Your GenX imperative to die harder and later!

Tag: wellpastforty

Life Goes On

January 16th, 2026
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
Under Pressure ?!

December 3rd, 2025
The marvelous tune and lyrics of QUEEN set the stage for this important reminder of Hypertension.

This portmanteau – Hypertension – is the fancy name for a harmful, covert, and often deadly human condition called High Blood Pressure. Yes, other mammals can acquire high blood pressure. Yet we’ll skip that pet tangent for now…

From Greek word origins, Hypertension means “straining beyond“. It describes conditions of abnormally high blood pressure that strain one’s blood vessels. [The term was first recorded in the 1890s].

Deadly!

This busy image above from the AHA’s CIRCULATION Journal calls out normal and dysfunctional test results for human arterial endothelia. I stop strangers to share how important our endothelial function is for healthitude.

“Vascular inflammation is a central orchestrator of atherosclerotic lesion formation, progression, and eventual rupture.”

Lesion, Rupture, oh my!

Note that Doctor NO (nitric oxide) is a key variable in our healthy vascular function or dysfunction.

Our main focus today is healthy Blood Pressure maintenance and tips for staying “under the red zone” for your and my overall healthitude.

The Stiffening Process

There is absolutely no argument that High Blood Pressure (HBP) increases risk of cardiovascular and cerebrovascular diseases. Period.

So what causes this arterial stiffness, other than our “normal” aging process?
- Smoking is the most insidious cause – so getting away from this habit is uber-healthy in many ways, including BP tempering.
- Chronic stress and inflammation are definite contributors to hypertension.
- Our lifestyle diets are assured contributors – for better or worse.
- The Dietary Approaches to Stop Hypertension (DASH lifestyle) diet , as summarized in this American Diabetes Association figure below, is process that many Americans should take to heart and vein, so to speak!
With age or due to prolonged exposure to cardiovascular disease risk factors, and chronic inflammation, arterial wall stiffen. With higher arterial stiffness, systolic blood pressure increases and diastolic pressure decreases… Unhealthy systolic pressure (the upper number – like 120) can lead to left ventricular hypertrophy (LVH) in our hearts. And, lessened diastolic pressure (below the at rest guideline of 80) impairs coronary blood flow.

Both are assuredly bad, yet often preventable outcomes!

Four Horsemen of Death

Is HBP a chronic disease? Absitively, posilutely! Further, chronic HBP or hypertension is an undeniable causative factor in 3 of Peter Attia’s Four Horsemen of Death (heart disease, neurodegenerative disease, and metabolic disease).

Credit: Google Gemini (note mis-spellings)

Note: We do not have to paint ourselves into an early chronic, corner of death because of HBP as a “silent killer”…

Fact: HBP can be and should be managed through lifestyle and medication, proactive management can significantly lower the risk of these other chronic diseases.
- I am a firm advocate for proactive lifestyle changes before resorting to polypharmacy!
Self-Care

Self-measured blood Pressure (SMBP) monitoring at home is highly recommended for all adults on regular bases. Why? SMBP can be more accurate than in-office readings as it eliminates the “white coat” effect much better picture of your average daily blood pressure. That acknowledged, please note the MedLine Plus callout in this image:

Credit

An important extension!

It is important to know that you and I should also check the blood pressure of our lower limbs at the ankle points. Yes, this BP point usually provides a higher reading than does the upper arm (brachial) location.

Please take note and use that Ankle-Brachial Index result and trends for preventative steps of cardiovascular health.

Yet, the magnitude of the lower limb BP, and its ratio to the arm site BP reading can provide a biomarker for concern and remediation.

💻 Home Blood Pressure Monitor – selection

Getting an accurate reading starts with the right equipment and setup.

1. Type of Monitor (aka sphygmomanometer)
- Recommended: Choose an automatic, cuff-style monitor that measures blood pressure on the upper arm (bicep).
- Avoid (if possible): Wrist and finger monitors are less reliable, as the positioning has to be extremely precise. They are only recommended if an upper-arm cuff cannot be used.
2. Cuff Size
- Crucial for Accuracy: The most common reason for an inaccurate reading is using the wrong cuff size.
- Action: Measure the circumference of your upper arm and purchase a monitor with the appropriate cuff size.
3. Validation
- Check for Validation: Look for devices that have been clinically validated for accuracy. You can often check websites like Validate BP (a public health initiative) to find a list of recommended devices.
- Verify with Your Doctor: Take your new monitor to your next doctor’s appointment and have the medical staff compare its reading with their office equipment to ensure it is accurate and that you are using it correctly.
✅ Proper Technique for Accurate BP Readings

How you sit and prepare for a SMBP iimportant.

