Boomer Rules of Thumb for longevity and Wellness

Ten Rules of Thumb, which I’ve gathered from professional sources, suggest that longevity can be guesstimated by:

  1. Lung capacity (which can generally relate to low resting heart rates) –        see: fitness age . A related rule of thumb: How quickly one can expel all of one’s lung capacity.  Your VO2 MAX is a good parameter to know.
  2. Strong grip / handshake strength
  3. Do well on a sitting rising test aka SRT (honest!)                                                     What’s this test? How many times can you get up from a sitting position (knees crossed) without assistance?  More sit-rises means longer lifespans.Sit Rise Test
  4. Live in a “blue zone” and/or practice what centenarians do in them (eg. Seventh Day Adventists, Okinawans).  Right – “Mediterranean” diet and other factors help to maintain blood pressure levels under control. Click to  Eating to Break 100.
  5. Satchel Paige was spot on – “everything in moderation”. Live smartly -> counter the four causes of free radicals and bodily inflammation (which are: smoking, sun burns, stress and EXERCISE).  Yes – be sure to replenish your body with plenty of natural anti-oxidants after exercise (Top anti-inflammatory-foods). Judiciously use ergogenic supplements if your natural sources are inadequate (Doctor’s supervision).
  6. Don’t Eat Crap, As Younger Next Year (Crowley and Dodge) assert. Well, you can and should go off the reservation occasionally. Then get back to the reservation!back to the reservation
  7. Avoid Falling by getting (keeping)  your toes, feet, lower legs strong and stable          (BALANCE)
  8. Be social – find kedges to pursue (again thanks to Crowley and Dodge) –     see Kedges – Younger Next Year
  9. Get your Heart Rate lower.  See Your Heart Rate and Lifespan estimated
  10. MOVE . . . 

A pretty good reminder can be viewed @: increase your life expectancy

Yours in Boomer Wellness,


Getting over the “WALL”

Thanks to Brad McLeod at SealGrinderPT for this gouge about getting past a “bonk” point in life and workouts:

“If you are going to get out there and be challenged and hit obstacles – you are going to get knocked down.

After hitting multiple obstacles there may be a point that you literally “Hit the Wall”.
We also hear the term “bonk” but it usually means out of fuel (food).
You really think that you cannot go on any further.

David Goggins has said that when you hit that point you really are only 40% from being done.

What the heck… you have 60% left in your tank.
Yes; you will need fuel and water to get your body back up and going.
Yes; it is hard to keep pushing in long endurance events (shorter events can be harder at times).
What you do next will make or break you.

Tip #1
Make sure to get fuel. Water and carbs and a simple sugar (orange slice or peanut butter and honey sandwich) for example.  You can read more about the importance of fuel and hitting the wall in todays SGPT blog post interview from TJ Murphy. He gives great insight in how to avoid this issue.

Tip #2
Think about your “why” and your motivation.  If you are out there to finish the drill and help your team – you cannot let them down. For me – I used raising money for the Navy SEAL Foundation as my why.  It was hard for me to get off my bike after riding all night – when I knew that other veterans were sitting in a hospital without a leg.
Tip #3
Get back on the horse.
Put one foot in front of the other and make an effort to keep going.  Your team mates will see this and help you. If you make the effort — then things will start to work your way.  If you lay down like a wounded dog – then you will be doomed.
P.S. We have had tons of athletes step up and grab a copy of the recent SGPT Audio “Sharpen the Sword – Self Reliance”.  “

Brad McLeod