The Over 50 Health & Wellness Podcast

Text us a comment or question!I recently had the incredible opportunity to chat with Dr. Richard Johnson, a renowned professor of medicine at the University of Colorado, on our show. We dived deep into the surprising science behind weight gain and the strategies to prevent and reverse it, especially pertinent to those of us over 50. Dr. Johnson’s insights were nothing short of eye-opening. His decades of research into obesity, diabetes, and diet have culminated in fascinating discoveries, particularly around the role of sugar – and more specifically, fructose – in our diets. One key takeaway from our conversation was the critical role sugar plays in activating what Dr. Johnson refers to as the "survival switch." This mechanism, deeply ingrained in our biology, was once a survival tool but has now turned against us in an age of abundant food. The rapid consumption of high-fructose foods, especially sugary beverages, triggers this switch, leading to a cascade of metabolic changes that promote fat storage and hunger. Dr. Johnson also highlighted the importance of hydration in managing weight and overall health. Surprisingly, most people with obesity tend to be dehydrated. Regular water intake can significantly impact your metabolic health, an easy yet powerful habit to adopt. But it's not all about what you should avoid. Dr. Johnson emphasized the benefits of natural fruits, good fats (like omega-3 fatty acids), and even coffee. The key is moderation and understanding how these foods interact with our bodies. Exercise, too, was a major point of discussion. Dr. Johnson’s perspective on exercise goes beyond just burning calories. He stresses its role in improving mitochondrial health and thereby, our overall energy and metabolism. As someone passionate about fitness and health, I couldn't agree more with the importance of regular exercise, not just for weight management but for our overall vitality. One aspect of our talk that particularly struck me was the interconnectedness of various health factors. From stress and sleep to diet and exercise, each element plays a crucial role in maintaining optimal health, especially as we age. I invite you to listen to this enlightening episode with Dr. Richard Johnson. Whether you're looking to lose weight, improve your health, or simply gain a deeper understanding of your body, this episode is packed with valuable insights. Remember, it’s never too late to make a change. You can find the full episode and additional resources over at silverridgefitness.com/episode111. And don't forget to subscribe and follow our podcast for more insightful conversations like this one.👉 Join The Silver Edge Collective today and start building a lean, strong, healthy body you love for the rest of your life! https://go.silveredgefitness.com/silver-edge-collective

Text us a comment or question!I'm excited to share some highlights and personal insights from this Classic Rewind. In this episode, we take a closer look at two crucial topics that are particularly close to my heart: metabolism and knee pain management. Let me walk you through what makes this episode special and why I believe it's a must-listen for anyone looking to improve their health and wellness, especially as we age. Understanding and Repairing MetabolismIn this episode, I explore the intricate world of metabolism, inspired by the story of Helen, a 58-year-old real estate broker struggling with weight loss, stress, and sleep deprivation. This segment is close to me as it echoes the challenges many of us face in maintaining a healthy metabolism as we age. My Key Takeaways:Importance of Hydration and Balanced Nutrition: I emphasize the significance of staying hydrated and consuming a diet rich in protein. These are foundational steps to rejuvenate a sluggish metabolism.Stress Management and Quality Sleep: I discuss strategies to manage stress and improve sleep quality. Our mental well-being is deeply intertwined with our physical health, and these aspects are critical for metabolic balance.Exercise Recommendations: I advocate for a balanced approach to exercise, focusing on strength training rather than excessive cardio. This is essential for sustaining muscle mass and enhancing metabolic health.  Addressing Knee Pain During SquatsAnother segment of the podcast that I’m particularly passionate about is addressing the common issue of knee pain during squats. I challenge the misconception of avoiding squats and instead provide actionable advice to strengthen the hip area to alleviate knee pain. My Personal Insights:Hip Weakness as a Culprit: Understanding that knee pain often originates from hip weakness and immobility is a game-changer. It’s important to tackle the root cause rather than just the symptoms.Effective Rehab Exercises: I share detailed instructions for rehab exercises like the 90-90 stretch, McGill airplane, and lateral banded walks. These exercises can significantly improve knee health and overall mobility. Why This Episode Is ImportantWhat I love about this episode is the holistic approach we take towards health and wellness. It’s not just about the physical aspects; we delve into emotional and psychological factors that significantly impact our fitness journey. My aim is to empower you with knowledge and practical tips to make informed decisions about your health.👉 Join The Silver Edge Collective today and start building a lean, strong, healthy body you love for the rest of your life! https://go.silveredgefitness.com/silver-edge-collective

