The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:
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Requests for advice and / or encouragement. On basically any topic and for any scale of problem.
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Yea I think the confusion on Z2 comes from the fact that in highly trained athletes, Z2 is heavily fat burning still. As you get fitter you can handle more intensity without it cooking you. Same with strength. What Gordo and I advocate for is a volume first approach where you focus on time exercising first and then worry about intensity. Of course not appealing in current milieu because people don't want to spend the time exercising that is required to be fit. Weight lifting and cardio are both important as you say, which means even more time.
I think you might be a little bit heavy on the protein still, but I broadly agree.
Sleep really is key. The biggest problem I have with it is that my cronotype is much earlier than most of the population, so I get a ton of shit for wanting to go to bed earlier.
Also agree with religion as an alternative to therapy, although I unfortunately don't find the versions of Christianity around me to be very appealing. I want a more environmental-focused version of christianity basically, but the only communities that I see doing that are a bunch of wokies. I also agree therapy isn't the answer. Perhaps it would be if therapists actually wanted to cure people, but it seems like the current profit model leads to people spinning their wheels forever and using "childhood trauma" as an excuse to never change.
I would be very curious, too. I have a fun anecdote that makes me believe the real minimum is extremely low: I went vegetarian in my mid 20s, and because I did it totally uninformed that absolutely cratered my protein intake for at least 2 years. Rice and potatoes must have been my main sources of protein.
But I started out fit, and absolutely nothing happened. I climbed difficult rock climbs and progressed as before - slowly. I hiked 7000' of elevation in a morning and was sore for one day after. I destroyed people in beach volleyball and socker.
I only noticed because I was totally immobilized by an injury for weeks and lost around 15 lbs of muscle. Rehab took a year, and I obviously only started to build muscle once I fixed my protein problem.
So yeah, if you want to see the numbers go up, eat plenty of protein. If you're happy to just be active and fit, eat whatever macros you want. A protein deficit threatening (even high level) maintenance is almost impossible on a western diet.
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Re: macros. My rule of thumb is
30kcal/kg is the rule of thumb for someone with a desk job who goes to the gym 2-3 times a week. It will be higher if you stand all day, if you walk all day, if you perform strenuous physical labor all day.
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I've heard a minimum of 0.8 g/kg for an active person (roughly ~.4 g/lb). The max dose with a shown benefit for performance is 2.2 g/kg, which is 1g/lb. So making sure you get at least 0.5 g a day seems good, and not more than 1g/lb, especially if you aren't training intensely. This likely means protein in the 80-200 g range for most of us.
It's been a problem with every single girl I've dated. I've decided to bite the bullet one day a week and have no limit on bed time, but it's still difficult. Going to sleep at 10pm most nights, and between 11-1am one night a week, which usually fucks me.
I'll look into it, especially when I move away from Baltimore. Just tired of the options here, which are either extremely woke or extremely trad.
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