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 CookingForHormoneBalance.com.



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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 40plusfitnesspodcast.com/oliveoil 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.


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Sleep smarter | Shawn Stevenson

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April 9, 2018

Choose the StrongPath with Fred Bartlit

Fred Bartlit is the author of the book, Choosing the StrongPath.  Fred chose to change his life when his wife, Jana pushed him to begin taking his fitness seriously.  As he aged, he noticed that the friends he had that were his age were falling off and not participating in activities like skiing.


Beginning in our 30's we begin losing around 1% of our muscle mass per year. That puts us into a death spiral that if not addressed, we'll end up disabled and face many chronic diseases.  This is preventable with a resistance training program.


Falls are a very common and they can lead to disability and death.  Being stronger not only reduces the likelihood of falls, it also prepares the body to handle falls better.


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 40plusfitnesspodcast.com/oliveoil to learn more.


Go to the gym

You should go the gym and get a trainer to teach you proper form. It is a great investment to get started on the right foot. A solid program will work all of the muscle groups with good variety. Having control and avoiding ballistic movements that can cause injury. Fred has a strategy for the time he is in the gym, with focus and dedication.

Not all trainers know how to train you

Just like there are different types of attorneys, trainers can specialize on older individuals. That will allow them to provide the best advice and guidance, allowing you to train, get the gains, without injury.

Age is not show stopper

At the age of 85, almost 85, Fred's commitment to the StrongPath has him breaking life-long strength goals.


We should lose no more than 1 – 1 1/2 pounds per week. Losing more than that is not sustainable or healthy. To lose weight, you should record your weight where you see it each day. If you aren't getting results, pay attention to what you're eating and change to get yourself back on path.

All that said, the wafer thin woman is no longer the ideal of beauty. Instead, being strong and fit is seen as beautiful. Women that follow the StrongPath are on their way to looking and feeling their best.

You can learn more about Fred and his book, Choosing the StrongPath at strongpath.com.

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Weight machines versus free weights


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 40plusfitnesspodcast.com/oliveoil 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 26, 2018

Running Rewired with Jay Dicharry

Jay Dicharry, the author of Running Rewired, is board- certified Sports Clinical Specialist.  He focuses on running biomechanics.  Beyond therapy, he seeks to correct the muscle imbalances that lead many runners to injury.

What really happens when you run

When we run, we are putting the body through a high amount of stress.  The forces on the body can exceed 2 1/2 times our body weight.  For an overweight runner, this can make running not only difficult but dangerous.

Core stability

One of the main areas that cause running injuries is a weak core.  But the fix is not just about doing crunches or planks.  You should look at your core as if were an aluminum can.  A can will support a great deal of weight.  However, if you make a small dent in the side, and the can collapses.  This is why it is critical to ensure the full musculature of the core is strong, balanced, and stable.

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 40plusfitnesspodcast.com/oliveoil to learn more.

Quads vs Glutes

Your running correlates with the way you move.  If you squat and you find that you squat more forward, you're using your quads too much.  If you squat more toward the back, then you may be glute dominant.  You can do an exercise of squatting down and at the bottom position, oscillate forward and backward to feel how to activate both.  The more you can use your glutes (the stronger muscles), the more powerful your running will be.

Muscular endurance, strength, and mass

Most runners don't want to lift weights because they don't want to add too much mass.  But there are ways to use weights to improve your running.  To improve your running economy, you want to be able to put more force down on the ground in a shorter period of time.  That requires heavier loads with squats, deadlifts.  Plyometrics and powerlifting are very effective tools to improve your running.  You won't gain much weight as you'll still be running and sarcopenia will keep you from putting on too much muscle.

You can learn more about Jay Dicharry and Running Rewired at LINK.

Another episode you may enjoy

Running injury free using the run walk run method with Jeff Galloway



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