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Moms’ Month
Thank you for reviewing this loaded monthly newsletter for our merry month of May.
Doesn’t this GenX couple look merry on a rustic trail hike?
A happy couple enjoys a sunny hike on a flower-lined mountain trail Our 5th month in the Julian calendar is replete with National This and That days.
For example: a. Asian American and Pacific Islander Heritage Month, b. Mental Health Awareness Month, c. Military Appreciation Month, and d. Skin Cancer Awareness Month. Key designated national days – two of which came and went already – Star Wars Day (Was the Fourth with you?) and Cinco de Mayo. Then, we’ll celebrate Sunday’s Day for Moms, and Memorial Day on Monday, May 25th.
I’ll highlight two that are up close and personal to me. Well, Military Appreciation is near-sacred. Yet I’ll save that for Memorial Day 2026, in honor of our fallen…
- Skin Cancer Awareness Month
- Mental Health Awareness Month
#SkinCancerisSerious
I have lost count of the scalpel wars that I have had with Dermatologists.
For my public service announcement – here are recent Frosty cases of:
- Actinic Keratoses on my Left Shoulder region (pre-cancerous)
Dermatologists may “freeze” a region with liquid nitrogen, or prescribe “5FU” – Fluouracil – as minor chemotherapy to interfere with and stop keratoses or cancel cell development. I call 5FU “fire water”, as my skin can get quite uncomfortable for a few weeks of the regimen. That said, the inflammation, redness and crusting that I experience are still worth it.
- One of every 5 American adults have these pre-cancerous problems.
2. A Squamous Cell Carcinoma (SCC) site on my Right Temple after MOHS removal (A SCC can become malignant),
3. A non-invasive Melanoma (malignant)
The face, ears, and neck are high-risk areas for Melanomas across genders, reflecting a “head-to-toe” gradient of UV damage.
So, this notable MOHs excision on the helix of my right ear is not too unusual. Luckily, it was an early stage, non-invasive lesion on a spot that is prone to them.[Non-invasive denotes that we addressed the lesion early before it could spread to the Dermis, or metastasize further.]
My wound site healed fairly well without skin-grafting. But…lymph glands in my jaw and neck slowly rebelled in their roles as drainage sumps, and sent me to the Emergency Department when I had trouble swallowing. My wound triggered lymphedema which calmed down slowly. 1% to 20% of melanoma patients can experience such lymphedema…Oy!
Over 8,000 Americans died from Melanomas in 2025 – assuredly a sad statistics.
A key point here is that I found that SCC on my temple and an earlier Melanoma lesion on my Left Calf in self -examinations! Check yourself out regularly – por favor.
Yes, I have also had numerous Basal Cell Carcinomas (non-malignant). Those lesions can still grow, yet are not deadly. Removal techniques for BCCs that can be prescribed are: Liquid Nitrogen “cryotherapy“, Electrodessication and Curettage (ED&C), and full excisions or MOHS micrography procedures…
This NIH image summarizes a MOHS excision and “optics”:
Notes: a. Dermatologist may situationally use cryotherapy or ED&C for SCCs and AKs. It truly depends..
b. Doctors may also prescibe a special ultraviolet light “Photodynamic” therapy to destroy pre-cancerous growths, some basal cell lesions, and stage 0 squamous lesions on the skin.
So, now you know of one medical Kryptonite that I deal with. My northern European complexion, and a genetic predisposition for skin cancer put me on a tight schedule with the Dermatologists and Mohs surgical teams.
- Skin cancers are the most prevalent type of cancers reported in America. By far! Don’t become part of that damaged majority, please.
If one chooses to make lemonade from this type of lesioned lemon, as I do, exploit the reality that almost all skin cancers are visible, and are treatable when caught early! For Melanoma, the American Cancer Society reports a 5-year survival rate of ~99%. That celebrated, if one gets melanoma, the chances for a second case of melanoma are quite high… Sadly, I’ll be back.
Yes, you can help as a layman with your Skin Cancer 101 acumen. Duispel myths and promote best practices for keeping your skin free of cancers – at least for as long as possible.
Mental Health?!
If you “are seeing GREEN” when out and about this month,; it is because Buildings may be lit in Green Light for May…
#4Mind4Body
You can view Quick Facts about Mental Health in America here.
Two eye-openers in those Facts for me were:
“1. Nearly 1 in 5 American adults will have a diagnosable mental health condition in any given year.
2. 46 percent of Americans will meet the criteria for a diagnosable mental health condition sometime in their life.”
Did you know that Anxiety Disorder is the leading Mental Health problem in America today?
A fact of particular consternation:
54.7% of adults with mental illness did not receive any mental health treatment. This statistics represents 20 Million untreated countrymen! Not Good!
Another disturbing fact stems from the disparity of mental health issues in American men vis-a-vis women. I quote the National Institute of Health,
“American men … show a lower overall prevalence of reported mental health problems (roughly 19.7% for males vs. 26.4% for females). However, they face a silent crisis due to lower rates of seeking help, resulting in underdiagnosis, [400%] higher rates of suicide, and greater risks from substance abuse.”
Hombres – You are not Alone!
I quote this long passage from an Indian health care system for effect:
“mental health conditions are among the most common health issues women face, and motherhood intensifies many of them.
Postpartum depression affects approximately one in five new mothers — not just in the weeks immediately following birth, but sometimes months later. It does not always look like sadness. It can look like numbness, rage, obsessive worry, or a frightening disconnection from the baby. Many mothers suffer through it in silence, convinced something is wrong with them rather than recognising it as a medical condition that responds well to treatment.
For mothers further along in their journey, caregiver burnout is equally real. The constant emotional labour of managing a household, a career, and the needs of children and ageing parents simultaneously takes a measurable toll on the nervous system. Anxiety disorders, sleep disruption, and low-grade depression are not personality traits — they are symptoms.
And for mothers in perimenopause and menopause, hormonal shifts can trigger or worsen anxiety, mood swings, brain fog, and a disorienting loss of the identity they have built over decades.
Reaching out is not weakness. It is the kind of courage that actually takes more strength than enduring in silence.”
