In-Flight Transformation

As a slight departure from our normal informative posts, here is a short story for your enjoyment. Bookmark it and enjoy it on your next airline flight.

 

We humans walk around with a bubble around us. We develop patterns of associating with our colleagues at work, our family, our small circle of friends. The rest are relegated in the non-touch connection of email, text, Facebook, twitter and whatever insulating technology comes our way.  With Jet travel total strangers penetrate our normal protective zones. In coach we’re so close we actually rub elbows. Most of us want to remain isolated but, every once in a while that unlikely stranger sitting next to us can flip our world…

 

Ninety-five passengers, mostly millennials (formerly labeled yuppies), were congregated around gate 32 preparing to board a flight from Boston to San Francisco and most likely on to Silicon Valley. The raw brainpower of this group will certainly impact the future.

airport gate

Practically every passenger had their faces buried in some form of electronic device: smartphone, tablet, or laptop. They were answering their emails, checking their companies’ stock prices, or playing Candy Crush or Angry Birds. A few were doing actual work like software coding or polishing a sales pitch.

Amidst all this technology was a stately older woman, Regina. She was a smartly dressed, divorced, and an African-American seventy-something reading a hard cover book entitled “The World is Flat” and jotting notes in the margins.

She possessed certain air of confidence, of worldly knowledge gained through both formal education and a life filled with hard knocks. She was completely unintimidated by the surrounding youth and all their technical prowess.

At the agents’ counter Jack, a forty-something, testosterone-abundant, over-caffeinated exec, was trying to bully his way into getting an upgrade on the last remaining first class seat.

“I’m sorry sir”, said the agent, “it’s a first come first serve basis, see those names on that computer screen up there, you’re fourth in line for that one seat.”

“That’s garbage!” said Jack, “My Company gives your airline a lot of business; I’ve personally logged in 200,000 miles in the past year alone — I need that seat to do my work!  I can’t work in coach.”

“Terribly sorry,” and with that she gazed her eyes down to the computer screen as a subtle way of indicating that ‘this discussion is over’.

Jack threw his luggage bag over his shoulder nearly hitting the passenger behind him, picked up his computer bag and huffed off.  He was the founder and CEO of a three-year-old software company based in Cambridge.  He was on his way to Sandhill Road in Menlo Park to make a pitch to some VCs to secure mezzanine funding.

Jack’s anxiety about the VC meeting ignited his short-tempered behavior. It wasn’t meeting the powerful money brokers that bothered him, he had enough testosterone to go toe to toe with them. It was something deeper, more visceral. There was an angst in his gut and he couldn’t figure out why.

The loudspeaker rang out, “American Flight 211 to San Francisco will now begin boarding at gate 32…”

So began the long, slow process of passengers herding down the Jetway to board. The process was painfully slow as they tried squeezing overstuffed bags into the overheads.

plane boarding

The plane was an older model 757 without the personalized touch screens on the back of each seat; it had the older ceiling drop down screens. Not a bother to this crowd since nobody would be watching anyway. The one good observation Jack made was that there was a satellite phone in each row; he could check in with the office.

Jack impatiently shuffled his way through the aisle to row 24 seat B. “Great”, he thought, some snot-nosed techie kid has the window, and there was Regina cozily seated in the aisle seat, he was stuck in the middle. “When I get back, I’m going to kick Mary’s ass” he whispered to himself.  Mary was his assistant, although young she was smart and efficient, but was only given 24 hours’ notice to book his ticket on a full flight. Jack just sat in the middle brooding.

He strapped himself in, crossed his arms and was generally in a foul mood. He needed to prep tomorrow’s meeting, but his laptop needed to be stowed under the seat until the O.K. was given.

The jet roared down the runway, there was liftoff, the steep climb angle, and soon they were banking the turn over Winthrop to head on a westerly vector.

After what seemed like an eternity, the pilot finally came on the intercom, “Folks, we’ll be climbing to 35,000 feet and our route to San Francisco is clear. Our computer model indicates we’ll be landing perhaps 15 minutes early, so there shouldn’t be any issues making connections. Flight control has indicated smooth air the whole way, so I’m going to turn off the seat belt sign, but, as always please keep them fastened when in your seat as we could hit unexpected turbulence. Seat back, enjoy the flight and I’ll check back with when we get closer to San Francisco.”

With that, Jack flipped open his laptop. Finally, he could settle in and get some work done. He was going to finalize his slide deck for the VC pitches. The first group was set for 9:00am tomorrow, the flight time was precious to prep, there would be little time in the morning.

The beverage cart arrived and the flight attendant asked what they all wanted. “Coke” said the nerdy window seat kid. “Coffee black!” snapped Jack.

Regina, with credit card in hand, said “I’ll have two white wines, please”.

Sipping her first glass of wine, Regina settled in to make the most of the 5 hours remaining on the trip.

Ignoring the movie being shown, the passengers were absorbed with their own laptops and tablets.  This is a crowd that doesn’t stop.

drink_cartHaving savored her first glass of wine, Regina was feeling really tranquil and melted into her seat; she leaned as far back as the seat rest could possibly recline. She was genuinely happy, content with this stage of her life.

She retired two years ago after a 40 year teaching career at what is now Northeastern’s D’Amore-McKim School of Business. As a professor of management and entrepreneurship, she constantly honed her craft and stayed current with all the Boston business news, especially about the high-tech businesses which propelled most of the economic growth out on Rt. 128.

She allowed the pleasurable thoughts of arriving at her destination to bathe her. Her only child, Caroline, lived in Palo Alto with her husband. They both had fabulous jobs at Apple and had enough space in their home for their 10-year-old daughter and a guest room for Regina’s regular visits.

Regina was looking forward to some quality time with the family.  She was leaving Boston where the mercury hovered in the twenties to go to Palo Alto which hardly ever dips below 40 degrees, a welcome relief from February.

paradigm shiftIn the next seat, Jack had his laptop open and was working on his slide deck. The key phrase on this screen page was “Paradigm Shift” and of course his product was going to be the new, new thing, a world changer, a disrupter, he was searching for unique power words.

He was entering that slippery slope of foilware. Words like ‘breakthrough’ are too trite, he needed to totally electrify the VCs. Of the thousands of presentations given by budding entrepreneurs on Sand Hill, every adjective by now has become totally hackneyed.  Shit, even “Paradigm Shift” was hackneyed – what to use?

Regina downed her second glass of wine, it had the effect of making her affable, and she sought conversation to shorten this long flight. Did she dare strike up a conversation with this type A, self-absorbed egotist sitting next to her? Oh Hell, why not?

She gently inquired, “Interesting claim, what product do you have that’s such a ‘Paradigm Shift’?”

Jack looked up at her, slightly taken aback.

“Sorry, your screen’s so big I couldn’t help but notice.”

Normally Jack would be really pissed at the interruption, but he pondered the question. He recalled, years ago, going to a management training seminar put on by one of Tom Peter’s seminar leaders – the best way to deconstruct complexity for succinct communication is to pretend you’re explaining it to a child – it forces you to break it down to its simplest, clearest nature.

He wondered, could this work with old ladies too? This may be precisely the right exercise to codify what he is trying to explain to the VCs.

“Well we don’t have a deliverable product yet, it’s still into development”, he replied.

“So, what will it do when it’s finally completed?”

“We’re still working on the name, but functionally it’ll be a knowledge navigator.”

“A knowledge navigator?”

“Yeah, the knowledge assets, or treatises, on just about every topic from medicine to science, to business practices is donated by crowdsourcing similar to Wikipedia. But the difference is we offer a grid of atomic labels. When you pass your cursor over a label on your screen, a snippet appears. To the researcher, it may be close but not quite what they’re looking for, then they move the cursor to the right, left, up down, and even at diagonally until they’re getting warmer. Then they expand that module to its new grid and you repeat the process, navigating through all these modules until you land upon the exact one you’re seeking.”

“Oh, kind of like a 360° Dewey Decimal system.”

“Yeah that’s it, a 360° Dewey Decimal system!” ‘How the Hell did she label it so quickly?’ He thought to himself

“But won’t it take a long time to create or curate all the knowledge?” Regina inquired.

“That part’s taken care of by crowd sourcing, we’re developing the AI engine that can scan a page and slot its components into the appropriate grid position. I mean, even the founder of Wikipedia never believed that ordinary people would post accurate articles without an extreme editing by an editorial board. Plus those ordinary people are posting articles that are so arcane that professional researchers couldn’t possible come across.”

“So, you’re adding a navigation tool that’s better than hyperlinking?”

Jack couldn’t believe he was conversing with this total stranger about the soul of his product, not only a stranger, but an old woman. He went on.

“Sure, just imagine you have a vague concept like the earlier computer operating systems before Windows. You would use Windows as your starting point, then you keep moving your cursor until MS DOS appears, and you know that’s the thread you want, you keep moving in that direction and Apple IOS appears, and you know that’s not it, you move 45° to another module and CPM appears and you know you’re on the right path. So on, and so forth until you get to the root of your research.”

“Sounds fascinating, I could have used that when I was researching my papers”

“Your papers?”

“Yes, when I was writing my dissertation at UMass. It took two years. Most of my time was spent, not so much in writing, but in walking the stacks, sifting through all the publications to find topics related to my thesis; I had index cards on top of index cards.”

“So, do you think what I described would have been a help?”

“If you create in reality what you just described, it’ll be a sea change.  I can imagine researchers navigating quickly through an infinite amount of decoupled knowledge to derive the precise threads they need for their work. Google brings back a result for a specific query term, but if the sought after information is too abstract one could head into the general direction of where it feels warmer I think that’s where true informational serendipity could occur there can be more breakthroughs.”

Jack thought, Hmm, may I should have her write my presentation, Jack thought, she can articulate it far better than I can.

Regina interjected, “So, are you presenting to a customer?”

“No, to VCs.”

“So, you’re pitching for money?”

“Right.”

“If they invest, they’ll want a chunk of your company, right”?

“Oh yeah, a big chunk”.

“Why a big chunk, I mean your product is a ‘paradigm shift’, they should be lucky to get in on the ground floor, shouldn’t they?”

Just then, they were interrupted by the Fight Attendant who had the drink cart. “How we doing here, need a refresh.”?

“Yes, I’ll have another white wine, please,” and Regina reached for her credit card.

Jack broke in, “This one’s on me, and I’ll take two vodkas and a can of club”. With that, he paid the fare.

He was silently pondering the question asked by this total unlikely stranger who unwittingly was now a factor in on his argument to raise money tomorrow. ‘Why a big chunk?  Money is good but at what price?’

“You see – by the way, what’s your name?”

“Regina”.

“I’m Jack.” With that he stuck out his hand. Regina shook it. The ice was broken.

“You see, Regina, our product isn’t totally developed yet, so it’s riskier, so investors will want a bigger percentage of the company.”

“I get it. The further along a product is developed, the higher the odds that it will work, hence lower risk. Late money to the party gets less equity stake. Conversely if it’s just vaporware, that’s betting on long odds, they’ll want your company and your first born.”

“Yeah…yeah, that’s it”

“So, they’ll give you the money you need to finish your product. Hopefully, they’ll write you a check and let you get back to work without butting in”.

