Plant-based diet | the plant trainers

In this episode, we talk with Shoshana and Adam Chaim who are “Plant Trainers” on a mission to improve the quality of life through nutrition and fitness.   They will walk us through their personal journey of transitioning to a plant-based diet.

Their journey to a plant-based diet began after a health scare.   In the process of researching his health issue, Adam became intrigued and eventually inspired by the plant based lifestyles he was reading about.   He decided to make an immediate transition.

Shoshana’s transition to a plant-based diet was not as immediate.   And while her path was different, eventually she and Adam began expanding their knowledge base on how plant-based nutrition would be the appropriate route for them and their family.   The end result was soaring energy levels, weight loss, glowing skin and other benefits.

Today, Shoshana and Adam Chaim host “The Plant Trainers Podcast.”   They are actively involved in providing personalized plans focusing on nutrition, motivation, fitness no matter what lifestyle you choose.   Learn more about The Plant Trainers and plant-based diets via their website: planttrainers.com

The end of heart disease | Dr. Joel Fuhrman

Music: Ben Sound Royalty Free Music

How to not die of diabetes | Dr. Michael Greger

This episode contains Part 2 of a two-part series with Dr. Michael Greger, author of How Not To Die. Dr. Greger’s book includes information and real stories of individuals who were able to reverse the signs of diabetes simply by adopting a plant-based diet.

The health benefits of a plant-based diet are incredible. In fact, the plant-based diet is the only diet that has ever been proved to reverse heart disease. In the 1930s, the first studies that showed the reversal of Type 2 diabetes with a plant-based diet were released. Individuals who went on this diet were essentially cured. Their blood sugar levels became normal and they were able to go off all of their medication.

The truth is, there is no excuse to not eat healthier, especially for those who have diabetes. Dr. Greger discussed his “Daily Dozen” – a checklist of all the things one should fit into their daily routine. This includes the best greens, berries, nuts and seeds, and beverages to consume, as well as how much exercise to get.

After all, diet is the key driver to the reversal of diseases including hypertension, heart disease, and chronic diseases in general including diabetes. Premature deaths are preventable with simple changes in diet. The key is to recognize that we are all on the path to gradually improve our diets. Any steps we take will accrue significant health benefits.

In the last few decades, much awareness has been brought forward, but there is still work to be done. One issue is that people have a tendency to underestimate the power of diet and its effect on our bodies. Switching to a plant-based diet is a proven method of reversing Type 2 diabetes and has many other health benefits. Be sure to make any changes with the supervision of a physician, who can keep a close eye on your levels and remove any medications at the proper time. To connect with Dr. Michael Greger, author of How Not To Die, go to www.nutritionfacts.org to find his contact information.

How to not die of heart disease | Dr. Michael Greger

Music: Ben Sound Royalty Free Music

How to not die of heart disease | Dr. Michael Greger

This is the part one of a two-part series with Dr. Michael Greger. He is the author of the book “How Not To Die”.
Dr. Greger says the number one cause of death for both men and women in the United States is heart disease. The good news is a vast majority of premature death due to heart disease is preventable.

Inflammation is the primary cause of heart disease. Death from heart disease occurs when a plaque within the arterial wall of our coronary arteries bursts. Coronary arteries feed oxygen to the heart muscles. When blood flow is cut off due to this bursting plaque, a part of the heart dies. This can lead to certain cardiac death. One of the first stages is the buildup of cholesterol. High levels of cholesterol in blood

One of the first stages is the buildup of cholesterol. High levels of cholesterol in blood damages the wall of the arteries.  White blood cells go into the arterial wall and eat up the cholesterol. This results in the eventual bursting of a plaque.

Heart disease is preventable without drugs and surgery. Simple changes in our diet can be enough to reverse heart disease.  He recommends a plant-based diet to prevent and reverse heart disease.

To connect with Dr. Michael Greger, author of How Not To Die, go to www.nutritionfacts.org to find his contact information.

How to not die of heart disease | Dr. Michael Greger

Music: Ben Sound Royalty Free Music

Joel Boggess ReLaunches his health

Joel Boggess, the mastermind behind the wildly popular podcast ReLaunch, joins us today. Joel has an inspiring story to share that shows how he was able to relaunch health as a part of his life, like so many others are trying to do.

In his younger years, Joel was very interested in fitness. He actually worked his way through graduate school as personal trainer with 24 Hour Fitness. He soon found himself as the top producing personal trainer in the region. He enjoyed helping people realize their potential.

Over time, life got in the way. Joel got caught up in his responsibilities and lost touch with his love for fitness. By his mid 40s, he knew he needed to make a lifestyle change. At 5’5”, Joel weighed in at 223 pounds at his heaviest point.

One of the biggest decisions Joel made was to quit drinking. In his 40s, he recognized that he was drinking often and seeing the results in his waist line. While he still has an occasional drink, he has largely cut alcohol out of his life. Joel also began drinking more water and started going to the gym three or more times per week. After all of these changes, Joel is now down to 150 pounds.

Joel believes planning is essential to success. Create a plan that is disciplined and focused on your fitness goals.

