Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
We all want to serve healthy, nourishing food to our families. But sometimes we let our best intentions get in the way. You wouldn’t head into the woods without a plan, map, or GPS—so why begin your day with little thought about eating well? Start this year off right by learning and putting these easy meal-planning practices into place. Once you’ve established these habits, you’ll be amazed at how good it feels to map out your meals. The more you practice HPRC’s strategies—the faster and fitter you’ll be—a huge savings to your body, time, and wallet. Read more here.
Getting married again is a time of new beginnings. It’s often a time of challenges and changes too. While you’re celebrating your marriage and deciding what kind of stepparent you’ll be (if your partner has children), there are a few things you can do to stay happy:
- Maintain your identity as an individual—separate from your spouse. This will help you weather challenges with confidence. But strike a balance with staying close to your spouse too.
- Focus on each other. Sharing intimacy with your spouse includes a healthy sex life too. This helps you two connect regularly.
- Stay flexible. Often remarriage means juggling new responsibilities, living in a new place, or becoming a stepparent. Bending with whatever life throws at you means you’re less likely to break or falter.
- Keep a sense of humor. Laughing at yourself or the situations you find yourself in can help you keep perspective.
- Don’t take the place of a biological parent if you’re becoming a stepparent. Foster your own relationship with your stepchild and follow your partner’s lead.
- Remember how you felt when you fell in love. Keep those memories alive—they’ll help get you through tougher times.
Sleep is vital. Think about it: sleep loss causes performance to suffer, but getting plenty of sleep results in better performance. Most people wouldn’t consider going without food or water, and sleep is no different—it’s a necessity. Lack of sleep is equivalent to being drunk. In fact, after being awake for 18–20 hours, you’d function as if you had a blood-alcohol content of .1% (about four drinks for a 150-pound man). Little or no sleep affects your eye-hand coordination, reaction time, and multitasking abilities—and how you remember important sequences, remain attentive, and stay organized. If you’re tired, you may be able to learn skills and work well enough, but training while fatigued might impact your ability to do your best.
Many people believe that they can overcome being tired or “get used to it.” But evidence suggests sleeping only 6 hours can jeopardize your resilience, health, and well-being. As people become more sleep-deprived, they become less aware that they’re impaired. When someone says, “I’m used to being tired,” they’re simply used to having impaired awareness and judgment. When possible, sleep more to help boost your energy level, thinking ability, and readiness!
HPRC has received a lot of questions about phentermine, a prescription drug used for weight loss that’s similar to amphetamine. If you’re a service member, is it okay to use as long as you have a prescription? Will you pop positive on your drug test? Read the OPSS FAQ to find out answers to these questions.
For answers to other frequently asked questions that we’ve received, visit the FAQs section of OPSS. You can also visit the OPSS High-Risk Supplement List for information about certain dietary supplements that may pose a sport anti-doping or health risk.
Several of the service branches have recently updated their body fat composition standards. The U.S. Armed Forces uses body composition (a measure of a person’s body fat) as one factor to determine a service member’s fitness level.
Each service has its own standards (within DoD guidelines 1308.1) and evaluation methods. Whether you’re a healthcare provider or service member, check out HPRC’s Body Fat Standards by Service Branch infosheet to compare the different service standards.
You might have noticed that you can “turn off” your busy brain by watching TV, but did you know there are other techniques that could help quiet your mind? You can download several MP3 audio files in HPRC’s Mind-Body Apps, Tools, and Videos.
- Introduction to Paced Breathing helps you learn to pace your breath and achieve calmness while staying alert.
- Paced Breathing Music guides you to pace your breath once you better understand the timed breathing routine.
- Autogenic Training, a mind-body exercise, shows how to use your mind to warm your hands, while also quieting your mind.
Remember it's okay if your busy brain turns on. But just as easily as racing thoughts creep in, let them creep out—while gently guiding your attention to something neutral such as your breath, or something important such as the task at hand. Whether it’s watching TV or using a mind-body technique, find ways to quiet your mind and be more focused when it matters.
