رونوشت کامل S2E15: The Feisty 50s: Taming Your Competitive Streak as You Age

that's according to Lindsay Joe, a registered dietitian and creator of the meal planning method. 00:02:33.439 --> 00:02:35.599 But there's more when it comes to the walnut. 00:02:35.840 --> 00:02:39.199 It's not just the omega-3s, even though that's the big selling point. 00:02:39.360 --> 00:02:47.599 They talk about fiber, magnesium, manganese, copper, phosphorus, zinc, vitamin B6, vitamin E, and folate. 00:02:47.759 --> 00:02:49.840 That's all contained within these nuts. 00:02:50.000 --> 00:02:53.039 So here's another quote from a dietitian. 00:02:53.120 --> 00:02:57.680 This is from Sam Schleiger, who's got a whole bunch of acronyms after his name. 00:02:57.759 --> 00:03:01.919 He's a registered dietitian and owner of Simply Nourished Functional Nutrition. 00:03:02.080 --> 00:03:12.000 Sam says, Walnuts also contain a bountiful amount of antioxidants and polyphenols, including elegic acid, catchens, melatonin, and flavonoids. 00:03:12.159 --> 00:03:17.840 So we've listed off like 25 different good things that walnuts have in this article. 00:03:18.080 --> 00:03:28.879 Sam Schleier also says, quote, omega-3 fatty acids support communication between brain cells, memory, and learning, and balanced inflammatory response within the nervous system. 00:03:29.039 --> 00:03:42.719 Meanwhile, polyphenols and other antioxidant compounds in walnuts can help neutralize free radicals, protect brain cells from oxidative damage, support healthy aging, and promote long-term cognitive resilience. 00:03:42.960 --> 00:03:49.199 So again, those omega-3s and some of the other chemicals listed here support brain health as you age. 00:03:49.360 --> 00:03:50.960 That's so important for you. 00:03:51.199 --> 00:03:55.280 And apparently omega-3s, polyphenols, and fiber also support gut health. 00:03:55.360 --> 00:03:59.280 I know I personally take metamusil and have been doing so for a while. 00:03:59.439 --> 00:04:03.599 So maybe if I up my walnuts, I can uh cut down on that orange powder. 00:04:03.759 --> 00:04:09.280 The article also talks about some creative ways you can eat walnuts with your yogurt, for example. 00:04:09.439 --> 00:04:11.199 So that one resonates with me. 00:04:11.360 --> 00:04:18.079 A couple days a week I'll have yogurt for breakfast and put like some fruit on top of it, peanut butter, things like that. 00:04:18.240 --> 00:04:20.319 So I could see putting the walnuts on there. 00:04:20.399 --> 00:04:31.600 Some of the other ideas they have, they talk about adding them to pesto, apple nachos, stuffed dates, parfaits, salad, and grain bowls. 00:04:31.920 --> 00:04:36.399 So I could see salads, but I don't know what the heck apple nachos are. 00:04:36.480 --> 00:04:38.399 I'll have to look that up after the podcast. 00:04:38.480 --> 00:04:40.240 It doesn't sound like something I'd want to eat. 00:04:40.399 --> 00:04:41.920 Nachos should be nachos. 00:04:42.160 --> 00:04:44.879 Let's not try to make something healthy into nachos. 00:04:45.120 --> 00:04:47.600 Nachos are not, they are a treat. 00:04:47.680 --> 00:04:49.279 They are not made out of apples. 00:04:49.360 --> 00:04:51.360 They have cheese and tortilla chips. 00:04:51.519 --> 00:04:57.279 Here's the key tip from the article for me, though, based on the story I told you about with my previous walnut purchase. 00:04:57.439 --> 00:04:59.920 Don't put them in the pantry like I did. 00:05:00.160 --> 00:05:05.759 Store them in an airtight container in the fridge or freezer to maintain their freshness. 00:05:05.920 --> 00:05:11.199 So I've already bought walnuts after I read this article because I'm very easily influenced. 00:05:11.439 --> 00:05:14.079 I'm now convinced walnuts are the key to longevity. 00:05:14.160 --> 00:05:16.160 So glad I had some before the podcast. 00:05:16.319 --> 00:05:18.319 Feeling good as I record this. 00:05:18.480 --> 00:05:20.959 Let's go to our second article for the warmup. 00:05:21.199 --> 00:05:24.800 It's from Study Finds, and it's about a study, of course. 