OPINION: Burgers and Barbells: Finding Balance in Your Diet and Workout Routine

Sep. 6—DICKINSON — Typically we use this column to highlight cool restaurants and share funky recipes, but this week we're doing things a little differently. I'm going to help you reexamine your relationship with food and exercise in order to improve your quality of life.

There's a silly misconception that in order to get in decent shape, you must militantly adhere to a strict diet of grilled chicken and broccoli. As Joe Biden would say, that's malarkey, a lame excuse to avoid making incremental improvements. If you are that disciplined, Godspeed to you Sgt. Hartman, but most of us are not.

Relatedly, most fitness centers are packed in early January and back to normal activity levels within two months. The reason is that most people set unrealistic standards. They become discouraged when results aren't quickly apparent. Many give up, feeling like failures after missing a couple workout sessions or indulging junk food. Start with small, attainable goals. Don't give up the greasy drive-thru completely, start by setting a limit lower than what you currently consume and gradually reduce the frequency of your visits from there.

I still consume pizza, ice cream, soda and candy at least once or twice a week. I never feel guilty about it and I'm in the best shape of my life. The difference lies in the moderation, made possible by the boundaries I set for myself. For example, I drink regular soda when out with friends but at home all I have in that department is a variety of Zevia — just as good if not better than the real thing. I have no candy in my apartment and only eat it at the office.

It helps that I lift weights at the WRCC four times per week, play racquetball almost every Sunday and am blessed with a high metabolism that allows me to be more lax in my diet than most. I'm also not a physician, so consult with yours before making sweeping changes to your diet and exercise regimen. This is simply what has worked well for me.

Have contingency plans in case you're suddenly unable to complete a routine workout. Buy some cheap, basic fitness equipment and stow it away in your closet. There will be snowstorms in the coming months. If you must stay late at the office, substitute by doing pushups, followed by a walk up and down multiple flights of stairs. It's crucial early on in this fitness journey to build and sustain momentum.

If muscle growth is your goal, sufficient protein consumption is essential. Shoot for one gram of protein per pound of bodyweight. Buying protein powder is far more economical than premade protein shakes. If you want to be fancy like my Mom and use a blender they'll probably taste better. And you can make them healthier by adding certain fruits and vegetables. But for my purposes of building muscle, the shaker bottles work just as well. I also eat Oikos Pro and Ratio yogurts daily, which contain 20 and 25 grams of protein respectively.

Creatine, found naturally in seafood and red meat, is another useful tool for muscle growth. According to the

Mayo Clinic,

synthetic creatine supplements pose no health risk when taken as directed. It helps your muscles produce more energy for heavy lifting and intense exercises. I also drink a moderate amount of caffeine, one scoop of Amino Energy mixed in a bottle of Vitamin Water, throughout my workout to keep myself pumped up.

When you're at the gym, take your earbuds out occasionally and talk to people who look like they know what they're doing. You'll glean sage advice and make new friends. Having gym buddies you get excited to see will increase the likelihood you stay motivated and show up consistently. I befriended a diesel mechanic and former personal trainer who taught me more about workout science than I could've possibly imagined. The

West River Community Center

offers group fitness classes, as well as consultations with dietitians and personal trainers.

Pharmaceutical companies produce crucial miracle drugs that make life bearable for millions. Yet, Western medicine focuses too much on medicating away all of our ailments. So many of these medications merely mask the causes of long term health decline, and often entail side effects only marginally less bad than the symptoms they mitigate. More natural supplements such as multivitamins and fish oil shouldn't be overlooked.

Healthcare professionals and statisticians endlessly analyze and discuss lifespan, but rarely do we hear discussions on healthspan. Living 80 years seems pointless if you spend the last 20-30 walking slow, barely mobile, popping a dozen pills daily to stave off constant aches and pains. Exercise and nutrition play such an underrated role in determining quality of life.

If you're looking for more information on all of this, I recommend watching Max Lugavere's

interview

with Joe Rogan. Lugavere began digging into the scientific links between nutrition as it relates to brain health after his mother experienced "brain fog" and ultimately died of Lewy body dementia. He also hosts a podcast called

The Genius Life,

with deep diving interviews on food and fitness.