A blog post from danboe.net

Me, version 2

Posted Apr 28, 2006 at 03:21 PM

I am 40 years old and weigh 265 pounds as I sit down tonight to write this, my first blog post in quite a while.

That was a difficult sentence to write, especially for a page open to the world. Honestly, the age part was easy, and probably not all that dramatic — I’m sure you’re not going to point friends to this post because I’ve at long last revealed my age. Allison took care of that pretty effectively last year ;) Today’s topic is a new one here: me, or more precisely: the biological me. If you think posting my weight was the brave (or stupid) thing, read on.

You see, for the last several years, I’ve been a bit unhappy with the biological me, and over the last several months, I’ve been building up the determination to find out all I could about how I am right now and what I can do to improve it.

The first step of course was a visit to my Doctor, getting all the tests done and exploring the various options. For someone who hasn’t had regular visits with a Doctor for most of his 20’s and 30’s, it was a lot like a much younger me working up the courage to check the closets after a scary movie.

The biological me

After a series of rather comprehensive tests, here’s what I know about the biological me:

  • Chronological age: 40
  • Biological age: 60 (approximate)
  • Height: 6’1”
  • Waist circumference: 45” (at my stomach) — I wear size 42 pants
  • Weight: 265 pounds
  • BMI: 34.8. I knew that BMI stood for Body Mass Index, and that it is measurement of body fat, but I still had a hard time getting around that number. So, I searched around and found the Body mass index seeker, which helped to put it in perspective. For my gender, height, weight and age, a BMI of 34.8 classifies me as obese, and places me in the 93rd percentile, meaning that only 7% of men my age and height are heavier than me. Oh my GOD. According to this online tool, to move to what is considered an optimal BMI (23-25) would mean to weigh 190 pounds, or lose 75 pounds (28% of my weight today).
  • Blood pressure: 142/93. Blood pressure is the force of blood on the inside walls of your blood vessels. It is expressed as a ratio of systolic pressure (when your heart pumps blood into your arteries) to diastolic pressure (when your heart is at rest). Blood pressure of 142/93 can be classified as mild high blood pressure.
  • Body fat percentage: 24.9%, although I’ve been warned that this measurement is not accurate for various reasons, and that in reality I’m likely in the mid-30% range.
  • Cholesterol: 211 mg/dl, which places me at borderline high cholesterol.
  • Triglycerides: 344, which is also borderline high. Triglycerides are fats that circulate in the bloodstram to provide fuel for muscles to work.
  • HDL (good cholesterol): 37, which is too low
  • LDL (bad cholesterol): 105, although my actual LDL is above that, possibly 125 or higher, which is too high, though it’s hard to accurately measure this because my triglycerides are so high.
  • I have stage I hypertension, which essentially means that my blood pressure is above the healthy range (120/80 or lower).
  • I have insulin resistance, also known as metabolic syndrome.

All of this combined places me at a heightened risk of having heart disease and diabetes. Additionally, as I move into my 40’s, my metabolism will slow, meaning that the time for significant change is now.

The good news

Fortunately, the good news is that it isn’t too late to correct any of this. Nearly everything wrong here is correctable with proper nutrition and exercise, and according to my doctor, it’s not unrealistic to turn my biological back 35 years, from the body of a 60 year-old to that of a 25 year-old, and correcting nearly everything that’s physically wrong with me in the process, if I am willing and committed to do what it takes.

The decision

Having the information and knowing a solution is within (a significant) reach, I’ve decided to enroll in the 20/20 Lifestyles program at the Pro Sports Club which is located near Microsoft, where I work. From the brochure:

The 20/20 Lifestyles program is a multidisciplinary approach in the treatment of metabolic disorders including weight management, high cholesterol, high blood pressure, diabetes, arthritis and fibromyalgia. Medical science and research have found that a balance of lifestyle, medical expertise, proper nutrition and regular exercise can effectively treat all of these metabolic disorders more effectively than medication alone. In many cases, such as weight management, high cholesterol, high blood pressure and diabetes, the need for medication is eliminated.

This was a big decision, for the commitments required in both time and money are large, as are the changes I’m signing up to make in my life. Luckily, Microsoft and my health insurance provider pay 60% of the costs, on the conditions that I qualify (which I do) and that I complete the program. I know there are some who may think that working at Microsoft has contributed to this, since so much of one’s day is spent in front of computers. I disagree, this was the logical result to my ignorance of proper nutrition and lack of exercise. Fortunately, I’m in a place where a second chance is possible, and I have the means to take it, provided I’m willing to work for it.

To give you a sense of the degree of change this will entail for me, I’ve been a dues-paying member of the Pro Club since I joined Microsoft back in 1999, but I’ve actually exercised there only about 25 times, or once every three months on average. So exercise hasn’t been a big part of my regular routine, and as the results clearly illustrate, neither has nutrition.

