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You are here: Home / Question of the Day / Question of the Week: Living a Demanding Life

Question of the Week: Living a Demanding Life

January 23, 2020 By Older Bolder Mark

In response to yesterday’s post briefly explaining my absence from the blog here on the Older Bolder Life for a few weeks, reader Paul offered this comment / question –

And there in lies the rub. How do advise your clients who live demanding lives and want to remain healthy? I am on tour for 3 months with an outdoor show and I can tell you the diet is the first thing to go.

Upon seeing Paul’s comment early this morning, my initial response was “what a great question”, and it resonates very well with commentary I hear literally almost daily from friends, clients, and family. After thinking about it for a minute, I thought it worthy to respond in a bit more detail, channeling (at least attempting to anyway) what I’d say to Paul if we were sitting in the coffee shop (or a drift boat on the river) enjoying a break and a cup of hot coffee. During that hypothetical conversation I’d offer up the following points…

Real Life Happens (Almost Every Damned Day) In Ways We Hadn’t Planned For

Most of us, at the least the people that I run with and help through Older Bolder, have to work for a living to pay bills, buy groceries, keep a roof over the family’s head, and educate the occasional offspring. Work tasks often vacuum up huge chunks of time as well as physical, emotional, and cognitive resources we’d prefer to spend in other places, doing other things.

I get that point, and understand damn well that real life rarely proceeds according to the plans we’ve laid out – whether it’s for the day, week, year or whatever time frame you’d care to define. (Working in medicine, it was absolutely guaranteed that urgencies and emergencies would interrupt every single day – it wasn’t a matter of would it happen, it was just a matter of when).

Some changes in the daily life game are more or less voluntary, like my excursion into the world of a commercial kitchen laid out yesterday; many (perhaps most) bumps along life’s scheduling road are simply out of our control.

One of, and by no means the only one, the key points to be made here responding to Paul’s comment is this – there will always be daily challenges and obstructions to living the healthiest lifestyle we can. Some days (weeks, or even months) we win the battle, some days it’s a draw, and some days we get hit below the belt and stumble. It happens, and will happen again to all of us.

How we prepare for, and respond to those eventualities, is where we all have, at least in my humble opinion, the greatest opportunity – and like most things in life, making the most out of those opportunities requires sharpening a few skills…

Hone the Art Being Brutally Objective About Yourself

As I shared yesterday, I got into a bit of trouble physically last quarter because I really wanted to learn the ins and outs of working in an upscale, busy, creative commercial kitchen. Of the many lessons I learned, one was this – there’s a reason you don’t see a lot of 60+ year olds in busy restaurant kitchens. The work is fast, even furious at times, and often amazing physical. As much as a I really really wanted to dive in and do that, given the bundle of other business and family responsibilities I have on my plate (as do we all), it took me a while to listen to my wife and objectively measure the pros and cons of my little adventure.

Like most humans walking the planet today, I had developed a bit of a blind spot that allowed me to wander down a path that ultimately wasn’t the best one for me now, and like most of us, there was a price to be paid. Being objective about things we need to face up to in our lives can be damned hard – things like am I over-working, overweight, eating or drinking the wrong things, under or over active, and so on so forth.

Hone the art of being brutally objective about yourself, and find a partner, mentor, or friend who will pull alongside and steer you back to reality.

When Sh*t Happens, Flex and Pivot

When life throws those curve balls, sometimes we need to flex and / or pivot. For example, when I found my activity demands changing rapidly, and after struggling for a few weeks, I began to fiddle with my macros (upping carbs and good fats) in response. Flexing my macros and my eating schedule (I’m a long time time restricted feeding fan) made significant improvements; one of the most interesting parts of health and nutrition game is that sometimes we all have to run that N=1 experiment to see how we can make this human machine run optimally.

Sometimes we need to pivot; for sake of discussion here I’m using pivot to denote making a bigger change for our long term good. Sometimes making a pivot means leaving the good behind for the better ahead.

Metabolic Flexibility Still Wins the Day

At least from where I sit, the absolutely most critical thing anyone can (and really should) do to improve their health and function in life is to develop a robust ability to be metabolically flexible.

For sake of discussion here, let’s define that as developing the metabolic machinery (hello mitochondria!) to process multiple substrates to provide energy for our daily function, namely the fats we all so efficiently and amply store, and not just exist from one glucose spike to the next, stuffing our faces with fast-burning carbs every two hours every danged day.

Being metabolically flexible brings a host of benefits to the table, though I’d argue that top of the list is experiencing more even, sustained energy production, effortlessly by the way, which opens up a whole new world of ability to complete life tasks – actually doing things every day – which is what life is all about.

Developing metabolic flexibility is within the reach of just about every human on the planet, but you’ll have to be intentional about it, and be willing to spend a bit of time in nutritional ketosis.

Functional Fitness Still Matters

Another point I’d make to Paul in response to his question is so simple as to be in essence common sense – the point being that functional fitness really does matter.

