My friend Karl Kortemeier invited me to join a group from the Atlanta Fly Fishing Club on a two-day float down the Ocmulgee River. If you listen to the podcast, you’ve heard me call Karl my ‘Fishing Sensei’ for his uncanny ability to catch fish anytime, anywhere. Even though I’m not a fly fisherman, I couldn’t pass up a couple of days learning from the Master and meeting some fellow fishing enthusiasts.

The plan was to camp Friday and Saturday night at a friend’s property on the river but I couldn’t arrive until Saturday morning. The campsite—a grassy field right at the water’s edge—was ideal. After meeting up with the group Saturday morning, we loaded-up our gear and boats (mostly kayaks and one raft) and headed to the put-in just south of Juliette Dam.

The Ocmulgee flows 255 miles through central Georgia toward the Atlantic. The section we were paddling offered mostly calm water punctuated by mild shoals. My experience kayaking rivers is limited and I got hung up on a few ledges, but overall navigation was fairly straightforward and not too challenging.

Our main target was shoal bass, though we also landed largemouth, spotted bass, and a big channel catfish caught by Karl. Shoal bass love moving water and they tuck in behind boulders, ledges, and drop-offs where the current slows, waiting to ambush prey swept downstream.

Having floated another section of the Ocmulgee with Karl, I was familiar with the drill for fishing shoals. The technique he taught me: drift over a shoal, execute a quick turn, and either idle in the eddy or drop anchor facing upstream. From there, you cast right into the break where fish hold.

On larger shoals, another option is anchoring, wading out or climbing up and casting from the rocks. The upside: you can cover more ground without constantly resetting the anchor. The downside: those rocks can be slick and the current is deceptive—as you’ll see in the video, taking a spill is easy even when you’re being careful.

Fishing has a reputation for being sedentary, but Saturday was anything but. We spent nearly ten hours on the water—a long day of casting and maneuvering, even going with the current. It became an endurance test punctuated by quick, aggressive bursts of paddling to shoot shoals or hold position upstream.

The real challenge was the heat, but we found plenty of chances to jump in and swim. An afternoon rain shower cooled things off considerably, making Saturday night’s sleep much more comfortable (even if it stayed pretty warm).

Most of the fish I caught were small but aggressive, feeding right through the heat of the day. Sunday morning after breakfast, we broke camp and did a quick float to a boat ramp a couple of miles downstream to close out the trip.

The Atlanta Fly Fishing Club was incredibly welcoming and didn’t give me any grief for using a spinning rod. Watching them work and listening to them trade stories and technique around the campfire gave me a real appreciation for the art form. If you’re in the Atlanta area, I highly recommend checking them out—I know they have more trips planned this year!

💬 Have you ever taken on an outdoor activity expecting a relaxing day, only to end up in a surprisingly intense endurance test? How do you handle long days out in the elements when heat or current start wearing you down? Drop a comment below or reply directly to this email to share your story!

Keith | Thrive A/F Team

📸 Follow Us on Instagram: https://www.instagram.com/thriveafpodcast/ 

📝 Subscribe and leave us a comment on Thrive A/F Substack at https://www.thrive-af.com/

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 

• Delay Care Physical Therapy: https://delraycarept.com/ 

• CrossFit Terminus: https://crossfitterminus.com 

• Keith’s Consulting Business: https://www.pescadorconsulting.com/ 

Mentioned in this episode:

• Bowling Alone, The Collapse and Revival of American Community by Robert D. Putnam: http://bowlingalone.com 

• Kelly McGonigal / Harvard study on stress mindset TED talk: https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend

• Antifragile: Things That Gain from Disorder by Nassim Nicholas Taleb: https://a.co/d/07jCG5kb

Chapters:

03:48 - Why people need a community for both hard times and good times

05:04 - Social connection in older adult communities and avoiding isolation

08:39 - The loneliness study and why isolation is so damaging

09:36 - Relationships take work, especially as you get older

10:43 - Why proactive effort matters for maintaining friendships and support

12:01 - Stress management and relationships are tightly linked

12:45 - Coping with loss, counseling, bereavement groups, and saying yes to support

14:13 - Kelly McGonigal’s Harvard research on threat mindset versus challenge mindset

16:10 - Breathing techniques that help in the moment: 4-7-8 and box breathing

17:27 - Why meditation helps most when practiced consistently

22:22 - Modern tools for sleep, breathing apps, and phone-based meditation

23:45 - Antifragile: fragile, resilient, and stronger after setbacks

25:08 - Stoicism, obstacles, and moving toward challenges

26:09 - The buffalo-in-the-storm metaphor and facing difficulty directly

27:35 - Gratitude as a daily way to support emotional well-being

27:41 - Bowling Alone and the decline of community-based social life

32:05 - Introversion, extroversion, and why social energy can still be draining

37:23 - Guest contributor Trisha’s cancer story and its connection to resilience

My journey began in October 2022 when I went for what I thought would be a routine mammogram. Two weeks later, my life changed forever when I was diagnosed with breast cancer. I soon learned that I had two different types of breast cancer, one of which was Stage III.

The news was absolutely devastating, and I found myself asking, “Why is this happening to me?” Despite the fear and uncertainty, I made a decision early on - I was not going to quit. My fight had begun.

Over the next several months, I endured six months of chemotherapy, receiving treatments every three weeks. After that came five weeks of daily radiation, followed by a mastectomy and reconstructive surgery.

Unfortunately, my journey didn’t end there. I developed complications with my skin, experiencing repeated necrosis that required more than eight additional surgeries to remove the dead tissue and repair the area. It felt like every time I thought I was moving forward, another obstacle appeared.

Looking back, I realize this journey taught me lessons I never expected to learn. It showed me strength I never knew I had and reminded me that every single day is a gift.

Life can change in an instant, and tomorrow is never promised. I learned not to waste time worrying about things that are beyond my control because they only steal the joy from today. Instead, I learned to focus on what I can control - my attitude, my determination, and my gratitude.

