Thanks, Coach! I’m certain to seek a fuller life, looking ahead to new challenges in my encore years. I’ll remember my Gap Year, as I’m sure that you will.
Let’s remember that too much of a good thing, too quickly may NOT be wonderful.
Your and my encore-age journeys for fresh, springy steps and motion should be deliberate, measured, and safe.
Today’s Wall Street Journal column by Anne-Marie Chaker offered some easing reminders to get one’s MOJO back in our great outdoors. Her summary observations and recommendations are totally in-stride with KABOOMER themes:
Get your Rest
Eat Clean nutrients
Include resistance training, and
Add variety as a good Mix-It-Up.
Should you desire or need a Coach, as Champion Dan Gable suggested, please reach out for your FREE Fitness and Wellness Orientation.
Today is a special shout-out day for gender equality – International Women’s Day 2021 #ChooseToChallenge.
In my lines of work, I hopefully enable and I definitely admire women’s demonstrated fitness, persistence, and achievement.
I’m blessed that I get to endure athletic events without OMNIS VIRIS as a mantra. In Rowing, some of my crews’ highest achievements have been in mixed boats.
I hesitate to mention a MADMEN commercial from 1968 which some readers may remember – Virginia Slims’ You’ve Come a Long Way Baby – as it was tobacco-related. Yet it well reflected the times that were a-changin’ in those roaring 60s. Recall dramatic societal shifts, Woodstock, anti-war movements, and technological advances like birth control pills. “The ad campaign successfully captured the zeitgeist of the United States at that time with an image of a confident, tall, slender, pants suit-wearing woman on the go, mirroring the country’s mainstream awareness of the women’s rights movement…”
Half a century later – on this #IWD21 I ponder what the spirit(s) of our time is/are… I hope that WE (in the universal sense) can leverage today’s societal/cultural shifts and technological advances to help more and more of US live longer and live better.
This spirit of mine transcends pandemics. It is rooted in soft skills like empathy, motivation, self-actualization, and self-realization.
I commend this British gent’s sentiment and slogan’ed T-Shirt!
It also has taproots in immunity-boosting motives of diet and exercise.
I tip my cap to women. I envy their relative demographic survivability over “my” gender. I think enough of this distinction that the first exemplar I wrote in KABOOMER was “never quit trying ” Dolly Parton. And, I admire each and every female baby boomer who reaches for that little bit extra to KABOOM.
When preparedness meets opportunity, campaigns (however long they can become) can end in victory. The century-long struggle by women for Equal Rights in the USA finally overcame OMNIS VIRIS and truly made US better together. Most women I am privileged to know are “on the go”, confident, and aware. And they don’t smoke Virginia Slims today.
We should all choose to challenge. Every one of us should capitalize on preparedness.
How did I choose an overweight, flawed, and boastful character from the Bard for today’s weblog?
Well, February IS Heart Health Awareness Month. Though Sir John Falstaff fell in battle; he likely would have died prematurely from clustered Metabolic Syndrome (MetS) effects or Cardiovascular problems if a battle hadn’t taken him to his fictional grave at Agincourt. And, our tickers’ pumping of oxygen and nutrients to certain male and female body parts is plainly sexual health, or what our World Health Organization (WHO) cites as “an integral part of our overall health, well being and quality of life.”
If you don’t think that the name of this supporting actor is a play on words – consider some Falstaff bawdy-sounding associates:
Ancient Pistol (his sidekick)
Mistress Nell Quickly (from our world’s oldest profession), and
Miss Doll Tearsheet…
Guys – what about ancient pistols? Or flagging mast? Fallen staff? Or that dreaded acronym “ED” for age-related erectile dysfunction?
Bear with me as I cite a book title that rhymes with venus or genus… by Urologist Aaron Spitz, who shares facts about Flags and Blood flow in an 11-minute segment of ED 101. Erector sets decrease steadily with age IF a boomer doesn’t work naturally and diet well to improve his blood flow to erogenous zones.
‘Tis sad yet true that ED increases with age – at about a 10% statistical increase per decade after males’ middle ages. Thus, by age 70, about 70% of the male population experiences chronic ED.
Might there be a holy grail for sexual super-aging without enduring injections, implants, or pumps? Millions of men can certainly hope so. Dr. Spitz cites a pilot study for mice and men taking the natural “neuroceutical” Revactin. Time may tell if this compound is safe and effective…
One of this compound’s natural ingredients is L-Citrulline, which athletes like me take as supplements for increased blood flow and increased levels of Nitric Oxide. Somme who can tolerate Beet Juice and Spinach may eat these Vitamin “Ps” for similar gains.
Let’s review those five root causes of fallen staffs:
Narrowed arteries: if you believe in early warning signs, ED may actually be a lifesaver if you act before a cardiac event or stroke occurs!
Lower sensitivity, thus more stimulation may be warranted before carnal knowledge can be found.
ADAM – remember manopause caused by lowered testosterone [T] levels? We acknowledged and considered ADAM in an important KABOOMER appendix… ADAM is the acronym for Androgen Deficiency in the Aging Male.
Oxidative Damage from poor diet, stress, environmental toxins, or even exercise. Bodily capacity to produce Nitric Oxide (the good “NO”) decreases with age, converse to accumulated increases in free radical damage.
Excessive drug use or alcohol consumption.
Quoting Appendix C of KABOOMER:
“Testosterone or “T” is an organic chemical messenger
(C19H28O2) with just carbon, hydrogen, and oxygen. Nothing
too sexy about those elements?! This controller is generated
by male testes or by female ovaries, plus adrenal glands for
all. Unless an abnormal factor arises, all of us should produce
“T” until we stop breathing, though in diminished levels
as we age. Testosterone is hopefully, and naturally, present
in the right concentrations for both men and women who wish
to maintain and build skeletal muscle, and to support red blood cell production.
And to churn butter better, bandicoot,
belly-bump (for one position), or better dance in the sheets.
Remember Mr. T on television’s A-Team? Well, the real Mr. T
as a KABOOMER suggests that we “Pity the Fool” who doesn’t
work naturally to boost his or her T. This alphabet letter T is
key to the livelihood of both genders. Yup…
Takeaway? Resistance training (with diet and sleep) can offset andropause effects on us … Lift. Work. Sinews. Vigor.
Viagra may not be necessary if you hit the weights, eat clean,
Dr. Spitz asserts that “it’s never too late.” KABOOM.
Gents: Please don’t emulate Falstaff, who try as he might, didn’t please two ladies in Merry Maids of Windsor.
Stay lean and fit to please your bandicoot partner for far longer than your peers.
Sadly, our American killing field of Heart Disease is unlevel. Two statistical  examples of canted cardio-deaths are:
Males suffer more heart diseases than females.
African Americans die from heart disease more frequently than Whites.
As your Koach, I try to set an example of healthy heart living, with NO Smoking, exercise, clean eating, and de-stressing as much as humanly possible whatever life throws me. Recall from KABOOMER that Diets are a leading cause of death in America, Double Oy.
Both my Mom had Dad had congestive heart failures which accelerated their funerals. It is very likely that you too know someone near and dear whose heart health was sub-par.
Simple to say, yet regrettably hard to change our inherited or ingrained ways. Yet, yes we can as this dual NIH graphic suggests!
Heart Health is critical to your KABOOMER physical Banking for increased stamina and “stayin’ alive.”
Oh, the G O A T is old and gnarly… and brimming full of fight . . .
No, I didn’t select this blog title because of my college mascot (Navy’s Bill the Goat).
My First G O A T:
Like many others, I moan the recent passing of major leaguer Henry “Hank” Aaron into the eternal Field of Dreams. This gent and baseball Hall of Famer excelled, year after year, in those days of higher pitching mounds, and before the prevalence of performance-enhancing drugs (PEDs) that benefitted more recent sluggers like Sammy Sosa, Alex Rodriguez, Mark McGwire, and Barry Bonds. And, Henry Aaron surpassed the Home Run numbers of Babe Ruth while coping with too many death threats because of his skin color. God rest ye – Hank – as my Greatest of All Time hitter in America’s past time.
G O A T #2 – Tom Brady. I’ve only rooted for “TB12” three times in his unworldlyG O A T football career:
His rookie year upset of “The Greatest Show on Turf” – those St. Louis Rams in a Super Bowl win almost 20 years ago.