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Mamma Mias
Ladies and Gents – did you realize this?
Cardiovascular disease is the leading cause of death in women worldwide, ahead of all cancers combined. Yet heart disease is still widely perceived as a “man’s problem.”
The reason women get diagnosed later and fare worse after a cardiac event is not biology alone. It is that women’s heart attack symptoms are genuinely different, and they get missed. While men classically experience crushing chest pain, women are more likely to feel:
- Unexplained, persistent fatigue (not the tired-after-a-long-day kind — a bone-deep exhaustion)
- Nausea or indigestion that does not respond to antacids
- Jaw, neck, or upper back pain
- Shortness of breath, even at rest
- Dizziness and lightheadedness
Artemis Hospitals beat me to this Q&A message:
“The Best Mother’s Day Gift? Her Health
Flowers fade. Chocolates are gone by Tuesday. But a health checkup? That is a gift that protects her for the entire year ahead, and beyond.”
It is not too late to gift that Mom in your life with that type of life assurance!
Creatine Monohydrate
When you follow and validate nutritional buzz as I do, you can get a sense of what goes around will come around… Creatine is coming around in my circles for more than skeletal muscle recovery ergogenics!
This linked webpost from UCLA Health asks, Why is Everyone talking about Creatine?
“Studies are now exploring potential roles in brain health, mood and aging, in addition to strength and performance,” so stay tuned. My list of cautionary advice starts with these 3 matters for all supplements:
a. The supplement market is largely un-regulated
b. Individual responses may be very different, and
c. What did your primary Medical say when asked about the layman’s ergogenic?
Don’t Get Comfortable
I close May’s newsletter with the thoughts of Moshe Bar, who wrote a Review Column for a recent Wall Street Journal weekend edition.
“Humans thrive when they grow…”
Doesn’t the paradoxical thought that “vitality is improved by challenging avoidance, stasis, and soothing habits” pique your interest? If it didn’t before you read this newsletter – it should now. Quite plainly, actions that “move me forward” are more vital than actions or inactions based on the question, “does it feel good now?”
Please challenge that laid-back “feel good” assumption.
- Get Vital as you stay well past forty.
/s/Koach Dave.
ps – please join our mailing list, and become part of the big KAHUNA movement to Keep America’s Healthspan UNAbated!
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Don’t Shoot the Messenger
Goodness, gracious! Peptides are quite the hot topic these days.
With that trend of buzz acknowledged, I add my “gut sense” and experiences for our peptide messengers.
But first, who first coined this now popular word – peptide?
So history tells us that a German scientist, by the name of Fischer, originated the word peptide in 1906, when he was chemically breaking down protein chains. He leveraged the Greek word peptos, which means “cooked or digested.” Fascinating, as we most often think of building up amino acids into proteins, rather than breaking their nitrogen bonds down.
Messengers?
Peptides are “short” chains of amino acids, which are our building blocks for protein. When multiple peptides link together in complex bonded structures, they form proteins. As two is the smallest example of “multiple”, here is a drawing of an important Di-Peptide which has the molecular formula C9H14N4O3. This Di-peptide links 2 amino acids, Histidine and Beta-alanine into a chemical compound named Carnosine. Is Carnosine important? You betcha, as it “It “has a role as a geroprotector, an antioxidant, an antineoplastic agent, an anticonvulsant, a neuroprotective agent.”
Right, this small organic compound bonds 4 of the top 6 chemicals found in our amazing bodies, Carbon, Hydrogen, Nitrogen, and Oxygen.
Let’s move up the polypeptide hierarchy to a critical tripeptide called Glutathione, comprising 3 amino acids that are interestingly non-essential (glutamic acid, cysteine, and glycine). Glutathione, sometime called GSH, is our natural master antioxidant. Those of us concerned about anti-inflammatory, natural processes should learn more about Glutathione or GSH.
Form and Function?
Natural peptide messengers act as biological signals for many bodily functions. They bind to specific receptors on the surface of cells and deliver chemical messages that tell a body to release a hormone, reduce inflammation, or repair torn muscle tissue after exercise or injury.
Common Peptides in our Fitness and Wellness Space
Four (4) categories of Chemical messengers are listed in this summary table. The first and fourth Peptides are likely the best known. Numbers 2 and 3 are known as “grey market” performance enhancement ergogenics.
Peptide Name Primary Function Common Wellness Application Clinical / Legal Status Collagen Provides structural building blocks for connective tissue. Joint health, skin elasticity, hair/nail growth. Widely available over-the-counter dietary supplement. BPC-157 Promotes angiogenesis (new blood vessel formation). Accelerated healing of tendons, ligaments, and gut health. Largely experimental; often sold as a “research chemical.” Ipamorelin / CJC-1295 Growth hormone (stimulates natural GH release). Muscle preservation, fat loss, improved sleep, anti-aging. Available via prescription from anti-aging or wellness clinics. GLP-1 Agonists (e.g., Semaglutide) Mimics the hormone that targets areas of the brain regulating appetite. Well known weight loss and blood sugar management. FDA-approved for diabetes and weight loss; requires prescription.
Natural Peptide Production
As you know, my stance is that natural is best for getting nutrients into bodily production for messaging.
- Protein Intake: Consume complete proteins (meat, dairy, eggs) to provide the amino acid building blocks the body needs to synthesize its own peptides.
- Fasting and Sleep: Intermittent fasting and deep, restorative sleep elevate the body’s endogenous growth hormone (hGH) levels, releasing peptides. (Yes, these natural GHs decline as we age. Hence, we know of the illicit use of synthetic hGH to build muscle mass, and lose white fat.)
- High-Intensity Exercise: Vigorous exercise to sweat will induce micro-tears in skeletal and coronary muscle. These micro-tears, as mini-inflammations, trigger the release of polypeptide messengers, called cytokines, for our repair and rebuilding functions.
- Yes, COVID-19 involves cytokine [polypeptide] storms that could overwhelm our bodies. Yet, don’t shoot the messengers. We need these messengers at proper levels to build muscle, without storm watches.
Dietary Supplements vs. Injectables
- Oral Supplements: Collagen polypeptides, taken by mouth, are broken down by stomach acid into individual amino acids before being absorbed. They act as raw materials rather than direct messengers.
- Injectables and Sublinguals: Synthetic messenger polypeptides (like GLP-1 agonists, BPC-157 or Ipamorelin- CJC-1295 shown in the table above) are fragile. So they are administered via subcutaneous injection to bypass the digestive tract and enter the bloodstream directly, to ensure that the “message” function remains intact.
Clinical Considerations and Safety
Important! Always consult a healthcare provider before experimenting with synthetic peptides, or for self-dsing oral over the counter peptides.
- As many “supplemental” peptides are not FDA-approved for standard medical use, they are often sold online under the label “for research purposes only.” Please beware of contamination risks, inaccurate dosing, and lack of oversight in this grey market.
- Although they mimic natural human compounds, side effects of polypeptide supplements can occur, like water retention, increased hunger, injection site reactions, and fluctuations in blood sugar.
- The World Anti-Doping Agency (WADA) bans many polypeptides, particularly human growth hormone (hGH). I bet you can name the country where most grey market synthetic peptides are produced… That country starts with the letter C and ends with the letter a.
Moi?
I take OTC Collagen peptides, with full awareness that [possible ?!] benefits may only accrue from long-term ingestion. My rationale? First, I am 73 in calendar years. So, the nature of this largest organ (skin) in this aging body isn’t what it used to be. My nails, epidermis, muscles and joints need collagen. And, collagen is the framework of our essential Fascia, where collagen is normally produced. Yet, we don’t produce as much as we did in our formative and early adulthood years. Therein lies a possible problem!
Second, as my animal-sourced collagen is third-party-tested, 5-10 grams mixed in my daily morning coffee doesn’t generate any side effects. Are there cheaper ways to get and ingest quality animal protein? Sure – natural whole foods that contain Types I, II, and III collagen are better and probably cheaper sources.
An assortment of foods rich in natural collagen. As quality and quantity of animal protein is often hard for busy American adults to optimize, I see little harm in taking convenient collagen peptides as a bit of protein insurance for me.
=> If you do want to try collagen peptides, please become a student of your endeavor, and research the “best” rated, though non-FDA-regulated, products. These peer market reviews should help you make good enough product choices to try.
So, yes. I take collagen peptides as a laboratory rat to share my one-off subjective results with clients, without giving them dietary advice.
I am monitoring the buzz and clinical results of the other 3 types of Polypeptides shown in my table above. You know that I’m not a fan of synthetic boosters for athletic performance.
- I am a cautious fan of GLP-1 agonists if the prescribed mission is life-saving and when hormone control when fat gain is not the individual’s fault.
- Athletic micro-dosing is not an act that I support, as a fyi.
Thanks for considering my “Messenger” message.
Stay well past forty, and be strong to save!
Koach Dave
ps – please join our #strongtosave mailing list.
DF
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Epic Sh*t and Mother Earth
Right, this is an unusual pairing of titular themes.
Yet please bear with me as we delve in ways to chase Big Hairy Audacious Goals (aka BHAGs) that are performance models of Epic Sh*t.
You may dust off your Wayback Machine to find the acronym BHAG. Though the acronym started with Collins and Porris in a 2012 book, I liberally extend BHAGs to world record athletic pursuits.
As an example, this lone hiker’s BHAG is to “summit” that distant and lofty mountain peak.
Credit: Jetpack AI As my personal example, I share a recent ultra-distance performance by five bucket-list guys, average age 72.
Why did we choose to set a world record for the relay distance rowed on a indoor rower ? That is a great question, as many good folks (like my wife) thought that this was a loony idea.
Well, all of us believe in imposing new demands on our aging bodies. Amassing 189 miles (304,302 meters) in a day was an imposition. Yet the worthy returns on imposed investment of sweat and kilocalories are both explicit and implicit.
The one to two pounds of body fat expended by each of us is just one explicit reward. That’s right, my 7-hour contribution of 95,000 meters rowed internally combusted ~6,000 dietary calories. Yess, there are easier ways to shed fat, yet setting a world record isn’t supposed to be easy.
I asked each of my 4 teammates to adopt a book by Christopher Bergland as a training manual, The Athlete’s Way (Sweat and the Biology of Bliss).
Bergland was an off-the-charts endurance athlete who set the world record for non-stop running distance on a treadmill. Yes, a quest like that is out of my league and probably yours, too. Please follow my science-backed and sweat-based lesson on DOSE-RESPONSE that conclude too much of a good thing is not wonderful.
Yet, the premise of his book is that we should celebrate the gains in confidence, resilience, and humble pride that we gain by chasing BHAGs. He wrote,
“when I am running, biking, or swimming, happiness pours out of me…everyone who exercises to sweat (properly) experiences this bliss.”
For the record, so to speak, here is our Well Past Forty Record certificate 🙂
Earth Day
I was a mere junior in High School when Earth Day began. I shout out to the forward-leaning activists, and a U.S. Senator, Gaylord Nelson, who originated the BHAG of Earth Day, to be celebrated near the first day of spring in the Northern Hemisphere.
Let’s salute, and honor this terrestrial ball that we call home!
Four Ways to Fit Mother Earth into your Fitness Bliss
As an ever-practical scribe and athlete, I suggest activities like these to integrate personal health with planetary health:
Fitness is a dynamic way to connect personal health and planetary health.
1. Catch a Local Yoga Session
Guided yoga sessions help us connect with the only environment we have. Yoga, or similar mind-body efforts, are great to work on your flexibility and mental clarity when surrounded by community energy.
2. Take an “Earth Day Challenge” (Virtual 5K/10K)
Participate in an Earth Day Challenge happening today.
- 100% of the proceeds go to humanitarian aid like water filters for remote villages. It’s a great way to make your daily cardio count for a global cause.
3. Plogging anytime, anywhere
Picking up litter while jogging is more physically demanding, immersive and rewarding than a “run of the mill” jog.
4. Trail Maintenance & Hiking
Find an earthly functional strength workout
- Move mulch, plant trees, or clear brush as “nature’s CrossFit.”
And, as you are headed for an out-of-doors workout today and everyday, please avoid the “plastic trap.” Drink from a stainless steel bottle or non-PBA canister, and strive to don workout gear made from recycled materials.
When you return home, enjoy non-inflammatory macros and micros, like the home-grown Vitamin “P”lant shown in this image.
Credit ID 184143292 © Oksana Krasiuk | Dreamstime.com I trust that you sense my encouragement to do Epic Sh*t, and perhaps celebrate your BHAG with bubbly or noble grapes from the Browne Family Vineyards.
After all, measured sips of earthly wine have phytonutrients (polyphenols) that can healthily keep you in good cheer for many more Earth Days
Stay Well Past Forty,
Koach Dave
ps – Stay tuned for the launch of my third book, Burden? or Banish! in the late 2026. And, BOLO (Be On the LOokout) for comprehensive 7s. fit training and education packages too.
Are you ready to join the Big KAHUNA grass-roots effort?
Please join our mailing list by sending me an email with your intent.
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March Madness
Your March 2026 Strong to Save Newsletter
A Message of Thoughts and Prayers
I speak for millions by sharing that our collective hearts are with our brave servicemen and resilient civilians serving the Joint Force in Southwest Asia. We recognize the profound challenges faced in these now-embattled regions. Godspeed! I personally extend my respect and constant prayers for their safety and swift return home. Thank them for their loyal service and sacrifice in Operation Epic Fury!
Saluting Our Strengths: National Women’s Month
Let’s celebrate National Women’s Month – all month! I honor the incredible contributions, resilience, and power women bring to every facet of life—from medicine and education to industry and fitness.
Only in America
Ah, more “Only in America” moments, with quirks of our culture and lifestyles to share. Here’s to:
- National Egg McMuffin Day: A salute to the iconic, fast, convenient breakfast that revolutionized fast casual morning meals. Has anyone checked the food label of an Egg McMuffin?
- National IHOP FREE Pancakes (Short Stack): A joyful event celebrating an American comfort food. That sustenance can be either healthy or unhealthy, based on your conscious habits and portion control – right?
- I suppose that a schmooze of convenience and indulgence can be celebrated with the Clown with Big Red Feet.
- These marketing events showcase our nation’s unique enthusiasm for culinary speed and sugary joy. But they also highlight what I call our “glothic” behavior—meaning our national tendency toward a. gluttony – an excess consumption of processed fat, excess carbohydrates, and salt. Then b. sloth, America’s tragic inactivity.
- A combo of Gluttony and Sloth, two original sins, equate to disease and early death in far too many cases.
Health Deep Dive: Decoding Inflammation and Oxalates
When we rightly focus on wellness, “inflammation” and its portmanteau, inflammaging, may be top terms of this decade. While acute inflammation helps heal injuries, chronic inflammation is linked to numerous health issues. Controlling inflammation is central to my writings in both “KABOOMER” “Strong to Save.”
Let’s delve into one bypassed inflammatory food factor: Oxalates.
Oxalates are naturally present in some of our healthiest foods, like spinach, rhubarb, nuts like almonds, and chocolate. Although usually harmless, excess oxalates can bind with calcium and crystallize, therby contributing to “gut” and bodily inflammation or even kidney stones. If you manage an inflammatory condition, it’s worth understanding your oxalate intake. Balancing healthy”superfoods” with your unique metabolic needs is key to personalized wellness.
Mastering our 7S.fit Goals: Maingaining
Do you face this dilemma:
“Do I bulk to build strength, or
Di I cut to gain definition and endurance?” I argue that our “Strong to Save” philosophy leans into a smarter and balanced path: Maingaining.
Maingaining (a portmanteau of “maintaining” and “gaining”) is clever training to build muscle and strength while maintaining your current body weight. This may be preferable to a rotation through aggressive weight gain and loss phases.Consider maingaining as satisficing—for a satisfactory or sufficient result, rather than optimal perfection in any either metric.
We apply this to two core 7S goals: Strength and Endurance.
- Instead of being either a powerlifter or a marathon runner, maingaining allows us to be strong and capable of sustained effort. Perhaps a rower or a CrossFit athlete can be a paragon for maingaining.
- By finding your training volume that supports both—you should achieve optimal, sustainable utility. This balanced, utility-driven approach applies to both Venus (aesthetic and functional endurance) and Mars (power and brute strength). We can, and should, have both.
Metabolic Habits: Time-Restricted Eating (TRE) – Lessons Learned
Your metabolism thrives on consistency and rhythm. This month, I’ll share my “lab results” for what is a powerful metabolic habit for me: Time-Restricted Eating (TRE).
TRE compresses one’s food intake into a specific daily window (e.g., eating within 8 hours and fasting for 16). After years of personal experimentation, I’ve found TRE to be highly effective in my maintenance of good insulin sensitivity and energy management. I also find that I am more productive and creative as a writer 🙂
Here are a few experiences for you “to chew on”:
- Consistency is our Queen or King: Sticking to the same “fasted” window is more powerful than perfectly adjusting macros.
- The Early Window Win: I personally found the most significant benefits when my eating window shifted earlier (e.g., 9:00 AM to 5:00 PM), aligning better with circadian rhythms.
- Hydration is Key: Do not underestimate the need for water and electrolytes during the fasting window.
TRE isn’t about restriction; it’s about timing. Start slowly and listen to your body’s metabolic cues.
Did ya Know?
Your Ears Keep You Upright
Our ears are critical to stability (another of our 7S elements) or balance? The inner ear, behind the eardrum, contains our vestibular system, which helps us orient our bodies with spatial awareness and proprioception. Three loops full of fluid, or canals, are connected to two organs full of small crystals inside the inner ear. Our vestibular canals sense when the head is moving up or down, left or right, and turning sideways. Strangely, internal crystals measure acceleration.
The vestibular system sends the information it processes to other parts of our body, so we can balance and know where we are in space. When the brain gets information that conflicts with what the vestibular system is processing, we get dizzy. This is why an inner ear infection can be so disorienting!
Is it important to monitor your and my proprioception as well as hearing acuity? You betcha, Red Rider.
Upcoming Talks and Events
We are thrilled to be engaging directly with major organizations this spring:
- US Rowing: I will lead an hour-long workshop that focuses on self-care hacks that have become essential in my own tool kit. I will share the recording and resources with all readers after the March 15th, 2026 seminar.
- GetSetUp Lecture (the First of Three sessions) on April 9th: Join me for another hosted lecture – also about self-care habits to thrive and strive. Our first lecture will dive into establishing effective metabolic habits for lifelong vitality.
That @#$% Clock Change: Oy!
March Madness takes on a new meaning when “daylight savings” are decreed in most of the states in our US of A. It’s that time: We Spring Ahead on March 8th and forego an hour of restorative sleep! While the extra evening light is welcome, the sudden shift—the ‘Clock Change’—always feels like a curveball (or an oy!) to our internal rhythm. Be patient with your energy levels as you adapt.
Supplement Spotlight: Milk Thistle (Liver Health)
This month’s recommended supplement is a classic: Milk Thistle (Silymarin).
Your liver is the quiet powerhouse of your metabolic health, responsible for detoxification, protein synthesis, and nutrient storage. Intense training and modern living put significant stress on this organ. Milk Thistle is regarded for its ability to support and protect liver cell function, making it an excellent addition to your foundational wellness stack. Treat your overworked liver well, please!
Beyond Baseball: Spring Training for Life
Yes, the crack of the bat is back, but “Spring Training” means more than just beisbol. March is the ideal time for our own annual foundational workup. After a relative winter hibernation, now is the time to check your form, increase your mobility work, and dust off your endurance conditioning.
=> Treat March as your personal training camp to prepare for the active months ahead.
The CMP Check: Why Creatinase Matters
When we say “test, don’t guess,” we mean a Comprehensive Metabolic Panel (CMP), including critical blood and urine checks! This isn’t just about baseline health; it’s about optimizing your performance and ensuring safety.
A key part of these checks involves monitoring Creatinase (often linked to serum Creatinine).
Why is this crucial? When muscles work intensely or are damaged, they release compounds (like creatine kinase) that your kidneys must filter. Your creatinine levels are a direct indicator of your kidney function. For high-output athletes and individuals focused on Maingaining, ensuring your kidneys are effectively clearing these metabolic byproducts is vital for long-term health and to prevent overtraining syndrome. Bottom Line: Know your numbers.
Exciting News!
Stay tuned for the launch of 7s.fit training and education packages! We are finalizing robust programs designed to help you integrate these exact concepts—from Maingaining to metabolic mapping—into your own fitness journey. We are nearing a Launch date!
Extras: Victory and World Records!
- Group Victory for Mr. Health and Fitness 2026: We did it! “Doc Frost” is headed toward a semi-final round to determine Mr. Health and Fitness for 2026
- New World Record Holder: I am proud to recognize my Crew as new world record holder for the Concept2 ultra distance rowed by a large Crew of gents aged 70-79 in calendar years!
Stay Strong to Save.
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Good Day!
Thank you for reviewing this open message to many, many backers who have voted in this year’s Mr. Health and Fitness competition, and /or have donated to the Mr. Health and Fitness-designated charity.
May I re-share my convictions?
What fuels your passion for health and fitness?
My passion boost is (sadly) the millions of unhealthy Americans who can benefit from a lifeline like mine.
- My proven 7s.fit process to thrive and strive is dedicated to them and their journeys..
It is my nature to tackle complex issues, such as healthspan and longevity, to help my clients and followers succeed.
My three specialty books and scores of weblog posts are sweat-based and science-backed to help them and you.
My personal experiences as a Master’s champion underscore my art of the possible with GenX and BOOMER followers. Yes, we can change the trajectory of PREVENTABLE Diseases with motion and clean, lifestyle sustenance!
What’s your favorite way to train or stay fit?
Fifty + years of elite athletics, and lifestyle lessons taught me that a successful Dolce VITA stems from progressive Volume, Intensity, Tempo, & Adaptations.
✓ My favorite sport is rowing. Yet rucking, road bicycling, swimming & good-old functional training with heavy stuff complement my lifelong passion for guiding others.
It is vital to enjoy what I do to improve my “healthitude“.
Only sexercise and Grandpa activities are as fun for me as mentoring others & competitive rowing.
What would you do with $20,000?
I will charitably donate it all to non-profit causes that Mr. Health and Fitness acknowledges.
✓ I never want money to impede the efforts of committed Americans who want to improve their physical bank accounts.
It would be a true honor to contribute that treasure, plus my time and talent as a Master Fitness Trainer, KABOOMER role model, and coach to the emerging Big KAHUNA project. Thank You.
Please Stay Tuned!
As a refresher; I was sought out for the Mr Health and Fitness 2026 Invitational competition in January. About 700 dudes agreed to compete.
Sure it might be nice to get featured in Muscle and Fitness magazine.
And sure, the prospect, however slim, of getting to the Podium as the Lone Survivor in a long competition can be appealing.
Yet, I accepted this competitive offer because my Big KAHUNA movement can always leverage donations, such as these prize monies.
In my third act, I am all about giving back and fortifying this pro bono platform to Keep America’s Healthspan UNAbated. America’s Glothic habits are costly and deadly!
Yup, Gluttony and Sloth, as two original sins are a big part of bulging waistlines, polypharmacy, and of living a bit longer but certainly not better.
Together, we can do much better!
Stay Well Past Forty!
Koach Dave
Ps. (1) The next round of the competition begins on March 9th, 2026.
I will be honored and truly grateful if you cast your Ballot for “Doc” Frost.
(2) Please join the Big KAHUNA movement.
Just contact Well Past Forty LLC @ info@wellpastforty.org
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Resolve
With a convergence of Holidays and events this week, I sensed it to be a fine time to write about your and my Seasonal Balance and resolutions.
Disparate topics? Yes, and…from Fire Horses of the Chinese New Year, and from Lent to Libations of Global Drink Wine Day, from Ramadan to annular solar eclipses, and a shout-out to Olympic competitors in the Italian Dolomite mountains, let’s link them under a canopy of Healthitude. I won’t push back on the Chinese convictions of high energy and bold changes until next February!
Seasonal Awareness and Your Healthitude
- You may recall that Physical Wealth is built on both awareness and commitment. You may also recall that the legendary Muddy Waters cautioned, “you can’t tap what you ain’t got.”
- So, let’s get your 7-S elements of Healthitude established, whether you are observing Ramadan, or if you are sipping fruits of the vine on any day that ends in a “y”.
Renewal Rhythms: Mindful Consumption
- I find interest in common reflections and conscious eating/drinking of 1. the Lunar New Year, 2. the 40 days of Lent, and 3. the Muslim’s 9th month of Ramadan. Do you? I think about these items:
- Celebrating with intent
- Self disciplines of foregoing or giving
- Community structure and alignment.
- These tenets give me a segue to an emerging topic of great concern to many – OBESOGENICS.
Threat to Healthspan: Understanding Obesogenics
- Obesogens are non-organic products that disrupt a human body’s metabolism and fat-storage systems. Think of plastics, pesticides, and some personal care products with fancy marketing names.
- Think of “forever chemicals or PFAS” too. PFAS are a Danger, Will Robinson term. I quote Erik D. Olson, NRDC’s senior strategic director of health, “First,…they resist breakdown in the environment and in our bodies. Second, they move relatively quickly through the environment, making their contamination hard to contain. Third, for some PFAS, even extremely low levels of exposure can negatively impact our health.” Oy Vey! A most troubling issue is the plausible linkage of PFAS to cancer! Our Government reports that levels of some cancer-related PFAS in our blood are decreasing, which is a good thing – yes? However, comma, “Further research is needed to determine how concerned people should be about their PFAS levels, as well as to analyze the effects of and treatments for exposure to the hundreds of PFAS available commercially.”
Lifestyle Balance: National Wine Drinkers Day
People made wine for very practical reasons in days of yore. So, even if you are a teetotaler, you likely are okay with others who enjoy noble grapes. As a moderate “social” imbiber, my message to y’all is that moderation is a key for mental and physical health. Okay, there are some possible benefits of polyphenols in wines, especially red wines. Resveratrol is one possible plant-based adaptogen for our metabolisms. Yet clinical studies for humans are not yet conclusive.
=> I personally wouldn’t begin sipping more pinot noir in hopes of getting more healthitude!
Takeaway
Your and my Resolve for a sustained Physical Bank is founded on what you consume (food, drink, and chemicals). This is true for seasons of Lent, Ramadan and throughout each solar lap!
I ask ya, “What is the one mindful choice you will make about consumption this week?”
- Please follow my good deeds @ WellPastForty.org and check out my first two “operating system” books, KABOOMER and Strong to Save.
- Stay tuned for the launch of my 3rd work#3, Burden? or Banish! this year.
- Did I mention the concurrent 2026 launch of a comprehensive training and education program, @ 7s.fit?
Stay well past forty,
Koach Dave
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Push Phobias behind
Friggatriskaidekaphobia afflicts millions of people when Fridays fall on the 13th day of a calendar month. These Friday-the-13ths, like today, happen justy1 to 3 times in each of our solar laps.
I am a self-proclaimed scaredy-cat. So I don’t like or watch Jason Voorhees attack people at summer camp, or view Freddy Krueger scissoring folks on Elm Street…
Credit: Gemini.Google.com
Superstition
Like many notable days in our zany world, including tomorrow’s Valentine’s Day, the rest of the story about their origins is fascinating.
Our Greek word origin comes from triskaideka, meaning 13, and phobia, meaning “fear”.
Irrational, intense fear of the number 13, particularly when it lands on a Friday, started with Christian traditions about a 13th guest at Christ’s Last Supper. Good Friday wasn’t all that good for three people crucified on a Friday, was it?
Not to be outdone, Scandinavian mythology asserts that a trickster named Lodi showed up as guest #13 at a party before bad things happened to good people. This was definitely not a case of wintry hygge!
This superstition causes avoidance of the “baker’s dozen” floor number in buildings like Hilton hotels, shown on this elevator panel here:
Some commercial airline flights skip row 13, and our daily lives can be impacted financially or mentally. Wedding planners tend to avoid Friday the 13th, and some frigga-fearful folks will not fly on Friday the 13th.
As the lyrics of a classic song by Stevie Wonder go, seven years of bad luck for things you don’t understand can become the way.
What would Emerson share?
You may recall that I share written pearls from a forbear of mine, Ralph Waldo Emerson. Well, my great-great-great uncle shared that we should “break through cobwebs of fear“. Sounds appealing – yes?
I offer yet another Frosty acronym for you to ponder:
False
Expectations
Appearing
Real.
This beckons the question, “What about you, Koach Dave?”
My mini-fears?
I get white-knuckled and knee-buckled when I am at a height where I can see over the edge like a restraining rail at the Empire State Building’s observation deck, or see clear to the ground or waterline – like walking on the “catwalks” from the flight deck of an aircraft carrier.
An episodic dream in my REM sleep is that I miss flights or classes. I have read that “missing movement” is a common dream and fear of sorts.
One Newsweek report offered that “Planes take off, and rise higher and higher and take you places, so the dreams of missing a plane likely represent the pressure to accomplish something that will ‘take off’ and help you rise in your career or reach a high goal before it is too late.”
Could it be a Frosty case of FOMO, or that Fear of missing out?
And/or is it my quest to promote the big KAHUNA movement to Keep America’s Healthspan UNAbated?
I sense that these answers are YES.
Dream on, and believe in achieving. Forego Friggatriskaidekaphobia and work your way through cobwebs of false expectations as I do.
#wellpastforty #stronghtosave
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“Well-Bowl” Game Plans for Super Bowl 60
Hi Followers.