One of the greatest lessons I learned is not to sweat the small stuff. It may sound cliché, but it is absolutely true. The little things that once caused stress or frustration no longer seem important. In the grand scheme of life, they have very little impact.

Cancer changed my life in ways I never imagined, but it also taught me how to truly live. It taught me resilience, gratitude, and the importance of embracing each new day with hope.

Today, I am incredibly proud to say that I am a breast cancer survivor. My journey was not easy, and there were many moments when I questioned why I had to endure so much. Through every challenge, I discovered a strength and resilience I never knew I had.

I could not have made it through this journey without the unwavering love and support of my husband and my daughters. They stood by my side through every treatment, surgery, setback, and victory, giving me the strength to keep moving forward when the road felt impossible.

If sharing my experience can inspire even one person to keep fighting, then every challenge I faced has a greater purpose. Today, I choose to live with gratitude, appreciate every day, and cherish the time I have with my family. I am stronger than I ever imagined, and I am proud of the person this journey has helped me become.

Tricia | Thrive A/F Guest Contributor

In Episode 7 of the podcast, Lou and I touched on wearables and AI. This is the deeper breakdown I promised—though if you want the quick, entertaining version, you can always listen to Episode 7!

In the first article in this series I talked about taking some of the advice from our podcast an putting them into practice in my own life. In this article I’m going to cover a couple of pieces of technology I’m using to support this goal.

Quick note: this isn’t sponsored content, and we receive zero compensation for mentioning these tools. Feel free to swap either out with similar devices or AI models that fit your preferences.

• Fitness Tracker + Phone: I use Whoop. I picked it up after seeing a lot of Terminus members with one, and after using it for more than a year, I have a robust dataset for setting baselines and tracking key metrics. It’s a screenless wristband with a companion app.

• AI Assistants/Coaches: I use Whoop’s built-in AI (powered by GPT-4) to log my daily CrossFit WODs and workouts. I also rely on Google Gemini Chat and Gemini Notebook to refine my approach across all three core focus areas: sleep, nutrition, and exercise. Gemini Chat has been more valuable to me than Whoop’s AI, largely because of how I use it—a setup I’ll dive into deeper in the next article.

A few things to remember about fitness trackers that we covered on the podcast:

• Whoop only measures a handful of raw biological signals. Everything else is an algorithmic proxy.

• Wearables are good at tracking directional trends but do not provide absolute accuracy. Wearables generally have a 5–15% margin of error compared to a true lab test.

I’ve been experimenting with how to use this combo for about 45 days, and this is the basic routine I’ve settled into for a “typical” weekday because that’s when I’m most consistent in my routine.

As I mentioned on the podcast, when I write it out like this, it seems like a lot. But now that I have it worked into my routine, it doesn’t take that much time. It took much more time to write it down than it does to execute.

Wake Up and Get Ready (on my phone):

• Check Whoop sleep and recovery scores.

• Take a screenshot of the Workout of the Day (WOD) from the Terminus scheduling app and upload it into Whoop’s AI, which provides a recommendation on how to approach the WOD based on my morning vitals and history. If I’m running, I replace the WOD with my run plan.

• The Whoop AI tracks areas where I have pain or soreness so it understands how I protect my knees and other potential problem areas. I’ve also provided information on common scaling strategies I use in the gym for specific movements (e.g., I typically sub box step-overs for box jumps).

• I copy the Whoop morning summary and paste it into an ongoing fitness/nutrition chat thread in Google Gemini. Gemini provides its own POV on the Whoop summary and WOD or run plan.

• I usually eat a small snack before the gym or run. I have a few standard options, but I’ll ask Gemini for a recommendation and sometimes it gives me advice on what is “optimal” based on the past few days, my recovery score, and the type of workout I’m doing (e.g. short intense intervals vs. longer, sustained runs). This is a pretty typical example:

At the gym or during a run (on my phone)

• A typical 1-hour Terminus class starts with a warm-up and then a main WOD or sometimes a strength session + WOD or occasionally just a pure strength day.

• Whoop records activity automatically, but it’s more accurate if you start an activity session manually. So when it’s time to start the strength session or WOD, I start an activity session. The two options I use most often are “weightlifting” and “functional fitness”.

• Because CrossFit WODs typically involve multiple movements and exercises, I don’t track specific movements unless it’s a strength session. If so, I record exercises (e.g., squats), reps and weight after the session.

• If I’m running, I still start a Whoop activity but also use Runkeeper because it provides pacing information during the run.

After the Workout

• After the workout, I ask Whoop AI for a summary of results and copy and paste it into Gemini (if It’s a run, I’ll paste a screenshot from Runkeeper as well). If I decide to do a cool down or stack another activity after the WOD, I’ll start a new activity session to record it.

• If I haven’t done it already, I’ll get a post-workout meal recommendation from Gemini or tell it what I plan to eat.

Rest of the Day

• The main activity for the rest of the day is food logging. I try to take a picture of everything I eat and upload it to the ongoing chat I have going with Gemini. This has been the biggest positive change for me, as I’ve never been good at logging food. It was kind of a hassle at first, but once you get used to it it’s an easy way to track food (and drinks). If I miss a meal I don’t stress about it. A quick summary even without a photo works fine.

• The AI is pretty good at estimating calories but that’s not really what I’m after. At first I just wanted to test my ability to maintain a consistent log and then go back and analyze it based on some goals, but I’ve started to use it more as an interactive chat about what to eat and when.

That’s pretty much the routine. The combination of having an ongoing food and exercise log has worked better than I expected, and I’ve been pleasantly surprised at some of the results and insights I’ve been getting from it. That will be the focus of the next article.

Thanks for reading, and if you have your own routine, methods, or thoughts about using this technology to support your goals I’d love to compare notes!

Keith | Thrive A/F Team

Join us for an in-depth discussion about how to interpret data, maintain perspective, and leverage technology for better health decisions. We explore the nuances of health tracking technology, the influence of business models on data accuracy, and practical approaches to integrating wearable data into daily health routines.

