- THE HUMAN CONDITION
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- LITTLE SECRETS
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Everyone likes to discover secrets; it is in our nature… We are always looking for the hidden truth in life. Surely there must be an infinite number of these little gems all around us that we fail to see or recognize… Things that might make us feel better, things that make tasks easier, things your mother or father never told you…
Well, this is your lucky day! Because I am about to share with you small, but incredibly valuable pieces of information about your health and life that no one ever tells you, but, if you live long enough you will discover on your own. These are things that your doctor would agree with, but it is unlikely that they would spend the time in their busy days to explicitly tell you… In some cases, they may not even realize the underlying truth because they were not taught these things in medical school.
Imagine for a moment that I am a universally respected symbol of wisdom and knowledge, perhaps the Dalai Lama (I’m not by the way😊). You’ve seen portrayals of such icons speaking in simple language telling you things you know to be true and conveying them in such a way that you should feel that these things are obvious and important. Then, you come away with the feeling that you just had a life altering experience. The irony of this is that you knew most of this already, but somehow, you failed to put it all together…
This is so typical of human experience. Sometimes we go through life acting robotically as if we had been programmed to be a certain way, yet we never realize that we are playing a role we were taught by our parents, our schools, our significant others, our jobs, and even our children. Then, one day we develop self-awareness with the ability to recognize and understand our own emotions, thoughts, behaviors and how they align with our values. This combined with self-acceptance leads to authenticity where a person lives in alignment with their true self and recognizes the value of living correctly…and finally takes full responsibility for their actions and circumstance.
It is my hope that this type of growth has helped me to see the ever-present truth that is all around us more clearly, so that I may share it with you. More than this, these “secrets” make doing the right thing for your body and mind as easy as possible. The difficulty in living correctly comes from the inherent behaviors we need to overcome to achieve our desired goals. These behaviors are our human flaws, and everyone has them. They are as much a part of us as our best attributes, the things that separate us from all other living things on this planet. And these inherent traits are STRONG; in some cases, more than we can overcome.
Do you wonder what traits I am referring to? Let me give you a few examples. For one thing we are all pleasure “junkies” …and this gets us into trouble more times than you can count. As we mature, we learn to control these urges, realizing that too much of a GOOD thing is BAD, that sometimes creates problems where none would otherwise exist. This in turn leads to clichés like “all things in moderation.” Virtually all these traits are programmed into us at the deepest level, many are responsible for our survival as a species.
For example, the urge to reproduce manifests itself as sex drive. By the time we become adults, we recognize some of the downsides of this primal urge but still feel helpless to put it completely out of our minds… sometimes it is all we think about…
In a similar fashion, we must eat food to survive. Without hunger, our ancestors might have lost the drive to hunt and forage, which would have led to our extinction. Today, in our Western society, we seldom worry that we won’t have enough food to eat. In fact, much of the time we have the opposite problem. We have a tremendous overabundance of food. It is everywhere… We don’t even have to leave our house to get something delicious to eat. All we need to do is call DoorDash. Unfortunately, this overabundance is making us sick and shortening our lives… But it’s not just the amount of food we consume, but the quality of that food that is killing us. Ironically, it is our ingenuity and adaptability that has led to this situation.
What most of us fail to realize is that the human mind is incredibly adaptable, BUT our bodies are NOT. It has taken millions of years for evolution to create the amazingly complex physiology of every animal on our planet. What most don’t recognize is that our bodies can resolve almost any problem we encounter UNTIL we change what we eat and the environment from which we evolved.
Sometimes we forget that we are just as responsible as the food industry for the existence of JUNK food that comprises so much of our western diet. It may be true that Big Food controls its development and distribution, but it is our preferences that allow it to flourish. This gets back to the fact that we are pleasure Junkies, so it only makes sense that we LOVE our JUNK food…our burgers and fries, our doughnuts, our soft drinks, and breakfast cereal.
However, some of the most beloved foods listed above don’t start out unhealthy, but they are made that way by Big Food, who focus on two factors: addictiveness, and cost reduction, which sustains and expands this industry. THIS IS THE GREATEST PROBLEM WE FACE. Because to correct this trend, we must make choices we know are good for us, but that we would not otherwise choose!
We are not good with paradoxes, because they make us feel divided. The only way to overcome this conflict is by discipline…and that is not always easy. My desire is to help you in this endeavor by the use and adoption of the correct philosophy… which is something I have struggled with my entire life. It is only though the realization that feeling good, being strong, being truthful, and loving life are worth sacrificing comfort and denying complacency.
News Flash
I have just released a new book
Unveiling the Science of Health and Healing
Where do we Begin?
This tricky question has a simple answer: NATURE…when in doubt, always ask the question, what is natural? Think how something would be without the presence of humanity. That is to imagine the natural state of life without consideration or interference from our species. BECAUSE that is the world we inherited, and that has made us what we are physically. True, our environment has played a significant role in what we are. But our adaptability has allowed us to migrate from the land that we first inhabited to new environments that were climatically and geographically different.
Throughout our migration, we were exposed to the same elements of nature: the air, sun, rivers, lakes, oceans, and plant life. Recognize that each of these elements are essential to our optimal health and function…today more than ever. As a result, we learned to hunt and eat animals in our local environment, and forage for non-poisonous plant life that could provide us with essential nutrients. These were WHOLE foods as nature made them. This is what our bodies evolved to survive on…AND these same resources are STILL the best sources of nutrition TODAY!
Are you starting to see the problems we face in our modern world with respect to nutrition? You may be wondering if we are so adaptable, why can’t we solve this problem? The answer lies in the fact that we are not a perfect species…we desire things that are not in our best interest in terms of survival. BUT we do have the ability to bridge the gap between what is best, and what is achievable. (Too bad Donald Trump hasn’t figured that out yet).
The solutions I am about to share are not complete, but they are a starting point. More importantly, I truly believe we have the power to address the factors that are making us unwell. However, achieving this requires the collective effort and support of the majority of our population. No individual, group, political party, or region can accomplish this alone—because this challenge impacts and requires the participation of EVERYONE.
If you share this belief and see the urgency of this mission, I invite you to join me. Help amplify this message by sharing this newsletter with those you care about. Together, we can drive the needed changes.
The Basics
Like the heading implies, these are fundamental truths of THE HUMAN CONDITION. First, and foremost, we are a species that has evolved over millions of years to become the Keystone Species of this planet. As such, we have a disproportionately significant impact on the ecosystem relative to our abundance. Our presence significantly affects the structure, function, and biodiversity of the environment.
Even with this “apex status,” biologically we are still mammals that have evolved in an environment remarkably similar to the one we have today. As a result, the features that comprise the environment are still vitally important to us. We need, sunlight, freshwater, unpolluted air, unrestricted access to the environment with all its biodiversity, and the strength and energy required to obtain nutritious food… This is what we have come from, and without these things, we cannot reach our physical optimum.
Here are Easy Ways to Obtain These Things
The latest research reveals that the best time to get the beneficial effects of sunlight is between 10 AM and 1 PM. However, there is evidence that it is important to take sunlight into your eyes, without sunglasses, shortly after waking up. In fact, viewing “first light” is even more impactful to your circadian rhythm (controlling sleep). Understand, this does not mean staring directly at the sun. In addition to sunlight striking the optic nerve, a large part of the benefit of sunlight is derived by its illumination of the skin, which stimulates melanin, and produces vitamin D, which is essential for dozens of critical physiological processes. We are indeed creatures that envolved in the presence of sunlight… In its absence we suffer physically.
As always, fresh unpolluted water is essential for all biological processes, and secondarily it contributes to the hydration of the body, which enables optimal performance from the musculature and nervous system. Filtering tap water with activated charcoal is relatively inexpensive and removes most of the chlorine and fluorine that might be present, as well as undesirable organic content. Reverse osmosis is also an effective method for removing unwanted components. However, I believe that artesian spring water is the very best of all, because it has not been stripped of the minerals that are normally found in naturally occurring water. Please dispose of plastic bottles in the most ecologically friendly way available to you.
Perhaps more than you would imagine is the importance of nasal breathing. Before, during, and after exercise, try to breathe nasally, more than you believe is required to offset oxygen debt. Nasal breathing is also critical to obtain the best, most therapeutic, sleep. Absence of rhythmic breathing, resulting from sleep apnea, is associated with a number of physiological dysfunctions. Also, if you recall my newsletter regarding nitric oxide, humming while breathing deeply stimulates the para nasal sinuses to produce additional nitric oxide, which has the effect of dilating blood vessels and thereby lowering blood pressure.
