Your March 2026 Strong to Save Newsletter
A Message of Thoughts and Prayers
I speak for millions by sharing that our collective hearts are with our brave servicemen and resilient civilians serving the Joint Force in Southwest Asia. We recognize the profound challenges faced in these now-embattled regions. Godspeed! I personally extend my respect and constant prayers for their safety and swift return home. Thank them for their loyal service and sacrifice in Operation Epic Fury!
Saluting Our Strengths: National Women’s Month
Let’s celebrate National Women’s Month – all month! I honor the incredible contributions, resilience, and power women bring to every facet of life—from medicine and education to industry and fitness.
Only in America
Ah, more “Only in America” moments, with quirks of our culture and lifestyles to share. Here’s to:
- National Egg McMuffin Day: A salute to the iconic, fast, convenient breakfast that revolutionized fast casual morning meals. Has anyone checked the food label of an Egg McMuffin?
- National IHOP FREE Pancakes (Short Stack): A joyful event celebrating an American comfort food. That sustenance can be either healthy or unhealthy, based on your conscious habits and portion control – right?
- I suppose that a schmooze of convenience and indulgence can be celebrated with the Clown with Big Red Feet.
- These marketing events showcase our nation’s unique enthusiasm for culinary speed and sugary joy. But they also highlight what I call our “glothic” behavior—meaning our national tendency toward a. gluttony – an excess consumption of processed fat, excess carbohydrates, and salt. Then b. sloth, America’s tragic inactivity.
- A combo of Gluttony and Sloth, two original sins, equate to disease and early death in far too many cases.
Health Deep Dive: Decoding Inflammation and Oxalates
When we rightly focus on wellness, “inflammation” and its portmanteau, inflammaging, may be top terms of this decade. While acute inflammation helps heal injuries, chronic inflammation is linked to numerous health issues. Controlling inflammation is central to my writings in both “KABOOMER” “Strong to Save.”
Let’s delve into one bypassed inflammatory food factor: Oxalates.
Oxalates are naturally present in some of our healthiest foods, like spinach, rhubarb, nuts like almonds, and chocolate. Although usually harmless, excess oxalates can bind with calcium and crystallize, therby contributing to “gut” and bodily inflammation or even kidney stones. If you manage an inflammatory condition, it’s worth understanding your oxalate intake. Balancing healthy”superfoods” with your unique metabolic needs is key to personalized wellness.
Mastering our 7S.fit Goals: Maintaining
Do you face this dilemma:
“Do I bulk to build strength, or
Di I cut to gain definition and endurance?” I argue that our “Strong to Save” philosophy leans into a smarter and balanced path: Maingaining.
Maingaining (a portmanteau of “maintaining” and “gaining”) is clever training to build muscle and strength while maintaining your current body weight. This may be preferable to a rotation through aggressive weight gain and loss phases.Consider maingaining as satisficing—for a satisfactory or sufficient result, rather than optimal perfection in any either metric.
We apply this to two core 7S goals: Strength and Endurance.
- Instead of being either a powerlifter or a marathon runner, maingaining allows us to be strong and capable of sustained effort. Perhaps a rower or a CrossFit athlete can be a paragon for maingaining.
- By finding your training volume that supports both—you should achieve optimal, sustainable utility. This balanced, utility-driven approach applies to both Venus (aesthetic and functional endurance) and Mars (power and brute strength). We can, and should, have both.
Metabolic Habits: Time-Restricted Eating (TRE) – Lessons Learned
Your metabolism thrives on consistency and rhythm. This month, I’ll share my “lab results” for what is a powerful metabolic habit for me: Time-Restricted Eating (TRE).
TRE compresses one’s food intake into a specific daily window (e.g., eating within 8 hours and fasting for 16). After years of personal experimentation, I’ve found TRE to be highly effective in my maintenance of good insulin sensitivity and energy management. I also find that I am more productive and creative as a writer 🙂
Here are a few experiences for you “to chew on”:
- Consistency is our Queen or King: Sticking to the same “fasted” window is more powerful than perfectly adjusting macros.
