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Long Post so feel free to ignore.

As I get older I don't need rippling chest muscles or shoulder muscles but I do need rippling back, wrist and calf muscles.
So in port I go to the gym 3 or 4 times per week to do 3 types of training: Weights, HIIT Cardio, and, Old Mans Exercises.

My diet: Low Carb, no processed food, no or little sugar (except beer sugar ;) ).
Vitamin supplements: D3, K2, (taken at the same time); Zinc and Selenium (taken at the same time); Magnesium, Potassium, CoQ10

Most of my stuff is backed up by research but the Old Man Exercises have been devised by myself and freak out the Gym staff.

As I get older I am concerned with:
Heart: CAC Score - coronary artery calcium - which shows how much actual calcium has built up in my arteries (Very, very little).
Cancer: Cancer cells eat sugar to grow so I keep the sugar down.
Back pain: So I have exercises just for that.
Walking so slowly the Grim Reaper can catch me.
Falls: One bad fall can be catastrophic.

Problems: Back muscles dont actually exist where I need them! Theres no muscle that covers the lower back, the Lumbar Spine area. You don't believe me? Even Arnold Schwarzenegger NEVER had muscles over his lumbar spine!
Google "Bodybuilders Christmas Tree" and look at the images.
You can see their spines...!

All of the muscles are either side, above and below, but not on or around. Weird, huh?
The gap is called the christmas tree because thats what it looks like.

Philosophy: To use science to get the best benefit from the least effort and least time exercising.

Weights: The normal stuff that the gym junkies do but I try to do heavy weights to failure in 4 to 7 repetitions. Then some days light weights to 30 repetitions till failure then drop the weight and keep going till total failure.

HIIT Cardio: We are told to do a few hours of 'brisk walking' every week. But whats Brisk Walking? From the NSW Institute of Sport the idea is we need only have 15 minutes 3 times per week with the heart rate above 150 beats per minute. The difficulty is its desperatly difficult to get it up that high for that long... so they devised a method to trick the heart so it goes up and stays up with the least effort.
On a cardio bike set quite easy (about 5 or 6) I do a 7 second HARD as I can and then 13 seconds very soft, just my legs going around. Watching the cycles clock I do my hard bit at 20; 40 and; 00. Within about 2 minutes the heart rate is up. If it gets too high I cut from 7 seconds to 5 or 4 or even 3 seconds and increase, correspondingly the relax time. 15 minutes is not too difficult.
On the Treadmill walking I set the Incline to the maximum of 15% and the walking speed very low, 4.5kmph. As the heart rate comes up I keep dropping back the speed, not the incline. After 15 minutes Im down to 3.5 kmph - quite easy. 15 minutes no trouble.

Old Mans Exercises: These I have developed myself and get ridiculed by the 20 year old gym instructors.

Picking up dropped keys is done (until were being watched by a fitness guru) by bending down and picking the damn things up. NO! says the guru, I must squat down, back straight to pick up keys, or lift a small weight! But squatting down back straight I cant see the keys, all I can do is feel between my legs for them.
Tying my shoes is done with a bent back. Try tying your shoes with a straight back. impossible.
On a boat twisting whilst pulling is derigour. We all know its "bad" for us but what else can we do?
Instead of saying I can't do this, I have devised Old Mans Exercises so I get muscles to pick up keys, tie my laces and twist while I winch or haul up the halyard or get a bucket full of seawater up the side of the boat and down the companionway.

Bent Back Lifting.
Using the Back Extension equipment at the gym I'm told to keep my back straight... ok I do a few reps like that. But then I drop down chin on chest and back bent and slowly uncurl to horizontal.

Key Drop: I put a light weight on the floor and bend over with bent back and pick it up. Careful to use light weights!

Shoe tying: Situps with bent back.

Barbell behind the back: A light barbell behind my back and lifting it from butt to as high as I can go.

Wrist strengthen: Barbell to do a bicep curl but a bit lighter, after the first curl I open my hands and let the bar roll to my finger-tips then roll them back up into the next curl. Great for forearms and wrists.

Twisting Theres a new machine there i sit in it and twist my upper body. start with a small wieght and note I cant twist far... but now its getting better.

Old Man Jogging: on the street I do about 3kms in 15 minutes. Lil Old Man steps, Ive only just started and its not going too bad at all. Just short and slow.

