Eat Move Think

How much protein do you need if you're trying to lose weight but also retain, or even build, muscle mass? What's better—plant- or animal-based protein? Why is protein so key in preventing sarcopenia, or age-related decline in strength? And, is it possible to consume too much protein? In a special feature interview with protein expert Stuart Phillips of McMaster University, guest host Leslie Beck, Medcan's director of food and nutrition and the Globe and Mail's nutrition columnist, tackles these questions and more. [This episode originally aired in August 2020.]

Episode 80 webpage.

LINKS

Leslie Beck on Twitter @LeslieBeckRD.

Stuart Phillips on Twitter @mackinprof. And here's his bio at McMaster University.

Protein Calculators: How much protein do you need each day? Lots of protein calculators are out there. FitnessVolt.com has one that takes into account your weight, height and activity level, and provides you with a range of values. Click here.

Some of Prof. Stuart Phillips best-known authored or co-authored papers:

• IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete
• Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men
• The NY Times Well Blog write-up of Phillips' "boot camp" study that demonstrated the role of high-protein intake in gaining muscle mass while still losing weight.
• Prof. Phillips' 2020 coauthored paper: Of sound mind and body: Exploring the diet-strength interaction in healthy aging.

INSIGHTS

• Why do you hear so much about protein compared to other macronutrients? There are a few reasons, Phillips says. First, protein is the most satiating macronutrient—if you eat an equal amount of carbs, fat and protein, it's the protein that will leave you feeling most satisfied, which means you'll eat less and it will take longer for you to get hungry again. Second, protein is key to muscle development and strength, and eating protein is important to retaining lean muscle mass while you lose weight. Finally, protein consumption becomes more important as you age because getting enough of it is a key way to fight off sarcopenia, or age-related muscle decline. [05:30]
• If you're doing resistance training two or three times a week and looking to retain strength while losing fat, you should be aiming to consume between 0.5 to 0.7 grams of protein per day for every pound you weigh—so someone who, for example, weighs 180 pounds should aim for up to 130 grams of protein everyday, divided between your meals. (That breaks down into 43 grams of protein per meal if you're eating three meals a day.) This can easily be done at dinner with a chicken breast, some broccoli and baked potato, but gets harder if you're just having a bowl of cereal at breakfast. In that case, Phillips says, "you need to do something to your meal to get up to that level." [07:10, 18:40]
• More is not necessarily better when it comes to protein. According to Phillips' research, eating more than 0.7 grams of protein per pound of bodyweight per day won't provide much benefit to anyone besides hardcore bodybuilders. The science suggests the body just can't absorb any more. The good news is that most people can consume the protein they need simply through their regular eating patterns, without having to supplement protein levels. If you want protein but are really looking to control your calories, then supplements are great, Phillips says. "But if you're judicious in the way you plan your food and the way you eat, then it's really easily achievable." [20:10]
• It's a common belief that we should consume protein before a weight workout, but, as it turns out, there's no evidence to prove that this is helpful. "The analogy I like to give—and it applies to a lot of things—is that protein makes your muscles become more like a sponge and more able to absorb nutrients," Phillips says. "So the time when you're more sensitive to the impact of the nutrition is always post-workout." Phillips used to believe that it was optimal to consume protein immediately after a workout, and the "anabolic window" for protein consumption is open for about a day after the workout. [21:32]
• So when it comes to maintaining muscle mass—which is important for healthy aging—what's better: plant or animal protein? Well, if you're active and consuming those 0.6-0.7 grams of protein per pound, it doesn't really matter. Phillips notes that a lot of animal-sourced protein, like eggs or dairy, tend to be nutrient rich, so when you consume those items you're also consuming a lot of other nutrients your body needs, like iron or calcium. But so long as you're mindful of where your nutrients are coming from, there's no reason you can't follow, say, a vegan diet and still get everything you need. [26:10]

Imagine this: you're young, active and healthy, with ambitious goals. Then, suddenly, you have to rethink it all when you receive a life-changing health diagnosis. How do you come to terms with it? How do you keep pushing forward? That's exactly what Taylor Efford—a Toronto-based content creator, comedian and actor with a large social media following—had to confront last year when, at 25 years old, she was diagnosed with Type 1 diabetes. Instead of carrying on like nothing had changed, she discovered a renewed strength and sense of purpose, sharing her journey with her followers to raise awareness about the disease. This week, she sits down with Dr. Jack Muskat, clinical director of mental health at Medcan, to talk about her story.

This episode's webpage.

LINKS

• Find Taylor Efford on Instagram, YouTube and TikTok.
• You can also watch her talk about her experience with diabetes here and here.
• Learn more about Type 1 diabetes.

