NFL, PODCASTS AND 64 BEST PRACTICES

& HABITS OF LONG-LIVING PEOPLE

 

Professional Gridiron Tackle Football NFL and College A more engaging Sunday for teams and fans according to the political party donations of the owners (with Net Worth and current record for standings). Note: no other portion of this website is so overtly political. But we do think this is interesting in terms of sports entertainment: the Republicans and Democrats play out their battles on Sundays on the screen, in the Halls of Congress Monday through Friday, and leave the Twitter to sports, culture.and adolescents. For supporters of the Republican Division, we include recommended food and beverages produced by big time Republican donors, with Applebees and IHOP at the top of the donors list. Chipotle and Starbucks have donated heavily to Democrats. 

 

STANDINGS REPUBLICANS DIVISION 

(owners are the big-time donors and/or supporters of Republican Party) 

Kansas City Chiefs 5-1 (Franchise Value: 2.1 billion)..Owner Clark Hunt lifetime Republican and his donations are in step. Savvy Chiefs fans happily ignore KC steakhouses for their meat and potatoes at Republican Outback Steakhouse. Applebees and Panera are nice too.

Cincinnati Bengals 4-1 (Franchise Value: $1.8 billion.) Owner Mike Brown holds BA from Dartmouth and a law degree from Harvard. Net Worth $925 million. Taco Bell and Pizza Hut are the happy menu.Coors is the beer.

New Orleans Saints 4-1. Real Saints' fans ignore that spicy Louisiana food whenever they know there is an IHOP nearby. Plenty of Coors, Jack Daniels, Kendall Jackson Republican wine.

Chicago Bears 3-2 (Franchise Value: $2.8, per Forbes 2017). Owner Virginia Halas MCCaskey has been a lifelong contributor to Republican causes.Net Worth $1.3 billion per Forbes 2018. True Bears fans choose Pizza Hut over Chicago pizza. Of course, Coors beer washes down all the salt and carbs well. 

LA Chargers 4-2. The recently deceased Republican owner has the entire family trained in his political tradition. As much Carls Jr, In-N-Out, and Applebees as possible seven days a week. Coors is the preferred beer.

Tennessee Titans 3-3.  Taco Bell is their ideal international cuisine. Jack Daniels is popular too. 

Washington Redskins 2-2. Chili's and Panera are recommended Republican choices. Coors helps.

Cleveland Browns 2-3-1 (Franchise Value: $1.9 billion per Forbes 2017). Owners Jimmy and Dee Haslam are among the most hardcore Republicans among NFL owners. If you voted for Hillary, you might enjoy seeing this team struggle. Net worth: $3.8 billion. Root for Browns at Applebees, and on those rare occasions when your rookie quarterback is not sacked that much, celebrate with extra syrop on those pancakes at IHOP.

New York Jets 3-3.  Jets fans know to do Republican Pizza Hut over New York Pizza, just in case the latter has non-documented workers.  The wine is Kendall Jackson. 

Houston Texans 3-3 (Franchise Value: $2.8 billion) Owner Robert McNair has been an active donor to everything Republican all his life.. Net worth: $3.8 billion.  Outback Steakhouse is where they do their meat and potatoes. On the really hot and muggy days, watching the Texans on tv at Applebees is nice too.

Dallas Cowboys 3-3 (Franchise value: $4.8 billion per Forbes 2017)  This is the wealthiest sports franchise in the world. If you are a Democrat, you might enjoy seeing how uselessly this hardcore Republican owner spends his money. Net worth: $5.6 billion. Chick-Fil-A on the way, or after game, McDonalds good backup. High flyiers do Kendall Jackson wine. 

DEMOCRATS DIVISION

(owners are noteworthy donors and/or supporters of Democratic Party)

LA Rams 6-0 (Franchise Value: $3 billion). This is the best team owned by a Democrat. Owner Stan Kroenke big contributor to Hillary Clinton; has investments in English Premier League team Arsenal. Net Worth: 8.3 billion. For the hardcore Republicans that just don't like soccer, this is the team you want to see lose. Net Worth:  On Saturdays, liberal Rams fans like to protest the representation of the female body at right-wing Republican Carl Junior's. On Sundays, they claim the Chargers cheerleaders are the junior varsity team for the Rams. For food, these fans look for taquerias near Starbucks. Gallo is the Democrats' wine.

Carolina Panthers 3-2. Owner David Tepper is better educated than most NFL owners, holding a BA from Pitt and MBA from Carnegie Mellon.  Fans of the Panthers also support Chipotle, Olive Garden, Starbucks. j

New England Patriots 3-2.  Their five-star restaurant before game is much cheaper than their season ticket, and they forgive owners's support of Trump by remembering at Starbucks Kraft's lifelong credentials with Democrats. They quietly eat at Olive Garden when have to pay the bill yourself (Olive Garden makes 40% of its donations to Democrat bigwigs ).  

Pittsburgh Steelers 3-2-1.  Local hot dogs and franks, local beer, Chipotle and Olive Gardens on payday. Anheuser Busch is the preferred beer.

