Send us a textIn 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-guideWant 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://calendly.com/thesilveredge/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 textI'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-quizWant 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://calendly.com/thesilveredge/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 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. 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://calendly.com/thesilveredge/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 textI’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 - @slowmyageWant 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://calendly.com/thesilveredge/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 textWelcome 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!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://calendly.com/thesilveredge/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 textI recently had the privilege of interviewing Dr. Carl Rothschild, one of the leading experts in the world on red light therapy. This was such an eye-opening conversation and I’m excited to share it with all of you! For those not familiar, red light therapy involves exposing the body to certain wavelengths of red and near-infrared light. What’s simply amazing is the incredible healing benefits this can provide.  Dr. Rothschild explains how red light therapy can help improve mitochondrial function at the cellular level. This is why it may help with such a diverse array of health conditions - from arthritis, to Parkinson’s, to chronic fatigue and more. He shared story after story of patients who experienced dramatic improvements in diseases they had suffered with for years.  We also discussed the potential of red light therapy for anti-aging and aesthetic benefits. Dr. Rothschild says he has seen hair regrowth in balding patients, eliminated skin conditions like eczema and psoriasis, and significant fat loss by improving lymphatic drainage.  In this interview, you’ll learn exactly how red light therapy works, what to look for in legitimate high-quality devices (not just cheap knock-offs), and how to find a provider in your area that offers this cutting-edge treatment.  Dr. Rothschild also shares an insightful perspective on why more mainstream medicine and big pharma tend to resist these types of alternative therapies that actually cure patients, rather than manage symptoms with expensive medications. I was thoroughly impressed by Dr. Rothschild’s breadth of knowledge and unwavering dedication to helping patients achieve true healing. I think you’ll find this a truly fascinating interview. You can connect with Dr. Rothschild in the following ways: Website:https://www.trifectalightactive.com YouTube:https://www.youtube.com/@trifectalightofficial Facebook - @trifectalightofficialInstagram - @trifectalightofficial Book – Illuminated Healing: Unraveling the Mysteries of Light Therapy https://www.amazon.com/dp/B0C9GG2ZYV Google Scholar (add “photobiomodulalation” plus any health keyword):https://scholar.google.comWant 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://calendly.com/thesilveredge/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 week's episode of Over 50 Health and Wellness, I share an inspiring message about viewing your health journey as a heroic quest. This classic episode reminds us that we are all the heroes in our own stories.  The story begins by establishing you, the listener, as the hero. The thing you want but don't yet have is a healthy body and mind. Your enemy is modern diet culture and its false promises. What's at stake is your health and vitality. Every hero needs a guide, someone who has your back and a plan to defeat the enemy. For many, I hope to be that guide. At The Silver Edge, our core principles are impact, connection, and passion. We don't want quick fixes - we aim for lifelong transformation.  On your hero's journey, I can advise and assist, but you must do the work. There will be small victories and defeats to learn from. With perseverance, you'll stand victorious, having faced impossible odds. You'll be a hero and inspiration to others. My call to action: Take the first step and find an expert guide you trust. Invest in yourself and your health - it's the best investment you'll make. If you think I could help guide your quest, reach out and we'll schedule a discovery call.  You have it within you to transform your life. Now go be the hero you were meant to be! If after listening to this episode you decide you’d like a guide on your hero’s journey, book a call to see if our 1:1 personalized nutrition, exercise, and lifestyle coaching is perfect for you and your goals:https://calendly.com/thesilveredge/coaching-inquiry Want more over 50 health & wellness goodness? Join our free private Facebook group:https://www.facebook.com/groups/silveredgefitnessWant 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://calendly.com/thesilveredge/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Renowned orthopedic surgeon Dr. Alan Reznik shares top advice for knee and shoulder health, including the impact of posture, strengthening rotator cuff muscles, and the role of nutrition and exercise. He explores cutting-edge treatments like stem cells and 3D printing. Dr. Reznik emphasizes the influence we have over the strength and resilience of our bones and joints as we age. The podcast also discusses the history of orthopedics, proper form and technique, and challenges in navigating the healthcare system.

