Longevity Hacks and ME

This long overdue blog post was inspired by the Parade Magazine supplement from my Sunday paper. It’s a weak piece of literature, but occasionally I pull a recipe. Here is an article that even sparked a response from my wife , Marcia, who warned me, ” You better not read this or I am going to end up with you trying to reach 100 years old.”

The article features a typical day in the life of Michael Roizen, M.D., who has dedicated 20 years to the study of longevity—specifically, the idea that certain daily choices can make your body and mind years younger than your calendar age. Roizen has an upcoming book,  “AgeProof: Living Longer Without Running Out of Money or Breaking a Hip“,  so this article is probably just one limb of a deep-pocketed marketing campaign,  with Dr. Mike showing up on National Public Radio,  in an interview with Terry Gross. I’ve seen the same thing with the mega-sucessful Wild,   a movie that came after the book went Top 10.  Yes, I will probably read his book, even if I just squeeze out a few extra weeks of existence and never even make it to be 100 years old.  Right now, I am not so sure that things are going to get better in the next 30 years.  Just to be clear, this book is not even out yet.

Since I have a huge interest in continuing my daily hikes, backpacking ventures, and riding through the woods on my bikes, I  check out practices and products that assist me moving. I decided to X-Ray the article and see how I measured up against Dr. Mike.

Here’s a snapshot of Mike’s typical work day. The italicized portions are quoted from Parade.  My own comments follow in standard print:

Morning smooches– 5:00 a.m. “The first thing I do is kiss my wife, Nancy.” Choosing your partner wisely and with passion is one of Roizen’s keys to longevity.
Nope!  I am an early riser, usually at or just before daybreak. I need to be careful to get up and out of bed without waking up Marcia.  Definitely not part of my daily practice, so far. Maybe I should leave a nice note by her bed stand instead? On the positive side, we continue to enjoy each other’s company over the past 43 years.

Marcia, showing me the the way, in Portugal

Marcia, showing me the way, this time hiking together in Portugal

Meditation– 5:05 a.m. A five-minute meditation in the shower sets his intentions for the day and helps manage stress.  Big yes. I was taught Transcendental Meditation when I attended UMass back in 1970. I even went to Canada and then Spain for several months to study with Maharishi Mahesh Yogi in the early 1070’s, when I became a TM teacher.  I continue to practice the technique for 30 minutes, every morning, accumulating 46 years of experiences, or non-experience if you prefer.

Heart Healthy Breakfast: 5:45 a.m. He eats heart-healthy oatmeal with walnuts. Six days a week I have one cup of organic wild blueberries, 1 cup of whole mile yogurt,  and 1/4 cup of granola, which is 75% nuts and seeds. In August,  I  fill half a freezer with  130 pounds of fresh Maine wild berries that are grown across town.  On Sundays I treat myself to eggs and a bagel.

My breakfast while backpacking this past summer

My breakfast while backpacking this past summer

His cup runneth over: 8-9 cups coffee, 32 oz. water.  Roizen drinks a lot of coffee. (It counts toward his daily fluid intake, he says.) He doesn’t use cream or sugar and also drinks plenty of H2O.  This would be way too much coffee for me. I generally have 2 to 3 cups of high quality coffee in the morning. Four months ago, I purchased a package from  Fitness Genes, including a DNA test kit, that analyzed my genetic information related to health and metabolism. One of those 42 genes reflects caffeine metabolism. I carry two copies of the “fast metabolizer” A allele. Caffeine works fast for me and is metabolized quickly, suggesting that I can use it to my advantage by downing a cup immediately before I ride or hike.  I have no problems with sleeping if I do have a shot of espresso after dinner. Bing!  This finding alone was worth the cost of the testing! 

Lunchtime veggie madness: In the employee cafeteria, Roizen assembles a low-calorie, nutrient-rich salad with an assortment of veggies such as lettuce, tomatoes, cucumbers and peas, dressed with balsamic vinegar. Or he’ll have a hot plate with steamed broccoli, sautéed green beans and another veggie. During farmers’ market season on the Cleveland Clinic campus, Roizen stocks up on healthy snacks for his staff.  My lunch is usually a large bowl of  fake pho or phauxpho, as I term it. I came up with this meal this past summer, when I was harvesting various vegetables from my garden.  It is composed of rich broth, steamed or sauteed veggies, a protein source, and a few rice noodles.  Here’s my blog post laying out my phauxpho recipe, which looked like this one day.

#phauxpho

#phauxpho

Walk and talk: 2:00 p.m. Roizen breaks up sitting time by walking up a flight of stairs or two with patients, while monitoring their pulse, or having one-on-one “walking meetings” with colleagues.  The closest I come to this is walking and talking with my friend Frank.  We try to walk in the Camden Hills State park on Friday afternoons. 

Afternoon meditation: Another 30 minute TM session every afternoon for me, generally in the late afternoon.

Connecting with friends: 5:30 p.m.  His evening commute is good for the soul: He likes to catch up with friends on the phone. And several times a week he uses FaceTime to video chat at home with his grown children, Jennifer and Jeffrey, and granddaughter, Julien.  I have this one down. For over 25 years. I meet every single Monday night at 5:30 PM with 6 other guys who part of my Men’s Group, or as I term it now my Personal Board of Advisers. We take turns cooking a completed dinner for each other on a rotating location, generally each person’s home. Thus has gone on  for over 25 years. Serious discussions are rare these days, even once a week.  I am also a member of The Bubbas, a group of local guys and a limited number of gals ( generally 1 or 2) who ride mountain bikes over challenging conditions in the woods at three different locations in Midcoast Maine on Tuesday and Thursday nights, and on Sunday mornings. We do catch up on things, but mostly make fun of each other in some unsavory manner. I love The Bubbaas. 

The Bubbas !

The Bubbas !

Plenty of fun: 8:00 p.m. You can find the sports-loving Roizens cheering on the Cleveland Cavaliers and the Indians. “If we don’t have tickets or they’re away, I’m usually watching the game on TV just before bed,” he says. “That’s my calm-down ritual.”   The only sports team that still matters to me is the New England Patriots, who have posted a winning season for some time now, and brought to the Patriots Nation yet another Super Bowl triumph this week!  Unfortunately I have to keep my allegiance silent outside of New England, due to the many millions of Patriots haters out there.

Sleep smart: 10:30 p.m.  “If I have a weakness, it’s that I don’t honor sleep as much as I should,” he admits. “I used to feel great on six hours—now seven is much better for me.” Most people need more as they age, he says, and everyone should get at least 6.5 hours for the best longevity benefits.  I picked up the new Fitbit Charge 2 after Christmas through my Maine Guide discount at LLBean.  One function is the automatic tracking of  how long and how well I sleep.  I am asleep at least an hour before Mr. Roizen.  I have no use for the Silent Alarm, and tend to wake up at daybreak, if not before.

Typical sleep week via Fitbit Charge 2

Typical sleep week via Fitbit Charge 2

Additional facts:
90
  The number of minutes Roizen aims to spend on his treadmill desk by walking during conference calls and radio interviews.  I average 75-90 minutes a day of brisk walking or biking.

10,000
  The number of steps Roizen tries to log daily on his fitness tracker. If he hasn’t hit his goal, he walks on the treadmill while he watches TV. “That’s about the only time I catch The Daily Show live,” he says.  My 2017 goal is 12,000 steps a day, supporting the 75-90 minute figures above. 2017 is also my goal for this year.  I plan to walk or bike that many miles this year.  Using the Strava program/ app allows me to track each and every ride, walk, hike that I experience. Monitoring my progress toward my yearly goal is made much easier with the metrics and the graphics of the Premium ( paid) version of the app.

25  
The calories in a small piece of dark chocolate, a favorite Roizen pick-me-up (along with a handful of walnuts) if dinner will be late.  I consume 0.5 oz. of 70% or more dark chocolate a day.  It’s three times what Dr. Mike takes.  It’s for my health!

