• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Older Bolder Life

Stronger | Leaner | Sharper | Longer - From Older Bolder Fitness

  • About
    • The Older Bolder Newsletter
  • Recipe Index
  • Coaching
  • Older Bolder Fitness
  • Start Here
  • Connect

Question of the Day

Question of the Day 4 June: Target Heart Rates

June 4, 2019 By Older Bolder Mark

From Cyndie in Kentucky this week –

…A friend working with a trainer has been telling me that walking isn’t enough of a workout to help me drop some weight. Her trainer says that you have to get your heart rate up really high to make fat burn, and told her to take my age (42) from 220 to get my target heart rate. That sounds really high and is hard for me to do walking, this doesn’t sound right to me…

Cyndie, appreciate the opportunity today to answer your question, and you’re right, the information passed on from your friend’s trainer is actually not correct.

The rule of thumb the trainer appears to have suggested you use, the 220 – your age calculation, is a commonly used rule of thumb (for example, used here by the Mayo Clinic) to estimate an individual’s Maximum Heart Rate target. There are of course potential flaws in using a rule of thumb calculation here, as there are of course other issue that may modify the results, such as medications you’re taking (i.e. beta blockers), your overall health, your overall fitness level, your fitness history (how long have you been working out and what types of exercise have you done), your injury history, and more.

Using the rule of thumb above, your target maximal heart rate would be 178. But that’s not really the number you need to be thinking about…

You Really Want to Your Use Your Heart Rate Guides to Work Aerobically to Burn Fat

When you go through your day completing most of your routine tasks (clinically called activities of daily living), you’re not exercising anywhere near your maximal heart rate; your body is working aerobically to burn fuels efficiently using oxygen. In the right setting metabolically, that includes burning fat as fuel, which from your question is what you’re trying to do.

If you significantly up the intensity of your effort (exercise or really aggressive ADLs), there is a point at which your body is forced to change over to another fuel processing system – anaerobic work – think of this like the maximal effort you might make when doing repetitive sprints as part of a training program. That’s stressful, inducing the production of stress hormones (which among other things slows down fat burning), and can lead to overtraining, excessive inflammation, and injury.

So you really want to know your maximal aerobic training heart rate.

Thankfully, a host of smart men and women have done the hard work and derived some fairly easy calculations to discover that number. My favorite is Dr. Maffetone’s 180 Formula.

Simply put, you subtract your age from 180, and modify that number using the four criteria he’s listed at the link above. From what you’ve shared, it appears your calculations would be 180 – 42 = 138, with another 5 subtracted as you’re just getting back into training (Dr. Maffetone’s modifier [b]), making your maximal aerobic training target a heart rate of 133.

Note that’s the maximal suggested target rate, and brisk walking, or walking hills should readily get you in the range of 85% to 90% of your maximal aerobic target, and will very likely aid in burning fat, which you’ve stated is your primary goal.

These numbers are of course rule of thumb guidelines, and must be modified specifically to match your own unique and specific health and fitness. Keep up the good work and get out there walking – I’m a huuuuuge fan of walking as a fitness and weight loss tool.

1 Comment Filed Under: Question of the Day Tagged With: aerobic fitness, heart rate, heart rate targets, Question of the Day, walking

Question of the Day: Why So Many Food Posts on the Older Bolder Life?

May 9, 2019 By Older Bolder Mark

One of the most common families of questions that come in related to our blog, the Older Bolder Life, is about our recipes posted on the site. Usually questions have to do with changing up the recipe in some way, though recently several have asked why I post so many recipes on the site.

Like most things we all deal with in life, there are short, simple answers, and another explanation that’s a bit more longwinded and expansive.

Short Answer No. 1: We Really Enjoy Eating Good Food

Though neither my wife nor I were raised in what you’d call “foodie households”, over the years we’ve truly come to love preparing, and enjoying, great food. As I’ve shared many times before, we’re children of the South (Texas), and both grew up watching at least one family grandmother lovingly prepare downhome, simple and nourishing, stick to the ribs country-style food. We’ve been drawn over the years to the spice and flavor paradigms of the American Southwest as well, particularly the tri-cultural amalgam that epitomizes native New Mexico cuisines.

Bottom line, we like to eat. And cook. (I’ve often thought over the past decade that if I’d not gone into medicine, I would have become a chef.)

Short Answer No. 2: The Science of Food is Fascinating

As a science nerd, the science of food is fascinating.

Not only is the study and science of macro- and micronutrients and their impacts on human metabolism and physiology ever evolving and expanding, but the myriad chemical (and structural) changes in foods as they’re grown, harvested, stored, prepped, and cooked (how about the Maillard Reaction for instance?) will always beckon, and invite endless avenues for fruitful, and fun, exploration.

The Longer Answer: Answering the “So What the Hell are We Going to Eat” Question

The longer answer comes from our own experience over the past several years. Back in 2016, I was the first in our clan to jump on the low carb, moderate protein, higher healthy fat bandwagon. As we were transitioning off the standard American diet at the time, we jumped in and made the typical major changes in how we approached food. Not unexpectedly, the pounds began to fly off, and my lovely wife took notice.

One afternoon we sat and talked through the concepts; she was intrigued but grew more and more quiet the more detail I shared about the carb-paradigm shift required. Finally, she interrupted and asked the question we all ponder at one time or another –

So what in the hell are we actually going to eat???

We talked through a rational transition plan, and I pledged to up our home food game to smooth the transition. As I’ve shared before, we’ve never looked back, and are eating better food, to absolute satiety, with a much more innovative, interesting, and fun menu plan that ever before.

As have many before us, we’ve noticed the ability to savor and really taste the nuances of flavors in foods and spices has multiplied several times over during the past several years, enhanced in part by dumping toxic food components (here’s looking at you seed oils and highly processed foods) from our kitchen and diet. Food really does taste better.

So why do we post so many recipes. In part, it’s due to our own continued exploration of a new food and nutrition paradigm, but mainly we just love to eat good food.

Leave a Comment Filed Under: Question of the Day

Monday’s Question: Do I Have Orthorexia Nervosa?

March 18, 2019 By Older Bolder Mark

Today’s question comes via reader Kathy P. in Austin –

I’ve just had a very unsettling interaction with my new internist, a woman physician I’m guessing in her early 40s (new doctor assigned because of insurance change). She was asking me about my diet, and I told her I’ve been eating paleo now for nearly 4 years, dropping 72 pounds the first year, with my weight stable at 138-139 now for three years. My husband and I love to cook, and share meals with friends several days per week.

I intermittent fast 3-4 days per week and try to spend a month in keto sometime in the first quarter of every year. My standard bloodwork has never looked better.

As a matter of background, I’m a college professor, marathoner and wannabe triathlete, am 51, 5’10” tall, weighed 138 in the office, with a calculated BMI of 19.9.

Despite my weight and fitness status, my new doc launched into an angry tirade about “paleo poison”, asked if I ate whole grains and legumes, and pronounced me as suffering from orthorexia nervosa. She basically stormed out after that interaction and sent her PA in to set me up for counseling, which I refused.

Wow, and a Quick Suggestion

Kathy, that’s quite a story, though sadly the second time I’ve heard something very similar in the past two weeks. Your high level function professionally and recreationally, lean body mass, and reported evidence of good general health (blood work mentioned above) all support that you’re doing a lot of things right. Perhaps you caught your new doc on a bad day; more likely, you need to petition the insurance gatekeepers to help you select another doc, and I’d encourage you to be very frank if they ask why.

So What is Orthorexia Nervosa?

The term orthorexia nervosa was coined by Drs. Steven Bratman in either 1996 or 1997; here’s his own introduction to the term written on an eating disorder website –

It is good to eat healthy food. We are encouraged to do so by major medical associations, personal physicians, celebrities, schools, employers, the media and even the US government. However, there are a variety of recommendations available regarding what eating healthy means, and some of these are stricter than others. Some people in their quest to be as healthy as possible begin to choose increasingly restricted diets and develop an obsessive, perfectionistic relationship with eating the right foods. This may go so far as to become psychologically and even physically unhealthy. In other words, it can become an eating disorder.

This unhealthy relationship with healthy foods is referred to as orthorexia nervosa from the Greek orthos, meaning “correct or right” and orexia, meaning “appetite.” While orthorexia nervosa is not listed in the DSM-V (the Diagnostic and Statistical Manual used by mental health practitioners to diagnose mental health problems), it is the subject of growing academic research and has become an accepted diagnosis in the mental health community.

A person with orthorexia nervosa has become so fixated on eating healthy food that this one goal begins to squeeze out and diminish other important dimensions of life. Thinking about what to eat replaces relationships, friendships, career goals, hobbies and most other pleasures of being alive. In extreme cases, the obsession with restricting one’s diet can lead to dangerous malnutrition, a truly ironic consequence of what began as a search for improved health.

The remainder of the article is worth a read, particularly as Dr. Bateman describes the progression of orthorexia nervosa in stages, the first of which is “adopting a theory of healthy eating”.

So What Differentiates Orthorexia Nervosa from Healthy Eating?

Here are several common examples of unhealthy behaviors that typify ON –

Fixation over the quality or purity of food.

Inflexible, rigid eating patterns.

Severe emotional turmoil if “the rules” are broken.