INSIGHTS

• One of the first things Efford wants to share with everyone? If you really feel like something is not right with your body, you need to push to get answers. When Efford first wasn't feeling well, and she visited a walk-in clinic, the health professionals brushed off her concerns. A doctor said her fatigue was a normal symptom of someone living an active life. When she went back with numbness in her left leg, she was told it was most likely a pinched nerve. Finally, after becoming increasingly anxious, Efford went back to the clinic and demanded she get more in-depth tests done. It was only then that she received a proper diagnosis. "Your experience is valid, and no one can really advocate for that except for you," she says. [04:22]

• So what is it really like living with Type 1 diabetes and having a pancreas that doesn't function properly? "You have to be switched on 24/7—my brain does not get a break," Efford says. She's constantly monitoring her blood sugar levels, has to adjust times when she eats and works out—nothing is the same. "There's no perfect way to do it, which I think is the most frustrating part of the disease—just accepting that you're never going to be as good of a pancreas as your original pancreas." [14:37]

• When receiving some kind of medical diagnosis, it's natural for people to wonder "Why me?" Efford didn't let herself get caught up in that question. Instead, she turned to her social media platforms and started sharing her journey with her followers, hoping to educate and raise awareness about the disease. "I wanted to open up about this because I was so shocked about how little I knew about Type 1," she says. "I'm one of those people that thinks the universe sends you stuff for a reason, so I was just like, 'The universe sent this to me to communicate it. … And that helped me because I thought … 'Maybe that'll make having this worth it.'" [18:17]

• How did Efford come to terms that the life she knew no longer existed? "I definitely had a mourning period … and people can stay hung up on that. But what I kept asking is, 'Who can I be now?' I just kept switching the language. " she explains. "I got a real fast ticket to learn how short life can actually be, and so I was just like, 'I choose life.' … I got to remap my brain as to all the things I thought I would have—they're different now. But what beautiful things can I find in that difference? Because I only have this life, so I can still find the beautiful moments." [24:00]

• One key part of Taylor's resilience was her belief that she was in charge of how she reacted to her diagnosis. "Life is actually like a video game, and you're holding the controller," Efford says. Only you can control how you manage certain situations—you are in charge. Once Efford accepted that—with some help from her support system, which is always good to have—she knew she could get back on track and push through the ups and downs of her diagnosis. [25:30]

• If someone in your life is dealing with an illness, the best thing you can do is listen to them. "Let them guide you on what language they would like to hear—if they're ready for positives, they'll let you know," Efford says, adding that trying to remain positive from the beginning can actually deter the person you're trying to support. And if you're the person with the illness, you need to be able to communicate what you need to your support system. "Giving people the opportunity to let you know how they need help is really key." [27:57]

Former professional rugby player Phil Mackenzie is working out less than he ever has—yet he feels like he's in the best shape of his life. What's going on? Host Shaun Francis investigates with a feature interview that finds Phil fresh off covering Olympic rugby sevens for the CBC. But what Phil's best known for lately is Leansquad, the online fitness business that has made him one of the most-followed Canadians working in the online fitness space. Phil tells the story of his fascinating career, discusses how his thinking about exercise has evolved over time, provides tips to encourage everyone to become more lean and fit than they've ever been—and shares the secret that his 80-year-old grandfather uses to bust out three-minute planks. Don't miss this episode—it's one of the most inspiring conversations we've featured.

Episode webpage.

LINKS

• Learn more about Phil Mackenzie's Leansquad online here.
• You can also find Mackenzie on Instagram and YouTube.
• Check out this profile on Mackenzie at The Province.

