The Fountain of Youth

By Leave a Comment
Aug 21


Don’t laugh; the Fountain of Youth really does exist. Living longer does not only apply to HIV+ folks, this information will work for everyone. Following some simple guidelines and principals can have you on the path to increasing your life expectancy.

Many people from different walks of life told me precisely what I needed to do to prolong my life while dealing with HIV. What I found along the way, and with my experience is that these ideals also apply to everyday human beings.

I have spent (and continue to spend) countless hours meeting with gurus, coaches, doctors, and experts in different fields to figure out how to improve my chances for living longer. I’ve also read countless books, articles, and blog posts. Along the way, I have compiled information from friends, family members, authors, scientists, and a plethora of other sources. Here is a little bit of what each of them had to say:

  • Doctors told me that the only way to prolong my life was to take a daily regimen of medication and never miss a dose. They explained that I must work hard at always taking my prescriptions at specific times.
  • Fitness Fanatics said that the only way to live past my doctor’s timeline was to lift weights, do cardio, and maintain a fit body. They encouraged me to join a gym and make sure that I worked out at least five or six times per week for an allotment of 45 minutes or longer.
  • Religious Zealots told me that the only way to survive was to give myself up to God, pray for his support, and leave everything in God’s hands. They explained that there was no man-made solution to my problems and that only through God would I last on this earthly domicile.
  • Health Nuts encouraged me to refrain from smoking, drinking, and indulging in recreational drugs. They also explained that I needed to eat only organic foods and stay away from processed “shelf food.”
  • Positive Thinkers revealed that I had to think only positive thoughts and breathe out the negative thoughts. They went on to show me how a positive attitude and outlook would go a long way in helping me survive on this pale blue dot we affectionately call Earth.
  • Nutritional Nuts explained that eating a healthy diet and banning junk food was the only way to live longer. They explained that I must carefully calculate my calorie intake and distribute the macronutrients properly.
  • Yoga Enthusiasts relayed that in order to make it, I must meditate, stretch, and find my inner self. These gurus and yogis laid out a plan of daily relaxation and a stress-free living style that would allow me to accomplish my goal of prolonged life.

    •  

    While I see the power in each person’s viewpoint, I also saw that they were strong in individual ways. So, I found myself asking the question, Who is right?

    After ~28 years of survival with HIV..

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    . After studying literally hundreds of books… I can tell you that I believe that I am here, one of the longest surviving HIV+ people in the universe, because…

    …Drum roll please…

    It is my honest opinion that I am here today, typing away, because I have combined the advice and knowledge from everyone on those lists and created my own plan based on my lifestyle and needs. The short answer to my question is, They are ALL right!

    It’s also my guarantee (or you can get your money back, no questions asked), that if you apply these same principals in your life, that you will live longer.

    I hope you have a great day!

    -Vaughn

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    How To Properly Fight Yourself

    By Leave a Comment
    Aug 7


    Today’s topic is something I’ve practiced and improved upon for years. It’s something that I believe very strongly in… The power of the mind. It is my honest belief the brain holds more answers and power than we can imagine. Not the least of which is the ability to cure ailments in the body. Today we’ll talk about how I have tapped this power and managed to survive for 28+ years with a virus that was supposed to have killed me 25+ years ago!

    Most of you know that I run another blog called HIVLongevity.com. In many of my previous posts on that blog I’ve talked about “the war of the body.” I’ve even posted some information about it. Today’s article is based on some of those previous posts and I’m going to breakdown my idea and how it has helped me. You can determine if it would benefit you in your life. That said, if you decide to try it out, I guarantee that you will be amazed at the results!!!

    It has been my motto to stay away (for the most part) from discussion about my HIV. This posts sort of relies on it as proof and as an extreme example of how this type of meditation works. Let me step out on a limb and discuss how I turned my low T-cell count into a climbing number, and potentially saved my own life. Many moons ago, my HIV was winning the battle of stealing my life. I was taking 22 pills each day. And, I was taking them five or six times per day. Each time I took the pills I was thinking (literally) to myself, I’m taking this medicine because I’m dying. It may not sound like much, but that single incantation was bombarding my body with negative thoughts and powerfully dangerous chants five or more times per day. No wonder I was dying!!!

