Monthly Archives: October 2018

Why I Study the Enneagram

If you’ve ever participated in a team-building corporate retreat, you’ve likely had exposure to one or more personality typing systems. These tests and associated exercises encourage self-awareness along with an appreciation for differences among colleagues. I found them interesting, although I was never entirely sure that we used our insights to the greatest effect once the retreats were over.

Over the past few years, I’ve had renewed interest in this line of inquiry. In my little corner of the Pacific Northwest, we’re blessed to have one of the country’s premier teachers of the enneagram, Dale Rhodes. He is the founder and chief guru at Enneagram Portland. He curates wonderful content while attracting an animated and engaged community for embodied learning. After all, what better way to learn about different personality types than to see them in action, hear their stories, and profit from their self-reflection?

Before I get to why I study the enneagram, it’s probably useful to give a brief primer on what it is. The word itself comes from the Greek ennéa meaning nine and gram meaning something written or drawn. It refers to the nine distinctive personality types articulated by Bolivian mystic Oscar Ichazo (via meditation on ancient texts) and developed by Chilean born psychiatrist Claudio Naranjo. Interviews with countless individuals of each type have contributed to a detailed understanding of traits and behaviors. The nine types are represented as points on a continuous circle with connections to two other points (deemed “stress” and “security” points) as well as their neighboring points (deemed “wings”).

There are lots of books, websites, blog posts, podcasts, et al on the subject, along with variations on how each pundit embraces the teachings of the enneagram. For the sake of brevity, here are descriptors that I use to capture the nine types:

The Perfectionist (a.k.a. Reformer or Idealist)
The Connector (a.k.a. Helper or Giver)
The Performer (a.k.a. Achiever or Motivator)
The Individualist (a.k.a. Romantic or Sensitive Soul)
The Observer (a.k.a. Thinker or Investigator)
The Security Seeker (a.k.a. Planner or Loyal Skeptic)
The Enthusiast (a.k.a. Epicure or Generalist)
The Protector (a.k.a. Challenger or Commander)
The Peacemaker (a.k.a. Mediator or Team Player)

Each of these types has three subtypes or “instincts”:

A Self-Preservation instinct seeks well-being by focusing on issues related to survival, material security, safety, and marshaling resources.
A One-to-One (or Sexual) instinct seeks well-being by forging quality relationships with specific individuals; they are attracted to intense experience.
A Social instinct seeks well-being through membership and relationship in social groups.

These elements combine to produce 27 distinct personas that differ in what garners attention, what attracts energy, what manifests as strengths and weaknesses, what causes satisfaction and stress, how they communicate, etc. The model has been further developed to characterize high-functioning versus low-functioning individuals within each type. I’ll provide a little deeper dive into these types in the coming weeks.

Why do I study the enneagram?

Self-Awareness. The enneagram creates space to take stock of my behavior patterns and think deeply about why I do what I do. While my patterns don’t align chapter-and-verse with my dominant archetype (a Social 9), there’s enough commonality to shine new light on what makes me tick, what draws my attention, what pushes my buttons, and what sends me to my happy place. I see echoes of all of the other types in my persona and have really benefited from learning about them.

Personal Transformation. In concert with self-awareness, the enneagram suggests pathways to move out of the personality “ruts” that are holding me back and move into a fuller expression of my authentic self. Armed with insights about my thoughts, emotions, and actions, I can make better choices and forge more useful habits.

Improved Interpersonal Relationships. Doing a deep dive on each of the 9 types and 27 subtypes lets me see the world through other people’s eyes. I appreciate the logic behind their approaches to life. I have a better appreciation for what lights them up and what drives them nuts. It elevates my compassion for others and (hopefully) encourages me to behave in ways that maximize positive engagement.

Friendship! The collective of folks I’ve met through Enneagram Portland are really cool people. I’ve had delightful one-on-one get-togethers with classmates from the Enneagram in Literature/Film course and fabulous group discussions in our monthly sessions. In fact, I loved the class so much that I’m back for a second round with all new readings!

Charting the Road Ahead

“Vision without action is hallucination. Action without vision is random activity.”
– Edie Raether

The trees are ablaze with Fall colors in my corner of the world, with autumn leaves falling all around me. It’s a gentle reminder to bring the year’s projects to completion, harvest the wisdom reaped during the year, and lay the groundwork for the coming year’s activities.

While thinking about next year’s plans, I came across a few notes from a talk given by self-improvement guru Edie Raether many years ago. She’s entertaining and very sharp.

Early on in her talk, she reminds the audience that human beings are fundamentally pleasure-oriented creatures. We seek positive emotional states and make decisions in pursuit of them. In fact, what we choose by emotion, we justify by logic. As such, it’s crucial to figure out what floats our boats before getting too embroiled in the planning process. To that end, it’s a good idea to spend some time reflecting on our past experiences and discern patterns surrounding our greatest joys and greatest disappointments.

Armed with a sense of what brings happiness (fulfillment, peace, etc.), we must dare to ask ourselves: What would we do if we knew we couldn’t fail? This question isn’t a cliché; it’s a call to take our dreams seriously enough that we name that place where we’d like to go. We must focus on all the ways we might get there, leaving aside the 100 “yeah, buts…” that cloud our thinking. We must be ready to create a new future and be open to serendipity. (She asks: “When opportunity knocks, do you complain about the noise?”)

She then served up the following 5 steps:

Have a vision. And for every vision, there is a re-vision.
Make a plan. Figure out what you’ll need for the journey, where you’ll need to go, and who’ll you’ll want for traveling companions. Be specific. Define milestones.
Commit. As a case in point, she noted that George Burns booked the Palladium in London for his 100th birthday. He was routinely asked, “Do you think you’re going to make it to 100?” George would reply, “I have to. I’m booked.”
Take action. “Fake it until you make it.” This saying is not an encouragement to be phony; it’s a mandate to live the dream.
Believe. Barbra Streisand always knew that she would be a star even though she did not have the traditional “look.” She believed in her talent, her passion, and her drive.

Empathy in a Fractured World

Effective October 1^st, I stopped reading the morning paper and scanning news stories on the Internet. It has been a substantive break in my habitual patterns, but one I deemed necessary for my well-being. I’m still a dedicated citizen and plan to vote in the upcoming election. I will research the candidates and issues thoroughly before casting my votes. Thereafter, I’ll turn a deaf ear to the commentary… at least for the foreseeable future.

It’s not that I don’t care. I do… perhaps, too deeply. With every acrimonious comment from either side of the political divide, I ache. I cringe at the loss of civility. I long for a resurgence of our better angels.

The political upheaval has caused me to reflect on my time at the Duke Divinity School. Religion, like politics, has always been subject matter with the potential to engender conflict. As I set foot into those hallowed halls 15 years ago, I wondered how the institution would forge community out of a collective characterized by disparate ages, ethnic backgrounds, and religious upbringing. How would we find common ground on which to build a productive and life-affirming learning environment?

Dr. Warren Smith provided the answer in his introductory lecture on church history. The course was designed to explore the historical framework underpinning the development of Christian theology and doctrine. To that end, we’d revel in his expertly crafted lectures while reading original texts by the great theologians of the early church. The latter demanded a “close reading” of each classic text. As he explained:

“In your Bible courses, this ‘close reading’ is called exegesis. The basic aim of exegesis is to uncover what the text itself means, rather than reading into the text our own ideas and beliefs. Exegesis tries to prevent the all too common impulse in the Church, making the Bible say what we want it to say.

“As students of Christian theology, we have the same goal when we are reading Athanasuis and Augustine, Bonaventure and Aquinas, Luther and Barth. This ‘close reading’ I often call sympathetic reading. By ‘sympathetic,’ I do not mean that you accept as true the presuppositions and conclusions of the thinker. Rather I mean that you try to understand his argument within his own framework. In the end, you may not be persuaded by his arguments, but you will be able to level your objections more effectively if you have given a detailed and accurate description of his view.”

Were we to institute this practice in today’s political climate, there’d be far greater emphasis on listening instead of casting aspersions and assigning blame. It would call upon us to learn about our erstwhile opponent’s formative years, family relationships, professional development, interests, concerns, and world view so that we might ably walk in his or her shoes. We’d then sit quietly and attentively while absorbing the main arguments and taking note of the supporting details to sustain them.

Of course, we’d probably need to spend time together to develop the kind of trust that this level of communication demands. It would help to share stories and laughter over sumptuous meals or warm fires while getting to know one another and our families. On the surface, that time might seem “unproductive.” But it would enable us to see one another as thinking, breathing, caring, passionate human beings worthy of respect. And it might encourage us to have patience while we cover the same ground over and over and over again until a level of understanding and compassion can break through our differences.

Of course, modern day campaigning doesn’t lend itself to that depth of conversation. It ties up candidates with the demands of campaign financing and encourages them to go for the jugular.

I’d love to relieve our elected officials of the burden of fundraising. I’d like to see the country adopt provisions that limit campaigning to a relatively short interval before Election Day. And I’d love to see all this recaptured time devoted to extending hands across the aisle toward mutual understanding and a commitment to finding common ground.

The Vitamin C Controversy

According to the Mayo Clinic, the recommended daily amount (RDA) for vitamin C is 65 to 90 mg with an upper limit of 2,000 mg. This RDA is intended to prevent scurvy, a fatal disease caused by Vitamin C deficiency. They further state that while megadoses are unlikely to cause serious harm, certain side effects might be experienced – e.g., diarrhea, nausea, heartburn, cramping, headache, insomnia.

Decades ago, Dr. Linus Pauling – a two-time Nobel prize winning biochemist – took these recommendations to task. In Vitamin C, the Common Cold, and the Flu, he cited multiple randomized, double-blind, placebo-controlled studies in which elevated intake of vitamin C significantly reduced the frequency, severity, and duration of colds and flus.

How does a cold or flu virus work?

Viruses cause the common cold and the flu (among other things). They are teeny, tiny microorganisms that worm their way into the body at the cellular level. They direct the cell’s biomachinery to produce lots of viral copies instead of the cell’s usual products. These copies then insinuate themselves into other cells and continue ramping up viral production. Along the way, they release poisons and toxins that make us feel lousy.

Our immune system fights back once a viral infection has taken hold. B cells generate virus-specific antibodies that bind to the microorganisms and stop them from replicating. They also tag viruses so that other cells called phagocytes know to destroy them. Viruses may also become inactive or destroyed by heat. (Note: Antibiotics only work on bacterial infections, not viral infections!)

So how might vitamin C work to ward off the common cold?

Vitamin C contributes to the formation of the colloidal substrate that binds tissues together. Pauling likens it to the rebar we use to lend strength and stability to a block of cement. Low Vitamin C weakens these substrates, making the cell more vulnerable to invasion. Vitamin C may also be implicated in the production and activation of interferons that inhibit viral production.

Infection-fighting leukocytes need Vitamin C to render them effective at destroying pathogens. Regular ingestion of Vitamin C keeps them in an appropriate state of readiness and may increase their motility. Levels deplete when combatting active infections. Therefore, an extra measure of Vitamin C may be required at such times to keep them in good working order.

Pauling notes that Vitamin C has been shown to deactivate herpes virus, vaccinia virus, hepatitis virus, bacterial viruses, and others. However, the rate of inactivation is proportional to dosage. One needs a large enough dose to generate favorable results.

How much should I ingest as a vitamin supplement?

If a person eats at least 5-7 serving of fresh fruits and vegetables daily, he or she is likely to get sufficient Vitamin C to prevent scurvy. When cooking, it’s best to steam or microwave veggies lightly to minimize nutrient loss.

To reap the health-promoting advantages touted by Dr. Pauling, one needs 1000-2000 mg supplemental Vitamin C spread through the day to maintain optimal blood levels. A large dose all at once may have a laxative effect. He notes, however, that the optimal dose for each individual varies based on his or her genetic profile and general state of health.

