The Over 50 Health & Wellness Podcast

Send us a textThe typical American sits for an average of 13 hours a day, and the typical American office worker sits for up to 15 hours daily.  That’s a lot of sitting!  Sitting is actually a fairly new phenomenon – we’ve really only been sitting for about the last 200 years.  Before that our natural resting position would have been a deep squat, a position that many of us over 50 find difficult to get into and out of, never mind resting for long periods of time in this position.  Most of us have heard that too much sitting is bad for us.  But just how much sitting is detrimental to our health?  And how bad is it really? My guest today is Dr. Stefan Zavalin.  Dr. Zavalin is a Doctor of Physical Therapy and work culture consultant working to ensure that people age well.  He is the founder of the business Love to Move, where his mission is to change the culture of sitting in the workplace.  In this episode, we’ll hear Dr. Zavalin’s personal story – spoiler alert, he went blind during his graduate studies – as well as the dangers of sitting.  In this episode he lays out a timeline of the health dangers of sitting, starting with as little as 20 minutes of sitting.  We then move on and talk about what we can specifically do to break this cycle – not just to sit less and move more, but to actually break the culture of sitting.  This was a great episode, and really got me thinking about my own sitting habits.You can connect with Dr. Zavailn in the following ways:Instagram - @_lovetomove_Website – www.ltmmtl.com Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textHere in the United States, more than two-thirds of all adults are overweight or obese.  And despite increasing awareness of the health risks associated with weight gain, the obesity epidemic continues to grow.  In the US alone, an estimated 45 million people go on a diet each year, and we spend an average of $33 billion annually on weight loss products.  Estimates of the cost of treating adult obesity here in the US range from 147 to 210 billion dollars each year.  And this epidemic isn’t just affecting adults, approximately 20% of children and teenagers are now classified as obese, and that percentage is climbing.  And we know that obesity increases our risk for other diseases such as heart disease, diabetes, high blood pressure, and certain types of cancers.   So with all of our medical advancements and scientific understanding are we not able to stop – or even slow – the prevalence of obesity?  What if obesity itself isn’t the actual problem in and of itself, but rather the symptom of a much greater problem?  What is the problem isn’t so much that we’re over fat, but that we’re under muscled?  What if we change our focus from obesity to skeletal muscle health – that is to muscle-centric medicine? My guest today is Dr. Gabrielle Lyon.  Dr. Lyon helps motivate people of any age to reach their ideal weight and fullest health potential with the principles of muscle-centric medicine.  She received her doctorate in osteopathic medicine and did her fellowship in geriatrics where she studied obesity medicine and nutritional science.  Dr. Lyon has been published in Muscle & Fitness, Men’s Health, Women’s Health, and Harper's Bazar just to mention a few.  In today’s show Dr. Lyon breaks down the critical role of nutrition and why muscle is the organ of longevity.  In this episode she tells exactly how much protein aging people need, as well as the best sources of protein for us athletes of aging.  And the answer may surprise you.  This was a fantastic episode, and I personally took a ton of information away from this conversation.   You can connect with Dr. Lyon in the following ways: Instagram - @drgabrielelyonVisit Dr. Lyon's Website HEREVisit Dr. Lyon's YouTube Channel HEREWant to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textIn this episode of the Coach’s Corner, I cover several topics.  We start out with a bit of a rant on COVID vaccinations and our chronic health crisis, and then I talk about my vegan journey and some of the lessons I learned from that period in my life.  I then give an update on how things are going with my client Broc – he’s recently experienced some setbacks and is now moving past those and recommitting to getting in the best shape of his life.  I follow that up with a book review – this week I review a book titled Starting Strength : Basic Barbell Training by Mark Rippetoe, and then finish up with my key take-aways from some of my recent podcast interviews.  Below are the time stamps for each segment in case you want to jump ahead to one of these topics. 2:03 - COVID Vaccinations & Our Health Crisis 13:19 - My Vegan Journey & Lessons Learned 22:22 - Boc Update 2:1825:37 - Book Review 29:2827:22 - Podcast Recap 32:33 In this episode we discussed the following resources:Midlife Mastery Podcast – https://podcasts.apple.com/us/podcast/midlife-mastery/id1542781061Midlife Mastery Website - www.midlifemasterypodcast.comMidlife Mastery Instagram - @midlifemasterypodcast Starting Strength Book - www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738 Gene Dykes Podcast Interview – www.silveredgefitness.com/episode68Julia Olson Podcast Interview – www.silveredgefitness.com/episode69Andy Baker Podcast Interview – www.silveredgefitness.com/episode70Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textWay back in episode 16 I spoke with Dr. Jonathon Sullivan, and we discussed WHY someone over 50 should care about getting – and staying – strong.  