The Journal #16
Hormesis. Fibre. Superhero. Leftovers.
01. HEALTH - Joe Gaunt
Understanding Hormesis - Part 4 of 6
Note *As always, please take professional advice on any of these steps before starting, with consideration to any pre-existing health conditions or concerns.
Hot Exposure: Embracing the Heat for Health
Saunas, hot baths, and other forms of heat exposure induce a hormetic response that has been shown to enhance cardiovascular function, promotes detoxification, reduces inflammation, and improves stress resilience.
Research indicates that regular sauna use is associated with a reduced risk of cardiovascular disease, Alzheimer's disease, and overall mortality. Heat exposure also stimulates the release of heat shock proteins, which play a crucial role in cellular repair and longevity.
Recommendations: Start with shorter sauna sessions and gradually increase temperature and duration as tolerance develops. Stay hydrated and be mindful of potential risks, especially for individuals with certain medical conditions.
As detailed in a previous post, I am a big fan of the 3 wave infrared sauna and use this 4-5 times per week as part of a wind down from the daily routine.
02. NUTRITION - Jonny Grayshon
Fibretastic.
2 simple nutrition targets to pay attention to each day are :
Protein intake
Fibre intake
Protein:
Preserves and builds muscle which is key as we age.
Very filling.
Tastes mega!
Fibre:
Packed with vitamins and minerals.
Slow to digest which keeps us full.
Increases gut health.
Adds bulk to our meals which also helps with satiety.
To keep it simple I’m going to give a ball park figure for any man to try and hit :
150-200g protein.
30-40g fibre.
Evenly spread these amounts out over 3-5 meals a day :
~30-40g protein / meal.
~8-10g fibre / meal.
Fibre examples :
1 Apple = 4g
1 portion of broccoli = 2g
1 slice of brown bread = 4g
1 handful of berries = 4g
Once you’ve achieved these targets, feel free to eat what ever you like after this.
Huh!?? Anything I like??
Yep!
This level of protein and fibre will not only improve health and promote healing, you’ll be so full you won’t really have much room for anything else.
So it would be very difficult to over eat following these guidelines. And you’ll be much healthier!
This framework fits my 80/20 rule for nutrition.
80% good stuff, 20% what ever you fancy, 100% of the time.
Ps
Remember to increase water intake as you increase fibre intake to keep bowels moving properly!!
03. FATHERS - Mike Bates
Superhero
I cite the lack of a father growing up, especially in my formative teen years, as the reason for all the things I have since personally achieved.
His rejection lit a fire underneath me and that flame will never go out.
I’m grateful for the adversity and hurt as it taught me the true power of fatherhood and I vowed to never to treat my children in the same way.
But sadly I’m not a typical example of a boy who survives a broken home. Many don’t.
Unfortunately almost half of children, especially boys, are growing up in a single parent household and suffering immeasurably following the loss of a father either through divorce or death.
Now, I understand that life and relationships are challenging. I actually don’t blame my dad for walking out on us for an other woman, it happens and I’m sure he had his reasons.
It is a choice and a difficult one.
Not choosing whether to stay or to go - it’s hardly ever a good idea to stay in a failed relationship for the sake of the kids.
But it is a choice whether you are going to be there as a father for your children afterwards.
Are you? Will you?
You will if you want the following things for your child:
To succeed in school - Children from single-parent households are 50% more likely to fail at school.
To stay out of prison and gangs - 76% of those in custody grew up in a fatherless home and fatherlessness remains a key driver for gang affiliation.
To be loved - Rejection in childhood casues trauma that will reverberate throughout that child’s life long into adulthood. My own insecurities following childhood rejection almost cost me my marriage, I’m lucky to have such a supportive, understanding and loving wife.
You will if you want the following things for yourself:
Wellbeing - Research has proven the significant uplift in feelings of happiness and purpose for fathers who are present in their children’s lives.
Love - Co-parenting alongside your partner builds trust and understanding and your relationship will be better for it.
Self-Respect - Knowing that your decisions have contributed to your child’s challenges in life is a life sentence for low self-respect. You will regret it, perhaps not today but one day.
I was invited onto a podcast this week with my good friend, Leeds Rhinos Head of Diversity & Inclusion, Superleague legend and NXT45 champion Jamie Jones-Buchanan.
Jamie used the archetypal Superhero story (a framework many stories follow) to describe the journey and challenges we will all navigate from childhood into adulthood. He described Batman and his challenging upbringing. Batman grew up without a father following the murder of his parents and he used that adversity to manifest his super-human abilities.
But the Joker also came from a broken home.
According to the Joker, his father was "a drinker and a fiend". Joker claimed that his father gave him his cheek scars due to him being terrified when his father brutally stabbed his mother sadistically with a kitchen knife which she attempted to use to defend herself.
So it is becomes a game of chance.
Some make it in life. Many don’t.
Is that a chance you are prepared to take for your children?
If not then you must harness your inner-strength and be the creator and playwright of the story of your own life and the life you want your child to live.
Be the Superhero. Be there for your children.
Don’t leave it to chance. You will regret it if you do.
04. QUOTE
"My father gave me the greatest gift anyone could give another person, he believed in me."
Jim Valvano
05. TIP
In a busy family household or a single person home food leftovers are a thing. (We actually make more on purpose to create meal prep which we know we won’t get time for mid-week).
Make the most of the food you have left over by following the 2:2:2 rule:
2 hours to get it in the fridge.
2 days to eat it.
Or freeze them for up to 2 months.
The Journal by NXT45
