Exercise check-in

I love my six-pack so much, I protect it with a layer of fat.
 
#Home #40Minutes #Strengthening #Back #Core
#KneeStraighteningHolds #KneeToChestHolds #PosterierPelvicTilts #Bridges
#BicycleCrunches #DeadBugs #Clamshells #SideSlides

Fine print you won’t see on a “straight” cruise…

We’re getting ready to go on a Caribbean cruise by Vacaya, a company that creates inclusive LGBT+ vacations, and in this case is chartering Holland America Line’s Nieuw Statendam for a 7-day cruise to Grand Turk, San Juan, Charlotte Amalie (St. Thomas) and & Half Moon Cay (Bahamas).

I was just reading the FAQs and found these items interesting and unique.

Lanyards

When boarding Nieuw Statendam, you’ll be greeted by several V[acaya] Team members who’ll give you a choice of 3 different colored lanyards — red, yellow, or green.

Not only will the lanyard hold your room key card (especially helpful when in a swimsuit without pockets), but it’ll also help tell a part of your story at a glance:

RED – I’m happily taken and off the market, but definitely open to new friends.
YELLOW – I’m magical and mysterious. Ask for my deets.
GREEN – I’m open and ready to mingle.

We recognize you’ll be making a lanyard decision on Day 1 that might look a little different by Day 3. If you decide later that you’d like a different color, please swing by the VACAYA Hospitality Desk when open (hours are listed in your daily program) and we’ll be happy to offer an alternative while supplies last.

Nudity

Parties: Our theme parties will provide you with endless opportunities to show off your style with imaginative costumes. Just keep in mind that your penis and balls and your vagina have to be covered. But by all means don’t be afraid of the exciting world of sheer fabrics… we love them! Because Lido Market will be open late into the night (and we know you’re going to want a burger at 2am), we ask that if you’re wearing a costume that exposes your butt cheeks, that you wrap a towel around yourself while dining. Towels will be available near the entrance of the dining hall.

The pool deck: Just like with the men, women are allowed to use the Lido Pool or Sea View Pool topless. If anyone would like to sunbathe fully nude, please use our Clothing Optional Sun Deck while at sea. Please note that nude sunbathing is not allowed on the Clothing Optional Sun Deck when we’re docked alongside the pier.

Restaurant dress: Tank tops in the main restaurants for dinner aren’t the best choice. Let’s be real… only a few of us (and we applaud you fetishists) would want to see a hairy armpit while enjoying filet mignon and lobster.

Clothing optional sun deck

VACAYA will offer a clothing optional space onboard where sun lovers can sunbathe in the nude. We’ll have details of the exact location shortly before the cruise. The clothing optional sun deck is only available on Sea Days. While in all of our ports, swimsuits are required on the upper decks.

And obviously… we ask that cameras not be used in this area.

Red light district

Our Red Light District will be open nightly (with the exception of Night 1 and Night 7) from 11pm till the wee hours. We ask all guests to be respectful in regard to cleanliness. Supplies, towels, and trash receptacles will be readily available; please use them. A simple rule to ensure we’re able to continue offering the RLD: if you make a mess, clean it up. Also…

Be polite and respectful.

This should go without saying, but no means no. Whether that “no” is verbal, physical, or simply one’s attitude, if someone seems disinterested, leave them alone. Don’t try to initiate play if someone is walking away, shaking their head, pushing your hand away, or otherwise declining via body language. Don’t be pushy or rude. You’ll be asked to leave the space if you are.

Understand that consent is sometimes non-verbal.

To put a finer point on the above: if someone is blindfolded and on all fours, they’re likely giving you non-verbal consent to have sex with them. If a guy is standing there with his dick in his hand, he’s giving you non-verbal consent to approach and likely give him oral sex. If, however, anyone pulls away or otherwise signals a change in intent, that means they’ve declined consent, too.