    One day I literally woke up and discovered an answer to changing this and prolonging my life… This type of negative thinking was truly a devious and deadly mistake and I figured out a way to not only improve myself, but turn my death spiral into a form of survival. I realized that I could just as easily chant something motivational and positive instead of my typical doom and gloom. I came up with a better statement to say with each ingestion, and decided to give it a try. From that day forward, instead of thinking about dying, I altered my internal message to, This medicine is healing me, making me stronger, and giving me longevity. You might (or might not) be surprised to hear that this immediately turned around my emotions and even my health!

    This solution was so simple that I kicked myself. Of course I could teach myself to use positive brainpower to redundantly think of optimistic things instead of pessimistic.

    Shortly after adapting this solution, I took it several steps further and incorporated my meditation into an event. I started envisioning a battle going on in my body. And, as I took the medicine and chanted positive things I also imagined my meds being field generals in a war in my body. Each of these generals was given regiments of T-cells and I saw them rolling through my body and kicking virus ass. I still use this technique today, and I am healthier than I’ve ever been in my entire life.

    Recently, a friend, mentor, and two-time cancer survivor, Alan Hobson (cancer survivor and bestselling author of Climb Back From Cancer), showed me a powerful way to do what I was doing and make it more peaceful. He said, instead of viewing a war in my body, why not imagine a flowing river of holy water (or something similar). In this way, you can imagine magical water flowing into your body and cleansing it from the inside out. This was a powerful alternative to war that I had never even considered. To this day, I sometimes switch my war meditation and turn it into a pristine river of clear, healing water.

    The positive thoughts, war, and holy water turned out to be more powerful than I ever imagined, and my T-cell count has climbed through the ceiling!

    Later on, I discovered that I could use a similar positive incantation session for other health issues

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    . Over the years, I have become obsessed with mental healing. I use images of my favorite American generals to command troops of cells to combat illness and ails of all sorts. I spend time imagining General William Tecumseh Sherman (one of my favorite wartime generals) crashing through my body tearing viruses and other bad elements to shreds like he did the South. My General Sherman shows no mercy for the enemies that have entrenched themselves in my flesh. Whenever I pull him out of the thin air to use in battles against my sicknesses, he offers no quarter and cuts a swath from shoulder-to-shoulder and head-to-toe. No mercy!

    This violent engagement is an important weapon in my overall war against the disease that plagues my corporeal self. As a matter-of-fact, I consider it as powerful a tool as the medicine that is prescribed to me by extremely competent physicians.

    I’ve recently included attacking hemophilia episodes (bleeds) with a similar technique. I have tried many meditations and one of my favorites is having a team of engineers who move in under the command of a head engineer. They are building a damn of sorts. Essentially, I get into a peaceful resting position with my offending joint (usually my ankle or knee) elevated and cooling under an ice pack. Then, I calm myself and move into a meditative state by flushing my thoughts and centering myself. Once I am focused, I have the head engineer move into my body, and lead a team of engineers and builders to the local area of the bleed (this is all in my imagination… I can literally see a team of workers marching through my arteries and arriving at the bleed location). Once there, my team surrounds the bleed and curbs it using tools, supplies, and ingenuity. I spend ten to thirty minutes focusing on this response while the ice and elevation do their parts. It’s my belief that my bleeds are less severe and often heal quicker/easier because of this mental process.

    Lately I’ve broken down different parts of my meditation and improved upon it by imagining the separate areas of my body (mostly organs) and what there roles are. Here is a breakdown of my process:

    Brain is the general (commander)

    Heart is the special forces (think Navy SEALs or Army Delta Force)

    Blood is the foot soldiers.

    Liver is the defensive units and artillery.

    Stomach is the supply units.

    Lymph Node is the hospital corpsman (medical and doctors).

    Arterial Infrastructure is the explorers and spies.

    Skin is the radar and sonar.

    Nervous System is the communication channel.

    You get the idea? Basically I focus on each of these areas individually during my meditation and utilize them accordingly. I know this may sound like science fiction or the rantings of a lunatic, but I truly believe that I’m here today, alive and kicking, (at least in part) because of this powerful tool… My brain!