Walking faster than the Grim Reaper:
We know from Hollywood that the Grim Reaper walks slowly with his scythe mowing down anyone he can catch. But in real life could this be true?
Yes!
And a few scientists tested men to find out that you must walk above 2 miles per hour/ 3kmph or the Grim Reapers gunna get you https://www.bmj.com/content/343/bmj.d7679
So if Im going for a walk of any type I make sure im doing more than 3kmph! simple.

Falls: With gym, walking faster, a few jogs and old mans exercises I am less likely to fall... and if I do my wrists are stronger to allow me to hit the deck without broken bones or ripping tendons.

Conclusion: I see lots of older folks who are unfit... but very very few 75 year olds who look like they work out. Ive started now with the long term view, investing in my health so I can enjoy my other investments.

Mark
Down in the Caribbean we see these local guys who seemingly have perfect bodies, lean and strong, not like body builders they look balanced and tough. I remember seeing one in Grenada walking down a beach early in the AM. At first I put him at 16, but slowly realized he was more like 60.

Their aren’t many of them, but more than a few. I assume they are all Rasta but that might be wrong. I find them amazing!
 

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Chef have had several versions of lazy jacks. Have caught battens on them. If you don’t bring them forward and loop around reefing hooks they can be a PIA. The cover attached to the boom was awkward on some the versions I’ve had. Unlike a Dutchman they don’t control the sail. Nor do they cause the sail to fold. The Dutchman prevents the main from flopping around during an evolution which is nice. In fact the main will shimmy down even when not directly into the wind over time. I replaced the 400lb fishing line this year because it was 5 years. Took me ~ an hour. Haven’t heard of people breaking that line. You ease off on the topping lift while sailing so there’s no chafe on the sail. You do get dirt lines on the sail if there’s air pollution in your mooring spot. For us it cleared once down in the tropics. I mostly single even with the bride on the boat. Big thing for me was I can release the halyard then go on to other things. The main will come down and be controlled with no further input. Once moored/anchored/ in the slip and can then sort things out if necessary.
If we downsize to below 40’ would think about having the shafer system. Like the idea of the track pivoting aft of the mast. A sistership has it but tells me the sail pulls out of the track when in a blow and reefing. He thinks their great up to 40’ but forces become to great after that. Another sistership has the leisure furl. He hates it. Works fine but after a few days of hard sailing needs to be retuned. He doesn’t understand it as he’s marked where everything is and he says nothing moved but the angle becomes incorrect.
I use my vang a lot. So in boom would take getting use to.

I guess the two versions of Lazy Jacks you had were inferior. Our EZJacks ( now jiffy Jacks). Cannot be in the way to hook a batten like the inferior Lazy Jacks) . Why you may ask.....because when you raise the sail they are held along the mast. We have a quantum 4 full batten loose footed sail and have never had an issue hooking. A batten.

The second part about the flaking of the sail . Our EZ Jacks when deployed
Are from the mast back with a narrow chute for the sail to drop in. I have seen the Harken and other Lazy jack systems deployed from the spreaders which don’t work as well.

So our jacks have been up for 18 years. Never had to replace or adjust yet. Not every five years....never.

No special slits in the sail cover....no holes in the sail . It’s bad enough we have 8 already for the reefing lines.

So the jacks are against the mast when we raise the sail, so no hooking the battens,.how do they deploy when you want lower, easy peasy ....two lines led back to the cockpit.

When the sail drops....it can sit in it’s flaked situation till we dock or anchor.
Great for a single handler. I have friends who have had their monofiliment breaks when the sail was down and the sail flops all over the deck.

Lastly cost . $350 and one time rigger fee of less than $100 as it only takes an hour to rig. What does a Dutchman cost to install....and replace every 5 years. How much extra for the digger every 5 years? How much for the specified sail cover.? How much for the reenforced holes in the sail.

I think the Jiffy/ EZ Jacks are probably cheaper too overall.

The Dutchman is a great system If I had to choose between it and regular Harken Lazy Jacks....it might be a tougher choice for the batten hang up you mentioned . But you can choose a good jack system. BYW the have demos at all the major boat shows like Annapolis and Newport.

I have no affiliations with any of those companies.
 

