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In this episode, Dr. Jeff Armstrong, an exercise physiologist and certified strength and conditioning specialist, and co-host, Corbin Bruton, explore the top 10 leg exercises for beginners. They compare their picks with those from a recent Men's Journal article and AI suggestions. They discuss the importance of leg exercises for aging well and dive into the benefits and techniques of each exercise, including squats, lunges, deadlifts, and more. Stay tuned for expert advice and practical insights to help you kickstart your fitness journey!
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In this episode, Dr. Jeff Armstrong engages in a profound conversation with Robin Kencel, 2024 Miss Connecticut Senior. Robin shares her inspiring journey of entering the pageant at age 66, her perspective on successful aging, and her thoughts on passion and purpose. She discusses her five tactics for maintaining vitality, the importance of well-centered fitness, and her work as a mentor and spiritual director. Discover insights on living a vibrant and purposeful life as we explore how to age well with Robin.
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Learn more about Robin Kencel at http://robinkencel.com/
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Join Dr. Jeff Armstrong as he welcomes Sally Roberts, a former elite wrestler and the co-founder/CEO of Wrestle Like a Girl. Sally shares her inspiring journey from a troubled youth to becoming a world bronze medalist and a powerful advocate for women and girls in sports. Discover how wrestling can build confidence, bridge cultural gaps, and foster gender equity. Sally discusses her organization's global impact, the importance of staying active and healthy, and offers actionable advice for supporting the mission. Learn about key events like the National Collegiate Women's Wrestling Championships and ways to get involved in transforming lives through passion and dedication. Above all, learn how wrestling shapes women and sets them up for... aging well
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In this episode, Dr. Armstrong takes an inspiring journey with Niamh McAnally, author of Following Sunshine: A Voyage Around the Mind, Around the World, Around the Heart. Described by Liam Neeson as "a truly brave, enriching memoir," this episode takes you on an epic global adventure of aging well. Niamh shares the fascinating story behind her book, explores how her travels influenced her perspective on aging and personal growth, and discusses the concept of "following sunshine" in the context of well-centered fitness. Tune in for practical tips on self-discovery, mindfulness, and maintaining health while traveling, as well as memorable stories from Niamh's transformative experiences. Discover how writing this memoir has changed her outlook on life and aging and hear her advice for anyone feeling stuck or uninspired.
www.thewriteronthewater.comPre-Order FOLLOWING SUNSHINE: A Voyage Around The Mind, Around The World, Around The Heart
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Buy Now: FLARES UP: A Story Bigger Than The Atlantic
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In this episode of the Aging Well Podcast, Dr. Armstrong and Corbin Bruton discuss the importance of focusing on amino acids above merely protein consumption. Discover why consuming approximately one gram of protein per pound of body weight is essential for maintaining muscle mass, strength, and overall physical health as we age. The hosts break down the nine essential amino acids (EAA-9) and their crucial roles in various physiological processes, from muscle protein synthesis to immune support. Learn about the best sources of complete proteins, the challenges faced by vegans, and practical tips for ensuring a balanced intake of all essential amino acids. Whether you’re an omnivore or a vegan, this episode offers valuable insights for optimizing your diet to… age well.
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In this episode of the Aging Well Podcast, host Dr. Jeff Armstrong is joined by Dr. Dan Dowhower to discuss the critical role of Social Determinants of Health (SDOH) in aging well. Dr. Dowhower explains what SDOH are and why they are essential, highlights key topics from his courses, and shares how these determinants specifically affect older adults. The conversation also covers significant health disparities, the importance of social support networks, effective policies, and community programs in Oregon. Dr. Dowhower offers valuable advice on advocating for better policies and taking proactive steps to mitigate negative social determinants. Tune in to learn more about improving health equity and promoting well-being for all age groups.
