Decision-making styles and models

Are you tired of the same old decision-making information remodeled and re-packaged again and again? If so, read on because we’re about to examine different decision-making models and uncover the secrets of making good choices. Special Operations units employ a variety of models outlined in Mark Divine’s insightful book “The Way of the SEAL” and…
A Boomer’s misadventures in today’s social wilderness

In this fast-paced digital age, where technological advancements are reshaping the world at an unprecedented pace, one demographic is left feeling both intrigued and bewildered. Enter the Baby Boomers, who find themselves trying to navigate the diverse cultures and values of the Gen X, Millennials and Gen Z in the stormy seas of today’s “rageisphere.”…
Admit nothing, deny everything, make counter-accusations

And when all else fails, just flat out lie! The title of this post sums up Russian domestic and foreign policy today. “Never believe anything until the Kremlin denies it, especially if Lavrov said it,” is another accurate description. Russian President Vladimir Putin and Russian Foreign Minister Sergei Lavrov are masters of deception, and both…
Mindful is the frogman: finding calm amidst the chaos

Internationally recognized couples therapist, speaker and author, Terrence Real, says, “Every man is a bridge, spanning the legacy he inherited and the legacy he passes on.” I want my legacy to be good, but it won’t be unless I pay attention to a critical part of me. And it’s not my physical activity, nutrition or…
Confessions of a Permanent Mission Control Officer

On the evening of my departure from my second tour at the Civilian Observers Unit (COU), which is part of the Multinational Force & Observers (MFO), I gave a satirical farewell speech (after numerous adult beverages) to my COU colleagues. It was a tongue-in-cheek account of my time as a Permanent Mission Control Officer (PMCO)…
“Old age ain’t no place for sissies!”

Let’s get something straight right up front. We’re all getting older. And if you don’t believe that, you’re definitely in denial. And “denial” ain’t a river in Egypt. The years keep flowing by like water over a broken dam. And I’m glad they do because aging sure beats the alternative. Old age is often called…
Make your anxiety work for you

In today’s world, anxiety is an epidemic. The mere mention of the word is enough to send many people spiraling into a panic. But what if we told you that anxiety isn’t always the enemy? What if we told you that anxiety can be a powerful tool for growth and transformation? That’s the message of…
Thoughts from the front lines of life

Welcome to a journey through the mind of this seasoned observer of life’s front lines. As I sit here sipping on my prune juice and reminiscing about the days of rotary phones, 8-track tapes, VCRs, muscle cars, cassette tapes and black-and-white television, I can’t help but chuckle at the state of our society today. It’s…
The spy in your smartphone

Are you addicted to your smartphone? Do you spend hours every day talking, scrolling through social media, checking your email and playing games, not to mention swiping left or right on Tinder? If so, you might want to think twice about what’s really going on inside that little device. Because while you’re busy swiping and…
Spy games: covert capers around the world

“They” do it, and “we” do it. Just about everyone does it. When I was posted to Embassy Stockholm, I was told the Swedish security services would likely “monitor” my actions until they were convinced I was doing only the work my position entailed. But wait! Aren’t Sweden and the US allies? Correct, but today’s…
From ale to advancements: how the Irish and beer changed the world

St. Patrick’s Day recently came and went, but it got me thinking about the Irish’s impact on the world’s development. My connections with Ireland lie in the distant past (except for naming my younger son Sean) and consist of a “stopover” in Dublin in the late 1600s of an unknown number of years by two…
Want to be more productive?

Do you feel like the world is demanding more and more from you? Is it becoming increasingly more challenging to meet expectations and goals without burning out? Are you working harder and longer, but your productivity is dropping? Are you struggling more and enjoying life less? If you answered yes to any (or all) of…
“You may delay, but time will not”

There’s an old song from 1963 called “Time Is on My Side,” which ironically was the name of the Survivor episode where I won immunity by remaining inside a circle on the beach without any way to tell time for 20 minutes. The competitor who was closest to 20 minutes won. My time was 20…
Chatting with ChatGPT

“In the wake of the viral success of ChatGPT, an AI chatbot that can generate shockingly convincing essays and responses to user prompts, a growing number of tech companies are racing to deploy similar technology in their products. But it comes with risks, especially for search engines, which are intended to surface accurate results,” experts say. Like…
Live younger, longer

We live in a fast-paced, modern world, so maintaining a balanced life is becoming increasingly more important for your health and wellbeing. If you go out on the Net, especially social media, you’re bombarded by ads and advice on exercise, nutrition and lifestyle. It’s a jungle of conflicting information. Have you heard something like this…
“It pays to be a winner”