Trying to lose weight as your New Year’s resolution, meet body composition standards, or just be healthier? Weight-loss supplements might be a tempting solution, but before you take one, ask yourself these questions:
- Is it safe? Having a faster heart rate isn’t “normal” or a “good sign” that the supplement is working! Many weight-loss supplements contain plant-based ingredients and other stimulants that can have serious side effects such as chest pain, high blood pressure, and even heart attack. If you want to know about the safety of a specific product or ingredient, you can look it up in the Natural Medicines Comprehensive Database.
- Does it work? Unfortunately, just because a product seemed to work for your friend doesn’t mean it’ll work for you. There’s limited scientific evidence that weight-loss supplements alone help people lose a significant amount of weight and keep it off. Question the claims on the label, and remember, if it sounds too good to be true, it probably is.
- Do you know what’s in it? Many dietary supplement products marketed for weight loss have been found to contain hidden prescription drugs or compounds that haven’t been adequately studied in humans. Be sure to check the label to see if the product has been evaluated by an independent third-party organization.
If your goal is to lose weight this year, challenge yourself to do it the old-fashioned way with a healthy eating plan and regular physical activity. And be patient: Making changes to your lifestyle and body takes time, but you will see results.
For more information about weight-loss supplements, visit the Operation Supplement Safety (OPSS) FAQs about Weight Loss.
Happy New Year! As you plan exciting changes in 2016, give some thought to your personal relationships:
- What makes you happy?
- Who can you count on if you have a serious problem?
- Who is your best friend?
- How close are you to family and friends outside of your unit?
- How much closeness do you need/want?
Can’t answer some of these questions? Then think about how to make a change this year. Show loved ones that you care about them. Establish close bonds with those you can trust. Let others know they can rely on you. Resolve to focus on developing deeper relationships with those around you so that your safety net is set for 2017.
There’s an unpleasant situation that runners sometimes experience called “runners’ trots” or diarrhea. While short lasting and generally harmless, they can be annoying and cost you time during training or a race.
Certain activities such as high-intensity or long-duration exercise and vertical-impact sports (e.g., running vs. biking) increase your risk of gastrointestinal (GI) discomfort. Dehydration, poor conditioning, medication, and eating habits can cause GI irritation too. Despite the lack of hard evidence as to what causes these GI issues, there are things you can do to help settle your stomach:
- Avoid trying new foods or sports drinks during a race.
- Increase the time between eating and activity. Wait at least 3 hours after eating a large meal, or eat a smaller meal or snack closer to training time.
- Plan out your meals, especially for endurance events.
- Pay attention to what you eat to help identify foods that increase your discomfort during running. It’s best to avoid these until after you finish your race.
- Limit your intake of gas-forming or fiber-rich foods (e.g., broccoli, onions, and beans).
- If you’re sensitive, avoid coffee and other forms of caffeine before a run.
- Hydrate before and during endurance activities; it will help blood flow to the GI area.
- If you use sports gels or chews for endurance events, drink enough water (three to eight ounces every 15–20 minutes) to stay hydrated.
- Give yourself time to use the bathroom before an endurance exercise.
- Increase distance and intensity gradually.
If symptoms persist for more than a few days, even at rest, seek medical attention. Enjoy your run!
To accomplish your New Year’s resolutions, really think about the obstacles you’ll face to make those changes happen. Resolutions often come with optimism, but then they tend to fade and become forgotten. Notice how many people are at the gym for the first few weeks of January, then later stop coming. One reason resolutions don’t work out is that people underestimate how hard it will be to maintain the changes. Believing that changes will be easy can initially fuel your motivation, but it also makes following through less likely.
If you want to experience the satisfaction of following through this year, consider the obstacles now. This way, you can picture what you need to do to overcome your obstacles and experience success.
Here’s an example: You want to get more fit. You could enthusiastically decide, “This is the year!” and join the masses of people who are no longer in the gym in February because you found out later that you “don’t have the time.” Or you can set SMART goals aimed at realities you deal with. This means envisioning the steps needed to overcome your obstacles, such as:
- I am working out 5 days per week!
- I know it’s a challenge after my kids are out of school, so I’ll ask my boss if I can arrive at work earlier so I can squeeze in a mid-day 45-minute workout later.
- On days when I can’t make it to work early, I’ll do some work from home in the evening after the kids are in bed.
- When worse comes to worst, I will jump rope and do push-ups and sit-ups after the kids’ bed time.
- When I have to, I’ll arrange play dates on weekends to get my workout in