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In this episode of the Aging Well Podcast, Dr. Armstrong and Corbin Bruton examine the topic of weight training for children. Starting with the benefits of proper technique and progression, the hosts emphasize the long-term positive effects on a child's health, interest, and performance. They share practical tips for developing a safe and effective weight training program to foster lifelong exercise habits. Jeff and Corbin also tackle common concerns and offer guidance on ensuring children's physical activities are supportive of healthy aging. From resistance training basics to keeping workouts engaging and safe for... aging well.
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This episode of the Aging Well Podcast examines the Milken Institute's groundbreaking report, "Transcending Age-Based Divides." Dr. Armstrong is joined by Lauren Dunning and Eunice Lin Nichols, who share insights on how intergenerational connections can transform work, health, education, and community life. From innovative programs that bridge generational gaps to the role of technology in enhancing social connections, this conversation offers valuable perspectives on the power of age-diverse communities. Whether you're interested in intergenerational solutions or looking for ways to age well, this episode is packed with inspiration and actionable ideas.
Learn more on https://milkeninstitute.org"Transcending Age-Based Divides"
About the Milken Institute Future of Aging:About CoGenerate:
Learn more on https://cogenerate.org/Follow CoGenerate on linkedin, facebook, instagram, tiktokSign up for their email listCheck out their virtual eventsResearch and Reports:
Cogeneration: Is America Ready to Unleash a Multigenerational Force for Good?What Young Leaders Want -- And Don't Want -- from Older AlliesOther Resources:
Open invitation to join CoGenerate's Innovators' Community of Practice on CoGen Solutions to Social Isolation and LonelinessThe Future of Together -- plenary talk by Eunice Lin Nichols at Campus Compact's national conference making the case for age-integrating higher education. TruDiagnostic epigenetic testing
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In this episode, Dr. Armstrong and Corbin Bruton discuss the Nordic Diet, a nutritious and sustainable way of eating rooted in the culinary traditions of Denmark, Finland, Iceland, Norway, and Sweden. The hosts compare the Nordic Diet with the Mediterranean Diet, highlighting the key differences in fats, proteins, fruits, vegetables, and whole grains. They also discuss the health benefits of the Nordic Diet, such as improved cardiovascular health, better weight management, and enhanced metabolic function. Tune in to learn how incorporating elements of the Nordic Diet can help you age well, with a focus on locally sourced foods, minimal processing, and seasonal eating.
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"Switching to a Nordic diet could help us stay healthy"
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In this episode, Dr. Armstrong talks with Dr. Matt Kaeberlein, a leading expert in longevity research and the founder of Optispan. Dr. Kaeberlein discusses his journey from academia to starting Optispan, defining what it means to age well, and explores the science behind rapamycin and its relationship to aging well. They dive into the role of mTOR in muscle hypertrophy, the impact of lifestyle changes versus pharmaceutical interventions, and the benefits of caloric restriction and intermittent fasting. Additionally, they touch on the significance of grip strength and muscle mass in predicting longevity, and the profound effects of exercise and diet on biological aging. Dr. Kaeberlein also shares his personal practices for aging well and offers ways for listeners to connect with his research and initiatives, including a unique study on dog longevity. Don't miss this comprehensive discussion on proactive strategies for living a long and healthy life—strategies for…aging well.
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Relevant links:
Optispan: https://www.optispan.life/
Optispan Podcast: https://www.youtube.com/@optispan
Dog Aging Project: https://dogagingproject.org/
Dog Aging Institute: https://dogaginginstitute.org/
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In this episode, Dr. Armstrong and Corbin Bruton take a closer look at the Mediterranean Diet and its potential benefits for children and teens. Drawing from a recent study published in JAMA Network Open, they discuss how Mediterranean Diet interventions can promote cardiometabolic health in younger populations. The conversation covers the essential elements of the diet, its impact on growth and development, and practical strategies for parents to make this healthy lifestyle appealing to their kids. Tune in to learn how starting these habits early can set the stage for a lifetime of wellness and… aging well.
