Personal growth is a continuous journey. On The Aging Well Podcast, we refer to this as “well-centered fitness.”In this episode, Dr. Armstrong and Corbin Bruton discuss well-centered fitness, specifically, the Spiritual, Physical, Intellectual, Emotional, and Social (SPIES) component of wellness. Included in the discussion are topics like “grattitude journaling” and a morning/daily ritual for being other-centered, well-centered, and for… aging well.Send us a text TruDiagnostic epigenetic test...
Feb 11, 2024•37 min
Cortisol is a hormone produced by the adrenal glands that plays a crucial role in various physiological processes. Cortisol is an important regulatory hormone. It is often referred to as the "stress hormone," but it is probably better labeled as the “readiness hormone.” Chronically elevated cortisol, however, is associated with a number for negative effects. Among these is the storage of fat, particularly around the abdominal area, which has implications for body composition and overall healt...
Feb 08, 2024•41 min
Some believe that it is simply too late for older adults to build muscle. On the Aging Well Podcast, we believe otherwise.A listener shared an article from the Washington Post titled, “It’s never too late to lift weights: Older bodies can still build muscle.” It is based on a research study that concluded that 12 weeks of progressive whole-body resistance exercise training can effectively increase quadriceps cross-sectional area, whole-body and appendicular lean mass, and upper and lower body...
Feb 04, 2024•39 min
In this episode, I am joined by Dr. Gaétan Chevalier, Director of the Earthing Institute.Grounding, also called earthing, is a therapeutic technique that involves doing activities such as walking barefoot, lying on the ground, swimming in the ocean, or using a variety of grounding devices that “ground” or electrically reconnect you to the earth. The purported benefits include reduced inflammation, pain, and stress, better sleep, and then reduced risk of cardiovascular disease.Research on the ...
Jan 28, 2024•58 min
According to the Lancet Commission on dementia prevention, intervention, and care, dementia is not inevitable, and it is never too late to manage one’s health. Twelve medical conditions and health behaviors have been identified that can significantly reduce the risk of all-cause-dementia. In this episode, we are joined by Drs. Emily and Mitchell Clionsky. Dr. Mitch Clionsky is a board-certified neuropsychologist with more than 30 years of clinical experience in hospitals and outpatient s...
Jan 21, 2024•1 hr 6 min
US New & World Reports recently published their list of the “Best Diets for 2024.” In addition to their top three “Best Overall Diets”, the publication ranks the Best Weight-Loss Diets, the Best Fast Weight-Loss Diets, the Best Diets for Diabetics, the Best Heart-Healthy Diets, the Easiest Diets to Follow, the Best Diets for Bone and Joint Health, the Best Family-Friendly Diets, the Best Diets for Healthy Eating, the Best Plant-Based Diets, and the Best Diet Programs. Forty-three national...
Jan 14, 2024•39 min
In this episode, Dr. Armstrong and Corbin Bruton are joined by Dr. Alan Reznik to talk about the care and prevention of injuries of the extremities related to an active lifestyle and, well,… aging.Dr. Reznik is a Board-Certified Orthopedic surgeon specializing in Arthroscopic Surgery and Sports Medicine. Connecticut Magazine has named him a “Top Doc” for more than two decades. He is also recognized as one of “America’s Top Physicians” by the Consumer’s Research Council of America....
Jan 07, 2024•1 hr 1 min
In Episodes 64 and 65, The Aging Well Podcast addressed "Resolutions for Aging Well." In this final episode of Season 2, Dr. Armstrong and Corbin Bruton wrap up 2023 by reflecting on their resolutions and lists “Must have equipment” for a home gym. In addition, the hosts offer their Exercise Recommendations for Aging Well in 2024.We hope everyone aged well in 2023 will our listeners a very happy new year.Blessings and... age well!!Send us a text TruDiagnostic epigenetic testingGet a 12% disco...
Dec 31, 2023•1 hr 4 min
What is the deal with ‘old man strength’ and why does Dr. Armstrong find it somewhat offensive?The concept of “old man strength” suggests that as men age, some may develop strength beyond what would be expected based solely on their muscle mass or apparent physical condition. In this episode, Dr. Armstrong and Corbin Bruton discuss “old men strength”, why some men (and we don’t ignore the women) possess it, and why it is important for… aging well.Check out the article in Men’s Health titled “...
Dec 24, 2023•37 min
In this episode, Dr. Armstrong is joined by (former) bodybuilder, fitness trainer, mother, and self-proclaimed foodie, Sandi Griffin. Listeners might recall her from Episodes 8 & 28. She shares with us insights on how to manage our fitness and body composition goals over the holidays, including exercise recommendations, meal planning and preparation, and desserts and alcohol. Of course, she also shares some of her favorite holiday foods and treats (see the link below). Here is her famous ...