So, there you go, one researched path to centarianism.  One hundred years of life may not be everyone’s target, but can’t we all use professional guidance in holding our bodies and spirits together as we move along life’s trails and trials.

I invite any further “hacks” that you might share with us all.  Please consider commenting, and subscribing to this blog !

 

Posted in Fitness, hiking, Imported Posts, Mountain Biking, walking | Tagged , , | 1 Comment

Maine basketball star scores 61 points in 1 game

“In positive psychology, flow, also known as the zone, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. In essence, flow is characterized by complete absorption in what one does. m m Named by Mihály Csíkszentmihályi, the concept has been widely referenced across a variety of fields (and has an especially big recognition in occupational therapy), though the concept has existed for thousands of years under other guises, notably in some Eastern religions.[1] Achieving flow is often colloquially referred to as being in the zone.” – Wikipedia

For those of us who have ever entered into The Flow of our preferred sport, read on.

“I just hit my first couple, and it kind of went from there,” said Schildroth. “Then I missed one, but after that, I hit a few more, and I thought, ‘They’re going to keep going in.’

For games like that, there’s really no explanation, the hoop just seemed about 10 feet wide,” he said.

“The best part was my teammates realized that, too, so whenever they could they just did ball reversals and swings and found me, and the ball just kept falling,” he said.

Maine basketball star scores 61 points in 1 game

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Step up ! Mileage Challenge for 2017 !

It’s now 2017. After reviewing all the end of the year” bests” lists and the sun ever so slowly extending itself into the far northeast corner of the USA , I’m ready and hopeful about what’s to come.

For one, I’m still able to embrace health and happiness. My body weight has remained around 200 pounds since I lost 27 pounds on my 2013 CDT thru hike. On prior hikes, I’ve gained it all back , but this time, I’ve been able to remain 15 pounds lighter.

Setting goals is my personal  life raft. Without them, I would be a diminished individual. My spanking new goal for 2017 is to hike, walk, backpack, or bike a cumulative 2017 miles.  It will be a figure that is easy to remember!  With that number in place, I am generally out the door every day to put in at least an hour to an hour and a half on moderate to more activity.
I dumped my decades old gym membership in 2013 after I came back from the CDT.  I went back to working out indoors but it didn’t feel right to drive a vehicle a half hour to change clothes and spend an hour inside a sweat factory where I did more talking than walking.

With this plan, I sometimes play catch-up.  I had a work week last week that cut into my recreational daylight hours. Saturday morning brought me to a three hour hike in nearby Camden Hills State Park.  We have not had much snow here.  The ground is practically bare, however,  there are ample stretches of compressed, hard, grey ice covering some of the hiking trails and single track that I travel on.  Half of Saturdays hike was done on Stabilicers.
Fitbit helps.

Strava  helps more.

2017 so far. Its a start!

2017 so far. Its a start!

If you are considering getting in ready shape for the upcoming hiking season then I’d suggest you also make your own grand plan with a mileage goal thrown in to keep you honest.  I’d like to thank Carey Kish for getting me started on upping my Maine-based mileage.  His 2015 Maineac Outdoors column inspired me.  I’d recommend that you review my own blog post that conveys my start.

I  boosted the whole shabang up a notch for 2016, aiming for 1,000 miles of walking as well as also a separate 1,000 mile biking. I was in for a nasty surprise this past Thanksgiving when I realized that I still had over 250 miles to cover on the bike before Dec. 31.  Early snowfalls and some brutal single digit temps led me to sufferer through a few  slushy bone chilling rides, but I made it.

Road rode yesterday

Road rode yesterday

I plan to amassing at least 100 bike miles a month from now until my birthday on March 27.

What about you?   Ready for a mileage goal of 1,000 miles to invite you outside more?      Who is in for a belated New year’s revolution or two?

You might not have to ride ice to get there.