INSIGHTS

• As a young rugby pro, Mackenzie was consumed by the sport—it shaped every aspect of his life. But his perspective changed when he got a chance to play against New Zealand's national team, the All Blacks, one of the world's most successful sports organizations. The All Blacks encourage their athletes to foster outside interests, whether it be something like getting a pilot's license or going to law school. This helps set up their lives once they leave the sport professionally, which, Mackenzie believes, boosts their play on the field and their mental health off of it. After coming to terms with the fact that Phil couldn't—and shouldn't—live and breathe rugby 24/7, he started performing at his best as an older athlete. "If I could rewrite the book when I was playing, certainly at a younger age, I'd still be dedicated in my training and playing, but I'd have something to give me that 'off' switch," he says. "It's something I think about quite a bit now." [10:10]
• Post-rugby, Mackenzie changed his approach to fitness. While playing professionally, he trained to the point of exhaustion, both mentally and physically. Instead of giving himself time to rest, he kept pushing himself harder. Now, he trains less—for just 30 minutes, five days a week—but at a much higher intensity to ensure he's still getting the full benefit of his workouts. "I thought extremes were the only way to be successful," he says. "And I quickly learned that isn't the case." Now? He's in better shape than he's ever been. [15:14]
• For his half-hour workouts, Mackenzie follows a different theme each day, whether it's a focus on cardio, a leg day or a total-body workout. This variety, he says, is key to his system. "It's so important, mentally, to feel challenged," he explains, adding that it also keeps workouts more exciting. "That's where the rewards come from." [22:52]
• Mackenzie has also changed his approach to food. He intermittent fasts, so no breakfast in the morning, and still follows a healthy diet. But, when the mood strikes for a bag of chips, or his kids want pancakes for breakfast, he doesn't despise himself either. "I call them 'whoopsies,'—my version of a cheat meal. I just think it's an easier term because, inherently, if you think you're cheating … you think all your progress is lost, which is so far from the truth," he says. "I know I'm going to get back on track. … If your fitness journey is making your life less enjoyable, you're probably doing it wrong, right?" [26:21]
• So what can you do if you want to follow Mackenzie's example? First, he says, start slow—set a small goal, like starting with, say, five squats, and find motivation by building upon that. Secondly, try to forget about things like aesthetics or the number on the scale. "I just simply focus on the fact that if I do this workout, I'm going to be a happier person, I'm going to be more confident, I'm going to be healthier, I'm going to have more energy, I can be a better dad … the list goes on," Mackenzie says. Prioritizing what truly matters goes a long way. And finally, don't don't put an expiry date on your goals—just keep working towards them no matter what. "Slowly work your way up there, and eventually you are going to get it if you stay consistent." [29:39]

For too long, getting adequate mental health care has been difficult. There's the stigma that, unfortunately, comes with saying you need help. And once you are ready to seek out care, where do you go? Who do you turn to? How can you get the mental health care you need in a timely fashion? Dr. David Goldbloom is a celebrated psychiatrist, professor and the senior medical advisor for Toronto's Centre for Addiction and Mental Health. In his new book, We Can Do Better: Urgent Innovations to Improve Mental Health Access and Care, Dr. Goldbloom suggests clear solutions to many of these problems. This week, he joins Medcan CEO Shaun Francis to discuss how we can reinvent our mental health care system and what we can do for the people in our own lives.

LINKS

• Read more on Dr. Goldbloom and his work at CAMH here.
• You can buy his book, We Can Do Better, at Indigo.
• Check out this recent op-ed by Dr. Goldbloom in the Globe and Mail.
• Read this paper he co-authored last year on the future of apps in psychiatry, and watch a talk he gave at Casey House in Toronto on the stigma of mental health.
• Learn more about the mental health guidelines and resources set out in the National Standard of Canada for Psychological Health and Safety in the workplace here, and consider signing up for the Mental Health First Aid course here.

INSIGHTS

• We all know that COVID-19 has been hard on our mental health — depression and anxiety, in particular, spiked earlier on in the pandemic. But Dr. Goldbloom, who also worked during SARS, says he has seen a difference with how we regard our mental health during crises: "There is greater awareness of the mental health implications when dealing with the spread of highly infectious, and even lethal, viruses through our community," he says. "I err on the side of optimism, perhaps, in thinking that we're better attuned than we were." Basically, the fact that we've been talking about our mental health during the pandemic is an improvement. [02:26]
• At this point, no one would blame you for being sick of only communicating with people over video chats, but virtual therapy can actually be highly effective. Dr. Goldbloom has used the technology to provide care to small communities in Northern Ontario for 20 years, and loves how convenient it is for people who may have difficulty accessing in-person therapy otherwise. There's also research to back up its usefulness: Dr. Goldbloom says it's likely you'll form just as great a connection with a psychiatrist virtually as you would in their office. That doesn't mean in-person therapy is going to disappear, but he does think digital alternatives should remain viable long after the pandemic is over. [04:47]
• "In Canada, our system of health care has been constructed around the idea that [it's] provided by doctors, and often in hospitals. In the reality of the 21st century, most health care is received outside of hospitals, and should be delivered by multiple disciplines—not just physicians—but it's hard for public funding to pivot as quickly as it needs to," says Dr. Goldbloom. "That creates all kinds of bottlenecks and barriers for people who are seeking [care], so we've got a problem. When you say the system is broken, I'm not sure we could even describe it as a system. It's a loosely-woven fabric of different services and providers, and navigating it … is a pretty major challenge." [15:45]
• So, if our "system" is in that much disrepair, what can be done? Dr. Goldbloom has a few innovative ideas. One is something that's already starting to be implemented around the world: Youth-focused community hubs. Ideally, these are places where adolescents can seek mental, and certain kinds of physical, health treatments in an easy environment. This will make accessing care much easier, especially as it will help them avoid unnecessary hospital visits. Another solution Dr. Goldbloom would like to see is the continued development of virtual-based cognitive behavioural therapy. By this, he doesn't mean more Zoom calls, but web-based tools where people can complete online assessments and receive a custom plan that is monitored by a licensed therapist. The goal behind innovations like this is to give people more flexibility in their treatment, and make progress at their own pace. [17:49]
• "We need to think of ways to expand the net of services that are covered," says Dr. Goldbloom, pointing to the United Kingdom, which offers mental health care through the National Health Service, as an example of success. He also argues that the private sector can help, too. "When you treat people for mental health problems, you realize a return on investment," he says, adding that Deloitte or PricewaterhouseCoopers have done studies that prove this. "It's good for the bottom line." Employers can help by adapting their offered insurance programs, and by making changes in workplace policies and culture by adopting mental health care standards. [24:49]
• And if you have someone in your own life who may need help? You're not going to want to do a huge, Hollywood-style intervention, first of all. Instead, start by figuring out who they have the best connection to in their own life—maybe a parent, a friend, even a close colleague. "That person has to be prepared to be a bit of a pest," says Dr. Goldbloom, as people who are struggling often tend to fend others off. This person has to be ready to stick with the process and make sure the other person knows you're not going anywhere. What they need is the time and space to feel heard. [29:23]