“Oh they’ll butt in all right. First, they’ll put iron rails around how their funding can and cannot be used, most likely they’ll want it earmarked solely for marketing and sales, and they’ll want to get it to market fast”.

“First mover advantage, and all that, that’s how Amazon got started. Then every dot-come start-up in the late nineties used the term ‘internet speed” to get to market first.”

“Something like that. Then there will be the dreaded Friday afternoon calls for a status report on how much progress is being made; there will be pressure to cut corners to meet the ship date.”

“Every Friday? Can a lot of progress happen in just one week? I mean you’re ‘shifting paradigms’ here”.

“There will be a lot of arguments, and a lot of compromises on product features.”  Jack felt his voice fall off, like for the very first time he was visualizing the circumstances he was heading toward.

“You know, when I was teaching, I followed all the Cambridge and Route 128 tech companies:  Lotus, EMC2, Digital, Data General, Biogen, and all of the rest. What I observed is that there’s a lot of very smart competitive people out there. I’m not sure first mover advantage is all it’s cracked up to be.  I mean in 1979 VisiCalc was the first computerized spreadsheet and four years later was easily eclipsed by Lotus 1-2-3 then Excel; although it had early market share, Yahoo search got totally trumped by Google. First movers can get to market first, but ultimately it’s going to be the best product that will win the war.”

Jack paused reflectively…”So, where did you say you taught? “

“I didn’t. But after completing my PhD, I taught business and management at Northeastern for 40 years.  My laboratory was the Boston Business Journal and the Globe business section. I’d also read the local case studies that were published in the Harvard Business Review. As an academic, I found the high-tech business world all very fascinating.”

Jack was astonished. It was baffling, but no brutally honest VC, consultant, or colleague hit him with the naked truth that struck like a sledge hammer, as did this elderly lady.  Who would have thought?

He sat silently, still. He suddenly felt he was way off course.

The wine had a soothing effect on Regina, she pushed her recline button and pushed the chair back as far as coach seat would go and just let her eyes lids soften.

Jack didn’t go back to his PowerPoint; he folded the lid on his laptop, he was pondering the whole purpose of this trip from a totally new perspective. He knew in his inmost soul that the product, to be truly great, needed a lot more development. If he walked into that room tomorrow odds are he would get the money and then the pressure would be on to start shipping sooner rather than later. Ship a shitty product that would be first, but not best…not by a long shot.

As the jet engines droned on, he peered out the window. At 36,000 feet above the hubbub at ground level, in a cell phone free zone, as the wispy clouds drift by below, one gets transported to different perspective.  His mind was contemplative, did he lose his way?

Regina was still asleep, Jack was now solely focused on the Why? Why was he seeking money? What were the founding precepts of his company? What is the true value-add of this nascent product?

After much torment, he gained a sense of calm. There was an option, in fact the only option. He paused for a moment for one last double-check his logic. O.K., let’s roll, he thought.

Jack pick up the phone off the seatback in front of him, swiped his credit card, and dialed Raj’s direct line.

Raj was Jack’s CTO.  Ten years ago he graduated 3rd in his class from the Indian Institute of Technology which some would argue graduates higher technical talent than MIT or Cal Tech. Jack was able to lure Raj away from Google with a substantial equity offering. So, any decisions Jack made will have a financial impact on Raj as well.

“Hey Raj, greetings from 36,000 ft up somewhere over west bumfuck America.

“Hey Jack, wassup? How’s the pitch coming? ”

“I’m not going to do it”.

“Not going to do it…not going to do what?”

“You’re going cancel all of tomorrow’s meetings; I’m not going to hold out my rice bowl for their blood money”

“Okaaaaay…”  Raj was totally befuddled and trying to assess the ramifications of what Jack just said.

Raj knew that Jack could oftentimes be short with people, especially those that didn’t ‘get it’ quickly enough. Although very decisive, Jack never made an important decision without thinking it all the way through, and he was usually right, but this was out of left field.

“You’re on the plane…and in mid-flight, you just changed your mind. What the fuck, are you on drugs?”

“No, let’s just say I had an epiphany. Look it, if I go to that meeting tomorrow, yes, we’ll most likely get the money and give up a huge equity stake. But worse, will we be free to finish the product? By our definition? No. They’ll want to rush it to market to get their first. But if we do that. We’ll be first to market with a piece of shit. Yeah, we’ll have 6 months, maybe a year of euphoria of reading the press clips on how smart we are to be first with a navigator. Then out of the blue, a competitor trumps us with a better, less buggy version and then we’re second best.  Then Google or Mark Zuckerberg thinks they can make an even better one and with their deep pockets they probably will”.

“Wow why such a doomsday scenario all of a sudden?” Raj could see that Jack was cogent, but seemingly manic. “You’re the drumbeater saying we were going to change the world”. So, you’re not optimistic anymore?”

“I’m more optimistic than ever, but shipping this product before it’s ready violates what we set out to do – make a truly elegant product, a game changer, the envy of Steve Jobs: “Insanely great”.

“But we were banking on that money coming in, I’ve got creditors pounding at our doors, how are we going to make it?”

“We’re going to make, we’ll work day and night, I’ll take another mortgage on my house to get us by, I’ll sell my Tesla”.

“O.K., O.K., I’ll call the VC’s and cancel your appointments”.

“It’s not a cancellation, it’s merely a postponement. One day we’ll take their money not because we need it, but because we need their cache to go public with a great product”.

“So, tell me, Jack, who or what brought on this divine intervention?”

“It was brought on by an angel.”

“An angel?”

“Yes, there’s an angel by my side”.

Overhearing, Regina lips curled up ever so slightly in a smile.

 

 

 

New Year’s Resolutions for Boomers

It’s a new year when most younger people make resolutions to better themselves. But it begs the question: do older folks also need to make resolutions and goals?  If you believe there is no “exoneration” in old age and that the secret to a short life is to “live it wide”, you had better get off your duff and make those resolutions and goals, read on.

Why do we make Resolutions in the First Place?

Why do people make resolutions in the first place?  We humans are strange creatures indeed. We take a perfect circle that really has no beginning nor end, and we pick a particular spot in the earth’s rotation around the sun and declare that is the beginning of the next revolution – very presumptuous on our part.

In the northern hemisphere it begins roughly at the beginning of winter. How does that make sense? Those folks in the southern hemisphere have it so much better. At least they have warmer weather by which to act on their new resolutions.

new year's resolution
Younger folks make resolutions each year, is it necessary for boomers?

Anyway, it’s all about “new beginnings”.  O.K. so we screwed up last year, we didn’t accomplish much, if fact we picked up even more bad habits, and what about that extra 20lbs we’ve added to our girth? Not a problem, everyone gets a fresh start.  The earth just hit that magical point in its journey and we can start over.

 

Should seniors set New Year’s resolutions?  Is there anything else to improve upon?

Let’s say you’re 65 years old, you’ve been setting resolutions probably since you were 15. So that’s 50 annual resolutions, hopefully you’ve set a few good habits out of the 50 so what’s left?  Eat more spinach? Kind of lame at this age.  You’re probably coming up empty.

You’d best ask your closest loved ones. They’re the one noticing you’re tuning into a curmudgeon or a cranky old bitch as you age.  That would be a good resolution – “be less cranky”.  And that’s only the beginning, certainly they can come up with even more.

grumpy old woman
You may think you’re perfect, but ask your loved ones how “crabby” you’ve become as you age — something to work on.

 

Should seniors set annual goals?

When we were young, we made more than a resolution, we set multiple “goals” for the entire year. We delineated:

  • Earn 20% more by year end.
  • Max out my 401(K) matching contributions
  • Lose 10 lbs.
  • Run a half marathon.
  • Climb Mt. Washington.
  • Ask Mr. drop dead handsome for a date.
  • Vacation in Costa Rica.

Again, you’ve been doing this for 50 years, does it even make sense to go through another Tony Robbins style goal setting workshop, what’s the point?

There’s no Exoneration

Well, one could make a strong case for exoneration.  That is, we’ve earned the right to a listless, unplanned life without setting deadlines upon ourselves. After all we did that our entire lives. Right? Wrong?

Authors Phil Stutz and Barry Michels address this concept in their book “The Tools”.

According to Stutz, we all have a fantasy of a “magical something” – a new relationship, a promotion, recognition, or possession that will remove us from the “treadmill that is real life”.  For boomers that something is most likely “retirement” where you no longer have to do anything.

But Stutz postulates that the ultimate obligation is to make an effort for the rest of your life.  So the release of obligations, or exoneration, is impossible. When, inevitably, this false hope for “easy street” is shattered, we’re left demoralized. This is an inescapable law: exoneration always ends in demoralization. This is not the way you want to spend our last years.

seniors climbing machu picchu
Yes, with goal setting, seniors can make that once in a lifetime climb up Machu Picchu.

Furthermore, that wise ancient stoic, Seneca, advised that since life is short, we must therefore “live life wide”. What the heck does living wide mean? It basically means don’t waste another minute cram as much life into each and every day we can.  Climb Machu Picchu this year, don’t wait for next, you may not be around.

Back to goal setting for Boomers. Even at our advanced age we should sit down and think deeply about what we want to accomplish in the next year, write it down, review often and commit.  It’s nothing new, you were a pro 20 years ago. Do it, remember there’s no exoneration.

With that, may your new year be rich in experience…and very wide.

 

 

HGH — A Natural Cure for Boomer Belly and Reversal of Somatopause

Stimulating the body’s own HGH production can reverse Somatopause, remove fat, add muscle, and take years off your appearance, and perhaps extend longevity because it’s nature’s way, it’s safe.

Capsule: For you boomers, imagine one day a drug that will make you look 20 years younger, remove 15 lbs. of body fat, add lean muscle mass, increase your cognitive functions including memory, give you a healthier heart, increase your bone density, and elevate both your mood and your libido. Well, actually that drug is here now and it’s called, human growth hormone (HGH). The injecting of HGH is popular among the Hollywood cognoscenti but it’s expensive and risky. However, there is a way tap into this amazing fountain of youth naturally…

The Long Steady Decline

O.K., so you’re 60-years old and have been sedentary your whole adult life, but you weigh only 15 pounds more than you did at age 30 so you’re O.K. right? Wrong.

Boomer Belly Fat
The natural forces of Somatopause will shrink lean muscle and add stubborn fat in the belly.

Meet HGH, a powerful hormone that keeps us lean, young and strong and keeps all our biomarkers in the healthy range. With enough of it you can stay young and vital long into your elder years.

Unfortunately there’s a pivot point right around age 30 where there is a marked drop in your body’s natural production of HGH which, if unabated, will continue to decline for the rest of your life. This condition is called somatopause.

This precipitous drop in HGH leads to a severe drop in lean muscle mass and an increase in adipose tissue especially in the belly. On average, without proper exercise people will lose 10 lbs. of lean muscle mass per decade after the age of 30.

HGH decline graph
Unfortunately the youth hormone,HGH, diminishes as we age if we do nothing about it.

So, the aforementioned 60-year-old may only weigh 15 more pounds, but in actuality he/she lost 30 lbs. of muscle! Add that onto the gain of 15 lbs. and he/she actually has 45 lbs. more visceral fat – not a healthy condition.

Don’t be depressed, there are positive actions you can take to reverse this trend of HGH loss, read on.

