Running: A FEVER: Recent Episodes
Michael Davis
Running: A FEVER is a podcast about fitness, diet, and medicine. The goal is to live a long, happy, healthy, active life right up to the very end. The host is not an expert but a fellow traveler on the journey to a physically fit lifestyle. Do you love your life enough to make it last as long as possible?
Lately, I've been having headaches. Every day. I suspect it may be related to my recent sinus infection, but I'm not sure. So I thought I would dig into the topic and see what I could find out.
I was surprised to find that there are many types of headaches. So I suppose the first thing I should do is try to classify mine and then go from there to remedies.
My headaches have been occurring every day, starting mid-morning. I'm usually able to treat them with pain relievers, but it takes more than the usual dose, for example, four aspirin and four ibuprofen. The pain is located in the upper part of the sides of my head and cheekbones. I just started documenting the occurrence, so only a couple of days so far, but I will continue to document, as that seems to be a factor in diagnosis. Read the full post at http://RunningAFEVER.com/476
If you look at the top ten list of the longest-lived people of all time, you'll notice that three of them are from Japan, more than any other country represented. The second oldest woman of all time was Japanese, Kane Tanaka, over 119 years old when she died. The top ten overall are all women, of course, but if you look at the top 10 oldest men, you'll also see Japan on there multiple times. Two of them are Japanese, including the oldest man ever, Jiroemon Kimura, at 116. The United States is well-represented on the men's list, with three of the top 10, but other than that, no other country besides Japan has more than one on either list.
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So here it is, the episode on pickles. We're going to go through the definition of a pickle, the history of pickles, the health and diet aspects of it, production, varieties, I don't know, I just don't know. We're going pickle crazy today, and I don't care if they take me away in a straight jacket; I'm going to talk about pickles!
Read the full post at http://RunningAFEVER.com/4741
We're just going to walk around. The last time I was here on the first aborted run, it was a lot colder, and I was less inclined to just kind of cruise around here. But I wasn't going to achieve my objective. But today, well, it's a very nice day here at Mount Kessler Regional Park.
Read the full post at http://RunningAFEVER.com/473
I do have an upcoming series on cycling in Northwest Arkansas, so I will probably be thinking seriously about getting into the sport around that time. But perhaps sooner, I don't know. I suppose I could try it at any time. But it's interesting to me.
Read the full post at http://RunningAFEVER.com/472
It's all about living long and loving life.
That's what it's about. I'm hoping to go for two hours today. Two hours. Got to really ramp it up with this new attitude because it's starting to pork out and starting to be really kind of annoyed at it. So gotta get some movement in. Gotta keep on moving, don't stop. Yeah, like I said, it's very windy today. I think the gusts are up to 45 miles an hour.
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So today we're shining a light on an organization that's doing something truly powerful with bikes. Pedal It Forward is a non-profit organization that takes donated bicycles, refurbishes them with the help of volunteer mechanics, and places them in the hands of people who need them. Kids, adults, families, veterans, folks in recovery, people getting back on their feet, anyone who could use the freedom and opportunity a bike provides. They've got locations in Bentonville, Rogers, and Springdale.
Read the full post at http://RunningAFEVER.com/470
Latinas en Bici (LEB) was founded in 2019, when Olivia Barraza had a vision to create inclusive cycling opportunities for Latina women. It's now grown into Northwest Arkansas's most welcoming cycling community. The motto is "Ride, Connect, Thrive."
Read the full post at http://RunningAFEVER.com/469
We're continuing our series on cycling in Northwest Arkansas. This time, we're talking about Women of Oz, a non-profit organization dedicated to empowering women through the sport of mountain biking.
Read the full post at http://RunningAFEVER.com/468
This time we're talking about Ozark Off Road Cyclists (OORC), a non-profit organization focused on building, maintaining, and preserving sustainable multi-use trails in the Arkansas Ozarks, working with various agencies and relying on volunteers for trail stewardship and advocacy.
Read the full post at http://RunningAFEVER.com/467
This week, we're talking about NWA Trailblazers. This is part of our series on Northwest Arkansas cycling, and it is another organization we're featuring. NWA Trailblazers' mission is to lead the development of an innovative regional movement that places cycling trails and active transportation infrastructure at the heart of a vibrant, healthy, and sustainable culture. The vision is that Arkansas sets the national standard for world-class trails, cycling, active transportation, and outdoor recreation, fostering a thriving, connected, and engaged community.
You may not know this, but I live near one of the world's cycling meccas. Bentonville, Arkansas, has earned the title "Mountain Bike Capital of the World." It has also been called the "Disneyland of Mountain Biking." It features nearly seventy miles of trails in town and connects to 400+ miles of award-winning systems in Northwest Arkansas. It includes world-class trails like Slaughter Pen, Coler Preserve, and Back 40. It hosts major MTB events and has a vibrant biking community.
Read the full post at http://RunningAFEVER.com/465
So, you know, there's actually a duck out there somewhere because I hear him. I, you know, I wanted to come out here, but didn't know if it would be safe, but it looks like it's gonna be pretty safe. At least right here, what I've seen so far, I have, there's at least a small path to go through. There's some ice on the trail, sometimes covering half of it or maybe more.
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I don't know if you can see it. Pompongo hand warmers that I have actually reviewed and did an unboxing on. and I'm going to see how long they last today and how warm they are, but they're keeping my hands kind of warm so far. I don't know if there's another more creative way to use them to keep the rest of my body warm, but I'm doing okay so far.
Read the full post at http://RunningAFEVER.com/463
He's also a health coach, author, blogger, and speaker, and has appeared on numerous media outlets, as well as his own YouTube channel, spreading his message of advocacy for living a raw food lifestyle. He's been living this lifestyle since 2009. He's an avid marathon runner and has, as he says, embraced the pure joy of living life with energy and clarity. For over 16 years, he has been a raw food guru.
Read the full post here: http://RunningAFEVER.com/462
It is a beautiful day at Lake Fayetteville, but it's raining. And it was raining pretty heavily early this morning, and now it's, I guess you could call this light rain. But it's still steadily coming down. Call this light rain, it's not, eh, maybe not light, certainly not heavy, somewhere in between.
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Yeah, I know it's comfortable so welcome back Tom Rohr CEO of Padua media and the Padua podcast network Well, thank you for having having me back. It's been a little while. So a few things have happened since then a few things Yeah, I'd say episode 38 I believe it was January or February of 2018, so almost eight years. Wow.
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Weather department. According to Alexa, we received between 8 and 12 inches between Friday night and Saturday night, with an expected additional 2 inches today. Although the way things are going, it kind of looks like it may be more than that, but it's early in the day. So we're looking at at least 10 inches, possibly 14.
Read the full post at: http://RunningAFEVER.com/459
This is the Padua Podcast Network. I hope we meet some of these people today because only the clinically insane are going to be out here today. And I think those are generally very interesting people. Welcome to Running Fever.
My name is Michael Davis, and this is a show about fitness, diet, and medicine. My goal is to live a long, healthy, happy, active life right up to the very end. And we're active today, I'll tell you that. But it's all about living long and loving life.
Love life, you gotta do some crazy things once in a while. Well, it's a beautiful day at Lake Fayetteville. And it's, well, it's snowing. And it's been snowing throughout the night.
Read the full post at http://RunningAFEVER.com/458
Should probably have a factor meal tonight because I've got probably ten of them in my freezer. I'm gonna get four more on Sunday. That's another thing, it's, I mean, granted, I did sign up for the six meals, but I thought it was six meals every two weeks when I first signed up. The minimum is four.
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You get to pick your meals, and so it's not just a random group. They do have defaults, though, so if you don't choose anything. And there's a huge block of ice, of course, that's keeping it cold. And that takes a while to melt, I can tell you.
Green chili chicken. I'm going to try this in a minute. Honey butter, honey. Butter chicken breast.
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Headed in the right direction, and we're exercising, and our diet plan is on course. So it is a good day, and I just hope that I can turn it into two good days. Tomorrow, that's the goal. Have another good day.
That's all we want to do. Just have one good day over and over again. Welcome to Running a Fever. I'm Michael Davis.
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It's a beautiful day. It's dark, so I'm not sure what the sky looks like, but it's supposed to be clear later today. Sunrise at, I don't know, 7.30 or so. An hour from now, we'll see how far we get.
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The 1830 Indian Removal Act required that the Cherokee Nation surrender ancestral lands and move west. In 1838, more than 16,000 Cherokee Nation citizens began their trek west from their traditional eastern homeland to Indian Territory (present-day Oklahoma) along the Trail of Tears. They traveled by existing roads and rivers. Many groups left in the fall, hoping to avoid the disease and heat of summer travel, only to face treacherous winter weather.
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Tsa-La-Gi Trail, of course, is part of the Trail of Tears that I talked about in a previous episode. Something I've been thinking about for a long time, you know, every time I'm driving along, because sometimes it's actually on the roads, you know, the trails become roads and such.
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Have you ever heard of the Trail of Tears? I've mentioned it a few times on the show, mainly because I see signs for it all around here. And the phrase is popular in the media. There are two state parks, a band, 3 albums, and 8 songs titled "Trail of Tears". Apparently, this part of the country was right in its path. But I never really knew exactly what it was about, except vaguely that it had something to do with displacing Indians from their land. Well, I finally dug in and found some answers about the Trail of Tears, and I'm going to give you as much as I can today, though it will probably not be all you need to know.
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You know, we've been doing an annual episode on the ten longest-lived people ever for several years now, but it's always been just women. Men can't even make it into the top 25. In this episode, we're setting the girls aside for once and giving the boys a chance.
Why do women live longer than men? I found a number of factors. And if you're listening, check out the video or the blog to see an infographic on the subject. By the way, videos are available on my channel at http://YouTube.com/@runningafever. And the blog post for this episode is available at http://RunningAFEVER.com/448.
My goal is to live a long, healthy, happy, active life right up to the very end, all about living long and loving life, and that's what I'm trying to do today. Starting off at the marina at Lake Fayetteville, I'm going to get a couple of beautiful winter shots of the lake. It's a rather brisk little wind, so the water's kind of choppy.
It's very cold. The car said 25 degrees. However, the car has to equalize its temperature after being in the garage, because I keep it there. The garage was about 52 degrees today.
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We may just be wandering around for a little bit here. Hopefully, I don't get lost. But if I do, that'll just mean more adventure for us today. Probably ought to go with someone who's more experienced here.
Top of the mountain here, we call it that. They do call it that; it is about 1,800 feet above sea level. Yeah, I think I'm in the wrong parking area. There's supposed to be a playground next to it.
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For a long time, I've wanted to do an episode on the oldest people in history. And I'm not talking about the list I bring to you every year. That's just the ones that have undergone a rigorous verification process. To make that list, you have to be thoroughly investigated by the Gerontology Research Group, or Guinness World Records, or some such organization. I'm talking about people who claim longevity that don't make it, or haven't yet made it to that list.
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Philosophy department, I suppose, is as good as any to describe this, but I'm thinking lately about you know, what to do. Let's say I was very wealthy. What would I do? And I think it's pretty obvious that, you know, most of it will be given away.
Nobody needs a hundred million dollars, or however much it is. So the question is: how, what to do, and where to channel those resources appropriately. Of course, I've got some personal things and some charities that are very personal to me.
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The lake is beautiful year-round. I think I've got, I don't know how many pictures I've got of the lake. I've got sunset, sunrise, full moon. I have all kinds of pictures of the lake, and they're all beautiful.
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Well, it's a beautiful day at Lake Fayetteville, and I think it's about 77 degrees. No clouds in the sky whatsoever. I think this is pretty much the weather we had yesterday. I didn't really get out.
I was working in the studio. Saturday, it rained a lot for the first time in quite a while. But today's very nice, and I'm walking on the shady south side of the Lake Fayetteville Trail. I'm going to go ahead and start now that I know how to use the fitness watch to track my walking.
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Image by Pexels from Pixabay: https://pixabay.com/users/pexels-2286921/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=1834990
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So it kind of got me thinking, what big idea? Do I have a big idea that could impact society positively? I kind of think this podcast network, along with radio, can have a big impact. Maybe not on the entire Earth, or the entire universe, but maybe in the entire state. Maybe in a slice of the world, connected by the internet. I think it can make a difference. And I don't think it would take 100 million pounds or dollars to do that. There's that. I've also been reading about all the headaches that come with this wealth. Initially, I thought, well, it's really just going to make things a lot easier because you always have enough money.
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And now it's time for the perennial favorite top 10 list of the oldest people ever. Living to be 100 is still very rare. According to World Population Review, in 2025, there were an estimated 573,000 to 630,000 centenarians worldwide, though estimates vary wildly, I can tell you. A centenarian is someone who is over 100 years old. The breakdown by country is interesting. Japan has the most, with 123,330. The U.S. is second, with far fewer, 73,629. Then China and India. It's interesting because these are absolute numbers, not per-capita numbers. You'd think China and India would be up there, and Japan is tiny in comparison. If you want to see the complete list, visit the reference links in the blog post at http://RunningAFEVER.com/442.
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It's a beautiful day at Dean's Trail. We've had a couple of days of nice, relatively cool weather. Alexa weather before that had been very wrong for a few days to the tune of like 10 degrees off the highs. We would say it's 77 and it's actually gonna be wound up being 91 or something. So, But it's very nice today. 70 is nice. The breeze is cool. And I'm enjoying it. I get to work really, really early in the morning. I usually don't take a lunch break and I get off really early in the afternoon. Or, you know, let's just say at least early afternoon. Leaning towards mid-afternoon. Started this walk at 2:30 if that'll give you an idea.
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If you're watching on YouTube, you're in for a treat today—you get to see me at my ugliest in living 4K video. My right eye is black and swollen. I know what you're thinking: Did I lose a fight? Am I being abused? Who would do this to me? I could say something like, "You should see the other guy." But in fact, the other guy is my doctor, and yes, he did this on purpose—with my full consent. I had surgery yesterday on my eyelid, and this is how you look after someone cuts part of your eyelid off. So, why would I go through such a thing?
I came across an article in National Geographic from a few months ago. It's called "The Secret to a Long, Healthy Life: Your lifespan is overrated. It's health span that really matters now." It's about longevity and what some people call health span. Health span, as opposed to lifespan, refers to the period of life when you are healthy. We all hope we won't end our lives in an extended illness or disability that impacts our quality of life, and, as I usually say in the opening, my goal is to live a long, healthy, happy, active life right up to the very end.
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In the last few episodes, we've been talking about how our digital devices can affect our health. Today, we're continuing that in this, the fifth and final episode of the series. If the last few episodes have felt a little heavy—don't worry. This one's all about solutions. We're talking about how to reclaim your time, your focus, and your peace of mind in a world that's always online. From eye strain to endless scrolling, we're going to explore simple, science-backed strategies to help you reset your relationship with screens—without going off the grid.
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Happy New Year! This is our first episode of 2026. I hope you had a great 2025 and are ready to accomplish great things this year. For me, it's always a moment of disbelief that another year has passed, seemingly so quickly, but I'm determined this year to pack everything good that I can into the stream of life.
Well, I'm out on the Spring Creek Trail, north side, today. And it looks pretty different from the last time here. The main difference is that the construction site is completely gone. I mean, the construction is gone, but the site, obviously, remains. It is very different. And no video today. One reason is that it's dark. But the trail is actually lighted now. It might have been for a while. It probably has, but I haven't been out here in a while.
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So why is it fun to drive a car? Scientifically, I mean. The most apt word I can think of to describe the feeling of driving a fast car on a curvy road is exhilaration. Biologically, this is caused by a combination of neurotransmitters and hormones, primarily dopamine, norepinephrine, and epinephrine (also known as adrenaline). These chemicals, when combined, create a feeling of joy, excitement, and increased alertness. Dopamine drives the reward system and is released in response to novel and exciting stimuli. Adrenaline and norepinephrine, on the other hand, prepare the body for action by increasing energy levels through a surge in heart rate, blood pressure, and blood flow to muscles. This neurochemical flood, triggered by events like risky play or falling in love, stimulates various brain systems to produce the psychological experience of intense, pleasurable excitement.
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Photo by Amy Patrick
We're in the middle of a series about Screentime and Your Health. And by the way, you can access the entire series on a YouTube playlist called Screentime and Health. You can find it on my channel at YouTube.com/@runningafever. We've already enlightened ourselves on two aspects of this topic: sedentary life and sleep effects. Today, we're moving on to how screen time affects our brains.
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This series, "Screentime and Your Health," highlights the health risks of overusing electronic devices. I think I was previously unaware of the dangers involved. But I'm starting to get the picture. In the last episode, we discussed how excessive screen time can hinder our ability to lead an active life by making us more sedentary and decreasing our motivation to be physically active.
This is part two of the series, focusing on the topic of "Screens vs. Sleep."
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As usual, when I'm finding topics for the show, I started hearing about how screen time should be limited and maybe we should all be wearing glasses that block out "blue light." Why? There are screens everywhere now. At work, you have at least one, maybe more, computer screens; I have three. Plus the smartphone, which goes everywhere with you. How about the TV you turn on when you get home from work? Even when working out, we have screens on our exercise bikes or treadmills that show us stats or video that lets us imagine we're outside somewhere, or let us watch the news while we sweat. Maybe your kids play video games for hours on end. Screens are everywhere, and we use them because we think they are helpful or entertaining. So they have just become a part of life. They are ubiquitous. However, if there is something unhealthy about them, it could impact our whole lives, and the impact could be significant. So I set about digging into this concept and trying to find out the real deal.
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It's part 6 of our series on Menopause. Today we're closing out our series with something bold, beautiful, and deeply personal: reclaiming power. Menopause is often framed as an ending — the end of fertility, the end of youth, the end of vitality. But what if it's actually a beginning? What if this transition is an invitation to rewrite your story, rediscover your voice, and realign with what truly matters? In this episode, we're flipping the script. You'll hear stories of reinvention, creativity, and courage. We'll talk about how menopause can spark new purpose, new passions, and even new careers. Because this isn't about fading — it's about evolving. So whether you're in the thick of it, just beginning, or looking back with wisdom — this episode is for you. Let's reclaim the narrative. Let's reclaim our power.
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It's our birthday! Believe it or not, we've been running a fever for eight years now. And this episode is the first of our ninth year. Yes, the anniversary date is two days ago, November 17. Back in 2017, we started with literally a walk in the park. Four hundred thirty episodes later, we can look back on a wealth of information and the sharing of my health journey over the long term.
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Menopause isn't just a hormonal shift — for active women, it can feel like the body's playbook has been rewritten mid‑game. Endurance that once came easily may fade faster, recovery can take longer, and the fuel that used to power a run might suddenly fall short. But this isn't the end of the race — it's a new course to master. In this 4th episode of our series on menopause, we'll explore how midlife changes in metabolism, muscle repair, and energy balance affect training, and how smart adjustments in workouts, nutrition, and hydration can help you stay strong. We'll also discuss how physical activity can actually help women adjust to the changes and ameliorate their symptoms.
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What if one day you woke up and felt like a stranger in your own body—but no one ever warned you it could happen?
We're in the middle of a series on menopause. In the last episode, we discussed the emotional and mental impact and how it works in the brain and body, and shared some stories from real people on the issue. This time we're talking about an even more taboo subject: andopause, sometimes called male menopause. I think we'll get some insight on this. It's not just a medical phenomenon but a cultural blind spot. Let's start again with some true stories:
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In this episode, we'll again hear from some real people. And we're going into the emotional and mental aspects. How does menopause, and specifically the reduction in estrogen, affect one's mental health and emotional well-being? We'll go into some science, we'll talk about how it feels and why, and we'll offer some coping strategies that may help you or your loved one get through the change in one piece. Finally, I have a striking story that illustrates just how profound the mental effects can be on a person. But first, let's hear some relations of real experience with this.
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Today, we're launching a new series that delves into a topic often whispered about, misunderstood, or overlooked: menopause.
Whether you're going through it, know someone who is, or think it's decades away—this conversation is for you. Because menopause isn't just a medical milestone. It's a transformation. A reckoning. A rebirth.
In this series, we'll explore the emotional and mental terrain of menopause, the physical shifts that challenge even the most seasoned athletes, and yes—we'll talk about male menopause too.
You'll hear stories from real people, insights from experts, and strategies for thriving through the change.
So lace up. This isn't just about hormones—it's about power, identity, and the endurance to keep running through every chapter of life.
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Speaking of livin' long. Well, you now know that this episode is about Sarah Knauss, the third-longest-lived person ever. You may be aware that I previously published an episode about her, number 169, in 2019. If you'd like to check it out, you can visit RunningAFEVER.com/169, but you don't have to, as I'll recap what we covered in that episode here. I'm doing another episode for the same reason I did a 2nd episode on Jeanne Calment. There is now more information available, and I wanted to publish an update to share it with you.
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I haven't been watching it lately, but I enjoy a YouTube show called That Pedal Show, which is ostensibly about guitar effects pedals but actually delves into a variety of music-related topics, including classic guitars, playing techniques, and genres of music. They often feature guest musicians representing various genres, as well as other guests who are involved in the guitar and effects industry. One of the co-hosts has an interest in philosophy and is seeking to improve his life, mental health, and overall happiness. On the show, he recommended a book by Japanese philosopher Ichiro Kishimi and Fumitake Koga, a professional writer. The title is The Courage To Be Disliked: How to free yourself, change your life, and achieve real happiness.
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Photo by Aboodi Vesakaran: https://www.pexels.com/photo/man-reading-the-courage-to-be-disliked-outdoors-29378821/
Recently, I started hearing about probiotics. How I heard about them was through some advertisements, probably on YouTube or Amazon Prime. A particular actress, Maggie Q, was promoting them. Maggie Q is known for playing the lead role in the action/spy TV series Nikita. She's also currently playing LAPD detective Renee Ballard in the Amazon Prime series Ballard, based on the novels of Michael Connelly. Q founded a company called ActivatedYou. They sell a wide variety of supplements, many of which focus on digestive health, including at least two probiotic products.
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Image by Alicia Harper https://pixabay.com/users/alicia_harper-16897639/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=5308379
But what I'm here to talk about today is something I've just discovered. There is a company called TruDiagnostic offering what they call TruAge Test, which is a DNA testing kit and subsequent analysis providing several insights based on your DNA analysis. They have at least two competitors as well. DoNotAge.org has what they call "the Biological Age Test Kit". And My Aging Tests calls theirs GrimAge. My Aging Tests also offers a PhenoAge test, which is similar to these, but uses a blood test.
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It's a beautiful day at Lake Fayetteville. I'm back at Lake Fayetteville for the first time in a while. I have been on the Spring Creek trails for a while. Half of that is still blocked off due to construction. It looks like the construction is coming to a close. It's very strange. The episode where I gave the YouTube viewers a look at the construction is very popular on YouTube. I believe that was a short video. Part of a longer video. But it was always just like a big hole in the ground. They built all kinds of things inside the hole. And then very recently, they have covered it over with dirt. So there's just a bunch of dirt on top of the hole. It doesn't look like they are going to build anything on top of that, but I don't know. They do have a small structure. I don't know what it's for. I guess it's access for some maintenance or control of whatever they have there. It's been interesting. Someone has said it's something related to water. Somebody asked somebody else about that. I don't know. We will see what happens at the weird construction site in my subdivision. Right next to the Spring Creek trail.
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If you're watching on YouTube, you can see just how beautiful the view is right from my cabin that I just walked out of. Nice people. When I woke up this morning, I wasn't planning to go hiking today. The story of that goes back a few days, when I got here, and even before I got here. It looked like the weather was going to be bad. I had only Tuesday and Wednesday morning to hike, and it was going to turn bad Wednesday night. Then, there was going to be rain on Thursday and Friday mornings. I usually like to go hiking in the morning. It's currently afternoon. I'm going to try to go out for an hour, and then come back for an hour. There's a nice little stream here. The first two days were as they said, overcast. And if you've seen or listened to the last two episodes, you know that I went on the Bench Trail.
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Bench Road Trail today, again. Welcome to Running: A FEVER. Here we are, it's the last day of April 2025, and we're southbound on the Bench Road Trail from the parking area. I don't know what they call the parking area. But it's a parking area just south of the Bench Overlook, which is beautiful. I got some good shots of that yesterday and texted them out to a few people. So today we're going south. I suppose the Bench Road Trail, with its continuous trail, technically goes across the road there, because the only thing between the two points is a road. And this is actually on the other side of the road. Which makes sense, at some point the access road, which is highway 155, has to cross the Bench Road Trail if it's a continuous trail, and that's where it does. So we're on the other side of the road on the Bench Road Trail.
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It's about 7:40 in the morning. Tuesday, I believe it is April 9th, 2025. It's a beautiful day here at Mt. Nebo State Park. I got in here yesterday between three and four as I usually do. They have a check-in time at four. So I've already encountered my first person on the trail. I didn't expect it to be as quiet as it usually is in the winter when I'm here. But they let me in as they usually do when the cabin has already been prepared which it usually has. Not so when I went to Mt. Magazine last time. I got in, settled down, just looked around. Didn't do any hiking yesterday. I was going to do an episode from the cabin. And last episode you heard about what that was going to be. It actually turned out that I did a long tour of the cabin. But I didn't record myself because I forgot my tripod. So I couldn't do that like I did with cabin 13 at Mt. Magazine last time.
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I have just arrived at Mt. Nebo. This is my first day of my first trip to this state park in Arkansas for 2025, and possibly my last. I don't know if I'll be coming back this year. I will likely return at some point in the future.
I thought this time, since I haven't done it before, I would give you a tour of what has been my favorite cabin to stay in here, because it is the most isolated. Now there is a cabin off to the left, or the north side of this cabin, but on the other side is just woods. This yard area is where, in the past, I have seen, because they usually come in the wintertime, lots of deer. As many as I think nine, maybe even twelve. I've seen a lot of deer at once. There you see the other cabin off on the north side. This late in the year, I'm not sure if I'll see any deer or not. It's the last week of April, the first week of May. The first time I came here, it was in a different cabin, in April, but I think it was earlier in the month. 2019 was my first visit to Mt. Nebo, six years ago. And I think this is my seventh time here. I've enjoyed it. I've stayed in several cabins here; this is my favorite.
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Sometimes it seems like I just have to have dessert with every meal. I immediately want something sweet after I finish my main course. I wonder if it's habit, but it seems to happen even when I haven't done it in a while. It seems to be just a part of eating. Now, if I'm able to wait a little while, the craving usually passes. We've all heard that it takes a long time for the stomach to tell our brains that it is satisfied.
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It's been a while since I last visited Devil's Den. This state park is probably one of the closest, if not the closest to where I live. I'm here with my friend Robert, who has lived here all his life, so I feel comfortable that he'll guide me through this okay.
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Here we are at Davidsonville Historic State Park, near Pocahontas, Arkansas. I am here on my "daycation," which is like a vacation with day trips. And I decided to come all the way out to Davidsonville. It's a historic town, what used to be a town. It was donated back in 1957 by a man named Davis, and there was another person who owned part of the town, but Davis owned most of it.
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On June 4, 2021, the FDA approved Wegovy for the treatment of chronic obesity and overweight individuals. Dr. John Sharretts, deputy director of the Division of Diabetes, Lipid Disorders, and Obesity in the FDA's Center for Drug Evaluation and Research, said, "Today's approval offers adults with obesity or overweight a beneficial new treatment option to incorporate into a weight management program. FDA remains committed to facilitating the development and approval of additional safe and effective therapies for adults with obesity or overweight."
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Photo by Pavel Danilyuk: https://www.pexels.com/photo/woman-in-white-mesh-crop-top-and-pink-bra-7653700/
Have you heard the hype about plant-based diets? I'm not sure when the word vegetarian went out of style. But now it's plant-based, so I guess I'd better get used to it. There are a number of reasons people go to a plant-based diet. But I think what's on all our minds is the health benefits.
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Photo by Polina Tankilevitch: https://www.pexels.com/photo/photo-of-red-pepper-beside-pickles-3872406/
Well, I recently got an email from my employer about a discount membership to AARP, the American Association of Retired Persons. It's actually just AARP now. About a third of their members are not actually retired. We get employee discounts on a lot of things, and I get these emails on a regular basis. By the way, I've also been getting AARP invitations in the mail for years, probably since I turned 50. Although there is no minimum age for membership, they are "Dedicated to people over 50." Well I was offered a 43% discount, along with a free trunk organizer and a $10 Starbucks gift card. Wow!
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Photo by cottonbro studio: https://www.pexels.com/photo/a-couple-with-happy-faces-7224933/
We have spent hundreds of episodes on exercise, healthy food and dieting, various medical issues, and longevity. These are parts of my goal: long, healthy, happy,and active. But I'm not sure we've ever done an episode about the happy part. If we have, I'm sure I can count them on the fingers of one hand. But that's what we're doing this week.
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Well, this is my triumphant return to Hobbs State Park in Arkansas. It's an Arkansas state park. I've just been to the visitor's center, which has changed quite a bit, I think, since the last time I was there. The only thing I remember about the last time is that I made a YouTube video during my last visit. It was probably six or seven years ago. I don't know the episode number, but I'm guessing it's in the 100 to 150 range. So check that out if you like. The last time I was here, the only thing I remember about the visitor's center is them having skins of dead animals stretched out and you had to guess, there was a game of guessing which skin belonged to which animal. So that was interesting. But this time, there are quite a lot of big museum-style displays. With various animals and plants, and some implements of things from the past, like the railroad, and native Americans and farming, I guess you'd say. There's whatever the thing you strap oxen to to pull something.
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Well, gotta be careful here because this is the entrance, the trail head said Benefield Trails, which I assume they are talking about as the north and south loop of the trail. And it said Bear Hollow trail as well. I gotta watch for the signs. Speaking of which, it took me quite a while to find this place. I thought it should be about the same distance from the Greenfield trail as the Greenfield trail is from my cabin. It turns out it was, and I wound up going way down the mountain before I turned around. There are not many places to turn around, as you can imagine. And there's a sign going down toward the picnic area on the right side, which is what I was driving on, that tells you where it is. But the glare was so much at that point from the sun on my windshield (which I need to clean on the inside) that I couldn't see it. And then, coming back the other way, the same sign was all they had; it was on the left side. And I missed it the first time around. Anyway, there was an overlook. I just happened to slow down at the overlook and saw the sign that said Benefield Trail, which is on the other side of the highway. So these trails, the Benefield trails, cross the highway four times, and I'm pretty sure there won't be any crosswalks or lights or anything. Not that you can really go super fast, but if you go fast enough to hit somebody...
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Now you can see we are on the Turkey Springs trail at Mt. Magazine State Park in Arkansas. .3 miles. Level of difficulty not specified. So we'll see how it goes. This is supposed to be an old wagon road, as described. It does look a little wider than the Greenfield trail we did yesterday. And folks, it is cold out here. You can't tell, we've got the sun shining there. It is cold. Now, down in Paris, which is the nearest town, still about 20 miles away or something, it is 51 degrees. Up here on Mt. Magazine -- 37 degrees today. Not the coldest weather I've been walking in, but it's pretty cold. I don't know what the wind chill is, but the real feel down in Paris is 40 degrees, so I know it's colder up here, certainly, because of the wind.
http://RunningAFEVER.com/407
It is about 7:30 in the morning here on November 19, 2024. It's 51 degrees, really lovely. A clear day, you can see the sun over there in case you want to get blinded. And we're on the Greenfield trail at Mt. Magazine, which is very wet. I'm starting my second full day here. They wouldn't let me check in the first night until 4 pm. And by that time, the place was covered in fog. You could not see very much in front of you. It was kind of like the last time I was here.
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There is a windstorm outside. I wasn't planning to go out today because rain was forecast. It rained last night. It was raining when I came in, and it rained a lot harder during the night. And this windstorm developed. It's very windy out there. I've got some video I'll show you of some trees and how they move in the wind. It's actually a lot worse than what it looks like. The wind was literally howling all night long. I got up this morning, and it was still going strong.
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The world is fascinated with long life. Perhaps because we wonder what we would do, individually, if we had an abundance of time, the world's most valuable resource. It's fun to think about it. And so the world is fascinated by Jeanne Calment, the human with the longest documented lifespan, 122 years, 164 days. In Episode 170 I gave an overview of her life and some details about her healthy and unhealthy habits in a 30-minute show. Now I will provide a broader review of her life with more detail.
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Jeanne Calment, if you don't already know, is the person who lived the longest according to documented evidence. She lived to be 122.
Some of you may be intrigued by the title of this episode. Jeanne Calment died on August 4, 1997. What is there to update? As it turns out, quite a lot. My first episode on Jeanne was published on July 26, 2019. I recorded it on an early morning walk, as I often do for the show. So it wasn't completely about Jeanne, and it was 28 minutes long. Not long ago, I noticed that that episode was by far the most popular video on my YouTube channel, which you can find at http://YouTube.com/@RunningAFEVER
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And right now, I'm on my way to the gym. I'm on my way to the gym for the first time in a really long time. I can't even remember the last time I went to the gym. However, I have been paying them every month for that whole time. I guess I just kind of put that out of my mind. I had a debit card that had worn out and I was getting rejections at the stores. I had to get it replaced and instead of just changing the code, they changed the whole number, so everywhere I had that number saved I had to go resave it. And one of the places I had to change it was the athletic club where I work out. I waited until a payment was rejected and then changed it. But the payment was key because when I saw what the payment was, I'm like, shouldn't I be using this if I'm paying so much for it. So that kind of spurred me to go back to the gym.
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Photo by Pixabay: https://www.pexels.com/photo/black-dumbbell-lot-260352/
I'm out walking along Spring Creek here. Doing alright. Hydration report: somebody left a full bottle of Gatorade in my yard. It was unopened so I put it in the fridge. I've been drinking it and it tastes like Gatorade. But it's called Frost Glacier Freeze. But it's as cool as it is. It's not cooler because there is some formula in it that makes it cool. It's cool because you put it in the fridge. But I guess people like to hear that. Thirst-quenching glacier freeze. The colder the better. Put it on ice.
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Photo by Mica Asato: https://www.pexels.com/photo/man-standing-beside-soccer-ball-on-soccer-field-2347870/
400 episodes? Are you kidding me? What are the odds of that? More on that later. It's always a pleasure to know I am beating the odds, in whatever area of life I am involved in. But really, what are the odds of success, and how do we beat them?
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Photo by @coldbeer: https://www.pexels.com/photo/men-in-uniforms-riding-horses-at-competition-14096925/
It's a beautiful day today. I think it's slightly over 80 degrees. I decided to just go out for a walk. I didn't wear any sunscreen. But it looks there is some shade. We're on the other half of what we're calling the Spring Creek Trail, on the other side of the street. This is all new stuff, especially the part at the beginning with the blacktop and the yellow line in the middle. There seems to be quite a bit of shade, which is good because I didn't put on sunscreen today, and I didn't really hydrate well either. So I'm being hypocritical today. But I'm wrong, so there you go.
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Photo by Michael Davis
I think that may be Spring Creek actually. This is video, if you're listening to the podcast. I'm doing video because I'm on a new trail today. And I'm not sure what it's called, but for now I'm going to call it Spring Creek Trail, because it does go along Spring Creek. The only problem with that is that Spring Creek winds through the whole town. So this may not be the only trail that's beside the creek.
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Well these are perhaps the most intense episodes I've ever done. There was a lot of technical info to sift through. And I hope I've made it more accessible to more people. It is exciting to know about the work that's being done in genetics and what it all may mean for our future, including how long that future may be for each of us as individuals.
The goal of this episode is to try and summarize what we've been through and hit some of the highlights so they stick with us. This is important, especially with regard to the things we can do now to extend our lives. So let's get into it.
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Do you really want a longer life? I always put those modifiers in—my conditions for living to a ripe age. And I think most of us would say that without some sense of enjoyment, some purpose for living, it might not be worth it.
But there are other things we need to consider. What about the implications for broader society? Can we, as the human race, support this concept? I don't know if I'll answer those questions completely in this episode. However, I will explore the potential problems and benefits of having a population in which maturity takes on new meaning.
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There is a range of temperatures where we're comfortable. Our bodies don't have to do any work to stay warm or cool off. When we're exposed to temperatures outside of that range, our heart rate changes, our breathing changes. We need more or less blood flow to the skin. These are the things we have to do to survive.
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This episode we're going to cover exercise and its effect on aging. How different types of exercise can activate longevity genes and improve health. Now it doesn't take a genius to see that exercise can extend your life, it's common sense. But how does that work? What exactly is the process? We're going to dig deep into that and see what we come up with that might be helpful to us in understanding how exercise affects aging, and how we can optimize our activity to extend our lives.
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In this series we're talking about how to stop or even reverse aging based on some scientific research in this specific field. Thus far we've explored the idea of treating aging as a disease. We have also gone into the information theory of aging, and we have studied several genes that are particularly important in the aging process, and more importantly, in the potential for reversing aging.
Today is all about caloric restriction and fasting: we'll discuss the benefits of calorie restriction and intermittent fasting on longevity.
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Welcome to Running: A FEVER, a podcast about fitness, diet, and medicine. My name is Michael Davis. My goal is to live a long, healthy, happy, active life by loving my life enough to make it last as long as possible.
And long life is what this series, called Aging Reversed is all about. What if aging were really just a disease? A disease that could be treated? What if the Fountain of Youth consisted of behaviors and medication? What if you could live 150 years, or even forever? You won't find the answers to those questions in this series, but we will talk about how this could all come about, some of the research going into it, and what resources are available right now to lengthen your life scientifically.
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We're getting deeper into our series on Aging Reversed. As I say at the beginning of every episode, my goal is to live a long, healthy, happy, active life right up to the end. This year I want to focus more on these simple topics and this series is about the "long" part. I take my inspiration from the book "Lifespan" by David Sinclair, which, if you have the stomach for some deep technical stuff, I recommend you read. The theory is that aging can be halted, or even turned in reverse, if we devote enough resources to the effort. That's what this series is trying to decode for you.
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Last episode we talked about the topics we're going to be covering in this series about the possibility of stopping or even reversing the aging process, how that can happen, and the ethics and implications to society this revolution might bring. This time we're going to go in depth on the first of these topics, reclassifying aging as a disease: the idea of aging as a treatable disease and its implications for medical research and funding.
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I am very excited about the series we are starting today. In every episode, I state my goal: to live a long, healthy, happy, active life right up to the end. I want to focus more on these simple topics this year, and we're starting with the "long" part. Living a long life has been a common desire as long as humans have inhabited Earth. Though its origins are much earlier, since the 16th century and the travels of Juan Ponce de Leon, the legend of the Fountain of Youth has been a symbol of this longing for immortality. And though no one we know of has found the legendary waters, modern medicine is still looking for its metaphorical equivalent. Many questions need to be asked when considering this topic, such as:
- How do we define life? - Why do I want a longer life? - What is the price I will pay, financially, physically, or physically? - What are the moral effects? - What is the procedure? Will it hurt? - What would I do with all the extra time I would have? Read the full post at http://RunningAFEVER.com/388
Last episode, you got the list of the 10 longest-lived people, and a new person was on the list. Unfortunately, she died in August of 2024, so there are no living people on the list for now. But she made it, nonetheless. What did she do that got her to the ripe age of 117? Are there any clues that might help some of us get there? This episode aims to determine that by looking at the life of Maria Branyas, the 8th oldest-lived person ever.
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Photo byy Arxiu de la família Branyas Morera - Own work, Public Domain: https://commons.wikimedia.org/w/index.php?curid=146061719
And now it's time for the perennial favorite top 10 list of the oldest people ever. I'm a little surprised to realize that I didn't actually do one of these in 2024. So I'm sure anticipation for this episode is running high. Living to be 100 is still very rare, but according to a 2024 estimate by the United Nations, there are 722,000 centenarians around the world (a centenarian is a person who lives to be 100 years ole), and that number is growing fast. It is a huge 22% increase from 2023.
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Photo by shy sol: https://www.pexels.com/photo/100-road-sigange-102094/
First of all, I want to say to all you podcast listeners that an unboxing video is included in the video version of this episode. You can see it on the blog page at http://RunningAFEVER.com/385 if you want to watch it.
Well, since there was an unboxing, I guess you can figure out that I got my own pulse oximeter. It's pretty simple to use; you turn it on and clamp it on your finger, and the display shows a percentage number. But what does it mean, and why is it important? It must be important in some way because every time I get my vitals taken at a medical provider's office, they use it on me. I had no idea until I started researching this episode, so now I can share that info with you, and you'll know, too.
Read the full post at: http://RunningAFEVER.com/385
Image by ai subarasiki: https://pixabay.com/users/subarasikiai-21956773/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=6582524
First of all, back problems are not new to me. I've had my share for sure. I know that going back to episode 53, that was when I started having pain in my arm and pain in my back. I went to a neurosurgeon, and that was when my Forestier's was diagnosed. Recently, in the past few months, I guess, when I have gone out on the Lake Fayetteville trail, where I have been hundreds of times, I would go out, and before I was halfway through, my back would start hurting, and I would have to rest, sometimes making it all the way through. I was in some back pain there. And it was soreness, and I thought it was all muscular because I was overweight and out of shape. I thought I should keep on exercising and I would work through it.