Do you think you have what it takes to be an Olympian? Never mind the athletic ability—could you withstand the pressure, the weight of the world watching you compete on the world's biggest stage? Dane Jensen—CEO of consulting firm Third Factor and the author of The Power of Pressure: Why Pressure Isn't the Problem, It's the Solution—is the guy Canadian Olympic-level athletes and coaches call when they need help handling that pressure. An expert on the subject, Jensen believes that we can not only manage pressure, but learn to use it to our advantage. And while he may mostly work with elite athletes and high-level executives, his invaluable advice can be applied in our own pressure-filled lives too. This week, Jensen joins host and Medcan CEO Shaun Francis to discuss his book, how Olympians are feeling in Tokyo right now, and share some of his best coping strategies.

LINKS

• Read more on Jensen and his work at Third Factor here. He's also on Twitter and LinkedIn.
• Find out more about his book here, and order a copy over at Indigo.
• Listen to Jensen talk about pressure and resilience on The Impactors Podcast.
• Read his Harvard Business Review piece "Turn Your Team's Frustration into Motivation."
• Check out this Best Health story on Olympian-worthy coaching strategies.

INSIGHTS

"Uncertainty is one of the biggest drivers of pressure," Jensen argues. He adds that the human body actually experiences uncertainty kind of similar to physical pain. Research has shown that if you put somebody under a brain scan, the same centres light up under uncertainty as physical pain. So, leading up to a typical Olympic games, athletes are mentally preparing by building up as much certainty as possible — specific routines, knowing set information about their events, anything that they can control. This allows them to focus on the process, which ultimately helps them manage pressure. [03:09]

In his book, Jensen has devised a pressure equation: Pressure = Importance x Uncertainty x Volume. Uncertainty, of course, functions as mentioned above. Meanwhile, importance is directly related to the amount of pressure that you feel during a given moment. "If I'm feeling pressure, this must matter to me — I must be doing something that's actually important to me, which is good," Jensen explains. The final component is volume, basically the sheer amount of uncertain, important circumstances you have to deal with at once. And these days? You're likely dealing with more pressure than ever. [10:38]

During the conversation, Jensen cites Harvard's Alison Brooks, who has written about anxious reappraisal. Physiologically, anxiety and excitement manifest in very similar ways: sudden sweating, a quickening heart rate, you know what it feels like. Brooks says that when you're nervous, you can actually manipulate your emotional state by instead telling yourself that you're excited. This is a technique Jensen often works with others on as well. "I want an athlete, I want somebody who's standing up to give a big sales presentation, doing a job interview, whatever, I want them, in advance, to viscerally imagine what their body is going to feel like in that situation," he explains, adding that you're training yourself to expect these physical reactions, which means they'll be less distracting when they do arise. "That ability to anticipate physical activation and then … be able to productively label those physical sensations is actually much more of a high-performance state." [16:06]

One of Jensen's favourite stories from his book is about Johann Olav Koss, a decorated speed skater from Norway. In the lead up to the 1994 winter games, which were held in his home country, Koss was feeling so much pressure that he actually broke down crying in a stairwell just days before his races. He didn't think he could handle it. "The ability to separate ego-driven by stakes from what's actually at play is an important tool," Jensen explains. Luckily, Koss had a great sports psychologist with him to work through the situation. She said: "Johan, I know you want to be a doctor after your athletics career. Will failing at these Olympics impact your ability to be a physician?" No, he realized; in fact it might teach him even greater empathy. Then she asked: "There are many Norwegeian skaters competing. Do you think your country will care which one of you wins?" Probably not, he realized. "Literally, brick by brick, they unloaded the added importance he placed on himself in that situation so that they got a balanced view," Jensen says. "When it comes to [pressure], I really have to be able to see how what I do is important to me, while at the same time not getting overwhelmed by the stakes." In Koss' case, it worked, too: He won three gold medals and broke all sorts of records at those games. [18:17]

