Category Archives for "health"

April 23, 2018

Hormone balance with Magdalena Wszelaki

On this episode, Magdelina Wszelaki and I discuss her book Cooking for Hormone Balance. This book is much more than a cookbook, it provides many different recipes using the foods that support hormone health. Beyond that, the book presents the science behind why these foods do what they do.

As a young woman, Madelina didn't eat well and as a result, she began to suffer health consequences.  These got progressively worse until she said enough is enough and started working on her food to get proper hormone balance.

Hormone balance starts with digestive health

She recommends we work on our digestive health first.  Digestive imbalance can lead to internal stress that causes cortisol and adrenal issues,  These hormones are the foundation for maintaining hormone balance.  Problems with digestion can cause all kinds of hormone imbalances, including estrogen dominance and gallbladder problems.

Constipation is a problem that many of us suffer from.  This is a red flag that our digestive health is off.  You should be having a good bowel movement each day.

Magdelina presents an elimination style diet.  She recommends you eliminate (her recipes are free of all of these items):

  1. Gluten
  2. Dairy
  3. Eggs
  4. Soy
  5. Corn
  6. Nightshades
  7. Peanuts

After you've allowed your digestive system to heal, you can reintroduce these foods one at a time to see how your body deals with each.  This will allow you to identify your troubled foods.

Blood sugar levels

When Magdelina moved to the US ten years ago, she was shocked at the amount of sugar was in the foods.  This is even the case for foods that are advertised as healthy.  Excess sugar causes inflammation and can eventually cause insulin resistance.  Our adrenals will step in to assist with balancing blood sugar levels.   This further taxes them.

You should focus on having a savory breakfast with protein, fat, and fiber.  Avoid sugar.  You'll feel more grounded and clear in the head.

Liver Health

There are different elimination pathways in the liver.  Each helps remove different things like viruses, parasites, toxin, heavy metal, or hormone.  Supporting your liver, giving it the right nutrition, so it can bind with and remove hormones.  Foods high in sulfur such as broccoli, cauliflower, bok choy, an arugula are very important to support liver health, leading to hormone balance.

It's about the Food

Her program is a systematic approach that uses good tasting, healthy foods to deal with your hormone issues.  After you heal yourself in phase one of her program, she presents a phase two to help you maintain.  She also includes specific protocols for specific issues.  And then there are some really awesome recipes.

To learn more about Magdelina and her book Cooking for Homone Balance, go to



Other episodes you may enjoy

An antidote for alzheimer's with Amy Berger

Ayurveda meets western medicine with Dr. Kulreet Chaudhary

April 17, 2018

Sleep quality with Dr. Daniel Barone

Sleep quality is an often overlooked part of health and fitness.  You'll hear you need 7 – 8 hours, but it is critical that the quality of that sleep is good.  Sleep quality matters even more than quantity.  On today's episode, we meet Dr. Daniel Barone and discuss his book, Let's Talk About Sleep.

Sleep quality

Our health is directly tied to the quality of our sleep.  While we may feel that sleep is a waste of time.  But we all know we feel better when we've had a good night of sleep.  If you're stressed, you may struggle to sleep well.  If you're not sleeping well, you're likely to be stressed.  As a system, sleep ties into all of our health, stress, exercise, etc.

Sleep quality can really affect your ability to lose weight.  And being overweight can affect sleep quality.


Sponsor:  This episode of the 40+ Fitness Podcast is sponsored by Fresh-Pressed Olive Oil Company.  They are offering you a $39 bottle of their high quality, fresh-pressed olive oil for only $1.   Go to to learn more.


What do we know about why we sleep?

While we don't know why we sleep, there are many theories.  The most recent and most exciting theory regards the glymphatic system, which allows for a cleansing of the brain.  This is important as good quality sleep appears to help filter out and clear out waste products in the brain.  Sleep is incredibly important and we're getting closer to understanding why.

Obstructive Sleep Apnea

I snore.  My wife snores.  While snoring is a marker, it is not a clear determinant of obstructive sleep apnea.  However, if you're noticing issues with your sleep quality such as waking up to urinate often, not feeling rested in the morning, or waking with a headache you may have an issue.

Obstructive sleep apnea is more likely being:

  1. a man
  2. a post-menopausal woman
  3. over-weight
  4. genetically smaller airway

During obstructive sleep apnea, your airway is obstructed and your body experiences itself being choked and wakes up.  You may not be aware this is happening, but your body does as it prevents your body from going through full sleep cycles.

Most of us do go through periods of non-breathing.  If this is happening less than five times per hour, you're below the threshold of obstructive sleep apnea.  So, your bed partner may notice that you've stopped breathing, but you may not be reaching the threshold of sleep apnea.

Smoking, drinking, sleeping on your back can trigger obstructive sleep apnea events.

Central Sleep Apnea

Central Sleep Apnea is a version of sleep apnea that is caused by things other than an obstruction.  After a sleep quality test, you'll know whether this is an issue for you and what is causing central sleep apnea.

Restless Leg Syndrome

Restless leg syndrome is much more common than most people know (2 – 15%).  The legs feel like they have to move or it is going to be very uncomfortable.  This makes it incredibly hard to sleep.

Medications and lifestyle modifications can be used to manage restless leg syndrome.

  1. Iron – When iron levels are low, you're not able to produce dopamine correctly. You should check your iron levels to ensure you're storing iron the way you should.
  2. Stretching – Calf stretches can help relieve the symptoms.
  3. Keep the brain engaged – Reading or knitting can help stave off the symptoms of restless leg syndrome.