Let’s begin with this very positive vibe:
It is okay to be excited for the Patriots vs. Seahawks matchup at Levi Stadium.
Whether it was good karma, or just a chance sighting, this is my no-kidding snapshot of two Hawks enjoying our Cali weather from their perch today.
Yes, I expect the Seahawks to win a close one, with the Patriots beating the underdog’s point spread.
Question: Is it possible for me to balance high-energy, possibly indulgent game-day festivities with my personal wellness, fitness, and recovery?
Drumroll…Yea verily.Kickoff Your Wellness Goal
But first, the rub: and I don’t mean KC BBQ RUB :).I refer to our challenge of staying on track with 2026 fitness resolutions during this wintry party season. Despite this challenge, you can finish the mission!
Our Mission Possible: Enjoy the game (and snacks) yet sustain our high-performance healthspan quest.
Mom would share, and I echo that you should treat your body like an athlete on before/during/after the big game day.
So, be a pro (before the kickoff)
=> Commit to gentle movement on the game-day morning (walking, yoga) to combat your long hours as a couch potato – like this man in the middle below:
I advocate a “Wellness Bowl” thrust to enjoy nutritious, high-protein options over traditional, heavily processed, or ultra-processed food (UPF) snacks.
Here are just 2 examples to trigger your creativity on Game Day:
1. Instead of grazing on fried Buffalo wings, try baked chicken fingers or cauliflower wings.
2. Instead of heavy queso: enjoy high-protein Greek yogurt dip or avocado-based guacamole.And, offset some of those chips and healthy dip by doing 10 Squats every time a Team scores and for each TV timeout…Or, do a plank and Spiderman Pushup combo to dazzle your fellow fans 🙂
Also, avoid “self-undermining”. Eat normal, balanced meals for breakfast/brunch and lunch so that you aren’t starving by kickoff.
After you join in this song, invest in a bit of post-game recovery.Emphasize your Sunday night sleep and hydration to avoid a “hangover” (of food and/or alcohol) on Monday.
Cheers!
Did I share my special pre-game workout playlist?
Here ’tis: “Super Bowl Sixties songs”Okay, Sportsfans…
I offer my explanation of an emergent term that you, too, may have seen.
That term? TERRAIN.
The gist of “Terrain” theory in this context is that our internal environment (aka terrain) determines our disease susceptibility more than the presence of microbes.
Whatever the final score tomorrow, please add Super Bowl Sunday to your “Well Bowl” Game plans.
Lastly, I did not forget the opening ceremony of the 2026 Winter Olympics in Cortina and Milan, Italy. Honest.
Citius, Altius, Fortius will be a theme in my next post.
So, stay tuned and stay well past forty!
DF
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Staying Well Past Forty in Febrero
Thrive and Strive into your 90s • Issue 2026-01
Feb 7, 2026
Do you recall that the name of our shortest month of each year comes from Ancient Rome’s celebration of purification and atonement, called Februalia? Who is ready for atonement and purification – before and after:
- Super Bowl LX this Sunday
- Girl Scout cookie consumption
- Valentine’s Day bubbly and irresistible chocolate?
Credit: Nano Banana
Your Heart!
Ah, it is that time to help my Live Well San Diego volunteers screen our community members for Blood Pressure and to coach about ways to Love Their Hearts.
Cupid Chocolate
Hmmm, Did Hallmark Cards and Willy Wonka invent this great American Holiday?
I’ll begin by sharing that I get behind Valentine’s Day far better than I support Punxsutawney Phil’s shadowy prognostics yesterday. 🙂
Duh –
Next, what’s not to LOVE about a day with its roots in a mix of: ancient Roman, pagan, and Christian traditions? Now, that is diversity! Fertility and pairing certainly come in varied sizes, shapes and colors – don’t they?
I’m told that “VD” dually originated from the Roman fertility festival of Lupercalia in mid-February, and the martyrdom of Saint Valentine on February 14th in the year 270 AD.
I reckon that a buying trip to SEE’s Candies is a better way to celebrate with Cupid, then it is to be clubbed, beaten and beheaded as Saint Valentine was….
What’s not to love about a snuggly day with moderate consumption of healthy dark chocolate, and a little break from a eating-to-live lifestyle? I argue that I won’t become a glutton as long as I quickly reboard the wellness train.
Supplement of da Month
You know my experiential bent for sharing – right? It is in my nature to transform scientific knowledge to practicality to help you on your journey..
Within that context, let’s examine Fenugreek and learn from my year-long trial, plus leverage centuries of Ayurvedic and Chinese healing.
Fenugreek herbs sniff-test like maple syrup and offer no-kidding benefits for your metabolic health. Here are the three biggest reasons why it’s worth remembering as a natural supplement:
🌱 1. It’s Buffers your blood sugar: Fenugreek seeds are high in soluble fiber. This helps slow carbohydrate absorption and may improve how your body handles insulin.
🤱 2. It’s a New Mom Favorite: It is widely used traditionally to help boost milk supply during breastfeeding.
🔥 3. Drumroll – Fenugreek Just Might Boost Libido: Some smaller credible studies suggest fenugreek may support healthy testosterone levels and libido in men.
Fun Fact: If you amp up your ingestion of Fenugreek, you might smell faintly of maple syrup, says this Vermonter. And, guys might get a little bump for their sexercise too.
Do chat with your MD or Care Team before starting a new supplement or ergogenic, particularly if you are managing blood sugar issues.
Jejune
Today, this word jejune suggests that something or someone is uninteresting or dry. Closer to its Latin origin, jejunus meant Fasting – which is the reason for my paragraph of sharing.
As your personal KaBoomer Lab Rat and Field Mouse, I have tried time-restricted eating (TRE) for 18-24 hour periods once a week in this New Year.
- My principal reason is to learn and share.
- Yet, I also believe a little hunger is very good for our bodily systems to counteract cellular senescence (I do drink water and coffee, so it is not a total FASTING period – a la Ramadan).
- Take a moment to read why Autophagy is important for healthy aging in my personaltrainertoday blog, or in the valid research from “Doctor Google”.
- My quicklook?