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I guess the two versions of Lazy Jacks you had were inferior. Our EZJacks ( now jiffy Jacks). Cannot be in the way to hook a batten like the inferior Lazy Jacks) . Why you may ask.....because when you raise the sail they are held along the mast. We have a quantum 4 full batten loose footed sail and have never had an issue hooking. A batten.

The second part about the flaking of the sail . Our EZ Jacks when deployed
Are from the mast back with a narrow chute for the sail to drop in. I have seen the Harken and other Lazy jack systems deployed from the spreaders which don’t work as well.

So our jacks have been up for 18 years. Never had to replace or adjust yet. Not every five years....never.

No special slits in the sail cover....no holes in the sail . It’s bad enough we have 8 already for the reefing lines.

So the jacks are against the mast when we raise the sail, so no hooking the battens,.how do they deploy when you want lower, easy peasy ....two lines led back to the cockpit.

When the sail drops....it can sit in it’s flaked situation till we dock or anchor.
Great for a single handler. I have friends who have had their monofiliment breaks when the sail was down and the sail flops all over the deck.

Lastly cost . $350 and one time rigger fee of less than $100 as it only takes an hour to rig. What does a Dutchman cost to install....and replace every 5 years. How much extra for the digger every 5 years? How much for the specified sail cover.? How much for the reenforced holes in the sail.

I think the Jiffy/ EZ Jacks are probably cheaper too overall.

The Dutchman is a great system If I had to choose between it and regular Harken Lazy Jacks....it might be a tougher choice for the batten hang up you mentioned . But you can choose a good jack system. BYW the have demos at all the major boat shows like Annapolis and Newport.

I have no affiliations with any of those companies.
We have traditional lazy jacks on our 35 footer (244 sq ft main) and they work reasonable well. That is, well enough that I haven't had a strong urge to replace them with another system after 23 years.

While the sail doesn't flake itself like a Dutchman system would, it is adequate under reasonable sailing conditions. What has made life easier is installing single line reefing with halyard and reefing lines led to the cockpit. (We did that 12 years ago after the admiral got uncomfortable handling the boat while I went forward to put in a double reef while beating into a 29 kt breeze. That was our first accommodation to our advancing years as sailors.) If conditions are snotty, you likely would have reefed the sail. In that case, the reefing lines are stretching the sail and helping to semi-flake the sail before it is lowered.

Since there is a lot of drag on the lines with this system, it helps to have blocks for the single line reefing on the sail--ours are the yellow Karver blocks shown in the first thumbnail in which a single reef has been executed. The second thumbnail shows the deck arrangement for the single line reefing (2 reefs) plus the main halyard. With the dodger (not shown) installed, it is necessary to use a short winch handle, which became a pain, so we bought a Winchrite electric "cordless winch handle" to use in our old age.

The other secret weapon in our arsenal is a substantial below deck autopilot that can handle the boat when the wind pipes up and you are single-handed or your crew has limited capability. The first thumbnail was taken while underway to Block Island with my then 8 and 12 yr old grandsons as my only crew, after I had set a single reef as a hedge against the winds picking up.
 

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I've been avoiding doctors since I got to the age where they feel obligated to find something wrong to fix. Their first question is always "What medications do you take ?" when you answer none they give you the fish eye.
There are better docs out there. My doc will not prescribe a med, unless it's really necessary. He especially dislikes antibiotics, unless absolutely necessary. It kills me when I hear someone say they have a sore throat, call their doc and the doc phones in an antibiotic to the pharmacy. WTF!

My doc really is unique. We spend 45 mins together on my annual physical and I'm in very good overall health.

Find a doc like this!
 

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Discussion Starter #47
Minni, that sounds great.... but the reality of medicine today is very different. GP Doctors typically are sitting a a computer... looking at varous values from tests.. BP, heart rate, blood panels... They barely every actually touch you... don't ast you do stand or bend or walk.. observe your body's mechanics. If you have a compliant they send you to a specialist who may do some imagining but little more.

This is driven by the "financial model" largely created by insurance providers. Drs want to cover their butts but seem to not actually do much but measure. Some push meds others not so much.
 

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My doc is the only person in his office. He has a part time non-medical receptionist, but no nurse, no PA, not other docs. Just him. He doesn't draw blood, you stop by the lab a few days before the exam and my doc has the results when you arrive. Our local hospital has a portal that engages every professional in town. He has access to every report from every other doc I may see, along the way. He has his tablet with him in the exam room to take notes and look up my past records. He prefers non-emergency communication through the messaging system inside this secure portal, rather than leaving phone messages. You can also make your own appointment this way.

