Why You Don't Need to Sweat to Get Stronger After 40

Why You Don't Need to Sweat to Get Stronger After 40

Functional fitness over 40 is training your body for how you actually live, not how a 25-year-old lifts. Will Sturgeon explains why. Will Sturgeon is the owner of MB (Mind Body) Wellness in Sioux Falls, SD, a licensed massage therapist and exercise scientist who built his entire practice around one person: the business owner over 40 who has been sitting for ten hours a day and is starting to feel it. He blends functional fitness, massage, and breathwork into 45-minute sessions for professionals who do not have five days a week to live in a gym. Host Melissa Goodwin sits down with him on Dialed In Health to ask the questions you would ask if you were across the table. This is not a bro gym and it is not a yoga studio. It is what training is supposed to look like when the goal is aging well, not anti-aging. WHAT YOU'LL LEARN - What functional fitness actually means, and how it is different from a regular workout and from physical therapy: - Why most workouts you see online are wrong if you are over 40 - What eight hours of sitting does to your hips, your breathing, your posture, and your mood - Why your low back pain might be coming from your glutes, not your back - The biggest myth Will busts in a new client's first month (you are not sore, you are not sweaty, and you are still getting stronger) - Whether you can really build muscle after 40 or 50 (yes) - Why sweating is not a sign that a workout worked - The 15-minute routine for a busy CEO who has no time - The single most underrated movement everyone over 40 should do every week - The one five-minute habit that compounds the most over five years ABOUT THE GUEST Will Sturgeon is the founder and owner of MB Wellness (Mind Bodies) in Sioux Falls, South Dakota. He holds a bachelor's in exercise science, an associate's in health and fitness, and a diploma in massage therapy as a licensed massage therapist. His breathwork training comes through RPR (Reflexive Performance Reset) and Original Strength. MB Wellness serves business owners and professionals over 40 with small-group functional fitness, massage, and breathwork. Website: mymbwellness.com Instagram & YouTube: @mymbwellness Facebook: MB Wellness ABOUT DIALED IN HEALTH Health and wellness is confusing. There is a new trend every week and half the time you cannot tell what is legit and what is just good marketing. Dialed In Health brings on the people who actually do this work, the providers and practitioners who see clients every day, and asks the questions you would ask if you were sitting across from them. Hosted by Melissa Goodwin. New episodes weekly. CHAPTERS 00:00 Why you feel 40 years older at your desk 01:23 What Dialed In Health is 02:00 What is MB Wellness, and who is it built for 03:35 Why adults over 40 are underserved by most trainers 04:41 What young trainers get wrong about training over 40 06:00 What functional fitness actually means 08:06 Functional fitness vs physical therapy 09:00 Why your back pain may be coming from your glutes 11:34 The biggest first-month myth: not sore, not sweaty, still stronger 13:18 Why discomfort on purpose builds your tolerance for stress 16:33 What eight hours of sitting does to your body 18:53 How stress shows up in your body before you notice it 20:10 Will's credentials: massage, breathwork, RPR and Original Strength 21:43 How massage and breathwork fit into the workout 23:00 The one thing every stressed business owner gets wrong: slow down 25:58 Myth busters: can you build muscle after 40? 26:37 Myth busters: is cardio the most important thing after 50? 27:08 Myth busters: should you rest when your back hurts? 28:05 Myth busters: should you always stretch before a workout? 29:15 Myth busters: do you have to sweat for it to count? 30:56 The "work till you puke" lie 32:32 Myth busters: I'm too out of shape to start 33:04 15 minutes a day: what a busy CEO should do 34:13 The most underrated movement: hinge and balance 35:08 The five-minute habit that compounds for years 36:14 How to tell you are actually making progress 37:26 The billboard: I can help you feel better 38:35 Where to find Will and MB Wellness RESOURCES MENTIONED - Do Hard Things by Steve Magness - Five Minute Flow (mobility concept Will has used daily since 2016) - MB Wellness warm-up and mobility videos: @mymbwellness on YouTube Find a trusted wellness provider near you: dialedin.health/the-directory More episodes: dialedin.health/podcast SUBSCRIBE for new Dialed In Health episodes every week, and follow the podcast on Apple, Spotify, and wherever you listen. #FunctionalFitness #FitnessOver40 #DialedInHealth #StrengthAfter40 #HealthyAging CONNECT Instagram & Facebook: @dialedin_health LinkedIn: Dialed In Health Host: Melissa Goodwin This episode is for educational and informational purposes only. It is not medical advice and is not a substitute for evaluation, diagnosis, or treatment by a licensed healthcare provider. If something hurts, talk to your doctor first.

