Well here we are again making great progress in all areas, except sleep but as a full time carer for my father in law, that is something we have to accept is going to be a big challenge but as with most things IRON we will figure it out and get through it, after all it is meant to be hard.

Weekend of March 13 was a practice event The Wildflower duathlon, a local race 5k – 30k – 5k duathlon in cold windy but thankfully dry conditions although roads were wet and muddy and the running paths muddy, slippery and hilly 🙂 overall a good race to figure out some of the IRONMAN equipment questions for June 26th and I’m going to talk about each of the issues raised previously in the last #IRONFRANK post. But overall all is looking good.

With 10 weeks to go, training is going just fine, not great but on track and generally injury free, niggles only. Swim skills are progressing and am ending the kick practice phase, next is breathing phase then front stroke phase finally onto outdoor swim volume for the race specifics. Planning for open water swims to start 1st of May. Expected water temp here in Carmarthen Bay for May is 50-52F /10- 12C which is rather chilly. Wetsuit, boots, gloves and earplugs plus a swim balaclava for sure for me at least.

Cycling volume is low up to about 100 mpw and the aim to build by 10-20% weekly and with a big bike week in May as well. Running is OK but not where I want it so will do some faster paced efforts each week while building on the RUN/WALK – RALK which is my plan for race day anyway.

Logistics are on track now, hotel is booked, flights booked, parking at Heathrow is booked and best news my tri bike was extracted from storage in Virginia with race wheels, we shall see after 2 years in storage with luck it is good to go. Update: April 26 and a second test ride of 50km was successfully conducted with a few stops to adjust aerobars.

Bike update: ISM Saddle is comfortable with tri shorts and Chamois cream, still working on which top to wear, but have plenty of weather options already, so no extra costs involved. Aerobars are still too low even after flipping the stem, so I will put the Kuota on the Kickr training to improve front end fit for comfort. Options are to replace aerobars with aluminium set from road bike but raising the Pad Y might mean some construction work. Reworking front bottles but narrowed to 2 options.

So in summary, we are almost there, some longer rides, longer runs and outdoor swims to focus on for the next 9 weeks.



“The secret to success is in the planning, not the plan.”

As logistics planning continues, use of the optimal credit card, airline and travel options continue to be considered. Hotel was booked months ago https://hotel-escala.de/. Focus will shift to getting the equipment planning done and with some luck getting my race wheels ZIPP 808 and my tri bike back from the USA where they have languished for 2 years since the epidemic started in March 2020. If that isn’t possible then will have to modify Cuz’s Litespeed for triathlon use, after all it was a tri bike before I changed it to road use. I think that a new set of Hunt race wheels plus some clip on aerobars and a hydration system is all that is needed, oh maybe a new set of Continental GP 5000. Already have a new chain, anyway more of that in early March, stick to the swim planning for now, so that means strength, shoulder mobility after bike crash (June 2021) kick skills improvements plus fixing all the other swim issues that I have 🙂 and all that in the next four weeks, then it is time to start training.

So for the IMF2022 course I am focused on discovering all about the swim this week on the Langener Waldsee, a beautiful relaxation spot in the center of Frankfurt am Main. Water temp is currently illusive, but I will find it and the there are lots of weather apps relating to water sports on the Langener Waldsee with wind, rain, air temp and more easily available.


The swim course is an interesting wander around the lake starting with an out and back and two left turns and then a short get out after 1.5km followed by a triangle loop around the lake all left turns, so should be a left breather course. Will have to practice that then 🙂



The Lent of Ironman approaches, small sacrifices of desire not need will become increasingly important to ensure readiness on race day in June.
At 20 weeks to go which is in a couple of weeks, deserts, treasures and snacks shift to dark chocolate or red grapes. No added cream or biscuits, but full fat Jersey milk for both the protein and calcium. No point in denial, replacement is a better option. Nutritional strategy will be based on fueling and recovery with a little beer or wine for pure pleasure with four days off booze which means 39-42 hours twice a week without. Should help with overall health and waistline. Diet generally omnivorous, home made and simple. Ample water plus salts and supplementary greens powder. Nitrates will be important so carrot and beet juices or powders as supplements. Magnesium and Vitamin D plus Omega 3 from fish and olive oil by the spoonful.
Training nutrition only as necessary for longer training sessions.
As of early February, regarding pains, only a right foot chronic condition and continuing tightness in the post crash right shoulder encapsulitis. Working on traction, stretching and Upper body strength building with 2 gym visits weekly.
Swim Smooth sessions 1 and 2 are complete and received Andrea’s video analysis, for me to work on. Lots of issues to fix
Excited about training right now, can’t wait for tomorrow 


Jan 21 – after a 9.15pm swim drills session it is clear I have far to go with swimming well so I’m back to the video analysis, self analysis. Kick is strange and twisted so have to resolve. When I showed the videos and still pics to the kiddos there split their sides laughing at dad’s crazy legs, strange when they work really well running and cycling !

Jan 27 – thinking about sports drink and 90g/hr so 360 cal/hour. If I can get 720 cal or 800 in a bottle with 2 g sodium plus mg, k, ca 1:1 maltodextrin : fructose

Jan 29 – was time for first 2 hour indoor ride. Great fun an hour with what’s app chat and an hour TDZ stage 6 feeling good

Feb 1 – and one week of taper to go before it is IM commitment time. Tapering deserts, alcohol, don’t feel like it days, reverse taper recovery, nutrition, hydration, training. Looking forward to 19 weeks training and focus.

As we are on the Eve of IMF 2022 training it’s time to consider my baselines for all aspects. health, equipment, training, mindset, nutrition, injuries, logistics. More on baselines once spreadsheet is created.


POST SEASON training, HEALTH, fitness and RECOVERY for your best 2022 triathlon season

Let’s look into the demands of the post season phases for age group multisport athletes. If you want more successes in 2022 then we need to prioritise activities, training, balance and health in these post season phases. I always describe the post season as a time to work on weaknesses and for mental and physical recovery. Continuing to do more of the same from your competition phases wont optimally help you for the big 2022 season.

No matter your goals for 2022, post season begins immediately after competition season and starts with a BREAK, physical, familial, mental recovery are most important for that all important BALANCE. How long of a break is personal in my view and could be a week or a month of LIMITED healthy exercise with no structure, healthy and relaxed eating and adjusting the balance to one of a more relaxed approach to gain that all important recovery and feeling of wellbeing plus the desire to restart structured training.

Without balance we get burnout and dread of the coming season and without a break, we get into that competition season rut and triathletes can often end up doing the same training year round. My opinion is not to sign up for that fall marathon but to unwind, refocus and determine 2022 goals during this first post season phase where the FOCUS is on WEAKNESSES, and maybe do that spring marathon instead. As I said this can be a week or a few weeks. To some extent the length of the break has to do with personal circumstances, family and social life. But the aim is to recover, determine weaknesses and decide on 2022 goals.

Post season phase two then starts as we begin to get back into training, having determined our goals, had enough of a break, feel ready to train again and understand that this phase is all about working on what went wrong in 2021, 2020, 2019…. so that you come out faster for 2022.

