fitness (96)

Lift Weights, Eat More Protein, Especially if You’re Over 40

Article in NYTimes Feb 13, 2018 by Gretchen Reynolds

People who would like to become physically stronger should start with weight training and add protein to their diets, according to a comprehensive scientific review of research.

The review finds that eating more protein, well past the amounts currently recommended, can significantly augment the effects of lifting weights, especially for people past the age of 40. But there is an upper limit to the benefits of protein, the review cautions.

On the other hand, any form of protein is likely to be effective, it concludes, not merely high-protein shakes and supplements. Beef, chicken, yogurt and even protein from peas or quinoa could help us to build larger and stronger muscles.
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Deep Old Age

In an interview in Sunday’s NYTimes Book Review section, Philip Roth, now 84, says”…in just a matter of months I’ll depart old age to enter deep old age — easing ever deeper daily into the redoubtable Valley of the Shadow.…”

And that he’s astonished that he makes it to the end of each day.

Got me thinking about aging. I’ll be 83 in a few months.

Looking back, my golden years physically were ages 50-65 or so, in terms of strength/cardio/flexibility adjusted for age. A lot of this had to do with me working on fitness books — stretching, running, weight training — for 20 years, and hanging out, and stretching, running, and lifting weights with my authors. I was serious runner for 20-25 years, swam, surfed, rode bikes and went to aerobic dance classes (usually the only guy in the class).

Then as I got to age 70, things started needing repair. A lifetime of using the body.

I tell people, the good news is that you’re not yet 70, the bad news is that you will be some day. Since turning 70, I’ve had 2 shoulders and 2 knees and one wrist repaired (no metal or plastic parts) + a compound wrist fracture from skateboarding…yes, I know, I know.

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Friday Night Fish Fry

Last (rainy) Friday night, 5 of us (Dipsea running friends) went over the bridge to San Francisco and had dinner at the R&G Lounge (specializing in deep fried fresh Dungeness crab). then to Vesuvio’s bar next to City Lights, which has had like 70 years of good vibes; Patrons that night looked like good people. Pic below is of a little tableau on the wall with miniature figures, maybe 26″ wide by 16″ tall (can you see the ghostly image at top left?) (Photo by Jakub)

I’m sort of taking a month to get reorganized with my work and at the same time reintegrating myself with the physical world, after a couple of years of being injured, then recovering from shoulder surgery — let me tell you the details — just kidding. Suffice to say I’m hiking more, clamming (tuning up my 12′ Klamath boat with vintage 15 HP Evinrude outboard for saltwater exploration and fishing, trying to remember to stretch. It’s so easy to get sucked into sedentary pursuits, like sitting in front of screens and neglecting the body in which the mind is, after all, housed.

I’ve done very little blogging in recent years about what’s going on my life, partly due to Instagram and partly because after 5000+ blog posts, I realized it wasn’t bringing in any income — so I slacked off on blogging.

I’ll be spelling out my future plans, including a new blog — my take on the ’60s –in my forthcoming GIMME SHELTER email newsletter, something I send out every few months to about 600 people. If you want to be on the mailing list, send me your address at lloyd@shelterpub.com.

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Free Brand New Car

When I was on the road, I heard Warren Buffet say this on TV (I’m starting to unscramble notes from my trip):

When I was sixteen, I had just two things on my mind – girls and cars. I wasn’t very good with girls. So I thought about cars. I thought about girls, too, but I had more luck with cars.

Let’s say that when I turned sixteen, a genie had appeared to me. And that genie said, ‘Warren, I’m going to give you the car of your choice. It’ll be here tomorrow morning with a big bow tied on it. Brand-new. And it’s all yours.’

Having heard all the genie stories, I would say, ‘What’s the catch?’ And the genie would answer, ‘There’s only one catch. This is the last car you’re ever going to get in your life. So it’s got to last a lifetime.’ If that had happened, I would have picked out that car.

But, can you imagine, knowing it had to last a lifetime, what I would do with it? I would read the manual about five times. I would always keep it garaged. If there was the least little dent or scratch, I’d have it fixed right away because I wouldn’t want it rusting. I would baby that car, because it would have to last a lifetime.

That’s exactly the position you are in concerning your mind and body. You only get one mind and one body. And it’s got to last a lifetime. Now, it’s very easy to let them ride for many years. But if you don’t take care of that mind and that body, they’ll be a wreck forty years later, just life the car would be. It’s what you do right now, today, that determines how your mind and body will operate ten, twenty, and thirty years from now.

https://www.goodreads.com/quotes/587506-when-i-was-sixteen-i-had-just-two-things-on

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Injury # 163

There’s a line in Hank Williams’s “Why Don’t You make Up Your mind,” where he says “The hide’s gettin’ scace” (pronounced “skayce”), meaning scarce. I don’t know why, but it’s stuck in my mind for years. In the song he’s moaning about difficulties with his girlfriend, but I’ve always thought of the phrase as having to do with the body getting hurt.

My latest was tearing some shoulder muscles last week. No, not again! My body feels so battered from a lifetime of activity. — sports, carpentry, adventures. Thank god I wasn’t the football star I wanted to be. Yet still — operations on both knees, right shoulder, right wrist (carpal tunnel) and the capper, a bad broken arm a year ago–all since turning 70.

OK so I’m whining here, but I’m on an up-note. After moping and gimping around for a week, dreading another operation, visiting the doc, dealing with pain, suddenly it turned a corner. Must have been the red wine in the evenings (plus big doses of Ibuprofen). But all of a sudden I could raise my arm halfway. Yeah! I’m gonna get better. Two things to convey here:

1. You always get better. Pretty much. So no matter how deeply depressed you are when injured, it’s gonna get better if you do the right stuff.

2. Don’t give up. Get right back out there on that bike, surfboard, trail, slope — maybe with more caution and care. Because you’re gonna lose it if you don’t use it.

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