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Ten Random Thoughts – February 2023

  • I’ve had one of those nasty “Non-Covid Illnesses” for half of the month. This explains my paucity of posts.
  • On the bright side, I’ve lost five pounds.
  • There is much truth to Tiny Humans as Potent Disease Vectors.
  • I’ve made and eaten lots of soup this month.
  • The whiskey stock has not been touched.
  • Beer on the other hand has been quite valuable in keeping my throat moist.
  • Reheating leftover brussel sprouts in the microwave will make them explode.
  • The Boss has this Non-Covid Illness too. This is the first time in years we have been sick simultaneously. Togetherness.
  • With little motivation to do much of anything I’ve read and/or finished six books so far this month. I may have not started a book in the same month I finished the book but this is better explained in a post on ADD.
  • My Chicken Meatloaf was Tiny Taste Tester Approved. It’s a nine year old post.

OK, back to my throat medicine.

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How to Thrive in Retirement

1. Do not smoke or, if you do, quit.
2. Maintain a healthy body weight to avoid diabetes, hypertension,and elevated lipids.
3. Eat a healthy diet with plenty of vegetables, minimize red meat,and drink lots of water.
4. Participate in aerobic exercise for an hour several times a week.
5. Use body weight and functional exercises to maintain muscle mass.
6. Stretch and do functional movement exercises or yoga to maintain flexibility.
7. Develop an anti-stress regimen such as meditation or “forest bathing.”
8. Maintain social connections.
9. Optimize cognition through lifelong reading and learning.
10. Get adequate sleep and practice good oral hygiene.

Functional Longevity: What Use Is Retirement If You Can’t Move and Think? — https://www.whitecoatinvestor.com/functional-longevity-in-retirement/

When people think about retirement the first thing that typically comes to mind is the financial aspect. This list is a reminder to focus on the non-financial aspects of retirement as essential elements of your plans too. I plan on using this list as a personal report card, a regular and routine check up of how I’m doing and what needs improvement. I’ve given myself passing grades for 9/10.

#4 – improvement needed.

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Understanding Your Body’s Defended Fat Mass

Jastreboff’s research focuses on novel anti-obesity medications, specifically nutrient stimulated hormone therapeutics. She believes that a critical need in the field is to better understand obesity pathophysiology, especially how the body signals to the brain how much fat an individual should carry to store sufficient energy to function optimally; this is called the defended fat mass… Jastreboff cites the environment as a cause of obesity, specifically what she and other scientists call the obesogenic environment. “It’s not just the food, it’s not just the fact that we lead fairly sedentary lives,” Jastreboff explained. “It’s the stress, it’s the lack of sleep, it’s the circadian rhythm disruption, it’s things in our obesogenic environment that have led to this elevated defended fat mass on a population level.”

Yale Endocrinology Obesity Medicine: Approaching Obesity as a Complex, Chronic Disease — https://medicine.yale.edu/news-article/yale-endocrinology-obesity-medicine-approaching-obesity-as-a-complex-chronic-disease/

You can now add your body’s defended fat mass to your personal list of reasons why you just can’t lose weight.

I must to go now. Super Bowl pig out starts soon and I have to adjust my defended fat mass set point.

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You Want Fries With That?

The study found that eating fast food is associated with nonalcoholic fatty liver disease, a potentially life-threatening condition in which fat builds up in the liver. Researchers discovered that people with obesity or diabetes who consume 20% or more of their daily calories from fast food have severely elevated levels of fat in their liver compared to those who consume less or no fast food. And the general population has moderate increases of liver fat when one-fifth or more of their diet is fast food.

University of Southern California – Health Sciences. “Consumption of fast food linked to liver disease: Risk of liver damage is highest for those with obesity or diabetes.” ScienceDaily. http://www.sciencedaily.com/releases/2023/01/230110103508.htm (accessed January 11, 2023).

Journal Reference – Ani Kardashian, Jennifer L. Dodge, Norah A. Terrault. Quantifying the Negative Impact of Fast-food Consumption on Liver Steatosis Among United States Adults with Diabetes and Obesity. Clinical Gastroenterology and Hepatology, 2023; DOI: 10.1016/j.cgh.2022.11.040

But even with Foods With Low Nutritional Quality remember Braum’s Is the Best American Fast-Food Chain You’ve Never Heard Of.

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Don’t Eat More of Anything (Until You Decide What to Eat Less Of) — A Country Doctor Writes

A year ago this week, I made a stir with my post about five common weight loss myths. Today I had a patient conversation I have had so many times before: Someone was trying to eat healthier and lose weight at the same time. They are not necessarily the same thing.

Don’t Eat More of Anything (Until You Decide What to Eat Less Of) — A Country Doctor Writes:

Saturday morning. Coffee, clean the shower, catch up on news. Later I’ll work for a few hours on my Future Best Seller rewriting and editing my essay on changing habits, food choices and emphasizing what you don’t eat is just as important as what you do eat. Well, The Country Doctor wrote a nice post on this topic.

Thanks Doc.

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