His veteran upset win in a later Super Bowl vs the Pete Carroll-led Seattle Seahawks. Why? My University of Southern California pride was damaged when Heisman trophies were removed from USC trophy rooms for NCAA misdemeanors when Carroll was the Trojans Head Coach.
Yesterday’s exciting game WIN vs. the home team Green Bay Packers and “All State’s” Aaron Rodgers in the NFC Championship game. TB12 wasn’t perfect, throwing 3 interceptions in 3-straight second-half possessions. Yet TB12 is leading the Tampa Bay Buccaneers to Super Bowl LIV. Just Win, Baby, as Al Davis used to say…
Here is my chilly Foxborough Fist Bump with a larger than life Tom Brady:
As a long time liker/disliker of Mr. Brady – I call your attention to the SUSTAINED PEAK PERFORMANCE mantra in this image.
Here is one more – Argentina’s Lionel Messi – for sustained peak performance in our world’s most popular sport (futbol):
Lady KABOOMERs – contact me for my list of GREATESTs of your gender. In the Wayback time machine- I’d offer Babe Didrickson Zaharias as a bellwether GREAT. But wait, there are more!
For both Mars and Venus types – Why not refocus YOUR developed and persisting habits on YOU in 2021?
When your physical bank is robust – you can and will maintain a fitness age that is lower than your calendar age.
And please remember – you can slow down subversive senescence and sarcopenia – like Henry Aaron and Tom Brady, and your own Greatest of All Time (GOAT) heroes.
Be your own youthful, gnarly goat that is brimming full of youthful fight!
What better day to pen healthy thoughts about Leche or Lait or Dugdh or Halav [or Milk] than today as National Milk Day?
America’s dairy farmers will love us more :).
True Dat: We humans are alone among mammals; consuming milk after our baby and early toddler phases.
Obviously, Mamma’s milk is a WHOLE FOOD with macronutrients, micros, and water to help a baby or toddler grow. Think of two key proteins: whey and casein. And carbohydrates. Plus vital CALCIUM. Consider the table of nutritional information here:
Three quick comments about those main proteins in milk:
Whey is quicker for humans to digest.
Casein is slower-acting.
Each has about the same replenishment merit after a KABOOMER’s athletic performance.
Sadly, some infants, youths, teens, and adults have trouble digesting natural milk. Our National Institute of Health suggests that 30 million to 50 million Americans may have this difficulty. Lactose intolerance from cow’s milk and possibly other dairy products can be problematic. If a human’s small intestine [“gut”] produces insufficient amounts of an enzyme called Lactase – bloating, gas, diarrhea, and other side effects happen when milk’s sugar isn’t absorbed. Oy.
Intolerance is NOT Equal!
We have more trouble with lactase production and digesting milk’s lactose as we age. Some ethnic groups have it tougher. Some unfortunate folks with digestional problems, perhaps Crohn’s Disease have sadder experiences with dairy foodstuffs. And, some folks enduring cancer treatments may also have higher
I worry if folks think that “substitute” milk – such as almond or soy “milks” are relied upon for macronutrients. These “healthy” substitutes usually lack the quality and quantity of protein macros that the real thing offers. Micros – generally – yes. Macros – not so much… Please be a canny label reader to know what you’re ingesting.
For the majority of baby boomers – Dairy products are wonderful nutrition. Think Bone Density, particularly for lady boomers. Think of Muscle metabolism. Think Energy Density of foodstuffs.
If you asked a National Team rower what is a near-perfect drink after a tough practice – you’d probably get the answer – Chocolate Milk. Guess what Koach Dave drinks after a tough session or between multiple daily workouts? Right you are.
You can choose a low-fat version of an excellent replenishment drink if wanted or needed. I enjoy my 2% fat chocolate milk – regularly. Low-fat milk has a great ratio of protein to carbohydrates. And, it tastes good to me.
What about raw, unpasteurized milk? I have trouble digesting raw milk. I believe that others, like author Mike Geary, can drink raw milk safely (without high alarm for bacterial infection). We got to now from forbears that drank raw milk before Louis Pasteur and Franz von Soxhlet did their “heated” magic 130 years ago.
Tuberculosis was a demographic killer!
My choice? I’ll stay with pasteurized milk that is WITHOUT added chemicals.
