1. Michigan

2. Gonzaga

  3. Ohio St. U

4. Baylor

5. Illinois


7. Iowa

    8. Texas Tech

   9. Wisconsin

10. Virginia







Recent podcasts on

Mhy most recent podcasts are under the titles "Words" (numbered 1-64, beginning witeh the titles "Words1" and continue in numerical orderNorseSagas: 64 podcasts on Icelandic sagas with readings on sagas. (mostly in English, with samples in Old Norse and other languages).



Recent Podcasts (Axolotl Series on the short story "Axolotl
by Julio Cortazar and availabel on Soundcloud)


"Axolotl 2"


64 SELECTED BIG BOOKS:  PODCASTS of Series I. by Distinguished Emeritus Professor Raymond L. Williams and Visiting Research Professor of Pennsylvania State University.  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 on Soundcloud]

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 MindTaosports, 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. (Available now)

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 (Scheduled for Nov 19, 2018, Available  now in two parts, 12A and 12B))

13.The Metamorphosis by the grandfather (along with Borges) of modern Latin American literature, the Swiss writer Franz Kafka (No2)(Now available

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

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

16. A General Theory of Love , an essay by scientists and psychiatrists. 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.(Now available in three parts.
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.(Scheduled for Dec 31, 2018, now available). A secular reading. 

19. The Arcades Project, by Walter Benjamin. (Jan 7, 2019, first half  available; see also #23 )

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, now available)

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

23. The Arcades Project by Walter Benjamin (first half of this podcast was #19;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. The Tunnel by William Gass (now available)

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 Ineza 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 occassion 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. The Arcades Project an essay by Walter Benjamin (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. (Available, was scheduled forJune 2019).

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

45The 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 (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. Rare, Old Books (now available)

58. El jardin de las Weismann, a novel by Colombian Jorge Eliecer Pardo (Now Available; Was scheduled for 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 cladera, 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  (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 of 100. 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 intoyour 8-12 hours, either doing commuting or interval training at moderate speeds.

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-lifving 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 hjours. 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. For example, go to your gym and use all the exercise machines in any order.  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 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. 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. Dance with older people just as often. Note: a class of Indoor Cycling/Spinning is closely allied to Dancing: both are physical activity coordinated with music. 

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.  

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. 

24. Forget the American standard 3 meals a day. Try to eat 5-6 small meals or large snacks. Bulld 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 store at least, bare minimum, 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.  

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. 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 yur 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, swimming, 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 jhighly 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 8-10 hours of physical activity. 

43. Regular hiking and swimming are high on your list of activities for your 8-10 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. Feed the Ducks. Construct all-day bicycle rides around the principle of starting at sunrise with doing tai chi, chi gung or yoga near a pond or stream with ducks. Do a set of these exercises, feed the ducks (or geese, or fish, etc), then ride bike for an hour or two, returning to same spot or another one. Repeat the routine until sundown.

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. 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. Once a month, go ahead and do an "indoor cycling" class.

50. Learn a new dance or a new language in the second half (after 60yrs) 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. 

52. Live near a coastline for significant portion of your life. If possible, within 8 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 best 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. In general, Avoid "trainers" unless you are under 60 and want to "train" for a day dedicated to  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. exception: highly educated trainers in disciplines such as kinesiology or experienced trainers, and if you are in second half (60-120) preferably over 35 and who distinguish between slow twitch and fast twitch muscles.(Under 35 are often training for speed or performance-based movement that is not necessarily helpful in long term. Check out lifespan of retired professional athletes. )

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. If you do not have timefor this readings, check out the minerals and vitamins in high quality fish, such as salmon.  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, mussles, Pacific Halibut, Rockfish, catfish, bluefish, striped bass, brook trout,pollock, shark, ocean perch, tilapia, flounder, haddock, red snapper, swordfish. Alternative: eat fish for your main meal daily for 180 consecutive days.

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 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.  

62. Do a meditation practice. and learn skills for meditation in movement, such as 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 or other coffee shops 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 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 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).See Sally Beare, Fifty Secrets of the Worlds's Longest Living People. 

Podcast Series II. 64  Bilingual Podcasts"Who Is...?"  (Podcast Series II)Introducing Lesser Known Latin American Writers ("Who Is....?; Quien es....?). This will lead us to 100 podcastds on the 100 most accomplished writers not well known beyond their home countries.  Emphasis on Mexico. Brazil will be a separate list. 

1. Salvador Elizondo, Mexico (podcast available on Soundcloud)

2. Juan Garcia Ponce, Mexico (available)

3. Sergio Galindo, Mexico (available)

4. Jose Agustin, Mexico (available)

4A Rosario Ferre, Puerto Rico (available)

5. Sergio Fernandez, Mexico (available)

6. Rodrigo Fresan, Argentina (Available)

7. Alberto Fuguet, Chile (Available)

8. Eduardo Galeano, Uruguay (Available)

9, Sara Gallardo, Argentina (Available)

10. Cristina Garcia, Cuban-American (Available)

11. Eduardo Garcia Aguilar, Colombia (Available)

12. Parmenides Garcia Saldana, Mexico (Available)

13. Jesus Gardea, Mexico (Available)

14. Salvador Garmendia, Venezuela (Available)

15. Elena Garro, Mexico (Available)

16. Mempo Giardinelli, Argentina (Available)

17. Margo Glantz, Mexico (Available )

18. Isaac Goldemberg, Peru (Available)

19. Adriano Gonzalez Leon , Venezuela (Available)

20. Mario Gonzalez Suarez, Mexico (Available)

21. Angelica Gorodischer, Argentina (Available)

22. Gloria Guardia, Panama (Available)

23. Luisa Josefina Hernandez, Mexico (Now available, scheduled February 2019)

24. Rolando Hinajosa, Mexico/USA (Now available, March 2019)

25. Hugo Hiriart, Mexico (Now available, scheduled March 2019)

26. Jorge Ibarguengoitia, Mexico (Now available,  scheduled March 2019)

27. Jorge Icaza, Ecuador (Available, scheduled March 2019)

28. Barbara Jacobs, Mexico (Available, scheduled April 2019)

29 Hernan Lara Zavala, Mexico (Available, scheduled April 2019)

30. Daniel Leyva, Mexico (Available, was scheduled forApril 2019)

31. Hector Libertella, Argentina (Available, 2019)

32. Enrique Lihn, Chile ( 2019)

33. Hugo Lindo, El Salvador ( 2019)

34. Marta Lynch, Argentina ( 2019)

35. Eduardo Mallea, Argentina 2019)

36. Hector Manjarrez, Mexico (June 2019)

37. Margarita Mansilla, Mexico (June 2019)

38. David Martin del Campo , Mexico (June 2019)

39. Tomas Eloy Martinez, Argentina (July 20219

40. Carlos Martinez Moreno, Uruguay (July 2019)

41. Angeles Mastretta, Mexico (July 2019)

42. Enrique Medina, Argentiona (July 2019)

43. Sylvia Molloy, Argentina (August 2019)

44. Mario Roberto Morales, Guatemala (2019)

45. RH Moreno-Duran, Colombia (2019)

46. Manuel Mujica Lainez, Argentina (2019)

47. Angelina Muniz-Huberman, Mexico, (2019)

48. Hector A. Murena, Argentina (2019)

49. Alvaro Mutis, Colombia (July 2019)

50. Carmen Naranjo, Costa Rica (2019). 

51. Clara Obligado, Argentina (2019)

52. Juan Carlos Onetti, Uruguay (Available, 2019)

53. Alberto Chimal, Mexico (2019)

54. Yolanda Oreamuno, Costa Rica (2019)

55. Miguel Otero Silva, Venezuela (2019)

56. Jose Emilio Pacheco, Mexico (2019)

57. Ignacio Padilla, Mexico (2019)

58. Pedro Angel Palou, Mexico (2019)

59. Fernando del Paso, Mexico (2019)

60. Federico Patan, Mexico (2019)

61. Cristina Peri Rossi, Uruguay (2019)

62. Pettersen, Aline, Mexico (2019)

63. Ricardo Piglia, Argentina (2019)

64. Pitol, Sergio, Mexico (2019)

65. Poniatowska, Elena, Mexico (2019)

66. Porzesanski, Teresa, Uruguay(2019)

67. Puig, Manuel, Argentina (2019)

68. Quesada, Roberto, Honduras (Now available, 2019)

69.  Ramirez, Sergio, Nicaragua (2019)

70. Ramos, Luis Arturo, Mexico (2019)

71. Restrepo, Laura, Colombia (2019)

72. Revueltas, Juan Jose (2019)

73.  Rodrigo Rey Rosa, Guatemala (2019)

74. Ribeyro, Julio Ramon, Peru (2019)

75. Rivera Garza, Cristina, Mexico (2019)

76. Rosa Bastos, Augusto, Paraguay (2019)

77. Rodriguez Julia, Edgardo, Puerto Rico (2019)

78. Rojas Herazo, Hector, Colombia (2019)

79. Ruy Sanchez, Alberto, Mexico (2019)

80. Sabato, Ernesto, Argentina (2019) 

81. Sada, Daniel, Mexico (2019)

82. Saer, Juan Jose, Argentina (2019)

83. Sainz, Gustavo (2019)

84. Salazar Bondy, Sebastian, Peru (2019)

85. Sanchez Suarez, Benhur, Colombia, (July2019)

86. Sanchez, Luis Rafael (2019)

87. Pardo, Jorge Eliecer, Colombia (2019)

88. Sanchez, Nestor, Argentina (2019)

89. Santos Febres, Mayra (2019)

90. Sarduy, Severo ,Cuba (2019)

90  Serna, Enrique , Mexico (2019)

91. Shua, Ana Maria (2019)

92. Skarmeta, Antonio (2019)

93. Solares, Ignaico (Now available, scheduled 2019)

94. Sommers, Armonia, Uruguay, (2019)

95. Soriano, Osvaldo, Arg (2019)

96. Tizon, Hector, Arg (2019)

97. Toscana, David (July2019)

98. Tovar, Juan, Mexico (2019)

99. Ubidia, Abdon, Ecudor (2019)

100. Urrea, Luis Alberto, Mexico (2019)

101. Valdes, Zoe , Cuba (2020)

102 Valenzuela, Luisa (2020)

103. Vallejo, Fernando (2020)

104. Vasquez Diaz, Rene , Cuba (2020)

105, Villoro, Juan , Mexico (available)

