Ever Eat a Pine Tree?

KABOOMERS – Do you remember a Grape Nuts™ commercial with Euell Theophilus Gibbons (yup), a popular naturalist with a moniker mouthful?  Am I inquiring because Today is National Oatmeal Day (a better source of dietary fiber as a macro-nutrient)?

YES indeed. Up-front Disclaimer – your scribe is NOT a registered dietitian, though I do have continuing education credits in nutrition.

I agree with that now-deceased author that Grape-Nuts do indeed taste better than a pine tree. Gibbons died at the relatively young age of 64 – from an aortic aneurysm.  Yes, genetics play a large role in longevity; yet so do good dietary and lifestyle habits!

A non-hyped hypothesis for benefits of dietary fiber and lifestyle, and one of Harry’s Rules offered in Younger Next Year is this,                “Don’t eat crap.”

Or, from our “paleo diet” friends:

“get back to eating real food.”

Credit

What are top “REAL” foods high in fiber, you ask?

It depends, as there are three main classes of dietary fiber: 1. Soluble, 2. Insoluble, and 3. Resistant Starches.

  • Soluble fiber foods include:
    • Berries, nuts, seeds, cucumbers, celery, apples with skins, sweet potatoes/yams with skins, roots (onions, fennel)
  • Top foods for Insoluble fiber are:
    • Cabbage, beets, carrots, and Brussels sprouts (check bruciferous/cruciferous superfoods)
  • Resistant starches (which are NOT processed pre-biotics) include:
    • pasta, unripe bananas, and navy beans.

It is fun, and perhaps constructive, to Ask Alexa this fiber question.

When I queried Alexa (via Amazon Echo), “she” replied,

“I think carrots and raspberries are pretty good, yet I like oats best…”. KABOOM for this National Day of Oats.

Proof of Alexa’s aural feedback is left to you, as your own casual observer or experimenter 😊

Top fiber foods? A 1-word answer from author, Dan Buettner, is: “BEANS.” Dan is the author of Blue Zones, and a great TED speaker, by the way.

What would Tim Ferriss think (author and blog- / podcast-meister)?

From the 4-hour body:

“rules are simple … Avoid white bread, white rice, potatoes, and other white carbs.”

An important guideline for most ANY diet initiative is to:

   Consult your doctor or certified nutritionist

Fiber is:

“dietary material containing substances such as cellulose, lignin, and pectin, which are resistant to the action of digestive enzymes – synonyms of roughage, bulk”.  Credit: Oxford Dictionary.

Our predecessors, like Clifford Caveman, or Gail Gatherer, didn’t dine on RITZ™ crackers.  Sure, we now live longer, yet how fun it might be to climb trees and try to outrun saber-tooth tigers?  We don’t find in archaeological records that Clifford or Gail made good fiber diets.   

Hmmm – what has industrialization and modern farming done to us?  Let’s go back to our Paleo Guides for a sobering thought,

The Standard American Diet, …, has nearly destroyed our guts. … a recipe for poor gut flora and broken digestive systems.”

Imagine all the surplus methane we’d generate if we COULD digest cellulose, like hooved critters. So, we evolved to let cows, cattle, lambs, and pigs tackle that cellulose, while we pursue it (plus lignin, and pectin) as PLANT-BASED fiber.

Might you hit the century mark, even if you don’t want to hit 100?

Click here for starters:

One might surmise that PLANT Based diets are “good” for most of us. Mediterranean diets have been well-documented in Blue Zone colonies of longevity by Buettner and others.  Plant fiber, good oils, moderate activity, and noble grapes are success factors in longevity (See WebMD for more).

Baby boomers want to live long and prosper, per Leonard Nimoy.

Runners in our readership might rightly say, YES BUT…” as fiber is a problem if we choose to run our way to wellness and longevity.

Right. Too much/too recent fiber can cause runners’ bouncing bowels and intentional distress.

Timing is always a good thing about which to think and to experiment.

 So What?

√ Fiber is good for you (male/female, young/old), your gut, your longevity, and your wellness.

Most Americans do NOT get their ~ 40 grams of daily fiber(males),  / 25 gm for females ( https://health.gov/dietaryguidelines/2015/guidelines/appendix-13/).         

Benefits of Fiber Please recall my disclaimers:

  1. See your MD or registered nutritionist before changing wellness diets.
  2. There are “juries” still out for solid, objective benefits of fiber for humans. We suggest how “gut health” and overall wellness are related to plant-based, high fiber diets. Yes, paleo diets can and should include high fiber.