All of us, regardless of age, need varied, interesting, and sustainable exercise that promotes strength, endurance, cardiovascular condition, and flexibility. What does that look like for you? YOU get to decide what your program looks like; and you don’t have to spend thousands on gyms, gear, or coaching to get it done, you just have to do it.

Functional fitness still matters, and always will; figure out how to make it a non-negotiable part of your day and week. (Think you don’t have time? How much screen time do you spend waste each day?)

Mind the S’s (Stress and Sleep)

Though it occasionally garners an eye roll from coaching clients, I’d gently remind Paul that many of us, due to the demands of the day, neglect managing stress and sleep. These are big topics, bigger than space and time allow for deep exploration here, but suffice it say that unmanaged stress and disordered or too little sleep can have profound impacts on health and wellness.

Two Final Thoughts…

Finally, I’d close my hypothetical chat with Paul with these two encouragements. One, life can, at times, be a bitch, throwing us curve ball after curve ball that we can’t hit. Relish the victories, dust yourself after the losses, and get back in the game. Sisson opines that we should strive for 80% compliance with a healthy lifestyle; I’d argue 90% or better is just as easy and still allows for that occasional stumble.

And two, always be exploring, learning, and testing. There’s a wealth of great free information available today at your fingertips, experts to query, and consultants to engage. Ask questions, experiment, make changes in your diet and routine, and pay damned close attention to what your body is telling you. It’s NEVER too late to make changes that will lead better health and rewarding function.

Git ‘er done.