00:05:24.959 --> 00:05:31.199 The headline is Study links regular cold showers to 26% fewer sick days. 00:05:31.439 --> 00:05:37.920 So I'll just quote from the article to start off: quote, cranking the shower to cold every day sounds like a dare, not a health plan. 00:05:38.079 --> 00:05:52.560 Yet in a set of Swiss trials, people who took mostly cold showers over 12 weeks reported 26% fewer sick days and 31% fewer days off work than people who took cold showers less often. 00:05:52.879 --> 00:05:59.040 One catch, the comparison was built on what people really did in the shower, not on which group they were assigned to. 00:05:59.120 --> 00:06:05.120 So the results show a link, but they do not prove cold water protects health. 00:06:05.519 --> 00:06:08.800 I've never personally routinely taken cold showers. 00:06:08.959 --> 00:06:12.879 I do like the cold blast at the end of the shower. 00:06:12.959 --> 00:06:17.439 I don't do this all the time, but if you haven't done it, it can be really great. 00:06:17.600 --> 00:06:24.000 I've got a technique I use, so I just stand under the water and I'll slowly move the faucet over until it's cold. 00:06:24.240 --> 00:06:25.920 That way you have time to get used to it. 00:06:26.000 --> 00:06:30.959 It's not just like blasting you with cold water, even though I called it a cold blast. 00:06:31.040 --> 00:06:33.680 It's it's like a slow transition to cold water. 00:06:33.839 --> 00:06:34.720 It feels really good. 00:06:34.800 --> 00:06:41.279 And I've seen in research before that this can help you reduce anxiety, especially in the moment, or reduce feelings of stress. 00:06:41.360 --> 00:06:46.800 So if you're having a stressful day, you come home from work, try the cold blast next time. 00:06:46.959 --> 00:06:51.600 But again, according to this study, cold showers reduce your sick time. 00:06:51.839 --> 00:06:55.279 I'm not sold after I saw this article. 00:06:55.519 --> 00:07:03.199 One of the things that

it said, and I found this funny, was quote, only 37% stuck with daily cold showers for all 12 weeks. 00:07:03.360 --> 00:07:09.920 Quitting was most likely in the first few weeks, and women quit at a higher rate than men with about a third more risk. 00:07:10.079 --> 00:07:13.360 So I thought that was pretty funny. 00:07:13.600 --> 00:07:26.399 Hilariously, one of the groups studied in this trial was given videos designed to motivate them to stick with cold showers, and they actually quit at a higher rate than those without the motivational videos. 00:07:26.560 --> 00:07:32.079 I would love to see what was in these videos that was causing them not to want to take the cold showers anymore. 00:07:32.240 --> 00:07:36.959 But there was a bonus effect that is not connected to sick days or anything like that. 00:07:37.120 --> 00:07:41.839 Apparently, cold showers reduce the cost of heating water, which lowers your energy cost. 00:07:42.000 --> 00:07:49.839 And according to the study finds article, heating water accounts for 15 to 25% of energy use in wealthy countries. 00:07:50.000 --> 00:08:03.600 So there may be a benefit to cold showers on your energy bill, but I'd say if you live in a cold climate where it probably takes longer to heat water and it's really cold all the time, you're probably looking forward to that hot shower at the end of the day. 00:08:03.759 --> 00:08:11.439 I don't really see getting out of the uh cold shower into the cold air in some place like Finland or Norway. 00:08:11.600 --> 00:08:12.639 So there you have it. 00:08:12.720 --> 00:08:17.680 According to this study, cold showers is linked to fewer sick days. 00:08:17.920 --> 00:08:22.639 But I think the jury is out on this based on reading this article. 00:08:25.040 --> 00:08:29.839 So let's get to the main topic for today, and that's shifting your fitness mindset as you age. 00:08:30.079 --> 00:08:36.080 As I mentioned up top, I've been thinking a lot about changing my mindset around fitness goals lately. 00:08:36.240 --> 00:08:39.519 And this really started when I turned 45 earlier this year. 00:08:39.759 --> 00:08:43.200 Something about that number has made me really reflective. 00:08:43.360 --> 00:08:47.440 I've been thinking a lot about aging and what it means for my health. 00:08:47.679 --> 00:08:52.320 And to be honest, I haven't really felt this way since right before I turned 30. 00:08:52.559 --> 00:08:56.960 Around the time I was 29, 29 and a half, I had gotten out of shape. 00:08:57.200 --> 00:08:58.399 I was eating poorly. 00:08:58.480 --> 00:09:06.720 I was eating lots of fast food, Taco Bell, Burger Street, Burger King, Taco Bueno, you name it. 00:09:06.879 --> 00:09:09.120 I had an early schedule at work. 00:09:09.360 --> 00:09:14.720 I would come home in the mid to late afternoon, I'd be tired, and I would turn to fast food. 00:09:14.879 --> 00:09:22.000 And so again, around the time I was 29 and a half, I realized I couldn't continue like this if I wanted to

