Live HAPPIER Longer Podcast

This week on the podcast I'm joined by lifestyle and success coach, Alice Agnello. Alice works with women who are facing the empty nest and trying to figure out what they want to do with the rest of our lives.   Alice and I talk about how women tend to stuff down our feelings and what we truly want and put our kids, homes and husbands first.  Alice talks about the fear factor and how that stops so many women from taking risks and trying new things. We discuss a growth mindset and how the beliefs that you've had for 40-50 years, can limit you if you don't question them.   Understanding that your thoughts and unpacking limiting beliefs is a critical step to figuring out midlife and beyond.   Alice encourages women to focus on their strengths and getting better at it because it's probably an area that they enjoy. It's not a race, but figuring out something that lights you up for planning the next chapter.   Life is a journey is continuous growth and every obstacle that you have to overcome, is simply a lesson to be learned from. Resilience and grit is something that women can teach their children by creating a new path or figuring out a new purpose.  You can connect with Alice on her website at:  Alice Agnello Or find her podcast "Kids Are Grown, Now What?" on all the major podcast players.  https://aliceagnello.com/kids-are-grown-now-what-podcast/

In this week's episode, Molly interviews Nancy Davis Kho.  Nancy is a podcast host, speaker and author of the book "The Thank You Project".    The conversation this week is all about Nancy's decision to write thank you notes for a year and how that turned into a book.  Nancy is full of wit and wisdom, and the book shares how you too can benefit from setting up your own Thank You project.  She set out to help people make the process easier for others with laying out how she chose the people to send the letters to, what she wrote and how she wrote the letters.   She shares how the practice of writing these letters helped her become more optimistic and how to see more positive things in her life daily.  Check out Nancy's podcast:  Midlife Mixtape Find the book here: The Thank You Project

In this short episode, Molly brings you up to speed on what has happened in the last few weeks and where the podcast will be going in the next few months. 

This week's episode is an inspirational conversation with Deb Cummins Stellato, life coach and podcast host. Deb has been a longtime success coach, facilitator and speaker working with non-profit organizations to help leaders develop their leadership mindsets. In what she coins as a major "pivot" in her life, she studied to become a life coach during the past year.   When she was envisioning how she might provide coaching services to people, she decided that "Thinking Courageously" was how she wanted to help successful women show up and make pivots in their own life.   Courage, says Deb, is being able to see something that is bigger and better is on the other side of failing and being vulnerable.  Her podcast shares stories of courage from women that have pivoted and are now redefining success in different ways.  Deb focuses on "energy leadership" and shares how she helps women achieve a new and even higher level of success.  Deb helps women play bigger and be bolder.  Deb believes that women have the opportunity to find new levels of energy and wonders what if you could do something and not fail, or even if you do fail, you show up perfectly imperfect.  You can hear more from Deb on the Think Courageously podcast on any of your favorite podcast players.  Or connect with her here: Email thethinkgoodcompany@gmail.com  Website www.thethinkgoodcompany.com      

What? PB &J?  Is this episode all about the beloved peanut butter and jelly sandwich? No, not really.  This week's episode is all about handling the URGES that come when you've built a habit that doesn't serve you. When you have created a pattern of dealing with negative emotions, or consistently repeated an activity...like eating in front of the tv at night, your body responds to the cues around you with URGES or cravings that are the result of your habits. And now those urges feel like they have to be answered. Like an itch that NEEDS to be scratched, you've set yourself up to eat chips when you feel stressed, or when you sit down to watch your favorite Netflix series because the URGE is always there.  To undo that urge we need to remember PB& J.  P: Pause and Ponder B: Breathe on purpose J: Just for 10 minutes Listen in as I share my strategy for allowing an urge to be there and not resist it and not give into it. It's as easy as PB&J. Here are some resources on breathing: 6 Breathing Exercises That Can Help You Relax in 10 Minutes or Less Best Books on Breathing and Breathwork

In this week's episode we revisit one of our earliest and most popular episode's on Blue Zones.  Here is what we said back when this was first published in 2018: Have you heard about "Blue Zones®?" Come with us as we discuss the research and information discovered by Dan Buettner in five geographic areas in the world where people live the longest and where the are high numbers of older people who age without typical diseases like heart disease, cancer or diabetes. First written in an article for National Geographic titled "The Secrets of Long Life", Buettner detailed five unique areas and found common traits among them, that he later dubbed the "Power 9®". These nine commonalities lead to longer, healthier happier lives.  Please contact the podcast info@fiveforlife.co to ask questions, suggest topics or if there is a guest you would like to have interviewed about living HAPPIER Longer. 

Are we preprogrammed with more than our physical attributes from our parents?  Are we programmed to behave in certain ways too?  This week on the podcast,  I'm speaking with Johanna Lynn, founder of the Family Imprint Institute.  Johanna helps people understand how their background, their parents' backgrounds and even their grandparents may be influencing their behavior now.  Johanna says, "The good news about epigenetics is that you can release how you hold the past within. One of the most amazing aspects of the brain is that it is changeable. Neuroplasticity gives us the proof we need to know that the brain can overcome early or inherited negative epigenetic changes. In this brief introduction, Johanna explains how we may be bringing things forward into our own lives from our past relationships that are unresolved.  We talk about healing therapy and how epigenetics focuses on the facts of past relationships not the stories.  We also discuss how the background noise and stress that you may be unknowingly carrying around with you may be impacting your biochemistry.  Johanna provides clients with a geneogram, and then experiential exercises that help them find understanding and freedom from their past.  She works with clients 1:1, in workshops, and with in-person events when possible.  We discuss how past experiences of stress and anxiety may be even more prevalent right now during the pandemic.  For more on Johanna Lynn go to: www.johannalynn.ca Facebook: https://www.facebook.com/johannalynn.ca/ Instagram: https://www.instagram.com/the_family_imprint_institute/

This week on the podcast I'm talking about walking, with health coach Carolyn Cohen.  We discuss the benefits of walking as a way of improving your health and increasing longevity in the best possible way.   Carolyn is a health coach who believes that walking is the very best way to improve health for everyone.  She hosts a weekly podcast called "Wellness While Walking" where she shares wellness information and emphasizes a Blue Zones approach to movement. She focuses on walking because research has proven that for most people just walking is enough to significantly improve their health.  We talk about the benefits of walking as well as Carolyn's own path to health and wellness and why she decided to start her podcast.  The podcast is designed to be listened to during a 30 minute walk and she gives you an auditory signal half-way through so you can turn around if need be.  Learn more about Carolyn and her podcast here:  www.wellnesswhilewalking.com Download the resource mentioned here:  Your Body on Walking 