Also tune-in for THRIVE NATION shout-outs and birthday wishes, a shameless plug from Keith for his consulting business, and a gut-wrenching tale of Lou’s long struggle with seasickness! 

📸 Follow Us on Instagram: https://www.instagram.com/thriveafpodcast/ 

📝 Subscribe and LEAVE US A COMMENT on Thrive A/F Substack at https://www.thrive-af.com/

RESOURCES:

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 

• Delay Care Physical Therapy: https://delraycarept.com/ 

• CrossFit Terminus: https://crossfitterminus.com 

• Keith’s Consulting Business: https://www.pescadorconsulting.com/

Chapters:

00:00 Introduction and episode overview

07:36 Social media and digital marketing updates

12:24 Disclaimers and scope of discussion

15:13 AI prompts and personal health data

16:20 The importance of traditional medical tests

17:49 The value of regular health checkups

20:05 Physical therapy and baseline assessments

21:33 Wearables and real-time health monitoring

23:13 Blood glucose monitors and personal insights

24:50 The FedEx logo and visual insights

25:04 Insights from Apple Watch sleep tracking

26:18 Using data to make lifestyle adjustments

27:04 Interpreting algorithmic trend data

28:07 The personal impact of wearable data

29:25 Understanding data inference and measurement limits

29:49 Subscription models and engagement in health tech

Background

“Eating your own dog food” (or “dogfooding”) is a phrase we used at Microsoft related to product testing. When major updates and product launches were a big deal, they would force the employees to use beta versions to work out bugs before products were released to the public.

I guess the idea was that if you are going to feed something to your dog, you should taste it first to test the quality. The CEO of Kal Kan Pet Foods reportedly ate a can of their dog food at a shareholder meeting to prove the quality - which seems kind of extreme but you get the picture (I hope).

How does this relate to Thrive A/F? Well one of the things I’m trying to do is take lessons from the podcast and apply them to my own life. If Lou and I believe our product (podcast and Substack) are beneficial for other people, we need to be willing to “dogfood” it ourselves.

So I created some goals and for the past month or so I’ve been using tactics and strategies from the podcast and documenting the results. Since the foundation for the podcast has been the Levers from Lou’s book Thrive: A Physical Therapist’s Guide to Longevity, I’m going to use the same framework for my goals and combine some of the Levers for maximum impact.

In this article I’ll cover the Levers I’m focusing on and the methodology I’ll be using. Future articles will go deeper into technology, goals and my experience with tracking progress and results.

The Levers:

• Sleep: if you are a podcast listener you know that in our sleep episode, I talked about shifting from a passive mindset to a more active approach based on Lou’s book and research from other experts. I am going to use my fitness tracker to try and improve sleep consistency and reduce my sleep deficit by implementing strategies we discussed. This dovetails with a more active approach to recovery in general.

• Movement & Exercise: My movement & exercise focus has been centered around CrossFit training with sporadic bursts of running and some sports like volleyball. I want to keep my CrossFit focus but take a more disciplined approach to include more zone 1 & 2 training across running, rowing and cycling to support a more balanced approach with an eye towards longevity.

• Nutrition: I’ve had short-term success in the past with different nutrition plans and diets but have never been disciplined enough to stick with one thing long-term. We eat pretty well in my house (my wife is an excellent chef), but I’m hoping to make some small changes and find some opportunities for improvement that I can stick with. I’m also going to experiment with logging my food and creating a more direct connection between nutrition, training and goals.

My main objective here isn’t to “optimize” myself into oblivion. I really just want to try and follow the advice and support the ethos we are establishing for Thrive A/F with small, incremental changes across different Levers that work together to improve my fitness across several categories (without making myself or my family miserable in the process).

I also want to discover things that I can incorporate into daily life that are sustainable and can be turned into healthy habits (Lever 8). And underneath all of it is a shift in mindset that is one of the most powerful levers available to all of us.

The next article in the series will be about the technology I’ll be using. This will align really well with the conversation we will have in episode 7 of the podcast.

Thanks for coming along for the ride, and I’d love to get your comments, questions and stories along the way!

Keith | Thrive A/F Team

Imagine This...

Your running clothes are laid out beside the bed. Your shoes are waiting by the door. You set your alarm for 5:30 a.m. because you promised yourself this would be the week you finally got back into a consistent exercise routine. Then your toddler wakes up twice during the night.

So when the alarm sounds, you’re faced with a decision that tons of people wrestle with every day: Do you skip the workout and grab another hour of sleep, or do you get up and power through anyway?

🤔The Dilemma

At first glance, this seems like a simple question. But it isn’t.

This is one of those common situations where two very good things compete for the same limited resource - your time.

The fact is, both sleep and exercise have great health and longevity benefits. Both reduce disease risk, help us handle stress, improve mood, enhance cognition, and improve work performance.

Sleep supports learning and memory, emotional regulation, hormone balance, cardiovascular health, recovery, and injury prevention. On the other hand, exercise benefits nearly every organ system, helps ward off depression, improves cognition, strengthens bones and muscles, preserves function, reduces cancer risk, and improves insulin sensitivity.

❓So, Which One Wins?

In my opinion, the answer depends.

Is this one bad night or part of a chronic pattern? What kind of workout do you have planned - an easy walk, a run, heavy deadlifts, or Brazilian Jiu-Jitsu? How much sleep did you actually get? What outcome matters most today? Is your workout partner relying on you to show up? Are you looking for stress relief, peak performance, recovery, or simply trying to stay consistent for an upcoming race or tournament?

The context matters far more than a one-size-fits-all rule.

💡My Experience

As I’ve mentioned before on our podcast, I chose exercise over sleep for decades. Looking back, there were certainly times when that was the right decision. But today I have a much better intuitive feel for when I’d actually be better off grabbing another hour of sleep and skipping my workout.

