Health in General - Exercise, Mental health, Food and Diet

[shed]

What happens when you get to the deep end?

He drowns 

[PilotMan]

Do you get any funny looks while doing this?

What happens when you get to the deep end?

He's got his own pool at home 

[RandomGuy99]

He's got his own pool at home 

Olympic size with multiple levels of diving board and a slide.

[PilotMan]

Olympic size with multiple levels of diving board and a slide.

No, it's a blow up paddling pool 

[pbrown355]

The challenge of surviving the deep end is good for the brain. How you survive it is what's good for the body. Simples.

[RandomGuy99]

The challenge of surviving the deep end is good for the brain. How you survive it is what's good for the body. Simples.

It must be like the underwater walking scene in Highlander.

[fredhiggins]

Easy way to add this into your day is try standing on one leg etc while teeth cleaning - if you have one of those brushes with a timer, that helps. Also good time to do calf raises. So twice a day something is built into your routine.

Popularized by the late great Michael Mosley.

Listen to Just One Thing on BBC Sounds or read the book for other little extras to increase your healthspan.

[PilotMan]

Popularized by the late great Michael Mosley.

Listen to Just One Thing on BBC Sounds or read the book for other little extras to increase your healthspan.

I really enjoy his content, such a tragic ending 😔

[Rick2468]

I am currently 6 days into a sugar-free streak. My aim is to make it to 6 weeks without sugar. My hope is that I will be in the habit of avoiding sugar by then so the streak will either continue or at least I will only have sugar in small moderation.

When I say sugar-free, I mean refined sugar and what I would consider unnecessary sugar. I make most my own meals at home but use ingredients like honey in granola. I also have fruit, bread and pasta. When I eat out I avoid sugar. It sounds like I am being flexible with my definition of sugar-free giving me room to move goalposts, as some people say you should avoid flour and fruit also, but I think I am rigid and I am keeping true to myself.

I eat healthy in general but I definitely have a binge habit. I can eat no-shit for 5 days then fancy something sugary and end up eating a whole box of jaffa cakes so I really let myself down (I am not proud of this). I am in a dreadful habit of once getting into a binge, thinking 'sod it I've broken my healthy cycle might as well go wild'. I find that I don't even find the sugary stuff enjoyable but just do it for the hell of it.

This habit really lets me down because I eat well most of the time and exercise regularly. I am a healthy weight but I still want to shake this habit. I spoke to my doctor who did give me a referral to see a therapist. I was keen to do this, and my health cover at work covers the cost which is very fortunate, but when I emailed potential therapists their availability was appalling and it was so hard to make appointments at convenient times and locations. I still haven't completely given up on therapists but I thought I would give sobriety from additional sugar a try myself.

So far my strategy has been:
- I drew a chart on a piece of paper with a line for each day, and I split the day into 4 segments, Bedtime to breakfast, Breakfast to Lunch, Lunch to Dinner, Dinner to Lunch. I cover in a box each time I complete the segment. I keep the chart in view most the time so I can see my progress. I even take it into the office and leave it in the corner of my desk. I previously used to track in a spreadsheet but having some tangible helps.
- Every couple of days I work out what percent of my remaining target will be achieved with each hour and day. The per day % increases each day which is really satisfying (I do a similar approach when I'm running long distance and trying to track how many miles remain in the race or session)
- I downloaded an app called 'I Am Sober', it sounds like it's just an app for alcohol but  you can select a number of vices like sugar and gambling. You write in why you want to do it and each day you make a pledge. I read through my pledges every morning and I think it really helps motivate myself. It's a free app with paid extras. I am using the free version, the paid stuff looks decent but think I can get by with the free stuff. If I make it a few more weeks I might upgrade to paid version to help the developer (think that's reasonable if it helps make such a big difference to my health).

The first 6 days have gone ok. First couple of days were easy as it was end of the week then weekend and I was motivated because I just started. The last couple of days were tough but I don't think I was anywhere close to considering breaking my binge. It does apparently get easier in general but am expecting some flucuations. I have drunk more decaf coffee since I started so I think that has been my main distraction.

