WEBVTT NOTE Created by CaptionSync from Automatic Sync Technologies www.automaticsync.com 00:00:00.036 --> 00:00:01.406 align:middle So welcome everyone. 00:00:02.056 --> 00:00:20.206 align:middle Um, I'm here to talk about how fitness makes you a better developer. 00:00:20.576 --> 00:00:33.996 align:middle And just before we start, there are going to be some sensitive topics discussed in this talk. 00:00:34.866 --> 00:00:39.016 align:middle Um, mental health, specifically depression and anxiety. 00:00:39.256 --> 00:00:43.876 align:middle Uh, there's also going to be a talk of obesity and I'm telling you so that if you feel you need 00:00:43.876 --> 00:00:46.306 align:middle to brace yourself mentally, you can do that. 00:00:46.496 --> 00:00:50.096 align:middle Or if this is not something that you're comfortable with, I won't be judging you 00:00:50.096 --> 00:00:53.996 align:middle if you leaving this talk, besides both the talk that Nicholas has 00:00:53.996 --> 00:00:56.426 align:middle and the talk that Matthias has seems awesome. 00:00:56.426 --> 00:00:58.556 align:middle So I can't really blame you if you do. 00:00:59.616 --> 00:01:04.556 align:middle Um, but, uh, my name is Magnus Norlander. 00:01:04.756 --> 00:01:10.536 align:middle I've been a Symfony developer since about 2007 and I run a small consultancy in Stockholm. 00:01:11.236 --> 00:01:12.696 align:middle I'm mostly focusing on Symfony. 00:01:13.006 --> 00:01:15.356 align:middle This is not my first SymfonyCon. 00:01:15.356 --> 00:01:17.996 align:middle I've actually been to all of them except for one. 00:01:18.766 --> 00:01:24.056 align:middle Uh, for example, in Paris in December 15, I, uh, gave a presentation. 00:01:25.166 --> 00:01:30.936 align:middle Um, I was also in Berlin and back in December, 2016 I didn't talk 00:01:30.936 --> 00:01:33.096 align:middle at that conference, but I had a great time. 00:01:34.316 --> 00:01:39.046 align:middle Uh, back in 2017 I wasn't that SymfonyCon that was the one that I missed. 00:01:39.046 --> 00:01:42.846 align:middle Uh, but I did manage to go to SymfonyLive in San Francisco. 00:01:43.136 --> 00:01:44.756 align:middle This picture isn't from the conference. 00:01:44.756 --> 00:01:48.516 align:middle It's from, we recorded an episode of sound of Symfony there, uh, 00:01:48.516 --> 00:01:51.546 align:middle the now pretty much defunct podcast. 00:01:51.846 --> 00:01:55.396 align:middle Um, and yeah, I mean, clearly something happened. 00:01:55.396 --> 00:01:57.996 align:middle There's a pattern in those pictures. 00:01:57.996 --> 00:02:03.196 align:middle So let's take a closer look at, uh, to one of them and, and a more recent picture to compare. 00:02:03.706 --> 00:02:06.896 align:middle As you can see, I got a new haircut. 00:02:08.536 --> 00:02:18.366 align:middle Um, Joke, jokes aside I, uh, I, I lost a bunch of weight. 00:02:18.926 --> 00:02:25.206 align:middle Um, and um, I also want to add a couple of, you know, caveats to this presentation. 00:02:25.206 --> 00:02:26.586 align:middle I'm not a physician. 00:02:26.586 --> 00:02:28.106 align:middle I'm not a nutritionist. 00:02:28.106 --> 00:02:31.416 align:middle I'm not a neuroscientist or a personal trainer. 00:02:31.966 --> 00:02:34.816 align:middle Um, it's just lost a bunch of weight. 00:02:34.816 --> 00:02:35.976 align:middle I'm a developer. 00:02:35.976 --> 00:02:42.226 align:middle So, uh, if you need to consult somebody, someone professional, I'm not that person. 00:02:42.866 --> 00:02:45.746 align:middle Uh, but speaking of neuroscience, we're gonna put a pin 00:02:45.746 --> 00:02:48.326 align:middle in my journey and start somewhere else. 00:02:49.556 --> 00:02:50.716 align:middle The brain. 00:02:51.236 --> 00:02:56.476 align:middle Um, since I assume most of us here are programmers and even if you're not, 00:02:56.476 --> 00:03:00.836 align:middle the brain is a pretty important tool to everyone. 00:03:01.476 --> 00:03:06.546 align:middle Um, and I don't know about you, but I like learning about how the tools that I use work. 00:03:06.796 --> 00:03:09.336 align:middle So that's what we're going to do here today. 00:03:10.106 --> 00:03:12.796 align:middle This is a picture of a brain. 00:03:13.046 --> 00:03:17.156 align:middle Um, and like I said, I'm not a neuroscientist. 00:03:17.156 --> 00:03:21.416 align:middle I can't go into every detail about every part of the brain, but we're going to take a closer look 00:03:21.416 --> 00:03:26.916 align:middle at a few interesting parts, um, that has to do with fitness. 00:03:27.596 --> 00:03:31.006 align:middle So I'm going to focus on three different parts. 00:03:31.076 --> 00:03:35.106 align:middle The hippocampus, the amygdala, and the frontal lobe. 00:03:36.396 --> 00:03:43.036 align:middle The hippocampus is a fairly small, or actually there's two, because you have one in each half 00:03:43.036 --> 00:03:51.476 align:middle of the brain, but it's a, it's a part of the, um, um, of, of the temporal lobe. 00:03:51.746 --> 00:03:55.996 align:middle Um, and it plays an important role and consolidating short term memories 00:03:55.996 --> 00:04:00.336 align:middle into longterm memories as well as spatial memory and emotional regulation. 00:04:01.006 --> 00:04:04.316 align:middle And it's named for the seahorse shape it has. 00:04:05.336 --> 00:04:10.106 align:middle Um, the next part would be the amygdala. 00:04:10.106 --> 00:04:11.516 align:middle It's there. 00:04:11.516 --> 00:04:16.386 align:middle I didn't find as nice a picture of that one, but, uh, it plays an important role 00:04:16.386 --> 00:04:20.196 align:middle in memory processing, or actually there's two of that one, again, 00:04:20.196 --> 00:04:22.086 align:middle like I said, two parts of the brain. 00:04:22.556 --> 00:04:25.246 align:middle Uh, it's also located in the, uh, in the temporal lobe. 00:04:25.246 --> 00:04:26.506 align:middle It's about the size of an almond. 00:04:27.376 --> 00:04:32.556 align:middle And, uh, it plays a primary role in processing and memory decision making 00:04:33.046 --> 00:04:38.946 align:middle and emotional responses like anxiety or fear or aggression. 00:04:39.456 --> 00:04:43.996 align:middle And for lack of a better term, it's one of the more primitive parts of the brain. 00:04:44.666 --> 00:04:47.636 align:middle Uh, and by that I mean that it's a part of the brain that's, 00:04:47.786 --> 00:04:51.196 align:middle that evolved pretty early on, around 200 million years ago. 00:04:51.646 --> 00:04:56.066 align:middle And it's shared not only with all mammals, it's also shared with reptiles. 00:04:56.916 --> 00:05:00.436 align:middle And fear is an important part of the brain. 00:05:00.436 --> 00:05:04.806 align:middle So that's why we've kept this around, uh, because fear keeps us 00:05:04.806 --> 00:05:10.526 align:middle from doing recklessly dangerous things that could kill us, which would be bad. 00:05:11.526 --> 00:05:18.746 align:middle Um, next up, the frontal lobe, which as you can see from this picture, 00:05:18.746 --> 00:05:20.716 align:middle is a pretty big part of the brain. 00:05:20.836 --> 00:05:25.046 align:middle Um, and in contrast to the amygdala, 00:05:25.046 --> 00:05:27.646 align:middle it's a relatively recent addition to the mammalian brain. 00:05:28.256 --> 00:05:30.216 align:middle It's also, it's very large. 00:05:30.216 --> 00:05:32.826 align:middle It has many functions because it's such a large part of the brain, 00:05:33.276 --> 00:05:38.806 align:middle but most of the functions are, are higher functions like logical and abstract thinking 00:05:38.896 --> 00:05:43.916 align:middle or executive functions, which is stuff like planning for the future, judgment, 00:05:43.916 --> 00:05:47.236 align:middle decision-making, attention span or inhibition. 