106. Vinas, David, Arg (2020)

107. Volpi, Jorge, Mexico (2020)

108. Wascquez, Mauricio, Chile (2020)

109 Walsh, Rodolfo, Arg (2020)

110.  Yanez, Agustin, Mexico (available)

111. Yanez Cossio, Alicia. Ecuador (2020)

112. Zapata, Luis, Mexico (2020)

113. Zapata Olivella, Manuel (2020)

114. Zurita, Raul (2020)

115. Adoum, Jorge Enrique, Ecuador (2020)

116. Aguilar, Rosario, Nicaragua (2020)

117. Aguilar Camin, Hector, Mexico (2020)

118. Aguilera Malta, Demetrio (2020)

119. Aguinis, Marcos, Arg (2020)

120. Aguirre, Eugencio , Mexico (2020)

121. Alegria, Fernando, Chile (2020)

122. Alvarez Gardeazabal, Gustavo (2020)

123. Amaya Amador, Ramon, Honduras (2020)

124. Angel, Albalucia, Colombia (2020)

125. Arana, Federico, Mexico(2020)

126. Arenas, Reynaldo, Cuba.(2020)

127. Argueta, Manlio, El Salvador (2020) 

128. Arias, Arturo, Guatemala (Now available2020)

129. Aridjis, Homero, Mexico (2020)

130. Arreola, Juan Jose, Mexico (available)

131. Aviles Fabila, Rene, Mexico (2020) 

132. Arturo Azuela, Mexico (2020)

133. Pardo, Carlos Orlando (2020)

134. Santa, Eduardo, Colombia (2020)

135. Jaramillo, Dario, Colombia conversation with now available)

136. Ospina, William, Colombia (July, 2019)

137. Franco, Jorge, Colombia (2020)

138. Abad Faccio(lince, Hector (2020)

139. Balza, Jose, Ven (2020)

140. Carlos Torres, Col (2020)

141. Barnet, Miguel, Cuba (2020)

142. Belli, Giaconda, Nicaragua (2020)

143. Benitez Rojo, Antonio , Cuba (2020)

144. Bombal, Maria Luisa, Chile (2020)

145. Borisinski, Alicia, Arg (2020)

146. Boullosa, Caremen, Mexico (2020)

147. Bryce Echenique, Alfredo (2020)

148. Buitrago, Fanny (2020)

149. Flores, Joel, Mexico (2020)

150. Cabrera Infante, Guillermo , Cuba (2020)

151. Caicedo, Andres, Col (2020)

152. Campbell, Federico, Mexico (Tijuana), (2020)

153. Campos, Julieta, Mexico (2020)

154. Caparros, Martin, Arg (2020)

155. Carpentier, Alejo, Cuba (2020)

156. Rosario Castellanos, Mexico (2020)

157. Castellanos Moya, Horacio, Honduras (Now available, scheduled 2020)

157. Cepeda Samudio, Alvaro, Col (2020)

158. Chacon, Joaquin Armando, Mexico (2020)

158. Company, Flavia, Arg (2020)

159. Conde, Rosina Mexico (2020)

160. Costantini, Humberto, Arg (2020)

161. Crosthwaite, Luis Humberto, Mexico (2020)

162. Delano, Poli, Chile (2020)

163. Diaz, Jesus, Cuba (2020)

164. Diaz Eterovic, Ramon, Chile (2020)

165. Diaz Sanchez, Ramon, Ven (2020)

166. Domecq, Brianda, Mexico (2020)

167. Donoso, Jose, Chile (2020)

168. Dorfman, Ariel, Chile (2020)

169. Droguett, Carlos, Chile (2020)

170. Duque Lopez, Alberto (Col) (2020)

