Wondering where your energy goes as you get older? Tune in and learn how to restore and rebuild your energy in your 60's and beyond. In this episode of the Longevity Gym podcast, host Pam Strand delves into the common experience of diminished energy levels in our 60s and offers a shift in perspective from frustration to curiosity. Pam explains that while metabolic changes with age are inevitable, shifting our mindset to one of curiosity can open up new ways to maintain and even boost our energy....
Jul 22, 2024•12 min•Ep. 25
The Power and Benefits of Walking for Longevity and Well-being In this episode of the Longevity Gym podcast, host Pam Strand explores the comprehensive benefits of walking, emphasizing its physical, cognitive, and mental impacts. Pam details how walking involves coordination between the nervous system, muscles, and bones and explains its versatility and accessibility for different fitness levels. She cites studies linking regular walking to longer life expectancy and improved health metrics such...
Jul 08, 2024•13 min•Ep. 24
High quality sleep is essential for longevity. High quality sleep helps us be healthier, process the demands of our day, and get stronger mentally and physically. When we know more about the sleep processes within the body, we are more powerful in shaping our lifestyles to work with these processes. The result - better sleep. Tune in and learn: The definition of a good night's sleep, The ideal targets for REM and Non-REM sleep, The two main processes within the body which regulate sleep - sleep ...
Jun 11, 2024•24 min•Ep. 23
Guided Loving Kindness Meditation for Positive Emotions and Well-Being In this episode of the Longevity Gym, host Pam Strand guides listeners through a loving kindness meditation. Loving Kindness meditation is a popular form of meditating. It involves directing love, kindness, and compassion towards yourself and others. This type of meditation has many benefits, including: Increased positive emotions, Enhanced social connections, and Reduced stress. To practice this meditation, all you need is a...
May 28, 2024•14 min•Ep. 22
How do we get more energy so that we can live longer, stronger, and better? We tend to go towards the body for solutions when it comes to more energy. We think of food, exercise, sleep, rest, and recovery. These lay the foundation for good energy production within the body. But our minds also play a huge role. The quality of our mental energy is essential to longevity and well-being. Join Pam Strand, podcast host, to learn five ways to train our minds to provide high quality energy for our bodie...
May 21, 2024•17 min•Ep. 21
In this episode of the Longevity Gym podcast , host Pam Strand discusses the crucial aspects of managing stress and anxiety for a healthier, more vibrant life. Sharing insights from her own journey and coaching certification studies, Pam emphasizes that stress management and recovery are not just about reducing what worries us but also about improving our reaction and adaptation to life's demands. She outlines a personalized approach involving stress awareness, intentional stress management, and...
May 03, 2024•18 min•Ep. 20
Looking to get to know your breath and find ways to become a better, healthier breather? Then tune into this episode of The Longevity Gym! Pam Strand, podcast host and breathwork teacher, shares a guided breath awareness session that will help you get to know your breath. Practicing breath awareness is an important first step towards improving how you breathe when you are awake and while you are sleeping. For this sesssion, you will need a place to sit or lay where you can safely close your eyes...
Apr 16, 2024•15 min•Ep. 19
The average human takes over 9 million breaths a year. That’s a lot of breathing!! And science is showing that we could be doing it better! Modern day life and the aging process turn many of us into dysfunctional breathers. By some estimates, 95% of humans have some dysfunctional pattern in how we breathe. As with most things with the body, we get what we train our bodies for. In essence, our lives are training our bodies to breathe shallow breaths through the mouth. As a result, our breath beco...
Apr 16, 2024•17 min•Ep. 18
Over the past 20-plus years of working as a personal trainer, I have learned that success during the fitness journey has almost nothing to do with physical ability and everything to do with our mental game. It's what goes on inside our heads that keeps us in the game - regardless of what is happening with our bodies. I saw this lesson at play during most of my adult life, as I watched my mother age with dignity and grace - and with a little grit and determination, too. My mother and my successfu...
Mar 28, 2024•10 min•Ep. 17
Mindfulness is a skill and a practice that can change your life for the better. ~ Pam Strand Tune into this episode of The Longevity Gym and hear Pam Strand discuss the powerful benefits of a mindfulness practice. You'll learn nine benefits of a consistent practice. Improves cardiovascular health Enhances brain health and function Build cognitive performance in areas we want to sustain as we get older Boosts the immune system Helps us be more creative and better problem solvers Improves sleep Re...
Mar 07, 2024•17 min•Ep. 16
Deep down, I know being strong is much more than strength training in the gym. ~ Pam Strand Tune into this episode of The Longevity Gym for a discussion on the importance of strength in living a high-quality life. And to learn Pam Strand’s perspective on five key principles for being and staying strong. Knowledge is power Physiology matters Don’t leave your strength in the gym Brilliance through resilience The mind is mighty In this episode, Pam emphasizes the importance of Understanding our bod...
Feb 22, 2024•17 min•Ep. 15
Intensity is an essential component to cardiovascular exercise. It ensures that you and yourbody receive the health and fitness benefits associated with this form of exercise. But how do you know how hard to workout? Tune into this episode of The Longevity Gym to hear Pam Strand, Personal Trainer, answer this very important question. Hear Pam discuss: How to calculate your maximum target heart rate How to determine your thresholds for low, moderate, high, and very high intensity cardio exercise....
Feb 02, 2024•14 min•Ep. 14
Cardiovascular exercise is a huge contributor (for the better) to living longer, stronger, and healthier. But it’s not always easy to figure out how hard you should be working out. And how do you know the best way to plan out your schedule to meet your goals and have it fit into your calendar. Tune in to this episode of The Longevity Gym, and hear Pam Strand, personal trainer, address these issues and demystify cardiovascular exercise. Pam discusses: How cardiovascular exercise benefits your bod...