From Hollywood to Main Street

If you want to know what’s truly hot and fashionable, look to Hollywood. Many aging actors have been regularly taking human growth hormones for years to remain thin and attractive for their careers. This was originally made known in a March 2012 article in Vanity Fair.

Although far from being a mainstream phenomenon, it is estimated that about 30,000 Americans are shooting up with HGH, a rapid rise from the estimated 2,000 that were doing so in the mid-1990’s.

One of the reasons is that HGH is more readily available now that biotech companies have learned to synthesize it through recombinant DNA technology; previously the only source was natural HGH from human cadavers, an obviously rare and expensive supply.

Somatopause – The Boomer Belly

Older people face a double whammy. Although they work out at the gym regularly and seem to be constantly dieting, as they age they lose more muscle mass and gain more body fat especially around the middle. Those long cardio sessions can’t seem to get the midriff reduced past a certain point.

This malady is called “somatopause” (So-MAT’-a-pause).  Somatopause is signified by energy decline, weight-gain (usually around the middle, and hips), loss of muscle, and wrinkled skin. Other symptoms include energy decline, a rise in LDL cholesterol and a lowering of the good HDL.

Somatopause is related directly to the decline of HGH being produced by the body by the pituitary gland as we age. It is an extrapolation of the term “menopause” and applies to both men and women whose natural production of HGH started a steady gradual decline since age 30 and continues to decline for the rest of their lives.

So, it begs the question, if somatopause is caused by the body’s natural decline of HGH, what if we were to increase the HGH in our system, would that reverse its effects? By most observations, the answer appears to be yes.

It All began With a 1990 Journal of Medicine Article

The late Dr. Daniel Rudman of Madison Wisconsin along with a team of researchers made a startling discovery in July 1990. They performed experiments on men age 61 to 81 to determine if HGH could cause a reversal in symptoms were succumb to during aging.

One group was given subcutaneous injections of HGH while the control group was not. HGH cannot be measured directly because it is detectable in the blood for only a few minutes; therefore they measured a byproduct called IGF-1 (Insulin Like Growth Factor). The more IGF-1 in the system, the more HGH is there as well.

HGH Drugs
After the 1990 publication of the Rudman study, HGH went on the market in many forms. But it is a pharmaceutical with risks.

At the start, both groups averaged less than 350 U per liter of IGF-1. After 6 months, the group given the HGH injections had levels of IGF-1 in the range of 500 to 1500 U per liter, a level found at a much youthful age, while the control group still remained at the original 350 level.

What was more astonishing was that with no other variables, there was: · An 8.8% increase in lean body mass · A 14.4% decrease in adipose tissue, aka body fat · A 1.6% increase in vertebral bone density.

It was concluded that the drop in natural HGH levels is directly responsible for much of the observable effects we call “aging”. And furthermore, that aging’s effects could be reversed if the level of HGH could be maintained at a higher elevation. This is the finding that launched a thousand ships and explains why today you get all those spam e-mails trying to sell you HGH and HGH releasers over the web. Who doesn’t want the fountain of youth?

The Vanity Medicine

There are roughly 74 million baby boomers in the U.S. alone and in contrast to previous generations that have reached older age, this generation is determined to remain young and vigorous. They seem to be looking for that magic bullet, or pill they can take to keep their looks and vitality. Should that magic pill be regular subcutaneous injections of HGH cost anywhere from $500 to $1,000 per month and carry unknown health risks?

Risks of Artificial HGH

If taking a pill, or in this case an injection, for prolonged youth seems too good to be true, well, you’re probably right.

Dr. Nicholas Perricone
In his book, Dr. Nicolas Perricone, “The Perricone Prescription”, warned of the risks of artificial HGH.

A respected source about anti-aging is Dr. Nicolas Perricone, a Yale affiliated dermatologist. In his book, The Perricone Prescription, he clarified the findings of the original Rudman studies as follows:

“As exciting as these results were, there was a downside. Subsequent studies using injectable growth hormone at similar doses to the first study found unacceptable side effects . . . The studies were extended to a period of a year or longer and researchers realized that prolonged supplementation could induce diabetes, arthritis or carpal tunnel syndrome, making the results very disappointing…Supplementation with injectable human growth hormone is still very experimental and we have not accumulated enough data to assure its safety”.

He goes on to explain that HGH is basically good, it’s the means of injecting high doses of HGH that causes health risks, therefore, it’s best to mimic our own body’s production of HGH.

Dr. Perricone goes on to say:  “Another very new and exciting strategy for growth hormone supplementation is to use amino acids or small peptides to trigger the body’s own release of HGH from our pituitary. This is a much safer method because we have normal feedback mechanisms and controls over a hormone when it is being produced by our own bodies. ”

Read our post:

The Promise of Successful Aging — An Interview with Superstar Dermatologist/Nutritionist Dr. Nicolas Perricone

Luckily, there are alternative ways of raising the HGH levels without costly injections and one of those is the neighborhood gym.

Look Younger and Lose Weight with HGH — The Natural Way

It is widely believed that certain forms of exercise will stimulate the body’s natural production of HGH in older adults. Since the body seldom produces compounds that will be harmful to itself, what better way to enjoy the benefits of HGH invoked youth without the health risks?

According to Phil Campbell, author of a fitness book, Ready, Set, GO! Synergy Fitness, natural HGH production can indeed be stimulated to produce outstanding physical results. He cites 160 biomedical research studies in his book.

Read our post on how to boost HGH naturally:

Stay Youthful by Biohacking Your HGH through Sprinting

His presents a new regimen which focuses on high-intensity training (HIIT). Such training, combined with proper sleep and diet, can spur the pituitary gland’s “pulsing” output of HGH. Campbell calls such HGH goosing a natural anti-aging regimen. And he stresses “natural”.

sprinting for health
To reverse Somatopause you can increase HGH naturally by high intensity anaerobic exercise like sprinting.

Anaerobic Exercise Should Be a Part of Every Fitness Routine

“The focus is not on endless hours of aerobic exercise, but on the incredible benefits of anaerobic exercise on the body’s hormone release system.

Short bursts – lasting 10 to 30 seconds – of intense activity can induce your body to naturally release HGH growth hormone by 530%, which is the substance that keeps you looking and feeling young.

The reason older professional athletes keep playing beyond their time, is due to the anaerobic exercise that they perform during practice. Anaerobic exercise – the hard and fast, sprinting types of exercise – is shown by medical researchers to make the body produce significant amounts anti-aging growth hormone,” says Campbell, and this keeps older players strong, lean and muscular”.

“Growth hormone is given to children with clinical stature growth problems to help them grow normally,” says Campbell, “however, it does not make adults grow taller, but it does reverse several measurable clinical factors of the middle-age spread, which has been named ‘the somatopause’ by researchers.”

Healthy vibrant boomers
You can stay young and vibrant as you age, not by taking HGH injections, but by boosting HGH naturally through “grunts and groans” of intense exercise.

“Anaerobic exercise should be a part of every fitness routine,” However, he cautions that physician clearance and a progressive build-up of the high-intensity exercise is necessary to prevent injury.

Conclusion

Youth and fitness are an associated pair. Conversely, pharmacology is closely associated with disease. Nature should always be preferred over drugs. Mankind’s quest for the fountain of youth may lie not in a bottle or in a syringe, but in the grunts and groans of intense exercise.

 

 

Inflection Points in Fitness

All progressive advancements takes several forms. It most commonly consists of small increments attributable to continuous improvement, or something the Japanese call “Kaizen”. Then, boom, an occasional event occurs that truly causes progress to surge forward, the discontinuous change. We call this an inflection point. The world of fitness has experienced its fair share of these.

Inflection points are points in time, where due to an invention, cultural shift, or a “tipping point”, a phenomenon occurred for the rapid adoption of a product, practice, or idea that causes a leap in progress.

Cases in point would have to be the invention of the personal computer, iPhone, iPad, and social media.  Give credit to whomever you want, Steve Jobs, Bill Gates, Mark Zuckerberg, or IBM, but the introduction of those products caused inflection points and the human race will never be the same again.

We contend the world of fitness has and continues to go through inflection points.

Inflection Points in Fitness

We’ve pondered about the inflection points in the fitness industry and here are some observations:

  • Joseph Pilates develops his Pilates method focusing on the core (circa 1924)
  • The Jack LaLanne brings exercise to the masses via the new medium of television (1951)
  • President’s Council on Physical Fitness & Sports emphasizes exercise to the entire population (1960)
  • Surgeon General’s Report on Dangers of Sedentary Living (1966)
  • Kenneth Cooper coins “Aerobics” (1968)
  • Arthur Jones invents the Nautilus circuit time efficient strength training (1970)
  • Dance Aerobics becomes popular (1970)
  • Lydia Bach develops The Lotte Berk Method for feminine strength and flexibility (1970)
  • Ray Wilson and Augie Neito develop the Life Cycle (1975)
  • “Pumping Iron” movie about Arnold Schwarzenegger popularizes muscle building (1977)
  • Development of Feedback Systems on exercise machines captures metrics and motivates users (1980’s to today)
  • Elliptical Trainers and Cross Trainers take stress off of aging joints (1995)
  • Express Gyms – low cost gyms for the masses develops simultaneous strength and aerobics (2000)
  • Mind/Body Exercise offers body weight strength training with focus on flexibility and calming of the mind (2000)
  • CrossFit takes extreme fitness to a cult level (2000)

Jack LaLanne Breaks Stereotype and Brings Exercise to the Masses

It takes a lot of courage to stick to your convictions and fight the naysayers. You have to understand what the world was like before Jack LaLanne. Nobody exercised. Even many of the sports heroes of the time smoked and drank. Jack was labeled as a weirdo for espousing the benefits of exercise and sound nutrition.

Jack Lalanne
Jack Lalanne brought exercise to the masses via the medium of television.

In the 1950’s, coaches told athletes not to lift weights because it was bad for them. It wasn’t until the late ’70s when the Dallas Cowboys hired the first strength coach that people paid real attention to strength training, something Jack was preaching all along.

 

Even doctors were against it at the time. And culturally, if you exercised you were considered odd. But it took a guy like Jack who got the nutrition and exercise bug early in life to bring it to many people.

From 1951 to 1984 he sat in front of millions of TV viewers and urged them to exercise with him. “The Jack LaLanne” show brought fitness right into the home and simplified it. While the kids were taking physical education at school, mom was doing scissor legs in the living room.

What’s more is that LaLanne opened, what is believed to be, one of the U.S.’s first health club in 1936 in Oakland. He invented equipment that is standard-issue in gyms today, such as the leg extension machine. He encouraged people — including women and seniors — to lift weights at a time when many doctors believed it was unhealthy.

President’s Council on Physical Fitness & Sports

This was a national council formed in the U.S. in 1956 in the post war era by the Eisenhower administration. There was deep concern about the physical fitness of American children when compared to their European counterparts and the Soviet adversary during the cold war.

The council gained steam under the Kennedy administration. A full blown advertising campaign was launched with the aid of the Advertising Council. Boomers were inundated with TV commercials by Bud Wilkenson holding a football helmet and promoting the benefits of exercise and sports.

The Council is active to this very day and has had such prestigious chairpeople as Arnold Schwarzenegger, Jim Lovell of Apollo 13 fame, and Lynn Swann the famous NFL football player noted for leaping catches.