have a longer life. 00:09:22.159 --> 00:09:24.559 And so that's like this switch that flipped. 00:09:24.720 --> 00:09:29.279 I got myself back in shape and I really haven't looked back since then from a fitness perspective. 00:09:29.440 --> 00:09:32.879 That's really when fitness started to become one of the most important parts of my life. 00:09:33.200 --> 00:09:37.440 45 has been a similar experience in terms of the feelings it's bringing up. 00:09:37.519 --> 00:09:43.600 And I think it's partially because I've always imagined myself living until I'm 90. 00:09:43.840 --> 00:09:48.000 That's an ambitious life goal these days with where longevity is. 00:09:48.240 --> 00:09:54.559 If you think about yourself living to age 90, well, at 45, your life is halfway over. 00:09:54.720 --> 00:09:58.240 And so that's really brought on a lot of feelings of nostalgia for me. 00:09:58.320 --> 00:10:02.399 And it's funny because Abby always asks me, like, why are you watching these old sitcoms? 00:10:02.480 --> 00:10:06.960 Why are you watching Cheers or whatever, Frasier? 00:10:07.600 --> 00:10:14.480 And I think it's just that nostalgia of aging and feeling like, wow, I'm halfway through my life and I missed some of these things from when I was younger. 00:10:14.639 --> 00:10:21.600 But it also has me reflecting a lot on my fitness goals, especially in relation to my very competitive nature. 00:10:21.840 --> 00:10:32.720 And Abby and I talked a lot about this on episode nine of season two of the podcast, when we discussed how your biggest PR might just be maintaining your fitness as you age. 00:10:32.879 --> 00:10:40.000 But since I'm solo today, I wanted to dive into this more because it's a very meaningful topic to me at this point in time, as I've just outlined for you. 00:10:40.240 --> 00:10:48.639 And what I've really been thinking about is competitive nature and not necessarily competition with others, but competition with yourself. 00:10:48.960 --> 00:10:58.159 During the race debate we had a couple of weeks ago, uh 5K versus half marathon versus marathon, I joked about how fun it was to pass people during races. 00:10:58.320 --> 00:11:05.440 And it is fun, but for me, my competitive mindset really typically manifests more in competing with myself. 00:11:05.519 --> 00:11:12.000 I think like if you're not an elite athlete, it's pretty hard to compete with people who are more athletic than you. 00:11:12.159 --> 00:11:18.240 So for me, that competition is really looking at what I've done and trying to do better than I've done in the past. 00:11:18.399 --> 00:11:20.720 So for running, that means improving my pacing. 00:11:20.799 --> 00:11:30.639 And this summer, I worked on the mile and I managed to shave off a lot of time on my mile, but how much longer can I keep doing that as I age, right? 00:11:30.960 --> 00:11:32.720 And it's the same for strength training. 00:11:32.879 --> 00:11:40.879 I love calisthenics, but I've been focused on improving my calisthenics skills for over the past year, maybe year and a half. 00:11:41.039 --> 00:11:43.440 And that means increasingly challenging movements. 00:11:43.600 --> 00:11:46.240 And the result of that has been injury and soreness. 00:11:46.399 --> 00:11:48.639 I wanted to build back up to one arm pushups. 00:11:48.720 --> 00:11:50.159 We've talked about this on the podcast. 00:11:50.320 --> 00:11:51.840 Abby gives me a hard time about it. 00:11:52.000 --> 00:11:59.600 This is a move I'd accomplished in my 30s, and I've been building up to them incrementally over the past year, but it puts a lot of strain on your shoulder. 00:11:59.840 --> 00:12:07.679 And I ended up straining the tendon and muscles that run from my shoulder below my collarbone and along my chest. 