He's very engaged in modern medicine and the local physician networks. He's currently the President of some local group of docs, so he is a great resource for competent specialist referrals. In my past, I could tell I was just being sent to a buddy.

It's really a great new model. He may sound like a 20 yr old, but I'd say he's early 40s.
 

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Discussion Starter #49
My doc is the only person in his office. He has a part time non-medical receptionist, but no nurse, no PA, not other docs. Just him. He doesn't draw blood, you stop by the lab a few days before the exam and my doc has the results when you arrive. Our local hospital has a portal that engages every professional in town. He has access to every report from every other doc I may see, along the way. He has his tablet with him in the exam room to take notes and look up my past records. He prefers non-emergency communication through the messaging system inside this secure portal, rather than leaving phone messages. You can also make your own appointment this way.

He's very engaged in modern medicine and the local physician networks. He's currently the President of some local group of docs, so he is a great resource for competent specialist referrals. In my past, I could tell I was just being sent to a buddy.

It's really a great new model. He may sound like a 20 yr old, but I'd say he's early 40s.
Sounds great but a rarity. We are covered thru wife's union... 1199. So there is a network of providers. It's extensive but it's a corporate model. I suspect most medical care is dispensed via a corporate model. Never any preventative medicine... excels at repairing broken stuff.
 

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Have single on first two reefs. Double on third. Single is a PIA. Have expensive blocks sewn into sail. Dyneema lines. Fancy dan turning blocks on deck. Everything to reduce friction.friction is very low and you can pull the lines by hand alone. But as line comes down from block on luff of sail it catches on the sail near the boom. Sometimes you need to go forward to clear it. Takes a second but in wind means changing you change your clip to the jack line to do it. Takes longer to do that then the job.
Also if you have crew you need to teach them how to flake lines with no twist. The video with the wacko Brit works best. Always amazed how many”experienced “ sailors don’t know how to flake a line. Also find easing a bit of halyard and pulling in a bit of reef line works best. Find it best to NOT use a winch.
The third reef is a joy. Sometimes if I’m alone on deck will skip the second as the third is so easy.
Overall happy with the system. By myself I can safely raise, reef, and strike. If any component fails I can jury rig. I don’t need the powered winches but it’s nice to push a button to raise the main. Worse case if the winch died or totally failed I can jump it and suspect I’ll be able to into my 80s. We’re set up so can reef from the cockpit or switch entirely to the mast foot with necessary cleats in place for old time slab.
I thought a lot about setting the boat up to be able to sail her into my twilight years. So far so good.
Some design features are helpful. The narrow cockpit with natural handholds everywhere. The handhold running the whole back edge of the hard dodger and around it’s sides. Handholds on the hard Bimini supports. The plethora of handholds below. The absence of hard edges just radius curves. The high degree of natural light in nearly all spaces. Find good light increasingly important as I age.
Think as you go through the boat shows make believe you just strained your back. Put on your readers to obscure your vision. Then move around making believe your doing typical evolutions. You can tell the sailors from the tire kickers. The sailors spend their time on deck first. Checking sight lines. Sitting and standing every where. Examining all the spaghetti and rigging. When they go below they lay down everywhere. Check out the galley and head in detail. If they’re smart image themselves on that boat in twenty years.
Instead of the production builders going bigger and faster sure would like more new designs aimed at easier, simpler, more durable and safer to live on while traveling around.
 

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Sounds great but a rarity.......
It is. No doubt my doc has chosen a lifestyle he prefers too. I bet he's not maximizing his earnings, rather he gets to spend more time raising his kids. That's not a choice confined to docs, most folks won't make the choice he made. Some will.

In my previous home town, I was ingrained in a "medical group". It was a conglomeration of every version of general and specialist doc there is. The docs were attracted to the group for the business infrastructure that most docs seriously struggle with and for the equity in the whole practice, not just their own. This group had the reputation of only allowing the best to be in the "group" so it was desired by the docs and sought after by the community. Still, it was a machine. Huge waiting rooms, churn them over. Lots of prescribed surgery. Prior to find my current doc, I thought it was the best choice. I know better now.