As bad as the youth obesity problem is today, we can only imagine how worse it could be without this awareness prod by the Council.

Surgeon General’s Report on Physical Activity and Health

Maybe LaLanne’s evidence of the benefits of exercise were too anecdotal for most American’s but fitness got the respect it deserved in the summer of 1996 by the most credible source, the U.S. Surgeon General.

A report was issued that unequivocally equated sedentary lifestyle and lack of exercise to decreased quality of life, increase in disease, and increases in health care costs and decrease in life expectancy.

The report was timed to capitalize on attention focused on the Centennial Olympic Games in Atlanta, Georgia, also revealed 60% of Americans did not exercise enough to enjoy any health benefits, and 24% were completely sedentary.

The consequences of an inactive lifestyle resulted in a higher risk of coronary heart disease, more symptoms of depression, higher incidences of type 2 diabetes…and the list went on.

Also at that time the Centers for Disease Control (CDC) issued a supporting report that the cost to the U.S. health care system of treating millions of cases of preventable diseases runs into billions of dollars each year.

Dr. Kenneth Cooper Educates the World to Aerobics

Dr. Kenneth Cooper introduced a major inflection point, that of proactive disease prevention as opposed to after-the-fact disease treatment. How much better is the quality of life and how much lower would health care costs be if we could markedly decrease disease from occurring in the first place.

Dr. Kenneth Cooper
Dr. Kenneth Cooper popularized the notion of aerobic exercise and its connection to better health.

With the writing of his first book Aerobics in 1968, Dr. Cooper has advocated revolutionizing the field of medicine away from disease treatment to disease prevention through the magic bullet of aerobic exercise.

Research for the book was based on his groundbreaking work as a U.S. Air Force flight surgeon and director of the Aerospace Medical Laboratory in San Antonio. Aerobics introduced Cooper’s 12-minute test and Aerobics Point System.

 

Although it’s a household word today, the concept of aerobics was ground breaking at that time. Cooper introduced a new word and a new concept to the world. Millions of people started exercising, motivated by his preventive medicine research.

Arthur Jones Brings Out Advance Strength Machines

In the early days of strength training, before hydraulics, pneumatics, and stretch bands, exercisers used mostly free weights (with the notably exception of Charles Atlas’ Dynamic Tension, or isometric contraction).

Arthur Jones
Arthur Jones invented the Nautilus circuit training which allowed people to strength train without intimidating barbells and dumbbells.

Yes, there were rudimentary weight machines using pulley to create resistance for various parts of the body where dumbbells and barbells don’t work, like quads, hamstrings and lats. Inventors like Joe Gold and Jack LaLanne come up with various home-made contraptions that did the job reasonably well.

But around 1970 a rather acerbic inventor by the name of Arthur Jones brought out the Nautilus machine. Although it promoted the nautilus cam as the “secret sauce” to delivering the proper resistance as muscles contract and are in different positions. It was really the multiple stations, the isolation of muscles to be exercised and the advancement of the circuit that was groundbreaking.

Nautilus centers sprang up all over the U.S. Nautilus ruled the roost until around 1982, when other competing forms of machinery made it on the scene, but it definitely offered us a new model.

Cardio Machines

O.K., with Kenneth Cooper evangelizing on the benefits of aerobics and with strength training machines becoming a new model for fitness centers, Ray Wilson and Augie Neito brought the first popular cardio machine to health clubs. It’s legendary how Augie drove around the country (excuse the pun) peddling this new device to club operators. Only by banging on a lot of doors did the product finally gain traction.

That single invention gave people indoor stationary workouts. It was a consistent workout in good weather and in bad.

Pumping Iron

Oftentimes it’s not an invention or a book, but a movie that creates the popularity of an idea or accelerates its awareness. The 1977 movie, Pumping Iron, spread more knowledge about bodybuilding and dispelled myths about the aficionados in this space.

Pumping Iron
Arnold Schwarzenegger popularized muscle building in the movie “Pumping Iron”.

The movie’s star, Arnold Schwarzenegger, was a young protégé of Joe Gold and of Joe Weider and it was the sheer power of his charm and screen presence that motivated many viewers, both men and women, to sculpt their bodies. It certainly fueled the Gold’s Gym franchise growth to say the least.

 

Dance Aerobics

There was an event that was the equalizer, that started to make fitness less of a male pursuit, and more co-ed. Dance aerobics brought fitness to women and changed the format to one of group classes that were fun. It paved the way for women of all fitness levels and backgrounds to venture into clubs. It all seems so obvious now, but it really was groundbreaking at the time.

Dance Aerobics was popularized by Judy Sheppard Misset with Jazzercise which she started in 1970. Prior to that time, women were rare at studios and rarer still at health clubs. But since women love to dance, it was the single best way to introduce them to fitness.

A couple of decades later Zumba, another dance exercise fitness program was created by Colombian dancer and choreographer Beto Pérez during the 1990s. It started off in Columbia but took the U.S. by storm. People were attracted to upbeat Latin music and intense dance moves.

Lotte Berk Method

Lydia Bach was traveling the world when she stopped off in London and discovered an obscure exercise routine developed by Ms. Lotte Berk. Lotte believed in exercises that were tough and built up core and leg muscles but were also “sexy”.  Lydia was so impressed she bought the rights to the unique protocols and brought them to New York City in 1970.

Lotte Berk Method
Lydia Bach was the originator of the Lotte Berk Method which develops highly feminine bodies. Today it is copied by multitudes of “Barre” classes.

The Method in New York was discovered by dancers and actors as a quick sure way to tone up their bodies and it exploded on the scene. Today there are many copycat derivatives to the original all using some form of the name “barre”.

 

In parallel, and much earlier, in the 1920’s, Joseph Pilates developed his methods which also focus on muscle strengthening and lengthening and of focus on the core which he referred to as the “powerhouse”.  To this day it is a highly sought after exercise protocol

Read post about the Lotte Berk Method

The Elliptical Trainer

The development of truly new innovations in biometrics had started to top off until in 1995, Precor hit a home run with the elliptical trainer. With aging boomers and many people suffering from aching knees and ankles from street running welcomed it with open arms and now it is rapidly displacing stair climbers and cutting into treadmills as the cardio equipment of choice. This is a prime example of hitting a behavioral shift in a population segment.

Yoga Fitness Stems From Age Old Practices

Yoga has been around for 6,000 years and Pilates since World War I. But in the early 2000’s they really took off. What gives?

Well, a lot of it is attributable to those aging boomers that popularized the elliptical trainer. It’s all part of a newer, kinder and gentler world of physical fitness which emphasizes stretching, flexibility, balance and relaxation. Today’s Mind-body practices such as tai chi, Pilates and yoga fit are enjoying spreading popularity.

Like Pumping Iron, yoga went Hollywood in 1998, Madonna released the CD “Ray of Light” with a Sanskrit chant. Then supermodel Christy Turlington appeared in Vogue to introduce her sexy line of yoga clothing and was featured in a landmark Time Magazine article.

By 2003 over 15 million Americans were practicing yoga, 28.5% more than the year before. Although its growth has leveled off yoga classes can still be found in every town and hamlet.

Express Gyms

Express gyms are a concept that wasn’t supposed to work. All the brightest and the best the health club industry totally missed it. It took an upstart outsider like Gary Heavin of Curves for Women who developed affordable resistant machines using automobile shock absorbers to come up with a 20 – 30 minute workout that was both cardio and strength building.

Heavin popularized the concept of women-only health clubs. He offered overweight women dignity. “No mirrors, no men, no lies”. The concept caught on like a prairie fire on a hot Texas night. From one prototype club it grew to a franchise of thousands.

Curves for Women
Curves for Women gave deconditioned women dignity and a very time efficient workout.

Because his machines were compact and were total-body, clubs with the tiniest footprints sprung up everywhere. Soon there were a multitude of copycats.

What’s interesting about this phenomenon is that it was not driven by new technology. Circuit training was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England.

ile as well, having been developed by a high school football coach who eventually formed HydraFitness around 1970 to sell it as a commercial product.

Silver Sneakers

In 1992, Silver Sneakers was founded by Mary Swanson, whose heart attack surviving father served as the inspiration for the nationally acclaimed fitness program specifically for seniors.

Today, more than 14 million people are eligible for the Silver Sneakers benefit at no additional cost through more than 60 health plans, including the nation’s leading Medicare Advantage health plans, Medicare Supplement carriers and group retiree plans.

With the aging population, Silver Sneakers is ubiquitous and can be found in gym, YMCA’s, senior centers and community centers.  It’s low intensity and often uses chairs to reduce the risk of falls and overextending.

 

The Cross Fit Phenomenon

At the extreme opposite pole of Silver Sneakers for the elderly, is CrossFit for the buff youth.

CrossFit was created by Greg Glassman and Lauren Jenai in 2000 and it has blossomed into 13,000 locations worldwide.

The regimen consists of functional movements that aim to increase individual work capacity and is applicable to other sports activities. CrossFit also encourages its members to follow a Paleo diet.

Future of Fitness
With all past advances in fitness, where will be go from here?

CrossFit is promoted as both a physical exercise philosophy and a competitive fitness sport, incorporating elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman, and other exercises.

What portends the future?

The most interesting point is that the homo sapien body has not evolved appreciably in 100,000 years. Muscle will respond to the same stimuli today is it then at the dawn of mankind. But we keep coming up with newer ways exercise. Some of it is time efficient, some respond to new information such as Dr. Cooper’s evangelizing cardio exercising. Some are merely more affordable. Whatever. We can’t wait to see the next hot trend.

3 Anti-Aging Biohacks for Life Extension

Yes, there are scientifically proven ways to live longer, with more vibrancy and less disease, without taking drugs. Here are 3 simple biohacks to extend your life, health and vibrancy.

As of this writing the average lifespan in the U.S. is just shy of 79 years.  But a more important number is what is the average healthspan?  Who wants to extend their life if it will only bring misery to themselves and their family at end of life? Nobody wants extended decline in a nursing home, or the heartbreak of years of dementia. The answer is the dual goal of extending “lifespan” and also of extending “healthspan”.

We will offer 3 straightforward actions you can adopt today to extend both.  And, it doesn’t have to cost you anything.

First a couple of key concepts…

The Comforts of Modern Life Work against Healthy Aging

Homo sapiens did not evolve as a species to be bathed in abundant food, warmth, and leisure 24/7/365.

Stress Free Living
Evolution never designed homo sapiens to be physically stress free, having it too good shortens lifespan.

There are health pathways and longevity genes that get turned on in our bodies when we are moderately and briefly stressed, i.e. “That which doesn’t kill you, makes you stronger”.

Certain small amounts of stress induces hormesis. Hormesis is a biological condition in cells where a little bit of something slightly invasive or toxic causes the cell to develop defensive mechanism to fend off future threats to its life. The key is that the stress be moderate and temporary, obviously not of such a nature to be permanently harmful.

Certain stressors are good for the epigenome which is responsible for gene expression and the effective repair of our DNA.

We’re all aware of DNA from high school biology otherwise known as your genome. Perhaps you or someone in your family has had their genome sequenced.  DNA is responsible for replicating cells as perfect matches, it called “expression”.