00:12:07.919 --> 00:12:16.639 And stupidly, because of my competitive mindset, I kept practicing these one-arm push-ups, even though I was having a lot of soreness in that area. 00:12:16.960 --> 00:12:19.679 And I finally decided to stop doing them. 00:12:19.840 --> 00:12:25.120 It's taken weeks for it to heal, and it's still not there yet, which is another reality of aging, right? 00:12:25.279 --> 00:12:38.480 So, with that experience recently, I think it's added to my recent contemplation on my own competitive nature and how I can take a healthy approach to starting to shift my competitive mindset to be more age appropriate. 00:12:38.639 --> 00:12:39.919 Don't you love that phrase? 00:12:40.159 --> 00:12:41.279 Age appropriate. 00:12:41.519 --> 00:12:43.519 So let's start with the bad news first. 00:12:43.840 --> 00:12:47.440 I decided to research how competitiveness changes as you age. 00:12:47.519 --> 00:12:51.919 And I found a 2011 study from the Journal of Psychological Aging. 00:12:52.080 --> 00:12:54.080 Yes, that is a very specific journal. 00:12:54.159 --> 00:12:56.639 We love to quote those specific journals on the podcast. 00:12:56.799 --> 00:13:02.960 And this study was titled Competitiveness Across the Lifespan: The Feisty 50s. 00:13:03.200 --> 00:13:07.600 So, based on that study title alone, I think you can see where I'm going with this. 00:13:07.840 --> 00:13:14.960 It was a pretty interesting study in that the authors used a field experiment with financial stakes to judge people's competitiveness. 00:13:15.360 --> 00:13:27.039 So the sample size was 543 people, age 25 to 75, and they gave each person a simple mental math task task complete with a payment schedule. 00:13:27.279 --> 00:13:43.120 So you could choose a flat rate payment of 25 cents per solved item, essentially on this math test, or a competitive payment schedule where you got 50 cents per solved item if your score is better than a randomly selected opponent. 00:13:43.279 --> 00:13:48.080 If your score wasn't better on the competitive schedule, you didn't get the you didn't get any money. 00:13:48.159 --> 00:13:53.840 And I presume this may have been related to how fast they were answering the questions

since it was on this competitive schedule. 00:13:54.080 --> 00:13:59.600 Now, personally, when I read about this study, I know which schedule I would be choosing, which would be the competitive one, right? 00:13:59.759 --> 00:14:01.279 Because that's just my nature. 00:14:01.440 --> 00:14:10.799 But I also feel like compet the competitive schedule would appeal to anybody who likes gambling because it's got that sense of like either you're going to win big or go home. 00:14:11.039 --> 00:14:14.000 So as part of this study, I'll quote from the results. 00:14:14.080 --> 00:14:23.360 It says, quote, results revealed that competitive preferences increased across the lifespan until they peaked around age 50 and dropped thereafter. 00:14:23.519 --> 00:14:32.799 We also found that throughout men had a substantially larger preference for competing than women, extending previous findings on college age participants. 00:14:33.039 --> 00:14:37.919 So, based on this study, it sounds like you reach peak competitiveness at age 50. 00:14:38.080 --> 00:14:39.360 I've got five more years. 00:14:39.600 --> 00:14:46.000 And it's probably no surprise to the women listening to this podcast that men tend to be more competitive. 00:14:46.240 --> 00:14:53.039 But that's really interesting to think about from a fitness perspective because as you age, you have a higher risk for injury. 00:14:53.279 --> 00:15:00.960 Into your late 40s and early 50s, you need to be really careful when letting your competitive nature get the best of you, which I've learned with these one-arm push-ups, right? 00:15:01.120 --> 00:15:07.279 Just one more rep on that deadlift, or a little more weight, or maybe you just run a little faster on the trail. 00:15:07.519 --> 00:15:13.120 Next thing you know, you're injured and it takes longer to recover for you compared to your younger self. 00:15:13.360 --> 00:15:24.639 And so while some people identify as being more competitive than others when it comes to fitness, the reality is that everyone has some natural competitive nature, even if it's buried deep down within you. 00:15:24.879 --> 00:15:27.519 I found this interesting article from Psychology Today. 