The Jedburgh Podcast

Fran Racioppi

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Jul 11, 2023 • 35min

#106: Why the world says move less and eat more - Nutritional Strategist Dr. Mike Roussell (Sandlot Jax & GORUCK Games 2023 Series)

Why is nutritional discipline so hard? Seriously? Most of us already know what healthy food and healthy eating habits look like. But why do we quit, or never even start, on our eating plan before almost anything else along our journey towards physical, mental and emotional well-being?  Nutritional strategist Dr. Mike Roussell joins Fran Racioppi live from the Sandlot Jax Fitness Festival and the 2nd Annual GORUCK Games to explain why we quit on nutrition well before we quit on exercise itself. They explore his strategy around the mental aspect of nutrition, the psychology of cravings, hedonic hunger, and all the things that keep us from maintaining nutritional discipline. More importantly, he reminds us how simple and uncomplicated proper nutrition can really be if we’re just willing to commit to it; even if it’s not perfect. From a performance perspective, what we put into our body is often the final few details that separates the good from the great, so take a listen or watch their conversation, then make a few different decisions to improve your nutritional discipline. Learn more about Dr. Mike Roussell on the web and on social media.  Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Welcome to the Jedburgh Podcast 2:20 Why is it so hard to be disciplined in nutrition?5:22 How the different types of hunger affect our consumption9:30 Why we struggle with our food choices16:08 The science behind the nutrition mindset19:20 How to setting realistic goals24:11 The next nutrition breakthrough28:15 Dr. Rousell’s Three Foundations to Success  Quotes: “Why do we have that difference in our brains between this total hard core commitment on the exercise side, and just this fleeting commitment on the nutrition side?” (3:48)“If you’re eating the right foods, you actually get to eat a ton.” (9:10)“I’m not a big fan of food guilt.” (10:38)“The world is out to make you move less and eat more.” (14:41)“When you say ‘hey I’m gonna eat healthier food’ you’re literally saying “I’m going to eat things that don’t taste as good.” (17:15)“When I feel my motivation or my effort waning…I read the visceral goal narrative.” (23:35)“What’s the thing that’s holding you back. Not the 50 things that we could do. What’s the thing that we could do that’s going to make the biggest difference.” (27:48)  Dr. Mike’s Three Daily FoundationsProtein at every mealExerciseFruits and vegetables at each meal This episode is brought to you by Jersey Mike’s, Compass Workforce Solutions and GORUCK.
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Jun 30, 2023 • 1h 4min

#105: Objective Secure: Green Beret Nick Lavery On Finding Success One Small Milestone At A Time (Sandlot Jax & GORUCK Games 2023 Series)

“Objective Secure” doesn’t mean the mission is complete; it means one milestone has been unlocked and it’s time to prepare for the next one. Whether you’re a Green Beret or just trying to navigate life, your mission is going to be achieved by securing one objective after another along your path to achieve your goals. To close out day one of 2023 Sandlot Jax & GORUCK Games, Fran Racioppi is joined by Green Beret Nick Lavery; the first above the knee amputee to return to combat on a Special Forces Team and the author of Objective Secure. In this  sunset discussion Nick shares his perspective on persistence in the face of failure and success, and why periods of pain and discomfort are opportunities to excel. Nick comes to grips with the decisions he made balancing rapport with complacency that resulted in the insider attack in which he lost his leg when an Afghan partner opened fire on his team. He shares his recovery story and how the small goals he set for himself along created the path to his return to full combat duty; something no other Green Beret had been able to achieve. And he shares why we need our own personal versions of “the dungeon;” the place we go to focus and put in the hard work to achieve our goals. Get your copy of Objective Secure and learn more about Nick Lavery on the web and on social media.  Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Welcome to the Jedburgh Podcast; we met in a bar!5:12 Why moments of discomfort are opportunities to excel12:00 Nick gets shots by an Afghan Army Soldier20:20 Nick saves his own life23:00 The Objective Secure mindset28:04 The road back to combat runs through the dungeon38:44 Persistence in the face of both failure and success41:52 Return to Afghanistan and the acceptance of average47:26 Why we need failure and other people56:50 Nick’s three daily foundations to success Quotes:  “I just saw these moments of pain and discomfort and suffering as moments to excel.”  (6:29)“Skill is only earned through thousands of hours of hammering down on a particular craft.” (8:23)“When you see the wrong thing happen hundreds of times and there’s no negative effect, you can become complacent.” (15:07)“There’s still work to do. There’s always something you can do.” (21:37)“It’s focusing on that 25 meter target knowing it’s in line with the 300 meter target.” (25:11)“Persistence also applies with continuing to move forward in the face of milestones; in the face of success” (40:01)“The wisdom is located in getting it wrong.” (47:46)“Success is nothing more than the sum of small efforts performed daily.” (54:58) This episode is brought to you by Jersey Mike’s, Compass Workforce Solutions and GORUCK.
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Jun 28, 2023 • 47min

