Month: July 2020

My friend, Brendan, asked me if he could “build too much muscle”. Knowing him, it was not a serious question, but, perhaps worth addressing. There are essentially two approaches to building muscle: myofibrillar hypertrophy and sarcoplasmic hypertrophy—or more simply put: functional v. aesthetic. “Too much muscle” can be subjective, but it can also be a matter of practicality.

Bodybuilding, as a sport, has changed over the years—for better or for worse (this is quite subjective). It has always been a sport of aesthetics. More recently, size has taken on a greater emphasis. If you are apprehensive about lifting weights because you “don’t want big, bulky muscles”, don’t worry. You are not likely willing to put in the time and effort it takes to grow such muscles.

Strength comes from myofibrillar hypertrophy. By definition, strength is the ability to lift maximal amounts of weight (e.g., one-repetition maximum or 1-RM). While there is some corresponding increase in muscle size strength-specific training (high-intensity, low-volume) generally leads to less sarcoplasmic hypertrophy (increased muscle volume) than one sees with hypertrophy-specific training (moderate-intensity, high-volume).

So, the question really becomes “what is too much muscle?” For an athlete in a weight dependent sport (e.g., wrestling or Olympic weightlifting), too muscle could force the athlete to compete in a higher weight class. Here the goal would be to maximize strength above size. To an offensive lineman in football, however, muscle mass is an essential need to perform at a maximal level. Thus, “what is too much muscle?” is a question of need. So, yes, one can build too much muscle—albeit unlikely in most scenarios.

Muscle mass has a high metabolic requirement. Thus, the body will work against maintaining unnecessary muscle mass (“use it or lose it”). This is why bodybuilders, during massing phases, have to eat uncomfortable amounts of food. As such, “too much muscle” is quite unlikely.

From a functional point of view, “too much muscle” is more a matter of need. Beyond aesthetics, muscle is about performance. So the question becomes: “Can I be too strong?” My answer to this would be “yes and no”. Yes from the standpoint of the effort and the stress training to build and maintain extremes of strength. No from the standpoint of one might never know when that strength may be necessary. But, “too strong” is different than “too much muscle”. Again, how much is entirely individual.

The better question to ask is: “Can I have too little muscle mass?” The answer here is “Absolutely.” Indeed, most of us probably do. As we age we tend to see a significant loss of muscle mass after the age of 25 years. (The most dramatic loss is between 50 and 80 years.) With this loss of muscle comes a significant loss of strength and function. So, for most of us, we don’t have to worry about building too much. We do need to worry about losing too much. Thus, the goal should be to build and sustain an appropriate amount of muscle mass through efficient and effective resistance training exercise and diet.

Be your best today; be better tomorrow.

Carpe momento!!

“Exercise training lowers inflammation, increases heat shock protein transcription/protection, refines processes of immune function and apoptosis, improves antioxidant capacity, responsiveness to vaccine, wound healing, cell signaling the neuroendocrine response, skeletal muscle function, retards cellular senescence, and enhances cognitive function.”– Michael G. Flynn, Melissa M. Markofski, Andres E. Carrillo¹ (Citations omitted)

My wife suggested that I write a post on “diseases exercise and nutrition can help reverse.” A former student’s reply to her was: “that list is amazing”. My response was that it would be easier to list the diseases that cannot be helped by diet and exercise. That list would be quite short—perhaps nonexistent. A fact that I have recognized and had confirmed in teaching courses on the relationship between diet/exercise and disease is that if you want to maximize your health—limit the risk of disease and/or improve the prognosis of disease—exercise and don’t smoke. Simple.

Now, certainly, diet and exercise cannot replace the advancements in medicine that allow doctors to treat disease, but these are the best steps in prevention and in nearly all cases will have a positive impact on the treatment of disease. It is important to note, however, that not everyone responds the same to exercise (just like the response to traditional medicines) and in some cases the exercise prescription (e.g., type and does) must be carefully considered. There are “responders” and “non-responders” to exercise. There have also been cases where exercise has had a negative effect on symptoms (generally, however, the specifics of the exercise needs to change to suit the individual). Some conditions, e.g., multiple sclerosis, require that the environment and the exercise be closely regulated to prevent an exacerbation of the symptoms. Nevertheless, proper exercise will have the effects cited by Flynn et al. above.

In general, the desired benefits of exercise are to 1) increase/maintain muscle mass (prevent sarcopenia), 2) increase maintain bone mass (prevent osteopenia), 3) decrease (or maintain a healthy amount of) body fat (prevent obesity and subsequent diabetes, heart disease, etc.), and 4) counter the effects of inflammaging (i.e., maintain a healthy immune system).