    Imagine if cancer patients successfully used this technique (along with medicine and a healthy lifestyle) to cure themselves?? Wouldn’t that be awesome?! Remember that this technique can be applied to almost anything corporal. The next time you have a headache, why not try something along these lines? What do you have to lose by spending a little bit of time relaxing and meditating?

    I’m looking forward to hearing your opinion and experiences, please leave me a comment and let me know if you believe in this type of medicating and also if you’ve ever experienced anything along these lines.

    Sent from the field,
    General Vaughn Ripley

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    How to Fit in Fitness

    By Leave a Comment
    Aug 5


    We’ve all been there… Each and every one of us über fitness nuts have brief stints where we fight internally and struggle to get a simple workout in. I’m fighting that battle on a regular basis. So I thought I would put some of my thoughts down to share with some of you.

    It seems tougher and tougher to get a workout in these days. My job is busier than ever. I am working more hours than ever. Especially nowadays with the advent of smart phones. I even find myself working at 2 a.m. when I wake for no apparent reason and then check my e-mail while lying in bed. I get up at 5:01 a.m. to get ready for the work day and usually don’t get home until 7:31 p.m. Once home, I crack open the laptop and sit on the couch and get back to work. Before I know it, it’s time to put the kids to bed and I am winding down… Where did my day go??

    On top of work, I keep up with two blogs, personal forum, writing my books, reading books, and studying fitness magazines to see the latest trends in getting bigger, stronger, and faster! Did I forget to mention the Facebook? Ahhhh..

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    . Love wasting time communicating with people in the virtual world.

    Lest we forget family. I juggle a wife and two kids. And, Trinity, who is eight years old, takes piano lessons and gymnastics. Guess who takes her? (well, actually we normally take turns on this one, but you get the picture). Now she talks about karate and dancing. Holy dump!!?? I haven’t even mentioned Xander and his karate, t-ball, lacrosse, and soccer!

    So… Where do I find time to squeeze in exercise? Wait… we aren’t done. Before talking about how to do it, let talk about one more thing. Even when I’m in the workout groove (as it were), I usually get hit with something that takes me out physically. Like right now, it’s allergy season. During the winter it’s colds and flu’s. Do you feel me? Stop me if none of this sounds familiar. *crickets*

    We all know that daily they prove how important rest and sleep are. So, how can I possibly get enough rest and do workouts too? I’ll tell you… Actually, I’ll let you in on a little secret. I cheat. That’s right folks… You heard it straight from the straight shooter. I don’t listen to that crap being spoon fed to me. Eight hours sleep my ass! I know that something has to bend. My work ain’t gonna bend (at least not on a regular basis). My family won’t bend (and I would not ask them to). Daily grind stuff won’t bend, because it is all necessary. And, taking time to eat will not suffer, because my body will not let me. That leaves one thing. Sleep. I steal from the sandman. I know that I’m going to get some boo’s and a few hisses after that statement. C’est la vie, baby! I’m not saying you have to do it. I’m just telling you what I do. Life is too short to worry about losing a few zzzzz’s. You snooze, you lose. The early bird catches the worm. And, my favorite, I’ll get all the sleep I need when I’m dead!

    So, what does all that mean? You ask. It means that I set my alarm for 4 a.m. (an even number? WTF?) Okay, I really set it for 4:12 a.m. I wake up early and I bang out my run or my bicycle ride (depending on the day).

    Got a better idea? Post a comment and let me know.

    If you manage to squeeze in tough workouts despite the craziness of life, I salute you! Keep up the great work!!! And, please chime-in with your secret!

    See you at 4:12 a.m. sprinting down the empty, dark, and chilly road!

    -Rip

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    Fitness in a Nutshell

    By Leave a Comment
    Aug 1


    There is a fad that is sweeping across America (and the world for that matter). It is categorized as healthier living. With more than 30% of Americans being classified as obese, it is time for this fad to kick into action!

