ONE HEART 5 HABITS – A BELATED REVIEW

Here is the One Heart Five Habits book review that never finished the editing cycle back in March 2021. Re-edited for brevity and its new context.

Upon turning 40 my doctor diagnosed me with hypertension. This is bad news as hypertension is known as the silent killer. It is a major contributor to cardio vascular disease, the number 1 attributed cause of death globally.  

I ordered a smart blood pressure reader and flummoxed my doctor with unusually high readings for  someone so seemingly healthy. 

We experimented through trial and error with some meds and found one that worked. My blood pressure readings  improved but remained too high. My diet didn’t seem problematic to me, I thought to myself, I don’t eat fast food, I don’t add salt to my food… we eat fresh vegetables and fruit… we walk for exercise… anywhere from 3.5 – 10km excursions… I didn’t understand how my diet could be the problem. My doctor recommend the Netflix show Gamechangers and a few other research and inspiration activities but nothing struck me. I didn’t do much in terms of followup, other than take my meds. 

I am not entirely sure what caused me to search the internet  but I came across a book I hadn’t heard of, called One Heart Five Habits and added it to my virtual library. I devoured it. It was an exceptionally easy and inspiring read. What struck me most about it?

Despite the fact that I was pretty convinced that the salt issue didn’t apply to me, the book convinced me that it did… Eating out, even at a fancy restaurant, you’re going to get more salt than dining at home. Tips for looking at the labels of packaged foods to assess salt content, resulted in realizing that even my organic, premium choices for home were still, quite often, too salty. 

I felt like I ate plenty of fruit and vegetables… until I took the challenge of eating 8 servings of fresh fruits or vegetables in a single day… ditto for water. That’s a lot! I was no where near that level, and still struggle to fit that much in over the course of a day – even while working at home! 

One Heart Five Habits was also super encouraging, setting  and reinforcing a tone of “every little bit helps…” it’s not an all or nothing equation. Each alcoholic beverage you skip, helps. Each extra walk, each serving of fruit, veg or water… it all contributes. I found this motivating. 

I enjoyed the book so much I was happy to pay the $6 for the app to track my progress. The app was super basic, there was a couple of rough edges in the user interface, and I think I even spotted a typo. Its privacy details weren’t updated in the app store at the time of writing, and it didn’t integrate with any of your other heath apps, so you’re manually transcribing your weight, blood pressure, minutes of exercise etc. That said the UI is pleasant, gives positive feedback when you tally yet another fruit or vegetable consumed, and I found it quite effective for tracking my progress.

So, how were my results? 

After 3 months (Jan – March 2021) I was trending down both with respect to weight and blood pressure, despite suffering through some stressful life circumstances. However, I struggled to maintain the regime and after making a career move I proceeded to gain back more than I’d lost. I gained a total of 26lbs between May 2021 – April 2022.  I was the heaviest I’d ever been. Which was also no good for my blood pressure.

As I mentioned in my last post, A Skeptics Interrogation of A Skeptics Guide to Stutz, it’s at this point April 17th 2022 that I made the internal commitment to speed walk 8k (meters) a day and thereby proceeded to lose all the weight I put on and more. And more importantly I’m not done! Next week I’ll share more on how I landed on this commitment and why I think I’ve been successful keeping it for more than 9 months. 

A Skeptics interrogation of Stutz – A Skeptics Guide

A skeptical reader coming across my last blog post: Stutz – A Skeptics Guide could conceivably harbour a few objections to the premise and positioning… these objections might sound something like: 

“Wait, you say you’re skeptical, but there seems to be a fair amount of alignment and no shortage of woo woo, avocado, neo-Christian liberalism at play here… prove to me that any of this nonsense has been remotely helpful to you empirically, and not just some west coast, feel good, mental fantasy whose fundamental purpose is to distract from the drudgery of everyday. AND if all you got is, “Have faith!” Or “Trust me!” Or some other bollocks, then good riddance. I’m justified in never even trying any of these suggestions! ” 

I think that’s a fair ask. And while perhaps it’s framed in a less than friendly manner, one I feel compelled to address. 

Feel free to verify for yourself, in the many years of new years resolution posts on this blog, and or exercise, weight goals type posts – I have regularly failed to persistently tame my weight, appetite and habits. Forays that first appear to have promise such as, no carbs after 2pm, or One Heart 5 Habits which I thought I blogged about circa 2020, but apparently didn’t, sadly don’t last and fall by the wayside. Same with habits lists and habitify which too apparently I failed to actually blog about. 

So where does that leave us?