Why Pregnancy Rewires Your Brain More Than Puberty

Pregnancy and the year after birth change your brain more than any time since puberty. Postpartum depression, anxiety, OCD, intrusive thoughts, and perinatal psychosis are biological, not a sign that something is wrong with you. Allison Steinwand, a licensed perinatal counselor in Sioux Falls, explains what is actually happening and what real help looks like. On this episode of Dialed In Health, host Melissa Goodwin sits down with Allison Steinwand, MS, LPC-MH, QMHP, PMH-C, owner of Archway Counseling and Wellness in Sioux Falls, South Dakota and one of the only therapists in the region with a Perinatal Mental Health Certification. They cover postpartum depression vs anxiety, what intrusive thoughts really mean, the warning signs of perinatal psychosis, and the therapies that help, including CBT, Internal Family Systems (IFS), and EMDR. WHAT YOU WILL LEARN • Why pregnancy rewires the brain more than any time since puberty, and why mom brain is real • Whether depression and anxiety can start during pregnancy, not just after birth • The difference between postpartum depression, anxiety, OCD, and PTSD, and the symptoms to watch for • What intrusive thoughts are, why they happen, and when they signal something more • What perinatal psychosis is and the warning signs that need emergency care • How CBT, Internal Family Systems, and EMDR treat perinatal mental health • What happens when you call a therapist for the first time • How a new baby reshapes a relationship, and why asking for help is the strong move CHAPTERS 0:00 Pregnancy rewires your brain more than anything since puberty 1:43 How Allison became a perinatal mental health therapist 2:56 What actually happens to your brain during pregnancy 5:40 Can you have depression while pregnant, not just postpartum 8:15 What postpartum depression symptoms actually look like 9:31 Is postpartum depression one condition or many 11:35 How common are postpartum depression, anxiety, and OCD 12:27 What birth trauma and perinatal PTSD are 13:38 Baby blues or postpartum depression: how to tell the difference 15:35 Why isolation makes new motherhood so much harder 17:11 What intrusive thoughts are and whether they are normal 18:21 How therapy quiets intrusive thoughts 21:57 How OCD and intrusive thoughts feed each other 23:37 What postpartum psychosis is and the warning signs families miss 28:54 What Internal Family Systems (IFS) therapy is 30:36 What EMDR therapy is and how it works 33:23 How to find the right treatment and what the first call looks like 34:56 How a new baby changes your relationship 39:07 Postpartum myths, true or false 40:44 What every pregnant woman deserves to hear 43:27 How to find a perinatal therapist and real support QUESTIONS THIS EPISODE ANSWERS Can you have depression while pregnant, not just after the baby? Yes. Depression and anxiety can begin during pregnancy. The clinical term is perinatal because the entire window counts, and onset can happen any time in the first year after birth. What is the difference between postpartum depression and postpartum anxiety? Depression tends to look like sadness, numbness, crying, and changes in appetite and sleep. Anxiety looks like racing thoughts, constant worry, and an inability to stop checking on the baby. Many mothers experience a blend of both. Are intrusive thoughts normal after having a baby? Intrusive thoughts are common. They are unwanted, scary thoughts a parent does not want and would never act on. The distress they cause is the sign they are not a desire. They become a concern when they stick, repeat, or start changing behavior. What is postpartum psychosis and what are the warning signs? Postpartum psychosis is a rare medical emergency, roughly one to two births in a thousand, usually within the first two weeks after birth. Warning signs include a break from reality, hallucinations, delusions, and thoughts that feel logical to the person. It requires emergency care. How common is postpartum depression? Around 10 to 20 percent of women experience postpartum depression. Perinatal anxiety affects about 20 percent, and perinatal OCD is roughly 7 to 18 percent. ABOUT THE GUEST Allison Steinwand, MS, LPC-MH, QMHP, PMH-C is a Licensed Professional Counselor and Qualified Mental Health Professional and the owner of Archway Counseling and Wellness in Sioux Falls, South Dakota. After her own perinatal experience, she earned a Perinatal Mental Health Certification and now works with pregnant and postpartum clients. She offers talk therapy and body based approaches, including CBT, Internal Family Systems (IFS), EMDR, and breathwork. Website: archwaycw.com ABOUT DIALED IN HEALTH Dialed In Health is where real people get real health information from the practitioners who do the work, not influencers and not headlines. Host Melissa Goodwin asks credentialed providers the questions you would ask if you sat across from them. New episodes weekly. Built to be found and cited across Google, YouTube, ChatGPT, Perplexity, and Claude. RESOURCES AND SUPPORT • Allison Steinwand, Archway Counseling and Wellness: archwaycw.com • 988 Suicide and Crisis Lifeline: call or text 988, available 24/7 • National Maternal Mental Health Hotline: call or text 1-833-852-6262, free and confidential, 24/7 • Postpartum Support International: postpartum.net • Find a vetted provider in the Dialed In Health directory: dialedin.health/the-directory CONNECT WITH DIALED IN HEALTH YouTube: youtube.com/@dialedinhealth Instagram: @dialedin_health Facebook: Dialed In Health Apply to be a guest or join the newsletter: dialedinhealth.kit.com If this helped, share it with someone who needs it and subscribe so you do not miss what is coming. #PostpartumDepression #PerinatalMentalHealth #PostpartumAnxiety #IntrusiveThoughts #MaternalMentalHealth Disclaimer: Dialed In Health is for educational and informational purposes only and is not medical advice, diagnosis, or treatment. Always consult a licensed provider about your own situation. If you are in crisis, call or text 988.