Dec 17, 2023•1 hr 4 min
On The Aging Well Podcast, we often discuss the importance of weight training (resistance training). In this episode, Dr. Armstrong and Corbin Bruton discuss the importance of tempo, range of motion, and intensity in weight training for... aging well.Some related research articles include:Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle HypertrophyHypertrophic Effects of Concentric vs. Eccentric Muscle Actions:...
Dec 10, 2023•21 min
In this episode, Dr. Armstrong and Corbin Bruton share their impressions of a Tedx talk by Dr. Gabrielle Lyon. In the talk, titled “The Midlife Muscle Crisis: why we’ve gotten obesity all wrong”, Dr. Lyon discusses the issue of being overfat v. under-muscled and the concept of muscle-centric medicine. She shares three strategies for maintaining the health of your muscle, including: resistance exercise three times a week, increasing the consumption of high-quality protein, and increasing the p...
Dec 03, 2023•1 hr 1 min
In the wake of the Thanksgiving holiday, many of us might be shocked to step on the scale. Weight is just a number, and we should not punish ourselves for holiday indulgences.In this episode, Dr. Armstrong and Corbin Bruton discuss body mass index (BMI), healthy body weight (and a healthy perception of body weight), and strategies to manage weight fluctuations during the holidays.Send us a text TruDiagnostic epigenetic testingGet a 12% discount using promo code (AGEWELL) and track your pace o...
Nov 26, 2023•37 min
Humor is a powerful tool that can help older adults navigate the challenges of aging, enhance their well-being, and continue to enjoy life to the fullest. It is an important aspect of overall health and happiness as we age. In this episode Dr. Armstrong and Corbin Bruton explore the ways in which humor and laughter contribute to a healthy and fulfilling aging process. In addition, the hosts provide practical tips and advice on how to incorporate humor and laughter into our daily routines to… ...
Nov 19, 2023•48 min
In this episode, Dr. Armstrong and Corbin Bruton discuss the content of a pamphlet Corbin received from his work's human resources department that discusses exercise. The pamphlet gives some tips on what to do, but does it tell us any more than what most of us already know we should be doing? For many, it is not a matter of what to do. It is a matter of how, as well as access and opportunity.Send us a text TruDiagnostic epigenetic testingGet a 12% discount using promo code (AGEWELL)...
Nov 12, 2023•37 min
The title for this episode was inspired by a long-time friend of Dr. Armstrong and a listener of The Aging Well Podcast. In this episode, the hosts consider what is meant by "diet" and how much (in quality and quantity) one should be eating (particularly in Third and Fourth Age) to... age well.The topics discussed include: caloric balance, macro balance, fiber, protein needs, fats, fiber, and so much more.Send us a text TruDiagnostic epigenetic testingGet a 12% discount using promo code ...
Nov 05, 2023•55 min
Whole-fat dairy is bad for our health. Switch to skim milk or an alternative like almond milk. This is what we have been told for decades by nutritionists and doctors. A recent paper in the European Heart Journal, “Diet, cardiovascular disease, and mortalities in 80 countries”, however, suggests that whole-fat dairy might be a protective food. The authors, Andrew Mente et al., concluded that “a diet comprised of higher amounts of fruits, vegetables, nuts, legumes, fish, and whole-fat dairy is...
Oct 29, 2023•51 min
In this episode, Dr. Armstrong and Corbin Bruton address the question of training frequency--specifically, the frequency of weight training sessions to... age well.It is often recommended to allow 2-3 days between training sessions, but it more better or worse? Is it safe or effective to do a full-body weight training workout every day? We discuss this and and article on the topic from livestrong.com.Another article worth reading is "Maximizing Muscle Hypertrophy: A Systematic Review of ...
Oct 22, 2023•38 min
Dr. Armstrong and Corbin Bruton asked ChatGPT to "devise an exercise plan for a 60-year-old male in good health." In this episode, they share the results and their impressions. (Incidentally, the results were the same if one asks for a female.)The hosts refer to Episode 46: Yoga and the Brain-Body Connection w/ Will Thomas (Yoga House Miami) and to an article on "Bodybuilding's Most Controversial Exercise" (the pullover).Send us a text TruDiagnostic epigenetic testingGet a 12% discount using ...
Oct 15, 2023•1 hr 21 min
We can lose a significant amount of muscle mass as we age. This leads to a decline in physical activity and function that negatively impacts one's health. In this episode, Dr. Armstrong and Corbin Bruton share their thoughts on "7 Simple Muscle-Building Habits" and how these practices can help us to... age well.Send us a text TruDiagnostic epigenetic testingGet a 12% discount using promo code (AGEWELL) and track your pace of aging well.Disclaimer: This post contains affiliate links. If you ma...