1. Preparation (~30 Minutes prior)
- No Stimulants: Avoid smoking, drinking caffeine (like coffee or tea), or consuming alcohol.
- No Exercise: Do not exercise or engage in strenuous activity.
- Empty Bladder: A full bladder can temporarily increase blood pressure. Use the restroom beforehand.
2. Positioning (~5 Minutes Before)
- Rest: Sit quietly for at least five minutes before taking your reading.
  - A 4×4 “BOX” or 4-7-8 breathing drill definitely helps in this pre-phase.
- Posture: Sit upright in a chair with your back supported.
- Feet: Keep both feet flat on the floor and your legs uncrossed.
- Arm: Place the cuff on your bare arm, not over clothing. Rest your arm on a table so the cuff is at the level of your heart. Use the same arm every time. (There can be a slight difference in readings between Left and Right arms).
3. Measuring
- Be Silent: Do not talk, watch TV, or use your phone while the monitor is taking the reading.
- Take Multiple Readings: Take at least two readings one to two minutes apart. If they are very different, take a third. The average of these readings is your official blood pressure for that time.
- Timing: Take your blood pressure at the same time every day, typically twice in the morning (before medication or food) and twice in the evening.
4. Journal for Trending!
- Log your Results: Keep a log (either on paper or digitally if your device supports it) of the date, time, and your readings.
- Share with Your Doctor: Bring this log to every appointment. This detailed history allows your healthcare team to see patterns, properly diagnose conditions like “masked hypertension” (normal office reading, high home reading), and ensure your treatment (medication and lifestyle) is working effectively.
Credit: American Heart Association

Yes, this introductory post has many tangents for us to pursue – like what happens to our Blood Pressure (BP) when we heavily exert ourselves in power weightlifting.

Happy December! Please join our big KAHUNA movement and mailing list.

Don’t stress on any day that ends in a “y”. Your Endthothlia function and pumping system needs you to be chill, active, and smart.

Stay #wellpastforty,

Dave F.
Our Calendar ages are so 6 7 !

October 21st, 2025
Six Seven is a gone-viral “brainrot” that surprisingly fits our topic for this column.

I am not talking about trivial Internet activities or sayings of teens that made the front page of the Wall Street Journal.

Rather, I focus on the variable separation of our calendar years from vital fitness years. Yup, calendar years have “some” actuarial reasons for being – like mandatory retirement ages, or Social Security/ Medicare start times. And, sure, it is pleasing to celebrate many candles on birthday treats as we age. However, calendar ages become 6 7 if we focus on vital healthspan and healthitude years. After all, what good are birthday candles if we cannot blow ’em out like this, a discouraged and winded elder?

I hone in on three vital estimators that you should put in your healthitude toolkit.
1. The first is Dr. Thomas Perl’s Living to 100 calculator. This free and anonymous questionnaire pegs the factors that determine your and my lifespan prospects. Think of seat belts, no smoking, and dental flossing as life extenders! You know that I say there is more to vital lives than “just longevity” – right?
2. The second estimator focuses on America’s top killer – heart disease prospects. The American Heart Association’s PREVENT calculator is an evolving “yardstick” that now includes vitals for older folks like me. Yes, the PREVENT acronym is relevant: Predicting Risk of cardiovascular disease EVENTs … This tool is for “clinicians to help people understand their risk for developing heart disease, stroke, or heart failure. It is designed to estimate risk based on health factors that assess cardiovascular, kidney, and metabolic health.”

I particularly like the inclusion of metabolic health in this PREVENT estimator as it is intertwined with cardiovascular health in systematic ways!

If your medical team doesn’t use the PREVENT tool to help you evaluate your CVH strengths and weaknesses – it should!

3. The third tool that I cite is the very credible and valuable estimator developed by a Norwegian research organization for VO2 maximum. Our capacity for ingesting Oxygen to produce motion and work is vital. Period.

I challenge anyone who is interested in healthspan and healthitude to get familiar with and to improve VO2 maximum. Yes, you can!

Why?

My personal example today:

The average VO2 max for a 73-year old male is 35 ml/kg/min.

I am blessed, and work hard to have a VO2 max of ~ 48 ml/kg/min. That is the cardiovascular capacity of a 42-year-old male.

I’ll take that as a reward for my hard work, and acknowledge a little blessing of nature.

How much sweat is recommended for you and me to improve our fitness age and change the trajectory of physical decline? IT DEPENDS. I have written about the evolving awareness of DOSE-RESPONSE curves for each athlete.

Credit

Too much of a good thing is not always wonderful. The issues center on acute inflammation and recovery phases.

Trust sports cardiologists if you don’t believe me!

Until next time,

DF

ps – Stay Well Past Forty!