Muscle At 60

Plan: Currently 58 and healthy. Add fitness. Start now. Sustainable calisthenics for 2+ years. Sustain and build through 60s.

History: Always thin. Running since college. Couple of years of racquet and gym membership in 30s. Some free weights. Mountain biking and skiing. Some extra weight in 30s and more in 40s. Ultra healthy diet and weight loss since mid 40s. Little exercise since family, now late 50s. Good legs and lungs. Lean upper body.

Expectation: Good habits and form. Some muscle, not huge. Get and stay strong before 70 or 80. Not huge muscle. What is possible in 2+ years?

Condition: Already running 3 mi 1x weekly. At least lean at start, BMI 20. (Extra weight makes body weight exercises more difficult, especially pull ups.) Assess condition before increase intensity. Early very sore chest, shoulders, back. Scale back progression to improve form (push ups, dips). Baseline with good form.

Calisthenics (Upper Body)

  1. Pull Ups: Start Jan: max 10-11, working 8-9 (Started last Oct max 3-4.)
  2. Push Ups: (Started last Oct max 15, poor form.)
  3. Dips: (Started last Oct max 20, poor form.)

Routine: Alternate push and pull days. Upper body. Start just 1 exercise per day. 1 rest day weekly, instead beach run. At least 60-100 reps per week. As many sets as possible throughout day, at least 20-30 reps per day.

Goals: 24 pull ups by end of 2022.

Challenges: Soreness and some pain. Pain upper chest left side, Zen hitting me rib injury? More conditioning needed? Enough recovery time?

Pizza Saturday


Saturday is pizza day. Kids are home and can help shape the dough and add toppings. Been making every weekend for 2 years now, which is now hundreds of times, since toaster oven and baking bread. Pizza is one of my standard dinner recipes. Pizza day is part of my weekly routine.

Start slow dough in morning, and ready by dinner. 1 lb dough (4 cups) makes 2 rectangle 9 x 13 inch pizzas. Toaster oven easier to use than regular oven, because fast preheat (10m) and timer shutoff. Toaster oven is goes from room temperature to 450F in 10m, compared to 35m for conventional oven. Best toaster oven thin crispy crust on bottom rack 25m.

Simple pizza is just tomato sauce. Usual to use weekly marinara sauce. Easy to add fresh tomato slices. Seed mix of mostly sesame seeds, minced onion, minced garlic, poppy seeds and salt also simple and kid favorite.



Have prototype of my Mac-IOS app Hypertexts running with SwiftUI. SwiftUI is cleaner to code than AppKit-UIKit. Easier to prototype new features.

My release target is SwiftUI v1 API on SwiftUI v2 runtime. Runs well on IOS 14. Hope that MacOS 11.0 fixes issues seen on OSX 10.15. No new computer yet. Expected finish in 2022, available for IOS 14-15 and MacOS 11.0-11.1. Hope to avoid the bleeding edge and support the last 2 releases.

UX Design

Similar sidebar and canvas layout. Use stacks, list, tabview, and fundamental elements: text, image, button, divider, spacer, etc.


  • Search bar wrapper
  • Text view wrapper
  • My toolbar
  • No navigation view
  • No toolbar

SwiftUI v1 Runtime

  • IOS 13 (n/a)
  • OSX 10.15 (various issues: list crashes and runaway memory, core data-cloudkit sync crashes)

Various issues with SwiftUI v1 runtime on MacOS 10.15, that do not occur on SwiftUI v2 runtime on IOS 14.

SwiftUI v2 Runtime

  • IOS 14 (pass)
  • MacOS 11.0 (TBD)

Model Design

Design of model fundamentally the same, with widespread adoption of background task and delta-sync algorithms, for title and content indexes, import-export and cloud sync.


Content search, find, print and import-export consistent both IOS and Mac.

What I hope Apple announces at WWDC 2021

SwiftUI v3

  • Search bar
  • Text editor selection and rich text
  • Outline or tree view with move
  • Tab view with button bar style (especially MacOS)


  • Fix IOS list selection (works on OSX 10.15)
  • Fix CoreData-CloudKit sync, especially crashes and support logs.

Causes of Death

We know food groups are the cause of most chronic diseases, because clinical interventions and epidemiology show they are prevented, halted or reversed when the food groups are removed.

The cause of death is not the same as the symptom. Current methods record symptoms (heart attack, stroke, blood sugar, dementia, etc.) that are explained in terms of vital signs and lab tests (risk factors: body mass, blood pressure, blood sugar, blood fat) and non-specific behaviors (diet, smoking, exercise).

Top 10 Causes of Death

  1. Meat
  2. Dairy
  3. Eggs
  4. Oils
  5. Refined Flours
  6. Refined Sugars
  7. Coronavirus
  8. Smoking
  9. Accidents
  10. Drugs


  • Cause of all chronic disease (except COPD) is animal food and processed food groups. Contribution of each food group is total chronic diseases (except COPD) divided by number of foods.
  • Cause of COPD is primarily smoking.
  • Coronavirus is separate cause, and not just complication of chronic diseases.

Disease Resistance

Why do some people never get sick?

And others always get sick, and very sick.

Infection != Disease

Most recently, with corona, we have seen persons exposed to the virus, infected with the virus, who show no or mild symptoms. Called asymptomatic. This is not some special mode of the covid virus. This happens daily, where our bodies handle most infections without our consciousness.

Our bodies detect the infection and eliminate the virus. However, this is not just the action of the immune system. This is the action of the multiple connected immune, digestive, circulatory and respiratory systems working together. Mucus from our airways is fed into our gut. Our gut microbiome communicates with our gut, our immune system and our brain. Our gut supplies nutrients to our circulation. Our blood supplies hormones, immune agents and nutrients to our lungs.

It is not just the immune system and antibodies. Disease occurs when one or more of these system and their connections weakens and fails. Which happens with repeated abuse. Injuries accumulate with age. Kids have the fewest. The elderly have the most.

Your Habits = Your Health

What habits weaken our body systems? Drugs, smoking, drinking, meat, mostly junk food.

What habits strengthen our body systems? Clean air, water and real food, mostly plants.

  • Good habits.
  • Whole body.
  • Not luck.
  • Not genes.
  • Not just immune system.

Whole Plants Blogspot Com

What happened to Whole Plants Blogspot com?

My Happy New Year 2020 post explained part of the story. I wanted to link between recipes. I needed to order my recipes by subject (pages), not by date (posts). Blogger search does not support pages, only posts. So no content on my recipe pages could be searched. No search by ingredients, for example. Aware of the Blogger page search issue, I also made parallel effort to build a WordPress blog. Everything I wrote on Blogger I also copied to WordPress. Blogger also does not support Markdown edit. Formatting was always a chore with Blogger WYSIWYG. These 2 issues caused me to decide to switch to WordPress.

My new blog is

My old blog is

Recipes Project

A small number of basic and standard dishes. Not hundreds of recipes most that are never made. High percentage of main dishes (pizza, burgers, sandwiches, tacos, spaghetti, lasagna). Not just salads, soups and sides. Recipes should to be maintained, adjusted and improved. Not one off and abandoned.

A long time ago, in 2012, I started my whole food plant based recipes blog. I was new to cooking for health. I was new to blogging. Fast forward to 2020. I want to keep my recipes easy to write, easy to use, and easy to maintain.

My Recipe Parameters

  • No added oils.
  • No added sugars. But small occasional exceptions, primarily for sauces.
  • Limit salt to less than 1 tsp per day. 1/4 tsp per dish for 4 dishes.
  • No high fat foods. But small occasional exceptions for peanut butter, avocado or tofu for kids. Too often plant based recipes, especially meat substitutes, cheese substitutes, sauces and deserts, are rich in nuts.
  • Limit smoothies and juices to occasional dishes.

My Page Parameters

  • Keep it simple.
  • No photos.
  • No stories.
  • Just the ingredients.
  • Just the instructions.
  • Refer to preparation when other recipes used as ingredients.
  • Mention uses.
  • Mention tips and techniques.
  • Withstand the test of time.
  • Keep recipes updated.

Human Cultures

Human Cultures

Watch people from other cultures. There are populations without heart disease, cancer, diabetes or dementia. This was normal for most of history. Without famine, except for infections and accidents, we could all live active long lives. The kings, queens and priests were an exception. They ate rich foods and did suffer these diseases. This is how these diseases were known to ancient doctors.

Animal Nature

Animal Nature

Watch nature. Every other animal instinctually knows its diet. They are neither skinny nor fat. No other animal counts calories. Gorillas, elephants and oxen get all the protein they need without eating meat.