00:15:27.679 --> 00:15:32.080 It was called Too Competitive: How to Stop Comparisons from Taking Over. 00:15:32.240 --> 00:15:34.480 And this is really focused on career goals. 00:15:34.559 --> 00:15:38.879 But as I read it, I thought, well, there's some great examples here that apply to fitness. 00:15:39.039 --> 00:15:43.840 So I'm actually going to share a few passages from the article as I thought it was really insightful. 00:15:44.080 --> 00:15:58.559 The article says that the natural competitive motivations within us are, quote, there to help us reach goals essential for surviving and thriving, a secure status in our social group, money, food, a home, or a mate. 00:15:58.799 --> 00:16:05.519 Healthy competitiveness can help sharpen our skills, push us to try hard, and drive us toward personal growth. 00:16:05.759 --> 00:16:19.279 But sometimes competitiveness takes over in an unhealthy way, leaving you comparing yourself to everyone, obsessing about results, or distancing yourself, or even feeling hostile towards friends and colleagues. 00:16:19.519 --> 00:16:29.039 The story shared by the renowned shame researcher Brene Brown about her weekly slim is an excellent in conveying how instinctive this competitive urge is. 00:16:29.279 --> 00:16:41.440 In this, she describes the deeply primal reaction she gets when someone comes alongside her in the swimming lane, how this intense urge to finish the length before them takes over, even though she's not in a race with them. 00:16:41.600 --> 00:16:45.440 If you've noticed this occurring in yourself, then know that it's very normal. 00:16:45.679 --> 00:16:54.240 So, according to this article, we all have some competitive nature within us, and this is related to just surviving and thriving. 00:16:54.399 --> 00:16:58.639 It is truly a natural part of our evolution. 00:16:58.879 --> 00:17:05.119 So I get this reaction during races all the time, as we talked about on the podcast a couple of weeks ago. 00:17:05.279 --> 00:17:14.640 Or even when I'm out running and not in a race and I see someone who is ahead of me on the sidewalk or on the trail running, I've got like this urge to pass them. 00:17:14.720 --> 00:17:19.680 And sometimes I do end up passing them and it's really awkward, and they look at you very awkwardly. 00:17:19.839 --> 00:17:21.599 But, you know, what are you gonna do? 00:17:21.920 --> 00:17:22.720 Had to pass you. 00:17:22.799 --> 00:17:24.240 It's it's my competitive nature. 00:17:24.319 --> 00:17:25.759 It's deep down within me. 00:17:26.000 --> 00:17:30.160 I should, I should stop and explain to them the psychology today article, right? 00:17:30.400 --> 00:17:32.559 Next time I pass somebody on the sidewalk. 00:17:32.799 --> 00:17:39.279 But the article also talks about our two forms of motivation, our competitive system and our caring system. 00:17:39.440 --> 00:17:46.480 That passage that I shared previously really outlined our competitive system, that natural urge, drive to compete. 00:17:46.720 --> 00:17:50.799 It's there to ensure, again, that we th thrive and survive. 00:17:50.960 --> 00:17:53.200 But the caring system is important too. 00:17:53.359 --> 00:18:00.240 So according to the article, your caring system helps you focus on compassion both for others and yourself. 00:18:00.480 --> 00:18:07.839 The article says, quote, when our caring system is active, we feel safe, valued, and less preoccupied with proving ourselves. 00:18:08.079 --> 00:18:18.000 And this is where we can really start to bridge the discussion to how we can counteract our competitive nature and make healthy choices for our fitness routines and goals as we age. 00:18:18.240 --> 00:18:22.000 So, with that in mind, how do we mitigate unhealthy competitive urges? 00:18:22.160 --> 00:18:27.839 Or in

