Category Archives: Healthy Aging

Building a Website with AI: A Retired Doctor’s Amazing Learning Adventure

When Necessity Became My Web Designer

Discover how building a website with AI, along with Google and YouTube, helped this retired physician rebuild For The Good Life on a modest budget—and rediscover the joy of learning something new.

There is an old saying: “Necessity is the mother of invention.”

In my case, I would add a few words:

Necessity—and a shortage of funds—are the mothers of learning, creativity, and innovation.

And that is how a retired physician with more time than money ended up becoming his own web designer.

Let me explain.

The Website That Started It All

I started my website, For The Good Life, at drgayao.com, back in 2014. It was originally hosted by iPage, and for many years it served me well. The website became my little corner of the internet where I could share thoughts about healthy aging, lifestyle, nutrition, medicine, and lessons I had learned during a long career in medicine.

Then came the plot twist.

Earlier this year, Network Solutions took over iPage. When I checked my credit-card statement, I discovered a charge of more than $800 for website management and data transfer.

Whoa.

For a retired physician who is essentially giving away health information for free, that was a little hard to swallow.

I contacted them and made it clear that I had not authorized the charge. More importantly, I decided that I did not want to continue having them host my website.

So I began looking for alternatives.

And that opened another can of worms.

How Much Does a Website Cost?

I found another company that could build and maintain my website. Their proposal was around $1,500 for building the site, plus ongoing maintenance.

Now, don’t get me wrong. I understand why professional website development can cost real money.

A simple small-business website can be relatively inexpensive to maintain—perhaps around $100 or so a year for basic hosting and domain expenses. But once you start adding professional design, specialized functions, security, e-commerce, databases, custom programming, maintenance, and other bells and whistles, development costs can climb into the thousands of dollars—and sometimes much higher.

But I wasn’t trying to build Amazon.com.

I just wanted a clean, functional website where I could publish my For The Good Life articles.

And preferably, I didn’t want the website to cost more than the good life itself.

So I decided:

There has to be another way.

Enter Google and YouTube—My Unpaid Professors

I started researching how to build a website from scratch.

This is where Google and YouTube became my unlikely teachers.

One thing I’ve learned about the internet is that Google and YouTube are incredibly useful—if you know what you’re looking for and, more importantly, if you know how to ask the right question.

That’s a bigger deal than it sounds.

If you type into Google:

“How do I build a website?”

you will be buried under an avalanche of information.

But if you ask:

“How do I transfer my domain to another hosting company?”

or:

“How do I build a simple blog website using AI?”

or:

“What are the essential pages every website should have?”

the answers become much more useful.

YouTube works the same way.

If you have a specific problem, there is a surprisingly good chance that somebody has already made a 12-minute video explaining how to solve it.

Of course, there is a catch.

You have to know what you don’t know.

That’s the tricky part.

It’s a little like medicine. A patient can tell you, “Doctor, I don’t feel right,” but the real work begins when you figure out what questions to ask next.

The internet is much the same way.

The quality of the answer often depends on the quality of the question.

Then I Discovered Building a Website with AI

While doing all this research, I discovered something that changed the whole equation.

AI could help build a website.

Instead of having to know every line of code or understand all the technical jargon, I could describe what I wanted.

The AI would ask structured questions:

What is the purpose of your website?

Who is your audience?

What kind of content will you publish?

What pages do you need?

What should the navigation look like?

What kind of design do you prefer?

And so on.

I answered the questions, described what I wanted, and watched the website begin to take shape.

It was almost like having a web developer sitting beside me—except this one didn’t drink coffee, take lunch breaks, or send me a $1,500 invoice.

Eventually, I had a new website built with AI assistance, including hosting and support, for about $8 a month.

Now, that was much more in my budget.

More importantly, I had a website adapted specifically for For The Good Life, rather than a generic site filled with features I didn’t need.

After a three-month hiatus while all of this was going on, I finally started publishing again.

