nature, systems, biology, genetics, weight, evolution, efficiency

We’ve become too efficient at feeding ourselves

Obesity, its causes, and solutions are not a soundbite or two.

We’ve evolved to what we are today because of improvements in efficiency.

We are so efficient now at producing food, we waste 30% of it globally.

It’s so easy to feed ourselves, we need to go against our genetics and do things with the sole purpose of removing excess food stores.

Biologically, we want to do things the quickest, simplest way.

Hence fad diets, extreme diets.

Hence arguments about the one cause or cure of obesity.

As Nobel Prize winner, economist and psychologist Daniel Kahnemann’s many studies show, the very act of thinking hard in itself depletes us of energy.

We want a quick fix, like our quick reactions in simply running from bears or hunting them.

Our bodies including the brain organ don’t like expending energy we will then have to replenish.

In the 12,000 years since we started farming, we have grown taller, and are now living longer, becoming more obese, but it’s not obvious we have evolved in such a short time.

Instead, though, our knowledge has grown.

It’s up to us to use the collective knowledge of our tribe to help each other make learning easier, buying the right food easier, and to help make regulating our weight easier to do and understand.

It’s up to us to stop insisting on extremist, over-simplified, and/or fad approaches that we can’t sustain long enough to make all the required changes.

Evolutionary psychology, dieting, hormones, exercise, and injuries

Ideas emerging from the aethers. Been learning bits about evolutionary psychology.

As well as leptin and ghrelin, other hormones seem to affect hunger. e.g. women need more energy intake during certain times in a cycle. (re Lyle McDonald.)
PMS is worse if you’re not eating enough.

Running and exercise help with stress and burning off our fight/flight instincts when most of us have desk or indoor jobs that can be very stressful. But too much intense exercise increases stress (adrenaline and cortisol).

I’ve suspected for a while that testosterone compels men to continually compete and overdo it when they exercise. It’s certainly pretty bad for women comparing ourselves to others in the gene pool. And social media and technology’s effects on top causing us to want to look more awesome than the next person.

I have more I could say about this all leading to injuries, and un-sustainability in fitness.

Dopamine and serotonin can also be nice happy comfortable influences that make competitiveness less important and make us want to be happy just being with our tribe around our campfire safe from wild animals.

I guess these hormones can also be part of the reason people want to stick to a diet their peers prefer.

Facebook rolling out the option to let you control data shared with apps and websites

That scary feeling when Facebook shows you an ad from something you looked at elsewhere?

 

“To help shed more light on these practices that are common yet not always well understood, today we’re introducing a new way to view and control your off-Facebook activity. Off-Facebook Activity lets you see a summary of the apps and websites that send us information about your activity, and clear this information from your account if you want to. ”

https://newsroom.fb.com/news/2019/08…book-activity/

By Erin Egan, Chief Privacy Officer, Policy, and David Baser, Director of Product Management

Starting in Ireland, South Korea and Spain, Facebook will let you:

  • See a summary of the information other apps and websites have sent Facebook through our online business tools, like Facebook Pixel or Facebook Login;

  • Disconnect this information from your account if you want to; and

  • Choose to disconnect future off-Facebook activity from your account. You can do this for all of your off-Facebook activity, or just for specific apps and websites.

 

After a few months of testing and when it’s known to be working in Ireland, South Korea and Spain, data-sharing control will be made a feature for everyone.

I’m relieved, and really hope this means Google and Siri will try and one-up Facebook and make data sharing opt-in, not opt-out!

Rant about people who rant about Facebook:

So many people talk about Facebook as if they haven’t used Facebook since 2010.

I’ve set all my Facebook ad preferences and get cool stuff. I get things like requests for subjects for scientific studies (I’m doing one now, which has been very rewarding).

I get things like courses to study which are relevant to my interests, running or hiking events, environmental organisations’ announcements.

These ads are often from sites I’ve viewed on Google  or my iPhone anyway.
Facebook will be letting you stop sharing with other apps, so that should mean not sharing Facebook data with Google or Apple/Siri, Microsoft.
But most people prefer to complain, or opt-out of Facebook completely, instead of using it as a tool like snail mail in all its permutations (paper junk mail supports that industry).

It would be better for those people if Facebook data-sharing was opt-in, yes.

Setting your ad preferences is a bit like setting Google alerts (notifications of new webpages that mention certain search words).

Ads can be indistinguishable from news these days anyway. 

Event scientific studies that hit the health headlines are selling the fruits of their labour and hoping for income from paid downloads and/or journal subscriptions.

facebook data sharing google apple siri ios advertising targeting privacy opt-in opt-out settings social media information technology

What is shown to us can be a reflection of ourselves or what we want it to be.

Do you know someone who is a binary thinker and just defaults to “Facebook is shit” for every discussion about it?

Darning tights. Boro stitch. Japanese slow stitching. Contrasting darning. Rainbow embroidery thread. Slow fashion. Fashion Rebellion. Circular Economy

My Extinction Rebellion Personal Manifesto to Support Sustainable and Ethical Industry

1. Be a relentlessly optimistic and logical realist.

2. Be curious. Learn, practice, share, teach; Learn, practice, share, teach; Circular Economy.

3. Email/communicate with local, state, national government workers and with politicians. Suggest ways to present sustainable policies to their colleagues and voters in a way that makes the people they represent like the ideas and understand how the voters will benefit.

4. Act Global. Online, share, encourage, and communicate information and technological and ideological developments. Be curious! Be part of sharing the circular economies in learning, open source policies, strategies, ideas, data, technology. Connect with innovators and activists.

5. Tell brands I’ve liked what they can do to be even better and transparent and make me recommend them even more.

6. Don’t subscribe to shop email newsletters because they tempt us to buy because something is “cheaper”.

7. Subscribe to alerts on circular economy, open source information, and sustainability in materials, technology, energy, recycling, transport, fashion, architecture, education.

8. Keep my finance spreadsheet updated including my list of any material things I need and only buy once I’ve researched the best product for my needs and situation.

9. Tell friends important things I’ve learned and make their lives easier and more fulfilling by giving them simple ways to be ethical and sustainable.

10. Re-use, repair, retain, redesign, upcycle clothes and goods. Only buy good quality, and ethically or second-hand. Vote with my note. Spend less so I can spend wisely on a few sustainable and ethical things that may cost as much as lots of fast fashion.

11. Act Local. Keep working with my local War on Waste group. Attend the nearby sustainable fashion festival and clothing swap; get ideas for a swap meet of our own. Keep sharing information about Repair Cafés. Learn about mending workshops, and gather interest and ideas to hold one, and hopefully more.

12. Keep walking for enjoyment and health and necessity (never ever had a driving licence since being old enough to get one in the 1980s and seeing my father devastated at hearing David Suzuki for the first time speak about climate change).

13. Activate for more public transport use and better footpaths and lighting in my area.

14. Activate for a running track in my town.

15. Activate for fair wages and unemployment benefits and universal basic income.

16. Absorb information from Ellen MacArthur, Greta Thunberg, Jeremy Rifkin, Rutger Bregman, Fashion Revolution, Slow Fashion Season, #CircularEconomy, The United Nations, The World Health Organisation, The Bill and Melinda Gates Foundation.

17. Be prudent.

18. Embrace the Zen.

19. #loveparkrun

20.Run sustainably.

21. Draw daily.

22. Practice sustainable and ethical investment.

23. Call out injustice and illogic.

24. “Now is the time for civil disobedience” – Greta Thunberg.

25. Speak the unspoken.

26. Be awesome!

Sustainability in eating, running, living

I lost 35 kg and have kept it off 3 years 3 months so far. This is what I’m loving doing currently.

I did a 2 day 60 km bushwalking event (with about 5 km of running at the end) a few weeks ago, rested A LOT, and last Friday I ran a half marathon. That means I’ve now run at least one half marathon distance run (21.1 km or longer) every month for 2 years. Longest run was 50 km. Happy! Practicing not running too much or too hard so I can keep running without injury.

I’m currently busy being a coach/run leader for our Running Club (I’m also Secretary), one of our parkrun Run Directors (my third year doing that), and happy being involved as an artist & volunteer at a gallery for local artists. And working in a financial planning office 4 days a week.

Writing regularly about running, weight loss, logic, self-care, the joys of freedom from alcohol, and more on zenmode.org

I’m obsessed with sustainability, and doing a 3-month “Slow Fashion Challenge” and not buying any new clothes, and involved in groups and arranging a mending/swap event.

Studying a course on The Fashion Revolution & the UN’s Sustainable Development Goals 2030, and devouring information on The Circular Economy, and on recycling in Australia/globally. Sharing what I’m discovering in our local War on Waste group and page, and pretty much everywhere.

I created a spreadsheet/pic of all the types of recycling and their collection points in town that’s being shared around.

Sustainability in eating, running, living. Perhaps obsessiveness about moderation, hahaha.

If you’ve read this far, I appreciate your interest. Hope you’re thriving and loving life too.

12 Illogical Reasons You Have For Believing in Acupuncture

12 Illogical Reasons You Might Have For Believing in Acupuncture:

1) “It’s an ancient tradition.” (Appeal to Antiquity fallacy.) Slavery is an ancient tradition, but does being old mean something is good?

2) “Eastern Medicine works when Western Medicine fails.” (Appeal to the Orient. False dichotomy.) There are neurosurgeons in Asia, and cardiologists, obstetricians, radiologists, gynaecologists, and do I have to go on? Your belief is condescending, racist superstition.

3) “I had instant relief.” (White coat syndrome. Confirmation Bias.) People think tinfoil hats instantly stop “mind control.” People feel better when someone says they’re praying for them. They think this will help, so the expectation is enough for them to relax when the ritual starts.

4) “I got better.” (Correlation is not Causation.) Your ailment was mild, vague, ; you may have been using other therapies, ; it was an imaginary ailment “cured” by an imaginary cure, and/or it cleared up of its own accord, and/or it seems better but the underlying condition won’t have changed and will recur.

5) “It works for me”. (The Placebo Effect.) Without proof of its mechanism for healing, you’re expecting me to assume the universal laws of Pphysics rearrange themselves magically in your presence.

6) “Chi pathways are real.” (Bald assertion.) There is no mechanism by which acupuncture works, unless you believe in spirit/Chi/energy against all known laws of Physics, and if you do, then you must believe in Voodoo, since that’s an old tradition of pushing pins into forms to alter spirits. In which case, I have some Bitcoin to sell you.Acupuncture, Spirit, Voodoo, Superstition, Logic, medicine, health, TCM, bullshit, woowoo, skepticism

7) “It helped the Chinese for thousands of years.” (1. 6. & 3.) Mao Zedong exaggerated it mostly from obscure ancient bloodletting superstitions to promote patriotism. The Communist Party suppressed any negative study results about it. Then it waned in favour of modern medicine to aid national health and productivity, and now they’re trying to revive it again because superstitious beliefs make money.

8) “It helped my dog.” (Confirmation Bias. Correlation is not Causation.) Your dog’s ailment was vague, non-acute, you may have been using other therapies, it was an imaginary ailment “cured” by an imaginary cure, and/or it cleared up of its own accord, and/or you think the dog seems better but the underlying condition won’t have changed and will recur.

9) “It helps lots of people.” (Appeal to Popularity.) Lots of people believe throwing spilled salt over their shoulder gives them good luck. Does that mean it works? Kidding oneself isn’t logical no matter how many people do it.

10) “I have been (or I have been seeing) an acupuncturist for 20 years.” (Sunk Cost Fallacy.) Believing and investing in something for a long time isn’t evidence of a cure any more than putting $10 on Black 15 all evening and every Roulette spin for 20 years is any evidence that you should keep doing it.

11) “Alternative Medicine is better because Big Pharma are just after people’s money.” (Diversionary tactic. Missing the point.) I’m not going to say, “Big Alternative Medicine are just after your money”, though it sells billions through supplements, treatments, media. You must give good evidence of any treatment’s mechanism of healing.

12) “Scientific studies show Acupuncture works.” (Appeal to Authority.) Do you understand the scientific method? Quality scientific studies show that there are NO good studies giving evidence for it.

That’s 12 reasons you might believe in acupuncture that are not logical.

Now try to give me 12 different reasons why you still think it is.

More information

PainScience on Acupuncture:

https://www.painscience.com/articles/acupuncture-for-pain.php

Wikipedia Logical fallacies:

https://en.m.wikipedia.org/wiki/List_of_fallacies

Cognitive biases:

https://medium.com/better-humans/cognitive-bias-cheat-sheet-55a472476b18

Current interests helping me thrive

“Whole of Life” list of cool things I’m enjoying doing and exploring.

1. Circular economy.

2. Recycling industry boom.

3. Local recycling collection points.

4. Did a CPR course.

5. 2 Day hiking event in the mountains last weekend. Superlatives are lacking.

6. Not getting distracted by other subjects when I go to look up something online.

7. Prudence.
Classics, minimalist, style, linen, bargain, Prudence, white shirt,

Linen shirts from Target marked down after summer. $10 and $5. Amazing what classics you can pick up if you walk around a lot patiently and see so many things you can choose the best bargains for a style you’re after. Plus, I used $10 worth of flybuys points!

8. Been making and bringing my lunches to work for months like I’m a proper grown-up.

9. Running regularly for joy not kudos.

10. Researching before buying things.

11. Tax planning.

12. Using Scholl Eulactol balm twice daily which has fixed my heels after they became dry and cracked from wearing Birkenstocks all summer.

13. Not replying in anger when someone makes an extremist comment.

14. Not checking the news outlets as often to avoid joining angry mobs or giving extremist clickbait articles any ad revenue.

15. Duolingo Greek lesson daily for 263 days so far.

16. Drawing daily for 10 months now.

17. Sewing pockets on things.

Also, some thoughts I haven’t had time to put into a separate blog post:

A. Fear of guilt or regret as a driver for action can help with:

B. Caterpillars in the stomach that people get when faced with doing something new.

C. People’s cognitive dissonance between:

Guilt about being unfit and overweight; and

Wanting to feel fit and healthy.

D. A can help us by being able to recognise when we’re doing B and C.

What’s got you thinking lately?

logic, thinking, reason, psychology, cbt, compassion, patience, communication, skepticism, honesty,

The hidden years, logic, and why we hate clicking on links

In 1999, my life purpose changed. Instead of avidly devouring information telling me WHAT to think, for the next 20 years I’ve spent all my spare time learning HOW to think.

I began to investigate the many types of Logical Fallacies and Cognitive Biases and how to recognise them being used by others, and, very importantly, when I was using fallacious reasoning myself.

I learned that we all simplify ideas into concepts that are easily explained due to the fundamental nature of communication, and that simplifications are nearly always wrong.

I learned that thinking about thinking is physically tiring, and to try and be compassionate and patient when trying to explain new information to someone.

Ideas and beliefs can be tribal, and some of the most anxious moments come from questioning things that bind us to our tribe(s).

Ideas are tribal and also genetic (nurture and nature). We have an instinctual, genetic reaction to rejecting different explanations that seem a threat to our tribal bonds, and that are an imposition on our time and energy.

Fight or flight is in our nature: We fearfully avoid or flee from rethinking beliefs, or we fight aggressively to defend them.

Rarely do we think it’s worth the time “re-wiring” a conclusion our neurons have already recorded (though we are also creatures of doubt and uncertainty, and this can help being open to new explanations).

I’ve loved reading about the scientific method and the history of how global standards of evidence and methods of proof, testing, and analysis have improved and been built upon exponentially.

I’m aware of how pride is important in our standards of evidence. We can be proud of our tribal or patriotic beliefs, our emotional breakthroughs, and our “Sunk Costs” (time spent maintaining a habit).

I’m also aware that I’m proud of what I’ve been learning and practising, and that makes me vulnerable, and sometimes appear aggressive or defensive.

I have some bad memories of being verbally abused for questioning an idea when I’ve tried to explain HOW to think logically about that idea.

I have learned and must remember that before, during, and beyond all this, honesty, patience, and compassion are the key to meaningful communication.

