyle choices play a significant role in reducing stress levels and promoting feelings of well-being.
Strategies for Stress Management
Stress management involves various strategies, such as organizing your life, setting clear priorities, and saying no to certain commitments to minimize overwhelm. Engaging in hobbies and activities that bring joy and relaxation is also important for stress reduction. Getting out in nature and spending time alone or with others can have a positive impact on stress levels. It is essential to recognize that substances like alcohol may provide temporary relief but ultimately do not address the underlying causes of stress.
In this episode of the podcast, we focus on removing all the noise and bringing things back to basics. Here is where you will find what really matters for your health and fitness. Before you try another fad diet or secret "hack" this year, make sure to nail these basics.
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