I’m in for one heck of a reboot.

The new routine

Starting May 5, and running for the next 32 weeks (until Dec 12), my regular routine will be modified to include:

  • Exercising for three 90-minute sessions per week with Michael Ungaro, my personal trainer;
  • Exercising for two 90-minute sessions per week on my own;
  • Meeting weekly with Lida Buckley, my registered dietitian, who will start me out on a very healthy and minimal (e.g. 1200-1500 calories/day) diet, and who will slowly introduce new foods to my diet every 1-2 weeks to see what foods are triggers to making me hungry;
  • Keeping a detailed log of everything I eat;
  • Consulting with my physician, Dr. Strater, to review progress and make adjustments every five weeks;
  • Meeting regularly with a clinical psychologist who will help me adjust to these changes;
  • Attending weekly support sessions with other men going through the program;
  • Drinking at least 64oz of water daily;
  • Avoiding caffeine (for those that know me, I went off Diet Coke completely about a month ago… no small feat for me);
  • Avoiding alcohol and nicotine; and
  • Becoming better educated on proper nutrition and exercise, and becoming an expert on how I react to different foods.

The level of intensity drops after the first 20 weeks, at which point I swap from 3 days/week with a trainer to 3 days/week on my own, and from meeting with a dietitian once/week to once every other week.

As if all of this isn’t enough to keep me on track and motivated, I’ve linked to my personal trainer’s email address, in the hope that should you see me slip (e.g. eating things I shouldn’t be or not getting enough exercise), you can let him know and help keep me honest. Publishing my intent (and why I’m doing it) here puts a few more pounds in the game — and yes, I clearly have them to bet (in fact, I could safely double down if necessary).

One goal is to write about the journey along the way, so if you catch me falling short in this regard, please bring it to my attention. This goes especially for family and friends back in the Midwest who I don’t get to see or hear from as often as I’d like. As always, constructive or encouraging comments on this site are always welcomed and appreciated.

Can I lose 28% of my weight in 32 weeks? I don’t know, but I’m going to try, the right and healthy way. It reminds me of trying to shed the bloated HTML from the msn.com home page a while back, and we managed to lose 33% of that weight in far less time ;)

The impact of doing this

For those of you I work with, this may impact my work hours a bit — my appointments associated with this program start right after work every weekday except Tuesdays. I hope you’ll understand and support this commitment, and provide me with some flexibility if I need it. If you’ve worked with me long enough, you’ll know I’ll make up for it.

For my friends and family, I’m going to need to rely on your support of this change, and I hope that we can still get together as often as before. I hope you’ll encourage and invite me to participate in more active activities, and that I can look forward to the continued fun of having such a great circle of friends.

To everyone, my doctor has warned me that irritability is often a side-effect of starting this program, as my body adjusts to the changes. I hope to keep this to a minimum, but let me know if I become overly difficult or if you see me slipping from my commitments.

The road ahead

If you’d like to get a better sense for what’s in store for me, I’ve found some other bloggers who have gone through this program and have written about their experiences. I owe each of them a debt of thanks, for their writings have really inspired me, and helped me realize that the change I need to make is possible:

I’ll close with a line from the “Shawshank Redemption” that has always stayed with me:

There comes a time when you need to decide — get busy living, or get busy dying.

I’m about to get busy living, thanks for stopping by.

Visitor comments

33 comments

Here’s to you Danny boy! I know you can do this :) Just be sure to back up your request of “invite me to participate in more active activities.” Hopefully the invitations to walk Greenlake and go hiking will be taken advantage of now!

» by Allison on Apr 30, 2006 at 04:18 PM | #

Wow Dan! I will make an effort to keep you honest on your diet coke :) I know that if your approach to this is the same as with GTL you won’t have any problems.

» by michael on May 01, 2006 at 04:01 PM | #

Dan – This is great! The only thing you didn’t mention is that how 20/20 changes the way you interact with girls! Well, none of my business :-)

Good Luck!

» by Kamran on May 01, 2006 at 04:05 PM | #

Way to go Danboe!! I support you all the way. And I do know how to make healthy snacks too, so no worries. :) If you need a workout partner for your days on your own, let me know. The program is great, and from what I hear, you won’t even be hungry. Get busy livin’!!

» by Deanna on May 01, 2006 at 04:13 PM | #

What, you’ll become even more irritable? I didn’t think it was possible. :-)

You can do it. I have several friends who have changed their lives with 20/20. It’s a very good program.

Best to you,
Russ Madeira

» by Russ Madeira on May 01, 2006 at 04:16 PM | #

GO LEGO KING! I’m a huge advocate of taking care of yourself first… work can be dealt with later. This is very brave – but exciting – for you. You’ll feel so much better, even after 1 day!

