phase 1: complete

Despite being a few days late, I am writing today to inform that I successfully completed Andy Friscella's phase 1!

I rewarded myself with a little trip to visit a friend this past weekend, so I write this having returned to Waco.

Overall, I think this process put me in a good headspace. Having completed the 30 day challenge, I can now look at my days with the full potential they hold. By consolidating my workouts (no longer having to do two separate 45 minute workouts) I feel as though I have more time in the day. The various other habits have worked their way into my everyday habits.

Diet & Water

I still abide by the IF diet, however, it is a little less strict. I now roughly eat within 6.5 hours everyday with the occasional increase to 7.5. Also, I have been craving red meat, so I did ditch the Mediterranean diet after finishing the challenge.

My water intake is still in surplus of a gallon. This is something I definitely take for granted, but I think it is one of the most foundational parts of the challenge. Most people don't consume the recommended amount of water during a regular day. That can lead to lethargy and fatigue (obviously these are magnified at a point of true dehydration). By setting a minimum for water consumption, you avoid running into these problems. So, whether or not you do a challenge like the Hard 75 or phase 1, I would 120% recommend the following:

Next time you feel tired or next time you're wanting a small snack, reach for water instead.

This small change has been a fundamental building block for enabling increased productivity and energy levels throughout the day.

Workouts

Whoopty doo. No more separate workouts. I loved the process, but I'm looking to optimize my routine. I love the Hard 75 and the routines it instills, but I think it is time for me to optimize and consolidate my workout routine. Between the two separate workouts (with one nearly always going 20 min overtime), the transportation to the gym, and the necessary showers afterwards, I end up spending upwards of 3 hours of my day on working out. Of my 16 hours awake, this is considerable. Although I like the cardio and lifting routine I did get into, I think I will take some pointers from Ben Greenfield and begin to change my routine.

Meditations

I found meditations and visualizations to be helpful in centering my mind on what is truly important. Over the past month of daily meditations, I was able to consistently evaluate my performance and set mental goals for the following day.

Over the course of the 30 days, I did play around with the time of day at which I completed my mediation. Most frequently, I meditated at the end of the day before bed because A) it was relaxing, B) I thought it was a good time to instill goals for the following day, and C) it was the most convenient for my schedule. Looking back though, I do wish I had practiced the meditations in the mornings more frequently. After conducting a little research, it's been proven that the subconcious mind is most active in the first 30 minutes of the day. That being said, this time is the most beneficial for positive thoughts and vision. That's probably why I saw the most positive productivity results when I did this (why I didn't do this more frequently is because I was lazy - yes I'll admit it).

I plan on making this adjustment moving forward. I will attempt to utilize two meditations, each for three minutes. One before bed, one upon waking. Will post regarding results.

Cold Showers

Still love these. Still haven't skipped a day since May. Strongly recommend for SO MANY REASONS. It's as if every time you step into the shower you are presented with a little mental challenge. Although it is quite hard to convince yourself to take the plunge into the cold water (especially when it's cold outside), the mental reward you get for doing so is greatly disproportionate to the pain of the cold. Once you get used to the cold water after standing under the running water for a few minutes, your brain is like, "Hell yeah, you just did that! YOU ARE A BADASS!" This little accomplishment is great for perking you up and also great for changing your attitude and outlook. Upon exit from the shower, I am always so happy and energetic - it's fantastic.

Again, outside of the release of endorphins, cold showers are great for shedding fat, another one of the several reasons for taking cold showers - highly recommend.

Reading

Such a minor habit, but such a beneficial practice. One of the habits that was instilled in me by my incredible parents was to learn one thing every day (shout out to the drives home from MSD everyday @mom @dad). That being said, if there is ever a day that goes by where I'm not learning something in the course of my day, reading guarantees me a piece of knowledge I would otherwise not have access to.

From reading The Buddha and the Badass by Vishen Lakhiani to reading David and Goliath by (one of my favorite authors) Malcom Gladwell, this past month provided great insights in digging into my true passions, finding my competitive advantage and using the two to leverage myself into a position in which I can affect the change I wish to see in the world. The past month has been such a foundational month for my life in a multitude of ways, but the reading I completed over the past month has already become a building block for my future.

Goals

I think this has been a good habit, however, I believe I still need to tinker with it to find how it can be most effective for me. I write down three goals I have for the following day overnight, but I am still trying to nail down the ambiguity/specificity that yields the most success. The reason for desiring some level of ambiguity is to make changes that are bigger than myself and in doing so (because I cannot control 3rd parties' reactions) require a buffer. I do see good results either way, but for some of the more ambiguous goals like "Go out of your way to make someone's day," it gets to be a little tricky because no matter how much effort I may dedicate to the one task, it may not result in the desired fashion.

Anyhow, I did combine this habit with the habit of noting the one lesson I learned each day along with three things I am thankful for. I plan to continue these habits because they are a great way of staying on track towards my long term goals.

Summary & Next Steps

Will I continue with Friscella's 75 Hard phases? Honestly probably not for a while. I think I've gotten the idea and the habits meant to be built through the challenges. Don't get me wrong, I have learned lots from them, but my marginal utility no longer justifies my pursuit and adherence to the challenges at this time. I will be shifting gears to optimize my diet and workout habits to reach my health goals. As for the other habits build throughout the process, I will likely continue the practice into my everyday life.

Just as FYI, this Phase 1 was not nearly as challenging as the 75 Hard and its not supposed to be. The intent behind this challenge is to build upon the habits of the 75 Hard. That being said, neither this nor the 75 Hard were nearly as difficult as the five day water fast.