I’ve already posted three new blogs, and slowly but surely, readers are beginning to find their way back.

The lights are back on.

AI Didn’t Do It All for Me

Now, before I make this sound too easy, let me add an important disclaimer.

AI is not magic.

You still have to learn how to use it.

There is a learning curve, especially if you’re not technically inclined.

Fortunately, I had some previous experience building and managing websites, so I wasn’t starting completely from zero. I understood some of the terminology and had a general idea of what I wanted.

That experience helped tremendously.

And I suspect something else.

The “website specialists” I was considering hiring probably use AI themselves in building at least some of these websites.

That’s not necessarily a bad thing. AI is becoming another tool in the toolbox.

But it made me wonder:

If I can learn to use the same tool, perhaps I don’t need to pay somebody else to hold the toolbox.

Technology Has Changed the Game

What fascinates me most is how quickly technology has changed.

Things that required specialized knowledge, expensive software, or professional assistance just five or ten years ago can now be accomplished by ordinary people with a computer, an internet connection, curiosity, and a willingness to learn.

That is remarkable.

And I feel fortunate to have lived long enough to see it.

I grew up in a time when information came from books, libraries, newspapers, encyclopedias, and—if you were lucky—someone who actually knew the answer.

Today, the world’s information is sitting in your pocket.

And now we have AI sitting right beside it.

For someone who loves learning, that is an exciting place to be.

But There Is a Catch

Of course, every powerful tool can be used for good or bad.

AI is no exception.

It can help someone write an educational article, design a website, analyze information, learn a new skill, or create something useful.

But the same technology can also be used by scammers, fraudsters, propagandists, and people who want to manipulate others.

And they have been quick to learn how to use it.

That means we cannot simply accept everything AI—or Google, YouTube, Facebook, or any other source—puts in front of us.

We still have to think.

We have to question.

We have to verify.

We have to ask, “Does this make sense?”

And when it comes to health information, that becomes even more important.

The Real Lesson

My little website adventure taught me something that goes beyond building a website.

Learning doesn’t have an expiration date.

You don’t have to be 25 to learn something new.

You don’t have to be a computer engineer to understand technology.

And you don’t necessarily have to have a big budget to create something worthwhile.

Sometimes you simply have to start asking questions.

Google can point you toward information.

YouTube can show you how something is done.

AI can help you put the pieces together.

But you still have to be the one doing the thinking.

That’s perhaps the most important lesson of all.

Technology can make us faster, but it doesn’t automatically make us wiser.

We still need curiosity, judgment, common sense—and occasionally, the stubbornness to say:

“There has got to be a cheaper way to do this.”

In my case, that stubbornness led me to rebuild For The Good Life.

And now I’m back to doing what I really wanted to do in the first place:

Sharing what I’ve learned, hopefully helping someone along the way, and enjoying the good life while I’m at it.

After all, retirement is supposed to mean having more free time.

Nobody said anything about spending all of it learning how to become a web developer!

"The greatest wealth is health." — Virgil

Laurence T. Gayao MD, DAAFP, BCEM                          For The Good Life

Strong Legs, Stronger Life: Why Leg Strength Matters as We Age

Want to Age Well? Don’t Forget Your Legs.

🦵 When Walking Across the Room Became a Victory Lap

Laurence Gayao MD | For the Good Life

If you ever want a crash course in humility, try having quadruple coronary artery bypass surgery and then discovering that walking across your living room now qualifies as an Olympic event.

On August 31, 2023, I had my bypass. I expected recovery to be tough — but I didn’t expect my muscles to file for early retirement. Between complications, medications, and multiple hospitalizations, I spent six weeks mostly in bed. My legs apparently interpreted that as: “Sir, we’re clocking out. Permanently.”

I watched my thighs shrink, my balance wobble, and my endurance evaporate. Getting out of a chair became a strategic operation. Taking a shower felt like climbing Mt. Apo. And during my first week of cardiac rehab, I had to use a wheelchair just to get inside the building.

For someone who spent decades telling patients to “stay active,” that was a humbling moment. Life has a funny way of making you eat your own advice.

Completed rehab after three months. Leg strength much improved
Celebrating my last day of cardiac rehab

But slowly — and I mean slowly — things changed. The wheelchair gave way to walking. Walking became easier. My balance improved. My endurance returned. And I was reminded of something I had told thousands of patients over the years:

“The human body responds to what we ask it to do.”

If we don’t use our muscles, we lose them. If we challenge them, they rise to the occasion — even in our 60s, 70s, and beyond.

🧘‍♂️ Why Being Sick Requires a PhD in Patience

Being dependent on others for basic tasks was harder than the surgery itself. Bathing, dressing, moving from one room to another — everything required planning, assistance, and patience.

And suddenly the word patient made perfect sense. We call sick people “patients” because recovery demands patience with your body, your doctors, your therapists, and especially yourself.

Your body heals on its own timetable — not yours.

🦵 Why Leg Strength Is Your Best Anti‑Aging Strategy

As we age, strong legs become the foundation of independence. They help us walk confidently, climb stairs, get out of chairs, maintain balance, and recover quickly when we stumble.

Weak legs, on the other hand, start a downward spiral:

less activity → less muscle → less strength → poorer balance → higher fall risk → even less activity

Breaking that cycle is one of the secrets to aging well.

🧬 Meet Sarcopenia: The Sneaky Muscle Thief

Sarcopenia is age‑related muscle loss. It can begin in our 30s and accelerate over time. It shows up quietly:

  • Walking slower
  • Struggling with groceries
  • Avoiding stairs
  • Difficulty rising from low chairs

One day you realize something that used to be easy now feels like a CrossFit challenge.

And here’s the kicker: when muscle goes, bone often goes with it. Sarcopenia and osteoporosis are like unwelcome siblings who show up at the same family reunion.

Muscles stress bones — and that stress keeps bones strong. Stop moving, and both weaken.

🧠 Strong Legs, Stronger Brain?

Research shows that older adults with stronger legs often perform better on cognitive tests. It doesn’t prove that squats make you smarter — but it does suggest that what’s good for your legs is good for your brain.

Your thighs aren’t just for walking. They’re metabolic engines that help regulate glucose and improve insulin sensitivity. They’re multitaskers — like OFWs who work abroad, send money home, and still manage to run a sari‑sari store on the side.

🏋️‍♂️ How to Fight Sarcopenia (Without Becoming a Gym Bro)

The best weapon against muscle loss is progressive resistance training — gradually challenging your muscles with:

  • Body‑weight exercises
  • Resistance bands
  • Machines
  • Free weights

You don’t need heavy weights. You don’t need a fancy gym. You just need consistency.

A good goal: 2–3 strength sessions per week. Start slowly. Build the habit. Give yourself 6–8 weeks. Your strength, balance, and confidence will grow.

And remember: Nobody gives trophies for grunting louder.

❤️ My Cardiac Rehab Lesson

Six weeks of inactivity nearly erased my leg strength. But with rehab, patience, and persistence, I rebuilt it.

That experience changed how I think about exercise:

  • It’s not about looking good in a mirror.
  • It’s insurance against frailty.
  • It’s preparation for the years ahead.
  • It preserves the simple joys — walking with your spouse, playing with grandchildren, traveling, gardening, shopping, or getting up from the couch without needing a battle plan.

🏁 The Bottom Line: Strong Legs = Freedom

Strong legs aren’t just about fitness. They’re about independence.

Move.

Challenge your muscles.

Build strength.

Maintain balance.

Stay active.

And start where you are.

If you haven’t exercised in years, don’t worry about where you should be. Start where you are.

 

 

Aging with Humor, Health, and a Little Help from Tylenol

Golden Years Suck? (A Self‑Deprecating Reflection on Aging and the “Medicare Generation”)

Laurence T. Gayao, MD, DABFP, BCEM

  • With Great Age Comes Great Humor!

    I’ve finally crossed the Biblical lifespan of three score and ten—plus one. At this point, I’m not sure whether to celebrate, pray, or ask for a refund. So the question is: Do the Golden Years suck?

Well, aging is the natural consequence of living. Many complain about growing old, but let’s be honest—some of our friends never had the chance. They took a permanent leave of absence, six feet under or in an urn. So if you’re still here grumbling about your knees, congratulations—you’re one of the lucky ones.

🧠 The Fear of Aging (Yes, There’s a Name for It)

In our society, we’re brainwashed early to believe youth, good looks, money, and material things equal happiness. This obsession has created a persistent fear of aging called gerascophobia.

But aging is a fact of life. If you live long enough, you will get old. The only way to avoid it is to die early—which, frankly, is a terrible retirement plan.

🎤 “Doc, These Golden Years Really Suck.”

When I was a young physician, an elderly gentleman told me, “Doc, these Golden Years really suck.”

Back then, I laughed. Now? I nod in agreement while reaching for my reading glasses, my joint supplements, and the heating pad I pretend is “just for comfort.”

You know you’re getting old when:

  • Conversations revolve around grandkids, medications, and “I used to do this and that.”
  • Getting out of bed requires a warm-up routine worthy of the Olympics.
  • The songs you loved are now sung by people who have retired—or died.
  • The mirror shows gray hair, thinning hair, missing hair, wrinkles, eye bags, and sagging skin that looks like it’s trying to relocate.
  • You forget where you placed things… or worse, where you hid them from yourself.
  • “Achy Breaky Heart” becomes “Achy Squeaky Joints.”

If that list made you uncomfortable, you might have a touch of gerascophobia.

⏳ When Life Was a Blur

Before retirement, life was a hectic routine—work, social media, church, alumni events, family time. Days flew by like a blur. Then one day I realized many folks older than me were passing away one after another. That’s when it hit me: I’m now part of the older generation.

I didn’t get a welcome party. Not even a membership card.

💡 Advice for the Younger Generation

More does not necessarily mean better. Happiness isn’t measured by:

  • How big your house is
  • How many cars you have
  • How expensive your car is
  • How many letters follow your name

Jim Carrey said it best:

“I hope everybody could get rich and famous and will have everything they ever dream of, so they will know that it’s not the answer.”

Let me paraphrase Scripture: What does it profit a man if he gains the whole world and misses being happy?

🎸 Learning Contentment (And Rediscovering My Guitars)

After joining the Medicare generation, I learned to be content with what I have. Retirement shrinks your income but expands your time. Suddenly, the desire for “more and more” fades.

I have ten guitars. Only after retirement did I finally have time to pick them up again. It feels refreshing not to be part of the rat race or to prove my self-worth.

🏃‍♂️ Keeping the Mind and Body Alive

John Adams said, “Old minds are like old horses; you must exercise them if you wish to keep them in working order.”

Retirement can be exciting. I learned how to build a website, manage it, and write blogs. YouTube became my university. I’ve written over fifty articles, reached readers in 106 countries, and gained over two thousand subscribers. I’m healthier now than when I retired—thanks to regular exercise and healthy eating with my wife Edith.

📌 Advice to Fellow Retirees

  • Nurture relationships — with your Maker, your family, and your circle of friends.
  • Invest in your health — your body and mind are God’s greatest gifts.
  • Learn something new daily — so you can be a blessing to others.

📜 A Psalm of Life (Longfellow)

Life is real! Life is earnest! And the grave is not its goal… Let us, then, be up and doing, With a heart for any fate; Still achieving, still pursuing, Learn to labor and to wait.

🌅 Afraid of Getting Old?

If you plan it well, these years may turn out to be the best time of your life.

“So teach us to number our days, that we may apply our hearts unto wisdom.” — Psalm 90:12

Your Fitness Doc