00:05:48.066 --> 00:05:53.996 align:middle And something interesting about the frontal lobe is that it can modify the emotions derived 00:05:53.996 --> 00:05:57.206 align:middle from the amygdala, whereas the amygdala gives us the, you know, the, 00:05:57.206 --> 00:05:59.946 align:middle the fear anxiety, those sorts of emotions. 00:06:00.046 --> 00:06:05.366 align:middle They're modulated by the frontal lobe to be expressed in a more socially acceptable way. 00:06:05.716 --> 00:06:11.246 align:middle Like perhaps if you're giving a ah, a presentation, you don't run away 00:06:11.246 --> 00:06:13.696 align:middle because it's, it's scary to be on stage. 00:06:14.456 --> 00:06:18.616 align:middle Um, and this balancing act with regulating the, the brain parts, 00:06:18.616 --> 00:06:23.006 align:middle the keep regulating each other is something that I want to talk about that people here watch. 00:06:23.006 --> 00:06:25.686 align:middle 'em Chernobyl, the TV show. 00:06:26.546 --> 00:06:30.796 align:middle There was a great scene in there where I'm with Dr. Legasov 00:06:30.796 --> 00:06:36.906 align:middle of explains how an RBMK nuclear reactor balances the different parts of the reaction in order 00:06:36.906 --> 00:06:42.106 align:middle to create a stable one and just like a nuclear reactor, the different parts of the brain 00:06:42.186 --> 00:06:45.566 align:middle to balance each other in order to keep us functioning emotionally 00:06:46.406 --> 00:06:50.466 align:middle and unlike a nuclear reactor, the a in the brain, 00:06:50.566 --> 00:06:54.086 align:middle this happens through hormones and signaling substances. 00:06:54.566 --> 00:06:56.276 align:middle And we're going to talk about some of those two. 00:06:57.596 --> 00:07:03.516 align:middle First up, there's a substance called serotonin and all of these substances have complex, 00:07:03.516 --> 00:07:08.256 align:middle multifaceted roles, but very simplistically, serotonin contributes 00:07:08.256 --> 00:07:10.696 align:middle to a feeling of calm and inner strength. 00:07:11.586 --> 00:07:16.096 align:middle Uh, there's also dopamine, which is part of the reward system of the brain 00:07:16.266 --> 00:07:18.496 align:middle and it plays a key part in motivation. 00:07:19.356 --> 00:07:21.366 align:middle It's also strongly connected to addiction. 00:07:21.936 --> 00:07:30.306 align:middle Um, there's GABA or gamma aminobutyric acid, um, which reduces neural excitability, 00:07:30.696 --> 00:07:33.346 align:middle which means basically that it gets in between the neurons, 00:07:33.346 --> 00:07:36.756 align:middle slowing down their reactions and that calms us. 00:07:37.706 --> 00:07:44.516 align:middle There's another substance called BDNF or brain derived neurotrophic factor, which is a protein 00:07:44.516 --> 00:07:47.046 align:middle that supports the survival of existing neurons 00:07:47.446 --> 00:07:52.416 align:middle and encourages growth of new neurons or Synopsys. 00:07:52.416 --> 00:08:00.316 align:middle Um, there's endorphins or actually endorphin as a contraction of endogenous morphine, uh, 00:08:00.466 --> 00:08:06.856 align:middle which is because it's a morphine like substance, but it's produced in the body that's endogenous. 00:08:06.856 --> 00:08:13.136 align:middle Uh, and just like the regular kind of morphine, um, it inhibits pain 00:08:13.306 --> 00:08:15.686 align:middle and it can induce a feeling of euphoria. 00:08:16.096 --> 00:08:21.016 align:middle Uh, endorphins is if you've heard of the runners high, that's, that's endorphins. 00:08:21.716 --> 00:08:27.796 align:middle Um, and finally there's a cortisol, which is a hormone that's associated with stress. 00:08:27.796 --> 00:08:29.366 align:middle Cortisol increases our heart rate. 00:08:29.366 --> 00:08:34.796 align:middle It also increases our blood pressure and generally it makes us ready to act 00:08:34.796 --> 00:08:36.646 align:middle on some sort of perceived danger. 00:08:37.576 --> 00:08:40.096 align:middle Uh, and we're going to look a little bit closer at that. 00:08:40.286 --> 00:08:43.676 align:middle Um, specifically cortisol and stress. 00:08:43.676 --> 00:08:47.576 align:middle Cortisol is regulated through a system called the HPA axis. 00:08:47.836 --> 00:08:52.716 align:middle HPA is an abbreviation of hypothalamus, pituitary, and adrenal gland. 00:08:53.296 --> 00:08:56.546 align:middle And whenever you're in a situation where the brain perceives danger, 00:08:56.546 --> 00:09:03.016 align:middle the amygdala starts signaling the hypothalamus, which in turn, um, through a hormone signals 00:09:03.016 --> 00:09:11.036 align:middle to pituitary, which in turn signals the adrenal gland to start releasing cortisol into your, 00:09:11.036 --> 00:09:14.146 align:middle your bloodstream, which again, like it raises your heart rate 00:09:14.146 --> 00:09:15.576 align:middle and your blood pressure and everything. 00:09:15.576 --> 00:09:20.026 align:middle Something that's kind of interesting is that the amygdala itself actually responds 00:09:20.026 --> 00:09:23.316 align:middle to cortisol, um, by activating it even more. 00:09:23.516 --> 00:09:27.646 align:middle So if it was just the amygdala and the HPA axis there was involved, 00:09:27.646 --> 00:09:31.636 align:middle you would spin out of control into pure panic pretty, pretty quickly. 00:09:32.356 --> 00:09:38.956 align:middle Um, luckily the amygdala is balanced by the hippocampus and by the frontal lobe. 00:09:39.766 --> 00:09:45.316 align:middle Um, and the, the HPA axis and the, 00:09:45.316 --> 00:09:49.416 align:middle the activation from the amygdala can sometimes misfire in the, in the modern world. 00:09:49.416 --> 00:09:54.586 align:middle Like if you're giving a presentation and you're going to, you're going to start being stressed. 00:09:54.586 --> 00:09:56.086 align:middle That's, that's a natural thing. 00:09:56.366 --> 00:10:00.266 align:middle Uh, and you're going to start releasing cortisol and making you ready to, 00:10:00.726 --> 00:10:03.736 align:middle to run away or to fight, which is perfect. 00:10:03.736 --> 00:10:05.796 align:middle That's just what I need right now. 00:10:05.796 --> 00:10:07.266 align:middle Uh, not necessarily useful. 00:10:07.266 --> 00:10:15.166 align:middle Um, so a big part of this presentation is, is going to be where these things, uh, stress. 00:10:15.166 --> 00:10:20.306 align:middle For example, humans have always had stressors, but over the last century, the characteristics 00:10:20.306 --> 00:10:24.666 align:middle of those kinds of stressors have been changing a lot from how am I gonna get food today? 00:10:24.666 --> 00:10:28.666 align:middle Or how am I going to run away from this bear, uh, to, uh, 00:10:28.666 --> 00:10:31.236 align:middle how am I gonna meet this deadline coming up in six weeks? 00:10:31.236 --> 00:10:34.016 align:middle Or, uh, what if the interest rates go up? 00:10:34.626 --> 00:10:38.856 align:middle Um, we've gone from a lot of acute stressors to longterm stressors 00:10:38.856 --> 00:10:40.726 align:middle and that's not particularly good. 00:10:41.176 --> 00:10:44.516 align:middle Um, because like I said, stress reactions are caused by cortisol. 00:10:45.006 --> 00:10:49.846 align:middle Cortisol inhibits the hippocampus and the frontal lobe making. 00:10:49.846 --> 00:10:52.996 align:middle And like I said, hippocampus is responsible for memory formation. 00:10:52.996 --> 00:10:57.376 align:middle So, uh, longterm stress makes memories more difficult to form 00:10:58.006 --> 00:11:04.196 align:middle and it also starts affecting our emotional stability, [cough] excuse me. 00:11:04.386 --> 00:11:11.486 align:middle Um, it, um, it sort of gives the amygdala the sort of upper hand 00:11:11.486 --> 00:11:17.546 align:middle and this emotional balancing act and longterm elevated cortisol levels are actually toxic 00:11:17.546 --> 00:11:21.696 align:middle to the hippocampus, making it shrink and breaking it down physically. 