Text us a comment or question!This episode originally aired back in August 2022, but as you’ll soon hear, it’s worth a re-listen! I had the opportunity to interview Dr. David Prologo. Dr. Prologo brings a unique perspective as an interventional radiologist, obesity medicine specialist, and author of the book "The Catching Point Transformation." In our interview, he explained that the main reason diets fail is because they go against our body's natural survival mechanisms. When we abruptly cut calories or ramp up exercise, our bodies react by slowing metabolism, increasing hunger signals, and doing whatever it takes to hold on to fat stores.  Instead, Dr. Prologo advocates for taking time upfront to change your body composition and improve your exercise capacity. This "investment period" allows your body to metabolically adapt so that weight loss efforts don't feel like constant deprivation. He uses the analogy of a flower - watering it more won't make it bloom faster. You first need to give it sunlight and time to grow stronger roots.  I was fascinated to learn from Dr. Prologo that changes to the body can actually cause beneficial changes in the brain, improving motivation and healthy behaviors. He calls this "retrograde neuroplasticity." Things like getting better sleep, building muscle, and boosting nutrition provide positive feedback loops. Over time, your preferences shift so that healthy choices become rewarding and sustainable. If you've struggled to lose weight and keep it off, I highly recommend listening to this interview. Dr. Prologo provides an empowering message - with the right strategy centered on your unique starting point, you absolutely can transform your body composition for good.  You can connect with David in the following ways: Website - https://www.drprologo.com/Instagram - @jdprologoFacebook - @jdprologoTwitter - @jdprlogoBook – The Catching Point Transformation: A Twelve-Week Weight Loss Strategy Based in Reality Want more over 50 health and wellness goodness? Join our private Facebook group!https://www.facebook.com/groups/silveredgefitness👉 Join The Silver Edge Collective today and start building a lean, strong, healthy body you love for the rest of your life! https://go.silveredgefitness.com/silver-edge-collective

Text us a comment or question!Welcome to another episode of the Silver Edge Fitness podcast! In today's Coaches Corner episode, I shared my tips for setting impactful and achievable health-related New Year's resolutions.  I started out by reflecting on my own past failed resolutions, admitting I've made some pretty audacious ones over the years that were destined to fail. I know many can relate to starting off the new year highly motivated to finally get in shape or eat healthier, only to fall back into old habits by February.  I then dove into reasons why resolutions often fail - they're too ambitious, we're not mentally ready to change, we don't understand our underlying motivations, we lack a solid plan and accountability system. I also discussed some deeper psychological barriers from making positive change, like believing we're undeserving or fearing failure. Next, I explained the SMART goal framework to set specific, measurable, achievable, relevant and time-bound goals. I encouraged listeners to make resolutions focused on smaller, incremental changes over a shorter timeframe rather than huge, intimidating year-long goals.  When it comes to nutrition resolutions targeting weight or fat loss, I urged rethinking the fixation on hitting a certain number on the scale. Instead, I advised focusing on metrics like body fat percentage or lean muscle gain. I suggested resolutions around increasing protein intake, entering a "metabolic restoration" phase before starting a diet, and establishing healthier eating habits like mindful eating, meal prepping, staying hydrated, and not snacking after dinner.   On the exercise front, I recommended a simple regimen of full-body strength training 3 days a week and starting with a daily step goal based on your current baseline activity. I emphasized keeping things sustainable rather than intense cardio blasts or bootcamp workouts. I wrapped up the show by stressing mindset and motivation as key to long-term success. While motivation helps kick things off, it fades quickly. By focusing on becoming the type of person who relishes healthy behaviors and listening to your "why", you're much more likely to stick with resolutions. I also encouraged being compassionate with ourselves - progress isn't linear and setbacks will happen. The most important thing is getting back on track.  I'm excited for you to put these tips into action in the new year! Be sure to check out the resources below for guides to help with your fitness journey. 👉 Join The Silver Edge Collective today and start building a lean, strong, healthy body you love for the rest of your life! https://go.silveredgefitness.com/silver-edge-collective