Elimination of entire food groups. (Likely the trap that Kathy fell into in the mind of her internist).

Compulsive checking of ingredient lists and nutritional labels.

Increasing concern about the health of food ingredients.

Unusual interest in the health of what others are eating.

Spending hours per day thinking about food to be eaten in the near future.

Obsessive following of food/healthy lifestyle sites on social media.

High distress if “safe or healthy” foods aren’t available.

Compulsive macronutrient tracking.

A focus on weight loss or body image concerns may or may be present.

Detailed behavioral criteria for the diagnosis of orthorexia have been proposed; here’s an example from 2015.

Back to Kathy’s Question….

Three quick thoughts. One, Kathy, given the thumbnail sketch you’ve provided of yourself and your history, and looking through the typical features of orthorexia nervosa (see other approaches to describing typical symptoms here and here), I’d put money on you being a successful paleo foodie and fitness junkie and not suffering from orthorexia. (My purpose here is purely educational, so that’s not a set-in-stone-diagnosis…)

Two, you may have been caught in what some are beginning to describe as an escalation of hostility from some in establishment medicine toward those choosing what appear to be better alternative nutritional paths. It’s time for another new gatekeeper primary care doc, and may your search be fruitful.

Three, in no way is it my intent to belittle orthorexia nervosa here today. There are people suffering mightily from the condition; I saw them as a physician in practice and see them now, more frequently than you might initially think, now as a health coach. From where I sit, a striking percentage are vegans, though I see them in all walks of life, and following any and all sorts of nutritional program approaches you can imagine. Orthorexia can inflict devastating consequences, and if you know someone teetering on the edge of orthorexic behaviors, reach out a caring, helping hand and help them engage with someone who can help.

Leave a Comment Filed Under: Question of the Day

Question of the Day: Fitness Pursuits and Longevity

March 11, 2019 By Older Bolder Mark

I was at an event yesterday in the DFW metro where the question came up as to “what’s the very best fitness activity to promote longevity?”

Anytime someone throws out opinions about the very best anything related to individual health, physiology, and wellness, the little man holding the red flags in my head jumps up and starts waving like mad. Why? Because the very best anything (food, nutrition plan, exercise, etc) for a given individual depends of course on their specific health, wellness, fitness, metabolism and physiology, and even their beliefs and biases at the time.

That said, I shared a two-part answer to the question…

Physical Activity and Longevity in the Copenhagen City Heart Study

It just so happens that this week I came across this study in the Mayo Clinic Proceedings detailing the associations between various leisure-time physical activity pursuits and varying life expectancies in the study group.

The Copenhagen City study was a fairly robust one, following almost 9000 participants longitudinally over a span of up to 25 years for all-cause mortality.

The study was of course an observational one, meaning causality can’t be established, though in the analysis participants playing tennis gained 9.7 years of life expectancy compared to the sedentary group. Badminton aficionados gained 6.2 years, soccer players 4.7, cyclists 3.7, swimmers 3.4, with those pursuing “health club activities) following along at 1.5 years of life expectancy extension compared to sedentary folks.

The full study is behind a paywall and inaccessible for quick review; there are of course a number of questions raised by the conclusions drawn (diets, comorbidities, etc), including the authors’ inference that leisure-time sports with greater social interaction appear to be associated with greater longevity.

So should we all pick up tennis and badminton racquets after 40? Perhaps, though I’d argue there’s one fitness pursuit almost anyone can pursue at some level, and that probably offers the easiest to access longevity benefit for most of us…

Lace Up Those Walking Shoes

Count me among those prone to argue that walking, simple walking, something that most of us can readily incorporate into even a busy daily routine, may very well be “the best” fitness activity to promote longevity.

Back in July I looked at the debate of health benefits accrued from Walking vs. Jogging, and referenced a number of studies looking at health benefits from walking.

For example, even modest walking, done consistently, has been shown to invoke risk reductions for hypertension, diabetes mellitus, and hypercholesterolemia. Men in the 65-74 band experienced a reduction in all-cause mortality, increasing the more they walked. Even moderate walking was effective at improving glucose tolerance in a group at risk for T2DM. There are more links out to supporting data in the July post above, including several looking at injury rates in runners vs. walkers.

Bottom line, hacking longevity is a hot topic these days, and a fun one to ponder (now and then anyway). That said, unless one is willing to pick off the low-hanging fruit here – optimizing your diet, getting good sleep, managing stress, developing solid baseline fitness at least – jousting over the very best fitness pursuits via which to live long and prosper is probably barking up the wrong tree.

