Anyone who's been acquainted with me for the past 6+ years is very familiar with my struggles with my gut health and how it's affected me in some incredibly debilitating ways. I wrote a blog earlier about returning to consuming steamed food as a way to avoid aggravating the gut further which you can read here: https://www.globalfastfit.com/post/hello-old-friend-i-never-thought-i-d-miss-you

I do have a backlog of things I need to post, including more of my thoughts on Thai society, Kenya vs. Uganda, etc., but I've always wanted to return to this topic on why it's incredibly important to maintain a healthy gut, and some of the very dire consequences of what happens when you don't.

When I use the term gut I refer to the digestive system as a whole, and all of its working parts which include and is not limited to your stomach, small and large intestine, liver, pancreas, gallbladder, and so on. I also refer to all of its working parts such as the bile produced by the liver, the acids produced by the stomach, the bacteria that reside in the stomach and intestines and so forth. All parts are equally important in their own way, and dysfunction to any of these lead to some severe problems to not just the gut itself but other parts of the body that may not even immediately come to mind.

I would strongly advocate care for your gut due to a plethora of reasons but here are three that should help sway you into doing so: 

First, when any of the working parts of the digestive system begin to break down, your ability to process and synthesize what you eat is reduced and your body has a tougher time finding what it needs to work optimally. If you're someone who values their youth (or at least someone who values how they felt when they were young), then this is more than enough reason to keep things in order. It's amazing how quickly you age when your body doesn't get what it needs on a daily basis because you have a bile issue, acid reflux, or intestinal erosion. If you're inclined to look and feel old, then look no further than letting your body not get any of the nutrients it needs just because your body can't process them anymore. 

Second, if you've seen and read the post I've referenced in the first paragraph then you'll really understand this. Do you enjoy being able to eat whatever you want? If you're a foodie and you live to eat then I promise you that gut issues are the last thing you want to have. Our guts (for the most part) are extremely durable, with some more than others depending on genetics. It's easy to overlook any problems because they generally start small. There are a few telltale signs that something is wrong early on to look for. If your stomach sounds like a Category 1 hurricane on a consistent basis, then you're probably going down a bad path. It usually starts with gas (on both ends), so if there's a good amount of it then you need to start taking better care of what you eat and drink. What does it lead to if you don't? All sorts of fun and nasty stuff; you might discover that you're becoming sensitive to certain foods you never were before; the selection of things you can eat and drink without getting sick becomes smaller and smaller. Can't live without coffee? You're going to have to when it gets the stomach acids going. What about the occasional drink here and there? Also gone. Blueberry cheesecake? Too rich, too tasty, and unfortunately too difficult for the stomach to process; gone. The list continues.

The third reason is probably the one reason I'd go back and change my diet and lifestyle habits. How much do you value your ability to observe/comprehend/reason/remember the world around you? When there's enough dysfunction in the digestive system, the central nervous system is directly impacted. The reason that this happens can vary, whether it be stomach acids irritating the vagus nerve, malabsorption of digested foods not allowing for the nervous system to get the right sustenance, gut bacteria not being able to communicate with your brain, the liver not being able to cleanse impurities, etc. One or two of these can make it hard for you to remember what you had for dinner yesterday, several of them can make you forget who your parents are. If there's any reason to take care of your gut, it's this one that gives you the sense of self, and to lose oneself is truly not a reality worth living.

There are many more reasons, but I think the three above should suffice. I may blog about my own personal experiences with these issues in the future if there's any interest in me doing so. The human digestive system is complex, but caring for it doesn't have to be. Just not aggravating the gut and keeping watch for signs that it's getting into poor shape should already give it plenty of longevity. If something you're eating or drinking is causing you to get sick then avoid it; if you need to have a vice like sugar or alcohol then consume it moderately if you can't live without it.

Today is a special day for me—I'm about to step into my first strength training session with a professional coach. As a 66-year-old who's survived a decade-long battle with illness, this moment feels like the start of a new chapter in my life. After a decade of being unable to run, I'm finally ready to hit the trails again. But before diving deep into trail running, I must prepare my body and seriously rebuild my strength.

Why Hire a Strength Coach When I'm One?

Strength for Trail Running: Why It's Essential

Investing in Long-Term Success

Building Toward a Stronger Future

Final Thoughts

The Role of Global Fast Fit: A Foundation for Fitness

Of course, most people reading these blog entries will be most interested in exercise, nutrition and other relevant health related topics, and that’s as it should be.