Here is advice that you don’t often hear… Try not to succumb to “micro-phobia” where you develop an inordinate fear of “germs.” Microbes of every form are found on every surface, everywhere. Generally speaking, they are unavoidable. With the use of antibiotics, hand sanitizers, and chemical or heat sterilization, we destroy many of the naturally occurring, usually non-harmful, microbes in our environment. In doing this, we significantly reduce the effectiveness of our immune systems, which has developed over millions of years, by limiting our exposure to these foreign lifeforms. In some cases, we create SUPER BUGS, like MRSA, through overuse of antibiotics, requiring the development of new antibiotics or toxic substances, which carry with them negative effects and may be exceedingly expensive.
You know the saying “what doesn’t kill you, makes us stronger.” This is entirely true of our ability to develop “natural immunity.” Without this, our species would have died out millions of years ago. As you have recently learned, with CRISPR even simple bacteria possess this ability.
Try as much as possible to avoid highly processed foods, take care to thoroughly wash and dry all vegetables and fruit to remove pesticides and herbicides before consumption. If you enjoy beef and other red meat, try to select grass-fed animals. The reason is simple; most of these animals are ruminants, meaning that they have evolved to eat grass and other vegetation.
To increase their bulk, and speed of growth, food producers use grains, GMO plants, hormones, and antibiotics, to increase yield, and raise profits. Remember, “you are what you eat.” The same is true for fish. Try to choose wild-caught as opposed to farm raised. And try to limit consumption of long-lived apex predators, such as tuna, and swordfish because they tend to accumulate more mercury than smaller, shorter-lived species.
Mitochondria, the Key to Optimal Health and Function
Most people are familiar with the intercellular organelle known as mitochondria, but few know of their origin. After the formation of earth about 4.5 billion years ago, life began to evolve thereafter, somewhere between 4 -3.5 billion years ago. The first lifeforms were separated into three domains. Bacteria, Eukaryotes, and Archaea.
From these three basic types, through a process called endosymbiosis, where a primitive eukaryotic cell engulfed a bacteria-like organism, most likely from the alphaproteobacteria group, which then evolved into a symbiotic organelle within the host cell, providing energy for the cell in exchange for a protected environment; essentially, the bacteria became "enslaved" by the host cell and evolved into mitochondria over time. Interesting, isn’t it?
In any event, it is true that the mitochondria are the most important “organelle” in cells. Without them, we could not exist as an advanced life form, because they are entirely responsible for the creation of adenosine triphosphate (ATP), our life energy, which is created by metabolizing glucose through the process of “oxidative phosphorylation.” Please see the three steps listed below:
Electrons move: Electrons from food molecules (like glucose) are carried by NADH and FADH₂ to the electron transport chain in the mitochondria.
Energy pumps protons: As the electrons pass through the chain, their energy is used to pump protons (H⁺) across the inner mitochondrial membrane, creating a gradient.
ATP is made: Protons flow back through an enzyme called ATP synthase, like water turning a turbine, and this powers the production of ATP (the cell's energy currency).
Oxygen is the final electron acceptor, combining electrons and protons to form water.
NOTE: In the process of normal glucose metabolism, another group of molecules are created that have a negative effect on the health of the cell. These are referred to as Reactive Oxygen Species (ROS), which can cause significant problems if they fail to be eliminated. This is where certain foods and intracellular agents, called Antioxidants, gobble up and neutralize these harmful substances.
As I have suggested, recent scientific discoveries suggest that virtually ALL chronic diseases, formerly believed to be mainly controlled by genetics, are primarily the result of dysfunctional mitochondria, which is also identified as “Metabolic Dysfunction.” This means that diseases like Alzheimer’s, cancer, and cardiovascular disease, the three most common causes of death, are primarily the result of metabolic insufficiencies. AND can effectively be managed (cured) with diet and lifestyle modification. Don’t misunderstand me to say that genetics plays no role in their development and progression. Think of genetics as a determinant of vulnerability.
Here is the surprise: the required modifications to nutrition and lifestyle are not as stringent as you would think. They are achievable, if the individual has the motivation, and sticks to a plan. These are some of the “secrets” that I am about to share with you. As you will see, none are that difficult or expensive, and you will be shocked at how easy they are to follow. Especially as they relate to suggested exercise. The fact is that you wouldn’t think they are enough to produce the results they are experimentally shown to provide. It’s not how much or how intense the required activity is, but rather the frequency, as opposed to duration.