Jan 26, 2024•17 min•Ep. 13
Exercise is one of the most important things we can do to keep our bodies and minds strong and healthy over time. Strength training, in particular, is a must as we get older . But what if you struggle with sticking with it (or even getting started at all) because you are overwhelmed by the prospects of figuring out what to do when you workout? That is what this episode of The Longevity Gym is all about! Tune in and listen to Pam Strand, personal trainer and life coach, describe the core principl...
Jan 19, 2024•23 min•Ep. 12
How do we take care of our brains and minds as we get older? It is a big question that many of us have. We are determined to lower the risk of memory issues and of dementia and diseases such as Alzheimers. Like all areas of our body, our brain changes as we get older. While it is tempting to add this to the list of our complaints about aging, science is finding answers for us and giving us clues on what we can do to keep our brains and minds as healthy as possible for as long as possible. While ...
Jan 12, 2024•21 min•Ep. 11
Let’s breathe together! Breath is the most fundamental element of a healthy life. And oxygen is the most vital nutrient for our body. While we can survive days without food and hours without water, we can only survive minutes without breath. In this podcast episode, Pam Strand shares a guided breathwork and meditation session. It is in celebration of the amazing and beautiful thing we call breath. The guided breathwork meditation develops your mind-body connection with your breath and takes you ...
Jan 05, 2024•31 min•Ep. 10
Learn more about aging in the body by tuning into this third and final episode of Pam Strand’s series on biological aging. Knowledge is power. And learning more about aging makes you more powerful in crafting your successful fitness and health journey. In this episode, Pam discusses two more changes which occur in the body as it ages. Our stem cells get worn out. Science calls this Stem Cell Exhaustion. Our cells are not talking to each other very well. In scientific language, it is called Alter...
Dec 28, 2023•11 min•Ep. 9
Learn about aging? No way, you say? Here’s why you may want to reconsider! It might sound like a bore to learn about aging in the body. But having a basic understanding of the physiological changes will help you learn how to slow the process and remain strong and healthy. In this episode (part two of a three part series), Pam Strand continues to discuss the ways our bodies change as we age and what we can do about it. It is likely not a surprise to learn that our metabolism works less efficientl...
Dec 21, 2023•12 min•Ep. 8
“How do I not age before it’s time?” —- It is a big question searching for big answers. Aging can be so frustrating. You think you know your body and how to work with it to keep it strong and healthy. Then, bam, overnight - it all seems to change. Fortunately, especially for those of us in our middle years, science is showing us what we can do to slow, even reverse the process. Tune into this episode and hear Pam Strand discuss one widely accepted scientific theory of aging (published in 2013) t...
Dec 13, 2023•17 min•Ep. 7
Meditation is hygiene for the mind and the brain. In today’s world, our minds have been trained to go in so many different directions and be in so many different places, seemingly at the same time. Our attention goes on auto-pilot. It goes where our thoughts take it and where the external demands say it must go. As a result, we have little control over our attention. And we lose our choice to be where we want to be. This relentless demand for our attention to go anywhere but where we want it to ...
Dec 01, 2023•20 min•Ep. 6
Stress is a natural part of life. It is also a very constant part of life, especially in today’s world. It’s so constant that our bodies rarely get a reprieve. This fact has its consequences - chronic and/or frequent stress can ultimately rob us of our energy for life and lead to chronic disease. Stress is, well, a stressful topic. Even reading the word stress can be stressful. It is difficult to talk about, let alone figure out what to do with it. We get it. Heck, we get a bit prickly ourselves...
Nov 21, 2023•20 min•Ep. 5
Taking care of your health - physically and mentally - has never been more important . Stress is on the rise in the US. Statistics suggest that 75% of Americans have experienced stress, and most of those say that it is taking a toll on their mental and physical health. We’re told to “manage” our stress. But what does that really mean? Stress is complicated. It challenges us to learn, grow, and move forward. But it can also bring us down, deplete our energy, and hold us back. Today we are going t...
Nov 13, 2023•16 min•Ep. 4
Making your cells healthier makes you healthier . Imagine how your health and energy could change for the better with even a small improvement in the function and performance of your cells. You have 100 trillion of them by the way! A Little Improvement X 100 Trillion Cells = A Heckava Lotta New Health When our cells are healthy and performing well, it is highly likely that we will be healthy and performing well. With healthy cells, our bodies are stronger, healthier, and more resilient. In this ...
Nov 06, 2023•22 min•Ep. 3
The Four Pillars of Longevity Longevity takes a holistic view of our health and fitness, emphasizing that the human body is not a body of pieces and parts. Longevity, rather, recognizes that our bodies are a compilation of numerous, dynamic, and interdependent systems. And when we take this systemic, holistic perspective in our lifestyle and fitness choices, we find greater success. We create a stronger, healthier, and more resilient body - physically and mentally. The Four Pillars of Longevity ...
Oct 30, 2023•23 min•Ep. 2
What is Longevity and Why You Should Care Longevity is a concept that considers lifespan (how many years you live) and healthspan (how many of those years are lived disease-free). "Adding health to our years, and years to our health." Longevity is a field of practice . Scientific and medical researchers are studying the biological aging process in the body. Medical organizations and professionals are reaching across disciplines to learn how to increase healthspan in individuals. And practitioner...
Oct 23, 2023•24 min•Ep. 1
