Spring in your Step?

Although our kids in Boston and Philadelphia dispute this transitional day, winter is officially behind us.

Perhaps Spring’s startup is a reminder of spring in your step as a measure of longevity.

If you think that Scientific American passes a published ” C R A A P” test, as I do, then you might consider this 2011 S-A article:

If you normal Baby Boomer gait, as a 70-something Baby Boomer covers a mile in less than 27 minutes, you may live longer than peers who cover a mile in 33 minutes.  This is pretty interesting to me – as the article’s source says this walking pace study of 34,000 “lab rats” accommodates Boomers’ gender, race and etc.  Hmmm.

Do you have a bit more spring in  your step?

Full and open science…”a quick pace is not a proved panacea for living longer. Many other studies have, however, found that walking helps lower blood pressure, keep weight down and improve mood. Substantial amounts of strolling have also been linked to slower memory decline and reduced risk of some cancers.”

“Walk on by (don’t stop)”, though Boomer lyricist Isaac Hayes, chose those words for love, rather than longevity.  I’ll question if walking can mean BOTH love and longevity.

How about you?

Be well as you stride,



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Pi Day and passage of S. Hawking

What might today, 3.14.18 and the passage of physicist (and former rowing coxswain) Stephen Hawking have to do with being Well Past Forty?

My short answer is a four-letter word -> T I M E.

Today is another great day in our T I M E to strive for  7 munificent S’s to be Well Past Forty.
– Did you take restful time to recharge your brain and body (7-9 hours)?
– Did you eat and hydrate well today (both macro- and micronutrients)?
– What hour of your day was/is devoted to stamina and sweat (to get endorphins pulsing)?  Remember – that hour is only 4% of your day. Sir Richard Branson offers that his hour devoted to fitness give him three (3) hours of productive time in his hectic day. How about you?                                                                                                         – Did you carve out a “coffee break” time to chill a bit, think mindfully and be grateful for being alive and well in this crazy world?

Nil time is needed to pop off 25 air squats for stability and strength.

How long does it take you to bound up a flight of office stairs?

Only 15 seconds of precious time are needed to check your stability – via your 1 legged stand with eyes closed.

And…stretch often to break up your screen time.

Circling back to Pi Day – there are many “STEM” factors at work in our complex, heavenly bodies. Burning “K” calories is just one example.  That release of heat (calories) fits into a law of thermodynamics which is mentioned in Hawking’s book    “A BRIEF HISTORY OF TIME”. Honest.

To irrational number followers of Pi, and to scientists like Stephen Hawking, this day of fitness and wellness is for you (and for the rest of us).


Be Well.



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Mother’s Little Helper – Richards and Jagger (1966)

“Doctor please, some more of these
Outside the door, she took four more
What a drag it is getting old.”

The STONES’ 1966 anthem for tranquilizers to help Mums get through their activities of daily life seems darned relevant today.
This scribe tries to walk his walk of getting older(slowly) without conceding “oldness” AND without resorting to deadly pain-killers.

TV Shows, like BLUE BLOODS, have episodes with opioid overdoses sadly played out. TV talking heads advise that Houston, Hamptons and Hillbilly towns definitely have deadly problems.
– Why New Hampshire? West Virginia? Pennsylvania? Hmmm.
I read that 40 percent of our 110 deaths per day in America stem from PRESCRIPTION opioids. I don’t think that I’m the only citizen who senses a problem here.
“Doctor please” ?!

PAIN, from contrasting viewpoints of the legendary Vince Lombardi and US Marines, and of running in systemsrunninginsystems are worth your consideration.
On the play through it macho side of a pain coin:
“Fatigue can make cowards of us, Pain is fatigue leaving your body…
yet from a systems and feedback vantage,

“Lumped into the category of pain are soreness, discomfort, localized exhaustion, aching, sharp-pain, tearing pain, etc. Because, in the English language, pain can mean all of these things (and many more), it is an exceptionally poor word to use when giving advice as to when and why to maintain exertion.”
– Note to self – there IS a difference between pain and discomfort. I was uncomfortable in my recent ergometer stress test – yet I wasn’t in chronic pain.

What is your pain IQ? Try this quiz and see.

* I don’t think that enough people know about our body’s amazing capacity to generate its own opioid-like chemicals – endorphins.
keep calm and release endorphins

Unless I drank funny kool-aid, I often experienced those endorphin highs – at about my 8-mile point of road runs. I thought I could run lightly – for many miles (until that inevitable wall at 20 miles, anyway).
In same, yet different ways, rowing also offers me those narcotic periods of zen-like ebullience. Prolonged aerobic exercise gets me higher 🙂

So what are these brain-induced (NON-PRESCRIPTION) endorphins as our quasi-opioids?

