Self-made wellionaire | Jill Ginsberg

Jill Ginsberg is a health coach, speaker, a mother of three children, and the author of Self-Made Wellionaire. Jill originally worked in brand management, but nutrition became her passion. She started studying nutrition and began her coaching practice.

In her book, Jill applies corporate MBA strategies to everyday concepts. She advocates for using these proven tools to become the CEO of your own life. While many strive to be a self-made billionaire, Jill explains that to be a self-made wellionaire is to be rich with energy, health, purpose, and joy.

In one example, Jill explained that the popular SWOT analysis in business can be applied to your health. This tool is used in the beginning of a project or undertaking to understand the environment you’re entering. As you examine the strengths, weaknesses, opportunities, and threats as they apply to your health, you’ll have a clearer picture of how to obtain your wellness goals.

Jill explains that time management is also important. Many people claim they cannot work out because they don’t have time. If you have a plan, then you have the time. People don’t hold themselves accountable in their personal lives, but yet they are capable individuals because they succeed with the same tools in business world. In the end, if it matters, you’ll make the time.

Anticipation is also key. You need to think about where plans are likely to go wrong. Try to stay one step ahead. Develop contingency plans for your fitness and healthy eating by managing your risks and planning responsibly. Take charge of the situation and stay in control.

Energy is another factor that can get in the way. To maximize energy, dig into every component of your wellness. Come up with four or five areas where your energy isn’t where it should be. Take small steps to correct your energy and start feeling better.

It takes a total commitment when it comes to self-health. If you’re not willing to commit, nothing else is going to matter. To connect with Jill or learn more about her book, Self-Made Wellionaire, visit www.jillginsberg.com.

Healthy habits | Dr. Cris Beer

Naked in 30 days | Theresa Roemer

Today we meet with Theresa Roemer and discuss her new book Naked in 30 Days: A One-Month Guide to Getting Your Body, Mind and Spirit in Shape.

 As background, Theresa Roemer is an author, media personality, entrepreneur and small business owner based in Houston, Texas. Her passion for health started at a young age. As a child Theresa was diagnosed with rheumatic fever many times over, which caused her to have a heart murmur; she was sickly and her doctors diagnosed her with a lifetime of physical constraints. Determined to prove the doctors wrong, Theresa began her lifelong journey to stay active, healthy, and physically fit. Theresa took the U.S. Open title in bodybuilding at the age of 40, and held the titles of Mrs. Houston U.A., Mrs. Texas U.A., and was the 1st runner up for Mrs. United America concurrently.

Theresa feels that anyone can do anything for a period of 30 days, and if you put yourself on this plan, you will find that you change your approach to food and exercise, as well as your relationship to both.   Before you know it, you will be standing naked with yourself and proud of who you are and how you got there.

Based on her years of experience as a personal trainer and body builder, Theresa covers diet, exercise, hormones, meal plans and recipes. She lays out her plan in a day-to-day guide that also includes the mental and spiritual aspects of taking care of your health and well-being.

Additional information about Theresa and her new book Naked in 30 Days can be found on www.theresaroemer.com.

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Warrior | Theresa Larsen

Understanding macros

Understanding macros is an important component to determining how you should be fueling your body. There are three core macros: protein, carbohydrates, and fat.

One gram of protein has four calories. Think of protein as the building blocks for muscles. If you don’t eat enough protein, your body will take muscle it believes you don’t need and apply it to other areas. Consuming excess protein is also not a good approach, as the excess can be stored as fat.

One gram of carboyhydrate also has four calories. For each gram consumed, the body will try to use those carbohydrates for energy. Simple carbs will be turned into blood sugar and used to fuel movement. However, if the body gets too much, it has no option but to store the excess as fat.

One gram of fat has nine calories. Fat is the first macro that your body will use for energy. This process forms ketones, which are also used for energy. So one gram of fat provides a great deal of energy, more so than that of the carbohydrates or protein.

A high fat, low carbohydrate perspective is popular because fat cannot be stored as fat, while excess protein and carbohydrates can become fat. While your body needs certain levels of protein and fat, your body can function in a healthy manner without any carbohydrates. If you choose to eat carbohydrates, select fiber or nutrient dense foods like broccoli, kale, and asparagus.

In the end, there is no one size fits all solution for everyone. Each body is unique and its needs can even change daily. By understanding macros, you can focus on getting the proper nutrition that will allow your body to thrive, not just survive.

Should I take protein supplements post-workout?

How to be here | Rob Bell

Rob Bell is a New York Times best-selling author, spiritual teacher, and the author of How to Be Here. His book discusses what it means to be present and give the best to your life.

Rob explains that he often meets people who want to be more courageous, fit, or have a better life. Thought it can be overwhelming, you have to break it down into what you can do today. Start with what’s in front of you. You don’t have to get all the way down the road. You only need to take one step today. As you keep taking steps, you’ll eventually end up further than you ever thought possible. It’s a mental battle to keep it simple and clean, but in the end, you’ll learn that you’re capable of so much.

One memorable quote from the book read, “We rob ourselves of immeasurable joy when we compare ourselves with what we don’t know about someone else.” The truth is, you have no idea what that other person has been through. You have your own path, and all you can do is take the next step on the path you’re on. You have a limited supply of energy. When you spend part of your time and energy comparing yourself to someone else, this is energy that could have been better spent on your own path. You must become a steward of your own energy.

