A Guide to Effective New Year's Resolutions
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A Guide to Effective New Year's Resolutions by Lee Harrington
It's that time of year when millions of people engage in setting their New Year's Resolutions. For many, it is a laughable attempt - set with the expectation of "how long can I go before I've totally failed all my resolutions". Entire books can be written about setting and achieving goals. I will speak about how I've implemented "Finding My Why" and making SMART goals. I've linked to articles that explain each a bit better.
I am two and a half years into my health reclamation journey. I was in poor health at 336lbs, highly diabetic with Type 2 and an A1c of 11.2 on three meds. I have osteoarthritis and back then I needed a cane to walk and drove with a handicap sticker. I had other ailments like sleep apnea (undiagnosed), acid reflux, frequent headaches and difficulty sleeping due to anxiety issues. I've seen significant improvement as I changed my diet to keto, with intermittent fasting and exercise. I'm off all the meds, I am no longer diabetic, my acid reflux is gone, I no longer snore or have sleep apnea. I no longer walk with a cane and in fact, I can run 5Ks. I am not, however, a healthy man. I am merely "less unhealthy". So my why is still clear these past years, I want to continue reclaiming my health.
My number one current health issue is my obesity. It's not merely about having excess fat, it's what that fat is doing to me. My knees are in much better shape, but there is still inflammation and therefore still pain and limitations. Excess fat actually generates cytokines and other molecules that cause inflammation throughout the body. It also contributes to heart disease. So, with diabetes in remission and my cane in the closet - I'm waging war on my fat as my primary goal of 2024.
One of the things to gain and retain vitality is muscle. Year before last, I engaged in strength training twice a week and saw great progress. In an attempt to save money, I endeavored to keep up the work at home and at the gym. I didn't follow through. But this coming year, I resolve to make strength training a priority again.
So I have my why and what. How? How can I make progress without coming up with resolutions that don't make it past the first week, let along the entire year?
I will make SMART goals. Specific, measurable, achievable, realistic and time bound.
It's impossible at home to measure fat, so I'm going to use weight as a proxy. To achieve this goal I will be doing a 14 day water only fast once a quarter. I just finished my first and lost 16lbs. My goal is to eat a carnivore/keto diet such that after each fast I continue losing weight at approximately 1 pound a week. The fasting is a powerful tool, but I also need to keep on losing weight when not fasting.
This should be realistic as I just accomplished the first round of fasting and know how much weight I lost. Losing 1lb a week is also achievable. The time limit is one year.
On this one, I have to say that "getting my goal into SMART Shape" is going to be task one in the coming year. I know I want to build muscle. I have some idea on what I want to do. But I haven't put all the pieces in place yet. And that's ok. I have a direction and the first task will be to do the work to turn this vague goal into a Specific, Measurable, Action Plan that is Realistic and Time bound to next year.
We all learn differently. In the last two and a half years, I've read over 30 books on health, listened to countless hours of YouTube videos and podcasts. Immersing myself in these topics is part of my method. I realize this isn't a path that is suitable for everyone. This is a 21 day program to walk people through the development of healthy habits with a Paleo (Mark Sisson) sensibility. I've been following coach Roxana for some time on Twitter and Facebook and her journey is very similar to mine. Like me, she is mid journey - she's made a lot of health improvements and is relatable to folks who can see themselves in us precisely because we are still on our journeys and haven't arrived. Unlike me, she has trained and achieved certification and offers coaching. I look forward to the daily challenges of this program.
Every day is the first day of the rest of your life. There is nothing particularly magical about the 1st day of the Year. Any day is a good day to make progress on your health. This current health journey in which I have so well - started April 22nd, 2021. I know, because that was the day I found out that my A1c had hit 11.2 (very diabetic) and that I was going to need to start daily insulin shots soon. That scared me straight. I read The Diabetes Code by Dr Jason Fung, and followed his plan and the health improvement started and continues to this day.
I encourage everyone to find their Why and make SMART goals for improving their health, their relationships, their work, their family life. Whatever is most in need of improvement. One last bit of advice. Pick one or two things that are of most importance rather so many resolutions that you get overwhelmed.
I look forward to hearing your stories of progress. I've brought out my "yellow shirt that displays my need" again. It doesn't hide anything. Can't wait to see how it fits at the end of the year.
p.s. Always consult your own health team for your specific needs
p.p.s. Educate yourself to fully participate in your health strategy
The health benefits of Extended Fasting
The Ex-Diabetic
Healing Is A Natural Process
Written by Lee Harrington
Published December 30th, 2023
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