– There are hung juries about the true benefits of natural, or supplemental prebiotic ingestion.  How is your curiosity for this resistant starch sub-class of fiber?

  1. It Depends. Don’t graze on plates of fiber before tomorrow’s marathon (try to avert bouncing bowels by eating fiber earlier – say 2 days earlier). Yet, on race day, you don’t want to experience too much of a good thing with intentional distress.

There is a STRONG correlation between low glycemic index (GI) foods and goodness of fiber.

At the “almost glucose” sugary end of Glycemic Index tables is white rice.  At the approximate middle is microwaved, light popcorn.  At the favorable LOWEST end of the GI table is our previously cited BEANS.

√ In honor of David Letterman’s Top Ten Lists of yesteryear:

             A Top 10 List for Fiber “Fitness”

  1. Read food labels, carefully
  2. Increase your odds to live long and prosper
  3. Stools weigh more
  4. Fewer hemorrhoids
  5. Lower bad cholesterol
  6. Become a lucrative beano™ shareholder
  7. Be a vicarious voyager for Mediterranean mealtimes
  8. You learn that Ezekiel is more than a biblical name
  9. You’ll keep Pre-race bowels clear
  10. Spend less on corn-fed beef (and your ticker should appreciate that!)

Letterman’s bottom line? Make your microbiomes happy 😊

Foods High in Fiber

Try:

  • Most Fruits
  • Vegetables
  • Brown rice
  • Lentils, beans
  • Nuts and Seeds (chia, pumpkin)

We see and hear of many fads and hypes about the next new things in miracle diets.

Buyer Beware!

  • ¾ cups of steamed broccoli offers seven grams of fiber with 30 calories vs. two slices of “whole grain” with 120 calories for the same fibers.

Listen to your bod(y).  If occasionally or regularly hit by:

  • Gas
  • Bloating
  • Reflux
  • Irregular bowels?

Takeaway: Fiber can be of service.  And, it can be tasty as well!  Angie Dickinson was right about these GUAC beauties:

Ben Franklin was also right about An Apple A Day!

Ways to add healthy Fiber to your diet

“EASY” entries, as practical guidelines are:

  1. Make Meats as your side dishes – (re-check The Omnivore’s Dilemma)
  2. AVOID processed foods! If it doesn’t spoil – skip it.
  3. Ask, what would Clifford Caveman and Gail Gatherer, do?
  4. Go ahead, try Meatless Monday
  5. Take small disciplined steps.

A Healthy “WRAP” or your “digestion”:

Scrutinize food labels (& fast food menus).

Take a Fiber Quiz, as @ popsugar.com.

Your Gut is often telling you something important for your overall health:

  • 2/3rds of your immune system is found in your Gut.

Skip pine trees… enjoy beans and low GI foods for your GUT Health

  1. Eat Real Food
  2. Avoid white carbs (recall that there isn’t the Color White in the Rainbow for Vitamin P(lant))
  3. live like you forgot how to die (in “blue zone” France, or Sicily, or Loma Linda, CA.)
  4. Wear a Good GUT HEALTH button.
  5. Eat PLANT-based!

Hey Koach – do you eat old fashioned Oatmeal weekly?

Yup. That is, I add nuts, a bit of chia or hemp seeds, and berries while skipping white sugar…  KABOOM.

Be well, with clean macronutrients with “just right” fiber for your GUT and you.

df

Please text WP40 to Text # 41259 to Join our Anti-aging Movement for Physical Banking.  And/or contact Well Past Forty with this contact form.

Pleasure, Pain…Emotion, Logic

I hope that Judge Judy had a nice birthday yesterday!  I’ve never watched her show, yet her followers number more than mine :).  Her calendar years “DQ” her from being a bonafide KABOOMER, as she is now 78, like a former VP that is in the limelight these days.  So, today is Day # 296 of 2020 AD, with a mere 10 weeks to go until this abnormal leap year is over. In the traditional Chinese Zodiac, 2020 is the                     Year of the Rat…Hmmm.If my calculator is accurate, 1/12th or about 8% of our world population had this abnormal, unlucky year if tradition is correct. Note to self, try wearing red underpinnings in my unlucky year ?!

We sorta know that bodily or mental PAIN is a penalty, while Pleasure is a “windfall” gain.  Isn’t life a bit strange in this regard, as for Rat Year fortunes, that humans tend to AVOID PAIN as opposed to seeking PLEASURABLE GAIN?

So here is a KABOOMER KOACH and blogger (born in a Year of the Snake, incidentally) who is bucking human nature…

And, I implore you to seek pleasure and gain in childlike ways of rather than avoiding pain, senescence, and sarcopenia as losses.

I commend to you THE ATHLETES WAY by Christopher Bergland who eloquently writes about his personal “BIOLOGY OF BLISS.”  If you don’t have time to read THE ATHLETE’s WAY, – SPOILER ALERT!  A big element in his generated BLISS is S W E A T. Yup!

Part of a KABOOMERs success is attributed to control of things that are controllable while coping as best as possible with factors that are beyond her or his control or influence. Here we are, a fortnight before the first Tuesday after the first Monday in an election year. Some of my family members and clients are bummed, to state the least, about matters that are uncontrollably UNblissful. I do sense and feel some of their angst and pain.  And I am parenthetically rooting (not voting often) for my Sister who is running for Vermont’s lone Congressional seat.  Go, Girl! I celebrate her extraness as a real underdog.

What am I doing in a quixotic quest for bliss?

Credit: Giphy.com

I hum, laugh often, and skip current screen versions of “News” unless Ron Burgundy or a SaturdayNight Live actor is the anchor, that is. I’ll listen to the Capitol Steps rather than talking heads on Sunday mornings. Here’s a MOCK in Democracy listen fer ‘ya…

I move to Sweat 6 days a week.  Ahhh, that’s a pleasure for me!

I draw a warm bath with Epsom salts to let cares drift away. More pleasure and gain!

I walk in the grass – barefoot. I soak in my 20 minutes of el sol for my critical Vitamin D as a healthy immunity booster.

I truly take steps to get an average of 7 hours of restorative sleep each night, every night. NO takeaway or loss here (except for “DAYLIGHT SAVINGS time that is).

I talk to our kids and grandkids whenever possible.

I ask What would Abe Lincoln do?  Anything I face is a tiny SUCK to embrace compared to what he faced in leading a house divided!

With my felicity of age, I can subjectively state that 2020 is MUCH better than 1968 was!

I do try to live a Platinum Rule in which I try to treat another person as she or he wishes to be treated.

Though stubborn, I do try to listen these days more than I speak. Mom was right about my two ears, even with tinnitus rings, being superior to one mouth. She was also right when she reminded me that I could be wrong about something.

In my speechwriter days, I wrote an executive’s speech for a Navy SEAL graduation.  It was hard to skip penning: “the only easy day was yesterday.” And I really wanted to ghostwrite how important it was to make one’s bed. Admiral McRaven beat me to that legendary highlight 🙂

I DO try to give my bride and myself a hug every morning and do a GOOD morning stretch.

In a Vermonter’s terse way of celebration, I, like Robert Frost, can share that

“HAPPINESS makes in Height what it lacks in Length.”

Look up to the Happy Heights!

Be happy…seek the pleasures of a sustainable physical 401K…think Platinum… Don’t let any Bastards get you down.

Credit: Giphy.com

KABOOM,

Koach Dave

If your Shoe Fits…

Folks like me encourage folks like you to take care of your feet. Why?

“More than three out of four Americans will suffer some kind of foot ailment in their lifetimes.”

ref: Harvard Health 

When homo sapiens went upright many moons ago, those appendages were barefoot. Flat sandals or mocassins served our predecessors reasonably well. These days as Dr, Seuss advised, we put Feet in our Shoes. Or, consider those grand feet painted by Da Vinci:

Credit: http://www.podiatristclinickent.co.uk/

Broken toes, plantar fasciitis, warts, and bone bruise experiences are footnotes, so to speak, in my own story. I also had a really nasty case of athlete’s foot – which unfortunately coincided with my two-week hike with the Boy Scouts in the New Mexico mountains. Talk about itchy-itchy, scratchy-scratchy!  I’ll bet a lost wages nickel that I’m not alone for foot issues acquired over one’s years.

Wait, wait – there are positive things to share about our footsies, I promise.

These imaged activities are assuredly better with good feet at play!

This slideshow requires JavaScript.

Yes, I had a practical and healthy reason for having that hiking boot in the Well Past Forty® corporate logo.

We are engineered to move on our feet – unless you are a Spiderman or a circus performer…Being Grounded to Tierra Firma has benefits too!

  • Yes, many many folks have lost toes or a foot or both feet. Prosthetics are amazing, and modern fitness extends to these adaptive athletes. And yes, there are many folks with hindered mobility. I remember some teens who were proud of their flat feet if those diagnoses changed Military DRAFT classifications. 

Let’s celebrate those footsy systems with aging skin, twenty-six bones, tens of muscles, and many connective tissues working in harmony, or being a real episodic or chronic PAIN… While we’re celebrating, let’s acknowledge that our feet tend to get flatter and wider as we age. Let’s acknowledge that our heels can crack and that ingrown toenails may happen more than when we were younger.

Keep in mind all life’s positives that our feet enable as a groundwork for taking positive care of them.

That is a thick tendon on the bottom of our foot between our heel and toes on each foot with the fancy name of Plantar Fascia (PF). When it’s aggravated or inflamed it becomes plantar fasciitis which can be a royal pain. I speak from experience that plantar fasciitis may take months and months to get past this troublesome inflammation. My remediation? I rolled my foot regularly [ morning and night]  with small hard balls, massaged them often. It took a lot to get my “PF”  limbered up daily because that bow-shaped tissue really isn’t one that stretches and changes shape very well. This problem – which affects millions – is worse when the person is overweight, has high foot arches, or played “plyometric” sports like basketball. Keep the faith.  Orthotics might help, yet insta-successes are few and far between. Toe manipulation and regular heel stretches can help.

Osteoarthritis and etc.

You may recall that our big Toes or Great toes have over-sized importance for balance and stability. Hold that thought, or refresh your knowledge from KABOOMER’s stability and stretching chapters

Do try to avert both Foot Boots and Crutches!               

You may know how some unlucky folks experience big toe arthritis – with fancy official names of hallux limitus or hallux rigidus.  Yes – cartilage in our toes can also degrade over time and with use (or with unfortunate inheritances or auto-immunity).

Then Bunions, Hammertoes, Shin splints, foot pain from Peripheral Neuropathy may be part of your past, present, or future “AGONY not ECSTACY”.

Ecstasy? Here’s nirvana pictured from a foot massage. I hope you’ve felt that “ahhhh” after a long hard upright day!

Credit https://www.pinterest.com/pin/402368547964947228/

If in discomfort or AGONY – a Doctor’s SHOE may Fit! If you see something like discoloration or feel that your feet aren’t right – perhaps a Podiatrist or someone from the American College of Foot and Ankle Surgeons, a sports podiatrist, or your General Practitioner.

If:

a. you think you have a sprain or broken toe or non-trivial foot injury,

b. you note a change in toenail appearance toenails that can suggest fungal infections

c. you have abnormal discomfort after standing

d. you have heel pain or bottom of foot pain in the morning that may be a precursor to plantar fasciitis

e. the bottoms of your athletic shoes suggest irregular wear – you may be a pronator or supinator when striding

f. your feet have irregular swelling …

Avert denial or inactivity. 

For KABOOMERS who want to age well, do as HealthNewsToday dictates, “Make foot care a priority as you get older.”  End of the homily.  KABOOM.

/s/ Koach Dave

 

 

I Can See Clearly Now

With another musical icon's passage this past week, it seems just so to dwell on our EYES 
and their/our good ocular fortunes.  Here's to you, Johnny Nash, for your '72 upbeat lyrics. I was a college sophomore 
who had some clear sight to address through my military "birth control" glasses.  
I suppose my Mum still loved me. Yet those glasses were definitely NOT babe magnets!
NPR reported, forty years later, that Eyewear didn't have to be butt-ugly

Since 1990, glasses-wearing Navy recruits have been required to wear their standard-issue S9 eyeglasses through training.  Credit: NPR

to help our near-sighted servicemen and women on ship bridges, or rifle ranges.
Back to Johnny Nash's seeing clearly...
We are living far longer than paleo forbears, who to my knowledge, didn't wear RAYBANS 
on the plains.

- Many Boomers will get "easy peasy" elective day surgery to replace their free-radicalized
corneas after cataracts form.  
We lucky CALI residents certainly get our share of Ultraviolet (especially deeper UVA)rays 
which can prematurely damage our eyes!