Under situations of pressure, Jensen says you should be able to answer at least one of three questions: How is this pressure helping me grow? How is enduring this pressure benefiting others? And how is this pressure bringing me closer to the people I care about? If you can answer these questions, you'll be able to equip yourself better to handle whatever it is. Oftentimes, Jensen has found that those who can't answer these questions look back at how they handled the pressure with regret. [25:04]

Gyms have been closed for months—we've had no access to training equipment, go-to yoga studios or favourite spin classes. But now, with fitness facilities reopening across the country, we have an opportunity. We can get back into our fitness regimens—or start completely new ones. Here, Stephen Salzmann, Medcan director of fitness, and fitness manager Anna Topali joined Eat Move Think executive producer Christopher Shulgan for a Medcan webinar about turning exercise into a habit that's a seamless part of your daily lifestyle. Salzmann and Topali's expert tips were so great, we decided to turn that chat into this week's episode.

LINKS

• Watch the full Medcan webinar on creating an exercise habit here.
• Read Salzmann's recent article on dumbbell workouts here.
• Find out more about Medcan's fitness program, and book a session with a personal trainer here.
• You can also check out this Global News article about how Canadian gyms are preparing to reopen during the pandemic, and this New York Times feature on how to be as safe as possible when you do return.

INSIGHTS

Don't expect your body—or mind—to be ready to jump into a full-fledged fitness regimen right away. "Your body has a tremendous ability to adapt, but it wants to avoid change," says Salzmann. "So to elicit a change—whether it's a specific body composition or health outcome goals—you have to be constantly progressing." Start easy, say, by hopping off the subway a couple of stops earlier, and then ramp up gradually. "Give yourself the opportunity to grow into incidental activity and challenge yourself along the way," he says. [08:17]

If you want to make any kind of progress, you have to figure out if you're process- or outcome-oriented—basically, what will actually get you to the gym and working out. If you're outcome-motivated, you're driven by specific results, like being able to bench press a certain weight. If you're process-oriented, you're focused on figuring out the journey. Regardless of which camp you fall under, the trick is making sure you develop goals that are process-driven, which are long-term and achievable. This way, you'll eventually get results while creating a healthy habit. [10:20]

Creating a relationship with a personal trainer is one way to make yourself accountable to your goals as you form an exercise habit. A trainer can help create a fitness regimen that guides you appropriately from the very beginning, specifying the proper mix of cardio and resistance training, as well as the weight you're lifting and which specific exercises you're doing. Finally, the nature of the personal trainer relationship means you need to make a commitment to show up to appointments, which can help get you out on those days where you don't feel so motivated. [14:38]

You should also avoid starting out with a bunch of goals. Identify one thing you want to do really well, then stick to it. This is a much more effective way to develop lasting habits, argues Topali. "I kind of compare it to multitasking," she says. "I'm a terrible multitasker—it's just an excuse to start 27 different things and finish zero." At the same time, she adds, start with a small, relatively easy goal, like being able to do 25 pushups at once. This way, you get the ball rolling, building your confidence and keep expanding. [19:50]

So how do we see results? By focusing on behavioural changes instead. "Naturally, we are outcome-focused, because we want new behaviours to deliver new results—you know, if I [meet this] goal, then I'll be happy," Topali explains. "The problem is that new goals don't necessarily deliver new results. You may not get there—and that's okay, it's part of the process. You want to elicit new lifestyle changes with habits and rituals that you can incorporate in your day-to-day life and then maintain them." [21:32]

We're back again this week with journalist Celeste Headlee, whose conversation with Dr. Jack Muskat, Medcan's clinical director of mental health, was so captivating we had to dedicate two episodes to it. In her book, Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving, Headlee argues that our obsession with productivity is enabling burnout culture and harming our health. When we last left Headlee and Dr. Muskat, the duo explored the surprising historical evolution of work and how one restorative train trip forced Headlee to unplug and rethink her own relationship to her job. This week, they dive into the lifestyle changes we should all be making in order to break out of this vicious work cycle we're trapped in and embrace leisure.

LINKS

• Celeste is quite active on Twitter and Instagram.
• Read more on Headlee and her work at her website, and check out her book Do Nothing.
• An interview Headlee did with NPR leading up to the book's launch.
• Here's a WHO article categorizing burn-out as an "occupational phenomenon."