I thought I would share this. If anyone else wants to give up something for the next 5 or 6 weeks. Respond and we can maybe check in every week or so.

[PilotMan]

@rick2468

Thanks for sharing, I hope you achieve your goals.

Sugar is more addictive than cocaine, dealers are everywhere, long term effects can be devastating, leading to diabetes and hundreds of other often incurable conditions.

I try to go by the 80 / 20 rule. I eat super healthy 80% of the time and allow myself to indulge the other 20%. I try not to beat myself up about any failures.

[RandomGuy99]

Embrace your inner Jaffa cake. 

[Jonestown]

Embrace your inner Jaffa cake. 

Or just give them, and their ilk up for lent.

[Strawberry]

Embrace your inner Jaffa cake. 

Often foods classed as sugar also are engineered combinations of fat, and salt all craved and enjoyed by the human body thanks to evolution.

[Thriceweekly]

I have only just seen this thread. Don't  normally look in this part of UKP.

If you want to supercharge your erection without using pills, or have a quality pre workout supplement, I can heartily recommend this smoothie:

Beetroot (2 or 3)
Watermelon (a quarter)
Pomegranate (half)
Spinach and/or rocket (2 handfuls)
Ginger (about the size of 3 10p's)
Lemon(half)

Try to use all fresh ingredients for maximum potency.

I also add the following:

Cayenne pepper (prob the most important)
Maca powder
Ashwagandha powder
Cinnamon
Cacao powder

I drink a glass most nights before bed with an l-Citrulline capsule, a l-Arginine capsule and two quality omega-3 fish oil capsules.

May sound like a lot of effort and expense, but I'm early 60s and haven't had such good nocturnal erections in years! It would be interesting if someone young and fit tried it to see how effective it would be for them 

This recipe should be enough for two or three glassfulls. So perhaps only need to make every other day. It soon becomes an easy enough routine.

Take an hour or so before a workout/sex.   

[Rick2468]

I have now been sugar free for three weeks, which is halfway through a six week target I set myself. I am targeting no refined sugar and added sugar. Fruit and wheat is okay. My secondary goal is to have a sugar free diet (or at least have hardly any) forever but thought I would set myself a 6 week target initially. When I gave up drinking I set myself an initial 3 month target and ended up being teetotal for 4 years and counting so hopefully similar happens with this.

It has been surprisingly easy. I have had some urges but nothing too bad except for one day I really wanted some Coke Zero but I managed to sit it out. Key thing has to keep well hydrated and try and make meal times interesting so I have something I look forward to eating. I've been trying new recipes etc. If I need a snakc I have some home baked bread which I find delicious, it's not the most nutritional source of food but much better than snacking on biscuits.

Health wise, I am exercising more and find I have energy and motivation for exercise which might just be due to the nice weather.  Apart from that there hasn't been much. I wear a watch that tracks my sleep and I checked to see if I was sleeping better since giving up sugar but there was basically no change in my score. Skin looks same as before I think. Hopefully there will be some longer term health benefits from giving it up.

[PilotMan]

@rick2468

Well done on going cold turkey with the sugar  ,

I've cut out a lot of added sugar foods, but the sugar dealers are everywhere, they tempt me, and I often succumb 

I'm focusing on what I do eat, more than what I should avoid. I've been trying to get as much diversity of plant based foods as I can.

[Rick2468]

I am on a good streak healthwise. Later on today I will hit my 6 week target of going without additional / refined sugar and sweeteners etc. Fruit and wheat is allowed. I haven't found it difficult to do, I craved soft drinks a few times early on but it's been normal and I've felt pretty full most the time. On the flipside, there haven't been any noticeable health benefits!

With hindsight I don't really have much sugar anyway which might explain why there wasn't any noticeable health benefits. I do tend to have binges where I sometimes fancy sugar and will eat a whole pack of chocolate digestives within a couple of hours. I hated it when I binged so if the 6 week challenge prevented me from doing that and minimised the chance of me binging in future then it is 100% worth it.