So...what's a KABOOMER to do in order to see all obstacles in her or his way as we age?
Think Hats, quality Sunglasses, Micronutrients and lifestyle choice 
(as in Skip the Marlboro, MAN!).

Choice? Right!  
How many of these Mayo Clinic-listed Risk factors are related to personal choice?

Cataract Risk factors

  1. Increasing age (we Medicare-aged folks accept this factor graciously)
  2. Diabetes
  3. Excessive exposure to sunlight
  4. Smoking
  5. Obesity
  6. High blood pressure
  7. Previous eye injury or inflammation
  8. Previous eye surgery
  9. Prolonged use of corticosteroid medications
  10. Drinking excessive amounts of alcohol
I count Cataract Factors 2,3,4,5,6, and 10 as preventable, and/or modifiable behaviors to improve eye health.
Would you rather see images like the left side of this figure, or the right? DUH...
Some folks estimate that 30 Million! Americans - about 1 in 10 of us - DO NOT see clearly now!

Credit: CABVI "make sure you stay healthy, keep your eyes away from the sun, 
and make visits to an eye doctor once a year. Early detection means early treatment!

We know that limited time in our Great Outdoors is good to boost immunity (Vitamin D3) - yet recall Mae West...
Here's a great Check this real reminder from an Aurora Health writer of being smart and supporting Hat Shoppes too..  
Half of all Medicare-aged folks probably are starting their cloudy paths to 
cataracts as I blog!

That's a quickie reminder for broad hats, quality sunglasses (with sides protected too) and not playing dumb or dumber as a Darwin statistic.
To my last point about seeing clearly, and avoiding those darned free radicals caused by UVA rays and possibly environmeental factors too...
If you're running out of time - just eat plenty of colorful Vitamin P(lant).

Our Ears, in my opinion, are so valuable for quality of life 
(and supporting neuro-muscular balance via propioception) that I personally take "AGE RELATED EYE DISEASE" - 
or AREDS eye vitamins to better my Odds to counter macular degenerations and cataracts.

Please think about that!  These quality vitamins are NOT cheap, yet NEITHER is your VISION.

And in closing - get your EYE checkups each year, por favor!  Your EYE SIGHT is a true enabler for your PHYSICAL BANK ACCOUNT.  
KABOOM.
/s/
Koach Dave


KABOOMERs: Coping Skills for What’s Eating Them

In any epoch, your life can get zany to the point of wanting to launch 
a Munch scream

Munch: The SCREAM British Museum Blog

Credit E. Munch:  The Scream British.Museum.Blog

I bet a tuppence [not the VP type of Pence] that our extended COVID and Presidential election 
epochs are maddening for you to a Nth degree.

What is a KABOOMER to Do?  How can she or he Cope?

=> Go on the Offensive

Coping Step 1: Start with a personal, candid subjective check of your current stressors and 
environment.  One solid way is to take this quiz, then adapt or adjust as you can.

Here are three more checks, as offered in KABOOMER: Chapter 6
www.stress.org/self-assessment/
A Personal Well-Being Survey: www.heartmath.org/resources/personal-well-being-survey This online Survey has 25 questions and only requires4-5 minutes to complete. I don’t want you to stress-out on this—just take it.
And try this Holmes-Rahe Life Stress Inventory. Your free limited-use template is located at www.familyofmen.com/wp-content/uploads/2012/04/stress_scale.pdf.
What are bumming big deals and stressors for us?

At the top of our 2020 list is loss of a loved one or loss of your livelihood.

And, home-schooling of kids in two-career families in COVID can make parents scream too!


Coping Step 2: Know your internal adversary - You likely know some simple yet very hard theories of de-stressing and keepin’ on when factors beyond your control can really get you down.

Let us refresh on the definition of our coping adversary - STRESS:

“a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.”

Coping Step 3: See or Feel Something…Do Something!

   I beg to differ slightly with folks, like author Austin Bay,  who suggest that you Embrace the SUCK – meaning that life can be and often is adverse or demanding, so deal with it.

Granted, life is hard. Isn’t avoiding or mitigating the SUCK superior to embracing it?

 Don’t get me wrong. Countering evil triggers and disease-related Chronic Stress is by no means as easy as 1-2-3.