00:11:26.116 --> 00:11:31.856 align:middle Um, exercise on the other hand is a good way to combat this 00:11:31.856 --> 00:11:39.416 align:middle because exercise stimulates the frontal cortex, a part of the frontal lobe and adds connections 00:11:39.416 --> 00:11:44.516 align:middle between the frontal cortex and the amygdala sort of strengthening the control over this, 00:11:44.516 --> 00:11:50.886 align:middle this balanced reaction and from, um, from, from the, uh, the frontal lobe. 00:11:51.246 --> 00:11:56.586 align:middle It also increases resiliency, against stress, uh, basically making it so that in, 00:11:56.586 --> 00:12:01.316 align:middle if you're in a stressful situation, it takes more of it for you to sort 00:12:01.316 --> 00:12:03.436 align:middle of get into that fight or flight mode. 00:12:04.036 --> 00:12:07.746 align:middle Um, and it also makes your brain better 00:12:07.746 --> 00:12:11.346 align:middle at lowering cortisol levels once the threat is gone. 00:12:11.936 --> 00:12:21.826 align:middle Um, and um, stress is also deeply connected to anxiety and whereas stress is acute, uh, 00:12:21.826 --> 00:12:25.796 align:middle short term anxiety is basically what happens over the longterm. 00:12:26.256 --> 00:12:33.226 align:middle Uh, when you have stressors, both are controlled through the same mechanism, the HPA axis and um, 00:12:33.336 --> 00:12:39.706 align:middle it's been shown in scientific studies, uh, that people with anxiety has overactive amygdala, 00:12:39.706 --> 00:12:44.446 align:middle overly active amygdalas and sort of, it would sort of make sense then 00:12:44.446 --> 00:12:48.876 align:middle that strengthening this connection that the giving the frontal lobe more control 00:12:48.876 --> 00:12:52.456 align:middle of our stress reactions, uh, would help with anxiety as well. 00:12:52.456 --> 00:12:55.766 align:middle But that's not the only way that exercise helps against anxiety. 00:12:56.446 --> 00:13:03.686 align:middle Um, because when things happen in the brain at the same time, um, those, 00:13:04.156 --> 00:13:07.506 align:middle there's a saying called neurons that fire together wire together. 00:13:07.506 --> 00:13:12.096 align:middle So things that happen simultaneously in the brain are going to be wiring together so that 00:13:12.096 --> 00:13:16.396 align:middle if one of them happens, both of them will happen. 00:13:16.396 --> 00:13:23.086 align:middle The a typical a situation where you, where you could see something like this as PTSD, where if, 00:13:23.396 --> 00:13:29.896 align:middle say you've been in a war zone and that's an that that's definitely an acutely stressful situation 00:13:30.216 --> 00:13:38.096 align:middle and you hear, um, sounds of like loud exploding type type sounds, uh, your brain is going 00:13:38.096 --> 00:13:43.156 align:middle to start associating those sounds with anxiety so that if you start hearing those sounds, 00:13:43.466 --> 00:13:48.286 align:middle even if it's not an stressful situation, you're going to be getting stressed. 00:13:48.286 --> 00:13:55.336 align:middle Um, what happens with exercise though is, and this happens, uh, 00:13:55.436 --> 00:14:02.146 align:middle because stress increases your heart rate and blood pressure, um, that gets associated 00:14:02.146 --> 00:14:07.006 align:middle with stressful situations, but there's also other situations which increases your, 00:14:07.096 --> 00:14:09.916 align:middle your heart rate and your blood pressure and that's exercise. 00:14:09.916 --> 00:14:17.066 align:middle So by giving, uh, like a second way of having those, those experiences, 00:14:17.066 --> 00:14:21.016 align:middle you start to unwire those, um, uh, those connections. 00:14:21.126 --> 00:14:25.846 align:middle So that getting a high heart rate is probably not going to be asked anxiety inducing. 00:14:27.696 --> 00:14:31.376 align:middle Next up mood specifically depression. 00:14:31.746 --> 00:14:35.126 align:middle Um, this is also connected to stress and anxiety, 00:14:35.126 --> 00:14:38.436 align:middle but it's not directly affected by the HPA axis. 00:14:38.436 --> 00:14:41.886 align:middle I mean, it's all connected, but it's not the same mechanism. 00:14:42.526 --> 00:14:47.056 align:middle Uh, we know that mood disorders like depression are linked with lowered levels 00:14:47.056 --> 00:14:50.036 align:middle of serotonin, dopamine, and noradrenaline. 00:14:50.556 --> 00:14:55.286 align:middle Um, and if you're looking at calling mood stabilizing medications like SSRIs 00:14:55.286 --> 00:15:03.776 align:middle or selective serotonin reuptake inhibitors, um, those work by longterm racing the levels of, um, 00:15:04.426 --> 00:15:09.676 align:middle and of those signaling substances in the cases of an of SSRI, it's serotonin. 00:15:10.346 --> 00:15:15.076 align:middle And, um, there is something else that also raises your, your serotonin levels longterm. 00:15:15.076 --> 00:15:16.466 align:middle And that is exercise. 00:15:17.016 --> 00:15:22.566 align:middle Uh, and some studies have shown that for mild depression, exercise is as effective as, 00:15:22.566 --> 00:15:25.036 align:middle uh, as mood stabilizing medications. 00:15:25.116 --> 00:15:28.256 align:middle And unlike mood, stabilizing medications 00:15:28.256 --> 00:15:32.736 align:middle and exercise habits will actually give you longterm resiliency against mood disorders. 00:15:34.406 --> 00:15:38.866 align:middle Okay. Memory also important for developing things. 00:15:38.966 --> 00:15:44.526 align:middle Like I said earlier, cortisol is toxic to the hippocampus and a good way 00:15:44.526 --> 00:15:52.006 align:middle to balance this is exercise because exercise stimulates BDNF production, which helps protect 00:15:52.116 --> 00:15:57.086 align:middle or even grow the hippocampus, allowing longterm memories to be more easily formed. 00:15:57.506 --> 00:16:00.306 align:middle And it's more difficult for them to get broken down. 00:16:01.426 --> 00:16:05.866 align:middle And if we have the time, which I believe we do a, I'm going to tell a short story 00:16:05.866 --> 00:16:10.796 align:middle about a scientific experiment on scientists in the U S took 120 people. 00:16:11.406 --> 00:16:15.456 align:middle They measured their hippocampus size via MRI, MRI machines, 00:16:15.456 --> 00:16:16.946 align:middle and then they split them into two groups. 00:16:16.946 --> 00:16:23.076 align:middle So group A regularly did cardio and group B did calmer activities like stretching. 00:16:24.046 --> 00:16:29.856 align:middle And after a year, uh, of this, uh, they measured again for group B, 00:16:29.856 --> 00:16:32.176 align:middle the results was pretty much what you would be expecting. 00:16:32.176 --> 00:16:34.596 align:middle The hippocampus had shrunk by about 1%. 00:16:34.966 --> 00:16:36.116 align:middle That's entirely normal. 00:16:36.116 --> 00:16:39.106 align:middle The hippocampus typically shrinks by about 1% per year. 00:16:39.986 --> 00:16:43.926 align:middle Um, but for group a, the one that had done cardio, that was not the case. 00:16:43.926 --> 00:16:47.046 align:middle The hippocampus had actually grown by about 2%. 00:16:47.826 --> 00:16:51.096 align:middle And, um, this isn't the only study of its kind. 00:16:51.096 --> 00:16:54.996 align:middle There's been other studies that have correlated exercise with better memories. 00:16:55.416 --> 00:16:59.526 align:middle Um, but the, uh, the protection and growing of the hippocampus is the likely mechanic. 00:16:59.526 --> 00:17:02.456 align:middle Why that actually works. 00:17:04.366 --> 00:17:08.826 align:middle Focus is strongly connected to the reward system of the brain. 00:17:08.966 --> 00:17:14.456 align:middle Uh, basically you'll only stay focused as long as the brain considers remaining focused 00:17:14.456 --> 00:17:16.366 align:middle to be the most rewarding behavior. 00:17:17.216 --> 00:17:19.166 align:middle Uh, and this is signaled with dopamine. 00:17:19.906 --> 00:17:23.336 align:middle The brain wants dopamine and if it thinks that you're going to get more dopamine 00:17:23.336 --> 00:17:26.916 align:middle by checking your phone than by keeping doing a presentation on fitness, 00:17:26.916 --> 00:17:28.966 align:middle you're going to have a hard time focusing on the presentation. 00:17:29.746 --> 00:17:32.546 align:middle Um, dopamine also helps tuning out the background. 00:17:32.546 --> 00:17:34.536 align:middle So if you take a moment to listen around, 00:17:35.456 --> 00:17:38.166 align:middle there's an air conditioning system or something running in here. 00:17:38.586 --> 00:17:41.516 align:middle Uh, I'm sure you didn't notice that before I pointed it 00:17:41.516 --> 00:17:44.786 align:middle out because that's basically being filtered. 00:17:45.406 --> 00:17:48.136 align:middle Uh, that's being done in the thalamus and other part of the brain. 00:17:48.576 --> 00:17:54.036 align:middle And this filtering of the, the, the, the function of the thalamus is caused by dopamine 00:17:55.106 --> 00:17:59.026 align:middle because that noise is not important, you didn't notice it. 00:17:59.026 --> 00:18:03.606 align:middle Um, so the thalamus acts as a filter for the unnecessary information 00:18:03.606 --> 00:18:06.006 align:middle that your brain has access to, but you don't really need. 00:18:06.126 --> 00:18:09.656 align:middle And having a well functioning thalamus allows you to focus better. 00:18:10.836 --> 00:18:16.116 align:middle Um, Oh, and did I mention that dopamine is is increased over long time by exercise? 00:18:16.116 --> 00:18:20.636 align:middle It is. Um, it's also key for creativity 00:18:20.746 --> 00:18:25.516 align:middle because having a finely tuned dopamine level keeps not only the noise out, 00:18:25.516 --> 00:18:30.626 align:middle but it also lets convergent and divergent thinking, which is basically what creativity is. 00:18:30.626 --> 00:18:33.956 align:middle So it makes sure you're not listening to unnecessary stuff, 00:18:33.956 --> 00:18:37.736 align:middle but you're getting just the right amount of new ideas to actually be creative. 00:18:38.146 --> 00:18:42.026 align:middle And creativity is less understood than for example, focus. 00:18:42.026 --> 00:18:43.166 align:middle But it's been well tested. 00:18:43.576 --> 00:18:48.816 align:middle Uh, studies show that exercise correlates strongly with increased creativity. 00:18:49.946 --> 00:18:55.256 align:middle So which physical activity should you be doing? 00:18:55.426 --> 00:18:59.066 align:middle Well, I mean you can basically, basically you can split up any physical activity 00:18:59.066 --> 00:19:02.236 align:middle into two kinds, uh, or probably more. 00:19:02.236 --> 00:19:06.036 align:middle But in this presentation I'm going to be focusing on two kinds, either cardio, 00:19:06.326 --> 00:19:09.016 align:middle which is basically anything that gets your heart rate up. 00:19:09.396 --> 00:19:14.076 align:middle Uh, ideally you would looking at something like 70% of your max heart rate, uh, 00:19:14.076 --> 00:19:16.186 align:middle or above that would be considered cardio. 00:19:16.436 --> 00:19:17.516 align:middle This could be running. 00:19:17.516 --> 00:19:21.156 align:middle Uh, if you're out of shape, walking is definitely going to do this too. 00:19:21.156 --> 00:19:22.386 align:middle It certainly did for me. 00:19:22.936 --> 00:19:27.276 align:middle Um, it could be biking or like those cardio machines that you have at the gym 00:19:27.276 --> 00:19:30.576 align:middle or it could be something more advanced like high intensity interval training 00:19:31.106 --> 00:19:35.876 align:middle and cardio is what's going to be driving most of the changes to the neurology of your brain. 00:19:36.496 --> 00:19:41.196 align:middle Um, so it is important if you want to have these sort of um, 00:19:41.906 --> 00:19:44.156 align:middle these sort of advantages conferred upon you. 00:19:44.156 --> 00:19:47.926 align:middle So how often? 00:19:47.926 --> 00:19:52.466 align:middle Well, at least two times a week, preferably three to four, uh, 00:19:52.466 --> 00:19:57.836 align:middle and for at least 20 minutes per time, preferably 30 to 40 minutes. 00:19:57.836 --> 00:20:03.626 align:middle And it's important to keep at it because while you are going to be seeing some, 00:20:03.626 --> 00:20:07.246 align:middle some positive effects well actually a lot of positive effects immediately, 00:20:07.896 --> 00:20:12.386 align:middle there's going to be a fair number of them that's going to take a few months before they start 00:20:12.686 --> 00:20:14.376 align:middle like before you start noticing them. 00:20:15.256 --> 00:20:20.546 align:middle So in addition to cardio, there's also resistance training or lifting, 00:20:20.686 --> 00:20:23.246 align:middle which is something that I enjoy very much. 00:20:23.726 --> 00:20:27.286 align:middle Resistance training is basically what builds muscle and it shapes your physique. 00:20:27.686 --> 00:20:31.886 align:middle It's not as important for the brain, but it's not unimportant. 00:20:31.886 --> 00:20:37.716 align:middle Because see, muscle muscle tissue actually helps your body filter cortisol. 00:20:37.716 --> 00:20:44.966 align:middle So that again contributes to cortisol control and yeah, you should totally still do it. 00:20:45.696 --> 00:20:52.556 align:middle Um, so for resistance training, the important part to focus on, at least if you want 00:20:52.556 --> 00:20:55.156 align:middle to build muscle mass, is progressive overload. 00:20:55.156 --> 00:21:00.896 align:middle That is making sure you increase in some way, either by how much weight you're lifting 00:21:00.896 --> 00:21:07.636 align:middle or how many reps you're doing, um, or even just slowing down and doing slower reps, uh, yes to, 00:21:07.636 --> 00:21:10.426 align:middle to make sure you're continuously challenging your muscles. 00:21:10.426 --> 00:21:15.866 align:middle Because with resistance training, you're basically breaking down your muscles 00:21:15.866 --> 00:21:19.666 align:middle and then the body repairs them, but it repairs them in a way that they're stronger. 00:21:19.666 --> 00:21:21.796 align:middle So you want to keep breaking them down. 00:21:21.796 --> 00:21:23.746 align:middle If you're just doing whatever you're able to, 00:21:23.746 --> 00:21:25.796 align:middle you're not going to be breaking down any muscle tissue. 00:21:26.586 --> 00:21:28.506 align:middle Uh, you want to go at least twice a week. 00:21:28.886 --> 00:21:33.526 align:middle Uh, if you're doing, if you're doing twice a week, you'll be doing full body workouts 00:21:33.616 --> 00:21:38.356 align:middle and I would recommend, uh, learning to use free weights because they're safer. 00:21:38.736 --> 00:21:41.696 align:middle Uh, you could totally do like body weight exercises as long 00:21:41.696 --> 00:21:43.696 align:middle as that's still a progressive overload. 00:21:44.246 --> 00:21:51.536 align:middle Um, but machines are more prone to injury even though they might seem easier to use. 00:21:51.536 --> 00:21:57.506 align:middle Um, so it's definitely worth the time and to, to learn how to do the, to use free weights 00:21:57.506 --> 00:21:59.846 align:middle and to do like the big compound movements. 00:22:00.436 --> 00:22:04.226 align:middle So what about some other stuff? 00:22:04.226 --> 00:22:08.156 align:middle I mean, exercise is great, right? 00:22:08.156 --> 00:22:09.646 align:middle But what are the options? 00:22:10.206 --> 00:22:11.436 align:middle Uh, medication. 00:22:12.986 --> 00:22:14.406 align:middle So I want to be perfectly clear. 