Oct 08, 2023•42 min
Setting goals is important for successful aging. In this episode, Corbin Bruton and Dr. Armstrong review/critique a Men's Journal article titled: "The 10 Most Important Fitness Goals" and add their own lists of ten important goals for...aging well.Refer back to previous episodes for refreshers on Coyte Cooper and iSMART goals and Carmine's Law.Send us a text TruDiagnostic epigenetic testingGet a 12% discount using promo code (AGEWELL) and track your pace of aging well.Disclaimer: This post co...
Oct 01, 2023•57 min
Many of use AI to get information. The Aging Well Podcast will question ChatGPT from time to time. In this episode, Corbin and Dr. Armstrong ask the AI software: "What exercises should aging adults be doing to maintain bone and muscle mass, health, physical activity, and longevity?" The answer warrants some refinement and elaboration. Tune in for a discussion on strength, training, weight-bearing activities, balance and stability exercises, flexibility and stretching, aerobic ...
Sep 24, 2023•1 hr 1 min
In this episode, Corbin and Dr. Armstrong discuss the five dimensions of wellness—what Dr. Armstrong refers to as “well-centered fitness.” The hosts discuss the importance of incorporating Spiritual, Physical, Intellectual, Emotional, and Social wellness in our daily lives. “Fitness” refers to something that one improves over time and can be defined as a state of physical and mental well-being that allows an individual to perform daily activities with vigor and without undue fatigue. “We...
Sep 17, 2023•35 min
Stoicism is a philosophical school of thought that originated in ancient Greece around the 3rd century BCE. It can offer a practical framework for living a virtuous and fulfilling life by emphasizing personal ethics, self-control, resilience, and acceptance of the natural order of things. At its core, stoicism teaches individuals to attain happiness and inner peace by focusing on what they can control while accepting what they cannot. It encourages the cultivation of virtues such as wisdom, c...
Sep 10, 2023•18 min
Sometimes, we need a little motivation to… age well. In this—our 100th—episode, Dr. Armstrong and Corbin Bruton share their lists of “top 10 quotes for successful aging” and compare these with a list generated by AI (i.e., ChatGPT).If you have other favorite inspirational quotes that keep you on track to aging well, please share. We’d love to hear from our listeners. Send us a text TruDiagnostic epigenetic testingGet a 12% discount using promo code (AGEWELL) and track your pace of aging ...
Sep 03, 2023•48 min
In this episode, Dr Armstrong interviews Dr. Geoffrey Mount Varner, a board-certified emergency medicine physician with over 25 years of clinical practice. Dr. Geoffrey is on the faculty of Howard University and a national healthcare leader who has authored several best-selling books and speaks nationally and internationally on a variety of healthcare matters. Having served as the chief of a level one trauma center in Washington DC, he is an expert on split-second decision-making.Dr. Geoffrey...
Aug 27, 2023•1 hr 24 min
This is the final segment of a three-part interview with Dr. Margaret Manoogian. Dr. Manoogian is a professor in the Gerontology: Aging & Older Adulthood department of the Behavior Sciences Division. Her teaching focuses on Intersectionality and Aging, Exploring Aging Pathways, Parent-Child Relationships across the Lifespan, Social Ties and Aging, Adult Development and Aging, Life Course Review, Lifespan Development, Death, Dying, and Bereavement, and other Professional Issues in Gerontol...
Aug 20, 2023•32 min
This is the second of a three-part interview with Dr. Margaret Manoogian. Dr. Manoogian is a professor in the Gerontology: Aging & Older Adulthood department of the Behavior Sciences Division. Her teaching focuses on Intersectionality and Aging, Exploring Aging Pathways, Parent-Child Relationships across the Lifespan, Social Ties and Aging, Adult Development and Aging, Life Course Review, Lifespan Development, Death, Dying, and Bereavement, and other Professional Issues in Gerontology.In ...
Aug 13, 2023•39 min
This is the first of a three-part interview with Dr. Margaret Manoogian. Dr. Manoogian is a professor in the Gerontology: Aging & Older Adulthood department of the Behavior Sciences Division. Her teaching focuses on Intersectionality and Aging, Exploring Aging Pathways, Parent-Child Relationships across the Lifespan, Social Ties and Aging, Adult Development and Aging, Life Course Review, Lifespan Development, Death, Dying, and Bereavement, and other Professional Issues in Gerontology.In t...
Aug 06, 2023•27 min
Third Age is considered an era for personal achievement and fulfillment after retirement. The choices made in the First and Second Ages can affect and prolong the Third Age and, hopefully, minimize the Fourth Age—the era of final dependence, decrepitude, and ultimately death. The habits that we form throughout life shape our Third and Fourth Ages. "Seven Habits for Third Age (3rd Age) Elderly" include: keeping self-esteem, maintaining fitness, keeping busy, remaining connected, b...
Jul 30, 2023•25 min