We’ve all heard it before, and OMG if I had a dollar for every time an instructor shouted that in BUD/S (Basic Underwater/ SEAL training), I would have never had to work again. Of course, it always paid to be a winner in BUD/S because it meant you got to rest while others pressed on.…
“Balloongate”

It’s a bird; it’s a plane; it’s a balloon. I hate to tell you this, folks, but spy balloons are some really old technology. Balloons have been used to spy since the late 18th century. Napoleon used them for reconnaissance in 1794, and in the US Civil War, Union forces used balloons to track Confederate troop movements.…
A tale of mishandled documents

Secrets, secrets everywhere – except where they’re supposed to be. Nobody knows anything anymore until after it already occurs. At least, that’s the way it currently appears to be. First, former Secretary of State Clinton (classified emails), then former President Trump, then current President Biden and now former Vice President Pence. What are we supposed to…
Why do we love conspiracy theories?

The internet is filled with a dizzying range of conspiracy theories, ranging from the idea that the moon landings were faked to the belief that the earth is flat. True believers quickly dismiss any evidence that contradicts their beliefs and often claim that witnesses or experts who oppose the ideas are part of the conspiracy. So, why do…
A satirical look at the Department of Defense

This is the second in my two-post “roasts” of the Department of State and Department of Defense. This is another long post written by a “rad grandad” who’s too old to die young. As I wrote in my first post, I’ve been both a State and a Defense person (former Navy SEAL, retired Foreign Service…
A satirical look at the Department of State

Just when you thought my posts couldn’t get any weirder, weirder they done gotten (at least this one). And yes, for all the anal grammar nerds out there,I intentionally wrote the first sentence that way. One of the great things about being my own editor and only contributor is that I can write whatever I…
Adventures in paradise

The Conch Republic, a.k.a. Key West is a small slice of paradise (a four-mile long, two-mile wide island) located at the westernmost tip of the Florida Keys, a pearl band of islands that stretch some 90 miles from the Florida mainland and only 95 miles from Cuba. It’s a haven for poets, aging hippies, musicians,…
Hit the ground running in 2023

2022 was the year of new dumbness, and normalcy is a state of existence that I barely remember. Holiday office parties, or as they’re more likely to be thought of now – future HR complaints/civil suits where ever-vigilant “wokesters” prowled looking to be offended – are nearly behind us. As 2022 disappears in the rearview…
“Master Chief” Santa heads down range

It’s that time of the year again, and you know the drill. United States Special Operations Command (SOCOM) has issued orders today to SEAL (Santa Eagerly Awaits Launch) Master Chief Petty Officer (MCPO) Santa Claus to report for active duty again no later than 24 Dec 2022. The boys are back in town, and they’re…
Cyber seniors are getting their “game” on

What comes to your mind when you hear the term “gamer?” Is it a socially awkward young person hunkered down in their room, isolated and cut off from the real world? Well, think again. The “times, they are a changing,” as Bob Dylan once sang. More and more older people are plunging into the wide…
The “imperfect” geopolitical storm

“We stand at the beginning of history. For every person alive today, ten have lived and died in the past. But if human beings survive as long as the average mammal species, then for every person alive today, a thousand people will live in the future. We are the ancients. On the scale of a…
Unleash the power of not giving a fuck

I was inspired to write this post after reading “The Life-Changing Magic of Not Giving A Fuck,” by Sarah Knight. The vast majority of us today are stressed out, worried and overworked from “giving too many fucks about too many things for too long,” says Sarah Knight. I couldn’t agree more. But it doesn’t have…
Navigating political conversations in today’s polarized world

Unless you’ve been living under a stone or in a remote cave somewhere for the last 8-10 years, you’re undoubtedly aware that we’re living in an increasingly polarized political world. Covid-believers argue with Covid-disbelievers. Climate activists battle climate bluffers. Woke warriors attack everybody. Urban dwellers duel with rural dwellers. Revisionists disagree with those who believe…
Dear dad,

Sunday is Father’s Day in Sweden. How are you? I hope things are well wherever you are. I was watching a movie last night and once again thought of you. In the movie, a kind and loving father discretely gives some money to his daughter so that her husband won’t see. The couple is struggling…
Why do we belong to tribes?

Whether or not we know it, we all belong to a tribe. It may not be obvious initially, but if you dig deep, you’ll find your clan. Why you might be thinking? Well, belonging to a tribe or a clan is critical if we’re to become well-rounded, empathetic humans. We join tribes, leave tribes and…
Lifespan or healthspan?

As long as I can remember, we’ve talked about lifespan. But now that we’re living longer than ever before, another term is popping up more and more – healthspan! And while it’s good news that we’re living longer, what about the quality of those years, especially the last few decades? “Lifespan refers to the total number…
Why do we quit?

Some people find it too easy to quit. People who have difficulty tolerating frustration or handling occasional boredom are ready to move on when the excitement and novelty wear off, as they eventually do with most things. But those aren’t the only reasons we quit too soon. If we’re engaged in a task or a challenge that…
Dopamine “uncovered”

Thanks to an instinct that’s millions of years old, human beings are programmed to approach pleasure and avoid pain. This instinct dates to a time when people needed to actively seek food, clothing and shelter every day or die. Dopamine, the chief celebrity among brain chemicals, plays a role in these activities. Dopamine is one…
Reflections from a gnarly septuagenarian

I’ve found that life is like riding a speeding train. Everything you experience and see on your journey gets put in the caboose, which was traditionally the bright red last car on a train (for those of you too young to remember). When you’re on the train moving forward, you don’t think about it stopping…
Geography and geopolitics

When you think of geography, what comes to mind? I can almost hear you now. “Seriously? Geography is just about memorizing a bunch of boring names, places and things worldwide. Get real!” But geography is much, much more. And what in the world (pun intended) can you do with a degree in geography – even…
Defragging our brains

Have you ever felt so “overloaded” that you wanted just to plug your brain into your computer and download all the stuff that’s churning around in your brain? Have you felt scattered throughout the day? Have you experienced a “WTSHF” (when the shit hits the fan) moment? I’m guessing you have. But there are steps…
TALES FROM THE PHILIPPINES

“Discretion is the better part of valor.” In the mid-1990s, I unexpectedly found myself without a place to live. The apartment I had been renting was suddenly no longer available, as the owner needed to return to Sweden due to an illness in her family. Winter was approaching, and I wasn’t ready to abandon the…
On becoming a man

There comes a time in every male’s life, when the boy has the chance to become a man. This is when he steps up to the plate, does what needs to be done and is at peace with who he is. Just how and when this happens varies considerably. Let me start with where I’m…
When you eat is key to longevity

According to a new landmark study from the University of Texas Southwestern Medical Center recently published in the journal Science, it’s important not only what you eat but also when you eat. Researchers believe that eating mainly during the day instead of at night might be the key to a longer life. The combination of eating…
Who is Alexander Dugin?

Recent headlines about the death of his daughter, Dugina, editor of United World International (UWI) and part of Russia’s vast disinformation machine, in a car-bomb attack most likely intended for Alexander Dugin himself have propelled this ultranationalist ideologue into the limelight. But who is this man some call “Putin’s brain, Putin’s Rasputin, the architect of Russia’s…
Neurochemical hedonism and engineering

I must admit, neurochemical hedonism was a new concept for me. But before we dive into this exciting new area, let’s take a look at hedonism itself. “The term ‘hedonism,’ from the Greek word ἡδονή (hēdonē) for pleasure, refers to several related theories about what is good for us, how we should behave and what motivates…
Bean-counters, bureaucrats and diplomats – part two

Many of my crazy experiences happened in Iraq, and I recounted some of them in “Tales from Chasing Life: A Journey of Journeys.” One of them began just before departing for Iraq. Of course, I wasn’t allowed to take my wife with me, so The Iraqi Support Unit wanted to know where she would reside while I…
Bean-counters, bureaucrats and diplomats – part one

What comes to mind when you think about State Department types (aka diplomats), assuming you give them any thought at all? More than likely, you’ll think they’re nerdy, mild-mannered types in suits with glasses and pretty dull. Maybe even soul-crushingly “meh.” Let’s face it. Hollywood doesn’t make many cool, exciting movies about diplomats like they…
Are you metabolically flexible?

You know that there’re are many types of flexibility that can help you in life, but here’s one you may not know about – metabolic flexibility. We all know someone who can eat and eat and never seems to gain weight. It seems unfair, doesn’t it? It’s like this person has retained the ability to…
Choose to be optimistic and live longer

Studies have shown that optimists tend to outperform pessimists in all respects. You can choose to be optimistic. That’s right! Songs such as “Always Look on The Bright Side of Life” and “Don’t Worry, Be Happy” have reminded us for years that it’s better to be optimistic than pessimistic. And now, a new study says…
“Out of one, many” – a nation divided

I’ve just returned from an extended vacation in the US – my first visit to the country of my birth in three years. I’d been warned by good friends from across the political spectrum that I wouldn’t recognize my homeland. I thought they were exaggerating, but they weren’t. Despite having been in warring countries and…
Are you bored at work?