These are obvious situations and pretty common, but if you’re ever unsure, it’s always acceptable to ask. Other situations, however, may not be so clear. Be aware of your body language and the body language of others, and remember that non-verbal consent gets harder to read when alcohol is involved.

That being said, please understand when entering a play space like the Red Light District, a certain degree of consent is waived.

If you walk into a space where people are having sex, you waive a degree of consent. That’s the reality of the situation. Of course, you still retain the ability to deny consent; if someone touches you, you can gently rebuff them or move their hand away. Anonymous groping and touching is a feature of these spaces, and by entering them, you will all but certainly face it. Please keep this simple rule in mind: don’t be an asshole. Don’t push yourself on someone if they’re clearly denying consent.

Understand that not everyone reads body language the same way.

If you’re in the Red Light District where talking is at a minimum and body language is the primary mode of communication, you run the risk of misreading someone’s intent – a risk everyone assumes by being there. If you have to be more direct with someone, open your mouth and speak. There is a big difference between misreading someone’s body language and ignoring a direct, verbal “no.” If the latter occurs, tell the V Team members who’ll be present at the RLD each night. Disrespecting consent isn’t sexy; it’s harassment. And pushing it too far could be criminal.

Don’t let rejection ruin your night.

Some people will want to play with you, some simply won’t. The person you’ve been looking at all night may not be in to you, and that’s okay. Accept it, and know that’s part of the reality of every play space.

Never talk about who you saw at the Red Light District, and never take photos or videos.

The Red Light District is a place people go to be uninhibited, to break loose from the morals and judgement of society, and fulfill their sexual fantasies. Respecting the privacy of others is key to maintaining that atmosphere. Talking about other attendees outside these venues reflects poorly on you, and detracts from the purpose of the space. CAMERAS ARE NOT ALLOWED IN THE RED LIGHT DISTRICT.

If you choose to have unprotected sex, assume the risks.

All sex carries some risk of HIV/STI transmission, but that risk can be minimized if you take certain precautionary measures, like using condoms or taking PrEP. Even with condoms, you’re still at risk for common sexually transmitted infections, and PrEP only protects you from HIV. This is why the official PrEP page on the CDC’s website states you should use condoms in conjunction with PrEP to protect yourself from infections like syphilis, chlamydia, and gonorrhea.

If you choose not to wear condoms, you obviously have a higher risk of getting an STI than your condom-wearing peers. That’s a simple fact. There’s no shame in it, however. It’s just a fact of sexual life today. If you enjoy anonymous play – no talk, no names, no chatter – you assume even higher risk, and such risk is absolutely part of this kind of experience.

Since risk is unavoidable, there’s no reason to let that reality prevent you from enjoying what you enjoy. Take necessary steps to keep yourself healthy. Get tested frequently. If you’re HIV+, get on meds as soon as possible and take them diligently. HIV+ people who take their medications as prescribed become undetectable, meaning HIV antibody tests can’t detect the virus in their blood, and they are unable to infect their sex partners with HIV, regardless of condom use.

Get tested for HIV and other STIs after the cruise.

If you go into the Red Light District often and regularly have sex there, please get tested after our time together. Frequent testing is how our community reduces the spread of HIV and other sexually transmitted infections.

Finger-Prick Blood Test Could Offer Easier Way to Detect Alzheimer’s, Researchers Say (4-minute read)

Dried blood analysis could be a feasible and scalable way to detect the brain changes linked to Alzheimer’s. Researchers have developed a dried blood test that, while less accurate than traditional blood tests, showed good ability to distinguish people with Alzheimer’s-related disease.

The method is cheaper than traditional testing and could potentially be performed outside of clinical settings. The same technique could potentially be used to detect other conditions, such as multiple sclerosis and amyotrophic lateral sclerosis.

Read the full article on bloomberg.com.

Sources:
•  TLDR. (2026, January 6). TLDR Newsletter. https://a.tldrnewsletter.com/web-version?ep=1&lc=f5cb7e17-003d-11ed-9258-0241b9615763&p=626a8c9c-eae6-11f0-8b48-219a26ca4ae6&pt=campaign&t=1767700726&s=44756345edeac5216c5709d6ee1eb03a67b3efa552864fd01d0737eee1934f66
•  Gale, J. (2026, January 5). Finger-prick blood test could offer easier way to detect Alzheimer’s, researchers say. Bloomberg.com. https://www.bloomberg.com/news/articles/2026-01-05/alzheimer-s-detection-may-get-easier-with-simple-finger-prick-blood-test

Incrudulous

I’ve had some serious crud for a week now, so it was finally time to see the doc, where I wore a mask for the first time in forever:

and where I got tested for COVID, FLU, & RSV, which fortunately came back:

Got an inhalant with some steroids in it and a nasal spray to try and kick this thing to the curb.

The average number of surgeries a person has

In my recent reading of The Checklist Manifesto: How to Get Things Right, I came across the statistic that the average person will have 7 surgeries in their lifetime.

That, of course, made me want to count mine, and lo and behold:

Surgery #
Date Age Type
6
07/13/2023 65 lumbar posterior fusion and lateral lumbar fusion surgery
5
10/13/2021 64 total left knee replacement
4
02/11/2020 62 dental implant surgery
3
03/15/2012 54 left knee torn meniscus arthroscopic surgery re-do
2
12/11/2008 51 left knee torn meniscus arthroscopic surgery
1
1986 29 vasectomy

I’m thinking I’m going to exceed the average — eventually.

🍌 🌞 🪑

I had my annual Medicare Wellness Visit, which “is not a physical exam, but rather a planning session that includes a health risk assessment, a review of your medical history, medications, lifestyle, and a discussion of recommended screenings.”

This visit starts with getting 3 words to remember, and to recall later in the visit. My three words for today were:

  1. banana
  2. sunrise
  3. chair

To help me remember them, I pictured myself sitting in a beach chair, watching the sunrise, with a banana in my drink and wondering where the rum is.


Next in the visit is to draw an (analog) clock with the hands set to a particular time, which this time was 11:10.

As I do each year now during this part, I wonder what “these kids today” who don’t know how to tell time on an analog clock do for this simple Alzheimer’s detection test.


The rest of the visit is spent on one of the several variations of the SAGE (Self-Administered Geocognitive Examination) assessment, of which this is one example:





Other formats of the SAGE assessment forms are available on this Ohio State University website.

Blood pressure and heart rate stats for October 2025

I have white coat hypertension (a.k.a. white coat syndrome), so I keep a record of my daily blood pressure readings to take to the doctor’s office whenever I go. I record my heart rate, too, but only because the machine takes it along with my blood pressure.

White coat hypertension aside, knowing your numbers is just plain smart, since high blood pressure is known as “the silent killer.” Do you know yours?

Planet Fitness check-in

For the 5th time this week, I just asked myself, “𝘐𝘴 𝘵𝘩𝘪𝘴 𝘢 𝘳𝘦𝘢𝘭 𝘱𝘳𝘰𝘣𝘭𝘦𝘮, 𝘰𝘳 𝘥𝘰 𝘐 𝘫𝘶𝘴𝘵 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘦𝘢𝘵 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘮𝘦𝘭𝘵𝘦𝘥 𝘤𝘩𝘦𝘦𝘴𝘦 𝘰𝘯 𝘪𝘵?”
 
#Home #40Minutes #Strengthening #Back #Core

A built-in ‘off switch’ to stop persistent pain (4-minute read)

Researchers have identified a key group of cells involved in regulating long-term pain states in the brainstem. These neurons are activated during enduring pain states and also integrate information about hunger, fear, and thirst, allowing for pain signals to be modulated by other brain circuits signaling more urgent needs. These circuits can reduce the activity of neurons that transmit the signal of pain. The research opens up a new path for the treatment of chronic pain.

Read the article on Penn Today.

Sources:
•  TLDR. (2025, October 10). TLDR Newsletter. https://a.tldrnewsletter.com/web-version?ep=1&lc=f5cb7e17-003d-11ed-9258-0241b9615763&p=85bc1104-a5bb-11f0-aee3-45609736e10f&pt=campaign&t=1760093966&s=33f0f5849915b9340c183d0fb7c76f2f79ed2e35ed200df82f0b17c2477ee43f
•  Magubane, N. (2025, October 8). A built-in ‘off switch’ to stop persistent pain. Penn Today. https://penntoday.upenn.edu/news/select-neurons-brainstem-may-hold-key-treating-chronic-pain

Blood pressure and heart rate stats for August 2025

I have white coat hypertension (a.k.a. white coat syndrome), so I keep a record of my daily blood pressure readings to take to the doctor’s office whenever I go. I record my heart rate, too, but only because the machine takes it along with my blood pressure.

White coat hypertension aside, knowing your numbers is just plain smart, since high blood pressure is known as “the silent killer.” Do you know yours?

A pill to fight obesity is on the verge of approval (4-minute read)

Eli Lilly has just released positive Phase III trial results for its experimental oral GLP-1 drug, orforglipron.

People taking the drug experienced substantial improvements in weight loss and blood sugar control compared to those taking a placebo. It appeared to be as safe and tolerable as other existing GLP-1 drugs.

The company now plans to apply for approval from the Food and Drug Administration, with a decision expected next year.

Read the article on Gizmodo.com.

Sources:
•  TLDR. (2025, August 27). TLDR Newsletter. https://a.tldrnewsletter.com/web-version?ep=1&lc=f5cb7e17-003d-11ed-9258-0241b9615763&p=41701170-831b-11f0-bf56-93510d7df097&pt=campaign&t=1756292128&s=e2ed24f72a6f60f6c10a1fd8616a8728c159036b38a399e058711e2f57498c0e
•  Cara, E. (2025, August 26). A pill to fight obesity is on the verge of approval. Gizmodo. https://gizmodo.com/a-pill-to-fight-obesity-is-on-the-verge-of-approval-2000648312

Classic hagiography…

A hagiography is an idealized or idolized biography. This hardly manifests itself more often and dramatically than in obituaries. Seems like almost everyone who dies was virtually a saint. John Paulk calls out the hagiography in the death announcements about James Dobson.

As a gay man who spent the first 35 of my years on this planet in the closet — also known as not living my authentic life — and coming out only after considering driving my car into a ravine, this post speaks to me on all levels.


John Paulk was once the nation’s leading “ex-gay” spokesperson with Focus on the Family and Exodus International. In 2013, he renounced conversion therapy, apologized to the LGBTQ+ community, and now lives openly as a gay man.

James Dobson’s Legacy Isn’t Family Values: It’s Broken Lives Like Mine.
By John Paulk

James Dobson, founder of Focus on the Family, died today [Aug 21, 2025] at 89. Obituaries call him a giant of evangelical Christianity and a defender of families. That isn’t what I remember. I remember the damage.

Believing the Lie
For five years, I worked inside Focus on the Family. I was hired to direct the Homosexuality and Gender Division and created the Love Won Out Conference, which toured the country and sometimes drew more than a thousand people. From those stages, I introduced “ex-gays” who told audiences that homosexuality was a condition that could be changed if someone was motivated enough.

And I wasn’t just organizing the conferences — I was the poster boy. My story was held up as proof that “change” was real. I was placed on magazine covers, invited onto national television, and interviewed by countless major newspapers and radio programs. I wrote two books and spoke to audiences across the United States and Europe. My marriage, my children, and my faith were showcased as evidence that the movement worked.

But the truth was very different. I lied to the people I preached to, but I was lying to myself the most. I had become brainwashed by the false narrative that sexual orientation was changeable when it was not. Every headline that proclaimed me “cured” drove me deeper into despair, because I knew the truth hadn’t budged.

