Running: A Fever

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

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 li

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. 1. 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 ju

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 attemp

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

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 yo

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 m

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

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

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 but

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

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 blo

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. 1. Park farther away when you go to work, church, store, or apartment. 2. Cook your own meals, cooking a meal can burn as much as 300 calories. 3. 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. 4. 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. 5. 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 p

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 des

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

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

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

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 b

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 hoodi