I’ve also noticed that a good night’s sleep provides benefits that are often more subtle than those I derive from a great workout, but they seem to last throughout the day. Whereas the benefits from a great workout, or a hard Brazilian Jiu-Jitsu session, often feel more intense, but for me they also seem to wear off after a few hours.

To be fair, I still struggle with that choice. Like many people, I don’t enjoy missing a workout. But I’ve learned to remind myself that missing one, or even two, workouts isn’t going to derail my fitness.

🦉The Bigger Lesson

The fact is that longevity isn’t about winning today’s workout or last night’s sleep. It’s about becoming the kind of person who keeps showing up - day after day, year after year - until healthy decisions simply become a part of who you are.

Every day we have to make trade-offs: sleep versus exercise, nutrition versus convenience, meditation versus scrolling, career versus stress. The healthiest people aren’t perfect. They’re simply better at making these trade-offs over decades.

⚡The Thrive A/F Perspective

Maybe the real goal isn’t to become an expert at choosing between sleep and exercise. Rather, maybe the real goal is designing a life where you have to make that choice less often.

I’ve found that building routines, protecting your schedule, setting boundaries, and creating healthy habits make both sleep AND exercise easier to sustain.

Thriving isn’t about making one perfect decision tomorrow morning. It’s about making hundreds of good decisions over the course of a lifetime.

That is what thriving looks like to me.

💬Join the Conversation: What’s one boundary or routine you’ve set in your daily schedule that helps you protect both your sleep and your exercise? Share your best tips with the community below!

Lou | Thrive A/F Team

But in the meantime - we will post a new Substack article Wednesday, and also wanted announce we recently created an Instagram account, so if you want to keep up with us give us a follow!

We should be back on schedule with a new podcast episode next week. Thanks!

Keith and Lou | Thrive A/F

I’ve always had great legs. In fact, in high school I was often referred to by the nickname “Stems.” My outfits of choice always included something above the knee. Little dresses, short skirts and petite jean shorts were usually what you could find me wearing to show off what I too thought was my best asset.

My legs weren’t just pretty, they were strong, muscular and solid. They allowed me to thrive as an athlete. I was always on Varsity no matter what season or sport – Field Hockey, Basketball, Lacrosse or Tennis – all Summer. I was usually the fastest on the team, always a midi and a player who you never wanted to take out of the game.

Those legs carried me to four MVP awards, and a spot in the National Woman’s Lacrosse League’s Hall of Fame. Not to mention countless team and personal wins on the field or the court. It was simply a bonus that they looked good too. Although slightly misogynistic, the nickname “Stems” never bothered me because I did in fact, love my lower limbs and what they were able to accomplish.

Now at 47 years old, I look down at my legs and two 9” scars stare back at me from both my right and left knees. There is a part of me that was devastated by the fact that two total knee replacement surgeries would leave such major scars on my precious legs. No matter how much the scars fade, they are there. For the first time in my life I found myself reaching for pants and long skirts which could hide the fact that both my knees had been operated on in a big way.

It was only after regaining my strength, my movement and flexibility after surgery that I had a complete change of attitude. My legs tell a story. My scars are simply signs of a life well lived (thus far). After all, I was a former D1 athlete who led her teams to victory countless times. And after leaving school and team sports behind, became a Spinning instructor, an avid tennis player, a gym rat and high school girls lacrosse coach.

My knee scars really are a badge of honor paying homage to the mountain of life which I have climbed with vigor, might and fight. Without saying one word, the scars I see everyday remind me that I am a warrior, a renegade, a force to be reckoned with and a survivor.

I survived two knee replacement surgeries in seven months and that is to be celebrated, not hidden under clothing or shame. The journey was real. The pain was legitimate and intense. The work to get back to the athletic life I’ve always enjoyed was not easy. It was long. It took true work and grit. But I made it. I did it. And now, I’m stronger than ever.

The years were not kind to my knees. I continued to spin and play tennis when possible while maintaining a career which also kept me in high heels for 20 years. During the girls lacrosse practices I was always jumping into drills which required running and lots of pivoting. My knees were always an issue. I always had pain but I had just learned to live with it. I must have had both my knees drained and shot up with cortisone at least 10 times.

I was a regular at physical therapy and chugged Advil several times daily just to relive the discomfort. I was desperately trying to fend off what I was told by countless doctors – the inevitability of two total knee replacements. I suffered and agonized to the point it was just my way of life...until it wasn’t. Until I couldn’t take it anymore. Until the pain outweighed the fear of surgery. Until I was out of options. It was time.

I’ve never been hospitalized. I’ve never had surgery and my skin bore no scars. So when I was laying in that hospital bed surrounded by nurses and doctors, IV’s and beeping sounds with (I assume) a thumping heartbeat...I was terrified. I could feel tears rolling down my cheeks no matter how consoling the staff was that “everything was going to be ok.”

Not knowing what to expect the next time I opened my eyes plagued my ability to stay calm. What if something goes wrong? Would I be able to play tennis again and at the level I’m used to? Would I ever win another tournament? Would I even be able to Spin? Walk? Dance? All I could do was trust. Trust the surgeon, the nurses, the instruments, the medicines and machines; and most importantly the fact that everyone kept telling me that when it’s all over, it’d be worth it and I’d be pain free.

Recovery from surgery was as expected. Raw, painful, uncomfortable, frustrating and demanding unbelievable patience. What I was not expecting were the challenges that came along with the very important journey through physical therapy. I was so focused on the hospital stay, the cutting and scarring that I didn’t go further than that.

PT is essential to knee replacement recovery, and oh so challenging. Reaching milestones of degree bend and straightening. Learning how to walk properly again, heel to toe, took work and persistence. It took time. It took dedication, and drive. It took an unspoken will to get back on the court, back on the field with my lacrosse girls, back on the bike...BACK TO MY LIFE!