Text us a comment or question! Isolation, loneliness, depression - these words have become all too common lately. As we emerge from a global pandemic that upended life as we knew it, many of us are struggling to reconnect and find a sense of community. Personally, I too have felt the strain on relationships and a yearning for more meaningful social bonds.  That's why I'm so excited for my latest podcast episode where I interview Florence Ann Romano, an expert on building social connections. She wrote the book "Build Your Village: A Guide to Finding Joy and Community in Every Stage of Life" – and she’s the perfect person to help us rebuild our villages! In this interview, Florence Ann and I have a real heart-to-heart on why community matters, the different relationship "archetypes" people embody, and actionable tips to strengthen old ties or form new ones. She shares vulnerable stories from her own life that illustrate core concepts, bringing such warmth and compassion to the conversation.  A few key insights that stuck out:- Loneliness can be as damaging to health as smoking 15 cigarettes a day. Community is essential medicine.  - We often focus selfishly on "what can others do for me" versus "how can I show up for them." Shift your mindset.- Join groups and causes aligned to your values. I walked away feeling hopeful and equipped to proactively nourish my relationships and connections. The timing of this message truly couldn't be better. I hope you'll tune into this soul-filling discussion with incredible wisdom from Florence Ann's journey. Get ready to start rebuilding your village! Here’s how you can connect with Florence Ann: Website:https://florenceann.com Instagram - @florenceann.romanoFacebook - @FlorenceARomano YouTube:https://www.youtube.com/channel/UCU8QFYZsGHHkRVmUgGnWMiQ Book - Build Your Village: A Guide to Finding Joy and Community in Every Stage of Life👉 Join The Silver Edge Collective today and start building a lean, strong, healthy body you love for the rest of your life! https://go.silveredgefitness.com/silver-edge-collective

Text us a comment or question!In this week's episode of the Coaches Corner podcast, I tackle the topic of calorie tracking - who should do it, why it can be useful, and exactly how to get started.  I open the show explaining what calorie tracking means - essentially weighing, measuring, and recording everything you eat and drink to gain insights into your nutrition. While not absolutely necessary, calorie tracking can provide helpful information to guide your health and fitness journey.   First, I cover who should and should not track calories. Tracking can be useful for those who have never done it before to gain awareness of serving sizes and calorie intake. It can also help those with more aggressive body composition goals dial in their nutrition. However, tracking is not advised for those with a history of disordered eating. Next, I explain several reasons why calorie tracking can be beneficial: It teaches you accurate serving sizes. Without measuring food, most people don't have an accurate sense of portion sizes It reveals patterns in your eating behaviors, like major differences between weekday and weekend eating.  It helps you understand your macro- and micro-nutrient intake. Tracking shows how much protein, carbs, fat, fiber, vitamins and more that you are actually consuming.It provides a baseline to create a nutrition plan to reach your goals. Understanding your starting point is key for mapping out where you want to go. I then give a tutorial on how to start tracking, beginning with obtaining basic kitchen tools like a food scale, measuring cups and spoons. I demonstrate how to enter various foods into MyFitnessPal step-by-step. I also provide tips for tracking restaurant meals by finding comparable items in the database. The key is not to overcomplicate it - just get a general sense of your calorie and macro intake. In closing, I note that apps will provide calorie recommendations based on your stats and goals. But I caution not to follow this advice blindly, emphasizing the importance of optimizing your metabolism before considering a diet phase. I share that personally, I track intermittently depending on my current goals. My co-host Monica tracks very consistently. There is no one-size-fits-all approach - find what works best for your needs and fitness objectives. I wrap up by inviting listeners to download our free guide Calorie Tracking 101 for more details on getting started with tracking your nutrition. I mentioned the following resources during this episode: Amazon Digital Kitchen Scale:https://www.amazon.com/AmazonBasics-Stainless-Digital-Batteries-Included/dp/B06X9NQ8GX/ Coach’s Corner Episode on Pre Diet Phase:https://podcasts.apple.com/us/podcast/the-over-50-health-wellness-podcast/id1510989063?i=1000631195083Download the Calorie Tracking 101 Guide:https://silveredge.ac-page.com/calorie-tracking-101-guide👉 Join The Silver Edge Collective today and start building a lean, strong, healthy body you love for the rest of your life! https://go.silveredgefitness.com/silver-edge-collective