WEAKNESSES – what do I mean by this? Maybe skills, speed, stamina, strength, mobility, health, nutrition, hydration, transitions. Of course for us multisport athletes, we have differing needs for the many aspects of each event; swim efficiency, bike power, run economy are examples and these need to be broken down into the components to be worked on to elicit change, such as specific strength, body position, equipment changes, transitions. Once we determine these together we can plan what to do to address these weaker aspects of your racing from previous seasons. The what needs to be done is then translated into a plan of action and a specific personal program developed. In my view based on pre-competition and competition phases between May and October we have from November to January/February to work on weaknesses and March/April pre-season to work on strengths, then we work on RACE SPECIFIC aspects for our 2022 season. So specifics for sprints, olympics long course and IRONMAN events, plus specifics for each course for A races.

Examples of post season training can be BASIC strength, CORE strength, swim lessons to improve your body position and speed in the water, big gear bike sessions for improved power, or higher cadence sessions, interval or fartlek runs, hill runs or longer runs all depending on the weaknesses identified earlier. Of course some of our weaknesses might be mental limitations for example GRIT – DETERMINATION – SKILLS. These can be worked on using hard training sessions in the pool, indoors on the bike, and winter races like cross country, 5k-10k road racing and of course if you live with snow, then cross country skiing or ERG rowing can be fantastic to build grit. Learning to suffer and push through in racing is an essential skill if you want to win, but can also be vital for those aiming to complete their IRONMAN or their first open water triathlon.

More later as we can delve into specifics, but as those are vey personal to each athlete, it is for each of us to determine our weaknesses and with determination, work on them.



When choosing a car, whether replacement, first car, new car, used car or a vehicle of a different style, what is it that we use for aid decision making? When buying a new swim wetsuit, a new bike, new running shoes for that all important 2021 triathlon season or the first Park Run of the year or maybe your London Marathon debut, how do we choose and why?

Does the same apply to food, supplements and drink?

Question is do we make choices based on functionality required? Or is it more of a desire for a specific item, based on emotion rather than logic or real needs? After all any car will get you there, wont it? Well as a starter for functionality what if the car is mechanically deficient, maybe it wont get you there after all, the functionality just wasn’t there after all! So we already have some criteria developing, the item must be functional and fit for purpose. After all a 20 year old saloon car probably wont win you that coveted hill climb in the Alps but might get you home and to work daily. Same applies for triathlon as an example, will that old mountain bike get you to the finish, sure as long as the maintenance is good and you can ride and you get nutrition and hydration, but will you win? If that is the desire, functional need or goal then maybe a racing bike is a better option for winning.

Does the same apply to feeding?

Let’s try to apply some criteria to feeding and see what comes of it. After all we humans are a biomechanical system with a cognitive ability, does this system need specific feeding or will anything do? Using the car analogy and the hill climb race, we as humans can continue to live/exist on almost nothing eaten or drunk, so there is a level of minimum that we need to even barely function but what of optimal functioning and who doesn’t want optimal function for optimal performance? I know that I prefer that to sub-optimal functioning, question is am I prepared to do what it takes for the mythical optimal?

Sub optimal or optimal functionality for the human, reality or myth?

Are there criteria for optimal functionality? I think so, but the challenge for humans is our very long lives and very short attention span, oh and the number of cells in our bodies and possibly the number of other biologics that live within and on us, bacteria of course play a big role in our optimal health, but that’s for another story. Two of these three factors play a big part in our decisions which are often not optimal for us but after all we are free to make our own decisions even if these result in sub-optimal health outcomes, strange that eh? But most people have a short term mindset, single day decisions to drink too much or eat too much on any given day in our mind has no impact on our overall lifespan or healthspan and is not really even considered, but should we? This doesn’t even take into account our external environment as highlighted in the previous post concerning air quality, water quality and stresses.

Criteria for human optimal functionality. Regarding feeding the human mind and body, are there optimal ways to do so? Clearly this is a huge industry and clearly there is little agreement AT ALL! This weekend is the Low Carb Conference in South Africa and they are talking about optimal nutrition and then the vegan movements are saying it’s all plants and nothing more for optimal feeding. So who is right? I think these two extremes LCHF and vegan are not so far apart in wanting optimal feeding but will never agree, well maybe one day with luck. So how about looking at essentials for optimal nutrition and see where that leads us; what do we absolutely need to LIVE and what do we absolutely need to THRIVE? I think the arguments between the two sides are not about functional feeding but about sources for optimal functional feeding (OFF). One side says low carbohydrates and healthy fats and the other says low fat with mostly carbohydrates. But everyone agrees that we need Amino acids, essential fats, essential vitamins and minerals plus water and some sat fibre to SURVIVE, so what we have to figure out is what are the criteria needed to THRIVE that demand these essentials? And can we do this based on a simple functional analysis of perhaps movement pattern recording (FitBit style for example) or do we need to measure more details such as pulse rate, blood pressure, height, weight, body fat mass, bone density? These easy to take measures can quite simply lead to a part of a functional analysis of individual needs. Add to these age, gender, ethnicity (genes) and we can see that a functional approach will enable individuals to determine their own functional needs and therefore self prescribe everything from the amount of water drunk to the right feeding patterns to THRIVE. This functional feeding is just a step to a functional lifestyle that can lead to a much healthier nation without lots of work or cost to the individual but will require the monitoring of parameters as mentioned.

Volume, quality, calories are the essentials of any healthy human feeding.

We have been provided with many formulae for how much we need in calorie terms and many studies show what the minimum RDA is for minerals and vitamins, but minimum wont cut it when we are looking for OPTIMAL feeding, will it? As each human is unique so must be our optimal functional feeding guidelines and the criteria for optimal will depend on living location, activity level, performance desires, travel, stresses from life, gender, size and most likely age.


How’s your environment?

Do you really know where you live, work, travel or sleep? By where what I mean is the environment(s) in which you breathe, drink, eat, lie, sit, work, play, exercise. How optimal are these environments and do you know what is causing sub-optimality, which is to say at best that you cannot thrive and at worse you are being slowly poisoned. Sounds dramatic, but it is in fact very real.

Your internal environment is also important, in fact very important to prevent lifestyle diseases taking over life and making it a misery and in place of a healthy old age, you get an old age riddled with diseases like heart disease, vascular diseases, diabetes, dementia, pneumonia, gout, arthritis, obesity, visual problems, hearing problems, gut issues, high blood pressure and the like. So protecting and nourishing the internal environment means that not only optimising how you live, but where you live is so important for long term health. If you doubt this look around, how many people are close to you or live near you who are unhealthy?

Obesity rates and diseases from being overweight are clearly a major problem for society as well as for individuals so a proactive approach to aid their cure is vital. Government guidelines on eating healthily focus on carbohydrates and even recommend almost a kilogram of fruits/vegetables every day to get the “required” amount of nutrients based on absorption at 50% of intake which is a highly optimistic estimate. So this internal environment succored by the external environment from the places we live, work, play, exercise, sleep and relax has been corrupted over many years and demands a makeover, pronto!

