Episode 27 starts with some chit-chat on traditional archery and our friend and previous guest Jeff Hairston. We mull over one of our favorite authors E.O. Wilson and some of his work too.
Later in the show, we discuss the cultural consequences of technology and the double-edged blade of everybody having a microphone.
Enjoy the show! We sincerely hope you hear something that shifts your perspective.
In episode 26 of SH//FT Perspective, we go deep into training philosophy. BMack and I talk about the mistake of specialization in training and how bouncing back and forth between extremes can result in more long-term problems.
We do wander off a bit into our current reading lists and the place of fiction vs. non-fiction as well as how Brian prefers the “get to the point” Clif Notes version of things. Somehow that loops around to J. Krishnamurthi and the need for human connection.
Enjoy the show! We sincerely hope you hear something that shifts your perspective.
In episode 25 Brian and I chat on how bad I am at sending calendar invites and talk about how you can’t think your way out of physiology no matter how smart you are. We also get into the value of having a practice mindset and how this can help us develop an intimate relationship with our own bodies.
Enjoy the show! We sincerely hope you hear something that shifts your perspective.
We have become hopelessly dependent on a system that removes us from true autonomy and education. This is not to suggest that advances in medicine and technology do not have their place, they do! Or that an education is not important. It is! There is plenty that our current systems have helped advance and cure that we should be grateful for and push for more advancement on. The problem couples when we can’t biologically meet the demand of the stimulus, work, or lifestyle for these “advancements” and we become dependent on them for the basic functions in life. Feet that don’t work like feet, teeth that need to be straightened in jaws that used to fit said teeth, immune systems that responded and didn’t overreact everytime a different piece of food or thing we came in contact with, sleep patterns that resembled sleep, metabolic function that worked like every other animals.
Consider that education in the United States has increased tuition anywhere from 280-1000% in the last 100 years with zero guarantee to a job. We’ve convinced the lower class that in order to survive and thrive they need to somehow get to a college that they cant afford and leaves them further in debt than most will ever be in their lives. The irony being no class, no course, no education in any college can not be found on the internet for virtually zero cost. Meaning, if you really want to learn, you can start chipping away at any moment. But if we dont jump into the system, a system the intellectual deems as the only equalizer then we can’t play the game. Seth Godin did a TedX talk on “Stop Stealing Dreams” and asks the question, “What is education for?” Well worth the watch. Why do we have so many convinced they need to attend something that guarantees everything, but really nothing?
Our guarantees and promises are not new things, in reading of the American Frontier and Native American culture, the United States and its guarantees on convincing a culture of people to follow it’s ideas failed on just about every single delivery of those treaties, and agreements it made to these people. On almost every recorded marker not a single agreement that was signed was followed through on. It is not that we have never been well intended, we have. We just do not take responsibility for our sometimes implied, and oftentimes “promised land”. Our businesses are bailed out, our agricultural system is subsidized, and we promise those who strive for this American Dream that if they too get into the system, they too can have it all… A gun, with no ammo, and a checking account with more debt than cash. This simply implies we are highly opinionated, stick to those who support our current idea, and can not be criticized. This is an inability to critically think, and find our own creativity. That is how things evolve and become less fragile.
When a natural disaster commences, not long after civil violence skyrockets. Never has an animal been so disconnected to itself when something it has no-control-over it gets angry at the system it bought into. The misdirection of understanding our own psychology is playing itself out in front of our very eyes, and we pretend as though we aren’t all “buying in”. So we blame the other political party, and those that don’t fit into our way of thinking. Instead of taking the time to listen and understand why someone would go in that direction, and what can we learn from that. Nothing more telling of this than the complete flip with the next candidate we elect.
We’ve put major cities in floodplains and then acted like we had no idea a hurricane could make things difficult for cities like New Orleans, or Houston. And it’s perfectly fine if you disagree with me on looking back on Native American Culture, but look at this hard fact, no indigenous culture sets up permanently in floodplains. Nor did they or do they currently (those left in S. America) destroy the land they live on. They do what the specialized intellectual does not, they listen, they learned, they did not memorize. They listen not only to what the plants and animals are doing, but the land and weather, and most importantly they listen to their own biology. No advanced biology course needed. Can you imagine?!?!?!
Sure many Native Cultures struggle with disease, and things western medicine can and does help with, but where did those diseases and viruses come from? They fought to an extreme death and delivered an even harsher death to those that tried to take their way of life from them. Until the eradication of the American Buffalo. We are an interesting lot that thinks in the short term, as today we begin to swing full circle with the damage we’ve inflicted on not only these cultures, animals, or this planet, but also to ourselves.