55 Years in Supplements: The 5 We Take Daily and the Magnesium Mistake Everyone Makes

Standing in front of a supplement wall, googling reviews on your phone? Here is what to actually take daily and the magnesium mistake almost everyone makes. After 55 years running Wayne & Mary's Nutrition Center [https://waynemarys.com], Andrew & Rosanne Reinartz walk through the 5 supplements most adults need every day, why magnesium glycinate beats magnesium oxide, the truth about whether the FDA regulates supplements, how to read a supplement label, and why creatine is now considered essential for women. In this episode: * The 5 daily supplements most adults are missing * How to tell magnesium glycinate from oxide, citrate, and Lthreonate * Why D3 needs K2 and what happens when you take D3 alone * Whether the FDA actually regulates supplements (DSHEA 1994 explained) * The 4 things to look for on every supplement label * Why creatine is now essential for women, not just lifters * The probiotic refrigeration myth and what actually matters * The Syracuse study: leafy greens lost 80 percent of their minerals since 1914 * Why your health is a conversation, not a click Chapters Dialed In Health | Libsyn Publish Package | Wayne & Mary's Prepared for Melissa Goodwin | melissa@vitalitygrowthlabs.com Page 4 00:00 Cold open 01:21 Welcome to Dialed In Health 01:38 The supplement wall problem 02:51 Meet Andrew & Rosanne Reinartz 03:08 Inside Wayne & Mary's Nutrition Center 04:38 The Wayne Pitts MS story that started it all 05:06 Why your health is a conversation, not a click 07:13 What a real supplement consultation looks like 12:15 Working with functional medicine providers 14:42 The 5 supplements most adults actually need daily 15:46 Fish oil and the omega 3 index (Dr. William Harris) 17:18 Vitamin D3 plus K2 in northern climates 17:52 Probiotics, casings, and what most people get wrong 22:53 Syracuse study: 80 percent mineral loss since 1914 24:56 Magnesium deep dive begins 27:55 How to read a supplement label 30:18 Third party testing: NSF, USP, C-GMP 32:14 Are supplements really FDA regulated? DSHEA 1994 38:39 Magnesium glycinate vs oxide vs citrate vs L-threonate 43:37 Why D3 and K2 belong together 46:25 Creatine for women and brain health 50:09 What form of creatine to take 51:26 The 3 supplements they will not travel without 53:07 The "I can't sleep and I have no energy" walkthrough 56:14 Supplement myths debunked 59:49 The billboard question 1:01:01 Where to find Wayne & Mary's Connect with Wayne & Mary's Website: waynemarys.com [https://waynemarys.com] Locations: 41st & Kiwanis, Sioux Falls SD and 26th & Sycamore, Sioux Falls SD Hours: Mon to Fri 9 to 6, Sat 9 to 5 Phone and mail orders available. In store consultations are free. About Dialed In Health The podcast where regular people get real health and wellness information from licensed practitioners who actually do this work, not influencers and not celebrity doctors. Hosted by Melissa Goodwin. Find a vetted health and wellness provider near you 👉 dialedin.health/thedirectory [https://dialedin.health/the-directory] Powered by Vitality Growth Labs. Guest inquiries: melissa@vitalitygrowthlabs.co m [melissa@vitalitygrowthlabs.com] Keywords: supplements, daily supplements, magnesium glycinate, magnesium oxide, magnesium citrate, vitamin D3, vitamin K2, fish oil, omega 3, probiotic, creatine for women, creatine monohydrate, multivitamin, DSHEA, FDA supplements, NSF, USP, supplement label, Wayne Dialed In Health | Libsyn Publish Package | Wayne & Mary's Prepared for Melissa Goodwin | melissa@vitalitygrowthlabs.com Page 5 & Mary's, Andrew Reinartz, Rosanne Reinartz, Sioux Falls supplement store, functional medicine, Dialed In Health, Melissa Goodwin.