Text us a comment or question!I'm so excited to share my latest podcast episode with all of you! I had the honor of interviewing Dr. Susan Peirce Thompson, a neuroscientist and founder of the Bright Line Eating program.  In this incredibly insightful conversation, Susan peeled back the layers on the science behind food addiction and offered a blueprint for finding freedom. She shared her own story of battling disordered eating for years before finally discovering the key to sustainable weight loss.  I was blown away as Susan explained how modern processed foods can truly hijack the brain's reward system, flooding it with dopamine and triggering the same addictive pathways as drugs. This helps explain why so many of us feel trapped in cycles of overeating certain foods and yet unable to stop. The good news is Susan has developed a science-based program called Bright Line Eating that gives clear guidance on what to eat and, just as importantly, how to rewire your brain to overcome food obsession. She's helped hundreds of thousands of people break free from food addiction and transform their health. I learned so much from hearing Susan's story and expertise. This conversation is an absolute must-listen if you feel controlled by food rather than being in control of it. Tune in to understand yourself on a deeper level and start your own journey towards food freedom! Please share this episode with anyone you know who might benefit from learning about overcoming chronic dieting and disordered eating habits. I sincerely hope this information helps spark positive change in your life You can learn more and connect with Dr. Thompson in the following ways: Website:https://www.brightlineeating.comInstagram - @brightlineeatingTwitter - @brightlinelifeFacebook - @BrightLineEatingYouTube:https://www.youtube.com/channel/UCKNuQvVX_3SzNALJlvieH-Q Food Addiction Quiz:https://www.brightlineeating.com/susceptibility-quiz👉 Join The Silver Edge Collective today and start building a lean, strong, healthy body you love for the rest of your life! https://go.silveredgefitness.com/silver-edge-collective

Text us a comment or question!In this week's Coach's Corner episode, I want to discuss why your current exercise routine may actually be hindering your fat loss efforts instead of helping. I share the story of two overweight guys I see at my gym who workout hard but never seem to lose weight or build muscle. I explain the difference between strength training and cardio/conditioning workouts and why the latter causes your metabolism to adapt and burn fewer calories over time. I argue you need strength training to build metabolically expensive lean muscle mass. I describe the usual routine of these two guys - some kind of intense circuit training with constant movement and little rest. While they're clearly putting in lots of effort, their body composition remains unchanged months later. I propose that if their goal is to lose abdominal fat and finally look fit, their workout regimen is better categorized as challenging cardio rather than true strength training.  The key distinction is the rest periods. True strength training works your fast twitch muscle fibers which are powerful but have little endurance. So you need longer rest intervals of 60-90 seconds between sets to allow them to briefly recover before the next intense burst. Cardio and conditioning routines preferentially use slow twitch fibers that can keep going for longer periods. As we age, we lose more metabolically expensive fast twitch fibers. Our bodies are highly adaptive and efficient, meaning cardio causes us to burn fewer calories over time as we get better at those movements. Also, intense cardio paired with dieting triggers emergency metabolic adaptations for survival, making it harder to lose fat.  I explain how I would program these two guys if they want to finally achieve their goals: stop circuit training, walk for cardio, focus on full body strength training workouts 3 days a week with compound lifts at moderate volumes and intensities. I'd have them track progress, apply progressive overload, rest 60-90 seconds between sets, eat sufficient protein, and cycle calories.  In closing, I urge listeners not to fear strength training. Muscle is the organ of longevity and a healthy metabolism. I provide my email for anyone wanting help getting started with a beginner's strength routine. Check the show notes for useful links and info on how to support the podcast. 👉 Join The Silver Edge Collective today and start building a lean, strong, healthy body you love for the rest of your life! https://go.silveredgefitness.com/silver-edge-collective

Text us a comment or question!I’m thrilled to share my latest podcast episode where I interview biohacker Chris Mirable, who is literally aging in reverse – he’s aging 31% slower than normal. How? Through science-backed lifestyle tweaks and longevity hacks that are available to us all. Chris shares his personal story of motivation. After surviving a brain tumor at 16 that made him acutely aware of his mortality, Chris founded the public benefit company NOVOS. NOVOS creates consumer biotech products targeting the 12 hallmarks of aging, with ingredients shown to reduce DNA damage, inflammation, and senescent cells while improving skin health and longevity biomarkers.  On the show, Chris does a deep dive into each of these biological causes of aging, explaining what they are and actionable steps you can take to combat them. We cover everything from nutrition to supplements to ideal exercise, sleep, and stress management for longevity. I walk away from this discussion feeling truly empowered that we can take control of our healthspan and lifespan. Chris shatters the myth that only the wealthy can afford these types of longevity interventions. His personal results exceed what some tech billionaires pay millions for annually. He shares the ideal intermittent fasting routine for those over 50 and the ideal ratio of strength training to cardio for longevity.  If you’re interested in living younger for longer, this knowledge-packed episode is one you simply can’t miss. Get ready to take notes as Chris provides the blueprint to turn back your biological clock.  Tune in and let me know what longevity topic you want me to cover on a future show! You can connect with Chris in the following ways: Novos website:https://novoslabs.com Instagram - @novoslabsFacebook - @novoslabsTwitter/X -@novoslabsLinkedIn - @novoslabs YouTube:https://www.youtube.com/c/NOVOSLabs Chris’ blog:https://slowmyage.com Twitter - @slowmyageInstagram - @slowmyage👉 Join The Silver Edge Collective today and start building a lean, strong, healthy body you love for the rest of your life! https://go.silveredgefitness.com/silver-edge-collective

Text us a comment or question!Welcome back, friends! I hope all my American listeners enjoyed a wonderful Thanksgiving. I wanted to do a special solo "Coach's Corner" episode today focusing on gratitude and how it impacts our health as we age.  I've actually covered gratitude in a few past episodes that are worth mentioning again: - Back in March 2021, I interviewed Debbie Waynez and we talked about how intentional gratitude helped her journey from profound grief to absolute joy. That episode is titled "Journey From Heartbreak to Joy."  https://silveredgefitness.com/episode44/ - And just last month, I had an enlightening chat with Dr. Greg Hamer about finding peace and purpose through gratitude even during chaotic times. That episode was called "Finding Peace in Purpose Through Gratitude."https://silveredgefitness.com/242-2/ So gratitude is a recurring theme on this podcast because I firmly believe embracing gratitude is truly life changing. Let's explore why it's so critical to our health and how we can make it a daily practice. The Transformative Power of Gratitude - Gratitude goes far beyond just saying thanks - it's a state of appreciation and noticing the blessings we do have. - Research shows grateful people suffer less aches and pains, report better health, tend to sleep better at night, and have decreased feelings of anxiety, frustration and envy. - Gratitude helps us better weather life's inevitable ups and downs with resilience, self-worth and deep spiritual connectivity. 3 Ways to Build a Gratitude Practice 1. Keep a Gratitude Journal - Take a few minutes each day to write down a short list of things you're grateful for. The key is consistency with this exercise.  - Try the 30 Day Challenge where you write down 3 new things you're grateful for every single day. It gets harder as the days go on, which builds your awareness. 2. Incorporate Gratitude Meditation/Prayer  - No need for structured meditation - take brief moments during your day to pause and appreciate things around you.  - Prayer works too! Personally I start and end each day with short gratitude prayers which grounds me and helps me sleep. 3. Express Gratitude to Others - Tell people in your life what they mean to you. Write thank you notes. Verbal appreciation strengthens relationships. - There are also great gratitude apps available with prompts and reminders. And leverage technology to build community around gratitude. Remember it takes consistency and you will have ups and downs. But pick one or two gratitude practices that work for you and give them an honest try. I promise you will start to notice positive changes! Gratitude transforms lives in profound ways. I hope you'll join me on this journey toward better health and deeper fulfillment. We have so much to be thankful for, my friends. I appreciate YOU for listening! Let's practice the spirit of Thanksgiving all year round. Stay grateful out there!👉 Join The Silver Edge Collective today and start building a lean, strong, healthy body you love for the rest of your life! https://go.silveredgefitness.com/silver-edge-collective