See you on the walking trail tomorrow…

1 Comment Filed Under: Question of the Day Tagged With: exercise, fitness, life expectancy, longevity, tennis, walking

Today’s Question: METs and Meaningful Exercise

January 15, 2019 By Older Bolder Mark

Today’s question of the day comes from Sue K. in Dallas (emphasis mine) –

…a friend told me her trainer insists that all of her exercise be tracked by METs, and that if anyone doesn’t do it that way, they’re framing their entire approach to exercise wrong. When I asked her to define for me what a MET actually was, she wasn’t sure, but said they were something related to units of exercise. I’m just coming back to the workout and exercise game after 20 years of sedentary life, have things changed and I’ve totally missed out on something here?…

Sue, in a nutshell, of course the answer is no, you don’t have to frame your thinking about exercise around the concept of METs to “do it the right way”. METs do have their place in describing physical activity; for instance, you may see METs listed on various pieces of exercise equipment in a gym, though as described, the trainer’s admonition doesn’t hold water.

So Just What is a MET?

A bit of background is in order here. We all understand that muscle cells consume oxygen as they generate the energy to contract, more calories are burned as you burn more oxygen (we as humans burn approximately 5 calories of energy to consume 1 liter of oxygen).

One MET is defined as the amount of oxygen consumed while at rest; it’s roughly 3.5 ml of O2 per kg of body weight, per minute. METs are measures of metabolic cost, and have been tabulated as the ratio of metabolic rate (expressed as the rate of energy consumption) against a given physical activity – for example, walking, running, resistance exercise, housework, they’ve even calculated the METs required for sex.

More practically, one MET is for practical purposes the amount of energy produced relative to your body mass at rest; reading this blurb on your computer requires one MET of energy at rest.

The Master MET List: The Compendium of Physical Activity

The powers that be have compiled a fairly comprehensive list of the METs required to complete a host of different physical activities – it’s posted in The Compendium of Physical Activity, most recently updated in 2011. There are several apps that list the various MET values for different activities as well.

Here’s a sample list from the Compendium –

METs and Exercise for Most of Us

In defense of the (reported) trainer’s comment above, you could reasonably argue that if you know the particular MET value for a given physical activity, how long that activity is performed, and some basic metrics about the person performing the activity, you can estimate the caloric burn (consumption) that person should experience as a result.

That said, while I used the concept of METs in roughly developing rehabilitation plans for severely compromised patients (strokes, massive cardiac events, brain injuries, etc.), I’ve never framed exercise goals in terms of METs for anyone at anytime otherwise.

Why not? There are a host of reasons, though most importantly two in particular.

One, the concept of using METs to track exercise often tends to be framed in the context of “calories in, calories out” (and its kissing cousin – “a calorie is a calorie is a calorie”), which as we now understand, particularly in the context of someone above their ideal body weight and metabolically compromised, probably doesn’t hold water and can lead one down the wrong path.

And two, for most of us, tracking METs, really tracking your METs for both exercise and all activities during a given day, can end up being a handful (to say the least), and can smack of (at least in some contexts) compulsive behaviors and orthorexia. It’s critical to remember that for almost everyone, your food plan determines 80% of your body composition, with exercise (again, for most of us) impacting roughly 10%.

Your approach to activity simply doesn’t have to be that complicated; move, move, move (at aerobic levels of exertion) + lift heavy things occasionally + sprint now and again wins the day for just about everyone.

Leave a Comment Filed Under: Question of the Day Tagged With: exercise, fitness, METs, Question of the Day

  • « Go to Previous Page
  • Go to page 1
  • Go to page 2

Primary Sidebar

We’re Here to Help

Older Bolder Coaching

Detailed, practical health coaching, consults, food & recipes, and much more.