Our Viable Stress Counters include: 
  1. Walks by Golden Pond – bonding with Mother Earth can promote Serenity and help you compartmentalize stressors.
- Hug a Tree instead of booting Fido when frustrated.
  1. Exercise (go ahead and scream at that punching bag or hoot at the end of a weightlifting set
  2. Eat an anti-inflammatory diet and try to limit alcohol – particularly post-dinner hour.
 - Don’t let what you eat contribute to what’s eating you!
  1. Adapt some type of mindful breathing and body flow exercise – perhaps YOGA or Qi Gong
De-stress with mindful YogaCredit: 15_vector_STRESS Not_Puzzle pieces_Fiverr
  1. Do not suffer in silence.
- You have a friend who can help you Chill or work through a SUCKy incident!
  1. Mimic Morpheus with restorative slumber. This is a TOP Priority.
 A KABOOMER’s summary offense/defense/special team pictorial can be viewed @:
15_vector_STRESS Not_Puzzle pieces_Fiverr

If we think of Coping Saws which, with skillful use, adjust and adapt to changing carpentry surfaces, 

we might see a metaphor for adjusting to adverse triggers which face us.

What does this KABOOMER do to Cope?  

Well, the classic UP ON THE ROOF song by James Taylor helped me get through demerits and restriction at the Naval Academy.

 Lord knows I’ve played that ballad and hummed it (recalling that humming is good for our Vagus nerve) too many times to count in 2020.   

I stay away from nightcaps, move to sweat, and try to please my Gut.  A little solitude and even worship has worked, too!

I do my best to sense and respond, or get more than a gentle prompt from my Bride if I appear hassled.


Now, recall, from KABOOMER what Hans Selye asserted about Stress
[whether triggers are from Fight, Flight, adverse temperatures, the Suck, Friction or Pandemic
Toxins]:

“Stress doesn’t kill you.  It’s your reaction to it.”

Hans Selye

This theoretical Doctor of Stress promoted a three-step framework, a Classical GAS, so to speak,

to depict human reactions to chronic, non-specific or Fight/Flight stressors of life:
  1. Alarm Reaction
  2. Bodily Resistance
  3. Exhaustion.
How we react or adapt to a mental, and/or physical stressor

is predicated on many, many hormonally-triggered secretions and results.

Clearly, we wish to minimize chronic exhaustion if we can.

When merited, Defense is superior to Disease as an after effect, if our many Sense and Respond signals are working for us, rather than against us.

And, our Defenses need to be body-wide. 

We MUST manage Stress to keep it from chronic drip, drip, drip of elevated Cortisol which can lead to disease.

Go on the offensive, sidestep or rope-a-dope the SUCK.

Yes, you can!

Be well and try to be UNbeatable like this elder British gent,
UNDEFEATABLE ELDER

Koach Dave

 

Big Gains from Little Mice

“Be proud of your KABOOMER kit, whatever it
may be. Then get strong.”

KABOOMER: Thriving and Striving into your Nineties

Strength Matters Mightily!

Those of us born between the years 1946 and 1964 are special. And, some of us can STAY special for longer with more work than luck. Let’s dwell on our special little mice and do the work.

Grip Strength and Mighty Mouse

You may recall from your readings of KABOOMER that a word we often chat about, or, lust after and                                  pursue  – M U S C L E – is a derivation of the Latin word meaning “little mice.” You read that correctly. Creative minds at play in Roman times, I suppose, because size can matter!

Some of our muscle fibers are almost a foot-long (sorry, SUBWAY). little mice - skeletal muscles

Credit: Haggard Hawks

How? By moving stuff. Pushing, pulling, or twisting with heavy-enough stuff to “wear out rather than rust out” as Jack LaLanne asserted.  No arguments here that it sounds simple – Just Move Stuff, says Koach. When? Twice weekly in tailored regimens for most KABOOMERS.

It is and becomes harder as we age to wear out later rather than wither or rust out earlier. In your and my recipe for living longer and better, strength moves [not marketed potions or steroidal supplements], plus sleep, sustenance, and stamina are major ingredients to stir-up and avoid “wither” regularly. Recall that Popeye, now a comical centenarian, chose Spinach to be strong to his finish.

Credit: Giphy

We must appreciate the efforts to lengthen and thicken our skeletal muscle fibers to avoid that nasty outcome of “normal” aging – SARCOPENIA– or loss of flesh[muscle].Sarcopenia

KABOOMERs can and should strive to slow their loss of flesh by moving stuff at “right” tempo, volume, and intensity – until their mid-80s.  Yes, that is correct.  You CAN defer sarcopenia and develop thicker and longer muscle fibers with tailored movements into the middle of your ninth decade on this crazy planet! KABOOM.