But some of you might also have an interest in the business side of Global Fast Fit.  The birth and then explosion of the Internet spawned non-traditional business models, for better or worse, and we're one of those companies. 

Back in the day, if you wanted to build a business you started small, and hoped to be profitable pretty much as soon as possible.  If you had a hamburger stand in Los Angeles California, you didn’t care too much about somebody else's hamburger stand on the other side of the country, much less on the other side of the world.

But now competition is world wide, in the “flat earth” environment. For digital ventures, its very hard to be successful at a small scale.  You have a few big winners, like Amazon, Google, Apple, Facebook, et al, that operate on a global scale, and tens of thousands of ventures that try but never succeed in reaching large scale.  Sure, there are plenty of successful profitable smaller scale companies that utilize the Internet as a platform, but because of the high fixed cost building and promoting a digital product and low marginal costs of reproducing it, entrepreneurs increasingly shoot for the stars, or, at the very least, the earth.

Profits, even revenues at all, get pushed to a lower priority as global brands are built. If your aim is high enough, investors seem comfortable with waiting even on what should be the most basic starting point – a viable business model.  Rather than starting small, obtaining profits, and using those profits to slowly grow, the impatient digital world seems to focus on trying to take over the world – or at least achieving brand recognition – before you’re even sure how you’re going to make money. This may seem crazy, and to some degree it is.  Real viable businesses should generate positive cash flow.

But its also true that google had no idea how it was going to make money when they first started developing search engines. And even now, as a profitable company, it's only search, of the many things Alphabet does, that is regularly cash flow positive.  Amazon was founded in 1994 and first made a profit in 2003, as Jeff Bezos prioritized growth.  Apple was for years a money losing marginal computer maker and in 1996 and 1997 was on the verge of going out of business.  Tesla was founded in 2003 and first made a profit in 2020.  OpenAi, the creator of chatgpt, was founded in 2015 and is probably no where near making a profit, yet was recently valued at $29 billion. These companies are the big winners.

With a name like Global Fast Fit we’re one of those with great ambitions in this winner take all environment.  We have approved trademarks in the United States and the European Union, and pending trademark filings in most of the biggest countries in the rest of the world.  In search engines our primary term “Global Fast Fit” will come up in first position around the world, and our secondary term, “Exercise Benchmarks” ranks first in many search engines and in the top 5 in most of the world.  People from 26 different countries around the world have done the Global Fast Fit routine, and we have teams in the US, India, China, Kenya, Uganda, Thailand, and Indonesia. And we're just getting started. 

In the Brave New Digital World, if you’re in the game, you’re global.

The answer would seem to be pretty obvious; for health reasons, to improve appearance, to be fit.  But if you dig a little deeper the question becomes more interesting.

Since I was a kid, for 50 years or so, I’ve been  going to gyms.  I generally don’t know the people there or have any interaction with them, so all I can do is observe. 

A gym is a unique environment in that the same people tend to work out at the same time of day as a matter of habit.  I see lots of fit people in gyms where I work out.  I don’t measure their reps or weights, but visually, they don’t seem to get any fitter over time.   In some cases, by the time I see them, they’re already very fit, and just maintaining that level of fitness may be enough.

But to me, working very hard and being in the gym a few times a week is a big price to pay if you’re not actively improving in some way, whether that’s strength, appearance, health – anything.

It also seems terribly boring to me to workout without goals.   Going to the gym and having a clear idea that you’re going to try to get 7 reps instead of the 6 you got in the last session makes things a lot more meaningful, and over time, those incremental results really add up.  I’m terrible at chin-ups, but each workout I try to get one more than I’ve done before, and, eventually I do.  If you don’t reach your daily goal, no big deal; having a goal will make you push harder, and have better workouts even on days you don't hit your targets.  If you set realistic goals, over time you’ll achieve them.

My name is Dr. James Muchiri, a medical doctor with a deep passion for primary healthcare. I come from a quiet village called Gatimu, nestled in Nyandarua County. Not many people often mention their primary school, but I always do—and for one special reason: it allows me to talk about my childhood inspiration, Mrs. Wahome.

Mrs. Wahome was an extraordinary woman, even by today's standards. She lived in Muthaiga and drove a sleek Peugeot 504. Always with a smile, she radiated warmth.

One day, after an English lesson, she signaled for me to follow her to the staffroom. I was terrified. The staffroom was a place where "hardcore" troublemakers were broken down by a group of underpaid and frustrated teachers, battling their own struggles with poverty and depression. But that’s a story for another day.

I was just 11 years old. Instead of the punishment I feared, Mrs. Wahome did something unexpected. She sat me down and talked to me about self-grooming and other basic life lessons. But it wasn’t what she said that stayed with me—it was how she said it, with love and genuine care. In that moment, she made an ADHD kid like me feel seen and valued.

That moment has had a lasting impact on me, and it’s part of what drives me today in my work as the link between Global Fast Fit and communities in Kenya. Our primary focus is disease prevention through exercise, helping people stay healthy and active.

The second mission is uplifting communities—sending children to school, paying their fees, providing uniforms and books, and even connecting them with mentors.

Now, back to my beloved teacher. When I received my first paycheck as a doctor, the first thing I did was search for Mrs. Wahome. When I found her, I asked how I could repay her for the impact she had on my life. With the same grace she had shown years ago, she told me, "When good is done to you, sometimes it’s not about returning it, but extending it to the next person."  

Humans have evolved to be active creatures, shaped by millennia of movement and survival. Yet, despite this evolutionary background, many of us today lead sedentary lifestyles. Why do we often avoid physical activity, even though it's essential for our health? To understand this, we must examine our evolutionary history and the biological forces that shaped our bodies and behaviors.

Renowned anthropologists Herman Pontzer and Daniel Lieberman have conducted groundbreaking research on human energy expenditure and evolutionary adaptations. Their work offers key insights into why we might be inclined to avoid exercise despite its benefits in the modern world.

Pontzer’s Research: The Constrained Energy Model

Pontzer’s research, particularly his work on energy expenditure, has reshaped our understanding of human metabolism. Contrary to traditional views, Pontzer discovered that while humans are indeed more active than most other primates, the amount of energy we expend through physical activity is not as variable as once believed. His "constrained energy model" suggests that, regardless of how active we are, our bodies adjust overall energy use to remain within a narrow range. This efficiency in energy use, though advantageous for survival, may reduce the perceived benefit of physical activity in the short term, making it harder to stay motivated to exercise.

Lieberman’s Research: Built for Endurance, Not Bursts

Lieberman focuses on how evolutionary pressures shaped human bodies for endurance and consistent, moderate activity, like that of our hunter-gatherer ancestors. He argues that humans are not naturally adapted for high-intensity, short-duration exercise (like modern gym workouts) but rather for activities spread throughout the day. His research suggests that our ancestors engaged in long bouts of walking, light running, and other moderate activities necessary for foraging and hunting. This could explain why intense, modern workouts may feel unnatural or daunting to many.

The Evolutionary Roots of Sedentary Behavior

When we combine these two perspectives, a clearer picture emerges. Pontzer’s research emphasizes our bodies' efficiency in conserving energy, even during moderate physical activity. This may reduce the motivation to exercise because we might not feel like we're expending enough energy to make the effort worthwhile. Lieberman's work, on the other hand, highlights how our bodies are built for sustained, low-to-moderate intensity movement throughout the day, not the intense, short bursts common in many fitness regimes.

Together, these insights suggest that our modern aversion to physical activity is not a sign of laziness but rather a reflection of our evolutionary design. Our bodies evolved to balance energy expenditure carefully, avoiding unnecessary exertion to conserve resources. In an environment of food scarcity, this was critical to survival. However, this predisposition can lead to sedentary behavior and poor health in today’s world, where food is abundant for most people and physical activity is often optional.

Rethinking Exercise for Modern Life

Understanding these evolutionary factors can help us rethink our approach to exercise. Awareness is the first step toward developing strategies that align more closely with our natural tendencies. If the usual modern fitness routines discourage you, find out what works. Perhaps try this:

• Instead of focusing solely on intense, short workouts, engage in consistent, moderate activity throughout the day, like walking or cycling.

• Incorporate movement into daily routines, such as standing while working or taking regular breaks to move around, as our ancestors likely did. For more ideas, check out Don't Sit, Get Fit by The University of New Mexico’s exercise science department.

• Try exercise snacking. The Cleveland Clinic defines exercise snacking as a brief high-intensity movement or exercise that typically lasts no more than two minutes. And it’s something that you can and should do at various points in your daily life.

Our bodies are energy-saving machines designed to keep us going for as long as possible. We should concentrate on long-term health benefits instead of getting discouraged when we don’t see immediate results from our workouts.

Overcoming Evolutionary Barriers to Stay Active

By acknowledging our evolutionary heritage, we can better appreciate the importance of physical activity in modern life and work towards overcoming our natural tendencies toward inactivity. This understanding can help us develop healthier habits and improve our overall well-being.

More Resources

• Lieberman, D. E. (2013). The story of the human body: Evolution, health, and disease. Pantheon Books.

• Lieberman, D. E. (2020). Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding. Pantheon Books.

• Pontzer, H. (2021). Burn: New research blows the lid off how we really burn calories, lose weight, and stay healthy. Avery.

There are countless studies that show that exercise is good for you in myriad ways; Greg's post highlights some of the benefits of exercise.  Just about everyone knows that exercise is good for you. Yet most people don't actually exercise on a regular basis. 

Estimates of how many people exercise regularly vary from 25% globally to 50% in the US, but such estimates are not to be trusted.  First of all, they are based completely on self reported data, and people want to believe that they exercise regularly, so they are more likely to say that they do when asked in surveys.  There is also the question of what constitutes "exercise".  Yes, as Greg says, any exercise is better than none, but I see lots of healthy young men and women using treadmills for walking rather than running, when I’m at my local gym.  A more interesting question might be what percent of people around the world do the type of exercise which yields the most benefits, which is high intensity exercise of some type, like Global Fast Fit.

The globally skyrocketing rates of obesity and type two diabetes, and the general sedentary lifestyles that have taken over the world, and general observation, lead me to believe that those who regularly exercise on an ongoing basis, year after year, is much smaller than reported.

Why don’t people exercise? When asked in surveys, the most typical response is “I don’t have enough time”.  Yet people tend to find the time to watch lots of TV and movies,  and spend hours on social media accounts.  When Arnold Schwarzenegger was governor of California he generally exercised twice a day; a half hour of cardio in the morning and a strength session later in the day.  As president of the United States, Barack Obama could be seen on treadmills or playing basketball. Everyone has the same 24 hours in the day, and most people can find the time if they want to, especially for routines like Global Fast Fit, which only takes a few minutes – there’s a reason I named it “fast’ fit.

The real reasons people don’t exercise are not hard to find.  Most of us have jobs, or work at home.  After a long day of work, or looking after kids, it’s tough to muster the energy to do any exercise, especially a high intensity workout like GFF.  Even someone like myself, with a very high level of commitment to fitness, finds certain exercises like running very dull.  If I’m running, which I often am, I’m either in pain or bored. Unlike eating a sweet, there is no immediate gratification from exercise, beyond the feeling that you’ve done something good.  So exercise, at least for most people like me, is hard and often dull, with little immediate gratification.  Some people, like Nee and Greg, have a completely different point of view; they love doing long, grinding, events that take hours.  That’s great, but I think most people are more like me than Nee and Greg.

So what can be done to get more people to exercise, and exercise hard, on a regular basis? I think the key is providing more immediate gratification in the form of information about how they’re doing compared to their previous performances and also compared to others. We’re working on something along these lines, but in the meantime, please share any ideas you have, however crazy they might be.

Physical activity is more than just looking good in a swimsuit (although that can be a perk!). It’s a cornerstone of a healthy lifestyle, offering numerous benefits for people of all ages. Whether you’re a young adult, middle-aged, or a senior, incorporating regular physical activity into your routine can significantly enhance your quality of life and your healthspan—healthspan is the number of years you are healthy, without chronic and debilitating disease (read more about the healthspan concept in this article in Fortune). Let’s explore why physical activity matters.

Benefits for the General Population

According to the Centers for Disease Control and Prevention (CDC), physical activity can help prevent chronic diseases such as heart disease, stroke, type 2 diabetes, and even some cancers. It can also help maintain a healthy weight, boost energy levels, reduce blood pressure, and improve sleep.

In addition, regular physical activity:

• Enhances Mental Health: Exercise releases endorphins, which are natural mood lifters. It can help reduce symptoms of depression and anxiety and improve overall mental well-being.
• Boosts Immune Function: Regular physical activity can enhance your immune system, making you less susceptible to illnesses.
• Increases longevity and healthspan: Studies have shown that regular physical activity can add years to one's life by reducing the risk of chronic diseases.

Physical Activity for Older Adults

As we age, staying active becomes even more important. Physical activity can help older adults maintain independence and improve overall quality of life.