INSIGHTS

• Data from the International Labour Organization and the WHO shows a concerning trend for those spending long hours at work. "We're talking about the World Health Organization saying overwork can kill you," says Headlee. The findings show an increased risk for premature death caused by heart disease and stroke for those who work more than 55 hours a week. But the real kicker? Headlee says research reveals that the net difference in pay for someone working 55 hours versus someone working 35 hours is only 6 percent. [04:20]
• So what can we be doing to more effectively combat burnout in the workplace? Headlee thinks one of the solutions is better management practices. One of the problems with remote working, she says, is that managers started instituting more intrusive policies because they didn't trust their employees to be productive from home. It had the opposite effect—as a manager "your job is actually not to manage a team, it's to coach them and give them the tools they need for success." [05:58]
• But surely the cult of productivity is good for something—coming up with a vaccine in 11 months doesn't happen without some serious work. However, Headlee notes that working to solve a crisis is different from a 50 hour work week. Throughout history, humans have always come together (and usually work prolonged hours) to solve a crisis. The main difference? Afterwards, "they were given a nice, long break." That is "the rhythm of homosapiens," Headlee says—and one we'd be better off sticking to. [09:42]
• And for the younger generation? Headlee notes that the host of work-related worries Gen-Z deals with is the upshot of a society that brainwashes its members into believing they're only valuable if they're working. In reality, "it is a delusion to think that if you keep pushing your brain, it helps you get more done". Headlee notes that studies on productivity show that those who work 10-15 hours a week are generally the most productive. Humans are naturally equipped to work in teams, and yet most of what we're taught growing up is about individual responsibility. Working in a group is a skill that has to be developed—training people to work by themselves won't do them any good in the real world. [10:55]
• To the CEO or executive that says they have no time for hobbies: Headlee doesn't believe you. "You have more time than you think," she says. You have to find where the "leak" is (i.e., are you scrolling Instagram in between emails?) and plug it with something that's just for pleasure—something that doesn't go on a CV, that won't be beneficial for your career or even go on social media. That, she says, is the kind of leisure that we're missing. [15:56]
• "Leisure should have nothing to do with work". Imagine you have two modes—open and closed. When you're 'open' says Headlee, it's business as usual, you work, collaborate—complete your tasks. But after that's all done, when you switch to 'closed', that means no more memos, Slack or emails. Headlee wants people to be bored again because "your brain hates it." We're so used to being caught up in whatever is going on in our lives that simply sitting and doing nothing feels like torture. But being bored is when your mind is most likely to let memories percolate, or make interesting connections—amazing things can happen when you give your mind the freedom to just wander. [18:38]
• "I want people to experience boredom again," says Headlee. Why? Well, your brain hates the state of being bored, so it will start to wander. A wandering brain will start to make surprising connections, like remembering that you haven't called your favourite aunt in a while. And the only way to accomplish this is by truly separating work from leisure and giving your mind the freedom to just wander. [19:51]

The British philosopher Bertrand Russell called it "the cult of efficiency"—the drive among high-performers to accomplish more, to be productive, to work. But lately that cult has been pushing more people to burnout and languishing. What's going on? In evolutionary terms, the cult of efficiency is a recent invention that contradicts the way humans have survived for millennia, according to Celeste Headlee, author of the book, Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving. In part one of a special two-part episode, Headlee joins Dr. Jack Muskat, Medcan's clinical director of mental health, to discuss how our culture became obsessed with productivity, and why we need to remember how to relax.

http://eatmovethinkpodcast.com/podcast/ep-73-do-nothing-with-celeste-headlee-part-one

LINKS:

More on Headlee and her work at her website, and her book Do Nothing.

Here's one of the interviews Headlee did, this one with NPR, leading up to the book's launch. Ahd here's one she did with Forbes.

Watch Headlee briefly break down the book here.

She's also given a TED Talk on how to have better conversations.

INSIGHTS

Burnout, which the World Health Organization recognizes as a syndrome, has six main drivers, Headlee says: Overworking, the sense that you are not in control, being underappreciated, some kind of breakdown in your workplace, unfair treatment and a disconnect between your skills, values and the work you are being paid to do. As the author notes, self-care won't be able to address any of these things. Tied to this is the revelation that the life expectancy in the United States, at least, has fallen three years in a row. While working on her book, Headlee asked the researcher why this was. The answer: Despair. "Even before the pandemic, we were already on a very, very toxic and dangerous path," she says. [03:46]

We've all heard—maybe even said—the phrase "time is money." Headlee was surprised to discover that it's a relatively new phrase. She dug through labour records dating back to the ancient Greeks and Romans—and found that for most of history, work happened in pulses. Hunter-gatherer societies worked a day or two a week. Agricultural societies would work hard for a condensed period of time, and then take a celebratory break, like a harvest festival. It wasn't until the Industrial Revolution came about that work became a more task-based constant that led to our eventual obsession with productivity. "This is very, very recent in terms of an evolutionary change," Headlee says, "which means we can change it back." [05:31]

