Be Healthy, Be Happy # 47


In my youth …. Actually up until I reached my mid-50’s, I did not pay enough attention to the overall value and multiple benefits of getting enough sleep each night. My main focus for many years was on exercise, along with trying to eat what was then considered “healthy” foods-drinks (not true, in many cases). Sleep was often my last “priority,” as I figured I could exist and function reasonably well on 5-6 hours of sleep each evening. Doing this for a number of years eventually caught up to me, and my body started to tire more easily, and my energy levels frequently wavered on the lower end. I found that my mental focus and ability to complete daily work tasks were both negatively affected.

In the past 8-10 years, my #1 personal health-wellness priority has become SLEEP! After sleep, I also then strive to eat properly (healthy, real foods); and to exercise regularly. During this past decade, I have usually been able to get 7-8 hours of sleep on a regular basis. Undoubtedly, my energy level is now consistently much higher during the day, and my brain works better too. Sleep is such a powerful tool in our “toolbox!”

Some of the things I do to help my sleep habits:

– Keep the bedroom cold (60-65 degrees F / 16-18 degrees C)
– Wear as few clothes as possible
– Keep the bedroom as dark as possible
– Use bluelight blocking glasses in the evening (and f.lux on computer)
– Get as much exposure to sunlight (natural blue light) in the mornings
– Go to bed near the same time each night; wake up near the same time each morning – consistent sleep schedule (get some good sleep before midnight)
– No television or other monitors in the bedroom

For some more advice, check out this link-article; and this one also for more evidence-based research on the value and importance of sleep.

AND – keep striving to get your best sleep each night!



Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy # 46


Just several years ago, I did not even know what a podcast was, and maybe some of you are unaware of podcasts now. A podcast is a series in mostly audio format, which you can download and listen to on your phone or laptop-tablet, or any other listening device. Many topics are highlighted on various podcasts, so that you can listen to stories, the news, and also to a number of people offering information/advice. You can access a large number of available podcasts on your phone – on iTunes/Apple Podcasts, with the majority being free.

I have become an avid podcast listener in the past several years. I listen in the car during my daily commutes, or on longer road trips in the U.S. – if my wife can tolerate whichever podcast I choose! I also listen during my frequent long walks around the city. The information provided is often very insightful and I have learned much from many of the podcasts. These days, I mostly listen to podcasts with topics on health, fitness, nutrition, longevity, etc …. The knowledge I gain has been very helpful for my personal wellness “journey,” while also providing me with new and profound information I can share with friends and clients.

The following are my current favorite podcasts:

– Primal Blueprint Podcast
– Ben Greenfield Fitness
– Get Over Yourself
– Move Your DNA
– Nourish Balance Thrive
– Paleo Magazine Radio
– Renegade Radio (Jay Ferruggia)
– Revolution Health Radio (Dr. Chris Kresser)
– Paleo Solution Podcast (Robb Wolf)
– The Doctor’s Farmacy (Dr. Mark Hyman)
– Fat-Burning Man (Abel James)
– The Joe Rogan Experience
– The Model Health Show
– The Tim Ferriss Show
– Harder to Kill Radio
– Meathead Hippie
– 40+ Fitness

If you are interested, check out some of the descriptions of these podcasts (just google any of them to see if any might resonate with you personally). And, then try downloading and listening to an episode you are curious about. Keep on learning!



Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy # 45


A special day today, as I mark another year off my own personal life calendar –
Now 66 years old, and actually looking forward to reaching 70 in the next several years! When I do reach that milestone, entering my 8th decade of life, I hope and expect to feel almost the same as I do now.

As many of you may know, one of my goals is to live as long as I can …. and also to remain as healthy as possible until “the day” I leave this mortal state. In past years, I became a bit obsessed with living to be at least 100 years old …. to reach that magic 3-digit number. Do I still desire to get to that special age …. ? Hell, yeah!!

Yet, these days, living to a certain age (lifespan) is not nearly as important to me as living a long, healthy, active life – healthspan. I can honestly say that these days, I feel more healthy, fit, strong, and energetic than I did 10-15 years ago! I can hear some of you asking …. How is that possible?!

Well, I am definitely doing a better job of taking care of my own personal health, while also now helping others do the same in their own lives. This has truly become a powerful passion in recent years, and it is what drives me each day – my purpose in life, or as the Japanese say – my Ikigai. I firmly believe that each of us needs to feel this life purpose – that thing that gets you out of bed in the morning – looking forward to having another awesome day, interacting with others and also spending reflective time alone, becoming more mindful and grateful.

And, I am very grateful for this opportunity to help others. Gratitude is such an important feeling that we all need to “practice” on a regular basis. I am so thankful for so many things …. For my family, our friends, my colleagues at ISB and former students-colleagues-friends from past years at various international schools – many of them now living in various countries all around the world!

When I graduated from college in the U.S., married my lovely wife Claire just a few months later, and as we embarked on this journey together (44 years ago!), I certainly did not imagine how life would unfold, and where we would be today, and what I would be doing at this time. As the years go by, we gain various amounts of wisdom, as we experience and learn so much; and I will continue to share my own knowledge and perceptions with others, for as long as I can – because that is what gets ME out of bed each morning!

Thanks for listening this week, and for being a friend!



Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy # 44


Regarding healthy nutrition, there has been so much talk and advice given over the years to eat a low cholesterol diet, so that we do not add body fat and extra weight; which was also supposed to help decrease our chances of heart disease. We now know that this is not true, as there is a great deal of science-backed research and evidence to show that consuming high-fat foods such as eggs, butter, etc …. will not cause cholesterol increases in our body. Additionally, we need cholesterol for many functions – more on this in future posts.

It has come to light in recent years that the more accurate cause of obesity and cardiovascular conditions is the consumption of highly processed foods, excess sugar and simple carbohydrates. The reason for this is that eating these types of foods often cause spikes in blood sugar, with more insulin being produced. As long as we remain insulin-sensitive, our pancreas will operate at an optimum level. However, if too much insulin is constantly being introduced, some people eventually become insulin-resistant, which can be very damaging to various systems in the body. This excellent article offers a complete explanation, along with some additional details and advice for reducing insulin resistance.

Personally, my goal with my daily nutrition habits is to increase my glucose-insulin levels as little as possible. That is why I eat low-carbohydrates, along with moderate-sufficient protein intake, and a higher-healthy fats amount. This gives me all the energy I need, without needing to snack throughout each day on foods-drinks that will increase insulin and cause hunger again a short time later.

More details to come in upcoming posts, regarding these important topics – as we also consider satiety, hormone secretions, and other energy sources besides carbohydrates-proteins-fats ….



Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy # 43

WELCOME TO 2019 !!

It is that time of year again for many people …. time to make one or more resolutions for the upcoming new year. Resolutions can be incredibly meaningful and powerful for a variety of reasons, not the least being the rationale of becoming a better person. The most common resolutions usually revolve around improving or enhancing our personal health and wellness. These types of resolutions often begin with good intentions and actions that generate positive results in the beginning weeks. Yet, as many of you likely realize, the new habits of more exercise …. better nutrition …. good sleep, etc …. most often last for only a number of weeks and possibly a few months; before we return to past daily practices which may not be as beneficial to our overall health.

Personally, I am taking a few moments to appreciate my current life, and what I have accomplished in 2018; as simultaneously I look forward to the years ahead. I am trying (not always successfully) to give less focus to material possessions, while striving to cherish memories and moments of new relationships formed with a number of people. Interacting with family and friends is vital to our emotional-social health. This can be somewhat accomplished using various forms of social media, but face-to-face conversations and experiences are more effective and longer-lasting.

In terms of a resolution, I hereby restate my main goal and purpose in life – continue to: help others maximize the benefits of exercise, sleep, nutrition, and other lifestyle factors in order to optimize their healthspan. Following my passion and desire, I aim to support others in discovering what I have found in recent years – how to live an optimally healthy lifestyle, to maintain energy along with a general level of fitness and proper weight, and to be happy with my choices.
( )

A few well-known quotes for additional inspiration ….

“In the New Year, never forget to thank your past years because they enabled you to reach today! Without the stairs of the past, you cannot arrive at the future!”
—Mehmet Murat Ildan

“Year’s end is neither an end nor a beginning but a going on, with all the wisdom that experience can install in us.”
—Hal Borland

“By taking the time to stop and appreciate who you are and what you’ve achieved—and perhaps learned through a few mistakes, stumbles and losses—you actually can enhance everything about you. Self-acknowledgment and appreciation are what give you the insights and awareness to move forward toward higher goals and accomplishments.”
—Jack Canfield

I wish all of my family, friends and “followers” a fantastic New Year in 2019 !!



Mobile: +66 (0) 81-935-8017