Today I have the pleasure of being joined by an old friend, Sally Saks. We met when we both lived in Acton, MA many years ago.

Sally will soon turn 70 years old but she is not slowing down. In fact, she wakes up every day feeling lucky that she is active and can move. She continues to work part-time as a social worker because she loves her job. She loves to work with people.

She is married, has 2 grown children and 2 dogs. She gets plenty of exercise walking her dogs but she also loves hot yoga and takes classes at her local YMCA. She exercises 5 times per week.

Some of her tips for healthy aging included:

- don't think of age as a limit

- try new things, get out of your comfort zone

- meet people

- exercise

- get involved in your community

She brought up a quote that her uncle used often. It is a line made famous by Clint Eastwood - " I don't let the old guy in". This summarizes her attitude towards aging. There are no "shoulds" - don't let anyone tell you that you should not do something or you should not wear something just because you are a certain age. Don't limit yourself.

Her purpose in life is family including her dogs and continuous learning. She is grateful that she is healthy and active. She lives life to the fullest and steps out of her comfort zone as evidenced by the fact that she recently moved across the country from California to Florida where she knew no one. She settled in Florida and immediately joined various community events to meet new people. She is enjoying her new community because it is geared toward older adults and has many opportunities to connect with others to combat loneliness. As we've previously discussed, loneliness can shorten a person's life span so finding ways to connect with others is great for our health and longevity.

Her future plans include the marriage of both of her children next year.

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We all know what it’s like to tend to a garden—whether it’s a thriving backyard oasis or a few stubborn herbs on a windowsill. There’s planting, pruning, watering, hoping. We’re cultivating life. But what if I told you that you’re also the proud caretaker of another garden… one that’s invisible, internal, and wildly important?

Welcome to your gut microbiome—a living ecosystem planted deep in your belly.

Inside your gastrointestinal tract live trillions (yes, trillions) of microorganisms.

What Lives in This Garden?

Probiotics: These are your friendly bacteria—Lactobacillus, Bifidobacterium, and friends.

Pathogens: Harmful microbes can cause bloating, inflammation, and even infections.

Commensals: These neutral microbes go about their business quietly—but support harmony.

Fungi & Archaea: Often overlooked, but they help with digestion and compete with harmful organisms.

You don’t want just one kind of microbe taking up residence. You want diversity.

A diverse microbiome tends to be more resilient.

How can you fertilize this garden? Eat the rainbow!

Every color on your plate is like a different fertilizer for your gut garden. Nature coded nutrients in hues—each pigment represents compounds that nourish your microbiome and your body.

Now that your mental soil is fertilized with knowledge, here’s how to make your gut garden thrive:

🌱 The 7-Day Gut Garden Challenge

Day 1: Eat 3 plant colors

Day 2: Try a fermented food

Day 3: Add a fiber-rich dish

Day 4: Practice deep breathing for 5 minutes

Day 5: Limit sugar

Day 6: Take a walk outdoors

Day 7: Journal your gut feelings—note any bloating, energy levels, mood shifts

I invite you to imagine your inner garden daily. “Every bite is a seed. Every breath is sunlight. Every moment of peace is water.”

Dietary phytonutrients in common green leafy vegetables and the significant role of processing techniques on spinach: a review | Food Production, Processing and Nutrition | Full Text

9-5-258-155.pdf

Phytonutrients: Paint your plate with the colors of the rainbow - Harvard Health

Dark Green Leafy Vegetables : USDA ARS

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It is my pleasure to have Susan Miller as today's guest.

Susan is 64 years old and has worked in the health and wellness space for many years in various roles ranging from massage therapist to life coach.

One of the things she has noticed as she ages is the freedom to do what she wants and not doing things just to please others.

She recently got remarried and started her own business, Steeped in Soul, where she prepared gift boxes. She believes in gifting with intention so her gift boxes include tea, candles, crystals, healing notes which include breathwork and meditation. She created this company to help people feel more connected but she also got an extra perk from this venture - she has had to learn lots of new things so it's been great for her brain health.

She is a cancer survivor and takes care of her body in special ways as a result. Her cancer treatment left her with only 1 kidney so she avoids alcohol and eats a mostly plant-based diet. She runs courses for cancer survivors to help them thru the process.

She listens to her body and is very mindful of the signs that her body gives her. For this reason, she knows that strenuous exercise is not good for her. Instead, she goes for long walks with her dog, stretches, lift weights, dances and does yoga.

In the future, she will become a grandmother which she is thrilled about.

As a form of self-care, she treasures her "alone" time. She uses this time to ask herself some important questions such as "'what do I want" and "what makes me happy".

Her purpose in life is to help people and connect with them. Her company, Steeped in Soul, helps to fulfill her purpose. She says that creating this company was a calling that she couldn't put the brakes on. She had to do it even though she is 64.

She is mindful, intentional and living with purpose. If you would like to reach out to her, contact details are below:

Website - www.steepedinsoul.com

Instagram - @steeped_insoul

FB - steepedinsoul

Email - steepedinsoul@gmail.com

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Hey friends… today’s episode is going to be a little different. I want to open my heart in a way I haven’t before.

Recently, life dealt me a few heavy blows. I’ve gone through some losses—real, painful ones that shook me at my core. The kind that stop you in your tracks and make you question things you thought you understood.

I thought about keeping this private. About just carrying on with my usual content, smiling through the pain, and pretending everything’s fine. But then I realized something: this, right here, this is life. Messy, uncertain, heartbreakingly beautiful life. And pretending we’re untouched by grief or change robs us of connection. So I chose to share.

Because as much as these losses broke something inside me, they also gifted me something unexpected—a sense of clarity. It came from realizing how precious time really is.

I don’t know how much time I have left. None of us do. But I do know this: I want to live it fully. Fiercely. Honestly.

And today, I want to talk to you about what that means to me.

🎙️ The Wake-Up Call

You know, when you go through something deeply painful—whether it’s the loss of someone you love, the ending of a chapter you didn’t want to close, or even facing the fragility of your own health—your brain doesn’t just process grief. It rewires. Suddenly, you're awake in a way you weren’t before.

That’s what happened to me.

I began asking questions I’d never asked before. Am I really living the way I want to? Do the little things I stress about even matter? When was the last time I felt truly alive?

I realized how much of my time was spent on autopilot—scrolling, worrying about the future, regretting the past, people-pleasing, overthinking. So I made a choice: to stop waiting for the “perfect moment” to start living the life I want.

🎙️ Creating Balance with Intention

Here’s something I’ve come to believe deeply: balance isn’t something you stumble into—it’s something you build, moment by moment. And it’s not about perfection or rigid rules; it’s about listening to yourself, knowing your needs, and honoring both discipline and delight.

I take care of myself—I do. I move my body regularly. I choose food that nourishes me. I make sleep a priority, even when everything else feels more urgent.

But I’ve also realized something equally important: life is not a checklist. You’re allowed to live with intention without being intense. You can enjoy the heck out of a piece of chocolate cake once a week and still be someone who values wellbeing.

Honestly? That cake is part of my wellness plan. Not just because it tastes amazing, but because it represents something bigger—freedom, pleasure, self-kindness.

So now, every choice I make is filtered through a simple question: Is this helping me feel more alive? If the answer is yes—even if it’s a slice of cake—I’m in.

🎙️ Closing Thoughts

So… here we are.

If you’ve listened all the way through, thank you from the bottom of my heart. Truly. You’ve shared this space with me in a way that’s deeply personal, and I don’t take that lightly. Opening up about loss, clarity, joy, balance—it’s vulnerable. But also deeply freeing.

I don’t know what tomorrow holds. None of us do. But what I do know is that today—this moment right here—is mine. It’s ours. And we get to choose how we spend it. Not perfectly, not fearlessly, but intentionally. Boldly. Lovingly.

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Today my guest is Tami Edwards. She is a woman I met online and know that we would have become friends if we had ever met in person.

She is 58 years old and retired from her 34-year career as an educator one year ago and now works her own online business with Nu Skin. She helps women to look and feel their best as they age. Nu Skin's motto is "all the good, not the bad" so the products are made from all plant-based ingredients.

In her younger years, she taught Jazzercise. She worked out to look good and has always struggled with food cravings. She even gained 20+ pounds when going thru menopause; however, she worked with a hormone specialist and was able to drop the extra weight.

Now she works out to stay healthy and strong - not to look good but to function well. She is very active and wants to keep doing this as long as possible. In her own words, she says that she wants to be independent and "not need someone to help me get off the toilet" in her later years. Her and her husband love to be outside - she calls it her therapy. Nature recharges her.

She exercises for only 30 minutes 4-5 times per week. She eats healthy and follows an 80/20 rule - healthy food 80% of the time and 20% treats.

Her purpose in life is two-fold:

1. Family

2. To be a source of joy and positivity in the world - she wants to help others.

Her social media posts are inspirational so I would encourage everyone needing a bit of motivation to follow her.

Her contact details are below:

(7) Facebook

(2) Instagram

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"Meditation—maybe you’ve heard about it in a yoga class or seen it pop up on your favorite wellness blog. It’s trendy, yes. But it's also timeless. And if you’ve ever thought, 'Am I doing this right?'—you’re in the perfect place.

You may already know that I’m a certified yoga therapist, and meditation is one of those practices I’ve taught again and again—yet it's still the topic I get the most questions about.

What Is Meditation, Really?

• Broad definition: Meditation is a focused practice that trains your attention and awareness. It’s about observing your thoughts—not stopping them.
• Metaphor: Imagine your thoughts like leaves floating down a stream. You don’t have to chase them, you just notice them as they pass.

"It’s not about emptying your brain—it’s more like giving your brain a gentle task so the rest of you can rest."

Styles of Meditation

1. Mindfulness Meditation: Mindfulness means being fully present in the moment, intentionally and without judgment.

2. Body Scan MeditationOverview: This style promotes body awareness and is great for managing tension or chronic pain.

3. Loving-Kindness Meditation (Metta)Overview: Focuses on cultivating compassion—for yourself and others.

4. Mantra Meditation: Involves repeating a sound, word, or phrase to quiet mental chatter.

5. Walking MeditationOverview: Great for people who find sitting uncomfortable or prefer motion.

6. Guided Meditation Overview: Ideal for beginners or those who like structure. Often delivered via audio, video, or live instruction.

FAQ Section: Common Questions from Students

Q: My mind keeps racing when I meditate. What am I doing wrong?

Absolutely nothing. Your mind isn’t broken—it’s just busy, like a puppy full of energy.

Q: Do I have to close my eyes?

Nope, not at all.

Q: I can’t sit still. Can I still meditate?

Definitely. Meditation doesn’t require stillness—it requires attention.

Q: A formal meditation practice doesnt appeal to me, what else can I do to reap the benefits?

Activities where you are “in the flow” are forms of meditation.

Closing and Integration

"Meditation is not a destination—it’s a companion for your journey. Whether you spend 3 minutes breathing deeply or take a mindful walk around the block, the practice meets you where you are.

And if you're thinking, 'I’m too old to start'—I’ve got news: your brain is always ready for new beginnings.

Personally, I try to meditate daily using 2 apps on my phone – Calm and Insight Timer. I’ll be honest, some days are better than others but I keep trying. I am striving for consistency and not perfection.

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Today I am joined by a woman that I met on facebook. I was so intrigued by her post that I had to reach out and ask her to join me in this episode.

Ellen is 76 years old and she is not slowing down. She has recently started ballroom dance lessons after reluctantly giving up windsurfing due to a wrist injury.

She is constantly learning something new whether it be a new language or a new skill. She also loves to move. Her activities range from yoga to dance.

At one point in her life, she went thru a near-death experience while windsurfing and getting trapped under water. Luckily, she survived and that experience has changed her outlook on life. She now values every day and is open to trying new things while she still can. For example, she recently went on a roller coaster in Orlando. As she says, "how would I know if I like it or not if I never try it."

Her healthy lifestyle includes proper sleep, healthy diet which focuses on real food instead of the processed stuff, and exercise.

Ellen also has a great sense of humor. As an example, she explained to me the correct pronunciation of her last name which is "fall-er". She chuckled and said that her last name wasn't appropriate for her career as a teacher of Scottish country dance and windsurfing, both of which do not prioritize falling.

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Has anyone else noticed how walking has become confusing? I mean, there used to be one kind of walk: you put on your sneakers and moved your body forward. Maybe you talked to a friend or dodged a squirrel—simple stuff. But now? We've got weighted vests, interval protocols, step trackers, fancy footwear, posture adjustments, and hashtags for different kinds of walking styles. Nordic walking, silent walking, hot girl walking, Japanese interval walking—it’s an actual buffet of gait.

I first realized how deep the rabbit hole went when I saw someone rucking up a hill with a backpack that looked like it held bricks. Meanwhile, another friend was counting her steps post-dinner to balance her blood sugar. And then, of course, there’s the friend who swears by slow, mindful walks through the park barefoot to “sync with the earth’s vibration.”

So with all these styles swirling around like a fitness carousel, how do you decide what’s right for you—especially if you're an older adult trying to stay active without getting injured or overwhelmed?

Let’s break down some of the most talked-about walking styles:

a. Rucking

Rucking is essentially walking with a weighted backpack or vest, originally inspired by military training. Think of it as walking... but with a challenge on your back.

b. Japanese Interval Walking

This method, developed by researchers in Japan, involves alternating three minutes of brisk walking with three minutes at a slower pace—repeated for about 30 minutes.

c. Post-Meal Leisure Walking

This style embraces a gentle 10–15-minute walk within 30 minutes of eating, designed to aid digestion and blood sugar control.

d. Pyramid Walking

This technique gradually builds intensity, peaks, and then tapers down—much like a workout pyramid.

There’s no gold medal for walking the “right” way. You don’t win a prize for reaching 10,000 steps at a perfect heart rate. You win by showing up. By doing what’s sustainable for you. By protecting your joints, sparking joy, and making movement part of your life—not just your routine.

If rucking makes you feel strong, do it. If you love those quiet post-dinner walks while the sky turns pink, beautiful. If you prefer circling your neighborhood chatting with a friend? That counts too.

So, has walking gotten confusing? A little. But with all the variations out there, it also means you’ve got more tools to customize your movement, support your health, and keep your body strong.

Take the walk that calls to you—and don’t be afraid to wander into new territory now and then. Your feet—and your heart—will thank you for it.

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