The first week of April 2021 I weighed an average of 224 (19lbs heavier than my solid run of 205lb 2012-14.) By the same period in 2022 I was up an average of another 20lbs, 244lbs. I hit the heaviest I’d ever been at 246 and change on a 6’1 frame. Something had to give. It wasn’t as if I hadn’t been trying between 2014 and 2022, with various diet attempts, various exercise regimes. However, nothing stuck. Even if the initial results were good. 

April 17th 2022 I made a personal commitment, which I’m pleased to report I have kept very consistently since – despite snow falls, and rainy winter days and some trips for pleasure and more for work..  I kept this one inner commitment. My commitment has been to complete an 8km speed walk everyday. My typical pace is quicker than an 8 minute and 30 second kilometre. So what has that done for me?

My average weight over the last week has been 219.1 – I’ve lost 27lbs, in 9 months, and I’m not done! (This time period also includes the very problematic winter holiday season with all its tasty delights.)

Not only have I lost weight, but I feel great. I feel the extra energy to pursue intellectual pursuits like this blog. The discipline to get out for my exercise, to choose not to have another glass of wine before bed, to tackle some of the things I have been putting off. I’m feeling energised. And I’m confident if you put your skepticism aside, and try the advice laid out in my Skeptics Guide to Stutz you will too. Give it a try – let me know how it goes, and fire away with any questions. Good luck! 

Stutz – A Skeptics guide

Hey folks, looking back at 2022 and the pandemic years in general, our collective understanding of, and experience with, mental health has evolved in significant ways. The recent release of Stutz a Netflix documentary by Jonah Hill couldn’t have been more timely.

I love the movie, it made me laugh and think, and following watching (and rewatching) the movie I dove into Stutz’s two books co-authored with Barry Michels, The Tools (2012) and Coming Alive (2017.) While I enjoyed both books and think there’s useful ideas and tools contained within I struggled with some of the framing around spirituality, a new spiritual order? Really? and more generally the use of personification to explain the reasons behind our struggles. So I thought I’d create my own perspective to highlight how you might access these useful tools without too much emphasis on the spiritual, humans as the center of the universe, packaging found in the books. Welcome to my interpretation of Stutz, or a skeptics guide to Stutz, if you will.  

Let’s begin. We start with the concept of our inner self and our outer-self. I think that’s easy enough for us to agree with, we understand how our outer strength derived from our muscles is different compared to our inner strength such as will power. We can agree that making an internal commitment and keeping it is different from an external action like turning a light on and off.

Another area of agreement is the belief we have an internal commitment we must make everyday. Our existential question is do we want to choose to be helpful and hopeful in a possible world or do we choose to be helpless and hopeless in an impossible world? Stutz and co-author Barry Michels frame this as a choice between being a creator or a consumer. However, this framing didn’t resonate with me. It feels like a classic false dichotomy. Each of us are consumers and creators, and so to me the important construct is really around this choice of how you want to show up in the world. Are you here to be helpful to those around you? Are you prepared to be hopeful, and look for the lessons and value in big and small interactions? Because if you are, there’s a world of fantastic opportunity waiting to be explored. 

Intuitively this seems like the choice everyone would make, why would you choose to be hopeless and helpless when you could choose the opposite? And while these two extremes rest on a gradient and your degree of hope will fluctuate from time to time, it’s the choice of orientation that is the critical internal commitment. So why would anyone not make the positive choice?

Well, it turns out being helpful and hopeful in today’s world is hard. Which isn’t to suggest it’s ever been easy. It takes a lot of energy to help others and to look for lessons and bright sides in difficult situations. To turn the other cheek and be the bigger person takes effort, even for those of us blessed with sunny dispositions from our earliest days. So how do you generate the energy to get out of bed everyday and choose to adopt this positive orientation and try to be helpful? 

I think Stutz nails this part. It’s about practice. Knowing his tools is not helpful in and of itself, you actually need to use the tools. And as with everything else, it gets easier with practice. The place to start in my mind is the question, everyday. Do I choose to be helpful, hopeful and live in a world of possibility? 

In addition to practice and orientation there are other elements that will serve you well on this journey and I refer to them as your foundation. For me the foundation starts with integrity, which is understanding what’s important to you and living your life in accordance with those things. This includes small things like doing what you say and being honest and big things like trying to find ways to reduce your carbon foot print if you’re concerned about climate change (and I hope you are.) As I like to say – “Integrity is a gift you give yourself.”