Do you find it hard to be engaged in your work? If so, you’re not alone; I’ve been there myself. In fact, you’re far from it! Studies in the U.S. have shown that around 70% of people are not engaged in their work, and another 18% hate what they’re doing. And it’s not just because…
ONCE UPON A TIME IN GOA

“Adventure and the unknown are my obsessive-compulsive disorder with no known cure.” Back in my hippie days when I was chasing life and backpacking across the globe without a care or a responsibility in the world, my traveling companion and I first heard of Goa while hanging out with some fellow travelers in Spain. We…
The “Swipe” culture

When I was growing up, the verb “swipe” meant to steal something. And maybe it still does in some remote way. Potentially, you can steal a heart or even some’s self-confidence, depending on the direction you swipe. It seems that we can get just about anything we want nowadays by clicking on an app. It’s…
Reflections on turning 75

The former American statesman Bernard Baruch once said, “To me, old age is always 15 years older than I am.” With that in mind, I refuse to be pessimistic or depressed about aging. I’m going to continue to soldier on with my life and adventures and not call it a day until the fat lady…
Your dash

I recently re-read one of my favorite poems about life. Despite having read it many times, I confess that I didn’t give it much deep thought. It was a lovely poem, and that was that. But with my 75th birthday just two weeks away, re-reading it prompted me to reflect on my life (so far). “The…
Once upon a time in China – part two

After a reasonably short flight from Kunming, we arrived in the fantastic city of Guilin, which is situated on the beautiful Li River. Once we found a hotel, we set off for a day cruise down this spectacular river that winds its way through tens of thousands of karst mountains created by millions of years…
Once upon a time in China – part one

It was 1989 or 1990; I can’t say for sure. My older son (actually, my only son at the time) and I were traveling around China to visit a Wushu and Tai Chi coach who had spent time in Sweden coaching us. We had been studying Wushu (a.k.a Kung Fu in the West) for years,…
Harnessing the power of your mind

If you know me, have attended my talks, read my books or followed my blog, you’re familiar with my favorite quote: “You are what you believe you are!” I recently listened to the Huberman Lab Podcast featuring Dr. Alia Crum, a tenured professor of psychology at Stanford University and Founder and Director of the Stanford…
Super pill for soldiers

Real-life super soldiers might be coming faster than you think. Our on-screen superheroes might soon have competition from various militaries around the world. If you follow my blog, you know that I’m fascinated by human performance and anything that can enhance it. It seems there’s a powerful pill – one that can help our troops…
LOOKING FOR ADVENTURE “No time for pondering why I’m wandering.”

I first became interested in The Running of The Bulls (Festival of San Fermin) after reading an account of the event written by American author and all-around “badass” Ernest Hemmingway, in his 1926 novel “The Sun Also Rises.” Hemmingway made it sound like the ultimate challenge for a male. I wrote “male” because up until…
Hypocrisy, kleptocracy and energy

The hypocrisy of the kleptocracy that is Russia is mind-boggling. They are not alone, however (more on that toward the end of this post). But let’s examine Russia first. The children of the hypocrites that steer the Russian kleptocracy (Putin, his homies and oligarchs) range far and wide, enjoying all the luxury and glamor that…
Covid, Neanderthals and me

I’m sure you’re wondering what the heck Neanderthals and Covid-19 have to do with each other. I’ll get to that in a minute, but first, I want to point out that I usually avoid writing about Covid-19 like the plague (pun intended). No matter what you write, you’re bound to piss off at least half…
Democracies, autocracies and leaders

I used the term “pagan politics” in a recent post entitled Man, War and Savagery. I’ve received a few requests to expand on what I meant by that. I wrote that I feared we might be entering a period of pagan politics when describing the atrocities that have taken place in various wars, including and…
Setting boundaries

Do you find it difficult to set boundaries? Quite a few people understand the everyday meaning of boundaries but fail to see them as personal limits that are important for healthy relationships. They’re essential because boundaries help us protect and take care of ourselves. If we fail to set boundaries, especially in our personal relationships,…
Mankind, war and savagery

Mankind never ceases to surprise me with its propensity to wage war, brutalize and act savagely, although I shouldn’t be surprised if we look at history (more on that later in the post). When it comes to war, Chinese General, military strategist, writer and philosopher Sun-Tzu offers valuable insights. “It’s better to be a warrior…
Just how resilient are you?

I’ve written quite a bit about resilience in the past, as it’s one of my favorite subjects. And I’m pretty sure you have an idea of what resilience is after enduring a couple of years of the pandemic, political and social upheaval, economic and financial uncertainty and now war. Still, we may not be sure…
CHASING LIFE – INTRODUCTION

“The young man knows the rules, but the old man knows the exceptions.” Life is awesome and full of experiences with many lessons to be learned (see the end of each chapter)! Everyone has a story to tell, and this book is about mine. As a “boomer,” I came of age in the turbulent 60s,…
Do mindsets matter?

We’re at a turning point in medical history where research is uncovering the mysteries of our mind-body connection. So, do mindsets matter? Can our thoughts and beliefs trigger physiological responses in our bodies? Are there such things as belief benefits? Although multiple interacting factors affect health and disease (genetics, trauma, socioeconomic environment, etc.), your beliefs matter, too. If you know me, have attended…
“You can’t always get what you want”

I thought I was finished blogging about the war in Ukraine, but here I am again. And when writing this post, the lyrics of an old Rolling Stones song came to mind, “You can’t always get what you want” (in this case, Ukraine). These are followed by, “but if you try sometimes, you get what…
Confirmation bias

The last week has been tough. We’ve been subjected to propaganda, lies, false-flag operations, disinformation, bots, trolls and God knows what else. That’s why I’m writing about confirmation bias. So, what is confirmation bias. We’ve all been guilty of this at some point or another. It’s human nature, I’m afraid. And in these chaotic times…
A peak behind the intelligence-gathering curtain

Here we are, weeks later in the Russian invasion of Ukraine that Putin expected to take only a couple of days, and Russian Foreign Minister Lavrov continues to spew forth lies and spread disinformation. It’s only taken 14 days for a conspiracy theory about US-funded Ukrainian biolabs to become a major rallying cry for Russian…
The importance of accurate intelligence

The ongoing war between Russia and Ukraine has highlighted the critical role accurate intelligence plays in preparing for a battle. The Russian invasion has also showcased what happens when inaccurate intelligence is provided, or no intelligence is available at all. This brings two quotes to mind. “Knowledge is only of value if you share it…
A clash of values

This is not a clash of civilizations. It’s a clash of politics and politicians, and it’s a clash of values. The West has decided that the best way to force Putin to back down is to grab him by his “oligarchs” and squeeze them until he and they cry out in pain and beg us…
Putin brings shame to himself and Russia

The last time I seriously worried about WW III was in 1962 during the Cuban Crisis. I lived in Tampa, Florida, close to a strategically important air force base. I was in my first year of high school, and I was sure this would be a target. It was a tense 13-14 days, as I…
Has Putin “gone round the bend”

It’s day seven and Ukraine is still standing. Before attempting to tackle issue of Putin’s sanity or lack thereof, I’d like to explain why I’ve been using the “Kiev” spelling. Is it Kiev or Kyiv? As Russian forces stand poised on the outskirts of the Ukrainian capital and thousands flee, the least we outsiders can…
Where does Putin go from here?

Morning has broken on day six of Putin’s invasion of Ukraine, and he still hasn’t reached his ultimate goal – crushing Ukraine militarily. The question on everyone’s lips is, where does Putin go from here? My alter-ego “rogue diplomat” believes Putin no longer cares about security guarantees or NATO and EU encroachment. It’s been a…
Putin ups the ante

As day five of the invasion dawns, Putin is playing the “nuke card.” I’ve been afraid this might happen based on his increasingly unhinged and almost paranoid behavior. This is my “rogue diplomat” view of what he’s up to. Putin, the bully, appears to be going all in and pushing all his chips onto the…
Putin’s gamble

Once again, I find myself diving into the deep and murky waters of geopolitical issues. Having retired from the US Department of State nearly a decade ago and no longer with any “skin in the game,” I can write freely like the “rogue diplomat” I always was and still am. As we enter the fourth…
The Russian-Ukrainian crisis (24/2/2022)

I don’t usually write about geopolitical issues, as I’m no longer in that business and no longer have access to the variety of reports I had in the past. I wrote a post on Afghanistan, but now with tens of thousands of Russian troops pouring into Ukraine from the east, north and south in a…
What is the “sweet spot” for learning?