#104: Building America's Next Courageous Leaders - +More Perfect Union Founder Jake Harriman (Sandlot Jax & GORUCK Games 2023 Series)

America’s leadership is more politically divided and divisive than almost anytime in our nation’s history. We sit at a generational and societal crossroad that will require leaders of courage, unity and vision to emerge and take charge in the best interest of the country; not for their own fame and fortune. +More Perfect Union Founder and CEO Jake Harriman spent years abroad solving world hunger and the effects of violent extremism, only to return home to a divided America; something this US Marine has vowed to change. Jake joins Fran Racioppi in the back of the 1944 Dodge live from Sandlot Jax & GORUCK Games 2023 for a conversation on the state of America today, and why he thinks military Veteran leadership in politics is the key to unifying the fabric of America. Fran and Jake dive deep into the driving factors for disunity, such as social media, generational change, and the loss of agency in our leaders who have too often become beholden to the extremes, forgetting about the 70% of the population who live in the center. Jake defines the perfect centrist leader and Fran presses him on how everyday Veterans with a passion for change can overcome the funding and support barriers to entry to jump into political races nationwide.Learn more about +More Perfect Union on the web and on social media. Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.Highlights:0:00 Welcome to the Jedburgh workout2:23 Solving societal problems in the “Grey Zone”9:32 Jake fails in Kenya12:25 +More Perfect Union mission to close the divide in America17:28 Why we need Veterans in politics20:52 The role of social media in fueling political divide25:17 The role of regulation in social media vs the First Amendment31:52 How does a Veteran fund a campaign to get involved?35:27 What does a centrist leader look like today41:00 Jake’s daily three foundations to successQuotes: “The aid groups could not reach people because in these gray zones it’s too dangerous.” (3:28)“The best ideas I ever had when I was in these communities came from the leaders I worked with.” (8:14)“I didn’t recognize the country we left to fight for.” (13:13)“Our political system is set up to incentivize the most extreme behavior to win.” (14:57)“We gotta do one more tour here at home to help save this country.” (18:02)“The algorithms that drive profits are the ones that fuel hate and fear.” (23:48)“70% of the country is in the middle…and they want change.” (34:40)This episode is brought to you by Jersey Mike’s, Compass Workforce Solutions and GORUCK.
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Jun 27, 2023 • 33min

#103: From Janitor To Tech Leader: Wodify Founder and CEO Ameet Shah (Sandlot Jax & GORUCK Games 2023 Series)