Diet and exercise are all about moderation. Thus, it does not require excessive sacrifice or lifestyle change. (In other words, you can still eat your cake and have it too.) The keys are commitment, consistency, and control of one’s environment. Limit that which is unhealthy and dedicate efforts toward self-improvement. Baby steps. Small changes get magnified over time. We can reverse the course of most disease with proper lifestyle changes. No one has ever been harmed by proper exercise.

Be your best today; be better tomorrow.

¹²Flynn, M.G., Markofski, M.M., & Carrillo, A.E. (2019). Elevated inflammatory status and increased risk of Chronic disease in chronological aging: inflamm-aging or inflamm-inactivity? Aging and Disease, 10(1):147-156. http://dx.doi.org/10.14336/AD.2018.0326

“Start where you are. Use what you have. Do what you can.”—Renaissance Periodization.

Lao Tzu wrote that “the journey of a thousand miles begins with one step.” Most certainly, the key to any success is simply starting.

Fitness/wellness is not difficult to achieve. It requires little other than the will to begin—and the wherewithal to continue.

COVID-19 should be a wake-up call for us. Unfortunately, it has been an excuse and/or a distraction for many. It is, however, an opportunity. For many of us we have gained time in the day not having to commute to work (the benefit of working from home). For many, we are 4 months into stay-at-home orders and are still trying to figure out what to do. Quite possibly, the back-ordered gym equipment is just starting to arrive. Or, perhaps, we are still concerned about going to the gym, our gym is closed, or our gym went out of business. Whatever the delay, excuse, or imposition, getting healthy should be a priority for the remainder of 2020 and life. Inactivity and obesity are central factors in the risk of severe symptoms from COVID-19 and risk factors for most—dare I say, all—disease. There is no better time than now to improve one’s Physical (as well as Spiritual, Intellectual, Emotional, and Social) fitness.

Start where you are. Don’t worry about how out-of-shape you are or how “in-shape” you were in the past. Just start toward improving on a daily basis. Self-assess and determine what your goals should be (let’s assume that we all could stand to improve our body composition—increase muscle mass and decrease fat mass—and improve our cardiorespiratory endurance). Set goals and create a plan. If one is (re)starting a fitness plan, it need not be complicated. Block off time, and go. Strength training need not be complicated. (I like the simplicity of the StrongLifts 5×5 program—3-4 days a week; basic lifts—no complicated programming.) Cardio is easy: move more than you currently are.

Use what you have. Body weight exercises don’t require any equipment. For a true beginner, this might be all you need to jump-start your fitness. Weights can come later, if deemed warranted. Cardio requires no equipment. Years ago, Jack LaLanne taught his television viewers how to exercise with simple household items, e.g., soup cans and chairs. Be creative. If you are looking to lift weights at home, start small and build. Add weights as needed and spread the cost over time. You will be amazed at what you can build at home over the months and years of progression—for much less than the cost of a gym membership.

Do what you can. Note: this is not “Do what you did when you were 20” or “Do what your buddy (who has been lifting for 20 years) is doing”. Do what you can—and do a little more the next time. This is “progressive overload”—i.e., in order for a body system to adapt, it must be challenged to a level greater than that to which is accustomed. This is the beauty of starting: You aren’t yet accustomed to much of anything. So what? Progress will come quite quickly initially. Start small. Focus on technique. Progress sensibly. In very short time, you will be satisfied with the results. Just don’t compare yourself to others. Do what you can and….

Be your best today; be better tomorrow.

Carpe momento!

My wife shared an article with me that discussed the role health care disparities in the severity of COVID-19. There are indeed some serious disparities that need to be addressed. I am not sure, however, that a laser focus needs to be turned to universal health insurance (commonly referred to as universal health care). The article discussed diabetes’ role in COVID-19 as if obesity and hypertension were secondary. The reality is that obesity is the central factor in diabetes, heart disease, hypertension, and even many immune system disorders.

While obesity (nearly two-thirds of Americans are overfat or obese) has some roots in genetics, it is primarily an issue of physical inactivity, diet, and environment—problems that that are not going to be resolved by treating the symptoms. Like it or not obesity, and the secondary health issues that follow, is a community problem.

The United Kingdom just revealed measured to counter obesity. Personally, I don’t think we can legislate health. I do believe we have personal responsibility for our health and should bear the cost of our poor health choices, but this can only work when “poor health choices” are our only choices. Nevertheless, we must “make America lean again”. The question is “how?”

Making health care accessible and affordable is important; however, this doesn’t mean the population will be healthier. It just means their symptoms are treated. It also disincentivizes healthy habits.