Cardio is going well at the moment. I am doing a couple of regular running events with friends now that the weather is nice so it is nice to have those to base other training around. I decided to give cycling into work another go and loving that so far. I am doing about 50 miles a week on my exercise bike, so thought I might as well cycle to work, it's actually quicker than getting the train due to the time to walk to the station and wait for arrival. I used to cycle in years ago and it was mostly great but some sections felt dangerous, they added cycle lanes around that area now which gives me a lot of comfort, I wouldn't have started cycling in again otherwise.

I also came up with a plan for my strength training. I have had no structure to my strength training for the past year, I just do the same few exercises whenever I remember to exercise. So I've come up with a plan to do different exercises a few times a week, and build up reps and have a deload week etc. I am in the 3rd week of a 4 week plan and I'm really liking it. My arms looks like they have been pumped up with a bicycle pump when I finish on upper body days, but they quickly go down again!

[PilotMan]

@Rick2468

That's a serious challenge, giving up the "white stuff". I'm not surprised you haven't noticed any immediate health benefits, if you were already conscious of not having too much of it.

The cycling sounds like a no brainer.

[RandomGuy99]

Why are Whey Protein containers half full when they arrive and the measure is buried halfway down in the whey?

[Paul9144]

Why are Whey Protein containers half full when they arrive and the measure is buried halfway down in the whey?

I don't bother with protein powders anymore.

I just go with a high protein diet and train hard.

However, when I did use them. I've always wondered the exact same thing?

[Moby Dick]

I enjoy a daily wank.

[Paul9144]

I enjoy a daily wank.

Haha

Well, I imagine most of us are partial to knocking one out every now and then lol.

[PilotMan]

I enjoy a daily wank.

You are a regular wanker

[Rick2468]

@Rick2468

That's a serious challenge, giving up the "white stuff". I'm not surprised you haven't noticed any immediate health benefits, if you were already conscious of not having too much of it.

The cycling sounds like a no brainer.

I've cycled in to work 4 times since the start of last week and it's been great so far. The cycle super highway feels very safe and it is even pleasant in places. Lots of cyclists on the route and it feels communal for the most part but of course plenty of dickheads on wheels out there too, I think already I can tell who is likely to be a dick or not by looking at them (either no helmet and on a hire bike, or in full lycra on a racer, in fact the lyrca guys tend to be the biggest twats).

I am using my old mountain bike but will buy a new one. I found a model I like, nothing too fancy as I don't want it to get nicked, but something nice and fun. Decided to go for a hybrid as I don't like the aggressive position of the road bikes, and also worried if I hit a pothole or something I am more likely to come off if I'm bombing it on a racer. The cycle to work scheme saves lots of money, just waiting for the voucher to come through. I annoyingly just missed this month's deadline so have to wait to early June. 

[myothernameis]

For anyone interested in losing belly fat, you could try Nutional Geeks, apple cider vinegar capsules

Support your metabolism, blood sugar, and reduce uncomfortable bloating with Apple Cider Vinegar+. Our all-natural formula contains high-strength apple cider vinegar and is enhanced with chromium picolinate and cayenne pepper.

Boost metabolism & regulate blood sugar
Reduce uncomfortable bloating after meals

[Pillowtalk]

For anyone interested in losing belly fat, you could try Nutional Geeks, apple cider vinegar capsules

Support your metabolism, blood sugar, and reduce uncomfortable bloating with Apple Cider Vinegar+. Our all-natural formula contains high-strength apple cider vinegar and is enhanced with chromium picolinate and cayenne pepper.

Boost metabolism & regulate blood sugar
Reduce uncomfortable bloating after meals

I cannot believe that drinking vinegar i.e. acid can ever be good for you.

[myothernameis]

I cannot believe that drinking vinegar i.e. acid can ever be good for you.

Not liquid form, but rather capsules

[PilotMan]

For anyone interested in losing belly fat, you could try Nutional Geeks, apple cider vinegar capsules

You mean Nutrition Geeks 

External Link/Members Only - Their supplements are really high quality and good value.

Apple Cider Vinegar on it's own won't solve a belly fat issue - just saying.

There's a really great tasting Apple Cider Vinegar available on Amazon, External Link/Members Only

You can use it instead of regular vinegar and in sauces, to marinate raw vegetables etc.

