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Speaker 4: It's Guys Guy Radio. Here's your host, Robert Manny.
Speaker 5: Welcome to Guys Guys Radio. This is your host, Robert Manny,
Speaker 5: welcoming you to the show where men and women can
Speaker 5: be at their best and everyone wins. Guys Guys Radio.
Speaker 5: We're here to inform you, inspire you, empower you, and
Speaker 5: get you to think, feel, and who knows, maybe even
Speaker 5: act by virtue of the journeys, stories, experiences and insights
Speaker 5: of the guests I bring you each and every week
Speaker 5: to the show. Once again, this week is no exception.
Speaker 5: Today we're going to talk about conscious and powerful aging
Speaker 5: with special guest David Emerson Frost. You know, folks, you
Speaker 5: ask yourself the question at a certain point in life,
Speaker 5: is aging inevitable? Or is decline optional? Today, I'm going
Speaker 5: to sit down with fitness trainer and author David Emerson Frost.
Speaker 5: He's written two books, Kaboomer about obviously baby Boomer staying
Speaker 5: strong and also strong to save his fitness book about
Speaker 5: gen X, and we're going to break down the truth
Speaker 5: about longevity, strength and what it really takes to stay
Speaker 5: powerful as we age. We're going to talk about why
Speaker 5: strength beats cardio after age forty, the mindset that separates
Speaker 5: thriving from declining, and how men and guys guys can
Speaker 5: reclaim their edge without losing their soul. Folks, this one
Speaker 5: hits hard and might just change how you think about
Speaker 5: getting older. My special guest today on Guys Guys Radio
Speaker 5: David Emerson Frost. He's an amazing guy fitness trainer, rowing coach,
Speaker 5: and champion and he's got a lot of insights to
Speaker 5: share with us on today's program.
Speaker 4: It's Guys Guy Radio.
Speaker 5: Okay, Guys Guys Radio is the interview portion of our show,
Speaker 5: and you know, Guys Guys Radio is really it's your
Speaker 5: home for everything from relationships to personal growth and purpose.
Speaker 5: And today we're going to talk about something that every
Speaker 5: man and woman on this planet is dealing with. And
Speaker 5: we've talked to about this subject before on the show,
Speaker 5: but we're going to talk about once again aging because
Speaker 5: I think it's just so important. Now I'm an aging boomer,
Speaker 5: as is my guest I'm going to introduce. But what
Speaker 5: if aging didn't have to mean decline? I mean, everybody
Speaker 5: hits who hits seventy always hears the word old. And
Speaker 5: we've been given certain roles to play and it doesn't
Speaker 5: have to be that way. And I've always said that,
Speaker 5: and I'm so glad my guest feels the same way.
Speaker 5: So what if getting older actually meant getting stronger physically, mentally,
Speaker 5: even spiritually. Well, today, our guest is David Emerson Frost.
Speaker 5: Let me tell you a little bit about him. He
Speaker 5: is an NFPT certified Master Fitness trainer, a rowing coach,
Speaker 5: a champion competitor, and an award winning adjunct professor. After
Speaker 5: he completely decorated careers in US Navy and business world,
Speaker 5: he found Well Past forty, LLC to promote health span
Speaker 5: and lifespan for people in middle age and beyond. And
Speaker 5: he's a US Navy veteran. And he's got two books
Speaker 5: we're going to talk about today. One is called Kaboomer
Speaker 5: Thriving and Striving into your nineties and also Strong to Save.
Speaker 5: The new one, which is eugen X imperative to die
Speaker 5: harder and later. So welcome to Guys Guys Radio, David Emerson.
Speaker 6: Frost, Robert, what a pleasure, and thank you for sharing.
Speaker 6: I think those subtitles are provocative. They were meant to be.
Speaker 6: And if you were to ask me, Robert, what would
Speaker 6: I define a Guys guy? It would be a guy
Speaker 6: that wants to die harder and later. Yeah, to be
Speaker 6: late to your own funeral if you can.
Speaker 5: I don't know if I want to die harder, but
Speaker 5: I want to die later. So anyhow, welcome to the show.
Speaker 5: You know, what was it that inspired your focus on
Speaker 5: longevity and redefining age through strength? I asked you that
Speaker 5: because in my case, I saw the labels that have
Speaker 5: been put on us throughout our lives. You're a kid,
Speaker 5: you're ther student, you're the early young worker, you're the father,
Speaker 5: you're the husband, and each each decade we get a
Speaker 5: different role, and then they start to phase you out corporately,
Speaker 5: and then you're determined that you're old. And it doesn't
Speaker 5: have to be that way. Because when I turned seventy
Speaker 5: last year, I felt as good, if not better, than
Speaker 5: I did when I was fifty. I've run three marathons.
Speaker 5: I don't run marathons anymore, but I feel fantastic. My
Speaker 5: energy levels up, and I'm so pleased to find a
Speaker 5: kindred spirit in you. What inspired you to go along
Speaker 5: this path? Also?
Speaker 6: Thank you. I, like many people, had, life happened Robert
Speaker 6: in two thousand and one. September of two thousand and one,
Speaker 6: I severely herniated a disc in my lower back. And
Speaker 6: I thought I was a pretty tough guy as a competitor,
Speaker 6: and I had religious pain that I tried to endure,
Speaker 6: do all sorts of everything from steroid shots to aggressive therapy.
Speaker 6: I ultimately went the invasive route to have my spine fused,
Speaker 6: and I'm glad I did because that's what got me
Speaker 6: into physical training and renewing my competitive lifestyle and trying
Speaker 6: to inspire others. So it was my defining moment, what
Speaker 6: I call my Phoenix moment, was a personal injury and
Speaker 6: my own lessons learned. Robert. I thought I might be
Speaker 6: able to share with others because life does happen, doesn't it.
Speaker 5: That's fantastic. So let's start with your first book, Kaboomer,
Speaker 5: Thriving and Striving into your nineties. I love that into
Speaker 5: your nineties. What does the title mean? And who is
Speaker 5: this book really for? Who are you talking to here? Boomers?
Speaker 6: Yes? So my first book, Generational second one was as well,
Speaker 6: but Kaboomer was my attempt to share looking at the
Speaker 6: man in the mirror and looking at the woman in
Speaker 6: the mirror. I think it's very important because I know
Speaker 6: you have many women listeners, that things like longevity, health
Speaker 6: span and so on. Strength span are equally as important
Speaker 6: for ladies as they are for guys. So that's why
Speaker 6: the book covers have men and women on them. But
Speaker 6: the tighter title is Kaboomer. And where did Kaboomer come from? Well,
Speaker 6: it came from a knock knock joke that I came
Speaker 6: up with, knock knock, Who's there a baby boomer and
Speaker 6: a kaboomer baby in her boomer and a kaboomer who
Speaker 6: a baby boomer that takes two pills at a time
Speaker 6: and kaboomer that takes two steps at a time. So
Speaker 6: in my own journey that I shared from my kind
Speaker 6: of ashes of injury and post have and so on,
Speaker 6: I realized that mobility, attitude and confidence were ways to
Speaker 6: get past life's hurdles and maybe make the world a
Speaker 6: little bit better placed. My own operating system is one
Speaker 6: built on trust. And you mentioned my service background. I
Speaker 6: do like to serve others. So I thought that Kaboomer
Speaker 6: would inspire people to be skeptical when they go to
Speaker 6: the doctor and he or she says, take this. And
Speaker 6: my question is, what happened before modern medicine said take this? Well,
Speaker 6: we did natural things things. Now I know your background
Speaker 6: is you found many ways to do things naturally, organically,
Speaker 6: spiritually to offset the need for polypharmacy. So polypharmacy and
Speaker 6: injury were drivers for Kaboomer. And again it's the inspiration
Speaker 6: to move and to be positive instead of resorting to
Speaker 6: pills and things that don't serve us. Well, so that
Speaker 6: was the inspiration.