- Yes, I jigger my daily energy equation by missing two meals.
- Yes, my HR, HRV and resilience are favorably changed.
- Yes, the lining of my gut has a healing, rather than working window.
- Yes, my “Dolphin Brain” is more engaged, and I do better on NY Times puzzles under the influence of TRE.
- No, I do not perform heavy resistance training or HIIT when fasted, as there is a likelihood of going catatonic.
Unless your medical care team says, NO, I suggest that you give it a whirl as did I. Using the active process of autophagy (called exercise to sweat), and the passive lifestyle process of time restricted eating – you just might defer or avoid a Nursing Home. More about that is available in the podcast that Pamela Wilson and I had in CoVid days (2021)
7s.fit.com!
Be on the Lookout for our Soft Launch of my comprehensive training and education package caleed 7s.fit (for my 7-Ss for thriving and striving).
. Of course, my early adopters will enjoy significant savings and extras! I guarantee that, as you’ve earned those with your loyalty.
Adios for this month.
Do keep your cards and letters 🙂 coming my way.
If you are reading a newsletter for the very first time,
Please join the Big KAHUNA movement!
Reach out @ info@wellpastforty.com
Copyrighted by Well Past Forty TM
Contact me: dave@wellpastforty.com
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White Stuff
- FERN-struck:
This image below looks more familiar to you than it does for us Cali denizens. I hope that warm Epsom soaks are easing your back strain from snow-shoveling! I just heard from a rowing and bike-riding buddy in North Carolina who was monitoring his heart rate while shoveling. Yup, it is very good exercise!
- What’s Going On?!
I just read that colorectal cancer is going non-linear for those under age 50 in America. Oy!
According to the Wall Street Journal, Colorectal cancers surpassed breast cancer for American deaths (aged 20-49) in 2023.
- It was colorectal cancers in men – not prostate cancer that was a top issue in prior studies.
- Now, colorectal cancer is the sad chart-topper for both Mars and Venus 🙁
In conventional thought, cancers were thought to rise with age. A Doctor named Madapa Kundranda in Phoenix advised that this new finding is “absolutely disconcerting.”
We do know that these insidious cancers can progress more rapidly in young people than in folks like me. [I am on a 3-year cycle for screening due to my age, and prior intestinal polyps (thankfully benign ones].
- Is it processed foods that are killing our young?
- Why did our western medicine system think that 45 years old was a benchmark for starting colorectal cancer screening?
Much remains to be studied and concluded about what is going on with the colorectal death rates, and what is a proper age for screening – in cases of genetic risk, and no risk from heredity.
Yet, clearly HOUSTON – We have a big problem!
Next, another big and truly unhealthy problem is getting just press…
I suppose we can feel a wee bit better as this trend is not for what we used to call “cancer sticks” smoked by Marlboro men and housewives. Rather, these rises are for nicotine pouches and vaping.
Is this a social phenomenon of concern? You bet, Red Ryder.The University of Michigan’s Institute for Social Research reported last August (2025) that ““The patterns of substance use are changing over time, with cannabis use, vaping of both nicotine and cannabis, and psychedelic drug use increasing across all age groups.” What is good about that trend , absolutely nada.
4. Good? Grief!
No, I’m not quoting a Peanuts character. I am working my way through the untimely and tragic loss of a fine man of God.
This now-heavenly soul was my Reverend for a fleeting period of time.
A Grief Observed, written by C.S. Lewis is now on my reading list!
Here is my reason why as suggested by another man of the cloth, Iowa’s Evan Welcher …
“Those of us in bereavement must continue to take care of ourselves. We must try to eat right, exercise, keep house, do laundry, and for the sake of our fellow man, shower.
We must continue to stimulate our minds even though it hurts to not be able to share new things with our cherished one. We must endeavor … to work at our vocation and hobbies, because whether we find the joy in it all at the moment: we still live.”
Keep Calm and Carry on?!
5. Akkermansia Municiphila
Does a good gut support glory? I think so! So let’s broach a “gut bomb” that is gaining visibility – the Akkermansia bacteria.
These microbes “break down mucin in the gut, which strengthens the gut lining. This helps prevent toxins and harmful particles from leaking into your body and causing inflammation. Less inflammation means better control of blood sugar and a healthier metabolism. This makes Akkermansia important for managing conditions like obesity, Type II diabetes, and even some heart diseases.”
However, comma… we don’t know what we don’t know about long term effects. We do know that high levels of this bacteria correlate to the incidence of Parkinson’s Disease – yup. And, if it becomes excessive in some folks, leaky guts may result which is the opposite of what is intended for metabolic health,
“monitoring how much Akkermansia is in your gut is essential”,
especially if you have underlying health issues. Talking to a healthcare provider before taking Akkermansia supplements is always good.” Stay tuned as I’ll report back as your lab rat with a sample size of one…
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6. Sugar Substitutes ?!
A topic that has bothered me for a half-century is America’s growing use of sugar substitutes such as aspartame, acesulfame potassium (ACE-K), and sucralose.
Science Direct offers a “big picture” (below) of what Ace-K can impact – from developing babies in womb, to the gut, endocrine system, and our liver.
Sure, our FDA approved the measured use of ACE-K.
Yet some concerned citizens like me shy away from ACE-K and artificialities as crutches for America’s sweet tooths.
Credit: Science Direct
I wager that you aren’t surprised that the American Beverage Association claims artificial sweeteners are safe to ingest.
We know that sugar can be inflammatory and lead to obesity and diabetes. What about artificial sugars? Results are mixed.
The Wall Street Journal just reported that “large scientific studies show a connection between consumption of non-sugar sweeteners and certain health problems and gut dysfunction.”
I ask – Who needs more of those? You may recall that I quote the legendary Jack LaLanne often about processed and unnatural foodstuffs:
“If man made it, don’t eat it.”
Shifting from these public service notifications – – – how is your vitality faring in your winter wonderland?
Credit: Nano Banana
Have you joined our Big KAHUNA movement?
Please do, you may help to save a life or two.
Until we meet again, stay well past forty,
DF