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The topic I am addressing today is near and dear to my heart because I have been obese for most of my adult life. It is also such a large topic with a volume of information that makes it impossible to address in a single episode. Perhaps a short series may be a better way to address it at some point in the future. But for now, I want to give an overview of the situation as best I can, and I hope to hear some feedback from you on what areas you would like to hear more about. Please comment on this video and I promise to read every one.
Read the full post at http://RunningAFEVER.com/383
Photo by Polina Tankilevitch: https://www.pexels.com/photo/fast-food-in-close-up-shot-4109256/
As I mentioned in the last episode, these topics have been a long time coming. They were first brought up in Episode 220. Check that out at http://RunningAFEVER.com/220. That episode also mentioned a study that had just started called the CORAL study.
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I've wanted to do an episode on Long COVID since way back in July of 2020. It was actually episode 220 when I first mentioned it. At that time there was essentially no knowledge of the long-term effects. Which makes sense, because the episode was recorded only 8 months after the first appearance of COVID-19 in November of 2019.
Now it's been almost five years, and there is now a wealth of data. In episode 220 I also mentioned a study called the CORAL study that had just been up and running for a month at that time. There are actually several of these studies, and I will devote the next episode to them.
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So, the big news is I've got braces. I've got braces for the first time in probably 45 years. I can't remember exactly how old I was when I had my braces the first time, but I was very young.
Why am I getting braces? Well, I'm concerned about my appearance. I have to look good for the podcast. I have to look handsome for you people and have a bright smile, and have everything in place. So that's why I'm doing this. I have some plastic surgery coming up too. Just kidding!
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Photo by Andrea Piacquadio: https://www.pexels.com/photo/woman-in-gray-tank-top-laughing-3812740/
Going into this series I knew good oral care was important. That's why I chose to do the series. But I honestly had no idea how important it really is. I'm concerned about my risk of stroke and heart disease. I've been overweight most of my life, I have high blood pressure, and my parents have both had strokes. I really didn't know the extent to which bad oral care (or genetic factors in oral health) could impact my risk in those areas in particular. It gives me new motivation to treat my teeth and gums better. Possibly we need an episode on inflammation in general as well.
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The dental area is not a stand-alone system. It interacts with the other systems in the body. Dental problems are so closely tied to disorders in other parts of the body that sometimes your dentist may be the first to notice the problem because dental conditions can lead to other diseases in the body.
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Photo by Christopher Campbell https://unsplash.com/@chrisjoelcampbell?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash
Hopefully you can see that this series aligns with my philosophy of becoming an expert at your own health. You'll need to tap into that philosophy to build your health plan. Some of the answers you'll know from experience. For example, you have dry mouth or take some medications that can cause it. However, you may have to talk with your dentist or hygienist about the many other risk factors you could have. You can use this series as a guide. Go back and listen to (or read the blog posts of) the other episodes in the series. Make a list of the problems that could apply to you. Ask your dentist about them. But first, ask yourself some questions about them.
Read the full post at http://RunningAFEVER.com/377
Photo by Tima Miroshnichenko: https://www.pexels.com/photo/ipad-held-by-dentists-5355865/
This is episode 7 in our 10-part series on dental health. We've already talked about dry mouth, diet, biofilm, genetics, and pH. The objective is not to preach about sweets, brushing, and flossing but to find the causes of dental health problems, understanding that many of these problems are not our fault at all and may be completely out of our control, like genetics and dry mouth. With this newfound knowledge, we'll have a better idea of what actions to take to improve.
Read the full post at http://RunningAFEVER.com/376
Photo by Kamal Hoseinianzade: https://unsplash.com/@teravis_sk?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash
We've gotten to the 6th installment of this series all about healthy and unhealthy teeth. Our focus is not on the brushing, flossing, and avoiding sweets that you've heard about all your life. It's about finding the causes of tooth decay. With this knowledge, we can better understand how to move forward and improve the state of our teeth.
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It's the 5th in our series of 10 episodes specifically about dental health. We're trying to find out how to obtain and maintain oral health by learning the causes of various dental problems and addressing the causes with a plan of treatment, hygiene, and changes in behavior.
Read the full post at http://RunningAFEVER.com/374
Image by Mahmoud Ahmed: https://pixabay.com/users/mahmoud-ahmed-16261757/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=5297378
It's #4 in our series on taking care of your teeth. The difference from what you may have heard before is that we are exploring the why and how of the problems that happen in the mouth. With that knowledge, I think we can understand the link between the causes and the solutions to provide a better plan for dental health. At least, that's the plan.
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This episode will be focused on diet. How does our diet affect our teeth and mouth positively and/or negatively? What can we do to improve this aspect of our health by eating differently? And what foods exactly are good and bad for us when it comes to the dental area? I hope to answer these questions and more in this episode. And if you have a question that I don't answer today, one of the best ways to ask it is to do so in a comment to this video. Just scroll down and start typing. I'll be notified of the comment and I will attempt to answer either in reply to your comment, or in a future episode if I think it might be beneficial to the whole audience.
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It's the 2nd in our series of 10 episodes about Dental Health. The series explores the why and how of dental issues and then how to take action to correct and prevent them.
This time we're talking about dry mouth. What causes it? Why is it a problem and not just an uncomfortable condition? What can be done about it?
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Today we are starting a new series on dental health. Why is dental health important? Does it really fit within the bounds of fitness, diet, and medicine? Well, yes! We're going to talk about fitness. We're going to talk about how what you eat and when you eat can impact your dental health. And at a minimum, dental care is part of your overall medical life.
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So, it's the 84th and final episode in our series "Shattering the Yo-yo". Last episode, we took a look back at the last episode of 2018, number 111 which was actually published on January 2nd of 2019. But I suppose it was so close I decided to put it in review.
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Hello and welcome to Running: A FEVER! My name is Michael Davis and this is a podcast about fitness, diet, and medicine. My goal is to live a long, happy, healthy, active life right up to the very end. And I do that by loving my life enough to make it last as long as possible.
Read the full post at http://RunningAFEVER.com/368
Image by StartupStockPhotos: https://pixabay.com/users/startupstockphotos-690514/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=593313
Welcome to Running: A FEVER. My name is Michael Davis. This is a podcast about fitness, diet, and medicine. My goal is to live a long, happy, healthy, active life right up to the very end. And I want to do it by loving my life enough to make it last as long as possible.
Read the full post at http://RunningAFEVER.com/367
Image by Lucas Jackson: https://pixabay.com/users/lucasjackson1-37274570/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=8073610
I'm pretty sure I was very critical of the keto diet from the beginning. And even in this interview, you can tell that Michael had lost a lot of weight, but his wife, as his medical professional, told him this was not a healthy way to eat. It seems pretty obvious to me that a diet of almost all fat cannot be healthy, despite what the body is doing.
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Episode 108 was recorded at Devil's Den State Park, which I have been to many times. And I was undoubtedly on the Yellow Rock trail. I've never been on an other trail there, which makes me think maybe I should try some of the other ones. But I love the view from the top, which you can see in the pictures from past episodes.
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Hello and welcome to the 79th in our series Shattering the Yoyo. My name is Michael Davis, and this is a podcast about fitness, diet, and medicine. My goal is to live a long, healthy, happy, active life right up to the very end. I just want to love my life enough to make it last as long as possible.
Episode 107 is packed with good information and advice. I love the overall positivity of these episodes, which were published near the end of 2018.
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Photo by Vlad Chețan: https://www.pexels.com/photo/low-angle-photography-of-man-jumping-2923156/
I remember this day very well; it was November 3rd, 2018. The episode was called "Achieving the Goal," a two-parter, this being part 1. The goal was to walk two circuits of the Lake Fayetteville trail in one day, and this was recorded on the day that I did it.
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Photo by Michael Davis
Well, this episode came out on December 17, 2018. It's a little dated now, you may have noticed. Walmart still has grocery pickup. The thing is, everybody does now. Our regional chain in this area has it, too.
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Photo by RDNE Stock project: https://www.pexels.com/photo/food-road-pizza-man-7363242/
In addition to learning about Mauritius, a country I had never even heard of before, there were great life discoveries revealed in this episode. My comments about walking and running requiring no financial investment are even more impactful to my philosophy as of late. Off and on in my life, I have wavered between materialism and minimalism. And for the past few years it has been more on the minimalist side. How little can I get by with to do what I need to do? I see possessions as burdens and want to get rid of any unnecessary ones.
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Photo by Pixabay: https://www.pexels.com/photo/rolled-20-u-s-dollar-bill-164527/
Welcome. The biggest thing I get from this episode is adaptation. When life throws something at me that knocks me off course, like COVID, for example, or a torn Achilles tendon, I need to adapt. If I have an injury I can look at alternate modes of exercise. I can switch hands if I'm having trouble with one hand. If I can't go outside because of a pandemic, I can workout with weights or a stationary bike at home. If I'm completely unable to exercise, I can adjust my diet accordingly so I don't gain weight from idleness.
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Photo by Andrea Piacquadio: https://www.pexels.com/photo/young-ethnic-male-with-laptop-screaming-3799830/
I kind of wanted to talk about time today. I also wanted to mention that I saw a news article about "Long COVID" and some new information about it, so hopefully, that will show up in a future episode. I've wanted to learn something new about that for a long time. I know there is a study I've checked on a couple of times and have not seen anything new. A long-term study on COVID.
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Image by Gerd Altmann https://pixabay.com/users/geralt-9301/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=3742154
And we're walking! A couple is trying to fly a kite in this crazy Arkansas wind. It's beautiful, even if it's not working very well for them. Many people are out here today, but I'm still close to the parking lot. It's a beautiful day. I think the temperature is at about the high point of the day, 82 degrees. I'm wearing my fitness watch today, so I'' be able to give you a good step count. I will probably do a similar distance as we usually do, about a mile and a half or so.
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Photo by Jonathan Sebastiao: https://unsplash.com/@jsebastiao?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash
Today it is a beautiful day at Mount Magazine State Park, where I am spending my vacation. I'll have some extra pictures this time. They'll be on the website at RunningAFEVER.com in the blog post of this episode. It's been a good trip so far. It's a really nice cabin. It's better than the ones I've stayed in in terms of amenities, not necessarily in terms of quaintness. But there is a bigger fridge (even in this one-bedroom cabin), dishwasher, clothes washer and dryer. And, of course, a beautiful view across the valley.
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Welcome to the 75th episode of our Shattering the Yoyo series, which looks back at episode 103 from December 12th, 2018.
The original title of this episode is, Am I Too Healthy? Spoiler alert: the answer was no. But as I listened to it, I was so impressed by all the positivity along with details of the strategy I was using and some of my daily routine. Granted, I was jacked up on a bodybuilder's energy drink, but it is still inspiring. And it's easier to follow a plan when it's all laid out step-by-step, as I alluded to in the clip.
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Photo by Magda Ehlers: https://www.pexels.com/photo/closeup-photo-of-galapagos-tortoise-1201431/
I'm at the Running: A FEVER world headquarters and about to head down to the Lake Fayetteville trail. It's cloudy, and I'm getting some drops, but do you know what? I've been wimpy about the weather for too long. I'm just going to go and fight through it. They say, 'Are you a man or a mouse?' It doesn't take a ton of courage to walk in the rain. I'm worried about my shoes that don't have a lot of mileage on them getting a little muddy or dirty, but you know what? If I use them enough, they will get that way anyway. Not that big a deal.
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Photo by Andrea Piacquadio: https://www.pexels.com/photo/angry-man-is-screaming-3760044/
I'm warming up my lower extremities and stretching my back. My back is the part that gives me the most trouble when I'm walking. I don't expect to get much trouble from it today, but I'm already sore. And the cat has gone upside-down. Welcome to Running: A FEVER. It's a podcast about fitness, diet, and medicine. My goal is to live a long, healthy, happy, active life right up to the very end. And if that's your goal, you're in the right place. We can share information to help us do that. And I want to love my life enough to make it last as long as possible. Those two go hand-in-hand, I think. Most people would rather not have an unloved longer life.
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Photo by Eddie Wingertsahn https://unsplash.com/@e_wingertsahn?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash
I'm warming up, and Frankenstein (my cat) is very interested because she hasn't seen me do this indoors for a while. Warmups are important, and with as many injuries I've had, I take this seriously. Even on an indoor bike or stationary bike, I know I can get injured because I had an Achilles tendon injury. I've had three somewhat serious Achilles injuries. One was a complete rupture that didn't even happen during exercise. These are bad not just because of the pain and inconvenience but because they keep me away from exercise for long periods of time.
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It's a beautiful day at Lake Fayetteville. I got up at 0430 this morning, trying to get back into the routine that I've known and that has worked for me before. So, I don't know how far I'll get today, but regardless, it's a good step toward forming a new habit. Being able to get a workout in and get to work at an acceptable time. One of the reasons I do mornings is that it's a little easier at the gym to get things done. Plenty of people are there at 5 am, don't get me wrong. But there are less than usual. My gym has a packed parking lot. It was significantly less on Sunday. So maybe I'll try Sunday-Tuesday-Thursday in the gym instead of Tuesday-Thursday-Saturday.
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Image by Jason Goh https://pixabay.com/users/cegoh-94852/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=391143
Welcome to the 73rd in our series about ending the phenomenon of yo-yo dieting and weight loss and weight gain. We're looking back at the banner year 2018 in hopes of gleaning some wisdom from our past success. The original title of this episode is "Running A FEVER 101". I decided to make an episode describing what the Running A FEVER podcast is all about.
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Photo by Michael Davis
Welcome to the 72nd in our series, Shattering the Yoyo. Episode 100 was a lot of fun to do. It's a real milestone for a podcaster. Years ago, I heard that the average podcast lasted about seven episodes. It is probably even less than that now. So, there's a sense of accomplishment that goes with sticking with it long enough to see this milestone. Of course, by now, I have over 350 episodes, and I have no intention of stopping. We've also been going for over six years now, and things have changed a lot. We lived through COVID and despite the effort put into this series I have been victim to the yo-yo effect, such that now I am near my all-time highest weight, and am trying to get started on the right path back to a healthy weight.
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Wide image by Thirdman: https://www.pexels.com/photo/curly-haired-man-shouting-through-megaphone-8924332/
Welcome to Running: A FEVER. My name is Michael Davis, and this is a podcast about fitness, diet, and medicine. My goal is to live a long, healthy, happy, active life right up to the very end. I love my life enough to make it last as long as possible. If you feel the same way, you're in the right place.
Back in the old days, I took one night and had a unique experience. I went to the demolition derby, which comes to my town every spring and fall. I had never experienced anything like it and haven't since. I haven't returned to another one for some reason, though it was a lot of fun.
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It's a beautiful day at Lake Fayetteville. The car says 58 degrees. In the garage, it was 54, so it's actually warmer out here. The phone says 61, so it's probably 61 at the airport. That's where most weather stations are. They have to know the weather so they can tell the pilots and calculate atmospheric pressure and wind speed. It's sunny out here, and it's not sunny in my garage, so that might have something to do with the temperature difference.
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Photo by Jakson Martins: https://www.pexels.com/photo/hourglass-on-brown-wooden-frame-4061722/
We've talked about stress in the past, and I was thinking today about all the things in the world that can give us stress. Big picture things. We've talked about the personal things. But big-picture macro things in the world? "2024" rhymes with "war," and certainly, that is happening worldwide. The United States is in a shooting war. So are several other countries. And all the things that come along with war.
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Photo by Porapak Apichodilok: https://www.pexels.com/photo/person-holding-world-globe-facing-mountain-346885/
I'm recording on my phone today, actually holding the phone up to my face, because I like recording podcasts. And I brought the recorder that I normally use, but I forgot the memory card. This doesn't sound too bad being recorded on my phone, and hopefully, I don't get tired of holding it up to my face.
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Photo by RDNE Stock project: https://www.pexels.com/photo/orange-drink-in-a-drinking-glass-6529722/
Alright. Welcome to Running: A FEVER. My name is Michael Davis. This is a podcast about fitness, diet, and medicine. My goal is to live a long, healthy, happy, active life right up to the very end. And I love my life enough to make it last as long as possible. If that's what you want, you're in the right place.
Read the full post at http://RunningAFEVER.com/345
Photo by RUN 4 FFWPU https://www.pexels.com/photo/young-cyclist-riding-bicycle-during-competition-5687432/
Welcome to the 70th installment in our series, Shattering the Yoyo. In this episode, we review episode 98, which was published on November 23, 2018, with the original title Biometrics Results. I recorded it driving to and from the location at my employer, where I had my biometric screening, and got the preliminary results, which are pretty much the final results; they had to test the mouth swab to prove I'm not a tobacco user. But I knew I would pass that.
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Photo by Bruce Mars https://unsplash.com/@brucemars?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash
I think I would like to go to some of these locations away from the area where I live. I don't know if I want to play the dead animal pelt matching game, but it would be nice to do some hiking. It's like anything. Variety is the spice of life. I can get burned out on certain foods, healthy or not; as beautiful as it is, going to Lake Fayetteville exclusively can have a similar result. And there are plenty of places to go within 100 miles of where I live. Lots of beautiful state parks, you've heard me experience in many episodes that have come out in the past.
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Photo by The Lucky Neko on Unsplash https://unsplash.com/@theluckyneko?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash
I'm going to warm up here a little bit. It's pretty cold outside. I don't know if "warm up" is the appropriate term to use. But I can try to get some blood circulating. It's something that requires patience. Any warm-up requires patience. I am a singer in a band, and if I don't warm up my voice, I'll either damage my voice or I won't be able to sing very well. But singing is a very physical thing. Your instrument is actually part of your body.
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We're taking a trip back to November 16 of 2018, as we review some excerpts from episode 96, Become an Expert in Your Own Health.
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Welcome to the sixty-seventh installation of Shattering the Yoyo. Today, we look back at episode ninety-five, from November 14, 2018, titled "Eggs and Australia."
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And we're walkin'! I did a warmup. I've been doing a pretty extensive warm-up before walking because, as you know, I've had Achilles tendon problems over the years. One year and a half ago, when I pretty near severed it, I pulled it completely apart. So that's why I do the exercises. I remember some of them from when I was in physical therapy. I guess it's helping. So far, I haven't had any issues since this most recent restart.
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Photo by Adobe Stock
It's a beautiful day at Lake Fayetteville, surprise, surprise. It's maybe seventy degrees, maybe a little warmer than that. It's been a great day, maybe low 60s to low 70s, something like that.
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Photo by Ketut Subiyanto: https://www.pexels.com/photo/photo-of-person-walking-4719924/
This is the second episode I've made in recent times. I made one last week. On the trail, I mean -- I've been doing studio episodes for a while. But, fully back from the hiatus, we are doing our standard thing. I almost left home without my wallet and my water. I probably could have gotten by without them, but I guess you should have your license with you when you drive. So I got the wallet, and then I realized I didn't have water, and I needed to hydrate before and after. So I Mio-ized two bottles of water and put some ice in there because I didn't have any in the fridge. I used to keep a five-gallon jug of water with a tap on it in the fridge. I no longer do that. I just chill the water bottles; they take up a lot less space. I've been using the Mio Sport. I don't have any at home right now. But it's supposed to replace electrolytes like any sports drink does. Today, I just had Tang, which is a delicious orange drink that comes in the same format as Mio. It's liquid in a little bottle. You squirt some into a bottle of water. And no calories.
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I'm trying to remember some of the exercises I was doing when I was in physical therapy to use as I warm up to protect that Achilles tendon after that rupture last year. I've been having trouble with it recently. It's nothing major but some discomfort in that area, so I'm being extra careful today.
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I've had a couple of doctor visits recently, and my blood pressure has been completely within limits, not too high and not too low. I think it may be that I am drinking strictly decaf coffee now. I know caffeine has been an issue in the past. But my stress level isn't appreciably lower, I'm not exercising a lot, and though I have lost some weight this year, my weight is still well over what it should be for optimal health. Sometimes I just have to just be grateful for the good that's happening in my life, without worrying too much about the whys and wherefores, etc. whatnot, so forth.
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Photo by cottonbro studio: https://www.pexels.com/photo/a-healthcare-worker-measuring-her-own-blood-pressure-using-a-sphygmomanometer-5721672/
A good exercise plan---you know I was doing a lot of different things when episode 93 was recorded, and that's good. I was able to keep that up for a while. Maybe it isn't sustainable for the long term. You know even if I make fitness my number one priority, it doesn't mean that I don't have a number two, three, etc. But I do think the basic ideas here are sound, some strength training, even if it is just a little dumbbell action at home. Some cardio: I still have that stationary bike I can use without leaving the house. And walking is definitely something I need to do more of because it has psychological benefits as well. And it just feels good. If you can do something that feels good and is healthy, too, that's great. Why not do it?
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Photo by Sarah Chai: https://www.pexels.com/photo/faceless-woman-chopping-bell-pepper-during-lunch-preparation-in-kitchen-7262911/
We're on #64 of our Shattering the Yoyo series, looking back at episode 92, which came out November 2nd of 2018, a year in which I dramatically improved my health. I'm trying to learn from what I did that year in hopes that I can avoid the yo-yo diet syndrome in the present day.
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Image by thank you for 💙 from Pixabay
Who is Delphia Welford? It sounds like she's from Pennsylvania, for sure. Even though she died in 1992, she is just now being added to the top 10 list. She was the 2nd oldest living person, behind Jeanne Calment for a couple of years. Now, she is the tenth longest-lived person, at 117 years, 66 days, living from September 9, 1875 to November 14, 1992.
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Photo courtesy of Gerontology Research Group, http://grg-supercentenarians.org
First things first. I have returned (last episode) from the hiatus, which was in effect starting in late September of last year. When I sat down and started working again, I could not believe it had been that long! At the time, I thought some life stuff was going to change short-term, but as usual, something different happened. Anyway, it's good to be back, and if you're listening, you've stuck with me, and thank you for that.
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Photo by: Giorgio Trovato on Unsplash https://unsplash.com/@giorgiotrovato?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash
In the last episode, I talked about learning from my own experience and studies and living my life accordingly. Okay, maybe I didn't mention the studying part. But one of the things I have done is to learn from Dan Buettner's series of books about what he calls "blue zones". These are places where people live significantly longer than average at a very high rate. He dug into the lifestyles that make up the local societies in these geographical areas, proposing them as tenets of a philosophy of longevity that anyone can follow.
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One of the most important things to me, as I have been doing this research and practice and work over the last few years, is that I need to become an expert at my own health. Different people have different hungers, different preferences, different tolerances. The enormous quantity of information available on health is both a blessing and a curse.
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Photo by Andres Ayrton: https://www.pexels.com/photo/faceless-woman-showing-fresh-apple-and-sweet-doughnut-6551090/
In the determination of right, the game between right and wrong, we need some rules. This is a universal tenant of being human. It's why we have codes of morality, religion, and even laws. So, when I set out to do something the right way, I need to figure out the list of rules I need to follow to accomplish this.
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Image by Tumisu from Pixabay
I don't always follow my own advice. But I do appreciate, these days, the good people and the other good things in my life. I know that the things I read, the things I watch, the things I listen to, the people I spend time with... all these go to making me the person I am. So I better choose well.
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Photo by Andrea Piacquadio: https://www.pexels.com/photo/fit-athlete-during-training-on-running-track-3756042/
Abundance. It's a life-changer. I was producing Patti Brunner's podcast, which you should all check out, by the way, it's called Truth of the Spirit. She also does a YouTube video for each episode. PatriarchMinistries.com or you can also get there from PaduaPodcastNetwork.com, where all of our podcasts reside as well.
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Photo by Ian Turnell: https://www.pexels.com/photo/assorted-fruits-stall-709567/
I've been letting my current injuries stop me, and I'm running out of excuses. Today the temperature is 79, and we have probably a little more much-needed rain to go today, but we've been in a heat wave, so for personal health and safety reasons, I couldn't go outside and walk. But I have been walking more as I spend more and more days in the office and not the home office and I get my own groceries, and go to church. My calf is weak but there is virtually no pain that I'm experiencing right now.
The physical therapist says no more than a 1/2 mile. No problem there, that's usually how I start back when I've been out for an injury. Today I've let the rain discourage me, but as long-time listeners will know, I walk in all kinds of weather, as long as there isn't lightning or something truly dangerous.
The other thing about episode 86, from which today's excerpts come, is activity and beauty. That bachelor party was cool because I was hanging out with friends, some new, some old, and being active, and being out in nature where we could enjoy some beauty. Some bachelor parties seek other kinds of beauty, but we chose nature. We spend time on the Yellow Rock trail, the setting for several episodes over the years, and at Lake Fayetteville, also a popular site for podcast episodes. Lately, I've been doing what I usually do when I'm not purposefully getting out in nature. When I'm filling my vehicle up with gas I stare up at the clouds. Also when I'm waiting in the checkout line at the grocery store. So I get glimpses here and there. I need more and I'll eventually get it. There is no physical barrier to that now. No more excuses!
Due to health issues, I am taking an indefinite break from the show. No new episodes will be published for a while.
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Obsession ... single-mindedness ... tunnel vision. How important is balance to health and longevity? When I say it like that, I think of balance as a kind of scale on which my life activities are weighed, like the scale the blindfolded Lady Justice holds in her hand. In the corporate world, "work-life balance" is a buzzword these days. It's actually one that I take seriously, at least from that perspective.
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Photo by Damir Mijailovic: https://www.pexels.com/photo/dancer-in-overpass-bridge-in-city-5654493/
This episode relates my trip to The Hive, a local restaurant a couple of towns over from where I live.
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Photo by Karolina Grabowska: https://www.pexels.com/photo/photo-of-a-person-slicing-a-sandwich-with-vegetables-4963610/
I didn't really witness much patriotism at all on Independence Day this year, though I did attend a fireworks show. The place where my parents live is across the street from an Elks club and they have a show every year, so this year I went. It was nice. Nothing spectacular. I have seen fireworks shows in Boston at both Independence Day and New Year's Day celebrations and those were pretty impressive. And the shows I've seen at our local minor league baseball park, Arvest Park, home of the Arkansas Naturals, have been pretty well done also. But sometimes it's not about the show, it's about who you enjoy it with, and it was nice just sitting back with my folks and watching the pretty sparks fly.
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Photo by Baluc Photography : https://www.pexels.com/photo/fireworks-display-in-dubai-6598291/
We have been experiencing a bit of a heat wave here in Northwest Arkansas, many consecutive 3-digit temperature days. Sunny days are nice, but at those temperatures, no one should be outside, and the electric bills skyrocket with the air conditioning constantly running all day. One of the things on my long-term to-do list is getting some shade trees planted. I planted some privacy trees a couple of years ago, but they will never be tall enough to provide shade. Long-term to-do list is a nice way of saying things I continually procrastinate. So I mainly just don't go out in these temperatures, but even if it gets down to the chilly 80s, and I'm talking Fahrenheit here, for you people in Europe and any other places where you use Celsius as a temperature scale. In that case, it would be somewhere around 25-30 degrees. Even if it gets that cool, the advice here is good, drink plenty of water, wear loose clothing, and dog tags may help too, so if you die of heat exhaustion, whoever finds you will know where to send the body.
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Photo by asim alnamat: https://www.pexels.com/photo/man-wearing-black-sunglasses-343717/
Yeah, my body, bones, tendons, and muscles are kind of a mess right now. Interesting that the archery bow image was used back then. My podiatrist used this when he explained the fascitis that I started experiencing as soon as the cast came off my ankle. There's a song about the foot bone being connected to the leg bone etc. And it really is all connected. So the very tight Achilles tendon I had could have been taking pressure off the fascia, which is a ligament that runs along the bottom of the foot from the heel to the toes and forms the arch. Now that there's more play in my Achilles, I'm feeling the tightness of that ligament, which is probably what is causing the pain on the bottom of my heels. Whew! Yeah. So I still think flexibility is key, and I even sort of made a pact with a friend to get into yoga or something. History repeats itself if I don't learn from it. Those annoying old sayings are old for a reason. There's truth there. And the truth is what we seek.
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References:
https://www.verywellhealth.com/foot-anatomy-and-physiology-3119204
Photo by Tima Miroshnichenko: https://www.pexels.com/photo/person-holding-an-x-ray-result-of-a-foot-8376138/
Guess what? There ARE training robots? I put a bunch of links in the show notes; check 'em out. Episode 80 is a good one for me to hear now. Back then I was in physical therapy, and I've got some similar things going on right now, aches and pains and all that jazz. I am actually in physical therapy again as well. So this week I had a covid false alarm and had to cancel PT. Hoping to get back to my three-a-week schedule starting Monday. Both knees are stiff now, and I have the same arm pain that led to the situation I was in in episode 80. So now I know what it is. I stopped doing traction every day, and I stopped doing all those PT homework exercises they had me doing back in '18. The sedentary life I've led for the past couple of years has not helped either, so I am pretty much back at square one.
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Photo by Lukas: https://www.pexels.com/photo/close-up-photo-of-survey-spreadsheet-590022/
Guess what? There ARE training robots? I put a bunch of links in the show notes; check 'em out. Episode 80 is a good one for me to hear now. Back then I was in physical therapy, and I've got some similar things going on right now, aches and pains and all that jazz. I am actually in physical therapy again as well. So this week I had a covid false alarm and had to cancel PT. Hoping to get back to my three-a-week schedule starting Monday. Both knees are stiff now, and I have the same arm pain that led to the situation I was in in episode 80. So now I know what it is. I stopped doing traction every day, and I stopped doing all those PT homework exercises they had me doing back in '18. The sedentary life I've led for the past couple of years has not helped either, so I am pretty much back at square one.
Read the full post at http://RunningAFEVER.com/318
Photo by Lukas: https://www.pexels.com/photo/close-up-photo-of-survey-spreadsheet-590022/
Achilles was a mythical great Greek warrior, the son of Peleus and the sea nymph Thetis, who, upon his birth, dipped baby Achilles into the River Styx, making him invincible. However, she neglected to let the water cover the heel by which she held him. And so, this was the only part of his body that was vulnerable to injury. He eventually died when he was wounded by an arrow which struck his vulnerable heel, which is why we refer to a person's weakness metaphorically as his "Achilles heel". I've never heard of anyone else dying from a heel injury, which also makes him pretty special, I guess.
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Photo by Kindel Media: https://www.pexels.com/photo/a-person-wearing-rubber-shoes-7298422/
Friday, June 11, 2022, a date that will live in infamy, is when I started having symptoms of covid-19. After 2 years of living cautiously according to CDC guidelines, and a full 2-1/2 years after we first hear about the SARS-COV-2 virus, it's finally happened.
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Photo by Michael Davis Media
Keeping stats is a good idea. It helps me to see my progress and identify areas that need improvement and importantly, areas where I'm doing well. It's important to recognize when you're doing a good job.
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Photo by Andres Ayrton: https://www.pexels.com/photo/crop-person-on-weight-scales-6550832/
At this point in episode 78 I'm focusing a lot on building muscle mass, which is a good part of an overall health plan I think. It can be overdone, as my cardiologist has repeatedly told me. It's a slow process, and I think the keys are to get enough protein and overall calories and just workout every single day, or most days, for a long time. The bulking-and-cutting process I briefly refer to... well I never really got to that point, but I think my idea of just trying to maintain a steady weight while changing my body composition was right on target. If you're a bodybuilder and your high bodyfat number is 10-15, bulking may make sense. But I've never broken 20. And bulking is hard for me to control.
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Photo by The Lazy Artist Gallery: https://www.pexels.com/photo/woman-doing-exercise-inside-gym-2247179/
Don't go to extremes. This is something I'm at times not very good at, for example, the exercise extreme that got me into my current ankle injury. At other times I'm probably too good at it. I make changes at a glacial pace. So I didn't start with a whole regimen of supplements, before-and-after-workout shakes and snacks, and so forth. So don't worry if you're overwhelmed when I talk about these things, I am too.
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Image by zuzyusa from Pixabay
Once I went to my primary care physician Dr. Bicak. I told him about my dietician, who kept forgetting I didn't like avocado. He said I could learn to like it. And I think that's probably true. But my dislike for it pretty much precludes that because I can't bring myself to eat it. Not the end of the world, I think, but after all, I am on a health journey, and I can't ignore something just because I don't like it right now. The dietician says it is a superfood, like oatmeal or beans. So it is probably worth the effort. And I'm thinking of ways I can make that happen.
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Photo by energepic.com from Pexels
In the corporate world, I hear this buzzword. It's not a major buzzword or buzz phrase, like "outside the box", "unconscious bias", etc. But in my world, I hear it now and then. It refers to a range of choices. You generally cannot get a size 48 t-shirt. Instead, you get an extra-large. Instead of 50 sizes, you get 4 or maybe 6 choices. Sometimes this kind of thinking helps when a business is trying to streamline and be more efficient, though the customer may prefer a wider range of choices. And the fewer sizes available, the less accurate the sizing becomes.
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Image by Johanna Pakkala from Pixabay
I am better able to handle temptations when I am healthy. That's not exactly obvious. On its face, that statement might be seen as a mistake that should be stated the other way around: when I am able to handle temptations, I am healthy. In fact, both are true.
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Photo by Doris Morgan on Unsplash
Makes me sad, I can't deny it. I want to live a happy and healthy life and I'm not healthy now and not happy. Why? I can't walk. I love walking. And I'm wracking my brain trying to figure out something I can do with this whole bone spur/Achilles injury. Patience.
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Photo by Adam Kontor from Pexels
Perhaps you've heard me talk about how I can't exercise, walk, etc lately and have wondered why.
I suppose this is a good time to say I've been seeing the podiatrist again. Last year I came in with the callus, I was calling a corn in episode 72. A procedure he recommended, short of serious surgery, I had in January since I wanted to wait until I had a fresh deductible.
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Photo by Tima Miroshnichenko:
https://www.pexels.com/photo/a-male-doctor-explaining-the-x-ray-result-of-a-foot-8376148/
Looking back, I got some really good advice from the dietician when I was having regular appointments with her. I know that experience drove the advice she gave me. She had seen plenty of people lose weight too fast and blow their metabolism all to hell, unable to maintain a healthy weight no matter what they ate.
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Photo by Ketut Subiyanto: https://www.pexels.com/photo/crop-kid-weighing-on-scale-4474052/
I think this was a great sort of directional adjustment in my exercise routine. I began regular resistance workouts, took shorter walks. These days I yearn for the times when I had so many activities to choose from. But I have to be patient. That will come again.
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Image by Kevin Phillips from Pixabay
In both episodes 68 and 69, I mentioned recovery foods, and it's a good reminder not to starve myself, even though I'm not exercising near as much as I was when this episode was recorded. Not only will I not gain muscle when I don't eat well, but I can lose muscle as well.
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Photo by Allan Mas from Pexels
In episode 68 I was really trying to move beyond the biggest loser contest, and fill out some gaps in my diet or supplement regimen. That contest was not healthy in the sense that to win it I had to just basically starve myself for 12 weeks. That's not a healthy lifestyle. The one thing that did come of it, other than learning what NOT to do, was that I had an external motivation to move me along.
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Photo by Vinícius Caricatte from Pexels
This is a great statement of how you don't have to go crazy. Unfortunately, a lot of information you get is tied to supplemental products that you really don't need. If you're trying to do this and make money, that's the kind of thing you have to promote. Fortunately, you have Running: A FEVER, amateurs that we are. We have no such alignments.
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Photo by Karolina Grabowska from Pexels
It's good to get all the nutrients you need to stay healthy nutritionally and to burn enough calories to have a healthy body composition and a healthy weight. But immediately what comes to mind is one of those blue zone concepts discovered by Dan Buettner. Specifically, staying in a caloric deficit. Perhaps at first glance, it doesn't make sense. After all, if I consume fewer calories than I need, you would think that eventually, I would die from malnutrition. But that's not necessarily the case. As we get older, we burn less energy and can get by on fewer calories. Also remember that metabolism is tied to caloric intake, so a reduction in calories means lower metabolism, allowing us to get more from the calories we consume. This is why short-term extreme dieting doesn't work. I suppose, like everything, we need a balance.
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Photo by Dominik Martin on Unsplash
https://unsplash.com/@dominikmartin
The point of this series is to learn from my previous success, and also failures. But I said in episode 65 that it isn't about knowledge, it's about just doing it, and it's not easy. That thing about how overcoming an obstacle makes it easier to overcome the next one, so one success is a lot bigger than it may look at first. If I can get through a week without overeating, if I can get through a week counting all the calories from every meal, those things are huge, and the next week it's that much easier, and because of that, I can go further, until eventually, I feel as I did in episode 65, that I can do just about anything. You don't get there overnight and you don't get there easily. It's hard work one day at a time, and one success at a time we finally do get there, and hopefully, stay there.
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Photo Credit:
Photo by Suzy Hazelwood from Pexels:
https://www.pexels.com/@suzyhazelwood
This is a good example of what I had learned about patience I think. I get a sense that slow progress is good. And I should continue to learn, that's key as well. It shows up in what I learned about extremes of hydration and dehydration as well as the metabolic issues I had early in the year.
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Credits:
Tortoise Photo by Joshua J. Cotten on Unsplash: "A giant Galapagos tortoise stares me down while hanging out in a mud pool." from the Memphis Zoo, Memphis, TN, USA. Joshua is available for hire: https://unsplash.com/@jcotten
"Funky Trap Sax" Music by John_Sib from Pixabay
https://pixabay.com/users/john_sib-15655402/?tab=audio&utm_source=link-attribution&utm_medium=referral&utm_campaign=audio&utm_content=4864
"Tense Detective Loop" Music by ZakharValaha from Pixabay
https://pixabay.com/users/zakharvalaha-22836301/?tab=audio&utm_source=link-attribution&utm_medium=referral&utm_campaign=audio&utm_content=10054
Confidence is a result. It's a good reason to work hard. Realize that if I'm not confident in myself, I need to work that much harder.
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Photo by Michael Starkie on Unsplash
In this episode, I am ramping up my resistance training. Something I'm trying to be more consistent at here in 2021.
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Image by Gerd Altmann from Pixabay
Another motivational episode, which I like. I can list the things I've done in my life. I don't count any as great accomplishments, but it has been exciting, and there have been some high points. What do I want the rest of my life to be like, when I'm in my teens again, 113-119, and looking back on it. What about you?
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Photo by Magda Ehlers from Pexels
Photo by Michael Davis Media
I like this episode. Any time I hear good, motivational encouragement, that's good. I like the idea of challenging reality and not limiting myself and persisting.
Hydration. I like the idea of having a goal, at least 8oz for every 16 pounds. For me, that's 17 servings. The dietician told me to add more based on how much I need to lose, but I think 17 is a good intermediate goal. Like the other things, I think keeping track of my hydration will help me get the right amount. And it's real easy, not like tracking grams of carbs or something.
At this time I was able to have 1300-1400 calories. Not too bad.
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Photo by Michael Davis Media
This episode showed the good in getting adequate sleep and the bad in not getting enough. Apart from the mental effects, I wind up getting up later in the morning and missing out on workouts. Also, if you listen between the lines, you can see that there is a relationship between overeating and lack of sleep. I tend to eat later, go to bed later, and when I get there I don't sleep as well. Sometimes it leads to acid reflux, or I don't breathe as well. Whatever the symptoms, it's all part of that vicious cycle of one bad habit leading to another, but the positive side is that good habits behave the same way.
And I am doing a couple of those things right these days. I am eating earlier. I generally aim for 4 pm for supper. And as a result, I am sleeping better. Another thing on my list now is not watching videos, but reading, especially later in the evening. That helps me get to bed earlier and sleep better when I get there. It's a holiday weekend going into a vacation week, so my diet isn't great. But I have been getting plenty of water, and I think the fresh mountain air and a great view of God's creation at the top of Mt. Nebo will do wonders for my mental health this coming week. Happy holidays!
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Photo by KoolShooters from Pexels
This was 2018 but I still love Thorlo socks. Also, I think inversion and traction would help me even though I'm not having the shoulder pain it was started in order to correct.
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Photo by Moose Photos from Pexels
It's time for the perennial favorite top 10 list of the oldest people ever. Living to be 100 is still very rare. According to newretirement.com, worldwide, only 6 in 100,000 will do it. So how much of this really applies to us? I hope it applies to me, but I really don't know. Right now, there's no formula for living to 100. Just not enough data.
The people on this list are those for which there is documented proof of their age. I'll give you the whole list in countdown fashion, the changes since last year, then a little biographical info on a super-centenarian. Super-centenarians are people who have lived longer than 110 years, which includes everyone on this top 10 list.
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Image by Nile from Pixabay
In this episode, the dietician recommended 64oz +8oz per pound you want to lose. I recently read that Tom Brady (see episodes 120,121,122,129,174) drinks between 14 and 37 glasses of water per day, sometimes more. There are so many opinions on how much you need. Personally, I should probably drink as much as I can. I don't think I could drink too much and I'm definitely not getting enough now.
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Full Episode 57:
https://open.spotify.com/episode/0Xd2KuaxC7IaxvHedrc2r8
Tom Brady YouTube playlist:
https://youtube.com/playlist?list=PL0-YNhuffh89maOARmUnz2QCb9r1rNNyi
Photo by Michael Davis
Here we are 28 episodes into the Shattering-the-Yoyo series. I'm not sure how, in episode 56, I got from saying I'm going to stay the same weight for six months, to "I need to ease down". Seems kind of like I was cheating. I was already in really good shape at this point. There should have not been a lot of urgency to lose weight, and the battle for metabolism was in full swing.
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Image by Steve Buissinne from Pixabay
I am starting to notice my step count now that I've started back to working in the office and wearing my fitness watch. It's a great reminder of how stagnant I can be. I have been eating yogurt again, sometimes have the oatmeal for breakfast, though I really like the Bicak breakfast, the "Egg McMuffin". I got a little burned out on oatmeal, and chili as well.
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Photo by Farhad Ibrahimzade on Unsplash
Welcome to 2022! And happy new year to everyone!
In episode 54 I sought medical advice for the first time for my neck problem. I still have the problem, but the arm pain has not returned since I had my physical therapy back then. I have also gained back the weight and that can't be good for my spine. I do notice that there are a bunch of aches and pains that go with being heavy. My knee and feet hurt more. I have occasional back pain, but not often. Anyway, I eventually found out the true nature of my problem and got treatment for it, and that's the real message here. If I hadn't gone to the doctor about the pain, I would never have known how to eliminate it.
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Image by Dr. Manuel González Reyes from Pixabay
I had my biometric screening recently for 2021. This is when the company "incentivizes" me to come in and get weighed, and swabbed and stuck, and measured. Like anything, you can look at it as punishment or reward. Just doing the screening gets me $10 per payday, testing tobacco-free gets me some more, and more for a low enough blood pressure and BMI. I still do have a blood pressure issue in addition to my high BMI. Regular exercise helps lower blood pressure, so I'm starting to do some of that, need to do more. And reducing stress also.
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Image by VSRao from Pixabay
https://pixabay.com/users/vsrao-8105725/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=3168269
I think the calorie log is really important. Not that writing the stuff down in itself is valuable, but by doing that, yes, we learn how many calories are in the foods we eat. Write them down even if you know you're going off diet. That way, the next time you get those 20 chicken nugget's you'll know how many calories that is.
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Theme music "Drivin' Into Town" by Repo Man http://RepoManBand.com
Photo by Sourav Mishra from Pexels
https://www.pexels.com/@photosbymishra?utm_content=attributionCopyText&utm_medium=referral&utm_source=pexels
I've eaten a lot of oatmeal in my dieting in the last few years and I've learned a lot about the different types. Many instant oatmeal products contain sugar. And steel-cut oats have more calories than plain instant, but because they have a lower glycemic index they are a better use of those calories. And I can still get variety by adding my own flavors like cinnamon or adding a little fruit just for flavor.
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Episode 50 is a really good example of adapting to circumstances in order to stay on my health journey and maintain a healthy lifestyle.
I have a tendency to want to not do something if I can't do it the same way I always do. But I was able to break out of this by finding a place to exercise. In this case, I got on a treadmill, which I had rarely done in the past.
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Photo by Andrea Piacquadio from Pexels
Continuing to battle metabolic slow down due to rapid weight loss.
I don't want to dismiss the constant mentions of the beauty of nature that I find in these episodes when I was spending a lot of time walking outside in the beautiful park near my home. I have thought about getting a bike, but I'm still hoping I'll get my foot back in shape quickly. But I think that is a big psychological boost, taking in the beauty of nature as much as I can living in a city.
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Image by vegan lifts on pexels.com.
Welcome to the 5th year of Running: A FEVER!
Several episodes discuss the importance of water and how much you need. Currently, I'm not being very intentional about that. Should be easier since I am working from home still most of the time. I am drinking, but usually, it's coffee or soda.
The standard menu during this time is oatmeal, yogurt, chili, jerky.
Metabolism continues to be an issue, which is why I am now trying to be very deliberate and patient about the rate of my weight loss.
UPDATE 10/2/21 - Well after 4 weeks I was at the same weight as when I started. And though I have usually been patient about this, it's starting to seem like I shouldn't be returning to that initial number. I'm falling down on the job in several respects in the last few days, in how I'm eating, how I'm exercising, and how I am keeping track (or not) of my daily caloric intake. So now I am faced with the discomfort period again which I have discussed before as the starting point for establishing a new good habit. So I'm on it. And hopefully, I'll see some better results in my next update, at least a halt to the regression I'm experiencing now. You keep on working to have that long, healthy, happy active life right up to the very end, and so will I.
Full post at http://RunningAFEVER.com/283
Image by billeagle from Pixabay
The period when I was consulting with a dietician on a regular basis was a good learning time for me. That was really what it was about, so after a while, I really felt like the sessions were not as valuable to me. If you're taking lessons on doing anything, there comes a time when you have to evaluate whether you're using your time valuably -- is that a word? I think I may have just made it up.
I am still using smart balance and olive oil mayonnaise. Every now and then I find a healthier food alternative that costs me nothing in flavor at all, these are 2 examples. Recently I tried some sugar-free Reese's peanut butter cups. And they taste just as good as the real thing. I haven't checked the calorie difference though, so need more research.
One valuable thing I have learned from this episode is another exercise I can do at home. I think at this time I still did not have a gym membership, so it's a good point in the series for that. So I'm going to try some of the ab exercises.
UPDATE 9/25/21. This week I have missed exercise a few times and also not counted calories or weighed myself every day. These are foundational keys to success I think, and binding them all together is the power of habit. That's why it's important to just get on the stationary bike no matter how long I use it, and to pick up the weights on my resistance training days no matter how much lifting I do.
Today I am 281 pounds, significantly heavier. But my weight has fluctuated wildly this week. One day I was down 8 pounds in the 4th week, 2 pounds lost per week. And today I am 7 pounds up, almost 2 pounds gained per week on average. It's a long trudge to a healthy weight, and I need to keep putting more weeks into the average to get a good trend going.
So today I weighed myself and got back on the bike. And I'll count my calories and trudge on.
In other news, I had my annual biometrics measurement at work this week, the main significance of which is that I know some stats about myself. My BMI is 38, almost 10 points over the allowed level, so I will be paying the fat tax this year. I haven't been calculating my BMI and my scale still is not giving me that info. But based on what happened in 2018 I have a pretty good idea of what my weight should be. No doubt I have lost some of the muscle mass gained back then, but I'm not too concerned about it. And I plan to increase my resistance training.
There is still much work to do!
Finally, we've reached our 4-year anniversary! Thanks for listening and making this a fun, and enlightening, and valuable exercise for me.
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Photo by Andres Ayrton from Pexels
Welcome to the 18th in our series shattering the yoyo. Episode 46 was really about the external factor, motivation. And that's important to what I'm doing now, but the key word is DOING. So the philosophy is great, but what I am really interested in now is the action I was taking. I recommend if you haven't heard the episode, that you go back and listen, that's RunningAFEVER.com/46, IF you want to hear some great motivational philosophy.
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Image by Free-Photos from Pixabay
https://pixabay.com/photos/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=1245920
It's interesting to hear this, and I remember how good it felt to fit into those clothes. I felt pretty good, and you can tell I was really enjoying life, I was commenting on the beauty all around me, the spillway, the water, ducks, dogs.
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Photo: "Duck at Lake Fayetteville" by Michael Davis
I feel like I really am learning as I listen to this, even though it was the tail end of the Biggest Loser contest. At that point, I was talking the talk but not yet walking the walk. I couldn't resist starving myself for the contest.
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Image by truthseeker08 from Pixabay
https://pixabay.com/users/truthseeker08-2411480/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=1917895
So here is the problem. You can hear by the sound of my voice, though I am trying to speak to myself with this rational idea of losing weight slowly, gaining health, not losing weight, etc. There is still a kind of pride there. And you know the old saying 'pride goeth before a fall'?
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Photo by Tim Wildsmith on Unsplash
At this point in my fitness journey, I did not have my own biometric impedance analyzer. I could get that measurement at my dietician, otherwise, I was just using BMI to estimate my body fat. Since then I have acquired a scale that gives me BIA as well. And right now, I don't have a body fat number because I just started using my scale again and that function is currently not working.
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Photo by NeONBRAND on Unsplash
When I recorded this episode I had lost 50 pounds, more than ever, and I had a goal of losing 100 total within the year. That's probably twice as much as I should have lost. I think when I spoke with my cardiologist a few weeks ago, he said something like 3 or 4 pounds a month. So my goal of a pound a week is right in there.
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Being reasonable, having patience is a recurring theme in my diet and exercise work. I've been on both ends of each. Eating too much or too little, exercising too much or too little. You might say I am an expert at impatience.
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Image by Robin Higgins from Pixabay
https://tinyurl.com/robin275
One of the things you notice I'm doing is counting calories. I have not been doing this very accurately this time, and I need to have that done by the next time I do an episode.
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Image by Oberholster Venita from Pixabay https://tinyurl.com/venita100
In episode 38 I met with Tom and we talked about our goals and priorities.
At the time I had set the specific goal of running two complete laps at Lake Fayetteville in a day. I wound up meeting the goal, adjusting for the fact that by November of 2018 I had decided that running was not a healthy option, so I walked the 10.5 miles instead.
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Image by Gerd Altmann from Pixabay
Closing music courtesy of the band Repo Man
In episode 37 I took advantage of a rainy day to start weight training which I continued to great success. So far this year I have rejoined my gym. I didn't work out much at home, including strength training.
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Image by Free-Photos from Pixabay
Closing music courtesy of the band Repo Man
I made a big mistake, but one that can be corrected. This is one lesson that I learned and remembered. It is a strong memory, perhaps because of the suffering I experienced. Medicine today is amazing, and it works if you use it and use it properly. So I have never gone back to the starvation diet, which makes my medicine not work.
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Closing music courtesy of the band Repo Man.
I can really identify with the feelings expressed in episode 35. And it reminds me that when I can work out I should be grateful for the opportunity.
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Photo by Matheus Ferrero on Unsplash
Last week I had a couple of COVID symptoms. I had some nausea and even though I had slept seven or eight hours the previous night, by mid-afternoon I was completely exhausted. Now, the list of symptoms is pretty common, so I think most people are likely to get at least a couple at once at some point. So after all this time I finally had two of the symptoms and so I thought I would play it safe and get tested.
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Image by Shafin Al Asad Protic from Pixabay
It's amazing looking back knowing what I now know.
I didn't include this cut, but I made a comment to the effect of "you'll never see me wear less than this." It was because I was embarrassed about my body. But toward the end of the year, I felt really good about it and would even go out in a relatively tight t-shirt in my street clothes, or shorts on the trail.
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Well you can see I'm not only getting no more than 600 calories and STILL trying to "ramp up".
The amazing thing is how calm I am and how not-hungry I am. I am forced to be more moderate in my exercise, but my dieting is still very extreme.
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This is a brand new book, it was a gift from my mother, who knows I am interested in stuff like this. And I was very interested. First of all it is written well. You don't have a be a doctor or scientist to understand it. Lauren Aguirre is a journalist and that helps.
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One of the realizations I had in early 2018 was the importance of habit and sleep. And I have some new insight into that. If you think you only need, for example, 5 hours per night, it may be just because you're used to it.
Read the full post at http://RunningAFEVER.com/265
When I recorded the third episode of 2018, I was almost starving myself. Still taking it slow with the injury and getting back into the workout, so that's good. But this time I actually give you what I ate for the day, 2 apples and a small salad. Not necessarily a bad day, but that should not be the everyday diet. There was hope then, and there is hope now. I have done this before; I can do it now. Only now I can do it better. Slower, but healthier. Patience is not easy to come by, let's face it. That's the lesson I learn from episode 31. You can review it at http://RunningAFEVER.com/31. It's hard to be patient; let's be honest. But it pays off.
See this post at http://RunningAFEVER.com/264.
Photo by Kyndall Ramirez on Unsplash
This is the second installment of "Shattering the Yo-yo". What I'm trying to do is to break the cycle of up-and-down dieting that I have been in.
Read the full post at http://RunningAFEVER.com/263
"Love Me Now" by Repo Man, used by permission
Image by Ryan McGuire from Pixabay
My plan is to "shatter the yo-yo" that has been the course of my weight throughout my life. Up and down and back up again. 2020 was a rough year for my health, and I put on a lot of weight.
So now I'm turning back to what I did right and what I did wrong in 2018 when I saw a drastic improvement in my health.
Read the full post at http://RunningAFEVEr.com/262
It is obvious that I am out of shape, unhealthy, and need to make a change. What to do?
Read the full post at http://RunningAFEVER.com/261
In this episode I review Amazon's new wearable smart speaker, Echo Frames. See the unboxing on the YouTube channel.
http://RunningAFEVER.com/260
It's the first time I've been out and about in an exercising way in a while. I've just been doing walks around the house. I'd do about a mile inside the house, maybe a little dumbbell action. Not the best. Part of being healthy is being mentally healthy, and being outside helps with that.
Read the full post at http://RunningAFEVER.com/258
Resistance is not futile. I am at the "old stomping grounds" to take a little walk today. Overcoming resistance is the big idea today. It has been a theme in the show. I've talked about habits a lot. This is a big day for me. A while back I overcame the resistance to breaking my good habits and formed some bad ones. And today I am trying to go the other way. It takes one day, or one incident at least, to overcome that.
Read the full post at http://RunningAFEVER.com/257
A while back I read a fascinating book called The High Frontier about how we can and should build a society in space. Jeff Bezos's company Blue Origin has exactly this as its mission. This got me thinking about a lot of things having to do with the topic, and naturally, I landed on the focus of this podcast, fitness, diet, and medicine. And I was intrigued by the considerations we need in order to make this space society a reality.
Read the full post at http://RunningAFEVER.com
Image by alan9187 from Pixabay
The DASH diet can save your life, literally. High blood pressure is the leading preventable cause of death. 54% of strokes and 47% of heart attacks are caused by it. And the DASH diet is clinically proven to decrease blood pressure and help keep you alive.
Read the full post at http://RunningAFEVER.com
Longevity is a key aspect of what we try to do on this show. I can't tell you a whole lot about how to live a good life. But I assume we will find a way to do that, and that life will be so good that we'll want it to last as long as possible. We do that, by loving our lives and taking care of them.
Longevity, as an average, generally increases over time, at least in recent times. One way you can see this is to go to the actuarial tables of the social security administration in the U.S. Currently, on the website only the data from 2004 to 2017 are available in an easy to digest table, and there is more if you dig deeper and know something about statistics, going back to 1900. At birth, someone born in 2017 is expected to live 80.96 years. Someone born in 1900 was likely to live only into his or her late 40's. When I was born in 1966 the number was into the late '60s. But that doesn't mean I'm going to die in my 60's, because with each year you live (or more accurately don't die), you increase your life expectancy. So that today, statistically, on my birthday in 2017, the year I started this show, I was expected to live another 28.82 years, to the age of 79.82. And I have no doubt increased that in the ensuing 4 years. In other countries, I think records may have been better over 121 years ago. In this country, we were generally a bunch of protestant farmers for most of our history, most of whom could not read or write. We have a lot of listeners in other countries though, and I'd love to hear from you on the life expectancy in your own country, leave a comment at runningafever.com.
Now all this is very interesting, but today what I'm trying to bring to light is how serious the COVID-19 pandemic impact has been. Millions of people, over 100 years of progress, and now all that has changed.
Read the full post at http://RunningAFEVER.com/252
"Downward Trend Graph" by danielfoster437 is licensed with CC BY-NC-SA 2.0. To view a copy of this license, visit https://creativecommons.org/licenses/by-nc-sa/2.0/
Each year I list the 10 longest-lived people and talked a little about new ones on the list and how it has changed. The only changes this year were Kane Tanaka moving up to 3rd place, the disqualification of American Lucy Hannah, and the addition of Lucile Randon, known by her religious name Sister Andree. She's 10th all-time in longevity and currently the 2nd oldest living person and the oldest living European. You move up quickly on this list. If she lives another year, she will be 4th, behind Kane Tanaka.
Read the full post at http://RunningAFEVER.com/251
This is one of my favorite series and one of yours too. Our episodes on the longest-lived people are some of our most popular. What I do is present the list of the longest-lived people of all time. I'll also go into detail on any new additions to the list.
We're talking specifically about the people who have lived the longest, with documented proof. I'll give you the whole list, talk about what's changed since last year, and ask some questions. What can we learn from the lives of this list of the royalty of longevity?
Read the full post at http://RunningAFEVER.com
I always liked those commercials with Wilford Brimley about DIE-UH-BEET-US. Kind of funny. But for all those people who suffer from the disease, of course, it is no laughing matter. It can be pronounced DIE-A-BEET-IS or DIE-A-BEET-EASE. The full name is Diabetes Mellitus The name comes from the Greek diabetes meaning siphon, and the Latin mellitus meaning sweet.
People who have diabetes have an impaired ability to produce or respond to the hormone insulin, which regulates the metabolism of carbohydrates. This causes elevated levels of glucose in the blood and urine. There are several types, and we'll take a look at each of these.
Read the full post at http://RunningAFEVER.com/249
Almost everyone is concerned about how to get the COVID-19 vaccines now that they are becoming more available.
Did you know that you may be able to get it even if you are not "eligible"?
Read the full post at http://RunningAFEVER.com/254
Image by Hakan German from Pixabay
Today I got my first COVID vaccine shot. It was the Moderna vaccine. Two shots are required one month apart. I got my first one today (March 23, 2021), and my next one will be on April 20. I'll let you know how that one goes as well. I went to Springdale Community Clinic, which is a ministry of St. Francis House in Northwest Arkansas. It's the first time I've been there, but I believe it is a clinic for anyone, whether you have insurance or not. I heard about it from someone at work, who gave me a phone number. I texted VACCINE to that number. Later they called me back. They asked what my qualifying characteristic was. In my state, we are in Phase Ic, including IT workers, of which I am one. It also includes people in the food production industry, which is the industry of the company I work for.
When I got to the clinic, I had to answer a few questions and sign a consent form. Then I sat down to wait to get the shot. They gave me a five-page fact sheet published by Moderna. You can get it here:
https://www.fda.gov/media/144638/download
Read the full post at http://RunningAFEVER.com/253
The Running:A FEVER podcast is now heard in 62 different countries, some of which I have never heard of before. But I am grateful for all of our listeners everywhere around the world.
It's been a long time since I dedicated a whole episode to a listener country, but I decided to do that for one of our newer listener locations because even though Norwegians didn't start downloading until 2 years into the show, they have risen to the 3rd most downloads ALL time. And in the last couple of months, they are second only to my home country of the US. And English is not even their primary language. Makes me wonder how I would do if I made episodes in other languages. So anyway, you see that I just had to dedicate this episode to these great people.
Read the full post at http://RunningAFEVER.com/248
Photo by Bit Cloud on Unsplash
I love ibuprofen. Advil in particular. I have been taking this pain-reliever for decades. Pretty much any kind of headache, pop 4 of them, and I'm good to go. And I've always known if something came out about long-term adverse effects, I would be in trouble. So in this episode, we're going to learn a little about this wonder drug, its history, and most importantly, long-term effects on our health.
Read the full post at http://RunningAFEVER.com/247
I took a little vacation on an out-of-the-way AirBNB property and recorded this episode while walking on a couple of trails there. It was good to be away from all the pandemic tension for a while, and to be outdoors without having to wear a mask. It was a good chance to recharge and work on my mental health, and I got a little exercise in the bargain. This was also one of the few walking episodes I did toward the end of 2020.
http://RunningAFEVER.com/246
Welcome to the 17th and final episode in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable in some cases. So I've set out to learn as much as I can and bring you along with me. This is the longest series I've ever done on the show and I hope you've been pleased with the format. I have certainly learned a lot about dementia. How devastating it can be to victims and families, how difficult it is for doctors to diagnose and treat. There is a sense of hopelessness about this disease, but there is hope, as I think I've shown in this series.
Well this is the final episode in the series, and the last in the episodes about prevention. Sleep seems like the easiest form of prevention there is. But lack of sleep can have a serious impact on mental health. And getting sleep can be harder for people at risk for dementia if they suffer from chronic illness and have poor lifestyle habits.
Read the full post at http://RunningAFEVER.com/244
Welcome to the 16th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable in some cases. So I've set out to learn as much as I can and bring you along with me.
As promised, this series has focused on prevention of dementia as much as anything else. We want to be informed about the disease, but more than that we want to prevent it. So I'm happy to be able to offer some information on how we can prevent dementia in the course of our journey of learning here.
When you think about mental health, physical exercise might not be the first things that comes to mind. But the brain is a physical organ, and it's health depends on a foundation of good overall health. But there are some specific benefits of exercise that apply to dementia and its delay, mitigation, and even revention.
Believe it or not, exercise can cause new synapses to form in the brain. According to an article on the Harvard University website, sustained aerobic exercise may be the best way to generate neurons.
Just walking, which I used to do on every episode of this show and hopefully will again soon, can have a seriously good impact on the brain. One study of adults who were healthy but considered sedentary found that when they walked for 40 minutes, three times a week for a year, there was a 2% increase in the size of the hippocampus. That's amazing. You know, the brain usually decreases in size later in life. And the hippocampus is perhaps the most important part of the brain when it comes to memory.
Exercise in general is of course generally a good idea, and we know that by preventing cardiovascular disease we can also work towards preventing vascular dementia, which I consider to be the most preventable type of dementia.
So get some aerobic exercise. Be creative. Do you like rollerskating? How about riding a bicycle or unicycle, or a skateboard. Go for a canoe trip or a hike. Get a fitness watch and track your steps, trying to increase them over time. Take the long way back from the mailbox. Use a push lawnmower. Find reasons to go upstairs or downstairs more. Dance. Anything to get your body moving for a good while on a regular basis. Aim for at least 20 minutes at least 3 times per week, but get started increasing your aerobic exercise. Every little bit helps, and once you get started, it will get easier.
References:
https://www.health.harvard.edu/mind-and-mood/can-you-grow-new-brain-cells
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6509468/
Outsmart Dementia. (2020). The latest tools for controlling cognitive health -- preventing dementia and Alzheimer's disease. Morton Grove, IL: Publications International, Ltd.
Welcome to the 15th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable in some cases. So I've set out to learn as much as I can and bring you along with me.
As promised, this series has focused on prevention of dementia as much as anything else. We want to be informed about the disease, but more than that we want to prevent it. Every time I hear that cry of "increasing awareness", as good-intentioned as it may be, it's not really an action-oriented sentiment. So I'm happy to be able to offer some information on how we can prevent dementia in the course of our journey of learning here.
Read the full post at http://RunningAFEVER.com/239
Welcome to the 14th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable in some cases. So I've set out to learn as much as I can and bring you along with me.
We've discussed diet quite a bit on the podcast, and usually, it has more to do with maintaining a healthy body fat percentage than anything else. But did you know that diet is also important for mental health? In the last episode, I brought up a fact that was new to me, that obesity is related to brain function, particularly memory. So in what other ways can what we eat impact how healthy our brains are?
Read the full post at http://RunningAFEVER.com/237
Welcome to the 13th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable. So I've set out to learn as much as I can and bring you along with me.
This episode is about improving your memory. When it comes to brain function, there's nothing more important than memory. Memory loss is a symptom of dementia and an effect of the disease. And while improving it may not prevent dementia, it certainly gives you more to work with, so you can have a fighting chance at reducing the overall effects. So here are some tips that can help us sharpen this valuable tool.
Read the full post at HTTP://RunningAFEVER.com/236
Welcome to the 12th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable. So I've set out to learn as much as I can and bring you along with me.
Prevention is really what this series is all about. Nobody wants to know a bunch of stuff about a disease for which there is no hope. And there are a lot of people saying that, and I want to contradict them as much as I can here. So here is another episode in which I'll talk about concrete steps you can take to prevent dementia.
Read the full post at http://RunningAFEVER.com/235
Welcome to the 11th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable. So I've set out to learn as much as I can and bring you along with me.
For the first few chapters of the series, we talked about dementia itself, the different types, symptoms, and a little about prevention. We have switched to some more fundamental concepts about the brain. In the last episode, we talked about how memory works. Today we'll focus specifically on how aging affects the brain.
Read the full post at http://RunningAFEVER.com/234
Welcome to the 10th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable. So I've set out to learn as much as I can and bring you along with me.
Thus far in the series we have talked about dementia itself, the different types, symptoms, and a little about prevention. Now I want to get into some more fundamental concepts about the brain itself. So for the next two episodes we'll talk about this amazing organ, and today we'll focus specifically on memory, which is affected deeply by dementia.
Read the full post at http://RunningAFEVER.com/233
Welcome to the 9th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable. So I've set out to learn as much as I can and bring you along with me.
By now, if you've been with me, you know what dementia is, and you know some of the different types. Today we're going to talk about preventing dementia, which is the whole point, right? As you might expect, this is where my main interest lies in this series. I mean, you need to know something about the enemy before you set about fighting him, but the fight is the thing, and like Sun Tsu said in the art of war, "The greatest victory is that which requires no battle." So that's what we're going to do. We're going to defeat dementia before we have to fight it.
Read the full post at http://RunningAFEVER.com/232
Welcome to the 8th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable. So I've set out to learn as much as I can and bring you along with me. In part 3 I went through the many types of dementia, and we're going to have separate episodes on the most common of these. This is the 5th and final of that series-within-a-series, and it's about Mixed Dementia.
Read the full post at http://RunningAFEVER.com/231
Get more Running:AFEVER articles on Medium:
http://RunningAFEVER.com/Medium
Welcome to the 7th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable. So I've set out to learn as much as I can and bring you along with me. In part 3 I went through the many types of dementia, and we're going to have separate episodes on the most common of these. This is the fourth of that series-within-a-series, and it's about Lewy Body Dementia (LBD).
Read the full article on Medium
https://medium.com/@michaeldavismedia/lewy-body-dementia-affects-over-one-million-americans-over-50-82a334d13c86
I guess I have a musical mind, I always get music in my head when something comes up in conversation or otherwise. I was thinking of a couple famous 80's songs, but did you know there are over 1000 songs with the title "Rumors"? Seems like a popular topic, and almost always very problematic. It implies something less reliable than information, or news, or data, or even story.
Read the full post at http://RunningAFEVER.com/238
Welcome to the 6th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable. So I've set out to learn as much as I can and bring you along with me. In part 3 I went through the many types of dementia, and we're going to have separate episodes on the most common of these. This is the third of that series-within-a-series.
Read the full post at http://RunningAFEVER.com/229
Welcome to the 5th in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable. So I've set out to learn as much as I can and bring you along with me. In part 3 I went through the many types of dementia, and we're going to have separate episodes on the most common of these. This is the second of that series-within-a-series.
Read the full post:
https://medium.com/running-a-fever/vascular-dementia-is-the-most-preventable-form-of-dementia-2bb4f64bd328
I'm doing a whole series on dementia, and this is part 4. In part 3 I went through the many types of dementia, and we're going to have separate episodes on the most common of these. This is the first of that series-within-a-series.
Read the full post at http://RunningAFEVER.com/227
Welcome to the 3rd in our 17-part series on dementia. About 50 million people suffer from dementia worldwide. It is a debilitating disease, but it may be preventable. So I've set out to learn as much as I can and bring you along with me.
Read the full post at http://RunningAFEVER.com/226
There is a group of brain disorders in which the patient experiences a loss of cognitive function. The name used for this group is "Dementia". So it's not one particular ailment. But a group of them that have certain things in common. The cause of these disorders is thought to be the deterioration of brain cells. This is a natural process that occurs throughout our lives, but in people with dementia the loss of these nerve cells (neurons) is far greater. A normal adult brain has about 100 billion neurons. Also some sources indicated that at least one type of dementia shows no significant loss of neurons, indicating that other factors are at play.
Read the full post at http://RunningAFEVER.com/225
I'm sorry to interrupt our fascinating study of dementia, but this new article about COVID-19 is somewhat related and very timely, so I thought I should bring it to your attention.
Last week a report was released of a study conducted by Dr. Adam Hampshire of Imperial College London. This has been widely reported, I have some links in the show notes at http://RunningAFEVER.com/245. The results are new, so they have not been peer-reviewed. 84,000 people who had recovered from COVID-19 were studied and found to perform worse on cognitive performance tests than demographics would normally predict. The difference was found to be equivalent to a 10-year decline or an 8.5-point difference in IQ.
Read the full post at http://RunningAFEVER.com/245
This episode is the beginning of a major series. I have planned 17 episodes in the series, so this will take us a few weeks into 2021. The subject is dementia. I think it's important. It affects 50 million people worldwide. But this wouldn't necessarily convince me to spend so much time on this disease. The fact is, some pretty reliable sources of medical information say that dementia is a preventable disease. And since we want to be healthy as long as possible here on Running: A FEVER, we definitely want to do whatever we can to prevent dementia.
Read the full post at http://RunningAFEVER.com/224
An annual physical is essential to optimal health management. If you are fortunate enough to not have any medical problems throughout the year, or any chronic disorders that need to be managed, it at least gives you one meeting with your doctor, in which you can ask any of those nagging questions you have. He might also have some good ones for you. This time my doc asked me if I had any skin rashes.
Read the full post at http://RunningAFEVER.com/243
Believe it or not, I like going in to see my doctor. For someone who cares enough about health to do a podcast episode every week on it, it's a chance to get some professional insight and real-life point of view on medicine. Plus he's just a nice guy.
I'll have a separate episode on how my annual physical went and what you can learn from it. But today I'll share with you how a primary care physician is handling the pandemic.
Read the full post at http://RunningAFEVER.com/242
Medical Dept. I wanted to emphasize hydration in a couple of episodes. This is especially important in hot weather, but really it is something that is important year-round.
Running: A FEVER interviewed pro wrestler and bodybuilder David Hernandez. In this episode he talks about hydration and its importance in terms of performance, health, and safety. We talk about "cutting" in preparation for a bodybuilding show and how hydration affects vascularity, and about heat- and hydration-related illnesses and how they can be especially dangerous to athletes.
http://RunningAFEVER.com/223
Medical Dept. This episode I'm joined by my friend, who just happens to be a dialasis nurse. I wanted to emphasize hydration in a couple of episodes. This is especially important in hot weather, but really it is something that is important year-round.
It is technically possible to drink too much water, but this would be extremely rare. Your body is going to tell you you need to stop long before you drink too much.
Insufficient hydration can cause kidney failure even though it is not common. And anything that reduces circulation can also increase the risk for kidney disease. The main thing to remember about blood supply to the kidneys is, as in all organs, it is affected by cardiovascular disease, the number one cause of death. Avoiding this is paramount.
Read the full post at http://RunningAFEVER/222
Episode #222
Well, I love my coffee. I don't think about it much though. I mean usually I don't pay attention to it, it's more of a comforting morning ritual. But the other day I noticed how flavorful my coffee was. Turns out it was Rwandan. Rwandans make a mighty mean bean, that's for sure. I get the whole beans. I have a coffee maker with a built-in grinder. I just fill it up with water, a filter, and the beans, then I have one button to push and everything else is done.
Read the full post at http://RunningAFEVER.com/218
I love honey, especially our local Mountainburg honey and other local honeys around here. Hmm . . . local honeys . . . Uh, anyway Mountainburg honey has a nice buttery flavor. I eat it on toast with Smart Balance, but I preobably use more of it making homemade granola. And it seems to taste even better when I think that it's good for me. But is it?
Read the full post at http://RunningAFEVER.com/217
Last year I counted down the 10 longest-lived people and talked a little about each of them. But the only change since then has been the addition of Kane Tanaka, who is now #6 on the list and moving up, as she is still living. You move up quick on this list. If she lives another year, she will be 3rd.
Read the full post at http://RunningAFEVER.com/212
We know what COVID-19 is, the disease caused by the SARS-COV-2 virus. Very serious, very uncomfortable, very infectious. I want to talk about the relationship between inflammation and COVID, but I've realized I don't really know much about inflammation in general. So I'll start with defining it.
Read the full post at http://RunningAFEVER.com/241
In episode 220, I mentioned PMIS or Pediatric Multisymptom Inflammatory Syndrome, as a complication affecting some children diagnosed with COVID-19 disease. COVID-19 is the disease. The virus is officially called SARS-COV-2. Now, I've heard about this in the news, and I thought it might be a new disease split off from COVID. The first wikipedia article appeared in May of this year. It is similar to Kawasaki disease, which was discovered in 1961.
Read the full post at http://RunningAFEVER.com/221
In the midst of everything we're doing and experiencing and all the bad news, it's easy to forget that many thousands of people have recovered after being sick with the COVID-19 virus. That being the case, we should have some information on any residual effects of the disease.
Read the full post at http://RunningAFEVER.com/220
Running: A FEVER interviewed professional wrestler David "El Pero" Hernandez. He tells us what it's like being a pro wrestler, his influences and inspiration, how he got into this entertaining sport and his hopes for a future career in the big time.
http://RunningAFEVER.com/216
Running: A FEVER interviewed competitive bodybuilder David Hernandez. He tells us how he went from an overweight teenager to a healthy man with less than 20% body fat. He relates his inspiration to get into the sport, and how he works in a schedule of intense workouts and a training diet into his schedule.
http://RunningAFEVER.com/215
Well a lot of us have been pretty much home bound and not by choice necessarily. It's certainly possible to get out, but we incur risk to ourselves, our families, and others of contracting or spreading the COVID-19 virus. There is not a complete knowledge of what harm it does, and I have heard statements about possible long-term effects. I'm sure we'll get into that later.
Read the full post at http://RunningAFEVER.com/219
Last year I did a whole series on the longest-lived people ever. It's 2020 and time to update the list. We're talking specifically about the people who have lived the longest, with documented proof. I'll give you the whole list, talk about what's changed since last year, and ask some questions. What can we learn from the lives of this list of the royalty of longevity?
Read the full post at http://RunningAFEVER.com/211
I’ve been thinking a bit about old age lately.
From time to time I discover a book or TV show or movie and it gets me to thinking. I’ve been watching an old British show called Absolutely Fabulous. It deals humorously with the issue of aging, especially for women.
Read the full post at http://RunningAFEVER.com/210
I went for a walk with a good friend this morning, 5-point-screw-5 miles around Lake Fayetteville. It had been months since I had seen him in person. It was humid, Our featured photo shows the fog we saw coming off the water. Reminded me of an old Deep Purple song.
Read the full post at http://RunningAFEVER.com/214
How long, O LORD, will I call for help, And Thou wilt not hear? I cry out to Thee, “Violence!” Yet Thou dost not save.
Seems like forever we have been quarantined, wearing masks, wiping down our groceries, and acting like everyone around us has the plague. Is that what this is, a plague.
Read the full post at http://RunningAFEVER/213
This episode is a quick update on what's going on with me, just another human living in the age of COVID-19. It is mid-may as I record, on a wet day at Lake Atalanta, the city park in Rogers, Arkansas.
Read the full post at http://RunningAFEVER.com/208
So I've been reading about Einstein and learning quite a bit about his theories. I really had no idea what relativity meant. In college I knew a physics major who would say: " Attitude check: I hate this place...Relative attitude check: My mother hates this place."
Read the full post: http://RunningAFEVER.com/206
Today my friend Jill and her dog Sachi join me at Lake Atalanta for a social-distanced jaunt and discussion about how the world has changed recently and how the COVID-19 virus has affected how we live, exercise and try to keep ourselves healthy.
Read the full post at: http://RunningAFEVER.com/209
I’ve not been working out for a few weeks now. It started as a problem with my foot. It was difficult to wear most of the shoes I have. For a while I was wearing only my walking shoes everywhere. And when I walked I still had pain. So I stopped walking and playing racquetball. And for some reason I stopped lifting weights as well, even though I could probably have lifted in my walking shoes without too much trouble. This is fine. I’ve had these injury setbacks before and always come back. But this time something was different.
Read the full post at http://RunningAFEVER.com/205
This is a special episode. I am releasing it immediately, though I am still on a break until June. I'll call it RAF207, it is being released out of order.
I'm recording in March of 2020. I know that probably everyone listening to this is affected by this issue. I thought you might want to know my thoughts and how I am approaching things.
What we are talking about is a virus. It is part of a category of viruses known as corona viruses. It is also referred to as the Coronavirus, Novel Coronavirus, Wuhan Coronavirus (named after the supposed origin province in China), or COVID-19, which means Coronavirus disease of 2019. The official name is Severe Acute Respiratory Syndrome Coronavirus 2 (SARS-CoV-2).
Read the full post at http://RunningAFEVER.com/207
"Breaking News" .... I am going to be taking a break from the regular release schedule starting now (November 2019).
I think it's important to explain this to you and what the near future holds for the Running: A FEVER podcast. It's now been two years since we started, so congratulations! In November 2017 I was exercising once per day and recording once per day. I released episodes weekly at that point. Becuase the show was mostly just about my journey and my personal experience on the road to better health, I was able to do twice-weekly episodes even after going to a more reasonable exercise schedule. The episodes have been coming out every Wednesday and Friday since February of 2018.
Read the full post at http://RunningAFEVER.com
Do you do New Year's resolutions? What are your goals for the next year. Why not set them now so you can get a head start? That's what I like to do, and this year is no exception. I started doing this when I started the podcast. I did a 'Life Plan' in November of 2017. And since then I have looked at this time of year as a time for planning the coming year.
Read the full post at http://RunningAFEVER.com
I'm in the studio today because I am still having trouble with my toe. I think I can exercise, but I can only wear my walking shoes and I need to use these special pads. I'm all out of the pads, because it looks like the healing process will take longer than I had hoped.
Read the full post at http://RunningAFEVER.com/202
Episode 101 was called Running A FEVER 101, and I thought it would be appropriate 100 episodes later to have something similar, not just about the show, but a summary of some things we have learned.
Read the full post at http://RunningAFEVER.com/201
For our 200th episode I thought I would take you along on a typical day with me, from rising at 4:30 a.m., through my workouts and meals, through to the end of the day. My routine is very different than it was when I recorded episode #1.
I wake up and get to the gym by the time they open at 5:00 a.m. Today I'm playing racquetball. I alternate racquetball and lifting weights.
Read the full post at http://RunningAFEVER.com/200
What is good cholesterol, and what is bad? We're concerned about cholesterol because it has become common knowledge that too much can lead to heart disease, which is the number one cause of death in most of the developed world. But cholesterol isn't all bad. There is also good cholesterol, and if you have enough of that, your risk of heart disease actually drops!
So what are the types of cholesterol, which is good and which is bad, and how do we get more of the good kind and less of the bad?
Read the full post at http://RunningAFEVER.com/198
The original source for this topic is Dr. Anne Brunet, PhD, a video from the Stanford University YouTube channel. This is very much from an academic, research point of view. So not a big-picture view of what causes a shorter or longer lifespan. Some of it is actionable, but some is just research. specifically on 'model organisms' - animals that have similar aging profiles to humans. Mice. Worms. But very interesting in terms of some things that could have a big impact on longevity.
Read the full post at http://RunningAFEVER.com/198
38 countries have downloaded RAF in the last year. Sweeden has fallen to #5, they used to be #2. Australia has taken over the #2 spot and they are really coming strong. Germany is a surprise at #2. I would think it would be the UK or another English-speaking country, but I'm happy to have my German listeners. Welcome! And I'd love to hear from you.
So what do we know about Germany?
Read the full post at http://RunningAFEVER.com/197
This topic was suggested by reader Hollie, who commented at http://RunningAFEVER.com/189:
"Hi, I аm thinking аbоut lооsing weight. I dоn’t knоw whаt рrоgrаm I shоuld fоllоw. Whаt dо yоu think аbоut red teа рrоgrаm?"
So, first I want to discuss red tea itself, then we'll get into what Hollie calls the "red tea program".
Read the full post at http://RunningAFEVER.com/196
A little expert information from my friend Robert Smith, RN, a specialist in dialysis, as we hike the Yellow Rock Trail at Devil's Den State Park.
http://RunningAFEVER.com
Today I take a peaceful relatively short walk at a new part of Lake Atalanta, peaceful Pleasant Ridge, which is more of a walk through the woods than a walk around the lake like the other loop I have taken in previous trips here.
As I walk this lovely trail I reflect on my "old new strategy". This refers back to episode 70's "new strategy". At that time I was transitioning from a program of mostly walking to one of mostly strength training, with some evening cardio built in. My walks had lengthened to at a full five-point-screw-five miles, and I started only walking once every week or two. Meanwhile I would lift weights every weekday. That worked well for what I needed at the time. I built a lot of muscle in my first year of serious weight-lifting. But I was walking twelve miles a week at my slow pace.
Weight 7-day Avg. (change since Jan 2018): 216 (-59)
Total Distance (total since Nov 2017): 4.86 Miles (580.88)
Steps: 12,318
Muscle Mass 7-day Avg. (change since Aug 2018): 147.99 (+5)
Body Fat 7-day Avg.: 31%
Daily Sleep Duration 7-day Avg: 8 hours
2019 Goal: 15% Body Fat
Today I record from the traction machine, which may not be a first in the entire history of podcasting, but it is definitely a first for this podcast. However, you'll get to see it again as part of our milestone 200th episode coming up in a few weeks, including some video.
Yesterday I was a bit of a grouch, because I did not get a perfect score on my biometrics screening. I was overweight by 3 pounds, and missed the waist measurement by an inch. My blood pressure was also high, but I will appeal that because only a few days prior, I had a great reading at the cardiologists office. In that visit he cut the dosage of one of my blood pressure medications in half. So I'll be able to use that documentation to circumvent the bad blood pressure reading. They use some pretty cheap equipment in the screenings, and there have been many complaints, re-measurings, and appeals due to bad blood pressure measurements.
Read the full post at http://RunningAFEVER.com/193
Weight 7-day Avg. (change since Jan 2018): 217 (-57)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (576.02)
Steps: 8,098
Muscle Mass 7-day Avg. (change since Aug 2018): 148.45 (+5)
Body Fat 7-day Avg.: 32%
Daily Sleep Duration 7-day Avg: 8 hours
2019 Goal: 15% Body Fat
I am in the final weekend before my annual biometrics screening to determine how much I'll have to pay over and above my insurance premiums for my health plan at work. So I am busy eating nothing and trying to burn as many calories as possible.
I'm recording while walking on my treadmill. Since I'm not eating, I did not want to go out on the trail and find myself undernourished a couple of miles from my car. So that's why I'm here on the treadmill.
Read the full post at http://RunningAFEVER.com/192
Weight 7-day Avg. (change since Jan 2018): 221 (-54)
Workout time: 10 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 6,120
Muscle Mass 7-day Avg. (change since Aug 2018): 152.65 (+9)
Body Fat 7-day Avg.: 31%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
These are shoes specifically designed for weightlifting. They came in a nice box completely black except for the Adidas name and logo in white.
This is the Adidas Powerlift 4 in blue, because I have chosen blue as my default color for 2019.
Read the full post at http://RunningAFEVER.com/191
The entire package comes in a black drawstring bag with the Mandrill Workout logo screenprinted on it, including their monkey face mascot. A card came inside welcoming me to Mandrill Workout and professing that "Bobo" is the founder. There is apparently an ebook instruction manual, which I have not read, but I'm going to, for reasons I'll get into.
Read the full post at http://RunningAFEVER.com/190
Weight 7-day Avg. (change since Jan 2018): 223 (-51)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 6,098
Muscle Mass 7-day Avg. (change since Aug 2018): 147.15 (+11)
Body Fat 7-day Avg.: 31%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
Can you built muscle if you are over 50? Well, I'm a living example of that. I gained almost 20 pounds of muscle in a year, starting when I was 52.
Supplements are a topic of high interest, and I did a whole episode on them:
Episode 67 on supplements: http://runningafever.com/raf067-the-real-deal-about-supplements/
Read the full post at http://RunningAFEVER.com/189
I am sick and tired of being sick and tired! I'm tired of my clothes not fitting right, of those nagging back pains. I know you know the feeling. If you're listening right now, you probably do. Have you experienced the yo-yo dieting effect?
As you know, I've been preaching about avoiding that type of thing, about thinking about the long haul, the big picture. But once again I am facing a crisis. I have my biometrics screening in less than two weeks. Not the end of the world, I suppose, if I don't pass the waist measurement test that stands in for BMI which I definitely won't pass.
Read the full post at http://RunningAFEVER.com/188
Weight 7-day Avg. (change since Jan 2018): 227 (-48)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (576.02)
Steps: 2,892
Muscle Mass 7-day Avg. (change since Aug 2018): 158.27 (+16)
Body Fat 7-day Avg.: 30%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
Does it sound too good to be true that Chocolate can be good for you? Should we be eating more of it? Why did several of the longest-lived people eat chocolate, sometimes lots of it, on a regular basis? We're going to answer those questions right now!
My mom, superlistener Hank Davis, is an excellent researcher and found some great material for me today. How can YOU be a superlistener like Hank? All you have to do is engage. I love to hear from listeners and I would love for you to be an active and interactive part of the show. So contact me at mail@runningafever.com with your comments, questions, and suggestions.
Read the full post at http://RunningAFEVER.com/187
Weight 7-day Avg. (change since Jan 2018): 227 (-48)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (576.02)
Steps: 2,892
Muscle Mass 7-day Avg. (change since Aug 2018): 158.27 (+16)
Body Fat 7-day Avg.: 30%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
One of the philosophical considerations of increased longevity is the so-called problem of overpopulation. This is controversial and has been hotly debated by zero population growth advocates like Bill Gates and his parents, as well as conspiracy theorists like Alex Jones who propose that an elite group wants to limit population to themselves and a sufficient number of plebeian slaves. I don't really want to get into all that. But as a philosopher I am very interested in the topic abstracted from the debates. So today I'm discussing not a 10,000-foot view, but a 10,000 light-year view of proliferation of the human species.
The popular debates going back several decades mostly assume that humanity has no resources outside of our home planet. But for as long as this debate has continued, there have been scientific theories about the true limits of human expansion, which include the entire universe, and the entirety of time.
Read the full post at http://RunningAFEVER.com/186
Weight 7-day Avg. (change since Jan 2018): 227 (-48)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (576.02)
Steps: 2,892
Muscle Mass 7-day Avg. (change since Aug 2018): 158.27 (+16)
Body Fat 7-day Avg.: 30%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
Meal prep is a great way to eat healthy, check out this episode to find out why. Breakfast is important, and not really complicated. I have steel cut oatmeal almost every day. Steel cut oats are healthy because they have a high glycemic index and are a whole grain, and our bodies are wired to process whole foods.
Only problem is it takes 30 minutes to prepare, and many of us just don't have that kind of time in the morning. I can shrink that time by 90 percent by preparing it in a big batch ahead of time.
Read the full post at http://RunningAFEVER.com/185
AND check out the video at https://youtu.be/V3y_96waYH4
Today I join my best friend and new dad Robert for my first visit to Lake Weddington. This is a not a state park, but is a "recreational area" which I believe is federally designated, because recreation.gov says it is part of the Ozark-St. Francis National Forests.
Recreation.gov claims to be a gateway to new adventures. So do NOT go there unless you are game for new adventures!
Read the full post at http://RunningAFEVER.com/184
Why do we need so much money? Why not go do a job I love that pays peanuts?
Some of the jobs in which you can make a difference or pursue a passion are not the best paying jobs. For example, acting. The average member of the screen actors guild makes $1000 per year. Musicians? I know a little about this from personal experience. I never made any money to speak of playing my own songs. Orchestra players, unless they are in a big city, do not make enough to live on, and maybe nothing at all. Playing in clubs, if you play cover music and not your own, you can make maybe a few hundred dollars for a weekend gig. All this is before expenses, taxes etc. More importantly, all artists have to hustle to get work. Even if you make $50 per hour, the average for film and tv actors, you're not guaranteed to get those hours. Teachers make about $45K per year, and police officers make $39K. Suppose you are passionate about your religion and want to make a difference there? Priests in my diocese get room and board plus $1,000 per month.
Isn't this enough? Well, let's look at how much of this you get to keep while pursuing your dream job. Average living expenses for a single person add up to $13K not including rent, which is $17K on average. That is $30K for a single person. Average tax is 23% including Social Security and Medicare. So the average teacher, probably the most stable job I mentioned, is down to about $400 a month left over. No entertainment, no savings for retirement, no medical care, no student loan payments, no vehicles. We haven't included anything here except survival. And this is assuming you are able to work and able to find work. Are you starting to get the picture?
Read the full post at http://RunningAFEVER.com/183
Why women and men? You may not know this, I didn't for a long time --- but women have testosterone and men have estrogen. It is produced by the sex glands, the testes in men and ovaries in women. Men have 7-8 times more testosterone than women and produce 20 times more on a daily basis.
What is it? Testosterone is a hormone. Hormones are chemicals that control bodily functions. In the past we have discussed other hormones, like the brain chemicals in episodes 139 and 150-154. We've also mentioned ghrelin and leptin which control appetite and fat conversion. This one controls some secondary sex characteristics.
Read the full post at http://RunningAFEVER.com/182
Weight 7-day Avg. (change since Jan 2018): 223 (-52)
Workout time: 192 Minutes
Total Distance (total since Nov 2017): 5.51 Miles (562.96)
Steps: 17,621
Muscle Mass 7-day Avg. (change since Aug 2018): 158.03 (+15)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
Back in episode 140 I talked about the different kinds of fat, saturated, unsaturated, trans fat and omegas. I said that in general, saturated fat is bad because its consumption leads to a higher risk of heart disease. But there is at least one exception. Coconut oil.
Turns out there are a number of benefits to the white waxy substance, some which may be very surprising.
Read the full post at http://RunningAFEVER.com/181
Weight 7-day Avg. (change since Jan 2018): 223 (-52)
Workout time: 192 Minutes
Total Distance (total since Nov 2017): 5.51 Miles (562.96)
Steps: 17,621
Muscle Mass 7-day Avg. (change since Aug 2018): 158.03 (+15)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
How many times have a stated that stress is a vicious killer, a slayer of men, a menace to all earthly life? Today I want to talk about how to avoid it, so we can live longer, happier, healthier lives to the very end.
But we all have stress. It is a part of life. Without it, we would be even worse off. It is a survival mechanism that kicks our bodies into high gear when we are taken by surprise with a serious threat, so we can do what needs to be done. I was thinking about this today in regards to the human animal and other animals. Very few animals live longer than humans. Perhaps some tortoises and elephants, maybe a few kinds of parrot. Animals seem to face a lot more stress. They can't go to a grocery store to get food, or even to a soup kitchen. I think of lions and tigers, who have to kill some hard-to-kill prey, and fight off other lions and tigers and other animals who might want the same food. But when you put them in captivity, a situation in which their survival has no external threat, food is provided, etc. They face the stress of captivity because it is so against their nature. They need balance and so do we.
Read the full post at http://RunningAFEVER/180
Weight 7-day Avg. (change since Jan 2018): 223 (-52)
Workout time: 192 Minutes
Total Distance (total since Nov 2017): 5.51 Miles (562.96)
Steps: 17,621
Muscle Mass 7-day Avg. (change since Aug 2018): 158.03 (+15)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
There is a lot of noise about sleep. Unfortunately there is also a lot of noise in this episode of the podcast due to the overwhelming presence of cicadas in the park. So apologies for that. For example, back to the figurative noise, another podcaster called Jocko always recommends getting up early to get more done and be more successful. If you go to bed late and get up early, you might not be getting enough. But noise makes it difficult to sleep, literally, and difficult to sort out how much sleep I really need -- figuratively. When there is noise like this, I try to filter it out for you and distill the information down to something useful and true.
There are some recent studies, the reports of which offer suggestions on how much sleep is needed at various stages of life. See the National Sleep Foundation website linked below. But basically, most adults need between seven and nine hours of sleep per night.
Read the full post at http://RunningAFEVER.com
Most of us can't afford our own private gym. So we have to share with others. That means curtesy is important, as it is everywher humans gather. But in the gym there are a couple of particular things we can do to help keep the peace with our fellow gym members.
One is racking weights after you finish with an exercise. There are a couple of good reasons for this. One is that you never know where the next person to use that station is going to start. Sometimes I like to do a warm-up set with a lower weight level, about 50% of what I would lift in a working set. Sometimes I just use the bar. But it's rare that any two people are lifting exactly the same amount of weight. Another reason is that sometimes it is difficult to tell if a station is in use. This can also be caused if a person abandons towels or water bottles, which I have also seen. If the weights are racked and the debris is cleared, it's a good bet the station is available.
Don't drop weights unnecessarily. It can be harmful to the equipment and floor, and maybe people as well. And it's just obnoxious. Sometimes a person may need to drop the bar, but it shouldn't be a regular intentional act. And, if you can't handle the weight without dropping it, you probably are attempting to lift too much weight.
Some people like to do what is called a cycle. A cycle is a group of exercises done in successive sets. One completes a set at station one, then proceeds immediately to station two to do the next set, and so forth, eventually returning to station one for the second set. For those who don't believe in resting between sets, it saves time for the person doing the cycle, but because they take up multiple stations at once, it costs others time who might want to use one of those stations. Don't do cycles, unless it is clear that no one else is around.
On a different topic, I have noticed a trend in equipment that is being acquired in my gym. Some plates have been brought in that are bigger in bulk than the previous models, but the same weight. I can think of no good reason for this except to make it look like more weight is being moved around. Similarly, machines have been brought in, which I generally like. It is pretty sturdy, and often makes it easier to add resistance safely. But most of them have more leverage, which means to get the same resistance, I have to stack on more plates. Again, this makes it look like I am lifting more, when it is just easier to lift because of the leverage. If you never had a physics class, you'll have to trust me on this. So overall, management is bringing in equipment to provide a psychological benefit as much as a physical one. Something to think about.
Weight 7-day Avg. (change since Jan 2018): 211 (-57)
Workout time: 107 Minutes
Total Distance (total since Nov 2017): 4.68 Miles (533.73)
Steps: 17,517
Muscle Mass 7-day Avg. (change since Aug 2018): 163.74 (+21)
Body Fat 7-day Avg.: 25%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
The value of time is infinity per hour!
Yesterday we had a power outtage at my company. I was called in to make sure our IT equipment was running the way it is supposed to. And it was, thanks to the fact that the company has twice the IT equipment it needs to do all the things it does. Half of the equipment is for situations exactly like the one that happened yesterday. I calculated that the company earns approximately a million dollars per hour. Which means any down time is very expensive. Companies value time in dollars.
So how should we value our own time? We sell it to our employers, whether we get paid directly per hour or not. We spend time working and get paid in return. I used to decide whether to hire someone to do something vs. doing it myself by looking at how much I get paid compared with how much it costed to pay someone else to do it. I would consider the fact that I might not have the skill to do the task without doing research and that it would take longer for me to do it. But that's not an accurate valuation.
Read the full post at http://RunningAFEVER.com
Storm video: https://youtu.be/Hmxw1w4tLmg
First of all, its grammatically incorrect. I mean, as an English major I have to point that out. Healthy is an adjective, not an adverb, so it modifies a noun, not a verb. What I really mean is Eating Healthy Foods or Eating Healthily. But that just doesn't have the ring.
I try to make this podcast about learning how to learn, learning how to become an expert in your own health. So I don't really present an overall program. But it's easy to get lost in the details. If I don't have a big-picture idea of my goals, I may not have the focus I need to propel myself forward.
So when you're describing yourself and how you live to someone you don't know that well, do you say, 'I try to eat healthy'? Because 'I try to eat well' doesn't work, it implies eating high-cost foods. Like 'living well'. As opposed to eating high-value foods.
Read the full post at http://RunningAFEVER.com/176
We all know the benefits of healthy fruits and vegetables in our diets, but have you ever heard that just having plants around can make you healthier? According to an article at treehugger.com, These are the 5 benefits:
- Better breathing.
- Staving off illness.
- Cleaner air.
- Speedy healing.
- Better work performance.
Read the full post at http://RunningAFEVER.com/175
Weight 7-day Avg. (change since Jan 2018): 211 (-57)
Workout time: 107 Minutes
Total Distance (total since Nov 2017): 4.68 Miles (533.73)
Steps: 17,517
Muscle Mass 7-day Avg. (change since Aug 2018): 163.74 (+21)
Body Fat 7-day Avg.: 25%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
The NFL starts Early! I suppose there are international exhibition games in July, and by August the preseason has started. Of course coaches want to be careful about using their key players before the season starts, so we expect not to see the starters play that much. But practice started last week, and I’m in the 2nd week of June as I record this.
Read the full post at http://RunningAFEVER.com/174
The TB12 Method:
https://amzn.to/2uq8iH3
Also see episodes 120, 121, 122, 129, 138. Here's the YouTube playlist for those:
https://www.youtube.com/watch?v=StNWQVPb3Fw&list=PL0-YNhuffh89maOARmUnz2QCb9r1rNNyi
Weight 7-day Avg. (change since Jan 2018): 211 (-57)
Workout time: 107 Minutes
Total Distance (total since Nov 2017): 4.68 Miles (533.73)
Steps: 17,517
Muscle Mass 7-day Avg. (change since Aug 2018): 163.74 (+21)
Body Fat 7-day Avg.: 25%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
Medical department. I took a sick day this week because of sunburn. I mentioned in an earlier episode that I neglected to apply sunscreen one day, that was last Sunday.
On top of that day, in which I did a full 5.screw-5 mile walk, lasting close to two hours out, at least partially, in the sun, I had been exposed to the sun several times in the prior week, watering my lawn, mowing, and on additional walks. Most of these times I remembered sunscreen, but on Sunday it was cooler than usual and that helped me forget.
Read the full post at http://RunningAFEVER.com/173
Weight 7-day Avg. (change since Jan 2018): 218 (-56)
Workout time: 153 Minutes
Total Distance (total since Nov 2017): 7.59 Miles (521.22)
Steps: 16,763
Muscle Mass 7-day Avg. (change since Aug 2018): 154.68 (+12)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
I know what you're thinking. "How can you put everything about eating right in one episode? After all, you've already talked about it for most of 171 episodes and you're still going." Good point! I'm looking at how to eat right in terms of sticking to a plan. We know that habit and discipline go hand in hand. The more something becomes habit, the less effort it takes to maintain discipline. Discipline is sticking to a plan.
Read the full post at http://RunningAFEVER.com/172
Weight 7-day Avg. (change since Jan 2018): 218 (-56)
Workout time: 153 Minutes
Total Distance (total since Nov 2017): 7.59 Miles (521.22)
Steps: 16,763
Muscle Mass 7-day Avg. (change since Aug 2018): 154.68 (+12)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
This episode is a brief update. It's important for me to be honest with you about the struggles I face, no matter how bad things get. I don't share everything, there are some lines I don't cross, but for the most part, when it comes to fitness, diet, and medicine, I provide my own experience good or bad.
Read the full post at http://RunningAFEVER.com/171
Weight 7-day Avg. (change since Jan 2018): 218 (-56)
Workout time: 153 Minutes
Total Distance (total since Nov 2017): 7.59 Miles (521.22)
Steps: 16,763
Muscle Mass 7-day Avg. (change since Aug 2018): 154.68 (+12)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Welcome to the 11th and final (at least for a while) episode on super-centenarians. And this time it's all about the queen of longevity herself, Jeanne Louise Calment. She lived 122 years, 164 days, from February 1, 1875 to August 4, 1997. She is the oldest person ever with documented proof.
See the full post at http://RunningAFEVER.com/170
Weight 7-day Avg. (change since Jan 2018): 218 (-56)
Workout time: 153 Minutes
Total Distance (total since Nov 2017): 7.59 Miles (521.22)
Steps: 16,763
Muscle Mass 7-day Avg. (change since Aug 2018): 154.68 (+12)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Welcome to the 10th in our series on centenarians. I'm going to start calling it 'Living to 100 and Beyond' because these are all super-centenarians, that is folks who lived to be at least 110.
Sara Knauss lived from 9/24/1880 to 12/30/1999, a total of 119 years, 97 days. She is #2 on the list of all-time longest-lived people and did once hold the title of the oldest living person, from 4/16/98 to 12/30/99. She is oldest person ever from the United States
Read the full post at http://RunningAFEVER.com/169
Weight 7-day Avg. (change since Jan 2018): 218 (-59)
Workout time: 140 Minutes
Total Distance (total since Nov 2017): 5.86 Miles (504.32)
Steps: 14,627
Muscle Mass 7-day Avg. (change since Aug 2018): 152.95 (+10)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Welcome to the 9th in our series on centenarians: Nabi Tajima.
News note: I.M.Pei, famous architect, died at the age of 102 recently. I have seen his work and it is striking. I wish I knew what his secret to long life was.
Read the full post at http://RunningAFEVER.com/168
Weight 7-day Avg. (change since Jan 2018): 218 (-59)
Workout time: 140 Minutes
Total Distance (total since Nov 2017): 5.86 Miles (504.32)
Steps: 14,627
Muscle Mass 7-day Avg. (change since Aug 2018): 152.95 (+10)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Welcome to the 8th in our series on centenarians. Lucy Hanna lived from 7/16/1865 to 3/21/1993 a total of 117 years, 248 days.
At her death, Hannah's family claimed that she was 118, which was backed-up by Social Security data at the time, but an investigation by the Social Security Administration's "Kestenbaum" study in 2003 determined that her age at death was actually 117 years, 248 days.
Read the full post at http://RunningAFEVER.com/167
Weight 7-day Avg. (change since Jan 2018): 218 (-59)
Workout time: 140 Minutes
Total Distance (total since Nov 2017): 5.86 Miles (504.32)
Steps: 14,627
Muscle Mass 7-day Avg. (change since Aug 2018): 152.95 (+10)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Welcome to the 7th in our series on centenarians. Marie-Louise Meilleur. I noticed that 3 of the top 10 names start with "M", and my name is Michael, so I hope that's a point in my favor.
Marie-Louise lived from August 29, 1880 to April 16, 1998, a total of 117 years, 230 days. She is #5 on the list of all-time longest-lived people and did once hold the title of the oldest living person. She is the only one of the top centenarians from Canada, and when she was told that she was the oldest person in Canada, she said "Poor Canada!". To me, that means she enjoyed her life and wished more people could live longer.
Read the full post at http://RunningAFEVER.com/166
Weight 7-day Avg. (change since Jan 2018): 211 (-66)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 3,246
Muscle Mass 7-day Avg. (change since Aug 2018): 156.29 (+13)
Body Fat 7-day Avg.: 26%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Welcome to the 6th in our series on centenarians. Our subject is Violet Brown, a Jamaican who lived from 3/10/1900 to 9/15/2017, a total of 117 years, 189 days. She is #6 on the list of all-time longest-lived people and was the oldest living person, for 5 months in 2017. In fact, two years ago today, she was the oldest lilving person.
Violet is the only Jamaican on the list of the ten longest-lived people. She was the last surviving person to have been a subject of Queen Victoria, because she was born when Jamaica was part of the British Empire.
Read the full post at http://RunningAFEVER.com/165
Weight 7-day Avg. (change since Jan 2018): 211 (-66)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 3,246
Muscle Mass 7-day Avg. (change since Aug 2018): 156.29 (+13)
Body Fat 7-day Avg.: 26%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Living to 100 Years Old - Emma Morano. Welcome to the 5th in our series on centenarians. Emma Morano lived from 11/29/1899 to 4/15/2017, a total of 117 years, 137 days. She is #7 on the list of all-time longest-lived people.
Our first super-centenarian from Italy, Emma is the only Italian in the top 10. She was born in Civiasco, which is in far northern Italy, near the Swiss border. It looks like it's on the Swiss-Italian border, but in actuality, the Alps are there, so it's really just on the Italian side of the Alps. Emma never married, and her sister Angela lived to be 102, so longevity runs in the family.
Read the full post at http://RunningAFEVER.com/164
The Blue Zones books:
The Blue Zones Solution: https://amzn.to/2QpbGvS
The Blue Zones of Happiness: https://amzn.to/2Qpr0sC
The Blue Zones Kitchen: https://amzn.to/2Qpr0sC
The Blue Zones: https://amzn.to/2Qo4Tmb
References:
https://en.wikipedia.org/wiki/Oldest_people
https://en.wikipedia.org/wiki/Emma_Morano
https://en.wikipedia.org/wiki/Grappa
Interviews:
https://www.youtube.com/watch?v=x7_ByWcH6NQ
https://www.youtube.com/watch?v=xDAuPaKo3TU
https://www.youtube.com/watch?v=psUlJ95hTac
Weight 7-day Avg. (change since Jan 2018): 215 (-60)
Workout time: 115 Minutes
Total Distance (total since Nov 2017): 7.23 Miles (494.02)
Steps: 18,938
Muscle Mass 7-day Avg. (change since Aug 2018): 151.94 (+9)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
Living to 100 Years Old - Chiyo Miyako. Welcome to the 4th in our series on centenarians. Chiyo Miyako lived from 5/2/1901 to 7/22/2018, a total of 117 years, 81 days. She is #8 on the list of all-time longest-lived people.
Ms. Miyako is one of three centenarians on our list that is from Japan, which boasts of a healthy diet culture and excellent healthcare. A Newsweek article claimed "Japan dominates the list of oldest people, both men and women. As of February 2018, the country was believed to be home to 69,000 people over the age of 100, of which 9,000 of them are men and 60,000 women." This also highlights the disparity between men and women in terms of life expectancy.
Born in Wakayama Prefecture, which is kind of in the middle, length-wise, of Japan. The nearest major city is Osaka. She died in Yokohama. I think the reason that sometimes you get just the state (in Japan, prefecture) where a centenarian was born is probably because that is the authority that issues birth certificates. After 117 years, it might be hard to determine exactly where someone was born.
And Wakayama Prefecture was home to more centenarians. In fact, Chiyo was not the oldest person in her state until she was 114, when another 114-year-old, Kiyoko Ishiguro, died.
Quality of life:
Chiyo's husband worked for the national railroad, which gave her the opportunity to travel throughout Japan. She also liked calligraphy which she practiced into her old age. Known for being talkative, she was chatty throughout her life.
Diet:
The 117-year-old's favorite food was sushi. She also liked eel, and was described as a food-lover.
Secret to long life:
When asked how she lived so long, her secret for longevity, she said it was drinking rice wine and eating eel. She also never smoked.
What do we learn?
It isn't surprising that the traditional Japanese fare of fish is part of a super-centenarian's diet. It is high in protein, has a good protein-to-calorie ratio, and contains omega-3 fatty acids, which supplies the fat needed to process fat-soluble vitamins and all the other things for which we need fat (for more about fat, see episode 140, http://RunningAFEVER.com/140). Smoking, of course, is a no-no, and her abstinence from it contributed many years to her life.
References:
https://en.wikipedia.org/wiki/Oldest_people
https://gerontology.wikia.org/wiki/Chiyo_Miyako
https://www.newsweek.com/who-worlds-oldest-person-miyako-chiyo-dies-117-passing-title-kane-tanaka-1044901
https://www.thesun.co.uk/news/6188432/oldest-person-in-world-chiyo-miyako-japan/
Weight 7-day Avg. (change since Jan 2018): 215 (-60)
Workout time: 115 Minutes
Total Distance (total since Nov 2017): 7.23 Miles (494.02)
Steps: 18,938
Muscle Mass 7-day Avg. (change since Aug 2018): 151.94 (+9)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
Welcome to the 3rd in our series on centenarians. Misao Okawa lived from 3/5/1898 to 4/1/2015, a total of 117 years and 27 days. She is ninth on the list of all-time longest-lived people.
Read the full post at http://RunningAFEVER.com/162
Weight 7-day Avg. (change since Jan 2018): 215 (-60)
Workout time: 113 Minutes
Total Distance (total since Nov 2017): 7.64 Miles (484.12)
Steps: 7,536
Muscle Mass 7-day Avg. (change since Aug 2018): 152.45 (+9)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
Welcome to the 2nd in our series on centenarians. Maria Esther Heredia Lecaro de Capovilla lived from 9/14/1889 to 8/27/2006, a total of 116 years and 347 days. She is #10 on the list of all-time longest-lived people.
Maria was from Ecuador, which is not one of the 37 different countries where RAF is heard, sadly. She was born in the city of Guayaquil. She is the last person born in the 1880's and is still the longest-lived person from South America.
Read the full post at http://RunningAFEVER.com/161
Recorded May 14, 2019
Weight 7-day Avg. (change since Jan 2018): 215 (-60)
Workout time: 113 Minutes
Total Distance (total since Nov 2017): 7.64 Miles (484.12)
Steps: 7,536
Muscle Mass 7-day Avg. (change since Aug 2018): 152.45 (+9)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
Episode cover art:
Endlessdan at English Wikipedia [CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0)]
I'm starting a series on centenarians, people who live to be 100 years old or older, and specifically the people who have lived the longest, with documented proof. We'll talk about each of the top 10 longest-lived persons and see how we can impact our own longevity by studying their lives.
Read the full post at http://RunningAFEVER.com/160
Weight 7-day Avg. (change since Jan 2018): 215 (-60)
Workout time: 113 Minutes
Total Distance (total since Nov 2017): 7.64 Miles (484.12)
Steps: 7,536
Muscle Mass 7-day Avg. (change since Aug 2018): 152.45 (+9)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
Not amazing diet results? You hear and read a lot of hyperbole and it's important to know how to take/use that information.
I am in the Running: A FEVER gym today on the treadmill. I rarely use a treadmill. But today is a little different. I was planning to take my annual hike with my friend Robert, but it's raining. And though I have definitely been out on the trail in bad weather, I decided to stay inside today so I could record a video for you. View it at https://youtu.be/pqYF0mMooJA
Read the full post at http://RunningAFEVER.com/159
Recorded May 11, 2019
Weight 7-day Avg. (change since Jan 2018): 215 (-61)
Workout time: 20 Minutes
Total Distance (total since Nov 2017): Miles (473.71)
Steps: 4969
Muscle Mass 7-day Avg. (change since Aug 2018): 152.45 (+9)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
Today we are in the fashion department talking about a new pair of court shoes. I like doing interesting things for exercise and fun. Personally, I don't see much fun in sitting on a stationary bike or walking on a treadmill for forty minutes. So I go hiking, inline skating, play disc golf, and lift weights. That last one may not be interesting or fun to some people, but I enjoy it. I have been trying to find interesting ways to get cardio exercise, and one of the things I've been doing (or planning to do) is playing racquetball. The last time I played I used my Brooks Adrenaline running shoes (https://amzn.to/2VcBZGJ for men, https://amzn.to/2JwPiQ0 for women) and injured my ankle! And a theme this year is that I am buying shoes specifically designed for my various activities. So I needed some court shoes. I did some searching, and then I remembered a product I had already used for years that I really liked.
Read the full post at http://RunningAFEVER.com/158
Weight 7-day Avg. (change since Jan 2018): 217 (-57)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (473.71)
Steps: 6,202
Muscle Mass 7-day Avg. (change since Aug 2018): 151.94 (+9)
Body Fat 7-day Avg.: 29%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
I'm recording in the car today because I have been out of action for several weeks. It is April Fools Day and the last workout was March 8. I was out because I had bursitis in my left ankle.
It's cold, which goes to show that as soon as I think winter is over, that's when the cold weather will come back for one last time.
I need to be careful because it has also been a while since I got up this early in the morning. After a month of being out of my routine, I am a bit less efficient at getting ready in the morning, because I have to think about it. So I am a few minutes late getting to the gym, which opens at 5 a.m.
The workout was not bad. But the thing I realized was that there are so many ways we use all of our body parts. Today was supposed to be calf day, and I did calf exercises, but I had to go down in weight so as not to make things worse on my ankle. The ankle is also very important even for upper body and back exercises. It is used to stabilize the body, and this stress is amplified with increased weight.
Normally I would go to a lower weight when I have been out for a while, but today I kept the same weights I had been working with, and went with fewer reps. I think this will help me keep on track to build muscle.
I think walking a short distance will be a good thing to do this week, but I probably will only hit the weights one more time this week.
I learned some things today, and I was able to adjust. And most importantly, I'm not stopping, ever.
Weight 7-day Avg. (change since Jan 2018): 206 (-69)
Workout time: 40 Minutes (weights)
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 5,420
Muscle Mass 7-day Avg. (change since Aug 2018): 152.57 (+9)
Body Fat 7-day Avg.: 26%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
I think this falls under the auspices of the Mental Health Department. I took a vacation and I felt very differently. I was able to let go of the concerns of my day-to-day life.
Staying fit, whether mentally or physically, should not be a chore that has no other purpose. This is why you don't hear me slaving at the stationary bike doing something I hate for the sake of health. There are so many options that I am bound to find plenty that I enjoy so much more. One of the things I have loved doing for the past couple of years is hiking. And the hiking is mighty fine at Mount Nebo State Park, near Dardanelle, Arkansas.
Read the full post at http://RunningAFEVER.com/156
The goal, if you want to live a long, happy, healthy life right up to the very end, is to stay active. One of the most interesting and pleasurably ways to do this is to go hiking. It's something I never did much until recently, and I've really enjoyed the state parks here in Arkansas, known as the Natural State.
I spent 4 days at Mount Nebo State Park near Dardanelle, Arkansas. The idea was do enjoy solitude, and use it and this time to do some reading, writing, and hiking, and just enjoy the scenery. Which I have been doing. I rented Cabin 65 at Mt. Nebo, which, like many of the buildings here, is in the National Register of Historic Places:
Read the full post at http://RunningAFEVER.com/155
This is the sixth and final episode in a series on brain chemicals which started with Episode 139 (http://RunningAFEVER.com/139). See episode 139 for an overview of these chemicals based on Simon Sinek's speech "Why Leaders Eat Last".
Cortisol is known as the stress hormone. It is the first stage of 'fight or flight' process. It gives us emergency energy, but to get it, shuts down some things like growth and the immune system. It inhibits release of oxytocin, which makes us self-interested and less interested in social bonding.
It's also tied to belly fat because of its association with metabolism, which we'll discuss later.
Cortisol is called a steroid, though WebMD actually uses it in the definition of steroid, referring to steroids as synthetic drugs. And points out that corticosteroids are different from the male hormone-related steroid compounds that some athletes use.
This is the fourth in a series on brain chemicals. See Episode 139 "Brain Chemistry" for an overview on how these chemicals fit into our survival as a species. (http://RunningAFEVER.com/139).
To review, oxytocin is associated with love, trust, and friendship. It is triggered by physical contact, hugging, shaking hands, acts of human generosity (witnessed, received or done). But not generosity with money. Time and action are the important things here. It inhibits addiction, boosts the immune system, and takes time.
Read the full post at http://RunningAFEVER.com/153
This is the third in a series of episodes going into detail on the five brain chemicals I summarized in Episode 139 on brain chemistry (http://RunningAFEVER.com/139).
A summary of what we already know from that episode:
- Seratonin is what some call the leadership chemical, associated with pride, status, recognition.
- It's why we have graduation, awards, it increases confidence.
- At graduation not only does the graduate get seratonin, the parents watching in the audience do too.
- It makes us live to help others.
BUT ... YOU CAN TRICK IT
Read the full post at http://RunningAFEVER.com/152
This is the second in a series of episodes going into some detail about the brain chemicals discussed first in Episode 139 (http://RunningAFEVER.com/139).
In review, dopamine:
1. Comes from accomplishment, crossing things off a to-do list; it makes sure we get things done.
2. This is why we need to write down goals. When we see it, like an apple on a tree, the closer we get the more dopamine is released.
3. This is why we have corporate vision - because you can see it, for example, Martin Luther King's "I Have A Dream" speech.
4. It is "highly,highly,highly addictive" - it's associated with addictions to alcohol, gambling, cell phones.
Read the full post at http://RunningAFEVER.com/151
This is a first in a series of five episodes that will take an in-depth look at one of the brain chemicals first mentioned in Episode 139 (http://RunningAFEVER.com/139).
Endorphins are defined as any of a group of hormones secreted within the brain and nervous system and having a number of physiological functions. They are peptides which activate the body's opiate receptors, causing an analgesic effect.
What does that mean? It's gets you high!
Read the full post at http://RunningAFEVER.com/150
5 Tricks to Avoid Temptation
Read the full post at http://RunningAFEVER.com/149
Weight 7-day Avg. (change since Jan 2018): 208 (-66)
Workout time: 53 Minutes
Total Distance (total since Nov 2017): 2.74 Miles (466.78)
Steps: 3,494
Muscle Mass 7-day Avg. (change since Aug 2018): 153.81 (+11)
Body Fat 7-day Avg.: 26%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Stitch Fix Review for Men. When you lose a lot of weight like I did in 2018, old clothes just don't fit anymore. This can be inconvenient. But now that I am closer to where I want to be body-wise, I can afford to invest in improving my wardrobe. Over the winter I was conservative and bought relatively inexpensive clothing, but now I want not only a better cut of cloth but some clothes and equipment that are specific to what I am trying to do, for example, hiking and weight-lifting.
Stitch Fix is a company that provides style advice coupled with a buying service. Basically, it is a subscription to clothing. The customer can choose when and how often to receive "fixes". There is an extensive questionnaire when you sign up, and ongoing updates and communication about what your current needs are, and any style refinements.
Read the full post at http://RunningAFEVER.com/148
To sign up and get a $25 credit on your first shipment from Stitch Fix, click here:
https://www.stitchfix.com/referral/rl3l201fld?sod=w&som=c
Weight 7-day Avg. (change since Jan 2018): 209 (-65)
Workout time: 53 Minutes
Total Distance (total since Nov 2017): 2.74 Miles (466.78)
Steps: 3,494
Muscle Mass 7-day Avg. (change since Aug 2018): 154.13 (+11)
Body Fat 7-day Avg.: 26%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
I've known for a while that I wanted to get whatever additional testing made sense at the time of my next physical. Well, since I've been at the doctor's office quite a bit lately due to my ankle injury, I decided to go ahead and get my annual physical, which is a few months overdue anyway. It was a good opportunity to ask my doctor about what he recommends in terms of optional testing.
The usual tests provide some very useful data, such as cholesterol level, liver enzyme levels, PSA levels for prostate health, and others. I think these particular tests are probably determined by what insurance covers for a particular patient's plan. But there are other tests you can get if you don't mind paying extra and possibly going through some additional lab procedures.
Read the full article at http://RunningAFEVER.com/147
Weight 7-day Avg. (change since Jan 2018): 208 (-65)
Workout time: 53 Minutes
Total Distance (total since Nov 2017): 2.74 Miles (466.78)
Steps: 3,494
Muscle Mass 7-day Avg. (change since Aug 2018): 154.46 (+11)
Body Fat 7-day Avg.: 26%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
I take an afternoon and go to Devil's Den State Park on a TUESDAY! It's great weather and a special treat.
I'm back in the gym, getting back after about a month off due to an ankle injury. I'm also trying out the first aircraft in the Running: A FEVER aviation department. Be sure to visit http://RunningAFEVER.com/YouTube for some upcoming drone footage.
I think I'd like to stay at a cabin in a state park during the winter. Why not try something different?
As humans, we work together. We're wired that way. We keep each other accountable and that's one great reason to have a social life and social connections. This is extremel important to our well-being and success.
Honesty is so important. There's something about getting ideas out in the open that makes them more real and gives me a more objective view. It's a lot easier to rationalize when everything is in my head. Once I talk about it with someone else, even if it's not face-to-face like in this podcast, everything changes.
Weight 7-day Avg. (change since Jan 2018): 205 (-69)
Workout time: 20 Minutes
Total Distance (total since Nov 2017): ? Miles (464.04)
Steps: 3,492
Muscle Mass 7-day Avg. (change since Aug 2018): 153.3 (+10)
Body Fat 7-day Avg.: 25%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Today we're going to make Thai Basil Beef. With only 6 ingredients and about 30 minutes to make 4 servings, it's a simple, spicy addition to your meal prep repertoire. I'm trying to help make it easier for you to eat healthy. You CAN stick to a diet, and if you use these recipes and the meal-prep method, you'll always have something good to eat, good tasting and good for you, just a few minutes from hot and ready.
Read the full post at http://RunningAFEVER.com/145
Weight 7-day Avg. (change since Jan 2018): 207 (-69)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 2,814
Muscle Mass 7-day Avg. (change since Aug 2018): 151.20 (+8)
Body Fat 7-day Avg.: 27%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
I've been looking for alternatives for cardio, since I don't care much for running or stationary biking. One suggestion I received was skating. There are several types of skating, including recreational, competitive speed skating, and the kind I'm interested in, fitness skating. Obviously, I needed a pair of skates, and I chose the Rollerblade Bladerunner.
Rollerblade is one of the largest manufacturers of inline skates, in fact the brand name used to be synonymous with inline skating, the way escalator is for moving stairways. Since they are so big, they have a full selection of skates from child to adult, from beginner to pro, and all of the different styles for speed skating, fitness skating, and others. But I chose the brand mainly through the Amazon ratings.
I chose an intermediate style of skate. I have a lot of experience skating, but have not skated for a long time.
These skates have 90mm wheels, which are in between the standard 80mm and what the speed skaters use, 100mm or even 125mm. The speed skaters also often have three wheels instead of the four I have or five that are also available. Bearings are also important and these skates have ABEC 9 bearings . Another sign of quality is a metal frame. I tried on a pair at Academy. It was the same brand, but had a one-piece plastic construction. So if that fatigues and cracks, since it's one piece, you lose a whole pair of skates. With the metal frame, everything is interchangeable.
I fell when I first put them on, so I have a little work to do, and I also need some pads! But the skates roll well and appear to be of fine quality.
Here's the link if you want to get a pair of your own (or any other skate on Amazon):
http://RunningAFEVER.com/Rollerblade
Weight 7-day Avg. (change since Jan 2018): 212(-62)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 3,494
Muscle Mass 7-day Avg. (change since Aug 2018): 158.12 (+15)
Body Fat 7-day Avg.: 25%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Here's a Medical Department update on my achilles tendon injury.
I went to the doctor today. He noticed some swelling, but he said that based on my ability to move my foot, the tendon was not completely torn. I could have bursitis because there is a bursal sac right behind the tendon.
The treatment consists of a course of steroids for a week, plus the wearing of the "walking boot". The boot immobilizes my foot to prevent continued injury while I heal. I will be wearing this for at least a week, then we'll reevaluate. If my left achilles looks the same as my right one, then I'll probably be in decent shape and won't need surgery.
The injury is not as bad as it could have been. I need to be more careful about stretching and easing into any new form of exercise.
Weight 7-day Avg. (change since Jan 2018): 215 (-59)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 1,501
Muscle Mass 7-day Avg. (change since Aug 2018): 157.39 (+14)
Body Fat 7-day Avg.: 26%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
Gymshark Hoodie Tryon and Review. Gymshark is a trendy brand of workout gear that's breakin' out all over youtube. In this episode I'm going to show you my new gymshark hoodie and talk about it too!
If you search youtube for workout gear, Gymshark will be among the first things you see. I'm not the most fashion conscious guy, but we talk about "fashion" on the show in terms of having the right clothes for your exercise routine.
Read the full post at http://RunningAFEVER.com/142
Weight 7-day Avg. (change since Jan 2018): 211 (-66)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 3,246
Muscle Mass 7-day Avg. (change since Aug 2018): 156.29 (+13)
Body Fat 7-day Avg.: 26%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Today I'm going to show you how to meal prep a healthy, delicious chili. I know you've all been waiting for this, you've been hearing me talk about that super-delicious, super-healthy double bean chili I've been eating and today I'm going to share my super-secret recipe with you. Don't you feel special?
Read the full post at http://RunningAFEVER.com/141
Weight 7-day Avg. (change since Jan 2018): 210 (-68)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 2,109
Muscle Mass 7-day Avg. (change since Aug 2018): 150.59 (+12)
Body Fat 7-day Avg.: 26%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
I've made a point of saying a high-fat diet is not healthy, even if it helps you lose weight, and especially when I've talked about the fad diet known as the Keto Diet. I've also said that we need a balance of all three macronutrients: protein, fat, and carobohydrates. From time to time I have also mentioned that some fats are "good". But this is pretty vague, so I've decided to do a deeper dive into saturated fat. As usual, this is as much for my edification as it is for yours.
Read the full post at http://RunningAFEVER.com/140
Recorded March 21, 2019
Weight 7-day Avg. (change since Jan 2018): 212 (-62)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 3,307
Muscle Mass 7-day Avg. (change since Aug 2018): 159.55 (+16)
Body Fat 7-day Avg.: 26%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
There are 4 chemicals that control happiness, pride, joy, love and fulfillment. Chemicals drive our behavior. All our desires and feelings are affected by these scientific processes. In way, chemicals control us, but we can also control them in a way. I'll explain in a little bit.
As humans, we are basically survival machines. And we are built and wired to work together so that our species can continue. We're stronger as a community than we are as individuals. This is our strength and why we dominate other animals on this planet that are much stronger than we are.
Read the full post at http://RunningAFEVER.com/139
See the YouTube video: http://RunningAFEVER.com/139yt
When I read Tom Brady's book The TB12 Method, I noticed that he recommends not to drink water 30 minutes before each meal. I was thinking how long would I need to wait after the meal before I started drinking water again. I wondered how long it takes to digest certain foods.
Read the full post at http://RunningAFEVER.com/138
Weight 7-day Avg. (change since Jan 2018): 212 (-62)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 3,307
Muscle Mass 7-day Avg. (change since Aug 2018): 159.55 (+16)
Body Fat 7-day Avg.: 26%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Normally I would just give little updates integrated with a topic show, but there is a lot going on right now, so I decided to just put it all in one episode instead. The topics today fall into the categories of Setbacks, Fashion and Finance, and New Environments. But I'll start with a report on my physical condition.
Read the full post at http://RunningAFEVER.com/137
Weight 7-day Avg. (change since Jan 2018): 213 (-61)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (464.04)
Steps: 4,026
Muscle Mass 7-day Avg. (change since Aug 2018): 159.84 (+17)
Body Fat 7-day Avg.: 25.1%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
The walking company: http://RunningAFEVER.com/thewalkingcompany
Buy the Men's shoe: http://RunningAFEVER.com/abeoactive
Buy the Women's shoe: http://RunningAFEVER.com/abeoactivewomen
I'm dealing with an injury so I thought this would be a great time to do a fashion department report on some new equipment. Today I've received a new pair of walking shoes.
Why? Well, the Brooks Adrenaline shoes that I bought from Rush Running over a year ago have worn out. I took listeners along with me on that one, go back and listen to episode 20 for the complete live experience. These have been great shoes but I've put several hundred miles of outdoor walking and hiking in them in all kinds of weather. After my last walk I had considerable soreness in my feet. So the Brooks have done their duty and will now go into semi-retirement as lawn mowing shoes or something similar.
Read the full post at http://RunningAFEVER.com/136
Weight 7-day Avg. (change since Jan 2018): 213 (-61)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 1.75 Miles (464.04)
Steps: 4,435
Muscle Mass 7-day Avg. (change since Aug 2018): 155.8 (+13)
Body Fat 7-day Avg.: 27%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
There is an old saying that goes like this: "If you give a man a fish, you feed him for a day. If you teach a man to fish, you feed him for a lifetime."
Most people look for a no-brainer solution -- one stop shopping, even if they have to pay for it.This is why there are fad diets and fitness fads. We're looking for black-and-white, all-or-nothing solutions like no sugar, no carbs, all meat. A "no" diet is no diet! It's no diet at all. The human body needs a balance of protein, carbs, and fat. We are wired to desire these things, so we can't do without them for long.
Exercise is similar. It can be just as harmful to have this attitude about exercise. For example, running didn't work for me, and stationary biking isn't ideal either, so I'm looking at skating. And while I do follow a workout plan from a book, it is pretty standard stuff, nothing very original. And I still have to choose when I work out, how much weight to use, and other things.
Simplicity makes sense in some cases. I like simple. Simple is often better, if it works. But my experience with health and weight loss says it doesn't work. It takes more than that. Sure it takes motivation, but there is so much information available, one must have some personal involvement in the effort to learn about health.
I have no desire to have a kind of template that anyone can follow, because I don't think it's possible. So don't look for "The Running: A FEVER Diet" or "Feverobics". I'm learning to fish, and I want that for you too. So become an expert in your own health, and do it the hard way.
Weight 7-day Avg. (change since Jan 2018): 206 (-68)
Workout time: 103 Minutes
Total Distance (total since Nov 2017): 8.63 Miles (448.50)
Steps: 17,894
Muscle Mass 7-day Avg. (change since Aug 2018): 150.13 (+7)
Body Fat 7-day Avg.: 27%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Thanks to super-listener Amy for sending me this article with tips on success, based on Dr. Angela Duckworth's book Grit: The Power of Passion and Perseverance.
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Be Consistent. A contant thread in Dr. Duckworth's research is that successful people look at each loss or failure as an opportunity to learn how to do things differently next time. Persistence is a common theme, and I think it is the difference between success and failure. I found a great meme with a picture of actor Jason Stratham which said: "Get up earlier; Stay longer; Work harder; Fail; Fail again; Never quit." You don't want to be consistently bad, it's not about doing the same thing all the time; you want integrity and staying power. Set that schedule and keep it, make it a habit, and just keep coming out to the trail, or going to the gym, or the pool, or wherever you exercise, no matter how you feel or what the weather's like, or whatever circumstances might try to interfere. There will be a lot of days when you just don't feel like doing it. Or when no matter how you try, you can't do any better than the time before, or even worse. THOSE ARE THE MOST IMPORTANT DAYS!
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Define Success for Yourself. Don't set your ceiling too low.
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Celebrate Each Step. When we see super successful people, it is easy to think it came naturally to them, but it is usually the result of a lot of hard work over a long period of time. This involves doing the little things, as I've talked about with diet, like in Episode 123, "5 Easy Ways to Burn Calories".
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Challenge Yourself. Duckworth says to do something every day that stretches you. I noticed a dog running with its owner today. Dogs are very loyal, which is why they are called "man's best friend". If you speed up, your dog will speed up. No matter how fast you go, the dog will try to keep up with you. Your body is the same way. There are limits, of course. But if you continually challenge yourself physically, you will get stronger, faster, healthier.
Original Article:
https://www.mequilibrium.com/content-hub/the-4-habits-of-super-successful-people/
Weight 7-day Avg. (change since Jan 2018): 206 (-68)
Workout time: 103 Minutes
Total Distance (total since Nov 2017): 8.63 Miles (448.50)
Steps: 17,894
Muscle Mass 7-day Avg. (change since Aug 2018): 150.13 (+7)
Body Fat 7-day Avg.: 27%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
It is my birthday, and I head out on the trail despite some of the nastiest weather in recent days, with rain, wind, and cold. But it's still a beautiful day on Lake Fayetteville and a great day to still be alive after 53 years.
I am in the best shape of my life, when I consider all areas, mental, physical, and spiritual. This morning I was in the gym, like I am five times a week. I had six exercises to do, and increased resistance on 5 of them. So I am still getting stronger and not slowing down at all.
What do I mean "53 going on 29"? I am referring to the information I have found in the book Real Age, which is the best 20-year-old book on the subject of health you can read. In the book they say a person can reduce their "real age" by twenty-six years by taking the advice in the book. Since I'm not a smoker, and I am starting with some good things going already, I probably will not be able to add the full twenty-six years, but I'm going on that assumption today.
As an another attempt to add some cardio to my health strategy, I bought a pair of inline skates, so stay tuned for an unboxing episode, as well as the first (and last?) rollercast.
One Real Age calculator
https://you.sharecare.com/
Social Security Administration Life Expectancy Calculator:
https://www.ssa.gov/OACT/population/longevity.html
Weight (change since Jan 2018): 205 (-69)
Workout time: 187 Minutes
Total Distance (total since Nov 2017): 8.63 Miles (419.21)
Steps: 19,032
Muscle Mass (change since Aug 2018): 153.64 (+10)
Body Fat: 25.20%
Daily Sleep Duration 7-day Avg: 8 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Caloric restriction (CR) is a reduction in caloric intake of 20-50% without malnutrition. NOT STARVING! There are no long-term benefits to starving :-). There's not even a long term. The process we are concerned with is called hormesis, which is when the body goes into defense mode, abating some aging processes. There is no definitive answer on how CR works. But quite a bit of research has been conducted.
A 2017 report on primate study found fewer age-related disorders in CR primates. Since the 1930's CR in rats has shown increased lifespan. Suprisingly, CR has been found to preserves muscle tissue in primates. The longevity is not just due to fat reduction, which is insignificant factor. 1200 calories, she says Dr. Anne Brunet, PhD on the Standord University YouTube channel, is hard to achieve, but is in the optimal range for CR. CR has also been found in many of the Blue Zones (see episode 128).
Since true CR is difficult to achieve while getting all the energy and nutrients you need, there is research on how to mimic the benefits of CR. One way is through intermittent fasting. An National Institute on Aging study found that fasting increases lifespan regardless of diet. One popular IF diet is the 5:2 diet, 5 days of normal caloric intake, followed by 2 days of 500-600 calories per day.
There are also compounds called Caloric Restriction Mimetics (CRM's) that may provide the benefits of CR in supplementation. Here are some of them:
Rapamycin, a compound found in soil on easter island (named after local name of that place) increases longevity in mice and other organisms.
Aspirin: an NIH report says aspirin improves autphagy in mice. Autophagy is a detox process to clean out dead cells and make new ones. This is just another reason to take aspirin, recommended to prevent cardiovascular disease.
Metformin is an anti-diabetic drug that comes from french lilac plants. It increases insulin sensitivity, making the liver produce less glucose. This reduces glycation, which is a kind of body fueling-gone-wild, and is associated with aging.
Resveratrol is found in skin of grapes, and is also what people take to get the "red wine benefit" without drinking. It is also an anti-inflamatory. Wikipedia is critical of longevity claims, and says resveratrol has not increased longevity in rats in any study.
NAD+ is another one, and for an in-depth look at this, go back and listen to episode #125.
Gynostemma pentaphyllum (G. pentaphyllum) supplementation in humans has been shown to exert effects seen in CR, such as improved glucose metabolism and reduced body weight.
There are detriments. The big one is risk of malnutrition. There was a very dangerous Minnesota Starvation Experiment 1944 conducted on WWII concientious objectors. The results included anemia, edema, muscle wasting, weakness, neurological deficits, dizziness, irritability, lethargy, and depression.
CR can interfere with growth processes, and should not be tried by anyone who is under the age of 21 or pregnant. Also, CR in people with a lower than normal BMI has an increased mortality rate.
The bottom line is that like blue zone observations, CR seems to be a factor in longevity, but it can be harmful if not done correctly. Beware of the dangers, especially malnutritious. Trying to figure out how to be adequately (or better OPTIMALLY) nourished is not something I've found easy to do.
Sources:
Dr. Anne Brunet lecture
https://www.youtube.com/watch?v=sppJywBkKB8
CR and supplements to mimic
https://www.lifeextension.com/Protocols/Lifestyle-Longevity/Caloric-Restriction/Page-01
Rapamycin
https://en.wikipedia.org/wiki/Sirolimus
https://en.wikipedia.org/wiki/MTOR
CR qualities of Aspirin
https://www.ncbi.nlm.nih.gov/pubmed/29490275
https://blog.bulletproof.com/autophagy-for-longevity-detoxification/
Wikipedia article on CRMs
https://en.wikipedia.org/wiki/Caloric_restriction_mimetic
Wikipedia article on CR
https://en.wikipedia.org/wiki/Calorie_restriction
https://www.nia.nih.gov/news/longer-daily-fasting-times-improve-health-and-longevity-mice
https://www.nia.nih.gov/health/calorie-restriction-and-fasting-diets-what-do-we-know
Weight (change since Jan 2018): 205 (-69)
Workout time: 187 Minutes
Total Distance (total since Nov 2017): 8.63 Miles (419.21)
Steps: 19,032
Muscle Mass (change since Aug 2018): 153.64 (+10)
Body Fat: 25.20%
Daily Sleep Duration 7-day Avg: 8 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
The need or desire to lose weight can send us to extremes. For me that's what causes my failure. Today I do thing a different way. In my diet, nothing is offlimits, but I watch my calorie count. So I have a cheat meal now and then, just try not to make it a frequent thing. But there's another reason to have a cheat meal. And believe it or not, it can actually help you lose weight.
Leptin is hormone that regulates fat storage in the body. It is produced by fat cells, so more fat equals more leptin. The more leptin, the more okay it is to for the body to burn fat. When leptin levels drop, the reverse is true.
You can combat this by eating a cheat meal periodically. This is known as refeeding. Refeeding is eating a lot of food to stimulate leptin production. But it can't be just anything. If you eat a lot of fat in your cheat meal, it can cause the reverse effect, and decrease your leptin levels. But carbohydrates increase leptin levels without increasing resistance. So when refeeding you should eat more bread, pasta, oats, and cereals. If you are gluten-intolerant, stick to rice, potatoes, sweet potatoes, and legumes (but not peanuts - need to keep fat intake down to less than 25% of your caloric intake).
You can do this for a day, or sometimes 2. Your weight may go up slightly, but the metabolic boost will conterract that soon.
Another hormone that regulates metabolism is ghrelin. It is secreted by the stomach, and it's what makes us hungry when it's lunchtime. If you fast, your ghrelin goes up, and you feel hungry, which makes sense. But it also slows metabolism, curbing your ability to burn fat. Studies show gastric bypass patients have less ghrelin, which makes it easier for them to lose weight, it's not just having a smaller stomach. It also may account for the fact that eating more, smaller meals is a good strategy for weight loss or weight management.
I had a baked potato last night, and I'll probably have another tonight, don't like to waste food. Unfortunately, I'll also have plenty of fat in the form of smart balance, sour cream, bacon, and cheese. oh well.
Still, the message is that sometimes a cheat meal is not a cheat meal. It's a strategy for good health.
Sources:
https://aaptiv.com/magazine/benefits-of-cheat-meals
[profanity warning] https://www.muscleforlife.com/leptin-and-weight-loss/
http://www.leanmachinenutrition.com/blog/2015/12/14/how-reefed-days-help-you-lose-weightnot-the-same-as-a-cheat-day
https://www.bodybuilding.com/fun/satter17.htm
https://aaptiv.com/magazine/benefits-of-cheat-meals
Weight (change since Jan 2018): 212 (-62)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 2.21 Miles (410.58)
Steps: 5,733
Muscle Mass (change since Aug 2018): 162.09 (+19)
Body Fat: 23.4%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Ever since my friend Tom mentioned it to me a couple of years ago, I’ve been concerned with the need for strength as we get older. It makes sense. But why is that exactly? I found that there is some amazing research on strength loss as we age, the need for muscle strength in older adults, and what resistance training can do for those same folks.
An NIH study conducted in 2014 confirmed earlier research findings that strength deteriorates with age. However, it isn’t inevitable. The key factor, the report said, is a decrease in physical activity. So if you stay active, you can eliminate the most important cause of muscle and strength loss as you get older. You’re not as young as you feel, you’re as young as you ACT. Another factor is loss of appetite, and I’m not sure what to do about that. I know it is a serious problem though.
Quoting: “The decrease in physical activity with aging process is the key factor in development of strength and muscle mass loss. Physical inactivity leads to muscle atrophy. Loss of appetite is an additive problem in older adults as insufficient nutrient intake that can also contribute to muscle loss. Therefore one of the great challenges of aging process is to decline muscle mass loss and loss of strength. Strength training is one important tool to counteract this problem.”
The third most common cause of death (cardiovascular disease, cancer) is accidents. For most of us the biggest danger is auto accidents. As we get older, though, falling overtakes this. And it’s a vicious cycle. The less strength you have the more likely you are to fall. The injury causes inactivity and more loss of mobility and reduction in walking speed. And that’s not just so we can get to the grocery checkout line quicker, the slower you go, the more likely you are to fall.
Another benefit of strength training is that it helps to improve balance and stability so you don’t start falling in the first place.
Weaker back muscles and abs can lead to poor posture, lower back pain and muscle injuries. And from personal experience I can say that strengthening my back helped eliminate my chronic back pain.
Strength training using weights is known to improve bone density, which can be especially important for women as they age. The denser your bones are, the less likely they are to fracture. There are many other benefits. It helps arthritis pain, increases protein synthesis, increases metabolism, testosterone, and dhea. This synthesis also helps produce neurons, and can stave off dementia. Weight lifting even improves skin elasticity. Bye-bye wrinkles! It helps you regulate body temperature and reduces risk of diabetes. One doctor said it’s hard to get diabetes when you have a lot of muscle.
So, is there still time to start strength training? YES! Like most of the solutions I am trying to bring to bear, strength training is another practice for all ages. It is never too late. Never. According to Dr. Joseph Mercola, older adults can see a two- or threefold increase in strength in three to four months, and continued training can also increase muscle mass. He also says that it can reverse bone weakness.
So what kind of training do you need? Well, it's pretty straight forward. Progressive muscle overload. Meaning, you lift what you can safely lift, and when that gets easier, you increase the weight. What I do is start with what I can do 4 repetitions. When I get up to 6, I add 10 pounds, or 5 pounds if I'm using dumbells. Work different muscle groups on different days to give them time to rebuild. I do a muscle group once per week.
The indications are no different than for younger folks, but as always, you need to be safe. You can start lifting with just the bar, or the lowest weight, and then work up from there. Go easy your first week, and increase the intensity gradually.
I’ll have all these links, including a great video about a 77-year-old woman who is a competitive powerlifter. I’ll also have a link to a free e-book on strength training for older adults.
This is very exciting!
NIH Study on Strength Loss and Age
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940510/
Strength helps avoid falls.
https://www.mcmasteroptimalaging.org/blog/detail/blog/2017/02/13/build-strength-to-age-well-the-benefits-of-progressive-resistance-training
https://www.mcmasteroptimalaging.org/full-article/es/limb-muscle-strengthening-exercises-reduce-risk-falls-older-adults-393?hl=strength+training
Improves balance and stability
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
Prevents frailty in older women
https://www.sciencedaily.com/releases/2018/04/180423125107.htm
Arthritis, wrinkles, etc
http://www.shrinkinguy.com/blog/5-anti-aging-benefits-of-strength-training
Never too old to start strength training
https://fitness.mercola.com/sites/fitness/archive/2015/01/23/weight-training-older-adults.aspx
Strength exercises for older adults
https://www.medicinenet.com/script/main/art.asp?articlekey=10256
Free ebook on strength training for older adults
https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf
AND -- The 77-year-old Powerlifter!
https://www.youtube.com/watch?v=0zjhSlJN-Qw
Weight (change since Jan 2018): 212 (-62)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 2.21 Miles (410.58)
Steps: 5,733
Muscle Mass (change since Aug 2018): 162.09 (+19)
Body Fat: 23.4%
Daily Sleep Duration 7-day Avg: 5 hours
2019 Goal: 15% Body Fat
Get Athletic Recovery Sleepwear: http://RunningAFEVER.com/sleepwear
Fashion Department.
In Tom Brady's book The TB12 Method, he recommends what he calls "tech-enabled sleepwear". This is a new term for me and piqued my interest, we're always interested in fashion, especially if it helps us love and live longer.
What is this thing? PJ's with fibers impregnated with Far infrared radiation(FIR)-emitting ceramic nanoparticles. A NIH report outlined studies testing the use of Far infrared radiation(FIR) and found health benefits from using this clothing.
The principle is not new, it is similar to sauna treatment. FIR is just electromagnetic radiation, like light or radio waves, but we experience it only as heat. In the study one effect was generation of new blood vessels, and this technology was predicted in another book I am reading called Real Age. New routes for the blood could help us if we have clogging in the old routes. FIR has also been used for weight-loss by using belts impregnated with the FIR-emitting particles. It may also reduce production of lactic acid in muscles.
Tom Brady partnered with Under Armour to produce a product called Athletic Recovery Sleepwear. Here's a quote from their web site:
"The soft, bioceramic print on the inside of the sleepwear absorbes natural heat and reflects Far Infrared back to the skin, helping the body sleep better and recover faster."
There are, of course, various styles for men and women, and even sheets!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3699878/
https://www.underarmour.com/en-us/tb12?iid=ingrid&iidasset=171012_TB12_assets_DIG
Recorded January 26, 2019.
Weight (change since Jan 2018): 200 (-74)
Workout time: 106 Minutes
Total Distance (total since Nov 2017): 5.83 Miles (408.37)
Steps: 13,127
Muscle Mass (change since Aug 2018): 152.17 (+9)
Body Fat: 23.8%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
In 2008 Dan Buettner published his first book on the Blue Zones, based on his research for National Geographic. He produced a second book, Thrive: Finding Happiness the Blue Zones Way, in 2010. The Blue Zones Solution: Eating an Living Like the World's Healthiest People, is the third in this series. The edition reviewed is the National Geographic hardback (2015, Washington DC, 319 pages).
The Blue Zones Solution is divided in to four parts. In Part I, Buettner reviews the research, original and recent, concerning the blue zones, comunities in the world where more people live happy and healthy lives of one hundred years or more. In Part II, he tells the story of his team's attempts to create a blue zone in the United States. The third part summarizes what it takes to manufacture a blue zone. The final part is a collection of longevity-promoting recipes.
This chapter in the Blue Zones series focuses on changing the world. It is a chronicle of efforts and a manual of methods Buettner is using and promoting to spread the concepts and practices he has distilled from his personal and collaborative research, and that of others. He wants to make blue zones in a strong belief that by mimicking the lifestyles of people in these societies, people all over the world can live better longer.
The areas the author calls blue zones were first noticed in demographic studies decades before he became involved. The original maps had these areas circled in blue, hence the name. Buettner started his research in 2005, and has since devoted his life to transforming communities into blue-zone-like longevity centers.
After writing his first book, Buettner found a story in Finland about an area whose inhabitants changed their lives by changing their environment. The area had been home to the highest rate of cardiovascular disease in the world. After some changes by an ambitious government healthcare official, they reduced the mail heart-related mortality rate by twenty-five percent, and the nationwide life expectancy over that time went up nearly ten years. This was proof to Buettner that a change in environment can actually add years to lives.
He took this idea to organizations in the United States and obtained over a million dollars in funding to try it. He first attempt was in Albert Lea, Minnesota in 2008. Much of the community, including grocery stores, food distributors, churches, the government, schools and individuals participated, and the result of ten-months work was a three-point-one increase in life expectancy. The changes put in place continued for years afterward.
A bigger effort was to transform a community in the sprawling megapolis of Los Angeles called the Beach Cities. Here positive changes resulted from a longer-term, better-funded project, three years. An endowment in the area will allow funded efforts to continue indefinitely. A drop in the smoking rate, an increase in the percentage of people exercising, the stated quality of life -- all improved faster than the national average.
Buettner went on to try his methods and apply lessons learned in other communities. The stories are an inspiration to anyone who wants himself and others to enjoy life as long as possible.
Get the book: http://RunningAFEVER.com/BlueZonesSolution
See the review on my BookTube channel http://SouthernBookTube.com
http://RunningAFEVER.com
Get the book:
http://RunningAFEVER.com/BiggerLeanerStronger
In the world of body-building, knowledge is power. Bigger, Leaner, Stronger: The Simple Science of Building the Ultimate Male Body, by Michael Matthews is an attempt to provide a more-or-less complete reference for diet and exercise, specifically for men intent on becoming physically lean and muscular. The edition reviewed is the paperback second edition published by Oculus Publishers.
Read the full review at http://RunningAFEVER.com/127
http://RunningAFEVER.com
In January of 2019 my employer asked me to participate in a wellness program to raise awareness of aspects of health such as hydration, nutrition, and fitness. I was specifically asked to be in a video about nutrition, and this episode is taken from that video.
I set fitness as a priority in life because everything else in my life depends on it. Improving my health means I am a better worker, friend.... everything.
Fad diets come and go. I once lost 60 pounds on a juice diet, for example. That's not something I could sustain though. So I had to find a diet that I liked and that was also healthy. I say "Become an expert in your own health."
One helpful practice is making meals ahead of time. I don't necessarily plan every meal in advance, but I have options. I make enough on the weekend to last the week, freeze the meals and microwave them for each meal.
Another trick is substitution. Eating brown rice instead of white rice. Use Smart Balance, which has a third of the calories of butter. Eat turkey or chicken in my tacos and chili instead of beef.
Most importantly, stick with it. Any failure is just a step on the road to success.
Recorded January 21, 2019.
Weight (change since Jan 2018): 200 (-74)
Workout time: 108 Minutes
Total Distance (total since Nov 2017): 7.46 Miles (394.48)
Steps: 16,367
Muscle Mass (change since Aug 2018): 145.38 (+2)
Body Fat: 27.2%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
In the 1980's, Leonard Guarente began doing anti-aging research at MIT. He's a biologist, and his major discovery was finding a gene that controls aging by experimenting with yeast. Subsequent supporting research has been done on rats as well.
In the 1980's, Leonard Guarente began doing anti-aging research at MIT. He's a biologist, and his major discovery was finding a gene that controls aging by experimenting with yeast. Subsequent supporting research has been done on rats as well.
There are 2 important substances at work here. Sirtuins, a protein that regulates aging and other processes at a cellular level. We need them particularly to make nicotinamide adenine dinucleotide (NAD+), a required material for conversion of food into energy and other cell functions.
NAD supplies in the body deteriorate over time, though some can come can be gained from certain food substances like tryptophan, aspartic acid and niacin. From this comes the idea of supplementation.
A couple of companies have been formed by the scientists involved in these discoveries including Dr. Guarente. Elixir Pharmaceuticals, now defunct, was to develop drugs. Dr. Guarente co-founded Elysium Health in 2014, this time to market supplements.
Elysium has already produced a product capitalizing on the research, Basis, which is claimed to support higher NAD levels to slow the aging process. They recommend 2 caps per day, and you can subscribe at the website for $50/month.
The thing about supplements is that no real proof that they work is required. Only marketing and producing a belief that they work. And in this case, when will you going to know that it helped you live longer? After you've spend thousands of dollars for how many years? This market is expected to be almost $125 Billion by 2023. In the US Alone, it was $42B in 2016.
Elysium has done clinical trials, double-blind studies with placebo control groups. Basis is also Certified for Sport by the National Science Foundation.
There are a lot of "this could be the secret to aging better" articles, but the jury is still out. The best advice I can give is what I say about everything: be an expert in your own health, do the research and make your choices based on that.
Sources:
https://www.goodhousekeeping.com/health/a25642740/elysium-health-basis-pill/
https://en.wikipedia.org/wiki/Leonard_P._Guarente
https://en.wikipedia.org/wiki/Sirtuin
https://www.openpr.com/news/1490885/Anti-Ageing-Drugs-Market-2019-Analysis-Research-Covers-Top-10-Players-as-BIOTIME-INC-Elysium-Health-Inc-La-Roche-Posay-DermaFix-L-OR-AL-and-others.htmlhttps://www.inverse.com/article/49550-three-letters-could-change-everything
Recorded January 21, 2019.
Weight (change since Jan 2018): 200 (-74)
Workout time: 108 Minutes
Total Distance (total since Nov 2017): 7.46 Miles (394.48)
Steps: 16,367
Muscle Mass (change since Aug 2018): 145.38 (+2)
Body Fat: 27.2%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
I keep hearing from various sources on the importance of beans in our diets. Dan Buettner says they are one of the world's greatest longevity foods, and recommends eating a cup a day.
What are beans? A bean is a seed of a group of plants called Fabaceae, though it also is applied to other things, for example, Jelly Beans! which are not seeds of any plant.
What are the nutritional benefits? There are many. Beans are high in fiber, protein, antioxidants. They are also rich in vitamins, especially the B vitamins, such as Thiamine (B1), Roboflavin (B2), and Folate (B9). B vitamins are important in energy level, brain function (I could use all of that I can get), and preventing infections. Vitamin K, used in blood clotting, and vitamin E, which has numerous benefits including lowering cancer risk, are also common in beans. Beans are one of the most nutrient-dense foods on earth. 1 serving is 123 calories.
There are other health benefits as well. They can reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria. These things are linked to longevity and prevention of heart disease, stroke, etc.
PLUS, they are cheap and versatile, with infinite ways to prepare them. In their dried form you can store them for a long time, and they are easy to cook.So which beans are best? There are at least 70 varieties of beans. Here are a few:Peanuts have 17.3g of protein and 5.9g of fiber, and is the only bean (legume) with vitamin E. Navy beans or haricot beans have 15g of protein and 19.1g of fiber. Pinto beans have 15.4g of protein and 15.4g of fiber. Soybeans have 28.6g of protein and 10.3g of fiber. Black beans have 15.2g of protein and 15g of fiber, and a low glycemic index number. Kidney beans have 13.4g of protein and 13.6g of fiber. Peas (yes they are beans!) have 8.2g of protein and 8.8g of fiber. Lentils have 17.9g of protein and 15.6g of fiber. And chickpeas have 14.5g of protein and 12.5g of fiber. Rumor has it that black beans are the most nutrient-dense, but I have no evidence for that.
What am I going to do? I have been eating some of the Ikarian stew made from a blue zone recipe, which contains a lot of black-eyed peas. I am also going to substitute some black beans for ground meat in my chili.
Sources:
https://www.healthline.com/nutrition/healthiest-beans-legumes
https://www.healthline.com/nutrition/vitamin-k1-vs-k2
Recorded January 21, 2019.
Weight (change since Jan 2018): 200 (-74)
Workout time: 108 Minutes
Total Distance (total since Nov 2017): 7.46 Miles (394.48)
Steps: 16,367
Muscle Mass (change since Aug 2018): 145.38 (+2)
Body Fat: 27.2%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
There are little changes you can add to your everyday routine to be more active, both at home or at work, or wherever you would otherwise spend idle time.
-
Park farther away when you go to work, church, store, or apartment.
-
Cook your own meals, cooking a meal can burn as much as 300 calories.
-
Use fewer labor-saving devices, for example: use a spoon instead of a mixer; Wash dishes by hand; chop vegetables yourself instead of using a food processor; use a manual can opener; and for a non-kitchen example: use a push-lawnmower instead of a riding one.
-
If you sit at work, set an alarm and get up at least every hour and walk around. A fitness watch can help both by reminding you to move and by counting your steps to measure your activity.
-
Take the long way to the bathroom, breakroom, or parking lot when walking around your office.
There are many more. Once you start looking, you'll become aware of ways you can be more active.
Nano-calorie-burner department. I see some people at work with stand-up desks. Stand up more, for example get a desk attachment that allows you to work standing up. This burns an additional 10 calories per hour. Chew gum for another 10 calories per hour. Go shopping in a local store instead of ordering online.
You don't have to run marathons to have a healthy metabolism. Make some small changes to increase your activity a little at a time. You'll feel better, and you'll be on your way to a longer, fuller life.
Recorded January 21, 2019.
Weight (change since Jan 2018): 200 (-74)
Workout time: 108 Minutes
Total Distance (total since Nov 2017): 7.46 Miles (394.48)
Steps: 16,367
Muscle Mass (change since Aug 2018): 145.38 (+2)
Body Fat: 27.2%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Pliability is the central concept of Tom Brady's physical training program. He spends 50% of his training time on pliability, the rest in resistance training (with bands, not weights) and cardio.
The idea is to have long, soft, muscles that contract and relax through 100% of their range, rather than short, dense, stiff muscles with 50% range. It helps prevent injury and improve recovery from injuries when they happen. Pliability training should be done before and after every workout.
The actions are intentional, rythmic trauma applied to 20 different muscles groups. These are esentially resistance exercises, but are different than weight training, stretching, or massage.
There is also a very important neurological aspect to this program. -repeated activity trans our brains that this is the desired state. Have you ever noticed that when you do something a while, you don't have to think about it?
Tom says it is imperative to train your brain to see long-soft primed muscles as the desired state. Pliability training creates new neural pathways in the brain, which I think just means we're learning something. This process is more intensive and once you learn something, you almost don't need to think about it. Through pliability, Tom Brady trains his muscles to contract and relax 100%.
Tom recommends working with a TB12 certified body coach, but there are alternatives outlined in the book, including using a vibrating foam roller or sphere, working with a partner, or self-treatment. Why a vibrating roller? Vibration is what activates the nervous system to create those neural pathways mentioned earlier.
Interesting concepts. I will continue to read the book and report on what I learn as always.
Sources:
The TB12 Method by Tom Brady
Recorded January 26, 2019.
Weight (change since Jan 2018): 200 (-74)
Workout time: 106 Minutes
Total Distance (total since Nov 2017): 5.83 Miles (408.37)
Steps: 13,127
Muscle Mass (change since Aug 2018): 152.17 (+9)
Body Fat: 23.8%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
Get the book: http://RunningAFEVER.com/tb12book
This week's episode is a continuation of my discussion of the diet outlined in Tom Brady's book "The TB12 Method".
Tom Brady's diet is 80% alkalyzing foods and 20% acidifying foods. A pH of 7 is the goal, and it takes that combination to get there.
In general, vegetables are alkalyzing, meat is acidifying, but here is Tom's short list of specific examples, and some of them are quite surprising.
Alkalyzing:
Artichokes
Beets
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Chicory
Cucumbers
Dandelion greens
Escarole or Endive
Green beans
Lettuce (except Iceberg)
Potatoes
Red cabbage
Spinach
Squash
Sweet peppers
Sweet potatoes
Vegetable juice made in a juicer
Yams
Zucchini
Acidifying:
Beef
Black currants
Butter
Cheese
Chickpeas
Cold Cuts
Crayfish
Hazelnuts
Herring
Kiwis
Lobster
Mackerel
Mandarin oranges
Millet
Nectarines
Oranges
Peanuts
Pecans
Pineapples
Pistachio nuts
Pork
Pumpkin seeds
Raspberries
Red currants
Salmon
Soybeans
Strawberries
Sunflower seeds
Walnuts
White bread
White rice
White wheat
Yogurt
Tom says that foods should be combined properly in a meal to provide the best digestion. Meats need an acidic environment. Carbohydrates need an alkaline environment. So eat vegetables with either carbs or protein, but not both. Also, drinking water during meals interferes with digestion, so stop drinking water thirty minutes before a meal.
This book is very interesting. There's also info on supplementation, a grocery list, and recipes.
Get it at http://RunningAFEVER.com.
Go Pats!
Sources:
https://en.wikipedia.org/wiki/Tom_Brady
The TB12 Method by Tom Brady
Recorded January 26, 2019.
Weight (change since Jan 2018): 200 (-74)
Workout time: 106 Minutes
Total Distance (total since Nov 2017): 5.83 Miles (408.37)
Steps: 13,127
Muscle Mass (change since Aug 2018): 152.17 (+9)
Body Fat: 23.8%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Get the book: http://RunningAFEVER.com/tb12book
This weekend is Superbowl 53. For those not in the United States, that's the championship game of American style football.
One of the quarterbacks is Tom Brady, who many consider to be the greatest of all time. He is 41, is in his 19th season with the New England Patriots. His stats in the post season are unmatched: He holds 13 super bowl records, this being his 9th appearance, the most of any NFL player in history. He holds 20 post season records and 9 regular season records.
When a man is this successful, everyone wants to know his secret. Obviously, there is no one thing that anyone can do to be as successful as Tom Brady. But he has revealed his diet, which he calls TB12 (12 being the number he wears as a player), in a book by the same name.
The book is actually called "The TB12 Method" and is more than just a diet book. It covers exercise, hydration, nutrition, training and recovery, and even mental fitness. We'll get into a lot of this in the coming weeks, but for now, let's cover the diet part:
The Basics:
- Eat real, organic, local food. Local food is fresh. even fruits and veg you get in the groc. may have been frozen and thawed more than once.
- Eat mostly vegetables.
- Eat seasonally - we need more meat and fat in the winter, more greens and fruits in the summer.
- Consume essential fatty acids. They carry oxygen, stabilize body temperature, and absorb fat-soluble nutrients.
- Eat foods high in fiber. This reduces risk of heart disease, hypertension, cancer and gastro-intestinal disease.
- Eat a variety of foods. Different foods have different nutrients, even different kinds of greens or different kinds of apples.
- Don't eat refined carbs - avoid spikes in blood sugar. Tom says "I try to avoid eating anything that comes in a box or a bag." (273)
- Avoid trans fats and saturated fats.
- Limit dairy foods, they increases inflamation in the digestive tract.
- Limit salt, it reduces the ability to eliminate toxins from cells.
- Limit nightshades (mushrooms, eggplants, potatoes, strawberries, bell peppers, etc.). This is not a big deal for most people, but causes enough inflamation that he avoids them.
- Limit caffeine to no more than 2 cups of coffee. It is related to a wide range of health problems, edginess and stress.
- Limit alcohol - it contains lots of sugar, so creates inflamation.
Some other tricks: - Leave the table 75% full (where have we heard that before?).
- Eat healthy foods first. Don't eat so much lobster that you don't have room for your broccoli.
- Don't eat 3 hours before bed. Your body needs time to metabolize the food you have eaten that day.
- Eat more nutrient-dense meals so you don't get hungry. Eat fruit and other healthy snacks.
A primary goal of the TB12 diet is reducing or preventing inflamation, which is caused by acidifying foods and reduced by alkalyzing foods. However, acids are needed, they are the building blocks of the protein that in turn builds muscle and essential minerals.
Sources:
https://en.wikipedia.org/wiki/Tom_Brady
The TB12 Method by Tom Brady
Check out the next episode for more about Tom Brady's TB12 Diet.
Recorded January 26, 2019.
Weight (change since Jan 2018): 200 (-74)
Workout time: 106 Minutes
Total Distance (total since Nov 2017): 5.83 Miles (408.37)
Steps: 13,127
Muscle Mass (change since Aug 2018): 152.17 (+9)
Body Fat: 23.8%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
The featured photo is licensed under the Creative Commons Attribution 4.0 International license (https://creativecommons.org/licenses/by/4.0/deed.en). The author is Jeffrey Beall.
http://RunningAFEVER.com
It's been a long day, starting at 5:30 A.M. with my first trip to the gym in 2-1/2 weeks, and continuing tonight with a Blue Zone dinner later. I'm doing a walk on the same day, and it's a good thing I'm getting all this activity in, because I am dealing with about 15 pounds of holiday weight gain.
Last year I recorded an episode (#7) called "After the Turkey", in which I bemoaned my three days off for Thanksgiving. At the time I was walking every day. I claimed to feel weaker because of the off time, though perhaps it was merely psychological. This morning, I was definitely feeling reduced strength after a couple of weeks out. And the scale does not lie.
During the holidays I was also dealing with a family illness, which meant I spent a lot of time in a hospital room. After I got back from this visit, I had to fight a respiratory infection which forced me to rest an additional few days.
Events caused me additional stress recently, and I found myself succumbing to old habits: watching too much Amazon Prime and eating the wrong foods and way too much of them. It was a flashback to the not-so-good old days.
What to do? Really the same thing I advocated in episode #7: just get right back into the groove. I am no longer as afraid as I was of drifting back into the sedentary life long-term. I know I'm going to have times like these, and I can return and continue on my journey to a healthy, active, and hopefully very long life.
Recorded January 7, 2019.
Weight (change since Jan 2018): 210 (-64)
Workout time: 172 Minutes
Total Distance (total since Nov 2017): 6.54 Miles (365.46)
Steps: 15,320
Muscle Mass (change since Aug 2018): 155.88 (+13)
Body Fat: 25.7%
Daily Sleep Duration 7-day Avg: 8 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Today's podcast episode is inspired by the Mercy Me song "Even If". In the song, the singer acknowleges that God can take away any troubles anyone may have. Often, He chooses not to rid us of our problems exactly when we want to be rid of them. But even then, the singer's hope is still in God.
I can relate to Mercy Me singer Bart Millard's predicament. His purpose in life is to bring a positive message to the world through his music. Day to day he goes in front of people and sings his heart out. In good times, his strong faith carries him through with ease. But in bad times, when he's not feeling so hot, he might rather be singing the blues.
My purpose in life is similar. I want to bring a positive message and inspire people to improve their health and well-being. But I have my ups and downs as well.
But the essence of faith is keeping that hope regardless of circumstances. To continue when everything is going my way requires no faith at all. The real challenge comes when things are beyond my control. That's when my faith gets tested.
Fitness is challenging, if I'm doing it right, even in the good times. To get motivated to exercise when I am depressed is even harder. But sometimes, it's the doing that helps me rise above my woes.
Persistence is faith, the difference between success and failure.
Mercy Me's "Even If":
https://www.youtube.com/watch?v=B6fA35Ved-Y
Mussorgsky's "Pictures at an Exhibition":
https://www.youtube.com/watch?v=DXy50exHjes
Garth Brooks' "Friends in Low Places":
https://www.youtube.com/watch?v=p0_der_5hRM&list=PLskKWhn-LBTgTBPZZrufHT5vn34pMqqTi
Recorded January 7, 2019.
Weight (change since Jan 2018): 210 (-64)
Workout time: 172 Minutes
Total Distance (total since Nov 2017): 6.54 Miles (365.46)
Steps: 15,320
Muscle Mass (change since Aug 2018): 155.88 (+13)
Body Fat: 25.7%
Daily Sleep Duration 7-day Avg: 8 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
There's a sort of prankster at work who gave me a Christmas present that included "Blazin Rectum Rub", which I assume is a real spicy meat seasoning. It occurred to me that this product may have thermogenic qualities.
What are thermogenics? These are substances which encourage the production of heat in the body. One natural example is cayenne pepper (pronounced CY-ANNE-PEPPAH in Cajun). This is actually sold in capsules, but it's just a spice really. I've used the capsules in the past -- don't take them on an empty stomach -- but i get plenty in the massive amounts of Tabasco sauce that I eat on just about everything.
Cayenne has other benefits: it reduces hunger, and normalizes blood glucose, which we know is one of the keys to longevity (see episode #110 on the glycemic index).
Much of my information comes from a great website DrAxe.com, specifically this page:
https://draxe.com/thermogenic/
There are some dangerous thermogenics, says Dr. Axe, including bitter orange peel and hoodia. See that page for more details on how these substances are bad for you.
Some of the risks of certain thermogenics in unsafe quantities are acute liver failure, caffeine overdose (including insomnia and vomiting), chest pain and death (bitter orange peel), increased heart rate and high blood pressure.
As you can see, bitter orange peel is quite dangerous. In fact, the Mayo Clinic has said that although it can help with weight loss, it is not worth the risk. In my opinion, anything with death as a side effect is bad!
I must confess that I am taking fat burners, so I will definitely check them for these ingredients. For more on supplements in general, see episode #67. Links for all of the supplements I use can be found at http://RunningAFEVER.com/shop.
Recorded January 7, 2019.
Weight (change since Jan 2018): 210 (-64)
Workout time: 172 Minutes
Total Distance (total since Nov 2017): 6.54 Miles (365.46)
Steps: 15,320
Muscle Mass (change since Aug 2018): 155.88 (+13)
Body Fat: 25.7%
Daily Sleep Duration 7-day Avg: 8 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
On a long trip, I stop at a rest area along my route and take a brief walk to get some fresh air and stretch my life. I emphasize the psychological as well as physical benefits of striving to get into nature whatever is going on in our lives.
It is a short walk but a welcome break in a long day of driving. Always look to take care of your health, even on a long interstate journey.
Recorded December 22, 2018.
Weight (change since Jan 2018): 205 (-69)
Workout time: 78 Minutes
Total Distance (total since Nov 2017): 2.89 Miles (346.16)
Steps: 6,888
Muscle Mass (change since Aug 2018): 156.10 (+13)
Body Fat: 24%
Daily Sleep Duration 7-day Avg: 7 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER
What impact did this major injury have on my overall journey to good health? What did I learn from it? In this episode I review what happened and the legacy of this important event.
Today I am doing what helps me deal with stress -- walking in nature and conversing with you, the listener. This has become my therapy. You may have a different activity to help you deal with stress. These are life tools and are very important to overall health.
On December 16, 2017 I sustained an injury while running and recording the podcast. This eventually had me out of action for six weeks, in which I felt quite a bit of fear that I would fall back into old bad habits. I had only been walking regularly for a little more than a month when I hurt my knee. I was also concerned about the fate of the podcast.
What has changed? The tragic flaw may still be there, but I have more knowledge now. Knowledge about myself and my body, knowledge about the nature of injuries and how to manage them. I also have a confidence and consistency in my workouts. If I miss one workout, or even a week, I'm not afraid that I'll throw it all away. I am not worried about the podcast being about running. We have covered topics from motivation, inspiration -- all manner of diet topics, medicine, longevity - how to live a long great life. There is no stopping Running: A FEVER for anything.
Recorded December 18, 2018.
Weight (change since Jan 2018): 203 (-71)
Workout time: 145 Minutes
Total Distance (total since Nov 2017): 7.21 Miles (335.27)
Steps: 15,334
Muscle Mass (change since Aug 2018): 153.72 (+11)
Body Fat: 24.2%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
A little travel is good for the soul. Today Amy and I drive several hours to go hiking at Queen Wilhelmina State Park near Mena, Arkansas. It is a beautiful, mountainous area, and not crowded in the middle of December. The views are breathtaking, and the breathtaking is crisp. Several trails criss-cross the park which has a lodge at its center atop a mountain.
There are a few tips I can offer on taking a road trip:
Read the full post at http://RunningAFEVER.com/114
Recorded December 15, 2018.
Weight (change since Jan 2018): 197 (-72)
Workout time: 129 Minutes
Total Distance (total since Nov 2017): 4.27 Miles (322.92)
Steps: 11,123
Muscle Mass (change since Aug 2018): 145.44 (+2)
Body Fat: 26.1%
2018 Goals:
ACHIEVED (1) Run 10.5 miles in one day by 11/18/18
(2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Bisphenol A, also known as BPA. What is it? BPA is one of the most common industrial chemicals on the planet. It is used to make clear, tough plastic, like you see in all manner of containers, CD's,DVD's and epoxy used to line food containers and water pipes.
Why are we talking about this? Controversy -- BPA has hormone-like qualities. Conspiracy theorist Alex Jones called them "Gender-Bending Plastic Chemicals".
The FDA has repeatedly endorsed BPA's and their studies have failed to show any danger to consumers. Non-FDA studies have shown possible adverse effects. BPA's have been banned by Canada and the European Union for use in baby bottles. The FDA has withdrawn its authorization of bpa use in baby bottles, but not due to any perceived danger, but for market abandonment.
The market has seen the taint on BPA's and now has non-BPA products, mainly for marketing purposes. The substitutes being used have health concerns as well, but they are far less known than BPAs.
The bottom line? This is probably not a big deal, but all the same I am going to look for alternatives and use them if possible, mainly because of the estrogen-like qualities. Though it probably isn't significant enough to affect muscle development, that's a big area of concern for me.
Reference wikipedia, which i finally donated to today. I give the recommended amount including transaction fee.
https://en.wikipedia.org/wiki/Bisphenol_A#Toxicity
Alex Jones article:
https://www.infowars.com/watch-out-for-this-gender-bending-plastic-chemical-that-isnt-bpa/
Recorded December 13, 2018.
Weight (change since Jan 2018): 198 (-76)
Workout time: 204 Minutes
Total Distance (total since Nov 2017): 8.35 Miles (315.86)
Steps: 18,584
Muscle Mass (change since Aug 2018): 151.18 (+8)
Body Fat: 23.8%
2018 Goals:
ACHIEVED (1) Run 10.5 miles in one day by 11/18/18
(2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
A "5K" is a five-kilometer race. There are many of these and they are very popular as they are accessible to a large number of people. Usually they cost about $20 to enter, proceeds usually benefit a charity, and you always get a t-shirt and usually some other giveaway items as well. It is a good way to commune with fellow humans (and sometimes canines) in a healthy way.
This particular 5K was held at the Don Tyson School of Innovation in Springdale, Arkansas, which is not coincidentally the home of Running: A FEVER World Headquarters. The Phoenix Burner is the name of the school newspaper.
A special aspect of this race was that it was held the weekend prior to Halloween, and accordingly children were invited to dress up in costumes. Small children ran a short section of the main course. Some of the costumes I saw were cheerleaders, princesses, Incredibles, and bunnies!
This was also the first 5K I had run which used computer chips to record the finishing times. I highly recommend checking out a 5K or two. You don't even have to run --- we walked this one. But it's a great way to get out and publicly practice fitness with others.
Recorded December 13, 2018.
Weight (change since Jan 2018): 198 (-76)
Workout time: 204 Minutes
Total Distance (total since Nov 2017): 8.35 Miles (315.86)
Steps: 18,584
Muscle Mass (change since Aug 2018): 151.18 (+8)
Body Fat: 23.8%
2018 Goals:
ACHIEVED (1) Run 10.5 miles in one day by 11/18/18
(2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Today I went out on the trail right after work to just walk, like I used to do every day in the old days. I did it mostly because I enjoy it. But doing things you enjoy can also relieve stress, which is an important factor in health and longevity.
Read the full post at http://RunningAFEVER.com
Recorded December 11, 2018.
Weight (change since Jan 2018): 198 (-76)
Workout time: 168 Minutes
Total Distance (total since Nov 2017): 7.56 Miles (305.75)
Steps: 17,080
Muscle Mass (change since Aug 2018): 151.18 (+8)
Body Fat: 23.8%
2018 Goals:
ACHIEVED (1) Run 10.5 miles in one day by 11/18/18
(2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Glycemic Index (GI) - A ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating. Foods with a high GI are those which are rapidly digested, absorbed, and metabolized and result in marked fluctuations in glucose levels. A diet including low GI carbohydrates - the ones that produce smaller fluctuations in your blood glucose and insulin levels -- is one of the secrets to long-term health, reducing your risk of type 2 diabetes and heart disease. It is also one of the keys to maintaining weight loss. The glycemicindex.com site at the University of Sydney also presents evidence of this statements, and is worth checking out.
...Read the full post at http://RunningAFEVER.com
Recorded December 19, 2018.
Weight (change since Jan 2018): 201 (-73)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (275.95)
Steps: 2,653
Muscle Mass (change since Aug 2018): 149.09 (+6)
Body Fat: 25.9%
2018 Goals:
ACHIEVED (1) Run 10.5 miles in one day by 11/18/18
(2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Michael Zalewski lost a lot of weight on the keto diet, which he no longer uses after discovering the health detriment of it. Like myself, he lost weight rapidly in the beginning as part of a weight loss contest, and subsequently moved to a more healthy pace.
The keto diet consists of a high-fat, low-carb, no-sugar diet. Like the atkins diet, the idea is that with no carbs to burn, the body must burn fat. But a high-fat diet has definite health risk. In Michael's case his cholesterol raced. After he discovered this, and at the advice of his wife, who is a nurse, Michael stopped keto and is now on a Mediterranean-style diet.
Like many muscular men, Michael is, and, he feels, will probably always be overweight according to the National Institutes of Health BMI recommendations. But he uses his waist size (the same as in his high school days) as a main indicator of a healthy weight and body composition.
Recorded November 26, 2018.
Weight (change since Jan 2018): 195 (-79)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (275.95)
Steps: 5,613
Muscle Mass (change since Aug 2018): 144.89 (+2)
Body Fat: 25.7%
2018 Goals:
ACHIEVED (1) Run 10.5 miles in one day by 11/18/18
(2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Today is the one-year anniversary of the podcast. On November 17, 2017 I recorded the first episode of Running: A FEVER. It's a beautiful day. Despite recent freezing weather we have a sun-filled sky and may hit 70 degrees before that sun drops below the horizon.
It is the first podcast I have recorded at Devil's Den State Park, one of my favorite hiking destinations.
Read the full post at http://RunningAFEVER.com and be sure to watch the video at http://RunningAFEVER.com/YouTube.
Recorded November 17, 2018.
Weight (change since Jan 2018): 197 (-77)
Workout time: 41 Minutes
Total Distance (total since Nov 2017): 1.34 Miles (272.65)
Steps: 7,561
Muscle Mass (change since Aug 2018): 146.77 (+4)
Body Fat: 25.5%
2018 Goals:
ACHIEVED (1) Run 10.5 miles in one day by 11/18/18
(2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
It is a historic occasion as I achieve my personal best distance in recent years and meet a goal I set almost a year ago. In this completion of the two parts I discuss how things have changed in this year with regard to my personal philosophy.
Read the full post at http://RunningAFEVER.com/107
Recorded November 3, 2018.
Weight (change since Jan 2018): 196 (-78)
Workout time: 210 Minutes
Total Distance (total since Nov 2017): 10.43 Miles (270.11)
Steps: 25,529
Muscle Mass (change since Aug 2018): 144 (-0)
Body Fat: 26.7%
2018 Goals:
ACHIEVED (1) Run 10.5 miles in one day by 11/18/18
(2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
It's a historic occasion as I achieve my personal best distance in recent years and meet a goal I set almost a year ago. In this first of two parts I provide some department updates and talk about goal setting, achievement, and how to define success and failure.
Read the full post at http://RunningAFEVER.com/106
Recorded November 3, 2018.
Weight (change since Jan 2018): 196 (-78)
Workout time: 210 Minutes
Total Distance (total since Nov 2017): 10.43 Miles (270.11)
Steps: 25,529
Muscle Mass (change since Aug 2018): 144 (-0)
Body Fat: 26.7%
2018 Goals:
ACHIEVED (1) Run 10.5 miles in one day by 11/18/18
(2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Diet Dept: I recently tried Walmart Pickup at the recommendation of a friend and thought it would be informative for RAF listeners to talk a little about it. Here is my take on it.
Read the full article at http://RunningAFEVER.com
Recorded November 29, 2018.
Weight (change since Jan 2018): 194 (-80)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 8.97 Miles (275.95)
Steps: 5764
Muscle Mass (change since Aug 2018): 141 (-2)
Body Fat: 27.3%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER
Welcome to the inhabitants of Mauritius! I am very pleased to have listeners in this island country with a population of about one million, located in the Indian Ocean off the coast of Africa. As usual I have tried to get to know a little bit about my listeners wherever they are. The favorite sport in Mauritius is football (soccer to us Americans). Kite Sailing is also popular, similar to windsurfing but using a kite instead of a sail. This is understandable as the country is an island and coastal waters are plentiful. I have a feeling that walking and running are probably popular as well.
Lottery jackpots are getting higher here, and the topic came up in a recent conversation I had about what to do with all that money. We came to the conclusion that we could actually have too much money. This is a new experience for me. But when you have hundreds of millions of dollars and you have no desire to drive your own aircraft carrier around the world or build a mansion on Mars, the thing to do is to give it away. And that's a big undertaking. I don't really want to spend my life trying to find good recipients of charity. My time is best used otherwise. Warren Buffett has a similar philosophy. He has accumulated more wealth by his own efforts than just about anyone. He recognizes that the thing to do with it is to give it away, and he is giving most of it to the Bill and Melinda Gates Foundation.
In the podcast I recommend against donating to the Susan Komen Foundation because they support abortion. In addition to that, only twenty percent of their collections go to research. Here are some alternative charities that focus more on fighting breast cancer. Please do your own research, I haven't looked into these extensively:
https://www.metavivor.org/
https://www.drsusanloveresearch.org/dslrf-driven-research
http://cbcrp.org/about/
Recorded October 13, 2018.
Weight (change since Jan 2018): 201 (-73)
Workout time: 182 Minutes
Total Distance (total since Nov 2017): 8.97 Miles (178.9)
Steps: 20,125
Muscle Mass (change since Aug 2018): 138 (+0)
Body Fat: 27.2%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
People at work notice when you start getting in better shape. It's slow progress to myself and anyone else who sees me every day, but people occasionally even mention the change to me. Have you ever seen someone who was in great shape and thought, "How can she be committed to her job if she looks like that? She must spend all her time in the gym." I admit that I have had these prejudicial thoughts. It doesn't seem to impacting me at work, at least not with management, but I was at one time concerned that people seeing me do a lot of walking around the room might think I should spend more time at my desk.
This prejudice can manifest against other positive characteristics as well. Poise, good grooming, confidence, being well-dressed -- these are all things that are good qualities, but make me think sometimes that a person might be all show. All form and no substance. Just because the form appears to be too good. I know that people can't do everything perfectly, so if they look too good, something must be wrong.
This brings to mind a TED talk I watched about "power poses" (https://www.youtube.com/watch?v=Ks-_Mh1QhMc). The testing done by this college professor indicated that, just by acting like a powerful person, one can actually be more powerful. I started to think of powerful people I know or have seen and whether any of them exhibited the opposite posture, the "weak" pose. Few did. Is this a contradiction? Do we expect our leaders to display the physical characteristics of power so much that we put in power those who look like they should be there, and at the same time ascribe a lack of proficiency or application to them? Or perhaps it's all a big conspiracy in which the fit people promote fit people and they are all incompetent? I don't think so, but what do you think?
Recorded October 13, 2018.
Weight (change since Jan 2018): 201 (-73)
Workout time: 182 Minutes
Total Distance (total since Nov 2017): 8.97 Miles (178.9)
Steps: 20,125
Muscle Mass (change since Aug 2018): 138 (+0)
Body Fat: 27.2%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Every day, I say "It's a beautiful day." I think it is important to start every day positively by recognizing the beauty in life.
I am a big Boston Red Sox fan and this year, as they proceed through the playoffs, they are taking an unconventional strategy. Usually you see the "small ball" strategy in small market teams that do not have big budgets and big players. So they have to get more bases on the hits they get and be more aggressive. In this case we have the team with the best record in baseball and one of the biggest budgets. So why are they taking this aggressive strategy? It works! No one expects it. Instead of depending on a starting pitcher to handle most of the game, he is taken out as soon as he starts to falter. Starting pitchers are used in relief. The plan is to do whatever it takes to win this one game.
What does all this mean? If you want to have staying power at anything you must adapt. I used to be an avid squash player until my right shoulder, at some point in my young life, started giving me trouble. I would just be in terrible pain every time I swung the racket. So I quit playing. I was relating this to a wise man I knew a few years ago, and he asked "Why don't you try playing with your left hand?" I had never thought of that.
I used to go skeet shooting with a roommate who was a gun enthusiast. At the time, I had started to lose acuity in my right eye. He suggested I shoot left-handed, and when I did, I shot much better, even though I am right-handed.
Don't give up. Adapt!
I had a cousin-once-removed who had cerebral palsy. She could not control her body and was wheelchair-bound most of her life. I usually could not understand anything she said. But she wrote beautiful poetry. Since she did not have the use of her hands, she typed using a finger-like device strapped to her head, one letter at a time.
We usually don't think of adapting until we encounter a challenge such as these. I started a podcast called Running: A FEVER with the intent of it being about running. I adapted when an injury prevented me from running. To make these adaptations, I must know myself as well as Alex Cora knows his Red Sox players. And I must have a purpose, like publishing a podcast, or winning the World Series.
As I record the podcast, I pass a man moving down the trail using a walker. And this is nowhere near a parking lot. He's serious about his exercise, and he's adapted so he can continue despite his weakness. That is exactly what I am talking about.
Know yourself, have a purpose, adapt and succeed.
Recorded October 13, 2018.
Weight (change since Jan 2018): 201 (-73)
Workout time: 182 Minutes
Total Distance (total since Nov 2017): 8.97 Miles (178.9)
Steps: 20,125
Muscle Mass (change since Aug 2018): 138 (+0)
Body Fat: 27.2%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
This is my first podcast from a stationary bike. I demonstrate the high-intensity interval training (HIIT) that is an important part of the New Strategy I have been developing and practicing since episode 70.
I also take this opportunity to make a presentation on the show. Since there has been a lot of change since episode 0, this will make a better reference point for folks new to the show. So here is my summary of Running: A FEVER, using the 5 W's:
What: It's a podcast! You can get it on your favorite podcast catcher app on your phone. You can also listen and watch episodes at http://runningAFEVER.com. Video is available on YouTube, at http://runningAFEVER.com/YouTube.
Who: Michael Davis, a middle-aged guy who's not a nutritionist, physical trainer, or medical professional. I have lost 80 pounds, lowered my blood pressure, decreased my pain, and improved my life in other ways.
Why: I love my life and I want to make it last as long as possible. That is why I exercise and do all of the other things I need to do to be in the best possible health. The podcast is part of that, because it motivates me to keep doing what I need to do. I also want to help other peoople get healthy and live full, active lives.
Where: Earth! I record mostly from my home area of Northwest Arkansas, which has abundant hiking and biking trails and other beautiful and wonderful resources. I have also recorded in Mississippi and Kentucky. Occasionall I record a special episode in a store or a doctor's office, or the studio here at Running: A FEVER World Headquarters.
When: Now and henceforth, as long as possible. I have a long way to go in my health and life, and I hope to inspire others to improve for as long as I can. Episodes are released each Wednesday and Friday, and sometimes a special episode is released on Monday, especially when it is recorded in studio instead of during exercise.
Recorded Septermber 26, 2018.
Weight (change since Jan 2018): 201 (-73)
Workout time: 75 Minutes
Total Distance (total since Nov 2017): 2.46 Miles (171.09)
Steps: 6,297
Muscle Mass (change since Aug 2018): 146 (+3)
Body Fat: 27.2%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER
Here's a look back at the best of our first 100 podcast episodes, including some funning, scary, rainy, sad, inspiring, depressing, and hopeful moments. I hope you enjoy it.
I also look forward to some changes:
More studio episodes.
A focus on nutrition and body composition.
Investigation into some other longevity topics.
More about how to love your life.
And hopefully, more from you! Let me know what you'd like to hear in future episodes. Email me anytime at mail@RunningAFEVER.com.
Recorded in 2018.
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER
I got lost taking a very long walk (see stats below) today. And I'm wondering about a recent experience I had. I attended my first demolition derby! What happened surprised me. MY reaction surprised me. When the action started and the wrecks began, I laughed. Why? I think we need to laugh at things that make us uncomfortable, things that cause us stress. Laughter is the best medicine for stress.
Recorded October 13, 2018.
Weight (change since Jan 2018): 201 (-73)
Workout time: 182 Minutes
Total Distance (total since Nov 2017): 8.97 Miles (178.9)
Steps: 20,125
Muscle Mass (change since Aug 2018): 139 (+0)
Body Fat: 27.2%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
After a year of preparation, thinking and talking about it, biometrics day is finally here. I take a drive to the main corporate office to join the rest of my fellow employees in getting stuck, swabbed, weighed and measured to see if we can get a break on health insurance in the coming year.
I go in a bit concerned about my blood pressure, which is still marginal, though I did a test under similar conditions a couple of weeks ago and the measurement was in the acceptable range. The "conditions" include the recommended preparation: fast for 12 hours with nothing but coffee or water, refrain from exercise for 48 hours. Exercise raises the blood pressure temporarily. So I have done that today.
The procedure is a little more complex than I expected. I did not know I would be tested for tobacco. This involves swabbing the mouth with a sponge-tipped plastic stick until the sponge is soft, which takes a while. It is then inserted into a cap and a result is provided immediately. I pass.
I remove my shoes to be weighed, but they do not ask me to remove my belt. Also, height is measured in fractions. In my weekly checkpoints I have been rounding up, so I hope that didn't adversely affect anyone who was taking advantage of the checkpoints.
Drum roll please.............I pass! See today's featured image for the detailed results. The nurse takes my blood pressure twice to get a good reading. I pass the waist measurement, which had to be 37 inches or less measured at the belly button. A BMI number is not provided, but based on the measured weight and height, it is 28.3, safely under the maximum 29.9.
It is good to see that my efforts paid off, especially after all of the time I have invested.
Recorded September 26, 2018.
Weight (change since Jan 2018): 201 (-73)
Workout time: 75 Minutes
Total Distance (total since Nov 2017): 2.46 Miles (171.09)
Steps: 6,297
Muscle Mass (change since Aug 2018): 146 (+3)
Body Fat: 27.2%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
This is the first episode that I have recorded on a hike. This relatively new Arkansas state park not only offers a number of trails of various lengths, but has a visitor's center in which one can view various animal skins and try to match the fur with the name of the type of animal from which it came.
Progress on my weight loss continues very slowly, and I continue to learn about how to diet. I have always known that I can go into a caloric deficit that is too low, and I have just learned that a good number to base that floor on is the Basal Metabolic Rate, which can be calculated based on body composition.
I had an allergic reaction after eating some peanuts recently, so I have replaced those with cashews, pecans, and almonds (including almond butter). So my snacks are now usually dried apples, dried bananas, raisins, and nuts or nut butter. These are your higher-calories snacks, but they are healthy whole foods, and the fat in nuts contains plenty of good omega-3 fatty acids.
Here are some items I promised to provide in the podcast:
Formula for Basal Metabolic Rate in calories per day:
370 + (21.6 x LBM)
LBM = (weight in kg)(1-[% body fat]/100)
High blood pressure and exercise:
http://www.bloodpressureuk.org/BloodPressureandyou/Yourlifestyle/Beingactive
Find out your real age:
https://www.sharecare.com/static/realage
Recorded September 15, 2018.
Weight (change since Jan 2018): 202 (-72)
Workout time: 29 Minutes
Total Distance (total since Nov 2017): 1.02 Miles (167.19)
Steps: 8,807
Muscle Mass (change since Aug 2018): 148 (+5)
Body Fat: 26.3%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://RunningAFEVER.com
Diet dept. My current diet includes at least 1 serving of fruit during the day. One of my snacks at work is either dried apple or banana, pretty much every single day. At home, when I get hungry I'll grab a small handful of peanuts or raisins. I still like pickles also, they have zero calories.Diet dept. My current diet includes at least 1 serving of fruit during the day. One of my snacks at work is either dried apple or banana, pretty much every single day. At home, when I get hungry I'll grab a small handful of peanuts or raisins. I still like pickles also, they have zero calories.Amy asked me what my go-to snack was in the old days. The only thing I could think of is chocolate chip cookie dough. I always had a 1-lb tub of that around, I still have the used ones to prove it, though now I use them to freeze fruit or thaw chicken.
Hydration dept. A slight change in my drinking routine is that instead of drinking my favorite diet soda all the time, I usually mix it with water and juice.
I talked about The Blue Zone Solution by Dan Buettner in episode 90, so check that one out if you want to know more. AND if you want to see a picture of my face! There is video on the youtube version of the episode (http://RunningAFEVER.com/YouTube).
Remember that each of us is different. This flexible diet of mine might not work for everyone. It's not straight-forward, and it's designed based on foods I like to eat. But for me it is the only thing that will work on a long-term basis. When I have tried "No" diets like No Carb, No Sugar, No Meat, No Food (only juice) and others, I eventually fell away from the discipline. The concept of visualization also applies here. If I concentrate on that which I want to avoid, I inevitably draw the thing to myself as a result of the attention and focus and energy which I devote to it. To each his own.
Recorded September 8, 2018.
Weight (change since Jan 2018): 203 (-71)
Workout time: 65 Minutes
Total Distance (total since Nov 2017): 3.30 Miles (168.91)
Steps: 11,780
Muscle Mass (change since Aug 2018): 141 (+3)
Body Fat: 26.4%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://runningafever.com
It's August, hottest part of the year here. But not in Australia. There it's in the 50's (Fahrenheit). It is winter time there in the southern hemisphere. Running: A FEVER now has listeners in 26 different countries, Australia being #4 in RAF downloads. I like to know more about my listeners, so I did a little on Australia. Here are some facts:
- A culturally and racially diverse country.
- 23.6 million people.
- The northern part is warm all year round.
- The south is similar to Arkansas (RAF World Headquarters), rarely sub-zero.
- Started as a British penal colony 1788, abolished by 1868.
- 63% of adults are overweight or obese (70% in the U.S.).
- The most popular spectator sport - Australian rules football (Baseball in the U.S.). Cricket and rugby are also very big.
- MOST POPULAR sport by participation by far is walking, more so for women (30% men 15%). It is the same in the U.S., maybe this show should be called Walking: A FEVER!
- Adults less into sports than children.
I visited Australia once and found it to be beautiful. I was in Freemantle, a lovely coastal city, and home of what was formerly called The America's Cup sailing race. Thanks to all my listeners in Australia.
Sources:
http://topendsports.com
http://australia.gov.au
https://en.wikipedia.org/wiki/Sport_in_Australia
https://www.aihw.gov.au/reports-statistics/health-welfare-overview/australias-health/overview
https://www.cdc.gov/obesity/data/adult.html
Diet Dept., Egg Division. Since there is no podcast about eggs, you can come to Running: A FEVER to find out great tips about this super-food. How to prepare a boiled egg:
- Bring a pan of water to a boil
- Set aside, for hard boiled, 12 minutes, for soft boiled, less.
- Cool in water/fridge.
Source:
https://www.pillsbury.com/everyday-eats/breakfast-brunch/how-to-boil-eggs
Recorded September 8, 2018.
Weight (change since Jan 2018): 203 (-71)
Workout time: 65 Minutes
Total Distance (total since Nov 2017): 3.30 Miles (168.91)
Steps: 11,780
Muscle Mass (change since Aug 2018): 141 (+3)
Body Fat: 26.4%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://runningafever.com
Thanks and welcome to new YouTube YouTube subscriber Ron! You can also subscribe here:
http://runningafever.com/youtube
Today we are walking in a new location, which, like Lake Fayetteville, is a paved trail surrounding a lake, known as Lake Atalanta, located in Rogers, Arkansas, about a half-hour drive from the usual location in Fayetteville. It is just as beautiful and I can see the lake from the trail over the entire perimeter. I think it is four miles, which makes it easier to extend the workout by walking a second lap.
Muscle masss. Comparing my BIA (bioelectrical impedence analysis) from February, with the current reading from my scale, it looks like I have gained a net three pounds. I have lost 28 pounds since the initial reading, so I know I have lost muscle in this process, but have probably started gaining since I am starting to do serious resistance training. I had hoped to do better with gains, but I think this is far more difficult to do when I am always in a caloric deficit.
Fashion report. Despite my previous experience with a pair of shorts purchased at Walmart (a hole tore in the pocket soon after I bought them), I purchased another pair from the same place. It is a different brand, so let's hope it lasts longer. But I couldn't keep working out five to six days per week with only one pair of shorts. I also bought a pair of weightlifting gloves which I will also use when I row, because I developed blisters from my last session on the rowing machine. Summer is coming to a close, so think about your winter wardrobe, and perhaps getting some summer items on sale as the seasons change.
Despite the rain, I love my life and it is always a beautiful day somewhere.
Recorded September 8, 2018 (approximately).
Weight (change since Jan 2018): 203 (-71)
Workout time: 65 Minutes
Total Distance (total since Nov 2017): 3.30 Miles (168.91)
Steps: 11,780
Muscle Mass (change since Aug 2018): 141 (+3)
Body Fat: 26.4%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat
http://runningafever.com
Loving my life is a full, whole life thing. I can't just decide one day not to love my life. So how do I love my life when events make it seems unlovable. I think some of it is just down to habit and mantra. I used to think affirmations were bunk. Saying something doesn't make it true. But I don't think that anymore. If I say something enough times I start to believe it, whether it is a negative or positive thing. Habits are hard to break. We are built for habit. If you make something a habit it becomes an integrated part of your life, and then it becomes harder not to do it.
Think about the big picture. When I think of my whole life, one day of some stressful things at work is not that big of a deal. It also helps to keep a list of the things I am grateful for, the things that are the manifestations of my love of life. Love is a choice, so make that choice. All I did was choose to love my life.
A new workout plan. I've gone from walking daily to walking thrice weekly, to now taking a long walk about once per week. I've starting putting in cardio and strength training during the week. The cardio should help lower my blood pressure, which is still not in a good range. I also have a workout parter, which helps with motivation.
I am getting tired of chili for lunch and I am concerned that I might be tempted to eat something unhealthy at a restaurant. So I am researching recipes to provide some variety.
Healthy Soups and Stews for Lunch:
https://tinyurl.com/ya5gknrm
Low-cost Healthy Lunches:
https://tinyurl.com/yad96sg9
Recorded August 19, 2018.
Weight (change since Jan 2018): 204 (-70)
Workout time: 85 Minutes
Total Distance (total since Nov 2017): 4.21 Miles (162.1)
Steps: 12,963
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
http://RunningAFEVER.com
A listener let me in on a new service offered by the NutriSystem company. They call it DNA Body Blueprint.
Genetics impact how our bodies process the foods we eat. Some people are genetically disposed to have a higher metabolism, so it is easier for them to burn fat and lose weight, physically at least. Others are naturally slow at burning calories and for them it takes more activity to burn the same calories. We are all individuals, which is why there is no one solution for weight management.
If all of these genetically different people use the same nutrisystem product, some will have more or less success simply because of their genes. Hence the new product. Here's how it works: (1) You pay $99.99, for which you are sent a kit to take a DNA sample; (2) You send a cheek swab back; (3) NutriSystem analyzes your DNA and provides a report to help you tailor your NutriSystem plan to your specific genetic signature.
One thing that genetics probably cannot take into account is our own preferences for food and types of exercise. If I can find foods that I like that are also healthy, and activities I enjoy that also keep me fit, I will be able to continue these habits all the way through to my 120th year and beyond. NutriSystem plans have been criticized for the lack of long-term success for their customers, and due to this concept, I think they are at best a partial solution for weight management.
https://www.businesswire.com/news/home/20180716005351/en/Nutrisystem-Launches-Groundbreaking-DNA-Body-Blueprint%E2%84%A2-Nationwide
Weight (change since Jan 2018): 204 (-70)
Workout time: 85 Minutes
Total Distance (total since Nov 2017): 4.21 Miles (162.1)
Steps: 12,963
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
Last episode I interviewed Anasasia Strokova. I particularly wanted to know her opinion on dealing with the plethora of good and bad information available to those of us who want to live a healthy life. She has her opinions and her advice is the same as mine, really. Just do your best to be educated.
Here are some of the keys to longer life based on Dan Buettner's book The Blue Zones Solution:
- Spirituality.
- Faith.
- Family.
- Having a network of people around you who support you.
- Movement (exercise).
- Having a passion, a reason to live longer.
- Stop eating when your stomach is 80% full.
Many of these things I have validated from my own experience. But I will definitely look deeper into this book. The theme seems to be that these people who live to be 100 or older are living balanced lives. Stress relief is very important and supported by the seven concepts listed above.
Weight (change since Jan 2018): 204 (-70)
Workout time: 85 Minutes
Total Distance (total since Nov 2017): 4.21 Miles (162.1)
Steps: 12,963
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
In this first video interview I chat with Anastasia Strokova of Health Matters Coaching. We talked about what makes for a long life, and the book The Blue Zone Solution. In addition to being a health coach, Anastasia is a nutritionist, which differs from a dietician, which is a degreed medical professional. Nutritionists, who are trained providers of nutritional counseling and advice.
Anastasia recommends a plant-based diet supported by her training, and personal experience. But she is adamant that each individual should do the research and become educated before changing his or her diet. There are plenty of ways to get protein from plant-based foods. Also, against popular belief, she recommends against a diet that is low in carbohydrates. I agree that these popular low-carb diets can be too extreme. The body needs carbohydrates.
As people who exercise, we're interested in hydration. Anastasia has a great trick for helping the body absorb water by adding citrus, cucumber or watermelon juice to your water.
I got a great reference out of this interview for a new book by the author of The Blue Zones, called The Blue Zone Solution. Look for a review in a later episode.
Information overload? Anastasia says not to jump on a trend bandwagon. And whatever diet you choose, please leave as much room as possible for fruits and vegetables. Any healthy diet avoids fasting and is low in fat. Food should be a source of joy!
You can get plenty of information from Anastasia through her website and her Facebook Live videos:
https://healthmatters.today/
https://www.facebook.com/HealthMattersCoach
Weight (change since Jan 2018): 200 (-74)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (160.56)
Steps: 9,327
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
http://runningafever.com
Back in episode 45 I talked about trying on some jeans. At that point I had slimmed down to a about a size 38 from 44. I later bought a two pair of size 36 jeans which I hoped would last me a few months. One of them has worn out since I have worn it 4-5 days a week for six months. So I just bought a new pair and the size that fits me now is 34. That is 10 inches lost or 5 pants sizes.
I am also at a new low for weight, at 200.1 today. And unlike when I had lost 74 pounds, at the end of the biggest loser contest, I am not starved, nor dehydraded. I believe I have lost those last twelve pounds the right way. This feels like completely new territory, because I think the last time I weighed 200 pounds or less, I wasn't really concerned about my weight.
Super-listener Amy is on the walk with me today and we discover the true length of the Lake Fayetteville Trail is 5.25 miles, although there is a 5.28 mile marker near Veteran's Memorial Park.
I welcome all of my new listeners in Venezuela. Bienvenidos!
I also talk about the "Real Age" website. Not as easy to get to as it used to be, but it's still there, and a good way to find out what you can do to make your life last longer:
https://you.sharecare.com/tracker
Weight (change since Jan 2018): 200 (-74)
Workout time: 105 Minutes
Total Distance (total since Nov 2017): 5.10 Miles (160.56)
Steps: 15,549
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
My knee is giving me some trouble with some pain now and then. I don't want to make these long walks a regular activity until I see the orthopedic surgeon. I have been going to the gym to use a stationary bike for a couple of reasons. One is that it's lower-impact to my knee. The other is that I want to do High Intensity Interval Training (HIIT) which is one of those things, if you do it several times a week, that is a key to the kind of heart health that extends life.
Loving life is something I choose to do. It didn't just happen to me, but I am grateful for my many blessings, one of them being the awareness of this abundance in my life. I gave a couple of rock star examples: Jani Lane, Kurt Cobain. I don't think they realized the abundance of blessings in their lives. If one realizes this, things will get better. I really believe this.
One reason this is true may be the concept of visualization. The idea is that whever we focus on comes to us. If I think of the things I fear enough, they will appear all around me. The same goes for the good things I love. Be careful what you put in your mind. It affects everything you do.
This is what happened to me. I brought the good to myself. I choose to be where I had good people around me, and to not let the bad influences in. Eventually, it changed my life. It can change yours as well.
Weight (change since Jan 2018): 203 (-71)
Workout time: 112 Minutes
Total Distance (total since Nov 2017): 4.35 Miles (149.46)
Steps: 16,140
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
http://runningafever.com
Diet Department: I am now ten pounds below my target short-term maintenance weight. I'm already lighter than I have been in twenty-five years. My new target weight is 174 pounds. I have gone back to my pre-maintenance diet of 1800 calories per day. I'm only concerned about averaging that and losing 1 or 2 pounds per week. Part of what goes into that count is the supplements that I use on workout days. When I was on the metabolic project (see episode 57) I added a few things, fruit in my oatmeal, grape nuts in my yogurt, and wheat thins with my chili. So I am cutting those out now for this cutting phase. I'm going back to turkey as my ground meat of choice, a taco or two less, or with no chips. Small adjustments now are all that is necessary.
Fitness Department: I'm coming off a series of physical therapy sessions. And I need to adjust my workout routine now that I'm on my own. I did go to my very economical gym this week. There are some deficiencies, I might upgrade if my situation improves. It's good to be back walking after a few weeks off.
Abundance: It is important to have an attitude of abundance. I do have shortcomings. I'm not rich, I don't have a family of my own. But maybe I've just learned to love my life and that loving makes life better. There are a few famous examples I think of, people who were obviously very fortunate, in a material or vocational way at least. But they didn't understand this and wound up with very unfortunate ends. Michael Jackson comes to mind.
I have a bad knee and a bad neck, but I can walk. I can walk five miles at a time. Not everybody can, I am very grateful for that. That's abundance. And everyone has something to give. If you can stand up for a couple of hours, volunteer at a food back, for example. That will show you your own abundance as you meet people who depend on others for their food. My life changed when I started giving of whatever I had to give. Those who horde what that have, whether time, talent, or treasure, really have nothing. The more we give, the more we have to give. It's been true in my life.
Assumption of Goodwill: Recently I encountered people giving away tickets at a baseball game. No one was taking the tickets, and I almost walked by them. I had to ask them a couple of questions to make sure there wasn't some kind of catch. Why didn't I assume they just meant well? There was no obligation, the tickets were free, but no one wanted to believe it. People are essentially good, even if it is the kind of good only they believe in. Most people are trying to be good in the way that they understand good. In philosophy this is called the apparent good.
Weight (change since Jan 2018): 203 (-71)
Workout time: 112 Minutes
Total Distance (total since Nov 2017): 4.35 Miles (149.46)
Steps: 16,140
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
http://runningafever.com
It has been a whole month since I recorded the last episode. I had a bachelor party weekend for a friend. It lasted a couple of days and included a number of activities. It was a very active weekend. We played horseshoes, went hiking at Devil's Den State Park (where the before and after pictures featured here were taken), played disc golf, mini-golf, and went bowling. It was great to finally play on the disc golf course at Lake Fayetteville which I had walked by many times. It was a good experience and made me realize there are many ways to have fun and be active at the same time. Why not do activities like these instead of going out to eat. At least more than I usually have.
One downside of that weekend was that I started feeling discomfort in my knee in exactly the same spot that was injured last December, so I'm going to the orthopedic surgeon sometime in the next month. No one has told me not to walk, so I am walking.
Also in the last month I have had a full set of physical therapy sessions, and I feel stronger and a bit improved from when I started.
None of the physical problems I am having deter me from continuing to exercise and improve my health. If I can't do one type of exercise, I'll find another and keep on going. I may have to start cycling, which I wanted to do anyway. But I have no intention of stopping my progress on this physical journey.
Weight (change since Jan 2018): 203 (-71)
Workout time: 112 Minutes
Total Distance (total since Nov 2017): 4.35 Miles (149.46)
Steps: 16,140
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
Last week I went through a tunnel on my walk. I've been thinking of the tunnel as a metaphor for obsession, particularly in fitness. I made fitness my number one priority, but I did not think that meant that I would focus on it to the exclusion of everything else in my life. It's easy to do once you get deep into the fitness routine. It's easy to start thinking about what the next meal is and how it fits into my diet, spend my time looking at bicycles, shoes and workout clothes, and talking about health and fitness all the time.
One problem I see with this obsessions comes when reaching a level of success. When I feel great, look great, my medical numbers are in line, my BMI is in the right range, there are fitness models that don't have that physique that I do. If you have that kind of dedication, you will get there. Can I just forget fitness and get back to my regular life? No. If you've been through this as many times as I have, you know that doesn't work. Life is not a tunnel, it's a trail, a road and I control where it's going. And I can see other things, unexpected things like a deer walking up next to me on the side of the road.
Don't get caught in the tunnel. Look at the world around you and be in it.
Weight (change since Jan 2018): 213 (-56)
Workout time: 106 Minutes
Total Distance (total since Nov 2017): 5.05 Miles (146.89)
Steps: 15,150
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
http://runningafever.com
This week I went to a new restaurant that had very innovative dishes. I had a Greek salad which had red bell pepper and green olives instead of tomatoes and black olives, and no red onion. It was topped with chicken which was all dark meat. I also had a new drink which included Jalapeno, Grenadine, LIme, and Honey as some of the flavors. The restaurant is called The Hive, located in the 21C hotel in downtown Bentonville, Arkansas.
https://www.thehivebentonville.com/
It's important to innovate because it is too easy to get bored with our diets and fall back into eating delicious fast food and other things that are usually bad for us. My kind of wild fruit smoothie with sour fruits is a bit innovative. See the recipe in the blog post for Episode 82:
http://runningafever.com/2018/09/28/raf082-beating-the-heat/
So try to think of tasty healthy things. Try to think of a way that, if you want to eat something that's not healthy, is there a way you can get that flavor in without using too much of it. Put the names of a bunch of healthy foods in a jar and pull out three at random.
Weight (change since Jan 2018): 213 (-56)
Workout time: 106 Minutes
Total Distance (total since Nov 2017): 5.05 Miles (146.89)
Steps: 15,150
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
It's early morning, but plenty of people are out on the trail on this Saturday, which is sort of a holiday weekend. Independence Day in the U.S. was celebrated mid-week.
The Declaration of Independence is dated July 4, and this is the date on which United States Independence is celebrated. However, this date, back in 1776 was not the beginning of the United States of America (USA) in a legal sense. A confederation existed, officially from 1781 when it was ratified by all thirteen states. The USA begins its existence in 1789 with the ratification of the U.S. Constitution. The U.S. Civil War, also known as the War Between the States, determined that the USA was a monolithic ruled state, and not a union of individual states with self-determination.
Declaration of Independence (National Archives):
https://www.archives.gov/founding-docs/declaration-transcript
Articles of Confederation (Library of Congress):
https://memory.loc.gov/cgi-bin/ampage?collId=llsl&fileName=001/llsl001.db&recNum=127
See also my poem about the American Flag, published under my pen name Davis Falk:
http://www.davisfalk.com/2016/07/ode-to-piece-of-cloth.html
I have relatives in town this week for the holiday. But I have been able to stay more or less at my target weight, despite eating out more than usual and preparing food at home for others in addition to myself. Also, I am out exercising. I don't believe it's impolite to do things in my routine, especially when guests are staying more than a couple of days. And my guests have indicated they feel the same way. Makes it easy to Keep the Fever.
Weight (change since Jan 2018): 213 (-56)
Workout time: 106 Minutes
Total Distance (total since Nov 2017): 5.05 Miles (146.89)
Steps: 15,150
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
Determined to find my way back on my first walk at Skull Creek, I walk a bit long. It's an adventure.
In summertime it is important to be aware of the signs of heat-related diseases. You can find some great information at the Mayo Clinic website:
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048167
Some of the symptoms of heat stroke or heat exhaustion are nausea, feeling light-headed or dizzy, irritability, impaired vision, headaches and cramps. Dehydration is another danger, so be sure to drink more water when the weather is hot.
Speaking of hydrating, I finally tried an idea for a smoothie with sour fruit, and I think it worked out pretty well. Here's the recipe:
Running: A FEVER Sour Fruit Smoothie
Ingredients:
1 grapefruit
2 lemons
1 Granny Smith apple
1 cup Lime Juice
A day ahead of time, peel grapefruit and lemons and divide into pieces of a few sections. Slice apple into 1/2 inch sections. Put all of this in a plastic container and freeze overnight. When ready to serve, put all frozen contents along with the lime juice into a blender and blend. Pour into cups, salt to taste, and serve.
So what if you start seeing things, or you take your rectal temperature and it turns out to be 105? 104 is the danger level. There are several actions you can take:
- Loosen your clothing.
- Get out of the heat as soon as possible.
- Cool your body. Pour cool water on yourself, rest, and send someone for help if necessary and possible. The ideal way is to immerse yourself in icewater.
Be safe our there. You might want to save this information for the next time you are out in hot weather.
Weight (change since Jan 2018): 215 (-59)
Workout time: 150 Minutes
Total Distance (total since Nov 2017): 5.73 Miles (141.84)
Steps: 19,180
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I walk a new trail today called Mud Creek Trail, which is part of the Skull Creek Trail system:
http://www.fayetteville-ar.gov/facilities/facility/details/Scull-Creek-Trail-27
It is very well maintained, and unlike Lake Fayetteville, lighted. It is very hot today so I seek shade wherever it lurks as I walk. This is Razorback country and even here on this walking trail I see statues of the wild porcine creatures.
PT can stand for Physical Therapy or Physical Torture. Sometimes it is hard to tell the difference. I am receiving Physical Therapy twice a week now because I have DISH (Diffuse Idiopathic Skeletal Hyperostosis) also known as Forestier’s disease. My spine is curved at the top such that I have to bend my neck backwards in order to see what’s in front of me. This causes a pinched nerve, which is what sent me to the neurosurgeon.
The physical therapists are good at what they do. The first visit was an assessment using some high-tech weight machines that measure strength and range of motion. The same machines are used for the therapy. I also got some homework, additional exercises to do on my own. After a couple of weeks, the exercises and weights have ramped up to where I feel like the therapy is a good workout, which, right now, I’m not getting elsewhere in terms of strength training.
I saw a sign for Therapods, which is a sensory-deprivation experience:
http://www.therapods.com/
I’m learning, and sharing with you, that medical care is not all about getting a pill or a device to solve my problem. There’s work to do, and I should do it. After all, I’m paying the pros to help me get well. So what they say should matter and I should follow through and do the work. Easy to say, not always easy to do.
Weight (change since Jan 2018): 215 (-59)
Workout time: 150 Minutes
Total Distance (total since Nov 2017): 5.73 Miles (141.84)
Steps: 19,180
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
Title: The Economics of Weight Loss
I want all my international listeners to know how much I appreciate them. Some of these are Australia, Japan, and the United Arab Emirates, all of which I have visited. I also appreciate subscriptions, likes/dislikes, and views on YouTube. If you give me direct feedback via a comment or email, I will read it and respond if possible.
It is sometimes easier to manage weight loss as if calories were money. Say you burn 2500 calories a day, the average for an American man. Start the day with 2500 “diet dollars”, which you can spend by eating food. If you overdraw by eating more calories, you gain weight. If you are frugal, and underspend, you lose weight.
Today’s walk is a little difficult and I have some aches and pains coming up. But my knee pain from the squats I did a few days ago has gone. But on a ninety-degree day I’ve still got the FEVER.
Weight (change since Jan 2018): 214 (-60)
Workout time: 113 Minutes (not measured)
Total Distance (total since Nov 2017): 4.64 Miles (136.11)
Steps: 14,828
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
My most recent visit with Angela saw her happy with my progress. I have only lost one pound since my last visit, and have gotten my caloric intake up to 2500 calories. She is pleasantly surprised that I have recovered my metabolism so quickly. She is also pleased with my diet. For some reason, she keeps suggesting avocados to me, even though I have told her several times that I do not like them. That’s worth a laugh every time. Angela said that the fluctuations I experience in my weight, sometimes four of five pounds, are unusual.
My BMI is about 28, but I’ve not really budged from my previous target maintenance weight of 212 (I am a couple of pounds over today) even though, at least in my mind, the goal is to ease down from this just a bit. I’m still learning about my new iHealth scale and the relationship between body fat percentage and water.
I am in physical therapy for some arm pain due to a neck condition that is pinching a nerve. The therapy is designed to strengthen the muscles that are weak on the back side of my body in proportion to the front side, to correct the imbalance that is contributing to my condition. It started with an assessment using some pretty high-tech weight machines that can measure strength as well as provide resistance and range-of-motion exercises customized to an individual workout plan.
I am adding some whole fruit and nuts to my diet to account for some of those extra calories that I now have to spend. I also have a new dehydrator that I’m hoping to use to make more convenient fruit snacks.
Weight (change since Jan 2018): 214 (-60)
Workout time: 113 Minutes (not measured)
Total Distance (total since Nov 2017): 4.64 Miles (136.11)
Steps: 14,828
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I calculate that I have gained six pounds in muscle mass this year, by comparing the lean tissue mass from my February BIA report to what I calculate for today. I do this by comparing my body fat percentage, which has gone down by six percent. I am going to be tracking some different metrics as I refine my physical fitness program, probably dropping the heart rate numbers and adding body fat, muscle mass, and possibly BMI.
You can get a lot of fiber from whole fruit. I often get to the end of the day with calories to spare, so I have to figure out something good to eat. I need to get all of the calories in my plan in order to grow muscle. So sometimes I have a smoothie with spinach. I’m counting up the grams of fiber now because of this stat: for every ten additional grams of fiber in my diet, my chance of dying from heart disease decreases by over twenty percent. Seems like a pretty significant benefit.
Muscle, like the rest of the body and the rest of the world, is about seventy percent water, so I try to drink about a gallon a day. I’m well hydrated today, and have a couple of bottles of water waiting for me when I get back to the car.
I’m learning all the time about health, the whys and hows. What causes weight logs. I think the ultimate goal is for each of us to be an expert in his own health. We’re each unique, physically and otherwise.
Weight (change since Jan 2018): 209 (-65)
Workout time: ? Minutes (not measured)
Total Distance (total since Nov 2017): ? Miles (131.47)
Steps: 13,609
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I have a lot of diet information, so I am splitting this session into two parts. I have been reading Michael Matthews’ book Bigger, Leaner, Stronger, and decided to start having small meals before and after workouts to promote muscle synthesis. The thing I like about this book the most is that almost every assertion, other than those based on the author’s own experience, is supported by peer-reviewed research. All of this is extremely well-documented. There are over 30 pages of endnotes and bibliography. The pre-and post-workout meals are the latest change in my diet plan, and they usually fit into my six-meals-per-day routine.
I pass a few people speaking Spanish today. When I pass people on the trail who are speaking Spanish, I generally try to greet them in Spanish. It shows a welcoming attitude I think. But I only do this with adults. Children are different for two reasons. The first is that for most children who live in this area, in this country, English is their first language, even if they were born in a place where Spanish is the primary language. They learn fast and have to adapt to school or church, or wherever they encounter other children and adults, almost all of whom are speaking English. The second reason is that for children of Hispanic immigrants, Spanish is spoken at home, or with their family, but almost nowhere else. So to speak Spanish with a stranger is potentially confusing and possibly even frightening. It’s a language of familiarity to them.
One of the things I notice about this trail today is that everything changes, even though the place is the same. Every day things look a little different. I prefer this, being outside, to being in a gym for this reason. It’s just more interesting.
Weight (change since Jan 2018): 209 (-65)
Workout time: ? Minutes (not measured)
Total Distance (total since Nov 2017): ? Miles (131.47)
Steps: 13,609
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
Today it feels great being outside. This is a big change from a year ago, when I still didn’t get out of my house much, and certainly didn’t like warm weather like this. But being confined to city life, working in a cubicle, makes me really appreciate these moments now. Also today I have been doing some of the things I love in my life. I now enjoy something that I previously looked at as a chore, something I had to get over with before getting back to the things I really enjoyed. Now, this is what I enjoy.
How did this transformation happen? I got serious about exercise (again), then I started the podcast, which gave me a reason to consistently go out and move, day after day. I used to spend most of my time alone, and now I go out of my way to ensure I spend time with people who are a good influence in my life. All of these things require effort. Vegging out watching videos and overeating gives me stimulation with no challenge mentally or physically. Exercising requires me to stretch myself, literally and physically. Interacting with others is complicated and troublesome because they don’t always behave the way I want them too. And that’s a challenge I don’t get with isolation. Anything valuable and good requires sacrifice, and these things are worth it. They are the reasons I love my life.
My relationship with God is closely tied to the meaning of my life. I didn’t need a philosophy degree to figure that out. I just needed to experience a conscious separation from God long enough to know what life would be like without that relationship.
Weight (change since Jan 2018): 212 (-62)
Workout time: 107 Minutes
Total Distance (total since Nov 2017): 4.38 Miles (126.63)
Steps: 13,955
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
Title: Hit the Road, Jack!
I get some inspiration from Ray Charles, whom I once saw performing life in Atlanta, Georgia. But I don’t take the Rayettes’ advice about coming back “no more, no more, no more, no more.” I will definitely be back for more. I feel like God has looked down on this part of the world and blessed us with a beautiful day.
Be aware of your addictions. Right or wrong, the truth about me is that I am addicted to caffeine. I don’t know if it’s necessarily bad for me, but if I go too long without caffeine, I get a headache. This can’t keep me from the things I love doing, like exercise.
I saw my neurosurgeon has recommended yoga for me, so I went to a class at my local gym called Yoga Stretch. I learned quite a bit from this instructor. I understand why the doctor recommended yoga. It is basically stretching and becoming more flexible. I want to continue going to the class because I believe it will help me become less prone to injury. In addition, the doctor ordered an MRI of my neck, prescribed physical therapy, and recommended neck traction.
Diet Dept. I get conflicting advice from various sources and this is one of the biggest problems facing anyone who is trying to live a healthy life. Even peer-reviewed medical papers, scientific studies, and government reports can seem to conflict because the parameters and purpose of each study is slightly different. This is one reason you should be suspicious of one-size-fits-all advice. This type of advice is attractive because the statements are simple.
Advice is confusing, especially since there is so much of it available to us. I look at what makes sense to me, and to people I respect. If you want something, find someone who has it, and do what they do. Good advice for health and life. Things I know from experience work well:
- Counting calories.
- Exercising to increase my calories burned.
- Eating throughout the day to eliminate immediate hunger.
- Getting at least eight and preferably more hours of sleep at night.
Weight (change since Jan 2018): 212 (-62)
Workout time: 107 Minutes
Total Distance (total since Nov 2017): 4.38 Miles (126.63)
Steps: 13,955
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
Title: What Do Supermodels Eat for Breakfast
How do we avoid temptation? I like to look at the life of Jesus for inspiration, as his life is the one I try to model my own after. Jesus, though divine, was also human. He, by choice, was vulnerable to all of the harms which threaten us, including physical harm and obviously, death. He had the same urges we do and the same hunger and instinct for avoiding pain and discomfort. He had Satan, the world’s most accomplished tempter, focusing on him constantly. But he did not face these trials alone.
I recommend a book called Jesus Calling, by Sarah Young. The over-arching theme of this book is that God is with us always, and the passage I read each day of the year is focused on awareness of this presence. Jesus always had God with him. Thus he had access to power far superior to that possessed of his human form. We also have access to God. One of the challenges of my life is to continually improve this relationship so that I can use God’s power to improve my life and become a better person mentally and physically.
Habit is another way to avoid temptation. Our bodies and minds are very efficient, so by repeating good actions we can program ourselves to make doing these things easily. This is another source of temptation-defeating power, but be careful, it works for both good habits and bad habits.
Adequate sleep is important in so many things. I believe it is because it helps relieve stress and enable us to effectively deal with stress throughout the day. I know that being without sufficient sleep makes me more stressed during the day, and stress is a big trigger for resorting to the quick fix, the stimulation offered by delicious food that is quickly available, but often not a good logical choice for a healthy diet.
Think of the big picture. Think beyond the immediate pleasure of resting, vegging out, or indulging in whatever harmful activity takes you away from the path. If you’re tempted to drink twelve beers in one sitting, think about the last time you did that and the consequences. These takes practice, but is an effective way of avoiding harmful choices that seem like good ones. Recently someone at work who knew of my weight loss was wanting to bring in some food for our team. She asked very considerately, “So what do you supermodels eat for breakfast?” When someone brings in donuts, I usually don’t eat them, not because I don’t like donuts, far from it! But now I think of the big picture. What other foods am I going to have to give up to eat that donut? How much will it set me back on my health goals? That’s the difference, and a big way I deal with temptation day-to-day.
In summary, my three tips for avoiding temptation are:
- Get some help, maybe from the All-Powerful.
- Use habit to your advantage. Build it up in good times so it’s there when temptation strikes.
- Think it through, keep your eyes on the big picture.
Weight (change since Jan 2018): 212 (-62)
Workout time: 114 Minutes
Total Distance (total since Nov 2017): 4.28 Miles (119.51)
Steps: 16,177
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
Today I walk the entire perimeter of Lake Fayetteville, though my watch did not record the full distance. In the Medical Department, I receive the lab report from the podiatrist which was good news. I will keep an eye on the situation though, in case the problem returns. I have been working out in the gym, twice this week, but I also sustained a “micro-injury” while attempting a squat for the first time, probably, since I was in high school. It was the same knee that had me out for six weeks last winter. The neurosurgeon recommended yoga, and I plan to take his advice, but I will start out slow in a beginner’s class. My weight is fluctuating within a range of about ten or eleven pounds.
I’ve been reading about bulking and cutting, the idea that it is better to build muscle and fat, then cut muscle and fat. The muscle builds slower, but also burns slower.
It’s an important day in Running: A Fever history. I thank you for supporting me and joining me in this journey.
Weight (change since Jan 2018): 212 (-62)
Workout time: 114 Minutes
Total Distance (total since Nov 2017): 4.28 Miles (119.51)
Steps: 16,177
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I’ve seen several medical professionals this week. One of them was a new experience for me. I have never been to a podiatrist, but now I know what it is like. The exam room was a little different because there is a table that allows your feet to hang off the end. The nurse made me extremely tense by cutting and grinding my toenails. But other than the tension, she didn’t hurt me. She was obviously a very experienced and proficient professional. But it was a harrowing time for me.
I also set a new record for distance, at almost five miles.
Weight (change since Jan 2018): 211 (-58)
Workout time: 98 Minutes
Total Distance (total since Nov 2017): 4.86 Miles (115.23)
Steps: 15,518
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
The project for a good diet is a constantly-changing thing. According to Angela, I’m doing quite well, though. And I feel good about my diet. As my ability to take in calories improves, I am adding more fruit, grains, and vegetables at the suggestion of my dietician. The protein question is still up for debate, and I have quite a bit of research to do. Along the trail I see and smell honeysuckle and come within a foot of a brown rabbit. I end the show with an old song I wrote years ago that just happened to come back into consciousness.
Weight (change since Jan 2018): 211 (-58)
Workout time: 98 Minutes
Total Distance (total since Nov 2017): 4.86 Miles (115.23)
Steps: 15,518
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
On the trail today in the early morning, I see a crawfish (also known as a crawdad or mudbug) and think it’s a scorpion. It crawls across the concrete of the trail in front of me. I’ve included a video on the YouTube channel and the website.
Loving my life, as I do passionately, like any great love, requires flexibility. As I learn about the person I love, I can apply that knowledge to love her more fully. As I learn about what makes a healthy life, I can live it more fully. So I am working on adjusting my one-dimensional exercise plan to include more strength training and other activities and less walking/running.
Weight (change since Jan 2018): 211 (-58)
Workout time: 98 Minutes
Total Distance (total since Nov 2017): 4.86 Miles (115.23)
Steps: 15,518
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
It’s exciting to be getting closer to walking a complete loop around my favorite course at Lake Fayetteville, though after all this time I am still not sure exactly how long that loop is. I’ve been using yogurt as my recovery meal. It’s high-protein and I like it and it’s convenient. But I want to mix it up a bit and I’m thinking of adding some whey, or a protein bar as options. Jerky would also be a good idea, and I could eat it in the car on the way back from my walk, and is more dense than just about any other food in terms of energy and protein. I’m trying to add more vegetables to my diet.
Weight (change since Jan 2018): 209 (-65)
Workout time: 84 Minutes
Total Distance (total since Nov 2017): 3.87 Miles (110.37)
Steps: 23952
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
When people notice how much weight I have lost, they often ask me how I did it. What diet I would recommend. And at this point I can only say what I have done, what worked for me. For people who are like me, the answer is that they need to find foods they like that fit into a lower-calorie diet. This is really different for each person.
But that isn’t the answer people need to hear. The important thing to know is that I was able to get off the weight-loss “train” and have a diet and exercise plan that keeps me going and maintaining my weight. It started with the habit of exercise. But it’s also about that “external factor” that is important enough to me to make health necessary and not just a good idea. It started with a podcast and you know the rest.
I thought about writing a book about the caveman diet, but it seems there are already a lot of them out there. Fitness books are big business, because everyone wants to know about it, but are they really doing anything about it? Everybody wants to know, but nobody wants to go.
Sometimes critters can get real close in this urban environment, where they are not likely to get shot at. I relate my favorite squirrel story, which goes back to my first visit to Washington, DC.
Weight (change since Jan 2018): 209 (-65)
Workout time: 84 Minutes
Total Distance (total since Nov 2017): 3.87 Miles (110.37)
Steps: 23952
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
"From life's school of war: what does not kill me makes me stronger"
-- Friedrich Nietzsche, Twilight of the Idols
Gettin’ All Nietzschean on y’all. While I need to be careful not to overdo it, I occasionally need to stretch beyond my current abilities in order to foster positive change in my being. Like going an additional unknown distance on my walks. However, I do need to prepare for challenges. I regret not taking Advil today, and complain about my discomfort a bit.
There is a lot of information available about bodybuilding supplements. It can be hard to sort out which information is reliable, but sometimes we just have to rely on our judgement and make logical choices based on assumptions. According to MuscleForLife.com, you don’t need supplements to have a great body. So that is the first thing you need to know, and it even lends some credibility to the source. The author does sell his own brand of supplements though. The idea is that if you can’t get the nutrients you need from natural foods, supplements are a convenient and acceptable substitute.
I believe I am getting all of the protein I need from my current diet of natural foods. However, I believe that human physiology has not advanced nearly as much as our mental and technological capacity. And since we can’t get wooly mammoth meat anymore, we may need to use our advanced scientific and medical knowledge to supplement natural foods that we can get, which may be nutritionally deficient due to breeding for transportability and other aspects of an economically viable food industry.
The bottom line is that we need to research supplemental products, because they are not entirely necessary, and may be completely useless, but may offer a way to obtain nutrients we could not otherwise get. So do your homework.
Weight (change since Jan 2018): 214 (-60)
Workout time: 86 Minutes
Total Distance (total since Nov 2017): 3.49 Miles (102.63)
Steps: 18,056
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I am happy to be working out pretty hard in the gym now. If feels good, and I’m not afraid of using the arm that has been giving me trouble. I don’t think I’ll damage it. And I have not been feeling a lot of pain. As usual it seems that exercise seems to decrease my pain rather than increase it.
There is so much information available that it is very difficult to decide what is and is not good advice. The information I pass on here, for the most part, is only lightly researched. I have read the information and it is something I’m considering, not necessarily something I endorse.
I’ve been reading the musclesforlife.com blogs and here are some of the things I’ve learned that seem to make sense. Weight loss or gain is just a matter of caloric numbers, calories consumed versus calories burned. It doesn’t really matter what you eat, if you are only concerned about your weight. You just have to manage those numbers. But to get the nutrients I need, I can study the macronutrients and micronutrients that I get from food and supplements.
Weight (change since Jan 2018): 214 (-60)
Workout time: 86 Minutes
Total Distance (total since Nov 2017): 3.49 Miles (102.63)
Steps: 18,056
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
We live in a world of abundance. Don’t be afraid to share your ideas. No one is going to steal your idea and make it into something big. Because it is not only the inspiration, but the perspiration that makes an idea into something great. Just do it. Just share it. Do the hard work. If you can come up with a plan for fitness and execute it, you can do just about anything. Have you?
Weight (change since Jan 2018): 220 (-49)
Workout time: 87 Minutes
Total Distance (total since Nov 2017): 3.59 Miles (98.76)
Steps: 18,398
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
Medical Department: My general practitioner looked at the special Neck x-ray that I had done recently, and said a bunch of words like “degenerative” and “calcification”. Words over five syllables just sound scary. So the next step is to see a Neurosurgeon – stay tuned. I am wearing sunscreen today, so you can do not only as I say, but as I do. I have fair skin and if you do too, you’ll want to be especially protective of your skin. Most people out on the trail are in their own microcosm. They listen to music or a podcast or a sermon or all of the above on their earbuds. They may not notice me or hear me say “Howdy”. And we may never see each other again, or we may meet on the way in the opposite direction or on the other side of the lake. I also see at least three people apparently having phone conversations.
Work can be a distraction, even though it is an important and integral part of my life. I’m very grateful to be employed, but life is more than work. I need to remember that. It is late in the day, but it is the time of year when I need to wear sunscreen when I go out. Skin cancer is a danger associated with exposure over a long period of time, and in the past it was thought that such exposure was healthy. Fit people seem to also have a healthy confidence, have you noticed? I certainly feel better about myself now than I did last year and I think my health has something to do with that.
I have started going to the gym and did a new exercise on a machine that builds hip muscles using resistance and leg-spreading and leg-closing movements, as well as some weighted ab work. I did not do any upper body exercises due to the pain in my right arm. And I was quite sore after the first day. From the medical department -- I got more x-rays after a review of my scoliosis x-rays and found, as expected, that I have more curve in my upper back than I should have. Fashion-wise, I am wearing a new pair of extreme compression pants that feel great. It also seems from my limited research that the safest route is to treat them as underwear and wear shorts over them. Expensive, but very nice and high tech. Here’s a link:
https://amzn.to/2KRXag8
Weight (change since Jan 2018): 219 (-55)
Workout time: 58 Minutes
Total Distance (total since Nov 2017): 2.09 Miles (92.77)
Steps: 14,244
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
“Death…not really a goal.” We want to live as long as possible because we love our lives. But death comes to us all. If you want to read a brief biography of a regular non-celebrated person, check out the obituaries on your town’s website or in the newspaper. This is a recollection, written by a friend or family member, often with input from others, of the person’s family, work, and community life. Now is the time to write our own obituaries. Not because we expect to die soon, but because we want to have a full life. What would you like to be in your obituary? A big family? Lots of friends? A long list of places you visited? A charity you founded? Whatever you want people to read about you after you’re gone, now is the time to make it happen. I make progress today as I reach a maintenance caloric intake of about 1500 per day, and I’m getting used to the 3-mile workout. So go write your obituary!
Weight (change since Jan 2018): 211 (-63)
Workout time: 57 Minutes
Total Distance (total since Nov 2017): 2.84 Miles (90.34)
Steps: 10,926
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
How often have you heard someone (or even yourself) say “I’d love to X, but the reality is I am,” as if to say that a door is closed to one? For example, “I would love to lose weight, but the reality is that I’m fat. I’ve always been fat, never been able to lose weight – it’s just reality and I have to accept it.” Or “I’d like to go to college, but the reality is I’m just not smart enough.” Poppycock! Nothing in the future is reality until it happens. Challenge “reality”. Question it. Make your own reality. Nothing is impossible.
I start at Veteran’s park, where trees are blooming. There seems to be a discrepancy in the mile markers. One of them says the whole loop is 5.25 miles, and it marks the 5.28 mile point? It’s a beautiful day and I discover a new part of the Lake Fayetteville trail. Lack of sleep changes my resistance, both mentally and physically. I’ve been a little short of sleep lately and find myself indulging in some big high-fat meals. If you can catch up on sleep, that’s what I’ve been doing.
This is the time when diets and whole health plans go wrong. I’ve lost a lot of weight quickly and my metabolism is shot. I can’t eat more than about 1200 calories without gaining. Perhaps the hardest part of this process is fine-tuning my diet. It’s not easy to move just 60 calories more or less, but I need to make small adjustments now. You can avoid this by not losing weight so quickly! As hard as it is for most of us to lose weight, it is tempting, once you get in the groove, to move too fast.
It’s a great spring day, so I am sorry if you are reading this in the heat of August wherever you are. Just think of me as a breath of crisp spring air in your sweltering day. And you can gloat when it’s August for me and you’re enjoying crisp fall weather!
I lost 1.8 pounds last night. It’s a constant battle trying to increase the calories I can burn in a day. It’s the Battle for Metabolism. I acquire an inversion table and try it out. It feels amazing, really unlike anything I’ve ever felt. I meet my friend Brittany on the trail without even recognizing her until after she has past. And get closer to some ducks than humans should be allowed to get. A beautiful spring day on the trail at Lake Fayetteville. Enjoy.
Weight (change since Jan 2018): 215 (-59)
Workout time: 47 Minutes
Total Distance (total since Nov 2017): 1.85 Miles (75.93)
Steps: 14,486
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I keep close track of calories, trying to slowly cut to a point that would level me out at 204 pounds, the weight I was at the end of the contest, but without starving and dehydrating myself to that point.
Weight (change since Jan 2018): 215 (-59)
Workout time: 40 Minutes
Total Distance (total since Nov 2017): 1.87 Miles (74.08)
Steps: 14,117
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I see my general practitioner, who breaks down the possible causes of my arm pain. He also displays his artistic skills on a sheet of exam table paper, preserved here as the featured image. The problem is with a pinched nerve in my neck. It also may be complicated by scoliosis, because it seems my shoulders are unbalanced. Lots of good information here.
Weight (change since Jan 2018): 212 (-62)
Workout time: 0 Minutes
Total Distance (total since Nov 2017): 0 Miles (70.65)
Steps: 4105
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I visit my doctor and get some information about what might be happening to my back and causing the arm pain that I have been experiencing. Heading out under the light of the moon on an early Saturday morning, I ponder moving forward with my health after the weight loss contest. I talk about my “cheat meal” and, with all the things going on with my body right now, decide not to run again for a while. The effect of 60 hours of fasting was an 8-pound loss, prior to the final “biggest loser” weigh-in. I gained it all back in one night. Much of the food and water in my system just wasn’t there. I probably lost a half-gallon of water in that time. I now begin the process of slowly increasing my caloric intake to rebuild my metabolism. Plenty to work on and a feverish pace to keep!
Weight (change since Jan 2018): 214 (-60)
Workout time: 33 Minutes
Total Distance (total since Nov 2017): 1.56 Miles (72.21)
Steps: 5353
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
Today I learn something from Dave Jackson’s Logical Weight Loss podcast: calories burned depends on, among other things, total body weight. So I’ll be getting more accurate information from my fitness watch now as I periodically update my weight in the app. The end of the “Biggest Loser” contest at work, which I am going to win by the way, is so close I can taste it, and I plan to immediately resume a more reasonable weight management diet and exercise plan after the final weigh-in. I saw, in the grocery store, a Weight Watchers brand scale that provides BMI, body fat percentage, weight of fat and lean body mass, and possibly even more. So for cheap, you can get this information and track it. As body composition, not weight, is a healthier way to judge overall fitness, I think this is a valuable thing to have. Equally valuable to me is having a log in which I track my caloric intake.
An official “Hello!” to all my Swedish listeners, and thanks for tuning in!
Weight (change since Jan 2018): 210 (-64)
Workout time: 44 Minutes
Total Distance (total since Nov 2017): 1.74 Miles (70.65)
Steps: 14,798
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I start the workout coming straight from the grocery store, which makes an excellent opportunity for an accurate diet report. I discover my medical mantra, which is “Take care of yourself, your body is your most important asset.” Oatmeal, the superfood, comes in flavors that add 30-100 calories, but provide a little variety. Edamame is available in the area of the frozen foods section where natural foods are found.
It’s important not only to think positively but to talk positively, because psychologically they are the same. Saying things like “I’ve always been overweight,” or “I’ve never been able to stick to an exercise program,” are examples of the opposite. If we say these things enough times we start to believe them, and it is near impossible to accomplish something I don’t believe I can do.
Using my left hand to operate my mouse at work has been life-changing. It is difficult and weird to use the mouse, but other things are also affected. Using the keyboard feels different. I hesitate when performing some tasks because I have to rethink how to do them. It feels like a mental challenge. I look forward to exercising my brain muscle in this way.
Weight (change since Nov 2017): 215 (-54)
Weight loss since Jan 2018: 59
Workout time: 64 Minutes
Total Distance (total since Nov 2017): 2.35 Miles (68.14)
Run Distance: 0 Miles
Steps: 14528
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I find myself a twelve-hour away from home on a short trip to the east. In a hotel that is way too hip for me, I find a gym and record the first ever Running: A FEVER episode from a treadmill. This is a good example of a situation that makes exercise and healthy dieting inconvenient. I find some ways to deal with this, though. The trip is short, so I just bring most of my food with me in a cooler. I have a Wendy’s chili, 350 calories, on the way. The neighborhood is not conducive to walking outside, but the hotel had a small gym and I have it all to myself. I hit the treadmill and mentally make my plan for the rest of the trip, which includes abdominal strength exercises the following morning before I hit the road for another twelve hours. I have some fun describing the video feature of the treadmill, and enjoy the view through a window, which features snow on the ground. All in all, this is a successful trip and my health routine gets me through it with flying colors.
Weight (change since Nov 2017): 219 (-50)
Workout time: ? Minutes
Total Distance (total since Nov 2017): ? Miles (65.38)
Run Distance: 0 Miles
Steps: 6025
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
It is the first day of spring and a beautiful one, though it was freezing when I left for work this morning. I give a full definition of anabolism and catabolism in the first ever Chemical Biology section of the Medical Department report. Two things happen when you have enough water and are not dehydrated. Anabolic hormones are released causing growth of muscle tissue vs. destruction (catabolic hormones) due to dehydration. And fat cells more easily release fat into the bloodstream. So it’s important to hydrate before and after strength training. Confession time again. I’m overdoing my exercise and still on the starvation plan to win the contest, but it is the last week and I will soon be able to go back to a healthier level of intake and work on my health and trying to return to a normal metabolism.
Resources on metabolism, anabolism and catabolism:
http://www.ergo-log.com/anabolism.html
http://www.rsc.org/Education/Teachers/Resources/cfb/metabolism.htm
Stats as of March 21, 2018:
Weight (change since Nov 2018): 219(-50)
Workout time: 77 Minutes
Total Distance (total since Nov 2017): 2.71 Miles (65.38)
Run Distance: 0 Miles
Steps: 13,101
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
In addition to trying out my rain suit for the first time on the trail, I present a lengthy hydration report including a reference to what bodybuilders call anabolism, which, per BioNinja.com means “the synthesis of complex molecules from simpler molecules including the formation of macromolecules from monomers by condensation reactions”. Translated, this means basically building, as opposed to catabolism, which refers to breaking down, and which the same site refers to as “the breakdown of complex molecules into simpler molecules including the hydrolysis of macromolecules into monomers. I have found a couple of new diet options: 99% lean turkey, which has a higher protein/fat ratio than chicken, and diet fruit juice, just 5 calories per serving. My metabolism is still very low and I am strictly counting calories, but on track to finish strong in the weight loss contest at work.
Weight (change since 11/20/17): 223 (-46)
Workout time: 30 Minutes
Total Distance (total since Nov 2017): 1.26 Miles (62.67)
Run Distance: 0 Miles
Steps: 11485
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
The MOVE! Program at the VA is “a weight management, health promotion program designed to improve the lives of Veterans. MOVE!’s core ideas—encouraging healthy eating behavior, increasing physical activity, and promoting even small weight losses—are easy to follow and based on the latest in nutrition science. With the help of your MOVE! Care team, you can reduce health risks, prevent or reverse certain diseases, improve your quality of life, and even live longer!”
Source: https://www.move.va.gov/
Statistics for March 12, 2018:
Weight (change since Jan 2018): 225 (-44)
Workout time: 27 Minutes
Total Distance (total since Nov 2017): 1.09 Miles (58.77)
Run Distance: 0 Miles
Heart Rate (min/max all day): 51/96
Steps: 10616
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I take a walk on breaks at work on an early Sunday morning when no one else is at the office. As the biggest loser contest draws to a close I begin to reflect on the journey we have taken together so far. I recognize the importance of setting a goal, the concept of a motivating factor that is not just the destination, but a passion that drives the daily grind of making my way to that goal.
Statistics for March 18, 2018:
Weight (change since Jan 2018): 220 (-49)
Workout time: 26 Minutes
Total Distance (total since Nov 2017): .84 Miles (61.41)
Run Distance: 0 Miles
Heart Rate (min/max all day): 49/79
Steps: 5675
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I went to Walmart to try on some jeans. I’ve gone from a size 44 to a size 38. I’m still putting off buying a new wardrobe because I’m not down to my ideal weight yet. But at least I know where I stand. I’ve lost six inches in my waist. I talk a little about the BMI controversy. Fortunately the biometrics standards at my company account for that somewhat by allowing a waist measurement to suffice (37 inches or less for men, 35 for women) if my BMI is too high.
I’ve been trying six meals a day for a while and it is really working out well. I don’t get hungry, and I always have plenty of energy throughout the day, so that concept now has my full endorsement.
Weight (change since Jan 2018): 221 (-48)
Workout time: 18 Minutes
Total Distance (total since Nov 2017): .84 Miles (60.57)
Run Distance: 0 Miles
Heart Rate (min/max all day): 47/94
Steps: 8328
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
The contest has gone nine weeks and I am in the lead. I look forward to winning the prize to offset some of my recent purchases of workout clothing. I’m going to finish the contest but I do not plan to do this again. I hope I don’t have to, but I am now convinced that just losing weight is not the goal, and can be dangerous if a lot of weight comes off in a short period of time.