[PilotMan]

I cannot believe that drinking vinegar i.e. acid can ever be good for you.

You'd be surprised.

But to be safe, it's best you avoid pretty much any form of alcohol then.

[Pillowtalk]

You'd be surprised.

But to be safe, it's best you avoid pretty much any form of alcohol then.

I've hardly touched alcohol for years.

[Strawberry]

I cannot believe that drinking vinegar i.e. acid can ever be good for you.

Could always sprinkle it on food, almost like a dressing or pickle. As I understand it though evidence for ACV is mixed, but I use malt vinegar.

[PilotMan]

I've hardly touched alcohol for years.

Me neither.

[Rick2468]

I mentioned previously I had been doing a planned strength training programme with certain exercises on certain days, as opposed to just doing some push ups and dumbbell stuff whenever I remembered. It has been going really well and I feel I always look really big after a session, more so than just after previous exercise I was doing.

Yesterday my Pilates instructor mentioned I must have been working out because my shoulders were noticeably bigger. So I was loving that. I had just taken a rest week after a deload week before that so had been taking it easy recently but the comment made me motivated to start another 4 week programme. I don't want to be massive, I want a sort of sporty physique where I look strong without looking like I'm constantly drinking protein shakes

Been cycling into work for a few weeks now and it's been going well, been blessed with dry weather so far, might get train in future if weather is bad. There is a cycle superhighway pretty much the whole route so it is very chill. Safety is my number one concern so I don't bomb it down the road, I normally find a fellow commuter who is doing a similar speed to me and looks like they are being sensible and end up tailing them all the way in to the city. I got my commute down to 23 minutes door to door, the train is about 35 minutes door to door so a really big difference. You just make up so much ground in the time it takes to walk to the station and wait for your train etc.

Cycling is taking a bit of a toll on my body. I am riding an old and heavy bike and the bumps in the road do rattle my body. My backside hurts and I have blister on my finger from the grip shift. I have learnt to lift myself from the saddle slightly when a bump is coming, and hoping my body gets used to it. I'm getting a hybrid bike in 2 to 3 weeks which I hope will be better for the road.

Medium term goals are to start up another strength training session. Going to ask ChatGPT or Claude to tweak it to concentrate on arm muscle growth, as I think my shoulders are looking bigger but arms still lacking a bit. I also want to get back into the habit of doing longer runs. I am still running 4 to 5 times a week but I haven't run longer than 10km in one session for 2 months now and want to get back into doing that.

[PilotMan]

I normally find a fellow commuter who is doing a similar speed to me and looks like they are being sensible and end up tailing them all the way in to the city.

Can't beat a bit of slipstream to ease the effort 

If the weather is good and the route is safe, cycling to work is a no brainer.

Cheaper
Faster
Time utilisation for excercise
Not having to share space with others

[Paul9144]

I mentioned previously I had been doing a planned strength training programme with certain exercises on certain days, as opposed to just doing some push ups and dumbbell stuff whenever I remembered. It has been going really well and I feel I always look really big after a session, more so than just after previous exercise I was doing.

Yesterday my Pilates instructor mentioned I must have been working out because my shoulders were noticeably bigger. So I was loving that. I had just taken a rest week after a deload week before that so had been taking it easy recently but the comment made me motivated to start another 4 week programme. I don't want to be massive, I want a sort of sporty physique where I look strong without looking like I'm constantly drinking protein shakes

Been cycling into work for a few weeks now and it's been going well, been blessed with dry weather so far, might get train in future if weather is bad. There is a cycle superhighway pretty much the whole route so it is very chill. Safety is my number one concern so I don't bomb it down the road, I normally find a fellow commuter who is doing a similar speed to me and looks like they are being sensible and end up tailing them all the way in to the city. I got my commute down to 23 minutes door to door, the train is about 35 minutes door to door so a really big difference. You just make up so much ground in the time it takes to walk to the station and wait for your train etc.