Are you failing too little? Are you failing too much? And how are you supposed to know what the right amount of failure is? How much can you fail before it becomes counter-productive? According to a recent study, if you’re having one of those days where it feels like everything’s going wrong, don’t worry about…
Black coffee and dark chocolate

Do you like your coffee black and your chocolate dark? According to new research by caffeine researcher Marilyn Cornelis, Northwestern University Feinberg School of Medicine, it might be more than just a whim. It might be in your genes. That’s right, you might have a genetic preference for your taste. And if you do, you’ve…
Magnificent Magnesium

If you’re like me, you probably haven’t given much thought to just how important magnesium is to us. The fourth most abundant mineral in the human body, magnesium plays a role in more than 300 enzyme reactions in our bodies, supports the immune system, helps muscle and nerve functions and regulates blood pressure. That’s a…
MY INDONESIAN CONNECTION

This is an excerpt from my latest book “Tales from Chasing Life. A Journey of Journeys.” It deals with my travels to Indonesia over the years from backpacker to diplomat. “We travel not to escape life but for life not to escape us.” Indonesia is a beautiful country consisting of some 17,000 islands. And for…
2022 – smooth sailing or more of the same?

Well, the first month of 2022 is nearly over, and uncertainty abounds. We may be “done” with the pandemic, but the pandemic isn’t done with us yet. What’s the next Greek letter lurking over the horizon? The world looks as confusing and chaotic – perhaps more so – than in the previous two years. Vaxxers…
“Turbocharging” the brain

By now, most people are familiar with the concept of blood doping, which is the misuse of specific techniques and/or substances to increase one’s red blood cell mass. This, in turn, allows the body to transport more oxygen to muscles, thus improving stamina and performance. Blood doping can also involve training at high altitudes and…
Functional medicine – getting to the root of the cause

We are experiencing a frightening rise in the number of people who suffer from such chronic diseases as cancer, cardiovascular disease, ADHD, diabetes and mental illness. Even more alarming is that mainstream medicine treats patients instead of healing them. Is there a way to reverse this dramatic trend? The answer is a resounding “yes.” This…
Embrace your learning opportunities

I want to start 2022 differently. Everybody boasts about their accomplishments, but few are as vocal about their efforts where they didn’t succeed. That’s kind of strange since we know that this is where we grow and learn. Google, Apple and other companies appreciate failures. And I’m sure you’ve heard the expression “fail fast forward.…
THE NOMAD PERIOD – PART TWO

After a week or so in Iceland (the days all blurred into one), we met some girls who told us to cash in our airline ticket and take the “party boat” to Copenhagen. It seems most young Icelanders work in Copenhagen during the summer and getting there is one long party. That sounded great to…
THE NOMAD PERIOD – PART ONE

“Many a false step is made by standing still” When I left the Navy, I was bound and determined to catch up on the traveling and fun life that I had missed while serving (not that we didn’t travel in “The Teams,” of course) and to complete my university education, however long it took. This…
It ain’t bad. It just “is”

This post is about playing the hand you’ve been dealt. It’s about mindset. It’s about controlling what you can control. And what can you control? What you can control is how you show up each day and how you perceive the world and events. But most of all, you can control how you respond to…
Brains just want to survive

I was listening to a very interesting podcast called “Pushing The Limits” by Lisa Tamiti, an ultra-athlete from New Zealand. She was hosting Dr. Don Wood, Inspired Performance Institute, a trauma expert and neuroscientist who specializes in dealing with trauma, anxiety and stress to help you get your mind back on track. If you’ve grown…
Cryotherapy is cool

Freezing your ass off in a cold chamber might seem like an odd way to get healthy, but if you like the cold, you’ll love cryotherapy. Even this Florida guy has gotten used to it. It’s cool and a great way to chill – pun intended. But what is cryotherapy, and what can it do…
Can coffee decrease your risk of stroke and heart disease?

I love coffee, so I’m always keen to hear what science has to say about coffee consumption. One week it’s good for you and the next week it’s not. It’s tough to navigate the coffee jungle, so this information was great news for me. A new study among people with no diagnosis of heart disease…
What is Kaatsu?

Kaatsu (additional pressure in English), also known as Blood Flow Restriction (BFR), traces its origins back to a Japanese temple ceremony in 1966. This fitness trend is gaining in popularity with Olympians, everyday athletes and people undergoing physical therapy, who use Kaatsu to strengthen their muscles and speed up recovery. and rehabilitation centers around the…
New study links diet and mood

I’m sure you’ve heard the old saying “you are what you eat,” but a new study indicates it might be more accurate to say, “your mood is determined by what you eat,” according to a team of researchers from Binghamton University. We now know that the connection between the brain and the gut is extremely…
The hedonic treadmill and happiness

Have you ever dreamed of buying a new car, winning a lot of money, being promoted at work, being able to travel to exotic destinations or finding a partner to share life with? Do you remember fantasizing about how happy you would be if you won a million dollars? Some might call these chasing rainbows.…
Can your mindset keep you young at heart?