Understand, the goal of this is optimal health and freedom from pain and disease; you will not be competing in the Olympics anytime soon…
The Plan
The following video is hosted by Andrew Huberman and featuring Dr. Casey Means. For those of you unfamiliar with Dr. Means, I find her approach to metabolic health as good as anyone I am aware of. I believe that much of it has to do with her upbeat personality, and her genuine desire to motivate people to follow the recommendations of the latest scientific studies regarding these physiological functions.
(Watch this 12-minute video…It is Dynamite!)
The discussion presented in this video centers around walking, where there is general agreement that it is universally the best activity, or exercise, for any age group, particularly for individuals of 65 years and over. Dr. Means addresses a large study that suggests that a target of 7-8,000 steps per day provides the greatest benefit in improving all-cause mortality. However, further discussion suggests that frequency is more important than duration. Here, the goal is to insert activity into you routine three times a day or more. It is suggested that the act of muscular contraction and blood flow are the key elements that generate the overall benefit, more so than intensity.
Above all, Dr. Means stresses that any attempt to incorporate these practices into your regular routine produces distinct and measurable benefits over time. Remembering that ideally you should try to incorporate these activities every day of your life even if the amount falls well below that suggested for optimal results… Something is ALWAYS better than nothing. Just look at the routines typically found in blue zones such as Sardinia. They don’t think of their physical activity as exercise, rather it is a typical part of everyday life.
If you find this approach helpful, I recommend that you search for additional videos by Dr. Means by going to YouTube.com and searching under her name. The same is true for Andrew Huberman. Incidentally, they are both Stanford graduates that know each other well, which explains their collaborative videos.
Also, I would like to add a few other pieces of advice with respect to physical embellishments. The body is designed to benefit from changes in state. Although immediate and significant change in state may be uncomfortable or unpleasant, these transient stressors invariably provide improved function. For example, going from a sauna into a cool pool of water is highly beneficial.
It is good to experience wide swings in temperature, particularly going from a warm house into a cold windy day, for short periods because it brings into action the body’s natural temperature regulation mechanisms. Colder transient temperatures are often beneficial for bodily functions. Cooler temperatures favor the formation of “brown fat” that we are born with, but gradually lose when the temperature of our environment remains constant. Brown fat has many potential health benefits, including helping with weight management, reducing the risk of disease, and improving exercise performance.
Key Supplements
Virtually everyone is aware of the necessity of certain vitamins, and minerals. But some become more important as we age. In addition to the age-related reduction of hormones such as estrogen and testosterone, there are other key nutrients and minerals that have increased importance because many of the metabolic insufficiencies that are prevalent as we age, require larger amounts of these substances than when we were younger because our bodies lose or utilize them more frequently.
As a rule, I focus on supplements that are more important to individuals that suffer from the most common chronic conditions such as insulin resistance, prediabetes, type II diabetes, obesity, hypertension, and cognitive decline.
As much as possible, I want to simplify my recommendations in this section. Most of these suplements are quite common and well known, however as always, I want to remind you that some forms of any given supplement are better than others. Usually, the least expensive varieties are the least effective, so pay close attention to the specifics. For convenience, I will provide certain products from Amazon since they are available to my audience regardless of location. Please bear in mind, I do not benefit from these recommendations in any way. In many cases I suggest the same items that I purchase. Use these suggestions to determine the best dosage and formulations.
Key Roles of Magnesium:
Supports muscle and nerve function
Promotes bone health
Regulates blood sugar and insulin levels
Supports heart health
Aids in energy production
Promotes mental health
Improves sleep quality
There are many forms of magnesium, each of them provide support for specific functions. If you had to choose one form that provides the maximum benefit and absorption, choose magnesium glycinate. However, certain brands offer 10 or more variants that could be taken in combination with magnesium glycinate to cover all the bases.
Key Roles of Zinc:
Immune function
Antioxidant and Anti-inflammatory Properties
Cognitive Health
Wound Healing and Tissue Repair
Bone Health
Maintaining Skin Integrity
Vision Support
Metabolic Function
Prevention of Age-Related Sarcopenia
Recommended Intake
Men: 11 mg/day
Women: 8 mg/day
Key Roles of Vitamin D:
Bone Health and Fracture Prevention
Muscle Function
Immune Health
Cardiovascular Health
Cognitive Health
Mood and Mental Health
Vitamin D Deficiency in Older Adults
Older adults are at higher risk of deficiency due to:
Reduced skin production of Vitamin D with age.