Speaker 5: Okay, well, thank you. You know, sometimes we need to
Speaker 5: take you know, there is a positive part of an
Speaker 5: alligathic allopathic medicine. Like I had pneumonia and I took
Speaker 5: some pills and I got better in three days, just
Speaker 5: like my physician told me. And I got operated.
Speaker 6: On for.
Speaker 5: Kidney growths and that saved my life. And I had
Speaker 5: an emergency appendectomy and I had to take believe it
Speaker 5: or not, cipro afterwards. So sometimes you need you know,
Speaker 5: there has to be in my opinion and I probably
Speaker 5: yours also, there needs to be a balance. We don't
Speaker 5: always need to go to the medicine cabinet. First, I
Speaker 5: think if we start by taking care of ourselves, we'll
Speaker 5: be in a better position to make the right choices
Speaker 5: when that happens, because when we go to the doctor,
Speaker 5: it's like when you bring your car to the mechanic.
Speaker 5: They find stuff and they try to fix it, but
Speaker 5: they don't really tell you much about maintaining your vehicle.
Speaker 5: And in this case, our vehicle is our physical body.
Speaker 5: So when it comes to aging, David, what do you
Speaker 5: think are the biggest myths that people still believe that
Speaker 5: aren't necessarily true, including working on yourself and looking for
Speaker 5: the natural solutions.
Speaker 6: First, boy, we have inherited things, haven't we since our parents?
Speaker 6: You know, our dad's probably had one job in a
Speaker 6: gold watch. Now our life has certainly changed, so much
Speaker 6: has changed and hopefully for the better. But what is aging? Well,
Speaker 6: we're born with a disease called aging, aren't we, and
Speaker 6: people people dread aging is if it's something that is
Speaker 6: to be fended off and not proactively addressed, and I
Speaker 6: think that is great. Yet now we fine things like
Speaker 6: wellness maxing. You hear all these compound words like wellness maxing.
Speaker 6: So people are going to do sauna, they're going to
Speaker 6: do led, they're going to do this, they're going to
Speaker 6: do that, and what guess what? They forget the basics.
Speaker 6: They forget the simple yet hard things of living well.
Speaker 6: And so it's frantic. It's good for Madison Avenue, I
Speaker 6: know that was in your background. It's good for marketing.
Speaker 6: Yet it's not good for us to be scattered with
Speaker 6: all these sexy draws to make us better. What we
Speaker 6: really need is to sweat, to breathe, to eat well,
Speaker 6: and just be comfortable about moving and moving heavy things.
Speaker 6: I actually well, I talked about a word like wellness
Speaker 6: or max wellness, but I invented a word too, called glothic.
Speaker 6: I think you may remember Gilligan's Island, the comedy show
Speaker 6: that had to come run on black and white TV. Well,
Speaker 6: supposedly that was about of an original sins. But the
Speaker 6: two original sins that I talk about in both of
Speaker 6: my books in a third book coming up are gluttony
Speaker 6: and sloth. And I agree, I'm a kindred kaboomer like you.
Speaker 6: I say, let's go as far as we can until
Speaker 6: the crisis happens, until the appendix says, WHOA no moss?
Speaker 6: Or you know, our system is amazingly, amazingly good. I
Speaker 6: call it a sick care system. I apologize to any
Speaker 6: medical people in your listeners that I think that's not
Speaker 6: just We're very, very good when we have a problem
Speaker 6: to be dealt with in emergency department or in things
Speaker 6: that have become you know, cancer for instance. One of
Speaker 6: my kryptonizes, if I may do a quick digression, I
Speaker 6: just had another mose surgery. I am a Northern European background,
Speaker 6: and I visited dermatologists too much. And yet the dermatologist
Speaker 6: is probably keeping me alive because I've had melanoma a
Speaker 6: couple times and you've had incidents. So for cases like that,
Speaker 6: absolutely positively, our system is good at treating things. Yet
Speaker 6: why are we dying? Why do American males only live
Speaker 6: an average Now this is one hundred and fifty some
Speaker 6: million American males, But why are we living to seventy seven? Well?
Speaker 6: Heart disease, suicide, opioids, luckily, opioids, COVID nineteen and suicides
Speaker 6: are dropping. Cancer the megatrends are cancers he used to
Speaker 6: be creating, particularly at younger ages. But what isn't changing
Speaker 6: heart disease. We're not smoking, we're not eating as much
Speaker 6: red meat, and yet we're still dying prematurely from heart disease.
Speaker 6: So sorry it take so long to circle back to
Speaker 6: what do I think about aging? The myth is that
Speaker 6: we're in the hands of modern medicine. No, we should
Speaker 6: be self focused, proactively leaning toward doing things to gain
Speaker 6: up to seven to twelve extra vital years in our
Speaker 6: health span. And I believe doing things that you're doing.
Speaker 6: I say, one marathon is wonderful. Everyone should experience forty
Speaker 6: two kilometers. Everyone should do it once, no matter how
Speaker 6: fast or how slow. But I wouldn't do it every day. Why.
Speaker 6: Inflammation is the number one problem that we have, and
Speaker 6: related to that is oxidation. But whether you're talking about diabetes,
Speaker 6: heart disease, high blood pressure, and metabolic syndrome, we have
Speaker 6: a problem that our lifestyles, including our diet, are inflaming us.
Speaker 6: And the myth is that medicine is going to take
Speaker 6: care of something that we should be taking care of. Ourselves.
Speaker 6: So I think that's myth number one. Myth number two, Well,
Speaker 6: it's inevitable that you're going to end up as a
Speaker 6: shriveled old man like Artie Johnson on the Old Show laughing.
Speaker 6: You know he fell off the bicycle and all that
Speaker 6: doesn't have to be. We know that our bodies and
Speaker 6: I call it the said principal, specific adaptations to imposed demands.
Speaker 6: So as I said I, and as I know you do, Robert,
Speaker 6: you imposed general demands not too much, not too little
Speaker 6: on your body by moving, by breathing, by eating to live.
Speaker 6: I'm sorry, Yeah, eating to live, not living to eat
Speaker 6: as a glutton. So glothic behavior is sending us to
Speaker 6: a grady too early. And the myth is it has
Speaker 6: to happen that way. And answer is no, we're smart
Speaker 6: enough technology, medicine and our newfound knowledge in the human body.
Speaker 6: Is that at seventy you're just getting started. Yes, you're
Speaker 6: in your third act. I have a four bearer named
Speaker 6: Ralph Waldo Emerson pretty good order like to row like
Speaker 6: I did. A Harvard guy, not a Villanova guy, but
Speaker 6: a Harvard guy, and he called it the felicities of age.