According to the CDC, physical activity can help older adults:

• Prevent Chronic Diseases: Regular exercise can help prevent or manage chronic conditions like heart disease, diabetes, and arthritis.
• Improve Mobility and Balance: Activities like walking, yoga, and strength training can improve balance and coordination, reducing the risk of falls—a major concern for older adults.
• Enhance Cognitive Function: Physical activity has been shown to reduce the risk of cognitive decline and diseases like Alzheimer’s.
• Maintain Muscle Mass and Bone Density: Strength training exercises help maintain muscle mass and bone density, which are crucial for mobility and overall health.
• Boost Mental Health: Staying active can help reduce feelings of depression and anxiety.

Getting Started with Physical Activity

The good news is that you don't need to become a gym rat to reap the benefits of physical activity. Even small amounts of exercise can make a big difference.

If you're new to exercise, it's essential to start slowly and gradually increasing the intensity and duration of your workouts. Before starting any new exercise program, speak with your doctor. 

Here are some tips:

• Start Slow: Begin with low-intensity activities like walking or gentle stretching, gradually increasing the intensity and duration.
• Find Activities You Enjoy: Whether it’s dancing, swimming, or gardening, choose activities that you find enjoyable to stay motivated.
• Set Realistic Goals: Set achievable goals and track your progress to stay motivated.
• Incorporate Variety: Mix different activities to work on various aspects of fitness, such as strength, flexibility, and endurance.
• Stay Consistent: Consistency is the key to a successful exercise regimen, so make sure to exercise regularly.

Physical Activity Recommendations

The CDC recommends that adults aim to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. They also suggest including strength-training exercises that target all major muscle groups at least twice a week. For older adults, it's recommended to include activities that improve balance, such as standing on one leg.

Going beyond the recommended guidelines can lead to even greater health benefits. 

In this context, take a look at the Global Fast Fit (GFF) routine, as it already checks many of the boxes. How many boxes you check depends on how vigorously and often you perform the GFF exercises.

Remember, any amount of physical activity is better than none. So get out there and move! Your future self will thank you for it.

Takeaway

Physical activity is crucial for maintaining health and well-being at any age. It provides numerous benefits, from improved cardiovascular health to enhanced mental well-being for everyone. For older adults, staying active is essential to prevent chronic diseases, maintain mobility, and improve cognitive function. So, get up and get moving to enjoy a healthier, happier, and longer life!

In a world that often emphasizes being the winner, it is easy to lose sight of what truly matters. Being at the top isn't the most important thing. What truly matters is doing your best and striving to be the best version of yourself.

Rather than constantly comparing ourselves to others—a source of frustration and self-doubt—focus on personal excellence. Doing your best in every situation allows you to grow and improve without the burden of seeking external validation.

Step out of your comfort zone

To be your best self, challenge yourself, learn from experiences, and step out of your comfort zone. This means being self-aware, setting high standards, and aiming for continuous progress. When you commit to this, you grow personally and inspire those around you, creating a ripple effect of motivation.

There is more than just victories

Sure, winning a competition can be fun and rewarding, but success isn't just about victories. For most of us, there's always someone stronger, faster, or younger. Accept that reality and focus on your effort. When you've given your best, there's no room for disappointment, regardless of the outcome.

Check your motivation

If you're always driven to be the winner, regardless of effort, take a moment to check your motivation. Are you striving for self-improvement, or are you seeking recognition from others? If it's the latter, fulfillment and happiness might be elusive. After all, only one person can win a competition, but everyone can strive to be their best.

Takeaway

So, instead of aiming to be on top, focus on being the best you can be in every aspect of your life. True success, which brings lasting satisfaction, lies in personal fulfillment, growth, and knowing you gave your all. As the saying goes, "It's not about being the best; it's about being your best."

Consider the concept

Granted, this may sound very idealistic, and it is. Daily life is often more nuanced, so don't stress yourself over it. However, it's worth considering this concept. Reflect on your motivations and behaviors from time to time. Try it, and you may find value and fulfillment in striving to be the best version of yourself as often as possible.

Actionable advice

To start embracing the mindset of personal excellence, begin by setting small, achievable goals that focus on self-improvement rather than comparison with others. For example, instead of aiming to outperform a colleague, set a goal to enhance a specific skill or habit each week. Celebrate your progress, no matter how small, as this reinforces the value of personal growth. Regularly reflect on your motivations—ask yourself if you're driven by a desire to improve or the need for external validation. By making these small adjustments, you'll gradually shift your focus toward becoming the best version of yourself. It takes practice, so be patient.