Here is a spreadsheet I developed for biometrics tracking at work:
https://Biometrics_Spreadsheet
It will calculate your BMI and also provides an evaluation of compliance and financial benefit based on the requirements of my employer regarding company-provided insurance. Enter your height in inches, weight in pounds, sex and age, and optionally, waist measured at the belly button, and blood pressure. The rest of the fields will be calculated based on these numbers.
Weight (change since Jan 2018): 221 (-48)
Workout time: 26 Minutes
Total Distance (total since Nov 2017): .96 Miles (59.73)
Run Distance: 0 Miles
Heart Rate (min/max all day): 52/87
Steps: 6326
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
I start the day with already over 7,000 steps, and though I’m only going a half mile, I’m hitting the hills and increasing my pace to be a little more aggressive, and build strength. I had a consultation with a dietitian today, and got some great information that I’ll detail in a special episode. But she was pretty amazed at the fact that I am still losing weight, because most people plateau earlier. I think there is a chance for me to recover my metabolism and avoid the yo-yo effect. But now I can begin the process of developing a good maintenance diet so I can keep fit in the long term. I may not be able to lose the total of 100 pounds I set as a goal to lose this year. I need to be willing to change for the better. It’s about gaining health, not losing weight. This is difficult, and it’s going to be difficult, which is why I need a fever for it. A passion to stay fit. And in the end, it is well worth it.
Weight (change since Jan 2018): 225 (-44)
Workout time: 27 Minutes
Total Distance (total since Nov 2017): 1.09 Miles (58.77)
Run Distance: 0 Miles
Heart Rate (min/max all day): 51/96
Steps: 10616
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
Today I’m off to a sports nutrition store near where I live called Complete Nutrition. In talking with some fellow “losers” at work I found out they can provide a body composition report. The report give weight of fat, water, and muscle/skeletal tissue, BMI, body fat and muscle by percentage of total weight, and, weirdly, the weight of various body parts.
Because I am trying to improve my strength I am taking trails with more variance in elevation. I think I will get more resistance and challenge my muscles by walking up and down the hills. One thing I learned from the body composition test was that I need to build muscle. No big surprise there, as I suspected that my weight loss included muscle as well as fat. I am considering different options. I will probably join a gym to have access to machines that will help me isolate different muscle groups. I am also starting some work on my abdominal muscles. I have to do exercises that don’t fatigue my right arm, which has suffered, probably, from a combination of rapid weight loss and scoliosis.
I have a lot to talk about today. Philosophy, Medicine, Diet. I start the six-meal-a-day plan and share exactly what I typically eat on one of those six-meal days.
I take a walk with my friend Tom Rohr, president of the St. Anthony of Padua Educational Society (Padua Media), and founder of the Padua Podcast Network. Tom is a serious walker, sometimes walking 10 miles in an hour and a half. It is a great way to listen to his favorite podcasts. I tend to get really involved and take on a lot of activities, so I need to live longer to do everything I want to do. That’s my motivation. It’s great to be out on a beautiful day walking with a friend. Tom is also a listener, and now has a good visual of what I do during the show.
Today I start my strength training. I missed my second walk this week, and I’m moving up to walking three times a week as I continue to come back from my knee injury. Today is the first day of my strength training and I do just one exercise, one set of six curls. Another addition to my routine is walking at work. Every hour I get up and make a couple of laps around the inside of the building and this is improving my step count for the day. I get some running clothing bought and ordered, and I try to level off my caloric intake to a reasonable level of 800-1200 per day, as close as I can get to the upper number while continuing to lose weight slowly and evenly.
I find out that I have been too extreme in my diet and have to make some big adjustments. I talk about this and more as I walk on a cold and rainy day.
I wanted to give a little more information about the workout from Episode 33 in which the recording was cut short. I’m a little impatient now, and that needs to be tempered with the realization that I cannot go all out right now. I’m just coming back from an injury. In a way, my impatience is a good sign. I am motivated and gung-ho to get fit. This motivates me and I hope you are motivated to get started if you haven’t started yet. After the six weeks off, I did have some resistance to get started again, but I did it, and now I am exercising twice per week. Even though I did not record that last time, I was talking the whole run, which did what it usually does, distracted me and inspired me. My knee is fine, I haven’t had pain for the last three weeks. And if you YouTube, you can also get the podcast there.
Weight: 236 (33 lost)
Workout time: 0 Minutes
Distance (total): 0 Miles
Run Portion: 0 Miles
Heart Rate (min/max all day): 49/99
Steps: 4798
Goal: To run 10.5 miles in one day by 11/18/18
I am now hitting the trail every three days, up from the weekly workouts I did for the first three weeks back from the injury. I am very happy to be injury free and pain free.
Since I’ve been on this ultra-low diet, some negative effects are happening. One of the things to be aware of when losing weight quickly is that medications can be less effective. Not just because my body mass is less, as in why children should not take an adult dose, but because the chemistry of my body is changing, body fat percentage is changing, and my metabolism is changing. Be aware of this and consult a medical professional if you start to see this happening. My pants are not fitting as tightly any more. Even if I wasn’t losing weight, my body shape would be changing due to the addition of exercise to my routine. Muscle is more dense than fat, so this wouldn’t necessarily affect my weight. Another change is that I have been sleeping better. The bottom line is that I need to adjust my diet. From here on, the podcast will not be just about exercise. It will be about fitness, diet, and medicine.
Weight: 236
Workout time: 12 Minutes
Distance (total): .52 Miles
Run Portion: 0 Miles
Heart Rate (min/max all day): 49/82
Steps: 4038
Goal: To run 10.5 miles in one day by 11/18/18
Patience is the fortitude and willingness to wait as long as I have to, to move forward when I need to, and then continue on. Determination is the energy that drives me. I make a couple of wrong turns and need more patience. My brain is not operating well because I did not eat today or drink enough water. The routine is becoming this: I lose weight before Thursday weigh-in, then gain it back over the weekend. My return to exercise requires patience. I had some down time due to my injury. I will not run again for a while, at least another month, per doctor’s orders. It took six weeks to get back to walking. I am now back to the distance I was going when I first started back in November. Right now I am trying to do two workouts per week. I do some dynamic stretching, as has become my custom, and then start walking. The challenge now is to just keep coming out and not to get injured. I need to take baby steps. Patience may be its own reward, but I’m hoping to be rewarded with the absence of injury.
Weight: 241
Workout time: 11 Minutes
Distance (total): .56 Miles
Run Portion: Miles
Heart Rate (min/max all day): 49/85
Steps: 5733
Goal: To run 10.5 miles in one day by 11/18/18
A lot of things prevented me from getting in the mid-week workout this week. This might not have been a problem when I was doing this every day, but now I am out of the habit. This week I did not get the sleep I needed or the food I needed. I think this led to me going off the rails last night and overeating. I lost four pounds last week and gained it all back in one night. Need to get three meals a day, 7-9 hours sleep. A rough week, but I can get right back on track. I’m out exercising and am planning to eat three meals today. Moving into this next week, I’m just trying to improve a little at a time…more goodness, less badness.
Chicken Lettuce Wrap for One:
Place 2-3 green leaf lettuce leaves on a plate. Fry 4oz of ground chicken. Distribute chicken on each lettuce leaf, squeeze lime juice, and top with a tablespoon of chipotle salsa each. Garnish with a pepperoncini pepper or two. Roll up lettuce leaf and eat like a burrito.
Weight (lost since 1/18): 241(-28)
Workout time: 12 Minutes
Total Distance (cum total): .49 Miles (52.55)
Run Distance (cum total): 0 Miles (4.95)
Heart Rate (min/max all day): 52/80
Steps: 3935
Goal: To run 10.5 miles in one day by 11/18/18
Fitness Department: I am very happy that I had no ill effect from the last run a week ago. These are definitely low-impact workouts. But that’s how we get back into it, one step at a time, one minute at a time, one run at a time. I plan to increase the frequency of workouts to two, then three per week. I’ve had so much time off that I’ve gotten used to using that time for other things, so now it will take some doing to squeeze the workouts back into my schedule. The important thing is I’m still back. I’m still keeping the workout short and not exerting myself much. I want to keep this up. Although I set a goal, if I only manage to keep coming out here until the end of the year, that will be an excellent accomplishment. I gain hope from the fact that I know many people my age are running, even competitively. And it should be easier now that I have lost some weight.
Medical Department: I’ve lost 30 pounds in the last three weeks. I’ve been trying to eat three meals a day and not be too extreme about my diet. I have a colonoscopy scheduled next week, so I’m preparing for that by eating light as well. My goal for this 12-week contest is to lose an average of five pounds per week. I may win the weight-loss contest at work and pay for some of the clothing I need for running. Due to the diet I had some abdominal pain late last week, so I need to be careful. I felt the knee a little bit during the run, but nothing I would call pain. So I am clearing myself to add another run next week.
Diet Department: Some of the meals I am eating include apples for breakfast and lunch and a small salad for supper. Last week I needed more brain power for a test I took, so I had shrimp cocktail for breakfast for a couple of days. It wasn’t that bad! And I got a good shot of protein. Sometimes I have tuna with some mayonnaise and a few crackers for lunch. A common breakfast is two sausage patties with some mustard. It’s okay to have just about anything as long as I don’t go overboard and do it often.
I don’t have will power. I need an external motivation to sustain my healthy exercise and diet. You do that for me by listening to this podcast. And for that I am very grateful.
Weight (change since Jan 2018): 243 (-26)
Workout time: 11 Minutes
Total Distance (total since Nov 2017): .54 Miles (52.06)
Run Distance: 0 Miles
Heart Rate (min/max all day): 50/69
Steps: 3130
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
As I celebrate 30 episodes, I’m also celebrating a triumphant return after six weeks of being on the injured reserve list due to my knee injury. But I’m feeling much better now, rarely feeling any pain and even forgetting I even had knee trouble. I think it will be better to exercise, I’ve had enough rest. But I have learned from my mistake and I’m taking it easy. One run this week. I’ve lost 21 pounds since starting a “biggest loser” contest at work. Hopefully this will make injury less likely and help my fitness program. I am more serious now about my health, trying to get the right nutrients and maintain muscle mass while continuing to lose weight. There is a device that uses electrical current to measure your body composition – how much is fat, how much is muscle, etc.
Weight: 248 (-21)
Workout time: 12 Minutes
Distance (total): .52 Miles
Run Portion: 0 Miles
Heart Rate (min/max all day): 52/82
Steps: 3315
Goal: To run 10.5 miles in one day by 11/18/18
I went to my primary care physician because my knee had not improved over the weekend, since I felt some sharp pain when starting my run. They took X-rays, and he warned me not to run and to walk at my discretion. Later I was called in for an MRI and went to see an orthopedic specialist. As you can see by this X-ray picture, there is no fracture, which is exceptionally good news! So I’m not to work out until two months after the injury, or not run at least. I’m very happy about this news, and look forward to returning to a regular schedule very soon.
Title: Injury Report
Weight: 275
Workout time: 0 Minutes
Distance (total): 0 Miles
Run Portion: 0 Miles
Heart Rate (min/max all day): 65/98
Steps: 4606
Goal: To run 10.5 miles in one day by 11/18/18
I go out for a test, fact-finding walk. I can’t really know exactly what to do about my injury. I’m not going out today just because I am stubborn. I think it might be better to exercise in moderation than to rest. This is a risk. What if I can’t run? How am I going to do a podcast called Running: A Fever if I cannot run? I feel pretty good, but I definitely still have an injury. I get out on the trail and I am limping. I need to regroup, listen to my advisors. Perhaps I need to take a few days off. But it is another beautiful day at Lake Fayetteville, warmer than the last couple. I forget to warm up, so I stop and lean on a tree to do my dynamic stretches. I never expected this to be without pain, to be a painless experience. And now I’ve experienced the “thrill of victory” and “the agony of defeat”, as they used to say on the Wide World of Sports. But I am not yet defeated. More...
I take a day off from exercise. I’ve solicited advice from a couple of people, and I talk about that advice and how I am weighing it. It was suggested that I do something low-impact like using an elliptical machine. I don’t have access to one of those, so I am planning to walk tomorrow. More...
Tragically, I am distracted today. I have a lot to do in a short span of time. Holiday grocery shopping, painting a room, and finding some furniture to go in it. But I have made physical health and fitness my number one priority. I spend some time talking about all of the things I have to do and the busy-ness of the day. Perhaps this distractedness is a foreshadowing of the inattention to my body that leads to my injury. Ironically, before I hit the run portion I consider running twice per day!
I am feeling my knee pain and it is not just bothering me on the trail but it has been a problem all day. I am convinced that I feel good and that sitting is worse for my knee than exercising, so here I am. I have been “kind of limping” all day and yet I am still determined not only to walk today, but to at least try to run. But at least I am willing to abort the run if it doesn’t feel right. And before the run, I admit that I am limping.
Routine update: I do my research and come up with a few dynamic stretching exercises to reduce the chance of injury. I get this from a Runner’s World article here:
https://www.runnersworld.com/dynamic-stretching/5-step-dynamic-warmup
I have come to accept the limitations of my body in dealing with colder weather. Like a drag racer, who cannot perform as well on a wet track, I cannot expect the same performance when conditions are different. What’s more, I have to deal with the equipment I have -- my body is not a car and I can’t change my lungs the way I could change tires.
The run lasts 8 steps, less than 4 seconds, before I realize the seriousness of my injury. The last part of the workout feels a little better. But during the run I felt some pain, it wasn’t just an ache, I feel like it is something I need to be careful about. Towards the end I still feel that my back is the real problem, I am feeling the old nerve-pain. But it’s better and I’ve “been able to straighten up and not limp as much.”
But this still isn’t enough to make me stay off the track……
Weight: 270
Workout time: 54 Minutes
Distance (total): 2.61 Miles
Run Portion: Miles
Heart Rate (min/max all day): 58/95
Steps: 11614
Goal: To run 10.5 miles in one day by 11/18/18
Continuing on the theme of mental control, I try to invent some way to help myself get through the run. Some strategy of thought and concentration to distract me, to fight off negative thoughts, what I call the Demons of Doubt. I call them demons because they seem to act on their own. I don’t have to come up with doubts and negative thoughts. They exist in the absence of positive thoughts. They are not just proactive, they are evil, because they want to interfere with something I want to do that is good. While in the real world good and evil are never so simple, in the metaphorical and motivational sense, this concept works. Everything I do is good, at least in my own opinion, even when I am doing something that is objectively bad. I am either trying to do good and I fail, as all humans do, or I am mistaken in my determination that the act is good. And there you have it – an ultra-simplified version of the Thomistic philosophy of good and evil. More...
I offer my detailed instructions for how to make the breakfast that I enjoyed this morning:
Southern Sausage and Eggs
2 tbsp. bacon grease or shortening
2 eggs
2 sausage patties or 4 slices of bacon or 2 slices of bologna or 1 slice of country ham
Take your skillet and put it on the stove and start warmin’ it up. Reach in your fridge and get your jar or cup or some other container of bacon grease saved from a previous breakfast and spoon out a healthy portion of that into the skillet. Once melted, add meat. Cook until black. Drain and cool on paper towels. Break eggs into the frying pan. I prefer country style, also known as wrecked. To make country eggs, don’t immediately scramble them, wait until they start to fry, then coarsely scramble. Put eggs and sausage on a plate and enjoy a tasty breakfast that is also full of protein.
Lunch was a meal replacement shake. I retract my previous statement about looking good at fifty-one because, in fact, there are many attractive people of all ages. I do want to lose weight for a number of reasons. Clothes fitting better, feeling better, and perhaps looking a little better as well.
I like the beginning section of the course, possibly because when I am on this section I am usually either excited and energized, because I’m just starting, or I’m looking forward to the end of the workout. Perhaps that is a comment on the difficulties of middle age. I really enjoy the sunset views I have seen daily on the dam because I am out at about that time every day.
The half-mile run may have been physically easier, but this is a mental thing. I try to motivate myself and control my mental focus during the run. If I can’t think motivational thoughts, I can try to distract myself with fantasy. What is a situation in your life when you are used to facing challenge that you routinely handle successfully, if not perfectly. If you can handle these, you can handle the physical stress of the run. You don’t give up on your children, your family. You don’t give up on your job so easily. By then you are three quarters of the way through, and you can’t quit then. Perhaps you would rather be distracted, especially if you run to get away from the stresses of life. Think of a beautiful place, a sacred place, something that takes you out of yourself.
Physically, I did not feel the exhaustion that I have been feeling the past few days. And since it is cold, it’s a good sign that I got through the run so well. It means I can survive the winter with my exercise program intact. Mentally, control is important. If I have no mental plan, destructive thoughts make their way in and try to convince me to give up.
I encounter an evil-looking dog with eyes that glow reflecting the light coming from my head lamp. It reminds me of evil dogs in movies and television. It is the unknown that causes fear. I might not know if the dog has blood dripping from its jaws, or if it’s a happy dog wanting to lick my face…or both!
Weight: 266
Workout time: 48 Minutes
Distance (total): 2.67 Miles
Run Portion: .5 Miles
Heart Rate (min/max all day): 72/86
Steps: 6870
Goal: To run 10.5 miles in one day by 11/18/18
How do you handle adversity? Do you have people you talk to? Things that you do? I have attitude problems but I keep on going, trying to maintain. It’s in the hard times that we really find out who we are. Sports are a metaphor for life. There is always some difficulty, some challenge to overcome. In a game, it is the opponent. In running there is no opponent except gravity. There is a big mental part of this, how I approach the things that make me want to stop.
There is an individual philosophy of life that each person must find for himself. When I have adversity, and I have to work through it and push through it, I think about that meaning. There is a goal, and there is a positive effort that is required to reach it. One difference between running outside and running on a treadmill is that inside, you only see a number, not really a visual goal on the landscape.
I am still getting used to my head lamp and use it on the way back, actually starting with the run. I am able to do the half-mile run all at one time. Differences in perspective and a visual goal affect my mental attitude while I’m on the run. I run so slowly that I’m not sure I should try to pass groups that are walking. Afterwards I have some muscular back pain that seems to get worse in the last quarter-mile of the workout, but no nerve pain. Any day without that is a good day, because it makes the walk back a long one. I reluctantly admit that taking some days off might be the good idea that my father said it was (Episode 6). It would have the added benefit of reducing any cumulative buildup of nerve pain.
To beat adversity when it hits, we need to work through it. As a listener, you help me get through the tough times because it’s an end goal to reach someone, anyone who is listening.
Weight: 265
Workout time: 50 Minutes
Distance (total): 2.51 Miles
Run Portion: .5 Miles
Heart Rate (min/max all day): 72/86
Steps: 9193
Goal: To run 10.5 miles in one day by 11/18/18
Frustration has to be met with determination. Survival is a win. I reason that the more success one has, the harder it is to get that incremental increase. So while on my first run, I had an infinite percent increase in everything, and subsequent workouts were jumps ahead, now these improvements are harder won. I’m also in the middle of a difficult stretch of days. I now know that these come and go and that makes it easier to accept. Sometimes I just survive, complete a workout, and move on. Other times I have success to celebrate. It may sound like I am complaining sometimes, but I want to tell the unvarnished truth on this show, and not make it sound like an easy ride. Coming to terms with difficulty and resistance is the only path to success. Without obstacles, I don’t think I could call it accomplishment. What I am trying to do is difficult, but not impossible. I’m trying to prove that.
Weight: 265
Workout time: 52 Minutes
Distance (total): 2.63 Miles
Run Portion: .5 Miles
Heart Rate (min/max all day): 64/92
Steps: 9,423
Goal: To run 10.5 miles in one day by 11/18/18
We went past twenty episodes without celebrating, so yay! That is a lot of episodes for a podcast and it’s a good sign that we have some staying power. I intentionally leave the house later. Since I now have my headlamp, I want to give it a good tryout. It is dark and the visual effects are interesting. It’s cold enough to see my breath, but I only see it when it’s going in front of the light. Also when I’m running it looks kind of like a diving mask, I can only see through a certain arc. I get pretty confused as to the distance I run. As usual, my “live math” is not very good. I actually ran an entire mile. This run is very difficult and I really want to quit for the last quarter mile. It is cold, there are variations in altitude. I don’t think I have run this full distance in weather this cold. But I have to keep moving forward. If I slack off or level off I’ll feel as if I’m going backward. As I get older and heavier, this thing is more and more difficult. Perhaps I need to work more on my diet program, but there is nothing I can do about the “aging program.” That is up to God. Maybe the new models coming out last longer, but I’m not sure how long I’m going to last. I just have to do the best I can and try to live as long as I can because I love life. I stopped the recording when I took the picture of the stars, and was unable to record anything else. So remember, keep the fever, and I’ll see you next time!
Weight: 267
Workout time: 63 Minutes
Distance (total): 2.74 Miles
Run Portion: 1 Mile
Heart Rate (min/max all day): 55/85
Steps: 11,828
Goal: To run 10.5 miles in one day by 11/18/18
Special Guest: Heather
I go to Rush Running, a local running store, and get a gait analysis. First I put on a neutral test shoe, get on a treadmill, and start running for a few seconds. Then Heather shows me the video and what my feet were doing. I am amazed at how well she ties my shoes. Turns out you need a size larger than your normal size for running. We try a few different shoes in the medium stability range, and I get on the treadmill to make sure they feel good during a workout. I am pleasantly surprised at the price, because online prices are averaging $150, but this shoe is only about $120. I get a headlamp, so I can feel safer when running in the dark. Overall, a good experience. Heather really knows what she is talking about, is able to answer all my questions, and I feel prepared to continue moving toward better health and fitness.
Weight: 267
Workout time: 63Minutes
Distance (total): 2.74 Miles
Run Portion:
Heart Rate (min/max all day): 55/85
Steps: 11,828
Goal: To run 10.5 miles in one day by 11/18/18
It’s a cool day, and though it is clear and at the peak of temperature for the day, my hands are cold. I try to keep a positive attitude and recognize success in my efforts, but sometimes I don’t celebrate wins and tend to just look for the next challenge I must overcome. Perhaps I need to work on that. I look forward to a visit to a running store to finally get equipped to run in the dark. Running is harder in the cold weather, because it is harder to get the needed volume of air into my lungs. I think and hope that I must be getting a better workout on days like these because I’m putting forth more effort, even though it is the same amount of work. Before the fall of Lance Armstrong I watched a lot of cycling and remember athletes talking about “going deeper”. With guys at that level, it is not a matter of who’s trying harder, or who has the best gear. It comes down to the physical makeup of each man’s body, the organic equipment. That’s when I learned how important oxygen is to physical performance. Diet-wise it was not a bad day, big breakfast with waffles and some protein, shake for lunch. One of the good things about working out before breakfast is that the carbohydrates are expended (or converted to fat), and you’re burning fat from the start. But the early carbohydrates and protein probably helped me get through the day. I talk about safety issues on the course. I prefer not to wear headphones, at least not on both ears, so I can hear bicycles approaching behind me. It is good safety practice to notify the person ahead that you are passing and to respond so the cyclist knows you are aware of him. This is a hard workout and even a mile after I complete the run I am still breathing heavy and have some definite cardio-pulmonary stress. I hope that I can improve my capacity and this gets easier or that I can do more as time passes with continued exercise. I hope you are enjoying this journey as much as I am. If you are wanting to get started just do it! I listen to podcasts about things I want to do, like starting a podcast. So until you’re ready, we can just take my journey together. Until then, I’m going to keep the fever, and I hope you do to.
Weight: 265
Workout time: 49 Minutes
Distance (total): 2.32 Miles
Run Portion: .5 Miles
Heart Rate (min/max all day): 61/89
Steps: 10,326
Goal: To run 10.5 miles in one day by 11/18/18
I explain the absence of trail audio from yesterday, it was an audio problem. This time of year, trying to get out and exercise is a race against the sun because the days are so short. Today it is darker and colder, and there are not many people on the trail. Today is also one of those difficult days. The cold makes it harder to breathe once I start my run. I’ve been asked how cold it will have to be for me to not come out. I plan to run in any temperature as long as it isn’t icy or otherwise unsafe. I break up my run because I don’t make the half mile on the first try. It’s important to visualize the goal, the mile marker I am trying to reach. But just visualizing it and focusing on it is not always enough. Today it was not.
I continue to think about why I run. Another benefit of exercise is the mental effects. I’ve had a stressful day and one good way to lower that stress level is exercise. Since I am talking and I know someone might listen to this someday, I am not going to say a lot of the things I would otherwise say to myself in my head. The concept is one reason why it is important to have people in my life that I can talk to. Exercise also works against depression. I think there is a price to pay for intelligence, or perhaps a balance. Geniuses may have defects in mental health. In popular culture, we have the socially-awkward smart kid, the absent-minded professor, the mad scientist. So it is important to pay as much attention to mental health as to mental capacity.
Every day I come out an exercise, even if I don’t go longer or faster, is progress. I’m not sitting at home doing nothing, or doing something non-physical. I am not neglecting this important part of my life. I still get all of the benefits, mental, physical, spiritual, and emotional, from running.
Weight: 265
Workout time: 49 Minutes
Distance (total): 2.38 Miles
Run Portion: .5 Miles
Heart Rate (min/max all day): 59/89
Steps: 11,555
Goal: To run 10.5 miles in one day by 11/18/18
Title: Why Do You Run?
The excitement is still fresh in my mind about the half mile I ran yesterday. Although I have walked off and on even in recent years, I have not run in a long time, so it is great to be able to do that. Maybe it doesn’t seem like much to an experienced runner, but to me it’s a real accomplishment. I am also excited to be associated with Tom Rohr who started the Padua Podcast Network. This was not mentioned by name in the show, but obviously Running: A Fever is part of it now. Tom is doing some amazing things, and I really enjoyed dinner with him and his wife Therese last night. I hope to be releasing episodes more frequently in the future. Today I’m hoping to run a half mile again, but I just do the best I can. That’s all we can do, but we have to try to do better. I do run a half mile, all together this time, and if feels good after a couple of minutes. I record the entire time, including the run, but unfortunately there was an audio problem that could not be fixed. When I stop running I always seem to slow my running pace. It’s not as safe as slowing to a very brisk walking pace. Or doing long strides like I do before breaking into a trot. But I feel so tired from the exertion that I almost want to stop. Pushing myself on the way back after the run is a challenge. It’s beautiful out on the lake, with the sun going down and airplanes streaking across that sky. I should probably look at an almanac to see when sunset is each day. And I feel better today, the twinge in my back has not returned. Sometimes you just have to shake off something like that and keep on going. Of course if it continues for a while, it’s a good idea to see a doctor. I’ve been drinking a V8 for breakfast and meal replacement shakes instead of lunch during the week, trying to lose weight. But a friend asked if I was getting enough protein, which is a good point. Perhaps I should choose a low-carb breakfast instead. Unfortunately I eat out a lot for supper, since that is the primary way I socialize. I feel it is important to lose weight now because it will improve by efforts to run my way to fitness. Today I feel quite fortunate to have good health and no injuries, though I do have aches and pains. I plan to run early tomorrow and then go to a running store in the afternoon for a gait analysis. When I do, I’ll try to record the experience.
Do you set New Year’s resolutions? I prefer to get started right away. I set my goal on November 18, before the holidays, and started working on it immediately.
Two episodes ago I asked the question, “Do you love your life enough to make it last as long as possible?” Today I have another question: “Why do you run?” If you answered yes to the first question, you may be running to extend your life. I think running is healthy. I am very grateful that I am able to walk and run, because some folks cannot. Maybe you run to get outside and experience nature. Even if I run the same course every day, each time it is a different experience. I am not the same as I was yesterday, neither is the ground beneath my feet. The air around me – I don’t know where that air was yesterday, it could have been anywhere. Particles of light shining down from the sun – it takes a long time for them to get to earth – are all different than the ones I saw and felt yesterday. There are many other types of exercise you could chose that would help extend your life. Running isn’t the only way. In fact there are some activities that are probably safer. For me, it’s tied up with podcasting. It seems like there are a lot of people who are really passionate about running and they love it. There are quite a few podcasts about running. I love podcasting, and it keeps my mind occupied, so I don’t think about how hard I am working and whether I should stop. I also think running is a good full-body workout. I get to work on balance and awareness, things that are increasingly important as I get older.
Weight: 266
Workout time: 50 Minutes
Distance (total): 2.48 Miles
Run Portion: .5 Miles
Heart Rate (min/max all day): 51/95
Steps: 9980
Goal: To run 10.5 miles in one day by 11/18/18
It’s early morning and a very cold 35 degrees. And it’s a little different seeing that low temperature when I’m going to be spending 40-50 minutes outside. Chafing may be an issue for people who are overweight, like I am, or for anyone depending on how one’s body is built. It’s important to have either running tights or underwear that covers those areas so you don’t have skin-on-skin friction. I’m new at this, and everything is a learning experience. So, though it isn’t pleasant to speak of such things, I’m always going to keep it real, even when a difficult topic comes up. This episode is sponsored by my mother Hank Davis, who graciously provided the hat and gloves that are keeping me warm today. Let’s also appreciate what’s good about running in the winter: no bugs, cooling, less irritants in the air. So I hope I can remember and appreciate these things on the many cold workouts I am sure are ahead. I’m excited and motivated that I have progressed to the point of being able to run about a half mile. It’s great to have a little success like that, especially in light of the recent couple of pretty tough days, and a day in which I did not run at all. The back issue did not return, and I know from past experience with it that exercise is the best thing for it.
Weight: 267
Workout time: 52Minutes
Distance (total): 2.73 Miles
Run Portion: .45 Miles
Heart Rate (min/max all day): 60/97
Steps: 12,031
Goal: To run 10.5 miles in one day by 11/18/18
After passing my test I am able to devote more time to things I love like podcasting. A thought came to me during my morning meditation: Do you love your life enough to make it last as long as possible? I think I do. I look forward to many days and the things I can do with them. So it feels good to be working out every day because I feel like I am prolonging the life I love. I have more energy today, which is great because the last couple of days have been tough. It gets dark quick and I’m concerned about having reflective gear so I don’t get hit by a cyclist. I like to look ahead and pick a point of reference to look toward. I need to have a goal and that allowed me to run more than a quarter mile today. I can see myself running a half mile pretty soon. The math works out that if I continue progress at this rate I will have no trouble hitting my goal by the deadline of November 18, 2018. And just to be clear, the goal is to run two laps in a single day, so I don’t anticipate running that distance every day.
Weight: 269
Workout time: 50 Minutes
Distance (total): 2.83 Miles
Run Portion: .25 Miles
Heart Rate (min/max all day): 52/95
Steps: 11,280
Goal: To run 10.5 miles in one day by 11/18/18
Running has become like one of those things I really enjoy but never do. I put it in that class even though I have only missed 3 days since I started almost three weeks ago. It’s in that class of things. But just because I may be in a rut, doesn’t mean I have to stay there. This show is all about change, a journey. A journey is by its nature full of change: a change of scenery, a change of perspective, a change in life experience. Change is the goal, to change from what I am into something better. I was only able to record one sentence during the run because the wind was so high today. I am starting to level off on my progress, and hope to continue the upward swing soon.
Weight: 268
Workout time: 54 Minutes
Distance (total): Miles
Run Portion: .25 Miles
Heart Rate (min/max all day): 64/73
Steps: 9801
Goal: To run 10.5 miles in one day by 11/18/18
I quote my friend quoting a mystic who said one can hear the voice of God by sitting under a cedar tree while the sun rises. This is a busy day on the trail with lots of noise including loud exhaust systems, children playing, dogs, bikes, and more. And it is hard work for me as I realize that in this journey as in any other serious venture, some days are much harder than others. A retraction about signs along the trail, and I discover the “milestones”. Sharing a journey with someone, whether it is a workout partner, or just someone who’s doing the same thing as I am, helps me stay motivated. I can share with them my successes and failures as I aim for something new and good in my life. I hope you are sharing this journey with me, and I hope to hear about yours.
Weight: 268
Workout time: 52 Minutes
Distance (total): 2.71 Miles
Run Portion: Unknown
Heart Rate (min/max all day): 65/79
Steps: 9088
Goal: To run 10.5 miles in one day by 11/18/18
No ill effects from yesterday’s twinge. I always keep in mind the potential of injury and try to avoid it. I try to drill that into my mind and keep focused on it. Muscle weighs more than fat, so there could be an initial weight gain or slow weight loss, but the shape of my body will change, so I should feel differently. There are physical realities of how much one can do as one gets older. I’m not sure what they are, in terms of building muscle and things like that, and maybe it’s better that I don’t know. I am working out every day, but still too lazy to go fifty yards off the course to get a drink of water! I do some math, which is difficult during exercise. Athletes should not be thought of in terms of a low-intelligence stereotype – it takes math skills to be good if you are serious about it! Signs are everywhere, but I am getting used to the course and some of them are confusing. I have a lot of energy today. Going over 2.5 miles seems like a milestone and I feel good about the progress I have made.
Weight: 265
Workout time: 48 Minutes
Distance (total): 2.61 Miles
Run Portion: 2 Minutes
Heart Rate (min/max all day): 65/79
Steps: 9448
Goal: To run 10.5 miles in one day by 11/18/18
My first morning run! Time management forces me to be flexible with my workout schedule. I have some concerns about early morning running, such as cold muscles, darkness, and whether I will get to work on time. As a precaution I decide to make this an all-walk, no-run workout. I am doing dynamic stretching, but have no clear direction on how to do it. I like the progress I am seeing in the lengthening of my workouts and an increased number of steps on my pedometer. I get some good advice from an experienced runner and a coach about socks, which will help with my foot pain. I wear compression socks because I have had cellulitis in the past, but those socks are too thin and I need to add another layer. The trail is quiet at this early hour, but there are still several runners getting their early road work in. I feel a twinge in a gluteal muscle, one of those little aches and pains that I can work through. I hope for 9000 steps for the day, but eventually fall short of that.
Weight: 269
Workout time: 43 min
Distance (total): 2.13 Miles
Run Portion: 0 minutes
Heart Rate (min/max all day): 67/87
Steps: 4369
Goal: To run 10.5 miles in one day by 11/18/18
It’s great to be past that statistically significant seventh episode, by which most podcasts end. But that’s only a statistic. Time is a factor. How would I get my runs in if my schedule was less flexible or more hectic? What about my goal? We have setbacks, and it’s important not to look at a setback as a failure. It can be too easy to pronounce the project failed and just quit. When I got back from Thanksgiving it was too dark to work out, so I missed that day, but I got right back at it the following day. We all have setbacks, we just need to move on. Everyone has setbacks, so the difference between those who succeed and those who do not is that the successful do not quit, work through those failures. Mental toughness is a big part of this thing.
Weight: 268
Workout time: 40 min
Distance (total): 1.89 Miles
Run Portion: 1.75 minutes
Heart Rate (min/max all day): 66/110
Steps: 9275
Goal: To run 11.5 miles in one day by 11/18/18
“It’s beautiful … this stretch.” I finally take a new route starting at the marina that turns out to be much more picturesque and interesting. There are woods, a dam, a bridge, and a waterfall-like spillway. Here are some pictures. More advice about warmups: stretch after the workout to avoid soreness by releasing the lactic acid that builds up in the muscles. New in this episode: CAR TIPS: Let your car warm up for at least a minute before you start driving. Maybe up to a two minute run, I think, but it’s really hard to tell, I tend to lose track of my counting when I’m running.
Weight: 268
Workout time: 31 min
Distance (total): 1.55 Miles
Run Portion: 1.5 minutes
Heart Rate (min/max all day): 65/103
Steps: 8255
Goal: To run 11.5 miles in one day by 11/18/18
I discuss my weight and how that affects what I can do at this point in my journey. Losing weight is a conundrum. I need to have enough nutrition to do the exercise I need to do, but eating lighter will help me lose weight faster, which would make working out easier. So far I haven’t found a new part of the course. Pain is part of this process, but sometimes running helps me feel better. I get into a routine of drinking water, 20oz pre-run, 40oz post-run.
Weight: 271
Workout time: 38 min
Distance (total): 1.87 Miles
Run Portion: 1.25 minute
Heart Rate (min/max all day): 62/95
Steps: 7112
Goal: To run 11.5 miles in one day by 11/18/18
Back from Thanksgiving after three days off, I get right back in to the swing of things. What happened? It was the taking of Dad’s advice combined with the usual holiday temptations. Christmas? Who knows? But I’m not giving up and waiting for a new year’s resolution. Great weather today. I was planning to find a place to park so I could start at a different part of the course. Though I was unsuccessful, it gave me a chance to talk about stretching, both static and dynamic. On the trail, an easy warmup leads to a one-minute run, which is progress according to my plan of adding fifteen seconds each day. A review of exercise, or the lack thereof, over the weekend, and a look forward to exercise with the family at Christmas. I get to know the trail a little better and find a map that tells me how to get to another part of the course next time. Starting again after a several-day break is a little challenging, but the important thing is that I am right back into it. LIVE MATH! Not my strong suit, but perhaps my attempts provide some amusement.
Weight: 271
Workout time: 34 min
Distance (total): 1.65 Miles
Run Portion: 1 minute
Heart Rate (min/max): 85/89
Goal: To run 11.5 miles in one day by 11/18/18
Over the Thanksgiving holiday weekend I went out walking one day with my Father, who offered some advice on moderation in exercise. In accord with Southern tradition, my family calls me by my middle name Brent, because my father and I have the same first and last names. It may be enough to work out several times a week to give my body time to recover and rebuild before the next workout. But developing a habit of regular exercise is also a good idea.
Weight: 269
Time: 25 minutes
Distance (total): 1.11 miles
Run portion: .75 minutes
Heart Rate (min/max): 77/90
Goal: To run 11.5 miles in one day by 11/18/18
I express concern about having something come up that forces me to not work out one day, and having that turn into a lot of days. I talk about the book Living Forward by Michael Hyatt and Daniel Harkavy and my priority for physical fitness. Goals and habits are important. Both good and bad habits are hard to break. But it takes time to establish a habit and I haven’t been doing this for very long.
Weight: 267
Time: 31 minutes
Distance (total): 1.25 miles
Run portion: .5 minutes
Heart Rate (min/max): 66/85
Goal: To run 11.5 miles in one day by 11/18/18
“I’m just like Joe Cool. I’m lookin’ good today, I’m feelin’ good, it’s another beautiful day.” Daniel J. Lewis is the RSS Guru. 10,000 steps per day is considered a good amount of exercise. But even walking a mile and a half of intentional exercise, I have not achieved that yet. Wearing the super-cool, ultra-groovy opthalmalogical sunglasses, I went for a record 1.5 miles at a faster pace (possibly because I was looking so darn cool). Speeding up the pace is something I am trying to do each day because that will get me to running more, instead of walking most of the workout. But I also want to be sure I walk enough to warm up before running. My gear watch was more useful today, discovered it will remind me when I am slowing down.
Weight: 269
Water: 20 ounces
Distance (total): 1.5 miles
Run: 15 seconds
Goal: 11.5-mile run in a day by 11/18/18
Did I start gradually enough? I may be walking for at least a week, but I want to start doing some running at least during part of the workout as soon as I can. Getting ready for Thanksgiving. How will I handle the unhealthy food choices and tendencies toward just sitting around napping and watching the football games? I take a more challenging part of the course with inclines, and decide that I will set a specific goal to achieve in the next year. I feel good after the run. This is Sunday and there are a lot of people out on the trail on this almost cloudless, cold day.
Weight: 269
Distance: 1 Mile
Goal: To run two laps around the 5.75-mile course around Lake Fayetteville by 11/19/18 (one year from today).
“There it is, my first run!” Another beautiful day for a walk/run. Objective is to push myself a little more, and add some distance. I learn how far I am walking by using signs on the course. I vow to track performance in the future. For the first time since I started this project, I run, if only for a few seconds. Nobody knows everything about running, so sometimes you just have a try something and see how it works out. This is how I learn and progress. As always, I want to avoid injury so I can continue running indefinitely. Our bodies are efficient and get used to our routine pace and distance, so to prepare for higher performance we must vary that routine so our systems can adjust. I am still trying to figure out what my goals are, and just trying to continue improvement. I am hoping that running will help me be healthier, and part of that is losing weight, so I’m going to track that. I experienced some back pain, and also vow to drink more water.
Distance: 1+ Mile
Weight: 268
Heart Rate: Unknown
“I’m not going to have the attitude that I’m not going to run. I’m definitely going to run.” I go out on the trail for the first time, discover Lake Fayetteville and think about thinking about running while walking. It’s important to have a goal, only if you want to achieve it. My goals are to be healthy, to be flexible and strong enough and fit enough to do things I want to do, like maybe playing disk golf or riding a bike. I see people running around the lake and I’m inspired, I want to be like them. But I crawled before I was able to walk, and I have to walk before I can run. Not everyone who starts a race finishes, but everyone who finishes definitely starts. This is my start.