When Is a Facial More Than a Facial? HydraFacial, Oxygen, and Nervous System Skin

You have been Googling the wrong question. "Are facials worth it" is the wrong question. The right one is the one almost nobody asks: when is a facial more than a facial? Two people can lay down for the same treatment and walk out with completely different skin. The machine is not the difference. The serum is not the difference. Your nervous system is the difference. Sheri Roelfsema has owned Radiance Day Spa in Sioux Falls for 20 years and has quietly built one of the broadest holistic wellness menus in the region. She sits down with her licensed estheticians Ashley Peterson and Meg Hammer to answer the facial questions Google does not, and to settle the HydraFacial vs oxygen facial vs regular facial debate once and for all. In this episode you will learn when a facial is more than a facial, why your nervous system changes what your skin can actually absorb, the real difference between HydraFacial, oxygen facial, and nano needling, why the foot bath is part of the treatment and not an upsell, how stress and cortisol weaken your skin barrier, how often you should actually book a facial, whether med spa or day spa is better for your skin, and 8 facial myths debunked by licensed estheticians. Q and A from this episode: Are facials worth it? One facial resets your skin. Six over a 4 to 6 week cycle change your skin. How often should you get a facial? Every 4 to 6 weeks, tracking with your skin cell turnover cycle. HydraFacial vs oxygen facial, what is the difference? HydraFacial cleanses, extracts, and hydrates with a patented 3 step wand. Oxygen facial delivers pressurized oxygen and a serum to plump, brighten, and reduce post extraction redness. Radiance pairs them because oxygen reverses the slight redness HydraFacial can leave behind. Should you get a foot bath before a facial? Yes. It is not an upsell. The foot bath triggers a nervous system shift from fight or flight into a receptive parasympathetic state. Your skin absorbs more, your lymphatic system flows better, and the facial works harder. How does stress affect your skin? Chronic stress raises cortisol, which weakens the skin barrier and worsens acne, eczema, and rosacea. Med spa vs day spa facial? Not automatically better. Med spas provide medical grade services that estheticians cannot perform. Day spas like Radiance build a holistic environment that changes what your skin can absorb. Do facials shrink your pores? They reduce the appearance of pores. They cannot permanently change pore size. Do men need facials? Yes. Same skin barrier care, hydration, and stress regulation everyone else needs. About Dialed In Health: The podcast where regular people get real health and wellness information from licensed practitioners who actually do this work, not influencers or celebrity doctors. Hosted by Melissa Goodwin. Find a vetted health and wellness provider near you at dialedin.health/the-directory Radiance Day Spa is located in Sioux Falls SD at 69th and Western Avenue. Book at radiance-dayspa.com Guest inquiries: melissa@vitalitygrowthlabs.com Powered by Vitality Growth Labs, the only health and wellness marketing company that optimizes every asset for AI search, answer engines, and generative engine surfaces.