The most successful businesses solve a need. The most successful entrepreneurs identify opportunities and display the courage to take action; even if just to prove they just might succeed. Ameet Shah started his professional career as a janitor at Mars Chocolate. Today, he is the Founder and CEO of Wodify; the fitness industry’s leading customer retention platform. In this opening conversation from Sandlot Jax & GORUCK Games 2023, Ameet climbed into the 1944 Dodge WC-51 for a conversation with Fran Racioppi on his vision to empower CrossFit athletes to better track their workouts while providing CrossFit box owners the ability to manage and organize their processes and clients. Ameet explains the mental hurdles tech visionaries must overcome to develop a product that requires mass adoption and Fran challenges him to explain why bootstrapping the company has been a top priority and a key ingredient to profitability.  Through its multiple services from customer retention to tracking to event planning, Wodify is breaking the mold in fitness software, showing everyone there is no such thing as “gymtimidation” and is now making its mark in Jiu-Jitsu. Learn more about Wodify on the web or at the 5000+ gyms that trust Wodify to run their business.  Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.Highlights:0:00 Welcome to Sandlot Jax 20232:33 What you learn from starting a career as a janitor at Mars5:21 From engineering to software consulting8:00 Overcoming excuses to build Wodify11:02 How Wodify solves problems for owners and athletes15:09 Solving the funding the challenges for software companies18:43 How each Wodify product supports the athlete and owners20:48 How Jiu-Jitsu dojo’s use Wodify26:37 Three Daily Foundations to Success Quotes: “I was, believe it or not, a competitive janitor. I would say ‘my toilets are cleaner than yours….and people noticed.’” (4:03)“You can learn something from anyone, anywhere, in any situation.” (5:16)“I literally had no business model in mind, I just wanted to see for personal satisfaction could I do it.” (10:03)“I wanted full control on being able to do what I thought was right.” (16:23) “The sooner we can get it out there. The sooner we can get the feedback to find out that its a bad idea, the sooner we can stop and pivot.” (20:23)“Our ultimate vision is to have the best customer retention platform in well-tech.” (26:30)Ameet’s Three Daily FoundationsInvest in personal timeBe responsible and accountable to those who count on youRemind yourself how lucky you areThis episode is brought to you by Jersey Mike’s, Compass Workforce Solutions and GORUCK.
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Jun 24, 2023 • 27min

DREW's WOD: Jumping In with Project D.R.E.W. & CrossFit Saol

Hero WODs come in all shapes and sizes; but every CrossFitter knows the greater the burn the stronger the bonds. “DREW” is quickly proving to be one of the most memorable for both its physical challenge and the story behind the workout. “DREW” is named in honor of CPT Drew Ferguson, who lost his battle with mental health after a distinguished career as a Green Beret in the Army Special Forces. Fran Racioppi sits down with Drew’s cousin Mike Winnen and the owner of CrossFit Saol Clint Weigel to share Drew’s workout, why 13 is so important and what it means to have both a buy-in and buy-out. All proceeds of DREW go to Project D.R.E.W., a Cleveland-based program bringing Veterans and songwriters together to tell their story through one of the most unique methods ever experienced; creating a song about your life. Fran, Mike and Clint relive Fran’s life changing experience at Project D.R.E.W. captured in last fall’s Episode 80 and tie in his song “I Press On.” In our battle against mental health struggles, it’s critical to build communities and share in ways that are memorable and long-lasting. If you struggle with mental health related concerns, reach out to Project D.R.E.W., get involved with your local CrossFit gym and strive to change your life one small step at a time. You are not alone. Join us this July 1st for DREW! Check out The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.Highlights:0:00 Welcome back Project D.R.E.W. 4:16 CrossFit Saol embraces Drew’s WOD5:44 Designing Drew’s WOD progression of 138:08 How CrossFit builds community to strengthen mental health13:46 All proceeds from Drew’s WOD go to Project D.R.E.W19:06 Drew’s Song - “I Know A Place”Quotes:“It’s probably been in the works in my mind for a few years now; since we lost Drew.” (2:25)“I just wonder, had he found a community like CrossFit Saol and like at the barn with Project D.R.E.W. What might have been.” (6:21)“Your suffering with them and then the cause of it is for all you guys to be better and healthier together.” (10:42)“I do believe, fundamentally, CrossFit is for everyone.” (12:52) “What we can do is sit and listen, and be present.” (16:07)This episode is brought to you by Jersey Mike’s and Compass Workforce Solutions.
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Jun 10, 2023 • 33min