    Gratuitous Disclaimer: I am afraid that before I talk about this fantastic subject, I must first warn you of the inherent danger associated with it… Working out and exercise can be dangerous. You can be seriously injured, crippled or killed. The opinions, stories and ideas presented here are my own and do not constitute a recommendation of or endorsement for any particular or general use. You should seek a professional medical evaluation before starting an exercise program. If you choose to workout, you do so at your own risk

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    With that painful dissertation out of the way…

    Exercise is an essential part of life. Without it, our immune system falters, our muscles atrophy, and fat reigns in our bodies. On top of all that hype, I am in really good shape. As I type this Blog entry, my weight is 186 pounds and I have ~12% body fat. I am stronger than I’ve ever been in my life and I am 46 years old. Don’t let my young age scare you away… There are people in their 70’s who are still weight lifting and having excellent results and gains! Join the mayhem!
    me

    There are literally hundreds of reasons to exercise… My top picks are these:

  • Functional Strength – I want to be able to help my friends move into their new house without suffering through three+ days of pain. I also want to be able to jump on my mountain bike on a whim and hang with others without agony and pain afterward.
  • Core Strength – I want my lower back and abdomen to be top-notched. I avoid injury in this area at all costs. It is important to me to maintain a very strong and healthy core, which is where most of your strength originates.
  • Joint Strength – My knees, hips, ankles, shoulders, and elbows used to ache me. Much of this pain stems from bleeds in these joints when I was younger. I fear that the blood has helped to deteriorate my cartilage, etc. Regular exercise has helped to stabilize each of these areas, and I no longer have any joint pain whatsoever.
  • Muscular Body – It is important to me to look good. I do not consider myself vain (not overly anyway), but I do take pride in the body that I have created through tons of hard work. I feel better about myself and more confident when I stand strong and muscular. This conveys in all aspects of my life.
  • Healthy Body – This one doesn’t really need any explanation. My immune system is already in a fight for its life (literally), so every little bit that I can do to turn the tide of that battle I will do. Exercise can lower your cholesterol levels, prevent heart disease, and even stop diabetes and cancer for starters…

    •  

    Those are just some of my reasons for staying in shape, but you get the point… Now, I want to address some of the more popular ways to achieve this so called strength and physical fitness level.

    Anaerobic
    In it’s simplest description, anaerobic training is bursts of high activity that trigger anaerobic metabolism and result in lactic acid creation. One of the most famous forms of anaerobic exercise is weight lifting. Athletes and fitness buffs use anaerobic exercise to strengthen and/or increase muscle. Basically, you work yourself until ample lactic acid builds up in your targeted muscle group and they fail.

    For strength training, most people will try to do between four and eight repetitions of exercise in each set. By doing eight or fewer repetitions, you are primarily targeting the fast twitch (power) muscles. It is essential that you bring the muscle group to complete failure (sometime beyond failure with advanced techniques like negatives, stripping, etc.)

    For mass training (think bodybuilding), most weight lifters will shoot for muscular failure between eight and twelve reps. This allows the fast and slow twitch muscles to be a part of the exercise and gives the most overall growth (hypertrophy) potential.

    Endurance training (and/or trimming) usually entails doing more than twelve repetitions, as this will primarily use slow twitch (or endurance) muscles. And, fat is burned as you keep your heart rate high for an extended period of time.

    Aerobic
    The jury is still out on what type of aerobic activity is better than another. I use aerobic exercise like running to burn fat. I shoot for three days per week (with rest days between each session). During each daily activity, I try to workout for 45+ minutes and get my heart rate into a target area of 75% of my maximum predicted heart rate (MPHR = 220-your age). I should mention that I do not believe in this formula, because I am 46 years old and have had my heart rate up to 189! Your true MHR can be determined by a physician using a standard Stress Test.

    Bicycle
    This is my go-to (favorite) cardio-based training. As a hemophiliac, I find the bike riding is easier on my joints (hips, knees, and ankles) than running, so I can train more often and go for longer times. Also, for whatever reason, I find riding exhilarating and fun!

    Running
    I believe that running is the most popular of all cardio (aerobic) exercises. Probably because you can do it pretty much anywhere and you don’t need any equipment to do it. Heck, many people even run barefoot, although I don’t recommend this. I struggle with the boredom of running long distances, but do like a short 6 mile or so run. If you’re just starting out running, make sure that you don’t increase your distance by more than 10% per week. Otherwise, you’re inviting an injury!

    Walking
    Except to get from point A to point B, I don’t walk much. I find it boring and it takes forever to get what I want from it. Instead, I will run or use the elliptical. I should mention that I do walk before and after my runs as a warm-up and cool down. I also like to do one walk per week with my wife as a “getaway” for both of us, since we’re soulmates and best friends.