Now, one year post-op, I look down at the scars that adorn my “stems” and I smile. I smile because I didn’t get MY life back, I got a BETTER life back. A pain-free life. A life where I can do so much more than I have been able to do for years. I used to live in fear that I would injure myself with my fragile knees. Now, they stand solid as a rock. Not only am I back, but I’m better than ever. The agonizing pain which had plagued my ability to truly thrive athletically was over. I continue to improve every day. I continue to push myself free from fear. Just recently I played in a tennis tournament, and there was no sweeter sound than hearing the Umpire state “Game, Set, Match, Champion...C. Cohen.”

Today I love helping others who are faced with knee replacement surgery. No one knows better than I that the fear is very real. Even more so than the pain. If I can be an inspiration to anyone who needs to undergo such a procedure, I welcome it. It really did take a village. My friends, my family, my PT people, my awesome trainer who never let me give up. Everyone.

So now, I take today, and every day, as another chance to, DIG IN and GO HARD! Life is a journey of discovery, not certainty...and the only sure way to make it, is to TAKE IT ON STRONG, and NEVER give up. And when I look back at the road I’ve traveled with these knees, I’m finally one of those people who say “I wish I had done it sooner.”

C. Cohen | Thrive A/F Guest Contributor

💬 What sport, hobby, or activity kept you motivated during a difficult physical setback? How did digging in and refusing to give up help you get your active life back? Thank you C. for being the first Thrive A/F Guest Contributor to share your story with us. We would love to hear more from our community. Leave a comment below or reply directly to this if you would like to share yours!

Lou and Keith

Also tune-in for THRIVE NATION shout-outs and birthday wishes, and a harrowing tale of survival on the high seas!

👉 Subscribe and LEAVE US A COMMENT on Thrive A/F Substack at https://www.thrive-af.com/

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 

• Jill Fratto’s Ideal Retirement Book: https://a.co/d/06un0MHP 

• Delay Care Physical Therapy: https://delraycarept.com/ 

• CrossFit Terminus: https://crossfitterminus.com 

• 🎾Follow Total Tennis on Instagram: Total Tennis Lessons (@totaltennis_lessons) • Instagram photos and videos 

Specialists and authors mentioned in this episode:

• Brian Johnson CEO of Heroic public benefit Corporation (https://www.heroic.us) & (@HeroicBrian)

• The Obstacle is the Way by Ryan Holiday: https://store.dailystoic.com/products/the-obstacle-is-the-way-expanded-10th-anniversary-edition

Key  topics

🔸The science linking purpose to longevity

🔸Personal routines for mental clarity and purpose

🔸The concept of ikigai and its role in health

🔸The impact of purpose on motivation and health behaviors

🔸Research studies on purpose and lifespan

🔸The role of purpose in retirement and aging

🔸The exponential effect of small acts of kindness

🔸The importance of purpose in mental health and well-being

Chapters

• 2:42 — A Clarification on Sleep and Busy Seasons

• 6:12 — Purpose as a Foundation for Healthy Habits

• 9:53 — Building a Daily Protocol Around Purpose

• 13:31 — Purpose vs. Goals

• 16:08 — What Research Says About Purpose and Longevity

• 18:33 — Finding Purpose in Retirement

• 22:44 — Meaning, Service, and Helping Others

• 28:05 — Thrive Nation Recognition and Community Shout-outs

• 40:52 — Next Episode: Technology, Health, and Longevity

Our family has started a Thanksgiving tradition of meeting up with my in-laws, Bill and Sarah, somewhere between Atlanta and Indiana. It’s our dedicated time to unplug (mostly), hit the trails, and enjoy each other’s company in nature. For this trip, we met in Asheville, North Carolina, and mapped out a few hikes in the surrounding mountains.

One of the highlights was the Catawba Falls Loop, a 3.6-mile trail that includes a brisk 843 feet of elevation gain. Even with a light holiday rain and cool temperatures, the well-maintained trails were busy with hikers. On the way up, we took the Ridge Trail, which starts right out of the gate with a steep series of vertical switchbacks before settling into a long, slow incline toward the upper falls. For the descent, we looped onto the River Trail, navigating a network of metal steps, grated walkways, and an observation tower that gave us a great view of the rushing water.

Alltrails link: https://www.alltrails.com/trail/us/north-carolina/catawba-falls-river-loop

💪 The Behind-the-Scenes Prep

We are incredibly fortunate to have a family that loves being outside, but a steep mountain hike in the damp cold requires more than just good intentions, it requires physical capacity.

My in-laws, Bill and Sarah, are poster children for the “Thrive A/F” ethos. In retirement, they remain avid cyclists and maintain their baseline strength through a mix of swimming, running, and weight training. While time forces all of us to adapt, they are living proof that consistent exercise, smart nutrition, and strong relationships are the ultimate keys to functional longevity. Because they treat their fitness as a non-negotiable insurance policy, an 800-foot vertical climb on a slick, rainy morning wasn’t a grueling chore that left anyone sidelined, it was just a fun family walk in the woods.

⚡ The High-Thrive Moment

Guys - this is what it’s all about. These holiday trips have become a high point of our year. They give three generations of our family a chance to bond over a shared love of the outdoors. Bill and Sarah are an inspiration and they’ve even taken our kids on road trips to National Parks across the country, passing that torch of adventure down to the next generation. The peak of this trip was standing together at the falls, feeling the mist, and realizing that our collective health is what allows us to share these moments. Of course, wrapping up the hike and heading inside for a well-deserved Thanksgiving meal didn’t hurt either!

💬 Do you have a family member or mentor who inspires you to keep moving? How are you preparing your body today so you can keep making memories with the people you love decades from now? Leave a comment below or reply directly to this email to share your story!

Keith | Thrive A/F Team

For more than twenty years, I knew I should probably join Toastmasters. I had heard about the benefits. I knew it could help me become a better communicator, and deep down, I felt an big tug toward public speaking. Yet year after year, I found reasons not to do it.

Part of the problem was that I had convinced myself that I was terrified of public speaking. I sit somewhere in between being an extrovert and introvert, but I lean toward being quiet, introspective, and reflective. Furthermore, the longer I avoided public speaking, the larger the fear became. What started as simple nervousness grew into a huge vicious monster in my imagination.

Eventually, I realized that if I truly wanted to help more people, speaking was not optional. So, I signed up.

💁‍♀️The Behind-the-Scenes Prep (The "How")

One thing that made the leap easier was having support. My wife, who has absolutely no fear of public speaking, joined Toastmasters with me. Additionally, from the very beginning, the Delray Toastmasters community was welcoming, supportive, and completely non-threatening. Nobody expected perfection. Nobody was waiting for me to fail.

Of course, I made mistakes. I forgot things and I felt nervous and my voice cracked. However, something important happened. Every time I spoke, I survived and actually improved.

The feedback was constructive and encouraging. Members offered gentle critiques, practical advice, and constant support. Slowly, I began to realize something profound: no matter what happens during your speech, you don't actually die.

The fear that had grown for twenty years subsided surprisingly quickly, and I realized that I enjoyed public speaking.

⚡The High-Thrive Moment

The biggest takeaway wasn't becoming a better speaker.

It was discovering what existed on the other side of fear.

Joining Toastmasters opened doors that simply would not have existed otherwise. For example, it gave me the confidence to lead workshops, speak at Chamber events, appear on podcasts, and eventually even write and promote a book. Opportunities that once felt completely out of reach suddenly became available because I was willing to take the uncomfortable step forward.

Looking back, the hardest part wasn't public speaking. The hardest part was waiting twenty years to begin and then having the courage to take action.

If there's one lesson I learned, it's this: Step through the fear door, because you might be surprised by what's waiting on the other side.

💬 What's something you've been putting off because it feels intimidating or uncomfortable? Leave a comment and tell us about a fear you faced—or one you're considering facing now. We'd love to hear your story!

Lou | Thrive A/F Team

Also tune-in for shout-outs and other birthday wishes to the THRIVE NATION, and discover that Lou might be a Cold-War Soviet Sleeper Agent!

Subscribe to the Thrive A/F Substack at https://www.thrive-af.com/

Key Topics:

• The importance of sleep for longevity and health

• Sleep as an active biological process

• The impact of sleep deprivation on the body

• Sleep stages and their functions (REM and deep sleep)

• Strategies for improving sleep quality (sleep hygiene)

• The mind shift from passive to active sleep management

• The role of HRV and recovery in sleep quality

• The influence of circadian rhythms on sleep timing

Chapters:

00:00 Welcome to Thrive Nation!

04:58 Celebrating Birthdays and Listener Impact

10:08 The Importance of Sleep

20:01 Sleep Hygiene and Strategies

30:08 Mindset Shifts Around Sleep

36:49 The Mind-Body Connection in Sleep

42:21 Listener Engagement and Community

49:31 Closing Thoughts on Sleep

Resources:

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 

• Delay Care Physical Therapy - https://delraycarept.com/ 

• CrossFit Terminus - https://crossfitterminus.com 

Specialists and authors mentioned in this episode:

• Old Bones Therapy: https://oldbonestherapy.com/

• Brian Cain: The Brian Cain Mental Performance Mastery Podcast: Navy Seal Sleep Science apple 03/22/26 with Kirk Parsley MD (@BrianCainPeak)  & (@Kirkparsley)

• Brian Johnson CEO of Heroic public benefit Corporation (https://www.heroic.us) & (@HeroicBrian)
  
  

We recently took a family trip to Seattle, Washington for a wedding and spent a week exploring the area. My wife and I lived in Seattle for nine years, and both of our kids were born there. We moved back to Atlanta when they were young, and this trip was the first time we have been back together as a family. Naturally, we had to revisit a couple of classic hikes that we used to do before the kids were born (scroll down for a link to the hike on Alltrails.com).

The weather was unusually mild for May with only a couple of rainy days. This particular day was absolutely perfect for a hike. Temperatures were in the 70s with sunny, clear blue skies. The trail itself is a steep but moderate 5.6-mile out-and-back with an elevation gain of 1,466 feet. It features well-marked paths and good surface conditions, ending with amazing views at the top of the Cascade mountains in the distance and a stellar overhead view of Rattlesnake Lake.

🫁 The Behind-the-Scenes Prep

We don’t just put the work in at the gym to stare at ourselves in the mirror, we do it to preserve real-world independence and capability as we age. For me, a consistent, long-term practice of CrossFit helps drive the metabolic engine and leg strength to tackle a 1,400-foot vertical climb pretty easily. For my wife, a dedicated routine of Peloton rides, yoga, strength training and swimming gives her the high-capacity cardiovascular endurance to breeze through elevation changes.

Because of that consistent baseline preparation, our bodies didn’t skip a beat. We didn’t have to constantly stop, gasping for air, or dragging our feet. We just cruised.

As for the young’uns - they were both Scouts and have hiked more miles and spend more nights sleeping outdoors than me so of course they beat us both to the top with no problem. Young legs, knees and lungs at work!

⚡ The High-Thrive Moment

Sitting on the rocks at the summit, enjoying the beautiful weather and taking in the panoramic views with my family. It felt great to be outdoors and hiking together, totally confident that we were up to the physical task. It was a beautiful, real-world example of why movement and exercise matter: they directly enable unforgettable life moments.

💬 Where is your fitness showing up for you outside the gym this week? Have you taken a spontaneous trip or tackled a trail that used to intimidate you? Drop your wins in the comments below! Lou and I love reading through them and shouting out our community on the next episode of the podcast.

Alltrails link: https://www.alltrails.com/trail/us/washington/rattlesnake-ledge

Keith | Thrive A/F Team

👊The Real-World Adventure (The “What”)

Most people would probably think of measuring things like cholesterol, blood pressure, or body fat percentage when assessing health. However, if you could choose a single test to help predict someone’s longevity, grip strength might be the winner.

The scientific evidence suggests that it is one of the best predictors of how long (and how well) we will live.

Why does grip strength matter?

It really isn’t about your hands. Rather, it’s about what your hands say about you.