Speaker 6: We're at a stage with the benefit of hindsight and
Speaker 6: experience that we can do things smarter. Boy, wouldn't I
Speaker 6: like to be a kindergarten kid again with what I
Speaker 6: know now? And wouldn't I like to be forty something
Speaker 6: in middle age with all the stresses in middle age
Speaker 6: with what I know now? So that's like why you
Speaker 6: share things, and I try to share things.
Speaker 5: Okay. My special guest on today's Guys Guys Radio is
Speaker 5: the amazing writer and fitness coach and certified Master trainer
Speaker 5: David Emerson Frost. And here's the two books again, Kaboomer
Speaker 5: and Strong to say, so, do you have an emphasis
Speaker 5: in your work about stamina stamininity? You actually call it
Speaker 5: in a health and Healthy agy aging and you also
Speaker 5: get into a seven L element action plan, which is
Speaker 5: seven s' strength, stamina, stretching, sustenance, sleep, stress. But let
Speaker 5: me let's start a little bit with a talk about stamina.
Speaker 5: My point where I'm coming from is, David and forgive me,
Speaker 5: is that for some of the people, we're a little
Speaker 5: bit over seventy and we can still we have the
Speaker 5: capacity to still go out there and do a lot
Speaker 5: of the things we did before. I don't run marathons anymore.
Speaker 5: I have a very close friend, he's my age. He
Speaker 5: still runs marathons. Good for him. I guess what I'm
Speaker 5: getting at is, what do you say to people who
Speaker 5: know they can't do exactly what you did before, But
Speaker 5: you do have that physically. You may not be as strong,
Speaker 5: and you may not have as much stamina, but you
Speaker 5: have that kind of ring savvy. You have that experience
Speaker 5: that can help you train smarter. Talk to us about
Speaker 5: the importance of that. So our listeners out there who
Speaker 5: are of the boomer age aren't thinking, well, I'm not
Speaker 5: strong like these guys. I can't do that. I had
Speaker 5: a knee replacement or a hip replacement.
Speaker 6: Yeah, we're all damaged goods. And I know you mentioned
Speaker 6: the noun tune up earlier, but if we're working on
Speaker 6: little tune ups all the time, we're in better shape.
Speaker 6: If the big tuneup happens from injury or a condition
Speaker 6: like cancer. But why did people with strong grips not
Speaker 6: die from COVID because they had strong grips? Hey, Dave,
Speaker 6: what is a strong grip? It means you're working on
Speaker 6: it to get stronger. So we're talking about progress, not perfection,
Speaker 6: but with stamina. So you mentioned the seven sas and
Speaker 6: thank you for that. Robert. The foundation of our physical
Speaker 6: bank is stamina, meaning our cardio, respiratory ar cardiovascular system.
Speaker 6: And yes, I cannot run a marathon under three hours
Speaker 6: like I used to today, nor do I want to. I've
Speaker 6: done my marathons. So we adapt our dulce vita. I
Speaker 6: call it that, And of course I made up an
Speaker 6: acronym VITA, which means volume, intensity, tempo, and adaptation. So
Speaker 6: we're going to watch our volume because training too hard
Speaker 6: for too long is inflammatory. We're going to watch our
Speaker 6: intensity because our joints and our muscles may be more
Speaker 6: prone to injury. How many pickable player friends of yours
Speaker 6: are injured? How many golfers are injured? Right? They go
Speaker 6: out as weekend warriors because, as you shared, they're not
Speaker 6: what they used to be. God blessed Toby Keith. I
Speaker 6: miss them because it's great song. I'm not as good
Speaker 6: as I once was, but I'm as good once as
Speaker 6: I ever was. As we adapt, we can do impressive things.
Speaker 6: I with some of my crazy buddies are going to set,
Speaker 6: hopefully set a world record for a continuous twenty four
Speaker 6: hour row this weekend.
Speaker 5: Amazing.
Speaker 6: Well, we'll find out. But the answer is it's doable.
Speaker 6: But we're not doing it to the point a red
Speaker 6: zone of killing ourselves. We're doing to get to have fun,
Speaker 6: to be social, to do something together. Now, in this case,
Speaker 6: it could have been mixed, and if we did, we
Speaker 6: opened it to women as well as guys. But the
Speaker 6: guys with the crazy ones, the guys, guys that are
Speaker 6: going to do something epic. And I know this is PG,
Speaker 6: but this is the bottle that we're going to open up.
Speaker 4: I love it.
Speaker 5: I love it it.
Speaker 6: So not that we should talk about drinking or whatever.
Speaker 6: We're going to open the bottle to celebrate epic stuff.
Speaker 6: So the fact is stamming up, so we're going to
Speaker 6: go slower. In fact, we shouldn't do much more than
Speaker 6: conversational what we call zone two. This is if you
Speaker 6: can maintain an effort like a hawk, a walk, i'm sorry, walk, rocking,
Speaker 6: bicycling or those types of things, and you maintain it
Speaker 6: for a long period of time, that's in our DNA.
Speaker 6: That's how we hunted down the gazelle. The gazelle on
Speaker 6: the pompous was faster than us. We just outlasted them.
Speaker 6: So here we are at the age of seventy. You
Speaker 6: know the Social Security Administration, Robert says, we're going to
Speaker 6: be dead in ten years. Well, I beg to differ
Speaker 6: because we're going to outlast them, right, We're going to
Speaker 6: out think them, out last and outplay them. But stamina
Speaker 6: is the foundation, and how do you do it. There's
Speaker 6: a fancy term called metabolic hours that you should do
Speaker 6: each week. Not too much, not too high in in tensity.
Speaker 6: That's bad for you, it's inflammatory, and yet you do
Speaker 6: want to go to sweat. The important thing about stamina.
Speaker 6: The magic number right now is forty five minutes of
Speaker 6: general activity to generate glistening for the ladies or sweat
Speaker 6: for the guys. With that, some amazing things happen to
Speaker 6: our hormonal systems. The rebuild, repair, restore the parasympathetic nerves
Speaker 6: that get you excited about feed and restore instead of
Speaker 6: fight or flight. Not a problem with American life is
Speaker 6: we're frenetic and it's fight or flight all the time. Right,
Speaker 6: you got a deadline, there's a war going on, la
Speaker 6: la la. But if we breathe, if we focus on
Speaker 6: the types of things that you're doing so very well.
Speaker 6: Hopefully we can realize that the song's going to come
Speaker 6: up tomorrow, and tomorrow is going to be a good day,
Speaker 6: and I'm going to sweat gently for at least forty
Speaker 6: five minutes six days a week. All right.
Speaker 5: You know you do rowing, and I think that's like
Speaker 5: one of the most perfect sports and activities because you're
Speaker 5: just using muscle, you're breathing, it's great for stamina, it's
Speaker 5: just overall, it's just a wonderful activity. My question is, David,
Speaker 5: what's your position on like free weights. I used to
Speaker 5: lift weights all the time and I loved it, and
Speaker 5: now I don't really want to go push iron. I
Speaker 5: do the Dan Millman Peaceful Warrior workout every day. I
Speaker 5: play pickleball, I swim. I'm in a senior softball league,
Speaker 5: which is a lot tougher than you might think it is.
Speaker 5: These guys are hardcore and I do a lot of pushups,
Speaker 5: I have been doing them since I'm twelve years old,
Speaker 5: and a lot of stretching and that seems to feel.