00:22:14.406 --> 00:22:18.666 align:middle Medication works and if you need it, you totally should use it. 00:22:18.666 --> 00:22:21.496 align:middle Physical activity doesn't replace medication. 00:22:21.956 --> 00:22:25.026 align:middle And if, for example, you're depressed, it could be difficult 00:22:25.026 --> 00:22:27.286 align:middle to find the motivation to start exercising. 00:22:27.626 --> 00:22:31.806 align:middle But that being said, if you are able to start exercising studies show 00:22:31.806 --> 00:22:36.706 align:middle that combining medication with physical exercise tends to give better results 00:22:36.706 --> 00:22:39.046 align:middle and it tends to give better longterm results. 00:22:39.166 --> 00:22:44.726 align:middle Um, because medication and physical exercise, uses some of the same pathways in the brain. 00:22:45.286 --> 00:22:51.856 align:middle Um, so yeah, also mindfulness, that's a fun thing. 00:22:51.856 --> 00:22:55.146 align:middle And I wish I could talk more about it, but I don't have the time. 00:22:55.406 --> 00:22:56.576 align:middle Uh, it works too. 00:22:56.576 --> 00:22:58.426 align:middle Uh, it's not as effective as exercise. 00:22:58.766 --> 00:23:03.546 align:middle It works basically because you, it's gonna help you like rewire your brain 00:23:03.546 --> 00:23:05.036 align:middle so that you're not getting as many. 00:23:05.436 --> 00:23:09.416 align:middle You're not getting as anxious over stuff that you shouldn't be getting anxious about. 00:23:10.096 --> 00:23:14.076 align:middle Um, and if you're more interested in, if you're interested in mindfulness, 00:23:14.076 --> 00:23:18.526 align:middle ask me after the talking, I'll be happy to talk to you about it. 00:23:19.336 --> 00:23:25.346 align:middle Um, what about diet and because we're now, now I'm done talking about exercise. 00:23:25.346 --> 00:23:28.726 align:middle Really I wanted to take this opportunity to talk a little bit more about diet 00:23:29.366 --> 00:23:34.186 align:middle because while it's not exactly fitness, it does affect your abilities as a programmer. 00:23:34.756 --> 00:23:40.226 align:middle Uh, but there is a connection, which is how I'm making this totally smooth SIG segue. 00:23:40.226 --> 00:23:43.986 align:middle So, so, um, yeah, so smooth. 00:23:44.566 --> 00:23:50.306 align:middle Um, poor diet increases cortisol levels, uh, and excessive food intake in relation 00:23:50.306 --> 00:23:52.496 align:middle to your activity, uh, causes obesity. 00:23:53.146 --> 00:23:54.816 align:middle And I just wanted to give us insight. 00:23:54.816 --> 00:23:56.766 align:middle That's a subject near and dear to my heart. 00:23:56.896 --> 00:24:01.496 align:middle Uh, wanted side note on that, obesity is an epidemic. 00:24:01.706 --> 00:24:05.156 align:middle It's affecting 16% of adults in 2016 globally. 00:24:05.706 --> 00:24:08.036 align:middle It's even higher in industrialized nations. 00:24:08.746 --> 00:24:14.096 align:middle Um, the prevalence of obesity has tripled between 1975 and 2016. 00:24:15.186 --> 00:24:17.416 align:middle It's definitely not without problems. 00:24:17.416 --> 00:24:19.186 align:middle It causes cardiovascular diseases. 00:24:19.186 --> 00:24:24.226 align:middle It, um, it's a major cause of diabetes type two or metabolic syndrome. 00:24:24.936 --> 00:24:27.826 align:middle Um, it also causes osteoarthritis. 00:24:27.966 --> 00:24:33.016 align:middle Um, it keeps you chronically inflamed and it multiplies your risk 00:24:33.016 --> 00:24:35.926 align:middle for certain types of cancers by a lot. 00:24:37.726 --> 00:24:42.296 align:middle It's also important to note that adipose tissue, which is fat tissue, is an endocrine organ. 00:24:42.296 --> 00:24:43.896 align:middle It actually affects your hormones. 00:24:44.476 --> 00:24:51.086 align:middle Um, and um, like I said, it correlates with increased cortisol levels. 00:24:51.866 --> 00:24:55.526 align:middle It's also super easy for obesity to start causing sleep disturbances. 00:24:55.526 --> 00:25:01.086 align:middle For example, I, I was never diagnosed with anything, but I'm very sure I had sleep apnea. 00:25:01.466 --> 00:25:05.576 align:middle I didn't realize until after I'd lost weight how poorly I slept. 00:25:06.686 --> 00:25:10.516 align:middle Uh, there's other ways of doing that and you can have sleep apnea without being obese, but it's, 00:25:10.516 --> 00:25:13.616 align:middle if you can avoid having sleep apnea, that's a good thing. 00:25:13.936 --> 00:25:15.316 align:middle Don't, don't have that. 00:25:15.316 --> 00:25:16.646 align:middle It's, It's not good. 00:25:17.756 --> 00:25:23.346 align:middle Um, and obesity doesn't just stress the joints and cardiovascular system. 00:25:23.346 --> 00:25:26.736 align:middle Like, I don't know why I've mentioned this three, three times now. 00:25:26.736 --> 00:25:31.226 align:middle It increases cortisol levels in the stressing the brain, which can totally turn 00:25:31.226 --> 00:25:35.466 align:middle into a vicious cycle because cortisol also increases fat storage. 00:25:35.896 --> 00:25:41.296 align:middle And if you happen to be someone who tends to eat their feelings, which I am, 00:25:41.996 --> 00:25:45.496 align:middle that's not a good combination because if you're eating your feelings, 00:25:45.496 --> 00:25:50.726 align:middle you're going to be more obese, which increases, which, which, 00:25:50.946 --> 00:25:55.266 align:middle which keeps you producing more cortisol, which means you eat more of your feelings, 00:25:55.756 --> 00:25:57.186 align:middle which means you gain a lot of weight. 00:25:57.186 --> 00:26:04.306 align:middle So I'm not sure how many of you sort of know 00:26:04.516 --> 00:26:09.306 align:middle because I know I certainly didn't really understand how this worked before I started, 00:26:09.506 --> 00:26:11.586 align:middle um, before I started losing weight. 00:26:11.586 --> 00:26:17.116 align:middle Um, how the energy balance of the body sort of works. 00:26:17.756 --> 00:26:23.566 align:middle Eating food provides you with nutritional energy and the body uses energy to do 00:26:23.856 --> 00:26:28.896 align:middle like stuff walking around or talking or even just existing. 00:26:29.016 --> 00:26:33.436 align:middle It uses, it uses energy because your heart is pumping and your thinking 00:26:33.436 --> 00:26:35.866 align:middle and your body is generating heat. 00:26:36.496 --> 00:26:40.986 align:middle And if you take in more energy than is used, it's going to be stored somehow. 00:26:41.536 --> 00:26:45.756 align:middle And if you use more energy than you've taken in, that energy has to come from somewhere. 00:26:45.756 --> 00:26:47.086 align:middle It doesn't come out of thin air. 00:26:47.086 --> 00:26:49.346 align:middle It comes from that storage. 00:26:50.436 --> 00:26:53.186 align:middle The body can store energy in several different ways. 00:26:53.186 --> 00:26:55.086 align:middle It can store it in as blood glucose. 00:26:55.086 --> 00:26:58.686 align:middle That is the fastest, most accessible way of having energy stored. 00:26:58.686 --> 00:27:03.546 align:middle It can store it as glycogen in the liver or glycogen in the muscles, uh, 00:27:03.546 --> 00:27:07.776 align:middle which is also pretty accessible or it could store it as adipose tissue or body fat. 00:27:08.036 --> 00:27:13.286 align:middle It can also use the energy to build stuff like muscle, which it can technically break 00:27:13.286 --> 00:27:15.566 align:middle down later to, to use for energy. 00:27:15.566 --> 00:27:18.966 align:middle But that's not something that the body really wants to do. 00:27:19.756 --> 00:27:28.486 align:middle Um, and to maintain weight, you should eat as much energy as you use to gain weight. 00:27:28.486 --> 00:27:33.226 align:middle If that is a problem, you should eat more than you use, uh, or to lose weight. 