    I know that many people swear by walking, so I didn’t want to leave it out… However, it ain’t my cup of tea. To reiterate, I do walk a good distance each day, but not for exercise, I use it to get from point A to point B.

    Swimming
    I swim a couple of times per year. If I had a heated pool (or indoor) I’m sure I would do this on a regular basis. I think that swimming may be the best way to get a serious aerobic workout. If you do this, good on you!

    There are many other forms of aerobic exercise (far too many to list here). I just covered the tip of the iceberg… But, you get the general idea.

    Stretching
    Stretching is great to help relieve muscle aches after workouts and runs. It’s also keeps you flexible, renews energy, and helps to avoid injuries. For this reason, I believe that stretching should be a part of everyone’s workout plan. I stretch on my aerobic days. I stretch large muscle groups by slowly (never go fast, bounce, or jerk) moving into the stretch and holding it for 22 seconds. Near the end of my 22 seconds, I strive to stretch just a little bit deeper. Also, I only stretch after my workouts, as I have found that cold muscles do not stretch nearly as well and you might even invite injury or pain while stretching cold.

    HIT
    Have you heard of HIT (high intensity training)? It is incredible! Essentially, it consists of lifting weights two (or fewer) days per week. Each workout is a full body workout and it only takes 27 minutes to complete. On top of the anaerobic benefits, you also get aerobic benefits too. This is because there is very little resting in HIT and your keep your muscles working the entire time by a neat thing called “time under tension.”

    I know what you’re thinking, How can you get a full body workout in fewer than 60 minutes per week? I’m here to tell you that it works. I have been doing HIT for more than four years now and I have made steady strength and mass gains since starting. For the first time in my life, I am relatively injury and pain free. If you wanna give HIT a try, start by checking out Dr. Ellington Darden’s HIT forum:
    http://www.drdarden.com

    Also, I would suggest picking up his book: The New High Intensity Training.

    What do you do to stay fit? Do you stretch?

    That’s it for exercise… If you would like to learn more, simply drop by my forum and checkout the Fitness board here:
    http://www.vaughnripley.com/forum/index.php?board=14.0

    Cheers,
    Rip

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    Do You Train Despite the Conditions

    By Leave a Comment
    Jul 26


    We love training. That goes without saying. But, sometimes it can be tough to get training in. There are times when it’s raining outside… Times when it’s snowing..

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    . Times when the temperature is over 100 degrees… Essentially there are simply times when the weather does not cooperate with our outdoor activities.

    Before we start tackling this most-excellent subject, let’s get something out of the way…

    Disclaimer: Riding, running, or training of any kind in bad weather can be dangerous. The chance for injury is greatly increased during adverse conditions like rain, ice, snow, extreme heat, and so on. I often choose to workout despite the weather, but my experience level in these scenarios is high. You cannot determine your decision to workout despite the weather based on my opinion. We are all responsible for the things that we do. This is no exception. If you decide to workout in adverse conditions, that is solely on your shoulders and you should weigh the costs and dangers carefully before doing so.

    Caveat: Do not use my above-mentioned disclaimer to pussy out of a workout!

    In all seriousness folks, if you like to exercise outdoors there will come a time when the weather or conditions affect your decision to do so. Once you’ve assessed the situation and figure out if you’re going to do it, there are some things to take into account and be aware of. You already know these things, but I’m going to address them anyway:

    1. Wet streets are slippery. Riding or even running in these conditions can result in a wreck, slip, or fall. Be aware of this and ease your pace and elevate your awareness.

    2. Rain not only creates wet streets, but it also makes puddles and gets equipment wet. Remember to protect your electronics (phone, mp3 player, watch, and so on), wallet, and anything else that shouldn’t get wet. Also, when you’re done with a ride, remember to clean your bike extra well and lubricate all moving components.

    3. Lightning often accompanies rain and can be extremely dangerous.

    4. Mud puddles and slippery conditions usually exist AFTER rain is done and gone. These can create additional hazards like splashing on your riding glasses and blocking your vision (among other things). Also, it is very easy to hydroplane in puddles.

