I publish weekly articles on my Age-Defying Lifestyle website (https://agedefyinglifestyle.com/) about my personal journey to defy the aging process even at my age of 68. Probably one of the most inspiring statements about health and fitness was pinned in the Declaration of Independence. The Declaration of Independence was pinned by Jefferson with Franklin, Adams, Sherman, and Livingston with the notable phrase of: Life, Liberty, and the pursuit of Happiness! This could be everyone’s New Year’s Resolutions. We will be celebrating 250th year of our Nation’s Independence on July 04th, 2026.
In preparation for this historical event, I released a new book on Kindle entitled: The Catabolic Diet & Fitness Program that provides the ability for us to have a healthy Life, enjoy our liberties regardless of our age, and happiness of a full life.
I developed The Catabolic Diet & Fitness in 2014 right before I retired at age 57 as a Grid Engineer with Entergy Mississippi after 35- years. But I started with what was AP&L (Arkansas Power & Light) before the three states were consolidated. In 2015, I had plans on starting my KC Sportswear and Performance company.
I had just planned originally on producing golf and fitness training videos, but that changed as soon as I saw my results at age 58 in September of 2015. I dropped 9 inches off my waistline and dropped about three decades off the appearance of my age where I had skin condition that I enjoyed in my mid-30’s, but now at age 58. What is more surprising is my skin condition hasn’t changed now at age 68, shown below taken in April of 2025 for a photo promo.
I’m still able to model my KCC sportswear with models, with Tiffany, in her mid-20’s where we did a photoshoot for our upcoming Southern Classic Car & Airshow that we hold semiannually, in November for Veterans Day and in May for Memorial Day.
Even though my Catabolic Fitness Regimen represents 20 percent of my health and fitness, my Catabolic Diet is what accounts for 70 percent, this is where I focus my attention. The remaining 10 percent is maintaining an active lifestyle. My lifestyle includes working in my welding shop, flying, and riding my INDIAN Scout Bobber 60 Motorcycle, shown below:
My weekly diet mainly consists of consuming vegetables for four days of the week for my lunch and dinner; but for the other three daily meals, I have- chicken, turkey, or one of my favorite meats, Iron Skillet Steaks.
To prep and prepare the Iron Skillet Steak correctly where it can taste like a Filet Mignon cut of meat, it needs to be marinade for minimum of 2-Days. Growing up, I worked on my grandparents’ farm where one of his barns was turned into a bakery/restaurant where I worked from age 12 until age 18, when I joined the U.S. Army.
Two of my secrets prep for a tender Iron Skillet Steak is to marinade for minimum of 2- Days with baking soda and Cavender’s Greek Seasons, the other ingredients are family secretes. Above is my Saturday lunch consisting of 16 oz. Flat Iron Skillet Steak, sweet potatoes, pinto beans, and iced tea. I have labeled each meal item with what I call the MAC Score that I can have on the Catabolic Diet.
NOTE: I bake and cook all my foods myself that includes baking Whole Wheat rolls that I use whole wheat flour to control the MAC Score at 3.110. I worked in my grandfather’s bakery for 7- years batching out whole wheat rolls, during the holidays, we couldn’t keep up with the orders.
As the cover of my book cover states, The Catabolic Diet & Fitness Program turns your body into a calorie-burning juggernaut where you’re burning your food as energy instead of storing your food as fat. There are only two things your body can do with your food that you eat- use as energy, or store as fat, believe me, you want the former, to be used as energy. I want to keep 95 percent of my menu items at or below a MAC Score of 3.25.
Keeping 95 percent of my menu items at or below 3.25 per week, I allow my body to do the hard work of keeping my waistline below one-half my height in inches or in my case, since I am 5 ft. 6 in. or 66-inches (66/2 = 33-inch waistline). Since I model, I use a 2.20 denominator instead of 2: or 66/2.2 = 30-inch waistline. But due to the effectiveness of The Catabolic Diet & Fitness Program, I have a waistline of 29-inches that I still maintain now for 11-years. Consults my waistline chart below to my success.
For my fitness, I work out 60 minutes per day, six days per week, where I concentrate on strength training for majority of my sessions. If you want to create your own fountain of youth pump iron, because pumping iron allows your muscles to release a natural growth hormone that contains collagen. Strength training allows your body to produce collagen even though you are over the age of 30 when collagen production slows down and your 60’s it stops. This is what causes excessive aging.
My strength training that I do in my personal gym has allowed me to defy the aging process even at age 68, two years away from my 70’s. In Proverbs 27:17 is a verse that contains the phrase- Iron sharpens Iron. On my tee shirts, I added the word Shapes to this phrase, where it reads Iron Shapes & Sharpens Iron!
You can now go onto KINDLE and purchase my Catabolic Diet & Fitness Program in E-Book, Paperback, or Hardback, the link below will take you directly to my book on KINDLE.
For those that have lower back issues, that I developed after my Prostate Cancer, that sometimes occur in men, I do the following exercises as part of my theory that have provided relief from tight calves and numb feet. I have Brittney demonstrate these exercises below, the one exercise that has provided me the most relief is the Table Top Crunch:
Promoting Trades for Men and Women Careers
I have been pushing for the last 10- years the benefits of attending a community colleges and the value of a highly skilled trade to provide opportunities for our young men and women that a four-year college isn’t in their next step after high school. Even those that have plans to attend a 4-year college should consider a two-year community college first to pick up a trade and their basics requirements.
Trade can become these men and women’s hobby or even their second career after they retire. A year before I retired, I attended a community college to pick up welding. Now since I’m retired, welding has become my second career where I manufacture heavy duty grill/smokers out of quarter-inch steel. I personalized my grill/smoker with my military insignia, aviation interest, and with the Arkansas Razorback. This grill/smoker is shown below that measures 30-in. x 18 in dia. with heavy gauge expanded metal grates. I had other grills that finally burnt out, and that wasn’t going to happen with my KCG (Kerosene Cowboy Grills)
<Grill>
For easy clean up I use three (11 ¾ x 9 3/8 x 2 5/16 in) aluminum pans that contains my charcoal briquettes that set on (2) ¼ inch diamond plates that can be lifted out to be cleaned. I was a grid engineer for 35- years and my design/construction projects were all about reducing future maintenance.
When it comes to charcoal briquettes, I use a mixture of KINGSFORD regular charcoal and apple charcoal, then right before I put the meat on the grill, I use apple wood pellets (you can purchase at WALMART) to provide the smoke I like for my meats for that apple wood taste. I usually use 18- minute each side for every half inch of meat thickness for medium-well. I sear on one side for 5- minutes before turning the meat over to grill. Then I flip back to the sear side for 11- minutes to complete the 16- minute grilling process.
If you pick up welding, you will never want to stop burning rods like it is therapy for the soul where hours seem like minutes. I have to remind myself to stop for lunch and dinner when I’m in my welding shop. A great marking pen to use if the SHARPIE Metallic color marker, better than soap stone.
