The Messages are aimed at those who want a little practical guidance on the road to optimal health and fitness—a little information with a little motivation a little bit at a time. I'm not perfect. I’m still working on it so I’m right there with you, but I want you to know there’s hope for better health. I'll email messages on Monday to start the week right and on Wednesday to get over the hump, both readable in 90 seconds or less; Saturday's message will be a little longer. Click here to sign up, or click below for PDFs or MP3s.

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February 2012
		February 1 — C’mon, People! Acesulfame Potassium
January 2012
		January 28 — Stats on Heart Disease and Stroke
		January 25 — C’mon, People! Militant Vegans
		January 23 — The Big Waste
		January 21 — Celebrity Diabetes
		January 18 — C’mon, People! Detox on TV
		January 16 — Protecting Your Rotator Cuff
		January 14 — What Causes Weight Gain
		January 11 — C’mon, People!
		January 9 — iPhones and Droids and More
		January 4 — How It Began
		January 2 — A Clean Slate
2011
December 2011
		December 31 — Health Goals for 2012
		December 28 — Debate: A Physician’s Answer
		December 26 — Debate: Your Answers
		December 24 — My Christmas Wish
		December 23 — Debate Answers: Overview
		December 19 — Debate: My Answer
		December 17 — STRESS!
		December 14 — Debate: The Origin
		December 12 — Debate: The Question
		December 10 — The Shortest Path
		December 7 — More Muscle Damage
		December 5 — Muscle Damage
		December 3 — No Substitute
November 2011
		November 30 — Spinning—Initial Results
		November 28 — Spinning—The Beginning
		November 26 — Valsalva
		November 23 — Doing the Right Thing
		November 21 — A Moral Dilemma
		November 20 — Cholesterol and Kids
		November 16 — No More Deductions
		November 14 — No New Taxes
		November 12 — Delayed Speech and Folic Acid
		November 9 — Fear, Part 2
		November 7 — Fear, Part 1
		November 5 — Prostate Cancer and Vitamin E
		November 2 — Halloween Candy
October 2011
		October 31 — Halloween
		October 29 — How Complementary Medicine Can Improve Your Life
		October 26 — The Right Bounce, Part 2
		October 24 — The Right Bounce, Part 1
		October 22 — Supplements and Mortality
		October 21 — What I Learned in South Carolina
		October 17 — Plants
		October 15 — Good Bugs
		October 12 — Good Food, Bad Food
		October 10 — The Flying Pretzel Boy
		October 8 — Why You Should Make Time to Stretch
		October 5 — Handling Prosperity
		October 3 — Handling Adversity
		October 1 — Green Tea and Catechins
September 2011
		September 28 — Don’t Quit
		September 26 — 95 Percent
		September 24 — UTIs: Which Path to Prevention?
		September 21 — Defense, Part 2
		September 19 — Defense, Part 1
		September 17 — Mind Matters
		September 14 — The Final Element
		September 12 — The Right Stuff
		September 10 — How Many Calories to Cut, Part 2
		September 6 — The Missing Ingredient
		September 3 — How Many Calories to Cut, Part 1
August 2011
		August 31 — New Uniforms
		August 29 — 68 and Counting
		August 27 — Twenty Years
		August 24 — Prepare to Choose
		August 22 — Your Choice
		August 20 — Finding Your Path to Health
		August 17 — Tandem, Part 2
		August 15 — Tandem, Part 1
		August 13 — Girls and Their Bones
		August 10 — Mmmmmmammogram
		August 8 — Defy Gravity
		August 6 — Check Your Numbers
		August 3 — Mother of Perpetual Motion
		August 1 — Perpetual Motion
July 2011
		July 30 — Stress Test
		July 27 — The Hands Have It
		July 25 — Don’t Delay
		July 24 — Wheat: Friend or Fiend?