Rollins Trails/ Ragged/Snow Bowl

Rollins Trails/ Ragged/Snow Bowl

Riding ON Hosmer Pond !

Riding ON Hosmer Pond !

Posted in Backpacking, Bicycling, Continental Divide Trail, Fitness, hiking, Outdoors, winter biking | Tagged , , , , , , | Leave a comment

The New Wisdom: 6 Long-Trail Legends Share Hard-Won Advice

Reblogging this 1/4/17 article from The Hiking Project!

Welcome to the low pay lives of some of the best hikers in the world!

Not A Chance,

Not A Chance, Billy Goat, Wyoming, 20 Pack, Freebird, Wired

I have hiked and sometimes camped with 5 of these 6 folks, on my 2010 PCT and 2013 CDT thru-hikes. They are all truly genuine individuals.  Freebird told me that his goal every year that he thru hikes is to be the first person on and the last person off the trail.

Here is a pic of me and Billy Goat on Sept. 8, 2014 at the Millinocket Hannaford’s in when Billygoat was resupplying while he was providing car support for a buddy who was hiking the International AT from Katahdin to Quebec.

Uncle Tom and Billygoat

Uncle Tom and Billygoat

Read the whole article here–>>>The New Wisdom: 6 Long-Trail Legends Share Hard-Won Advice

Posted in Appalachian Trail, Backpacking, Canada, Continental Divide Trail, Pacific Crest Trail | Tagged , , , , , , , , , , , , | 1 Comment

Massachusetts hiker, 26, found dead after Christmas Eve hike in White Mountains, from the The Boston Globe

Hypothermia grants no special deals for previous experience.  Very difficult for me to read, understand, and consider.  

“Jack Holden had been at home in the forest since he was a Cub Scout. On Saturday, he had a pack full of gear, including a locator he could activate if he got in trouble.”

Read full story here:  Boston Globe article

Posted in Backpacking, Imported Posts | 5 Comments

Riding Inside vs. Outside

I’ve biked indoors on rollers when that was all we had, back in the 1970’s.  Since then turbo trainers came out.  I haven’t used mine for at least a decade. I  don’t want any part of riding indoors.  The sweat dripping off one’s body rusts the painted surfaces of a bike frame, and collects on the floor.  When I rode indoors, I was in the habit of draping absorbent towels over the surfaces of the bike that caught the stream of sweat running down my chin and brows. It’s also boring to bike indoors. That’s why people watch TV,  read, or watch their computer screens while they crank the pedals round and round.

Yesterday, I took an actual 10 mile ride in the middle of a rainy day, when there was a 1 hour break in the precipitation. Normally every ride I take from my house is a loop. We get locked into old patterns.

My Diamondback Apex is my road bike

My Diamondback Apex is my road bike

I live on High Street on the edge of Lincolnville, bordering the town of Hope, Maine., where there are some very large parcels of land held by relatively few folks . The last mile or so of the road toward Hope doesn’t have any telephone poles nor overhead (or underground) wires. There stands one old farmhouse smack dab in the middle of 1,100 acres around Moody Pond. Without any need to trim foliar entanglements, oak and maple limbs reach from both sides of the street to entwine, creating a tunnel effect that is most spectacular in autumn, when the landscape lights up with spectacular waxy hues of red, orange, and yellow.

People enjoy walking High Street.  This year, increasing numbers of people parked at either end of my street to walk for the joy of it. It’s not busy, except for late afternoon.  Most of the time, walkers never encounter us residents. It is also one of the few stretches around where you are not going up or down some 400 plus feet in elevation on a bike ride or walk.

These last two days, I took a short one-hour spin on High Street.  I didn’t travel more than 1.3 miles in any direction from my house, and felt guilty at how much fun I had riding a double route on this recently resurfaced asphalt road.

It took me 32 years of riding right here to take this most simple ride: out the door to the street, then ride right to Levensellar Pond for 1 mile, then head backpast the house in the opposite direction to Moody Pond, where I turned around and headed back 1.3 miles to my house, where I repeated the exact same route, snagging 10 miles in just under an hour.

Levensellar Pond

Levensellar Pond

Moving over the landscape on foot or two wheels is my daily practice.  There is bigger purpose in my 10 mile triumphs.  I’m needing just 48 more miles to reach my goal for 2016- one thousand miles on the bike.  I met two other 2016 goals already: 1,000 miles of walking/backpacking and reading 25 book, one every two weeks.

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End of Year Mileage Push !

It’s really dark and cold again where I live in Midcoast Maine. Ice and snow coat the fields, forests, and roads.  Grrrrr.
My response is to get outdoors as much as possible.  That will mean hiking, fat tire biking, cutting up/hauling trees into firewood from my woodlot, shoveling snow back and forth across the driveway, digging out lost, buried stuff, etc.
My Oct. 16, 2016 (bike dismount) shoulder injury has finally settled down and healed up as much as it can.  When I last had surgery on it in 2006, a complete shoulder replacement was the only “cure”, predicted to be done in some 5-8 years. I’ve netted 10 years of restricted use since then, with yearly X-rays showing the inevitable progression of bone disease. Major shoulder surgery is inevitable, though.
I truly missed riding in the October and November forests this season, due to my shoulder injury and then deer hunting season.  I don’t go out during the deer hunt, and it’s not just me who stays out of the woods in November. I live in a two acre hay field, surrounded by forest and swamps, where deer are plentiful. High power bullets travel a log distance.

For the past couple of years I have set personal fitness goals.  The first goal I set was due to Carey Kish’s “Maineiac Outdoors” blog post . Check it out: The 1,000 Mile Challenge.
I reached the 1,000 miles of without too much trouble.  I also put 740 miles on my bicycles that year.

Next, my neighbor Matt encouraged me to read Younger Next Year: A Guide to Living Like 50 Until You’re 80 and Beyond.  The core premise of that book is, “Exercise six days a week for the rest of your life.”   Yeah but… I made one critical modifications.  I don’t push  on days when I am tired.  How do I know I am tired?  I now use a technology known as heart rate variability, but that is a longer story for anther time.

SweetbeatHRV

SweetbeatHRV

In the meantime, if you want to check out HRV- go here and here.

A conversation with my oldest son, Lincoln encouraged me to think about ramping up my walking and biking to  a 1 hour-a day-average,  yielding 365 hours of moderate exercise in a calendar year.  I decided to try for 1,000 miles on foot and 1,000 miles on the mountain bikes in 2016.  I should have done more biking when the weather was better.

How am I doing?  Check my treasured  data for 2016. I’ve been much more active in hiking and biking since I gave up my gym membership. I walk out the door of the house and walk or bike rather than drive 20 miles to walk or sit on a stationary bike at the YMCA.

screenshotscreenshot-3As of today, I have logged 2,095 miles: 912 on bikes and 1,177.6 miles on foot.  I am past the finish line for hiking goals this year, but I still have to log 88 more biking miles with 14 days left to log that.
It started snowing early this December.  Rain doesn’t help either. Picture 4 inches of snow piled up before 5 hours of rain saturates the snow to make it stupidly heavy to push around.  Thank God for my plow guy, Sam, who shows up year after year and does the job, unannounced.

It’s just starting to creep up from subzero conditions yesterday, accompanied by a killer wind chill during the day. If I can’t ride due to ice and snow at least I can walk.  Here is a pic taken yesterday afternoon from atop Mt. Battie overlooking Penobscot Bay at -4 degrees.

Xmas by the Sea

Xmas by the Sea

Yes, I had mukluks on my feet and chemical hand warmers inside my mittens.

A few more miles……to go before 2017 ticks over and shows up for a while.  It’s snowing lightly right now at 7:41 am and there is talk about squeezing some ride in through the Rockland Bog before the snow pack warm up and gets saturated with tomorrow’s cold rains.   Stay tuned for the finish…   

Posted in Backpacking, Bicycling, winter biking | 3 Comments