Then we can work on the wardrobe… (kidding! well, maybe)

~ Kris

» by Kris on May 01, 2006 at 04:38 PM | #

dan—this is great to hear! i’m looking forward to the new biological you…

20/20 is a great program—especially if you stick with it after your first 32 weeks are over. i’ll be watching for you after dec 12 as well.

good luck; i know you can do this.

» by rohit on May 01, 2006 at 04:39 PM | #

Go Dan Go!
This is a big challenge with the potential of a huge payoff. After working with you and knowing you, I’m confident that you will be successful with this challenge. I will support you and call you on your slips. I also have an organic vegetable garden that is available to you whenever you need it.

» by Martina on May 01, 2006 at 04:40 PM | #

That is awesome Dan! I know I can speak on behalf of all your friends to let you know that we will be here to support you 110%!

FYI: I heard if you drink a cup of Doogh every night for a month it will help out also….. J/K.

-Anthony

» by Anthony on May 01, 2006 at 05:09 PM | #

Hiya danboe,
That must have taken a lot of courage. I’m impressed that you’ve taken control of your destiny. The big four oh is around the corner for me – I can relate to the feeling of wondering what the rest of your life is about. I know you can meet your goal – go for it!

» by stephe on May 01, 2006 at 05:55 PM | #

Dan! I’m behind you 150%. The program sounds great and I’m glad you sent out a call for support…. you may regret it though as you opened the door for more frequent communication!! Big 10 has salad options and you can find a happy spot with water!

» by June on May 01, 2006 at 06:06 PM | #

Dan the man….. being of solid Wisconsin blood, you are primed to make this work!!! We Cheeseheads are tenacious and bullheaded when we decide to be, and if you’ve decided it, I have NO doubt that you will succeed!!!

As my mom once said, “At some point, who you are becomes a matter of choice.”

You have made your choice and I wish you all the best!

h

» by Heather G. on May 01, 2006 at 07:17 PM | #

Awesome, Dan. Huge kudos to you for having the courage to make this commitment to yourself. I’ve got a number of friends who have gone through the 20/20 program recently and each has found it tremendously successful. I wish you the very best of luck and know that the remaining 72% of you will be thrilled that you did it! :-)

» by JustinW on May 02, 2006 at 12:04 AM | #

What a courageous and wise decision—and what a gift to all of your friends to share it with them. With all of this support, I know you’ll succeed.

» by Matt on May 02, 2006 at 04:35 AM | #

WOW! I am SO PROUD OF YOU to ask for help and really put your needs out there! It makes you more vulnerable, but yet more successful in the journey. I will support you however I can, and “when the going gets tough, the tough get going”. So “get going, Dan” and use the awesome support system you have of the program, friends, and family, and remember to ask for God’s guidance and support too! We all love you and know you can do this!!

» by Linda on May 02, 2006 at 05:39 AM | #

Awesome, Dan. I know you’ll knock this out of the park. I have never seen you put your mind to something and not finish it 150% wonderfully.

» by Baldwin on May 02, 2006 at 05:51 AM | #

Danny,

Well they say the biggest part in making a change is the first step!! Here’s to you Danny!
I know you can do this! Take care and God Bless

» by Bob on May 02, 2006 at 07:42 AM | #

Dan, Congrats on your decision to make a change. Let me know if you need anything during your journey. Mike

» by Fulk on May 02, 2006 at 07:49 AM | #

Dan-
This is such a great thing! What perfect timing too with summer right around the corner. I can’t wait to see your life and spirit change. I’m always up for a hike, bike ride, walk anything outside in the sunshine. I’m very proud of you and have no doubt you will succeed. Good luck and best wishes!!

» by Christy on May 02, 2006 at 09:10 AM | #

Right on! You can totally do this! You will be suprised how quickly you will see results. Keep us posted! Let me know if you ever want to go for a walk or hike! I am working towards the same kind of goals. It would be great to walk and catch up :-)

» by Christy Forrester on May 02, 2006 at 10:13 AM | #

Dan,

Good luck on your journey. I know exactly how you feel now, because I felt the exact same way about 4 months ago.

You can absolutely reach your goal of losing 28% of your weight in 32 weeks! I’ve lost about 18% in 12 weeks, so it certainly is a possibility…

My advice to you would be: 1) do not cheat!, 2) buy into the exercise thing and really push yourself, 3) set lots of little goals rather than a few bigs goals, and 4) stay away from the vanilla shakes (go with the chocolate shakes and mix in raspberries).

Good luck and we’ll be keeping an eye on your progress!

Bill

» by Bill on May 02, 2006 at 09:57 PM | #

Good Luck Dan. I’m sure with the support around you, you will be able to create an atmosphere that will allow you to get to the lifestyle you want. Remember:Stretch, Stretch, Stretch and warm up before playing Eye of the Tiger!

» by Mark G on May 03, 2006 at 07:58 AM | #

Dan,
As a wise old prophet once said “When the pupil is ready, the teacher will appear.”
It sounds like you’re definitely ready for this journey and I look forward to working with you!

» by Lida Buckley, your dietitian on May 03, 2006 at 11:48 AM | #

So happy to hear from you at last and happy to hear that you are making such wonderful changes. I will be saying prayers for your success (couldn’t hurt). John & I just want to see you happy & healthy and see you more often! I admit that I was particularly worried about the nicotine bit as that can do such harmful things to your insides – we know so many struggling w/ cancer. Please call or email if you want some support AND consider yourself invited to come and chase the boys around if you want some more exercise.

» by Meredith Redmond on May 03, 2006 at 12:32 PM | #

You are a brave guy for putting all this out there – and you’re right, it’s a great way to keep yourself accountable (or at least fearful of embarrasing yourself by failure!).

I started 20/20 three weeks ago tomorrow and it is hard work, but I’m constantly amazed how little I miss things – diet pepsi, wine, cheese, wine, diet pepsi, bread, wine … May your startup be as (relatively) painless!

Cheers,
Lisa B

» by Lisa B on May 03, 2006 at 01:47 PM | #

YAY! I did 20/20 two years ago, lost 60 lbs and have kept it off. Good for you to start the program! I can’t wait to read about your progress!

» by Jessica on May 04, 2006 at 04:00 PM | #

Impossible is nothing for Dan Boe. You have done it once you. You can do it again. Can’t wait to see v2 RTW!

» by Mel on May 04, 2006 at 11:00 PM | #

Hey, there, big brother! Mom and I read your blog together last night…then, we found your whole blog with your life’s history on it! You should have told us earlier that it was out there! Boy, did I learn a lot about you in a few hours! Great to see that your life really began with my birth (it was your first article!). ;-)

Anyway, good luck in your efforts to lose 28% of you…but my question is, where will it go? Out into cyberspace?? And if you lose 25 years, you will be my little brother, age 15! Are you sure you want to be a teenager again??

Seriously, though, good luck, and way to go for really facing your demons! I’ve gained quite a few extra pounds myself since the divorce, but am hopefully planning to lose them this summer walking around Europe, trying to keep up with the other senior citizens!! Take care, and I’ll check in on you again! And as my counselor tells me, it takes about 30 days of doing something new to make it a habit, so hang in there until June!! I love you and miss you!

Your lil sis,

Jen

» by Jenny on May 07, 2006 at 10:31 AM | #

Dan,

Great to hear that you’re taking charge of your future. Would like to see you stick around and roll back the biological clock! As my Grandma used to say, “If you haven’t got your health, you don’t have anything.” I commend you for getting out there openly and soliciting accountability from your family, friends, & coworkers.

If you’re ever back in Minneapolis, it would be great to celebrate your success with a low-cal salad or somethin! : )

In Hoc,
Brad

» by Brad H. on May 07, 2006 at 08:01 PM | #

Dan,

“When we ask for help, we allow others to be helpful”. I am soooo proud of you, brother! Keep it simple. Just take it one meal at a time, one workout at a time, one day at a time. Stay strong, I love you Debby

» by Debby on May 09, 2006 at 02:10 PM | #

hi dan wanted to comment but no spaces available so will tag along on Jenny s i know she wrote long message but not sure it came up Anyway today yOu took your first BIG STEP It reminds me of when you were little and took your first baby steps I know you ll continue your big steps just as you did your little ones by taking one step after another until you reach your goal Congratulations on your start GO DAN GO We re all with you and you know how much I am because of how long it took me to type this LOVE YOU mom

» by Mom on May 09, 2006 at 03:13 PM | #

Way to be Dan man! I’m very impressed with your committment and have already seen great progress since you’ve started the program. Keep up the great work!

» by Jason on May 21, 2006 at 12:32 PM | #

Way to go Dan,

Do share your blog with as many people as you can, this is an eye opener for many people.

Best luck!
-Vinay

» by vinay on Jun 07, 2006 at 09:37 AM | #

This post is closed to new comments. Thanks to everyone who commented.

About this page

This page contains a single post from Daniel Boerner's blog, of which Boot Camp + Windows Vista = no more Airport Extreme reboots is the latest post.

Are there more posts like this one?

Possibly. Within this blog, this post is categorized under 2020-lifestyles-program and it was posted on April 28, 2006. Those would be good places to start looking for related posts.

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