But we know from science is that gene expression is sometimes not an exact replication. That may be due to damaged DNA. Normally DNA is constantly being repaired by something called the epigenome.  Unfortunately as we age the epigenome becomes faulty and gene expression goes slightly out of whack and thus we show the signs of aging:  grey hair, wrinkles, and susceptibility to age related diseases.

Strong Woman
“What doesn’t kill you, makes your stronger”. The concept of hormesis is that a little stress will strengthen organisms and extend lifelines even in humans.

NAD+ to the Rescue

Scientists believe there are ways to improve the health of the epigenome by increasing the amount of sirtuins in our cells. Sirtuins are responsible for proper functioning of the epigenome. We naturally have sirtuins but their efficacy is highly reliant on the availability of a co-enzyme called NAD+.

Here lies the rub. NAD+ diminishes with age as much as by 50% when we reach our later years. So, less NAD+ means less effective sirtuins, which leads to less effective epigenome which then leads to poor gene expression. The continuation of poor gene expression is believed to be upstream to all the 9 hallmarks of aging such as telomere shortening, slowing down of the mitochondria, and seven others.

And it’s these hallmarks which precede those ugly age related disease we fear such as diabetes, heart disease, cancer, and Alzheimer’s.

It begs the question, what if, way upstream, we could raise our NAD+ levels which would then improve sirtuins and then our epigenome, could we then slow down the aging process and extend life?  There are many scientists that believe that is true such as Dr. David Sinclair of Harvard and Dr. Leonard Guarente of MIT.

You can’t ingest NAD+ supplements but there are a couple of precursors that turn into NAD+ such as NMN and NR.  But, here at FitCommerce we advocate first for physical and lifestyle ways to improve health and there are three actions you can adopt today to increase the levels of NAD+ and sirtuins to lead to better health.

NAD declines with age
NAD, which keeps our epigenome healthy, unfortunately declines with age. If we can mitigate its decline, we can extend lifespan.

All three actions will stress our cells to induce hormesis. This will channel the sirtuins to shift cells from “growth mode” to “repair mode” and tune up our epigenome.

  1. Fasting

For years it was believed that constant calorie restriction would prolong human life since it was proven in the labs with yeast, worms, and mice. That is, if you only consumed, say, 70% of the normally prescribed amount of calories every day, you will live longer and healthier. It turns out that it’s only partially right. A better way is some form of intermittent fasting, periods of no food at all.

Regular intermittent fasting is a surefire way to slow down aging and the related diseases associated with it. It does this through a process of autophagy which is triggered by a drop in blood glucose when you don’t eat. Your whole body goes into defensive mode and channels its energy from growing cells to repairing the cells it already has.  Autophagy cleans up cellular “junk” and repurposes it to repair cells.

IGF-1, insulin like growth factor, is necessary for young children to grow properly, but in adults it purportedly can aid in the growth of cancer cells.  Fasting will also decrease the levels of IGF-1 in your body.  And it will promote healthier stem cells which allows for more well-formed cell replications.

Finally, with all those sirtuins that are stimulated by the increased NAD, certain ones have been shown to reduce cancer growth.

See our post: “Starving for Brain Health” for a longer explanation of autophagy and fasting methods.

Bonus Points:

After fasting and you go back to eating regularly, try skipping breakfast or delay it for 2-3 hours later than your previous habit. This will lower your glucose and insulin levels. Try also lowering your protein intake, especially animal proteins. High protein levels activated mTOR to foster cell growth but not cell repair. It’s cell repair that extends life.  And, finally, do what your mother told you and eat your vegetables. Displacing animal based foods with plant based foods fosters better health.

  1. High Intensity Exercise

It’s well understood that exercise, of any kind, fosters better health. That doesn’t change. And, there are a multitude of exercise modalities are out there, all have niches depending on the goals of the exerciser: strength, endurance, flexibility, body composition, etc.

But there is a family of exercises that helps lengthen lifespan. Those of high intensity interval training (HIIT).  These are exercises that are particularly high in intensity and are anaerobic to the point where you reach muscle failure and are out of breath. This condition stimulates autophagy and raises beneficial HGH.

Yes, aerobic exercise is good for you but it’s the anaerobic exercise that really stresses your cells to go into defensive repair mode which is why it extends lifespan.

The bonus of HGH, human growth hormone, is a good thing for your entire body but our natural levels drop as we age. Anaerobic exercise boosts HGH.

For more on HGH see our post on: Stay Youthful by Biohacking Your HGH through Sprinting

 

 

  1. Cold Therapy

The 3rd longevity hack is cold therapy. Again when our cells are mildly stressed they go into “survival mode” and feeling temporarily cold will trigger this as well.

Cold Showering
Taking a cold shower is mildly stressful enough to stimulate hormesis and offers a lot of benefits.

From a longevity perspective scientists believe cold therapy will boost the components of anti-aging: sirtuins, AGPH and mTOR.

From a health perspective cold therapy will boost Norepinephrine and glutathione. The body’s reaction to this stress is to raise metabolism which is good for weight modulation.

For regular practitioners cold therapy is also believed to increase brown adipose tissue, or brown fat which is actually “good fat”. Brown fat is a defense mechanism against cold and is a living tissue. It is so thin along the upper back as to be unnoticeable.

As opposed to your regular everyday white fat, brown fat is metabolic. It has a lot of mitochondria which causes it creates heat and thus burns calories. Brown fat is prevalent in babies and young children but diminishes as we age. Cold therapy will increase brown fat, more so in the young than the old.

Hw to Adopt Cold Therapy in your Routine

The goal here is to stress our cells to go into defensive mode and promote hormesis, it’s not to harm ourselves.  Some people practice cryotherapy where they expose themselves to -200°F for several minutes. Others like to actually fill a bath full of ice water and totally immerse into it. Tony Robbins starts each day by taking a plunge into 57°F water.

Those of you that live up north can incorporate outdoor walking in winter with a light covering. Just get cold enough to shiver but not get frostbite for God’s sake.

For the rest of you, try a morning cold shower routine. Here’s how to get started. Start the stopwatch setting on your smartphone and get under the shower – it’s on fully cold, just take the plunge. Stay as long as you can. Get out and see how long your stayed.

Let’s say you were able to stay in for 90 seconds, that’s good. Now the next day do it again but increment your stay slightly longer, say by an additional 15 seconds. You can do it, it’s only 15 more seconds.

Then each morning add another 15 seconds until you get to 5 minutes.  Some people stay under for up to 10 minutes.  Any longer than that probably won’t yield any more benefit. The minimum effective dose is 5 minutes.

A Prescription for Boomers

Healthy Boomer Couple
Boomers should discard the notion of total stress free living, adding just a little intelligent physical stress can expand both healthspan and lifespan.

These three hacks are good for any adult at any age. After all aging doesn’t start at age 40, it starts at age 20, you just don’t see it, it’s all at the cellular level.

For boomers, everything favorable has already declined: testosterone, estrogen, HGH, NAD+, the list goes on. So, it’s paramount for boomers to adopt these and other regiments to remain in vigorous good health for as long as possible. If not for you, do it for your loved ones.

Stay Youthful by Biohacking Your HGH through Sprinting

Yes, aging may be inevitable, but there is one proactive action you can take dramatically slow the process down.

As we age, we experience hormonal changes to the body, but one in particular has a multiplier effect — and that is human growth hormone (HGH).  Our bodies produce a lot of it when we’re kids and in a growth stage and then when we’re done growing it diminishes quite rapidly and continuously.

Elderly Couple
Aging is a natural process but by boosting the HGH hormone we can slow it down.

Why Should we care?

HGH is a naturally occurring hormone produced by the pituitary gland. It aids in cell regeneration, and cell reproduction. It helps to maintain, build, and repair healthy tissue in the body, brain and organs.  Professional athletes and body builders realize that it helps to build muscle mass, boost metabolism, and burn fat for optimum physical performance.

But the net of it for us normal people is that HGH is a youth hormone and higher levels of it purportedly have anti-aging effects.

HGH levels Decline with age

How much does it decline? A lot!  For example a pre-puberty youth can produce about 1,500 micrograms of HGH per day, entering adulthood, the level begins to drop to about 20% at age 30. Elderly people can only produce about 50 micrograms per day, or somewhere around 3.3% of that early baseline.

HGH levels drop with age
We start life with high levels of HGH but it quickly starts to diminish as we age.

What can we do about it?

Well, we can ignore this fact and keep getting more frail, and wrinkled. Or, we can try to boost our HGH to maintain our strength and vitality. Although HGH injections are available, let us suggest a natural means to boosting. It’s called high intensity exercise.

FitCommerce was first made aware of this concept by a contributing article by personal trainer Phil Campbell. This was shortly after he published his seminal book: Ready Set Go! Synergy Fitness.

In case you missed it, here are some excerpts.

Clinical Research

There is a continual degradation of functioning cells that is commonly referred to as “aging”. The DNA and the cells they reproduce are no longer perfect copies but are damaged copies. Many age-related diseases are also attributed to this occurrence.

In one study, researchers compared HGH levels in several ways — resting (for a baseline measurement), after a 6-second cycle sprint, and after 30-second cycle sprint. Researchers also measured growth hormone for hours afterwards to see how long HGH stayed in participant’s bodies after exercise.

The key is that this is an anaerobic exercise, which is at an oxygen deprived state rather than an aerobic exercise which supplies plentiful oxygen such as jogging.

The 6-second sprint method elevated HGH somewhat, but didn’t come close to the body’s release potential. The 30-second all-out effort sprint experiment increased HGH by 530% over resting baseline and 450% over the lesser intensity 6-second sprint.

Like earlier research studies, HGH stayed elevated for 1.5 to 2 hours after the sprinting program. And according to the researchers at the University of VA, the HGH released during exercise targets body fat for up to two hours after training.

Anaerobic sprint workouts can be performed in many different ways — cycling, swimming, skiing, running, XC skiing, to a lesser extent power walking. It can be performed in the gym on an elliptical trainer, stationary bike, recumbent bike, or a treadmill.

FitCommerce Takeaway

HGH is a powerful anti-aging (and anti-middle-aging), body fat reducing, muscle toning, hormone in your body. And this vital hormone can be increased by 530% with specific types of anaerobic fitness training. Natural is always better, don’t take injections or supplements until you try this method.

Coincidentally, David Sinclair, the noted Harvard researcher on why we age and how to prevent such, suggests that our bodies benefit to certain types of stress to stimulate pathways to reduce aging. Of the several, the two simple ones he put forth were intermittent fasting and exercising until you’re “out of breath”.  A nice tie in to Phil’s theory.

A FitCommerce suggested protocol

Sprinting on beach
A great way to boost HGH levels is to do barefoot wind sprints on a beach or ball field.

Here’s a suggested protocol that we here at FitCommerce subscribe to (for the warm months of the year if you live up north).  Find a well maintained soccer or athletic field that is devoid of anything but soft grass, or find a nice beach.  There’s added benefit if you also sprint barefoot.

Mark off about 100 yards. Sprint as hard and as fast as you can for the 100 yards, or whatever you’re capable of. You will be totally out of breath, then walk back to your starting place, you’ll recover your breath on the way back, then do it all again.  In the beginning you may only be able to do this 2-3 times, build up to 5-6 times twice a week.  Make this a habit for life.