On the subject of other beverages: many folks have bought into a”DRY” Januaryfor possible health reasons. More power to those who choose to skip a social cocktail or a post-workout brew. Do Blue ZOME centenarians generally go DRY in their January months? I think not. The root question for each of us is this:
What is our motivation for imbibing?
If COVID and dark wintry days cause an adult to experience downward moodiness, then a Dry Month can help some skip alcohol and a coping crutch.
As Satchel Paige offered, moderate, moderate, moderate... I once read of an American centenarian’s approach:
Have one social drink a night. So make it a GOOD one :).
If you’re a podcast fan, here are some newaudio chats between some great hosts and yours truly.
Yes, the titles seem a bit eclectic.
Yet I’m still the same KOACH…
Aging Greatfully: Dispatch PAIN in the pASSt (Thank you Holley Kelley for a redux session)
2. I share with you one of my favorite BOXING DAYtunes – by a local San Diego Group – Blink 182.
When it comes to your KABOOMER wellness – it is always good to recall these BLINK lyrics:
“Reignite like fireflies, like an atom bomb
At all hours…”
As we bid adieu to 2020 – here’s my challenge to you . . . REIGNITE to Thrive and Strive!
3. Compliments of San Diego County’s Aging and Independence group, and Kim Gallo – please take these noble GRAPES to heart and action for your Roarin’ Twenty decade:
G – Gratitude
R – Relax
A – Appreciate
P – Pleasure
E – Exercise and
S – Socialize.
As Ms. Gallo offers,
aim to keep perspective and to introduce healthy
and balanced thoughts throughout the day.
…Regardless of how we feel in any
given moment, we can make the choice to take action that
aligns with our values. For example, if health is something you value, there may be small steps you can take to look after
your health in regard to exercise, diet, sleep, or alcohol use…”
On this ultimate Sunday in a most unusual year – GRAPES is a darned good homily.
Should you not find a FEELING FIT or Silver Sneakers Hui nearby – >
do START YOUR OWN group to help you party past 90!
Now, as you get it “just right” – enjoy GLOGG (the Swedish mulled wine), and/or try a Swedish “snapsvisor” drinking tune – for non-fermented Julmusts, or schnapps[snap], aquavit, or another Svenska adult beverage to warm your cheeks as our thermometers dip.
Advisory – if Eggnog is your Christmas warm-up of choice: remember the added sugar, raw eggs, and total KCAL when something with proof is added! Moderate and portion control – please…
I love Sweden – that northern exposure nation known for its:
I admired Sweden when her small patrol gunboats ushered “my” USN Frigate a little further beyond territorial limits. I admired the Swedes for their “Whiskey on the Rocks” denial of a Soviet Submarine in the Cold War that we boomers endured.
Sure, there isn’t a single factor in population mortality studies. Yet this Koach believes that lifestyle IS a longevity factor! Three+ years of living longer and better is another thousand rises-and-shines to make this world a better place- Right?
Call to Action: Go Get your outdoor-oriented, balanced low-fuss bonus of a THOUSAND days!
Swedes aren’t perfect (just check on the fate of the warship VASA). Yet, they love nature, excel in winter activities, and have Christmas customs which are near and dear to this Scotch-English admirer. Doesn’t Helan Gar sound more festive than “chug-a-lug” or “bottoms-up?” I’m not promoting big-headed binge drinking in the 212 days of XMAS. Rather, I am suggesting that singing and convivial party tunes are good for our mindsets, de-stressing, and constitutions… Note to self – Helen Gar my 4 oz low-calorie Eggnog as I check for coal in my stocking this Friday 🙂
Yes, Buts are verboten. We are blessed with cold-weather clothing that can be very affordable. Yes, AND winter moves are great moves. KABOOM.
Some of us, like me, have a slighter higher Neanderthal code in us – honest! There are indeed some downsides to our slightly higher Neanderthal roots (like being prone to depression). Speaking of age-and health-sapping depression – – – Swedes of Boomer Age have lower depression rates than do we Americans. Right! A lower incidence of depression, according to statista.com and NiH.gov sources, despite much longer winter nights in Scandinavia. One common note about elder depression in our comparative countries: Women are more prone to depression than us men. Oy.
Here’s to your”just right” Lagom in the healthy seasons ahead!
If I can help your balance, pace, and fuss-not lifestyle levels as you begin your Nuevo Ano – please Call me – Maybe.
Test WP40 to #41259, or Join our KABOOMER LAgom movement by completing this form:
Yesterday’s “300” weblog highlighted ways to emulate Spartans’ RESPECT and HONOR in order to help us weather this pandemic – together.
Today’s Part 2 for the number 300 is about a KABOOMER’s daily energy equation to favorably impact her or his Physical Bank Account:
Estimated Calorie Requirements (in kilocalories) for Each Gender and Age Group at Three Levels of Physical Activity.
Gender Age Sedentary Moderate Very Active Activity
2,000 – 2,200
2,200 – 2,400
2,400 – 2,800
Source: HHS/USDA Dietary Guidelines for Americans: 2005
A difference of Three hundred dietary calories (KCAL) at the end of a day can lead to a sustained shedding of 1 pound of dangerous white fat in 2 weeks. Two pounds a month is possibly 24 pounds a year in theory. Spoiler alert – No Madison Avenue quick fixes or elixirs are needed.
In practice, a combined little less intake and a little more thermogenic output (from activities of daily life, N E A T, restorative sleep, and exercise) can lead to disciplined and “keep it off” loss of evil fat.
Working this very manageable daily change is good at any time of year, yet positive change is especially poignant in the Winter Holiday seasons such as our abnormal 2020 Holiday season which starts next week on GOBBLE until YOU WOBBLE DAY….Don’t fall into a happens-all-too-often trap as endorsed by one lifestyle expert, Mae West…
Too much good food at a feast is NOT wonderful. Rather, Good food is wonderful when just enough is eaten and enjoyed.
Avoid fatty weight gain through the Holidays
Plan the volume, intensity, and tempo of your regular workouts to impact that energy equation, and
Establish healthy portion control and clean eating habits to lose weight from central obesity tendencies.
Folks who study diets and lifestyle state that an average adult gains two pounds from each Winter Holiday season. Oy!
It’s not just your Koach that asserts it is possible to avoid fatty weight gain from Turkey Day through Twelfth Night each year. A certain University with VERITASas its motto, named after John HARVARD, offers prudent and practical fat avoidance hacks: Note to selves, “it would take approximately eight minutes of walking or four minutes of running to burn off the calories in 5 tablespoons of gravy.”
As you may recall from KABOOMER, experts suggest an 80/20 rule for a viable ratio of clean-eating days to less stringent and more festive days – episodically. About 4 Days as “good girls and boys EATING TO LIVE”, then one day for “living to eat” make for a working “300” Plan over time.
Feast Days are our fine days to sip extra cool clear water regularly, munch on very low-calorie and low-GI fruits and vegetables, and repeat after Koach: Portions, Portions, Portions! Remember that it isn’t the entree that is loaded with less healthy macronutrients of fat and simple sugars. It is the side dishes, trimmings, and most desserts!
Savvy folks at Shape.com offer effective circuit workouts to offset one’s possible Holiday demi-binge. Row Houses offer Turkey Burn Hours of Power. I am honored to lead one of those Burns next Thursday in Solana Beach, CA! Come for the Playlist – leave with at least a 300 KCAL offset to the Feast!
A fine summary from our National Institute of Health is germane. As a taxpayer – I’m fine with quoting at length 🙂 to help your kin and you work that 300 ENERGY BALANCE throughout this Holiday season.
“…you can either reduce your ENERGY IN or increase your ENERGY OUT. Doing both is the best way to achieve and maintain YOUR healthy body weight.
Here are some ways to cut 150 calories (ENERGY IN):
Drink water instead of a 12-ounce regular soda
Order a small serving of French fries instead of a medium, or order a salad with dressing on the side instead
Eat an egg-white omelet (with three eggs), instead of whole eggs
Use tuna canned in water (6-ounce can), instead of oil
Here are some ways to burn 150 calories (ENERGY OUT), in just 30 minutes (for a 150-pound person):
Walk two miles
Do yard work (gardening, raking leaves, etc.)
Go for a bike ride
Dance with your family or friends.”
Here’s to your best possible Holiday season.
Mastering your personal Energy Equation will help you party past ninety. Trust the NIH and me!
ps – send me a note via the Contact form below if you’d like a BUY ONE GET ONE[B O G O] Holiday special for a great KABOOMER read.