The next layer of the foundation is inner strength and it is built up over time. It serves as a mini engine or flywheel between the other layers of your foundation, your integrity and your forward momentum. It’s the glue, or rebar, or nuclear fusion that helps you go from making the positive choice, understanding your personal values, and making the tough choices and taking the associated actions in life that generate forward momentum, in alignment to those values. And ultimately a life in a world of incredible possibility. So what is this internal strength?

In the books, Stutz and his co-author are a little vague, comparing it to outer strength and the internal equivalent of needing to exercise to build muscle to support outer strength. I think that’s fair however perhaps not specific or as helpful as it could be. In the film Stutz seems to acknowledge this and outlines a pyramid as one of the places to start, this pyramid seems like a modification of Maslow’s hierarchy of needs, starting with a focus on body and exercise, other people, and then yourself as 3 levels of awareness to focus on to help build inner strength, or what he refers to as a connection to your “life force.” I think this is good, however it could again benefit from a bit more granularity, and a bit more specificity to be the glue that holds our foundations together and propels us into a world of possibility.

My rendition of the inner strength pyramid has 4 levels.

Energy is the same as Stutz’s model, the best path to this type of energy is physical exercise, healthy eating and living. There’s no two ways about it, getting in shape offers huge benefits in terms of making you feel alive and having the energy to make tough choices and get things done. However it’s insufficient on its own.

The second layer of inner strength comes from maintaining an open mind. Like many true ideas this may seem like a contradiction. However, it’s not through dogmatic subscription to our beliefs that we generate inner strength. It’s through separating our identity from our beliefs, and maintaining that separation. Your beliefs can trap you, your beliefs can be untrue, hold them apart from yourself so more paths forward can be apparent. Be humble, be curious, tap into the energy and wonder of childhood by avoiding the tyranny of potentially toxic beliefs. As oft is the case, there’s some truth in the humorous expression: “It’s not what you don’t know that’ll get you into trouble. It’s what you know for sure that just isn’t so.” – Anonymous*

This open mind enables selflessness and universal love as the next layer of inner strength. Again we see this potential dichotomy of if I’m incredibly super internally strong shouldn’t I be super important and the centre of everything? No, inner strength comes from serving others, loving others, all others or as many others as possible. Free yourself of toxic beliefs of in groups and out groups, your own self importance, superiority and righteousness. Try to serve and love others, even if you disagree with them. I like to say “You have to love everyone, or you can’t love anyone.” It’s easier said than done! Fortunately Stutz’s tools do a particularly good job of laying out how to do this and warning of the pitfalls associated with failure (being stuck in the maze!)

If you can do these things, exercise, practice maintaining an open mind and serving others with universal love, as the last layer of inner strength, you get a gift. Perhaps not as grandiose as Maslow’s Self Actualization, however perhaps you’ll find it more pragmatic. You get improved discipline, self discipline, that allows you to make hard choices and take their subsequent actions to build forward momentum. Your foundation is now in place for a life of immense possibilities!

By asking yourself the question, and developing your foundation you receive the resilience you will need when things get tough and don’t go as planned, or fear is standing between you and something you really want.  This practice, this personal commitment and repetition leads to more forward momentum, helping you move forward and accomplish things you never thought possible, and what dare we ask is the ultimate reward beyond said accomplishments? More energy! (You might call it life force, or positive energy or karma.) Regardless, this is additional energy to be more helpful and to keep reinvesting in making positive choices. A larger personal fly wheel, or virtuous cycle, of positive choices, energy and big and small accomplishments. The secret to living a happy, fulfilled and meaningful life. 

Everyday won’t be a perfect day, and not all our goals will magically be accomplished. However I do believe that despite some of my reservations with the materials laid out by Stutz and Michels in the books there are a lot of useful tools and ideas there as well, in addition to what was a fantastic movie. You practice this stuff enough, you’ll develop an increased appreciation of the journey and more energy to devote to skillfully navigating the inevitable ups and downs.

So if you’re like me, and a little skeptical of higher powers and personified spiritual villains, I’d still encourage you dig into the materials. I think there’s still lots of potentially helpful ideas there without having to join a new spiritual order. If you choose to go on that journey I hope some of the framing shared here is helpful to you, with respect to incorporating those aspects of the tools that will be most helpful to you. 

Good luck honing your interconnected personal flywheels. The flywheel of your foundation and inner strength, and the larger flywheel of a fulfilling life, brimming with energy, to help you accomplish the things that matter most to you, and those around you. May they support you well in good times and bad, and may 2023 and the years beyond offer improved mental, physical and material health for all! 

Footnotes:

* https://quoteinvestigator.com/2018/11/18/know-trouble/