Inner Peace Amid Outside Chaos

Written By Mats Lederhausen
 

Image from Midjourney

 

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Inner Peace Amid Outside Chaos

This week will be a tad different. I didn't expect it. And I hope you will like it! 

I am so lucky in so many ways. This week, we welcomed our 10th grandchild. It's completely surreal. And helps me stay grateful beyond comprehension.
 
And it provided much-needed lightness amidst heavy circumstances. As you well know, it’s easy to become lost in the misery around us: economic uncertainties, wars, civil unrest, school shootings, and political madness. The list is long. And if that wasn't bad enough this week, we honored the life of a friend's daughter, Hallie, who left us way too early. It was beautiful, meaningful, and incredibly difficult. Few things are more heartbreaking to experience than the loss of young lives. 
 
One of my dear friends, Michael, challenged me in the midst of all this. Our relationship is intimate and always honest. It is completely obsessed with how we navigate our emotional landscapes in service of joy, happiness, and consciousness. We mostly talk about health, what we read, how we are feeling, what we are thinking, and how we curate our time on Earth. He has been a constant source of inspiration, and I couldn't be more grateful to him and his wife, Lisa, for what they mean to our health and happiness. 

So, here is basically what Michael said:

I wish you would share what you are learning and doing to stay mentally and physically positive and full of life? 

Here is how I answered that question. I hope it is helpful to you. 

It all comes down to our own commitments and habits. As Aristotle pointed out: We are what we repeatedly do. 

So, here are the things I try to focus on. Every 24 hours. 

Sleep. We need a solid 8 hours of uninterrupted sleep every day. Our bodies, our minds, and our souls need rest. Everything needs rest. We have been fooled into believing that the strongest don’t need to sleep as much. It’s one of many ideas we need to revisit. Sleep is paramount to a healthy perspective and life. Sleep is affected by so many things and there is fortunately a plethora of resources for how to improve your sleep. I will list some resources below. 

Morning Routine. I learned the notion of the “art of the smart start” from Guy Kawasaki many years ago: how we begin sets the pace for what’s to come. Therefore, your first minutes and hour of each day matter a lot! Feed it the right way. After my oral routine that helps my mouth and its microbiome stay healthy, I do 10 minutes of meditation, and breathing intentionally. If I am near the sun, I go outside and focus my eyes on it, with gratitude for a new day, knowing that it sets my circadian rhythm.

Hydration. I then drink a big glass of water. Hydration is so very important to our health, and it is often neglected. I start with at least 16oz of water, first thing, to replace the water I lose while sleeping. (If you weigh yourself before bed and again after you awake, you will discover how much water evaporates through your skin.) By the way, a “hack” for drinking water is to drink more in the first half of the day and less at night. The speed at which you drink water will also affect your need to go to the bathroom. So, I avoid drinking much after sunset, which helps delay my need to interrupt sleep with bathroom breaks.

Eating. I have written extensively about what and how to eat more wisely and mindfully in many posts and will share some resources below. In short, I eat only whole foods and foods that my grandmothers would have recognized as food. Generally, no packaged foods and nothing with labels on them. I strive to get plenty of high-quality, complete amino acid protein (roughly 120 grams for me and 90 grams for Jessica per day, which is more protein than I previously believed I needed!).

Protein intake and maintaining lean muscle mass over the age of 50 is an absolute top priority. Complete amino sources of protein in my diet include: grass-fed whey powder in my smoothie, organic eggs, wild sardines and salmon, and grass-fed meats. Also, good fats are important for good energy and good brain health. I eat much more omega-3 than omega-6. And I enjoy my meals with people I love, whenever I can. I don’t beat myself up when I haven’t done my best. And I take supplements. I will list below what I typically take. 

Loving. I make sure the people I love the most get my full attention. Without love, life is meaningless. I make sure Jessica is part of every plan I make and is included in both my fears and dreams daily. It’s lonely to go on this journey by ourselves and partnerships require constant communication and rebalancing of priorities. It’s well worth it. Same with our kids and the growing number of grandkids. 

Media Diet. A key part of happiness these days is to avoid most mass media. It’s a toxic surround sound. Put simply, it’s not helpful. At least, if you take what you read literally. So, I don’t. The media machine is focused on triggering a reaction in you—anxiety, fear, anger—so you want more of their toxic garbage. The message is always incomplete and never tells the whole story. Like you, I want to stay informed, but I make sure I consume media that is more centered, less angry, more positive, and less judgmental. 

Moving. As Peter Attia says in his new book, Outlive: "Exercise is our most powerful longevity drug." It is undeniable that exercise helps make us feel better., in every way. Jessica has helped me think of it more as moving, rather than a pure, heart-pumping exercise. This is probably one of the areas I can improve the most. So, I am working on it. But I do something every day. Long walks are great. I prefer walking to driving when I can. I work all my muscles, small and large. I stretch a bit each day. And I get my heart rate up high at least once or twice a week. Doing High-Intensity Interval Training (HIIT) is hard and both efficient and effective. I use the 4x4x4 as a good model. 4 minutes of “all out” (like running, jumping rope, rowing, etc.) then 4 minutes rest, then 4 minutes on again. All 4 times. I am done within 30 minutes including some light warm-up and cool-down. 