Links:
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"Mediterranean Diet Good for Kids, Teens Too"
“Mediterranean Diet and Cardiometabolic Biomarkers in Children and Adolescents: A Systematic Review and Meta-Analysis”
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In this episode, Dr. Armstrong and Corbin Bruton are joined by award-winning photographer and documentarian, Sky Bergman. Sky's directorial debut, Lives Well Lived, has evolved into a book titled Lives Well Lived—GENERATIONS, which takes readers on a heartfelt journey through the wisdom and experiences of older adults. The discussion covers the captivating stories of older generations, the inspiration behind Sky's work, and her personal perspective on aging well. Sky shares insights from her project, starting with her 103-year-old grandmother, and discusses the keys to a life well-lived. The episode also shares her ongoing "Intergenerational Connections Through the Lives Well Lived Project." Tune in to discover the secrets, wit, and wisdom of aging well, and learn how you can apply these lessons to your own life.
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https://www.skybergmanproductions.com/
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In this episode of the Aging Well podcast, guest co-host Jennifer Kem interviews Dr. Armstrong about his passion for helping people age well. They discuss the importance of educating younger generations about healthy aging and the challenges of motivating individuals to exercise. They also touch on the decline of physical activity in schools and the need to create a more active environment for children. Jeff emphasizes the importance of making healthy choices accessible and addressing barriers to exercise. Overall, the conversation highlights the need for proactive measures to promote healthy aging from a young age. The conversation covers various topics related to exercise, aging, and physical health. Some key themes include the importance of staying active and incorporating exercise into daily routines, the benefits of different types of physical activities such as walking and biking, the significance of proper form and technique in exercise, the role of motivation and internal drive in maintaining physical fitness, the challenges and motivations for pursuing a career in exercise science, and the importance of strength training for... aging well.
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In this episode of the Aging Well Podcast, we are joined by Ron Pevny, the author of Conscious Living, Conscious Aging. Ron shares his insights on how retirees and those approaching retirement can embrace a life of growth, purpose, and spiritual exploration through what he calls 'conscious aging.' He discusses the importance of identifying personal goals, staying engaged in society, and pursuing profound personal development.
Listeners will learn about the various dimensions of wellness, including the spiritual, physical, intellectual, emotional, and social aspects of aging. Ron also touches on discovering one's sense of calling, navigating life's transitions, and the significance of maintaining community and intergenerational connections. Tune in to explore how you can live a passionate, active, and fulfilling life as you seek to… age well.
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Links:
The Center for Conscious Eldering
Bookshop.org
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In this episode, Dr. Armstrong and Corbin examine the three critical diet rules highlighted in a BBC Science Focus article. They discuss the significance of these rules—caloric restriction, protein-rich meals, and fiber intake—and how they contribute to healthy aging. The episode also covers topics such as maintaining a healthy body composition, the importance of quality protein, the benefits of fruits and vegetables, the Mediterranean diet, and effective meal timing strategies. This episode provides valuable insights for anyone looking to enhance their diet for better health, performance, longevity, and… aging well.
https://www.sciencefocus.com/the-human-body/dieting-rules
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In this episode, Dr. Armstrong delves into the transformative power of vibroacoustic therapy with special guest Craig Goldberg, a relaxation expert, Vibro-Acoustic Therapy Practitioner and technician. Craig shares insights into how sound and vibration can reduce stress and anxiety, enhance mindfulness, and promote overall well-being, especially as we age. Learn about the impact of the parasympathetic and sympathetic nervous systems on our health, discover practical tips for achieving calmness, and hear about Craig's personal journey from chronic stress to leading a life of mindful serenity. Tune in to explore the science of mindfulness and discover actionable strategies for… aging well.
Links:
inHarmony
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In this episode, Dr. Armstrong and Corbin Bruton explore the significance of muscle mass in healthy aging. They share insights on the midlife muscle crisis, the science behind weightlifting, the importance of essential amino acids like leucine, the benefits of protein quality, and share practical tips on protein and creatine supplementation. Tune in to discover why building muscle is more than just a fitness trend—it's a vital part of… aging well.
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Link to Mind Pump Show with Dr. Gabrielle Lyon
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In this episode, Dr. Armstrong is joined by Cory Gilday. Cory has been in the strength and conditioning industry for 23 years, serving as a head strength and conditioning coach at the NCAA Division I and II. He currently serves Director of Athletic Performance with Triple Canopy at the US Embassy in Baghdad, Iraq.
The tactical athlete faces unique health and longevity challenges due to the physically demanding nature of their professions. These challenges include chronic and acute musculoskeletal injuries, cardiovascular issues, mental health concerns like stress, anxiety, and PTSD, as well as sleep disorders from irregular work hours. Dr. Armstrong and Corey discuss addressing these concerns, through the implementation of regular health screenings, structured fitness programs, mental health support, nutrition education, sleep management strategies, injury prevention and rehabilitation, substance use prevention programs, and occupational safety measures. These are important strategies to help tactical athletes maintain their health, perform their duties effectively, enhance their overall longevity, and… age well.
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In this episode, Dr. Armstrong and Corbin Bruton examine the sensational claim that "Weightlifting is Dead," as reported by Muscle Journal. The hosts debunk the article's exaggerated criticisms of traditional weightlifting and introduce listeners to the concept of compensatory acceleration training (CAT). They discuss the integration of bands and chains to optimize resistance and muscle engagement, highlighting the contributions of pioneers like Dr. Fred Hatfield and Louie Simmons. Whether you're a seasoned lifter or just starting your fitness journey, this episode provides valuable insights into effective resistance training techniques for… aging well.
Links:https://www.xbarfit.com/power
References:
Anderson, C. E., Sforzo, G. A., & Sigg, J. A. (2008). The effects of combining elastic and free weight resistance on strength and power in athletes. Journal of Strength and Conditioning Research, 22(2), 567-574. doi: 10.1519/JSC.0b013e3181634d1e. PMID: 18550975
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Bergquist, R., Iversen, V. M., Mork, P. J., & Fimland, M. S. (2018). Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. Journal of Human Kinetics, 61, 5-13. doi: 10.1515/hukin-2017-0137. PMCID: PMC5873332, PMID: 29599855.
Colado, J. C., & Triplett, N. T. (2008). Effects of a short-term resistance program using elastic bands versus weight machines for sedentary middle-aged women. Journal of Strength and Conditioning Research, 22(5), 1441-1448. doi: 10.1519/JSC.0b013e31817ae67a. PMID: 18714245.
Craig, B. W., Brown, R., & Everhart, J. (1989). Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mechanisms of Ageing and Development, 49(2), 159-169.
Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal Responses and Adaptations to Resistance Exercise and Training. Sports Medicine, 35(4), 339-361.
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In this episode, we explore the impact of age-related macular degeneration (AMD) on vision and overall quality of life. Dr. Armstrong and Corbin Bruton are joined by Drs. Kai Chan and Andrew Dick, founders of Cirrus Therapeutics, to discuss the complexities of AMD, its risk factors, and current treatment options. They delve into a groundbreaking novel therapy developed by Cirrus Therapeutics that uses genetic instructions to produce the protein IRAK-M, offering new hope for protecting against retinal degeneration. Tune in to learn more about AMD, its prevention, the promising advancements in ocular immunology that aim to restore vision for millions, and the complex interactions between vision health and… aging well.
Related Articles:
Researchers unveil pioneering approach to combat age-related vision loss
Jian Liu et al. (2024). Replenishing IRAK-M expression in retinal pigment epithelium attenuates outer retinal degeneration. Science Translational Medicine, 16: eadi4125. DOI:10.1126/scitranslmed.adi4125
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