No, we can’t just evacuate cities with millions of dependents in floodplains, but we sure can start to pay attention to what people before us were doing. We can also start to repair the damage of the past by helping bring back the rich history and knowledge these people had. Why they wanted to stay in the wild. Why they spoke so little, but with intent. Why their teeth were straight, and clean. Why they hunted, slept, and mostly breathed through their noses. Why they remained in moccasins instead of boots. How did they know when storm’s were approaching, and why weren’t they afraid of being so exposed. How did they handle being exposed to the sun and not get skin cancer? These are statements that imply we look for others – mostly a medical system – to provide relief because we lack the ability to understand a past in which people of that past tried to destroy because they did not want to understand those who were here before them.
Every answer we need is in understanding. The problem is we simply seek relief and avoid the painful past. When we come to terms with the difficult nature of our past, we can then talk about it, and start to recognize those who came before us and what they learned. I am sure once that begins, that many will then want to understand why we hide this so well.
We’re all at home a lot more than we were before. Don’t lose your sanity!
1) Go for a walk, run, ride, swim in the ocean/lake/river or a hike. If you’re not self-isolated, in lockdown/quarantine, there are plenty of things you can do outside that don’t involve close personal contact. Plus, sun and fresh air are essential for your health.
2) Don’t sit on the couch. Sit on the floor. I guarantee you’ll move more.
3) Make yourself a standing desk. Use boxes, books, stacks of toilet paper…. whatever you have available to get what you’re working on to a useable height.
4) Fill a back pack or duffle bag with anything heavy, books, bricks, bottles of water, small children (jokes! ????). Lift said back pack/duffle bag filled with heavy things. Take it from the ground to overhead. Squat it. Lunge with it. Row it. Drag it across the floor. Hold a plank and drag it from side to side. Hold it to your chest then get down and back up again. Move it any which way you can.
5) Move yourself in as many different ways as you can. Try to accumulate 10,000 steps a day. Yes, even if you’re stuck at home. There was a guy in Spain, I think, who completed a Marathon on his balcony! Walk in place while watching TV if you have to. Do squats, burpees, lunges, step ups, push ups, dining table rows, handstands against a wall, door frame pull ups (if you AND it are strong!)… there are many different ways to move yourself. There are no rules. You’re only limited by your imagination. Hit Google, You Tube or the Shift video library for inspo.
6) Do some mobility or stability work. You know the stuff you suck at? The things you’ve been avoiding? Those rehab exercises you should have done? Do them! Now is the perfect time.
7) Your gains won’t disappear overnight. Strength and aerobic efficiency will hang around for quite a while. Power will diminish the quickest over a few weeks, so be sure to include some jumps, hops, change of direction (think, Heidens / Speed Skaters, Shuttle Runs, Dot Drill etc) and throws into your training where possible.
8) Do some Intermittent Hypoxic Training. You know the Pulmonary Warm Ups we do? Use them as a workout. Just add a few more sets. Make up your own. Do some work, exhale, hold, keep working. Recover your breath or simply take X breaths. Rinse and repeat.
9) Do some Static Apnea Tables. Check out the videos here and here that take you through how to set these up. Start with CO2 tables and do those for a minimum of 3x week (preferably everyday, but no more than once per day) for 6-weeks before switching to O2 tables. You can create your own tables using the instructions in the videos or simply use one of the many Apps available. I use one called STAmina.
In times like these it’s very easy to say, “nope, I’m not going to bother.” But staying active is important for your physical AND mental health.
When the Zombies come, are you going to be ready? #jokingnotjoking
I’ve worked from home for quite a few years now. While it definitely has benefits and sure beats the 20-years of shift work I did, it’s not the #laptoplifestyle many think it is.
The most difficult aspects I’ve found are learning how to create a distinction between work and home, and having a routine that enhances productivity.
Here are 10 things I’ve found help me minimize stress and stay productive.
This is a follow-on article to “Understanding the Condition of Yourself“.
What do we mean by that? How do we manage our State?
The good news is you’re probably already doing it. At least to a point.
Whenever you get angry or frustrated, and you take a few breaths and talk yourself down, you’re managing your State. Whenever you hit a training session and decide to back the weight off a little so you can maintain technique, you’re managing your State. Whenever you get an early night because you’ve had a hectic day, you’re managing your State.
It’s easy, right?
Unfortunately, not always. As easy as it is to do, it’s just as easy to fall into the trap of failing to pay attention, ignoring the warning signs and instead of choosing our response and managing our state we simply react to what’s going on. We’ve all been there, right?
Recently, my partner and I went to an outdoor festival/concert kind of thing that started on a Sunday afternoon and went until 10pm. Then there was getting out of the venue and a 35 minute drive home. In bed just after 11pm. Not bad.
