The basic lifestyle guidelines are principles that are essential to both performance and health. Think of them as a base of support for the unexpected stresses in daily life and an anchor for the ever increasing intensity in the pursuit of greatness. The great Egyptian pyramids are still standing thousands of years later thanks to their huge base. If you take the time and care to build your own base your fitness and health will be long lasting as well.
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TRUTH
Let’s get right to it. One day you are going to die. It’s not your normal inspirational quote to start the day, but the sooner you can recognize and accept this fact the sooner you can get living and stop wasting time doing things that don’t drive you.
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CIRCADIAN RHYTHM/SLEEP
Life on earth is adapted to the rotation of the planet. The 2017 Nobel Prize in Physiology or Medicine was awarded for research into this biological rhythm. It’s been recognized for thousands of years and now science is starting to prove it as well. 8 hours of sleep per night is the goal.
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WATER
Your body is made of it. 54-61% depending on how much lean body mass you are carrying. It’s used as the medium to transport hormones, red blood cells and oxygen, nutrients and basically everything else your physiological systems do on a daily basis. Drink 60% of your bodyweight in ounces per day as a starting point. This does not include coffee, sports drinks, or anything else that is not pure, clean water.
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RECOVERY/BLOOD FLOW
Move blood through easy walks in the sunshine, light bicycling, rowing, jogging etc. The easy blood flow will circulate toxins out of the system, deliver nutrients to your entire body, and build your aerobic base without over taxing your system. Commonly referred to as zone 1, we call it MAP 10 at OPEX.
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DIGESTION/ABSORPTION
You have to get the nutrients out of your food. Whether you’re slugging down 100 grams of dextrose post workout or hovering over a steaming plate of salmon and broccoli the goal is to get this food into your system, not just your stomach.Sit down and relax, take 10 breaths to calm yourself before each meal. Chew your food 40 times per bite.
These guidelines are non-negotiable in terms of results. Neglecting any one of these pieces will limit your performance in fitness and productivity in daily life. Take the time to build your base just like you would on a bike, in a weight room, with your education, and you will reap the benefits in the long term.