Minnesota Vikings 3-2-1.  Chipotle and lutefisk are the informed fans favorites. 

Green Bay Packers 2-2-1. No one seems to know much about Packers' politics, how to make money as a Packers'  shareholder, or national politics of this team's joint ownership. But a team owned by shareholders rather than one really old white guy (usually a Republican) sounds like a Democratic kind of thing to us.  Informed Packer fans are fine with  almost bipartisan McDonalds, Olive Garden, Dunkin Donuts. 

Philadelphia Eagles 3-3. You fill up on Philly cheeseteak sandwhiches before game, then to to Starbucks afterwards. Democratic Johnny Walker Black a common temorary remedy for all the anger.

Seattle Seahawks 3-3. Smart Seahawk fans regularly drive past all the Republican Taco Bell and the coffee kiosks to buy the Democrats Starbucks and tacos al pastor from the stand an immigrant just set up on the corner.  Gallo wine. 

Detroit Lions 2-3 (Franchise value: $1.7 billion) Owner Martha Firestone Ford is a lifetime Democrat and has donated a lot of money to Democratic causes. Net worth $1.5 billion. Chipotle, Starbucks, soul food. 

San Francisco 49rs 1-4. These fans are likely to start game day by protesting in front of local Outback Steakhouse against the cruelty to animals with all the steaks they serve, then you go to Democratic donors at Chipotle to eat lots of beans and just a little meat....You feel better about the latest loss after game after quadruple espresso caramel chocolate warm drink atg Starbucks. 49rs fans known to sip on cabernet while studying on internet the political donations of all the small craft beer companies.

Atlanta Falcons 1-5 (Franchise value: $2.5 billion.) This is the worse Democratic team in NFL. Blank family owners have given mostly to Democratic causes     Net Worth: $4.5 billion. Smart Falcons fans bypass KFC for the local chicken, then look for Starbucks. This year, they might being doing more politically correct Johnny Walker Black.

BI-PARTISAN DIVISION 

(Bi-partison, Non-Partison, Crossover, Doubletalk, Goes Both Ways Division; most are really Republicans,

but they spread their wealth according to circumstances)

Miami Dolphins 4-2. Serious Dolphin fans know they can mix it up with local Cuban specialties and McDonalds. Coors or whatever on sale.

Baltimore Ravens 4-2 (Franchise Value: $2.5 billion, per Forbes 2017; owner Steve Bisciotti leans Republican, but has made small donations to Democrats. Net Worth : 4.4 billion, per Forbes 2018). You deal with the ambiguous politics by doing Pizza Hut and Dunkin Doughnuts. 

Jacksonville Jaguars, 3-3. Plenty of KFC, Taco Bell, mixed with Olive Garden, Dunkin Donut.

Buffalo Bills 2-3 (Franchise Value: $2.7 billion per Forbes 2017; owners Kim and Terry Pegula  donate almost exclusively to Republicans. Net Value: $4.3 billion per Forbes 2018). This club is Republican enough that Applebees is a nice place to eat, watch game on t.v., not be outside.

Denver Broncos 2-4 For now, Bowlen family politics take priority over national politics. Of course, Coors has to be the beer. 

Indianapolis Colts 1-4 (Franchise Value: $2.4 billion). Owner Jim Irsay donates money both ways, but in 2016 gave big to the democrats. Net worth: $2.7 billion. Pizza Hut, Dunkin Donuts, Olive Garden are nice mix in Indianapolis. 

Oakland Raiders 1-5. McDonalds and local craft beer are fine, but whatever helps. Frequent imbibing of Johnny Walker Black. Hard to tell if the retread coach can really coach. 

New York Giants 1-5. Some New York Pizza o.k. for these fans, but so are Pizza Hut, McDonalds and Dunkin Donut. Giants fans don't worry about the brand of the alcohol. 

Arizona Cardinals 1-5. (Franchise value: $1.4 billion; The Bidwill family owners are big time Republicans at heart, but have made substantive contributions to statewide Democrats. Net Worth: 2.2 billion.). Cardinal fans feel free to do both Taco Bell and tacos al pastor at a stand set up yesterday.  These fans just drink the most available beers, wines, whiskies.

Pro-Am College Division

(NFL Wannabees Division for universities in which Owners/Administrators/Boards of Regents/Board of Trustees/Alumni have systematically invested, successfully, in athletic endeavors over academic/research agendas; let them play 12 games on Saturdays within this Division, nine against  two against the two amateur Power 5 teams from previous year's national championship game, one exhibition against lowest-ranked NFL teams, with Orange Bowl game for this Division Winner against the worst finisher in the NFL on the Sunday before the Super Bow; pay one Senior Franchise Player of Pro-Am College Division full NFL minimal rookie salary of $480,000 plus tuition; pay top recruit in Annual High School Draft full NFL rookie minimal salary of $480,000 plus tuition; pay maximum 25 starters 50% of minimal NFL rookie salary of  $240,000; pay 22 additional players 25%  of NFL rookie salary of $120,000; pay remaining players on roster tuition, plus the same room and board stipend given to Division I amateur athletes.  