So when Headlee says "do nothing," does she actually mean to sit around and do, well, nothing? Not exactly. "Leisure is not inactivity," she says. "You can be active while you are at leisure. 'Do nothing' just means stop trying to produce stuff, stop worrying about the product or the utility of that time and do what you want." [16:10]

"You are not a multitasker—none of us are multitaskers," Headlee says. The truth is that the human body and brain isn't designed to multitask. In fact, multitasking is associated with damage to our cognitive processes. Headlee found research that proves that multitasking degrades the quality of your work, lowers your IQ in that moment (to the point where you could be on par with an eight-year-old) and that you get worse at multitasking over time, not better. Multitasking is even associated with lower brain density, especially in areas related to self-control and empathy. "It's a terrible idea to try to treat our own bodies and brains like a computer," she says. "It's much easier if you work with your body and brain instead of against it." [16:58]

Overwork is bad for our health. By constantly pushing ourselves, we put ourselves into such a state of stress that we activate the amygdala—the portion of the brain that is only supposed to be in control under great threat or danger. That, in turn, affects our decision-making abilities. The stress raises blood levels of cortisol and can leave us feeling exhausted, causing further stress in a vicious feedback loop. "That's what causes burnout," Headlee explains. "Burnout isn't because of one bad day or even a bad week. It's chronic." [19:42]

If you could take a pill that makes you healthier and helped you live longer, would you? The good news is, you don't need a prescription at all—you just need to move. Yet, so many of us don't meet the minimum recommended levels of movement; in fact, 1.5 billion people around the world are so inactive they are at greater risk of everything from heart disease to cancer and even dementia. The problem? Our world—full of quick Uber trips and easy convenience with a click of the button from the couch—has been designed to discourage movement. We need major lifestyle changes, and fast. Today, journalist Peter Walker, author of The Miracle Pill, joins us to discuss how to bring activity back into our lives.

http://www.eatmovethinkpodcast.com/podcast/ep-72-the-miracle-pill-with-peter-walker

You can find Peter Walker on Twitter, and read his reporting for the Guardian here.

You can buy The Miracle Pill on Amazon and Indigo. Check out Walker's previous book, How Cycling Can Save the World, over at Indigo.

Read this recent feature by Walker, about how inactivity is an ongoing pandemic.

Inactivity is a major health issue that can leave you at a greater risk for all sorts of illnesses, like cardiovascular disease, arthritis, diabetes and Alzheimer's. Even at the most basic level, inactivity is bad for our energy-intensive muscular system; the less we use it, the quicker it degrades. Science backs this up: Walker points to a study done in the '60s that put healthy university students on bed rest for weeks at a time. By the time the study ended, the students' hearts had shrunk by about 15 percent. (Of course, because they were young, this could easily be repaired with a fitness regime.) "There are all sorts of things that start to basically shut down within your body if you don't stay reasonably active," Walker says. But there is some good news: "The moment you start being active, the odds start to tip in your favour once more. " [03:55]

So what is "the miracle pill" exactly? It's simpler than you think: Being active. Walker is careful to make the distinction between exercise — a formal, structured version of activity that people may not do for a variety of reasons, like time, cost and stigma — and general, everyday activity. In the U.K., the journalist found that 55 percent of people actually never exercise, a stat that varies country-to-country, but is likely similar in places like Canada and the U.S. "Society has basically been constructed to make it harder to do everyday movements, so a lot of people basically barely exert their bodies at all." [05:38]

Here's a shocking stat: Four in 10 British adults and 80 percent of children are so sedentary that they don't even meet the recommended levels for movement. And this is on the rise in developed, rich countries around the world. "It's not because people have suddenly become lazy, it's just because the world has changed," Walker argues. Whereas we once would have walked to a restaurant for dinner, and then strolled over to a nearby theatre for some evening entertainment, now we order delivery from an app and pull up our Netflix queue while we eat. "These things, in many ways, are great—I'm not saying people shouldn't use them, but there hasn't been [something] that takes their place, so it just gets built up over time." [07:05]

We may get to the point where inactivity becomes such a big health crisis that it overwhelms our healthcare systems, especially in countries with socialized medicine. People will develop greater chronic conditions that require medication and, often, hospitalization, which will put a strain on our resources. While doing research for his book, Walker spent some time at a local hospital and asked two doctors what the impact will be if we do nothing about our inactivity problem. The answer? "Within 20, 30, 40 years, we will not actually have a viable system because we will have too many people who are ill for too long." [08:15]

It's important to remember that activity level and weight are two biological properties that are independent of each other. Often, people obsess over body-mass index or get discouraged working out if they don't lose weight, but they are still getting the health benefits from that movement. In fact, one Canadian academic, professor Robert Ross, noted to Walker that people's waist sizes will often go down the more active they are, even if they're not necessarily losing a ton of weight—which is a better indicator of your overall health than your body body mass index. "The core message I really want to get across to people is that anything is better than nothing," Walker says. "And the more you do is better than that." [14:10]

