Self Improvement

Question
Hows it going Joe, my name is Matt and I am a recent College graduate. I as a kid I was perpetually active, a quality that has diminished significantly starting from the day I starting living at Boston College. My lifestyle became the stereotypical "go to college, drink three times a week, smoke cigarettes, sleep past noon and spend three weeks a semester cramming for exams." Now that I am out of school I know this routine must be crushed and I am doing good in the department of drinking significantly less, smoking a little bit less, and making an effort to get back to a normal sleep schedule.

I think an important facet of this whole overhaul is a diet and exercise regime that I hope to provide me with more energy and a general feeling of "good." I am skinny thanks to a quick metabolism but that doesn't fool me into believing my body is being fueled optimally. What I am asking for is this:

1. Things I could incorporate into my diet that will generate more energy and things I should stay away from (like drinking four cups of coffee a day).
2. I am very athletic but have the "skin and bones" look with a shirt off. I've started lifting weights and working towards building muscle. What should I be taking in/not taking in to support me in this endeavor (I am 5`7, 140). I do not have a big appetite at all and realize that I have to eat more in order to fill out.
3. What could I add to a diet that might be conducive the mental side of this overhaul (focus, anxiety reduction)
4. Is there anything in a diet that might benefit my fight against cigarettes .

I hope this isn't too much for one question and I would most graciously appreciate any response, however partial.

Answer
Hi Matt....thanks for the questions. I hope that my answers help you with your quest for a healthier life.

1. For more energy, start with consistency in your lifestyle. This includes sleep schedule (even if you don't have a reason for it as of yet), sleep and rise at the same time everyday and this by itself will boost your energy tremendously. Next, eat foods that create value (fuel for the body) and less concern for the pleasure of it. Eat a lot of vegetables, especially bright leafy greens and for muscle growth you can add some animal proteins and a little dairy. I would consider getting a Vegan Protein shake to drink once a day to increase the amount of vegetable nutrients that you are receiving.
Next, first thing in the morning, wake up, drink some warm water. This will aid in digestion and help balance the body.

2. For weight/muscle gain, here is my suggestion: work out 3 days per week, but when you do, lift heavy. You should do 2 sets per exercise and max at 10 reps, but the rep should be a 5x5 count. That means 5 count to lower the weight, 5 count to raise it back up and when you hit rep 10, you should barely be making it, possibly needing a spot. Vary the body parts throughout the week and allow for plenty of rest. Do not do any cardio on a regular basis unless it is incorporated to a sport, no treadmill or elliptical machines for you.

3. For the anxiety and focus, my suggestion is to take 20 minutes 2x per day and meditate or even just sit in complete silence. This means no technology, no other people, no pets, nothing...just BE present in the moment and breathe. Breathing exercises would be more valuable than changing your diet for this aspect of your life. We rarely take time to sit and just breathe without trying to do 10 other things at once.

4. For the cigarettes, that can be tough. One thing that is very beneficial to helping with this addiction is the decrease in eating anything acidic and eating more alkaline foods. No sodas, coffee, pre-packaged or processed foods, etc. Eat only whole foods and mainly vegetables. The ONE thing that will make the difference to whether you quit or not is the identity you have about yourself. For example, when people "quit" smoking, they keep track of the days they haven't smoked. That recognition means you are still identifying yourself as a smoker, otherwise you would act like someone who isn't a smoker who just flat out does not even consider putting a cigarette in their mouth. I don't smoke and so I don't count that it has been 1000+ days since I last had a cigarette because I just don't associate myself with smoking at all. Get yourself to that point where it isn't even a possibility and you will no longer be a smoker. The word decide comes from the latin and mean in literal translation, "to cut off from" meaning when you make a decision you are cutting off any other option than that which you have chosen. So make the decision and the world is yours.

I hope that helps a bit.

Joe

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