Older Bolder Instagram

olderbolderfitness

Able to sneak away for a surprise lunch date today Able to sneak away for a surprise lunch date today with my lovely wife at Whiskey Cake in Plano. Keeping things interesting and spontaneous is critical in the relationship long game, and a little time enjoying great food in a fun environ is always a win. And damn, their arrosto misto roasted veg appetizer is simply awesome. 
#lunchdate #relationships #marriagerocks
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Just posted an interesting look at the five fruits Just posted an interesting look at the five fruits packing the most antioxidant punch on the blog today (link in bio). Ranked by their ORAC scores (oxygen radical absorption capacity - a bench top measure), the winners are elderberries, wild blueberries, raw cranberries, blackberries, and gogi berries. Fruit has its baggage (we’re looking at you fructose), but thoughtfully added to your meal plan, it brings a host of great benefits. 
#fruit #berries #antioxidants #elderberries
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Testing Jake and Kaitlyn’s new Big Agnes Flying Testing Jake and Kaitlyn’s new Big Agnes Flying Diamond 8 in the backyard today before a trip coming up shortly. What a nifty basecamp tent with great features and meticulous engineering. Time away from the routine and digital distractions in nature is critical and restorative, it’s time to start planning your next adventure. #getoutside #camping #nature #montana
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
By far and away our favorite coffee purveyor in #M By far and away our favorite coffee purveyor in #Missoula is Florence Coffee Roasters. A perfect dark roast, consistently great espresso pulls, and awesome service - we like their Orange Street location most of all. #missoula #florencecoffeeroasters #espresso #coffee #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
On the ground with Brantley and the gang today sou On the ground with Brantley and the gang today south of Livingston (Montana) on the Pine Creek trail system. What a gorgeous afternoon out for a short hike in the high country, just as spring is coming to mountains. Hiking makes everybody happy, even if you're backpack bound. #montana #livingston #hiking #yellowstoneriver #yellowstone #yellowstonevalley
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Surf's up tonight in Missoula on Brennan's wave do Surf's up tonight in Missoula on Brennan's wave downtown on the Clark Fork after a crazy good dinner with the ladies in my life at the TopHat (shrimp tacos imaged above). Warming temps over the next few days are going to make the river pop and bring out the boards and the 'yaks. Hot damn, and Montana rocks in the spring. 
#montana #missoula #tophatmissoula #tophatlounge #clarkfork
#brennanswave #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Being the kind of person that has never met a jala Being the kind of person that has never met a jalapeno popper I didn't like, when these Grilled Jalapeno Poppers with Smoked Gouda popped up on our radar I simply couldn't resist. #Gouda is a great melting cheese, superbly flavored, and readily available; fresh jalapenos are flooding into markets these days too. Don't forget a spritz of fresh lime juice, some chopped cilantro, and a really nice coarse salt for these hot off the grill. Recipe on the blog (link in bio) on Wednesday this week. See you on the back porch around the grill tonight. #jalapenos #jalapenopoppers #grill
#montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit #foodporn
Out shopping in #Missoula this morning for new suc Out shopping in #Missoula this morning for new succulents for our daughter's house here, what a great array of options at Caras Nursery today. Succulent gardens are so easy to keep, can be quite beautiful, and add a nifty unique touch to the home garden, even in the northern Rockies. Get out there and get your hands dirty today. 
#garden #succulentgarden #missoula #montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
For the Older Bolder salad Monday today I've poste For the Older Bolder salad Monday today I've posted a recipe (link in bio) for this quick Italian dressing, based around fresh oregano, parsley, and thyme, that's shockingly close to the dressing served on their house salad by a(n) (in)famous Italian chain eatery. This is far, far better, and comes together in under 5 minutes if you're pretty handy prepping those fresh herbs. Don't forget your homemade avocado or olive oil mayo for this one too. Cheers. 
#saladdressing #italiandressing #salad #oregano #thyme #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Great stained glass trout at the #Orvis store in D Great stained glass trout at the #Orvis store in Dallas. Art is where you find it, and trout are always beautiful. Happy weekend to all our #flyfishing brethren out there today. #trout #chiwulff #flyfish #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Some days you really do have to stop and smell the Some days you really do have to stop and smell the roses; I walked by this overgrown, wild-assed rose bush on my walk this morning and couldn’t help but stop, soak up the beauty and the scents, and grab a few pictures. You don’t need a mindfulness app, trainer, guru, or training - you just need to pay attention to the world unfolding around you. Go find some roses to smell today. 
#roses #payattention #mindfulness
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Today’s Friday Feast is this amazing Hanger Stea Today’s Friday Feast is this amazing Hanger Steak Bulgogi Bowl (recipe posted on the blog this morning, link in bio). Hanger steaks, like their kissing cousins skirt steaks, derive from the diaphragm though are much more tender and flavorful than skirt - which is still our favorite #fajita cut on the planet. I put this bowl together last weekend before heading down to Austin with our Asian Fried Cauliflower Rice; hot damn, was it tasty. And it’s a simple prep and cook to boot. 
#koreanfood #bulgogi #beefbulgogi #foodporn
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Mark Sisson and Christine Hassler led an informati Mark Sisson and Christine Hassler led an information packed and challenging day at the Primal Health Coach Masterclass in Austin yesterday. Plenty of good ideas, mental stretching, rib tickling, and sharing throughout the day. Learning is a great thing; there’s always something new to learn regardless of your prior education, experience, age, or background. Get out there and stretch yourself learning something new this week. #learn
#primalhealthcoach #primalmasterclass
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
How about this colorful and fresh Green Bean Nicoi How about this colorful and fresh Green Bean Nicoise Salad for lunch or dinner today? Just posted the recipe on the blog this morning, I have to admit it's one of the more creative salads we've done at home in a while, and the bright, lemon-based dressing is amazing. A great thing about this recipe is it can be done in stages and held in the fridge, then assembled right before serving. With or without some wild-caught tuna on the platter, this one is a meal in itself. You'll want to try this one. #nicoisesalad #greenbeans #wildcaughttuna #lemon #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
What a great lineup of speakers at yesterdays open What a great lineup of speakers at yesterdays opening day for the Primal Health Coach Masterclass in Austin - Tyler Cartwright (@ty_cartwright) and Luis Villasenor (@darthluigi) of @ketogains knocked it out of the park, as did Erin Power (@eat.simple.erin) and Laura Rupsis. Rubbing shoulders with some of the bigs is always inspiring and a great opportunity to learn, test and integrate new ideas, and stretch your goals and the horizon a bit. A rainy day on tap today won't dampen enthusiasm to hear @marksissonprimal and @christinehassler. #primalhealthcoachmasterclass #ketogains #learn 
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Good morning Austin! I'm down in Austin for this y Good morning Austin! I'm down in Austin for this year's @primalhealthcoach Masterclass training with @marksissonprimal, @christinehassler, and team. Can't wait to get started, though the lake view and coffee from Mozart's Coffee Roasters (@mozartscoffee) after a lakeside walk this morning is a pretty damned nice way to start the day. Let's get this show rollin'. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit #coffee #espresso
Posted a new recipe on the blog (link in bio) toda Posted a new recipe on the blog (link in bio) today for this tasty #turmeric #tzatziki; it comes together in just a few minutes and has been delicious on crudite and several grilled meats. My lovely wife would probably eat tzatziki at every meal if given the chance, and this one might be her new favorite. By the way, it's equally good made with the more authentic Greek yogurt as well as a full fat sour cream. Those Farmers' Market vegetables you're picking up this week are calling for this one. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit
Posted a fun recipe for our Friday Feast post on t Posted a fun recipe for our Friday Feast post on the blog (link in bio) today - a spicy Crunchy Oven Roasted Nashville Picken (Pork Rind Coated Chicken). This recipe uses a couple of different tricks to make it more crispy and crunchy than ever, and the #primal/#paleo/#keto friendly Nashville glaze is amazing. You’ll want to put this one in the rotation before too long. Cheers. 
#chicken #ovenroastedchicken #nashville #nashvillechicken #nashvillehot 
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
New recipe up on the blog today - this delicious B New recipe up on the blog today - this delicious Bacon and Egg Asian Fried Cauliflower Rice. There are ton of great #cauliflower fried rice recipes out there; we’ve tried to pull together the best features of our favorites to pack in the most well-balanced flavors possible. I like mine slathered in a good #sriracha too, though this one is incredibly tasty on its own. We’re featuring this one in a #bulgogi bowl for the Friday Feast this week, recipe to follow. 
#cauliflower #cauliflowerrice #friedrice
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
An amazing roasted vegetable platter @whiskeycakep An amazing roasted vegetable platter @whiskeycakeplano today - their arrosto misto appetizer with roasted veg and peppers with red miso butter. Wow, what a great way to start the business lunch - people make better decisions when they’re happy. Roasted #shishitos for the win. #roastyourvegetables #butter #fireroasted
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Load More... Follow on Instagram