The book’s main focus is explaining that being present matters. You don’t need the regret of past or worry about the future to cloud the current moment. It is interesting enough to be right here and nowhere else. There is a wonder and mystery to your own life. Though it’s easy to be a spectator to your own life, don’t disconnect from the joy of being alive.

To connect with Rob directly, visit www.robbell.com or find him on Instagram at @realrobbell.

Life on purpose | Dr. Victor Stretcher

We are 100! Best of the past.

To celebrate episode 100, we’re looking back on the top downloaded podcasts that included subject matter experts.

In episode 48, Julie Suzette dives deeper into mindfulness. She explained that you can condition the body to enable meditation and mindfulness. This could involve relearning how to breathe, which can be difficult, though you will learn to breathe in more deeply which can reduce stress. Yoga is also a great option for becoming more mindful, as there are many different styles of yoga to try, including hot yoga or restorative-style yoga.

We spoke with Jimmy Moore in episode 23, who discussed ketosis. Jimmy explained that ketosis is when you allow your body to become a fat burning machine rather than sugar burning machine. To shift to fat burning, you should get rid of sources of sugar, so the body can run efficiently on fat and a byproduct of fat called ketones. Obviously losing weight is a benefit of ketosis, but it also decreases your hunger. Your mood can stabilize, allowing clear thinking. Energy levels can also improve in ketosis.

In episode 74, Dr. Vincent Pedre discussed the microbiomes of our gut, which includes trillions of bacteria. Depending on the type of food you eat, you have the potential to grow bad bacteria in your gut. Because of this, the biggest source of healing starts in the kitchen. What we eat actually controls how genes are expressed. Our health is in crisis because the root of many diseases is inflammation from our gut.

In episodes 53 and 58, Dr. Michael Greger explained the positive effects of a plant-based diet, especially in regards to preventing and even reversing heart disease and Type 2 diabetes.

In episode 77, Dr. Jason Fung discussed the problem with obesity. He explained that long-term diets are the issue to solve. It’s not simply what we eat, but when we eat that makes a difference. It is helpful to make one’s diet intermittent and break the cycle of insulin resistance, which can lead to obesity.

To check out more of the 40+ Fitness Podcast, visit the Archive.

https://40plusfitnesspodcast.com/150

Healthy brain happy life | Dr. Wendy Suzuki

Dr. Wendy Suzuki runs an interactive research lab in NYC, is regularly interviewed in the media, lectures nationally, and serves as reviewer for neuroscience journals. She is also the author of Healthy Brain Happy Life. In her book, Dr. Suzuki details how her skills as a scientist helped her to improve her own life. She used neuroscience to change her life, which also changed the way she practiced science.

Dr. Suzuki explains that exercise is a critical component of being a healthy human. We know about the positive physical effects of exercise, but it also has a positive effect on the brain.

Engaging in exercise can improve mood function. After a good workout, you may notice being in a better mood. This is due to an increase in the neurotransmitters that usually decrease during a depression. Exercise also leads to an increased attention span. It has showed improved function with acute or long-term exercise. And perhaps most importantly, exercise stimulates the birth of new brain cells that are critical for long-term memory.

An interesting thought to consider is whether movement itself has any impact on one’s memory. One technique is the idea of a memory palace, where you visualize a space you’re familiar with and mentally walk through it while placing different items in different rooms that you need to remember. This works especially well with lists of items that should be remembered in order.

To improve your brain health through exercise, Dr. Suzuki recommends following these three tips:

1. Engage in a regular form of exercise you enjoy. This will put you in a great mood and improve your memory.
2. Find a regular meditative activity. This will cause positive brain changes and decrease your stress.
3. Engage in altruism as a great way to increase dopamine in your brain.

While exercise won’t fully cure any memory degradation over time, it can help to delay this by strengthening the brain. To contact Dr. Wendy Suzuki or learn more about Healthy Brain Happy Life, visit www.wendysuzuki.com.

2 weeks to a younger brain | Dr. Gary Small

101 homemade products | Jan Berry

In today’s episode, we are joined by Jan Berry, the author of 101 Homemade Products for Skin, Health and Home.   Jan is also the writer and photographer of the blog, The Nerdy Farm Wife.   She is also a contributed to HobbyFarms.com and Natural Herbal Living Magazine.

Jan talks about her background and inspiration for her creative ways to turn herbs, flowers and other garden plants into beautiful, fun and practical products. She discusses how she’s especially fond of finding fun and practical uses for weeds and otherwise overlooked plants, such as dandelions.

Homemade products are featured that are easy to make and use commonly found herbs, flowers, oils and other natural ingredients. Going green has never been easier or more affordable.   Local, natural ingredients are key to making something beautiful, effective and good for you and your family.

Jan describes herself as a serial hobbyist with many interests, yet her blog has morphed into a place where she shares soap making ideas and tips along with herbal recipes and natural DIY body care projects. Learn and explore more about Jan Berry’s 101 Homemade products for Skin, Health and Home at the Nerdy Farm Wife website.

https://thenerdyfarmwife.com/

Ayurveda meets western medicine with Dr. Kulreet Chaudhary