Problem is, I’m someone who is usually tucked up in bed by 9pm. That’s after doing my pre-bed routine and gradually winding down for sleep.
Unfortunately, my post festival pre-bed routine involved beer, dodgy food and loud music. Needless to say I slept terribly. I still got up at 5am Monday and hit the pool for my regular swim, and sauna. But I was very aware that I needed some recovery time, and I was not going to smash Monday out of the park as far as performance goes.
I kept the swim easy, very low volume and my Sauna was only 10 minutes. Less than half of what I normally spend in there. I knew my body didn’t need the extra stress. I had a nutrient dense breakfast, drank plenty of water, did some gentle movement flow work around midday and had a short afternoon nap. Then I got an early night.
If I didn’t have the awareness around my state management (AND the lifestyle flexibility) to have a low-stress day I would have found myself come Tuesday having to do some damage control to get my State back to something resembling my normal. Burning the candle at both ends may be ok for a few days, but no one gets a state management free pass.
Fortunately, I have a job and a personal situation that allows for some flexibility in regard to managing my stress. It hasn’t always been that way. Shift work for 20-years, 3 kids under 5, a big mortgage etc. Let’s just say I’ve got some idea of what a lack of lifestyle flexibility is like. I get it.
But, there are still things we can all do to manage our State.
It starts with self-awareness; identifying your weak points and then deliberately practicing how to intercept and choose a response that will help, rather than harm.
Some areas you can delve into that may help.
Learning to use your breath as a tool in managing your state is a simple and readily accessible strategy that can have a huge impact. Breath work can be a deep rabbit hole, but it doesn’t have to be. Simply start by bringing an awareness to your breath as you go about your everyday life. Try to breathe through your nose as much as possible. When it comes to training, aim to stay in control of your breath regardless of how intense the session is.
There are mountains of research that shows only bad things happen (technical term) when you don’t get sufficient, restorative sleep. Also, when you’re tired, it can be so much harder to choose a helpful response. A pre-bed routine is a must. It can be as short; 5 minutes, or as long; 1-hour plus, as you like. The important thing is that you’re doing something consistently to signal to your body and brain that it’s time to wind down. Anyone who has had kids knows the importance of a pre-bedtime routine when it comes to babies and toddlers. We adults are no different in that regard.
The things we consume give our body messages; release this hormone, suppress this one. Send help to this area… When we consume nutrient-dense foods in quantities that support our energy needs, we are positively managing our state. When we grab whatever we can find to stuff in our pie-hole we are reacting to primitive signals that may negatively impact our state. Most people could do with eating more vegetables. That’s probably a good place to start; at least 5 serves a day.
We are designed to move. If you’ve ever done a long-haul flight you’ll know the feeling of getting off the plane at the other end feeling pretty damn rough. It’s not just the jet-lag or the sucking in of recycled farts. It has a lot to do with sitting on your butt for so long. Sit in an artificially lit office for 8-hours a day? Not much different. There’s a reason you feel exhausted after a day at work, even though you’ve hardly moved. All that sitting around negatively impacts on our state. Exercise and movement are the antidotes. Do it outside for extra credit points.
We are pack animals. We’re not designed to be by ourselves. Mess up in days gone by and a common punishment was exclusion from the tribe. We thrive on human connection. That can come from family, work colleagues, the people you chat to at the gym, a community group, a sporting team… what it’s not is followers on social media. Sitting at home scrolling or hitting like is not connection. While social media can help us to connect with others, the connection really occurs when we’re spending time with people, having great conversations, sharing our thoughts. These days, this can be one of the more difficult components of state management. It’s easy to disengage and spend our lives disconnected. I know it’s a tough one for me.
Without getting too esoteric or woo-woo, when I say meaning and purpose I’m talking about having something to work towards. Floating aimlessly through life is a really good way to negatively impact your state. It’s amazing what setting a goal, finding some focus and having a purpose can do for your state.
This article isn’t intended to overwhelm. Moreso, I’d like to provoke some thought on your behalf about what step, or steps, you may be able to take to help you improve your state management and improve your well-being. To inspire you to take a step, no matter how small.
My advice, start with one thing. Make it a small thing that you can work on doing consistently. When you have consistency, you’re getting in the reps, add something else.
It’s the small things, done consistently, that lead to massive change.
Breath work, physical training, movement practice, exercise, your nutrition, meditation, journaling, mindfulness….
What do these have in common?
While they all inhabit the health, fitness and wellness space to some degree, what they have in common is that they are all tools that affect our State.
When I say State, I’m referring to the condition of you. Your mind, your body, your emotions, your feelings… you at a cellular level. The organism that is you. What you eat and drink, your training, your thoughts, your relationships, your conversations, your sleep, your perceptions, your beliefs… all impact your State in various ways. You may train like a #beast, 7 days a week, 2 hours a time, hard and heavy, getting after it and you may think you’re doing what’s best for your health.