Cycling is taking a bit of a toll on my body. I am riding an old and heavy bike and the bumps in the road do rattle my body. My backside hurts and I have blister on my finger from the grip shift. I have learnt to lift myself from the saddle slightly when a bump is coming, and hoping my body gets used to it. I'm getting a hybrid bike in 2 to 3 weeks which I hope will be better for the road.

Medium term goals are to start up another strength training session. Going to ask ChatGPT or Claude to tweak it to concentrate on arm muscle growth, as I think my shoulders are looking bigger but arms still lacking a bit. I also want to get back into the habit of doing longer runs. I am still running 4 to 5 times a week but I haven't run longer than 10km in one session for 2 months now and want to get back into doing that.

Interesting and insightful post - you're doing really well, so keep that all up!

I used to cycle to and from work before I had a driving license years ago in addition to gym training (4-5 days a week).

Unfortunately, the nature of the work that I do now involves long hours, but it is a 4 on 4 off shift pattern.

So, I do still utilise 3 of them 4 days off in the gym.

I do however miss cycling sometimes, and have pondered the thought here and there of taking it up again.

[bigden40]

Anyone with experience of slant boards?  I’m intrigued by the potential to help with tight calves, hammies and hips.

[Often Visitor]

Easy way to add this into your day is try standing on one leg etc while teeth cleaning - if you have one of those brushes with a timer, that helps. Also good time to do calf raises. So twice a day something is built into your routine.

What do you do if you havent got any teeth

[PilotMan]

What do you do if you havent got any teeth

That's a question all in itself 

[Rick2468]

Had a mini set back with the Cycle to Work scheme. I found a bike I wanted, a gorgeous green bike with very good reviews that looked fantastic. A bit more than I was planning to pay but it's only money. I was already in love with it. You have to specify the exact amount of your voucher so I applied last week. I thought at the time 'What if the bike goes out of stock or the price changes' but told myself to stop worrying about things that never happen.

Well, it happened. Got my voucher through today, went to order and my size had gone. The measurements are JUST outside the recommended range of the next size up. So I was tempted but thought best to leave it.

I still have the voucher, in fact I don't think I can return it, so I need to use it in the next 4 months as the money will be coming out my pre-tax salary regardless. Means I need to shop around for another bike which is a faff especially given I looking forward to my current model. I included budget for a few accessories so I have some wiggle room on what bike to get, I could go more / less expensive and just buy less / more accessories to level it out. The voucher only works at certain retailers, for example Decathlon and Evans are not covered, so it's a bit more challenging to browse.

I asked the retailer if they would have more in stock, he said yes and check in 2 weeks. Don't know if he was just saying that to stop me buying elsewhere. I will shop around. Who knows, maybe I will find a bike I like even more, but I doubt it!

[PilotMan]

Bummer 

[Jumping Jack Flash]

@Rick2468 it’s probably worth going back through the application process to find a list of local bicycle dealers who are part of the scheme. That’s what I did 18 months ago when I brought my bike, I didn’t want to go down the Halfords/Decathlon route and was able to find a local independent bike shop who was part of the scheme. I used them and they threw in a free annual service too.

[Rick2468]

@Rick2468 it’s probably worth going back through the application process to find a list of local bicycle dealers who are part of the scheme. That’s what I did 18 months ago when I brought my bike, I didn’t want to go down the Halfords/Decathlon route and was able to find a local independent bike shop who was part of the scheme. I used them and they threw in a free annual service too.

Thanks Jack. I have got a list of other retailers, it is a little bit tricky to navigate, if you put in your postcode it will only show you the 2 nearest dealerships, and some dealerships specialise in parts or eBikes so it is timeconsuming. I am working on getting Claude AI to help me. My conspiracy theory is the scheme is trying to steer you towards the big chains! I have found some good places though which I am bookmarking.

As a mini-update, there is a female version of my preferred bike available. It looks the same but the dimensions are slightly different, not just smaller frame but ratio from seat to handle bars relative to pedals is different, has slightly narrower handlebars and a different seat. Having done some research, these are typically better suited to women but some men find the women's frame the same or sometimes better. I'm actually about to pop out in the minute to take a look in person and see how it feels, and also look at some alternatives too. So I might be able to get my preferred bike afterall.

