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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
+1 858.925.3895#davidemersonfrost strongtosave.blog Linked In -
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
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Life Goes On
Reflect on this titular phrase, Life Goes On, from Robert Frost, or listen intently to the Beatles’ Ob-La-Di Ob-La-Da tune.
Why do I suggest this reflection? This month of two-faced JANUS is a fine period to stay the course for your successful habits or to begin anew if you missed a performance mark. More about new beginnings with a tribute to “Grandpa” Philip Rivers in a bit.
- If it is a temperate Dry January for you – kudos. If you, like I, opt to imbibe socially, remember Satchel Paige’s caution about moderation.
Embrace Your Healthspan: Strongspan, Windspan, and Living Well
Welcome to your monthly dose of Frosty insights to add successful lifestyle habits to your kit! For the first month of the calendar year, let us delve into what it takes to win (WTTW) as men and women in full, as Tom Wolfe would suggest. Let’s focus on two crucial aspects of healthspan: Strongspan and Windspan. My twin portmanteaus aren’t buzzwords. These terms represent your physical capacity to serve others, and your cardiovascular resilience to keep on keeping on for another 7-12 vital years.
Strongspan refers to the added years that you can offset the aging process trajectory through your physical strength, muscle mass, and bone density. It’s about being able to lift, carry, and move through a longer and better life. Windspan is thematic for your cardiovascular health – the sustained ability of your heart and lungs to efficiently deliver oxygen to your body – supporting your endurance and stamina for activities of daily life and added stressors. strongspan and windspan are key elements of your 7-S Future Fit Framework for stamininety. I call Strongspan or functional strength the cornerstone of your vital physical portfolio. I label Windspan as the solid foundation of your physical banking system. Be a savvy and active investor!
And do not accept “one size fits all” training programs. Why? Each gender responds differently, as National Geographic just highlighted. Ditto for different age groups. Would the January 2026 National Geographic emphasis on balanced strength and endurance efforts inspire you? I hope so!
Nourish Your Body: Embrace Anti-Inflammatory Lifestyle Diets
Extend your strongspan and windspan (and overall healthspan) by eating to live with a practical anti-inflammatory lifestyle diet.
Chronic inflammation is a covert adversary to our well-being that is getting worse with the passage of time. Think of ultra-processed food (UPF) and that acquired “sweet tooth” plus hormonal issues that make us crave sugar more than ever. Can we spell ghrelin? Better yet, can we balance it with leptin for our “hunger games”?
A host of bodily conditions, from metabolic syndrome, heart disease, and diabetes to joint pain and cognitive decline, result from poor food and lifestyle inputs that literally inflame our tissues, organs, and body.
As you probably know, as I often write, we want measured inflammation. We need measured inflammation, such as that caused by our tailored strength and endurance activities. Without minor inflammation, our body’s sense and response system doesn’t trigger repair and growth. Balance, baby, balance.
Focus on whole, unprocessed macro- and micronutrients, please:
- Plenty of colorful fruits and vegetables: Berries, leafy greens, broccoli, and bell peppers are packed with antioxidants.
- Healthy fats: Avocados, olive oil, nuts, and seeds to boost your essential fatty acids that fight inflammation.
- Lean protein sources: Enjoy fish rich in omega-3s (salmon, mackerel), chicken, and plant-based proteins like legumes.
- Whole grains: Oats, quinoa, and brown rice offer fiber and sustained energy.
- Reduce and try to eliminate UP foods, sugary drinks, refined carbohydrates, and unhealthy fats, all of which can fuel inflammation to unhealthy outcomes.
Natural Pathways to Metabolic Health: Beyond GLP-1s
While GLP-1 agonists and related drugs have shown promise in managing obesity and diabetes, many folks are exploring natural alternatives to support metabolic health. In my opinion, this is a good trend. You know my frustrations with “drugs are the answer” and polypharmacy trends in our Western medicine system. The good news is that foundational lifestyle choices can significantly impact your body’s ability to regulate blood sugar and manage weight naturally over time. You or I took weeks to put on those 1-2 holiday pounds of white fat. It takes time to rebalance your energy equation to get leaner!
- Prioritize Protein & Fiber: These macronutrients help stabilize blood sugar and promote satiety, reducing cravings.