Is it helping or harming?
Is training your stress management strategy? No problem with that. Millions of people use exercise as a stress management strategy. Some use food. Some use breath work. Some use all those. But is that strategy helping or harming?
What if instead of stress management, we looked at State management; how we manage the effects of stressors on our State? Would that help determine what helps and what harms? Our body is smart. It is always doing its best to keep us in homeostasis; a level of normality for the organism that is us. It’s about survival. Our body does what it can to keep us alive.
When we exercise, this is stress. In response to that stress, we adapt. This adaptation occurs so the next time we experience that same stress, we, our body, can choose a better response. It changes our normal so we can survive. But, if we are not wise with our exercise or training decisions, we may not be getting the adaptations we are looking for. Our new normal may in fact be a state of dis-ease.
Likewise, once upon a time we ate to fuel our body for survival. These days food has become more than survival. It is now a social thing, a celebratory thing, a cultural thing, an emotional thing. The changing meaning of food is one factor contributing to our chronic over consumption and related obesity epidemic. We evolved to place a high value on calorie dense; high sugar, high fat, salty foods, because they were essential for survival. The problem is we still have primitive needs, but our world has changed. We have evolutionary mismatches; where our current environment is at odds with our evolution as a species. We make poor decisions around food, we react, we consume things that cause our body stress and trigger adaptations to our State that harm rather than help.
This can lead to what I refer to as State mismatches; our reactions or decisions to things in our environment that impact our State in ways we haven’t yet learned or evolved to manage… shift work, sitting for 8-hours a day in an artificially lit office, an abundance of calorie dense food, connecting via social media…. When we don’t know how to deal with something in our environment, we often react rather than choose our response. If we keep reacting to these primitive, habitual signals, we will find ourselves continuing to head down a slippery slope where our new normal is one of poor health and disease.
What if we changed the conversation around exercise, nutrition, sleep, stress management and even many of the things seen as mental health strategies to a conversation around State?
When we develop an understanding of our State and the various tools we have at our disposal in managing it, we can evolve and learn how to choose a response that is more in line with our needs today rather than the needs of our primitive ancestors.
It really all comes down to your State.
From Florian M.
GHP Member – Amsterdam
I have been a regular follower of Shift for some years now and it has already helped me tackled a few endurance challenges thanks to the most efficient training system I have ever come across. But I must admit that when they started to talk about breathing practice and introduced it to the program, I was a bit skeptical and not willing to dedicate some precious training time to it. I mean between cranking a few more intervals on the bike and stopping to do some weird cadenced breathing, the choice seemed easy if I wanted to get the best training impact! Many of you probably still think the same.
Then, a few months ago, I was told by a running coach about the benefits of trying to do some runs with nasal breathing only and decided to give it a go. Let’s be honest, at first it sucks: you can’t go as fast as usual, it’s hard and you feel stupid. But very quickly I made progress and was able to run faster, and I realised that it allowed me to control my HR much better, to cool down quicker between intense running sets; it also just made more conscious of how I breathe when I train or race. I can now run at a strong pace for a while using only my nose and it has helped me become more efficient in general, meaning that I run faster with a lower HR than before. During races, I use nasal breathing as a way to stay in control and avoid burning out after a big push, like at the end of an uphill during a trail run.
Given the impressive results from this simple nasal breathing trick, I decided to look into more details at the other elements that the Shift team is now including into the training programs. I have started using some of the recovery protocols for a few months now and have been really impressed by the results: after a few rounds, I feel relaxed and my body seems ready to recover properly – it’s like hitting a reset button to stop the stress caused by an intense training session and switch to recovery mode immediately. As a result, I recover better and quicker, meaning that the next training session can be of good quality again.
Even more recently, I have experimented with some of the pre-training protocols and here I found that the results are even more impressive. I train first thing in the morning so sometimes it’s a bit hard to get into it, but the breathing protocols are now for me is like drinking 10 coffees without the jittering and other side effects: my body wakes up, my mind clears, I feel energized and my system is rapidly in sync and ready to push when I start my session a few minutes after. It’s quite mind blowing to be honest.
I am now playing around with all these different protocols and use them more often, when I feel stressed or struggle to fall asleep for instance. And I feel it is just the beginning because most of what I do is still unstructured and irregular. I will attend the upcoming AoB clinic in London to try to understand better what’s going on. But for most of you who are still new to breathwork and have been reluctant to try it until now, I can only encourage you to give a try! Start easy with some nasal breathing, play around and see for yourself.
Join Shift founder Brian Mackenzie in the second episode of The Disruptors – conversations with those disrupting the norm.