University of Alabama 6-0. We think they could have beaten the Cleveland Browns in Orange Bowl last season.  If they invested in research the way they invest in sports, this would be a UC-Berkeley/

Clemson University 6-0. They do some agricultural research o.k., but far from competing in overall research. Much more viable competing with SEC in football than competing with PAC-12 in academic stuff.

University of Georgia 6-1. LSU recently demonstrated the dangers of investing so much in just football. But still years away from paying the faculty what it pays the assistant football coaches.

University of Cincinnati 6-0

University of West Virginia 5-1

University of Central Florida 5-0

University of Oklahoma 5-1

LSU 6-1. More of a research agenda than places like U of Alabama, but this school really is mostly about football. 

University of Kentucky 5-1 Basketball has tended to be a priority over research, but that is small bills compared to the new-look University of Kentucky as football school too. In 1960s U of K raided UNC for top faculty; now they are spending more to raid McDonalds 100 high school basketball players in North Carolina.

University of South Florida 5-0

Auburn University 4-2. Difficult call about which is more indifferent to their academic and research mission: this one or Alabama?

University of South Carolina 3-2

Mississippi State University 4-2

Florida State University 3-3 

TCU 3-3. We cannot figure out how a school can be so small and so invisible on our research radar screen, yet so good in gridiron tackle football.  

University of Mississippi 4-2

University of Tennessee 2-3

University of Arkansas 1-5. Making case to be our first SEC team on Bottom 64 college football ranking.

Boise State University 3-2 Always poised to take the next step and build some PhD programs, but never does.

University of Nebraska 0-6. Struggling to get into our Bottom 64 list, seem to be on mark. Good example of why excessive emphasis on just football is not a good investment. When you are a football school and this is your record, you have a serious problem.

University of Louisville 2-4

UNLV (Univ of Nevada Las Vegas) 2-3. A consolation prize for both pro teams in Vegas (Raiders and UNLV) could be tdhe Las Vegas Bowl. 

UConn

University of Maryland. They have some nice research going on at U of Maryland. But not Big 12 level. Better off competing with the pros in sports. 

Syracuse University

Brigham Young University 

SMU (Southern Methodist University). This team needed to go pro years ago. 

Texas Tech University

Oklahoma State University. At least their nemesis the U of Oklahoma tries hard for academic credibility by flaunting its impressive numbers for National Merit Scholars; this school's best internet video is a ranting football coach. 

64 SELECTED BIG BOOKS: PODCASTS

 

by Distinguished Emeritus Professor Raymond L. Williams. These podcasts on really almost everything important typically include a resume of the book, explanation of why it is among these select "big books" and commentary.  Readings of brief sections of each book. Technical support by Jose Manuel Medrano.   

1. One Hundred Years of Solitude, a novel  by Colombian  Nobel Laureate Gabriel Garcia Marquez. A fun novel, but our commentary will make it more than just fun. [This podcast now available]

2. Atlas of a Lost World: Travels in Ice Age America, an essay by Craig Childs. (This podcast  now available) A non-academic studies academic research and shares a travel journal through Paleolithic North America. 

3. Pedro Paramo, a novel by Mexican novelist Juan Rulfo (This podcast now available)

4. Zen and the Art of Bicycle Maintenance: An Inquiry into Values (I). First of two podcasts on this book. , an essay by American writer Robert Pirsig (Now available, was scheduled for Sept 24, 2018). An almost-academic type serious thinking that revealed to a lot of lesser thinkers (and editors) that a market exists for self-help type books, producing a lot of cliched trivia in the book industry since then.In the first (I) I discuss background to reading this book, and in Part II I more into the bookitself.

5. Conversation in The Cathedral, a novel by Peruvian Nobel Laureate Mario Vargas Llosa. A really big novel dedicated first and foremost to how Peru "fucked up" (sic).(Now Available). 

6. Thinking Body, Dancing Mind: Taosports, an essay by Chungliang Al Hang and Jerry Lynch. This is not a self-help book.But it can change your body and your mind. (Now Available; was scheduled for October 8, 2018)

7. Ficciones, short fictions by Argentine writer Jorge Luis Borges. The biggest book of those discussed so far. (Now available)

8. The Colombian Novel, 1844-1987, a history of the Colombian novel by website editor Raymond L. Williams. Right in there with soccer, salsa and poetry, the novel is something important in Colombia. Salsa, poetry, and novel are almost everything important in Colombia, with soccer. (October 22, 2018)

9. Terra Nostra, a truly big (long) novel by Mexican writer Carlos Fuentes. (Now available, scheduled for October 29, 2018). Listed as #7 of BigBooks on SoundCloud 

10. Neanderthin, an essay by Ray Audette. This is not  really just a diet book. Information and commentary on our Neanderthal, Paleolithic past. See below. (Available now,  scheduled for November 5, 2018)

11. The Green House, a novel by Nobel Laureate Mario Vargas Llosa (Now available, scheduled for Nov 12, 2018)

12. The World of Caffeine, a history by Alan Weinberg and Bonnie K. Bealer. The most researched subject of academics is not Shakespeare, Cervantes, stem cells or cultural studies: it is actually coffee (Available)