At age fifty-something Phil Campbell used to sprint up the stairs at a football stadium. This is for you hardcore jocks that really want to push the envelope.

 Simple Habits to Slow Down the Effects of Aging

About Phil Campbell

Phil Campbell
Coach Phil Campbell

M.S., M.A., C-PT, American College Of Sports Medicine, A certified personal trainer, Phil Campbell works with athletes to improve speed and agility. He also spent two decades of his career as a senior hospital administrator where his access to renowned researchers and scientists enabled him to infuse his training systems with hard data. He is the author of Ready Set Go! Synergy Fitness which can be purchased on Amazon.

 

The Antidote to Overwhelm is the Power of Full Engagement — An Interview with co-author Tony Schwartz

Power of Full Engagement
Tony Schwartz co-authored this landmark book with Jim Loehr.

By nature, we human sapiens evolved to be cyclical creatures. And when we work, play, or create in bursts with sufficient down-time in-between is when we’re most productive.  But when we take on a task marathon style without breaks is when our productivity and creativity craters. The principles of periodization training in exercise can also be applied to other aspects of our lives – it’s all about stressing ourselves physically, mentally, emotionally and spiritually followed by sufficient recovery that is the secret sauce to boundless energy, joy and full engagement. In this interview Tony Swartz, co-author of the Power of Full Engagement teaches us the basic principles. Read on.

Good Morning, Tony, your book The Power of Full Engagement has certainly caught our attention in that it not only offers a new personal life management paradigm, but productive habits that minimize bad stress and over-work are a crucial ingredient to “wellness”.  Interestingly, it draws from proven techniques in athletic training.  How did you ever make a connection?

Tony Schwartz:   “My partner, Jim Loehr, is a sports psychologist who 25 years ago began working with world-class athletes to help them perform better under pressure – everyone from Pete Sampras to Ernie Els to Dan Jansen to Eddie Cheever.  When Jim and I began to work together, it dawned on both of us that the demands high performing executives were facing vastly exceed those of any athletes Jim had ever trained.  Our clients get far less time to “practice” than athletes do, they have a much shorter off season and they have to sustain careers for many more years than athletes do. ”

“Time is finite . . . Energy, on the other hand, can be expanded “

Now, in a nutshell, how do you define “Full Engagement”?  And even though we may think so, why are most of us not fully engaged?

Tony Schwartz:   “Fully engagement simply means “firing on all cylinders” – being physically energized, emotionally connected, mentally focused and spiritually aligned.  Most of us get disengaged simply because the demand in our lives begins to exceed our capacity – a function both of the growing pressures we all face and the inexorable process of aging.  That’s why training is so important: it’s the only way to build and sustain capacity.”

Active Woman
Time is finite but energy is infinite — a fully engaged woman

Can you say a little more about the four dimensions of energy?

Tony Schwartz:   “Sure.  At the physical level, which is fundamental, we’re talking about the quantity   of energy. At the emotional level, it’s the quality of energy from negative to positive. At the mental level, it’s the focus   of energy. And at the spiritual level, it’s the force of energy. All four forms of energy are necessary, none is sufficient by itself. ”

Most of us today are fairly skilled in “task management” with our day timers, iPhone apps and checklists, some of us may even practice a Steve Covey method of using quadrants of “importance” vis-à-vis   “urgency”, but your book places the emphasis in managing energy and not time. Can you enlighten us?

 

“Whatever you invest your energy in gets stronger.  Anything you stop investing energy in atrophies and eventually dies. Energy is fundamental to everything we do.”

 

Tony Schwartz:   “Time is finite. We have only 24 hours in a day, 168 hours in a week. Most of us don’t have any more time left and we’ve done about everything we can think of to use our time more efficiently.  Energy, on the other hand, can be expanded.  The research is clear, for example, that you can take an 80 year old woman, expose her to resistance training 20 minutes a day three days a week, and in a matter of a few months, she’ll dramatically increase her strength. The same is true about other domains of our lives.  Whatever you invest your energy in gets stronger.  Anything you stop investing energy in atrophies and eventually dies. Energy is fundamental to everything we do.”

“In order to be fully engaged — and maximally productive — it is critical to periodically disengage. “

We’ve all been programmed to be linear. That is, if you work an 8 hour day you’ll have so much output, so therefore if you work a 9 hour day, you’ll have that much more output, or if you skip that 15 minute break, you’ll have 15 minutes more output, but you challenge this notion, can you please explain? 

Tony Schwartz:   “All great athletes understand the concept of periodization – the managing of work-rest ratios. In order to be fully engaged — and maximally productive — it is critical to periodically disengage.  The culture we live in disparages renewal and recovery and celebrates continuous work.  People use words like “crazed” and “overwhelmed” with a certain pride in describing their lives. Think about it: is being crazed or overwhelmed truly healthy? The most powerful way to sustain high energy is to take intermittent periods of rest throughout the day.  That could be as little as a few minutes, so long as the disengagement is complete. Answering your email isn’t a particularly good way to restore energy, for example. Getting up, taking a walk, working out, hydrating, eating something, or making a phone call to a loved one are all ways to change channels and refuel the system – not just physically, but also emotionally and mentally.   ”

“The best way to recharge mentally is simply to turn off the switch – to get off the thinking track”

Many of our readers may be aware of interval training in fitness, but you say that the principles of interval training also have applications in the emotional, metal and spiritual realms. Can you give us examples? 

Tony Schwartz:   “The point is that we not only get depleted physically in the course of a day, but also emotionally, mentally and spiritually.  A good friendship is a source of emotional renewal.   So is listening to music.  The best way to recharge mentally is simply to turn off the switch – to get off the thinking track.  It’s interesting that most people say they get their best ideas when they aren’t consciously thinking – in the shower, or while taking a run, or while puttering in the garden.  Spiritually there are many sources of renewal – prayer, meditation, journaling, time spent in nature, being of service to others.  The point is that we can’t simply expend energy constantly. Instead, we need to think of ourselves as sprinters rather than marathoners.  Fully engage for a period of time, and then fully disengage.  That’s critical in every dimension of our lives. ”

Get off the thinking track
Paradoxically, the best way to recharge mentally is simply to turn off the switch – to get off the “thinking track”.

“We need to think of ourselves as sprinters rather than marathoners.”

We were particularly moved by your notion of “Realistic Optimism”. It sounds like a difficult balancing act. Can you explain the notion and why it’s so important? 

Tony Schwartz:   “We believe deeply in the value of holding opposites. Optimism is an expression of positive energy, which all kinds of evidence suggests is critical to high performance. Having said that, unfettered optimism may simply be a form of stupidity.  You don’t want to be driving towards a brick wall at 60 miles an hour and feeling optimistic that you won’t hit it.  That’s where realism plays a critical role.  Realistic optimism means recognizing the facts in any given situation and then focusing on the most hopeful and empowering potential outcome. ”

“You know a ritual is in place when you no longer push yourself to a particular behavior and instead feel pulled by it.”

Some of our readers may have to deal with behavior change such as in the diet and exercise arena. But you harp upon the power of rituals and its impact on behavior change. Can you explain its importance?

Tony Schwartz:   “We are creatures of habit and we tend to resist change.  Will and discipline turn out to be wildly overrated. Only 5% of our behaviors are consciously self-directed.  The rest we do automatically or in reactively in the face of a demand.  If you have to think about something for very long you won’t do it for very long. Rituals are highly precise behaviors that become automatic over time. When it comes to fitness, for example, it is critical to have fixed times and days for working out, and a clearly defined routine.  You don’t want to waste precious energy getting yourself to a task that is already difficult or deciding what exactly you are going to do.  Rather it should become as automatic as brushing your teeth.  You know a ritual is in place when you no longer push yourself to a particular behavior and instead feel pulled by it. ”

These are new and unfamiliar notions you put forth in your book. How have you measured success as to whether these techniques actually work? 

Tony Schwartz:   With athletes, we measure by the numbers.  They aren’t interested in anything but results. With executives and other professionals, we measure success by helping them to define very clearly the outcomes they are seeking, and then return to them periodically to see how exactly how they are doing and how others perceive they are doing.  Our most powerful evidence is the incredibly high percentage of people we see who swear by our work and keep coming back to work with us.  What we’re offering is a training system for life.  No athlete would expect to be able to compete at the highest levels without training regularly. Why should an executive or a teacher or a lawyer expect to excel over time without working the muscles that serve their professions – not just biceps and triceps, but also muscles such as patience, compassion, integrity, commitment and confidence.  ”

Tony, where can this go? Are there any new ideas incubating in your mind to evolve this approach going forward? 

Tony Schwartz:   Over time, my dream is to deepen and extend this process – to build a cadre of people who are committed to lifetime training in all dimensions, and who are willing to invest time and energy in that pursuit year in and year out.  Ultimately this means focusing not just on changing specific behaviors, but on understanding and overcoming the resistance that inevitably arises along the way. It also means beginning to think of ourselves as whole human beings – recognizing that the physical, emotional, mental and spiritual dimensions of ourselves all influence one another, and must all simultaneously be cultivated to live rich, complete lives.”

 Thank you, Tony.

About Tony Schwartz

Tony Schwartz is a best selling author and a nationally recognized authority on performance, change and growth. He co-created LGE Performance Systems’ Corporate Athlete® Training System. He is also co-author with Jim Loehr, Ed.D.,  The Power of Full  Engagement

Tony has been a reporter f

Tony Schwartz
Interviewee Tony Schwartz

or the New York Times, an Associate Editor at Newsweek, a staff writer for New York   and Esquire Magazines   and a columnist for Fast Company. In 1988, Tony co-authored The Art of the Deal with Donald Trump, which became an international bestseller. In 1995, Tony wrote What Really Matters: Searching for Wisdom in America   and in 1998, co-authored Work in Progress with Michael Eisner, chairman of the Walt Disney Company.

Tony has lectured widely, leading keynotes and workshops for senior executives at companies including AT&T, Salomon Smith Barney, The Estée Lauder Companies, McDonald’s, CSFB/First Boston and the Thomson Corporation, as well as for organizations including the Harvard Business School, the Weatherhead School of Management and the Episcopal Church Pension Fund. Tony has appeared on many radio and television programs including Good Morning America, Charlie Rose, CBS News and National Public Radio.

 

Entering Your Golden Years? Managing your IRA disbursement can be Tricky

Contrary to those TV ads by the big mutual fund firms most of us won’t have the $2-3 million in retirement savings when we reach 65. But we can enjoy a retirement that gives us some play money today and protection for our spouse and heirs tomorrow.  Here’s how the math works.

Congratulations boomers you made it to retirement.  Perhaps you’ve looked forward to this day of no more work, no hellish commute, it’s now time to kickback and let the days drift by. If you’re like most new retirees from the private sector, you most likely don’t have a pension — you have to live off social security and your own IRA savings.

retired couple camping
Ah, the golden years, lovely today, but what about tomorrow?

Hopefully, you’ve maxed out your social security contributions during your working years and have delayed taking social security payments so that you have the maximum payout. The good news is that it’s fairly certain you will have those payments for life.  There will be a revolution if the federal government tried to cancel social security payments.

Even if you don’t believe you’ll live a long time, you have to consider the financial needs of your surviving spouse. Would you want to leave them destitute because you ‘lived it up’ a little too much during your early retirement and burned through the money?  Even though your spouse, at age 66 or greater, is entitled to social security “survivor benefits” at 100% of what you receive, you’re best to assume they’ll live many years after you’re gone, and that will impact your IRA withdrawal strategy.

Living off your IRA presents an interesting math exercise. Just how much money can you pull out each year and not run out of money before you die?  Just what is the mathematical equation to figure it out?  The missing piece in the equation is: we don’t know how long we’ll live. Is it 15 more years? 25? 30? Who knows? It definitely presents a challenge.

Remember the book, “Die Broke”? The author, Stephen Pollan, advised your net worth should be zero on the last day of your life. In actuality you can’t.

The fact is you may need a hefty balance in your IRA just to pay for end of life. Dying isn’t free, it comes with a price. There’s nursing home care, hospice, funeral, memorial service, etc. Also there can potentially be whopping fees for health care and nursing home care not covered by Medicare. You’ll therefore need a decent balance in your account so your kids aren’t left picking up the tab when you cross to the other side.

Does the 4% Rule Work?

Most financial adviser would advise that you can take 4% out or your retirement account each year forever and the principal will, over time, remain intact. But is that really true?  It assumes constant principal appreciation ahead of the income tax you will have to pay (if you’re totally in a Roth, there is no income tax).

Data from the Federal Reserve’s Survey of Consumer Finances for Americans ages 65-74 have an average retirement account of $358,000. Yours may be higher or lower, depending.

Source TheStreet.com:

https://www.thestreet.com/retirement/average-retirement-savings-14881067

So, let’s game play with a retirement savings of the $358,000 for a 65 year old, and using the 4% withdrawal model.

4% rule of wealth preservation
If you don’t want to lose principal, most financial analysts agree you can withdraw 4% per year forever.

4% x $358,000 = $14,320 a year, or just shy of $1,200 a month.

The theory is that your portfolio will increase by at least 4% a year and you’ll remain at parity. Do you really believe this?  As of this writing you can’t get that kind of growth investing in total safety like U.S. Treasuries, the 10 year treasury bonds yield less than 1.70%, far short of the 4% growth. Therefore you’ll need to invest a portion of your IRA portfolio into equities and that means more risk.

There has been a bull market since the great recession bottomed out in 2008, we’re long overdue for major correction and perhaps a full blown recession. You can see why, projecting forward, it may be hard to sustain that assumed growth of 4%.

Hold on, we’re not done with our math exercise yet, Uncle Sam wants a piece of your IRA withdrawals, after all he let you reduce your income taxes when you putting money in. So, let’s reduce that number by a conservative 25% to pay our income tax.

$14,320 x 25% = $3,580.

$14,320 – $3,580 = $10,740 for year one. Or $895 per month net of taxes.

What’s Your New Monthly Nut?

It’s great to play with “income” numbers which are inexact and variable. What’s most likely fixed are your living expenses. Now that you’re no longer working, can you meet those expenses over the next 25 years or further?

In the U.S., on average most retirees live off or $38,000 a year, so there’s a gap between our yearly living expenses and the cash our IRA will yield. Good news, we still need to include our social security payments.

Retirement Budgeting
A successful retirement takes a lot of budgeting but with a lot of unknowns.

If you worked your entire life and paid into the system, waited until age 65 to begin receiving payments, you could expect a social security check of about $2,500 a month. Again, give Uncle Sam his due of 25% in income taxes, you’ll have $1,875 per month net of tax, or $22,500 a year.

So, let’s add it up:

IRA withdrawal:  $10,740 after tax

Social Security:    $22,500 after tax

—————–

Total:                                     $33,240 net per year

Not bad, it’s fairly close to that average living expense of about $38,000 a year. You can pay all those lousy bills until the day you die. But, is that all there is? Just get by?

Hold on! What about My “Golden Years”?

We’ve all seen the commercials given by Schwab and Fidelity of this happy grey haired couple walking hand in hand on the beaches of Bora Bora, taking Viking cruise trips up a Norwegian Fiord, and generally globetrotting.

So, what about us! Where’s our winters in the Caribbean and those summer trips to Europe?  Where’s our boat? Where’s our RV? Where’s that money going to come from?

O.K., O.K. so the 4% model theoretically leaves your entire principal intact regardless of when you die, be it in 5 years, or 50.  But you really don’t need to leave the principal wholly intact, you can start drawing it down at an intelligent rate.

There’s an Exit Fee

As we mentioned our last days on earth can be quite costly and we’ll need a sufficient balance in our savings to pay for our portion of the health care. We’re assuming you don’t want to sell off your hard assets like your house to pay for such.

Hospice terms vary but the median is about 24 days.  Medicare will pay for medical services but not occupancy.  The average room and board fee is around $320 a day that you’ll need above what Medicare will pay.

Source:

http://www.ssrhospicehome.org/what-is-hospice/what-does-it-cost/

A 90 day stay will most likely cost in excess of $30,000.

Adding it all up to fund a terminal illness, hospice, burial, and estate settlement, you should have a minimum of $60,000 remaining in your savings when you check out. Your spouse will need the same.

 

Nursing Home Care
End–of-Life nursing homes can really drain your retirement savings.

The Financial Heartbreak of Alzheimer’s

If you’re fortunate enough to make it to your mid-eighties you would not like the Las Vegas odds of contracting Alzheimer’s. At age 85 about 50% of the population has Alzheimer’s, scary.

Medicare will only pay for up to 100 days of skilled nursing home care under limited circumstances. However, custodial long-term nursing home care is not covered.

The national average cost for nursing home care is about $86,000 a year. .

The average life expectancy after diagnosis of Alzheimer’s is 8-10 years.  If we assume the first couple of years the symptoms are mild enough not to require assisted living, one would have to budget for 6 years or $516,000 to get to end of life.  And, Medicare’s 100 days of coverage won’t amount to a row of beans.

There are ways for a family member with visiting professional assistance to be the primary caregiver and save money, but that’s material for another post.

But it poses another financial challenge to have that much money in reserve for the possibility of (a) living that long and (b) actually contracting the disease. If you’re fearful you should talk to an estate attorney and perhaps place your assets in trust.

Principal Draw Down Formulas.

For purposes of these exercises, where going to assure there is a minimum $60,000 balance at age 85.

We already discussed that a 4% draw down from your IRA can go in perpetuity. But we want some “play” money.

We’ll assume good asset allocation will continually yield 4% growth. So let’s see what the effect is of increasing our withdrawal rate to a higher rate, say 8%:

 

Portfolio Growth of 4%
Age ==> 65 66 67 75 85 95
 Total Retirement Savings  $     358,000  $ 335,088  $        313,642  $        184,774  $95,367     49,222.
Withdrawal @ 8% $       (28,640)  $(26,807)  $        (25,091)  $         (14,782) $ (7,629)   (3,938)
tax @ 25%  $         (7,160)  $  (6,702)  $          (6,273)  $          (3,695) $ (1,907)    (984)
 remaining  $      322,200  $ 301,579  $        282,278  $        166,297 $ 85,831    44,300
Income net of taxes ==>  $         21,480  $   20,105  $           18,819  $           11,086 $5,722      2,953.

Although in the early years, the shrinkage in the portfolio is not that dramatic, take a look at the last column should you make it to age 85, you will only have $85,831 in the account. Is that enough to die with? More on this later.

O.K. the 8% is too aggressive. How about we split the difference and go with a 6% draw down, that will look like this:

 

Portfolio Growth of 4%
Age ==> 65 66 67 75 85 95
 Total Retirement Savings  $     358,000  $ 344,396  $        331,309  $        243,015  $164,962   $111,979
Withdrawal @ 6% $       (21,480)  $(20,664)  $        (19,879)  $         (14,581) $ (9,898)    $(6,719)
tax @ 25%  $         (5,370)  $  (5,166)  $          (4,970)  $          (3,645) $ (2,474)    $(1,680)
 remaining  $       331,150  $ 318,566  $       306,461  $       224,789 $ 153,590    $103,580
Income net of taxes ==>  $         16,110  $   15,498  $          14,909  $          10,936 $7,423    $5,039

What’s curious is that by drawing down at 6% vs. 8%, you will actually have more monthly income in the later years.  As you can see, at around age 75, the 6% income after taxes ($10,963) is fairly close to the 8% income after taxes ($11,086), and in the ensuing years, it actually surpasses.

In fact, over the entire 20 years of withdrawals, total income after taxes of the 6% is only $15,000 lower than the 8%.  Sounds like a winner.

A Last Word about Alzheimer’s

Somewhere around the 6% draw down rate from your retirement savings, augmented with social security, is about right to keep you financially independent through all your senior years. But we’re betting the roulette wheel comes up “red” that we don’t contract Alzheimer’s, what if it comes up “black” and we do get it? How are we going to pay for that extended nursing care?

One could have taken out “long term care” insurance and not have to worry about it. But those policies are very expensive and premiums need to be paid even while you’re retired but healthy thus adding to your annual expenses. An alternate solution is to self-insure.

Self-insuring means you may have to look at liquidating those assets beyond your retirement savings, namely your house. It would have been nice for your kids to inherit it, but life isn’t always nice.

Tweaks

It gets a little scary working these formulas but there are other things you can do:

Wait to draw social security until you’re 70 instead of 62, it could add $12,000 per year income. Again think about the welfare of your surviving spouse.

Keep a part-time job, see our post The Paradox of Semi-Retirement.  Imagine you can run a small business or find a part-time job to meet all your expenses and you did both of these: waited until age 70 to start social security and waited until age 75 to go to a full stop work retirement, here’s what that scenario would look like.

working senior
If you can delay your retirement withdrawals by working longer, you’ll have a lot more money to play with later on.

 

Portfolio Growth of 4%
Age ==> 65 66 67 75 85 95
 Total Retirement Savings  $      358,000  $ 372,320  $        387,213  $         529,927  $206,362 80,361
Withdrawal @ 10%  $         $         (52,993) $ (20,636) (8,036)
tax @ 25%  $   $          $          (13,248) $ (5,159) (2,009)
 remaining  $      358,000  $ 372,320  $        387,213  $         463,687 $ 180,567 70,316
Income net of taxes ==>  $            $           $           39,745 $15,477 6,027

 

In this case, you can actually withdraw at a higher clip of 10% to end up with a balance at age 85 higher than our 6% example above but have a lot of play money in that decade. Just a thought

Premeditatio Malorum

The stoics have a philosophy of premeditation of the evils, or imagining all the things that can go wrong, not to be a paranoiac, but ensuring nothing takes us by surprise. It’s the unexpectedness that adds weight to the disaster.

As you journey to your end at least you have both eyes wide open as to the multitude of scenarios that can take place. And with your appropriate actions your spouse and heirs won’t get burned. Let’s hope for the outcome in Kenny Roger’s song:

“And the best you can hope for is die in your sleep.

 

 

Starving for Brain Health — A Guide to the Benefits of Fasting

By Al Valente

Homo Sapiens in the 21st Century live in an age of abundance: food, mechanization, leisure, etc.  This same abundance leads to chronic diseases later in life. Fasting is rapidly proving to be a means to counterbalance many age related diseases. 

Table of Contents:

A Panacea for Optimal Health without Drugs and Costs Nothing

The Nobel Prize that Started the Fasting Craze

An Autophagy Primer

Elevated Insulin is the Culprit

Good Things Happen When We Stop Eating

Fasting Methods — Start Slow and Build Up

Feeling Hungry is not Cumulative and it Passes

Make Fasting a Spiritual Experience

As we age in these contemporary times, there are positive and negative factors that will impact the quality of our lives. On the plus side advances in medicine are keeping us alive longer. On the negative side we still face a pandemic of age related diseases: Cardiovascular Disease, Cancer, Diabetes Mellitus, Osteoporosis, Alzheimer’s and Parkinson’s just to name a few.  It is estimated that by the year 2050, the American 85-years-old and over population will triple.

Unfortunately as of this writing people reaching their mid-eighties have a 50% chance of contracting Alzheimer’s. Experiments with lab rats show that normal aging builds up amyloid in their brain. It also damage dopamine producing neurons; it’s not pretty.

Aging Memory Loss
“Where did I leave my keys?” as we age our memory fads

The consequences of accumulating old junky proteins throughout our bodies can be seen in two main conditions – Alzheimer’s disease and cancer. Alzheimer’s involves the accumulation of abnormal protein – either amyloid beta or Tau protein which gums up the brain system. Therefore it would make sense that any process that can clear out old proteins could mitigate the development of Alzheimer’s.

A Panacea for Optimal Health without Drugs and Costs Nothing

But, what if there were a way to keep your mind sharp, your spirits high, oh and by the way, drop a couple of pounds in the process. It’s a method that is currently all the rage in Silicon Valley where millionaire executives are looking for ways to gain a mental edge to be an even greater top performer.  Jack Dorsey of Twitter fame practices it regularly.

Imagine a health routine where you don’t have to pop pills, subscribe to a meal plan, need a coach, where in fact, when you do less of something you get more.

It’s called “fasting”.  As the name suggests, you don’t eat for optimal health. It sounds counter-intuitive.  We are so focused on eating and relating that to optimal living, and that notion of “not eating” is counterintuitive.

We’ve also been taught that “breakfast is the most important meal of the day” and that we should be “grazers” throughout the day and eat a small meal every 2-3 hours. Well, those habits are proving to be wrong. 

For optimal health we have to look at what our bodies evolved to about 100,000 years ago when homo sapiens basically hit a plateau and stopped evolving. We were eating for optimal for survival, how did we do it? And, how often? Although today we may be more knowledgeable than our ancestors and have captured the planet, we still have the same bio systems.

Cave Men
To fully understand how our bodies work we need to look at what we evolved to

That’s why there is some merit to the paleo diet which mimics how our ancestors ate. But there is another condition that those same ancestors lived through and how their bodies evolved to protect the species through rejuvenation processes.  Our distant ancestors went through periods of feast, followed by famine, followed by feats again, and so on.

You probably already realize that we humans are cyclical creatures. We follow a circadian rhythm of sleep and awakeness.

Similarly, we recently discovered that, paradoxically, experiencing periods of starvation didn’t weaken us, it was actually an opportunity to fine tune our bodies, rid ourselves of bacteria, recycle cell material, and become more mentally alert and physically stronger to find our next food source.

It turns out that one way to mitigate age related diseases is not to read an esoteric book, or count calories, or spend every spare moment in a gym, it just means just stop eating occasionally — for just a little while. 

The Nobel Prize that Started the Fasting Craze

It’s one thing to theorize about how our cave people ancestors went about their lives and what their diets consisted of, but where’s the science?  Well, although research into what happens when cells are starved and the positive effects thereof has been around since the 1960’s by various scientific labs, it was the “2016 Nobel prize in Physiology or Medicine” that brought it to the forefront.

The Nobel Assembly gave this prestigious award to Dr. Yoshinori Ohsumi for his discoveries of mechanisms for what’s called “autophagy” and it turned out to be great news for mitigating age related diseases.

Yoshinori Ohsumi
Yoshinori Ohsumi won the Nobel Prize for his work on autophagy

Why? Because autophagy is the process by most living things of cleaning cells of harmful waste from broken down cells and then using that raw material to form new healthy cells.

But not only is it good for all of our cells, it is believed to remove high levels of plaques and neurofibrillary tangles which are precursors of Alzheimer’s, Parkinson’s and age related memory loss.

An Autophagy Primer

Although autophagy to a small degree is omnipresent in our cells, it is heightened during periods of starvation. And during autophagy cells break down proteins and other damaged cell components and reuse them in fresh parts.

During autophagy, cells also destroy viruses and bacteria and get rid of damaged structures. It’s a process that is critical for cell health, renewal, and survival.

As research into autophagy has expanded, it has become clear that it also contributes to a range of physiological functions, such as inhibiting cancer cells and aging, eliminating pathogens and cleaning the insides of cells.

Autophagy in action
“Autophagy” literally means cells eating themselves where they rid damaged pieces and recycle into new cell structures

Elevated Insulin is the Culprit 

To achieve that beautiful state of autophagy and all of its wondrous benefits, we need to reduce insulin.

The hormone insulin is needed to get food sources to our cells. But too much insulin and at a constant elevated rate is actually detrimental to our health. With our continuous abundance of food our population is experiencing elevated levels of insulin, which unchecked leads to inflammation and higher incidences of diabetes.

Insulin is also a hormone that instructs the body to store the energy we get from eating and store it into body-fat. It also puts a lock on body-fat and won’t allow you to access it for energy. Why? Because it’s a natural survival mechanism, remember our cave people ancestors, it’s saving up that energy for the next famine cycle. 

In modern times that famine cycle never occurs, our insulin levels remain consistently high, so we just keep getting fatter.

Good Things Happen When We Stop Eating

Frist of all, in the era of abundance, not eating seems like an anathema. That’s being masochistic right? No, not if it serves a vital purpose.

During fasting, the body uses up all of its glycogen, i.e. sugar stores that are in the bloodstream. When that happens insulin levels drop.

Without glycogen to fuel the body and, most importantly the brain, the body responds as it has for a hundred millennia, and turns to body-fat for fuel. Now that the guardian at the gate, insulin, is no longer present to stop it, the lock comes off and body-fat becomes readily accessible.

Sensing starvation, the body has shifted to survival mode and now turns to stored fat for fuel. That’s all well and good for most of your body but doesn’t directly feed the brain. The brain may be small as a percentage of total body weight but it’s a real energy hog. Under normal circumstances of continuous eating, the human brain consumes approximately 60% of blood glucose.

Because this hungry brain cannot use fatty acids as a fuel. The body turns to releasing ketone bodies. Think of glycogen as number 2 heating oil and ketones as jet fuel for the brain.

Here’s where it gets interesting, not only can the body sufficiently feed the brain during fasting, one of the most abundant ketones, β-hydroxybutrate, actually blocks part of the immune system responsible for regulating inflammatory disorders like arthritis and even Alzheimer’s.

Further, fasting increase your rate of neurogenesis, the growth and development of new nervous tissue, it also boosts production of an important protein called BDNF (brain-derived neurotrophic factor). BDNF helps to produce new brain cells, protect your existing brain cells, stimulate new connections and synapses while also boosting memory, improving mood, and learning.

neurogenesis
Fasting can help develop new brain cells by a process called neurogenesis

Fasting is actually far more beneficial than just stimulating autophagy. It does two good things. By stimulating autophagy, we are clearing out all our old, junky proteins and cellular parts. At the same time, fasting also stimulates the human growth hormone HGH, which tells our body to start producing some new parts for the body. So fasting may in some ways reverse the aging process, by getting rid of old cellular junk and replacing it with new parts.

Fasting Methods — Start Slow and Build Up

Since you’ve read this far, maybe you’re ready to give fasting a try, what have you got to lose?

There are several methods of fasting, you can Google them.

In our research we believe that an outright no food whatsoever water-only 3-day fast every other month (6 times per year) is achievable by most of us and yields great results.

Intermittent Fasting
Fasting means no food whatsoever to get the optimal results

You’re already fasting without knowing it. If you go to bed and sleep 8 hours, you have effectively fasted from yesterday’s last meal (or late night snack) until this morning’s breakfast. You can build on that momentum.

We absolutely do not recommend fasting for 3 days at the get go. You need to train yourself, and you need to learn what your body can and cannot tolerate. You will ultimately gain the confidence that you can go about your normal day even though you haven’t eaten a thing for 3 days. It’s true, try it.

Start small, build in increments each succeeding session until you reach your goal.  Here’s a simple guide for your first year of fasting. 

Progression No eating period: Total
Hours
Fasted
Month 1 Sunday night supper to Monday night supper. 24 hours
Month 3 Sunday night supper to Tuesday morning breakfast 36 hours
Month 5 Sunday night supper to Tuesday night supper 46 hours
Month 7 Sunday night supper to Wednesday morning breakfast 60 hours
Month 9 Sunday night supper to Wednesday evening supper 70 hours
Month 11 Sunday night supper to Thursday morning breakfast 80 hours
     
     

But you may ask, “I’m thin, won’t I run out of stored energy”?  Well, you’re not as thin as you think. Even if you’re a “fit” man or woman, you’re carrying about 20% body-fat.  Do the math, if you’re a man and weight 165lbs, you have 33lbs of body-fat. 

Do the math further, each pound of body fat contains 3,500 calories. You need no more than 2,000 calories a day when you’re sedentary. So, a 3 day fast would require only 6,000 calories which mathematically can be provided by 1.71 pounds of body-fat.  That’s why there have been instances of humans going for weeks without eating.

Is there anything that I can eat or drink during fasting you may ask?  No, you shouldn’t eat anything that has calories. The whole mission is to deplete your system of blood sugar and allow your insulin level to drop and stay there.  We do recommend staying fully hydrated by drinking water at regular intervals. If you need a caffeine fix, drink either black coffee or green tea (obviously no milk or sugar).

Feeling Hungry is not Cumulative and it Passes

Most people feel that because they have experienced hunger pains in the past when they skipped a meal, that the huger feeling will grow and grow until it becomes totally unbearable. Rest assured that will not happen.

Hungry Woman
By fasting you will not get cumulatively hungry until you burst at the seams, it passes.

Ghrelin is the hunger hormone. Its release is not cumulative but is actually cyclical. It rises during normal meal times, then drops.

What will happen is that you will feel hungry right around your normal meal times, then it will pass until the next meal time, in a cyclical nature. So, when you feel hungry drink a glass of water, just that oral exercise will make you feel somewhat satiated.

Breaking the fast

We do not recommend going gang busters when you end your fast. That is don’t eat a high glycemic meal of heavy pasta and bread. But rather have a gentle meal of vegetables and smart protein like white turkey meat or fish.  Don’t forget, you stomach is entirely empty so you don’t want to shock it.

Then the next day go back to your normal meal cycles.

Make Fasting a Spiritual Experience

We’re fortunate to live at a time of great abundance, when food is readily available. During your fast appreciate that your fast will end and that food will be abundant again feel that sense of gratitude.  Empathize with the people of sub-Sahara Africa who don’t have it as well of as you do.

Related Posts:

Live and Eat Like a Hunter-Gatherer for Optimal Health

A Fast Way to Increase Lifespan and Healthspan

3 Anti-Aging Biohacks for Life Extension

 

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An iPad gives merchants the same sales and inventory analytics power as the big box stores.

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