Super Smart Guy news update.

Fitness and nutrition affects work and personal performance.

You don’t need a complicated diet or exercise routine to get healthy and optimize your performance.

Develop some simple but consistent habits.

Most people know why they are overweight or out of shape. For those who don’t I recommend journaling everything you eat and do for 30 days. Then go back and read it, the answer will be on paper. Be honest and accurate.

You are better off spending effort improving some areas

  • Sleep (get enough)
  • Exercise (cardio and strength)
  • Quality of food (garbage in, garbage out)
  • Quantity of food (net flux)
  • You can’t out exercise a bad diet (exercise is like a world class sprinter, a bad diet is like a bullet)

And spending less (or no) resources here

  • Micro-managing your supplements
  • Fad diets
  • Fad exercise programs
  • Detox
  • Homeopathic

Book recommendation: Good Catbs, Bad Carbs, by Johanna Burani

Takeaway: Maximize fiber, fruits and vegetables. Minimize simple carbs like sugary drinks, juice, snacks, white bread and pastas.

Book recommendation: Salt Sugar Fat: How the Food Giants Hooked Us, by Michael Moss

Takeaway: minimize salt intake, sugar in food, and high fat foods. Skip the snacks and sweets. No sugary drinks. The food industry is like a crack dealer and processed, sweet, salty, and tasty snacks are the crack. Eat whole foods.

Some diets suggest eating all protein and fat. Don’t do it! balance your diet. Don’t obsess over ratios here, focus more on the basic rules and reduce overall calorie intake.

Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories

Basics are:max out vegetables, fruits, fiber, lean protein like seafood and turkey. avoid sweets and snacks. Only drink water (unsweetened tea and black coffee is OK, some sweetener is OK if done in moderation).

The city forces people to walk, get out of the car. (NYC)
Fosters a culture of physical activity.
Offers better dietary options. Junk food vs. fresh produce and healthier options.
Education – knowledge is power.
Cost. Fast food is cheaper than healthy food.
Peer pressure. Everyone else is doing it.
Exercise to your body is like using a car. Leave a car sit for a month and its difficult to start, idles rough, may stall.