00:27:33.226 --> 00:27:36.456 align:middle You should eat less than you use. 00:27:36.666 --> 00:27:39.486 align:middle So how do you know how much to eat? 00:27:40.276 --> 00:27:46.926 align:middle Well, basically there's three ways and the first kinds, sort of the, the, uh, the, 00:27:46.926 --> 00:27:49.336 align:middle the obvious one following from how energy balance works. 00:27:49.336 --> 00:27:54.666 align:middle If you're maintaining your weight, whatever you're eating is how much energy you're using, 00:27:54.666 --> 00:27:57.056 align:middle otherwise you would be either losing or gaining weight. 00:27:57.056 --> 00:28:01.436 align:middle So if you log what you're eating and regularly weighing yourself, 00:28:01.436 --> 00:28:06.176 align:middle you can calculate what's known as your daily and your total daily energy expenditure 00:28:06.176 --> 00:28:08.186 align:middle by just summing it up and averaging out. 00:28:08.956 --> 00:28:10.466 align:middle And there's apps to do that. 00:28:10.466 --> 00:28:13.296 align:middle I'm going to be talking a little bit more about that later. 00:28:13.936 --> 00:28:18.036 align:middle Um, that takes a while though because you have to log what you're eating over a longer time. 00:28:18.036 --> 00:28:20.166 align:middle I wouldn't recommend doing it for less than a month. 00:28:20.496 --> 00:28:27.066 align:middle Um, faster but less exact way is to use a formula like the Mifflin St Jeor formula 00:28:27.706 --> 00:28:30.616 align:middle to estimate what's known as your basal metabolic rate. 00:28:30.876 --> 00:28:37.316 align:middle Uh, that formula takes your age, your gender, your height, and your weight, I believe, um, 00:28:37.926 --> 00:28:44.116 align:middle to to estimate how much energy your body is using to just exist. 00:28:44.116 --> 00:28:50.776 align:middle Um, then you can take, uh, what's known as a physical activity factor and multiply 00:28:50.776 --> 00:28:54.666 align:middle that by your basal metabolic rates to get your total daily energy expenditure. 00:28:55.196 --> 00:28:59.736 align:middle Um, the, the physical activity factor is just basically based on how active you are. 00:28:59.736 --> 00:29:03.936 align:middle You get a number that you multiply the BMR with to get the TDEE. 00:29:04.466 --> 00:29:10.016 align:middle The third option is measuring it, which sounds really good, 00:29:10.266 --> 00:29:12.716 align:middle but it's, it has practical problems. 00:29:12.716 --> 00:29:15.586 align:middle The, there are tools that are super exact 00:29:15.586 --> 00:29:19.266 align:middle for measuring your basal metabolic rate, like a metabolic chamber. 00:29:19.266 --> 00:29:21.546 align:middle Uh, but you probably don't have access to those. 00:29:21.546 --> 00:29:24.916 align:middle There's not a lot of them, um, in the entire world. 00:29:25.396 --> 00:29:31.236 align:middle And the tools that you do have access to aren't actually measuring your metabolic rate. 00:29:31.236 --> 00:29:36.406 align:middle They're just estimating at using a formula like the Mifflin St Jeor formula activity bands 00:29:36.406 --> 00:29:38.646 align:middle like an Apple watch or a Fitbit or whatever. 00:29:39.036 --> 00:29:42.546 align:middle Um, they do measure your activity so they can get a decent estimate 00:29:42.546 --> 00:29:44.686 align:middle of your physical activity and physical activity factor. 00:29:44.686 --> 00:29:47.596 align:middle But the error margin, those are not great. 00:29:47.596 --> 00:29:50.536 align:middle And like I said, they're still using a formula for your basal metabolic rate. 00:29:51.346 --> 00:29:57.006 align:middle Uh, if you have the time, actually logging in weighing is super good, but you might want 00:29:57.006 --> 00:29:58.856 align:middle to get a ballpark estimate using a formula. 00:30:01.156 --> 00:30:04.556 align:middle So are calories, everything that matters? 00:30:04.666 --> 00:30:08.686 align:middle Uh, well no, there's also macronutrients which you've probably heard of. 00:30:08.746 --> 00:30:14.176 align:middle It's fats, carbohydrates and protein, and we all need fats and protein. 00:30:14.346 --> 00:30:20.506 align:middle Um, carbs aren't strictly necessary, but it's good if you want 00:30:20.506 --> 00:30:21.726 align:middle to be able to perform physically. 00:30:22.606 --> 00:30:26.616 align:middle And I could totally go very in depth about macro distribution and what, 00:30:26.616 --> 00:30:28.746 align:middle which macro distribution is good for what. 00:30:28.746 --> 00:30:32.046 align:middle And if you're interested in that, come talk to me afterwards or ping me on Twitter. 00:30:32.546 --> 00:30:36.036 align:middle But I, until then, I just want to say a couple of things. 00:30:36.646 --> 00:30:41.926 align:middle So the normal diet that's recommended by stuff like the, uh, well, 00:30:42.066 --> 00:30:47.826 align:middle sort of any nutrition agency is going to be about 50% energy from carbohydrates, 00:30:47.916 --> 00:30:51.056 align:middle about 30% from fats and about 20% from protein. 00:30:51.056 --> 00:30:52.176 align:middle And that's a good start. 00:30:52.646 --> 00:30:56.826 align:middle Um, if you're looking to build muscle or if you're losing weight and I want 00:30:56.826 --> 00:31:01.706 align:middle to maintain the muscle mass that you have, you probably want to add more protein to that 00:31:01.706 --> 00:31:05.986 align:middle or actually rebalance it so that you, uh, you eat some more protein than that. 00:31:06.356 --> 00:31:12.496 align:middle Um, and there's a bunch of exclusion diets. 00:31:12.496 --> 00:31:15.636 align:middle I'm sure everyone here has heard of keto, which is basically 00:31:15.636 --> 00:31:20.696 align:middle that you eat barely any carbohydrates and that kicks you into ketosis. 00:31:20.696 --> 00:31:25.936 align:middle Um, but for weight loss, what really matters is how many calories you're eating 00:31:25.936 --> 00:31:27.666 align:middle versus how many calories you're using. 00:31:27.926 --> 00:31:32.476 align:middle Even if you're in ketosis, that is that you're using fats instead of carbohydrates 00:31:32.476 --> 00:31:36.286 align:middle as your main energy source, unless you're actually at a caloric deficit. 00:31:36.976 --> 00:31:41.166 align:middle There's too much energy already coming into your system from your diet. 00:31:41.166 --> 00:31:44.986 align:middle So that doesn't, it's not necessary to take it from, from your fat stores. 00:31:45.826 --> 00:31:54.136 align:middle Um, but what I would just recommend is to find a way of eating that that works for you, 00:31:54.136 --> 00:31:55.636 align:middle that you feel that you can sustain. 00:31:55.636 --> 00:32:01.166 align:middle And if that is eating, eating a low carbohydrate diet, that's, that's fine. 00:32:01.326 --> 00:32:04.346 align:middle Um, but it's not something like that. 00:32:04.346 --> 00:32:09.046 align:middle The important thing is energy balance. 00:32:09.046 --> 00:32:11.816 align:middle And now, now we have everything, right. 00:32:11.816 --> 00:32:14.356 align:middle You have the energy and we have the macronutrient nutrients. 00:32:14.356 --> 00:32:20.106 align:middle Well, no, we also have micronutrients, uh, which is pretty much vitamins and minerals. 00:32:20.806 --> 00:32:25.516 align:middle Um, so what do you eat? 00:32:27.256 --> 00:32:30.866 align:middle Well you can get, you can get a long way with just common sense, 00:32:30.866 --> 00:32:34.086 align:middle like mostly cook your own food, eat plenty of vegetables. 00:32:34.086 --> 00:32:35.186 align:middle You all know this. 00:32:35.186 --> 00:32:39.596 align:middle Don't eat too much of the things that everyone knows aren't good for you, like deep fried foods 00:32:39.596 --> 00:32:42.266 align:middle or sweets or excessively fatty foods. 