Q&A with a Physical Therapist on "The Comfort Crisis" by Michael Easter
First, a Brief Overview of the Book:
Michael Easter’s nonfiction work is fully titled “The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self.”
Easter’s investigation of health and wellness takes readers through discussions with experts in fields such as exercise science, sleep study, mental health, and more. Additionally, the author shares these insights alongside his personal account of a first-time Alaskan backcountry adventure.
The author's conclusions may or may not come as a surprise to readers. In short, our continual increased comfort, and lack of connection with the natural world are major contributing factors to many ailments we experience in modern society. Easter’s culmination of evolutionary biology, data driven input from experts, and personal experience weave together a narrative that readers will find both easy to digest and engaging.
I was certainly inspired to learn more, and work towards integrating some of the philosophies into my own life. Upon finishing the book, my first thought was “I wonder what my friend Blake would make of this?” I’ll share a bit about him, and I invite you to learn alongside me as we get his thoughts on a few themes and concepts from the book!
A bit about Blake (Physical Therapist, and Friend)
Blake is a Doctor of Physical Therapy. His combination of career ambition and personal belief in the value of physical well being lead him to work for a local Therapy Center, as well as own and operate Kaizen Training and Nutrition. If you can believe it, his kindness and strength of character far exceeds these lofty titles.
I contacted Blake shortly after completing The Comfort Crisis, curious if he’d be willing to share his thoughts. He was enthusiastic and glad to be involved. Thanks Blake! Please enjoy our compilation of questions and answers.
Let's Investigate Together
Ryan:
Michael Easter tackles our constant pursuit of comfort from an evolutionary perspective. Meaning, our ancestors sought comfort through safety, shelter, and warmth as a necessity to survive. However, Easter makes the case that the safety and comforts afforded to our modern society vastly exceed those of our ancestors. So much so, that it is now our personal responsibility to self-impose discomfort as a path forward.
What are your thoughts on self-imposed discomfort? Can you share some favorite methods?
Blake:
An absolute necessity. Stagnation is death primally speaking. If our ancestors stayed in one place for too long or did not contribute, they did not last. The blessing and curse of innovation today is that we can do just that, remain stagnant with no immediate consequence.
It is a blessing to know that we are taken care of at the base level of Maslow’s hierarchy of needs (being food and shelter), but it has prevented us from pursuing the higher and more meaningful stages that lead to self-realization.
Self-realization comes through the trial and challenge of pursuing meaningful relationship, scary ventures, and challenging times. In these areas we grow and find what really matters. I think this is what Easter is suggesting: if we want to become our best selves we have to self-impose demands and uncomfortable situations. Now the challenge is will you actually do it?
If we don’t want to be our best self, we have created a world where we can skip by doing the bare minimum. But that does not seem very fulfilling to me at the end of the day.
Ryan:
The author meets with Dr. Marcus Elliot, a Harvard trained physician who runs a sports science facility, among other roles and accolades. Elliot ascribes to a Japanese concept called “misogi.”
In short, a misogi is a self-made challenge which requires a great deal of physical and spiritual effort to complete. It cannot be so dangerous that it will cause death, but the goal is to make the challenge difficult enough that there is only a 50% chance of success. Elliot claims that misogi challenges are of great benefit to the physical and emotional well being of those who attempt them.
Have you heard of this concept, and do you have any thoughts or advice on the matter?
Blake:
I am not familiar with this concept, but I like it. Author, and former Navy Seal, David Goggins highlights in his book “Can’t Hurt Me” how most of us are only living at 50% of our capacity. We quit far before we reach our physical limits. To know our limits, we have to push ourselves. So I see immense value in the concept of “misogi."
This is also likely why we have seen such a nationwide uptick in events like obstacle course racing. We need to be challenged. Challenges helps us see our limits. If we have no idea where the edge is, we will often never even get close to it.
There is a training principle called "SA ID," or "specific adaptations to imposed demands." If we never place greater demands on ourselves and stretch ourselves to our believed or perceived limits, then we will never grow.
Ryan:
Take two people of equal size and stature. They both go for a five-mile run. One does so on a treadmill at the gym, the other on an outdoor trail. Are you able to note any differences the two will experience physically or mentally?
Blake:
Well, to start I will give the disclaimer that whether you ran 5 miles on a treadmill or outdoors, I am happy that you are moving your body. I don’t think we should discount what is available simply because it is not optimal. However, I think this is a multi-faceted answer. On the surface, outdoors would be my hunch as you are going to be exposed to natural light, beautiful scenery, fresh air, and a variety of terrain to keep engaged. On the other hand, a variety of terrain and lots of distraction can also lead to me seeing you in the clinic because he sprained your ankle or fell and had a fracture.
If it’s safe and doable, I think we should get back to our primal roots as much as possible. Get away from screens and artificial light and get back into nature. As much as possible, let’s experience the flow state when we are completely detached and tapping into what our body is capable of. However, I would re-utter that I don’t think we should discount what is available for what is optimal.
Ryan:
As the author describes his Alaskan backcountry experience, I think of my own backpacking adventures. I always appreciate the way our basic human needs are on full display. Water has to be planned for and prioritized, rather than drawn from the sink as needed. Shelter is not automatic, but must be carried and deployed in such a way that keeps you relatively safe and warm. What can you recall from nature experiences that stand as meaningful in your mind?
Blake:
Mostly the times that I’ve gotten lost, (Haha). Joking aside. Because none of those needs are provided, my nature experience has brought realization that we have to be fully present. When we know that our next meal is coming, our bills are paid, and our stresses are low, it is very easy to become comfortable in life. Perhaps too comfortable. When we are out in nature and can’t rely on anything but your own knowledge and efforts to seek water, find food, and keep ourselves sustained, it immediately ramps up the presence and attention you pay to how the day is spent.
Nature also removes all the noise. There’s no option to scroll Instagram at a dull moment, or many other viruses that we do to numb our uncertainty and discomfort in small moments.
Even though the food might not be as good, the ground floor might not be quite as nice as your Tempur-Pedic mattress, and you may not have a 5-star meal, there is a reason people continue to hike, backpack, and seek this novel experience.
A night under the stars has led to some of my most restful sleep, meaningful relationships, and biggest mental breakthroughs. Being in nature gets us back to the basics and helps us realize what is important. Not just food and sleep, but in our life as a whole. Much like placing challenges ourselves which may or may not be attainable we need to place ourselves in situations to reflect on what is important. I think a lot of outdoor adventure provides just that.
Ryan:
Easter recalls that despite sleeping in a rudimentary shelter, on an inch-thick sleeping pad, in sub freezing temperatures, he’s getting stellar sleep and feeling well rested. He meets with a neurologist and sleep researcher to get some professional perspective. The expert states that most sleep problems stem from our lack of physical exercise, adequate darkness, and silence.
Do you agree with this claim? What can be done for better sleep, and how important is it?
Blake:
Whole heartedly agree… I am what most would call a “diva” when it comes to sleep, and you know what? - I sleep great. Studies have shown that a single night of poor sleep decreases the white matter in our brain, and research is clear that poor sleep is linked to many common health issues. Sleep is serious stuff.
Unfortunately, poor sleep is rampant and all too common in society today. Many people attribute this to simply being “a poor sleeper”, but I think it is much more nurture than purely nature. I note above that my sleep is great, but that has not always been the case. As a child I remember often tossing and turning for significant amounts of time before finally getting to sleep. Reality is, I was turning to my phone, television, and lots of other things I now know are quite negative in setting yourself up for a successful slumber.
Even though I optimize my environment, subjectively, some of the best sleep I ever get is up in the mountains after hiking my butt off for the day. There’s just something so primitive and consoling about being out in nature around a fire and under the stars to lull you into a great night of rest that simply can’t be replicated. Yet, if we want to sleep we have to try.
That all being said, here’s what you can do today to work towards this illusory picture I paint of supreme sleep:
Move your body - at the end of the day, I want you to be tired. Not exhausted, but we need to be earning our sleep a bit via moving our bodies. If all you did was sit in a cubicle and stare at a screen, your body has not been given a stimulus that requires much rest. Try moving for half an hour during the day and you may just get it back come bedtime by cutting down the restless period after you lie down.
No screens 30-60 minutes before bed - the blue light in our environment is on the same spectrum as the sun, and staring at the sun does not send a signal to your body that it is time to sleep. In fact, it does the exact opposite. Try doing some stretching, reading a book, journaling, or having a good conversation with your partner rather than binging one more episode of Netflix or staring at your phone and scrolling mindlessly immediately before bed.
Cut out arousing stimulus - Primitively, if you heard something coming close to you while you were sleeping you woke up because there might be a bear or a lion coming your way. That’s obviously not likely to be the case anymore, but our body still has the same protective mechanism. I personally sleep with earplugs and a fan to tune out all the noise, but if you don’t want to join complete diva status like me try just one of the two.
Darken your room - Again, we have primitive wiring. When our body registers light it awakes thinking that it is the sun and daytime is upon us. Try getting some blackout curtains or a siesta mask to remove light and allow yourself to sleep longer and deeper.
Clear your mind - Whether it’s reading a book, meditating, praying, or simply counting sheep, we need to tame our lizard brain before bed so that we do not have a million thoughts sputtering through our head and preventing a restful slumber.
Ryan:
Our ancestors fasted unintentionally as a result of their environment and lifestyle. Fasting has been a topic of discussion for modern day applications. What are your thoughts on intentional fasting as a weight loss approach? Are there significant risks or benefits you’re aware of?
Blake:
I love fasting for a variety of reasons. Weight loss not even being the primary one.
As an initial disclaimer, there can be health implications to fasting which you should be aware of. If you are a diabetic for instance, you may have significant issues with regulating your insulin levels when fasting. So consult your physician before undergoing any dietary changes.
Back to business. We have been marketed to think that breakfast is the most important meal of the day. That is, we need to eat something as soon as we get up in the morning to provide energy and get our day started. What do most breakfast foods look like? Pancakes, muffins, sugary breakfast cereals, crap.
The word breakfast can be broken down to break-fast. It is merely the meal in which you break your fast with from the night prior. Does not have to be at 6 AM or 8 AM or 10 AM. One of the greatest benefits of fasting, in my opinion, is tapping back into our natural hunger signals. We live in a world where food is so abundant that we don’t even know what it is like to feel hungry again. We eat according to the clock. Taking some time to fast and help you tap back into when you were actually hungry and just eating because there’s a socially acceptable mealtime.
Yes, restricting your feeding window can also help you cut back on calories. I don’t think that should be the only tool for weight loss.
Going through more extended duration fasts can also help us breakdown unnecessary and potentially harmful cells in our body through the process known as autophagy.
If you have been eating breakfast as soon as you wake up for years, it will probably take some time to adapt. But I think it is a worthwhile experiment for everyone. Even if only for a short time.
Ryan:
I’ve become increasingly interested in rucking as a fitness exercise. It’s essentially a blend of cardio and strength training, in which the user will walk or jog with weight attached to them, usually on a vest or backpack.
Are you familiar with this exercise, and what thoughts do you have on it?
Blake:
Familiar? Yes. Experienced? Not extensively. This is very common in the Armed Forces. My experience would be primarily hiking and backpacking with a lot of weight on me.
It is a great way to ramp up the calorie burn and resistance aspect well tackling some cardio without as much impact on your joints.
A worthy tool to implement. Whether that is because your body no longer tolerate running, or you simply want to go on a walk with your family and add a little more work out zest, rucking is a great option.
Thanks for reading!
If you’d like to learn more about Blake and the fine work he’s doing, check him out HERE!