    5. Extreme heat saps your energy, depletes your hydration, and causes a multitude of issues.

    6. Extreme cold can create icy conditions that you aren’t even aware of (think black ice). Prolonged exposure can also produce hypothermia and frost bite.

    7. Wind can not only blow you over but it can also blow you into oncoming traffic. And, debris can become dangerous when blown into your eyes.

    8. The sun can be brutal. Sunburns can ruin an otherwise fun long ride or run. It also can burn your eyes if you don’t don protective sunglasses.

    9. Night time is a condition that we often overlook. Just be aware that not only is your visibility limited in the dark, but so is that of drivers who are out and about.

    Speaking of other drivers and such… Remember that no matter the conditions, if the weather is limiting your abilities and awareness then it’s doing the same for other people on the road. Use caution!!!

    These are just a few of the things to consider when training despite the weather. Honestly, I love getting out to run in the rain. It rejuvenates and invigorates me. Rain is my friend. However, I respect it, and stay aware of consequences. Train smart and always be ready for the effects and your chances for an injury free day are higher.

    Finally, you should be aware that weather can change during a training session (especially longer runs and rides). Be prepared for changing weather and it’s less likely to ruin your day.

    When the weather is exceptionally bad you can always move your training indoors. Sometimes prudence is your best friend!

    Do you train when the weather is bad? Do you adapt or do anything special for bad conditions?

    Thanks for dropping by,
    Rip

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    Nutrition in a Nutshell

    By Leave a Comment
    Jul 10


    …from soup to nuts…

    Let’s talk about food! after I go over the rules of engagement: DISCLAIMER – the ideas presented here are merely guidelines to help you on your path to enlightenment. I strongly urge (and insist) you to seek the help of a professional nutritionalist and doctor before attempting to make changes in your diet. If you follow any of my hair-brained schemes and ideas, you do so at your own risk!

    Oxygen
    Oxygen is a chemical element. By mass, it is the most plentiful element on earth. It is also the third most abundant chemical element in the universe. Often overlooked by healthy people, Oxygen is the most important thing that our body takes in.

    Among other bodily functions that are affected by oxygen, ATP (adenosine triphosphate) is one of the biggies. Approximately 40% of ATP, or the high energy molecule, is made up of oxygen. Cutting through the obfuscation, ATP is a key part of our metabolism and muscular restoration. And, according to the percentages, oxygen is the key part of ATP.

    What does all of this mumbo-jumbo mean? You ask. I bring it up, because for the most part we spend our day worrying about how much water we drink and the quality and quantity of food that we eat. But, we often overlook the most important element that our body needs… Oxygen.

    Breathing exercises are a great way to increase oxygen levels in our body. There are manifold ways to increase your oxygen levels. Two of my favorites are:

    • Take four quick powerful breaths in through your nose. Then, exhale four quick blasts out your mouth. Repeat this for about five minutes and feel the energy shoot through you!
    • Take in a slow, deliberate and deep breath while counting to seven. Hold the breath for a count of 28 and then exhale slowly for a count of 14. You can change the number of seconds, as long as you do so in the following ratio: 1:4:2. E.g. 10 seconds in, hold 40 seconds, 20 seconds out. Or, 5 seconds in, hold for 20 seconds, 10 seconds out. I also regularly use a tool, called the PowerLung. It is a very powerful exercise tool that works the lungs like nobody’s business!

    Water
    There are so many different opinions on how much water that we should ingest on a daily basis… The proper amount is a subject that I don’t even wanna touch on. Let me just tell you that water is a vital component that our bodies need. The human body is made up of approximately 65% water. We need it on a regular basis, or we will dehydrate and eventually die.

    I am a firm believer in superhydration. I drink approximately 160 ounces of water each and every day

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    . This may seem a bit excessive to many, but I can tell you that I feel better and stronger when I do. Also, I feel that my metabolism is working more efficiently. That said, if you decide to superhydrate, you must be aware of hyponatremia; which can be deadly.
    fasting
    Many people ask me about trips to the men’s room… Well, I think that my bladder adjusted. Shortly after I started drinking this much, I adapted. One thing that I should mention is, I try to limit my water intake after 5 p.m. to avoid nighttime runs to the porcelain convenience.