The Older Bolder Newsletter

Older Bolder Newsletter

Our Most Recent Posts

  • the Older Bolder Life Friday Feast: The Best Damn Smoked Baby Back Ribs
  • Inquiring Minds Want to Know: Older Bolder Links, Reads, Podcasts, Recipes and More 16 March 2022
  • the Older Bolder Life Friday Feast: Damned Authentic Jamaican Jerk Pork
  • The Older Bolder Life Friday Feast: Old School Broccoli Salad (Bacon and Pepitas!) with a Twist
  • the Older Bolder Life Friday Feast: Grilled Tiger Salsa (Sauce)
  • The Older Bolder Life Friday Feast: Spicy Cumin Coriander Tri-Tip Steak
  • the Older Bolder Life Friday Feast: In Pursuit of the Perfect Home Baby Back Rib Cook

Our 3% for 3 Program

Giving Back 3% for 3

Tags

alzheimer's beef cauliflower chicken COVID-19 dementia diabetes diet exercise fitness Foundation Series friday feast grill intermittent fasting keto links longevity Low Carb motivation nutrition nutritional ketosis obesity paleo pork primal protein proteins recipe recipes salad salads salsa SARS-CoV-2 sauce sauces seafood shrimp sleep snacks spicy stress vegetables vitamin D walking weight loss