- The Early Window Win: I personally found the most significant benefits when my eating window shifted earlier (e.g., 9:00 AM to 5:00 PM), aligning better with circadian rhythms.
- Hydration is Key: Do not underestimate the need for water and electrolytes during the fasting window.
TRE isn’t about restriction; it’s about timing. Start slowly and listen to your body’s metabolic cues.
Did ya Know?
Your Ears Keep You Upright
Our ears are critical to stability (another of our 7S elements) or balance? The inner ear, behind the eardrum, contains our vestibular system, which helps us orient our bodies with spatial awareness and proprioception. Three loops full of fluid, or canals, are connected to two organs full of small crystals inside the inner ear. Our vestibular canals sense when the head is moving up or down, left or right, and turning sideways. Strangely, internal crystals measure acceleration.
The vestibular system sends the information it processes to other parts of our body, so we can balance and know where we are in space. When the brain gets information that conflicts with what the vestibular system is processing, we get dizzy. This is why an inner ear infection can be so disorienting!
Is it important to monitor your and my proprioception as well as hearing acuity? You betcha, Red Rider.
Upcoming Talks and Events
We are thrilled to be engaging directly with major organizations this spring:
- US Rowing: I will lead an hour-long workshop that focuses on self-care hacks that have become essential in my own tool kit. I will share the recording and resources with all readers after the March 15th, 2026 seminar.
- GetSetUp Lecture (the First of Three sessions) on April 9th: Join me for another hosted lecture – also about self-care habits to thrive and strive. Our first lecture will dive into establishing effective metabolic habits for lifelong vitality.
That @#$% Clock Change: Oy!
March Madness takes on a new meaning when “daylight savings” are decreed in most of the states in our US of A. It’s that time: We Spring Ahead on March 8th and forego an hour of restorative sleep! While the extra evening light is welcome, the sudden shift—the ‘Clock Change’—always feels like a curveball (or an oy!) to our internal rhythm. Be patient with your energy levels as you adapt.
Supplement Spotlight: Milk Thistle (Liver Health)
This month’s recommended supplement is a classic: Milk Thistle (Silymarin).
Your liver is the quiet powerhouse of your metabolic health, responsible for detoxification, protein synthesis, and nutrient storage. Intense training and modern living put significant stress on this organ. Milk Thistle is regarded for its ability to support and protect liver cell function, making it an excellent addition to your foundational wellness stack. Treat your overworked liver well, please!
Beyond Baseball: Spring Training for Life
Yes, the crack of the bat is back, but “Spring Training” means more than just beisbol. March is the ideal time for our own annual foundational workup. After a relative winter hibernation, now is the time to check your form, increase your mobility work, and dust off your endurance conditioning.
=> Treat March as your personal training camp to prepare for the active months ahead.
The CMP Check: Why Creatinase Matters
When we say “test, don’t guess,” we mean a Comprehensive Metabolic Panel (CMP), including critical blood and urine checks! This isn’t just about baseline health; it’s about optimizing your performance and ensuring safety.
A key part of these checks involves monitoring Creatinase (often linked to serum Creatinine).
Why is this crucial? When muscles work intensely or are damaged, they release compounds (like creatine kinase) that your kidneys must filter. Your creatinine levels are a direct indicator of your kidney function. For high-output athletes and individuals focused on Maingaining, ensuring your kidneys are effectively clearing these metabolic byproducts is vital for long-term health and to prevent overtraining syndrome. Bottom Line: Know your numbers.
Exciting News!
Stay tuned for the launch of 7s.fit training and education packages! We are finalizing robust programs designed to help you integrate these exact concepts—from Maingaining to metabolic mapping—into your own fitness journey. We are nearing a Launch date!
Extras: Victory and World Records!
- Group Victory for Mr. Health and Fitness 2026: We did it! “Doc Frost” is headed toward a semi-final round to determine Mr. Health and Fitness for 2026
- New World Record Holder: I am proud to recognize my Crew as new world record holder for the Concept2 ultra distance rowed by a large Crew of gents aged 70-79 in calendar years!
Stay Strong to Save.