Speaker 5: I use my body weight, but I'm not going to
Speaker 5: free weights. What's your And that's just me. There's a
Speaker 5: lot of guys my rage, who are out there pumping
Speaker 5: iron and they look great? And what's your position on
Speaker 5: free weights?
Speaker 6: Yeah, so you brought up a good point. The goat
Speaker 6: right Tom Brady, who is not our agent. Yeah, he's
Speaker 6: known as the greatest of all time as a quarterback
Speaker 6: in mark he sport of football. He did not use
Speaker 6: either closed or open circuit weights. He used resistance bands
Speaker 6: for what he did for his particular quickness and his
Speaker 6: and of course the muscle between his ears is really important,
Speaker 6: like it is for you and me and all our
Speaker 6: boomer and kaboomer friends. But my feeling is to back
Speaker 6: up a little. Moving heavy stuff is good medicine. Now,
Speaker 6: you're a pretty big guy. You're not a you know,
Speaker 6: you're not a spring chicken, but you're a fitt spring chicken.
Speaker 6: If you do a pull up, that's resistant effort. That's
Speaker 6: moving your joints, although you could also get benefit from
Speaker 6: not moving an isometric exercise. But body weight, it's always
Speaker 6: with us, right, So prisoners can get pretty buff and
Speaker 6: pretty fit body weight. So I say heavy stuff in
Speaker 6: your activities of daily life. And yet if it's working
Speaker 6: for you to do bands and to do sports and things,
Speaker 6: we want to avoid a dreaded term called sarcopenia. That's
Speaker 6: the loss of flesh, which can be as much as
Speaker 6: one percent per year after the age of thirty. How
Speaker 6: do we avoid that. We don't avoid it, but we
Speaker 6: can change the trajectory. The myth is that you're going
Speaker 6: to be old and shriveled by age seventy, and that
Speaker 6: is false because we respond to appropriate, imposed demands that
Speaker 6: such as you do. Some people do close circuit, you know.
Speaker 6: I always say that if you want to, you know,
Speaker 6: with the sun coming out in San Diego, suns out,
Speaker 6: guns out. Yeah, you can make your delts and your
Speaker 6: biceps look really good by doing machines at the big
Speaker 6: box gym or at home. But I say with freeways
Speaker 6: you tend to move more joints, and that really is
Speaker 6: activities of daily life. So like you move many joints
Speaker 6: in pick up ball, you're moving in all three body planes.
Speaker 6: That's exciting, it's social and it's not it's not fixed
Speaker 6: like what the big box gyms get rich on. Right,
Speaker 6: those machines, you know, either sound clanking or are just
Speaker 6: using their isolated exercises. With free weights, you tend to
Speaker 6: do a whole body or complex exercises which are much
Speaker 6: better for you. A battle rope or a slam ball
Speaker 6: is every bit as good as we get older as
Speaker 6: it is trying to press a heavy stack of a
Speaker 6: bench press. So the answer is as far as metal, Hey,
Speaker 6: where's most metal come from? China? What do we have
Speaker 6: problems with right now? Tariffs? So it costs more to
Speaker 6: get heavy metal anyway. But you can figure out all
Speaker 6: kinds of clever things to use resistance bands or body weights.
Speaker 6: So I know that's a mixed answer. The answer is
Speaker 6: motion resistant motion, and it doesn't have to be rogue
Speaker 6: very expensive weight sets. It can be either volume. More
Speaker 6: push ups you could do. You could do pipe position
Speaker 6: push ups. You could do variations of a push up
Speaker 6: that work the muscles a little bit differently, but still
Speaker 6: use more ultiple joints. So complex actions such as you
Speaker 6: do and you advocate, I say yes, might include free weights.
Speaker 6: I stay away from fixed machines. Number one and number two.
Speaker 6: The most important resistance exercise is one you can stick
Speaker 6: with right so you sticking with it, it's working for you.
Speaker 6: And that's the key I think to your listeners and
Speaker 6: viewers is find something move stuff. If it's body weight great.
Speaker 6: If it's moving heavier stuff, great, don't get injured, but
Speaker 6: do it often. Now for us, I think body weight
Speaker 6: you can do almost every day. But if you are
Speaker 6: lifting weights, I get pretty sore, so I say just
Speaker 6: twice a week. Under fifty you can probably do it
Speaker 6: three times a week. But for us, get sore, rebuild, restore,
Speaker 6: get your protein, get your sleep, get your hydration back
Speaker 6: at it. So to avoid sarcopedia, however, you do it
Speaker 6: with body weight, lots of repetitions, changing, using geometry or
Speaker 6: trigonometry to help you with body weight exercises. Just do it, yeah,
Speaker 6: the Nike phrase, sorry, just do it.
Speaker 5: David Emerson Frost two books, Kaboomer and the g X
Speaker 5: book Strong to Save your gen X Imperative to die
Speaker 5: harder and later. One of the things you talk about
Speaker 5: is that that's important, which I completely agree with, is
Speaker 5: the importance of stability. What are talk to us about
Speaker 5: that and what are some of the things people can
Speaker 5: do to improve that, Because once you lose your stability
Speaker 5: and be able your ability to stand on one foot
Speaker 5: or whatever, that's a slippery slope that you start getting
Speaker 5: on and you really want to be able to have
Speaker 5: that balance.
Speaker 6: Oh absolutely, and the the awful after for too many
Speaker 6: of our peers. Robert is one of out of every
Speaker 6: three of us falls each year. And I have not
Speaker 6: heard anyone say there's something good that happens from from
Speaker 6: going to the pit the emergency department for a bruise
Speaker 6: a break. Nothing good happens if a hip is broke,
Speaker 6: which can be more of an issue for the ladies
Speaker 6: with osteopenia, which is another reasons to do to resistance exercise,
Speaker 6: by the way, because your bone matrix gets strengthened with
Speaker 6: resistance exercise. But stability, it's a fact, This is a
Speaker 6: true fact, and I can get the sources. But we
Speaker 6: tend to trip at our age as much as kids do.
Speaker 6: We stub our toe, we you know, a little stumble.
Speaker 6: But do kids fall rarely? Do older people fall? Yes?
Speaker 6: Why because we don't practice being kid like. If we
Speaker 6: do things with our eyes closed, if we've rub our
Speaker 6: belly and pat our head like we used to watch
Speaker 6: on Romper Room. We're trying to retrain our spatial awareness
Speaker 6: A big word and I don't want to spring too
Speaker 6: many big words, but proprioception is spatial awareness. So you
Speaker 6: mentioned standing on one leg standing on a yoga pad,
Speaker 6: doing things that you haven't done for a while, probably
Speaker 6: unless you're a yogi or a pilates instructor. These are
Speaker 6: things that will help you retrain your neuromuscular system to
Speaker 6: function in space, even with an eye closed, even on
Speaker 6: one leg, even doing it. One of the best exercises
Speaker 6: body weight or resistance just a single leg deadlift. Can
Speaker 6: you slowly lean over and raise your body without falling?
Speaker 6: And if you can, you're well on your way to
Speaker 6: being able to recover from a fall. And oh, by
Speaker 6: the way, by doing resistance exercise, if you did happen
Speaker 6: to fall, you've got muscle to cushion your joints, so
Speaker 6: hopefully you have a muscle bruise and not a not
Speaker 6: a broken limb. So stability is one of those seven
Speaker 6: s is in my seven s framework, which is so
Speaker 6: important for everyone. But as we age, nothing good happens
Speaker 6: when you've got plaster on your leg on those kinds
Speaker 6: of things. So how much time of an investment there is,
Speaker 6: There is no better investment in your time and practice
Speaker 6: stability exercises. Maybe not in the shower, maybe not in
Speaker 6: the bathtub, because that's the most dangerous room in the house, right,
Speaker 6: but out of doors barefoot. Barefoot is a good good
Speaker 6: way to work towards stability. The most important digit in
Speaker 6: stability is the great toe. If your toes are nimble,
Speaker 6: you know, oftentimes folks tend to have toes that look
Speaker 6: like that I'm showing with my hand. They bend and
Speaker 6: they curl and they're not flexible. Guess what happens. Your
Speaker 6: gait is impacted. So I know this is a long answer,
Speaker 6: but there are two very formal and credible tests that
Speaker 6: everybody should be aware of. One is called the Bird
Speaker 6: Balance scale. It's so scoring you can do it yourself.
Speaker 6: And the other is the functional gait assessment. And these
Speaker 6: are two extraordinarily powerful things to check every once in
Speaker 6: a while. Can you walk and turn around quickly without stumbling?
Speaker 6: Can you step over obstacles? Can you go upstairs sideways
Speaker 6: or backwards safely? Those kinds of things. But walking in
Speaker 6: a straight line with a total heel and doing it
Speaker 6: with your eyes closed. But if you have thirty seconds,
Speaker 6: just stay on one leg with your eyes closed and
Speaker 6: see how you do. That's how long it takes thirty
Speaker 6: seconds a day to improve your spatial awareness, to avoid
Speaker 6: hopefully avoid falls and keep your muscle mass up so
Speaker 6: if you did happen to trip and fall, you wouldn't
Speaker 6: break something.
Speaker 5: Amazing, amazing, David. Another thing that came up often is
Speaker 5: that you talk about the heart disease and that type
Speaker 5: of issue that a lot of us seniors have. Stress,
Speaker 5: lots of stress, lots of anger for older people, particularly
Speaker 5: older guys, and even some loneliness. What is your perspective
Speaker 5: on You mentioned chigong in the book, but you don't
Speaker 5: mention meditation or any of those type of practices. What
Speaker 5: is your perspective on how to kind of de stress?
Speaker 5: Because before we even obviously, before we get out there
Speaker 5: and start really challenging ourselves physically, and I'm gonna if
Speaker 5: you will, we need to make sure that we're kind
Speaker 5: of got to some of that anger out of us.
Speaker 6: We can't perform our best if we're stressed. Ken Well,
Speaker 6: you have to be literally in the zone. We have
Speaker 6: to be chill, We have to breathe, so sleep, breath
Speaker 6: and just being what I call mind body awareness. There's spirituality,
Speaker 6: there's the aspect of being in tune with yourself so
Speaker 6: that you can perform better. But I am totally on board.
Speaker 6: What you just shared, Robert, is that if you're stressed,
Speaker 6: you can't perform number one. And if you're stressed that
Speaker 6: I word inflammation, or what some people are calling inflammating,
Speaker 6: is killing a slowly drip drip drip with leading the hypertension,
Speaker 6: leading to adult diabetes, leaving the metabolic syndrome. It is
Speaker 6: now inflammation. We want it from exercise. We don't want
Speaker 6: it from chronic stress of the workplace, of the family life,
Speaker 6: or the world events. We just want to learn how
Speaker 6: to breathe, to let things go. I did mention the
Speaker 6: Disney song let It Go in the book, because hey,
Speaker 6: can can I take one minute, one minute and do
Speaker 6: a box breathing technique that Navy seals use and just
Speaker 6: feel my heart rate lower and my blood if I
Speaker 6: had a cuff on when I'm doing that. Share that
Speaker 6: with us, David, the four by four. There are many
Speaker 6: other breathing techniques and in fact, one of the best
Speaker 6: books that I've ever read. Not an easy read, but
Speaker 6: it's James Nestor's Breath, but the four by four Navy
Speaker 6: Seals inhale four seconds, hold for four seconds, slowly exhale
Speaker 6: through the purse slips, so he inhale through the nose,
Speaker 6: exhale through the purse lips, and then do nothing for
Speaker 6: the last part of that box. Do it four times.
Speaker 6: It's actually sixty four seconds, not sixty But if you
Speaker 6: Aaron Rodgers, the very legendary former New York Jets quarterback,
Speaker 6: he did that for two minutes, and he was pretty
Speaker 6: common game conditions, wasn't it? Yes, now you know the
Speaker 6: mentally who knows, but Aaron Rodgers was a big believer
Speaker 6: in the power breathing to de stress and to get
Speaker 6: in the zone. So do if I feel you know,
Speaker 6: I just had a PayPal uh fintech issue. Somebody somehow
Speaker 6: figured out how to get into my PayPal account and
Speaker 6: do fraudulent charges. Did my blood pressure go up? Oh yeah?
Speaker 6: Did my heart rate go up? Oh yeah? What did
Speaker 6: I have to remind myself to do? Take a minute,
Speaker 6: get away from it, you know, but sixty four seconds?
Speaker 6: I think people would find what a wonderful return on investment.
Speaker 6: That is, to destress and to work against the development
Speaker 6: of chronic stress. Was kills It really kills.
Speaker 5: I love it. Uh. Diet and supplements important at our age,
Speaker 5: of course, important at any age, but now that we're here,
Speaker 5: we made it. What do we need to do to
Speaker 5: keep ourselves going and growing, if you will, and thriving.
Speaker 5: What I find for myself, David, that I don't I
Speaker 5: don't eat as much. I'm finding that my body is
Speaker 5: not craving food for the sake of food anymore. Sometimes
Speaker 5: I want certain flavors, but I don't. My body isn't
Speaker 5: saying I need more fuel unless I'm doing activities that
Speaker 5: require more fuel. What's your thoughts on that? And how
Speaker 5: do you how do you manage that? How you're growing?
Speaker 5: So you got to be you got to be loading right.
Speaker 6: Yeah, So for instance, thank you for asking so for
Speaker 6: this kind of defining crucible event this weekend, I have
Speaker 6: to inject ingest another three hundred calories an hour to
Speaker 6: sustain for my twelve hours in the twenty four. That's
Speaker 6: a lot of extra calories. Oh yeah, But you know
Speaker 6: when you and I were running marathons slightly younger and
Speaker 6: the gentleman who still does that's a terrible way to
Speaker 6: lose one pound of body fat. It's a terrible way
Speaker 6: to lose one pound, not water weight, but fat. So
Speaker 6: as we get older, we tend our metabolism drops or
Speaker 6: our natural need to eat extra calories. Both macros and
Speaker 6: micros lessons a little. But we have to be careful,
Speaker 6: don't we what drives our metabolism, muscle. If we lose
Speaker 6: our muscle, we eat less because we don't need to
Speaker 6: fuel the muscle, but we don't build our metabolism. So
Speaker 6: it can be a vicious circle. And yet, if your
Speaker 6: body fat is low, and if you can perform your
Speaker 6: activities of daily life better than your peers, you've won
Speaker 6: high five, You've won Okay. So yeah, as we get older,
Speaker 6: we tend. We may you know, our waist to hip
Speaker 6: ratio may change. And yet the key is the metabolism
Speaker 6: is lowering because our heart rate, you know that kind
Speaker 6: of thing. And we don't train quite as hard, but
Speaker 6: we can make it up by enjoying what we do.