other words, how do I stop myself from injuring my shoulder by obsessively doing one-arm push-ups? 00:18:28.160 --> 00:18:29.680 The article has a few tips. 00:18:29.759 --> 00:18:34.799 And while I was reading it, I definitely felt like I was talking to a psychologist or a therapist. 00:18:35.119 --> 00:18:38.640 And these tips were really, again, more career focused. 00:18:38.799 --> 00:18:44.880 So I worked for the podcast to translate some of these to your fitness goals. 00:18:45.119 --> 00:18:48.319 One of them was this idea of pausing. 00:18:48.480 --> 00:18:53.519 And this is something that is similar to a technique I've heard for anxiety. 00:18:53.680 --> 00:18:59.839 When you're having strong competitive urges, pause and ask yourself, what's triggering those feelings? 00:19:00.000 --> 00:19:05.839 So, again, with anxiety, it's similar to naming your emotion, which can help mitigate anxiety or stress. 00:19:06.160 --> 00:19:14.160 Maybe from a fitness perspective, you you pause and you ask yourself questions like, why do I have to run faster today or why do I need to lift more weight? 00:19:14.319 --> 00:19:22.559 And then you flip it to thinking about what you're what you've already accomplished during your workout and how that's benefiting your health and longevity. 00:19:22.799 --> 00:19:33.519 The article talks also about showing compassion for yourself and imagining how you might feel if you're talking to a friend who is having similar emotions. 00:19:33.680 --> 00:19:49.680 And I think this is something, as I reflected on this, Abby and I practice with each other all the time because we literally talk to each other about our fitness challenges and help talk each other through them, which really, you know, allows us to take a step back and put things in perspective. 00:19:49.839 --> 00:19:54.000 So again, that one arm push-up example I've used a few times in the podcast. 00:19:54.240 --> 00:19:57.519 Abby was the one who made me realize I should stop doing those. 00:19:57.759 --> 00:20:02.960 And I helped her realize, for example, it was okay to skip a run last week when she was having knee pain. 00:20:03.119 --> 00:20:08.160 So without each other, we might have kept on with those competitive behaviors, which could lead to more injury. 00:20:08.559 --> 00:20:19.200 So talking to your friends, showing compassion for your friends and yourself can be really helpful in mitigating those competitive urges that you have. 00:20:19.599 --> 00:20:27.839 Finally, it talks about practicing care for others because this can influence your own sense of positive well-being. 00:20:28.000 --> 00:20:33.680 So we kind of talked about how Abby and I talk through things together, and that's practicing care for others. 00:20:33.839 --> 00:20:38.480 But by doing this, you're influencing your own positive well-being. 00:20:38.640 --> 00:20:47.440 So from a fitness perspective, I think this looks like simply checking in on your friends and colleagues and how

they're doing in their health, in their fitness. 00:20:47.680 --> 00:20:51.440 I have several people I talk to about fitness all the time. 00:20:51.680 --> 00:20:55.119 And I always come away feeling both positive about them and myself. 00:20:55.279 --> 00:21:02.640 So I think hearing about other people's fitness goals, successes, and challenges can help put things in perspective for you. 00:21:02.799 --> 00:21:04.799 So, really cool tips in this article. 00:21:04.960 --> 00:21:12.559 Again, they refer career type competitive urges, but I think there's a lot there when it comes to fitness. 00:21:12.720 --> 00:21:18.160 But beyond this article, I was looking for more inspiration on the topic, and I found it from two unlikely sources. 00:21:18.319 --> 00:21:23.039 The first one was a random comment on my favorite social media platform, Reddit. 00:21:23.119 --> 00:21:26.480 And this is on the subreddit R Ask Men Over 40. 00:21:26.559 --> 00:21:28.880 So perfect subreddit for this podcast. 00:21:29.119 --> 00:21:33.279 A Redditor named Leading Difficulty had posed the same question we're debating here today. 00:21:33.519 --> 00:21:36.400 How do I become less competitive as I age? 00:21:36.559 --> 00:21:43.359 And this person was really more concerned about their competitiveness in relation to sports that they were playing, like basketball and soccer. 00:21:43.519 --> 00:21:46.319 You know, they could get hurt doing those things as they age. 00:21:46.480 --> 00:21:50.240 And they also said they didn't like going on runs by themselves. 