Many, many years ago, I recall a local doc tried to create a new business model. For $2k per year, you could become a client in a closed practice of some number I don't recall. He would not take insurance, but he would provide one thorough preventative visit per year and be available for all routine diagnosis and treatment, along with consulting for any disease you may contract and provide counsel on your specialist treatment. No additional charges. If you needed a specialist, he'd refer you and, of course, you'd likely need insurance for that. The idea was that he thought he could make an honest living and focus on the general health of his patients, he'd be more of a health partner rather than try to run the factory or deal with the insurance companies various reimbursement rates. It sounded like a great idea to me, although, obviously only for the relatively wealthy. It didn't work. My doc is the closest I've found, but he works within the existing model. I do have co-pay and deductibles, which I gladly pay for the extra attention and followups.

BTW, my doc left one of those "groups" to start his own practice in his mid-late 30s.
 

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We have traditional lazy jacks on our 35 footer (244 sq ft main) and they work reasonable well. That is, well enough that I haven't had a strong urge to replace them with another system after 23 years.

While the sail doesn't flake itself like a Dutchman system would, it is adequate under reasonable sailing conditions. What has made life easier is installing single line reefing with halyard and reefing lines led to the cockpit. (We did that 12 years ago after the admiral got uncomfortable handling the boat while I went forward to put in a double reef while beating into a 29 kt breeze. That was our first accommodation to our advancing years as sailors.) If conditions are snotty, you likely would have reefed the sail. In that case, the reefing lines are stretching the sail and helping to semi-flake the sail before it is lowered.

Since there is a lot of drag on the lines with this system, it helps to have blocks for the single line reefing on the sail--ours are the yellow Karver blocks shown in the first thumbnail in which a single reef has been executed. The second thumbnail shows the deck arrangement for the single line reefing (2 reefs) plus the main halyard. With the dodger (not shown) installed, it is necessary to use a short winch handle, which became a pain, so we bought a Winchrite electric "cordless winch handle" to use in our old age.

The other secret weapon in our arsenal is a substantial below deck autopilot that can handle the boat when the wind pipes up and you are single-handed or your crew has limited capability. The first thumbnail was taken while underway to Block Island with my then 8 and 12 yr old grandsons as my only crew, after I had set a single reef as a hedge against the winds picking up.
We are set up exactly like Seascape. It’s so easy to reef this way.

Most sailors on SN are like this. No assisted electric winches, . Its a great setup for short handed sailors or with unexperienced crew. Reefing early takes the quirkiness of sailing in progressively heavier winds and the weather helm being over canvassed causes. I see many sailors just jumping wind with relaxed main sheets as the wind progresses. The sails look Un trimmed , because they are , in order to ease their weather-helm.

We see this often. My wife who has become very astute in comparing our sails set and sailing angle compares our set up with others and constantly asks comparative questions.

Reefing is one of the most important learned techniques for newer sailors to learn. It can make the difference from having a rebellious or frightened crew watching the helmsman struggle with control or a stable easy ride. It’s amazing to see so many different set ups to handle wind 15-25 knots.

Some reef..... some open up their main angle .... some forgo the main completely and jib sail...... and some motor and just give up if they must go upwind.

While I am a strong proponent of ASA courses, I don’t believe they teach enough sail theory. I obtained mine by sailing with other sailors who were willing to explain their approaches. It sometimes has to go with a persons way of learning. Many believe by passing courses and reading lots of technical manuals that’s what’s helps them. Others take a more show me experienciential approach.

Reefing I believed best learned by doing. Each boat and sail combo handle it differently, but if you don’t try it, you don’t learn it.

To reef it needs to be as easy as possible for people to do it.
 

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Ease of reefing is one of the advances in sailing technology since I began sailing in the 70s that makes handling larger boats possible by a senior husband-and-wife team. First is a roller furling genny of course. Second is a good slab reefing system on the main. My current boat came with two reefs and a two-line system on each with lines brought back to cockpit. Works well. One feature of the Dutchman system that gets overlooked (though SanderO has mentioned it) is that the when reefing, the system flakes and holds the sail on the boom as you lower the main for reefing. No need for those ties in the middle unless you will be reefed for a very long time.
 