Speaker 6: And again, we're looking not to be an Olympic champion
Speaker 6: in law eight or to go into space like those
Speaker 6: four heroes that just landed safely last week on Artemis two.
Speaker 6: By the way, the only way that you can increase
Speaker 6: your longevity is to increase the length of your telomeres
Speaker 6: at the cellular level or go into space. But bad
Speaker 6: things happen when you go into space.
Speaker 5: But the benefit of our audience, what are telomeres and
Speaker 5: why are they?
Speaker 6: Oh? Sorry, telomeres in Layman's terms for me are the
Speaker 6: little caps of your shoelaces at the end of the
Speaker 6: DNA strands, and the longer they are, the less they
Speaker 6: have to in the DNA process split. So there's a
Speaker 6: lot of training to thought, which I believe in. At
Speaker 6: the cellular level is that by exercise or going into space,
Speaker 6: you lengthen the telomeres, and at the cellular level your
Speaker 6: aging has slowed down. So it's important to remember you
Speaker 6: and I have calendar years, which we're proud of and
Speaker 6: hopefully we'll have many more. Really, what it is is
Speaker 6: fitness years and having longer tellimeres because of what you do,
Speaker 6: either going into space or exercising, can help you get
Speaker 6: some of those seven to twelve extra years. So it's
Speaker 6: the cap on your DNA shoelace.
Speaker 1: Got it?
Speaker 5: Okay? My special guest on Guys Guys Radio, the Amazing One,
Speaker 5: David Emerson, Frost K Boomer and Strong to Save. Another
Speaker 5: area that you mentioned is a sleep and I find
Speaker 5: that maybe it's because I'm in California. Now, when I
Speaker 5: was in New York, I stayed up late, I got
Speaker 5: up late, and now I go to bed early and
Speaker 5: I get up early, but I try to find that
Speaker 5: window to get solid eight hours every night, and when
Speaker 5: I do, I feel a lot better. What's your perspective
Speaker 5: on sleep as we age and the importance of it,
Speaker 5: and is there any techniques that you want to share.
Speaker 6: Oh my gosh, thank you. That's a very powerful and
Speaker 6: loaded thing to talk about. I wish that some leaders
Speaker 6: who will go on named would sleep more and not beam,
Speaker 6: not be tweeting at two in the morning. Right. There
Speaker 6: is nothing more restorative, There is nothing more anti inflammatory.
Speaker 6: There is nothing more important than restored to sleep. In fact,
Speaker 6: to Boomer, I called it mimicking Morpheus, and morpheus is
Speaker 6: from the same word as morphine. By the way, So
Speaker 6: with restore to sleep, your brain and your body are
Speaker 6: generating happy hormones serotonin, dopamine, and then when you wake
Speaker 6: up in the morning you give your better half a
Speaker 6: hug than the oxytocin has suppressed cortisol. So the happy
Speaker 6: hormones are rising, the bad hormone, cortisol is dropping, and
Speaker 6: that is related to sleep. There's hundreds and hundreds of
Speaker 6: very powerful biochemical reactions that happen when we let our
Speaker 6: minds sleep. And oh, by the way, because our minds
Speaker 6: are unique, they don't have a lymph system, they have
Speaker 6: their own drainage system. But if you don't sleep, the
Speaker 6: toxins are the byproducts of work are building up. So
Speaker 6: without sleep, you're not functioning as well. And for you,
Speaker 6: it's eight hours. For me, I say, if I chronotype
Speaker 6: is a fancy word for whether you're a morning lark
Speaker 6: or a nighthawk or or third bird, whatever it is.
Speaker 6: If you, if you're getting up without an alarm and
Speaker 6: you get out feeling rested, not brain fog, that's probably
Speaker 6: the right amount of sleep for you to restore your functions.
Speaker 6: I also talk about X factors in relation to sleep
Speaker 6: and other things. I have a device on my ring
Speaker 6: finger is that it's an RROR ring and I've warned
Speaker 6: it for four years. And this thing for the ladies
Speaker 6: that are pre menopausal, it helps them plan their month
Speaker 6: based on monthly cycles. But this ring told me that
Speaker 6: I had shingles before I had shingles. This ring, this
Speaker 6: ring told me based on the biometrics, heart rate, respiration,
Speaker 6: pulse rate, heart rate variability. I was in Ireland with
Speaker 6: my wife on a wonderful trip, and it said, hey, dude,
Speaker 6: something's wrong. This is the feedback every day was for
Speaker 6: two days was something's wrong with your body? Guess what?
Speaker 6: COVID COVID nineteen. Now. Ireland is a great place anyway,
Speaker 6: but it's a great place to have COVID. But it's
Speaker 6: also good to know because if you know it early,
Speaker 6: then you can take a reaction. You can respond to
Speaker 6: it better than waiting for the cytokine storm. But back
Speaker 6: to sleep. You know, if I could talk about fitness devices,
Speaker 6: which is part of this wellness maxing that we hear about.
Speaker 6: Yes I have a fitness watch, Yes I have a ring,
Speaker 6: but it can't do the work for me, and it
Speaker 6: can't sleep for me. But you know the problem with
Speaker 6: many of these watches, they're charging at night, so you're
Speaker 6: not getting biofeedback the next morning that says how good
Speaker 6: your sleep was. And that's why a lot of people
Speaker 6: are looking at either longer batteries for a while watch
Speaker 6: or rings that you keep on at night. So for me,
Speaker 6: it tends to be six hours and forty two minutes
Speaker 6: over these four years. I'm semi retired and failing retirement.
Speaker 6: But I don't need an alarm. I get up when
Speaker 6: I get up. It it tends weird creatures of habit like
Speaker 6: you are. And for you it's working. You know, when
Speaker 6: you get up and walk on the beach and you
Speaker 6: do your peaceful warrior every day, that's a routine and habits.
Speaker 6: Successful habits are so important, aren't they. But one of
Speaker 6: the most powerful habits is sleep. If you pull an
Speaker 6: all nighter like we used to do in college at Villanova,
Speaker 6: at the Naval Academy or other places, Notre Dame or whatever.
Speaker 6: If you pull an all night or that's the same
Speaker 6: as being legally drunk. That's what it does to your
Speaker 6: brain and your body. It's not healthy. So golly, thank
Speaker 6: you for asking that loaded question. I hope I gave
Speaker 6: some responses to share, sleep, restore to sleep, and mimicking
Speaker 6: Morpheus is a wonderful way to spend a quarter or
Speaker 6: a third of your adult life.
Speaker 5: Okay, good answer, David. You touch on some masculine like
Speaker 5: sexuality capabilities as we age, and every guy out there has,
Speaker 5: you know, looked in the mirror and looked into the
Speaker 5: distance and realize that sometimes it's not exactly the way
Speaker 5: it used to be, but it can be really good.
Speaker 5: What are some of your tips based on your books
Speaker 5: in terms of how men can kind of keep themselves
Speaker 5: in a good place for their sexual experiences.