- Strategic Exercise: Regular physical activity, especially a combination of strength training and cardiovascular exercise, improves insulin sensitivity.
- Quality Sleep: Poor sleep can disrupt hormones that regulate appetite and blood sugar. Aim for 7-9 hours of restorative sleep per night.
- Stress Management: Chronic stress elevates cortisol, which can negatively impact metabolism. Practice mindfulness, meditation, or spend time in nature.
- Specific Supplements: Discuss with your healthcare provider the potential benefits of supplements like berberine, alpha-lipoic acid, or chromium, which have been studied for their effects on blood sugar.
Winter Wellness Advisory: Navigating the Super Flu Season
Health experts caution that a challenging “super flu” season is upon us. I offer that it’s more important than ever to take proactive steps to protect yourself and your loved ones. I only advocate what I do, as a “high-risk” American guy [age 73] who is out in public a lot.
- Get Your Flu Shot: VYup! Vaccination remains your best defense against severe illness. You may still acquire the super flu, yet hopefully your symptoms will be less severe.
- Practice Good Hand Hygiene: Duh! Wash your hands thoroughly with soap and water or apply an alcohol-based hand sanitizer.
- Avoid Touching Your Face and Eyes: Yup. This helps prevent the spread of germs.
- Droplets are the main vector for viral spreading, yet touching your eyes, mouth, or nose may secondarily cause infection.
- Boost Your Immunity: Continue with your anti-inflammatory diet, ensure adequate exercise and restorative sleep, and manage your stressors of life. Consider “natural” infection-counters like zinc, Vitamins C and D, or the trace mineral selenium.
There is No Bad Weather, Only Bad Clothing!
Don’t let the colder months keep you indoors! The benefits of being outside, even in winter, are noteworthy for both your physical and mental health. Exposure to natural light helps regulate your circadian rhythm and can boost your mood, while fresh air and physical activity contribute to your well-being.
Repeating how Robert Frost wisely put it, “Life Goes On.” So too must our commitment to movement and engaging with the world around us. Bundle up, layer appropriately, and discover the invigorating joy of a winter walk, a crisp hike, or even just a few moments of quiet contemplation in chilly nature. There truly is no bad weather, just bad clothing choices that prevent us from experiencing the beauty of every season.
Note that Frost, our former poet laureate, also advised, “The best way out is always through.”
Humor for our Happy Hormones
“Murphy’s Laws” of Personal Training
A little humor can help us stay both healthy and humble. Just ask Judith Viorst, as I just mentioned…
Recall Murphy’s Law? “Anything that can go wrong, will go wrong.” There is a special subset of these laws written specifically for the gym or trainer’s box. Check these “laws”…
- The Law of Spatial Occupancy: The specific piece of equipment you need for your next set will always be occupied by someone texting on their phone for 15 minutes.
- The Law of Punctuality: On the one day you arrive at your big-box gym 5 minutes late, your client will arrive 10 minutes early. On the day you arrive early, they will cancel.
- The Law of Headphones: The likelihood of someone trying to start a conversation with you is directly proportional to how large and noise-canceling your headphones are.
- The Law of the “Last Rep”: If a trainer says “two more,” it actually means four more. If she or he says, “almost done,” you are halfway there.
Resolutions vs. Rebooting: Establish your MBA for Success
As we navigate this new year, many of us are already feeling the “Resolution Fade.” This happens because Resolutions are often binary—you either succeed or you fail. They are outcome-based (e.g., “Lose 10 pounds”) and rely heavily on willpower, which is a finite resource.
Instead, I encourage you to focus on Rebooting Habits to stay future-fit and well past forty.
- Resolutions are about the destination; Reboots are about the system.
- Resolutions say, “I will run a marathon.” Reboots say, “I am a runner, so I put my shoes on every morning.”
- Rebooting acknowledges that your “miss” isn’t a failure—it’s just an episodic glitch. You don’t throw away your computer when it freezes; you reboot it. Treat your health habits the same way. If you miss a workout or eat a poor meal, reboot right away, and journal your reflections, please.
Legend Watch: Philip Rivers & The Spirit of “Nunc Coepi”
In a stunning turn of events for the 2025 NFL season, “Grandpa” Philip Rivers (#17) has un-retired to lead the Baltimore Colts. Old Man Rivers proved that age is just a number if the spirit is willing.
