Back when I was a touring musician, I prided myself on being a healthy performer. Unlike many others, I didn't stay up late, drink excessively, or eat poorly. Yet, deep down, I knew something was off. One morning at home, I stepped on the scale and was shocked to see 153 lbs—a weight I hadn't been since before high school. As a 6 foot male this number was a wake-up call, inspiring me to change my life.
At first, I had no plan (which I later learned is crucial), but I knew I had to start with my diet. Over the years, I had tried veganism, thinking it was the "right thing," but I eventually accepted that it didn't suit my physiology. I then turned to my old standby workout routine, but it hadn't been effective for me. Fortunately, my son Kalen, who was studying Exercise Physiology with a focus on Strength and Conditioning, helped me design a new lifting program. On May 7, 2021, I joined a gym and began my slow and steady journey, which continues to this day.
Throughout this process, I've strengthened my commitment to my health and well-being by embracing the six pillars of Mental & Physical Health. Here they are, along with some examples of what I do:
Sleep
Enhancing my sleep using the QQRT protocol has been crucial to my transformation.
Quality: I create a comfortable environment by regulating my room and body temperature and wearing a sleep mask to block out light. A sound machine Kim and I found in Iceland also helps.
Quantity: I ensure I get 8 hours of sleep each night.
Regularity: Maintaining a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends, helps regulate my internal clock. I go to sleep at 9 PM and wake up at 5 AM, with a 12 hour tech blackout period starting at 7 PM to help me wind down.
Timing: I've aligned my sleep schedule with my natural circadian rhythm. As a natural morning person, I feel great now that I'm no longer fighting my natural state.
Light
Exposing myself to sunlight in the morning helps regulate my internal clock. Spending 8-10 minutes outside in the morning sets a positive mood for the day. I also avoid unnatural light in the evening.
Exercise
I exercise seven days a week, with 4-5 mornings spent at the gym, depending on my 12-week lifting plan. Each plan includes an 11-week workout phase followed by a deload week and a week off for recovery. In addition to gym workouts, I walk frequently and engage in cardio exercises like hiking.
Nutrition
I follow a nutritious diet that ensures I get all my micronutrients and macronutrients daily, optimizing my mental and physical performance. Keeping my meals simple and clean is key.
Relationships (Including Self)
I've made more time for my loved ones, whether it's going on walks together, listening attentively, or making phone calls instead of sending texts. Most importantly, I value my relationship with myself, knowing that improving my mental and physical health makes me stronger and more available for others.
Stress Management
I've made significant progress in managing stress and anxiety by:
Eliminating news media consumption from television, radio, or print since 2020.
Stopping alcohol consumption.
Taking a cold shower each morning.
Exercising and spending time outside daily.
Reading books and listening to vinyl records.
Eliminating social media use.
I am happier and healthier than ever weighing in at 190 lbs from adding on pure muscle. Recognizing that I am a process, not just a person who must conform to societal expectations, is liberating. Now, it's time for me to get outside and enjoy life. I hope you do the same today!