		July 20 — Gotta Have a Goal, Part 2
		July 18 — Gotta Have a Goal, Part 1
		July 16 — Determination and Patience
		July 13 — Checklist
		July 11 — Choreography
		July 9 — And Now, Otto Warburg
		July 6 — Legit or Not, Part 3
		July 4 — Independence Day
		July 2 — Diet Soft Drinks
June 2011
		June 29 — Legit or Not, Part 2
		June 27 — Legit or Not, Part 1
		June 25 — Small Changes
		June 22 — Perspective
		June 20 — Percentages IRL
		June 18 — Nutrients in Organic Food
		June 15 — Cold Therapy
		June 13 — Cold Water
		June 11 — Calories Out
		June 8 — Naptime
		June 6 — On June 6th
		June 4 — Your Plate
		June 1 — Enough
May 2011
		May 30 — Memorial Day
		May 29 — Joint Surgery
		May 25 — Cause and Effect?
		May 23 — Extra Seating
		May 21 — Wrong Fit
		May 18 — The Source
		May 16 — You Can
		May 14 — Change is Possible
		May 11 — There's Always Hope
		May 9 — You Decide
		May 7 — Allergy Testing
		May 4 — More Results from Mixed Meals
		May 2 — Results: Mixed Meals
April 2011
		April 30 — Gluten Problems
		April 27 — Mixed Meals
		April 25 — Decree: Mixed Meal Day
		April 20 — Furious
		April 18 — Payment Due
		April 16 — Whole Grains
		April 13 — Tempting Fate
		April 11 — Quit
		April 9 — Refined Carbs
		April 6 — Calorie Questions
		April 4 — Menu Changes
		April 2 — Eat Your Carrots
March 2011
		March 30 — Protecting Your Stomach from NSAIDs
		March 28 — NSAIDs
		March 26 — Exercise, Sex, and Death
		March 23 — How to Get to 90
		March 21 — A Day for Thinking
		March 19 — Life Expectancy
		March 16 — Think Before You Man Up
		March 14 — Man Up
		March 12 — FDA Approved, Revisited
		March 9 — Tracking
		March 7 — Repetition
		March 5 — FDA Approved
		March 2 — Who Benefits?
February 2011
		February 28 — Five Plus One
		February 26 — Fiber and CVD
		February 23 — Blood
		February 21 — Valves
		February 19 — Collateralization
		February 16 — The Widowmaker
		February 14 — Why Are Hearts Red?
		February 12 — Arrhythmia
		February 9 — Nerve
		February 7— Muscle
		February 5 — Heart of a Couch Potato
		February 2 — The Great Wall
January 2011
		January 31 — Straight Line
		January 29 — PMS and PUFAs
		January 26 — Advice
		January 24 — Reality
		January 22 — Probiotics and Ulcers
		January 19 — No Shortcuts
		January 17 — Never Quit
		January 15 — Hesperidin
		January 12 — Million Stepper
		January 10 — The Century Mark
		January 8 — Omega-3s in Diabetes
		January 5 — Goal Setting
		January 3 — Another Chance
		January 1 — Happy New Year
2010
December 2010
		December 29 — Top Five Health Goals, Part 2
		December 27 — Top Five Health Goals
		December 25 — Merry Christmas
		December 22 — Prepare
		December 20 — Stop the Damage
		December 18 — Sugar
		December 15 — Straighten Up
		December 13 — Slow and Easy
		December 11 — Food Allergies
		December 8 — Ubiqui-what?
		December 6 — Vitamin D Caution
		December 4 — Vitamin D: The New RDA
		December 1 — Undecided?
November 2010
		November 29 — Anything
		November 27 — Multivitamins, Part 4
		November 24 — The Solution
		November 22 — Nowhere
		November 20 — Multivitamins, Part 3
		November 17 — Closer-to-Nature Diet
		November 15 — Meat-Sweet Diet
		November 13 — Multivitamins, Part 2
		November 10 — Inflammation
		November 8 — Diet or Exercise?
		November 6 — Multivitamins, Part 1
		November 3 — Why 1,000,000
		November 1 — 1,000,000
October 2010
		October 30 — Breast Health
		October 27 — To Do What?