1. Regardless of your goal, make a decision and commitment. Promise yourself that you will see it through. Your goals have to be meaningful and real.
2. Break the plan into manageable chunks. Be sure to put it together in a way that’s executable.
3. Find the time in your schedule to put one foot in front of the other and take action.

Many people set unrealistic expectations that they can’t follow through with. Start small and get your momentum going. Soon enough you will have relaunched your health just as Joel Boggess was able to do.

Robin sets a stretch goal

Music: Ben Sound Royalty Free Music

Bone health with Dr. Susan Brown

Dr. Susan Brown is an acclaimed medical anthropologist, nutritionist, and author of Better Bones, Better Body. She has more than 20 years of experience in the area of bone health and is widely consulted with on many health issues. Today she is sharing a few ways to build and maintain bone health.

One of the keys in building and maintaining bone health is proper nutrition. In fact, there are 20 nutrients that are essential for bone health. You can find a complete list of these at www.betterbones.com. Most people will need to supplement, as it is difficult to get the proper amount in a typical diet. However, a diet that is high in fruits, vegetables, nuts, seeds, and protein is a great start.

Most people have heard that milk is essential to creating healthy bones. While it is a factor, it has been proven that a higher dairy intake does not necessarily prevent fractures and may actually cause other problems such as hardening of arteries and development of kidney stones. It really takes a balance of all the nutrients.

Another key in building bone health is exercise. Building muscle will build bone. Activities that are great for building bone health including walking, perhaps with a weighted vest, and jumping or hopping. Exercises that build the back muscles are also great techniques to incorporate.

In addition to nutrition and exercise, reducing stress is another key to great bone health. Stress, cortisol, and adrenaline can damage bone. Introducing mindful exercises like yoga can prove to be helpful. This will put a load on the bones, while also reducing hormones of distress.

If your bone density is low, consider working with a physician or bone health center to uncover the causes of your bone loss. To connect directly with Dr. Susan Brown or to learn more about her bone health programs, visit www.betterbones.com.

The menopause solution | Dr. Stephanie Faubion

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

Should I do yoga? | Julie Zuzek

In this episode, we get into Yoga Basics with Julie Zuzek. Julie is the founder Corporate Yogi. She helps entrepreneurs grow businesses that are purpose driven and profitable. She is a business coach, a yoga teacher, and host of a podcast.

Julie points out the key benefits of yoga. Yoga iis not just physical, rather it is something that goes deep into our minds. She talks about the physical benefits of Yoga.  It is great for developing flexibility. Just like strength training increases our muscle mass, yoga lengthens our muscles. Then, it increases our body strength. Yoga uses only human body-weight and not any equipment or machines. So, it tends to be a safe way for people to exercise.

Julie mentions how Yoga can help us reduce stress in our life. Relearning to breathe is something people struggle when they first come to yoga. Yoga tends to allow one to breathe in a larger capacity. And that is what allows one to reduce stress in one’s life.

Julie explains different types of Yoga. Bikram style of Yoga is one of the major modalities she teaches. It is something that involves a specific series of 26 poses and two breathing exercises. Ashtanga is another series she teaches. Another yoga type she mentions is Yin Yoga. It takes 4-10 minutes to complete a single posture. It allows us to focus on our breath and also reduce stress. She also mentions Iyengar which is quite popular as well.  It teaches one how to align the body. These are the common styles in the yoga spectrum.

Julie believes one should keep trying Yoga until he or she finds the right type that is for him or her. Finding a connectable, accessible and trustable teacher is important as well.

Hope you enjoyed the session!

https://40plusfitnesspodcast.com/45

https://40plusfitnesspodcast.com/46

Music: Ben Sound Royalty Free Music

Body by science | Dr. Doug McGuff

This is the second part of a two-part interview with Dr Doug McGuff . In this episode, we discuss the principles behind the book “Body by Science”. Dr McGuff co-authored the book with John Little.

At the age of 15, Dr Doug McGuff became interested in exercise, diet and human performance. He took up weight training to improve his performance in the sport of bicycle motocross. He traded janitorial services for membership in a local gym.

In 1989, he graduated from the University Of Texas Medical School At San Antonio. He served as the chief resident at University of Arkansas for Medical Sciences at Little Rock. From there, he served as faculty at Wright State University Emergency Medicine Residency. In 1997, he realized his lifelong dream when he opened up Ultimate Exercise.

Dr. McGuff’s program has always been high-intensity. Over the years, he continued to tweak his program to continue progressing. He turned his attention to finding the lowest volume necessary to still see results.  He found that intensity was the key, not volume.  Those principles are reflected in the Body by Science book. It is a combination of his own experience and scientific studies. 

In the book, McGuff showed how the intensity comes by slowing down the exercise. He says the purpose of slowing down the exercise is not just going slow. There is nothing magical about that. It’s the focus and intent that changes things. It’s important to set a benchmark workload and progress over time following that benchmark. There is no reason to rush and try to achieve anything quickly. Taking time and focusing on safety at the time of weight-lifting are important.

The book discusses many other aspects of human body and muscular development.

https://40plusfitnesspodcast.com/primal-prescription-doug-mcguff/

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music