But how do we change our environment? Basic human needs include air, water, companionship, a sense of purpose, essential fatty acids, essential amino acids, fibre, minerals and vitamins and possibly phytonutrients from plants. Addressing these environmental factors together will enhance our personal environments.

AIR – Breathing clean air for example seems obvious but why then do so many breathe bad air indoors and outdoors? Locations of home, work, exercising all have their own air and we need to ensure clean air to breathe well. Purifiers can clean air and deliver a good atmosphere, changing filters in air conditioning systems and exercising away from traffic, polluted air can help.

WATER – How clean is your city delivered water? It passes the tests I’m sure but what do they test for? Take a look at your city water report and decide for yourself if your water could contain pollutants such as medical waste, run off, any of the 50000 chemicals considered dangerous but not tested for or cleaned out. If the answer is YUCK then purify your water and I recommend the Berkey system as it is portable, guaranteed and tastes great.

FOOD – Nutrients from food are essential for healthy living and to prevent early death, yes they are that important. Not only early death but worse still is early decline and years spent in an unhealthy old age with few options. We cant go into food here but have covered this many times in earlier posts, but do think hard about your food and drink intakes and ask yourself is this good or bad and then make up your mind is it worth it or not. Look around at most people in their 60’s looking old, stooping, sagging faces, big bellies. These are a consequence of where you live! It doesn’t have to be that way.

Stay healthy my friends and stay involved with society in any way you can that has a positive vibe to it. Play sports, board games, cards, book clubs, knitting groups, sewing groups, quilting groups, the list is endless just get out and do something for companionship and that sense of purpose is vital to a mentally healthy life.


BEMER for Circulation

Now located in Pembrokeshire in the beautiful west of Wales, we are already sharing our BEMER experience with local people, helping with the aches and discomforts of modern life, such as sitting too long, poor home office ergonomics and not getting out or moving enough. BEMER therapy is proven over more than 20 years to resolve many of these lifestyle issues which can be caused by poor circulation.

Take a look at some of the earlier BLOGs about BEMER use and results and then contact us when you are ready to try. Until end Feb BEMER systems can be rented direct from the makers in Lichtenstein for £440 and that is for 8 full weeks with no added costs for delivery or taxes. What’s not to like about that, 8 weeks of BEMER treatment in your home and if you like what you experience in your health then pay the remainder and keep it, if not just ship it back at no cost.

Now BEMER has been around for a long time, over 20 years, providing therapy in thousands of hospitals and clinics across Europe and now the USA and Canada, how about India, South Africa and more. Yes over a million sold and production is running as fast as they can in the small principality of Lichtenstein. There are so many positive personal stories, including mine and my wife’s and in laws also about how BEMER has helped that I will be very happy to share with anyone.
Here are some good links to check which explain BEMER and also some which give independent study results from around the world.

It is never too late, after all my father in law started at 80 and has benefitted with a slowing down of his symptoms from a variety of health issues including heart problems, circulation issues and discomfort.


The Health Hypothesis

Hypothesis: Optimal wellbeing can only be achieved when both internal and external factors for health are considered and optimized for an individual or a group. Psychological factors and physical factors need to be considered and thoroughly investigated. Environments in which people live, work, recreate and relax are probably a causative factor, in a sense understanding the petri dish of life could enable us to optimize conditions for human health and possibly the health of our planet and all life forms.
As we start to investigate the environments we should discover the factors leading to ill health or excellent health.
So I plan to begin with environments both internal and external, physical and psychological and from these deduce factors relevant to wellbeing and so carry the investigations deeper into each factor and how they relate to people primarily.
The fate of the planet is for others to determine but the health of animals, plants, indeed the very food sources humans rely on are most likely intricately linked to our own health.


WHO defining health, Croatian Medical Journal Croat Med J. 2006 Aug; 47(4): 662–664


Plant Based and High Fat

So is this even possible? Having just watched the film/documentary “Forks over Knives” . I will explore this option as I also take account of the LCHF dietary option that also makes such good sense and with remarkable results on diabetes and other health issues and diseases.

No added oils is a common theme, so that means even the much touted olive oil and the current trendy oil, coconut or MCT. Perhaps it is a matter of reducing or removing animal based based, or maybe just fats from meats. The question is can the body get enough fats from plants alone.

But does a plant based diet create changes to blood sugar levels which can then lead to diabetic complications. A plant based diet is a high carbohydrate diet but also a high fiber diet and this fact might negate the high carbohydrate effects. The key might of course be that a plant based diet can manifest in many different eating choices. Processed plant based food is way different to a whole foods diet, meaning farm or home garden produce not factory produced highly processed chemical laden plant based foods.

How about calorific and micro-nutrient content of a whole food plant based diet? Do you get all essential nutrients and micro-nutrients within the scope and volume of this way of eating and fuelling?

The best evidence regarding the best diets all points to wholesome foods, predominantly plants, in sensible combinations—but provides no decisive evidence that any one level of total fat is best. What matters are the sources of that fat, with nuts, seeds, olives, extra virgin olive oil, avocado, fish, and seafood favored.

Over the past few months as we move into summer, I have been considering the idea of a plant based focus but using nuts, seeds, olive oil, grass fed butter, nut butters, flowers, adaptogens, mushrooms, high quality meat and a high quality water as a basis for dietary intake. The purpose being, to quote Michael Pollan, eat whole foods, mostly plants, not too much. How do we define plants, it doesn’t have to be piles of veg! Flowers, berries, nuts and seeds plus adaptogens. And he says mostly plants so some high quality fish, meat and even a spot of green algae!




“One person’s meat is another’s poison”, Titus Lucretius Carus coined this expression in the first century BC, “quod ali cibus est aliis fuat acre venenum” (what is food for one man may be bitter poison to others). This is surely ancient wisdom that seems to fit the current dilemma, which could be called the “Dietary 80-80 Dilemma”. 

Do we need to make a choice between one “healthy” diet and another? Is that what you are trying to decide right now? Often food choices are made based on availability, cost, time availability and timing and we will look at these co-factors later. It may not be simply the choice of one or the other lifestyle defined by extremes ie 80% carbs or 80% fats, (#LCHF or #LFHC) health through nutrition, what if the beginnings of health through optimal nutrition was discovering your own personal needs, a so called personalised diet. 

For some people the moral aspect of food and drink choices might be paramount, and that can truly lead the person to limiting their choices and options, an example is veganism, a totally plant diet. Cruelty to animals or even just eating another living being might be the personal stimulus for specific dietary choices or maybe  specific religions mandate eating behaviours again which can mean adjustments from the optimal to a limited food basket! 

So let’s remind ourselves about the basic differences and then the commonalities with each of the expert recommended healthy eating patterns and lifestyles. LCHF implies a very high fat, low carbohydrate, low protein nutritional pattern, typically 80%/10%/10%. Sources of foods include saturated and unsaturated fats, whole meats and fish, full fat dairy, nuts, eggs, green vegetables, berries, and some fruits plus water, teas, coffee and some alcohol. Low processed whole food approach based on avoiding grains and focused on high quality fats. On the other side of the church is the LFHC approach also usually termed a “Plant Based” diet, where plant based means vegan or possibly vegetarian, the avoidance of any non vegetable nutrient sources; meats, fish, eggs, cheeses, milk or even algae. So what does this mean,  very low fats naturally from plant sources such as nuts, avocados, seeds, low plant sourced protein and the great majority of daily caloric intake and nutrients from carbohydrates including vegetables of all kinds, berries and fruits. Again we see a trend here towards least processed, sometimes raw vegetables, fruits, fats, nuts and water, but including wine, beer and other alcohol. So there we have it, two choices or are there? 

IN THE AISLES AND BETWEEN THE AISLES – our discussion has been mostly about the two sides of the nutrition church that seem at first completely opposed but on investigation we have found several points of agreement, our so called Common Grounds. Least processed, 10% protein, being the most important common ground even though sources will vary clearly between a plant based and animal focused diet. 

CO-FACTORS – Often food choices are made based on availability, cost, time availability and timing so let’s take a look at these co-factors for nutritional benefit and your own diet. How much of your weekly budget can be spent on foods? Higher quality usually means higher cost and lower volume. How often can you shop for fresh essential whole foods rather than canned or processed-packaged foods which last much longer? Which whole foods are available at what time of year? Is there an optimal time to eat an optimal diet or can dietary wholesomeness be occasional for the same health benefits? No matter the biggest factor here is probably cost for most people.

PROTEIN: I just read an article by Rich Roll and I’m happy to see he agrees with the 10% protein dietary advice and as he says all amino acids can be had from plant based foods and in any case we only need about 0.5 grams/kg so for a 150lb/70kg human we need 35 grams of protein (including all essential amino acids). One Chicken breast contains about 50 grams protein, so that’s our daily protein taken care of for the non veg based. For plant based humans an avocado, spinach, broccoli, beans and nuts easily provides the protein needed. So the question comes down to the fat vs carbs argument and it seems we have two very strong logical arguments.

If you choose one, lets say the LCHF and a plant based diet is it possible to get enough fats and remain happy, satisfied and satiated with the daily food volume? After all 1500-1800 KCal is not much food volume and is a sensible intake for the majority of sedentary people. If you choose the LFHC plant based diet , does it give you the nutrients needed? Plant based I think tends to be lighter on the body, easier to digest and with more fiber and I think when you focus on the micro-nutrients needed by the body you get a smarter diet. After all no-one ever says I am carb or fat deficient but we all say I’m magnesium or vitamin D, C, E or folate or iron etc deficient. So my point is always, which foods , drinks,  supplements and lifestyle choices provide the most micro-nutrients which after all are the essentials needed for optimal health. Considering that carbohydrate is absolutely not necessary for humans or is it? Ask experts on the LCHF side of the aisle!
A 2002 report in the American Journal of Clinical Nutrition states, “The currently established human essential nutrients are water, energy, amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine), essential fatty acids (linoleic and α-linolenic acids), vitamins (ascorbic acid, vitamin A, vitamin D, vitamin E, vitamin K, thiamine, riboflavin, niacin, vitamin B-6, pantothenic acid, folic acid, biotin, and vitamin B-12), minerals (calcium, phosphorus, magnesium, and iron), trace minerals (zinc, copper, manganese, iodine, selenium, molybdenum, and chromium), electrolytes (sodium, potassium, and chloride), and ultratrace minerals. Note the absence of specific carbohydrates from this list. “ One aspect of carbohydrate need is fiber for a healthy gut which in turn leads to better overall health, so perhaps the only justification for carbohydrate is to supply the gut with fiber which does not contribute to calorie intake and can be had from such vegetables as broccoli which are also a high protein and also unsaturated fat source.

So what do we do? It seems to me that a whole foods dietary blend with a desire to ensure maximum intake of healthy micro-nutrients where satisfaction comes from fats from a variety of sources, your fiber comes from cruciferous vegetables like broccoli, peas and beans, your micro-nutrients from a variety of nuts, fruits, berries, supplements and your protein from a variety of sources plant or animal depending on beliefs and personal stance. Supplements to such a healthful diet include caffeine from teas and coffees, wine, beer, a high quality micro-nutrient source like Green Vibrance. To complement this you absolutely need water, high quality water not contaminated with chemicals (un-purified tap water in most houses), sunlight and access to the earth’s magnetic field. Exercise and movement add to a growing sense and feeling of well-being, so be sure to move and exercise daily. Sleep, now dont get me started, just get enough for you!



If you read the previous paper on the dilemma for us normal people then you will appreciate that there are not only differences but also there is some common ground accepted by most if not all. Even within the common ground there are specific differences for example in the type of vegetables or the specific fruits, nuts, fats and proteins and we will investigate these today. I feel also that calorie intake should be a subject of great interest, to all of us! Essentially we eat too much and often do not count liquid calories such as beer, wine, spirits and soda. Although I do not drink soda as it contains nothing of value except possibly caffeine! 


There is I think some common ground. 

“However, a large body of evidence now shows that healthy eating patterns and regular physical activity can help people achieve and maintain good health and reduce the risk of chronic disease throughout all stages of the lifespan. The 2015-2020 Dietary Guidelines for Americans reflects this evidence through its recommendations.” https://health.gov/dietaryguidelines/2015/guidelines/executive-summary/

CG1. Eat less processed foods and consume less processed drinks – but what does processed mean and we will address this specific topic later.

CG2. Avoid trans-fatsno disagreement there.

CG3. Less added sugarin the lifetime of an “average” western person, an industrial waste skip of added sugar will be consumed! 

CG4. Less alcoholalthough levels seem to differ depending on where you look.

CG5. Nutrient dense foods and drinksalthough the specific macro-nutrients cant be agreed, there is some common ground on micro-nutrients. 

CG7. Protein intakes seem to be similarsources clearly differ but the amount of protein seems consistent around 10% of caloric intake.

What do we need to understand about processed food and drinks? 

Almost everything we consume is processed even raw foods, some food such as some fruits, some vegetables and some sushi could be considered less processed! Of course you might consider water unprocessed but in reality for most of us, water is highly processed but essential for us. How much we need is again subject to experts opinion, best advice I have seen is to drink water when you feel thirsty! Amounts vary but that is not the question here, what is the question is defining “processed”. Clean tap water is highly processed for our benefit and it is cheap for us even though we drink a lot of flouride with it, well I dont as we filter it out. But you see the point, processed doesnt have to be canned and down the center aisles of grocery stores. Almost everything is processed to some extent for good or bad effects on our health. So choosing less processed foods is not an easy option. If you want to get clarity then using the caveat – “whole food & least processed” #WFLP might be a good shopping mantra. An apple picked from a tree, stored then eaten at home is very lightly processed, an apple that has travelled 5000 miles, been coated in a waxy substance is processed but perhaps necessarily so, still we then have to further process by washing or peeling. Apple sauce in a plastic jar I suggest is highly processed when you consider the ingredients (Apples, HFCS and some acid to keep it from going bad in the plastic package made from BPA  plastic). So perhaps the ideal is to make a “process measurement” and have this indicated on the label, so consumers can decide just how processed is this item I am about to eat or drink. I think this would certainly persuade people simply to pick healthier options.  How about PM 1-10 where 1 is the apple from a local farmers market and 10 the apple sauce? 

All drinks are processed, from freshly squeezed oranges to an aluminium can of soda or beer or coffee or tea, so how we do we decide what to drink? As we said earlier, even our water is highly processed unless you get pure mountain stream water from a non-polluted source and drink it there or bottle to take home perhaps. So which drinks should we opt for and I think there are good arguments that clean healthy or what we call “good water” is the most essential and should form the basis of our response to thirst. Including salts for the “body electric”  is most certainly essential for healthy body, heart, brain, muscle and nerve functions. But where do we get salts? More of that later, for now just make sure to get enough salts/electrolytes. 

Alcohol and health. We all have seen the effects of alcohol either first hand or by personal experience and as societies I suggest that the world is probably split down the middle on consumption of alcohol from fermented, distilled and brewed drinks. Are there any health benefits, well some claim there are to drinking red wines, dark beers for the bioflavanoids and other plant based micro-nutrients and bacterials found in these drinks. Ethyl alcohol doesn’t really do us physically any good so the one thing that is sure is we do over indulge and certainly in the western societies, the pub, bar, restaurant could be considered the centre of our social lives and that would be a BLOG all of it’s own later. 

Nutrient density and food groups

Possibly we can agree that nutrient dense foods are more beneficial than so called “empty calories” but what might be nutrient dense and allowed within #LCHF might not be allowed on #WFPB but on our #WFLP we can take the best from both dietary prescriptions. But what nutrients need to be dense to make food superior and that are common? Seeds are acceptable to both camps, green leafy vegetables are a common ground as are berries and that actually might be it. Dr Campbell suggested that meat(s) contain no vitamins, antioxidants or other useful micro-nutrients and if he is right then meats confer no nutrient dense benefits, especially considering a 10% protein intake which seems to be common to all good diets. So how about FATS, can fats be nutrient dense? Can we possibly come to agreement here, ha-ha unlikely as the animal vs plant based diets would seem to be diametrically opposed or are they? I think everyone agrees there should be some unsaturated fats but 10% – 80% is a big gap, in fact for the 1800 KCal folks that is either 20 grams or 160 grams, which is what in reality? It is 1 1/2 tbsp or 11 tbsp if you just use butter, but our fats are supposed to be primarily unsaturated types if you buy the cholesterol hypothesis which is increasingly coming under fire. But fats like #PUFA & #MUFA – avocados, nuts, seeds, olives, pumpkin seeds, walnuts, flax, soybeans. Coconut oil and #MCT oils are much loved of late, with ideas like adding them to coffee; hmmm! Tried that yet? I suggest that you do as it is deliciously fatty and satisfying but after a couple of morning mugs of #Illy espresso with added butter and MCT I am not so sure and think i will stick with my dark roast clean and unadulterated. So fats can be considered nutrient dense with different types of fat being essential to health and that is agreed even if the sources are not. 

Nutrients are often “washed out” of otherwise healthy foods, rendering them less densely nutritious! So one major aspect of nutrient density is SOURCE and handling and time spent packaged in transit. The affect of micro-nutrients, growth of mould, bacteria and other challengers to good health cannot be calculated so the advice is usually to eat local, grow your own, rear your own and this minimal processed, packaged, transported food does seem to be a common theme between all diets.  


Protein intake a common ground with it seems agreement of about 10% of calories from protein. So for an 1800 KCal intake daily, this would be 180 KCal or about 45 grams of pure protein. Lets check some examples of this from each side of the church:     All these foods contain about 20-25 grams of protein – 100grams  turkey breast  or salmon or pinto beans or almonds or cheese.   Surprisingly even a common food source such as vegetables can help here as even broccoli has protein about a 1/10th of that from the other sources but in any daily intake you might want to take it into account to avoid over eating or drinking protein. 

We have missed one vital type of intake and I hope that you picked up on this essential and common food type for health and vitality, yep it’s fibre from plants and  is considered essential to good health. But there is some controversy over how much and the source, but we all seem to agree that some is good! So let’s leave it there as our final common ground. 

Oh yes that brings me to more common grounds 😉 , yep coffee seems to be commonly accepted but one side of the church will take it without added dairy and the other with added butter but both sides and the aisle agrees, no added sugars or god forbid added sweeteners! #coffee #caffeine #flavanoids 

Ok here are some references: and as we head for our third and final BLOG on this topic where maybe we can piece together a way of eating that can provide the nutrients through lower processed, nutritionally dense, less packaged highly nutritious foods and drinks, you might see the term #VOGON or #Vogon and that we will explore later and let us hope so as it needs explaining.  Bis nächste zeit, schöne abend.

A. https://jandonline.org/article/S2212-2672(15)01743-8/fulltext

B. Your gut thanks you – http://humanfoodproject.com/americangut/

C. Dr Barnard – https://nutritionstudies.org/

D. Esselstyn https://www.mdedge.com/jfponline/article/83345/cardiology/way-reverse-cad

Post script: I saw an article today that talked about why the #LCHF diet was wrong and the basis of their argument was that eating deli meat, barbequed meats, sausages and other highly processed foods as you “need to on this diet”  people would probably get sick. I think that this is not the intent of the #LCHF recommended diet. Refer to the CG statements above. 



The dietary advice facts are ambiguous, clear as mud in fact and increasingly unhelpful! 

Simply put this is the dilemma and I don’t have an answer yet and I am not a dietitian or a doctor in case anyone was wondering. Many of the highest regarded scientists in the field of nutrition and health cannot agree with the basic principles of a healthy dietary intake. On one side of the church are the experts who advise a diet comprising 70/75% fats, 10% carbohydrates, 10-15% protein. On the other side of the church are the experts who advise a diet comprising 10% fats, 10% protein and 80% carbohydrates. In other words almost the complete opposite. So down the centre aisle are the areas which are essentially agreed, namely: less alcohol, less sugary drinks, less artificial sweeteners, less added sugar and less processed products. The high priests are the government groups such as the DGAC in USA who are there to advise on government policy and who therefore have large influence on the advice developed for populations. To a great extent the cause of our current nutritional mess led by heart attacks, strokes, obesity, cognitive dysfunction and T2DM.

But what are we mere citizens to do about our health and our waistlines as we speed towards potential oblivion and certain death. Nobody has suggested a nutritional fix for that inevitability yet! But many have tried and will continue to do so. So what are we to believe, which scientist is the best, delivering clear, proven unbiased advice to which all other scientists agree?  NONE so far. 

Although many are claiming to be that one and will tell you that their diet is clearly optimal for weight loss, good health, longevity and avoidance or recovery from disease. But can we be sure? No of course not as there are two scientifically proven diet types that categorically state their dietary advice is the optimal for healthy living. So how can they both be correct when the two are polar opposites? I talk of course about these two ways of eating: 

  • Low fat – high carb #WFPB   (Whole Food Plant Based)
  • High fat – low carb #LCHF (Low Carb High Fat)

Between these two dietary paradigms there exist of course a myriad of in-between ideas and theories, many with years of experience and success rates through the roof. We can consider Atkins, South Beach, Whole 30, Paleo, Modified Atkins and so many more. 