[Rick2468]

All's well that ends well. My dream bike is ordered and it will be ready for pick-up assembled including some accessories I ordered on Saturday.

I initially thought I needed a medium sized frame based on the size chart, but when I went to order it they only had large and I was outside the range for that. I went to the bike shop on Saturday to see if I could check some alternatives out. Was talking to the man there and he said I was definitely a large size and that a medium was too small, and people noticeably shorted than me had bought large bikes.

I was not convinced, because whilst researching the bike I read a comment that the frame sizes for the brand were typically larger so I decided to hold out and wait for a medium frame to come available.

Then on my way to work today I walked based the bike I was buying locked up in a cycle rack. It was the same model (possibly a previous year) and was a large frame. I stood next to it and it felt the right size even with the seat up etc, and the reach to the handlebars was fine.

So as soon as I got into the office I made the call and ordered it. Such a relief as I spent a few hours over the weekend looking for an alternative and nothing in the same price range seemed as good. And I had specified my spend on the voucher so it's fixed and you aren't allowed to top up with your own money so I had to buy a bike within the amount of the voucher.

The ride into work on Monday is going to be a cruise after using my old bike with 2 gears that reliably work.

[PilotMan]

@Rick2468

I'm glad you got it all sorted in the end.

[Rick2468]

<Sorry, posted in error>

[RandomGuy99]

BBC News - Popping a cocktail of supplements every day might be doing you more harm than good
External Link/Members Only

[PilotMan]

BBC News - Popping a cocktail of supplements every day might be doing you more harm than good
External Link/Members Only

I've seen articles like this before.

The main issue is when people believe that supplementation will provide them with all the nutrients they need, whilst completely ignoring what they're actually eating. The vast majority of the population are eating way too much processed food, with little to no nutritional value. The word is "supplement" not replace.

I do take supplements, but I focus on getting as much nutrition, fibre, protein etc, by having a healthy balanced diet first.

[Strawberry]

I've seen articles like this before.

The main issue is when people believe that supplementation will provide them with all the nutrients they need, whilst completely ignoring what they're actually eating. The vast majority of the population are eating way too much processed food, with little to no nutritional value. The word is "supplement" not replace.

I do take supplements, but I focus on getting as much nutrition, fibre, protein etc, by having a healthy balanced diet first.

Exactly more is not necessarily better, many contain fillers (I once weighed a 1g Vit C tablet), also the plastic bottles. Some vegans need supplements, but they are vegan for environmental reasons.  .

Also some lack of energy on which some of these supplements are sold, can be a result of poor nutrition, lack of sleep, over use of caffeine/energy drinks.

[RandomGuy99]

Exactly more is not necessarily better, many contain fillers (I once weighed a 1g Vit C tablet), also the plastic bottles. Some vegans need supplements, but they are vegan for environmental reasons.  .

Also some lack of energy on which some of these supplements are sold, can be a result of poor nutrition, lack of sleep, over use of caffeine/energy drinks.

I think all vitamin pills have a filler otherwise they'd be too small.

[Rick2468]

I've seen articles like this before.

The main issue is when people believe that supplementation will provide them with all the nutrients they need, whilst completely ignoring what they're actually eating. The vast majority of the population are eating way too much processed food, with little to no nutritional value. The word is "supplement" not replace.

I do take supplements, but I focus on getting as much nutrition, fibre, protein etc, by having a healthy balanced diet first.

I agree your diet to cover all the vitamins you need. I still take Vitamin D and Magnesium supplements though. Vitamin D because when I had a BUPA healthcheck they advised I should wear sunscreen on my face on sunny days, even in winter! This is because men my age are susceptible to skin cancer. I mentioned Vitamin D and he said I could take a supplement so now I do.

I take magnesium as I had Achilles tendonitis from running. I literally had it a year and thought it would be with me forever so just learned to live with it. I read that magnesium can help your tendons repair themselves so I gave it a go. The condition is gone now but I think that's more due to better muscle balance in my legs and doing regular Pilates though but the magnesium may have played a part. I still take it as I bought 2 years worth with the Boots 3-for-2 deal.