Think about some of the things we want to continue doing as we age. Carrying our own luggage through an airport. Lifting a grandchild. Working in the garden. Playing pickleball or tennis. Paddling a kayak. Tackling projects around the house. Traveling. Staying independent.

Those may seem like ordinary activities, but they represent something important: capability.

Grip strength provides a glimpse into that capability.

Researchers have found that grip strength is an excellent window into how resilient we are against illness, stress, injury, and the normal challenges of aging. They refer to this as physiological reserve.

For instance, grip strength provides a glimpse into overall vitality, strength, muscle mass, nutritional status, and inflammation levels.

In fact, research shows that the lower a person’s grip strength, the higher their risk of dying and the more likely they are to suffer from heart disease, stroke, respiratory disease, cancer, disability, frailty, and loss of independence.

One of the largest analyses ever conducted examined nearly 2 million people and found that individuals with stronger grip strength had a 31% lower risk of dying from any cause compared to those with weaker grip strength.

Additionally, another study involving more than 500,000 adults found that every 11-pound decrease in grip strength was associated with approximately a 16% to 20% increase in the risk of death.

💪The Behind-the-Scenes Prep (The “How”)

So should we all sit around squeezing a tennis ball or gripping device? No.

Grip strength is valuable because it is often the result of being active and using your body. That’s why it is such an important metric. For example, if someone has been less active for a while, their grip strength will often be one of the first things to decrease. In many ways, it acts like a canary in a coal mine by providing an early warning that physical capacity may be slipping. This is important because mortality risk begins to increase long before someone becomes dramatically weak.

It turns out the phrase “use it or lose it” really is true. If we stop challenging ourselves physically, we lose capacity. On the other hand (pun intended), the body can continue adapting to new demands at virtually any age.

Before beginning any exercise program, consult your physician and consider working with a qualified professional to ensure proper form and the right approach for you. With that said, here are some simple ways to build and maintain grip strength throughout life:

• Engaging regularly in manual physical activities involving the upper body

• For instance, gardening, handy-man projects, automobile restoration, and similar activities

• Racquet sports such as tennis and pickleball

• Strength training with kettlebells, dumbbells, and resistance exercises

• Pull-ups and hanging exercises

• Any activity that keeps you physically engaged with life

⚡The High-Thrive Moment

One of the reasons I love grip strength as a longevity metric is that it represents something much bigger than hand strength.

Strong people tend to remain capable.

Capable people tend to remain independent.

Independent people tend to stay engaged with the activities, relationships, adventures, and experiences that give life meaning.

In other words, they continue doing cool stuff.

That is why grip strength matters.

It is more than a measure of force. It is a reflection of function, resilience, and the encouraging fact that many aspects of aging remain within our control.

The goal isn’t simply stronger hands.

The goal is maintaining the physical capacity to keep showing up for life.

To keep traveling.

To keep exploring.

To keep playing.

To keep helping.

To keep thriving.

Join the Conversation:

Describe a time when you were grateful for your grip strength. Maybe it was carrying luggage through an airport, lifting a grandchild, working in the garden, paddling a kayak, playing pickleball, or tackling a project around the house.

Leave a comment and share your story. We’d love to hear what “staying capable” looks like in your life.

Lou - Thrive A/F Team

Also - the THRIVE A/F Substack is LIVE! Check it out and subscribe at https://www.thrive-af.com/

Key Topics:

• The challenge of conflicting nutrition science

• Impact of the food industry and subsidies

• Practical strategies for healthier eating

• The Western diet and chronic disease

• The importance of habits and social eating

Resources:

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 

• Delay Care Physical Therapy - https://delraycarept.com/ 

• CrossFit Terminus - https://crossfitterminus.com 

Specialists and authors mentioned in this episode:

• Brian Johnson - https://legacy.heroic.us/ 

• Mark Hyman - https://drhyman.com/ 

• Michael Pollan - https://michaelpollan.com/ 

• Drew Ramsey - https://drewramseymd.com/ 

My dad helped stoke my love for fishing and some of my best memories are being out on the water solo with him, or with my kids, my brother and other friends and family members over the years. He’s also patient with me on the golf course when I try (and mostly fail) to live up to the family standards when it comes to that game.

He approaches life with unbridled optimism and positivity, and I like to think I inherited some of that from him. It may be one of the reasons why starting this whole Thrive A/F thing actually happened. Instead of focusing only on the challenges, he sees the opportunities life can offer and (with generous support from my mom) finds a way to chase his dreams and turn them into reality.

I don’t think he’s ever met a stranger, has a smile that lights up a room, and taught me a lot about how to work hard and enjoy life. The lessons he taught me could fill up a book, so I’ll just end by saying thanks Dad for being there for me, my kids and the rest of our family, and I look forward to our next adventure!

Keith | Thrive A/F Team

I’d also like to thank my father, John, for all that he has done for me and our family as well. He is the strong, silent type and a model of humble reliability and consistency. He works hard, finds the bright side in every situation, and has a remarkable ability to see the good in others.

He lets his dedication and actions do the talking, while his insatiable curiosity and passion for learning and self improvement continue to inspire me.

He bought me my first soccer ball and weight set, drove me to early-morning wrestling tournaments, and, together with my mom, was there for nearly every game, match, sporting event, and recital that my sister and I participated in growing up.

He’s always put his family first and continues to do so today with incredible dedication.

Here’s to you dad for setting a great example of what it means to be a father!

Lou | Thrive A/F Team

This was a special trip for a lot of reasons. The goal was simple but ambitious: paddle our kayaks out to a remote offshore island with good friends for a few days of primitive camping and fishing. I chose Butler Island, located off the coast of Horseshoe Beach, Florida in the Big Bend Wildlife Management Area on the Gulf Coast. We launched from a local park and paddled about two miles south to a designated campsite along the Big Bend Saltwater Paddling Trail. The site itself was minimalist with just a picnic table and a fire ring. Everything else, from our food and shelter and fresh water for a three-night, four-day adventure, had to be packed onto our boats.