Walker's intention isn't to place blame on any individual or shame people for how they live their lives. It can be difficult to follow a healthy, lower-calorie diet. The world values convenience and actively discourages regular exertion—pointing us toward the hover-cart future depicted in the Pixar movie, Wall-E. "Governments have spent 40 years trying to load this on individual responsibility, and it hasn't worked," he says. It's time for public officials to step up and think about ways to address widespread inactivity—Walker points to Scandinavian countries that have prioritized cycling and walking in their city planning as an example for what more governments should be doing. [20:03]

Those who are focused on optimal longevity tend to be obsessed with diet and exercise. But what if something else is as important, if not more important, to living a long and healthy life? That's the argument science journalist and bestselling author Marta Zaraska makes in her book Growing Young: How Friendship, Optimism and Kindness Can Help You Live to 100. As it turns out, having a strong, supportive social network is key to our longevity — in fact, Zaraska says it can lower your mortality risk by 65 percent, which is more than both diet and exercise. On this week's episode, Zaraska joins host and Medcan CEO Shaun Francis to discuss her findings.

https://www.eatmovethinkpodcast.com/podcast/ep-71-growing-young-with-marta-zaraska

Marta Zaraska can be found on Twitter and over on her website.

You can buy Growing Young here. You can also check out her previous book Meathooked, about the history and science of our cultural obsession with meat, here.

Read an article Zaraska wrote on kindness for the BBC here, and then watch her discuss the ideas in her book on The Social.

Also sit down with this recent New York Times feature, which explores how to navigate your friendships in a post-pandemic world.

Zaraska knows that when she talks about how friendship and kindness are essential to our long-term health, it can be easy to dismiss it as "New Age-y" fluff, but science and data backs this up. While working on her book, Zaraska read hundreds of research papers and interviewed many scientists and discovered that having a strong social network can reduce your risk of mortality by an impressive 65 percent. Diet and exercise, on the other hand, lowers it by 20 to 30 percent. "You still want to eat healthy and exercise," says Zaraska. "But if you've completely forgotten about the social and mental side, then you're definitely missing a huge opportunity to become healthier and live longer." [2:38]

So what are some of the actual health benefits we get from our relationships? Holding hands or hugging someone boosts oxytocin — the stress-reducing "love" hormone — and serotonin, which can lower our inflammation levels. Social connection can also give us endorphins, which are not only natural painkillers, but also encourage us to trust people more. There's even evidence that being surrounded by others can decrease levels of the stress hormone cortisol, which is tied to inflammation and has been linked to a number of illnesses, like cardiovascular disease, cancer and diabetes. [6:34]

If you take away just one thing from Zaraska's book, it should be that romantic love, especially, plays an important role in our health and longevity — a romantic relationship alone can reduce your mortality risk by 45 percent. Typically, they'll lower our stress levels and make us feel safe and cared for. That said, studies show that women need to feel like they're in a high-quality romantic partnership to experience the health benefits, while men can still get them in a lower-quality relationship. [10:54]

The pandemic, and lockdowns, have had a detrimental impact on our relationships and overall health. Not only were we missing out on the hormonal benefits of being around people, many of us have also felt isolated and lonely — something that can be connected to things like increased blood pressure and cancer. "Even if we didn't come down with the virus itself, the whole stress of [the situation] was certainly not beneficial to our health," Zaraska says. [17:25]

It's not just about our relationships either — being kind is also good for our health and longevity. "Evolution rewards us for being good team players in our tribe," Zaraska explains. Acts of kindness, whether it's helping your friends or mowing your elderly neighbour's lawn, can calm our stress levels. One study even found that a group of people who performed random acts of kindness everyday for six weeks had a different gene expression in their white blood cells, which were more protective against inflammation. Even something like donating money to charity has health benefits. [19:32]

You know what they say: Practice makes perfect. Empathy is, in part genetic, but it can be improved upon — just like your fitness levels can improve by exercising more. Studies show that reading or watching emotionally charged books and movies can help our empathy levels grow. Zaraska suggests even doing a simple exercise where you spend a few minutes trying to see the world from another person's point of view. [22:06]

Zaraska suggests paying as much attention to how you eat as what you eat. The Mediterranean diet is the gold standard, but we fixate too much on its actual contents. Zaraska currently lives in France, where eating is a leisurely, communal experience, similar to how meals occur in Spain and Italy. Both the type of food, and the social act of eating, provide health benefits. "If you eat a Mediterranean diet, even the best one, alone in your car on the way to work, it's not going to have the same benefits as the way it [will] if you [spend] two hours sitting at a table with your friends and family," she says. "It's a very different story." [28:06]