Staying young at heart is not as complicated as many people think. The first step involves your mindset. The person who coined the old expression, “You’re only as old as you feel” may have been onto something really big. Despite my nearly 75 years roaming this planet, I don’t think of myself as being old.…
Consciousness-changing plants

I just finished reading a mind-blowing book about our reliance on plants for several things besides food. It’s called “THIS IS YOUR MIND ON PLANTS: OPIUM – CAFFEINE – MESCALINE,” by Michael Pollan. I was a bit surprised that he included caffeine with the other plants that induce some degree of altered states, but the more I…
Are bullshitters more intelligent?

Bullshit is all around us. You don’t have to look hard to find it. Princeton philosopher Harry Frankfurt published his bestselling book, On Bullshit, some 15 years ago. Frankfurt said bullshitting is different from lying: “A lie is deliberate and focused; to lie one must first know what is true. The bullshitter, in contrast, may have no…
Staying on the green side of the grass

How do you go about living a long life? What’s the secret to aging successfully? What is successful aging? How do you keep staying on the green side of the grass? Let’s define successful aging first. The phrase “successful aging” has become a buzzword over the past few decades. At some point in life, we…
Just be you

Stop trying to be someone else. Just be you. If you do an excellent job of being you, you’re well on your way to completing a Ph.D. (Personal Happiness Development). Of course, you’ve got to find out who you are first! Then, you’ve got to get to know yourself. Many people don’t know who they…
Can you spot a psychopath?

I find that to be a fascinating question, as many of my friends have “hinted” that I might be one – a good one, I hope. Let’s take a look at this. Do psychopaths have cold-blooded, killer-like eyes and a stare that sends chills through your spine? Or are they smooth-talking, high-powered movers and shakers?…
The rise of the social-media vigilantes

Let me begin by defining vigilante. A vigilante is an individual (or group) who investigates and punishes perceived offenses without legal authority. It’s a self-appointed doer of justice. Most of us like to think that we live in modern countries where people respect the rule of law and due process. Things are organized and everyone…
Choose your apocalypse

I call myself a “spiritual free-lancer,” i.e., I don’t subscribe to any formal religion. I’ve explored many different religions, taken a pinch of this and a dash of that to concoct my own belief. I don’t usually get into the field of politics or religion. Still, lately, I’ve read articles from scholars of the three…
Afghanistan – damned if we do, damned if we don’t

If you follow my blog, you know that I don’t normally write about politics and geopolitical issues, even though I spent many years as a diplomat dealing with just that. But what’s unfolding in Afghanistan right now has compelled me to make a comment. I’ve also had numerous people ask me for my humble opinion.…
The four “Ds”

You can’t be successful without discipline, determination, dedication and drive. There will be long stretches of life you’ll need to navigate that will require all of these. It’s just that simple. If you want to overcome obstacles, be the best you can be and reach your goals, you must have the “four Ds.” And guess…
Pump up your breathing muscles

Maybe you should fasten your seatbelt, especially if you’re older, because this might take your breath away. University of Colorado researchers say that a five-minute groundbreaking breathing exercise will lower blood pressure “as well as or even better than traditional exercise and prescription drugs.” This high-intensity burst of breathing can also improve cardiovascular health in…
Coping tools and techniques for we “mere mortals”

I’ve received many questions about my recent post, “Facing Your Demons and Conquering Your Fears,” where I wrote about retired Navy SEAL David Groggins and the techniques he uses to defeat his demons and fears, negative self-talk, as well as develop resilience and mental toughness. Many asked if I knew other tools for accomplishing this,…
Facing your demons and conquering your fears

Do you fear risk, failure, judgment, discomfort or obstacles? If so, much of that may be related to childhood trauma, such as feelings of abandonment, insecurity, irrelevance or unworthiness that continues to haunt you today. These are shadow issues – our demons and fears – and we must work to conquer them. They differ from…
The magic of psilocybin

Let’s face it. Migraines are a pain in the neck and at least one other place I can think of. Psychedelics are back in vogue, and research in the field is mushrooming (pun intended). Researchers claim a single dose of psilocybin may be useful in treating migraines. New studies of such hallucinogenic drugs as psilocybin,…
It’s all about the nitrates

Remember the old cartoon character Popeye? Remember how he used to squeeze a can of spinach until it burst, and all the spinach flew into his mouth? Remember how big his muscles got after that? I certainly do because he was one of my favorite characters. As a kid, I didn’t really believe that could…
Happy Birthday, America!

“Good morning America, how are ‘ya?’ Don’t ‘ya’ know me, I’m your native son?” I’ve borrowed the lines from an old Arlo Guthrie song called “The Train They Call the City of New Orleans.” It sums up how I feel about you, America. You and I are in a relationship that’s been going on for 74 years.…
Do we get grittier with age?

I recently finished re-reading “Grit: Why Passion and Resilience Are the Secrets to Success,” Angela Duckworth’s classic book dealing with the long-standing debate about talent versus persistence and hard work. I discover something new each time I read it. This time around, I became fascinated with Chapter 5: Grit Grows. It got me thinking about life’s “school…
Use it or lose it!

Everyone knows how hard it is to get in shape and stay in shape. It requires a committed effort to get fit. But it doesn’t take much at all to get “unfit.” In fact, it can happen in as little as a few weeks. So, why is that? That’s a great question, and I’ll get…
Stress and the immune system

Stress is all around us. For some people, it’s a stimulant, but for others, it’s a heavy burden. We’ve all heard the warnings before. Watch out for stress! It’s bad for you. But that’s chronic stress, which can last days, weeks or even months. That type of stress hits you hard in numerous ways, including…
Can you run after total knee-replacement surgery?

The short answer to this question is Yes. Should you run after knee-replacement surgery is another question. But this is a question only you can answer. Why? Because it’s a jungle out there when it comes to medical advice. Some surgeons and physiotherapists say you shouldn’t, while others say you should. Part of the problem…
Are you an ambivert?

Carl Jung came up with the concept of introverts and extroverts. According to Jung, an introvert is “someone who draws energy from quiet reflection.” They like to spend time alone or with one or two people they feel close to. They often need to be alone to recharge after being in a group social setting.…
You are what you believe you are

Those of you who have attended my lectures, read my book, listened to podcasts where I’ve been a guest and followed my blog will recognize the title of this post. It’s something I talk and write about every opportunity I get. So, I probably know what you’re thinking now. Here comes Rick sailing on the…
Step outside your comfort zone

We’ve all heard about comfort zones and the need to step outside them if we wish to grow. There are many ways that we can step outside our comfort zones. They don’t have involve extreme sports or adrenaline adventures. Asking your boss for a raise, for example, is usually uncomfortable. Attending a job interview or…
The importance of rituals

Are you superstitious? Do you practice rituals? Are you afraid not to practice rituals? No matter how you answered those questions, you’re far from being alone. I have a specific ritual I do every time I’m about to take off or land. Why do we do it? It’s not always easy to explain, but I’m…
What’s your “world’s toughest race?”

That might sound like a strange title for a blog post. And maybe it is. But it’s something I’ve been thinking about for a long, long time. I recently watched the 2020 edition of Eco-Challenge Fiji, billed as the world’s toughest race. And believe me, it is! “The race was contested by 66 teams of…
Crazy world history according to university students

I had the pleasure of teaching for many years after getting my MA and before joining the Foreign Service. At the Army/Navy Academy (a military boarding school) in Carlsbad, California, I taught grades 7-12. At the University of South Florida and the Florida Keys Community College, I taught mainly freshmen and sophomores. Later At the Stockholm School of Economics, I taught a full ranges of…
A warrior spirit in an aging body

Time marches on, and nothing can stop it. We can slow it down a bit, but we can’t stop it – at least not yet. As I pass the 74th “notch” in my slide down the razorblade of life, I look back at where I’ve been and think about where I’m heading. I’m slowly moving…
Talk to yourself in the third person

You may be able to calm your anxiety — and actually do better — simply by talking to yourself in the third person, a new study suggests. Researchers found that people create distance between themselves and whatever is causing negative emotions, like fear or anxiety, when they self-talk in the third person. While it might…
Attributes, skills and optimal performance

Do you ever wonder why some individuals, companies and organizations can power through to success, while others fall by the wayside and quit no matter how much talent they possess? How about why some people can’t seem to focus and prioritize? How about why some people can’t seem to get started on their goal or,…
Happy ‘Nowruz’

Although you have probably never heard of it, for an estimated 300 million people worldwide, Nowruz, the Persian New Year, has begun. Nowruz, which traces its origins to the ancient religion of Zoroastrianism, is a huge celebration in which fire plays a significant role. Just how big is it? Well, to give you some sort…
Five-a-day keeps the doctor away

It seems we get new information every day about how to stay healthy. And frankly, it’s sometimes hard to keep up with it or to know what to believe. Research has confirmed what our parents and grandparents have been telling us for decades: there’s a connection between good nutrition and good health. Remember the old saying…