		October 25 — Retirement
		October 23 — Men in Pink
		October 20 — Habit 2
		October 18 — Habit 1
		October 16 — Bacteria and Immune Health
		October 13 — Self-Sing
		October 11 — Self-Talk
		October 9 — Sports Drinks
		October 6 — Smile
		October 4 — NFL Play 60
		October 2 — Get D Tested
September 2010
		September 27 — Just Lift
		September 25 — Frontier Days
		September 22 — Negative People
		September 20 — Positive People
		September 18 — Your Brain on B Vitamins
		September 15 — Women’s Hearts
		September 13 — Men’s Hearts
		September 11 — Tone
		September 8 — Time
		September 6 — Happy Labor Day
		September 4 — From the Mouths of Babes
		September 1 — Goofy
August 2010
		August 30 — Book It
		August 28 — Home Grown
		August 25 — Salmonella
		August 23 — Let Them Play
		August 21 — Waist Size and Mortality
		August 18 — Bellies on Display
		August 16 — Parrotheads
		August 14 — Calcium and Heart Attacks
		August 11 — Fatigue, Part 2
		August 9 — Fatigue
		August 7 — Urban Legend: Cancer Part 2
		August 4 — Absorption
		August 2 — Men and Osteoporosis
July 2010
		July 31 — Urban Legend: Cancer, Part 1
		July 28 — 18 Inches
		July 26 — Seatbelt Extender
		July 24 — Supplement Safety
		July 21 — Sports Bras
		July 19 — Weight Training
		July 17 — Back Pain and Your Piriformis
		July 14 — Ready for a Famine
		July 12 — White Squirrel
		July 10 — Fish Fat and Cancer
		July 7 — Sauntering
		July 5 — Black Squirrels
		July 3 — Exercise and Your Weight
June 2010
		June 30 — Halfway
		June 28 — Not Tomorrow
		June 26 — B6 and Lung Cancer
		June 23 — One Percent
		June 21 — Candida
		June 19 — Seasonal Allergies
		June 16 — Summer Produce
		June 14 — Hydrate
		June 12 — Protect Your Skin
		June 9 — Rocks
		June 7 — Summer Sun
		June 5 — Type III Error
		June 3 — A Day Off
May 2010
		May 31 — Happy Memorial Day!
		May 29 — School Lunch
		May 26 — Stats Rule
		May 24 — Diversions
		May 22 — Give Me the Beef
		May 19 — Construction Zone
		May 17 — Prime Numbers
		May 15 — Cleanse Your Colon
		May 12 — Vitamin Dumb
		May 10 — I’m Alive V2.41
		May 8 — Adherence
		May 5 — Plan to Party
		May 3 — Procrastinate
		May 1 — Health Behaviors and Lifespan
April 2010
		April 28 — Challenge
		April 26 — Be Smart
		April 24 — Sugar and Salt
		April 21 — Be Safe Out There
		April 19 — No “Tomorrow”
		April 17 — What Should You Eat?
		April 14 — Payment
		April 12 — Why
		April 10 — Recent Research: Soy or Vitamin B6 and Cancer; Weight and Exercise
		April 7 — Veggies 101, Part 2
		April 5 — Veggies 101
		April 3 — Vitamin Scam
March 2010
		March 31 — First Quarter
		March 29 — What Would You Do?
		March 27 — Vitamins A and D
		March 24 — Medal Contention
		March 22 — Inspire
		March 20 — A License to Overeat
		March 17 — Luggage
		March 15 — Love Affair
		March 13 — Vegetarian
		March 10 — 3:27 a.m.
		March 8 — Whose Fault?
		March 6 — Balanced Diet
		March 3 — Low-Carb, High-Protein Diet
		March 1 — Low-Fat Diet
February 2010
		February 27 — Genetics and Weight Loss: Part 3
		February 24 — Energy Later
		February 22 — Energy Now
		February 20 — Genetics and Weight Loss: Part 2
		February 17 — Overcome
		February 15 — Improvise
		February 14 — Genetics and Weight Loss: Part 1
		February 10 — Innovate
		February 8 — Adapt
		February 6 — BMI and Mortality
		February 3 — Force It
		February 1 — Mindset
January 2010
		January 30 — Omega-3s
		January 27 — Write It Down
		January 25 — Disease
		January 23 — Chromium
		January 18 — Pre-Load
		January 16 — Bit Fills
		January 13 — Fast Start
		January 11 — Bits
		January 9 — When Should You Have a Mammogram?
		January 6 — Exercise
		January 4 — Partners
		January 2 — Weight Loss Month
		January 1 — Welcome, 2010!