In this week's episode I revisit some of the great books that I've read and reviewed on the podcast as well as some of the wonderful author's I've interviewed.  Any of these books would make a great addition to your pandemic reading list.    If you are struggling with depression and anxiety during COVID-19 please visit https://www.verywellmind.com/best-online-therapy-4691206 for professional resources available for video sessions, chats and appointments.    Episodes mentioned and links to the books in each episode.  Episode #4 Your Goals Accomplished with Tiny Life Changes https://fiveforlife.co/ep-4/ Episode #19 Reducing Sugar, Eliminating Toxins with Fiber and Eating for Alkalinity https://fiveforlife.co/sugar-fiber-alkalinity/ Episode #14  Roadblocks to Happiness and Goal-Setting: A Discussion About “Girl Wash Your Face” by Rachel Hollis    https://fiveforlife.co/girlwashyourface/ Episode #23 Healthy Diet Options and “The Compound Effect” by Darren Hardy https://fiveforlife.co/healthy-diet-options-for-longevity-and-the-compound-effect/ Episode #25 How to Create the Habits of a Happier, Longer Life: A Discussion of “Atomic Habits” by James Clear https://fiveforlife.co/james-clear/ Episode #28 The Five Secrets of a Longer, Healthier Life  https://fiveforlife.co/the-five-secrets-of-a-longer-healthier-life-with-phil-riley/ Episode #32 Rewiring the Body and Brain to avoid Burnout with Dr. Nisha Jackson https://fiveforlife.co/rewiring-the-body-and-brain-to-avoid-burnout-with-dr-nisha-jackson/ Episode #33  The Science of Happiness and Mastering your Mindset with Dr. Catherin Sanderson https://fiveforlife.co/the-science-of-happiness-and-mastering-your-mindset-with-dr-catherine-sanderson/ Episode #38 50 After 50-Reframing the Next Chapter of Your Life with Maria Olsen https://fiveforlife.co/50-after-50-reframing-the-next-chapter-of-your-life-with-maria-olsen/ Episode #39 Living a Wholehearted Life: A Discussion of Brene Brown’s “The Gifts of Imperfection”  https://fiveforlife.co/living-a-whole-hearted-life-a-discussion-of-the-gifts-of-imperfection-by-brene-brown-links/ Episode #63 “Smile: The Astonishing Power of a Simple Act” by Ron Gutman https://fiveforlife.co/ep-63-smile-the-astonishing-power-of-a-simple-act-by-ron-gutman/ Episode #68 A Discussion of “Being Mortal: What Matters in the End” by Dr. Atul Gawande https://fiveforlife.co/ep-68-a-discussion-of-being-mortal-medicine-and-what-matters-in-the-end-by-atul-gawande/ Rachel Hollis Motivational Quotes PDF

If COVID-19 is getting you down, this episode will give you five practical actions to take this week that will make it easier to manage you mind and feel better. I discuss the why's and the basic benefits behind each and how I recognized their importance in helping me feel better.  1) Time Management 2) Limit your Information Intake 3) Get your Sleep 4) Move your Body 5) Journal  For a full transcript please visit : https://fiveforlife.co/ep-71-how-to-feel-better-now/ Resources mentioned (these are not affiliate links)  Who Do I want to be During COVID-19? Kindle Unlimited Fit Bit Premium Five for Life-$15 Planner  

In this short episode I  talk all about buffering and the habits we build in an attempt to avoid feeling negative emotions. I discuss the value of being able to recognize our thoughts and how they are creating the feelings that lead to buffering.  Buffering is when we use external things to change how we feel internally; an artificial external thing that changes how we feel internally. Buffering is a way of numbing your emotions instead of figuring out why you are feeling them. The answer to why you are feeling them is of course your thoughts...but for many of us we aren’t aware of our thoughts because they’ve run so long in the background of our lives that they have become unconscious. You have to ALLOW all the thoughts and know that you can ALLOW all the feelings too. There is nothing you can’t handle.  Buffering and numbing happen because we are never taught HOW to process our emotions or we have learned that we need to FEAR our emotions.  So for many of us buffering and numbing become long-standing habits that don’t serve us.  When you stop buffering, you start living the truth of your life. You start seeing exactly what is going on in your mind and in your emotions and your actions. When you stay conscious, you can evaluate these patterns in a way that motivates change. You don’t want a life where you have to keep turning off the lights. You want a life where you are proud to keep the lights on. Another great resource that I listen to weekly: Rachel Hart Take A Break Podcast If you want a free copy of the 30 Day Ultimate Habit Building System Workbook, click here!

In this episode, I discuss the importance of managing your mind during times of high stress.  Given the uncertainty of the world surrounding COVID-19, this episode gives steps to recognize your thinking and which thoughts are increasing your anxiety. You can feel better by managing your thoughts and observing your thoughts as data. The brain produces 50,000-70,000 per day, more than 2,000 per hour and we have the ability to separate those and choose the thoughts that will create the feelings we want to be feeling.  I share how to build a new or future belief (a belief is simply a thought that you keep practicing) by writing down thoughts that help you feel like the person you want to become.  What does a calm, collected and optimistic person believe? What thoughts do they think to get them there?  Postivite people have negative thoughts they just manage them so they don't overwhelm their lives.  Here are some of the resources I've been using to manage my mind and tools that I offered in this podcast. 1) 30 Day Ultimate Habit Building System  Get your free workbook complete with 30 days of thought downloads and 30 days of thoughts to help you build a new belief.  30 Day Ultimate Habit Building System Workbook 2) Podcasts that I Listen to that really help me manage my mind: The Life Coach School Podcast How to Be a Better Person Losing 100 Pounds with Phit-n-Phat And here are some of the best, most amazing things I've seen that people have created during this time of unusual stress in the world.  These will make you smile and reaffirms the greatness that is the human brain.  Pirates of the Caribbean the Home Version It is Well With My Soul Broadway Musical Corona Virus Medley And for a full transcript of this episode visit: 

This week I'm revisiting some of our best episodes on habits and grabbing some of the best little nuggets of each. One of the lessons I’ve learned over the last nearly three years of building Five for Life is the IMPACT of habits on our lives. Ultimately it’s what you do consistently over time that defines what your life story will be. And consistency and time--those two things are the major pieces of what defines a habit.  The first episode we really talked about the true importance of habits was in Episode #23 when we introduced Darren Hardy's book the Compound Effect.  In Episode #25 we dove into James Clear's Atomic Habits. In episodes #42, #43 and #44 we did a three part series on habits.  Episode #42 was about the science of the brain and habits, Episode #43 focused on building good habits and  in Episode #44 we talked all about breaking the habits that don't serve you.  You can have a free copy of the Habit Mindset poster by simply emailing info@fiveforlife.co with the subject line: Free Poster  Links to the episodes mentioned: Episode #23 Episode #25 Episode #42 Episode #43 Episode #44

This week's episode discusses the important book "Being Mortal: Medicine and What Matters in the End". This book focuses on autonomy in aging and dignity in dying.  It is written by physician, surgeon and best-selling author Dr. Atul Gawande.   Host Molly Watts shares some of the most important insights from this book and how planning for death is actually part of living a happier, longer life. The review of the book doesn't do it justice, but provides important conversation starters as well as questions to ask yourself as to what makes life worth living for you.  The overwhelming idea you should have after listening to this podcast is that you want to read this book. In fact, Molly suggests that everyone NEEDS to read this book.  Resources mentioned: FRONTLINE PBS Documentary Trailer Google Talk Atul Gawande TED Talk Atul Gawande Amazon: "Being Mortal" For a complete transcript: 

In this week's episode, Molly is joined by broadcasting pro and podcast host, Peter Bowes for a conversation about their shared passion--longevity. Peter hosts, Live Long and Master Aging (or the LLAMA podcast) where he explores the stories and the science behind human longevity.  Peter is a veteran reporter for the BBC in Los Angeles and has had the opportunity to interview some amazing scientists as well as some very inspiring elders, including some wonderful centenarians.   We have shared a few guests along our journeys exploring longevity and had so much to discuss both in terms of the science behind longevity, as well as lessons learned that science may support but mostly just amounts to common sense. There are some practical ideas shared on how to incorporate small habits into your life that can positively impact your longevity. Did you know that walking fast might be an even better idea than just walking?  Listen in to learn more.  LLAMA episodes mentioned: #1 Periodic Fasting for Long Term Health (with Valter Longo)  #24 Centenarian Living Life to the Full with Ethel Travis #71 Embracing Mobile Technology to Combat Loneliness Among Older Adults with Kerry Burnight For more on the podcast visit: http://www.llamapodcast.com/ Or visit www.peterbowes.com For a full transcript of this episode visit: Live Happier Longer Podcast Episode 67 with Peter Bowes