More important to community health is the infrastructure that promotes healthy lifestyles. We can begin with substantial physical education in K-12. We can choose to invest in “healthy” buildings—in light of COVID-19, that would include proper air circulation, as well as structures that promote movement and other healthy practices. We can begin to rethink urban development and public safety to support physical activity and exercise. We can address “food deserts” in our inner cities and rural communities. There is no reason that the wealthiest and most fertile nation on earth can’t feed its own healthy foods. (I read once where farm workers in California didn’t even have access to the very foods they were harvesting!) We need to address the whys of obesity and its consequences while we address how to treat the subsequent disease.

Whatever happened to President John F. Kennedy’s Council on Physical Fitness (now the President’s Council on Sports, Fitness, and Nutrition)? Wikipedia additions are sparse after 2012—other than to add the names of celebrity “co-chairs” and that the Physical Fitness Test will “no longer be available after the 2012-2013 school year” and that the “Champions awards (for raising one’s amount of physical activity) ended on 30 June 2018”. It is no surprise that the testing ended as society became increasingly “fragile”. A Vox article¹ labeled the test as “sadistic” and cited an NPR quote of teacher” “We knew who was going to be last, and we were embarrassing them.” While this statement was accurate (I personally, never passed the Physical Fitness Test) and the test may have some military intentions, there we no efforts to modify the test—moreover, efforts to assist children in passing the test declined over the years (the one test the education couldn’t seem to find the will to teach to). Today, physical education and sports are likely to be the first activities cut in the school budget.

We should not “fat shame” or punish people for unhealthy body composition, but we consider obesity a community problem—a matter of national security, for that matter. We must invest in a healthier population or pay the greater cost of treating an unhealthy population.

Time to get creative and supportive. The best way to reduce the cost of health care is to reduce the demand. Preventative self-care is always less costly than emergency medical care. Universal health is less costly than universal health care.

Be your best today; be better tomorrow.

Carpe momento!

¹https://www.vox.com/2015/4/24/8489501/presidential-fitness-test

As an educator and a parent, as well as a physiologist, I am concerned for the path we are on with school closures. I am well aware of and respect the concerns teachers. I am also well aware of and respect the needs of parents, as well as students. The challenge that is before us—and one that I don’t believe we are addressing—is the long-term effect of the decisions that are being made regarding the reopening of schools in light of COVID-19.

In an e-mail from our Superintendent, we were told: “In a recent meeting with health and state officials, we were told that even with the required safety protocols, physical distancing, cohorting requirements, and contact tracing, under these conditions with the infection rate as high as it is in our county, we WILL have virus outbreaks in our schools. These outbreaks would require the quarantine of students and staff for several weeks and the shutdown of in-person learning. Repeated opening and closing of classrooms and schools would continue until the virus is better contained.”

I whole-heartedly understand the predicament, but there is a rabbit hole in the information school officials are receiving. COVID-19—more specifically, 2019-nCoV—is a virus. It is virus that has its origin in a non-human host. As such, it is not going to disappear, even with a successful vaccine. We have had 2 similar viruses (i.e., beta-coronavirus), as well as the H1N1 influenza (swine flu), reach pandemic levels in the last 20 years. The likelihood of other novel coronaviruses surfacing in the near future is great. As such, it is easy—albeit unpopular—to see that virus outbreaks in our schools are inevitable. Closing schools with each outbreak is unfeasible. We have to look beyond the present virus.

Personally, I am fine with sending my children back to school in September. (I am personally fine with returning to my in-person college classroom.) I do, however, understand the apprehension among teachers/staff and parents. As such, we have to address these concerns for the long-term. We have to consider the likelihood of viral spread of any virus. (Viruses, after all, do seriously affect long-term health and may kill people.)

This particular virus (2019-nCoV) does not affect children in the same way it affects older adults and persons with certain pre-existing conditions (e.g., hypertension , heart disease, diabetes, obesity, etc.). The next nCoV, however, may not be a kind to children. 2019-CoV severity has been linked to the effects of what is referred to as the “cytokine storm”—a hyper-immune response to which certain populations are more vulnerable. In the case of COVID-19, it is imperative that the most vulnerable be protected. Herein is the challenge. There is uncertainty remaining as to how the virus spreads and, more specifically, how to identify who might be a carrier. Much of this confusion and uncertainty is driven by partial and misinformation shared via social media. Thus, we have to be careful not to make decision based on fear and hysteria. Instead, we have to make decisions that will make the education environment safe—not only amidst the COVID-19 pandemic, but when the next flu season or other outbreaks arrive.

Statistically, our children are quite safe from the current virus. Most teachers, given that the median age of teachers is rather young, are safe, too. While some teachers and school staff are at greater risk, there are precautionary measures that can be taken. (Frankly, these same precautionary measures should be taken without the threat of 2019-nCoV. Afterall, these same individuals are likely at greater risk of any viral infection.) So, long-term school closure may not be warranted. It is also worth noting that school is one of the best places for children to develop the adaptive immune system. I, personally, fear that the negative implications on the immune system from prolonged quarantine far outweigh the risk of 2019-nCoV infection for most children.

