Mark Henkel > Recent Status Updates

Thursday, June 25, 2026

Wednesday, June 24, 2026

Tuesday, June 23, 2026

Monday, June 22, 2026

Pg31 BOOK I (begins)
America at War, 1812-1813

Pg.33 Ch.1 begins
"THE WAR BEGINS"

Monday, June 22, 2026

Prologue Complete.
RUMORS OF WAR

Impressments as the cause of eventual War of 1812

Ch.36 Complete
Lyndon Baines Johnson November 22, 1963 - January 20, 1969

one of FDR's most loyal New Dealers

"Great Society" (largest govt expansion since FDR's New Deal)

1of4 Pres. to also be Rep, Sen., VP.

"hobo's life" youth

"Gulf of Tonkin Resolution" handed Congress war power to Pres

VietNam quagmire

Voting Rights Act

SCOTUS' Loving v Virginia

MLK & RFK assassinated

Chose NOT to re-run for Pres 1968

Pp. 417 - 429 Notes
Pp. 431 - 470 References
Pp. 471 - 482 Index

June 17, 2026
Epilogue - pp 409-411
Acknowledgment - pp. 413 -416

June 16, 2026
Chapter 17 Complete
WORK IN PROGRESS
The High Price of Ignoring Emotional Health

May 27, 2026
Chapter 16 Complete
THE AWAKENING
How to Learn to Love Sleep, the Best Medicine for Your Brain

May 10, 2026
Chapter 15 Complete
PUTTING NUTRITIONAL BIOCHEMISTRY INTO PRACTICE
How to Find the Right Eating Pattern for You

April 6, 2026
Chapter 14 Complete
NUTRITION 3.0
You Say Potato, I Say "Nutritional Biochemistry"

March 6, 2026
Ch.13 Complete
THE GOSPEL OF STABILITY
Relearning How to Move Prevent Injury

Ch.12 Complete
TRAINING 101
How to Prepare for the Centenarian Decathlon

Cardio,Strength,Stability

Zone 2 = tough enough hard to have conversation

healthier mitochondria, greater ability to use fat

Max Heart Rate

aging, decline of mitochondria

Up VO2 Max

lose m-strength 2-3x more quickly than m-mass

Grip strength
concentric & eccentric loading

not what you can lift today but how will function in 20/30/40 yrs

Tuesday, February 24, 2026

Ch.11 Complete
EXERCISE
The Most Powerful Longevity Drug

Exercise has greatest power how you will out the rest of your life

Study after study: regular exercisers live much as DECADE longer than sedentary

It's not the mere muscle MASS but the STRENGTH
...those muscles have to be strong

It declines after 65, faster after 75

Muscle helps survive old age

Wt TRAINING

Pre-hab - PT BEFORE need it

Be ATHLETE OF LIFE

Ch.10 Complete
THINKING TACTICALLY
Building a Framework of Principles that Work for You

Now it's time to explore our tactics

In Medicine 3.0, 5 tactical domains:
Exercise
Diet (nutritional biochemistry)
Sleep
Emotional Health
Exogenous molecules (i.e, from OUTSIDE body - supplements/drugs)

Safer car driving analogy (reducing risk)

Goal is fat loss, not weight loss = get enough protein

Our goal is to OUTLIVE

PART III Begins

Ch.9 Complete
CHASING MEMORY
Understanding Alzheimer's Disease
and Other Neurodegenerative Diseases

Exercise, endurance & strength training important

"Exercise is, full stop & hands down, the best neurodegeneration prevention"

Sleep is also very powerful

Brushing & flossing teeth might help too (explained)

Strategy of 4 principles detailed.

Exercise --lots of it-- is a foundation of our Alz-prevention program.

Ch.9 Complete
CHASING MEMORY
Understanding Alzheimer's Disease
and Other Neurodegenerative Diseases

Alz'Dis is most common,
but thereare other NDs that concern us.
Most prevelant:
Lew Body Dementia (affects cognition)
Parkinson's, a movement disorder, altho cognitive decline too

Not cure for any

AlzD: 2x in women than men
LBD & PD: 2x in men than women

Music & Athletic activities can help prevent NDs

Monday, February 16, 2026

Ch.8 Complete
THE RUNAWAY CELL
New Ways to Address the Killer That Is Cancer

2nd leading cause of death in US

Kills at almost exactly same rate as 50 yrs ago

Metastasis

Only 5-8% US cancer research goes to study it.
Instead, focus is on TREATING Metastatic cancer

Cancer Metabolism

New Treatments
Immunotherapy

Early detection is best hope, but we don't screen early enough

Hardest of 4 Horsemen to prevent

Friday, February 13, 2026