But does optimal depend on your personal activity level or will the same diet work for all except of course possibly in some genetic disorders or severe illnesses like epilepsy and autism which many although by far not all agree have specific dietary requirements for minimising effects of the illness or disease while promoting improved health. The scourge, even called “Black Plague” of our times in the “west” is diabetes (T2DM), altering the health and well-being of millions every year and most likely completely preventable and other forms of diabetes so called Type 3 (Alzheimers) and gestational diabetes (GDM). Being overweight has certain links proven and agreed by all to heart disease and to diabetes T2DM.


If a high fat diet solves so many problems such as obesity and the almost inevitable diabetes, then why not adopt such a diet? Because the plant based dietary group, who also believe they are right, will tell you that it is all wrong and we need to eat no added fat, very little protein (10%) and the remaining calorie needs from whole foods; grains, vegetables, fruits and legumes. Their argument is compelling and seemingly logical as well as backed up by many studies that prove their point, for them! On the other hand the high fat (good fats),low protein and low carbohydrate theorists will tell you that their results are better and clearly show the health benefits to huge numbers of cured diabetics and massive numbers of people losing vast numbers of kilograms of fat. 

So at this point we are no closer to determining the “truth” if there is one of course! 


As I said at the start there is a centre aisle of agreement, mostly. Many on both sides will argue for vegetables(most but not all types), fruits(possibly only berries), a low protein intake as a healthy whole food part of any diet. But are we designed and do we have the organs to absorb nutrients from fibrous veg and fruits, well yes it seems we are, so no disagreement there, or is there? On the LCHF side starchy vegetables are not supported whereas all vegetables in unlimited amounts – yes really – are considered beneficial to the WFPB group. Low protein intake is an area seemingly of agreement, but the sources are clearly at odds, one being any protein and one being only non-animal protein. A big difference in fact and not just from a moral perspective but from a content perspective or is there in fact any real nutritional difference? 

Vegetables contain fats, proteins and carbohydrates including fiber, plus an array of potentially beneficial phytochemicals whereas meats, fish do not contain these chemicals or carbohydrates. 

We will continue this blog next week when we discuss and present evidence from studies for and against each of the 2 hyper diets #LCHF #WFPB. For the weekend reading, check the links and also if your daily calorie intake is around 1800 KCal then calculate the amount of food and caloric drinks you should be consuming and compare to what you are taking in. For example a box containing 1lb (453gm) of caloric intake (drinks/solids) is about 1800 KCal depending on percentage of fat. 1lb is not much!! Maybe it is purely intake volume, food quality, water quality and empty calories that are the real problem. See you next week.

Types of Fat

Saturated or not: Does type of fat matter?


BEMER – the modern way for medicine

Proven Effects of BEMER Therapy – Real Science – AVAILABLE from us already.

http://www.david-roberts.bemergroup.com – ASK US NOW

When exposed to the BEMER patented signal , the resulting measurable, crucial physiological have been scientifically proven:

  • 29% Improved blood microcirculation. More capillaries are open to carry blood. The Microcirculation Institute in Berlin maintains that there is no other therapy improves blood circulation like BEMER
  • 29% Improved oxygen extraction
  • 31% Increased back flow
  • 29% Increase in ATP production, the energy component of the cell
  • Optimised cohesive behaviour of ICAM-1 (leukocytes) therefore optimised immune response
  • Normalised (70 – 90mV) electrical potential of cell membrane ions channels to function optimally
  • Improved removal of body poisons and toxins
  • Significantly improves the partial oxygen pressure
  • Improves red blood properties by separating the red blood cells that tend to stick together, preventing the blood from flowing through open capillaries
  • Improves the individual cell’s metabolism (i.e. acidity levels and menbrane voltage potential) hence improving the cells proper functioning
  • Improved elasticity of blood vessels
  • Rapid wound healing and regeneration including increased bone density
  • Stimulation of nerve pulse transmission
  • Stimulates NO mechanism which acts as a vasodilator
  • Optimise the release of HSP70 which synthesize repair proteins

These are also the most important parameters in Intensive Care Units, as their improvement promotes healing. These physiological changes improve cellular health. Organs can function optimally and the body is enabled to heal itself by the strengthening the immune system. It can then better recognize & destroy, or dismantle abnormal cells that are not functioning properly.

Contact Dai or Denise Roberts by text or call +1 757 389 2284

Return to fitness

It’s early June and my fitness is at its least since 2011. Not running or cycling for good reasons have led me down a path to low fitness, muscle loss, aerobic capacity reduction and aches and pains. These didn’t happen when I exercised.

I will add that walking and carrying groceries doesn’t count for me at least as exercise let alone training. Raising heart rate and raising weights are needed consistently and progressively to GAIN not maintain. If you think that a daily walk will offset age decline then you are mistaken. VO2 max is the standard for aerobic capacity which means your aerobic fitness. As VO2 declines with each year your fitness will decline unless you can stimulate and increase VO2 max. This is done through raising your exercise level sufficiently and maintaining a lean body mass with body fat 6-15%. Females higher than males. Building muscles to offset age decline is also vital.

So I have to kick start exercise again from zero since January 23 to a point where training can begin, training is just exercise with goals. Four components will be used, nutrition/hydration as a basis for good health alongside frequency treatments using Thz, IR, BEMER and grounding these form the basis of health so moving to exercise focus on aerobic capacity improvements and strength gains. RALKing where I start with WALK/RUN and progress to RALK -run/walk exercise twice daily and at some point to RUN only. Adding hills whenever possible. Strength from the hills and basic CORE4 or CORE6 exercises will build initial resilience for the unfit body. Additional walking in the mountains or wherever we are will add to the two RALKs daily.

Dumbells or simple at home weights such as paving slabs or scaffold poles will add to the Dumbells and help improve ROM (range of motion).

I plan to update weekly with progress and let’s see how much fitter I can get throughout this summer. Week 1 is a good start in Austria on the Swiss border in the sunshine and clean air. yours, Dai

NES health part 2 – March

Today we are visiting Pat who is our NES consultant and we are expecting big outcomes from this first visit and an opportunity to figure out Denise’s illness that leaves her breathless and stiff. In a body which seems to be filled with tension a residual tension from trauma of her parents passing.

If NES can deliver what they are promising I will frankly be gobsmacked, amazed and so very happy. We need our health to complement our healthy nomadic lifestyle. And I am seriously curious about the mihealth device. So let’s see how today goes, almost there in Cambridgeshire.

Meeting Pat who is a kindred spirit we agreed to loan her a BEMER Pro for a few weeks and Pat loaned us a Iteracare wand which should be interesting -it’s Teraherz you see.

A journey with NES health

We needed support for our health after the passing of our parents there was and remains a grief that we struggle to lift, a tension in the body that manifests in several ways all unhelpful for everyday life.

Some of these manifestations are physical and some psychological and the combination of the two has created a situation where activity and normal daily function is badly compromised. We need to fix this before abnormal becomes the norm and we settle for an uncomfortable future. As we expect to live in a healthy state for at least 3 more decades then we have to do something about these abnormalities.