Another part of my routine is a hot-cold regimen at least 2 times per week. A hot sauna for 20-30 minutes followed by 3 minutes in a cold plunge (or just a cold shower). Wow, I feel great! It fully awakens me and supports my metabolism, circulation, and immunity. 

Working. Fortunately, I have a job. A job that I have designed and a job that I like. Like with most people, every day isn't fun. But I am committed. I show up for it. I try to give it my best. Particularly on days that are rough. And in every human interaction, I have one guiding overarching objective. To make sure that the people who spend their time with me leave more inspired, more equipped, and more focused to attack the many opportunities ahead of them. That's my responsibility. To be a contribution. It helps energize me. It helps make me feel more important. I take that seriously. It’s a duty and a calling. And in no small way does it help me ignore the many other distractions around me. 

Learning. I make sure that I read something new and interesting every day. I scan several books a week, listen to at least 3-5 podcasts, read many newsletters and blogs, and stay abreast on world events in a way that is informative and helps me gain a broader perspective. Writing this newsletter has been a good catalytic mechanism for precisely that. I have to find things worth sharing and that has helped me stay motivated to read, listen, and watch more constructive content. So, thank you for being part of that motivation. 

Prioritize Favorites. It's easy to ignore what matters most when we are caught up in our day-to-day lives and endless to-do lists. To me, laughter and music are really important aspects of being happy. I am lucky to have friends that make me laugh. And we constantly share content that can disrupt any bad feeling! Music has the same place in my soul. I try to pick up an instrument, spend time with my band, or listen to some good music every day. Golf is also something you know I enjoy, and it has the added benefit of being an activity that hits across many of these dimensions. I move my body. I laugh. I spend time with friends. 

Support My Support System. Lastly, my broader community. We all live in a context. I exist amongst both family and friends, neighbors and colleagues. I make sure I am aware of birthdays, events, and important milestones for them. I try to connect with my closer friends as much as I can. I talk to my father every day. That helps me stay grounded in what brought me here. Given the size of my immediate family, this takes a disciplined effort. And I am well aware that I fall short often. So, to those of you that are affected by my occasional distance and "unavailability,” please know that I am at least aware, and I will continue to do my best. 

I can go on. But that is basically how I answered Michael's question. Below I have tried to list my favorite resources hoping that some of you might find them helpful. They are obviously incomplete. If you have ideas to fill in the gaps, please let me know!

Sleep

Oral Health 

  • If you are interested in the health of your mouth, you can do bacterial tests to find out more. Most of our health is tied to our mouth (eating, breathing, etc.) which of course is Jessica's work and upcoming book. You can order tests and learn more here. 

Meditation 

  • I like Sam Harris’ Waking Up app and use it frequently. There are so many others, of course, but I find Sam's daily meditation is really well done. Committing to a few minutes every day working on your attention and your breathing is truly game-changing. Box breathing, I have found, works well for me. You inhale on a count to 4, hold your breath on a count to 4, and then breathe out on a count to 4. Repeat 4 times. (Another 4x4x4x4!) A great little article from Cleveland Clinic is here.

Eating

  • In terms of what to eat, I center my basic philosophy on Michael Pollan's food rules here. Dr. Mark Hyman's books are great too. His latest, Young Forever, as well as his cookbooks, are worth reading. Here are some great companies and resources if you’re looking for high-quality food sourcing… 

    • Vital Choice – I buy my sardines and wild salmon from here. Great source of protein, high omega-3 fats, and calcium. A very trustworthy source of high-integrity foods. 

    • Northwest Wild Foods – A favorite source of organic wild berries. Huckleberries, cranberries, and blackberries are great for your smoothies, so are their freeze-dried berry powders and macadamia nuts (the nut highest in omega-3!).

    • Sakara - If you want to kick-start your health routines. Order five days of food from them. You will feel great (full disclosure...I am a small investor).

    • In terms of supplements, I would ask your doctor. But taking Vitamin D with K is a smart thing for most people. I also take a probiotic, Fatty15 (better cellular benefits than any Omega 3), B12, Percepta (brain health), magnesium, and a multivitamin. When my muscle training is at higher levels, I also take creatine. 

Media Consumption 


Move your body

  • Too much to mention. But I like the "Nitric Oxide Dump" exercise. Very simple and effective. When I have no time, I try to do this with 3 or 4 sets. All breathing through your nose. 

  • Apple, Peloton, and a host of Youtube resources have classes you can choose from that require no equipment. So easy. When all fails, just do a 20–30-minute workout at home. Here is one of the many great examples of a quick at-home workout. Also, a big fan of TB12 and their gear. Buy their bands and have them in your home. You can't pass them without doing some rows or pulls. Don't let perfect be the enemy of good. We basically need nothing to move our bodies more than our bodies!  

Wow. That's a list! Please let me know if you have questions or ideas that I didn't list. Always looking for great tools and resources. Peter Attia just came out with his new book, Outlive, which is an awesome summary of most things we can learn in order to stay healthier longer. Highly recommend it!!

Thank you, Michael, for being a constant source of inspiration to live better, be better, and enjoy more. And thank you for your question. I tried! 

Have a great week!

 
 
 
 
 
 
Mats Lederhausen
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