171. Edwards, Jorge, Chile (2020)

172 Eltit, Diamela, Chile (2020)

173, Fernandez, Macedonio , Arg (2020)

174. Rulfo, Juan (July 2019, available)

175. Burgos, Roberto (2020)

176. Medina, Dante (2020)

177. Lomeli, Luis Felipe (2020)

178. Lenero, Vicente, Mexico (2020)

179. Fadanelli, Guillermo, Mexico (2020)

187 Potdevin, Philip, Colombia (available, March 2019)

188. Rosero, Evelio (Colombia, available, June 2019)

189. Herrera, Paula (Colombia, November, 2019)

190. Polo, Marco (Colombia, julio 2019)

199. Sanchez, Hector (available, June 2019

PODCAST SERIES III  CULTURES, CITIES AND REGIONS (HIGH CULTURE NOT USUALLY DESCRIBED IN TOURIST GUIDES)  We recommend the literature you might want to read on your flight to Guadalajara or any of the places below.

1. Guadalajara/Jalisco, Mexico (available on SoundCloud)

2. Jalisco (available)

3. Medellin/Antioquia, Colombia (available)

4. Antioquia (available)

5. Antioquia.2

6. Tijuana1/ Mexico (available)

7. Tijuana2

8. Central America1

9. Central America2

10. Bogota1, (Colombia, July 2019)


12.. Mexico City1

13. Mexico City 2

14. Sao Paolo, Brazil

15.. Lima, Peru

16.. Buenos Aires

17. Santiago, Chile

18.. Caracas, Venezuela

19.  Colombia (Available)

20. Cartagena, Colombia

21. Ibague, (Depto de Tolima), Colombia

22.. Huila (Colombia, Departamento del Huila)

23.. Neiva (Colombia, Capital of Depto del Huila)

PODCASTS SERIES IV: TWENTIETH-CENTURY BRAZILIAN WRITERS (These podcasts are trilingual; Portuguese, Spanish, English)

1. Milton Hatoum (Available on SoundCloud) 

2. Clarice Lispector (available)

3. Joao Guimaraes Rosa (available)

4. Autran Dourado (available)

5. Jorge Amado (available)

6. Joao Guimaraes Rosa (July, 2019)

7. Osman Lins (July, 2019)


1. Mario Vargas Llosa, Peru (available on Soundcloud)

2. Salman Rushdie , Great Britain, (available)

3. Conversations with Colombian Students (available)

4. Conversations with Empanada and Morcilla experts (available)

5. William Gass, USA (2019)

4. William Styron , USA(2019)

5. Juan Goytisolo, Spain (2019)

6. Luis Arturo Ramos, Mexico (2019)

7. Gabriel Garcia Marquez, Colombia (2019)

8. Milton Hatoum, Brazil (2019)

9. Jorge Luis Borges, Arg (2019)

10. Carlos Fuentes, Mexico (2019)

11. Phillip Potdevin, Colombia (availab le, 2019)

12. German Vargas, Col (2019)

13. Manuel Puig, Arg (2019)

14. Elena Poniatowska , Mexico (2019)

15. Luis Rafael Sanchez, Puerto Rico (2020)

16. Conversation with Evelio Rosero (Now  available) 

17. Conversation with Felix Ramiro Lozada. (Now available)

18  Converstion with Dario Jaramillo, (now available)

(to be continued)










