Dean Karnazes: The Man Who Can Run Forever

Most runners have to stop when they reach their lactate threshold, but Dean Karnazes’ muscles never tire: he can run for three days and nights without stopping. What’s his secret?

Source: Dean Karnazes: the man who can run for ever

For those thinking “breed him” – it wouldn’t work.  The article said his lactate threshold is determined by his mitochondria, which is inherited maternally.  You would have to breed his mom or his sisters, but not him.  Additionally, it’s not that he’s immune to getting sore – he just doesn’t feel sore. And it is muscles only, so cardio and everything else is normal.

I’ve heard this sort of thing is common attribute in rowers.

Can Kitchen Clutter Influence Your Appetite?

It’s not just your mindset that can shape your eating habits. Your environment plays a role, too. And in the case of your kitchen, a pile of dirty dishes just might influence you in ways you don’t realize.

Source: Can Kitchen Clutter Influence Your Appetite?

Walking into a dirty kitchen makes me not want to cook anything. I just grab a snack out of the cabinet or fridge and leave.

Turn Your Goals Into If-Then Statements to Account for Roadblocks

Setting goals is easy.  Sticking with goals is not.

But you can improve your changes big time by just doing a little different planning.

Source: Create If-Then Plans to Stick With Your Goals

The key is to make your “then” statement actionable, specific, and positive. Simply saying, “If someone brings pizza, then I won’t eat it” won’t do much good. But something like, “If someone brings pizza, I’ll treat myself to hummus and crackers” is a lot more effective.

Hummus is high in calories, but it’s in the same boat as guacamole – it’s healthier calories than a lot of foods, and it helps with satiety.

You Snooze, You Win: How a Lack of Sleep Can Hold Back Your Weight Loss

In grade school, we were told that “You snooze, you lose.” Now as adults, we know sleep is important, but when life gets hectic it’s often the first thing we cut out. That’s truly our loss. In fact, crappy z’s could be a big reason you aren’t losing weight. Here’s why.

Source: You Snooze, You Win: How a Lack of Sleep Can Hold Back Your Weight Loss

One thing to keep in mind, though, is that despite an awful lot of money thrown at this by pharmas (it’s potentially the holy grail of a weight loss pill) while we have some interesting correlates on leptin and ghrelin and sleep and appetite, we haven’t really begun figuring out their mechanisms yet.

In fact, one of the more interesting bits of research that came out after that Chicago study was that that a population with untreated obstructive sleep apnea (OSA) has levels of leptin far above what their BMI should indicate, yet they are entirely resistant to its effects on appetite.

It’s also why any study involving leptin or ghrelin should be screening participants for potential sleep disorders, as the latter can wildly skew data. Unfortunately, almost nobody does that.

Study: 3 Things The Healthiest Eaters Are Doing Better Than You

Forget strict diets and resolutions. According to a new study published in the journal Psychology & Marketing, eating more nutritious foods on a daily basis can be as easy as following a three-step method that anyone “C.A.N.” follow.

Source: 3 Things The Healthiest Eaters Are Doing Better Than You

It’s actually a meta-analysis, of 112 studies.

The first two steps make the third easier, almost automatic.  If something is easy and attractive, you’re likely to develop a habit.  Which explains why processed and fast food has taken such a foothold in our diet.  It’s sabotage to exercise, only to refuel with processed/fast food because it’s convenient on a time/effort basis.  So I make batches of stuff that I eat throughout the week, and just needs a little time in the microwave to reheat.

Stick to Your Diet Plan by Using Black and White Rules

When it comes to dieting, thinking in “black and white” can spell trouble. Anyone who’s had that one cookie that’s “not on their diet” only to polish off an entire box knows exactly what I mean. However, let’s look at an exception where black and white thinking can help.

Source: Stick to Your Diet Plan by Using Black and White Rules

This is known as “Bright Line Rules”. Technically that’s a law term, but it’s been modified to be used for health in this use as setting rules for what you will and will not due to avoid tempting yourself with your less strict rules.

How to Talk to People Who Make Bad Health Decisions

It’s frustrating when your friend—or, worse, a stranger on the internet—is making ill-advised health decision. Maybe they smoke, or eat terribly, or buy everything Dr. Oz endorses. Maybe they refuse to vaccinate their kids. Here’s how to get through to them.

Source: How to Talk to People Who Make Bad Health Decisions

Odds are incredibly good that the person is not going to listen to shaming or holier-than-thou rhetoric. If the person really wants to listen to what you have to say, it’s much more welcoming when you can say “yeah, I used to smoke/drink/eat too much and it was REALLY hard to change”. And then let them ask you how you manage.

The Secret To Overcoming Procrastination: It’s Not About Willpower

Procrastination is a universal problem. Even the most irritatingly well-organized people know the agony of putting something off until the last … possible … minute. Why do we put ourselves through this misery, knowing the consequences? And how can we overcome the urge?

Unsurprisingly, there’s some deep-rooted psychology behind procrastination.

Source: The Secret To Overcoming Procrastination: It’s Not About Willpower

Hard work will pay off eventually, but procrastination pays off now 😉

How to Combat Diet and Exercise Self-Sabotage with Mindfulness

You’ve stuck to your diet today and you feel unstoppable…until your co-worker hands you a cupcake. “It’s just one,” you rationalize, devouring every inch. Guilt sets in. The once promising day is ruined, but not until you polish off a large pizza and a dozen cookies. Does this sound familiar?

Source: How to Combat Diet and Exercise Self-Sabotage with Mindfulness

There are benefits to failing on your plan (diet or fitness) – there will be days you can’t stick to it.

Science: How to Make Your Willpower Stronger

The holiday season is over, so it’s time to get serious about your New Year’s resolutions. But those fine intentions are only as good as your self-control. Here’s what you need to know about the neuroscience of willpower — and what you can do to make your will even stronger.

Source: How to Make Your Willpower Stronger — According to Science

It’s a rather long article, bordering on being a meta-study with how many studies it references for support.