While medications can play a part in improving sleep quality, meditation, massage, and acupuncture are all good at helping the brain and the body relax.

T0 learn more about Dr. Daniel Barone and his book, Let's Talk About Sleep, go to Roman and Littlefield.


Other episodes you may enjoy

Sleep smarter | Shawn Stevenson

11 best sleep tips

April 2, 2018

Mitochondria and your health with Dr. Lee Know

Dr. Lee Know's bestselling book Mitochondria and the Future of Medicine shows us how the powerhouses of the cells are at the heart of health and fitness. When your mitochondria are working well, we have more energy and look and feel younger.

Basics of mitochondria

The mitochondria is an organelle in the cell.  Like organs in the body, organelles each have particular functions.  The mitochondria produce energy through APT.   When they perform well, we have all the energy we need.

Ketosis and calorie restriction

How we eat can really affect how well mitochondria perform.  This includes ketosis, calorie restriction, and intermittent fasting.  The amount of research is growing and understanding the metabolic pathways is improving.  The research is proving out that ketosis helps mitochondria function better.  Ketones being available as an alternative style of fuel helps the energy processes in our bodies function better.

The mitochondrial theory of ageing is becoming the most evidenced-based over all of the other theories including the free-radical theory and the wear-and-tear theory.  Calorie restriction is the only proven way of extending life for healthy individuals.  You're creating fewer free-radicals which leads to healthier mitochondria and a longer lifespan.  The idea is to reduce calories avoiding starvation or malnutrition.

Sponsor:  This episode of the 40+ Fitness Podcast is sponsored by Fresh-Pressed Olive Oil Company.  They are offering you a $39 bottle of their high quality, fresh-pressed olive oil for only $1.   Go to to learn more.


Dr. Know went through some of the supplements you may want to consider for better mitochondria health (note: the links are affiliate links to products on Amazon).

To get in touch with Dr. Lee know or to learn more about the book Mitochondria and the the Future of Medicine go to WEBLINK.

Another episode you may enjoy

Using the telomere effect for better health with Dr. Elissa Epel

Quote of the Week


March 12, 2018

Ageless soul with Thomas Moore

On this episode, we discuss Thomas Moore's new book Ageless Soul,, a book an successful aging.

Thomas Moore is the New York Times bestselling author of Care of the Soul, as well as many other books on deepening soul and cultivating a mature spiritual life, three of which have received the Books for a Better Life Award. At turns, he has been a monk, a musician, a university professor, and a psychotherapist.

Phases of Aging

– Immortal is the phase of life when you don't think of life as limited.
– First taste of aging is when we begin to recognize that life is not permanent.
– Maturity is the phase where you begin to see changes.
– Shifting toward old age is the phase when you begin to feel old age coming on.
– Old age is a phase of life when you begin to flow with your age.

Most of the shifts from phase to phase come about with an event. In Thomas' experience, that happened when he had a heart procedure. The initiate isn't planned, but it happens anyway.

Puer and Senex

“To age well you have to be profoundly old and profoundly young.”

Puer is a Latin word that means young person and Senex means old. We carry around a bit of each of these where our youth and our age talk through things to live well. We need to pay attention to the voices. These are a part of your identity and both can be useful.


Sadness and melancholy are a part of aging. Rather than try to collapse from it or avoid it, you should embrace it. Accepting this and looking for the new opportunities that are available to you now that you've reached a given age. And when you're older, you now have something to give to people that are younger.

Thomas recommends that we spend more time outside in nature as we will now have a much greater appreciation of it.

Developing a Clearer, Deeper Sense of Self

As we reach old age, we have developed as a deeper person. We can use our time to reflect more. We can observe and experience aging of others. We are learning more and we become a different person.

We can dedicate ourselves to learning, relaxing, and enjoying what we see.

To learn more about Thomas Moore and his book Ageless Soul, go to


Another episode you may enjoy

Aging well with Dr. Mark Williams

Motivational Quote

Thousands of Candles

February 26, 2018

The woman’s guide to health with Dr. Ruth Parker and Dr. Carmen Mohan

Ruth Parker and Carmen Patrick Mohan are primary care physicians and authors of the new book, The Women’s Guide to Health. This book is an action guide for both women and men to cultivate habits that support well-being.

Ruth and Carmen explain that the book contains various health and fitness “prescriptions” for people who are at different phases in their lives. Each level is intended to consist of a gentle progression through a span of 30 weeks. The three levels include:

1. Get Started – Start where you are. The intent in this level is to reach the 150 minutes per week recommended by the CDC.

2. Keep Going – This level incorporates the running and walking as described by Jeff Galloway’s program.

3. Burn Fat – This level is for the person who feels that they’d like to lose weight and improve body composition.

Ruth and Carmen also discuss the importance of sleep. Research shows one should strive to achieve seven hours of quality sleep per night. If one can’t achieve this, don’t stress over it. View sleep and rest as restoration and don’t claim an insomnia mindset.

In order to maximize using one’s lifestyle to prevent and treat disease, Ruth and Carmen recommend optimizing choices and being consistent with daily activity. Keeping a health journal can help track patterns and encourage accountability.

To connect with Ruth Parker or Carmen Patrick Mohan or to learn more about The Women’s Guide to Health, visit or visit their Facebook page.  You should also check out the episode I did with Jeff Galloway.


Another episode you may enjoy

Menopause advice for women and men with Dr. Tara Allmen


The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health-conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to to support the show and see if you qualify.

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