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#brennanswave #olderbolderfitness #olderbolderlife #primal
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#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
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Able to sneak away for a surprise lunch date today Able to sneak away for a surprise lunch date today with my lovely wife at Whiskey Cake in Plano. Keeping things interesting and spontaneous is critical in the relationship long game, and a little time enjoying great food in a fun environ is always a win. And damn, their arrosto misto roasted veg appetizer is simply awesome. 
#lunchdate #relationships #marriagerocks
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Just posted an interesting look at the five fruits Just posted an interesting look at the five fruits packing the most antioxidant punch on the blog today (link in bio). Ranked by their ORAC scores (oxygen radical absorption capacity - a bench top measure), the winners are elderberries, wild blueberries, raw cranberries, blackberries, and gogi berries. Fruit has its baggage (we’re looking at you fructose), but thoughtfully added to your meal plan, it brings a host of great benefits. 
#fruit #berries #antioxidants #elderberries
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Testing Jake and Kaitlyn’s new Big Agnes Flying Testing Jake and Kaitlyn’s new Big Agnes Flying Diamond 8 in the backyard today before a trip coming up shortly. What a nifty basecamp tent with great features and meticulous engineering. Time away from the routine and digital distractions in nature is critical and restorative, it’s time to start planning your next adventure. #getoutside #camping #nature #montana
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
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#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
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#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
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#metabolicflexibility #fit
Surf's up tonight in Missoula on Brennan's wave do Surf's up tonight in Missoula on Brennan's wave downtown on the Clark Fork after a crazy good dinner with the ladies in my life at the TopHat (shrimp tacos imaged above). Warming temps over the next few days are going to make the river pop and bring out the boards and the 'yaks. Hot damn, and Montana rocks in the spring. 
#montana #missoula #tophatmissoula #tophatlounge #clarkfork
#brennanswave #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Being the kind of person that has never met a jala Being the kind of person that has never met a jalapeno popper I didn't like, when these Grilled Jalapeno Poppers with Smoked Gouda popped up on our radar I simply couldn't resist. #Gouda is a great melting cheese, superbly flavored, and readily available; fresh jalapenos are flooding into markets these days too. Don't forget a spritz of fresh lime juice, some chopped cilantro, and a really nice coarse salt for these hot off the grill. Recipe on the blog (link in bio) on Wednesday this week. See you on the back porch around the grill tonight. #jalapenos #jalapenopoppers #grill
#montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit #foodporn
Out shopping in #Missoula this morning for new suc Out shopping in #Missoula this morning for new succulents for our daughter's house here, what a great array of options at Caras Nursery today. Succulent gardens are so easy to keep, can be quite beautiful, and add a nifty unique touch to the home garden, even in the northern Rockies. Get out there and get your hands dirty today. 
#garden #succulentgarden #missoula #montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
For the Older Bolder salad Monday today I've poste For the Older Bolder salad Monday today I've posted a recipe (link in bio) for this quick Italian dressing, based around fresh oregano, parsley, and thyme, that's shockingly close to the dressing served on their house salad by a(n) (in)famous Italian chain eatery. This is far, far better, and comes together in under 5 minutes if you're pretty handy prepping those fresh herbs. Don't forget your homemade avocado or olive oil mayo for this one too. Cheers. 
#saladdressing #italiandressing #salad #oregano #thyme #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Great stained glass trout at the #Orvis store in D Great stained glass trout at the #Orvis store in Dallas. Art is where you find it, and trout are always beautiful. Happy weekend to all our #flyfishing brethren out there today. #trout #chiwulff #flyfish #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Some days you really do have to stop and smell the Some days you really do have to stop and smell the roses; I walked by this overgrown, wild-assed rose bush on my walk this morning and couldn’t help but stop, soak up the beauty and the scents, and grab a few pictures. You don’t need a mindfulness app, trainer, guru, or training - you just need to pay attention to the world unfolding around you. Go find some roses to smell today. 
#roses #payattention #mindfulness
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Today’s Friday Feast is this amazing Hanger Stea Today’s Friday Feast is this amazing Hanger Steak Bulgogi Bowl (recipe posted on the blog this morning, link in bio). Hanger steaks, like their kissing cousins skirt steaks, derive from the diaphragm though are much more tender and flavorful than skirt - which is still our favorite #fajita cut on the planet. I put this bowl together last weekend before heading down to Austin with our Asian Fried Cauliflower Rice; hot damn, was it tasty. And it’s a simple prep and cook to boot. 
#koreanfood #bulgogi #beefbulgogi #foodporn
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Mark Sisson and Christine Hassler led an informati Mark Sisson and Christine Hassler led an information packed and challenging day at the Primal Health Coach Masterclass in Austin yesterday. Plenty of good ideas, mental stretching, rib tickling, and sharing throughout the day. Learning is a great thing; there’s always something new to learn regardless of your prior education, experience, age, or background. Get out there and stretch yourself learning something new this week. #learn
#primalhealthcoach #primalmasterclass
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
How about this colorful and fresh Green Bean Nicoi How about this colorful and fresh Green Bean Nicoise Salad for lunch or dinner today? Just posted the recipe on the blog this morning, I have to admit it's one of the more creative salads we've done at home in a while, and the bright, lemon-based dressing is amazing. A great thing about this recipe is it can be done in stages and held in the fridge, then assembled right before serving. With or without some wild-caught tuna on the platter, this one is a meal in itself. You'll want to try this one. #nicoisesalad #greenbeans #wildcaughttuna #lemon #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
What a great lineup of speakers at yesterdays open What a great lineup of speakers at yesterdays opening day for the Primal Health Coach Masterclass in Austin - Tyler Cartwright (@ty_cartwright) and Luis Villasenor (@darthluigi) of @ketogains knocked it out of the park, as did Erin Power (@eat.simple.erin) and Laura Rupsis. Rubbing shoulders with some of the bigs is always inspiring and a great opportunity to learn, test and integrate new ideas, and stretch your goals and the horizon a bit. A rainy day on tap today won't dampen enthusiasm to hear @marksissonprimal and @christinehassler. #primalhealthcoachmasterclass #ketogains #learn 
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Good morning Austin! I'm down in Austin for this y Good morning Austin! I'm down in Austin for this year's @primalhealthcoach Masterclass training with @marksissonprimal, @christinehassler, and team. Can't wait to get started, though the lake view and coffee from Mozart's Coffee Roasters (@mozartscoffee) after a lakeside walk this morning is a pretty damned nice way to start the day. Let's get this show rollin'. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit #coffee #espresso
Posted a new recipe on the blog (link in bio) toda Posted a new recipe on the blog (link in bio) today for this tasty #turmeric #tzatziki; it comes together in just a few minutes and has been delicious on crudite and several grilled meats. My lovely wife would probably eat tzatziki at every meal if given the chance, and this one might be her new favorite. By the way, it's equally good made with the more authentic Greek yogurt as well as a full fat sour cream. Those Farmers' Market vegetables you're picking up this week are calling for this one. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit
Posted a fun recipe for our Friday Feast post on t Posted a fun recipe for our Friday Feast post on the blog (link in bio) today - a spicy Crunchy Oven Roasted Nashville Picken (Pork Rind Coated Chicken). This recipe uses a couple of different tricks to make it more crispy and crunchy than ever, and the #primal/#paleo/#keto friendly Nashville glaze is amazing. You’ll want to put this one in the rotation before too long. Cheers. 
#chicken #ovenroastedchicken #nashville #nashvillechicken #nashvillehot 
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
New recipe up on the blog today - this delicious B New recipe up on the blog today - this delicious Bacon and Egg Asian Fried Cauliflower Rice. There are ton of great #cauliflower fried rice recipes out there; we’ve tried to pull together the best features of our favorites to pack in the most well-balanced flavors possible. I like mine slathered in a good #sriracha too, though this one is incredibly tasty on its own. We’re featuring this one in a #bulgogi bowl for the Friday Feast this week, recipe to follow. 
#cauliflower #cauliflowerrice #friedrice
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
An amazing roasted vegetable platter @whiskeycakep An amazing roasted vegetable platter @whiskeycakeplano today - their arrosto misto appetizer with roasted veg and peppers with red miso butter. Wow, what a great way to start the business lunch - people make better decisions when they’re happy. Roasted #shishitos for the win. #roastyourvegetables #butter #fireroasted
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
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