Speaker 6: Yeah, great question, And I did not invent the terms exercise.
Speaker 6: Apparently a New York gym owner did. I forget the
Speaker 6: gentleman's name, but it's in strong to Save. But this
Speaker 6: gentleman found that some core exercises and some strength exercises
Speaker 6: and doing moves like the anaconda. That sounds rather provocative,
Speaker 6: but doing those things did help you exercise when the
Speaker 6: lights are dim, you know, if you will horizontal exercises
Speaker 6: or wrapping exercises, but not you know, be tongue and cheap.
Speaker 6: But exercise is part of why we were on the planet, right.
Speaker 6: We were on the planet to procreate, and then after
Speaker 6: you approcreate and become a grandparent, your life is done, right,
Speaker 6: that's the old thinking. But can you procreate for longer? Well, Picasso,
Speaker 6: did you know? And so what leads to that? Well, physiology.
Speaker 6: Our pelvic floors with gravity and age tend to not
Speaker 6: be tuned up, don't they? And for the guys, the
Speaker 6: pelvic floor could be incontinence, it could be waking up
Speaker 6: too many times to interrupt your sleep, or it could
Speaker 6: be perhaps some of the things you hear about with
Speaker 6: ED dysfunctions. But you know some of that is a
Speaker 6: lot of it is related to blood flow. So how
Speaker 6: do we stimulate blood flow? Well, let's exercise, and let's
Speaker 6: think about core exercises that go to the eurogeno zones.
Speaker 6: And you could talk push ups. You're a push up guy.
Speaker 6: I do push ups and I guess what they do.
Speaker 6: They work your core and they stimulate blood flow their
Speaker 6: natural herbs. To go back from Western techniques with pills
Speaker 6: and things like that, let's examine what people have done
Speaker 6: for centuries. They've taken fenigreek, they've taken natural things that
Speaker 6: have helped blood flow, and it's just you know, to
Speaker 6: take a deep breath and people our age Kaboomers should
Speaker 6: if we have the time, research a little to find
Speaker 6: out are there natural and affordable techniques instead of pills,
Speaker 6: and you know, blah bla blah blah.
Speaker 5: Perfect, David, this has been powerful stuff. Not just talking
Speaker 5: about living longer, you're talking about living stronger with purpose
Speaker 5: and intention. So, guys, if you're listening and thinking it's
Speaker 5: too late to step it up, David's message, David's message
Speaker 5: is clear, it's not. You can rebuild, you can reclaim
Speaker 5: your strength, and you can redefine what the second half
Speaker 5: of your life is going to look like. David Frost.
Speaker 5: David Emerson Frost, tell everybody real quick where they can
Speaker 5: find out more about you and get your books social media.
Speaker 6: David Emerson Frost. And my main website is well Past
Speaker 6: forty and that's spelled out fo rt y dot org.
Speaker 6: And if you have any veterans listening, if they like
Speaker 6: a copy of either book, they can get in touch
Speaker 6: with me at davidwellpassfarty dot com and I'd be happy
Speaker 6: to send an electronic version because we certainly appreciate folks
Speaker 6: that have that are in harm's way, serving our country
Speaker 6: and hopefully still thriving into their nineties.
Speaker 5: Fantastic, David Emerson Frost. Everybody, thanks David.
Speaker 6: Thank you, Robert so much. Wonderful.
Speaker 4: It's guys guy radio.
Speaker 5: Okay, A fascinating conversation with my special guest today, David
Speaker 5: Emerson Frost, a fellow San Diegan who also comes from
Speaker 5: New Jersey all about how you can take care of
Speaker 5: yourself to remain as vital as possible. And you see you, guys.
Speaker 5: You know, folks, if you think about it, Let's say
Speaker 5: you retire for whatever reason at age sixty, if you
Speaker 5: really take good care of yourself and you've been kind
Speaker 5: of dealt the right cards health wise, let's say you
Speaker 5: live till at least ninety. That's one third. That's another
Speaker 5: third of your life. Think about the freedom you have
Speaker 5: in those years and the things you can do to
Speaker 5: take care of yourself and to live and to thrive.
Speaker 5: And that's what we talked about today on Guys Guys Radio.
Speaker 5: And I think the main takeaway is you have to
Speaker 5: make the right choices every day. You can't give up.
Speaker 5: You have to stay strong, you have to be passionate
Speaker 5: and knowing that you can't necessarily do everything the way
Speaker 5: you did thirty years ago, there's still things you can do.
Speaker 5: There's still choices you can make to keep yourself fit,
Speaker 5: vital and strong minded and alert well throughout your senior years.
Speaker 5: So stay passionate, stay true, and stay well. Okay, Guys
Speaker 5: Guys Radio, We're here for you each and every week,
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Speaker 5: Health Radio and Guys Guys Radio. I also write a
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Speaker 5: is a monthly publication that's digital. I write a column
Speaker 5: it's called Aging is a Choice. It's my take on
Speaker 5: the what I consider a flawed narrative that our culture
Speaker 5: has given us about aging, where they say, well, you're
Speaker 5: at this age, you're supposed to do this and be
Speaker 5: that and feel this way, and it goes on throughout
Speaker 5: your life. And I don't think it necessarily has to
Speaker 5: be that way. I think people have a lot more opportunities,
Speaker 5: a lot more power, a lot more freedom that they
Speaker 5: give themselves credit for, and aging is a big part
Speaker 5: of that and how we handle manage aging. And I
Speaker 5: believe that aging is a choice, and that is the
Speaker 5: name of the column I write monthly for them. I've
Speaker 5: done over twenty in the series so far. There's a
Speaker 5: lot more to come now, a lot of Those articles
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Speaker 1: First NBC News on CACAA Lomel sponsored by Teamsters Local
Speaker 1: nineteen thirty two, protecting the Future of Working Families Teamsters
Speaker 1: nineteen thirty two, dot Org.
Speaker 7: NBC News Radio. I'm Jim Rupert, President Trump revealing the
Speaker 7: tales of a phone conversation he had with Russian President
Speaker 7: Vladimir Putin. He says Putin offered to help end the
Speaker 7: war with Iran, specifically helping the US retrieve Iran's enriched uranium.
Speaker 7: Trump said he told Putin he can help by any
Speaker 7: of the Ukraine war. The Federal Reserve is leaving interest
Speaker 7: rates unchanged, and what's likely to be his last press
Speaker 7: event as FED chair, Jerome Powell said recent economic activity
Speaker 7: is expanding at a solid pace, but warns the war
Speaker 7: with Iran has led to a lot of econom uncertainty. Meanwhile,
Speaker 7: poll says he will continue to serve as FED governor
Speaker 7: after his term as chair expires May fifteen.
Speaker 6: I plan to keep a low profile as a governor.
Speaker 6: There's only ever one chair of the Federal Reserve Board.
Speaker 5: When Kevin worsh is confirmed and sworn in, he will
Speaker 5: be that chair.
Speaker 7: It's the third time the FED has left interest rates unchanged.
Speaker 7: The Louisiana congressional map has been struck down by the
Speaker 7: Supreme Court. The map included a second majority black congressional district.