13.The Metamorphosis by the grandfather (along with Borges) of modern Latin American literature, the Swiss writer Franz Kafka (No26) 

14. The Hunting Apes: Meat Eating and the Origins of Human Behavior, an essay by the anthropologist Craig B. Stanford.(Dec 3

15. Rayuela (Hopscotch), a novel by the Argentine Julio Cortázar (Now available, scheduled for Dec 10)

16. A General Theory of Love, an essay by scientists and shrinks. Heavily scientific version of love gets us past all the popular and romantic versions. Thomas Lewis (MD), Fan Amini, (MD), Richard Lannon (MD). ].This is not a self-help book.(Dec 17) 
17. 2666 by, a novel by Chilean Roberto Bolaño. One of the big Latin American novels of 21st century. (Dec 24, 2018)

18, Care of the Soul, an essay by Thomas Moore.(Dec 31, 2018). A secular reading. 

19. Nadie me vera llorar [No One Will See me Cry], a novel by Mexico's writer Cristina Rivera Garza. (Jan 7, 2019)

20 Blue Highways, a travel journal by Willliam Leastheat Moon.  More zen and Pirsig stuff on the surface, but better written and more depth.(Part I and PartII)  Learn ab out 19th Century America as was still extant in early 1980s..(Now available, was scheduled for Jan 7, 2019)

21. The Twentieth-Century Spanish-American Novel , a history by Raymond L. Williams (Jan 14, 2019)

22. Balon dividido, an essay on football/soccer by Mexican writer Juan Villoro (Now available in English and Spanish))

23. El Senor Presidente, a novel by Guatemalan Nobel Laureate Miguel Angel Asturias (Jan 28, 2019)

24. Fifty Secrets of the World's Longest Living People, an essay by Sally Beare . See ideas culled from this book below. (Now available; scheduled February 4, 2019)

25. Madame Bovary, a modern French novel from the nineteenth century, written by Gustave Flaubert (February 11, 2019)

26. The Gentle Art of Swedish Death Cleaning, an essay by Swedish author Margaretta Magnusson (February 18, 2019)

27. Aunt Julia and the Script Writer, a novel by Peruvian Nobel Laureate Mario Vargas Llosa (February 25, 2019)

28. Mario Vargas Llosa: A Life in Writing, essay by the Distinguished Emeritus Professor who is editor of this website,  Raymond L. Williams (March, 2019

29. The Autumn of the Patriarch , a novel by Nobel Laureate Colombian Gabriel Garcia Marquez (March, 2019)

30. A Companion to Garcia Marquez, an essay by Distinguished Emeritus Professor Raymond L. Williams (March 2019)

31. The Invention of Morel, a novel by Borges's sidekick, the Argentine Adolfo Bioy Casares (March, 2019)

32. Managing the Big Picture in Colleges and Universities, an essay by Richard L. Alfred. Not really a big book, but will lead this podcast to some big subjects. (April 2019)

33. Instinto de Inez, a novel by Mexican writer Carlos Fuentes. A novel exploring the origins of speech and singing (Available now, for April 2019)

34. The Writing of Carlos Fuentes, an essay by website editor Raymond L. Williams.  Sharing a lifetime of rereading Fuentes,(April 2019) and five years of conversations with Mexico's most celebrated intellectual figure of the twentieth century. (See my interview on NPR's Morning Edition on Fuentes on  the occasion of his death.)

35. Walkable City, an essay by Jeff Speck. Assessment and proposal for how urban spaces of downtown can save America. (April 2019) 

36. Leaving Tabasco, a novel by Mexican writer Carmen Boullosa (May 2019)

37. Els Mites Nacionals Catalans, an essay on the myths of the Catalonian region of Spain. (May 2019)

38. Tirant Lo Blanc, a classic medieval novel from Catalonia by Joanot Martorell which, unlike the previous book on this list, you can read in English translation.  We did, however, actually learn to read Catalan primarily to read this book. High on Vargas Llosa's list of admired books. May 2019)

39. Rugby: Skills, Tactics and Rules, an essay that produced not that big of a book in size or importance, but it is a good basis on which to talk about rugby. (May 2019)

40.The Storyteller, a novel by Nobel Laureate Peruvian writer Mario Vargas Llosa. (Now available)

41. Inverting the Pyramid, a history of soccer tactics by Jonathan Wilson, author of seven books. (Now Available) ) Researched like an academic book, but readable and interesting. 

42, Love in the Time of Cholera, a novel by Nobel Laureate Colombian Gabriel Garcia Marquez.(June 2019)

43. Cerrado por futbol, an essay on soccer by Uruguayan novelist Eduardo Galeano. (Now available, scheduled forJune 2019).

