Running a startup is like nothing else I’ve ever done. It’s an exhilarating 24×7, always-on series of experiences, interactions and product evolution. If you’re running or working at a startup, you’ll probably understand the need to have your brain (and body) functioning at 110% at all times.
If you’re anything like me, you’re always trying to squeeze another hour out of the day — answer 5 more emails, return 3 more phone calls, finish up one more proposal — however you want to justify it to yourself. Then you get home super-late, just in time to shovel down something that shouldn’t be described as “dinner”, spend a few moments enjoying the company of family and friends, and then hit the hay for the night. Oh, and you may have skipped a few meals during the day as you were plowing through some back-to-back meetings.
Well if that sounds like your normal routine, it’s probably not a huge stretch to say you’re also constantly striving to maximize your energy, performance and endurance, and minimize the stress that you put on your body — so that you can do even more! If you’re a poor eater, then you may also find yourself with a foggy mind. That’s no fun for anyone.
I’m no nutritionist, but I recently went to see one and learned some great things. So… I thought I’d share my learnings with the community for it’s collective good.
In less than 2 weeks, I’ve gone from from having a foggy brain, feeling light-headed and slightly dizzy (after working solid for most of the day), exhausted when I got home at the end of each day to feeling sharp in the morning, no signs of dizziness throughout the day and feeling full of energy when I get home at the end of the day.
It turns out that there are a number of factors that contributed to this change. Nothing hugely substantial, just some basic changes, some scientific rationale/reasoning and finding a small bit of time to cook and eat better foods.
My learnings have shown the following to make a huge (positive) difference in my energy, mental clarity and general well-being (in no particular order):
- Cut alcohol and caffeine
- Drink 3-5L water each day
- Sleep more than 6.5 hours each night
- DHA and other healthy oils are important
- Supplement with other energy boosting vitamins
- Increase protein intake at breakfast and other meals
- Avoid problem foods (food sensitivities)
- Graze throughout the day to keep blood sugar steady
- Stop making excuses, go back to the gym
The first three points above are fairly straightforward; however, if you’re sleeping from 3:00am-10:00am your sleep will not give you the same restorative effects and benefits as a sleep that is from 10:00pm to 5:00am. There are built-in processes tied to your circadian rhythm and if you’re awake and not sleeping during those times, your body essentially skips those cycles. Do this repeatedly and you’ll feel like crap in no time.
DHA is one of the Omega fatty acids (healthy oils) that is primarily derived from fish. I recently learned that it is absolutely critical for a high-functioning brain. Also, I don’t eat fish. Your brain is a very fatty tissue and DHA is required for a number of synaptic signaling mechanisms; if you don’t get enough DHA in your diet, your brain can’t signal as effectively and hence runs slower or becomes foggy. Boom.
Of course, I had an added issue which was that I didn’t really eat much fat or cholesterol-containing foods — stayed away from butter, fatty meats, yadda yadda — in efforts to be healthy, but was achieving an opposing end. Again, I was recently reminded that the cells in our bodies have a phospholipid bilayer (a cell membrane that is composed of fatty acid molecules as well as cholesterol to keep it loose and fluid) and mine was leakier than it should be because I didn’t have enough fats in my diet. The leaky membrane causes more water to flow out of the cells, leaving them slightly dehydrated and more susceptible to oxidative damage (hint: eat lots of anti-oxidants, they’re good for you too)! Nonetheless, this has been a fatty, tasty and scrumptious problem to solve and cure.
To get my required oils, I’ve supplemented my diet with DHA (2 capsules / day) from Metagenics, Omega 3 capsules, liquid flax seed oil (added to my green smoothies), coconut oil (used to stir fry at higher temperatures) and butter.
To improve my energy, I’ve supplemented with an active form of Vitamin B12 called Methyl-cobalamin, B100 complex (warning: your urine will turn a highlighter form of yellow), and Siberian Ginseng (caution: don’t take for more than 30 days; don’t use Korean or Canadian Ginseng, it’s not as good as the Siberian stuff, they know how to make it right!). Take these in the morning and not before bed, or you’ll find yourself wired all night. Also, I believe big contributing factors include proper sleep, drinking over 3L water everyday and working out at least twice per week (at a minimum, and even for 30 minutes if time is tight). Cutting caffeine and alcohol will help here.
If you’re stressed out, Vitamin B complex will help you cope, add Vitamin D (if you don’t get much sun) and consider yoga/meditation — or if time is even more constrained — find 5 minutes every hour to get up and walk down the hall while doing some deep breathing. You’d be surprised, but it makes a difference, just don’t let people catch you in the act or they may think you’re a bit strange.
One last tip: I’ve been starting my day with these green smoothies and they rock because it’s a fully balanced meal packed with protein, fats, carbs, antioxidants, fibre and calories to burn. My green smoothie contains spinach, kale, frozen blueberries, frozen raspberries, fresh kiwi, banana, POM juice (optional), 1 serving of whey protein powder, 2% fat yogurt, kefir, flex seed oil and water. Blend it up and you’re good to go!
Let me know if you decide to adopt any of these recommendations, I’d be curious to know and hear about whether or not any of the changes worked for you as well.
Disclaimer: As I mentioned above, I am not a nutritionist so please consult one or a physician before you add any vitamin supplements to your diet, especially if you are taking any prescription medication.
In the early days of 2010, I have undertaken a few new year’s resolutions. One of these resolutions is to record and track a number of daily activities and fitness metrics. I was incentivized to do this by Brad Feld, whose 2009 metrics were pretty impressive! In 2010, I am going to be tracking the number of books and magazines I read (and their genre, of course), workouts (broken down by type) and logging net time as well as unique instances, daily mood (or “feeling today”) and number of hours of sleep logged. I’ve also set goals in each of these categories and I’m excited to see how the presence of a tracking mechanism affects my net performance and my choices of what I do with my ever-decreasing spare time.
There are a few tools that can help to keep track of this data for you such as Daytum, but that requires a $4/month fee; I simply created a Google Spreadsheet with inputs on one tab and a dashboard of progress on another – an economy version of sorts. Let me know if you want a copy.
Some more granular tools can keep track of some specific details if you are really into this stuff. For example, a company called Zeo has a product for $249 that tracks minute details of your night’s sleep such as time in REM and disturbances and can upload data to it’s website for further analysis and coaching on how to get a better night’s sleep; I’d love to try it, but I heard it was only semi-effective. There are also plenty of tools to track running including a suite of pedometers, GPS-enabled units and embedded heart rate monitoring to ensure that you maintain an ideal cardiac output during your workout. No need to venture into more detail here. Let me know your favourite tools that you use to track your life, workouts and whatever else you track!
A few headlines today demonstrate some beneficial foods to keep you healthy.
Eat pistachios, and macadamia nuts … also, drink your daily cup of coffee – or five! Picstachios were found to lower cholesterol and provide antioxidants, macademia nuts were shown to reduce cardiovascular disease (according to researchers) and coffee was shown (in moderate consumption) to reduce the risk of Parkinson’s disease in addition to previous studies showing it reduces kidney stones, gallstones, depression and suicide.