    Food (protein, carbs and fats)
    I’m not a big fan of the fad diets. Especially ones like the low carb Dr. Atkins ones. Carbohydrates are an extremely important part of your diet and they provide energy stores. On top of that, many of these diets have proven to mess with your body’s natural acid levels.

    I feel that a balanced and healthy diet of 60% carbs, 20% protein and 20% fat is a great way to go. The caveat with this one is that the carbs must come from healthy sources. I also think that it is fine to eat smaller, more frequent and healthy meals. I am a firm believer in deciding on your meal plan and tracking your calorie intake. It often feels better to keep food coming in every two or three hours, instead of going 6+ hours between meals. I also find that it’s easier to control my intake when I eat throughout the day.

    That said, I also like intermittent fasting (16 hour fast with 8 hour of eating) each day. I think the most important thing you can do is investigate all of the different forms of meal breakdown and do some of your own testing on your body. See what you like, can live with, and works for you.

    I’m sure you’ve heard that breakfast is the most important meal of the day… I know many folks who only eat lunch and dinner. They complain of low energy levels and usually have excess body fat. Spreading your meals out and eating healthier might help you find more energy and even start knocking some pounds off! Once again I believe the effects will be different for each individual. Do some of your own testing and find out for yourself.

    Trans and Saturated Fats
    Over the last couple of years we have heard more and more about TRANS FATS. They are horrible!! Remember that foods only have to list them if there is more than .5 grams in there… Instead of reading the label for TRANS FAT percentages, try looking at the ingredient list and seek out things like POLY UNSATURATED YADA (minus the yada).

    Here is a neat site that lists many fast food restaurants who have stopped serving the devious TRANS FATS.

    TRANS FATS are not the only bad fat out there. They have an ugly step-sister called SATURATED FATS as well. After TRANS FATS, SATURATED FATS are the next worst thingy. Avoid them wherever possible.

    Remember that a certain level of fat intake is vital to your well-being. However, you can pick and choose which fats to ingest and which ones to skip right over. And, for goodness’ sake, skip that crazy diet that says eliminate most of your carbs and replace them with fat. That is malarkey (IMHO)!

    Diets
    I already stabbed the Atkins diet in the back… Need I say more? I am against diets (per se). When I hear “diet,” I hear, “DIE – et.” This just doesn’t ring true to my uber-sensitive ears. Instead of a diet (which comes and goes like the wind), why not create a nutritional plan that you can live the rest of your life with?

    Vitamins
    Do you need them? How much is too much? When should you take them? Is Santa Claus real? I can answer some of these questions…

    Vitamins are an obvious necessity in your life. However, there is a craze and hype out there stating that you must take loads of them. Most people eat a nutritious enough diet to receive most of the daily vitamin needs that their body craves.

    I take a multi-vitamin (half of the bottle’s recommended dosage) each night. I determined (by the deep yellow urine I was excreting) that I only needed half of the manufacturer’s recommended dosage.

    Supplements
    I really dig some of the benefits of Creatine. I usually take Creatine Monohydrate (5 grams per day). I haven’t found any other supplements that do anything for me. I should mention that since starting the H.I.T. (High Intensity Training) style of working out, Creatine does less for me than before.

    I will drink a weight gain shake and things along those lines, but I stay away from the majority of supplements that are available. There is a HUGE market out there. And, people spend gazillions on supplements that don’t really do anything for you. The best advice I can give you is to baseline yourself before and after taking anything and see if/where it gave you improvements.

    Alcohol, Caffeine, and Nicotine
    This is a tough subject for me. I indulge in all of these. However, I should mention that moderation has been my key to success. I may smoke one or two cigarettes per year (at least one on Thanksgiving after turkey and stuffing), several cigars throughout the year and an occasional hookah pipe (tobacco only, folks). I also have been known to dabble in a little drinking from time-to-time. Probably my biggest crutch is the caffeine… I go through stages of not drinking any at all to five cups of coffee per day.

    “Moderation is a fatal thing. Nothing succeeds like excess!”
    -Oscar Wilde

    While this quote stirs feelings and sounds really COo.oOL, I must admit that I am a fan of moderation. This is true of more than alcohol and nicotine… I find that it works for everything in life. Try it on for size and let me know what you think.

    Until next time, gambatte kudasai!

    -Rip

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