1. Cycling 101 (available on SoundCloud)

2. Cycling 102 (available)

3. Cycling 201 (available)

4. Cycling 202 (available)

5. Cycling 501, 1200k (available)

6. Cycling-Spinning-Training 101(Available)

7. Cycling-Spinning-Training 102 (Available)

8. Cycling-Spinning-Training 103 (Available)

9. Cycling-Spinning-Training 104 (Available)

10. Cycling-Spinning-Training (105) (Available)

11. Cycling-Spinning-Training 106 (Available)

12. Cycling-Spinning-Training 107 (Available) 

13. Cycling-Spinning-Training  108 (Available)

14. Cycling-Spinning-Training 109 (Available)

15.Cycling-Spinning-Training 110 (Available)

16. Cycling-Spinning-Training 111 (Available)

17. Cycling-Spinning-Training 112 (Available) 

18, Cycg-Spin-Trn 113 (available April 2, 2019)

19. Cycg-Spin-Trn 114 (available April 9, 2019)

21. Cycg-Spin-Trn 115 (available April 16, 2019)

22. Cycg-Spin-Trn 116 (available April 23, 2019)

23. Cycg-Spin-Trn 117 (available April 30, 2019)

24. Cycling-Spinning-Training 118 (May 7, 2019)

25. Cycling-Spinning-Training 119 (May 14, 2019)

26. Cycling-Spinning-Training 120 (May 21, 2019)

27. Cycling-Spinning-Training 121 (May 28, 2019)

28. Cycling-Spinning-Training 122 (June 4, 2019)

29. Cycling-Spinning-Training 123 (June 11, 2019)

30. Cycling-Spinning-Training 124 (June 18, 2019)

31. Cycling-Spinning-Training 125 (June 25, 2019)

32. Cycling-Spinning-Training 126 (July 2, 2019)

33. Cycling-Spinning-Training 127 (July  9, 2019)

34. Cycling-Spinning-Training 128 (July 16 2019)

35. Cycling-Spinning-Training 129 (July 23, 2019)

36. Cycling-Spinning-Training 130 (July 30, 2019)

37. Cycling-Spinning-Training 131 (August 6, 2019)

38. Cycling-Spinning-Training 132 (August 13, 2019)

(continued to 64 podcasts, through 2019 some on Youtube)














The Bottom 64 World Cup Nations

Do not bet money these clubs! Since the total nations to play in World Cup numbers 79, the bottom 32 (the top 32 on this list) are your red flags! Taking into account number of appearances in World Cup, number of wins in the World Cup, and current FIFA rankings, these are the worst football clubs since the beginning of the Mundial in 1930… including some who are yet to appear. How much does a minimal or losing past record count in a game today? This question hits upon those all-important subjective factors such as muscle memory and positive (or negative) previous experience. All we know for sure is, think twice about betting on the worst 32 cubs in World Cup, the worse choice being number 1 on our list. 

El Salvador 0-0-6 (the worst in World Cup; no wins in 6 appearances)
DR Congo 
Haiti 0-0-3
China 0-0-3
United Arabs Emirates 0-0-3
Indonesia 0-0-1
Canada 0-0-3
Togo 0-0-3
Iraq 0-0-3
Bolivia 0-1-5
Trinidad and Tobago O-1-2
Kuwait 0-1-2
Egypt 0-2-3
Israel 0-2-1 
Honduras 0-3-6
New Zealand 0-0-3
Bosnia and Herzegovina 
Burkina Faso
Korea Republic
Cape Verde Islands
Saudi Arabia
Côte d’Ivoire
Solomon Islands
Equatorial Guinea
Hong Kong

St. Kitts and Nevis
Panama (debutants in 2018)
Iceland (potential Cindarellas in 2018)
North Korea
Greece (the best of the bottom 64)