The Longevity Gym

Where did my energy go?

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. She emphasizes the importance of experimenting with lifestyle changes in areas like exercise, nutrition, rest, and stress management to find personalized strategies that work. Pam encourages listeners to avoid comparisons with their past energy levels and to celebrate small wins as they navigate the metabolic changes that occur in life. Tune in to learn how to make your energy shine at any age. 00:00 Welcome to the Longevity Gym 00:14 The Mystery of Lost Energy 00:47 Understanding Metabolic Changes 01:40 Curiosity Over Fury 04:14 Practical Strategies for Energy 07:11 Experiment and Adapt 11:03 Celebrate Your Wins 11:27 Conclusion: Embrace Vibrant Energy If you would like to stay in touch, please sign up for Pam's newsletter. You can use this form (click here [https://strand-fitness-llc.ck.page/f01ef698d4]) to enter your name and email list. Here's to living longer, stronger and better!

Walking is a powerful, versatile, and beautiful movement

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 as heart health, metabolism, and blood sugar levels. Pam also highlights how walking enhances cognitive functions, boosts creativity, and promotes mental well-being through mindful, meditative practices. Lastly, she shares personal anecdotes, encouraging listeners to integrate walking into their daily routines for a healthier, happier life. 00:00 Introduction to Longevity Gym 00:32 The Mechanics of Walking 02:50 Versatility and Accessibility of Walking 04:19 Health Benefits of Walking 05:59 Cognitive and Mental Benefits of Walking 08:37 Mindfulness and Walking 09:49 Personal Reflections and Encouragement 11:55 Conclusion and Call to Action Dear Listener; We can walk to add healthy years to our lives. We can walk to improve our health, our cognitive function, and our mental well-being. And we can walk to slow down, be present, and savor what Mother Nature provides to us. Let's walk and live longer, stronger, and better! Pam P.S. If you would like to stay in touch, please consider signing up for my newsletter. I share tips and information that helps us be strong and healthy in our middle years and beyond. You can sign up by clicking here. [https://strand-fitness-llc.ck.page/f01ef698d4]

Here is how the sleep process works and how you can make yours work better

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 drive and circadian rhythms, * Key lifestyle choices that improve and support high quality sleep. I describe how lifestyle supports or disrupts sleep drive and the circadian rhythms. It is important to know that: * The master clock in our brains, which regulates sleep, relies on the light signals that come into the brain through the eyes * Melatonin goes to work in the dark - exposure to bright lights in the evening can disrupt its work.  * Serotonin - the neurotransmitter that promotes wakefulness - is a pre-requisite to melatonin.  * Cortisol levels naturally increase and decrease during the day. Stress can add to these levels, making it difficult to downshift the body in preparation for a good night's sleep.  If you feel that better sleep would improve your health and your life, it is an important issue to address. Recurring and significant issues with sleep should be evaluated with the help and guidance of your doctor. You want to rule out the potential of any medical issues and get support if an issue needs medical intervention like sleep apnea.  Let's Stay in Touch * If you have any questions or would like to share an insight or breakthrough moment, please email me. My email is pam@strandfitnessonline.com [pam@strandfitnessonline.com]. * I invite you to sign up for my newsletter if you are not already on my email list. My newsletters are sent about every two weeks. Inside, I announce new podcast episodes and ways to work together. I also share tips on living longer, stronger, and better. You can click here [https://strand-fitness-llc.ck.page/f01ef698d4]to enter your name and email address or use the form below.

A Guided Loving-Kindness Meditation

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 comfortable and safe place to sit or lay down. Ideally it is a place where you won't be interrupted for the next several minutes. And please do not practice this if you are driving or in a place where you need to be around of your surroundings. The meditation begins at (2:05) in this episode. May loving kindness and compassion be your companion as you move through your day! Resources If you enjoy meditations, you may be interested in these other episodes on The Longevity Gym. https://www.strandfitnessonline.com/podcast/age-strong-and-age-better-with-meditation [https://www.strandfitnessonline.com/podcast/age-strong-and-age-better-with-meditation] https://www.strandfitnessonline.com/podcast/lets-breathe-together [https://www.strandfitnessonline.com/podcast/lets-breathe-together] https://www.strandfitnessonline.com/podcast/heres-a-guided-breath-awareness-session-for-you [https://www.strandfitnessonline.com/podcast/heres-a-guided-breath-awareness-session-for-you] Let's Stay in Touch * If you have any questions or would like to share your experience with this meditation, please email me. My email is pam@strandfitnessonline.com [pam@strandfitnessonline.com]. * I invite you to sign up for my newsletter if you are not already on my email list. My newsletters are sent about every two weeks. Inside, I announce new podcast episodes and ways to work together. I also share tips on living longer, stronger, and better. You can click here [https://strand-fitness-llc.ck.page/f01ef698d4]to enter your name and email address or use the form below.

Five Ways to Create Positive Mental Energy in Your Life

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 bodies and our lives.  1. Cultivate a growth mindset to support personal growth 2. Practice mindfulness to increase self-awareness and gain insights 3. Nurture a positive outlook to build ourselves up, not tear us down 4. Create purpose by investing our time and energy in pursuits that align with our highest values 5. Show compassion to others and ourselves to enhance social connections and well-being.   Resources: Links to related podcast episodes: * https://www.thelongevitygym.com/episodes/how-mindfulness-helps-you-live-longer-stronger-and-better [https://www.thelongevitygym.com/episodes/how-mindfulness-helps-you-live-longer-stronger-and-better] * https://www.thelongevitygym.com/episodes/stress-is-more-than-what-you-worry-about [https://www.thelongevitygym.com/episodes/stress-is-more-than-what-you-worry-about] * https://www.thelongevitygym.com/episodes/three-ways-to-get-your-head-in-the-game-of-fitness-and-life [https://www.thelongevitygym.com/episodes/three-ways-to-get-your-head-in-the-game-of-fitness-and-life] * https://www.thelongevitygym.com/episodes/four-ways-to-make-your-cells-happy [https://www.thelongevitygym.com/episodes/four-ways-to-make-your-cells-happy] Center for Healthy Minds Articles * https://centerhealthyminds.org/about/why-well-being [https://centerhealthyminds.org/about/why-well-being] * https://centerhealthyminds.org/join-the-movement/why-well-being-is-skill [https://centerhealthyminds.org/join-the-movement/why-well-being-is-skill] Dr Kristin Neff * https://self-compassion.org/what-is-self-compassion/#what-is-self-compassion [https://self-compassion.org/what-is-self-compassion/#what-is-self-compassion] * https://self-compassion.org/self-compassion-test/ [https://self-compassion.org/self-compassion-test/] U.S. Surgeon General Report * https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf [https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf] Dr. Michael Steger * Ted Talk on the Meaning of Life [https://www.youtube.com/watch?v=RLFVoEF2RI0] Let's Stay in Touch * If you have any questions or would like to share an insight or breakthrough moment, please email me. My email is pam@strandfitnessonline.com [pam@strandfitnessonline.com]. * I invite you to sign up for my newsletter if you are not already on my email list. My newsletters are sent about every two weeks. Inside, I announce new podcast episodes and ways to work together. I also share tips on living longer, stronger, and better. You can click here [https://strand-fitness-llc.ck.page/f01ef698d4]to enter your name and email address or use the form below.