#91. Stop Wasting Away- Why Sarcopenia Is the Hidden Health Crisis After 45 (and how to combat it)

#93. Breaking Bad or Building Better? Your First 90 mins Are Either Building or Breaking You

How do you start your day? The first 90 minutes of the day set the trajectory for everything else, impacting mood, energy, willpower, and stress levels. The cortisol awakening response and intentional morning rituals play a crucial role in shaping the day. Mike shares four key steps to improve the first 90 minutes: phone-free, hydrate, move, and set intention. Takeaways * First 90 minutes set the tone * Intentional morning rituals are crucial Chapters * 00:00 The Impact of the First 90 Minutes * 07:45 Intentional Morning Rituals * 13:13 Four Steps to Improve the First 90 Minutes Your Free 7 Real Roadmap:  https://theholisticcoachmike.com/contact-page-3732 [https://theholisticcoachmike.com/contact-page-3732] Work with Me: https://bebuiltfit.com/applicationform [https://bebuiltfit.com/applicationform] Instagram: https://www.instagram.com/theholisticcoachmike/ [https://www.instagram.com/theholisticcoachmike/] Facebook: https://www.facebook.com/mikebobby.hendricks [https://www.facebook.com/mikebobby.hendricks] LinkedIn: https://www.linkedin.com/in/holisticcoachmike/ [https://www.linkedin.com/in/holisticcoachmike/]

#92. Go By Your Gut. The Hidden Connection Between Digestive Health and How You Feel After 45

Mike delves into the significance of gut health and its impact on overall well-being, particularly after the age of 45. Mike shares the changes in gut health with age, the gut-brain connection, hormonal regulation by the gut, and the link between gut health and immune response. Mike also discusses the challenges to gut health after 45 and provides actionable steps to improve gut health, concluding with a summary and a call to action for the audience. Takeaways * Gut health impacts overall well-being * Steps to improve gut health Chapters * 00:00 Introduction to Gut Health * 06:53 Hormonal Regulation by the Gut * 14:39 Steps to Improve Gut Health * 23:07 Summary and Call to Action Email: CoachMike@Mikehendricks.co.uk [CoachMike@Mikehendricks.co.uk] Intsa: @theholisticcoachmike Facebook: Mike Bobby Hendricks Linkedin: Mike Hendricks

#91. Stop Wasting Away- Why Sarcopenia Is the Hidden Health Crisis After 45 (and how to combat it)

Are you wasting away without knowing? This podcast episode delves into the topic of sarcopenia, a silent and gradual muscle loss that begins in the 30s and accelerates in the 40s and 50s. Mike emphasises the importance of muscle as a metabolic engine, medicine, joint protector, glucose disposal system, and longevity lever. Mike Shares provides evidence-based steps to combat sarcopenia, including resistance training, increased protein intake, and tracking functional strength. Takeaways * Sarcopenia: Silent Muscle Loss * Resistance Training and Protein Intake * Functional Strength Tracking Chapters * 00:00 Steps to Combat Sarcopenia

#90. Get Health Honest- The Truth About Energy After 45

In this episode, Mike Hendricks discusses the truth about energy after 45, debunking the dangerous lie of age-associated exhaustion. He explores hidden energy drains such as blood sugar dysregulation, dehydration, poor quality sleep, and emotional stress, providing practical solutions for each. The episode emphasises the importance of rebuilding morning routines, eating right for energy, creating an energy-protecting sleep environment, and auditing emotional energy budgets. Takeaways * Energy levels are determined by mitochondrial function * Rebuilding morning routine for blood sugar stability * Eating right for energy, not for convenience * Creating an energy-protecting sleep environment * Auditing emotional energy budget Chapters * 00:00 Hidden Energy Drains: Emotional Stress and Solutions

#89. Avoid The Anguish-Why The Gym Is The Worst Place For Over 45's To Get Fit

Mike Hendricks, in this episode, discusses the challenges of starting a fitness journey after 45, highlighting the drawbacks of traditional gym environments and traditional exercise advice, and offering alternative approaches for sustainable fitness and wellbeing. Mike emphasises the importance of daily walks, functional movements, mind-body activities, and tracking how one feels. Takeaways * Avoid the gym for starting fitness after 45 * Embrace daily walks, functional movements, and mind-body activities * Email address: Coachmike@mikehendricks.co.uk [Coachmike@mikehendricks.co.uk] * https://www.theholisticcoachmike.com [https://www.theholisticcoachmike.com]  * https://www.instagram.com/theholisticcoachmike/ [https://www.instagram.com/theholisticcoachmike/] * https://www.facebook.com/mikebobby.hendricks [https://www.facebook.com/mikebobby.hendricks] * https://www.linkedin.com/in/holisticcoachmike/ [https://www.linkedin.com/in/holisticcoachmike/] * https://www.youtube.com/channel/UCGq8fRool8hLL_UyuG-dAOQ?sub_confirmation= [https://www.youtube.com/channel/UCGq8fRool8hLL_UyuG-dAOQ?sub_confirmation=]