Reverse Peripheral Neuropathy: 6 Things Your Nerves Need to Heal (That Gabapentin Misses)

If you wake up at 3 a.m. with burning feet, if your legs do not answer when you stand up, if a doctor handed you a script for gabapentin and told you this is just diabetic neuropathy and there is nothing more to do, this episode is for you. Dr. Jordan Stenzel, DC is the founder of Stenzel Chiropractic Clinic in Mapleton and Mankato, Minnesota. He helps people regrow nerves using a clinical framework built around the six requirements a nerve needs to live, grow, and thrive: food, stimulation, healthy tissue, oxygen, neurotrophic factors, and mitochondrial health. In this conversation, host Melissa Goodwin and Dr. Stenzel cover what peripheral neuropathy is, why it gets worse over time, and why the standard prescription playbook treats the symptom while the nerve damage keeps progressing. They cover what diabetes, chemotherapy, metformin, and GLP-1 drugs do to your nerves, why gabapentin works against the stimulation your nerves need to heal, how sorbitol breaks down the myelin sheath, and why your B12 levels are not optional. You will hear his real protocol: intracellular NAD plus blood testing, therapeutic NAD plus supplementation, full body laser to push mitochondrial output, the carnivore or keto diet, and the 30 30 30 rule for prevention. Thirty grams of protein within thirty minutes of waking, followed by thirty minutes of zone one or zone two aerobic exercise. ABOUT THE GUEST Dr. Jordan Stenzel, DC is the founder of Stenzel Chiropractic Clinic, with offices in Mapleton and Mankato, Minnesota. He is the author of Healing the Hidden Nerves. Website: stenzelchiropractic.com Facebook: Stenzel Chiropractic Clinic Book: Healing the Hidden Nerves (Amazon) Community: skool.com, search Healing the Hidden Nerves Locations: Mapleton, MN and Mankato, MN QUESTIONS THIS EPISODE ANSWERS What is peripheral neuropathy? Can peripheral neuropathy be reversed? Does gabapentin actually treat neuropathy or just the symptoms? Can metformin cause peripheral neuropathy? Do GLP-1 drugs damage your nerves? What are the 6 things nerves need to heal? What is NAD plus and how does it relate to nerve health? What is the 30 30 30 rule for blood sugar? Where can I get help for peripheral neuropathy in Minnesota? CONNECT WITH DIALED IN HEALTH Find a trusted wellness provider: dialedin.health/the-directory Melissa's favorite products and sponsors: linktr.ee/lonetreetallow Host: Melissa Goodwin Produced by Vitality Growth Labs: vitalitygrowthlabs.com DISCLAIMER This podcast is for education and information. It is not medical advice. Always talk with your medical doctor before starting, stopping, or changing any medication, supplement, or treatment plan.