Behind the scenes, the torment was unbearable. I remember nights alone in hotel rooms before a conference, waiting to go onstage to tell my story of “freedom.” Instead of resting or preparing my notes, I would end up on the carpeted floor, curled in on myself, sobbing until my body heaved and I vomited. The weight of the lie crushed me: the truth I could not change, and the performance I was expected to deliver.

I remember one night in particular. The crowd was already gathering in the ballroom below, the sound of muffled voices rising through the vents like a distant hum. A knock at the door jolted me upright — an assistant checking to see if I was ready. I splashed water on my face, straightened my tie, and forced a smile into the mirror. But just minutes before, I had been begging God through tears: “Please lift this responsibility from me. I cannot do this to myself or others any longer.”

Then I walked out, took the stage, and told the crowd exactly what they came to hear.

That split — between the man on the stage and the man on the hotel room floor — nearly destroyed me.

Breaking Point
Faith had become a weapon aimed at people like me. We were told that “real Christians” must seek to be changed, that obedience meant erasing who we were. And when change never came, the conclusion was devastating: maybe we weren’t “real Christians” at all.

But the deepest harm wasn’t just mine. It was inflicted on young people who sat in those audiences and watched me on those stages and TV programs. Teenagers saw the posters, read the interviews, and thought: If he can do it, why can’t I? Parents brought their kids to us, hoping to “fix” them, only to leave with more shame and less love.

The science has confirmed what our lives were already shouting. The American Medical Association warns that conversion therapy doesn’t work and causes lasting harm. A 2022 meta-analysis in JAMA Pediatrics, covering nearly 200,000 LGBTQ people, found that 12 percent had been subjected to conversion efforts. Those young people reported double the rates of severe psychological distress and suicide attempts compared with their peers. The American Psychological Association likewise concluded in 2009: no evidence of change, overwhelming evidence of damage.

I didn’t need journals. My life was the proof. Conversion therapy didn’t make me straight. It made me ashamed, hollow, hopeless and suicidal.

Living Out Loud
I left the movement in 2003 and became a chef in Portland, Oregon. I never again spoke about my past or its aftermath. But in 2013–ten years later my struggle was to the point that if i didn’t do something to change all of this I was going to take my life. I couldn’t live with myself any longer. When I came out (again) it caused a national stir. After years of intense therapy and numerous national apologies to those for whom my message hurt, things began to mend.

Today, my life could not be more different. I live out loud. I walk in truth and authenticity. I no longer split myself between the man in public and the man in private — I am simply myself. I am a gay man–whole, safe, secure, and loved.

I spend my days being a voice for the disenfranchised and for those who feel lost without hope. I’ve dedicated myself to speaking truth, not lies, and to helping others untangle the shame I once carried.

And I am a joy-filled, loving father and grandfather. My children know me as I truly am — not a façade, not a “poster boy,” but a man who loves them without condition and who is loved in return.

I believe now what I wish I had known all along: that God loves us as we are and walks with us through the difficulties of life. Not as a punisher demanding change, but as a companion offering strength, grace, and love.

Reclaiming Life
When I read that James Dobson is being remembered as a man who cared about families, I think instead about the families torn apart by his message. Parents taught to fear their own children. Spouses trapped in marriages built on self-denial. Young people who looked at me — the smiling “success story” on the magazine cover — and walked away believing they were broken beyond repair because they couldn’t replicate my lie.

Dobson’s empire baptized cruelty and called it love. That is his true legacy.

But those of us who lived through it are writing a different ending. Our story is one of survival. It looks like telling the truth, even when it costs. It looks like acknowledging our complicity while naming the coercion. It looks like building lives where we no longer need to prove our worth.

For years, I parroted a message that broke me as much as anyone else. Today, I live in truth.

James Dobson has died. But we survived.

John Paulk can be reached at:
Johnpaulk9107@gmail.com
503-442-1111