Ep 46: Researchers have been studying the effects of strength training for more than 40 years and have identified multiple ways it can benefit older adults, including maintaining muscle mass, improving mobility, and increasing the healthy years of our lives. So in this episode I am thrilled to sit down with Kayla Neal, a true trailblazer in fitness and wellness. Her energy is contagious and if anyone can convince us to do some load bearing exercise, Kayla can! With over 30 years of experience as a Certified Personal Trainer and owner of Star Cycle in Santa Barbara California, which she has recently sold, and a leading voice in women’s health, Kayla brings a wealth of knowledge and passion to our conversation.In this episode, we dive into Kayla’s journey—how embracing fitness from a young age has been a lifelong investment in her health and vitality. We explore the unique challenges and opportunities women face in midlife, peri-menopause and menopause, and how this stage can actually be a time of empowerment and newfound freedom. Kayla shares why it’s so important for women to prioritize self-care, not just for themselves, but so they can show up with energy and presence for the people they love.We also discuss the importance of reevaluating our approach to exercise as we age—cutting back on certain routines, ramping up strength training, and focusing on sustainable wellness practices rather than restrictive diet trends. Kayla is redefining what it means to thrive in midlife, championing habits that last and supporting women through every stage of their journey.The store cupboard staple for this episode is versatile lentils!ResourcesFollow Kayla Socials https://www.instagram.com/kaylajohnsonfitness/How can strength training build healthier bodies as we age? | National Institute on Aginghttps://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-ageEpisode with information about bone health https://creators.spotify.com/pod/profile/lyn-sharkey/episodes/21-The-Lovely-Bones-e2c29rehttps://creators.spotify.com/pod/profile/lyn-sharkey/episodes/23-Considering-Calcium---Bone-Health--Much-More-e2fl5nbDahl Recipe https://www.noracooks.com/red-lentil-dahl/https://www.bbcgoodfood.com/recipes/collection/healthy-lentil-recipesSoup recipes with lentils https://www.lynsharkeynutrition.ie/2021/10/17/carrot-sweet-potato-butternut-squash-red-lentils/https://www.lynsharkeynutrition.ie/2021/09/20/broccoli-leek-and-lentil-soup/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

In this episode of Alimentary, we learn about inflammaging —the hidden process that links chronic inflammation to premature aging. Our guest is Dr. Ebru Karpuzoglu, a globally renowned immunologist, molecular medicine scientist. She is also the visionary founder of AveSeena, the pioneering skincare brand dedicated to calming inflammaging and promoting skin wellness through the latest advances in immune science.With over 25 years of groundbreaking research into hormonal immunity, inflammation, and longevity, Dr. Ebru has become a leading voice on how our daily lives—from what we eat and how we sleep, to even the media we consume—can trigger or tame inflammation, impacting not just our skin but our overall health. We also chat about the signs that we might not realise are telling us that we have inflammation in our body. Her extensive publications unravel the difference between good and bad inflammation, and she’s passionate about empowering people to reconnect with their bodies through evidence-based rituals and mindful self-care. How oestrogen impacts our immune system and so women may be more likely to experience auto-immune disease comes up, in addition to how a sedentary lifestyle is impacting our skin."Inflammation is not your destiny" - Dr EbruListen in to learn more about the subtle stressors that accelerate aging, and practical daily strategies for building resilience, inside and out. Our store cupboard staple for this episode is Cold Pressed Extra Virgin Olive Oil!ResourcesAveseena Website https://www.aveseena.com/AveSeena • Skincare (@aveseena) • Instagram photos and videosMore about Olive Oil - https://www.lynsharkeynutrition.ie/2024/07/05/what-oil-should-i-use-when-im-cooking/Nourishing our skin - https://open.spotify.com/episode/188zm9WnjTLz9ikYDYHFIf?si=57dabaca23cd4005More about the Lymphatic System - https://open.spotify.com/episode/3YJKGSj4vjBZ22BB9bliIe?si=d5dc76253227414bStudy about Inflammaging: a new immune-metabolic viewpoint for age-related diseases https://pubmed.ncbi.nlm.nih.gov/30046148/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

In this short episode of Alimentary I explain blood pressure readings, what it is, why it matters and lifestyle tips to maintain as healthy a blood pressure as possible.

The store cupboard staple for this episode is a vegetable which can support healthy blood pressure among other things - Celery!

Resources

What Is Blood Pressure? https://my.clevelandclinic.org/health/diagnostics/17649-blood-pressureBlood pressure test - NHS https://www.nhs.uk/tests-and-treatments/blood-pressure-test/Blood Pressure UK https://www.bloodpressureuk.org/your-blood-pressure/understanding-your-blood-pressure/what-do-the-numbers-mean/High Blood Pressure/Hypertension | Johns Hopkins Medicine https://www.hopkinsmedicine.org/health/conditions-and-diseases/high-blood-pressure-hypertensionThe best and worst foods for high blood pressure - BHFhttps://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/foods-that-lower-blood-pressurehttps://health.clevelandclinic.org/celery-may-help-bring-your-high-blood-pressure-downhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10950410/

Previous Episode about Fight or Flight and Rest & Digest https://spotifycreators-web.app.link/e/k65NtXpP8Tb

Healthy Celery Recipes https://www.eatingwell.com/recipes/19297/ingredients/vegetables/celery/

Washing Fruit & Vegetables https://www.lynsharkeynutrition.ie/2023/08/10/how-to-wash-fruit-and-vegetables/

The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMT

Music composed by cascreativearts, copyright Lyn Sharkey Nutrition.

Lyn's website www.lynsharkeynutrition.ie