Hello and welcome to 4-Minute Friday where I share, in four minutes or less, the latest things I’m doing to enhance my health, save money, and make day-to-day life easier and more enjoyable.
All comments and follow-up questions can be posted directly below, on my Facebook page or emailed to me at zach.griffith1@gmail.com!
The first round of Q & A was published Wednesday. Use this link and code 16392 to submit any final questions you have for a chance to get them added to part two!
I can’t put into words how much I appreciate the continued support.
What I Learned Recently:
I listened to a podcast about skin health a couple of weeks back and it was fascinating.
It was a solo episode by Dr. Andrew Huberman where he delved into the latest and greatest research regarding the health of our largest organ… our skin.
One of the areas he focused on was the usage of sun protection for the sake of preventing sunburn and decreasing the risk of skin cancer.
What I learned was that not all sunscreen is created equally and there are some harmful ones out there. When you make your choice, look for a “mineral-based” product containing either zinc oxide or titanium dioxide rather than a chemical-based formula.
Why?
Chemical-based sunscreens have been connected to impairing hormonal pathways. This is not ideal — especially for the young ones out there whose hormones play a critical role in proper growth and maturation.
It was also made clear that sun exposure in moderation is incredibly healthy. Not only does it promote Vitamin D production, but it also serves to increase the synthesis of hormones that play key roles in our mood and vitality.
It becomes a bad thing when exposed in excess without using sun protection as UV light penetrates deep into the skin layers and damages DNA. Aesthetically, it also disrupts collagen synthesis and “ages” our skin… something most of us try to avoid.
Huberman also made it clear that using sunburn alone to determine if your skin was damaged or not isn’t the most insightful. Damage can ensue regardless of redness and irritation… or the dreaded peeling.
Finally, I learned that yearly skin checks from a dermatologist are CRUCIAL for detecting potentially cancerous skin lesions before they can advance. This should be a priority, especially for individuals who have a family history of skin cancer.
Last point: Don’t pop your pimples as it can lead to permanent scarring! Instead, opt for a corticosteroid cream and/or other non-invasive home modalities, such as a cold compress.
Fitness Hack:
Maintain a monthly calendar dedicated strictly for your physical activity.
Whenever I begin training for an endurance race, I print off a calendar of each training month all the way up until race day.
For example, the Chicago Half Marathon is on September 29th, therefore, I currently have the July, August, and September calendars lying on my dresser in plain sight.
When I printed them this time, I realized it’s a strategy that could be used year-round as a motivational tool… something we should welcome with open arms.
Practically, I write down what I did for physical activity that day to track progress. On Monday, I started with a 3-mile Zone 2 run with a focus on my running cadence. Tuesday was recovery and Pilates for core strength (yes, Pilates). Wednesday was a tempo-style run with slower and faster intervals built in.
Next week, I’ll easily be able to see what I did the week prior and based on how my body is managing the workload, increase the volume to ensure I’m progressing.
I also use the calendars to track my bodyweight which is critically important for everyone, but especially during endurance training to ensure large fluctuations aren’t occurring.
There are countless ways to leverage this practice.
Maybe it’s recording your daily step count, protein intake, liquid consumption, a “yes/no” check-in for morning sunlight exposure, or a combination of the above.
It’s also a fantastic way to visualize when you need a rest day for those of us that tend to air on the side of “doing too much”.
Just another subtle way to promote adherence to your health goals.
Use as you see fit!
Protein Spotlight:
Cottage Cheese.
If you can’t stomach it, I understand (sort of), and you can tune out.
But if you’re a fan and/or willing to look past the oddness of eating curdled milk, let me explain why you should consume it.
It’s a hefty source of protein with ~25 grams in a single cup.
It contains an ideal amount of the amino acid leucine — one that’s critical for muscle protein synthesis.
It’s a slow digesting protein source making it a suitable snack in the evening before heading to bed for several hours without food consumption.
Add some pepper and maybe a little Frank’s red hot and you’re in business.
What else?
Tune in for the opening ceremony of the 2024 Paris Olympics today at 1pm! Maybe you’ll find your next hobby in the process of watching it this year. Handball? Pistol Shooting? Fencing? The world is your oyster.
I’ll be releasing Part Two of the Q & A content next week. This one will dive a little deeper on the personal front… stay tuned!
Everything (mostly) in moderation… including direct sun exposure.
If you enjoy this weekly bite of information, please share it with a coworker, friend, and/or family member!
DISCLAIMER
This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.
Love it!!! Happy Friday kid!!!!
Happy Friday Kimela Sue!