Delete The Adjective: Jumping In with Army Ranger LTC Lisa Jaster

Ranger School is the premier leadership development program in the US Army for tactical level leaders. It’s also the most grueling physical, mental and emotional challenge a Soldier can face. Many will try; but only a few will earn the coveted Ranger tab…a designation that for decades could only be sought after by male soldiers.In this episode, Fran Racioppi brings back fellow Ranger LTC Lisa Jaster; the third female to ever graduate from US Army Ranger School. Lisa is now the author of Delete The Adjective, A Soldier's Adventures In Ranger School. Lisa shares her journey as she failed each phase multiple times, only to request to try again. They talk about the importance of setting standards based on the requirements of the job instead of what we think a gender is capable of achieving. Fran defines the importance of a never quit attitude while Lisa shares her quit criteria. Adjectives live all around us, but only when we choose to use them to describe us instead of define us, is when we truly are ready to lead no matter the challenge. Special thanks to Longtab Brewing Company for hosting this conversation from San Antonio. Learn more about Lisa Jaster and pick up your copy of Delete The Adjective today!Check out The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.Highlights:0:00 Delete The Adjective from Long Tab Brewing Company3:28 Adjectives describe you; they don’t define you4:15 Why go to Ranger School as the first woman8:46 The importance of the single standard12:51 The red tape of gender integration at Ranger School17:25 Life lessons from Ranger School23:30 Training leaders through following Quotes:“By deleting the adjective I’m not trying to be an ‘it’.” (3:33)“I didn’t want to prove something, I just wanted to say ‘hey listen, we’ve been serving next to you.” (5:40)“The military isn’t looking for the fastest. They’re looking for a standard. One standard based on the job that needs to be done.” (11:03)“Would I want to share a foxhole with this person? Yes or no?” (14:53)“Those little pieces of adversity give you the tools you need to deal with the big pieces of adversity down the line.” (21:36)“At Ranger School I wrote out my quit criteria.” (26:33)“If you quit; even if you never quit anything again; you’re still a quitter.” (27:49) This episode is brought to you by Jersey Mike’s, Compass Workforce Solutions, GORUCK and Rhone.
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Jun 1, 2023 • 38min

#101: How to Brew Great Beer The Special Forces Way - Longtab Brewing Company Founder Dave Holland

The Original Special Forces Regiment needs a beer named The Originals. Then again, so does Det-A, Pineland, The Tribe, and of course the Jedburgh. Fran Racioppi travels to San Antonio to spend the day, and share a Jedburgh beer, with fellow Green Beret and Founder of Longtab Brewing Company Dave Holland. Dave founded Longtab out of a love for beer after a colossal failure of a home brew and to honor the legacy and lineage of US Army Special Special Forces, the Green Berets. Named after the iconic Special Forces special skill badge, Longtab has quickly become a landing spot for current and former special operators, as well as those looking to step into a history lesson on what it takes to be America’s most elite soldier.Fran and Dave cover what it takes to brew great beer in a classic German style, how Dave and his team weathered the COVID shutdowns just 66 days after their opening, how to complement great beer with great food and robust coffee, and why Longtab is committed to honoring the legendary Green Berets who gave their lives in defense of freedom.Learn more about Longtab Brewing at longtabbrewing.com and on social media at @longtabbrewing.Special thanks to the Green Beret Foundation for supporting the production of this episode. Support the Green Berets of all generations today at greenberetfoundation.org.Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.Highlights:0:00 Welcome to Longtab Brewing2:45 The meaning of the Army Special Forces longtab4:49 Canning “The Originals” Hefeweizen 5:51 The stories behind the name of each beer8:52 The brewing process started with a home brew kit 11:18 Building the Longtab team13:25 Opening the doors 66 days before COVID lockdowns16:43 What’s it mean to be a Green Beret20:31 Complementing great beer with great food22:23 Brewing good coffee next to the beer24:12 Jedburgh Beer and the legacy of US Special Forces27:36 Dave’s three foundations to successQuotes: “The longtab is the longest special skills tab in the Army.” (3:15) “They started with the #10 to fool the Russians into thinking that there were nine more groups.” (5:34)“What we try to do is, at least 4-5 times per year, dedicate a beer to a fallen Green Beret.” (8:07)“Everything that we put in our beer is all manufactured and made right here in the United States.” (9:58)“The first beer was done on our kitchen stove. It was a colossal failure.” (10:54)“The food has become as big a component to this business as beer.” (22:12)“A lot of people that like good beer also like good coffee.”  (22:36)Dave’s three foundations to successMonday meetings to coordinate the weekMake a list of to do’s every nightDrink beer!This episode is brought to you by Jersey Mike’s & Compass Workforce Solutions
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May 27, 2023 • 26min

What's Your Murph?: Jumping In with Dr. Josh Appel on Memorial Day Murph Hero WOD (Sandlot Jax & GORUCK Games 2023 Series)

Memorial Day isn’t just about the BBQ. It’s about honoring and remembering all those who have given their lives in defense of America and our freedom. It’s also an opportunity for some shared suffering on behalf of their sacrifice. To honor Memorial Day 2023, Fran Racioppi and Jessie Graff sat down with Dr. Josh Appel live from the finals at GORUCK Games to share the story of The Memorial Day Murph Challenge; one of the hardest Hero WODs in the CrossFit arsenal:The Murph:1 mile run100 pull ups200 push ups300 squats1 mile run*body armor optionalFran, Jessie and Josh share his emotional story of the rescue of Marcus Luttrell and the recovery of LT. Michael Murphy and GM2 Danny Dietz, as well as the loss of the rescue force in Operation Red Wings II. Josh was instrumental in solidifying Murph as the Memorial Day Hero WOD and explains how to scale it to any fitness level. Learn more about Memorial Day Murph and honor the fallen this Memorial Day at The Murph Challenge. Check out The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.Highlights:0:00 Welcome to the finals of GORUCK Games3:30 Operation Red Wings rescue helicopter is shot down6:58 The rescue of Navy SEAL Marcus Luttrell 14:15 CrossFit’s Murph Hero WOD18:02 The Michael Murphy Foundation20:07 Scaling Murph for anybodyQuotes:“The helicopter that was shot down was part of a rescue force.” (5:10)“As we’re coming in we brown out.” (8:22)“We flew back in that night and recovered Mike Murphy and Danny Dietz.” (13:19)“I looked up the workout and was like, ‘that sounds horrible…let me do it.’” (14:34) “It gave Memorial Day meaning to me.” (15:04)“Anybody can do a Murph. You don’t have to be a Navy SEAL.” (20:07)This episode is brought to you by Jersey Mike’s, Compass Workforce Solutions and GORUCK.
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May 18, 2023 • 39min

#100: USS Midway Museum - Founding President & CEO John "Mac" McLaughlin, RADM (ret)

An aircraft carrier is one of America’s greatest symbols of freedom and power. It’s a strategic asset in our national defense arsenal. It’s our greatest projection of combat power. It’s a city at sea. And for RADM (ret) John “Mac” McLaughlin it was a challenge he never expected. For our milestone Episode 100 of The Jedburgh Podcast, Fran Racioppi took over the Hanger Deck of the USS Midway Museum for a conversation with Mac on the history of the American aircraft carrier, the importance of the US Navy, what it was like to fly anti-submarine helicopters, and what’s next in the battle for naval supremacy. Mac also shares the story of the USS Midway; for decades America’s flagship carrier and host of many American Navy firsts. He explains his vision for the museum and how he led the team that built it from an empty ship towed into San Diego Harbor to one of the most visited tourist destinations in the United States. The USS Midway was built primarily by women in 1942 and later led the coalition in over 3000 sorties in the 1991 Persian Gulf War. Today the ship is tribute to all who serve America; especially those at sea. Special thanks to the San Diego Military Advisory Council for their support in producing this episode.  Learn more about the USS Midway and theUSS Midway Museum at midway.org and on social media at @ussmidwaymuseum.Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.Highlights:0:00 Welcome to the USS Midway Museum, Freedom and Episode 1003:28 Building the USS Midway in 17 months by women in 19435:21 The USS Midway at war in Korea, Vietnam, Desert Storm and the Cold War8:27 The many “firsts” of the USS Midway10:16 Mac’s career in the Navy flying helicopters14:41 The role of United States Navy in America’s national defense 17:15 The peer-to-peer Naval adversary of the Chinese and Russians20:58 USS Midway comes to San Diego26:02 The exhibits of the USS Midway29:34 The USS Midway Foundation33:54 Mac’s Foundations to SuccessQuotes: “The Midway represents the transformation of the United States Navy from a battleship centric Navy to an aircraft centric Navy.” (5:08)“It became the most operationally effective aircraft carrier in the Western Pacific despite the fact it was so old.” (7:29)“As long as America has a responsibility of maintaining its supremacy as an international power we will need to continue investing in a very strong Navy.” (17:04)“The day you stop investing in your military resources is the day you can ensure that your country is in jeopardy.” (19:32)“We had nothing. If you see anything on this ship it wasn’t here when we started.” (23:08)This episode is brought to you by Jersey Mike’s, Compass Workforce Solutions & Rhone
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May 10, 2023 • 49min

#099: Coping with Alzheimer's Disease - Alzheimer's San Diego CEO Eugenia Welch & Clinical Care Specialist Preston Stocking

Over 10% of the US population is in some way affected by Alzheimer’s Disease. For the second episode of our San Diego Series, and our 99th long form conversation, Fran Racioppi visits Alzheimer's San Diego to discuss Alzheimer's disease, a progressive brain disorder that affects millions of people worldwide. Fran is joined by CEO Eugenia Welch and Clinical Care Specialist Preston Stocking to explore what Alzheimer's disease is, what the symptoms are, and how it impacts both patients and their families. They also cover Alzheimer’s San Diego’s pillars of support including a unique program training law enforcement officers on the signs of dementia and how to best handle affected citizens. Fran, Eugenia and Preston share their personal stories of coping with loved ones affected by Alzheimer’s. Whether you are someone with a personal connection to Alzheimer's disease or just interested in learning more about this topic, this conversation will provide valuable insights and information that can help all of us in the fight against this dark disease.Learn more about Alzheimer’s San Diego on alzsd.org and on social media at @alzheimerssd.Special thanks to the San Diego Military Advisory Council for their support in producing this episode.  Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.Highlights:0:00 Welcome to Alzheimer’s San Diego2:10 Alzheimer’s by the numbers5:53 The progression and stages of Alzheimer’s8:54 The causes of Alzheimer’s12:57 The importance of caregiver respite15:30 Identifying the symptoms of Alzheimers17:32 Alzheimer’s San Diego Educational Programs18:56 Training first responders to handle dementia patients21:42 ASD’s Social Work Programs24:38 The financial burden of Alzheimer’s28:50 Patient Care at ASD33:54 Preparing for the “The Silver Tsunami”39:48 Eugenia & Preston’s Three Daily FoundationsQuotes: “3% suffer from Alzheimer’s. 10% of people are in some way affected by Alzheimer’s.” (2:56) “If you can have a healthy heart along the way, that's going to improve your chances of living a longer time.” (8:07) “Alzheimer’s can get very dark.” (10:07) “The younger you are when you are diagnosed the quicker you’re going to progress through the stages.” (10:55) “It’s not that you can’t find your keys…It’s when you have your keys in your hand and you don’t know what they do.’” (15:49) “Somebody with dementia could present as under the influence of drugs or alcohol.” (19:12)“The system is not prepared for the wave of older adults who are going to continue to have this disease.” (26:21)“It’s really important to kind of separate what is the disease and what is still your person.” (31:00)This episode is brought to you by Jersey Mike’s & Compass Workforce Solutions

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