Send us a textIn this week's Coach's Corner, I'm talking all about getting started with strength training after 50. I began this episode by discussing why strength training is so important as we age. Building muscle helps optimize our metabolism, protects us against injury, extends our life expectancy, and makes us "harder to kill" as Mark Rippetoe likes to say. Strength training is also your fat-burning friend since adding muscle revs up your metabolism and turns you into a fat burning machine. Other benefits of strength training include improving overall health, bone density, sleep quality, hormonal profile, libido, and overall quality of life. The bottom line - you're never too old to start strength training!Next, I got into the details of how to start strength training for beginners over 50. I talked about proper "dosing" of strength training by finding the right balance of training frequency, intensity, and volume. For most beginners, I recommend full body workouts 3 days per week, 45-60 minutes per workout, stopping short of technical failure, and keeping intensity around a 7-8 on the Rate of Perceived Exertion scale. I also covered some of the basics like sets, reps and rest periods. For beginners, I suggest 3 sets of 8-12 reps for each exercise, with 1-2 minutes of rest between sets. We want to focus on compound lifts like squats, deadlifts, presses, and rows, but also incorporate some isolation moves. And we always need a proper warm-up before diving into the workout!To demonstrate how to put together a beginner strength routine, I provided a sample 3 day full body workout plan with specific exercises. I also noted that you don't need a gym to get started - you can begin with bands, dumbbells, or bodyweight at home. Just focus on progressively overloading over time.I know that was a lot of info packed into a short episode! My best advice is to not overthink it and just get started. Download the workout anywhere guide and get some bands if needed. And check out the app I mentioned which has tons of guided programs. If you want to lose weight, get healthy, reclaim your sexy, and be an all-around over 50 badass, start strength training today!You can find all the resources mentioned in the show notes over at silveredgefitness.com/243. Thanks for listening and see you next time!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://calendly.com/thesilveredge/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 textI'm thrilled to share my recent conversation with Dr. Greg Hammer. Dr. Hammer is a pediatric anesthesiologist and professor at Stanford who has become a leading expert on burnout, wellness, and happiness practices.  In this inspiring discussion, we covered a lot of ground on how we can overcome negativity bias and chronic stress to live with more gratitude, joy, and purpose day-to-day. Dr. Hammer introduced the GAIN method - a powerful mindfulness routine that takes just minutes but can rewire your brain for positivity if practiced daily.  Here were some of my biggest takeaways from our talk: - We all tend to have a negativity bias thanks to our evolutionary wiring and get distracted from the miracle of each moment. Simple gratitude practices can retrain our brains. - Acceptance is key - if we can discern what we can and cannot change, we avoid useless suffering. Living in the present requires letting go of judging and resisting. - Intention grounds us in purposeful action steps, however small, that over time transform our thinking. Effort compounds. - There is an upward spiral between daily mindfulness habits, open-heartedness, and connection to something larger than ourselves. Spirituality and science meet in the middle. I highly recommend tuning in to hear the full discussion and Dr. Hammer's insights on how we can gain more lightness and joy, even during stressful times. By being mindful each day, we can overcome our biologically engrained pessimism and discover newfound happiness and gratitude. The practical steps covered here can help anyone - especially if you're over 50 and realizing time is precious. I'm committed to making the GAIN routine part of my daily ritual going forward. Join me in looking at life through a lens of gratitude! You can connect with Dr. Hammer in the following ways: Website:https://greghammermd.comInstagram - @greghammermdFacebook - @greghammermd Book - GAIN without Pain: The Happiness Handbook for Health Care Professionalshttps://www.amazon.com/GAIN-Without-Pain-Happiness-Professionals/dp/1951104013/   Ready to rewrite the narrative of your life and health? Visit the link below to see if our bespoke coaching services align with your vision: https://calendly.com/thesilveredge/coaching-inquiry Longing for more wisdom on health and wellness in your golden years? Dive into our exclusive Facebook group: https://www.facebook.com/groups/silveredgefitnessWant 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://calendly.com/thesilveredge/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness