Dr Rhonda Patrich On Vigorous Exercise

Dr Rhonda Patrich On Vigorous Exercise

In my traipsing around social media I often see advertisements for 7 minute a day gentle Tai Chi exercises and the like promising the world in exchange for little effort.

The world does not work that way.

I think back over all the fad diets and exercise regimes and mentally classify the Tai Chi videos as somebody with yet another fad, trying to make a quick buck and not caring that it leads people down the garden path.

Perhaps that is a bit harsh. Perhaps they think that getting people to do something is better than letting them sit there doing nothing. While there is some truth in that I prefer full rather than partial truths.

Here Dr Rhonda Patrick shares the results of a survey that found moderate intensity exercise yielded 4 times the results of low intensity exercise.

High intensity exercise yielded in one minute what you would obtain from 53-94 minutes of low intensity exercise. (Variation based on which health issue measured.)

Important caveat: My personal opinion is that the single most important word on exercise is gradient. Start with a really small increase on what you are doing and build it very gradually. That way you do not risk overexertion and self injury.

It’s how I got up to doing 2,100 dips and 2,100 pushups one night.

Click to view the video: https://www.youtube.com/watch?v=xSY4NWO3f8U

In Praise of Competence

DHL Airbus and Crew

(Tom: Nothing like personal and team mate competence to increase your survival chances!)

On November 22, 2003, a DHL Airbus A300B4-203F, registration OO-DLL, departed Baghdad International Airport in Iraq, bound for Bahrain. The aircraft was carrying mail, and its three-man crew expected an otherwise routine cargo flight.

Just over three minutes after takeoff, while climbing through approximately 8,000 feet, a surface-to-air missile struck the aircraft’s left wing.

The explosion caused extensive structural damage, ignited leaking fuel and destroyed the aircraft’s hydraulic systems. Within seconds, all three hydraulic circuits had lost pressure, leaving the pilots without conventional control of the ailerons, elevators and rudder.

The situation was extraordinary. The aircraft could no longer be controlled using its normal flight controls, and there was no established emergency procedure for recovering from such a complete hydraulic failure.

In the cockpit were Captain Éric Gennotte, First Officer Steeve Michielsen and Flight Engineer Mario Rofail.

Rather than give up, the crew began experimenting with the only controls that remained available: the engine throttles.

They discovered that adjusting the thrust of both engines could influence the aircraft’s pitch, while applying different amounts of thrust to each engine could produce the directional changes needed to manoeuvre.

It was an extremely difficult process. The aircraft responded unpredictably, and the damaged left wing created an additional imbalance that made maintaining a steady flight path even more challenging.

The crew gradually learned to manage the crippled aircraft.

As the emergency continued, the captain ordered the landing gear to be extended using the emergency gravity-extension procedure. Flight Engineer Mario Rofail operated the system manually. The deployed landing gear created additional drag, helping reduce the aircraft’s excessive airspeed.

The crew then began working their way back towards Baghdad International Airport.

First Officer Steeve Michielsen assisted with navigation, monitoring altitude and distance while Captain Gennotte continued manipulating the engine throttles. Meanwhile, Rofail monitored the damaged wing’s fuel supply and handled radio communications.

After approximately 25 minutes from the missile impact, the aircraft approached Runway 33L.

The landing was anything but normal.

With no conventional directional control, the Airbus touched down at approximately 220 knots, far above its normal landing speed. It immediately veered off the runway and continued across the sandy ground.

The crew used reverse thrust, while the soft sand helped slow the aircraft. It eventually came to a stop after travelling approximately one kilometre.

The three crew members escaped alive. One sustained a minor cut from razor wire during the evacuation, but there were no serious injuries.

The Airbus was too badly damaged to fly again and was ultimately written off.

The incident became one of aviation’s most extraordinary examples of crew resource management, improvisation and human adaptability.

It demonstrated something remarkable: even after losing every hydraulic flight-control system, a large commercial aircraft could still be brought back to the ground through exceptional teamwork and the careful management of engine thrust.

Three crew members. One crippled Airbus. No conventional flight controls. One extraordinary landing.

Clint Eastwood Retires

Clint Eastwood Retires

There was no farewell speech. No press conference. No final bow on a red carpet. Instead, the news came softly, the way his best scenes always did. His son Kyle, a jazz musician who composed music for nine of his father’s films, said it simply in an interview: “Now he’s retired.”

Clint Eastwood, 96, had stepped away from the camera.

Think about how far that road stretched. He started with small roles in the 1950s. He became the silent stranger of the Westerns, the man who barely spoke but owned every frame. Then came Dirty Harry, and a whole generation learned the meaning of a hard stare.

Many stars would have stopped there.

He didn’t.

In 1971, he stepped behind the camera for the first time. Over the next five decades, he directed around 40 films. Not a hobby. Not a side project. A second career that grew bigger than the first.

‘Unforgiven’ won him Best Picture and Best Director.

Then came the part nobody predicted. More than a decade later, at 74, ‘Million Dollar Baby’ won him both again. ‘Mystic River’, ‘Letters from Iwo Jima’, ‘Gran Torino’, and ‘American Sniper’ followed, all from a man most people expected to slow down long before.

Here’s where the story becomes almost unbelievable.

His final film as a director, ‘Juror #2’, arrived in 2024, when he was 94. He didn’t attend the premiere. He didn’t do interviews. He let the work speak for itself, as he always had.

And maybe that is the real lesson of his career.

He never chased noise. He showed up, did the work, finished on time, and moved on to the next story. Age was never the finish line. Passion was the fuel.

When the time came to rest, he didn’t announce it with a speech.

He left the stage as quietly as the stranger who rides out of town at the end of the film.

So no grand goodbye. Just a long road, well traveled, and a horizon glowing gold.

At 20-something, he was a young actor taking small roles. At 94, he was still directing.

Thank you for the stories, Mr. Eastwood.

You don’t need a grand goodbye. You just need to do the work so well, for so long, that the work says everything for you.