This week on the podcast, Molly is joined by sisters Amy and Nancy Harrington.  Amy and Nancy both left careers in the entertainment industry to begin their own business together.  Their love of pop culture fueled a successful business producing positive entertainment content — including interviews, articles and trivia challenges — that been syndicated to Yahoo, OMG!, Examiner, Screenpicks, Belief.net and many more. While they have always loved pop culture, just over two years ago, the pair decided that they wanted to create something more meaningful and launched The Passionistas Project podcast. The podcast is designed to highlight women entrepreneurs who are following their passion and building a business around it. Since March of 2018, they've featured some amazing women (who they say you've likely never heard of) to support the positive and strong things women are doing in business.  On October 30th of 2019, Amy and Nancy launched what seems like a natural extension of the podcast--the Passionistas Project Pack.  The Pack is a subscription box that includes only products from women-owned businesses and female artisans.  Learning social media as well as all that goes into a subscription box business has challenged the sisters in the very best way and they are eager to see how big of an impact they can have with this latest venture.  For more information and full transcript go to: To subscribe to Passionistas Pack visit here.   

It happens in all of our lives.  There are situations and circumstances that simply suck. In this episode, you'll learn how to manage your mind through times of crises and how to prevent the negative thought spin cycle.  First step is to acknowledge something terrible has happened.  Second step is to ask questions of your brain to help guide your thoughts toward solutions and away from negative spin cycles that increase your suffering. Third step is to use your imagination to imagine the best case scenario happening. Referenced blog post: When Life Blows Up

This week's episode sparks conversation on the term "anti-aging" with filmmaker and director, Tara Gadomski.  Tara wrote and directed this short film, which employs dark humor to get across the point that aging is something that none of us have any control over. We discuss the beauty industry's marketing messages, and how they use dangerous terms like "flaws" or "corrections" for aging skin. We had a great time discussing the film, the actors and why Tara felt compelled to create this film.  Tara gives a synopsis of this short, ten-minute film which is really a great conversation starter about how we view the aging process.  You can catch "Signs of Aging" on Vimeo here. Or on Amazon Prime here.  To connect with Tara and read more about the film, find the press kit here. 

In this episode, Molly reminds us that our thoughts are what determine our happiness, not our circumstances.  Even when circumstances seem challenging, we can add to our own suffering by focusing our thoughts on how difficult life feels. She also recaps the popular TED talk (and book) by Ron Gutman called, SMILE-the astonishing power of a Simple Act".   She shares some of the powerful statistics on smiling as well as Gutman's suggestion of a "Dandelion List" as a reminder to be present and smile no matter where you are or what you are doing.  For your own "Dandelion List" click here. 

This week's episode is the first as a solo podcast with host Molly Watts. Molly talks about the vision for the podcast moving forward and how the combination of information, inspiration, education and motivation will unfold to help you create the habits of a happier, longer life.  In honor of her Dad's 92nd birthday, she revisits some of the science behind the five daily habits that make up Five for Life. The goal for Five for Life is to create sustainable habits that are proven to both increase longevity and improve overall happiness along the way.  The five daily habits are move, learn, share, give and let go.  Each can be started, regardless of your age and will provide benefits both immediately and over time.  Full transcript below:  Molly: (00:00) You're listening to the live happier longer podcast, episode 62.   Molly: (00:14) Welcome to the live happier longer podcast. This podcast is equal parts, information, inspiration, education and motivation, all dedicated to increasing longevity and improving happiness along the way. I'm your host Molly Watts and I'm here to help you overcome the habits that don't serve you and create the ones that will. Let's get started.   Molly: (00:41) Well, hello. Welcome to episode 62 and my first solo episode for the live happier longer podcast. If you've been listening for a while or before you know that this podcast was previously co-hosted by myself and my good friend Ms Angela McDade. Angela is taking some time off to focus on her family during her youngest son's senior year. And of course we wish her nothing but the very best. While this timing was unexpected and I actually took a week off because I had a cold, you can still can hear my voice, it really coincided kind of nicely with my father's 92nd birthday on the 18th and I thought it was completely appropriate that this first episode will be dropping in the first week of his 93rd year. I have to tell you that I visited him yesterday and probably because my day to day job now involves older adults, other seniors in a continuing care retirement community.   Molly: (01:48) I really realized just how amazing he is. And as I was leaving he chuckled telling me about his golf game this week where he beat all his friends shooting a 42 that's right. A 42 on nine holes and his consummate not too bad for 92 makes me so grateful. Happy and proud. And what I loved is his 88 year old wife commenting, well you know, he works at it, WE work at it and I replied with a smile, Yes I know you do. For the live happier longer 2.0 podcast debut. I'm calling it 2.0 even though I should be calling it 1.0 since I'm now by myself, you might've noticed that as well that I've revamped the intro. Um, you'll hear a new outro at the end too if you stick around. And I also decided to get more structured with regards to our content.   Molly: (02:44) So I'll be following more of the formula that we kind of set out with when we first decided to do the podcast. And that is one part information, one part inspiration, one part education. And one part motivation. I think the best to accomplish that is kind of to focus each week on one of those areas. So I hit one every month and accordingly this week will be information and during these episodes I'll kind of highlight some of the science that supports our five habits of longevity and happiness. And I'll say that information this week is also including, providing you an overview of where this podcast is headed. So one of the things that's very clear to me as I've spent the last two and a half years really dialed into aging with optimism is exactly what my dad and Carolyn, his wife exemplify and that's that you have to work at it.   Molly: (03:40) You have to replace habits that don't serve you with the habits that do and more importantly the habits that will serve you into your seventies eighties nineties and beyond. That's what some of the science as to why we chose the habits that we did to focus on at five for life is kind of what I want to talk about. All five of our daily habits are sustainable as you age and you can start them no matter how old you are and still see benefit. So let's look. So move. If you haven't heard us say it before, I'll say it again now. It's daily habit number one for a reason. That's because movement impacts the quality of your life both physically and mentally. It is intertwined with all of our other daily habits basically, and if you do absolutely nothing else, adding movement or moving more than you do now into your life is really just a no brainer.   Molly: (04:34) If you want to set yourself up for living your best life at 80 90 and beyond, some of the statistics behind that regular exercise by seniors may decrease the time it takes for a wound to heal by 25% researchers have found that when individuals walk through your more times a week, the occurrence of dementia was 35% lower than those seniors who are not involved in any type of physical activity. And just two hours of walking in the week can reduce your risk of stroke by 30% so one of the best things about it is that you're never too old to get moving and improve your health. And in fact, adults who became active later in life show greater physical and mental improvements than their younger counterparts. So it's really important no matter how old you are to start moving, if you, if you've led it, especially if you've led a very sedentary life or if you had decreased mobility in for any reason.   Molly: (05:34) One of the leading factors that enables older adults to remain independent is mobility. And mobility is simply the ability to normally move and function in daily life. It incorporates various elements that include balance, coordination, flexibility and strength. Mobility is key to maintaining independence, especially as people age and for seniors. The lost mobility has profound social, psychological, and physical consequences. If joints and muscles aren't properly maintained, basic movements can cause pain or even injury. And really the cascade of negative effects that comes with the mobility can often be prevented by physical activity and exercise. So it's really just simple move. Now, move more and keep moving for the rest of your life if you want to maintain your mobility and maintain your independence. All right, so you're convinced that you want to start moving. That's great. Now let's move on to daily habit number two. Learn.   Molly: (06:40) You're here listening to a podcast and that is a fantastic start. There are so many valuable podcasts that offer great information, whether you are trying to build habits like us or you're starting a new business, or if you're looking for information and education on what you name it there, the podcast exists and they are a fantastic tool. And what better way to multitask than to walk into listen, right? So you could strike out a daily habit. Number one, walk in our move and daily habit. Number two, learn, boom, boom, all in one one fell swoop. In fact, a study published in the journal of neuroscience last September compared the act of reading a physical book to an audio book. This was just, they were, they were comparing the two. But I think it's important to know that what they found was that the brain, as far as the brain is concerned, you get the same cognitive benefit regardless of whether you're reading a physical book or listening to an audio book.   Molly: (07:41) And so when you, when you combine that with information from another study published in the journal of American medical association, JAMA, that this one was published in 2018 researchers in China followed almost 16,000 people ages 65 and older, who were free of dementia for a median period of five years. And they found that daily participation in, in intellectual activities was associated with a significantly lower risk of dementia several years later. And the number one intellectual activity that was reported was reading. Okay. So you go backward to do the math. You, if you are listening to audio books, it's the same as reading a regular book and you can do it while you're walking. So it is absolutely a fantastic way to incorporate both moving and learning and help off, you know, potentially prevent both loss of mobility and dementia. Right? Hey, it's all good stuff. Daily habit number three is share.   Molly: (08:45) And this is one of the things I've observed probably most in my role in my senior living community. It's definitely something that in midlife is easy to take for granted because most of us or many of us are still working. We're still active in our communities. We've, we're still involved in our kids' lives. Maybe they're not living at home, but even if they aren't, you're still really involved. And um, it's amazing how once people retire, how quickly a lot of that can go away. And it's the number one thing I hear when people come to see me at the retirement community I work for. It's that we don't want to be as isolated as we are, so social interaction and staying connected is something that you need to make as an actionable habit. It's an especially important if you are single. If your family lives far away or if you consider yourself an introvert and you find yourself spending more of our time alone there.   Molly: (09:42) Science from Harvard university, they did a, what they call a meta analysis of 148 longitudinal studies that involved more than 300,000 people. So they basically distilled all of these different studies and they wanted to understand just how much social relationships affect longevity. Participants were 64 years old on average when they entered the studies and investigators followed them for an average of seven and a half years assessing the frequency and type of social relationships they reported as well as health outcomes, including mortality on the basis of their review. The authors of the meta analysis estimated that older people with adequate social relationships have a 50% greater likelihood of survival when compared with those who are isolated or who have poor social relationships. They further estimated that people who have regular contact with friends, family, and neighbors have a survival advantage comparable in magnitude with kicking the smoking habit and about twice as large as the longevity benefit that comes from exercising regularly or maintaining a normal weight.   Molly: (11:00) Wow. So this may mean that daily habit number three is really the most important, even more important than moving. But here's an even better idea. Go for a walk with a friend or join a walking group and then you get the advantage of both. So just daily habit number three, share ultra important. We've been learning more and more about that in the last few decades. And um, so take action. One of the ways you can improve your relationships making daily habit number three, share even stronger is through daily habit. Number four, give, expressing gratitude has been proven to improve relationships, boost social intelligence, create stronger and more connected bonds. It also makes you more inspiring to others. Improve self-esteem, and it gives you better emotional intelligence as well as a larger capacity for forgiveness. Of course, research has shown that a daily gratitude practice actually provides physical and mental benefits too.   Molly: (12:03) They include things like better sleep quality, heightened energy, boosted immunity, lower blood pressure, a stronger heart and in terms of mental health, better long term happiness, less stress, reduced negativity, increased optimism and strength and willpower just to name a few. So the science around gratitude is so compelling. And today I'm not going to go into all of the science that we've talked about on the podcast previously, but if you've listened at all, you know that this is one of our favorite ways of showing that the gratitude actually impacts the physical processes in the brain. So it's pretty cool. Anyway, if you love the science like I do, you could check out all of the podcasts kind of in the information category. And I've actually put together a guide sheet that categorizes all of our past podcasts into each of those four categories, information, inspiration, education and motivation.   Molly: (13:06) And you can find it in the show notes or on the episode page on our website. Uh, and if you're signed up for our, my newsletter, then the link to the download will be included on Thursday, which reminds me if you'd like to receive the weekly newsletter, which is really a quick read and includes weekly nuggets with great products, blogs, and other podcasts, as well as three motivational quote images that I really, that we really love and information on the podcast. I would love to have you sign up. You can go to www.fiveforlife.co backslash free resources. That's five for life.co/free resources. And there you'll find any and all of our free information, PDFs you can choose from stress relief resources for finding your life's next chapter. And of course the big kahuna, the best of all, five for life resources and resources. So if you sign up to get one of those free resources, you will be automatically signed up to receive the weekly newsletter.   Molly: (14:09) I'd love to have you. So I'm going to keep saying we, I keep saying we, it's really just I now right now. So anyway, um, but I would love to have you, so, all right. I have, we have together, you and I have made it to daily habit number five let go. So this goes hand in hand with gratitude. It's really the inverse, which is the daily habit of letting go of negative emotion, whether it's stress, anger, fear, regret, letting go has been proven to increase longevity and improve overall optimism. So this is something that I, in the past year I have really learned so much more about and have shared a lot about on the podcast with regards to self coaching and managing your mind. This is definitely not just positive thinking. When you learn to be a compassionate and curious observer of your own brain and your thoughts, you begin to see that every thought you have is optional.   Molly: (15:09) Your primitive brain loves to throw out negative thoughts that lead to negative emotions. Why? Because our primitive brain wants to avoid pain and keep us out of danger. So it's equally concerned with keeping us out of danger and being efficient. So even though the negative emotions don't serve your longer term goals in the short run, keeping you safe and based on the habits you've established, your brain will default to negative thoughts. But wait, you're thinking the negative thoughts lead to painful emotions. So how's that avoiding pain? Well, the primitive brain doesn't see it that way. It thinks that keeping things status quo, not risking failure is the best way to keep you both safe and keep the brain efficient. That's why change can be so hard and changing habits can be so hard. Research shows that overreacting, constantly worrying and living in a state of perpetual anxiety.   Molly: (16:06) These can all reduce life expectancy. So if this describes your typical response to everyday setbacks and snafoos, it may pay in the long run to learn ways to change your thinking and lower stress. The activities that we recommend often help break that habit cycle and negative thought loops that cause perpetual anxiety. So check out the free stress relief pack@fiveforlife.co slash free resources for lots of strategies on incorporating. Let go into your daily routine. So there you have it. That was a very quick rundown on the five daily habits. We advocate here at five for life and the live happier, longer podcast. I said we again, well, you understand, I say we, I mean we, the collective we, and I am speaking for all of us. When I say, you know, we advocate taking action on creating a happier, longer life. Next week I will be breaking down a book I have wanted to read since I was introduced to it through a workshop.   Molly: (17:15) It's not new, but it was still one of the best selling nonfiction books in 2019 it's called thinking fast and slow by Daniel Kahneman. I hope I'm saying his last name right. I'm not sure if it's going to be educational or motivational yet, but either way, it's what's up for next week. I wish you a great week ahead. Start small, be consistent, overcome the habits that don't serve you and build the ones that will ultimately you are your own success story. Oh, and one more for good measure. Happy birthday number 92 Craig Hugh Currie. Thank you for being such a great dad. And a wonderful example of living your best life for all of us.   Molly: (17:59) See you next week. Thanks for listening to the live happier, longer podcast. If this podcast is helping you and you'd like to go a little deeper, maybe track your progress on your habit building, you should check out our five for life planner. The planner is 13 weeks undated, and you can start literally at any time to create the habits of a happier, longer life. It'll keep you motivated and it'll keep you accountable and Hey, it's affordable. So go to shop dot five for life.co that's shop.buy for life.co and enter promo code podcast for a special discount.

This week in the 61st episode of the Live Happier Longer Podcast we say goodbye to wonderful co-host Angela McDade. We share our thoughts on doing the podcast together for the last year and a half, how much we've grown and how much we've learned about building the habits of a HAPPIER, longer life.  We reflect on some of the great interviews, exceptional learning and lots of laughter and fun along the way.  Stay tuned next week as Molly unveils "Live HAPPIER Longer 2.0" or is it "1.0"?  We're not going away, we're just pivoting and supporting Angela's choice to spend more time with her family during her son's senior year of high school.   If we've learned nothing about "aging with optimism" it's that you need to be resilient and bend with the wind.   So listen in and enjoy that brilliant Scottish accent one more time. 

As we prepare for the holidays and a time of joy and inspiration we wanted to revisit some of our most inspirational interviews. In this short episode, we revisit our interview with Katherine Switzer, who shares her story of being the first woman to run in the Boston Marathon. A historic event for women and women's running as told by the woman who did it all.    We also revisit our interview with Pat Gallant-Charette, who at the age of 68 was recently inducted in to the Open Water Marathon swimming Hall of Fame. Pat didn't start open-water swimming until she was almost 50 and despite a fear of deep water, has swam the English Channel, the Strait of Gibraltar and around the island of Manhattan.  Last we share some of our interview with Cherie Gruenfeld.  Cherie who didn't start running until her 40's, holds thirteen world Ironman titles and seven world records.  All of these women are inspirations because of their physical accomplishments but even more so in what they do to help others.   Happy Holidays and Happy New Year from Molly and Angela! We'll see you in 2020. 

On the podcast this week, we talk with Sky Bergman all about the "Lives Well Lived" , the documentary she directed and filmed that was inspired by her own grandmother who lived to 103.  The film includes forty different elders with interviews conducted over four years and is a wonderful montage of their stories.  The result is a very inspiring film that proves that an optimistic attitude is always available to you and living a "life well-lived" includes several common themes. We noticed that many of the "stars" of the film had discovered new creative passions and new opportunities to learn at midlife and later. Most of the elders, including Sky's grandmother made "moving" a part of their daily life.  Relationships and sharing their lives with other people (family, neighbors, friends, community)  is also a central part of what contributed to their positive outcomes.  In the words of one of the "Lives Well Lived" stars, " Ride loosely in the saddle of life".  To get a copy of "Lives Well Lived"  or to donate to the film (tax deductible) please visit www.lives-well-lived.com For more on Sky Bergman, visit www.SkyBergman.com 

This week on the podcast we talk with storyteller, writer, and podcaster Stephanie Rafflelock about her upcoming book "A Delightful Little Book on Aging" as well as an article she recently published called "Five Gratitude Practices to See You Through Tough Times" Stephanie believes that that a good story can transform the way you see the world.  She wants to help older women find their voices, "not go quietly into the night" by focusing on positive aging.  Stephanie believes that every day you should start out with saying "Thank you!"  What can be growing in your life at the age of 65 and older?  Attitude and adaptability are key to positive aging.   " A Delightful Little Book on Aging" is broken into four sections: 1) Grief  2) Reclamation 3) Vision 4) Humor Stephanie also hosts a podcast called "Coffee Table Wisdom", We also talk with Stephanie about an article she wrote called "Five Practices of Gratitude to Help you get through Tough Times".  Her five practices include:  1) The Breath of Thanks 2) Naming the Gift and Writing it Down 3) Observation 4) Surprise 5) Awakening the Senses Connect with Stephanie on her website here. Read her full article on SixtyandMe here. 

This week we're reflecting on some of the best conversations we've had regarding gratitude. From our earliest episode on gratitude, episode #17 where we talked about the science of gratitude. Gratitude actually rewires your brain and isn't just a momentary feel-good action.  Gratitude impacts the brain and has been linked to increased longevity. Gratitude activates the hypothalmus. It activates dopamine that gives you the "feel good" feeling and creates a habit. We talk about how all of our five habits are intertwined and that gratitude also helps your physical health. From there we revisit our conversation on Brene Brown's "The Gift of Imperfection" and her guidepost for creating a "whole-hearted life" which is cultivating gratitude and joy. It's episode #39 and we loved exploring this book and sharing Brene's unique perspective on life. Brene Brown talks about the difference of having a practice of gratitude as opposed to an attitude.  We share her analogy of having a yoga attitude versus a yoga practice and relate that to the action of practicing gratitude as opposed to just thinking about it.  We move then to episode #49 and building the habit of gratitude and when Molly was first exposed to the habit of gratitude. The expression of gratitude creates optimism in people which has been linked to longevity. There is a link between expressing gratitude and reducing inflammation which decreases the risk of the killer diseases like heart disease, cancer and high blood pressure.   Finally we share some of our favorite quotes from some of our guests who believe that gratitude is a big part of living their HAPPIER, longer lives.  Kathryn Nicolai (Nothing Much Happens)*LaLa LaLanne*Suzy Gammon* Maria Olsen*John Leland*David Steindall Rast There is always, always something to be grateful for. Happy Thanksgiving!

This week we pick up where we left off last week--literally as a glitch caused the podcast to end rather abruptly.  We're talking about the two pillars that make up our 30 Day Ultimate Habit Building System. Pillar number one is Brain Training -Based on the self-coaching model by Brook Castillo we talk about how our thoughts create our feelings, which determine our actions and get the results that we have in our lives. When we start changing our habits, the primitive brain kicks in with thoughts that are based on keeping you safe, pain-free and in the status quo even though your old habits might not align with what you really want in your life. For instance, Molly shares about her brain's continual thoughts at 5:30 AM like "you can do it later, the bed is warm and cozy, I'm tired" when my PLAN, which is based on my goal of incorporating movement into my life daily, includes walking 2 miles before I go to work.  But those thoughts still spring up every day. Luckily with awareness we can change those thoughts quickly to "I keep promises to myself, I feel better when I exercise first thing, I enjoy walking in the morning". Just changing the thoughts, makes me feel motivated, energetic and strong.  Included in our system is daily thought work on being aware of your existing thoughts and helping you believe new things.  Pillar number two is the PLAN. Building new habits in our 30-Day Ultimate Habit Building System is based on setting up "minimum achievable commitments" for yourself each week and then adding incremental 1% each week.  The 1% isn't literal, it's your own 1% and completely up to you. Habit building is a marathon, not a sprint and we want to remain consistent over time. Consistency is the compound interest of self-improvement. Not intensity, not pain, not struggle.  We shared all about our January 2020 Habit Challenge and how you can be a part of it! For only $29.95 you will receive the 30-Day Ultimate Habit Building System which includes a Five for Life Planner, and you'll be included in our January Habit Challenge where we will help you start the next decade of right with NO resolutions--just new HABITS!  For more information and to be a part of the January group go to: www.shop.fiveforlife.co and click on the 30-Day Ultimate Habit Building System For a full transcript of the show, click here. 

This week on the podcast we are doing the first of a two-part series on the Ultimate 30-Day Habit Building System!  We talk all about the "whys" behind habit-building and how our system can help you with a repeatable framework to build new habits and replace habits that don't serve you.  First you need to understand why it's important to focus on habits, what habits you already have and notice them and then choosing the habits you want to build.  We discuss the compounding effects of habits and how they are the compound interest of self-improvement. (James Clear) And how small incremental actions that seem insignificant at the time end up being what transforms your life. James Clear says you need to fall in love with the system, not the goal.  In our system, we dive into who you want to become, focusing on internalizing the identity of someone who incorporates the habits that you want to build into their lives. For instance, you need to identify yourself as a "runner" you need to do what runners do and that is run consistently.  It's also important to understand the "why" behind the who you want to become. Darren Hardy calls it your "why power" and the who you want to become depends on your WHY.  In the pre-work for the Ultimate 30-Day Habit Building System we are going to choose one habit that reflects the identity of the person you are trying to become.  We share about how we set ourselves up for success so that incorporating the new habit into our lives is fun.  Pillar number one of the Ultimate 30-Day Habit Building System is Brain Training.  As we embark on new habits, our primitive brains want to keep us comfortable and pain-free so we need to override our plans and goals.  Brain training and managing your mind is fundamental to succeeding at building new habits.  Find the whole transcript here. 

This week on the podcast we talk with John Leland about his book, "Happiness is a Choice You Make-Lessons from a year among the Oldest Old".   Leland,  an award-winning journalist with the NY Times , shared some of his experiences with us in writing this book which started as an assignment for the newspaper.  In his own words, " In 2015, I followed six people over age 85 for a year. I expected a deep dive into the hardships of old age. Instead, they taught me lessons that changed my life: lessons in resilience, joy, purpose, gratitude and acceptance. I learned why older people are more content than young adults, and why even talking about wanting to die can make you happy. Best of all, I learned that we don’t have to wait until we’re old to learn these lessons." We discuss each of the six elders that John met over the year and talk about the lessons each brought to him. We share some of the inside stories, quotes and personal impact that writing the book has had on John's life as well.  Most importantly are reminded that happiness is a choice that we can make everyday. A mix of science, inspiration and sheer delight the stories from "Happiness is Choice You Make" have the power to stay with us and transform our lives before we ever reach old age.  Happiness is a Choice you Make

This week on the podcast we discuss how happiness is found in our day to day lives and not something that we look for in big, thrilling moments.  We talk about the fact that happiness is a decision of mindset in the day to day, average moments in life. We approach being happy in a deep and lasting way and not just looking for those “thrilling high” moments as proof that we’re happy.  Martha Beck says that “our culture has come to define happiness as an experience that blows your mind. It's as though we're somehow falling short if we don't routinely feel the way Times Square looks—madly pulsing with a billion watts of Wow!”  Don't get me wrong. Excitement is a great and necessary thing; without it life wouldn't be complete. But happiness—real happiness—is something entirely different, at once calmer and more rewarding. And cultivating it is one of the most important steps we can take toward creating fulfilling lives.”  Beck says that intense excitement is actually the enemy of true joy. There is actually a physiological response to the "thrill" high, the big win and excited happiness that includes our "fight or flight" mechanism.  This is why you see some sports fans actually riot after a victory. The increase in adrenaline and cortisol is actually the antithesis of the feeling of true happiness which is relaxing and peaceful.  Beck says: "True joy lacks the wild ups and downs of an excitement-based life. It's a peaceful landscape, filled with peaceful thoughts and peaceful emotions. Indeed, it's so peaceful that, to our adrenaline-soaked culture it looks rather plain. In fact, I like to think of it as the plains of peace. We share simple ideas on how to find joy in your every day life that reflect a mindful, peaceful happiness.  For a full transcript click here.  Resources mentioned:  How to Find Lasting Happiness--Finding Joy that Lasts  

Are you a morning person? This week we discuss the power of a morning routine and why it sets you up for success throughout your day. Having a morning routine has been proven to have health benefits including reduced stress and anxiety. People who don't have routines often suffer from poor sleep, poor diet and poor physical health. We reflect on the idea that a morning routine actually necessitates an evening routine and that your sleep can't be compromised to build this habit.  Some ideas to start building the habit of a morning routine include setting your intentions especially the night before. Be flexible and willing to trade things out if they don't work for you, eg: if you don't feel like running, try a brisk walk instead. Carry your momentum from the morning forward. Stretch in your chair, get up and walk around and check in on your to-do's and intentions. Lastly rinse and repeat, it's the consistency of any habit routine that delivers the true benefit.  We discuss a very popular morning routine, The Miracle Morning by Hal Elrod. We review exactly what the six steps are for a "miracle morning" and even how you can start with only six minutes as you work to build the habit.  We share the SAVERS steps including: Silence, Affirmations, Visualization, Exercise, Reading, Scribing.  Resources discussed: The Miracle Morning Positive Affirmations Download Five for Life Planner

This week on the podcast we pause for a moment to look back on our first 50 episodes. We take just one thought, sentence, quote or statement from each and share them. They are a mix of powerful ideas, interesting statistics and a couple that will just make you smile.  We want to say thank you to all of our listeners, subscribers, reviewers and to our family and friends. A big thank you to our editor  Erin Bryant as well. For the complete list: 50 Things Worth Sharing

On this week's podcast we discuss how daily habit #5, LET GO, may be the most important habit of all. Stress and worry are not just negative emotion words that we should be tossing around daily or even weekly. They are true social trends with major health implications impacting us now and in the future. Stress is literally killing us. Stress-related disorders and diseases have been on the rise in the whole population for decades, according to data from the Centers for Disease Control and Prevention, including those leading to deaths of despair, but also to heart disease, obesity and diabetes. The "physiological stress load", a precursor to many diseases, has increased in striking fashion since the late 1970s, and it is getting worse as each new age group enters adulthood. We should see this increase in mortality for what it is -- a leading indicator of what could be in store for many of us.  Beyond stress, when we talk about “LET GO” we really mean all of the negative emotions that can build up over time. Anger, fear, sadness, regret.    Individuals who score high on neuroticism are more likely than average to be moody and to experience such feelings as anxiety, worry, fear, anger, frustration, envy, jealousy, guilt, depressed mood, and loneliness tend to dwell on things and internalize their stress rather than let it go. This can translate into increased risk for cardiovascular disease.  We discuss strategies for building the habit of letting go daily including meditation, journaling, take a walk, take a bath, nap, hold a baby.  Full transcript here:https://fiveforlife.co/episode-50-daily-habit-number-five-let-go-how-stress-relief-leads-to-longevity/ Resources mentioned: Episode #2 Better than Counting to 10 with Dr. Janet Birkey Episode #8 Movement, Momentum and Magic  Free Stress Resources 

This week on the podcast, we discuss the science of gratitude and how it can help you increase optimism and longevity. We share some of the latest research on optimism including a recent study done by Boston University that was just published this summer as well as other information on how gratitude and optimism can improve your health.  People who focus on practicing gratitude are healthier, experience less illness (including depression), have stronger relationships, behave in more generous ways, and are overall happier and more optimistic.  We discuss the ways of building the habit of gratitude on a daily basis and how the mindful decision to be grateful achieves the strongest results. Practical tips are provided on building the habit of gratitude through journaling, gratitude meditation and setting a timer throughout the day.  The full transcript can be found here:  Ep. #49 Daily Habit Number four-GIVE Gratitude, Optimism and Longevity! Resources:  Ep. #17 The Science Of Gratitude-Changing your Brain and Improving Your Health

This week on the podcast we're talking all about our daily habit #3-SHARE. For us, sharing isn't about being generous with things you own or your money, it's about sharing your life with the people around you. It's staying connected and engaged and developing the habit of fostering friendships.  We share the negative impacts of loneliness and isolation, as well as discuss the positive health benefits of having strong relationships. We also give you practical tips in how to combat loneliness as well as ideas for building strong friendships.  Science has proven that loneliness and isolation increase morbidity amongst seniors, while developing social connections is proven to increase longevity and improve overall quality of life. This is a habit that can be learned and even if you consider yourself an introvert, we have ideas for you to build new friendships.  Here are resources mentioned in this podcast: 1) The Importance of Small Talk 2) 5 Practical Steps to Combat Loneliness 3) Five for Life Planner Cheat Sheet 

This week on the podcast it's all about your brain and building the habits that protect brain health as you age!  Molly and Angela discuss factors that impact protect brain health. Learn all about exercise, diet and most importantly brain activities that encourage neural plasticity and can prevent dementia and Alzheimer's.  Also, hear practical tips and ideas for activities that you can start doing on a daily basis to challenge your brain.  Lastly, have you wanted to start the habit of reading?  Molly and Angela offer easy steps to build a reading habit as well as a list of some of their favorite books!  Resources mentioned: Episode #6-The Science Behind Sleep, Exercise and Alzheimer's Prevention Favorite Books Elevate Brain Training Games

This week on the podcast we talk with author, entrepreneur, and influencer--Lorraine C. Ladish. Lorraine calls herself a 21st Century communicator who helps empower women and others to achieve their goals. She has always put an emphasis on fitness in her life, and after a running injury when she was 48, has been devoted to yoga. So much so, that last year she gained her certification as a yoga instructor.  Lorraine's poses are admired across all of her social media and websites and she has worked with AARP on a series of yoga videos focused on beginning yoga for older adults.   We wanted to chat with Lorraine about how important moving is to her as a habit, and what she believes about exercise as she ages. Her passion for exercise reflects all of the reasons daily habit #1 is MOVE. She talks with us about why she doesn't like to miss a day of moving and how it affects so much more than just her physical body.  Over the course of her life, she has faced many challenges and moving her body has always been something she uses to help her mood, her energy levels and her stress. We also talk about how she's learned to meditate as a way of stress reduction and why she believes that being still is just as important as moving.  Viva Fifty Flawed Yogini Lorraine C. Ladish

For the next few weeks, we’re going to be talking about the FIVE habits that make up our lifestyle strategy and philosophy at Five for Life.  If you are new to the podcast, real quickly the five daily habits of a HAPPIER, longer life are:  MOVE*LEARN* SHARE*GIVE* LET GO. All backed by science and proven to increase longevity AND improve overall happiness. So over the next few weeks we will be going through each of these five habits individually and talking about some of the science behind the habit and we’re going to talk about what steps you can take to build these specific habits.  First up is daily habit #1 MOVE. So we say all the time that it’s daily habit number one for a reason...and it’s really not “a reason” it’s MANY reasons. We shared many in previous episodes and the links are all listed below.  In this episode we'll share some of the science behind WHY moving is so important both positively, and the negative impact of NOT moving. We'll also give you 10 practical tips to build the HABIT of moving.   And there's a special discount offer at the end if you listen in!  Pat Gallant-Charette Marathon Open Water Swimmer "The Human Race" with Liz Vassey Nanette Mutrie and the Walking Initiative Katherine Switzer Cherie Gruenfeld, Ironman Champion Follow Phyllis Heike Yates--Incorporating Movement into your Life The Science behind Exercise, Sleep and Alzheimer's Prevention  

Are you trying to break a "bad" habit? Listen in as Molly & Angela discuss why they don't use the word "bad" to describe habits. Hear about strategies from James Clear's Atomic Habits and from Charles Duhigg and The Power of Habits.  We talk about the inversion of the laws of habit building and provide five practical tips for breaking habits that don't serve you. 1) Visualize a tangible "why". 2) Isolate the cue and identify the routine.  3) Have a plan. Pre-commit to change.  4) Ask for help.  5) Replace Habits that don't serve you with habits that inspire you. Learn the Golden Rule of Habit Change. (Hint: you can't truly break habits) We share our favorite affirmation for habits:  "I overcome habits that don't serve me. Build habits that inspire me and I AM my own success story." FREE Download Habit Affirmation  

On the podcast this week Molly and Angela talk about the metaskill of "how to build  a new habit". By definition, a meta skill is a nugget of practical knowledge that applies to a wide variety of circumstances including ones you have never directly experienced before. Figuring out how to manage your brain so you can create the thoughts that lead to the feelings, that compel your actions is absolutely critical to building habits. Choosing to listen to your prefrontal cortex, instead of your primitive brain is how we lean into the future and reach our goals.   The hosts share some wisdom from the Life Coach School podcast with Brooke Castillo and her episode #281, Gifts to My Future Self. It's often easy to look back on our younger selves and see what we would have changed, or where we made the wrong choice. Hindsight is 20/20. But do you practice looking back and giving your younger self a high-five for the decisions you made 10, 20 years ago that have shaped you into who you are today? In the same way, what are you doing in your life right now, that your future self will be thanking you for? At Five for Life, we recommend five daily habits that are proven to increase longevity and improve overall happiness.  We go in depth to teach  the habit loop and James Clear, from "Atomic Habits" and his approach to making the habit loop work for you when you are building a new habit.  How to Create a Good Habit  The 1st law (Cue): Make it obvious.  The 2nd law (Craving): Make it attractive.  The 3rd law (Response): Make it easy.  The 4th law (Reward): Make it satisfying. Lastly we share our own 6 C's for building habits. Commit Choose Create Collaborate Celebrate Correct And here is our special resource on Committing to Change with commitment statements.  Commit to Change Worksheet

This week on the podcast we take a 10,000 foot view of brain science, and in particular the areas of the brain that are involved with habit formation. Want to build new habits? You're going to have to be aware of your primitive brain while you make plans with and listen to your executive brain. Why does the brain build habits? How much of your life is on autopilot and how do you feel about your habits.The good news is that building habits, and changing your brain can happen at any age! In preparation for next week, when we'll start learning how to build new habits, click on the  to download our  version of habit scorecard (adapted from James Clear, Atomic Habits). Habit Scorecard  

In the first episode of season 2, co-hosts Molly Watts and Angela McDade revisit the five daily habits of a happier, longer life. As they continue to highlight these habits--MOVE, LEARN, SHARE, GIVE and LET GO--including the science behind increasing longevity and improving overall quality of life, the focus for season is on HOW to build habits that serve you.    What is a habit mindset and how can you train your brain to build the habits you want?  How can you break habits that don't serve you?  This season the podcast will give very tactical and practical information on building the habits for longevity and happiness. We'll talk about the 6 C's of habit formation and how you can incorporate a habit mindset for whatever goal you want to achieve. 

Pat Gallant-Charette is no ordinary grandma. The 68-year-old life-long Maine resident has completed six of the Oceans Seven, a marathon swimming challenge that has athletes attempting seven of the toughest open-water swims in the world.  Only 12 people to date have accomplished the feat. Until last year, Pat was the oldest swimmer to swim the English Channel and she still holds 9 world records for age group in marathon open-water swimming. Here's the really crazy part! Pat didn’t get serious about swimming until she was 58. And she was terrified of the ocean for years, after she had what she thought was a close encounter with a shark (it was really a curious seal) when she was 13. We talk with her about overcoming fears, living a life without regret and learning new things (incuding snow-shoeing and maple tapping) as she approaches her 70th birthday! (Unusual for someone who has lived their whole life in Maine to never have tried before!)  And she's not done swimming. Pat has no plans to retire and believes she will still be completing marathon swims in her 80's.  

Brene Brown is a researcher. storyteller and a Texan. She believes that every time we choose courage, we make everyone around us a little better and the world a little braver. In this episode of the podcast we discuss her first New York Times bestseller, "The Gifts of Imperfection: Letting Go of Who You Think You're Supposed to Be and Embrace Who You Are".   On her website, she actually has this article: Which Brene Brown book to Read First and it really lead us straight to this book. And it really resonated, because a "WholeHearted Life" is really very similar to a HAPPIER, longer life in our opinions. Quite honestly, Brene's website is amazing. This main article page, Articles, has so many other great things.There are quote cards, book excerpts and definitions. We loved learning all about and from Brene Brown this month. This book, her writing and storytelling, backed by the science was right up our alley.  We hope you enjoy our talk on "The Gifts of Imperfection"

In this episode Molly and Angela talk to Maria Leonard Olsen. At age 50, Maria had drank her way out of her 25-year marriage. She had, against much advice, put all her eggs in the motherhood basket, will-fully derailing her successful law career. As teenagers, her precious children did not need her in the hands-on way they previously had. Her husband and she had grown apart because, among other things, they failed to nurture that important relationship. She was depressed and stuck. When she turned 50, she had the distinct feeling that she was on the downward slope of her life. Actuarially speaking, she was. So when she turned 50, her gift to herself was to go on a crusade to make the most of whatever time she had left. She set out to do 50 new things that were significant, at least to her. The list spanned physical challenges, adventure travel, and lifestyle changes. Each taught her something about herself and about how she wanted to lead the next years of her life to come. She ended up writing a book that follows the work she did to overcome addiction and trauma to accomplish those 50 new things and shares with readers how to make their own action lists. We talk with Maria about living her authentic life, living with intention and how she is creating her best life.   Maria Olsen  

In this episode, we talk with Liz Vassey, director and producer of the documentary, "The Human Race". Liz, an avid runner, started questioning her ability to continue running as she aged and her curiosity lead her to finding many marathon runners who were well over the age of 50 and running. She wanted to learn more and loved the stories she was learning and wanted to share the inspiration that she found.   The project became a labor of love and Liz follows six different runners, through six different races all with the same conclusion. You are never too old to start!   This is much more than a story about running, it's really about inspiration, friendships, fitness and how you can really do anything that you put your mind to.  "The Human Race" Amazon Prime: "The Human Race"  

In this episode, Molly and Angela interview Dr. Emily Rogalski, PhD, from Northwestern University's Mesulam Center for Cognitive Neurology & Alzheimer's Disease.  We learn about Dr. Rogalski's work to research and define, "Super Agers" and the common traits that they share.  "Alzheimer’s and other dementias are on the rise, but you can take a proactive approach to help protect yourself as you age. Although it’s an exclusive group, research suggests SuperAgers might hold the key to learning more about aging and age-related health issues like dementia. This research attempts to identify commonalities among these cognitively “young” individuals. A SuperAger is someone in their 80s or older who exhibits cognitive function that is comparable to that of an average middle-aged individual. Additionally, this group has been shown to exhibit less brain volume loss. Using magnetic resonance imaging (MRI), scientists measured the thickness of the cortex in 24 SuperAgers and 12 members of a control group. Normally aging adults lose roughly 2.24 percent in brain volume per year, but the SuperAgers lost around 1.06 percent. Because SuperAgers lose brain volume more slowly than their peers, they may be better protected from dementia." Common Habits of SuperAgers 1.  SuperAgers live an active lifestyle. 2.  SuperAgers continue to challenge themselves. 3.  SuperAgers are social butterflies. 4.  SuperAgers indulge. For more information:  4 habits of Super Agers  

Today on the podcast we are joined by Nanette Mutrie, professor at the University of Edinburgh and Chair of Physical Activity for Health.  Nanette has been active in encouraging walking as a way for increasing healthiness in Scotland since the 1990's. You'll hear how walking is really the very best exercise for most people and it's something we are naturally built to do.  We talk about the benefits of moderate exercise and how walking really fulfills that for most people. Nanette dispells the "no pain no gain" mentality for most people in the population. She says there's "no gain with pain" for truly deriving the health benefits of exercise for people who are not competitive athletes. The goal should be sustainability.  Nanette says you want to enjoy the movement you're doing. Up to 80% of the population can walk and for that reason alone it really should be health initiative #1 for physical activity.  This episode brings together two Scots for a fun dialogue on the health benefits of walking!

This week's podcast is a little different. We had the pleasure of speaking with Jason Paige Smith, a photographer from Maine all about his project called "The Oldest State".  Did you know that demographically Maine is the oldest state?  Jason has spent the last year taking portraits of some of Maine's oldest residents who personify the Maine lifestyle.  We fell in love with Jason's photographs and hearing the stories behind this project. From Everard Hall, a 72-year-old grave digger to Andy Grove an 88-year-old lobsterman and many more...this is an episode full of delight and inspiration. To see Jason's work and pre-order the book for "The Oldest State" visit Jason Paige Smith  

In this episode Molly and Angela talk with speaker, author and professor, Dr. Catherine Sanderson, PhD about the science behind happiness and how we can truly impact our happiness.  After compiling lots of research, Dr. Sanderson wrote her book "The Positive Shift" which focuses on small changes we can all make regardless of whether or not we are genetically disposed to being happier. And yes! That's a real thing. Dr Sanderson explains it much like metabolism. You know how some people can seemingly eat anything and never gain weight?  (They are probably the happy ones too) And some people gain weight by simply looking at pizza?  OK..well maybe not, but you get the point. Same thing applies to our disposition. Some people are just naturally happier and others have to work at it.  In their studies, the researchers determined that things we can do to impact our happiness really fall into two areas: mindset  (how we think about things) and behaviors (what we do).  Here are a few things any of us can try to improve our happiness, health and longevity that are all backed by science: 1) Don't catastrophize the small irritations of life. People who have a tendency to dwell on the negative and be critical aren't happier.  2) Get out in nature.  3) Volunteer and give to others. 4) Smile at someone.  5) Have strong relationships.  6) Express gratitude.  Happiness is good for all of us. It's better for the world.  Talking about it, teaching about it, just getting it out there in the conversation. We are all benefiting when the people around us are happier. 

Interested in functional medicine? Looking to focus on your health proactively?  We talk with Dr. Nisha Jackson today about what she's learned in almost 30 years of treating patients. Nisha says, "we look at a number of factors, hormones, nutrient levels. We look at their diet, we look at their exercise plan, we look at their sleep patterns. What we really do is do an analysis, how they're doing, and what they have been doing and of course symptoms and their past medical history and family history. We devise a program for them that's really aimed at trying to optimize where they need to be." The goal for Dr. Jackson, and Peak Medical Center is to help people optimize their health so they can age better with fewer age-related illnesses. We talk with her about lifestyle changes that she has seen impact people's health and how she helps women specifically through "burn-out". Most of the time Dr. Jackson believes we should be practicing preventative medicine, and "well-health" not  just treating sickness. 

Dr. Kerry Burnight serves as the Chief Gerontologist at GrandPad® where everyday she is working to eradicate loneliness in older adults. From her background as a professor of geriatric medicine, to the founding National Center on Elder Abuse and the Ageless Alliance, a non-profit focused on elder abuse, Dr. Burnight is dedicated to improving the lives of senior citizens. Her journey to GrandPad® brings with it unique perspective and she strongly believes that technology can be a great part of combatting loneliness and isolation in seniors, but to do that it must be "brilliantly designed and lovingly executed to be embraced by family, friends, and caregivers."  You'll hear how GrandPad® employs "Grand Advisors" as a way of improving the user experience and continually making the product better. Including the oldest paid employee who will be turning 105 in April! Dr. Burnight's compassion for the elderly is so evident in both her work and how she talks about her patients. It's no wonder that Orange County named her one of the 100 Most Influential People in Orange County.  You'll love her passion and enthusiasm and of course all the wonderful things that have come together to create GrandPad®! Dr. Kerry Burnight