 

Thought Challenge:

Did you notice I didn’t write about the reason why we hate clicking on links?

Maybe what I DID write about might make you think of some reasons.

 

Further information:

Cognitive Bias Cheat Sheet (Possibly the most beautiful thing I’ve ever seen.)

List of fallacies (Wikipedia)

About Me (Zenmode)

How I lost weight (Zenmode)

The Psychology of Running (Zenmode)

An Adaptive Spiral (Zenmode)

Less Alcohol (Zenmode)

How I started running (Zenmode)

How to spot a weight loss scam (Zenmode)

Transformation, Identity, and the “True Self” Myth (Zenmode)

 

Is protein more satiating than carbohydrates or fat?

“A review of 38 studies concluded protein is more satiating than carbs and fats in the 10-20% of energy intake range but not above that, indicating the average satiety sweet spot is a protein intake of 20% of energy intake, corresponding to about 1.2 g/kg/d for non-strength training individuals. The effect was far stronger for self-reported satiety than actual eating behavior: ad libitum energy intake didn’t reliably decrease even at lower protein intakes. The optimum protein intake for satiety was closely in line with the optimal protein intake for body recomposition and health (1.2 – 1.6 g/kg/d).”

Menno Henselmans

Haha, that fascinating article pretty much sums my protein percentage up!

I have no medical conditions.

Please see a dietitian if you require advice on eating to assist management of illness.

I’ve been logging everything in My Fitness Pal over 4 years, (lost 35 kg and have maintained 3 years) and never really pay any attention to trying to achieve any particular macronutrient percentage.

My macros have consistently been an average of 20% protein, 30% fat, 50% carbs the whole time. This seems to coincide with the general recommendation from most national health departments.

I love how I was about to say through most of Henselman’s article, but what about fibre? Yep, at the end, he says how fruit and veg are good at filling you up.

You can use them to bulk up your plate and stomach with volume for very few calories.

And I find now that a 300 kilojoule piece of fruit is satiating and lets me stop eating whereas an 800 kilojoule biscuit/cookie makes me want another.

Sometimes, of course, I’m happy to use my calorie limit on a couple of biscuits. That’s a form of satiation too.

Other days, too, I’ll have a 400 kilojoule choc protein bar if I can feel I need it.

I learned a good word last week:

Interoception

“Research has begun to explore how our [lack of] awareness and perception of our body signals (known as interoception) contribute to disordered eating. Interoception includes perceiving various internal sensations from the body. It means noticing things like how quickly your heart is beating, how heavily you are breathing, how hot or cold you are, and whether you are feeling hungry or full.”

Melissa Barker and Rebecca Brewer

It’s risky just following the “intuitive eating” idea if you’re trying to watch your weight – but I’ve found it helps if you have some understanding of yourself and the caloric content of food you can choose to eat.

zenmode running self-care anxiety sober quit alcohol marathon training work volunteering administration health medication

Self-care victory

Had two terrible nights sleep earlier in the week and was struggling a lot at work. Felt like people were demanding every minute of my time and I had too many responsibilities outside of work.

 

At 5:30 am I went for an angry, 80-minute run and thought of logical kick-arse ways to reduce a lot of time spent on administration, and implemented them when I got back.

 

This helped not just me but also others to have a limit set now on what we feel we can do.

 

I made it through the day without needing any sort of medication or self-medication, and only realised this when it was all over and it hadn’t even occurred to me to use any. Nearly 400 days alcohol-free. Not even any caffeine for over 4 months.

 

Instead of freaking out with anxiety I’d been proactive.

 

Proud of myself for not pulling out of any volunteer responsibilities completely, since I’m proud of what I’m involved in.

 

Thursday 28 February I realised I’d rather use the money I’ve saved for flights and accommodation (to do a marathon in April) on a faster computer for myself.

 

This will improve my quality of life immensely and reduce a lot of frustrations.

 

I also decided to build a stronger 30 km run base rather than max out my resources for 2 months yet again on a marathon that would mean my glute/piriformis pain would worsen just when it’s been a lot better.

 

This will mean regular, consistent running to look forward to and enjoy.

 

Feeling like I’ve actually won a marathon now!