00:21:50.480 --> 00:21:55.440 And so the top comment on this post came from a person named Lucky Cod. 00:21:55.759 --> 00:21:59.759 So if anybody knows Lucky Cod, please thank them for this inspirational comment. 00:22:00.319 --> 00:22:01.680 Which I'll now share with you. 00:22:01.920 --> 00:22:07.519 Lucky said, quote, if you're a competitive by nature, you have to find other outlets to feel successful. 00:22:07.759 --> 00:22:12.880 It might be something in the workplace, it might be goal setting, it might be relationship stuff. 00:22:13.039 --> 00:22:20.400 But you have to find other things to compete against, and it might be time to start a new chapter in your life where you start competing against yourself. 00:22:20.640 --> 00:22:25.279 You mentioned you don't like going on runs by yourself, but maybe something like that is useful for you. 00:22:25.440 --> 00:22:30.640 Maybe just going on a 20-minute jog by yourself is the competitive thing you do against yourself. 00:22:30.799 --> 00:22:34.880 And then eventually you break that record and go for a 30-minute jog. 00:22:35.279 --> 00:22:41.440 I don't mean to be disrespectful or dismissive, but it could be an issue of just maturity and becoming wiser as you age. 00:22:41.680 --> 00:22:49.920 I'm not suggesting you're not mature or you're unwise, but a lot of us go through that competitive phase and then we have to discipline ourselves and reduce it as we get older. 00:22:50.160 --> 00:22:54.079 It might just be that chapter in your life right now that you're starting. 00:22:54.319 --> 00:22:56.160 This is a really good question you posted. 00:22:56.240 --> 00:23:00.400 A lot of people would never admit something so deep good on you. 00:23:00.559 --> 00:23:03.759 So that's from Lucky Cod on Reddit. 00:23:03.839 --> 00:23:07.519 I I love this comment and two things about it. 00:23:07.759 --> 00:23:13.200 The first was trying to think about to find other areas to compete in. 00:23:13.440 --> 00:23:27.279 I think a lot of us could apply this to our careers and not in like an unhealthy way, but it's always amazing to see people who are having big achievements in their careers, and these often occur in your 40s, 50s, and even 60s. 00:23:27.440 --> 00:23:32.079 Or maybe you want to branch out from your chosen career and start a business. 00:23:32.240 --> 00:23:39.599 So you're in one career field, you decide, hey, I'm going to leave this, I'm going to start my own business or consulting a shop. 00:23:39.839 --> 00:23:42.799 This is really something I've thought about for the future. 00:23:43.039 --> 00:23:47.839 So I think there are healthy ways to compete when it comes to your career that don't burn you out. 00:23:48.000 --> 00:23:52.640 It's more about finding those new achievements or trying something new in your career. 00:23:52.799 --> 00:24:01.920 The other thing I really liked about Lucky Cod's comment was that despite leading difficulties saying they didn't want to go for runs by themselves, Lucky Cod urges them to do that. 00:24:02.240 --> 00:24:06.079 Because this person was concerned with being competitive in organized sports. 00:24:06.240 --> 00:24:12.559 Maybe the healthiest thing for them was to shift their competitive nature to competing with themselves instead of others. 00:24:12.799 --> 00:24:24.559 And it didn't even have to be that this person was improving their running time, because I talked about at the beginning how I have a tendency to really focus in on continually improving my times, which may be unrealistic as I age. 00:24:24.720 --> 00:24:29.200 But it was the idea that they were just getting out there and running and being happy with the accomplishment. 00:24:29.359 --> 00:24:32.240 So that could be a really healthy approach as you age. 00:24:32.480 --> 00:24:47.519 And that gets us back to that central idea from episode nine on season two, where we talked about focusing on maintaining fitness and being proud that you're still able to get out and run as you age or lift weights as you age, regardless of how fast you run or how heavy you lift. 00:24:47.680 --> 00:24:52.319 So thanks to Lucky Cod on Reddit for this dose of inspiration. 00:24:52.559 --> 00:24:55.920 Now I'll tell you about my final source of inspiration on this topic. 00:24:56.079 --> 00:25:04.240 And this was a celebrity profiled in a men's health article that popped in my feed as I was writing this episode. 00:25:04.480