The most effective protective measures against viral spread are well-known: proper hand-hygiene, social distancing, and mask wearing (albeit the latter two of these is subject to debate over the specifics, as I will discuss). Below, I offer my suggestions—for what it might be worth.

Proper hand-hygiene. I would hope that proper hand-washing is a skill that all kindergarteners bring with them on the first day of school. If not, they certainly should be “graduating” from kindergarten with this skill. Now is a great time to be emphasizing the importance of hand-washing with our children (and some adults may stand a refresher, as well). Expecting a child to not touch things is unrealistic. For many kinesthetic learners, hands-on learning is quite literal. Excessive hand-washing or sanitizing, however, can be detrimental to the development of a healthy adaptive immune system. Nevertheless, it is possible to expect kids to wash frequently at school and for frequently touched surfaces to be kept clean. Activities like wiping desks clean can be a regular part of the daily school activities. Sharing of items can be kept to a minimum.

Social distancing. Six-feet is actually a rather arbitrary number. The literature actually supports 1-meter (approximately 3 feet) as a safe distance for limiting viral spread. Of course, greater distance provides greater protection. Social distancing is relative to risk. The greater the risk of infection (i.e., being a high-risk carrier or a high-risk recipient) the greater the distance that is warranted. In the case of COVID-19, children are at a rather low risk. As we look at social distancing in the classroom, it is obvious that the current schools are not designed for 6-ft social distancing and current (often excessive) class sizes. Three feet, however, is a bit more reasonable and manageable. (It should also be expected that what can regulated in the classroom will not be the likely scenario when children are free to play outside of school. I have rarely seen children observing “social distancing” while playing outside.) At best, we can mitigate the possible spread by managing classroom arrangement and making the most safe and effective use of the classroom.

Masks. Masks are effective, but not always necessary. Moreover, masks are effective only when used properly. I have rarely seen a child use a mask properly. It also merits consideration whether we will demand students, teachers, and staff wear masks with all subsequent outbreaks. Ideally, masks will become common place when children, staff, and teachers are potentially contagious—no matter the virus.

For children, the challenge is wearing the mask—properly or otherwise. The options are numerous and what is most comfortable should be considered best for the individual child. We also have to allow leeway for children who might find wearing a mask physiologically and/or psychologically uncomfortable.

For teachers/staff, the challenge is finding facial coverage that protects them and their colleagues, as well as allows them to teach effectively. The standard N95/KN95 or surgical masks are effective, but can muffle the teacher’s voice and hides facial expression. For many students—particularly those with hearing impairment or other special needs—being able to see the teacher’s face and mouth is imperative. As such, masks are far less than ideal. As an alternative, many are considering face shields. Something to consider, however, is that most shields are intended to protect the eyes and supplement traditional masks. Without covering the mouth/nose, traditional face shields offer little protection against viral aerosols. In the event that the wearer might cough or sneeze, the viral-infected droplets and aerosols will be directed down and out through the open base of the shield. While the shield defends against the forward projection of droplets, those which escape the shield will land on any surface or person below and in near proximity. Several teachers have found the ZVerse Flex¹ to be an ideal alternative. (They offer youth sizes, as well.) This option provides coverage from the bottom up and allows a safe and unobstructed view of the teacher’s face.

Studies have shown that even health care workers are as likely as any of us to let their social distancing and masking habits to slip when they are on break from direct patient care. It is not unlikely that teachers and staff will let their guards down in the faculty lounge where the risk of transmission is greatest. Here is where social distancing and mask protection are most warranted—and least likely to be followed. As such, we need strict standard operating procedures. Procedures that won’t end when COVID-19 is in our rearview mirrors.

COVID-19 might be here for years to come. Certainly is not the last virus of pandemic scale. There will be cases of this and other viruses to appear at varying scales in our schools. Ideally, we will keep the cases to zero, however, this is probably not reasonable. We cannot open and close schools with every outbreak. Our best route is to take a proactive and preventative approach. As such, we must invest in the future (re)design of schools to provide optimal air circulation and classroom health. Proper HVAC design and air filtration are necessary. Windows should be able to be opened without sacrificing student safety. Large scale disinfection should be possible—and done on daily basis (e.g., UV-C, disinfectant fog, etc.). Now is the time to be creative and forward-thinking. Now is not the time for knee-jerk reaction and panic.

Parents and teachers have valid fears, and such fears need to be addressed. In the process, however, we cannot lose focus on the physiology of viral infection and immunity. We also cannot impose our selfish will on others. Now is a time to come together and act in community. The challenge is not insurmountable.

Be your best today; be better tomorrow.

Carpe momento!