44. Metatron, a novel by Colombian Philip Potdevin (June 2019)

45. The Things They Carried, an essay by Tim O'Brien (July 2019)

46. Meditation is Not What You Think, an essay by Jon Kabat-Zinn. (July 2019)

47, Deep Nutrition, an essay by Catherine Shanahan (July 2019)

48. The War of the End of the World, a novel by Nobel Laureate Peruvian Mario Vargas Llosa (July 2019)

49. Rebellion in the Backlands, an essay by Brazilian writer Euclides da Cunha (August 2019)

50. Death in the Andes, a novel by Nobel Laureate Peruvian Mario Vargas Llosa (August 2019)

51. Mexico 20, New Voices, Old Traditions, a volume edited by DBC Pierre and Cristina Rivera Garza (Available August 2019)

52. The Patagonian Express, an essay by Paul Theroux (August 2019)

53. Grande Sertao Veredas, a novel by  Brazilian writer Joao Guimaraes Rosa (September, 2019)

54. Making Waves, essays by Nobel Laureate Peruvian Mario Vargas Llosa (September 2019)

55. Leaving Tabasco, a novel by Carmen Boullosa, Mexican novelist.(September 2019)

56 The Bill James Handbook, a guide by Bill James (Now available, in slot for September 2019) 

57. El jardín de las Weismann, a novel by Colombian Jorge Eliecer Pardo (October 2019)

58. Copas del mundos, a guide to the World Cups since 1930 by Bernard Lion (October 2019)

59. Rosario Tijeras, a novel by Jorge Franco (October 2019)

60. The Contemporary Spanish-American Novel: Bolanos and After, an essay by Hector Hoyos.(October 2019)

61. The Reef, a novel by Juan Villoro (November 2019)

62. What's Wrong with US?, an essay by Bruce Arena (November 2019)

63. Y adentro, la caldera, a novel by Philip Potdevin (November 2019)

64. La novela moderna en Colombia, en essay by Raymond L. Williams and Jose Medrano (November 2019)​

 

64 PRACTICES & HABITS

OF LONG-LIVING PEOPLES

See above #24, Big Book titled "50 Secrets of the World's Longest Living People."  (These practices & habits are culled from several of the books listed above as well as others, as well as four years of conversations with Dr. Hector So (Buddhist mentor) and with respect to endurance, conversations with many endurance cyclists over the past 25 years.) If you are interested in optimizing your lifespan to the 100-120-year range, we suggest you incorporate one of these habits for each of the next 64 days, then continue using them as much as possible to  the age of100. Numerous studies, including some among our Big Books listed, have confirmed that most homo sapiens have the genetic setup or DNA to incorporate all 64 below and live active lives until the age window of 100-120. Take your time--this is not a 14-day program to a wonderful slim you. Based on lives in seven communities: five traditional societies still alive, extinct Paleolithic communities, and the international ultra-distance cycling community in late 20th and early 21st centuries.  

1. Eat no refined sugar.  This is difficult, for most processed food contains sugar.  If the label says "sugar alcohols", that is a common disguise for sugar. Think of sugar as poison; it is highly cancerous. (Until you get over the American concept of "weight control", you can probably reduce weight by simply eating no sugar at all and increasing physical activity.)

2. Drink no alcohol (or minimal traces) and no more often than once a week. The studies that remind us yearly that one glass daily of red wine fail to study the other eating and lifestyle typical of that rare group of humans who have the economic ability to drink one glass of red wine a week.  None of the 6 groups of the world's longest living people do not drink a glass of red wine a day. Only one of these six groups even has access to red wine. 

3. Be physically active and/or on your feet 8-12 hours a day.  If you are sedentary, it might take a year or two to achieve 8 hours in comfort.  Sedentary people should start at 10-15 minutes a day and slowly increase 5 minutes per day. Our bodies are genetically  set up to be physically active 8-12 hours a day until ages of 100-120, but only if you move into  this gently, with care. Include in this time as much stretching and yoga as you can tolerate--even though not on feet for yoga.  Time spend either standing or sitting on exercise machines counts. Time spend pedaling slowly under a desktop also counts.  Just standing counts.  Try to develop a cycling routine into your 8-12 hours, either doing commuting or interval training at moderate speeds. See typical physical activity of the world's longest living people in "50 Secrets..."

4. Eat wild-caught fish daily  If you take Omega-3 capsules, you can skip the fish some days. 

5. Consume as much Extra Virgin Olive oil as often you can.  The traditional dab on salads once in a while is not enough.  Put on food for sure and consider more innovative places to consume extra virgin olive oil, such as in coffee. Almost all long-living people consume a lot of this.

6. Drink green tea and other herbal teas. Minimize or eliminate coffee consumption. The numerous studies are non-clusive, but the longest-living humans on earth drink very little or no coffee.

7. Avoid and eventually eliminate all cheap carbohydrates (while flour, white bread, pastas, pastries, eventually, all breads).

8. Take 50-60 food supplements per day unless you are an organic farmer and accomplished hunter. (plenty of books and online sources for which 50-60 supplements, but be sure to include L-Glutithione).  If you work on your organic farm and hunting 8-12 hours daily, you do not need this list of 64, but if you drive a car and shop at supermarkets, you might want to give this list a glance anyway. 

9. Avoid the Traditional American Diet, its food pyramid, most of what the Department of Agriculture and its official and unofficial food nutritionists recommend. Nutritionists are trained to promote the TAD.  Even if you are among the chosen few who is not obese counting calories, vitamins and minerals, you are not likely to live to 100-120 years eating what the American agro-food industry makes billions feeding you. 

10. Among those 56-84 physically active hours per week, dedicate specifically 2-3 hours to riding your bicycle as slowly as you can tolerate, trying each time to do the same route slower. Include 20 minutes pushing cardio rate at constantly moderate-high level of spinning. Concentrate on form rather than speed or distance. After the age of sixty invert the racer's idea of intervals, alternating between 5 minutes at moderate speed (15-16 mph) and slow (10-14 mph).  Call this practice Paleo Riding and think of it as your daily training for your regular riding bike after your mid-80s or meditation-in-movement more comparable to tai chi and chi gung than bike racing. 

11. Eat a handful of mixed nuts or any other kind of nuts often, but not ideally a daily habit. (other than peanuts, which are toxic).

12. Among those 56-84 physically active hours, use two hours walking slowly, heal to toe. (You can refine form and learn details in Chi Gung class.) Adding 20 minutes of brisk walking also good.  Deal with the boredom of slow walking by challenging your dog to walk slowly with you.  High end version of this habit: take lessons in Argentine tango. and dance tango a few hours a week as part of the 56-84 hours. Spending a lot of those 56-84 hours a week doing Chi Gung, walking your dog or dancing tango optimum for second half of life (ages 60-120). 

13. Avoid milk and milk products, sugar, excessive salt, peanuts, uices sold commercially (laden with sugar), sports bars.  Most of the latter are chemically identical to candy bars. 

14. Eat and deal with physical activity however you want one day a month, that is, suspending your "diet" and "exercise" freely, even though we hope you do not think of what you eat as only a "diet" or any physical activity as "exercise".   Avoid lengthy physical inactivity in seated position (sitting at concerts or sporting events other than this once-a-month exception. If you have to see your team live more than once a month, buy standing-room tickets.(Note: in none of our seven long-living human communities do people consider it entertaining to watch others do musical or athletic activities.) 

15.Invert your body daily. Just have your feet higher than your heart for a few minutes daily.  Yoga instructors teach exotic forms of this,such as standing on head.  Using an inversion platform daily is very nice practice. The Downward Facing Dog position in Yoga is also very nice. This habit will do a lot to counteract many of your bad habits when not practicing these 64 good habits (like the bad habit of sitting in chairs or cars).

16. Avoid the classic European/American sitting position. Chairs, cars and other vehicles that require us to sit are all relatively new inventions in human history.  One thing neither our Paleolithc predecessors nor peoples in healthy traditional societies do is sit in chairs or vehicles. 

17. Eat fruit, but sparingly because of sugar content.  Less than half of the 365 days a year.  An occasional handful of berries is good, but even less often than the other fruit. Never in the history of homo sapiens have we had such easy access to so many of the world's sugar-laden fruit. 

18.Do a yoga practice 1-2 hours a day as part of the 56-84 hours per week.  Note that the masters call this a "practice" and not an "exercise". Avoid yoga "exercise classes" offered in commercial gyms. During the first half of your life, do the yoga style of your choice, such as the popular Hatha Yoga.  For the second half (60-120) explore Iyengar Yoga. 

19.  Do a Tai Chi practice 1-2 hours a day as part of the 56-84 hours per week. Avoid exercise classes in gyms and senior citizens centers.  When in U.S., Latin America and Western Europe, do physical, social and dancing activities with the 25-50-year crowd. 

20. Dance 2-4 days a week for 2-3 hours each time. Stretch before and after dancing, and every day you do not dance. Dance with young people often. 

21. Look for and embrace the diversity,  change and evolution of your physical movement.  These habits are ideally established from the age of 35 and up, but need to evolve.  Rethink, review and revise these 64 habits every few months.  Focus more on what you can do of these 64 habits than the ones you cannot. 

22. Build into your yoga practice a pilates practice. If necessary, take a pilates class for a limited amount of time in order to enhance your yoga practice for lifetime by incorporating pilates.  Much of pilates is yoga adapted into an "exercise class" format.  Consider your yoga practice your meditation in movement and quit apologizing for not being able to meditate.

23. Eat egg whites daily and full eggs once in a while for their complete protein content. If you cannot eat eggs and don't know a lot about protein, study proteins enough to know you are getting a full range of all the proteins.

24. Forget the American standard 3 meals a day. Try to eat 5-6 small meals or large snacks. Build a broad repertoire of salads and vegetable portions into many of your 5-6 meals a day. Include avocados as much as possible. 

25. Learn to include less-common greens, such as chard, and keep using the new trendy ones, such as kale, even after they are no longer trendy. Trendy nutrition is non-existent as a practice or even a concept in long-living traditional communities. If you have not quit thinking about what is trendy and cool by the time you enter the second half of your life (age of 60-120), you need to make this adjustment.  

26. If your body really requires some carbohydrates, consume the high protein ones, such as beans and quinoa.

27. Have an active sex life--important for your hormonal system, and sex is an active anti-aging activity. Dance regularly with partners younger than you. 

28. Walk, bike or ski to work for 90 consecutive days.  Use support of trains or buses where needed. Just 90. Then try for a year. You know where this is going.  

29. Minimize coffee consumption and increase herbal tea consumption. Forget the plethora of studies about coffee--most of them are funded by the coffee industry.  Count the number of Starbucks in long-living traditional communities.

30. Eat hemp, which is more rich in nutrients than most foods.

31. Ride your bike (or walk, or run) to a food store or market once or twice a month to buy just one item of food, Savor it and remember that Paleolithic past when you would have considered the day memorable because to managed to acquire that one piece of food, such as an apple or banana. It does not matter how far or fast you ride your bike.

32. If possible, try to live the second half of your life (ages 60-120) either on the upper part of a hill or on the fifth or sixth floor of a building. Avoid elevator and walk the stairs. If possible, try to avoid living in a senior living setting on a flat terrain. Imitate the Symi of Greece by going up and down 387 steps several times a day.  The popular idea of doing 20 minutes of cardio active exercise is likely to only make your cardiovascular system better than most U.S. residents during the first sixty years.  

33. Do not drive a motorized vehicle very often. Change your job if it absolutely requires you to drive a car over 30 minutes a day. 

34. Ride your bike or hike leisurely in the mountains from sunrise to sunset (13-16 hours) once a year until you are at least 100. Do not accept invitations to race anyone. (Decline all invitations to race anyone in the second half of your life.) Do not attempt this until you have been physically active 8-12 hours a day for at least 2- 3 years. In the first half of your life, in your daily riding, do intervals on bicycle 3 days a week, riding at alternate speeds (moderate speed for five minutes, quick speed five minutes); in the second half (ages 60-120) develop a more meditative style of intervals in which ride moderate for 10 minutes, slightly slower for 10 minutes

35. Spend a full day sunrise to sunset, at least every five years, using a bow and arrows or traps to hunt for food.  Plan to eat wild game even if the hunt is unsuccessful. Remind your vegetarian friends respectfully that our Paleolithic (and earlier) ancestors depended on meat protein to expand brain size making it possible for them to read books about the joys of  vegetarianism. The world's centenarians have not been, in general, vegetarians.

36. Avoid processed foods. No hot dogs.  No beer.  No chips. Avoid all the processed food in cans. It is almost all overloaded in sugar and salt disguised under several names.  The baseball game will go on without them. 

37. Chew.  Chew your food a lot.  Slowly chew more .  This is a habit that most clearly delineates us from the long-living homo sapiens. we are stressed and in a hurry; they are not. By not chewing carefully and drinking coffee at end, you could well be losing 50% of your food's nutritional value. Depending on how your body processes food, you might be losing approximately 50% of nutritional value of your food because of bad chewing and coffee habits. 

39. Drink the very best water you can acquire and often. There is no scientific basis for the urban myth that you should drink 8 glasses a day. Drink a lot and learn to drink enough that you rarely get thirsty. 

40. Unless you have been running most of your life, do not suddenly train for a few months to do a marathon.  Even if you lie and claim you had fun, your body will remember your misery forever.  This could make these 64 items harder to accept.  Muscle memory is deep and can be deeper than the misery of your first date or last spouse. It is likely to be less damaging to your body to do a leisurely bike ride or walk across the U.S. (or to Santiago de Compostela across northern Spain) at the age of 100.  I am not recommending any goals at all here (beware of expectations), but I know the trans-continental venture is likely to be less damaging than a non-runner doing a marathon or an untrained non-cyclist riding 100 miles. 

41. Breathe deliberately while walking, running, cycling. Yoga instructors will insist that you breathe; learn from them.  In urban areas, find the best places to breathe good air deeply. For the second half of your life, get as far from the highly populated urban areas, preferably within 8 miles of a coastline. In mountains at altitude of 4,000 ft to 8,000 ft is optimal also. 

42. Play tennis, golf or any other game that keeps you on your feet, bearing your weight. But forget that you used to call these activities "exercise", remembering to count time on the courts and greens as part of your 8-12 hours of physical activity. 

43. Regular hiking and swimming are high on your list of activities for your 8-12 hours.  Hiking to a place to swim or vice versa is better (more imitative of your Paleo activity). If you are under the age of 50 and like "training" to improve "performance", then here is some inspiration: you body will never perform better in the second fifty years than your highest level attained in the first fifty years.  Inspiration for maximum training before 50. I managed to find my peak in some performances at age 51. There is absolutely no scientific evidence, however, to support the idea that continued intense training beyond 50 can improve longevity, and much evidence suggesting that it might actually shorten lifespan. To clarify, the six long-living people are physically active 8-12 hours a day, but there is nothing in these cultures related to the American idea of intense training or "performance". 

44. If you like cheese enough to insist on eating it: keep in mind that people in these communities consume organic goat and sheep cheeses.  

45. Remind yourself monthly that virtually no one living in the 21st century, including you, enjoys or practices all 64 of these habits.  A reasonable approach would  be to acquire a few each year. All we know for sure (thanks to Sallhy Beare,-) is that these are the habits of communities located in Okinawa (Japan), Symi (Greece), Campodimele (Italy), Hunza (Pakistan), Bama (China) and Paleolithic communities from our distant past. We also of the existence of hunters and gatherers in small groups in remote places in the world who live healthily but about which we have relatively little detailed documented information. The other community of the seven taken into account here is the international ultra-distance bicycling community. 

46. Think in Paleolithic terms about computer/laptop/pc work.  Consider one hour the maximum daily to be seated in immobile manner looking at screen. Construct variations from this non-natural and unhealthy seated position: pedals below desktop, standing, and the like. (I do a lot of work on a stationary bicycle.)

47. Explore the complex world of mushrooms. Top of long-living humans' mushroom list: maitake and shaitake. 

48. Eat ample amounts of garlic and onions, an an occasional apricot. Ride your bike or run to the market, returning with one apricot. 

Watch for opportunities to create similar paleo moments.

49. Avoid "indoor cycling" classes. Instead, ride a bike or take certified "Spinning" classes. Once you start thinking of physical activity in terms of 8-12 hours, however, "exercise classes" become more a default plan for the bad days in which you cannot be on your feet 8-12 hours. There is no documented record of centenarians  getting beyond 100 doing exercise classes.  (There is some documentation that successful bicycle racers have used Spinning classes for training. 

50. Learn a new dance. Count all hours on the dance floor (classes and/or social dancing) as part of your daily physical activity. 

51. Try to live an altitude of 4000 to 8000 feet for significant periods of your life. This will increase your red-blood count, in addition to other physiological changes.

52. Live near a coastline for significant portion of your life. If possible, within 8-10 miles of coastline 

53. After the age of 35, try to limit reading to 1-2 hours per day when possible, exploring ways to read standing, on machines that provide for leg movement, or in horizontal position,  Persons from these long-living communities do not spend lengthy hours reading.Most of them read little or not at all. The rise of reading as a human activity corresponds to a shortening of live span.

54. Avoid television if possible. The highly committed to this electronic screen need to explore standing, horizontal and/or inverted positions for watching television. The worst part about television watching is not what is on the screen, but the bad-form immobility and food consumed typically.

55. Consider a lifetime nutritional plan involving high volume of fish, extra virgin olive oil, and vegetables with no sugar, very little salt. 

56. When reaching the age of 45-50, consider some work to stimulate and regenerate the hormonal system: the best would be regular acupuncture, which has a 5000-year track record in traditional communities; the good backup would be inversions;  possible backup would be injecting human growth hormone as anti-aging measure.

57. Ride your bike or walk to work 90 consecutive days.  Doing almost anything for 90 days is likely to either change your habits (or create a lifetime aversion). 

58. Avoid "trainers" unless you are under 60 and want to "train" for a competition. For living 100-120 years there are no ""trainers" to be found in gyms. Rather, stay physically active and/or on your feet 8-12 hours per day.

59.Eat only wild-caught fish for 90 consecutive days.  Read the historical record on fish-only diet concerning Eskimos and Europeans who have done this.  Unless you are an experienced fisherman, also take your 50-60 food supplements to counterbalance the shaky status of "wild caught" label.  The best omega-3 fish: salmon, Artic char, Atlantic mackeral, sardines, sable fish/black cod, anchovies, oysters, rainbow trout, albacore tuna, muscles, Pacific Halibut, Rockfish, catfish, bluefish, striped bass, brook trout,pollock, shark, ocean perch, tilapia, flounder, haddock, red snapper, swordfish.

60, If you live in London, New York, Los Angeles, Mexico City, Sao Paulo, Tokio, Hong Kong, Houston, Bogota or Buenos Aires, move out of these cities for the second half of your life (ages 60-120).  If you do not live in a large city, do not move to one at any age. Simple version: it is virtually impossible for a large number of homo sapiens to live over 100 years in Los Angeles and New York, given the overall low quality of air and water. 

61. Sing a lot; live in music, dance when you can. Why are Colombians so happy, according to world indexes? Probably because they sing a lot.. We have not seen the numbers on the amount of singing done throughout the world, but we have empirical evidence that Colombia is one of the top 5 nations in singing.    

62. Do a meditation practice. And learn skills for meditation in movement, such as Yoga, Tai Chi, Chi Gung, Mountain biking. Question whether immobile meditation is the best for your longevity (no one can prove that any form of meditation is superior to another for over a century. Read Jon Kabat-Zinn or listen to our podcast on his writings.

63. Stand in Starbucks when you are working the cell phone or doing anything else there. Do not sit in chairs to read or work your laptop. 

64. Avoid doctors of standard Western medicine.to the extent you can. Unless you are an organic farmer and accomplished hunter with an exceptionally good environment of clean air and water, you might need a traditional doctor who practices standard Western medicine.to cut and paste or prescribe medicine. Meanwhile, cultivate an expert acupuncturist. It is unlikely, however, that a bad acupuncturist can damage you as much as deeply and permanently as can a Western medical doctor.

Note: the above listed 64 practice & habits have their basis on seven communities: five extant traditional societies, one extinct society (Paleolithic peoples) and one living group of late 20th and early 21st century homo sapiens (international community of ultra-distance cyclists).