--> 00:25:07.839 And that celebrity is Patrick Wilson. 00:25:08.000 --> 00:25:15.279 So if you haven't seen him before, he's been in many, many movies over the years: horror movies, superhero movies, romantic comedies. 00:25:15.359 --> 00:25:16.880 He's a really well-known actor. 00:25:17.119 --> 00:25:20.240 He's got a variety of roles that he's been in. 00:25:20.559 --> 00:25:27.359 And he's apparently also kept himself in excellent shape and really morphed his fitness routine as he's aged. 00:25:27.599 --> 00:25:34.640 So if you'd like to see photos of Patrick to see how uh healthy and in shape he is, just go out and Google him and you'll see some of the photos. 00:25:34.960 --> 00:25:41.119 Men's Health ran a quote from a recent podcast interview with Patrick Wilson, and here's what he said. 00:25:41.279 --> 00:25:47.119 He told the Strong Talk Podcast that he doesn't even think about Max's and PRs. 00:25:47.359 --> 00:25:50.559 He says, quote, the physical side is risk and reward. 00:25:50.640 --> 00:25:56.240 There are certain movements I don't want to or need to do, certainly over the age of 50. 00:25:56.400 --> 00:25:57.279 So that's really healthy. 00:25:57.440 --> 00:26:02.720 He's moved from things like running marathons and doing CrossFit to being more sensible. 00:26:02.960 --> 00:26:10.880 And according to Men's Health, the exercises he used to do in CrossFit, snatches, muscle ups, and weighted good mornings now hit him harder. 00:26:10.960 --> 00:26:14.079 And it takes him several days to recover after those kind of workouts. 00:26:14.160 --> 00:26:22.079 So he shifted to high rocks, which I guess has a lower rate of injury on the types of exercises you're doing. 00:26:22.240 --> 00:26:29.440 Also, still very competitive, by the way, but the types of exercises there allow him to recover enough to still train the next day. 00:26:29.519 --> 00:26:35.359 So he's found a more healthy outlet for his competition there, moving from CrossFit to high ROCs. 00:26:35.599 --> 00:26:41.119 The bottom line on this topic is this you're still going to be competitive as you age. 00:26:41.279 --> 00:26:44.720 And it sounds like your competitiveness may peak around age 50. 00:26:44.799 --> 00:26:54.880 So to make sure that you stay healthy and avoid injury, it's important to practice some self-reflection, recognize your limits, and adjust accordingly, like Patrick Wilson. 00:26:55.039 --> 00:27:14.720 And when you start getting those competitive urges, slow down, take a step back, ask yourself why it's happening, or talk to a friend or family member, your significant other about it, because that can really help you achieve your fitness goals and apparently mitigate some of your unhealthy competitive instincts. 00:27:14.960 --> 00:27:18.319 I hope you enjoyed this solo episode of Practically Fit. 00:27:18.480 --> 00:27:24.640 If you've got tips on how you've been changing your fitness routine as you age, please leave them on the website at practically.fit. 00:27:24.720 --> 00:27:29.359 You can comment there or shoot us an email at alex at practically.fit. 00:27:29.599 --> 00:27:35.039 And if you enjoyed the show, please leave us a rating or review on your favorite podcast platform. 00:27:35.359 --> 00:27:41.599 On next week's episode, we'll be interviewing researcher Jake Remert on a recent study he led on strength training. 00:27:41.759 --> 00:27:45.839 And it really relates to the amount of volume that you're doing during strength training. 00:27:46.079 --> 00:27:51.119 Fascinating meta-analysis study, which has been getting some media attention. 00:27:51.200 --> 00:27:53.680 So stay tuned for that interview with Jake Remert. 00:27:54.000 --> 00:27:57.920 But until then, remember, when it comes to fitness, you don't have to be perfect. 00:27:58.160 --> 00:27:59.680 You just have to be practical. 00:27:59.839 --> 00:28:03.119 And I think that saying applies perfectly to today's topic. 00:28:03.200 --> 00:28:06.880 So thanks again for listening, and we'll catch you on the next one.