Speaker 7: The case was centered around how much race can be
Speaker 7: considered when lawmakers reach draw districts. Black voters sued the
Speaker 7: state in twenty twenty two after the state legislature created
Speaker 7: a new congressional map after the twenty twenty census that
Speaker 7: included just one black majority district. NBC's Gary Grumbach reports
Speaker 7: it was a six to three decision, with Justice Alito
Speaker 7: writing the majority opinion.
Speaker 8: Trsice Kagan, who was joined by the other liberal justices
Speaker 8: on the court, was not happy. She wrote, in part quote,
Speaker 8: I dissent because the Court's decision will set back the
Speaker 8: foundational right Congress granted of racial quality and electoral opportunity.
Speaker 7: Black residents make up around a third of Louisiana's population,
Speaker 7: Authority say. The alleged gunman at the White House correspondence
Speaker 7: dinner took a mirror selfie just before this Saturday shooting.
Speaker 7: According to the Department of Justice, Cole Allen took the
Speaker 7: photo roughly a half hour before the incident. That photo
Speaker 7: included in a memorandum supporting pretrial detention. Jim Roop NBC
Speaker 7: News Radio.
Speaker 9: Located in the heart of San Bernardino, California, the Teamsters
Speaker 9: Local nineteen thirty two Training Center is designed to train
Speaker 9: workers for high demand, good paying jobs and various industries
Speaker 9: throughout the Inland Empire. If you want a pathway to
Speaker 9: a high paying job and the respect that comes with
Speaker 9: a union contract, visit nineteen thirty two Trainingcenter Dot org
Speaker 9: to enroll today That's nineteen thirty two trainingcenter dot org.
Speaker 10: For KCAA ten fifty AM NBC News Radio an Express
Speaker 10: one of six point five FM. MetroLink's reduced weekday schedule
Speaker 10: is being extended to address reliable issues stemming from mechanical
Speaker 10: challenges and supply chain delays. The modification was initially for
Speaker 10: seven weeks, but will now continue for the foreseeable future.
Speaker 10: Electric vehicle manufacturer Rivian is expanding its operation in Mead Valley.
Speaker 10: A forty nine thousand square foot plant adjacent to the
Speaker 10: two fifteen Freeway will be dedicated to sales, service, maintenance,
Speaker 10: and charging of electric vehicles. The Redland City Council has
Speaker 10: cleared way for the construction of the Marketplace, a Whole
Speaker 10: Food's anchored retail development on an eight acre site on
Speaker 10: Lagonia Avenue at Tennessee Street. It'll be situated in one
Speaker 10: of North Redland's fastest growing residential areas. Free bus rides
Speaker 10: are being offered for anyone eighteen or hunger on RTA
Speaker 10: buses through the end of the year. All that is
Speaker 10: required is a valid RTA Youth ID, school ID or
Speaker 10: proof of age when boarding the Riverside County Department of
Speaker 10: Waste Resources will host a free home composting workshop for
Speaker 10: the public on Saturday, May second, from nine am to
Speaker 10: one pm at their main office located on Frederick Street
Speaker 10: in Marina Valley. Learn how to turn organic materials like
Speaker 10: yard trimmings and food scraps into nutrient rich soils through
Speaker 10: various composting methods. Free composting materials will be available for
Speaker 10: collection before, during, and after the class. Shovels will be provided,
Speaker 10: but participants must bring their own buckets and or bags
Speaker 10: to collect material. For NBC News Radio KCAA ten fifty
Speaker 10: AM and Express one oh six point five FM, I'm
Speaker 10: Lillian Vasquez and Europe to date KCAA keeping California alert
Speaker 10: and aware.
Speaker 11: This segments buy our friends at the All News Sammy's Restaurant.
Speaker 11: Sammy's is now open in Kalamesa at Exit eighty eight
Speaker 11: off the ten Freeway, next to the Jack in the
Speaker 11: Box in the former Bob's Big Boy Restaurant. Not to
Speaker 11: name drop, but Sammy's in the former Bob's is a
Speaker 11: lot like Norms. It has an extensive menu with multiple
Speaker 11: restaurants in royalto in places like Upland and Ranchukumonga. Sammy's
Speaker 11: is a great place to dine. Their menu is very
Speaker 11: similar with their American trio of delicious steak, shrimp and
Speaker 11: chicken and an expansive menu. You won't go hungry and
Speaker 11: you won't go broke. At Sammy's. You can come meet
Speaker 11: Sammy and his family. Sammy was a chief cook for
Speaker 11: Norms for years and it shows in his menu. Sammy's
Speaker 11: is a great place to meet the family, friends or
Speaker 11: have a community meeting.
Speaker 6: You can ask.
Speaker 11: About their private meeting room available for parties of fifteen
Speaker 11: or more on a first come, first serve basis. Sammy's
Speaker 11: is now open from six am to nine pm every
Speaker 11: day at five point forty Sandal would drive off of
Speaker 11: Exit eighty eight at the ten Freeway in Kalamesa. Looked
Speaker 11: for the Big Boy statue. It's still there. We thank
Speaker 11: Sammy for returning to this station as a loyal sponsor.
Speaker 11: You can find morn info about Sammy's at Sammy'scafe dot Net.
Speaker 11: At Sammy'scafe dot net well, you can also find discount
Speaker 11: coupons to save money. And by the way, Sammy's has
Speaker 11: free Wi Fi too. Sammy's and Kalamesa Ralto Well one
Speaker 11: of their other locations are ready to serve you. Sammy's
Speaker 11: is now open in Kalamesa.
Speaker 12: How you doing this is Gary Garver. In today's society,
Speaker 12: the majority of people are not getting enough sleep.
Speaker 6: I know I'm not.
Speaker 12: If you're like me and having problems getting a good
Speaker 12: night's rest, whether it's health or stress related, I have
Speaker 12: a solution for you.
Speaker 6: South Pacific Sleep Lab.
Speaker 12: South Pacific Sleep Lab will do an evaluation of your
Speaker 12: sleep pattern and will provide a comprehensive study so you
Speaker 12: can start getting a RESTful, peaceful not asleep.
Speaker 2: They take all types of.
Speaker 12: Insurance which will cover your cost of the evaluation, and
Speaker 12: they will even provide transportation to their offices at no
Speaker 12: cost to you. For more information, contact Tony at three
Speaker 12: one zero nine nine nine one eight eight seven. That's
Speaker 12: three one zero nine nine nine one eight eight seven.
Speaker 12: Tony even stays awake all night, twenty four hours a day,
Speaker 12: seven days a week, so you can sleep better and
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Speaker 6: South Pacific Sleep Lab.
Speaker 12: Start feeling better and get in a great night of sleep.
Speaker 6: Today.
Speaker 3: There's never been a better time for men to be
Speaker 3: whoever they want to be. Yet it's never been less
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Speaker 3: Robert Manny, is on Caseyaa every Wednesday at eight pm.
Speaker 3: Whether it's relationships, sex, wellness, or spirituality, Join Robert as
Speaker 3: he interviews the experts about how men and women can
Speaker 3: be at their best. Guys Guy Radio, Better Men, better world.
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Speaker 14: Outlander is coming to its epic conclusion and you're invited.
Speaker 14: Joined to treat about Sam Ewan and Matthew B. Roberts
Speaker 14: on May thirteenth at the Dolby Theater in Los Angeles
Speaker 14: for a special screening and live conversation. See an exclusive
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Speaker 14: just days before the finale.
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Speaker 1: Welcome to the Worker Power