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”…

1. 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.
2. 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.
3. 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.
4. 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