Dr. Pauling notes that the larger to the dose of Vitamin C, the greater the elimination of Vitamin C in the urine. This fact has been used by his detractors to suggest that excess dosage is a waste of money. However, even at higher doses, a percentage of the intake continues to remain bioavailable. It still proves beneficial as an antioxidant and as an essential coenzyme for important biochemical reactions. Moreover, Vitamin C in urine may prevent bladder infections and bladder cancer.

Some folks have an allergic reaction to the fillers used in the manufacture of Vitamin C tablets. Therefore, Dr. Pauling advocates use of sodium ascorbate in powdered form. Beyond the benefits for those prone to allergy, this formulation creates a lower acidic load in the bloodstream.

Has anything changed in the 4 decades since the publication of Dr. Pauling’s book?

In “Criteria and Recommendations for Vitamin C Intake” published in January 2006 by the Journal of the American Medical Association, the authors demonstrated that recommended intake of Vitamin C could be increased up to 200 mg per day. No change appears to have been made in the RDA. However, as Dr. Douglas Gildersleeve, MD notes:

“Having worked as a researcher in the field, it is my contention that an effective treatment for the common cold, a cure, is available that is being ignored because of the monetary losses that would be inflicted on the pharmaceutical manufacturers, professional journals [as recipients of pharmaceutical advertising revenue], and doctors themselves.”

How to Eat to Promote Sleep

It seems like every time I turn around these days I come across another book about the adrenal glands. Who knew that these tiny little glands that sit atop the kidneys could be so interesting?

The latest tome to grace my nightstand is entitled The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving, by Dr. Alan Christianson, NMD. Here are the key messages that I got out of his book.

The adrenal glands produce cortisol, the hormone that opens up cell walls to let other hormones in. They are also implicated in regulating our electrolyte balance, immune function, fight-or-flight response, blood sugar, and sleep-waking cycles. The latter is of particular interest to me.

The adrenal gland works in tandem with the pineal gland to manage our circadian rhythm – that is, our wakefulness and sleepiness across a given 24 hour day. The adrenal gland produces cortisol which acts as a stimulant. The pineal gland produces melatonin, which makes us sleepy. When we’re operating at peak efficiency, our blood levels of these two compounds looks something like this:

We run into trouble when our cortisol is too low in the morning, thereby denying us that jolt of energy that we need to greet the day and sustain our energy. We also suffer if we get an undesirable boost of cortisol in the evening, causing us to be wakeful when we should be sleeping.

According to Dr. Christianson, meals with a higher percentage of protein and fat cause more cortisol to be released as an aid to digestion. It also has the effect of decreasing fat storage. By contrast, a higher intake of carbohydrates causes less cortisol to be released. With that in mind, he advocates the following pattern of eating:

	Breakfast	Lunch	Dinner
Protein	One serving (roughly the size of the palm of your hand)
Fat	One smallish serving
Carbohydrate	1 serving	2 servings	3 servings

Carb cycling keeps the cortisol levels at the proper levels given the time of day.

Protein must be high quality protein – e.g., free range poultry, grass-fed beef, mercury-free fish, protein powder (from a reputable source). Carbohydrates must come from whole fruits, vegetables, legumes, grains, and nuts. No processed foods! Whole foods with a high fiber to fructose ratio are preferred.

Skipped meals are a big no-no. It amps up cortisol as a means of helping the body adjust to its depleted energy resources. This is bad news for those of us who don’t feel hungry in the morning! However, his protein shake recipe looks appetizing and relatively easy to prepare: 1 scoop protein powder, 1/4 cup berries, 1 cup unsweetened nondairy milk, 2 TBSP flax seeds, 1 handful of frozen spinach, and 1/4 cup cooked navy beans.

Dr. Christianson favors outdoor exercise where possible. Apparently, fresh air is good for the daily biorhythms. Exercise should be limited to yoga or walking after 2 pm to avoid an inauspicious jolt in cortisol. A gentle 10-15 minute walk after dinner helps the body prepare for sleep.

The optimal biorhythm? Early to bed (no later than 10 pm) and early to rise… Not so good for the night owls among us!

Healthy Lifestyle

Ideas to Nourish the Body, Mind, and Spirit