SELF HACKED (which passes my CRAAP test for proper sourcing) offers 30 natural highs,

“You don’t have to take heroin or painkillers to feel good. If your life is healthy enough and incorporates enough of these strategies, you should feel good enough with these natural highs. Of course, taking drugs will have a more pronounced effect, but that’s not the state most of us are looking for. We just want to feel pretty good.”
Thanks, SELF HACKED, for this list of 30 NATURAL alternatives to prescription or other opioids. I emboldened ones which I have tried, and which I use as part of my Wellness regimen to trigger endorphins.
– I am blessed that I have nil need for prescription opioids! May my good fortunes continue.

1) Take a Cold Shower
2) Exercise More
3) Sleep More
4) Binge On Sugar (or don’t if you don’t want to get addicted)
5) Get Some Sun
6) Fall In Love or Spray Some Oxytocin
7) Take a Hot Shower/Bath
8) Get a Massage
9) Hang Out With Some Friends
10) Butyrate
11) Eat Tasty Foods
12) Eat Chocolate
13) Eat Foods with Morphine-Like Characteristics
14) Use Alcohol in Moderation
15) Take Magnesium
16) Stress
17) Acupuncture
18) Take Low Dose Naltrexone
19) Don’t Sleep With The Lights On
20) Wear Red Glasses or Take Melatonin
21) Get Zapped With tDCS
22) Hold Your Breath (or don’t)
23) Kratom
24) Use LLLT
25) Pregnenolone
26) Probiotics: Acidophilus
27) Chili/Cayenne
28) Marijuana
29) Poppy Seeds
30) Nicotine

Note that there is indeed FOOD for THOUGHT on this SELF HACKED list.

Dr. Josh Axe offers this useful infographic about Endorphins:

EndorphinesGraphic-1 DrAxe dot com
It’s my hope that more of us can NATURALLY avoid that 60’s Richards/Jagger message – WHAT A DRAG IT IS GETTING OLD.

Be well and join me in “feeling pretty good” – naturally,

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Spring Ahead ?! More are Dead

I believe in government of the people, by the people and for the people. After this chest thump, I share that I DO NOT believe in our almost-national semi-annual ritual of clock changes to “save energy”, make happier cows, or for whatever reason our politicos decry.

So, here we are again after our (for 48 states’) springs ahead – to kiss off a blessed hour – 60 minutes, 3600 seconds of what father time offers – to save electricity in business buildings. Time, tide and military formations wait for no man – I suppose 😦
Yesterday’s Investor’s Daily offered that the spring ahead movement may NOT save electricity. Even if this political move did save kilowatts – what about us???

Dan Pink writes in “WHEN”, and other sources like procon.org procon.org that the “SLEEPY Monday” after Daylight Savings time begins is bad for folks:

1. facing tired judges at verdict time,
2. patients undergoing surgery with sleepy surgical teams,
3. commuters who are not-yet adjusted to their “new” circadian rhythms (it may take a week?). Accidents and auto-fatalities are higher.
4. And, rates of heart attacks and suicides are documented to be higher.

Sorry, upholders of the Uniform Time Act, I don’t get this… Woodrow Wilson, you kept us out of war (for a while) – yet your national decree in 1918 didn’t go well, according to Smithsonian Magazine Smithsonian Magazine:

“It didn’t go smoothly. In 1918, Easter Sunday fell on March 31, which led to a lot of latecomers to church services. Enraged rural and evangelical opponents thereafter blamed daylight saving for subverting sun time, or “God’s time.” Newspapers were deluged by letter writers complaining that daylight saving upset astronomical data and made almanacs useless, prevented Americans from enjoying the freshest early morning air, and even browned out lawns unaccustomed to so much daylight.

Within a year, daylight saving was repealed. But like most weeds, the practice thrived by neglect.”

Me? I lost an hour of my beauty sleep before a rowing scrimmage this morning. I had a wedding reception last night which was NOT to be missed. Life happens.
I took a long nap after lunch, hoping to avert Sleepy Monday.

Be well,

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Double Down Monday

Welcome, on this first Monday of March.

It is appropriate to cite this Women’s History Month for all to ponder; AND to remember that Act III folks, like Sir Winton Churchill, did amazing things at their own “Medicare age”. See BOOM_Churchill Wasn_t ‘Over the Hill_ in 1940 – WSJ 030418.. I hope that there is hope for me 🙂 .

First – Women. Without them, our zany world would be, by definition, different. FRom what I recall of grade school science, being an hermaphrodite (like an earthworm) doesn’t really appeal to me. Further, this scientific source, https://phys.org/news/2012-11-self-fertilizing-worms-thousands-genes-reproduction.html ,
suggests that, for hermaphrodites, “their self-sufficient sex lives could set them up for extinction.” Oy.

Bless them all – Grace Hopper, Eve, Lady Lovelace, Rosie Ruiz, Madame Curie, Joan Benoit Samuelson, Paula Fraser-Newby, my sainted Mum, and, and . . .

Here’s an appropriate tribute audio from TEDTALKS. This lady, Dr. Wendy Suzuki, espouses extraordinary benefits of exercise for our hippocampus, and overall wellness:


Betcha that you think I believe her! And I listened to my sainted Mum – about eating right, being trustworthy, and staying active. She is far from alone in history for women.

Celebrate, ladies!

Point two for today:
Encore Aged performance vs ageism: Gary Oldham’s OSCAR-awarded performance in “THE DARKEST HOUR” reminds us that age, treachery, and lessons of life can make certain folks special. Sir Winston was pretty special – I suspect you’ll agree – at age 65 and beyond.
Warren Buffett and Charlie Munger are NO spring chickens, though I’d like them to work out a bit more and shy away from certain foods which they “own.” George Burns was a pretty happy gent, and he impacted others into his nineties. Ditto for Billy Graham (R I P).
My recurring theme is that one sorta has to get OLDER, yet he or she can avert getting “OLD.”

We can put life in our years and years in our life – yes?
7 Munificent Steps to Be Well Past Forty.


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Ticker Trivia for American Heart Health Month

What am I doing to celebrate this [February] month of healthy hearts?
I’m rowing in the CRASH-B indoor rowing championships next Sunday. That is my personal validation of Maximum training rate, VO2max, heart rate reserve and high aerobic threshold performance to row 2,000 meters as quickly as possible. Some offer that it is nutty to do this :), ask me in a week…

To paraphrase marathoner Bill Rodgers, going fast is better so the exertion and discomfort is over sooner…

  • How about a self test for your own cardio-respiratory endurance? Try a step test, mile run, or in my case a 500 meter red zone ERG sprint.


Is “cardio” endurance important?  You bet your booty it is, if you’re interested in putting life in your years and years in your life, that is!  Here’s one professional view ( of many!): Improving Endurance

How about these interesting factoids and trivia for our tickers?
See https://www.thefreelibrary.com/Fascinating+facts+about+the+human+cardiovascular+system.-a0527524876

These listed numbers are “mean” averages – with high variability – like age.  My resting heart rate as a collegiate athlete was 30 beats per minute.  It’s in the low 40 beats per minute range these days… Our ticker our time machine generally raises resting heart rates and lowers maximum heart rates as we age.

  • 60,000 miles of arteries, veins and capillaries!?
  • Over 2 Billion heart beats in a lifetime (average)
  • 2,000 gallons of pumped vitals daily!
  • Single file passage of red blood cells through the narrowest conduits (capillaries)
  • 5 million blood cells in a drop of blood
  • Red blood cells may be regenerated every ~ 120 days after their “lengthy” trips in red and blue channels of our body. Then – off to our graveyard lymphatic system and spleen ( https://www.livescience.com/44725-spleen.html ) (ref: 120 days) – I’d be tired too!
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Love the one you’re with – thanks Stephen Stills

Please don’t get your monogamous scribe wrong, yet I offer Stephen Stills’ lyrics from wayback to suggest importance of sensual and sensuous emotions for healthy guys and gals.
Eagle fly with the dove and all that, honey
What a coincidence that America celebrates Heart Month, Valentine’s Day and Wellness Coach Week in this shortest month of the year.
Sure – jump ahead to my punch line that heart, love, and wellness are intertwined.

Men’s Health magazine recently offered twelve defensible reasons to get intimate, like practice, practice. practice.

Even WebMD underscores this mammalian thing called sex : https://www.webmd.com/sex-relationships/guide/sex-and-health.

Another site which passes my C R A A P (current, relevant, accurate, authoritative and published) test is very well – sex after sixty ->

I’ve seen articles in the NY Times and WS Journal which also share benefits of heavy breathing, even if you set date nights to enable good times – – –

Little surprise that Dr. Oz has offered his motivational views on intimacy (pardon the LONG quotation from http://blog.doctoroz.com/oz-experts/you-need-to-have-more-sex ):

“there is nothing that can bond a couple more than intimacy. With that said, here’s your motivation:

  • Sex can boost your immune system! A regular schedule of sexual intercourse increases the levels of certain immunglobulins, which makes your body better able to fight against illnesses.
  • Sex can improve cardiovascular health! Studies show that men who have sex more than twice a week have a reduced risk of having a heart attack than men who had sex less than once a month.
  • And sex can, in theory, make you live longer! When one has an orgasm, a hormone called dehydroepiandrosterone is released. This can increase immunity and also repairs tissue and keeps the skin healthy. A recent study illustrated that men who have at least two orgasms a week live longer than men who have sex just once every few weeks.
  • We all know that sex can decrease stress. Not only will having sex improve your mood, but many studies have shown that people who indulge in regular bedroom activities can handle stress better and are generally happier people.
  • With all of the press about how sleep makes you healthier and happier, it’s important to know that sexual intercourse helps you sleep better. The sleep that you get just after you’ve made love will be much more relaxed. Getting a good night’s sleep will make you feel alert and increase your overall health.
  • If you have found yourself using a “headache” as an excuse to not make love, stop doing that. Have sex instead, because, when you’re about to have an orgasm, the level of the hormone oxytocin increases by five times. This endorphin actually reduces aches and pains.
  • And, finally, if you hate going to the gym or following any organized fitness routine, regular sex helps keep your heart young and your muscles flexible. And it burns calories…Wink!

It’s time to get to work!”

Light’s out…




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