¹ https://zshields.zverse.com/collections/available-products/products

Exercise and physical activity are quite variable over the lifespan. In general, there is a decline in both with age. As a result there is progressive loss in lean muscle mass (sarcopenia) and gain in body fat. The degree to which this is programmed in the DNA is debatable and cause for further study. It is clear, however, that these changes are best associated with lifestyle changes. Not only does physical activity decline (we typically see this begin in the mid-twenties and increase—i.e., decline faster—in the 50s and beyond), but so does exercise intensity. Whilst the younger adult is more inclined to lift heavy/high volume and do more HIIT-style training, the older adult is more likely to participate in lower intensity cardiorespiratory exercise (e.g., steady-state walking) and minimal resistance (most likely machine-based) training. While any activity is better than no activity, intensity does matter in the long run.

Any loss in muscle mass suggests a decline in performance. Of course, there is a limit as to what might be considered essential muscle mass for the older adult. It is not likely or feasible for an elite powerlifter or an NFL lineman to maintain the level of muscle mass and strength attained at the peak of the career beyond retirement. How much strength is determined to be an appropriate maintenance level is individual and dependent upon the desired activity level. For most of us, we have never been close to our peak genetic-potential. As such, we have room for improvement—even into our 50s and older.

Sarcopenia causes us to lose abilities—i.e., function. This loss of function leads to greater loss as the principle of reversibility (i.e., “use it or lose it”) kicks in. The less we do the less capable of doing we become. This leads to an accelerated decline.

It is often a matter of social expectation and a poor understanding of human physiology. Walking is a “healthy activity” (and it is, however…). Any physical activity that is less than the maintenance level for performance will result in a progressive decline in performance. (Note: we can’t call it exercise because it does not meet the criteria intent of improving one’s health, physical performance, and/or physical appearance.) So, the suggestion that one must do less based on the observation that physical abilities decline as one ages is built on a false pretext. In reality, one can improve performance at any age. Improvement, however, requires progressive overload—that the body system progressively do more than that to which it is accustomed. It need not be an extreme amount of effort. Nor must it involve extensive time at the gym. For most individuals, it simply requires a greater intensity of effort (within the constraints of one’s current health).

The decline in physical activity and subsequent increase in body fat has more important implications than simply performance and appearance. Flynn et al.¹ coined the term “inflamm-inactivity” in consideration of the effects of inactivity on the hyper-inflammatory state seen with increasing age. There is a close association between sarcopenia and obesity and the pro-inflammatory responses by the immune system. Among other benefits, exercise improves immune function, lowers inflammation, and improves insulin sensitivity (i.e., decrease the risk of diabetes). Thus, maintaining (and, if possible and/or necessary, gaining) muscle mass and deceasing body fat are essential to longevity.

One is never too old to train. Don’t let exercise to become just another physical activity. Give it purpose and intensity. If noticeably aging relative to your peers you are not exercising enough—i.e., with sufficient intent and intensity. Challenge yourself—your physical capacity—to improve. Put the brakes on the aging process and change the definition of “healthy”. Try lifting “heavy” weights (“heavy” is relative; it is based on a percentage of one’s maximum strength). Fatigue the neuromuscular system in your training sessions. Don’t just move the weight. Do cardio with the intent of improving performance. Don’t be afraid to sweat.

In our 20s, we exercised to look good. In our 50s and beyond, we life to look better than our aging peers, of course, but more importantly, we exercise for longevity.

Be your best today; be better tomorrow.

Carpe momento!

¹Flynn, M.G., Markofski, M.M., & Carrillo, A.E. (2019). Elevated inflammatory status and increased risk of Chronic disease in chronological aging: inflamm-aging or inflamm-inactivity? Aging and Disease, 10(1):147-156. http://dx.doi.org/10.14336/AD.2018.0326

Researching COVID-19 for my Pathophysiology & Exercise course has been like going down the rabbit hole—with all the increasing depth and complexity but without the chaos. It is a fascinating journey. It has also been quite comforting in light of the fear and confusion that the pandemic has been generating.

I have added a new word to my (exercise) physiology vocabulary: “inflamm-aging”. Inflamm-aging was first defined by Franceschi and colleagues¹ as “a global reduction in the capability to cope with a variety of stressors and a concomitant progressive increase in the proinflammatory status” (p. 246). My doctoral professor, Michael Flynn and colleagues² introduced “inflamm-inactivity” to describe the “portion of age-associated hyper-inflammatory state that occurs due to a sedentary lifestyle” (p. 152). A healthy immune response involves a delicate balance between the pro-inflammatory and anti-inflammatory responses. When one is out of whack, so goes the immune defenses.

AARP (AARP.org) recently shared “25 Tips for Reducing Your Risk of Contracting COVID-19”. Not on the list were: exercise, lose weight (i.e., body fat), eat a healthy diet, and get adequate sleep. Clearly, age is a factor in the severity of COVID-19—i.e., the “cytokine storm”—and the elderly are at greatest risk of death or complications from the virus. Those with underlying health conditions—e.g., hypertension, diabetes, heart disease, etc.—are also at greater risk. At the center of these health conditions is obesity and inactivity. Interestingly, one question that lead me to explore inflamm-aging was one of vitamin D deficiency. The complexity of the “cytokine storm” and the specifics of the immune system response to COVID-19 are beyond the scope of this blog post, however, Meftahi and colleagues³ offer a thorough review of the pathophysiology. Important for us is to understand to role that lifestyle has to play in our immune system as we age.

Obesity is a central factor in metabolic syndrome (hyperinsulinemia, hypertriglyceridemia, and hypertension) which leads to diabetes and vascular/heart disease. Obesity has a genetic component, but it is also a symptom of poor diet and inactivity. It is a treatable risk factor in countless diseases, including COVID-19.

As medical science searches for a cure and/or vaccine for COVID-19, we must be looking beyond the current pandemic and to the inevitable future viruses that are in our future. The best treatment for any disease is prevention. The best-known prevention against any disease is diet and exercise. To a certain degree, inflamm-aging is unavoidable; however, there is ample evidence that longevity is dependent upon anti-inflammaging. It is not too late to protect oneself against COVID-19, especially as we prepare to begin to open our communities back up. Masks and social distancing work in the present, but these are not sustainable. Standard operating practices will have to change in our schools, gyms, and workplaces; however, we will need to strengthen our personal defenses. The anti-infammaging things that we can do to immediately is 1) increase our physical activity, 2) exercise, 3) lose body fat, 4) eat a balanced diet that is nutrient-dense and restricts sugars and excessive processing, 5) establish a regular sleep-wake cycle, 6) get outdoors (moderate sun exposure will boost one’s vitamin D, as well as spirits), and moderate our stress levels. Additionally, we cannot succumb to fear. Fear fuels the “fight-or-flight” response that drives up cortisol and weakens the immune system. Take the proactive approach to health. Be determined to age well. Be active. Be grateful. Laugh. Smile. And, of course, wash your hands.

Be your beat today; be better tomorrow.

Carpe momento!!

¹Franceschi, C., Bonafe, M., Valensin S., et al. (2000). Inflamm-aging. An evolutionary perspective on immunosenescence. Annals of the New York Academy of Sciences, 908:244–254.

²Flynn, M.G., Markofski, M.M., & Carrillo, A.E. (2019). Elevated inflammatory status and increased risk of Chronic disease in chronological aging: inflamm-aging or inflamm-inactivity? Aging and Disease, 10(1):147-156. http://dx.doi.org/10.14336/AD.2018.0326

³Meftahi, G.H., Jangravi, Z., Sahraei, H., & Bahari, Z. (2020). The possible pathophysiology mechanism of cytokine storm in elderly adults with COVID-19 infection: the contribution of inflame-aging. Inflammation Research. https://doi.org/10.1007/s00011-020-01372-8

I believe that many of the people protesting in the Black Lives Matter movement are good people who are crying out to be heard. On the other hand, there is much evidence that that it has been a tool for (primarily) white extremists to sow discord and cause chaos. I live on the outskirts of one city (Portland, OR) where such disruption is evident.

This is not a political post. I don’t paint my life with the “Black Lives Matter” brand because I disagree with the concept or am racist. (Likewise, I don’t mark everything on my social media with “Blue Lives Matter” or “All Lives Matter”.) I believe the truth in all these statements, but I neither want to fuel the political divisiveness nor condone the violence and destruction that have come from these protests. Again, this is not a political post. It is a Spiritual post. I would contend that I am not racist, but I will admit to my racial ignorance.

So, how do we support black lives matter without supporting “Black Lives Matter”? I think, if we truly believe that black lives matters (as well as all lives matter), we would first seek to engage with and know the people of color in our communities and neighborhoods. We would support and protect black-owned businesses. We would engage in the difficult conversations and allow one another the liberty to offend and be offended in the pursuit of growth. (I don’t mean this to imply that our freedom of speech should be a defense for hateful divisive speech. I mean we should be offered grace to let our ignorance to show as we seek to grow.) Above all, I would support education. Rather, I would demand education reform and equal opportunity for all.

Our educational system has failed many people of color—and certainly the poorest of our communities. It has also failed our white suburban communities. Education (or lack thereof) is what has created the growing rifts between rich and poor, black and white, etc. It is at the center of what is labeled as “privilege”. It is also at the center of our ignorance, as well as the growing “cancel culture”.

I believe in a strong liberal education. By “liberal” I mean a broad and informed education—a “STEAM” education (strong in science, technology, engineering, arts, and mathematic—not ignoring health and physical education, of course). In the arts, I also include the humanities. In many ways, we have focused on technology and mathematics (often teaching to the test) and ignored (or at least under-emphasized) critical thinking and innovative thinking. I am shocked at how few students come to college prepared to think critically or with a desire to learn for learning sake.

Along with provide a liberal curriculum, we must determine that students learn to be uncomfortable. It is quite true that much of the education leading to today offered a predominately white perspective. Our nation and culture has grown faster than our instructional materials. This needs to be corrected. It is not corrected, however, by erasing that which makes us uncomfortable. Instead, we need to confront our past and have the hard discussions. We must include the multitude of perspectives and histories as we explore education. Teachers must check their own biases and political perspectives at the door and afford students the opportunity to formulate their own perspectives on the past. Free and polite discourse is the heart and soul of a liberal education. An educated nation is a free nation.

We cannot simply lessen the burdens on students—particularly those who are disadvantaged and/or marginalized—and claim to be serving them. In my opinion, this only further discriminates by giving capable students/citizens false hopes and opportunities. No, we must assure high school (and college) graduates that they are prepared for the next steps in life. In my opinion, reported improvements in graduation rates and college admissions are an illusion. If we want to say black lives matter, we will afford the poorest of school districts the same level of education we afford wealthy suburban districts. As well, we would focus on expanding the experience of our young by shining lights in even the darkest recesses of our national and world histories.

Black Lives Matter was founded in protest of police brutality upon blacks. No doubt there is room for reform in community policing. (I know of no cops, personally, who would disagree.) I cannot, as a white male, begin to understand the relationship between the black community and the police. I know, however, that the heart of most police is in “to serve and protect”. I trust that most of the black communities respect the police and appreciate their presence. When there are unwarranted deaths on members of our communities at the hand of the police, of course, there are going to be outcries. Of course, people are going to be angry. We don’t fix these problems by throwing rocks, looting, and starting fires. We fix them by holding people accountable and sitting down at the table and listening. If people are yelling, it is because they are not heard. Encouraging them to yell louder and inciting them to violence does not support their cause. (Generally, it supports some other political agenda.) We have over-equipped our police technically and mechanistically, but we have under-equipped them psychologically and sociologically. Defunding the police is not the answer. Training and a shift in police tactics are the answer. In other words, creating community is the answer. Coming together and uniting as one—despite our differences—is the answer.

This is a Spiritual problem (among many) that confronts us. The answer is not to say “I don’t see color”. The answer is to see color but to see the humanity behind it. It is the diversity of color, ethnicity, culture, and many differences among us that make the United States of America the greatest nation (despite its flaws and tainted history). Failing to see the potential contribution of each and every person is an injustice. If we believe that black lives matter, we must allow space for their souls to speak—to cry out—and we must see to it that all people have the opportunity to pursue his/her Purpose in the Universe. We must, at whatever personal cost, pursue unity over division.

Be your best today; be better tomorrow!

Carpe momento!!

What is Dunlap’s disease? It is where your belly done lap over your belt. Funny? Yes? No. In all the fighting over social distancing and mandates on mask wearing, we are hearing crickets from politicians and health professionals regarding the lifestyle changes one can make to mitigate the risks of contracting SARS-CoV-2 (i.e., COVID-19). Of course, we should be following social distancing recommendations and wear a mask. These can reduce the degree to which we are exposed or may expose others. There is more that we can do, however, and, truth be told, it will be more difficult than wearing a mask.

Many feel the shutdowns and the mandates are an affront to personal liberty. Perhaps, but freedom does come at a cost. True freedom also requires a level of personal responsibility.

If one really wants to get back to freedom, one must commit to doing what will make them a stronger and/or less desirable host. One can begin by: 1) reducing one’s body fat [to less than 20% body fat (men) or 30% body fat (women)], 2) change the diet–reduce total calories, eat much less sugar, cut your alcohol consumption, eat more anti-inflammatory fruits and vegetables, etc.; 3) commit to a regular exercise program and daily physical activity (these are not one in the same); 4) don’t smoke!!!, 5) establish a regular sleep-wake cycle, 6) and suck it up and wear a mask (it won’t kill you)!

Reduce body fat. Nearly one-third of Americans is obese. Nearly two-thirds are overfat. So, clearly most of us needs to lose some body fat. It is not a matter of appearance. I am not saying that everyone should have six-pack abs—far from it. I am saying that every American should seek to be in the “healthy” body fat range. While there are differences in the proposed guidelines, 8-19% for males and 21-33% is not unreasonable for most. Sure, it will require sacrifice and effort, but the benefits are immense.

Why care about body fat? Because obesity is at the center of many of our major health problems. For example, obesity is a central factor in metabolic syndrome (the coexistence of insulin resistance, elevated triglycerides, and hypertension). Thus, obesity dramatically increases the risk of diabetes, heart disease, stroke, etc. Known risk factors for metabolic syndrome include: abdominal obesity [waist circumference >102 cm (40 in) for men and >88 cm (34 in) for women; i.e., “Dunlap’s disease”], hypertriglyceridemia (≥150 mg/dl), low HDL cholesterol (<40 mg/dl for men and <50 mg/dl for women), elevated blood pressure (≥130/85 mmHg—note: this is considered “pre-hypertensive”), and high fasting blood glucose (≥110 mg/d). These are controllable risk factors and are affected by regular exercise/physical activity and genetics. We may not be able to control our genetics (“Choose your parents wisely”—Per Olof Åstrand), but we can affect our activity levels. We also tend to ignore the evidence that obesity and inactivity are risk factors for COVID-19.

Change the diet. Change need not be dramatic. Change should be sustainable (so refrain from fad dieting and short-term “fixes”). Small changes can add up quickly and have lasting effects. Just 100 kcal per day (via reduced consumption or increased physical activity) accumulates a loss of 10 lb over the course of a year. Alcohol is fine in moderation but can be a significant source of excess body fat. Small reductions in total consumption and/or the alcohol content of the drink can add up to significant fat loss. Given that the most significant damage with COVID-19 infection comes with the “cytokine storm”, it might behoove one to eat more “anti-inflammatory” foods, such as berries, fatty fish, cruciferous vegetables, avocados, olive oil, dark chocolate (yes, eating healthy doesn’t have to be painful), etc., and avoid inflammatory foods, such as fast foods, refined sugars, processed meats, trans fats, etc. These are rather simple lifestyle changes.

Exercise!!! Don’t use COVID-19 as an excuse for inactivity. Any activity is better than no activity, but exercise should be included, as well. Physical activity is simply any activity above resting. So, get moving! According to the “100-kcal Rule” one expends approximately 100 kcal per mile whether walking, jogging, or running. Physical activity is cumulative, so just move as much as you can. Exercise, however, will promote greater health benefits. It doesn’t take much to promote changes in body composition and health. It just takes getting started—and progressing. In times of pandemic, it is especially important to recognize the benefits of moderate exercise on the immune system response.

Don’t smoke!!! Smoking increases the risk of contracting COVID-19 (and a host of other medical conditions). I hope I don’t have to elaborate here. Just stop!!!

Establish a regular sleep-wake cycle. You may not have liked having a bedtime as a child but having one as an adult is equally important. Ideally, target 7-8 hours a night. If not, at least 6 hours. Get quality sleep. As Arnold Schwartzenegger said, “If you are sleeping more than 6 hours, sleep faster.” Excessive sleep is certainly less than beneficial—though tempting when we are working from home. Optimal sleep, though, is essential for recovery from exercise, as well as benefiting the immune system, memory, metabolism, and essential body functions.

Suck it up and wear a mask!!! Need I really say more here? Yes, wearing a mask is uncomfortable. Yes, mandated mask wearing is un-American. However, wearing a mask protects you and others from the spread of coronavirus, as well as other infectious diseases. So, let’s just get used to the fact that we should wear them in times such as this, as well as when we suspect we might be infected with even a common cold or influenza. Does it really hurt? It will not kill you!

Like it or not, this virus is here to stay and others (likely worse) will follow. We can’t shut down every time a novel virus hits. Thus, it is up to us to be healthy! Boosting our personal immune system against infectious disease is the best defense against continued and future shutdowns.

Be your best today; be better tomorrow.

Carpe momento!

I am going to get right to the point. I am tired of hearing how bad 2020 has been and all the wishing this year to be over. Yes, we are facing some difficulties, but that is life. That is part of the growth process.

I am with Friedrich Nietzsche who said that “that which kills us makes us stronger”. Stronger is better. We need to grow.

This is a year of great opportunity. Let’s take advantage of it. Allow it to challenge you but not defeat you.

I view 2020 as a year to grow Spiritually, Physically, Intellectually, Emotionally, and Socially. The stimuli are there. It is one’s choice how one responds in the face of adversity.

Stop trying to “get through 2020”. Embrace the opportunity to be your best in 2020 and be better going into 2021. Let 2020 make your less self-centered and more other-centered; healthier and more disease-resistant; more knowledgeable of the Universe around you; more resilient; and more focused on helping others and healing—rather than dividing—society.

We can resign ourselves to 2020 being the “worst year ever” (by the way a lot of worse things have happened to people over the millennia, so suck it up) or we can see what it will make of us. If we dare, we will see the best of all of us emerge from the ashes.

Be your best today; be better tomorrow!

Carpe momento!!