Rivers embodies the Latin phrase “Nunc Coepi”—Now I Begin. He reminds us that no matter your past failures or successes, the only moment that matters is now. Whether you are down by 7 points in the 4th quarter or restarting a fitness journey after a decade off: Now, You Begin.
Sleep & Recovery: Vagus Nerve “X Factors”
Are you finding yourself awake at the Liver Hours of traditional Chinese medicine (1 -3 am)? If struggling to sleep, your sympathetic nervous system (fight or flight) might be stuck in the “ON” position. To flip your override or butt-systems switch to better emphasize your parasympathetic (rest and digest) system, we can improve Vagus Nerve health.
X Factor Solution: Pulsetto™ wearable device circles your neck and uses non-invasive electrical stimulation to target your vagus nerve. Some users report that 5, 10, or 20-minute sessions of pulsations can rapidly lower heart rate, reduce anxiety, and prime the body for deep and uninterrupted ZZZZZs.
- From my experiential stand, I do find better relaxation before sleep when using the Pulsetto™.
- There are likely other Vagus pulsators, yet I share here what I experience.
Natural “X Factor” Complements:
- The “Double Inhale”: Inhale twice through the nose (one long, one short to top it off), then exhale very slowly through the mouth. This signals safety to your brain.
- Cold Exposure: A splash of ice-cold water on the face before bed can stimulate the vagus nerve (a “diving reflex”) and lower your heart rate.
- Humming/Chanting: The vagus nerve passes through the vocal cords. Low-frequency humming creates vibrations that can physically stimulate relaxation.
Stay future fit!
Don’t forget to join our Big KAHUNA movement to banish (preventable) cardiovascular disease.
Until we meet again,
Dave Frost
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Liver Time
In our age of “Mad Men” marketing, you may recall the phrase, “It’s Miller Time.”
I didn’t mean this (Reggie) Miller:
This Miller isn’t my focus either:
Credit: Tenor
Well, to usher in our new calendar year, I’m penning useful information about Liver Time... Our Liver Time… Here we go…
On occasion, or regularly, do you fell that a good night’s sleep is unobtainium?
Sure, many factors contribute to your and my sleep quality or inequality. Stress, alcohol consumption, and late meals are three top takeaways from mimicking Morpheus in your slumber.
Traditional Chinese Medicine (TCM) identifies the liver and its impact on our ability to achieve deep, restorative sleep. You know, sleep deprivation can be tantamount to being drunk. And Cortisol levels can rise with sleep problems. And your endocrine system’s capacity to produce happy hormones is impaired. And…..,.
If you awake between 1 and 3 AM in your biorhythm, your liver might be hollering for a liver lifeline.
Role Playing
In TCM, the liver’s role is vital for smooth flows of Qi (life energy that we pronounce “chee”) and for healthy blood flow throughout your or my body. The largest gland in our body can role play your emotions, like anger, frustration, and irritability.
When the liver function is balanced, Qi and blood can flow freely, emotions are regulated, and your quality sleep is long and restorative.
However, a “stagnant” or “overheated” liver can disrupt this delicate balance for too many Americans – like me.
This specific time window is known as the “Liver Time” in the TCM organ clock.
Credit: WordPress AI image.
During these nocturnal organ hours, a healthy and balanced liver is cleansing blood, processing emotions, and preparing the body for a new day dawning. If the liver is overburdened or out of balance, its energetic activity during this time can awaken you, leaving you feeling restless and unable to fall back asleep.
But Wait, There is More!
Beyond the 1-3 AM wake-ups, an imbalanced liver can manifest issues via :
- Emotional Irritability: Frequent anger, frustration, resentment, or temper.
- Digestive Issues: Bloating, indigestion, bitter tastes, irregular bowel movements.
- Physical Discomfort: Headaches , muscle tension, eye strain, dark circles under the eyes.
- Energy Levels: Fatigue, lack of mojo, feeling sluggish.
Approach Liver Health and Better Sleep
“Detoxing” is how we support our liver’s natural functions with lifestyle adjustments. Here are my suggestions for you to nurture that unsung and oft-overworked organ. Yes! You can improve sleep, especially during those crucial 1-3 AM hours:
1. Eat to Live with a Liver-Friendly Diet:
- Go Green: Enjoy dark leafy greens. Yup! Chlorophyll helps your liver cleanse the blood.
- Better Bitters: And not just in adult cocktails 🙂 Boost your bile output with dandelion greens, radicchio, endive, and artichokes.
- Sour Power: Citrus fruits.Sip warm lemon water in the morning to stimulate liver function.
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage support liver enzyme processes.
- Limit Processed and Ultra-processed “Foods” (UPFs): Please shun refined sugars, unhealthy fats, and processed foods that burden American livers.
- Hydrate: Drink plenty of filtered water throughout each day to help flush toxins from your metabolism.
2. Manage Stress and Emotions:
- Mindfulness & Meditation: Calm your mind and reduce emotional swings.
- Breathe Deeply: Release tension and chill.
- Journaling: Express your emotions on paper to promote them rather than suppress your liver Qi.
- Nature Connection: Invest time in our great outdoors to ground and to reduce stressors of the rat races you find yourself in…
3. Move:
- Walk: Strolls after meals aid digestion and help move Qi.
- (As I wrote last month in my recent Know your Nuts and Bolts post, that post-meal stroll can help with manly bladder control too.)
- Yoga & Tai Chi: Mindfully move your body to improve circulation and help release emotional blockages that occur near your solar plexus chakra (Manipura). Don’t neglect “belly” or diaphragm breathing, please.
- Stretching: Stretch muscle and fascia fibers to open your flanks or body sides with frontal and transverse (twisting) plane movements for better Qi along your liver meridians. Moves that I practice are:
- ankle (tic toc) rotations from a lying or seated position,
- side stretches,
- torso twists, and
- wide-legged “stances or “sumo steps.”
4. Herbal X Factors :
A qualified TCM practitioner can personalize recommendations for herbal formulas. Herbs traditionally used to support liver health include:
- Dandelion Root: Known for its cleansing properties.
- Milk Thistle: Supports liver cell regeneration.
- Schisandra Berry: An adaptogen that protects the liver and supports overall well-being.
- Chrysanthemum Flowers: Used to clear “liver heat” and calm the eyes.
5. Is your Sleep Routine…Routine?:
- Wind-Downs: Create your relaxing evening routine that signals to your body it’s time to sleep. This could include a warm bath, reading, or gentle stretching.
- Limit your late Screen Time: Avoid electronic devices for at least an hour before your beddy-bye, as their blue lights can disrupt your natural melatonin production.
- Optimal Sleep Environment: Ensure your bedroom is dark, quiet, and cool. Skip the PJs, open that window a crack, and massage your vagus nerve system before turning out the lights.
Dream On America
Please think about your liver health through ancient TCM lenses. You just might improve your vital sleep, particularly for any 1-3 AM wake-ups.
Eat liver-friendly foods, manage your stressors, move often and mindfully, and consider herbal support, as I am now trying with milk thistle.
Show your liver some love and pave the dreamy way for more peaceful, restorative nights. Self-scanning your body’s imbalanced signals is important for you to thrive and strive.
Would Poor Richard mislead us? One Almanack aphorism concerned temperance. Most of us know that part of the liver’s imbalance at nighttime could be alcohol-related…
“Franklin believed the liver’s greatest enemy was the “Punchbowl.” He often warned that what we drink today, we pay for tomorrow—both in money and in health.
“He that spills the Rum, loses that only; He that drinks it, often loses both that and himself.”
Get unstuck to thrive and strive. Morpheus would want it that way 🙂
Stay well past forty! Thanks for reviewing this Liver listing.
Please join our big KAHUNA movement to banish cardiovascular disease in America!
DF
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Holiday 7S Fitness
Are you looking for a compelling book gift for that special someone?
Do check this trailer for science-backed and sweat-based protocols of Strong to Save. Now, that is a book to devour!
‘Tis the Season
Continuing my tradition of sharing useful FREEBIEs with readers, here is your December giveaway from our American Heart Association:
Yes, folks, BURDEN? or BANISH! is almost “here”.
This operating system guide to change the American trajectory of Heart Disease should be launched in 2026. Stay tuned to join our big KAHUNA movement!
Auld Lang Syne,
Dave Frost
ps. Well Past Forty’s unique online FutureFit training pack will also be available in the New Year.
Join our mailing list to secure your copy at an impressive 2026 Discount.
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