00:32:42.836 --> 00:32:45.436 align:middle Um, that takes you a long way. 00:32:45.816 --> 00:32:48.356 align:middle Um, you just have to actually do it. 00:32:49.256 --> 00:32:50.216 align:middle That's the difficult part. 00:32:50.216 --> 00:32:52.476 align:middle It's simple but not easy. 00:32:52.476 --> 00:32:59.256 align:middle Um, if you're, if that isn't accomplishing your goals, it's super useful to log your food intake 00:32:59.256 --> 00:33:01.146 align:middle and there are apps to help you do this. 00:33:01.146 --> 00:33:06.276 align:middle Like my fitness pal or Lifesum, uh, where you just, you have, you can basically search 00:33:06.276 --> 00:33:11.596 align:middle for food items and you add them to your daily log and you weigh them and that makes it easier. 00:33:12.456 --> 00:33:16.446 align:middle Um, but it's also important to remember 00:33:16.446 --> 00:33:20.016 align:middle that what's important isn't what you're doing once a month or once a year. 00:33:20.016 --> 00:33:23.906 align:middle Or like if, if you're at a conference, that's not what's important. 00:33:23.906 --> 00:33:25.486 align:middle It's important what you're doing every day. 00:33:25.926 --> 00:33:33.346 align:middle So like not caring, particularly what you're eating at, say, new year's eve. 00:33:34.366 --> 00:33:35.036 align:middle Totally fine. 00:33:35.036 --> 00:33:37.496 align:middle Not caring, particularly what you eat every other day. 00:33:37.906 --> 00:33:41.056 align:middle That's probably not gonna fly. 00:33:41.526 --> 00:33:51.086 align:middle Um, and, um, I sort of just want to talk a little bit about my story and, uh, 00:33:51.086 --> 00:33:52.606 align:middle there's caveats for this one too. 00:33:52.606 --> 00:33:53.506 align:middle You are not me. 00:33:53.546 --> 00:33:57.356 align:middle I hope. Um, not everyone needs to lose weight. 00:33:57.676 --> 00:34:00.236 align:middle Um, I, I did, not everyone does. 00:34:00.496 --> 00:34:04.016 align:middle Not everyone is two meters tall, surprisingly, because I thought that's such a nice 00:34:04.016 --> 00:34:06.486 align:middle and round number that that should probably be the average. 00:34:07.076 --> 00:34:08.006 align:middle It turns out it isn't. 00:34:08.316 --> 00:34:11.126 align:middle Um, also, I didn't exactly do everything right either. 00:34:11.126 --> 00:34:15.846 align:middle So, um, uh, yes, do as I say, not as I do. 00:34:17.906 --> 00:34:20.486 align:middle Um, I was always pretty big. 00:34:20.486 --> 00:34:26.296 align:middle I didn't become obese until my twenties when I started moving away from home. 00:34:26.706 --> 00:34:29.106 align:middle Um, and I was never very active. 00:34:29.306 --> 00:34:33.066 align:middle Um, possibly because I have exercise induced asthma, 00:34:33.266 --> 00:34:36.836 align:middle which I only found out about like a year ago. 00:34:37.466 --> 00:34:40.186 align:middle Uh, getting medication for that super helpful, super helpful. 00:34:40.266 --> 00:34:46.776 align:middle Um, but when I started starting attending a university, uh, stress from school 00:34:46.776 --> 00:34:49.776 align:middle where I suddenly had to apply myself, that's super weird. 00:34:50.126 --> 00:34:54.366 align:middle Uh, and the reduced social control of what I'm eating because I was living alone 00:34:54.366 --> 00:34:58.476 align:middle or I was living in a, in a, a, you know, a student housing thing, 00:34:58.476 --> 00:35:00.476 align:middle but I'm pretty much living alone. 00:35:00.786 --> 00:35:04.236 align:middle That caused me to eat more because I tend to eat my emotions. 00:35:04.336 --> 00:35:08.326 align:middle And when I was stressed, I ate to feel good. 00:35:09.716 --> 00:35:12.346 align:middle Um, I wasn't happy. 00:35:12.346 --> 00:35:15.486 align:middle I was especially not happy with my body and I had a lot 00:35:15.486 --> 00:35:17.786 align:middle of anxieties about my body and my health. 00:35:17.786 --> 00:35:25.516 align:middle Um, thinking about that or doing anything about that would make it feel more real and um, 00:35:26.376 --> 00:35:30.806 align:middle that would trigger more anxiety, not, not great. 00:35:31.246 --> 00:35:38.406 align:middle And I never really had a single rock bottom moment, but I, I, I'd like say I had three, 00:35:38.896 --> 00:35:42.916 align:middle three pivotal moments, which I would like to talk a little bit about here. 00:35:43.046 --> 00:35:50.386 align:middle So in the summer of 2017, I joined Mensa and it's not important 00:35:50.386 --> 00:35:53.586 align:middle that it is Mensa, uh, but it's a social Mensa. 00:35:53.586 --> 00:35:53.966 align:middle Basically. 00:35:53.966 --> 00:35:55.016 align:middle It's a social organization. 00:35:55.016 --> 00:35:56.526 align:middle It's meetups and drinkups. 00:35:56.526 --> 00:36:02.266 align:middle And yeah, I made a lot of new friends, became more social and that sort of became, 00:36:02.266 --> 00:36:04.476 align:middle it sort of made me a happier person. 00:36:04.976 --> 00:36:10.186 align:middle Um, I, I was never diagnosed with anything. 00:36:10.186 --> 00:36:13.876 align:middle I was likely depressed before, but I never went to see a doctor because going 00:36:13.876 --> 00:36:18.626 align:middle to see a doctor would be anxiety inducing and I did not want to do that. 00:36:19.686 --> 00:36:24.786 align:middle Um, but occasionally I did like challenge my anxiety somewhat. 00:36:24.786 --> 00:36:29.576 align:middle In December, 2017 I read an article about insulin and diabetes and that article, 00:36:29.576 --> 00:36:33.986 align:middle I don't like to actually link to it because it turns out that's probably not a correct article. 00:36:34.346 --> 00:36:37.876 align:middle But the take that I was getting from it is that if I started eating less carbs, 00:36:37.876 --> 00:36:40.036 align:middle maybe that would prevent me from getting diabetes. 00:36:40.286 --> 00:36:43.136 align:middle That getting diabetes was a major, major fear of mine. 00:36:43.136 --> 00:36:45.316 align:middle It was pretty justified to be honest. 00:36:45.416 --> 00:36:51.676 align:middle But, um, because I had some of the symptoms of pre-diabetes, um, 00:36:51.676 --> 00:36:55.276 align:middle but I thought this is something that I can do. 00:36:55.276 --> 00:36:57.936 align:middle Like eating less carbs is not difficult. 00:36:57.936 --> 00:37:00.046 align:middle I like eating vegetables. 00:37:00.046 --> 00:37:04.086 align:middle I don't need to drink lots of sugar drinks. 00:37:04.246 --> 00:37:06.576 align:middle Um, I can do this. 00:37:07.276 --> 00:37:12.536 align:middle And so I did, I started changing my diet, uh, eating less carbs, um, 00:37:12.596 --> 00:37:20.836 align:middle incidentally eating less calories overall and I started losing inches off my waist and that sort 00:37:20.836 --> 00:37:25.476 align:middle of kicked in the realization that I actually could lose weight. 00:37:25.476 --> 00:37:25.916 align:middle Initially. 00:37:25.916 --> 00:37:27.566 align:middle I didn't think I could. 00:37:28.226 --> 00:37:35.106 align:middle Um, I thought that weight loss is not something that was understood, which is easy. 00:37:35.176 --> 00:37:40.336 align:middle It's easy to get that sort of a, that sort of impression from seeing all of these weird 00:37:40.336 --> 00:37:46.386 align:middle like pineapple diets and these crash diets where you're supposed to eat nothing at all 00:37:46.386 --> 00:37:47.846 align:middle and then you gain the weight back. 00:37:47.846 --> 00:37:51.666 align:middle And like, I thought that people didn't, people didn't know how to lose weight. 00:37:52.026 --> 00:37:53.226 align:middle It's no one knew. 00:37:53.776 --> 00:37:57.756 align:middle But by doing this, I sort of started understanding 00:37:57.756 --> 00:38:02.536 align:middle that actually maybe I could lose all that weight, which was very motivating. 