Wayne Smith MD
Fitness & Health • Lifestyle • Preparedness
This Community has two parts.

Members get a daily Covid-19 topic focused on Covid in Tennessee.

Supporters are part of a self-improvement sub-group where value is dispensed daily on personal growth in all aspects of life, informed by many sources. New members welcome!
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Friday!

Today's Covid-19 numbers for Tennessee: 228 new infections, 12 new deaths, 419 statewide hospitalizations currently, and 1.7% statewide positivity rate.

Life is returning to normal, and it's a really good feeling!

I managed to step in it today, with a post that pointed out that most of the people busily blasting Dr Fauci in my news feed couldn't do as good a job as he has done, even with his mistakes. Many of the responses were, as one friend told me, almost Pavlovian. Nobody will look good if we got to read all of their communication not intended for public consumption.

If you've read my posts for a while, you know that I've had some critical things to say about Dr Fauci, but I'm very thankful I don't have to be in his position, with all of these various personalities demanding his cooperation with their idea of how things are.

I do love that mRNA technology has the potential to vastly improve our world, with potential immunity to HIV, Dengue, Zika, and many other diseases. There's even talk of a vaccine against Malaria. These would be transformational, especially in places with endemic infectious diseases like these. With so many AIDS orphans in Africa, it would be wonderful to eradicate that scourge from their world.

It's the weekend. I'm on call all weekend, so I'm looking forward to Monday. I hope you have a more restful and relaxing weekend than I expect to have.

Go spend time with people.

I shook a patient's hand today. He almost cried right there.

We're hungry for human touch again.

Stay healthy!

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Outdoors

I'm on a weekend night call schedule this weekend, which always leaves me feeling under-rested and generally icky.

But I wanted to remind you that outdoor exercise without screens is really good for your mental health.

Go outdoors, preferably into the woods.

Get in tune with those surroundings, the sights, the sounds, the smells, even the movement of air and the varying temperatures as you walk.

We were made to be outdoors.

We were definitely not made to work in cubicles.

One Degree!

Physical Goals

What you want from your body will dictate what you need to set as goals, and the goals will determine what you'll end up having to change to attain them.

I've spoken many times about systems being better than goals, and my position has not changed.

But goals are easier to discuss and to understand, so for this week, we'll be very specific about goals.

Do you want more muscle mass?
Do you want to be stronger?
Do you want to run faster?
Do you want to gain weight?
Do you want to lose weight?
Do you want to improve general fitness?
Do you want longevity?
Do you want strong bones?
Do you want to earn a Black Belt?

Understanding the benefits and costs of each particular goal may help you decide what you want.

For example, if you want to compete in body-building competitions, you'll not be doing the same thing as if you were focused on longevity. Same with strength competitions.

But general fitness and longevity go fairly well together.

Running is great but will increase the likelihood of needing knee or hip ...

Adjusting To Time Change

I'll make this one short and to the point.

Spring time change is hard on all of us. Having to get up an hour early doesn't make going to bed an hour earlier much easier.

Yes, it's nice to have more productive time in the evening.

But it's at the cost of forcing us out of be an hour earlier, as we all know.

Our challenge is to adjust our circadian rhythm to match the world's expectations around us.

My main strategy is supplementing with a dose of melatonin about a half hour before I need to be asleep. It helps most people fall asleep more readily.

If you need a nap during your day, take it between mid-morning and early afternoon. Limit it to 20 minutes.

Taking a longer or later nap may make it even harder to get off to sleep in time.

All of the other normal advice applies even moreso:

  • Take a 20-minute walk after supper.
  • No screen time for the last hour before bed.
  • Listen to calm music after supper.
  • Don't eat for 2 hours before bed.
  • Don't have conflict-laden conversations ...
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