We had never fished this area before, so exploring new waters and testing out different techniques was a massive part of the appeal. The bay was shallow and the tidal shifts were extreme, but the weather cooperated for the most part, and we were rewarded with a solid haul of sea trout, flounder, black drum and redfish. We spent a fair amount of time planning the logistics, and everything within our control worked out perfectly.

💪 The Behind-the-Scenes Prep

The first hurdle was purely logistical: packing four days of camping and fishing gear into the tight confines of our sit-on-top kayaks. Thankfully, my adventure partners are experienced outdoorsmen who know how to pack smart, allowing us to make the crossing and set up a comfortable camp without a hitch.

The real test came on the final leg. By the afternoon of the third day, the wind kicked up hard. After a loud, windy night in the tents, we woke up to a brutal headwind blowing straight from the north. The two-mile return trip turned into a grind. Because the water was so shallow and littered with barely submerged oyster beds, our pedal drives and trolling motors were not much help. We had to rely on upper-body endurance and core stability, digging our paddles into the water to fight a punishing combination of wind and current the whole way back.

This is exactly where baseline conditioning pays off. Because we keep ourselves in fighting shape, a grueling paddle didn’t turn into a rescue situation or a torn shoulder, it just added to the adventure. We made it back to the launch safely, tired and wet, but unbowed!

⚡ The High-Thrive Moment

There is nothing quite like the satisfaction of exploring new territory with good friends who aren’t afraid to rough it. We managed to thread the needle on the weather just right, as the days were warm, and we beat the worst of the seasonal mosquito swarms. The absolute peak moments were getting up to see the sunrise and pulling our kayaks down to the water to fish, and then sitting around the fire exhausted from a long day, cooking up a fresh catch of sea trout under the stars. That’s the ROI of functional fitness.

💬 Have you ever had a weekend adventure turn into an unexpected physical grind? How did your baseline fitness help you power through the elements when things got tough? Leave a comment below or reply directly to this email to share your story!

Big Bend Saltwater Paddling Trail Guide: https://myfwc.com/recreation/lead/big-bend/paddling-trail/

Keith | Thrive A/F Team

Eight years after stepping away from Brazilian Jiu-Jitsu, I found myself back on the mats at age 56.

To be honest, returning was intimidating.

The physical part didn’t worry me nearly as much as the psychological part. As a brown belt, I carried a healthy dose of imposter syndrome. I wondered if I still belonged. Had the sport evolved beyond me? Would I be the worst brown belt ever? Could my older body still adapt to the demands of grappling? Would I be able to handle the bumps, bruises, and challenges that come with training?

Walking back into the academy felt a little like stepping into a time machine. Some things were familiar. Other things felt completely new.

What surprised me most wasn’t whether I could still perform techniques. It was how differently I approached the entire experience.

Years ago, I measured success by who I could beat. Today, I measure success by whether I get to come back and train again next week.

That shift changed everything.

🥋The Behind-the-Scenes Prep

During my years away from BJJ, I never stopped preparing my body.

I continued strength training for my core, upper body, and lower body. For conditioning, I regularly used my rowing machine and Airdyne bike. I also invested time in mobility, flexibility, recovery, sleep, and nutrition.

But the biggest change wasn’t physical—it was philosophical.

In my 40s, my training was largely ego-driven. Every sparring round felt like the world championships. I pushed myself through brutal workouts designed to make me tougher, stronger, and impossible to tire out. The result was constant soreness, nervous system fatigue, and increasing pressure to prove I still had “it.”

In my 50s, I play a different game.

I still enjoy the competition, but I’m competing primarily against my former self. My goal isn’t to win every round. My goal is to train for decades.

I choose training partners carefully. I prioritize recovery. I pay attention to sleep. I avoid unnecessary wear and tear. Most importantly, I never allow one sparring session, one week, or even one month to outweigh the bigger mission: training and enjoying Jiu-Jitsu for the rest of my life.

⚡The High-Thrive Moment

The biggest victory wasn’t a sweep, submission, or successful round.

It was having the courage to return and realizing that I genuinely enjoyed being there.

I found myself grateful—not for how I performed, but for the opportunity itself.

I train at an academy filled with supportive people who genuinely want to improve while helping others do the same. The camaraderie is outstanding, and I was welcomed back with open arms. The culture emphasizes growth over ego. Younger students push me to improve and make me feel alive, and I take great satisfaction in helping newer practitioners develop their skills.

At 56, I no longer feel the need to prove that I’m tough.

Instead, I feel fortunate that I still get to participate in something that challenges me physically, mentally, and emotionally.

That’s what thriving looks like to me.

Not domination.

Not perfection.

Simply having the health, preparation, and mindset to continue showing up for adventures that matter.

💬 What sport or passion have you returned to after a long break? Or, if you’ve been at it consistently, how has your definition of "success" changed as you've gotten older? Leave a comment below or reply directly to this email to share how you're playing the long game!

Lou | Thrive A/F Team

Resources:

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 

• Delay Care Physical Therapy - https://delraycarept.com/ 

• CrossFit Terminus - https://crossfitterminus.com

Key Topics:

• Exercise as a prescription for anti-aging

• VO2 Max and cardiovascular health

• Starting exercise at any age

• Strength training for longevity

• Practical movement tips for seniors

Takeaways:

• Exercise helps every longevity pathway from gut health to cognition.

• It's never too late to start exercising; even seniors see significant benefits.

• Small daily movements add up and are crucial for health.

• Strength training maintains muscle mass and prevents falls.

• VO2 Max is a key indicator of cardiovascular fitness and longevity.

Chapters

00:00 Introduction to Thrive After Forty

05:20 Use It or Lose It: The Importance of Movement

11:54 Setting Goals for Longevity and Fitness

16:10 Strength Training: A Necessity for Aging Gracefully

23:39 The Power of Community and Personal Growth

30:53 Synergistic Levers in Health and Fitness

Produced by Pescador Media Productions.