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Never used the ties. Was taught early on the ties produces significant wear on the sail even under a cover. On prior boats when sail ties were necessary never pulled them tight. Ideally you want your folds to be radii not sharp edges and no crinkles in the sail. It’s when sails are sharply bent that fibers break and coatings crack. That’s why some race boats just take their sails off or leave them hanging even if it means they hang under the boom. Obviously not practical on cruising boats or bigger boats. One of the pluses for in mast or in boom is no folds and less sun exposure.

Another advantage of the Dutchman is the sail is controlled and not flopping around while raising or reefing. This means much less noise (that scares the bride) and the sail doesn’t need to be completely perfectly unloaded throughout the process. Of course the vang is completely off and the main sheet loose but as you rock and roll in a seaway it’s quite helpful because the boom wanders around. Mostly do stuff myself so there’s no one at the helm. We ease the topping lift once done so the Dutchman lines put no stress nor chafe the sail.
 

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Discussion Starter #55
Reefing of course get's the boat a better sail plan for the stronger winds. It should be noted that MOST of the issues for sailing in heavy weather ARE the waves not the winds. Even reefed your boat will be thrown around by the wave action. And the wave period if regular and not confused... will be more comfortable with a matching waterline length.

More than high wind speeds... it's the wave height shape, direction that makes for comfort and control issues. Of course having a slight weather helm is desirable. People get sea sick from wave action not wind speed. Sure they are related. But it's the sea and reefing can do nothing about that.
 

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I have the knee thing. Ripped my meniscus 2 years ago doing construction work ( on my own house) and it turned into arthritis and general destruction. Still walking on it. No running or jumping. Or squatting. There is a synthetic replacement in clinical trials, if I can make it long enough for the approval.


You guys are not in cognitive decline. I have some old family members and the sharp older ones are almost 100% and the declined ones are in a vague la la land. Its a pretty marked difference.
 

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When I say row I mean row. Have a sliding seat cf Whitehall rowboat....
Yes, I took it that way. Good on you!

I have a friend that gave away a Torquedo because he preferred rowing. He is good at it.
 

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... You guys are not in cognitive decline. I have some old family members and the sharp older ones are almost 100% and the declined ones are in a vague la la land. Its a pretty marked difference.
Even for those off us with no pathology, this is a big deal. I thought sailing and writing were keeping me sharp. Then I took on a large engineering consulting project and learned just how much I had slid both in speed and project organization. Within a few months I was up to speed, but there is no substitute for constantly challenging the mind. Of course, there is the stress. But the difference is it's not a career job that I have to sweat loosing. It's "good" stress, like exercise.
 

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My doc is the only person in his office. He has a part time non-medical receptionist, but no nurse, no PA, not other docs. Just him. He doesn't draw blood, you stop by the lab a few days before the exam and my doc has the results when you arrive. Our local hospital has a portal that engages every professional in town. He has access to every report from every other doc I may see, along the way. He has his tablet with him in the exam room to take notes and look up my past records. He prefers non-emergency communication through the messaging system inside this secure portal, rather than leaving phone messages. You can also make your own appointment this way.

He's very engaged in modern medicine and the local physician networks. He's currently the President of some local group of docs, so he is a great resource for competent specialist referrals. In my past, I could tell I was just being sent to a buddy.

It's really a great new model. He may sound like a 20 yr old, but I'd say he's early 40s.
Found an insurance plan and Primary Doctor similar to what you describe. Got a letter from the doctor's office two weeks ago stating he was going to join a nearby University Medical group. So visits will not covered by my insurance plan with just a co-pay after September. :( So I either find a new doctor in my plan or pay out of pocket and stay with him until I get on Medicare (which he does take). Just when you think you've got things setup nicely something pulls the rug from under you.
 

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I've been avoiding doctors since I got to the age where they feel obligated to find something wrong to fix. Their first question is always "What medications do you take ?" when you answer none they give you the fish eye.
Then I tell them about some weird pain I have. And he looks me in the eye and says “So how’s your pee, have a good stream?”

They are like an old pound lizard, they have a set and they stick to it. Don’t throw them off with something weird.

Once the topic came up and my Dr. said that, at that time, for the last 6 weeks 90% of his patients where there for the flu. So I can see that they get caught in a routine.

But it’s kinda neat when the intern says “Gee, I want to have your body when I’m that age.” Also kinda creepy too because I don’t think I’m in really great shape. You wonder what their standard expectation is.
 
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