Search By Category

Search: Find It Here

Footer

Older Bolder Instagram

olderbolderfitness

Able to sneak away for a surprise lunch date today Able to sneak away for a surprise lunch date today with my lovely wife at Whiskey Cake in Plano. Keeping things interesting and spontaneous is critical in the relationship long game, and a little time enjoying great food in a fun environ is always a win. And damn, their arrosto misto roasted veg appetizer is simply awesome. 
#lunchdate #relationships #marriagerocks
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Just posted an interesting look at the five fruits Just posted an interesting look at the five fruits packing the most antioxidant punch on the blog today (link in bio). Ranked by their ORAC scores (oxygen radical absorption capacity - a bench top measure), the winners are elderberries, wild blueberries, raw cranberries, blackberries, and gogi berries. Fruit has its baggage (we’re looking at you fructose), but thoughtfully added to your meal plan, it brings a host of great benefits. 
#fruit #berries #antioxidants #elderberries
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Testing Jake and Kaitlyn’s new Big Agnes Flying Testing Jake and Kaitlyn’s new Big Agnes Flying Diamond 8 in the backyard today before a trip coming up shortly. What a nifty basecamp tent with great features and meticulous engineering. Time away from the routine and digital distractions in nature is critical and restorative, it’s time to start planning your next adventure. #getoutside #camping #nature #montana
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
By far and away our favorite coffee purveyor in #M By far and away our favorite coffee purveyor in #Missoula is Florence Coffee Roasters. A perfect dark roast, consistently great espresso pulls, and awesome service - we like their Orange Street location most of all. #missoula #florencecoffeeroasters #espresso #coffee #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
On the ground with Brantley and the gang today sou On the ground with Brantley and the gang today south of Livingston (Montana) on the Pine Creek trail system. What a gorgeous afternoon out for a short hike in the high country, just as spring is coming to mountains. Hiking makes everybody happy, even if you're backpack bound. #montana #livingston #hiking #yellowstoneriver #yellowstone #yellowstonevalley
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Surf's up tonight in Missoula on Brennan's wave do Surf's up tonight in Missoula on Brennan's wave downtown on the Clark Fork after a crazy good dinner with the ladies in my life at the TopHat (shrimp tacos imaged above). Warming temps over the next few days are going to make the river pop and bring out the boards and the 'yaks. Hot damn, and Montana rocks in the spring. 
#montana #missoula #tophatmissoula #tophatlounge #clarkfork
#brennanswave #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Being the kind of person that has never met a jala Being the kind of person that has never met a jalapeno popper I didn't like, when these Grilled Jalapeno Poppers with Smoked Gouda popped up on our radar I simply couldn't resist. #Gouda is a great melting cheese, superbly flavored, and readily available; fresh jalapenos are flooding into markets these days too. Don't forget a spritz of fresh lime juice, some chopped cilantro, and a really nice coarse salt for these hot off the grill. Recipe on the blog (link in bio) on Wednesday this week. See you on the back porch around the grill tonight. #jalapenos #jalapenopoppers #grill
#montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit #foodporn
Out shopping in #Missoula this morning for new suc Out shopping in #Missoula this morning for new succulents for our daughter's house here, what a great array of options at Caras Nursery today. Succulent gardens are so easy to keep, can be quite beautiful, and add a nifty unique touch to the home garden, even in the northern Rockies. Get out there and get your hands dirty today. 
#garden #succulentgarden #missoula #montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
For the Older Bolder salad Monday today I've poste For the Older Bolder salad Monday today I've posted a recipe (link in bio) for this quick Italian dressing, based around fresh oregano, parsley, and thyme, that's shockingly close to the dressing served on their house salad by a(n) (in)famous Italian chain eatery. This is far, far better, and comes together in under 5 minutes if you're pretty handy prepping those fresh herbs. Don't forget your homemade avocado or olive oil mayo for this one too. Cheers. 
#saladdressing #italiandressing #salad #oregano #thyme #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Great stained glass trout at the #Orvis store in D Great stained glass trout at the #Orvis store in Dallas. Art is where you find it, and trout are always beautiful. Happy weekend to all our #flyfishing brethren out there today. #trout #chiwulff #flyfish #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Some days you really do have to stop and smell the Some days you really do have to stop and smell the roses; I walked by this overgrown, wild-assed rose bush on my walk this morning and couldn’t help but stop, soak up the beauty and the scents, and grab a few pictures. You don’t need a mindfulness app, trainer, guru, or training - you just need to pay attention to the world unfolding around you. Go find some roses to smell today. 
#roses #payattention #mindfulness
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Today’s Friday Feast is this amazing Hanger Stea Today’s Friday Feast is this amazing Hanger Steak Bulgogi Bowl (recipe posted on the blog this morning, link in bio). Hanger steaks, like their kissing cousins skirt steaks, derive from the diaphragm though are much more tender and flavorful than skirt - which is still our favorite #fajita cut on the planet. I put this bowl together last weekend before heading down to Austin with our Asian Fried Cauliflower Rice; hot damn, was it tasty. And it’s a simple prep and cook to boot. 
#koreanfood #bulgogi #beefbulgogi #foodporn
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Mark Sisson and Christine Hassler led an informati Mark Sisson and Christine Hassler led an information packed and challenging day at the Primal Health Coach Masterclass in Austin yesterday. Plenty of good ideas, mental stretching, rib tickling, and sharing throughout the day. Learning is a great thing; there’s always something new to learn regardless of your prior education, experience, age, or background. Get out there and stretch yourself learning something new this week. #learn
#primalhealthcoach #primalmasterclass
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
How about this colorful and fresh Green Bean Nicoi How about this colorful and fresh Green Bean Nicoise Salad for lunch or dinner today? Just posted the recipe on the blog this morning, I have to admit it's one of the more creative salads we've done at home in a while, and the bright, lemon-based dressing is amazing. A great thing about this recipe is it can be done in stages and held in the fridge, then assembled right before serving. With or without some wild-caught tuna on the platter, this one is a meal in itself. You'll want to try this one. #nicoisesalad #greenbeans #wildcaughttuna #lemon #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
What a great lineup of speakers at yesterdays open What a great lineup of speakers at yesterdays opening day for the Primal Health Coach Masterclass in Austin - Tyler Cartwright (@ty_cartwright) and Luis Villasenor (@darthluigi) of @ketogains knocked it out of the park, as did Erin Power (@eat.simple.erin) and Laura Rupsis. Rubbing shoulders with some of the bigs is always inspiring and a great opportunity to learn, test and integrate new ideas, and stretch your goals and the horizon a bit. A rainy day on tap today won't dampen enthusiasm to hear @marksissonprimal and @christinehassler. #primalhealthcoachmasterclass #ketogains #learn 
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Good morning Austin! I'm down in Austin for this y Good morning Austin! I'm down in Austin for this year's @primalhealthcoach Masterclass training with @marksissonprimal, @christinehassler, and team. Can't wait to get started, though the lake view and coffee from Mozart's Coffee Roasters (@mozartscoffee) after a lakeside walk this morning is a pretty damned nice way to start the day. Let's get this show rollin'. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit #coffee #espresso
Posted a new recipe on the blog (link in bio) toda Posted a new recipe on the blog (link in bio) today for this tasty #turmeric #tzatziki; it comes together in just a few minutes and has been delicious on crudite and several grilled meats. My lovely wife would probably eat tzatziki at every meal if given the chance, and this one might be her new favorite. By the way, it's equally good made with the more authentic Greek yogurt as well as a full fat sour cream. Those Farmers' Market vegetables you're picking up this week are calling for this one. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit
Posted a fun recipe for our Friday Feast post on t Posted a fun recipe for our Friday Feast post on the blog (link in bio) today - a spicy Crunchy Oven Roasted Nashville Picken (Pork Rind Coated Chicken). This recipe uses a couple of different tricks to make it more crispy and crunchy than ever, and the #primal/#paleo/#keto friendly Nashville glaze is amazing. You’ll want to put this one in the rotation before too long. Cheers. 
#chicken #ovenroastedchicken #nashville #nashvillechicken #nashvillehot 
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
New recipe up on the blog today - this delicious B New recipe up on the blog today - this delicious Bacon and Egg Asian Fried Cauliflower Rice. There are ton of great #cauliflower fried rice recipes out there; we’ve tried to pull together the best features of our favorites to pack in the most well-balanced flavors possible. I like mine slathered in a good #sriracha too, though this one is incredibly tasty on its own. We’re featuring this one in a #bulgogi bowl for the Friday Feast this week, recipe to follow. 
#cauliflower #cauliflowerrice #friedrice
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
An amazing roasted vegetable platter @whiskeycakep An amazing roasted vegetable platter @whiskeycakeplano today - their arrosto misto appetizer with roasted veg and peppers with red miso butter. Wow, what a great way to start the business lunch - people make better decisions when they’re happy. Roasted #shishitos for the win. #roastyourvegetables #butter #fireroasted
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Load More... Follow on Instagram

The Older Bolder Newsletter

Older Bolder Newsletter

Don’t Forget to Do Something Fun Everyday

  • About Older Bolder Life
  • Older Bolder Fitness
  • Coaching
  • Disclaimer
  • Corporate
  • Speaking
  • Connect

Copyright Older Bolder Fitness, LLC © 2025 · All Rights Reserved