Limited outdoor activity or sun exposure.
Reduced dietary intake of Vitamin D-rich foods (e.g., fatty fish, fortified dairy).
Impaired kidney function, which affects the activation of Vitamin D.
Estrogen and Testosterone
DHEA plays a critical role in maintaining hormonal balance, bone health, muscle strength, and overall vitality in older men and women as it serves as a precursor to both estrogen and testosterone. While supplementation may offer benefits, it should be approached cautiously and under the guidance of a healthcare provider to ensure safety and effectiveness.
Potential Benefits of DHEA Supplementation
Improved libido and sexual function
Enhanced mood and energy levels
Better bone density and reduced osteoporosis risk
Increased muscle mass and physical performance
Improved immune response
Dosage:
Typical doses range from 10–50 mg daily. Higher doses (up to 100 mg) may be used under medical supervision.
Safety:
Long-term safety is not fully understood; supplementation should be guided by a healthcare provider.
Monitoring:
Blood tests are recommended to monitor DHEA-S (DHEA sulfate) levels and avoid excess.
Benefits of Ashwagandha:
Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is an adaptogenic herb widely used in traditional Ayurvedic medicine. It has a range of benefits for physical and mental health, particularly for stress management and overall vitality. Below are its key benefits:
Stress Reduction and Cortisol Regulation
Improves Sleep Quality
Boosts Cognitive Function and Memory
Enhances Energy and Reduces Fatigue
Reduces Inflammation
Enhances Immune System Function
Supports Health
Promotes Muscle Strength and Physical Performance
Improves Mood and Mental Health
Regulates Blood Sugar Levels
Antioxidant Properties
Supports Hormonal Balance
For Men:
Benefit: Improves testosterone levels, sperm count, and fertility.
Evidence: Studies indicate a significant boost in testosterone and reproductive health with regular use.
For Women:
Benefit: May support menstrual cycle regularity and alleviate symptoms of hormonal imbalance, including stress-related issues.
Dosage Recommendations
Typical Dosage:
Standardized extract: 300–600 mg per day.
Powder form: 1–2 teaspoons (3–6 grams) per day.
When to Take: Can be taken in the morning for energy or at night for stress relief and sleep.
Safety: Well-tolerated; mild side effects may include upset stomach or drowsiness.
Testosterone Boosters
(This 8:18 Video Ties Everything in this Section Together)
Creatine may benefit older adults to counteract age-related muscle loss referred to as Sarcopenia. In addition, creatine in the following areas:
Improves Exercise Performance
Promotes Muscle Growth
Enhances Recovery
Supports Brain Health
Increases Strength and Power
Improves Muscle Recovery and Reduces Fatigue
Enhances Athletic Performance
Dosage Recommendations
20 grams daily (split into 4 doses) for 5–7 days to saturate muscle stores quickly.
Timing
Can be taken before or after workouts; consistency is more important than timing.
Often consumed with carbohydrates and protein for improved absorption
Special Populations
Vegetarians/Vegans: Benefit significantly from supplementation due to lower natural dietary creatine intake.
Older Adults: Can help maintain muscle strength and cognitive function.
Tongkat Ali:
Fadogia Agrestis:
Summary
Hopefully, you did not find the contents of this newsletter overwhelming. Instead, these tid-bits are a compilation of small but significant recommendations tailored particularly for older individuals. By "older," I mean anyone eligible for AARP membership—this information is especially relevant for you.
Improving your health is rarely effortless; in fact, it almost always requires extra effort to overcome natural tendencies and break through complacency. The key is DESIRE, but equally crucial is discipline.
It is important to emphasize that even small attempts to adopt practices that benefit the human condition will yield positive results over time. However, these changes do not happen overnight. They require consistency and commitment over extended periods. To sustain this, you must shift your mindset: don’t see these practices as difficult or unnatural—they are, in fact, natural behaviors we have drifted away from due to our modern lifestyles.
Always strive to cultivate new health habits. With practice and persistence, these behaviors will not only become easier to adopt, but will also feel like second nature. Every step forward, no matter how small, is a step toward better health and well-being.
Until next time, take care and stay POSITIVE…Dr. G
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