Sorry about Quincy. It's tough to lose an unconditional friend / member of the family. It's one of my hesitations about adopting another dog.

Good advice on movement. I've seen some interesting studies on zone 2 exercise and mitochondrial flux. 'Zone 2', meaning your heart rate is up a bit, but you can still carry out a conversation. It's certainly time for me to do more of that - I've been too focused on 2000m rowing times.

Something that might spark an idea for someone else: I work on the third floor of an office building. Every time I take a bathroom break, I take the nearest stairs to ground level, then a second set back up - and needing the bathroom means I hustle... :-) TMI?