00:38:02.716 --> 00:38:07.346 align:middle So by spring of 2018 I started exercising more specifically. 00:38:07.346 --> 00:38:08.646 align:middle I started going more for walks. 00:38:08.646 --> 00:38:11.096 align:middle I started closing the rings on my Apple watch. 00:38:11.266 --> 00:38:13.226 align:middle That's pretty motivational. 00:38:13.226 --> 00:38:16.666 align:middle Um, and I bought a scale that I couldn't use. 00:38:16.666 --> 00:38:21.576 align:middle Um, because at that time I, I still don't know what I weighed. 00:38:21.576 --> 00:38:24.736 align:middle I know it's over 180 kilos because that's the maximum weight 00:38:24.736 --> 00:38:26.996 align:middle for that scale and I was over that. 00:38:27.866 --> 00:38:36.656 align:middle Um, so surprisingly enough I took that in good, good stride because, um, I just thought that, 00:38:36.656 --> 00:38:40.736 align:middle well maybe if not now, at least I'm still losing weight, obviously. 00:38:41.346 --> 00:38:44.056 align:middle Um, I'll be able to use it sometime. 00:38:45.316 --> 00:38:50.296 align:middle By summer of 2018, I set a calorie goal and I started sticking to that and by August I was 00:38:50.296 --> 00:38:53.686 align:middle under 180 kilos and actually started to be able to use my scale. 00:38:54.486 --> 00:38:59.426 align:middle In September I got a gym membership mostly because Sweden is a cold country, 00:38:59.426 --> 00:39:02.166 align:middle so I don't want to be out walking or running in the winter. 00:39:02.666 --> 00:39:06.456 align:middle Um, so I wanted to be able to do cardio in doors, but as I started going 00:39:06.456 --> 00:39:07.946 align:middle to the gym, I also started lifting. 00:39:08.446 --> 00:39:10.046 align:middle Uh, which I found was fun. 00:39:10.316 --> 00:39:13.296 align:middle Uh, cardio was not something that I thought was really fun initially. 00:39:13.896 --> 00:39:17.596 align:middle Um, but uh, lifting was, that was fun from the beginning. 00:39:18.176 --> 00:39:24.376 align:middle So I also increased my calorie goal because going to the gym surprisingly uses energy. 00:39:25.006 --> 00:39:30.376 align:middle Uh, and in April, 2019, I hit my goal weight of 115 kilos, 00:39:30.786 --> 00:39:34.116 align:middle which is when I started switching over to maintenance. 00:39:34.396 --> 00:39:36.196 align:middle That was not as smooth as it could have been. 00:39:36.196 --> 00:39:40.886 align:middle I would not recommend like going from a steep deficit directly to maintenance. 00:39:40.886 --> 00:39:46.246 align:middle It's probably better to like taper that out so that you're used to how you're supposed 00:39:46.246 --> 00:39:48.976 align:middle to be eating at a higher calorie limit. 00:39:48.976 --> 00:39:51.846 align:middle Also some kind of fun stuff. 00:39:51.846 --> 00:39:53.766 align:middle I was in an article on men's health. 00:39:53.836 --> 00:39:57.086 align:middle I did not expect I would be in an article above Jason Mamoa. 00:39:57.896 --> 00:40:00.896 align:middle That's a, that was pretty cool. 00:40:02.476 --> 00:40:08.936 align:middle Um, so all in all I went from about, I'm guessing 190 to 200 kilos to 110. 00:40:09.516 --> 00:40:14.646 align:middle Um, which is pretty much, I didn't weigh myself today, but that's pretty much where I'm at. 00:40:14.826 --> 00:40:16.056 align:middle Uh, I'm eating a lot better. 00:40:16.056 --> 00:40:17.666 align:middle I'm now working out every day. 00:40:17.666 --> 00:40:18.406 align:middle That's a relative. 00:40:18.406 --> 00:40:20.166 align:middle You don't need to be working out every day. 00:40:20.546 --> 00:40:22.466 align:middle Um, but that's a, that's a relatively new thing. 00:40:22.466 --> 00:40:24.206 align:middle I do that because I enjoy lifting. 00:40:24.846 --> 00:40:27.616 align:middle Um, I sleep better. 00:40:28.156 --> 00:40:30.156 align:middle I have normal blood blood pressure now. 00:40:30.156 --> 00:40:33.146 align:middle I did not, when I was overweight, I had very high blood pressure. 00:40:33.246 --> 00:40:34.076 align:middle Not good at all. 00:40:34.336 --> 00:40:39.476 align:middle My resting heart rate is around 50 beats per minute, which is pretty good 00:40:39.966 --> 00:40:42.666 align:middle and I'm also happier and less stressed. 00:40:43.096 --> 00:40:47.976 align:middle Um, I'm going to go ahead and add another, um, another before and after picture. 00:40:49.886 --> 00:40:54.156 align:middle Um, and something that I want to leave you with is this, I'm not special. 00:40:54.156 --> 00:40:56.936 align:middle Like you can do this. 00:40:56.936 --> 00:40:59.556 align:middle If you need to lose weight, you can do it. 00:40:59.556 --> 00:41:04.826 align:middle It's simple, not easy, but um, what you should do is you should focus 00:41:04.826 --> 00:41:07.046 align:middle on sustainability both through exercise or diet. 00:41:07.046 --> 00:41:10.946 align:middle This, this particular slide applies to regardless of if you need to lose weight 00:41:10.946 --> 00:41:15.116 align:middle and you start exercising, focus on a sustainable habit both for exercise and diet. 00:41:16.046 --> 00:41:21.696 align:middle Don't go all in because it's so easy to like go all in and I'm going to exercise twice a day. 00:41:21.696 --> 00:41:28.426 align:middle And then you do that for half a week and then you stop, like start small and scale it 00:41:28.426 --> 00:41:32.936 align:middle up over time as you feel like you can find an activity that you like. 00:41:33.216 --> 00:41:37.306 align:middle For me that was lifting and later running running initially was sort 00:41:37.306 --> 00:41:39.636 align:middle of the least objectionable form of cardio to me. 00:41:40.256 --> 00:41:43.946 align:middle Um, but I actually found, I sort of started enjoying that. 00:41:44.436 --> 00:41:50.356 align:middle Um, and routine is super powerful specifically for weight loss. 00:41:50.356 --> 00:41:52.266 align:middle I would like to add that it's not a race. 00:41:52.326 --> 00:41:55.036 align:middle You don't need to do this fast. 00:41:55.586 --> 00:41:57.246 align:middle You should plan for maintenance. 00:41:57.706 --> 00:42:01.196 align:middle Also for me specifically, I'm a volume eater so I need to go for foods 00:42:01.196 --> 00:42:05.926 align:middle with a low calorie density that is like need a lot of it with not too much calories. 00:42:06.586 --> 00:42:10.906 align:middle But drinking your calories is not, that's not a good idea for anyone. 00:42:11.666 --> 00:42:13.576 align:middle Don't do that too often. 00:42:14.236 --> 00:42:16.266 align:middle Also weighing yourself is good if you want to lose weight, 00:42:16.266 --> 00:42:18.776 align:middle but you should not be looking at like the day to day value. 00:42:18.776 --> 00:42:23.186 align:middle It's better to look at moving averages because your weight tends to fluctuate based on water 00:42:23.186 --> 00:42:25.466 align:middle or how much salt you had the day before or whatnot. 00:42:26.316 --> 00:42:32.516 align:middle Um, also in the, in the description for this talk, I promise to reveal the dark secret 00:42:32.516 --> 00:42:35.426 align:middle about what happened with the sound of symfony podcast. 00:42:36.256 --> 00:42:38.056 align:middle I just didn't have time. 00:42:38.056 --> 00:42:39.066 align:middle I started going to the gym. 00:42:39.066 --> 00:42:44.646 align:middle I mean, that's more important, and that's pretty much the end of this presentation. 00:42:44.796 --> 00:42:49.356 align:middle If you have any questions, we don't have time to take them now, but you should talk, 00:42:49.356 --> 00:42:52.666 align:middle you can talk to me at the conference, or you can contact me on Twitter 00:42:52.666 --> 00:43:08.536 align:middle or the symfony Slack and, uh, yeah, that's, uh, that's it. 00:43:10.226 --> 00:43:14.476 align:middle Uh, thank you everyone.