Learning about these conditions even with a sports health and fitness background has meant a lot of new learning and relearning about energy, the body electric, biomagnetism, solar radiation, water in its 4th phase and the power of and role of information for health. We are now ready after positive results from TCM and Chi Nai Tsang plus deep tissue massage all of which have helped but not enough. Using the BEMER and dietary supplements, eating clean, drinking structured water has helped as well as sleep which is still somewhat compromised. But we are only half way to the health goals let alone fitness goals. So we must go on searching and trying.

Our latest stop on the journey is with a NES scan done on Feb 28 2023 with a practitioner in Hertfordshire. We did the voice scan and Pat sent us the analysis in a comprehensive report, and so we reviewed and have ordered the recommended Infoceuticals basically structured imprinted water and when we return to the U.K. we have a month to try them, 5 each for us plus ESR for when stress from grief and life needs something extra. We are positive and believe in the energetic body and meridians from TCM as Denise is a practicing reflexologist so no problem with belief but let’s see what these water bottles can do for us. I am optimistic and positive by nature so will be expecting results so we shall see.

On to an appointment with Pat next week on Saturday and a test of the mihealth device plus follow up discussions on our scan results. The device is ingenious and thousands swear by it so we shall see.

Stay tuned to see the results of our infoceuticals try outs and then followed by the discussions and we shall see if it works

Frequency medicine or EM spectrum medicine

Create the framework for a booklet that explains the healthy frequencies and power, wavelength etc for healing and optimising health.

Structure ideas : Why frequencies and energy. Sizes and scales. Effects and outcomes. Sources and modalities. Devices and usage. Different frequencies basically create vibrations in things including your cells, muscles etc.

Describe EM Spectrum: The electromagnetic spectrum is a range of energetic frequencies that can create change in cells and thereby tissues from organs to muscles and the brain. Positive change is the aim of course and there is much evidence for hugely positive gains you will find in the end notes and bibliography.

Some examples: Laser treatment for cancers, radiation treatment for cancers, red light therapy for skin issues. PEMF treatment for circulation and bone healing, even music and the solfeggio frequencies for mood and happiness and trauma healing. Of course we know that our sun emits a lot of radio frequencies some of which could be harmful and many that are beneficial such as infra red and visible light plus the vital health issue of vitamin D production from the skin using the sun in the UV frequency range. So clearly there are many beneficial frequencies and some harmful. Take 2.4GHz a normal frequency for WI-FI which we think is reasonable safe but at high power in the microwave oven the same frequency can be deadly. Ultrasound is simply frequency medicine used for visualising the body inside without the extra negative effects of X-Rays and ultrasound is used for muscle damage treatments as are cold lasers, so called because the do not create heat in body tissues but do stimulate cells to about 5cm depth.

On being A Tolerant

Finding a purpose is important and will change as we age through the phases of life, but finding our identity will only change for the better as we become older, more knowledgable and more experienced. To determine our identity means finding some beliefs, causes, ideals and maybe role models.

I think that tolerance is vital and so being tolerant, peaceful and accepting can provide the basis for our beliefs that we are seeking. A mindset that encompasses respect and tolerance that allows us to listen to all arguments, points of view, options and make educated decisions for ourselves. The Stoics would say follow virtue not vice and aim to be happy, good advice and a libertarian might add include freedom. Free to choose whom to believe, whom to follow if you want to and avoid interference from government or any in power that would try to persuade, deceive or otherwise influence you from your chosen beliefs and journey through the years, your years.

We absolutely do not have to follow anyone, any faith or any specified creed to prosper and be happy, we absolutely do need to decide our own ways. This personal choice empowers us to be masters of our own fate, our own destiny and our personal way of life. We need to choose positively for health and happiness, we need to choose an ethical life that purposefully interacts with others ; human, animal or the earthly environment.

Why do humans choose sickness over health

With lifestyle diseases increasing and the burden on societies becoming greater every year, why is it that we chose to be sick? Of course not everyone does, but look at the data, the government attempts to support health yet still we smoke, imbibe lots of alcohol and do no or minimal exercise.

But we choose this way of living, each day making a conscious decision to eat crappy highly processed foods, smoke addictive tobacco, and move less than the average lettuce. Why do the great majority choose this path through life?

Time is a great healer but also health over time changes slowly and so we don’t recognise change. A simple calculation days that if you overeat by 20 KCal daily from 20-50 that’s where the belly fat comes from. Taking average consumption figures we eat and drink over 500 KCal per day too much.

Lack of movement and smoking and lack of daylight are harbingers of doom and will kill you and make you very sick. Government warnings to not smoke, move more and get outside are mostly just hot air to most who would prefer a lazy, sickening lifestyle to one which a healthy active and alive.

Question remains why do intelligent humans chose poorly, conscious decisions to get sick. A great t-shirt would say #ichoosesickness because it is a choice. We can help ourselves and we can do better with small changes. Start with movement it’s the easiest. Move away from highly processed foods and reduce smoking. In the end these are personal choices but why chose to be sick? That makes no sense at all

Slovakia and Scotland a model for separation

Looking into Slovakia after a chance encounter in a nut shop in San Miguel de Cozumel this week, it looks like there are very distinct similarities with Scotland.

Slovakia has enjoyed a boom since 1992 and the velvet divorce from Czech Republic, and after 12 years alone joined the EU and NATO in 2004 and the Eurozone later. But a thriving car industry, tech industry, good education and a central location makes Slovakia a go to country.

Population size is similar, just a few highly productive industries, for Slovakia its cars and for Scotland it’s salmon and whisky. Tourism adds a dimension to both countries with skiing, hiking and ancient history and ruined castles. A social healthcare system and free education plus a very mixed international population makes for a healthy vibe.

A clear difference is the cost of living, wages are much lower in Slovakia but standard of living is very high. Another difference which on the surface may not seem like much but Slovakia is landlocked and Scotland is a maritime nation with huge potential for marine economy growth.

And finally Slovakia enjoys good relations with its neighbors whereas Scotland after the break up might not 🤔

Working is a choice or a duty?

So this week the news has a new focus and although not a new subject it is hard to tell if this issue of work, workers and working is an issue at all or just a simple attempt to target an audience that might help solve a problem. This problem may be perceived or real, that is a labour shortage May or may not exist in the U.K.

If there is unemployment then is there really a shortage of potential employees? in a free country possibly as people choose to work or not depending on their circumstances. In a welfare state where the community collectively pays people welfare money due to their position whether short or long term then there will be those who choose not to work and just collect money from other tax payers. The situations can be from sickness, diseases, disabilities, age or imprisonment.

The U.K. governments are looking to fill gaps in employment by addressing these issues and have focused on the retired people to find a way out. Of course retired people come in all types and ages from the very aged to the 50 somethings who choose not to work for any number of reasons. It looks so these early retirees that the government has chosen to be their prime target audience to balance the numbers, but why not the people on welfare payments?

I am one who chose to retire early and live life as I choose, where I choose and how I choose and what’s wrong with that you might ask. Do the sums and look at taxes that are no longer paid if you retire on a pension. No national insurance, less fuel taxes with no commute and no vehicle taxes. No parking fees, no lunches out or expensive coffees to grab during the expensive commute. And lower income taxes as well. These and other non costs all add up to a considerable savings. As a person living on a pension just the savings from national insurance adds up considerably over the 11 years of not working but I still qualify for a state pension after working 35 years.

To entice an early retiree back to employment the incentives would have to be considerable and overcome the expenses of being employed as well as be a job worth doing, while avoiding moving into a higher tax bracket.

So for example someone makes £30000 pa from a pension which is taxed at the normal rate. No national insurance or added working costs. To be worth working I suggest you would want at least median income so about £35000 making total income of £65000 now taxed at higher rate and with NI taken out and costs of working you might be left with an extra £12000 pa so is that incentive enough to give up freedom to live where and how you wish.

It is often said that to live well you need a purpose and to live well you need enough money. Some will say that purpose comes through work but I disagree and therefore don’t need work to enjoy life.


Ways to live, ways to get on with life. From a location mid Atlantic but closer to Barbados than Madeira after 4 days of passage.

A collection of words picked up over years which somehow seem appropriate to me at least.

Self-discipline and perseverance always beat talent and giftedness. So capitalize on the gifts you’ve got to make the difference. The 20-20-20 formula could be effective – 20 mins to move – 20 mins to reflect – 20 mins to grow. And at 5AM (5AC the 5AM club) you are well placed to achieve a state of flow in your thinking, well if you can wake up that is!

Epicureanism encourages one to seek pleasure and avoid pain while always acting prudently and morally. There are no supernatural powers in epicureanism and there is no thought of afterlife either, but it is not a pessimistic philosophy, rather it encourages us to embrace the pleasures and wonders of the life we live. I’m

Ideas like the Libertarian philosophy see the most important part of a just society as the guarantee of freedom to every individual to live their lives according to their own rules, a presumption of liberty. Exclusive control of ones choices, actions and the body. No individual has the right to control peaceful activities of others. Deeply skeptical of government power, supreme value to the rights and freedoms of individuals. Spontaneous order such as free markets. The central philosophical issue is not individuality versus community but rather consent versus coercion. Thus libertarian’s see justice as respecting and preserving people’s freedom. The consequences arising from this have wide reaching political and economic significance, for example people cannot be stopped from managing their money freely. Laws that interfere with the free market violate the freedom of the individual and are thus unjust. Consequently libertarians speak out against taxes, social security contributions and public health insurance, which they consider inhibition or theft. Minimal government is key to the minimalization of social conflict, in other words the cause of social conflict is government and overbearing governance.

Lau Tzu – without law or compulsion, men would live in harmony.

Ray Kurzwell in his book, “The Singularity is Near”, considers the need for a new religion based on reverence for human consciousness and knowledge. As we witness more dramatic changes to human life with new technology this movement is likely to gain momentum. Support science over superstition and dogma, consider energy as the cause and effect of everything and that there can be personal good without gods.

When you turn towards the sunshine, shadows fall behind you. Helen Keller.

The seven greatest challenges in life are cynicism, compromise, disconnection, irrelevance, pride, burnout and emptiness. Regardless of where you are from, your job or your background, you are likely to be faced with one or more of these challenges before long. Luckily thee are ways to overcome them and make a difference in your community and to those who matter most to you.

The happiness of less property and less baggage means less stress and a lower costs lifestyle. Considering the needs or requirements of a chosen lifestyle means owning less rather than more, while relaxing more. The idea of being rather than having could be explained by considering differences in warm and cold climates where not only are possessions treated differently but meaning is different as well. A warmer climate can lead to lower stress as less is needed which allows time for more family and community engagement. Considering productivity though which is better? If the focus is more on being than doing, where time away from work is not considered laziness but healthy and productive. In our quest to acquire wealth we have perhaps forgotten that wealth should be a means to an end not the end goal. Accumulating wealth and pursuing self interest was once mainly seen as the way to exist but it became sanctioned as the only way and wealth was seen as the end itself. Prophetically Aristotle also worried about the insatiable nature of seeking wealth for it’s own sake. For a life centered around wealth, there is no telos, no final destination, there is simply more money to be had. Even today the human brain must balance happiness and motivation.

But love is more than a feeling, it’s a way of being. And true love is facing the emotional turmoil of life’s journey – all the discomfort and pain – hand in hand with a fellow traveler.

Baruch Spinoza – according to Spinoza, the emotional intensity of religious language accounts for religion’s popularity over philosophy and science. Spinoza believes that an allegorical interpretation of verse is in line with reason, but while god makes many appearances in the bible, he is not an anthropomorphic man, god is one with the processes of nature. Now I take this to mean that god is essentially nature and to understand nature and all of the processes means to discover science. So god is just another word for science and to discover science is therefore to discover god without the trappings and dogma of religious doctrines.

How to stay healthy – stay active but schedule active and passive activities in the optimum ratio. These include mindful observation, study using technology(radio, TV, internet), seminars, sleep, travel. Active activities include exercise, reading, travel, meeting with people, tourism, community projects. Ernie Zalinsky (How to retire happy healthy and free) says that retirement activities should be challenging, meaningful, satisfying and healthy. “Better to hunt in fields for health than fee the doctor for a nauseous draught”, John Dryden.

Victory and success – Nike goddess of victory, an emblem symbolic and simple. Churchill: “you ask what is our aim and I can answer in one word, victory, victory at all costs”

Retirement – maybe it is a time for the great search for knowledge, reading, studying, listening and talking. Taking part in conferences and passing on knowledge with experience. Fabius, the Roman General, “the art of winning a war was often found in avoiding head on battles”.

“Instead of joining society’s chorus, sing your own song”. Uninfluenced by the opinions and vagaries of the crowd, as declared by Dame Edith Sitwell, “eccentricity is not as some would believe a form of madness, it is often a kind of innocent pride, and the man of genius and the aristocrat are frequently regarded as eccentrics because the genius and aristocrat are entirely unafraid of and uninfluenced by the opinions and vagaries of the crowd.”

Thoreau said, “it is better to live rich than to die rich.” and Krishnamurti, “to die rich is to have lived in vain”.

For centuries, philosophers have debated the role of the state in society. One group made up of thinkers like John Locke argued that individuals were born with certain rights, thus the state should exist to protect those rights and individual liberty. Another group led by Jean-Jacques Rousseau argued that rights were conferred by the state so the state must provide for the common good.

Why do winners win? Professor Tim Noakes argues that there is a central governor that will not permit effort beyond a certain limit due to self protection of the organism. Samuele Marcora believes however that it is the balance of motivation and perceived effort that determines success of any individual, the scale of acceptable suffering by any individual determines success. Thus who can suffer the most will win or die trying.

Lately Nietzsche has resurfaced in my reading due is some part by Blinkest recent reads on philosophy and also a recent decision to go all in with Amazon Kindle Unlimited. As many books as you could possibly read for $8 a month. Anyway Nietzsche had a grasp of a real world where ideas could be turned into or were reflected in real life, I like that.