Stoics like Seneca and Epictetus admired brawny shoulders as they wrote about brandishing weights for brief periods in gyms, before getting back to heavy mind-work. That goes for our ladies too; our Equal Rights Act came many centuries after they chronicled men’s strength.  Even then – heavy thought and heavy lifting were honorably linked as they should be for us today! Think and act on Mind and Body alignment through exercise.  Back to our Little Mice and why strength matters mightily…

Recall that one of the tried and true measures of probable longevity is grip strength. Our radial nerve system and kinetic chains from our mid-backs to our fingers generate the dynamic strength to register decent, good, or great Grips!  How is yours now?  As our forearms, wrists, and fingers are key to that Grip strength, working those little mice in all three body planes is key, and results of that work indirectly measure one’s likely longevity (barring a traffic accident or pandemic that is). Improvement in grip strength even if a boomer has some degree of arthritis can be expedient; certainly quicker than we can dramatically increase Deadweight Lifts! In about 8 weeks – many of us can pump and bump our Grip Strength to a higher level.

Or, if you are already blacksmith-blessed with a gnarly grip strength – you should maintain that grip intensity and duration for as long as possible. Female or male, sixty-something or eighty-something. You can check Dr. Google (or trust me) for the location, relation, and importance and impact of little mice in your hands and forearms.  Some of us have experienced repetitive stress inflammations like carpal tunnel syndrome or a tennis elbow  – which adversely impacts our grips and qualities of life.

Physical therapy regimens to counter CTS nicely intersects with what your Koach advocates for GREAT Gripping. Finger and Hand PT exercises Flint Rehab

What do martial art practitioners do?  They thrust their hands into big sacks of rice, and open/close their fist / rotate their wrists. What was a great old-time Strongman move?  Hold a broomstick out at arms-length and rotate it.

Add fingertip pushups or shrugs to your horizontal repertoire. My W I F M point(s)?

“There is no skill we call
upon more in life than strength and the need for muscle.”36
Skills to grow muscle…reduce bodily storage of toxins…
Increase metabolism…function better by day and night!

KABOOMER: Thriving and Striving into your Nineties

You do NOT need fancy equipment to measurably improve your grip strength in a fairly brief timespan.  Weights don’t wait. Get a grip of your little mice – starting today.  KABOOM.

Stay Strong

Credit: Giphy

Be well past forty and stay strong,

Koach Dave

For more information – just complete this ‘Lil form to JOIN our MOVEMENT.

 

All Ears for Podcast Day?

Fall Heart Health

Why not get an earful on this coincidental convergence day for our October Harvest Moon, bubble championships, and National Podcast Day?

And, why not make some of your sound bites healthy, physically wealthy, and wise earfuls? As Ben Franklin might offer if he was to almanac today – An Apple a Day keeps the KABOOMER at Play!

You may, or may not recall that “AK-67” is my podcast handle for recordings on varied channels like Anchor, Apple and Spotify.

Guest appearances are now in the planning stages.

For the near-term, I offer specialty “deep dives” into KABOOMER topics of interest.

Why not check one out? Soon, you’ll hear our new KABOOMER klip released by WK Studios!

Should you be more interested in current “top 10” wellness podcasts – check this RSS list for 2020.

Allan Misner is a great host for a TOP FIT podcast – so 40+ Fitness is a good starting point (and Episode 443 sounds pretty good).

So, this month is a Blue Moon month which doesn’t happen too often…Blue Moon OCTOBER 2020 Earth Sky

And, to have our second full moon of October on Halloween is a tad spooky or

Back to our imminent Harvest Moon.  When you look to the heavens for the Old Man on the Moon –

you’ll see MARS – the Red Planet – closeby after celestial twilight.

Let’s dwell on HARVEST – a PLUCKING of FRUIT in Germanic and Latin origins.

As in reap what you sow in a biblical sense. And we KAABOOMERs remember vocalist  Muddy Water’s counsel:

We know that seasonal changes – like our shift to Fall (and a foreboding Flu season – oy) can impact our sleep in adverse ways. And our allergic responses too.

HARVEST all your Immunity BOOSTS this Fall to stay healthy, wealthy, and wise. Fall Heart Health

Ben Franklin woulda wanted it that way for ya!

KABOOM,

Koach Dave