And we talked about different fitness protocols, and spent a good amount of time talking about which of these exercise protocols are best for us aging adults.  We talked about the health benefits of strength training, and the fact that us folks over 50 should consider ourselves athletes of aging in the most extreme sport of all – the sport of aging well.  But we only scratched the surface of WHAT we should do to get strong, and just as importantly, HOW we should do it. My guest today is Andy Baker.  Andy has over 17 years of experience as a personal trainer and strength coach and is one of the most sought-after strength and fitness experts in the industry.  Andy coaches high level elite athletes as well as “athletes of aging” and is the co-author of “Practical Programming for Strength Training” with Mark Rippetoe.  Andy is also the co-author of “The Barbell Prescription: Strength Training for Life after 40” with Dr. Jonathon Sullivan.  In this episode Andy shares exactly what we should do to get strong, as well as how we should do it.   We cover optimum exercise selection, set and reps, programming and progressions – for everyone from the very basic beginner to the advanced athlete looking to compete in the sport of powerlifting.  In this episode we also discuss:Health outcomes between older people who weight train vs those who don’tThe role of CrossFit in putting barbells into older people’s handsThe importance of coaching and self-educationHow to get started with strength trainingHow to break through training plateausHow to train for first powerlifting meetAnd much, much more! You can connect with Andy on Instagram @bakerbarbell We discussed the following resources in this episode:Andy’s Website – www.andybaker.comAndy’s Training Programs - www.andybaker.com/training-programsStarting Strength Website – www.startingstrengthSearch for a Starting Strength Certified Coach – www.startingstrength.org/site/coachesBook – Starting Strength: Basic Barbell Training by Mark RippetoeBook – Practical Programming for Strength Training by Andy Baker & Mark RippetoeBook - The Barbell Prescription: Strength Training for Life After 40 by Andy Baker & Dr. Jonathon SullivanShelly Stettner Instagram @shelly_ann_28Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textMy guest this week recently posted a before and after transformation picture on Instagram, and wrote this in the caption: “From day one I skipped over feelings of disgust with my body, lack of self-love, negative self-talk, and went straight to being the Queenager in my heart and soul.  I loved myself, I was healthy, vibrant, disciplined, committed, and had already shapeshifted inside.  The outside had to catch up. It would take time.  Years! I accepted the way reality manifests, slowly.  Waiting for the chess pieces on my life board to be strategically placed by Universal Laws that exist whether I saw them or not.  On Day One, I radically altered my thoughts.  I am healthy, strong, and lean no matter what my before picture showed.  My reality inside mattered.  Mindset. Spiritset.  Bodyset.  Be patient.” Attention Queen-agers and King-agers, shapeshifters, and team universe, we’re in for a treat today.  I recently had the pleasure of speaking with Julia Olson.  Julia is a 64 year old childhood diabetic, double organ transplant and triple cardiac transplant survivor with an amazing transformation story.  If you’re a fan of how the human spirit and body can triumph over adversity, of how it’s never too late to reinvent ourselves, then you’re in for a real treat today. Julia has had to overcome quite a bit in her life.  As a child she lost her little sister to cancer, and then at age 11 was diagnosed as a Type 1 Diabetic -which eventually led to her giving herself 4-6 injections daily.  When she hit her thirties, she was told her kidneys were failing, and she opted for a still experimental double organ transplant.  In her forties she had triple cardiac bypass surgery, and then in her fifties she had a thyroidectomy.  Then in her sixties she came up on her 30 year organ transplant anniversary and decided she wanted to honor the gift of life she’d been given, which resulted in a first place in masters bikini bodybuilding show at age 64.You can connect with Julia on Instagram @dolphinine We discussed the following resources on this episode:Wonder Women Coaching Group - www.thewonderwomen.comWonder Women Instagram - thewonderwomenofficialMichelle MacDonald Instagram - @yourhealthyhedonistaTalum Strength Club Website – www.tulumstrengthclub.comJoan MacDonald Instagram - @trainwithJoan Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textMy guest today is Gene Dykes – Gene is a 73 year old world record endurance runner.  Gene took up ultra-running – which is basically anything longer than a 26.2 mile marathon – late in life and holds multiple world records at multiple distances.  Join us this week to hear how Gene ran three sub-3 hour marathons at age 70, and how at age 73 he’s trying to run a little further – or a little faster – every week, every month, and every year.  Gene gives us a fascinating glimpse into the world of extreme endurance and ultra-running, and even shares some great tips for any of you out there crazy enough to take up ultra running after 50.You can learn more about Gene here:Instagram – @genewdykesFacebook – @ gene.dykes.1Website – www.ultrageezer.com We discussed the following during this episode:Maurten Sports Fuel - https://www.maurten.com/Maurten 320 Drink Mix - https://www.maurten.com/products/drink-mix-320-box-usBigfoot 200 Race Website - https://www.bigfoot200.com/Bigfoot 200 2021 Race Tracker - https://www.bigfoot200.com/2021-live-tracking.html Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textIn this episode of the Coach’s Corner, I cover a number of topics.  We start out with an update on how things are going with my client Broc – he’s recently experienced some setbacks and we’ll hear how he’s handling them.  After that I talk about some of the most common causes of workout injuries, and then transition to overcoming adversity.  After that I talk about core muscles – what they are and how (and why) to make them stronger.  I follow that up with a book review, and then finish up with my key take-aways from some of my recent podcast interviews.  Below are the time stamps for each segment in case you want to jump ahead to one of these topics.Client Update 2:18Common Causes of Injuries 5:03Overcoming Adversity 12:48Strengthening Your Core 14:49Healthy Fats 22:50Book Review 29:28Podcast Recap 32:33Future Podcasts 35:14 Head over to www.silveredgefitness.com/episode67 - I put all of the links to the topics and resources we discussed in the show notes.Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textWhat is beauty?  Or more specifically, who is beautiful?  What criteria do we use to define beauty?  You may have heard that beauty is in the eye of the beholder – and certainly that is true.  Many times when we consider beauty we think of physical characteristics, but I’m sure you’ve had the experience of meeting someone who glowed with inner beauty.  But where does this inner beauty come from?  What makes us glow with inner beauty, what makes us truly shine?My guest today is Gretchen Jensen.  Gretchen is a model, speaker, endorser, television host on ESPN, Fox and ABC, and was Miss Texas, Miss USA and 2nd runner up at Miss Universe in 1989.  Today Gretchen uses her Miss USA title as a platform to spread the message of the importance of self-love and healthy aging.  Join us today as Gretchen shares what it’s like to be crowned Miss USA and gives us a behind-the-scenes look at both the Miss USA and Miss Universe beauty pageants. Gretchen also discusses the importance of self-acceptance of self-love in a healthy aging journey, and shares her thoughts on nutrition and exercise for folks over 50.You can connect with Gretchen in the following ways:Instagram - @gjensen25Facebook - @polhemusjensenWant to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textMy guest today is Dr. Kien Vuu.  Dr. Vuu is one of the most sought-after anti-aging physicians in the country.  He is the author of the book titled Thrive State: Your Blueprint for Optimal Health, Longevity and Peak Performance, and he regularly works with celebrities, top corporate executives, and high-functioning professionals to optimize their health, performance, and vitality. He is a health media expert and speaker, sharing knowledge to raise health consciousness on platforms such as ABC News, TEDx, The Doctors, and Access Hollywood.  Dr. Vuu is passionate about empowering people to reclaim their health and live with fulfillment, abundance, and purpose.Despite being a medical doctor, Dr. Vuu struggled with chronic disease – diabetes and high blood pressure - until an encounter with a patient changed his life and set him on a new course.  Today Dr. Vuu has dedicated himself to helping others achieve optimal health, longevity, and peak performance.  Join us today as we explore the 7 BioEnergetic Elements that make up optimal health: Sleep, Nutrition, Exercise, Stress/Emotions, Mindset, Relationships, and Purpose.You can connect with Dr. Vuu in the following ways:Website - www.kienvuu.comInstagram – @kienvuumdFacebook – @ucla7YouTube - HEREWe mentioned the following resources in this episode:Book - Thrive State: Your Blueprint for Optimal Health, Longevity and Peak PerformancePodcast – Thrive StateTEDx Talk - The Unconventional Prescription: YOU are your Best MedicineFree eBook – Thrive To 105Book – Blue ZonesDr. Vuu’s New 10 Week Accelerator Course – Use coupon code PODCAST25 for 25% offWant to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textIsn’t it funny how a moment in your life can completely change everything?  We often refer to these as defining moments.  In my own life I can think of several pivotal moments, times when my life completely changed its course – sometime in a positive way, and other times not so much.  One of the main distinctions of a defining moment is that they create a dividing line in your life – a before and after. A defining moment can be something big and momentous – like the birth of your first child or the death of a loved one, or the first time you kissed your soulmate, or that terrible moment when you realized that divorce is inevitable.  But other times it can be something much smaller, Like an offhand comment by a relative.My guest this week on the over 50 Health & wellness show is Debbie Crall.  Debbie is a 64 year old author, speaker, personal trainer and nutrition coach with over 3 decades experience working with people from couch potatoes to pro athletes.  Debbie has been active all her life, and as you’ll here in this interview, she isn’t about to slow down any time soon.  Join us this week as Debbie shares her personal fitness journey, and discusses how she eats, trains, recovers, and stays motivated to be in fantastic shape in her sixties.   You can connect with Debbie in the following ways: Website – www.debbiecrallfitness.comBook – Go Ask DebbieYouTube – www.youtube.com/user/agelessifyInstagram – @debbiecralltrainerFacebook - @debbiecrallunleashed Listen to this episode wherever you download podcasts.Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness