Podcasts about healthy adults

Picture the sound of a bone snapping - the kind of sound that makes you wince - and ask yourself how often you've thought about your bone health. Most of us only think about bone density when something breaks. Until then, your bones stay almost invisible, carrying you through every day. In today's episode, Professor Elaine Dennison, a world-leading expert in bone health, explains why that needs to change, why stronger bones are key to living more healthy years, and why declining bone health isn't inevitable. Elaine explains why it's not just about avoiding broken bones, but about learning to understand one of the most important living tissues in your body. By the end of the episode, you'll know exactly how to protect your bones so they can look after you now and for many years to come. Could your bones be the missing anti-aging link you've been missing?

Raising Future HEALTHY Adults with Elizabeth Pehrson (Episode 296)   Hebrews 12:11 NIV “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.”   *Transcription Below*   Elizabeth Pehrson is a speaker, podcaster and founder of The Exchange. She's a yellow sanguine, who is full of energy and lives life wide-open! She loves Jesus and meaningful connections. Elizabeth is married to David and mother of EIGHT children, who range from high school to graduated from college.   Follow her online:  Instagram: @long_game_parenting or @octomama or @theexchangeus Facebook: https://www.facebook.com/elizabeth.m.pehrson   Thank you to Our Sponsor: WinShape Marriage   Questions and Topics We Cover: What are a handful of habits in the home that you see as most essential for families so that they all can experience a joyful life together? What natural consequences and strategic discipline can you offer as ideas for teens living at home? As parents, what else can we do now to help our kids reach maturity and independence as adults?   Previous Guests from The Savvy Sauce Episode Mentioned: 74 Effective Parenting for Toddlers Through College with Wife, Mother to 8, and The Exchange Founder, Elizabeth Pehrson Part 1  75 Responding to God's Stirring with Elizabeth Pehrson, Founder of The Exchange, Part Two Inspiring Perspective in Parenting with Kay Wyma (Episode 164) Stories of God's Upside Down Economy with Kristen Welch (Episode 174)   Connect with The Savvy Sauce on Facebook or Instagram or Our Website   Gospel Scripture: (all NIV) Romans 3:23 “for all have sinned and fall short of the glory of God,”   Romans 3:24 “and are justified freely by his grace through the redemption that came by Christ Jesus.”   Romans 3:25 (a) “God presented him as a sacrifice of atonement, through faith in his blood.”    Hebrews 9:22 (b) “without the shedding of blood there is no forgiveness.”    Romans 5:8 “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”    Romans 5:11 “Not only is this so, but we also rejoice in God through our Lord Jesus Christ, through whom we have now received reconciliation.”    John 3:16 “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”   Romans 10:9 “That if you confess with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved.”    Luke 15:10 says “In the same way, I tell you, there is rejoicing in the presence of the angels of God over one sinner who repents.”   Romans 8:1 “Therefore, there is now no condemnation for those who are in Christ Jesus”   Ephesians 1:13–14 “And you also were included in Christ when you heard the word of truth, the gospel of your salvation. Having believed, you were marked in him with a seal, the promised Holy Spirit, who is a deposit guaranteeing our inheritance until the redemption of those who are God's possession- to the praise of his glory.”   Ephesians 1:15–23 “For this reason, ever since I heard about your faith in the Lord Jesus and your love for all the saints, I have not stopped giving thanks for you, remembering you in my prayers. I keep asking that the God of our Lord Jesus Christ, the glorious Father, may give you the spirit of wisdom and revelation, so that you may know him better. I pray also that the eyes of your heart may be enlightened in order that you may know the hope to which he has called you, the riches of his glorious inheritance in the saints, and his incomparably great power for us who believe. That power is like the working of his mighty strength, which he exerted in Christ when he raised him from the dead and seated him at his right hand in the heavenly realms, far above all rule and authority, power and dominion, and every title that can be given, not only in the present age but also in the one to come. And God placed all things under his feet and appointed him to be head over everything for the church, which is his body, the fullness of him who fills everything in every way.”   Ephesians 2:8–10 “For it is by grace you have been saved, through faith – and this not from yourselves, it is the gift of God – not by works, so that no one can boast. For we are God‘s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.“   Ephesians 2:13 “But now in Christ Jesus you who once were far away have been brought near through the blood of Christ.“   Philippians 1:6 “being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”   *Transcription*   Music: (0:00 – 0:11) ‍ ‍ Laura Dugger: (0:12 - 1:18) ‍ ‍ Welcome to The Savvy Sauce, where we have practical chats for intentional living. I'm your host, Laura Dugger, and I'm so glad you're here. ‍ ‍ I'm thrilled to introduce you to our sponsor, WinShape Marriage. Their weekend marriage retreats will strengthen your marriage, while you enjoy the gorgeous setting, delicious food, and quality time with your spouse. To find out more, visit them online at winshapemarriage.org slash savvy. ‍ ‍ My returning guest for today is Elizabeth Pehrson, and if possible, we are going to get even more practical than we did last week, as we're going to discuss ways to actually enjoy parenting, while simultaneously preparing our children to launch as faithful and healthy adults someday. ‍ ‍ Here's our chat. ‍ ‍ Welcome back again to The Savvy Sauce, Elizabeth. I'm so excited to be here. ‍ ‍ This is fun. It's always a joy to get a chat with you, and we're going to go even more practical today, but do you mind sharing some disclaimers about that first? ‍ ‍ Elizabeth Pehrson: (1:32 - 1:57) ‍ ‍ Not at all. You know, when I was growing up, I grew up in the church, and I really looked at "train up a child in the way he should go, and when he's old, he will not depart from it," as a promise. And it really is a principle. And so as much as we want it to be A plus B equals C, it's not always that way. There are certain principles that we are to follow and God's asked us to, and so I think we need to focus on that and leave the rest to him. ‍ ‍ Laura Dugger: (1:57 - 2:28) ‍ ‍ That's so good. So, keeping that in mind, but then also hearing wise tips that we can hopefully implement. How do you think we can teach our children the importance of reciprocity, such as encouraging them to ask other people questions rather than just focusing the conversation on themselves, or encouraging them to do chores around the house, rather than just expecting their parents to do all the work or over function for them? ‍ ‍ Elizabeth Pehrson: (2:29 - 6:07) ‍ ‍ Oh, yeah, this one's right up my alley. I love this question so much. John F. Kennedy, you know, gave his famous speech, "ask not what your country can do for you, but what you can do for your country." And I think in the same way, we want each family member to ask not what can you do for me, but what can I do for the family. And we believe that wholeheartedly. ‍ ‍ And so, because of that, we started assigning age-appropriate chores at the age of three. And they have a chore every single day of the week, except for Sunday, even when they're busy, even when they have baseball, football, lacrosse, didn't matter what it was. We have this whiteboard in our home. And it's like the motherboard of all things in our family. And it's got on the top part of it, it has our calendar appointments, practices, games, meetings, you know, meals for the week, like everything you can imagine that it takes to run our family is at the top part. And then the second part of the whiteboard, we have a section that says, “because we clothe and feed you, and then it has their names underneath that. ‍ ‍ And so, when they leave for school, I look at the calendar, I look at everything that needs to be gotten done that day or that week for the family. And then I delegate it to each of the children. And so, I would assign them each a chore. And so, when they would get home from school, it was right there where they would walk in and put their backpacks down and they knew to look at their chore. And they knew that it had to be finished before dinner. And it made it so easy because there was no nagging, there was no reminding, there was no, you know, begging them to do it and following up, it was just so much a part of each of their day, just like going to school or brushing their teeth, it was something they knew they had to do. ‍ ‍ And in addition to that, in our home, when our children turn eight, we have this rule that you are no longer a consumer, but you are a contributor. So, at the age of eight, they have to start doing all their own laundry, washing their own sheets, and lots of other substantially harder chores. And then at nine, they have to start mowing the yard, they start cooking and things that actually really contribute to the family as a whole. ‍ ‍ And, you know, in the last episode, I talked a lot about modeling for our kids, you know, what we want them to learn. And as far as the, you know, talking about asking important, I mean, having them ask questions and reciprocity, it's the same thing as to you have to model it, right? You have to model that for your children. And so let them hear you ask the cashier how her day's going, you know, even if it embarrasses them, or, you know, how you speak to the waiter or the waitress, let them see you notice the neighbor struggling with something in their yard. Like let them watch you thank their father for taking the car to get the oil changed or taking the trash out just simple things like that. You know, something that our mentors taught us that we implemented with our children right away. ‍ ‍ And this was I cannot emphasize the impact that this had on our children enough. But when somebody anybody, but particular an adult asked you a question, you look them in the eyes, you answered their question. And then you responded with a question, you ask them a question that was a game changer. I can't tell you how many bus drivers, teachers, coaches said, “I've never had a student asked me how my weekend was.” I've never once, when they get on the bus asked me, ”How am I doing today? How was my day?” ‍ ‍ And again, it's not for any like praise or anything like that. But my point is, it's so countercultural that it stands out. And it's so important to have your children learn from a young age what it looks like to look an adult in the eye and ask her a question. If they can't do that, when they're older, they'll never be able to advocate for themselves. ‍ ‍ Laura Dugger: (6:08 - 6:21) ‍ ‍ I love all things countercultural. I think because a lot of times it does point back to Jesus, just even somebody experiencing that and having a wow factor. Ultimately, it's because the goodness of the Lord that they've just experienced. ‍ ‍ Elizabeth Pehrson: (6:22 - 6:23) ‍ ‍ Absolutely, absolutely. ‍ ‍ Laura Dugger: (6:23 - 6:38) ‍ ‍ So, do you have maybe a handful of habits in the home that you see as most essential for families so that everyone living there can enjoy and experience a joyful life together? ‍ ‍ Elizabeth Pehrson: (6:40 - 9:00) ‍ ‍ Oh, I'm sure that we do. I think joy in a home is rarely accidental. It's cultivated, it's intentional. And I would just say, ask what brings your family joy, and then do more of that. It's most likely going to be different for everybody. And I can only speak for us. But what we loved, what we did, family dinners around the dinner table were non-negotiable. ‍ ‍ There were seasons around the dinner table, that part was negotiable, because there were seasons, like we had four boys playing football. And so, we would have practices five nights a week and four games on Saturday. And so, we would take the dinner to the ballpark, and we would literally sit there as a family, because I wasn't going to constantly never have family dinner just for the six months in the fall, or winter, or whatever. But we used dinner time to ask intentional questions, to laugh, to tell stories. We joked, we role-played, that was a big one for us. ‍ ‍ Just as a family, we would do that together. And probably the best thing that we did, and the thing that we still do, is we make things fun. We play games, really fun ones. Not that board games aren't fun, those are fun. But instead of, our kids are grown now, and for Easter, they will all come home, and I will have created games out of Easter eggs with all different types. Not going to find them, but just different types. I'll line up 20 Easter eggs with different colors, and then the first person, they get 10 seconds to look at it. And then the first person that can replicate it with those colors. Things like that, what was in the Easter eggs, questions, that kind of stuff. ‍ ‍ One year, we did an Easter egg hunt, where we tied two people together. One was on the back, and the one below was blindfolded. So, the one on the back had to tell them where to go, and what to do. Or we leg-tied their legs together. Just things to make it creative or fun. At Christmas, we always play reindeer games. It's my kids' favorite thing that we do. We've often gotten in inflatables, and we've done an Easter egg hunt that way, where everyone's wearing these huge inflatables, or we play a kickball game. And that was our Christmas card this last year. But just anything that wants to make them want to participate, right? Want to have them want to come home. So that's what I would say. ‍ ‍ Laura Dugger: (9:01 - 9:18) ‍ ‍ I love it. And I don't remember the direct quote. It was from Bob Goff. But just saying how the more outlandish it is, or the more that you add variety or break from the norms, that's what they're going to remember. So, I'm sure your kids have incredible memories of all those holidays. ‍ ‍ Elizabeth Pehrson: (9:19 - 9:19) ‍ ‍ Yes. ‍ ‍ Laura Dugger: (9:20 - 9:38) ‍ ‍ I hope so, anyway. Oh, I'm sure that we'll have to steal some of those. But do you also have any stories to share for the payoff now that you're experiencing? Because when your children were little, you started them off with focusing on chores and hard work. ‍ ‍ Elizabeth Pehrson: (9:38 - 9:39) ‍ ‍ How long do you have? ‍ ‍ Laura Dugger: (9:40 - 9:42) ‍ ‍ Give everything you got. ‍ ‍ Elizabeth Pehrson: (9:42 - 14:13) ‍ ‍ Okay. Chores for children when they are young, it has proven to be the single biggest indicator of success when they're older. Hands down. Chores, specifically hard chores, they teach your kids responsibility. They teach them resourcefulness. It instills in them confidence. It instills in them capability. It instills in them competence. And I could give you example, after example, after example of how I've seen this payoff for my children. And I would say even in some ways, more importantly, how I have seen it negatively impact their friends, whose parents did not require them to work at home when they were younger. ‍ ‍ I remember my oldest son went off to college, and he called me after orientation and he's a man of few words, doesn't say thank you very often. And he said, "Mom, I have to tell you something." And I said, "What?" And he said, "You know, this is a pretty hard school to get into. And the people are competent. They're smart." He said, "I have never in my life seen a group of individuals that are so incapable of doing anything for themselves." He's like, "We're standing in line to get our, what's the ID, you know, their picture taken." He said, "Kid after kid on their phone. Hey, I don't, I don't have a credit card. I don't have a debit card. I don't know how to do this." He said, "I mean, and then he gets to college and it's like, they don't know how to get their oil changed. They don't know how to, you know, make their own doctor's appointment." And he thanked me. He's like, "I'm sorry. I resisted it when I was younger, but I just want to say thank you." ‍ ‍ And, you know, my daughter Libby called me one day and she said, "Mom, you know, you're not going to believe this." And I said, "What?" And so, she tells me of the story of her roommate, and her roommate had not left campus in six weeks. And so, she asked her, she said, "Hey, I thought you had a car here." And she said, "I do." And she said, "Well, why don't you ever leave?" And she said, "Well, I don't have gas." And she said, "Well, do you need money?" And she said, "Well, no, I don't need money." You know, she said, "I thought maybe you needed gas money." She said, "No." And she said, "Well, then what's going on?" She goes, "I've never put gas in my car." And that's not a chore, but that is a basic skill. Think about that, dropping your child off to college with a car and never having shown them or made them get their own gas. ‍ ‍ And then she called me a couple of weeks later. And she said to me, "Mom, did you know it's possible not to know how to hand wash dishes?" And I said, "Well, that's not possible. What are you talking about?" She said, "Well, she was just buying new dishes, plastic dishes. She was buying them because she didn't know how to wash them." And so, she said, "I said to her, hey, like you can just wash your dishes." She goes, "We don't have a dishwasher." And she said, "So I had to show her how to use soap and water to wash her own dishes." I mean, I could go on and on and on. ‍ ‍ I mean, I have another daughter that went off to college, and we were at the very first day moving them in and the mom was barking orders, telling everyone what to do. And after about 10 minutes, I was like, I went outside in the hallway, and I just sat down and removed myself. And her husband looks at me and he goes, "Wow, you learned quickly." And I said, "What does that mean?" And he said, "Get out of her way and let her do it." And I said, "Well, what about your daughter?" He goes, "Oh, she's never done anything for herself. She does everything for her." ‍ ‍ We got in the car to go home. And I just said to my husband, I said, "It's going to be really hard for our daughter because this girl's never done anything for themselves." I mean, I could give you story, after story, after story, but you know, when you require your children to put in hard work when they're really young, you know, they don't panic when life requires effort. Later on, they aren't entitled to comfort. They aren't entitled to other people doing things for them. You know, they know how to contribute, you know, wherever they land, whether it's in a dorm room, a house or, you know, college house or beyond, you know, my kids joke with me. They were like, "Mom, this can be a gift or a curse knowing how to do everything." And I said, "Well, what do you mean?" They're like, "Well, nobody else knows how to do everything. And they know that we do. So, they just want us to do it." And I was like, "Sorry about that. You know, sorry, you have to take care of it." ‍ ‍ But again, it's like, we are trying to train our kids up for independence, not to be dependent on us. And they go off to college or they graduate college, and they're already going to have first, like so many first being away from home, sleeping with a stranger in their same room, your dorm room, like so many things are going to have to navigate. And then do you want them to have to figure out how to do laundry, how to do dishes, how to I mean, no, it's like, wow, chores instill that. And then when they're really young. ‍ ‍ Laura Dugger: (14:14 - 14:23) ‍ ‍ So, did you and your husband sit down and map out everything that you wanted them to know? Or how did you come up with these chores? And what are some more examples? ‍ ‍ Elizabeth Pehrson: (14:24 - 16:09) ‍ ‍ Oh, yeah. And it's so interesting. It's so interesting, because I thought about this when I was thinking about our time together. But there's a book that we read. Well, there's a couple of books that we read that were pretty impactful. But one of them was called Cleaning House by Kate Wills Weima. And so, her 12 things, the idea of the book is to think about all the things you want to know your children know how to do and know how to do well when they leave home. And then you take one month and you just focus on that, that specific thing. And so, we sat down and her 12 things weren't our 12 things. Some of them were, but some of them were not. And so, we just did month after month after month of wanting them to know exactly, you know, how to do these things, you know, when we're grown, or when they're grown. And so we did that. ‍ ‍ But I mean, my husband, anytime he was working on the lawnmower, anytime he was doing anything in the yard, he gathered the boys around like, "Hey, boys, come on," and he was trying to show them or fixing the toilet or deal, you know, whatever it might have been. And I would do the same thing, whether it was in the garden, or whether it was in the kitchen, or whether it was outside with yard work, whatever, just to gather them around and involve them because they don't know. I mean, it's not their fault, but they won't know unless we show them. ‍ ‍ And one of the things I love is that the earlier you start showing them and training them up in these chores, and in this yard work, and in managing a home, the longer you have at home to train them up to do it well. But a lot of people think, oh, they're too young, or I'll just wait until they're older. Well, truth is, by the time they're 16, you really have very limited time with them. Very limited. And you're like, "Oh, when am I going to do that?" You know, they're at their sports, they're at school things, they're driving, they're with friends. And so, it's like, the earlier you can start the better. ‍ ‍ Laura Dugger: (16:11 - 16:22) ‍ ‍ So good, even I'm thinking we could even involve our kids in what else have we not thought of that you want to learn how to do because it really is a gift to be trained and to take that time. ‍ ‍ Elizabeth Pehrson: (16:23 - 16:32) ‍ ‍ I mean, and that kind of goes back to what we've talked about last time, you know, just being lifelong learners and curious, like, I don't know how to do this. But let's figure it out together. ‍ ‍ Laura Dugger: (16:33 - 16:44) ‍ ‍ Well, and I'm going to also link to a previous episode, I did interview Kay on that book. But do you remember the other one that you also read related to it? ‍ ‍ Elizabeth Pehrson: (16:44 - 20:24) ‍ ‍ Oh, yes, there was a season where there's actually two of them. But there is a season where my focus and my priority was riding entitlement from my children. I meet with moms all the time. And they're like, "My children are so spoiled." And I'm like, "Well, just I'm curious who spoils them." You know, and it really does start with us. It stems with us, even if it's the ones where moms will say, "Well, I mean, I don't give them that brand new thing, but their grandmother does." Well, technically, you're the gatekeeper of what comes in and out of your home, you can allow it or not allow it, you can say to them, "You know what, they don't need the newest iPad, they don't need the newest Lululemon or whatever. I want to, I want you to offer an experience with them, you know, something different, something like that, you can control that." But there was a season where that's all I saw. And I saw it in my children's hearts as well. And so, I read the book How to Raise Grateful Children in an Entitled World. And then I also read the book 7 by Jen Hatmaker long time ago, a lot of our philosophies have changed. But back in the day, long time ago, it was an entitlement, it said an experiment against a mutiny against excess. And so, it was another challenge we did, like we did the 12-month challenge from Kay's book, we did a seven-month challenge from her book, and we took seven areas where we have so much excess, and we stripped it down one month at a time. And I'm telling you, it was hard, not only because our children didn't want to do it, but it was hard for me, particularly the month of technology. I mean, you're talking no TV, no cell phone, no, I mean, other than phone calls, you know, no scrolling, none of that, no podcast, no, you couldn't use it just for a month just to have stillness, quiet. I mean, it was crazy hard. But then we noticed that the puzzles started coming out and coloring started coming out and creativity started coming out, you know, it requires 15 minutes of boredom, boredom for creativity to set in. And I would say the creativity did set in, and it was unbelievable. ‍ ‍ One month, we only allowed we got to choose, but we picked seven foods. That's all you could eat for one month. When you went out, that's all you could choose from. It was so hard. It was unbelievable. But what caught me so strongly was in her book, she starts out by saying she had three young children at home, and she was adopting two children from Ethiopia. And she had already been over to visit them twice. And they were literally starving to death. And you know, her heart just wanted them home. But because of all the logistics, she couldn't get them here yet. And she said one day she made fish sticks for her kids. And then she went up to go switch laundry. She came back down a few minutes later, and she saw all the fish in the trash can. And she was like, "What in the world?" So, she asked them, she said, "Did y'all not eat?" They're like, "We did." And she said, "Well, I just saw the fish sticks in the trash can." And they're like, "We didn't have ketchup." She's like, "You just threw away five pounds of fish, you know, whatever it was, because you didn't have ketchup. Yet we have two other children across the world that would give anything to have those fish sticks." And I was like, "I see that with my children. It's like, I don't want that. Or I don't care for that. Or that clothing, I'd rather something else." And so, for one month, they only could wear seven articles of clothing total. That's it. And it's crazy, because you think everyone's looking at you like, "Why are you wearing the same thing every single day?" No one even cares what you're doing. But it just changed your whole mindset and perspective. So, entitlement was a big one for us. And those two books were super helpful with that. ‍ ‍ Laura Dugger: (20:25 - 20:28) ‍ ‍ Well, and even it sounds like a version of fasting. ‍ ‍ Elizabeth Pehrson: (20:29 - 20:53) ‍ ‍ Oh, absolutely. I mean, we've told our kids all you know, since they were young, it doesn't matter what it is. Whatever you can't fast from owns you. It does, whatever that is. And so, some months the food was harder for others for some month, the clothing was harder, the girls, the clothing was harder. You know, the boys could care less for some month, it was a technology, but it's like whatever it is, it's got a stronghold in your heart. That's what owns you. ‍ ‍ Laura Dugger: (20:54 - 23:23) ‍ ‍ And now a brief message from our sponsor. ‍ ‍ Friends, I'm excited to share with you today's sponsor, WinShape Marriage. Do you feel like you need a weekend away with your spouse and a chance to grow in your relationship together at the same time? WinShape Marriage is a fantastic ministry that provides weekend marriage retreats to help couples grow closer together in every season and stage of life. From pre-marital to parenting to the emptiness phase, there is an opportunity for you. WinShape Marriage is grounded on the belief that the strongest marriages are the ones that are nurtured, even when it seems things are going smoothly, so that they're stronger if they do hit a bump along their journey. ‍ ‍ These weekend retreats are hosted within the beautiful refuge of WinShape Retreat, perched in the mountains of Rome, Georgia, which is a short drive from Atlanta, Birmingham, and Chattanooga. While you're there, you will be well-fed, well-nurtured, and well-cared for. During your time away in this beautiful place, you and your spouse will learn from expert speakers and explore topics related to intimacy, overcoming challenges, improving communication, and more. ‍ ‍ I've stayed on site at WinShape before, and I can attest to their generosity, food, and content. You will be so grateful you went. To find an experience that's right for you and your spouse, head to their website, winshapemarriage.org/savvy. That's W-I-N-S-H-A-P-E marriage.org/savvy, S-A-V-V-Y. Thanks for your sponsorship. ‍ ‍ Another big topic is discipline, and that's something that parents are consistently interested in discussing, probably so that we can all balance rules and relationship. For any of the other parents who are also exhausted and maybe don't know what consequences to utilize as they seek to influence their children, what are some natural consequences and strategic discipline that you've offered before or that you can think of, especially with teens in the home? ‍ ‍ Elizabeth Pehrson: (23:25 - 27:02) ‍ ‍ Yeah. Discipline basically means to disciple, and so we're training our kids up. We can't expect them just to know it on their own and intuitively think, that's not a wise choice, so I shouldn't make it. We're here because they need us. God entrusted them to us. But I love that you said consequences, because that's really the way I choose to look at discipline, because childhood is meant to be training ground for independence. ‍ ‍ Natural consequences, in my opinion, are the best way to do that, because I think consequences should connect directly to their choices, to my choices, because as we tell them, every single choice you make, every single one has a consequence, good or bad. You're going to have a consequence. You reap what you do, so therefore it is so important to acknowledge and recognize what you choose. Not my response to it, but to what you choose. ‍ ‍ You oversleep an alarm, which is, you know, middle schoolers and high schoolers are known to do. You oversleep the alarm, you experience the discomfort of being late, whether that's missing the whole day because you as the mom are busy doing other things, or you're at work, or maybe you just missed that test the first period and you can then drive yourself to school, but you have to suffer that consequence. I'm not going to rescue you from that, or you know, you forget to bring in a project that you have worked on for days and days and days and days, and you forget to bring it in. Your grade will reflect that. That is a natural consequence. ‍ ‍ I had a son, I won't name him, but I had a son that chose to make the decision to cheat on a chemistry test, and the teacher called me and said, in high school, AP, and said, "You know, he's a great student, he made a poor choice, he didn't study, he's busy with football," and she said, "So I'm going to let him retake it," and I said, "No, he chose to make that decision. Please fail him like you would do any other student. I do not want him to ever, ever, ever consider doing this again," and she goes, "Well, it might be on his transcript." I said, "Okay, so be it, but I'm more interested in his long-term character and who he's becoming than I am about his AP chemistry score. I'm more interested in that," so the natural consequences, or to give him a zero on that. ‍ ‍ You know, you have the stud athlete as a son, and they forget their cleats or their jerseys at home. Guess what? They sit out from practice. They sit out from the game that afternoon. You know, it's not going to be the end of the world. Although we think it is, they think it is, it's not. So, I try to think of discipline, you know, not as punishing, but more as preparing them for adulthood, and you know, like we talked about the other day, I encourage moms not to bail, but to let them fail. I mean, it literally could seem like the end of the world to your child, but in the grand scheme of things, it has no bearing on their life later on, but many moms treat every little thing as if, you know, but I just try to tell moms when I meet with them, your child's employer will not care what they made on a middle school project. They won't. If they forgot it and got a C, your employer, their employer will not care that they made a C on that, or maybe even an F. They will not even care what your son or your daughter's high school GPA is. They will not care if you missed that baseball game, you missed that tournament, but they will care if you are hardworking, if you're responsible, if you take ownership for your actions, and I think natural consequences are the best way to teach all of those things. ‍ ‍ Laura Dugger: (27:03 - 27:13) ‍ ‍ Well, and I would assume if we actually follow through, it's so painful in the moment, but it probably doesn't take many times to learn that lesson. ‍ ‍ Elizabeth Pehrson: (27:14 - 29:29) ‍ ‍ No, not at all, and particularly if you have multiple children. I remember I was giving a talk on entitlement and how we rescue our children so easily, and I was setting up, and so I was getting things out of my car, taking things back and forth into this, you know, building where I was setting up, and as I get into the back seat, I see this project that my daughter literally had been working on for two weeks, and when she got out of the car that day, she left it, and I just thought, "Oh, here I am talking about this. I can either do it, nobody will know, take it up there, but then I was like, no, what does that teach her? Mom's going to bail me out every single time," and it was like, ah, it crushed me, crushed me, but I was more interested in what's going to happen for her long term, and another thing, if you have, if you have siblings, multiple children, they can learn from each other, not just from their own personal suffering. ‍ ‍ That same daughter, I'll never forget it. She came home from school. She was in the third grade, and my kids know, like, your schoolwork is on you. It is not on me. I have already been to kindergarten. I have already been to third grade. I've already been to high school. It is on you, and I email the teachers at the beginning of the year. I just want you to know that my third-grade daughter will be doing her entire projects, schoolwork, tests, grade, everything will be her, so please, please grade her on a third grade level, because what's happening is parents are doing their projects, parents are doing their papers, all of the things, and so it's like, wow, hers looks terrible. It is on par for a third grader, though, you know, so I email the teachers at the beginning, and I let them know that they are responsible. They can choose to teach them in any way that they want, discipline them in any way they want, and my daughter came home from school one day, and she had this big thing due the next day, and she was like, "Mom, oh my goodness, I left it in my desk. Would you please email her and see if I can come in early in the morning and get it and work on it," and I said, "Sure," and all my kids were like, "You will," and so I emailed, and I said, "Dear Mrs. Prilliman, she left her, you know, her assignment in her desk. Please feel free to punish her and discipline her in any way that you see fit," and she's like, "Mom," you know, she was so upset, but the other kids are like, "Mental note, I will never do that," you know, so they can learn, you know, from each other as well, so. ‍ ‍ Laura Dugger: (29:30 - 29:50) ‍ ‍ That is a benefit of having siblings. I love hearing those stories. That helps it sink in, but Elizabeth, also, what can we be doing while our children are still in the home in hopes of them experiencing wise financial stewardship and freedom financially when they leave home? ‍ ‍ Elizabeth Pehrson: (29:51 - 32:34) ‍ ‍ Yeah, I'm going to be very honest. David and I were not the best at this. It's not our greatest strength, that is for sure. It is not our natural genius, and with a family of 10, money was always tight. It really was, but we didn't want our kids to feel the weight of that. We didn't want them to feel that burden, but having said that, we did teach them delayed gratification. We did teach them saving before spending, distinguishing wants from needs. That's a big difference, working for what they desire or what they wanted, and they had to participate in paying for part or all of what they wanted, and that included travel sports. I mean, you know, there were times where we had five or six in travel sports. I mean, it's thousands and thousands and thousands of dollars, and so they either had to contribute financially if they could, depending on their age, or I remember one year, my son was young, and he wanted to do it, and it was going to be $2,800, and he was very gifted in baseball, and we wanted him to have this experience, but we knew that it was going to impact the entire family because all of our kids were still young. ‍ ‍ It wasn't like we could leave them at home. Everybody would be going every single weekend to all these different places, and so we said, "Okay, we're going to sit down as a family, and we're going to talk about this," and so they agreed. They wanted him to do it. They wanted to go to all these tournaments as a family, but so we decided that we would not eat out until that was paid off, the equivalent of that was paid off, and anytime anyone wanted to like stop at McDonald's or pick up something, we're like, "Remember, we're paying for Jack's baseball," and it was a family effort, and so, you know, I mean, it could be their homecoming dress if they want something extravagant or things that were above and beyond, you know, over a roof over their head or food on the table or clothes, you know, their basic needs, but just tried to model financially real life, and we all know that just because we want something doesn't mean we get it. It doesn't work that way, and when we give our kids everything they want, I would argue that we are setting them up and sometimes their potential future spouses up for failure because I don't know if you know this, but this generation is the first generation not to have as to make as much or have as much as their previous two generations before them. ‍ ‍ Typically, we make more than our parents and our grandparents, but this is the first one not to, and that's why grown adults are still living at home, so it's like, wow, if we can model this for our kids, you know, that, hey, just because you want that extra thing doesn't mean you get it. You got to work some extra jobs. You got to pick up some extra shifts, you know, maybe ask for some money chores at home, you know, that we would offer them, but we just tried to model it for real life, but like I said, it wasn't our greatest strength. ‍ ‍ Laura Dugger: (32:35 - 32:41) ‍ ‍ Oh, I bet even more of a strength than you realize just hearing that example. I did not know that about the generation. That's fascinating. ‍ ‍ Elizabeth Pehrson: (32:43 - 34:15) ‍ ‍ Yeah, I mean, one of my all-time favorite, there's a TED Talk. It's old. It's like a really short one, and I'm blanking on the lady's name, but she was in college, and her dad was an attorney, and he was very affluent. They had a lot of money, and back in the day, I think this was like in the 90s, 2000s maybe, there was this new pair of jeans that were out, and they were $120, and every other pair of jeans were like 50 bucks or something, you know, 40 bucks, and so she called her dad, who could easily afford it, and said, "Dad, oh my gosh, I need a pair of these jeans. Everybody," she was in college at University of Florida. "Everybody has these jeans. I want a pair," and he goes, "Okay, well, what are you going to do to go get the money?" She's like, "Dad, come on. I know you can give it to me." He said, "No, that's not the way life works," so she happened to be in the student center, and she saw one of those little advertisements, need a house cleaner, and she's like, "My parents made me do chores. I know how to clean a house," so she pulled the little number. She went to the lady's house. She cleaned her house, got the 120 bucks, and the lady said, "Well, when are you coming back," and she said, "Oh, no, no, I just needed one pair of jeans. Like, you know, I'm not coming back," and she said, "No, you did an amazing job." Well, this girl went on to start an organization while she was in college, a business. Now, it's like on a Fortune 500 something. I don't even know, but it's called Student Maid, M-A-I-D, and she had 500 employees by the time she was a senior, and she was cleaning apartments, houses, but her dad had given her the 120 bucks because he could to get the pair of jeans, so it's like, get out there and figure it out, and so I just love that story. ‍ ‍ Laura Dugger: (34:16 - 34:34) ‍ ‍ Wow, I love that as well, and totally different topic, but when it comes to caring for our health and our bodies, if we truly believe our bodies are a temple for God, what are ways that we can model and encourage our children to live wisely in that way? ‍ ‍ Elizabeth Pehrson: (34:35 - 37:07) ‍ ‍ Yeah, I'm glad you said model because really that's what it comes down to. I mean, if they see us beating ourselves up, not prioritizing sleep, not moving our bodies, not eating well, you know, that's what they're going to do. I mean, it's just history has proven itself. You can look at cultures. Those that move their bodies, sleep, rest on the Sabbath, I mean, they're a healthier culture, and so all of those things, you know, eating with balance, not obsession, resting on Sundays, I mean, even in the church world, that's almost unheard of to take the Sabbath off, and I would really say, particularly if you have daughters, not that it doesn't matter for sons as well, but it really impacts daughter is speaking respectfully about the body that God has given you. ‍ ‍ I sadly see so many women talk trash about their own looks or their own appearance, their body, if I could just fix this, I wish I didn't have this, and then they expect their daughters not to do the same, you know, and so when we say, "Oh, honey, you're beautiful," they're like, "Well, you don't think you are," you know, and they see right through it. I mean, I want my daughters to be strong, not skinny, right? I want them to be healthy, not appearance driven. I want them to know that mom got up and went to the gym every morning. Mom made sure she got outside and got sunshine and got on a walk, you know, culture already put so much pressure on these young girls and their size. Oh, my goodness, it like just breaks my heart, and so the last thing they need is for us to start, you know, for striving for unattainable goals, right, that put an expectation on them and their appearance. I mean, that's the last thing that they need, and so David and I have always tried to, well, I would say we tried very, very, very, very hard to compliment their character and their effort, but never their appearance. ‍ ‍ Most of the times when you hear parents applauding and just talking about how good looking someone is, how beautiful they are, it's nothing that they did to earn. I mean, you'll hear something. My son is so tall and big and strong, and I'm like, he did nothing. God gave him that, you know, and if you happen to have a very small son like I do, and if that's what you're praising over here, what does that speak to this child? Or, you know, oh my goodness, you're so beautiful, and so we try to focus on their heart, the internal, their, you know, the stewardship of what God has given them, but never appearance. It's more taking care of the body, and we believe the important part of that is the heart and the soul. So, we just want them to have the goal of honoring the life that God entrusted to them, the body that God entrusted to them. ‍ ‍ Laura Dugger: (37:08 - 37:21) ‍ ‍ Such wise principles, and then when we think about spiritual life as well, what wisdom can you share for parents who want to help their children cultivate a flourishing spiritual life? ‍ ‍ Elizabeth Pehrson: (37:22 - 39:19) ‍ ‍ Well, one prayer for our children is that they would each have a faith of their own, you know, not one that's handed down, not a formula, you know, but a relationship with Jesus, and so with that in mind, we tried to focus on the heart of who Jesus is and not the rules of God. You know, we never wanted them to view God as this like scary judge, you know, with his gavel, like handing down these judgments, but a God who genuinely loves them regardless of what they do, and so we wanted that to be their own unique personal relationship, not one that looks like ours, acts like ours, you know, it's like this cookie cutter, so we encourage them just to pray naturally, not formula, you know, like formally, but we talked about God in a real casual way, like in our coming and our going, not this big Sunday conversation, you know, you have at the dinner table after church, but we wanted them to see our own dependence on God, which was every single day, and we wanted to create space for them to have their own unique personal faith, and one thing I've learned is that faith cannot be manufactured, but you can cultivate the soil where it grows, and I'll just say this really quick, in an effort to have them have a faith of their own, it was so neat, they all went to the same church, but their faith looks so differently, different from their siblings, and there was a time we had all four of them at one college in Athens, and so they're all there, and we were visiting, and I said, "Hey, well, you know, we'll go to church tomorrow morning, you know, with y'all," and they all kind of looked at me like I had three heads, and I thought, "Well, don't y'all go to church, please tell me I'll go to church," you know, that's not what they meant, they all four went to completely different churches, wow, I was mind blown, I was like, "This is the most ecumenical family I've ever met," like I was like, I had no idea that that is how different the relationships with the Lord are, as for what they were seeking in a church, and I was just so grateful for that. ‍ ‍ Laura Dugger: (39:20 - 40:17) ‍ ‍ When was the first time you listened to an episode of The Savvy Sauce? How did you hear about our podcast? Did a friend share it with you? Will you be willing to be that friend now and text five other friends or post on your socials anything about The Savvy Sauce that you love? If you share your favorite episodes, that is how we continue to expand our reach and get the good news of Jesus Christ in more ears across the world, so we need your help. Another way to help us grow is to leave a five-star review on Apple Podcasts. Each of these suggestions will cost you less than a minute, but it will be a great benefit to us. Thank you so much for being willing to be generous with your time and share, we appreciate you. ‍ ‍ One other practical thing too, do you have just any tech tips, especially because you've raised so many teens already? ‍ ‍ Elizabeth Pehrson: (40:17 - 42:06) ‍ ‍ Oh, tech tips. You know, we had this big charging station in our kitchen, and so the kids had to put their phones there at night, and it would charge like all of them, and so we could see if the phone was not up at night, and there were some serious consequences if they broke those rules. I remember one time my daughter, after we went to bed, she snuck back downstairs and got her phone and brought it upstairs, and anyway, I kept getting these notifications come through on my iPad, and I was like, "What in the world?" Well, I didn't even realize the clouds, or it's over my head, but whatever reason, hers was beeping on mine, and so we went in there, and she had her phone under her pillow. She was texting somebody, and so when she got home from school that next day, her door was off of the hinges, and she was, you know, as a middle school girl, her privacy was so important. I was like, "You can change in the bathroom, you know, but you have shown us that you cannot earn privacy right now. You don't make the choices with it," but it is really hard. ‍ ‍ I think a lot of people, their natural inclination is just to remove it all from them, but I hesitate to encourage anyone to do that, because the truth of the matter is the world we live in is full of technology, and if you just completely say you can't have it, and the next thing you know they're 18, they go off to college or whatever the age is, and you give it to them, they haven't been in the home where you've been training them up how to manage your time with it, put, you know, limits on the time, how much you can spend on it, that kind of thing, and so it's like you're never going to outsmart your children in technology. They're already smarter than you are, but it's like how can you help them with the time management, you know, letting, talking with them about like what they're putting before their eyes on the technology, that kind of thing. The same goes for TV. You know, we would never watch something in front of our children that we would want them to think is normal ever, you know, and so it's like it's not, we don't want to normalize that. ‍ ‍ Laura Dugger: (42:07 - 42:33) ‍ ‍ That's good, and really I'm hearing this theme, a key ingredient for everything we've discussed so far is actually a fruit of the spirit, self-control. So, knowing that discipline and self-control are actually going to lead to freedom, how can we help our children grow up to live an appropriately disciplined life? ‍ ‍ Elizabeth Pehrson: (42:34 - 45:53) ‍ ‍ Yeah, my dad used to say this thing all the time. He would say, "The slave to the compass has the freedom of the seas. The rest must sail close to the shore," and it's so true. I mean, we have, if you want to do that, you have to come under the authority of the boat. In other words, you can't just do whatever you want on a boat and be able to sail the whole ocean. It doesn't work that way. You have to follow the captain's orders, and you have to follow the mechanisms that make the ship move, right? And so, it's like, but if you do that, if you master that, if you're a slave to the compass, to the sails, so the way the boat works, you can have the freedom of the seas. And the same is true of discipline and of self-control, right? We must exhibit that in order to have freedom. ‍ ‍ And so, when our children exhibited obedience and discipline and self-control, we then gave them more freedom, you know, more responsibilities. And then when they didn't follow instructions, like my daughter with the cell phone, you know, they didn't do what was expected of them. We pulled in the reins a little bit. Dave Ramsey, years and years ago, before I, my children were older, he shared the analogy of the rope, and I loved it because he said, you know, the more your children exhibit responsibility, making the right choices, they're being obedient, you let out that rope. And that one end, it's almost like you've got a rope around their waist. You're letting it out, letting them experience more independence. But then the second that they don't do that, you kind of rein it back in. If they make a poor choice, they stay out past their curfew, whatever it might be, you pull it back in. And so, it's a very important analogy for his family. ‍ ‍ So important though, when his oldest daughter went off to college, Rachel, you know, she goes off to college, he wraps up this beautiful gift, and it was a rope. And it was the rope with the round. And he said, and it had, he tied things on it, like she went to Tennessee, I think. So, it had like an orange thing on it. And then it had the colors of her high school and all these things that represented her life. And he said, "Hey, for 18 years, I've been holding on to this end of the rope. But now it's time I let it go. And I'm giving it to you; you're going to manage that rope all on your own." And so, it meant the world to her because they knew how important and so she put it on her doorknob in her dorm room. And every time she left and entered, she saw that, you know, that rope realizing that she was responsible for how far she let that thing out and how far she pulled that in. And so, discipline, self-discipline is huge. ‍ ‍ You know, at the end of the day, we just wanted to show our children that discipline and self-control, it isn't a restriction, right? It's the pathway to freedom. And I've got to tell you; my kids are more disciplined than I am. I mean, my two oldest sons are 26 and 25. And they set timers on their phone. And so, they literally can only and each other has the passcode so they can't even override it. They can only be on their phone for three hours a day at all for anything. And they do it during the hours where they're at work, so that they know they can't be on it anyway. I mean, it's already self-limiting. And it's like they know that this is a temptation, they don't want to waste that time. And so, and when you see a child when you train up a child and discipline, it's amazing how it spills over into other areas. You know, they both are very disciplined with how many books they read, how far they run every day. Like, I mean, they're very disciplined individuals, because I think it's contagious. You know, that just self-discipline just kind of permeates all the other areas of your life as well. ‍ ‍ Laura Dugger: (45:54 - 46:06) ‍ ‍ And that is so encouraging, because I guess I just envision like, we're planting seeds, and we've gotten to hear a few of the seeds that you planted. And now it grows up even bigger than you could have probably ever asked or imagined. ‍ ‍ Elizabeth Pehrson: (46:06 - 46:22) ‍ ‍ Oh, yeah. I mean, sometimes their discipline frustrates me, because like, I'll need to talk to them, and they're on like a 23-mile run, and they can't talk or, you know, like, I'll want to call them. And they're like, "Mom, I can't use my phone right now." And I'm like, "Come on," you know, but they are, they are disciplined. I just drives me crazy sometimes. ‍ ‍ Laura Dugger: (46:23 - 46:36) ‍ ‍ Oh, I love that so much. So, Elizabeth, as parents, what else can we do now to help our kids eventually reach maturity and independence as adults? ‍ ‍ Elizabeth Pehrson: (46:37 - 51:07) ‍ ‍ Yeah, I mean, again, I can't say it enough. Childhood is meant to be the training ground for independence. So, every single day, they are training you or you are training them. And it's like, are you training them up for independence, maturity? Are you training them up to be dependent upon you? Are you teaching them that your proximity is what keeps them safe? And it's like, okay, so we're going to make these choices when they're young, might be harder on us, because I have mom say to me all the time, you know, I mean, it's just easier when I do it. And I'm like, it is, or they're like, they'll never do a job as good as I do. They won't. But you know what, it's like, it doesn't matter. It's not about what's easy on us. It's what's best for them for the long run. ‍ ‍ So, you know, goes back to that book we talked about, but you can really just think of Kay's book, you can really think about anything that you want to know that you want them to know how to do well and reach maturity and master whatever that is. And, you know, most people, not intentionally, but subconsciously think, oh my goodness, by magic at the stroke of their 18th birthday at midnight, you know, they're just going to know how to do these things. And they don't, they don't know how to do these things. ‍ ‍ I mean, my oldest son went off to college and two weeks after he went off, I came back home and I was at Target. And I ran into this lady and who'd also dropped off her daughter. And she said to me, "How are you doing?" And I said, "I'm fine. How are you?" She goes, "I mean, are you, are you managing?" And I'm like, "Managing what?" And she's like, "Without your son." And I said, "Yes," she would help my son. She goes, "Well, I have to ask you how many times have you been up there?" And I said, "Since two weeks ago when we dropped them off?" And she said, "Yeah." And I said, "I haven't should I ask how many times you've been up there?" She was well, one time she called me because I forgot to teach her how to use her diabetic medicine. So, I had to drive and teach her how to do that. And I thought, okay, in my mind, I'm thinking that was kind of a really big deal to not know how to do. And then she said, "And then another time she called me, and she chewed me out because I didn't pack laundry detergent for her." And I thought, "Oh, you packed her stuff. She didn't do that." And she said, "Well, I mean, you know, I just was doing it for her." And she goes, "I had to tell her I did pack laundry detergent." And she said, "No, the only thing I've seen you pack are those little round things that I've seen you put in the dishwasher." Oh, no, this is what she tells me. And I was like that she's seeing you put in the dishwasher. She goes, "I had to tell her that laundry pods are made too. So, I had to go up and teach her how to do laundry." And then the third time I just missed her. So, I went up there, but I thought, wow, like we are training them to fly from us. ‍ ‍ You know, that is the ultimate goal is that they are independent, that they can leave us. But the hardest thing about it is accepting that success. If you do it well, because that's the last thing you want to do is have your child not need you anymore. Moms thrive on being needed, particularly by our children. But honestly, that is what God gave them to us for so that they can go out and launch onto their own. So, we just started training them up as soon as we possibly could on little things like solving problems or managing their own schedules. That's a big one. You shouldn't be asking them what homework do you have? What tests do you have? What paper do you have? How can I help you? Don't do that tonight because you've got to do your homework. Let them manage their own schedules. Let them set their own alarms. If they oversleep it, there is a natural consequence. So, they won't keep doing that anymore. ‍ ‍ And I mean, I had a daughter that slept through every alarm we ever set. It didn't matter how loud it was. So, I was not going to give into that. So, we literally bought an alarm that was a round ball. And on this round ball, it would be on the floor. And when her alarm would go off, it would roll away from her bed. And so, she couldn't not turn it off. She'd have to get out of bed to turn it off. And so, I mean, there's ways you can do it if you really want to. But, you know, training them up how to advocate for themselves. Most children don't know how to advocate for themselves, which is why the most recent stat right now on Fox News, I saw it two months ago, 29% of college graduates are taking their parents with them to their job interviews. 29% are taking their parents with them. They're 23 years old. Think about that. Let that set in. You know, teaching them how to shop for, prepare, cook meals. You have conflict, healthy conflict. Recover from mistakes. You know, try again. I mean, our job, I've already said it, but our job is not to make their lives easy. And it's not to do what's easy for us. It's to make them capable. ‍ ‍ Laura Dugger: (51:10 - 51:38) ‍ ‍ Wow. You have been so inspirational to learn from. And one more thing on that. When, if we're very encouraged, we're going to be more consistent and do this thoughtfully, intentionally. When we meet resistance from our kids, what encouragement do you have for us, regardless of their age, whether they're whining about it when they're younger, throwing a temper tantrum or giving attitude? What would you encourage us with there? ‍ ‍ Elizabeth Pehrson: (51:38 - 54:03) ‍ ‍ Well, it's not very encouraging, but you will meet resistance. You will. I mean, why would they ever, I mean, my kids had to make their own lunches starting in kindergarten. And my daughter Walker would come home every day and I'm the only one that has to make their own lunch, you know? And I'm like, "You know what? You get to put in your lunch, whatever you want. Every other child has to eat what their mom makes them eat." You know, I'm like trying to show her these things, but the truth is you are going to be met with resistance. But if it ever crosses that line into disrespect, that first and foremost needs to be handled first, without a doubt. There's never a reason for disrespect. And if you allow that disrespect in your sons, they will grow up to be men that disrespect their wives. If you allow that in your children, they will grow up to be employees that disrespect their employees. And on, you know, you reap what you sow. So, it's like, I am not going to allow that. ‍ ‍ Having said that we make our chores on the whiteboard so that there is no nagging, there is no reminding, there is none of that. And so, we put it on there. They know it has to be done. And if it's not done, they don't sit down for dinner. And then once our kids hit middle school and they had practices after school and high school practices and things like that, they couldn't do it before dinner because they didn't get home until dinner or sometimes afterwards. So, it had to be done before they went to bed. And if they didn't, I didn't nag, I didn't get upset with them. But the next day when they walked up and saw the whiteboard, their second chore was incredibly time consuming and incredibly hard because they did not do the chore from the day before. Because again, we're modeling real life. Just because you had a full day doesn't mean you get to walk in the door, kick off your heels at night and just assert all your responsibilities. Not at all. You have to still do it. And so, it's like you've chosen to play these sports. You've chosen to do these travel things and you're still a part of this family. So, it's like encourage them in a way to do these things that doesn't impact you. Like you don't want to get into this, you know, match back and forth trying to explain to them why it's important. It's just a rule. It is what it is. That's why I like it on the whiteboard. There's no, there's no having to nag, having to check, but just don't allow the disrespect is the big thing when they kind of meet you with resistance. But again, what child's going to be like, "Sure, mom, I want to take on this." They're not going to, you know, I, like I said, my oldest, he did not enjoy doing all the things that he had to do. And there came a day he went to college and he was so grateful, so grateful that he knew how to do those things. ‍ ‍ Laura Dugger: (54:04 - 54:07) ‍ ‍ So, we're going for that long term. Thank you. ‍ ‍ Elizabeth Pehrson: (54:07 - 54:09) ‍ ‍ Always, always long game parenting. ‍ ‍ Laura Dugger: (54:10 - 54:19) ‍ ‍ Well, Elizabeth, you have given us so much in these weeks together, but where would you like to direct us to continue learning from you after this chat? ‍ ‍ Elizabeth Pehrson: (54:19 - 54:49) ‍ ‍ Well, if women live in Atlanta, we do have the exchange, which is local and coming, and I would love for them to come to that. We also have our podcasts on purpose with, which encourages women to live on purpose and with intention. You know, I just absolutely love connecting with women that want to live wholeheartedly this one beautiful life we've been given. So, I'd love for them to reach out to me on Instagram. I've got my personal handle as Octomama. I also have the exchange US and long game parenting. ‍ ‍ Laura Dugger: (54:50 - 55:09) ‍ ‍ Wonderful. We will provide all of those links in the show notes for today's episode. And I just have one more question for you. We are called The Savvy Sauce because savvy is synonymous with practical knowledge. And so, as my final question for you today, Elizabeth, what is your savvy sauce? ‍ ‍ Elizabeth Pehrson: (55:09 - 56:01) ‍ ‍ My savvy sauce today, based on what we've spoken about, I would say to the women listening to the very best of your ability, it's going to be difficult. It is not going to be easy, but to the very best of your ability, stop over functioning for your children. And over functioning is simply doing for your children what they can and should be doing for themselves. And my favorite mantra that I tell moms all the time is just because you can do provide or give doesn't mean you should just because you can do provide or give, it doesn't mean you should. So, if you want to have grateful children, do less, not more. You want to raise children that have a respect for other people, do less, not more. If you want to raise de

In this powerful episode of the HealthspanMD podcast, Dr. Robert Todd Hurst, MD, FACC, FASE sits down with patient Claudio and Healthspan Strategist Claire to explore what happens when someone who seems “healthy” on the surface discovers serious hidden risks beneath. They discuss high blood pressure, insulin resistance, and undetected coronary artery disease and how early detection, the right guidance, and committed lifestyle changes can completely transform a person's trajectory. Claudio shares the emotional and physical realities of confronting a life-threatening diagnosis and the mindset shift required to take control of his health. This conversation is both eye-opening and inspiring, highlighting how proactive care, personalized coaching, and accountability can turn fear into action and ultimately into long-term health and vitality. Claudio is a high-performing professional who came to HealthspanMD after struggling with high blood pressure despite maintaining what he believed was a healthy lifestyle. Through advanced testing, he discovered severe underlying cardiovascular disease, including a 90% blockage in a major artery. Since then, Claudio has undergone a remarkable transformation. Losing significant weight, improving key health markers, and embracing a lifelong commitment to health. His story is a powerful example of how early detection and the right support system can change and potentially save a life. Key Timestamps 00:01 – Episode introduction and overview of Claudio's story 01:00 – Claudio's initial concerns: high blood pressure, sleep apnea, and weight gain 03:30 – Discovering hidden risks: insulin resistance and early signs of artery disease 05:30 – Stress test results and the turning point toward deeper investigation 07:00 – Heart catheterization reveals significant blockage 08:30 – Emotional impact: fear, job concerns, and facing a serious diagnosis 10:30 – The importance of coaching, guidance, and a team-based approach 11:30 – Transformation results: weight loss, improved fitness, and lifestyle changes 14:30 – The mindset shift: from denial to taking ownership of health 16:00 – “Get busy living” moment and redefining identity as a heart patient 18:00 – Measurable improvements: blood pressure, cholesterol, and long-term risk reduction 20:00 – Why knowledge alone isn't enough, execution is everything 22:00 – Final reflections and encouragement for listeners to take action   Connect with HealthspanMD:

Welcome to another high-impact episode of the “Master Instructor Roundtable!”In this episode, Wendy Batts and Dr. Marty Miller break down the latest American College of Sports Medicine (ACSM) Position Stand: “Resistance Training Prescription for Muscle Function, Hypertrophy and Physical Performance in Healthy Adults”—the first major update since 2009.

Mándanos un mensajeEl American College of Sports Medicine acaba de publicar la actualización más importante de sus guías de entrenamiento de fuerza en 17 años. Y lo que encontraron contradice algunas de las cosas que más se repiten en gimnasios, en redes sociales y en programas de entrenamiento.En este episodio desmenuzamos el nuevo Position Stand del ACSM — qué cambió, qué sigue igual, y lo que esto significa para ti si entrenas o si tienes clientes.Lo que vas a aprender:— Por qué la carga ya no es el factor más importante para ganar músculo — Qué dice el documento sobre fuerza, hipertrofia y potencia — y por qué son tres prescripciones completamente distintas — Qué cosas que creíamos indispensables resultaron ser opcionales según la evidencia — El hallazgo sobre potencia que casi nadie está destacando — y que es especialmente relevante para adultos mayores y población general — Por qué la adherencia es ahora oficialmente la variable número unoBasado en: Currier et al. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. Med Sci Sports Exerc. 2026;58(4):851–872. Documento completo en acceso abierto: https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/wOS by AndieSupport the showInstagram: andieillanesPágina web: andieillanes.com.mx

A school administrator and massage therapist wants guidance on how to respond to a student who is reluctant to work with clinic clients who report a history of herpes. Is this a significant risk for massage therapists? The reality is that anyone with a history of herpes simplex can shed the virus intermittently, even without visible symptoms. However, the risk to massage therapists who follow proper hygiene and self-care protocols is extremely low. In that sense, herpes falls into the same category as other infections that may be transmitted through direct contact but are effectively managed with consistent hygienic practices. The key issue is not the client's infection status; it is the therapist's adherence to appropriate hygiene protocols. Resources: Ang, J.Y. et al. (2012) "A Randomized Placebo-Controlled Trial of Massage Therapy on the Immune System of Preterm Infants," Pediatrics, 130(6), pp. e1549–e1558. Available at: https://doi.org/10.1542/peds.2012-0196.  Contributors, W.E. (no date) Genital Herpes Treatment Options, WebMD. Available at: https://www.webmd.com/genital-herpes/genital-herpes-treatment-options (Accessed: March 7, 2025). Globally, an estimated two-thirds of the population under 50 are infected with herpes simplex virus type 1 (no date). Available at: https://www.who.int/news/item/28-10-2015-globally-an-estimated-two-thirds-of-the-population-under-50-are-infected-with-herpes-simplex-virus-type-1 (Accessed: March 6, 2025). Herpes simplex Information | Mount Sinai - New York (no date) Mount Sinai Health System. Available at: https://www.mountsinai.org/health-library/report/herpes-simplex (Accessed: March 6, 2025). Herpes simplex virus (no date). Available at: https://www.who.int/news-room/fact-sheets/detail/herpes-simplex-virus (Accessed: March 6, 2025). How many people have herpes? Myths, facts, and statistics (2020). Available at: https://www.medicalnewstoday.com/articles/how-many-people-have-herpes (Accessed: March 6, 2025). Kaneko, H. et al. (2008) "Evaluation of mixed infection cases with both herpes simplex virus types 1 and 2," Journal of Medical Virology, 80(5), pp. 883–887. Available at: https://doi.org/10.1002/jmv.21154. Line is blurring between human herpes simplex viruses (no date) UW Medicine | Newsroom. Available at: https://newsroom.uw.edu/news-releases/line-blurs-between-human-herpes-simplex-viruses (Accessed: March 6, 2025). Products - Data Briefs - Number 304 - February 2018 (2019). Available at: https://www.cdc.gov/nchs/products/databriefs/db304.htm (Accessed: March 6, 2025). Ramchandani, M. et al. (2016) "Herpes Simplex Virus Type 1 Shedding in Tears, and Nasal and Oral Mucosa of Healthy Adults," Sexually transmitted diseases, 43(12), pp. 756–760. Available at: https://doi.org/10.1097/OLQ.0000000000000522. Rapaport, M.H., Schettler, P. and Bresee, C. (2012) "A Preliminary Study of the Effects of Repeated Massage on Hypothalamic–Pituitary–Adrenal and Immune Function in Healthy Individuals: A Study of Mechanisms of Action and Dosage," Journal of Alternative and Complementary Medicine, 18(8), pp. 789–797. Available at: https://doi.org/10.1089/acm.2011.0071. Usatine, R.P. and Tinitigan, R. (2010) "Nongenital Herpes Simplex Virus," American Family Physician, 82(9), pp. 1075–1082. (2025) "Herpes Simplex Treatment & Management: Approach Considerations, Medical Care, Consultations." Available at: https://emedicine.medscape.com/article/218580-treatment (Accessed: March 7, 2025). Host Bio:                Ruth Werner is a former massage therapist, a writer, and an NCBTMB-approved continuing education provider. She wrote A Massage Therapist's Guide to Pathology, now in its seventh edition, which is used in massage schools worldwide. Werner is also a long-time Massage & Bodywork columnist, most notably of the Pathology Perspectives column. Werner is also ABMP's partner on Pocket Pathology, a web-based app and quick reference program that puts key information for nearly 200 common pathologies at your fingertips. Werner's books are available at www.booksofdiscovery.com. And more information about her is available at www.ruthwerner.com.    Sponsors: Anatomy Trains is a global leader in online anatomy education and also provides in-classroom certification programs for structural integration in the US, Canada, Australia, Europe, Japan, and China, as well as fresh-tissue cadaver dissection labs and weekend courses. The work of Anatomy Trains originated with founder Tom Myers, who mapped the human body into 13 myofascial meridians in his original book, currently in its fourth edition and translated into 12 languages. The principles of Anatomy Trains are used by osteopaths, physical therapists, bodyworkers, massage therapists, personal trainers, yoga, Pilates, Gyrotonics, and other body-minded manual therapists and movement professionals. Anatomy Trains inspires these practitioners to work with holistic anatomy in treating system-wide patterns to provide improved client outcomes in terms of structure and function.                      Website: anatomytrains.com                    Email: info@anatomytrains.com           Facebook: facebook.com/AnatomyTrains                    Instagram: www.instagram.com/anatomytrainsofficial YouTube: https://www.youtube.com/channel/UC2g6TOEFrX4b-CigknssKHA    Precision Neuromuscular Therapy seminars (www.pnmt.org) have been teaching high-quality seminars for more than 20 years. Doug Nelson and the PNMT teaching staff help you to practice with the confidence and creativity that comes from deep understanding, rather than the adherence to one treatment approach or technique. Find our seminar schedule at pnmt.org/seminar-schedule with over 60 weekends of seminars across the country. Or meet us online in the PNMT Portal, our online gateway with access to over 500 videos, 37 NCBTMB CEs, our Discovery Series webinars, one-on-one mentoring, and much, much more! All for the low yearly cost of $167.50. Learn more at pnmt.thinkific.com/courses/pnmtportal!  Follow us on social media: @precisionnmt on Instagram or at Precision Neuromuscular Therapy Seminars on Facebook.   Upledger CranioSacral Therapy addresses deep restrictions, supports neurological and fascial systems, and enhances whole-body function—by working with the body's natural healing processes.    For over forty years, Upledger Institute International has led the field of CranioSacral Therapy—setting the global standard for education and clinical application. With trained therapists in more than 120 countries, CST continues to evolve through ongoing clinical experience and alignment with current scientific understanding.    CST integrates seamlessly into any manual therapy practice and supports common to complex and chronic conditions—orthopedic, neurological, pediatric, geriatric, and beyond.    Learn from our International Teaching Team—experienced clinicians who help you develop your skills, expand your clinical reasoning, and achieve greater clinical outcomes.    Begin your training for as little as one hundred dollars a month.    Find a class near you at upledger.com/courses or call 800-233-5880, extension 2—and begin your CranioSacral Therapy journey with the leaders who continue to shape the profession.  Website: upledger.com/courses   Email: upledger@upledger.com   Phone: 800-233-5880 Ext 2   Facebook: https://www.facebook.com/upledger.institute   Instagram: https://www.instagram.com/upledger_institute_intl/   YouTube: https://www.youtube.com/channel/UCSIFELbP6Jsp55cb9puZigQ     Somatic Mindfulness helps massage therapists prevent physical and emotional burnout by integrating somatic principles into bodywork. Created by Fernando Rojas, LMT, PhD, Massage Hall of Famer, Master Somatic Therapist, Educator, and author of Embodied Presence & Attuned Touch, it teaches self-care as a professional skill so that the therapist's own wellbeing becomes the method for creating the conditions for healing and clarity of purpose. Through continuing education workshops, somatic touch training, and mindful self-study, Fernando helps therapists work sustainably, communicate clearly, and rediscover meaning in their practice. https://somaticmindfulness.co/ https://www.facebook.com/somatic.mindfulness https://www.instagram.com/somatic.mindfulness/  

How Do We Talk To Our Kids About Health??? An age by age breakdown... In this episode of the Bacon Bibles and Barbells podcast, Coach Justin, Coach Emily, and Coach Amanda how to talk to your kids about health and nutrition. They emphasize the need for parents to instill healthy habits in their children from a young age, focusing on understanding food as fuel, encouraging physical activity, and navigating the challenges of different age groups. We break the conversation down into ages 0-5, 6-12, and 13+ to make it easier to identify what things to emphasize in conversations with their kids as they move through the different developmental stages. They emphasize the need for open communication about body image in light of scripture and God's design, portion sizes, a time and place for everything, and the significance of encouraging healthy habits. We also address the common pitfalls we see from parents fairly often. The coaches also highlight the role of strength training in building confidence and the necessity of addressing the nutritional needs of active teens. They provide insights on fostering a supportive and positive environment for healthy choices and the importance of normalizing discussions about health and fitness within the family. There is also a brief conversation on addressing the topic childhood weight gain and how to think about it in your own family context. Give it a listen here or wherever you get your podcasts! Just look up Bacon, Bibles, and Barbells! Enjoy the episode!

Send us a textFeeling “fine” with normal labs can hide the earliest signs of metabolic trouble. We dive into a revealing study of young adults that compares sedentary people to those who simply meet activity guidelines, and what it uncovers inside their muscle cells is hard to ignore: lower mitochondrial respiration, poorer cardiolipin quality, higher lactate production, and a tilt toward glycolysis that predicts insulin resistance and chronic disease years before a diagnosis.We walk through why mitochondria—not BMI or a single glucose reading—are the real engines of health. You'll hear how cardiolipin acts like high‑grade motor oil for the electron transport chain, what happens when its quality drops, and why consistent moderate movement upgrades both the quantity and the integrity of this critical lipid. The active group in the study wasn't elite; they just hit 150 minutes of weekly activity, yet showed superior fat oxidation, better lactate handling, and true metabolic flexibility.We also connect the dots to food. With the dietary guidelines flipping the old pyramid, we talk about prioritizing whole foods, quality protein, whole‑fat dairy, eggs, fish, and minimizing refined grains to support resilient cell membranes and healthier mitochondria. Pair that with practical steps—brisk walking most days, a bit of resistance training, and paying attention to deeper markers like fasting insulin or HOMA‑IR—and you have a blueprint to improve energy, reduce cravings, and lower long‑term risk without chasing extreme routines.If you've been waiting for a sign to start moving and simplify your plate, this is it. Subscribe, share with someone you love, and leave a review to tell us the one change you'll make this week. Your cells will notice first—and the rest of your life will follow.For video, open source references and PowerPoint slide deck: www.thehealthedgepodcast.com

BUFFALO, NY — September 24, 2025 — A new #research paper was #published in Volume 17, Issue 8 of Aging-US on August 7, 2025, titled, “What is the clinical evidence to support off-label rapamycin therapy in healthy adults?” In this study, led by Jacob M. Hands from The George Washington University School of Medicine and Health Sciences, researchers analyzed current research to determine whether low-dose rapamycin can extend healthspan or delay aging in healthy adults. While studies in animals have shown promising results, this review found no clear clinical evidence that the same benefits apply to humans. The findings point to the urgent need for larger, better-designed human trials before recommending rapamycin for off-label use to prevent aging. Rapamycin, originally developed as a drug to suppress the immune system, has gained interest as a possible anti-aging therapy. It works by blocking a key cellular pathway called mTOR, which plays a role in growth and metabolism. In animal studies, blocking this pathway has extended lifespan. However, the translation of these results to humans remains uncertain. The current study examined clinical trials and observational studies involving healthy adults who took low doses of rapamycin or similar drugs. “This paper has reviewed trials of low-dose mTOR inhibition therapy in human subjects.” Some trials showed encouraging signs. For example, older adults treated with low-dose mTOR inhibitors showed stronger immune responses and fewer respiratory infections. Other studies suggested possible improvements in subjective well-being and physical performance, such as walking speed and strength. Still, none of the trials directly showed that rapamycin extends life or clearly slows the aging process. One small study using a biological aging model (PhenoAge) suggested that users might have reduced their biological age by nearly four years, but the estimate was based on average values, not individual patient data. There are also concerns about side effects. While short-term use seems safe, some studies reported increases in blood lipids and markers of inflammation. Research on muscle health produced contradictory findings—some studies suggest rapamycin might reduce the body's ability to build muscle. The impact on mental health is also unclear, with a few participants reporting increased anxiety during treatment. The researchers emphasize that rapamycin's role in human aging is still uncertain. Off-label use is growing among longevity clinics and individuals seeking anti-aging solutions, but there is no standard dose, and long-term safety is unknown. The authors advise that off-label use should be approached with caution, including careful monitoring and full disclosure about the limited evidence. Overall, while animal studies have demonstrated promising effects, human trials have not yet shown that rapamycin can safely or effectively slow aging or extend lifespan. More rigorous and well-controlled studies are necessary before the drug can be considered a reliable option for healthy adults interested in longevity interventions. DOI - https://doi.org/10.18632/aging.206300 Corresponding author - Jacob M. Hands - jacobhands@gwu.edu Abstract video - https://www.youtube.com/watch?v=cdWUenvB_mY Subscribe for free publication alerts from Aging - https://www.aging-us.com/subscribe-to-toc-alerts To learn more about the journal, please visit our website at https://www.Aging-US.com​​ and connect with us on social media at: Facebook - https://www.facebook.com/AgingUS/ X - https://twitter.com/AgingJrnl Instagram - https://www.instagram.com/agingjrnl/ YouTube - https://www.youtube.com/@AgingJournal LinkedIn - https://www.linkedin.com/company/aging/ Bluesky - https://bsky.app/profile/aging-us.bsky.social Pinterest - https://www.pinterest.com/AgingUS/ Spotify - https://open.spotify.com/show/1X4HQQgegjReaf6Mozn6Mc MEDIA@IMPACTJOURNALS.COM

Want your kids to thrive long after they leave the house?In the final episode of a very special mini-series with my 20 year old daughter Caroline, she reflects on her journey into adulthood, including the leap of faith she took moving to Japan at 18. She shares candid stories about navigating uncertainty, building independence, and finding strength in faith and communication. This conversation offers a rare, vulnerable look at parenting coming full circle—with honesty, grace, and lots of love.Looking for intentional language scripts you can use with your toddler?Check out my newest free gift to you:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠5 Things Your Toddler Needs to Hear You Say Everyday⁠⁠.⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch and listen as your child starts to respond differently to you.September 18, 2025Episode 276Raising Healthy Adults From Birth - An Interview with My Daughter Part 3About Your Host: Cara Tyrrell, M.Ed. is a mom or three, early childhood author, parent educator, and founder of Core4Parenting. A former preschool and kindergarten teacher with degrees in ASL, Linguistics, and Education, she created the Collaborative Parenting Methodology™ to help parents, caregivers, and educators understand the power of intentional language in shaping a child's identity, confidence, and future success.As host of the top-ranking podcast Transforming the Toddler Years, Cara blends science and soul to show adults how to “talk to kids before they can talk back,” turning tantrums into teachable moments and everyday challenges into opportunities for connection. She is also the author of the forthcoming book Talk to Them Early and Often, a guide for raising emotionally intelligent kids who thrive in school and life.Be the First to Know When Talk to Them Early and Often is Available For Preorder. Get on the list ⁠⁠⁠here⁠⁠! ⁠Interested in being a guest on the podcast? We'd love to hear from you! Complete the ⁠⁠⁠⁠⁠Guest Application form ⁠⁠⁠here⁠⁠⁠⁠⁠⁠.

The state's new order changes how Virginians can get their shots, making a prescription mandatory for many who were previously able to walk into a pharmacy.

Want to raise kids who become healthy adults?In episode of two of a very special mini-series with my 20 year old daughter Caroline, she reflects on her journey into adulthood, including the leap of faith she took moving to Japan at 18. She shares candid stories about navigating uncertainty, building independence, and finding strength in faith and communication. This conversation offers a rare, vulnerable look at parenting coming full circle—with honesty, grace, and lots of love.September 11, 2025Episode 274Raising Healthy Adults From Birth - An Interview with My Daughter Part 2About Your Host: Cara Tyrrell, M.Ed. is a mom or three, early childhood author, parent educator, and founder of Core4Parenting. A former preschool and kindergarten teacher with degrees in ASL, Linguistics, and Education, she created the Collaborative Parenting Methodology™ to help parents, caregivers, and educators understand the power of intentional language in shaping a child's identity, confidence, and future success.As host of the top-ranking podcast Transforming the Toddler Years, Cara blends science and soul to show adults how to “talk to kids before they can talk back,” turning tantrums into teachable moments and everyday challenges into opportunities for connection. She is also the author of the forthcoming book Talk to Them Early and Often, a guide for raising emotionally intelligent kids who thrive in school and life.Be the First to Know When Talk to Them Early and Often is Available For Preorder. Get on the list ⁠⁠here⁠⁠! Interested in being a guest on the podcast? We'd love to hear from you! Complete the ⁠⁠⁠⁠⁠Guest Application form ⁠⁠here⁠⁠⁠⁠⁠.

Send us a message with this link, we would love to hear from you. Standard message rates may apply.The flu vaccine is our best defense against influenza, a contagious respiratory virus that causes millions of illnesses and thousands of deaths in the US each year. Despite being only 40-60% effective, the vaccine significantly reduces hospitalizations, outpatient visits, and deaths while protecting vulnerable populations who cannot be vaccinated.• Influenza causes 9-41 million illnesses, 140,000-960,000 hospitalizations, and 12,000-80,000 deaths annually in the US• Everyone aged six months and older should receive the flu vaccine yearly• The vaccine must be updated annually because the flu virus changes each year• Getting vaccinated helps protect vulnerable populations like infants and immunocompromised individuals• Common misconception that the vaccine causes flu is false – it cannot give you the flu• Only 40-46% of Americans get the flu vaccine annually despite its proven benefits• The best time to get vaccinated is before flu season begins, but getting it later still helps• Flu vaccination reduces strain on hospitals during peak seasonsGo get your flu shot today! It's the best way to protect yourself, your loved ones, and your neighbors ReferencesPrevention and Control of Seasonal Influenza With Vaccines: Recommendations of the Advisory Committee on Immunization Practices - United States, 2022-23 Influenza Season. Grohskopf LA, Blanton LH, Ferdinands JM, et al. MMWR. Recommendations and Reports : Morbidity and Mortality Weekly Report. Recommendations and Reports. 2022;71(1):1-28. doi:10.15585/mmwr.rr7101a1. Copyright License: CC0.Clinical Practice Guidelines by the Infectious Diseases Society of America: 2018 Update on Diagnosis, Treatment, Chemoprophylaxis, and Institutional Outbreak Management of Seasonal Influenzaa. Uyeki TM, Bernstein HH, Bradley JS, et al. Clinical Infectious Diseases : An Official Publication of the Infectious Diseases Society of America. 2019;68(6):e1-e47. doi:10.1093/cid/ciy866.Influenza Vaccination. Treanor JJ. The New England Journal of Medicine. 2016;375(13):1261-8. doi:10.1056/NEJMcp1512870.Effects of Influenza Vaccination in the United States During the 2017-2018 Influenza Season. Rolfes MA, Flannery B, Chung JR, et al. Clinical Infectious Diseases : An Official Publication of the Infectious Diseases Society of America. 2019;69(11):1845-1853. doi:10.1093/cid/ciz075.Vaccines for Preventing Influenza in Healthy Adults. Demicheli V, Jefferson T, Ferroni E, Rivetti A, Di Pietrantonj C. The Cochrane Database of Systematic Reviews. 2018;2:CD001269. doi:10.1002/14651858.CD001269.pub6.Recommendations for Prevention and Control of Influenza in Children, 2022-2023. Pediatrics. 2022;150(4):e2022059275. doi:10.1542/peds.2022-059275.Influenza. Uyeki TM. Annals of Internal Medicine. 2021;174(11):ITC161-ITC176. doi:10.7326/AITC202111160.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Want to raise kids who become healthy adults?In this heartfelt and deeply personal episode, I welcome my 20 year old daughter Caroline. She reflects on her journey into adulthood, including the leap of faith she took moving to Japan at 18. Together, we discuss the power of intentional parenting, resilience, and the lasting impact of early childhood experiences. Caroline shares candid stories about navigating uncertainty, building independence, and finding strength in faith and communication. This conversation offers a rare, vulnerable look at parenting coming full circle—with honesty, grace, and lots of love.September 4, 2025Episode 272Raising Healthy Adults From Birth - An Interview with My Daughter Part 1About Your Host: Cara Tyrrell, M.Ed. is a mom or three, early childhood author, parent educator, and founder of Core4Parenting. A former preschool and kindergarten teacher with degrees in ASL, Linguistics, and Education, she created the Collaborative Parenting Methodology™ to help parents, caregivers, and educators understand the power of intentional language in shaping a child's identity, confidence, and future success.As host of the top-ranking podcast Transforming the Toddler Years, Cara blends science and soul to show adults how to “talk to kids before they can talk back,” turning tantrums into teachable moments and everyday challenges into opportunities for connection. She is also the author of the forthcoming book Talk to Them Early and Often, a guide for raising emotionally intelligent kids who thrive in school and life.Be the First to Know When Talk to Them Early and Often is Available For Preorder. Get on the list ⁠here⁠! Interested in being a guest on the podcast? We'd love to hear from you! Complete the ⁠⁠⁠⁠⁠Guest Application form ⁠here⁠⁠⁠⁠.

Mornings can set the tone for the rest of your day, and with PCOS, the right habits can make a huge difference. In this episode, I'm sharing five simple habits that support stable blood sugars, a regulated appetite, better focus, and healthier cortisol management. These aren't complicated or Instagram-perfect routines, but doable shifts you can start right away to make mornings less chaotic and create a ripple effect for the rest of your day. Ready to boost your energy, regulate cycles and feel confident with a clear plan to thrive with PCOS? Our PCOS Recovery Program is now open for enrolment - we start Sept 24th! This is your chance to move beyond short-term diets and finally feel confident in your health. Join us. If you enjoyed this episode, we'd love to hear it - please leave a rating and review! References:Malone JC, Thavamani A. Physiology, Gastrocolic Reflex. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK549888/ Witbracht M, Keim NL, Forester S, Widaman A, Laugero K. Female breakfast skippers display a disrupted cortisol rhythm and elevated blood pressure. Physiol Behav. 2015 Mar 1;140:215-21. doi: 10.1016/j.physbeh.2014.12.044. Epub 2014 Dec 27. PMID: 25545767. Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S. Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults. Nutrients. 2022 Dec 24;15(1):85. doi: 10.3390/nu15010085. PMID: 36615743; PMCID: PMC9824806.

In dieser Q&A-Folge beantworten wir drei Hörer-Fragen, die uns in den letzten Wochen erreicht haben. Es geht um das Thema Schlaganfall, visuelle Probleme (Doppelbilder) und den Einfluss von Ernährung auf das Nervensystem – konkret den Vagusnerv.Was du aus dieser Folge mitnimmst:Frage 1: Schlaganfall✅ Wie du auch nach einem Jahr nach Schlaganfall noch gezielt Fortschritte erzielst✅ Welche Übungen wirklich helfen – und warum Energieversorgung der Schlüssel istFrage 2: Doppelbilder✅ Welche Ursache Dopplebilder haben können und welche neuronale Strukturen beteiligt sind✅Was Doppelbilder mit deiner Augenkoordination, dem Gleichgewicht und deinem Nacken zu tun haben✅ Wie du visuelle Übungen richtig testest, aufzeichnest und trainierstFrage 3: Ernährung und Vagsusnerv✅ Welche Rolle Ernährung (wirklich) für deinen Vagusnerv spielt✅ Wie das Mikrobiom, Acetylcholin und Fasten den Vagusnerv beeinflussen✅ Welche Studien aktuell zur Ernährung und den Vagus diskutiert werden – inkl. kontroverser Erkenntnisse

AP's Lisa Dwyer reports that there are new requirements for COVID vaccines for healthy adults and children.

Are you constantly trying to navigate what is best for your family? Do you question the decisions you've made about work? Today we dive into the modern debate about whether it is healthy for moms to work or if they need to stay home with their kids. Whether you are a stay at home mom or a full time working mom, I hope this helps you navigate some of the biggest decisions in this season. Get ready to take some notes and do some introspection! Love, Brittany    Ready to become a peaceful wife and Mama? Sign Up for the Pain to Peace Academy HERE. Come say hi and join the Morning Mama Facebook Group! I would love to hear your story and know your name.    ALL THE LINKS FOR ALL THE THINGS! Morning Mama Website Pain to Peace Academy Morning Mama Facebook Group Follow Us on Instagram Find a Restoration Therapist Come say hi by emailing hello@morningmamapodcast.com

Does the thought of cryotherapy make you want to run full speed in the other direction? Yes the words cryo and therapy can go together and in the most exhilarating way! Dr. Rachele Pojednic, cryotherapy expert and Director of Scientific Research at Restore Hyper Wellness is here to explain why you should give it a try and that three minutes is all you need. In this episode she discusses her cutting edge research study and the many benefits of whole body cryotherapy including inflammation reduction. Did you know that hormesis is the new sweet spot and cryotherapy can get you there? Dr Pojednic explains why some stress is good for you. Ever considered doing cryotherapy for anxiety and depression? Why not add it to your toolbox? You'll want to hear how to combine strength training and cold therapy in a way that doesn't blunt your gains. Think cryotherapy is not in your budget and want to know how it compares to cold plunging? We've got your answers!(00:01:18) Welcome Rachele Pojednic to the podcast and her cutting edge research.(00:04:55)  Influencers try to fill the vacuum and the extent that women are underrepresented in medical studies.(00:13:17) Rachele's expert explanation of what whole body cryotherapy is and who it's for.(00:18:40) Discussion of Rachele's study: Whole-Body Cryotherapy Reduces Systemic Inflammation in Healthy Adults.  (00:25:47) Other benefits including mental health when using cryotherapy regularly and how cold plunge compares.(00:29:00) If cryotherapy enacts the fight or flight response and we release cortisol, how is this helpful and what is hormesis?(00:35:00) Some stress is good and how to combine strength training and cold therapy. Don't blunt your gains.(00:40:43) Should you take anti-anflammatories or pain killers during intense training? (00:43:30) How expensive and accessible is cryotherapy to do on a regular basis?(00:46:37) ‍Other therapies to enhance recovery and wellness and what Rachele would recommend everyone do if she had to pick just one. (00:51:36)  Contrast therapy recommendations when thinking about cryotherapy and hot saunas.(00:55:57) When you get in the cryo chamber, what song gets you through?(00:56:55)  Where to hear more from RacheleRachele's links:Website: www.rachelepojednic.com; www.strongprocess.com Instagram: @rachelepojednicAt Restore:restore.com/restorelabs Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠iPhone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for Android⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness FB Group⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Thick Thighs Save Lives Workout Programs⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Constantly Varied Gear's ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workout Leggings⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

The one thing we all share is the power of critical thinking. As our world evolves I embrace any and all technology and tools that can help us navigate this world and live our best human experience. But I do hope we always move forward with caution and heart. To ensure our new technological wonders do not come at a human cost. And to ensure our very spirit and soul is not lost along the way. I say this as we have passer through a pandemic filled with lies and agendas that have changed the course of lives on a global scale. I am not anti-medicine. I am not anti-vaccine. I am only against those who are anti human. Who strive towards goals fuelled by selfishness, greed and power. I do believe science is pure. And it became infected by politics and greed. As always I hope to empower everyone who listens to use your power of free speech. To champion the hope found in open discourse. That we may not agree on all things but we can agree that truth and logic must prevail over lies. Those in power may lie to you but don't lie to yourselves. Remember we are all in this together. Tune In to Sunbury Radio 99.3FM Melbourne, Australia AEST LISTEN LIVE Tuesday Nights at 6PM https://sunburyradio.com.au BIG SONNY Radio Profile https://sunburyradio.com.au/ Listen to podcasts below ! PLEASE SUBSCRIBE & SHARE ! On rumble https://rumble.com/v4tuzmq-the-trust-fall-julian-assange-interview-with-director-kym-staton.html On YouTube https://www.youtube.com/@BigSonnyTV On Spotify https://open.spotify.com/show/1fKGp9KDHlNQrL0rjegQEP?si=0yCADQMLQKKinYw0VgfrIA On Soundcloud https://soundcloud.com/paradigmlive On Apple Podcasts https://itunes.apple.com/au/podcast/podcasts-comedy-pop-culture/id1102407920?mt=2

What if the timing of your meals is as crucial as what you're eating? In today's episode, I dive into the powerful connection between meal timing and your body's natural rhythm—and why it matters more than most of us realize. Breaking down the science behind circadian rhythms, I look at how eating earlier in the day supports better digestion, metabolism, and even mental clarity. Studies show that eating late not only disrupts sleep but can also lead to weight gain and a slower metabolism. So, we're going to break down why shifting calories to the first part of the day—following the body's natural peak energy and digestive power—can transform your energy, mood, and long-term wellness. Drawing on ancient wisdom from Ayurveda and Traditional Chinese Medicine, we see how these systems have always advocated for aligning meal timing with nature's rhythms. Both recognize that eating in sync with your body's energy peaks and dips has the potential to support everything from digestion to balanced energy and stable weight. This episode is a return to basics: respecting the body's natural flow for real, sustainable health.  If you're looking to feel more in tune, support your metabolism, and bring ease to your routine, let's rethink not just what's on the plate, but when it hits the plate. We Also Discuss:   (01:57) — The Science of Meal Timing (05:08) — Circadian Rhythm's Influence on Metabolism and Energy Use (12:36) — Morning Calories for Weight Loss and Metabolic Support (18:23) — Ayurveda and Traditional Chinese Medicine on Meal Timing (25:22) —  Breakfast Like a King, Light Dinner for Energy Balance (29:01) — Practical Tips for Aligning Meal Times with Your Natural Rhythms   And more…   Don't forget: You can order now by heading to darinolien.com/fatal-conveniences-book or order now on Amazon.   Thank You to our Sponsors: Therasage: Go to www.therasage.com and use code DARIN at checkout for 15% off   Find more from Darin: Website: https://darinolien.com/ Instagram: https://www.instagram.com/Darinolien/ Book: https://darinolien.com/fatal-conveniences-book/ Down to Earth: https://darinolien.com/down-to-earth/   Bibliography:   Garaulet, M., Gómez‐Abellán, P., Alburquerque-Béjar, J., Lee, Y., Ordovás, J., & Scheer, F. (2013). Timing of food intake predicts weight loss effectiveness. International Journal of Obesity, 37, 604–611. Link Wehrens, S., Christou, S., Isherwood, C., Middleton, B., Gibbs, M., Archer, S., ... & Johnston, J. (2017). Meal Timing Regulates the Human Circadian System. Current Biology, 27(12), 1768-1775.e3. Link Xiao, Q., Garaulet, M., & Scheer, F. (2018). Meal timing and obesity; interactions with macronutrient intake and chronotype. International journal of obesity (2005), 43, 1701–1711. Link Ravussin, E., Beyl, R., Poggiogalle, E., Hsia, D., & Peterson, C. (2019). Early Time-Restricted Feeding Reduces Appetite and Increases Fat Oxidation but Does Not Affect Energy Expenditure in Humans. Obesity (Silver Spring, Md.), 27(8), 1244-1254. Link Gu, C., Brereton, N., Schweitzer, A., Cotter, M., Børsheim, E., Wolfe, R., & Jun, J. (2019). Effect of Dinner Timing on Nocturnal Metabolism in Healthy Volunteers. Sleep, 36(7), 981–990. Link Bray, M., & Young, M. (2009). The role of cell-specific circadian clocks in metabolism and disease. Obesity Reviews. Link. Mohawk, J., Green, C., & Takahashi, J. (2012). Central and peripheral circadian clocks in mammals. Annual Review of Neuroscience, 35, 445-462. Link. Finger, A.-M., Dibner, C., & Kramer, A. (2020). Coupled network of the circadian clocks: a driving force of rhythmic physiology. FEBS Letters. Link. Petrenko, V., Gosmain, Y., & Dibner, C. (2017). High-resolution recording of the circadian oscillator in primary mouse α- and β-cell culture. Frontiers in Endocrinology. Link. Summa, K. C., & Turek, F. (2014). Chronobiology and obesity: Interactions between circadian rhythms and energy regulation. Advances in Nutrition, 5(3), 312S-319S. Link. Puranik, A., & Patwardhan, B. (2012). Ayurveda and Metabolic Diseases. Link. Yang, S., Yang, H., & Zhang, Y. (2023). Yao-Shan of traditional Chinese medicine: an old story for metabolic health. Frontiers in Pharmacology. Link. Xu, L., Zhao, W., Wang, D., & Ma, X. (2018). Chinese Medicine in the Battle Against Obesity and Metabolic Diseases. Frontiers in Physiology. Link. Takahashi, M., Ozaki, M., & Kang, M. (2018). Effects of Meal Timing on Postprandial Glucose Metabolism and Blood Metabolites in Healthy Adults. Nutrients. Link.  

IHP YouTube video podcast episode made available to our other IHP podcast platforms. IHP content is for people who are interested in topics, stories, & guidance for spiritual, self-help, personal development, spirituality journey, the 5D mystic path, & enlightenment the human way. The content resonates with the human love narrative, not the human suffering narrative. Don't tune in if you don't love life & humanity because this won't be for you. Don't tune in if you still believe in evil or the devil. Topic not ideal for ego-sensitive or emotionally sensitive people. Please don't tune in. Thank you! All IHP content resonates with people who are or want to be emotionally aware, accountable, & self-regulate. The 5D Mystic Enlightenment Functional Adult Expanding Consciousness - Channeled Guidance and/or Tarot-Oracle Reading Messages and/or the IHP Channeled Guidance and/or Tarot-Oracle Reading Messages are for people who interested in topics, stories, & guidance for personal development, self-help, spirituality journey, the 5D mystic path, & enlightenment the human way. The episodes are for people who know relationships are important to our humanity and to help people who take their humanity and childhood trauma seriously and are healing and/or healed from it; as well as for navigating the 5D Ascension Energies and/or Personal Development Expansion of Consciousness, your Inner Growth journey. The IHP content resonates with the human love narrative, not the human suffering narrative. Don't tune in if you don't love life & humanity because this won't be for you. Don't tune in if you still believe in evil or the devil. Topic not ideal for ego-sensitive or emotionally sensitive people. Please don't tune in. Thank you! All IHP content resonates with people who are or want to be emotionally aware, accountable, & self-regulate. The content is for people who are or want to be self-aware, accountable & want to establish functional adult secure attachment emotionally mature behaviors & relationships in life. Your humanity is living a life of meaning & connection beyond the solo-self, as is the true spirituality life. We welcome all people of all walks of life to reclaim their inner child & live their inner child adult, to pursue integration of the brain & restorative embodied self-aware life in time & through healthy self-worth functional adult secure attachment 5D relationships. IHP podcast host Maria Florio shares voices, stories & perspectives from her 5D mystic enlightenment functional adult life to give examples of what it's like to know emotional self-regulation skills, experience secure attachment, have functional adult conversations & experiences & 5D relationships. This and more is what the IHP content and community is all about. Welcome and thanks for tuning in! Love, Maria your 5D mystic enlightenment functional adult woo-woo pseudoscience lady IHP podcast host talking about the amazing journey of human evolution & consciousness ♾️

In this eye-opening episode, I'm spilling the tea on five major fitness mistakes that could be sabotaging your results, especially if you're a woman in midlife like me. From not lifting heavy enough (ladies, it's time to embrace those weights!) to skimping on protein, I'm sharing the latest research and my personal insights to help you break through those frustrating plateaus. We'll dive into why focusing on weight loss instead of fat loss is a recipe for disaster, and I'll reveal my secret weapon for recovery that's been a total lifesaver during my recent globe-trotting adventures. If you're ready to reclaim your strength, boost your metabolism, and age powerfully, this episode is your roadmap to success. Trust me, your future self will thank you for tuning in!   What you'll learn: - Why lifting heavy is crucial for women over 40 and how it impacts bone density - The protein hack that can counteract age-related muscle loss - How to avoid the common pitfall of losing muscle while trying to lose weight - The truth about recovery and why it's especially important for midlife women - A game-changing supplement that can improve everything from muscle strength to jet lag - The importance of tracking body composition instead of just weight - Simple strategies to optimize your fitness routine for maximum results   Full show notes: https://www.jjvirgin.com/5FitnessMistakes 7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst Reignite Wellness™ Amino Power Powder: https://reignitewellness.com/products/amino-power-powder Shop Apple Watches: https://amzn.to/43dn8QV Shop Oura Rings: https://ouraring.com/ Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv Omron Body Composition Scale: https://amzn.to/3IzidAc Reignite Wellness™ Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance Study: Performance and Physiologic Adaptations to Resistance Training: https://journals.lww.com/ajpmr/abstract/2002/11001/performance_and_physiologic_adaptations_to.3.aspx Study: Exercise, Amino Acids, and Aging in the Control of Human Muscle Protein Synthesis: https://doi.org/10.1249/MSS.0b013e318223b037 Study: The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis: https://link.springer.com/article/10.1007/s40279-021-01562-2 Study: Dissociated Time Course of Recovery Between Genders After Resistance Exercise: https://journals.lww.com/nsca-jscr/fulltext/2011/11000/dissociated_time_course_of_recovery_between.15.aspx Study: Creatine Supplementation in Women's Health: A Lifespan Perspective: https://www.mdpi.com/2072-6643/13/3/877 Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off  

In this eye-opening episode, I'm tackling some of the biggest fitness myths that have been holding you back from achieving real results—misconceptions that have been circulating for decades! We'll uncover the truth behind common beliefs about weight loss, muscle building, and effective exercise strategies. Prepare to have your fitness worldview challenged as we explore why some widely accepted "rules" might actually be hindering your progress. I'll explain how certain types of training can boost your metabolism, help you burn more fat, and keep your insulin sensitivity in check—all crucial factors as we age. We'll also bust a long-standing myth about weightlifting that particularly affects women, revealing the science behind muscle growth and why you shouldn't fear certain exercises. You'll hear personal stories from my own fitness journey—including a pivotal moment in grad school when I first encountered some of this misguided advice—and how changing my approach transformed my body and energy levels for the better. If you've ever felt frustrated by slow progress or confused by conflicting fitness advice, this episode is a must-watch. We'll discuss how muscle acts as your body's natural shaper and calorie burner, even when you're at rest. My goal is to help you make smarter, more effective choices that work for your unique body—without wasting time on outdated advice! Don't miss this episode! Tune in to learn why it's time to ditch the myths and transform your fitness routine for good. Be sure to subscribe and share your own fitness experiences in the comments—let's get this conversation started!   Full show notes:https://www.jjvirgin.com/5myths Study: The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis: https://link.springer.com/article/10.1007/s40279-021-01562-2 Study: Exercise training in the management of overweight and obesity in adults: Synthesis of the evidence and recommendations from the European Association for the Study of Obesity Physical Activity Working Group: https://onlinelibrary.wiley.com/doi/10.1111/obr.13273 Study: Moderate Exercise Attenuates the Loss of Skeletal Muscle Mass That Occurs With Intentional Caloric Restriction–Induced Weight Loss in Older, Overweight to Obese Adults: https://academic.oup.com/biomedgerontology/article/64A/5/575/633506 Study: Moderate and Higher Protein Intakes Promote Superior Body Recomposition in Older Women Performing Resistance Training: https://journals.lww.com/acsm-msse/fulltext/2022/05000/moderate_and_higher_protein_intakes_promote.11.aspx Study: The effect of exercise-training on resting metabolic rate in lean and moderately obese individuals: https://www.semanticscholar.org/paper/The-effect-of-exercise-training-on-resting-rate-in-Tremblay-Fontaine/14c63662ea431c19dc80d41c6eae7c9e0bfbdb74 Reignite Wellness™ Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder Reignite Wellness™ Amino Power Powder: https://reignitewellness.com/products/amino-power-powder Reignite Wellness™ All-In-One Shake Protein Powder: https://reignitewellness.com/search?options%5Bprefix%5D=last&q=protein+shake 7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance TRX Resistance Training Equipment: Free Shipping on all orders $99+: https://www.avantlink.com/click.php?tt=ml&ti=931205&pw=347877 Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off.

Darshan H. Brahmbhatt, Podcast Editor of JACC: Advances discusses a recently published original research paper on Interleukin-6 and Cardiovascular Events in Healthy Adults in the Multi-Ethnic Study of Atherosclerosis

What is the impact of central insulin on muscle sympathetic nerve activity (MSNA) and vascular conductance in the absence of peripheral insulin delivery? Listen as Associate Editor Dr. Jason Carter (Baylor University) interviews authors Neil McMillan and Dr. Jackie Limberg (both at University of Missouri), along with expert Dr. Manda Keller-Ross (University of Minnesota), about the new Short Report by McMillan et al. To gain a better understanding of the central sympathoexcitatory effects of insulin in humans, the authors recruited two groups of young, healthy individuals. One group served as a time control and the other group received intranasal insulin administration. McMillan et al. measured MSNA from the fibular nerve, combined with continuous monitoring of blood pressure and leg blood flow, before and after insulin administration. Limberg, McMillan and co-authors found that only the individuals who received insulin exhibited an increase in efferent sympathetic nervous system activity, which was coupled with peripheral vasoconstriction and increases in arterial blood pressure. How does this research influence our mechanistic understanding of the sympathetic and hemodynamic response to insulin? Listen now to find out.   Neil J. McMillan, Dain W. Jacob, Brian Shariffi, Jennifer L. Harper, Glen E. Foster, Camila Manrique-Acevedo, Jaume Padilla, and Jacqueline K. Limberg Effect of acute intranasal insulin administration on muscle sympathetic nerve activity in healthy young adults Am J Physiol Heart Circ Physiol, published July 3, 2024. DOI: 10.1152/ajpheart.00253.2024

Wondering how to fine-tune your nutrition for peak endurance performance? I've got you covered.  Today, I'll be sharing my top 10 "superfoods" that every endurance athlete should consider incorporating into their diet. I'm not talking about the typical marketing gimmick superfoods; I'm talking about nutrient-dense foods that genuinely enhance performance and overall health. Berries are rich in antioxidants, in particular flavonoids, that help combat inflammation and oxidative stress from workouts. They're also a great option for a low-carb, low-calorie snack that satisfies your sweet tooth. Berries are best when they're fresh, locally grown, and in season, but frozen berries can provide a good variety all year round! Eggs are an excellent source of high-quality protein and contain the amino acid leucine, which promotes muscle protein synthesis. They are also nutrient-dense, providing B vitamins, choline, selenium, vitamin A, iron, and phosphorus.  Remember to eat the whole egg, not just the whites, as the yolks contain most of the nutrients. Quinoa is a protein-rich grain, packed with fibre and essential amino acids. It's a great choice plant-based source of protein for vegetarian or vegan athletes. It's also particularly beneficial for anyone balancing their carbohydrate and protein intake. Legumes are nutrient powerhouses rich in protein and fibre. They are great for gut health and help in muscle repair and recovery. They can be added to salads, casseroles, and even spaghetti but, add them to your diet slowly to avoid gastrointestinal discomfort. Nuts and Seeds offer a great mix of protein and healthy fats. Each type offers different benefits so try and include a variety in your diet. While they are calorie-dense, studies have shown we absorb fewer calories from nuts than previously believed, so don't hold back! Mushrooms are an excellent source of B vitamins, antioxidants, and essential minerals. They're also one of the few foods that can provide vitamin D, which they generate when exposed to UV light. Mushrooms offer so many benefits that I'm thinking of giving them their own episode in the future. In the meantime, make sure you add them to your diet wherever possible. Beetroots are known for their high nitrate content, which enhances blood flow and oxygen delivery to muscles. While you'd need to eat a lot to see significant performance benefits, adding beetroots into your diet will support your overall cardiovascular health. Extra Virgin Olive Oil is a great source of monosaturated fat, which we rarely get enough of. It also contains bioactive molecules that help reduce oxidative stress and inflammation. Recent studies even suggest that its anti-inflammatory properties can rival those of ibuprofen. Deep-Sea Fatty Fish, like salmon, tuna, and mackerel, are rich in omega-3 fatty acids, essential for cardiovascular health, joint health, and overall brain function. Most people eat fish occasionally, but not enough to receive the full benefits.  Aim to include these in your diet two to three times a week. Green Leafy Vegetables are nutrient-dense, rich in vitamins A, C, K, E, and essential minerals. These versatile vegetables are great for protecting against disease and promoting overall health. So, don't just stick to spinach and kale; there are so many options here and eating a variety will bring maximum benefits! Remember, nutrition is about variety and balance. No single food item will make you a better athlete overnight, but incorporating a diverse range of these nutrient-dense foods into your diet will set you up for long-term health and optimal performance in your triathlon training.  If you have any questions about incorporating these foods into your diet or want to discuss specific nutrition strategies, please feel free to reach out. REFERENCES: Richard C, Cristall L, Fleming E, Lewis ED, Ricupero M, Jacobs RL, Field CJ. Impact of Egg Consumption on Cardiovascular Risk Factors in Individuals with Type 2 Diabetes and at Risk for Developing Diabetes: A Systematic Review of Randomized Nutritional Intervention Studies. Can J Diabetes. 2017 Aug;41(4):453-463. doi: 10.1016/j.jcjd.2016.12.002. Epub 2017 Mar 27. PMID: 28359773. Hess J et al. Impact of Agaricus bisporus Mushroom Consumption on Gut Health Markers in Healthy Adults. Nutrients. 2018 Oct 2;10(10). pii: E1402. doi: 10.3390/nu10101402. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213353/ LINKS: Check how well you're doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It's for you if you're a triathlete and you feel like you've got your training under control and you're ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!   Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy   Website: www.dietitianapproved.com Instagram: @Dietitian.Approved  @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

In this episode, I dive into the science of cardio for fat loss and reveal the most efficient strategies to help you get the results you desire without wasting time on ineffective routines. Whether you're spending endless hours on the elliptical with little to no progress or you're just starting your fitness journey, this episode is packed with actionable tips tailored just for you. We'll explore why not all body fat is created equal and how this impacts your health, focusing on the difference between subcutaneous and visceral fat. Learn why a simple calorie deficit isn't enough to target stubborn belly fat and discover specific strategies to combat belly fat effectively. Plus, learn how to optimize your resting metabolic rate and about the role of diet and exercise in maximizing your fat-burning potential. I'll share my personal routine and how I've managed to stay fit and energized, emphasizing the importance of tracking steps and adding intensity to your workouts. From using tracking devices to setting achievable goals like 8,000-12,000 steps a day, you'll get practical advice to incorporate into your daily life. Bonus points for those evening walks after dinner that not only aid digestion, but also improve your sleep! FULL show notes: https://www.jjvirgin.com/cardio 7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst Shop Apple Watches: https://amzn.to/43dn8QV Shop Oura Rings: https://ouraring.com/ Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep Study: Effects of a 10,000 Steps per Day Goal in Overweight Adults: https://consensus.app/papers/effects-10000-steps-goal-overweight-adults-schneider/52b0b26bb658518c96e953b02174b2ca/?utm_source=chatgpt Study: Is the goal of 12,000 steps per day sufficient for improving body composition and metabolic syndrome? The necessity of combining exercise intensity: a randomized controlled trial: https://consensus.app/papers/goal-12000-steps-improving-body-composition-necessity-chiang/676d54b152e25c6b80e07f6a12b02fc0/?utm_source=chatgpt Study: Effects of 10,000 steps a day on physical and mental health in overweight participants in a community setting: a preliminary study: https://consensus.app/papers/effects-10000-steps-health-overweight-participants-yuenyongchaiwat/9e117b3fd0375c458d5aaeb73ae294a0/?utm_source=chatgpt Study: Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/29127602/ Study: Effects of Dietary Fructose Restriction on Liver Fat, De Novo Lipogenesis, and Insulin Kinetics in Children With Obesity: https://consensus.app/papers/effects-dietary-fructose-restriction-liver-novo-schwarz/98534477ff705ea5b6e350c6472b2bd8/?utm_source=chatgpt Study: Sugar-Sweetened Beverage Consumption Is Associated with Abdominal Fat Partitioning in Healthy Adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4093984/ Study: Alcohol Consumption and Its Relation to Visceral and Subcutaneous Adipose Tissues in Healthy Male Koreans: https://consensus.app/papers/alcohol-consumption-relation-visceral-subcutaneous-kim/59c2ee5971d259809279e80373d23763/?utm_source=chatgpt Study: Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat: https://pubmed.ncbi.nlm.nih.gov/11020091/ Study: Stress-induced cortisol response and fat distribution in women: https://pubmed.ncbi.nlm.nih.gov/16353426/ Study: Change in sleep duration and visceral fat accumulation over 6 years in adults: https://pubmed.ncbi.nlm.nih.gov/24420871/ Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS now to try Qualia Senolytic backed by a 100 day money back guarantee, and use promo code VIRGINWELLNESS to get 15% off!

Even as we prioritize natural interventions in functional medicine, GLP-1 agonist drugs such as Wegovy and Ozempic offer sometimes life-changing support for those who have long struggled with resistant overweight/obesity and high blood sugar. However, there are side effects, including the risk of substantial muscle loss and sagging, aged skin ("Ozempic face" as it's indelicately known). It's a concern that hits home for me, considering the pivotal role we know that muscle plays in overall health and longevity. In this New Frontiers podcast episode I welcome back Dr. Anurag Singh to unravel the complexities of these issues. We explore the interplay between metabolic health and muscle preservation, touching on everything from the mechanisms of GLP-1 agonists and their long-term effects on aging and sarcopenia, to the promising potential of dietary and lifestyle interventions to counteract negative effects. We consider the potential for one of my all-time fave postbiotic epinutrients - Urolithin A - to assist by supporting mitochondrial health and preserving/enhancing muscle quality. This timely conversation is one you won't want to miss. Tune in and please leave us a review wherever you listen to New Frontiers. – DrKF Check out our show notes https://www.drkarafitzgerald.com/fxmed-podcast/ Guest information Anurag Singh, MD, PhDChief Medical Officer at Timeline Thank you to our sponsor Timeline Mitopure Research from Timeline care@timeline.com Timeline Discount for New Frontiers Listeners Timeline is offering DrKFs readers a 10% discount on Timeline products. Head over to Timeline and use the code KARA10 at checkout. Show Notes Study: Once-Weekly Semaglutide in Adults with Overweight or Obesity https://tinyurl.com/y3c2ypkw Pre-clinical trial (Recruiting): Effects of Urolithin A Supplementation on Glucose Metabolism in Healthy Adults 55>= Years Old...https://tinyurl.com/bdzfccr8 Study: Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults https://tinyurl.com/2p9pjpxc Study: Antidiabetic Effect of Urolithin A in Cultured L6 Myotubes and Type 2 Diabetic Model KK-Ay/Ta Mice with Glucose Intolerance https://tinyurl.com/2jkhmu9w Study: Urolithin A, a Gut Metabolite, Improves Insulin Sensitivity Through Augmentation of Mitochondrial Function and Biogenesis https://tinyurl.com/mvrjxxsm Study: Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults A Randomized Clinical Trial https://tinyurl.com/fscfdd85 Study: Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population https://tinyurl.com/e6npdvyp Preprint article: Topical application of Urolithin A slows intrinsic skin aging and protects from UVB-mediated photodamage: Findings from Randomized Clinical Trials https://tinyurl.com/2m2nzd56

Get .1 ASHA CEU: https://courses.slpnerdcast.com/courses/podcast-quiz-foundational-knowledge-in-adult-dysphagia-abje0044Episode SummaryDɪsfeʒə? Dɪsfɑʒə? Təmeto, təmɑto? That is one of the many questions tackled in this week's episode with Dr. Lindsey Griffin, a leading professional in the field of adult dysphagia and assistant professor at Emerson College in Boston. For those of you not practicing in the field of swallowing, this episode will certainly ring some grad school bells as Dr. Griffin walks us through some swallowing bascs that include a refresher on the phases of swallowing and some tried and true strategies to support individuals with swallowing challenges (You guys remember the good ol' chin tuck, right?). Working in this area of our field already? You'll enjoy some powerful discussions on evidence-based, person-centered decision-making in dysphagia practice amongst several remaining resource and research limitations. Listen in and learn about the difference between restorative exercises and compensatory strategies, the why and how of tailoring intervention techniques to an individual's physiological impairments, and the role of technology in dysphagia care. You will no doubt find yourself following along with the maneuvers discussed, just make sure to swallow your coffee first!So, grab a plate of “minced and moist” snack foods and cozy up with Kate, Amy and Dr. Griffin for some nerdy swallow chat! You can learn more about Dr. Griffin here.Summary Written by Tanna Neufeld, MS, CCC-SLP, Contributing EditorLearning Outcomes1. Describe the difference between restorative exercises and compensatory strategies 2. Relate three restorative treatment techniques to the targeted physiological impairment3. Identify two devices used in dysphagia rehabilitationReferencesBhutada, Ankita M., et al. “Factors Influencing Initiation of Pharyngeal Swallow in Healthy Adults.” American Journal of Speech-Language Pathology, vol. 29, no. 4, 2020, pp. 1956–1964., doi:10.1044/2020_ajslp-20-00027.Humbert, Ianessa A., et al. “Swallowing Kinematic Differences Across Frozen, Mixed, and Ultrathin Liquid Boluses in Healthy Adults: Age, Sex, and Normal Variability.” Journal of Speech, Language, and Hearing Research, vol. 61, no. 7, 2018, pp. 1544–1559., doi:10.1044/2018_jslhr-s-17-0417.Martin-Harris, Bonnie, et al. “MBS Measurement Tool for Swallow Impairment—MBSImp: Establishing a Standard.” Dysphagia, vol. 23, no. 4, 2008, pp. 392–405., doi:10.1007/s00455-008-9185-9.Valenzano, Teresa J., et al. “Respiratory–Swallow Coordination in Healthy Adults During Drinking of Thin to Extremely Thick Liquids: A Research Note.” Journal of Speech, Language, and Hearing Research, vol. 63, no. 3, 2020, pp. 702–709., doi:10.1044/2019_jslhr-19-00163.OTHER REFERENCE ON LAPTOPOnline Resources:IOPI: https://iopimedical.comEMST (Expiratory Muscle Strength Training): https://emst150.com/IDSI (International Dysphagia Diet Standardization Initiative): https://iddsi.org/ Disclosures:Lindsay Griffin Financial Disclosures: Lindsay is an employee of Emerson College. Non-financial: Lindsay is a member of ASHA SIG 13 and the Dysphagia Research SocietyKate Grandbois financial disclosures: Kate is the owner / founder of Grandbois Therapy + Consulting, LLC and co-founder of SLP Nerdcast. Kate Grandbois non-financial disclosures: Kate is a member of ASHA, SIG 12, and serves on the AAC Advisory Group for Massachusetts Advocates for Children. She is also a member of the Berkshire Association for Behavior Analysis and Therapy (BABAT), MassABA, the Association for Behavior Analysis International (ABAI) and the corresponding Speech Pathology and Applied Behavior Analysis SIG. Amy Wonkka financial disclosures: Amy is an employee of a public school system and co-founder for SLP Nerdcast. Amy Wonkka non-financial disclosures: Amy is a member of ASHA, SIG 12, and serves on the AAC Advisory Group for Massachusetts Advocates for Children. Time Ordered Agenda:10 minutes: Introduction, Disclaimers and Disclosures20 minutes: Descriptions of the difference between restorative exercises and compensatory strategies 15 minutes: Descriptions of restorative treatment techniques to the targeted physiological impairment 10 minutes: Descriptions of devices used in dysphagia rehabilitation 5 minutes: Summary and ClosingDisclaimerThe contents of this episode are not meant to replace clinical advice. SLP Nerdcast, its hosts and guests do not represent or endorse specific products or procedures mentioned during our episodes unless otherwise stated. We are NOT PhDs, but we do research our material. We do our best to provide a thorough review and fair representation of each topic that we tackle. That being said, it is always likely that there is an article we've missed, or another perspective that isn't shared. If you have something to add to the conversation, please email us! Wed love to hear from you!__SLP Nerdcast is a podcast for busy SLPs and teachers who need ASHA continuing education credits, CMHs, or professional development. We do the reading so you don't have to! Leave us a review if you feel so inclined!We love hearing from our listeners. Email us at info@slpnerdcast.com anytime! You can find our complaint policy here. You can also:Follow us on instagramFollow us on facebookWe are thrilled to be listed in the Top 25 SLP Podcasts!Thank you FeedSpot!

There's still a lot we don't understand about the science of leaky gut. Does it cause disease or is it a symptom? What's the best way to test for it? Which treatments actually work to repair it?  Today's guest is one of the best people to begin to answer these questions.  Dr. Camilleri is a renowned gastroenterology researcher and professor at the Mayo Clinic.  Tune in to hear about cutting-edge innovations and informed understandings around leaky gut testing and treatment.  If you have any additional questions you would like answered in the future, let me know in the comments!   Watch/Read Next… What is Leaky Gut: https://drruscio.com/what-is-leaky-gut/  Leaky Gut Suplements: https://drruscio.com/leaky-gut-supplements/  Probiotics for Stomach Issues: https://drruscio.com/probiotics-for-stomach  Learn more about Dr. Camilleri's work: https://www.mayo.edu/research/faculty/camilleri-michael-m-d-d-sc/bio-00026245    Timestamps 00:00 Intro  03:25 Dr. Camilleri's background with leaky gut 05:05 Bile-acid supplementation  07:20 The small intestine  11:07 The prevalence of leaky gut  14:25 Leaky gut & diseases 20:08 Leaky gut & inflammation 30:18 Treatment: Where to start  36:09 Biomarkers of leaky gut 48:53 Leaky gut testing  53:24 Gluten intolerance prevalence  59:52 Food elimination & reintroduction  01:04:47 Prebiotics & FODMAPs 01:15:26 Probiotics   Featured Studies  What to do about the leaky gut: https://pubmed.ncbi.nlm.nih.gov/34509978/ Leaky gut: mechanisms, measurement and clinical implications in humans: https://pubmed.ncbi.nlm.nih.gov/31076401/ Development and Validation of Test for "Leaky Gut" Small Intestinal and Colonic Permeability Using Sugars in Healthy Adults: https://pubmed.ncbi.nlm.nih.gov/33865841/  A case for improved assessment of gut permeability: a meta-analysis quantifying the lactulose:mannitol ratio in coeliac and Crohn's disease: https://pubmed.ncbi.nlm.nih.gov/35012471/  Food Emulsifiers and Metabolic Syndrome: The Role of the Gut Microbiota: https://pubmed.ncbi.nlm.nih.gov/35892789/ Food Additive Emulsifiers and Their Impact on Gut Microbiome, Permeability, and Inflammation: Mechanistic Insights in Inflammatory Bowel Disease: https://pubmed.ncbi.nlm.nih.gov/33336247/ Serum zonulin and its diagnostic performance in non-coeliac gluten sensitivity: https://pubmed.ncbi.nlm.nih.gov/32060130/ Psychological and Gastrointestinal Symptoms of Patients with Irritable Bowel Syndrome Undergoing a Low-FODMAP Diet: The Role of the Intestinal Barrier: https://pubmed.ncbi.nlm.nih.gov/34371976/  Probiotics fortify intestinal barrier function: a systematic review and meta-analysis of randomized trials: https://pubmed.ncbi.nlm.nih.gov/37168869/  Randomised placebo-controlled trial of dietary glutamine supplements for postinfectious irritable bowel syndrome: https://pubmed.ncbi.nlm.nih.gov/30108163/    Get the Latest Updates Facebook - https://www.facebook.com/DrRusciodc Instagram - https://www.instagram.com/drrusciodc/ Pinterest - https://www.pinterest.com/drmichaelrusciodc    DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment. Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g  *Full transcript available on YouTube by clicking the “Show transcript” button on the bottom right of the video.

NOTE: This episode is a rerun of a previously published episode. Get .1 ASHA CEU hereEpisode SummaryDɪsfeʒə? Dɪsfɑʒə? Təmeto, təmɑto? That is one of the many questions tackled in this week's episode with Dr. Lindsey Griffin, a leading professional in the field of adult dysphagia and assistant professor at Emerson College in Boston. For those of you not practicing in the field of swallowing, this episode will certainly ring some grad school bells as Dr. Griffin walks us through some swallowing bascs that include a refresher on the phases of swallowing and some tried and true strategies to support individuals with swallowing challenges (You guys remember the good ol' chin tuck, right?). Working in this area of our field already? You'll enjoy some powerful discussions on evidence-based, person-centered decision-making in dysphagia practice amongst several remaining resource and research limitations. Listen in and learn about the difference between restorative exercises and compensatory strategies, the why and how of tailoring intervention techniques to an individual's physiological impairments, and the role of technology in dysphagia care. You will no doubt find yourself following along with the maneuvers discussed, just make sure to swallow your coffee first!So, grab a plate of “minced and moist” snack foods and cozy up with Kate, Amy and Dr. Griffin for some nerdy swallow chat! You can learn more about Dr. Griffin here.Summary Written by Tanna Neufeld, MS, CCC-SLP, Contributing EditorLearning Outcomes1. Describe the difference between restorative exercises and compensatory strategies 2. Relate three restorative treatment techniques to the targeted physiological impairment3. Identify two devices used in dysphagia rehabilitationReferencesBhutada, Ankita M., et al. “Factors Influencing Initiation of Pharyngeal Swallow in Healthy Adults.” American Journal of Speech-Language Pathology, vol. 29, no. 4, 2020, pp. 1956–1964., doi:10.1044/2020_ajslp-20-00027.Humbert, Ianessa A., et al. “Swallowing Kinematic Differences Across Frozen, Mixed, and Ultrathin Liquid Boluses in Healthy Adults: Age, Sex, and Normal Variability.” Journal of Speech, Language, and Hearing Research, vol. 61, no. 7, 2018, pp. 1544–1559., doi:10.1044/2018_jslhr-s-17-0417.Martin-Harris, Bonnie, et al. “MBS Measurement Tool for Swallow Impairment—MBSImp: Establishing a Standard.” Dysphagia, vol. 23, no. 4, 2008, pp. 392–405., doi:10.1007/s00455-008-9185-9.Valenzano, Teresa J., et al. “Respiratory–Swallow Coordination in Healthy Adults During Drinking of Thin to Extremely Thick Liquids: A Research Note.” Journal of Speech, Language, and Hearing Research, vol. 63, no. 3, 2020, pp. 702–709., doi:10.1044/2019_jslhr-19-00163.OTHER REFERENCE ON LAPTOPOnline Resources:IOPI: https://iopimedical.comEMST (Expiratory Muscle Strength Training): https://emst150.com/IDSI (International Dysphagia Diet Standardization Initiative): https://iddsi.org/ Disclosures:Lindsay Griffin Financial Disclosures: Lindsay is an employee of Emerson College. Non-financial: Lindsay is a member of ASHA SIG 13 and the Dysphagia Research SocietyKate Grandbois financial disclosures: Kate is the owner / founder of Grandbois Therapy + Consulting, LLC and co-founder of SLP Nerdcast. Kate Grandbois non-financial disclosures: Kate is a member of ASHA, SIG 12, and serves on the AAC Advisory Group for Massachusetts Advocates for Children. She is also a member of the Berkshire Association for Behavior Analysis and Therapy (BABAT), MassABA, the Association for Behavior Analysis International (ABAI) and the corresponding Speech Pathology and Applied Behavior Analysis SIG. Amy Wonkka financial disclosures: Amy is an employee of a public school system and co-founder for SLP Nerdcast. Amy Wonkka non-financial disclosures: Amy is a member of ASHA, SIG 12, and serves on the AAC Advisory Group for Massachusetts Advocates for Children. Time Ordered Agenda:10 minutes: Introduction, Disclaimers and Disclosures20 minutes: Descriptions of the difference between restorative exercises and compensatory strategies 15 minutes: Descriptions of restorative treatment techniques to the targeted physiological impairment 10 minutes: Descriptions of devices used in dysphagia rehabilitation 5 minutes: Summary and ClosingDisclaimerThe contents of this episode are not meant to replace clinical advice. SLP Nerdcast, its hosts and guests do not represent or endorse specific products or procedures mentioned during our episodes unless otherwise stated. We are NOT PhDs, but we do research our material. We do our best to provide a thorough review and fair representation of each topic that we tackle. That being said, it is always likely that there is an article we've missed, or another perspective that isn't shared. If you have something to add to the conversation, please email us! Wed love to hear from you!__SLP Nerdcast is a podcast for busy SLPs and teachers who need ASHA continuing education credits, CMHs, or professional development. We do the reading so you don't have to! Leave us a review if you feel so inclined!We love hearing from our listeners. Email us at info@slpnerdcast.com anytime! You can find our complaint policy here. You can also:Follow us on instagramFollow us on facebookWe are thrilled to be listed in the Top 25 SLP Podcasts!Thank you FeedSpot!

Fathers, often unsung heroes in the narrative of child development, play a pivotal role in shaping the health and well-being of their offspring. Scientific studies provide robust evidence that highlights the profound impact fathers have on the journey to healthy adulthood. Let's explore 10 reasons, each rooted in concrete statistics from reputable studies, that underscore the crucial role dads play, complemented by real-world examples that breathe life into the numbers.Join The Divorce Dadvocate Membership Community - FULL Episodes - Live Meetings – FREE Workshops & Courses – Private Discussion Groups & MORE! - https://thedivorceddadvocate.com/membership-tiers/How Are You Adjusting To Your Divorce? Find out in this quiz - http://www.thedivorceddadvocate.com/divorce-quiz.html*FREE Dads Guide To Divorce* How to survive and thrive during and after divorce: http://www.dadsguidetodivorce.comDon't suffer in silence! Get relief from the pain and confusion of your divorce and schedule your FREE, No Obligation Coaching Consultation - schedule a time directly into my schedule at www.TalkWithJude.com.Join other divorced dads who have experienced or are experiencing divorce in this FREE Divorced Dads Online Meetup Group - https://www.meetup.com/Divorced-Dads-Meetup-Group/Other Resources:The Divorced Dadvocate Website - http://www.TheDivorcedDadvocate.comThe Divorced Dadvocate YouTube Channel - https://www.youtube.com/watch?v=GeSwx-F8KK4&list=PLT4HyN5ishYJznK51205ESxGZ2d19YkBpThe Divorced Dadvocate Podcast - https://thedivorceddadvocate.buzzsprout.com/Divorced Dads Online Meetup Group - https://www.meetup.com/Divorced-Dads-Meetup-Group/The Divorced Dadvocate Facebook Group - https://www.facebook.com/thedivorceddadvocate/Music credit: Akira the Don Support the show

This week's podcast covers the controversial topic of fruit juice. Paul makes an argument for why you should include fruit juice in your diet without fearing glucose spikes or carb overload. He explains the benefits of carbohydrates in one's diet in the form of fruit, honey, and fruit juice. 00:06:00 Paul's food & autoimmune journey 00:12:00 Carbohydrates & insulin resistance/fasting glucose 00:19:05 Benefits of including carbohydrates in your diet 00:23:20 Should obese people or people with diabetes consume carbohydrates? 00:26:50 Sugar addiction & gut dysbiosis 00:31:50 Do blood sugar spikes increase glycation?  00:38:05 Research on different kinds of fruit juice 00:56:00 Why not to fear blood sugar spikes and blood glucose levels 01:00:00 Thoughts on NAFLD References: There are NO hidden dangers in fruit and honey: https://www.youtube.com/watch?v=dm9-DDoSqhM Effect of rice diet on diabetes mellitus associated with vascular disease: https://pubmed.ncbi.nlm.nih.gov/13591100/ Supplemental Watermelon Juice Attenuates Acute Hyperglycemia-Induced Macro-and Microvascular Dysfunction in Healthy Adults: https://pubmed.ncbi.nlm.nih.gov/34510203/ The Effect of Watermelon Juice Supplementation on Heart Rate Variability and Metabolic Response during an Oral Glucose Challenge: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9967111/ Watermelon Juice: a Novel Functional Food to Increase Circulating Lycopene in Older Adult Women: https://pubmed.ncbi.nlm.nih.gov/30756297/ Effects of red orange juice intake on endothelial function and inflammatory markers in adult subjects with increased cardiovascular risk: https://pubmed.ncbi.nlm.nih.gov/22492368/ Drinking orange juice increases total antioxidant status and decreases lipid peroxidation in adults: https://pubmed.ncbi.nlm.nih.gov/24476220/ Effect of orange juice intake on vitamin C concentrations and biomarkers of antioxidant status in humans: https://pubmed.ncbi.nlm.nih.gov/12936929/ Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413159/ Concord grape juice supplementation improves memory function in older adults with mild cognitive impairment: https://pubmed.ncbi.nlm.nih.gov/20028599/ Commercial Grape Juices Inhibit the in Vitro Oxidation of Human Low-Density Lipoproteins: https://pubs.acs.org/doi/abs/10.1021/jf9707952 Grape juice but not orange or grapefruit juice inhibits human platelet aggregation: https://pubmed.ncbi.nlm.nih.gov/10613766/ Purple grape juice improves endothelial function and reduces the susceptibility of LDL cholesterol to oxidation in patients with coronary artery disease: https://pubmed.ncbi.nlm.nih.gov/10477529/ The effects of pomegranate juice consumption on blood pressure and cardiovascular health: https://pubmed.ncbi.nlm.nih.gov/21457902/ Pomegranate juice: a heart-healthy fruit juice: https://pubmed.ncbi.nlm.nih.gov/19146506/ Anthocyanin/polyphenolic-rich fruit juice reduces oxidative cell damage in an intervention study with patients on hemodialysis: https://pubmed.ncbi.nlm.nih.gov/19064553/ Fruit juice consumption modulates antioxidative status, immune status and DNA damage: https://pubmed.ncbi.nlm.nih.gov/12667600/ Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213615/ Fructose, high-fructose corn syrup, sucrose, and nonalcoholic fatty liver disease or indexes of liver health: a systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/25099546/ Sponsors: Heart & Soil: www.heartandsoil.co Sign up for Animal Based Gathering 2023: animalbasedgathering.com  Make a donation to the Animal Based Nutritional Research Foundation: abnrf.org  Sacred Hunting: sacredhunting.com/PAUL, get $250 off your hunt Calima Salt: drpaulsalt.com, for a free bag of Calima Sea Salt Rhizal: https://rhizal.co/, use code PAUL for 10% off your purchase

Plants have the power to help restore your health—as long as you know how to use them! And thankfully, my friend Dr. Alan Christianson is back on the podcast to tell us exactly how to take advantage of nature's wisdom to help restore hormonal balance.  We kick off the episode by busting the myth that plants are a food to fear. On the contrary, Dr. Alan posits that thanks to a “full on arms race” in the plant kingdom, your body simply can't operate at its full capacity without them. And in his new book, The Hormone Healing Cookbook, you're going to learn exactly how to foster that connection. I chat with Dr. Alan about how he scoured the latest research to find ways that plants can promote hormone balance naturally, helping with symptoms ranging from insomnia to hot flashes to weight gain. As a lazy chef myself, I'm thrilled to report that he uncovered the ways humble, easy-to-use ingredients like oats, onions, figs, and beets can improve your health. (I'll admit there's one recipe that wouldn't be my personal fave, but tune in to see if it's your new go-to!)  He also shares a carb rule of thumb that will make it easier for you to make smart diet choices, and a totally free quiz that highlights the hormonal imbalances his recipes may help minimize. No matter the topic, Dr. Alan always has fascinating yet accessible info to provide—and this episode is no exception.  Full show notes: jjvirgin.com/foodquiz  Learn more about Dr. Alan Christianson here: https://www.drchristianson.com The Hormone Healing Cookbook: https://amzn.to/3qieVeY Episode 219: How to Lose Weight With Thyroid Disease With Dr. Alan Christianson: https://jjvirgin.com/main-podcast/thyroid-disease-dr-christianson-219/  Episode 242: What About Iodine and Breast Health? With Dr. Alan Christianson: https://jjvirgin.com/main-podcast/what-about-iodine-and-breast-health-ep-242/ Study: Rosemary's positive impact on cognitive function: https://pubmed.ncbi.nlm.nih.gov/21877951/ Study: Beets improve aerobic function: https://ncbi.nlm.nih.gov/pmc/articles/PMC5295087/ Study: Effect of Oat β-Glucan on Affective and Physical Feeling States in Healthy Adults: https://pubmed.ncbi.nlm.nih.gov/34062937/ Study: The effect of onions on visceral fat: https://pubmed.ncbi.nlm.nih.gov/31905615/ Study: Eating umami flavors to curb appetite: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6098010/ Dr. Alan Christianson talks about developing every single recipe in his book–and he delivers the apron picture he promised here: https://jjv.s3.amazonaws.com/Podcast/Dr+Alan+Christianson.jpg  Get Dr. Alan's Free Hormone Symptom Quiz - Learn which hormones likely cause symptoms and which foods can help : https://jjv.s3.amazonaws.com/Podcast/Dr+Alan+Christianson+Hormone+Healing+Cookbook+Quiz.pdf

Congying Chu and David Elmenhorst discuss their paper, “Total Sleep Deprivation Increases Brain Age Prediction Reversibly in Multisite Samples of Young Healthy Adults,” published in Vol. 43, Issue 12 of JNeurosci, with Editor-in-Chief Sabine Kastner. Find our upcoming webinar schedule here. With special guests: Congying Chu and David Elmenhorst Hosted by: Sabine Kastner On Neuro Current, we delve into the stories and conversations surrounding research published in the journals of the Society for Neuroscience. Through its publications, JNeurosci, eNeuro, and the History of Neuroscience in Autobiography, SfN promotes discussion, debate, and reflection on the nature of scientific discovery, to advance the understanding of the brain and the nervous system.  Find out more about SfN and connect with us on Twitter, Instagram, and LinkedIn.

So, you had a cheat day and kicked yourself out of ketosis.. Fear not, my Keto Khildern, Keto Kamp is here! Today you'll learn 5 tips, and super simple easy steps to get back into ketosis FAST! How fast? Within less than 24 hours! Sounds good to you? Then let's get started. First of all understand that it is not about the set back, it is about the get back. Getting yourself out of ketosis can actually be a good thing as long as you are keto adapted and metabolically healthy. A Keto Cheat Day doesn't need to be the end of all of your hard work so we're going to correct your minor misstep and get you back into ketosis, just as you were before. Everything is ON the way, not IN the way. Failure only exists if you give up. / / E P I S O D E   S P ON S O R S  EveryDay Dose Everything you love about coffee, none of what you don't — say goodbye to jitters, anxiety, crash, and digestive issues. https://everydaydose.superfiliate.com/KETOKAMP  (5 FREE Travel Packs + Free Frother applied) Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.  Get Keto Flex Book here: http://www.ketoflexbook.com  Get your seed oil card here: http://www.seedoilcard.com  Products Mentioned

Dads matter - even down to their corny puns. By continuously telling their children jokes that are so bad that they cause embarrassment, fathers may help their children to develop resilience to awkwardness.  https://texasrighttolife.com/the-power-of-dad-jokes-study-shows-they-can-help-kids-development/ Heartwarming story: NICU Nurse Goes Above and Beyond to Keep Family of Four Together, Adopts Teen Mom AND Her Preemie Triplets https://texasrighttolife.com/nicu-nurse-goes-above-and-beyond-to-keep-family-of-four-together-adopts-teen-mom-and-her-preemie-triplets/ —– Register your teen for Team Life Camp! Your high school student will hear awesome Pro-Life speakers, participate in fun activities, and make new friends! TexasRightToLife.com/Camp Donate now to support us and keep our efforts going: https://TexasRightToLife.com/Stand Get started and download the MyLifeAngels app today! Use "TRTL20" at checkout for 20% off: https://www.mylifeangels.com/ Fight big tech censorship and sign up for direct alerts! Text PROLIFE to 40237 Msg&data rates may apply. By participating, you agree to the terms & privacy policy (tandcs.us/trl) for recurring autodialed organization & donation messages from Texas Right to Life to the phone number you provide.    You can subscribe to the ProLife Podcast at: Apple Podcasts: https://podcasts.apple.com/us/podcast/prolife-podcast/id1612172721 Spotify: https://open.spotify.com/show/3povSwEEJ37aESIoeqPx2q Stitcher: https://www.stitcher.com/show/prolife-podcast Castbox: https://castbox.fm/channel/id4813902?country=us RadioPublic: https://radiopublic.com/prolife-podcast-6rmx3N Amazon Music: https://music.amazon.com/podcasts/1dea935a-608a-4fed-8174-427f256e9d72/prolife-podcast iHeart Radio: https://www.iheart.com/podcast/269-prolife-podcast-105028810/ Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9hbmNob3IuZm0vcy84MWRmNWIwYy9wb2RjYXN0L3Jzcw  And Pocket Casts: https://pca.st/9gmni47j   Or visit https://anchor.fm/prolifepodcast   FOLLOW US: Facebook - https://www.facebook.com/TexasRightToLife/ Instagram - https://www.instagram.com/txrighttolife/ Twitter - https://twitter.com/txrighttolife Website - https://texasrighttolife.com

We talk about nutrition, the human microbiome, and big data with Hannah Holscher, PhD, RD, director of the Nutrition and the Human Microbiome Laboratory, associate professor of Nutrition, Department of Food Science and Human Nutrition, Division of Nutritional Sciences, at the University of Illinois. Dr. Holscher's laboratory uses clinical interventions and computational approaches to study the interactions of nutrition, the gastrointestinal microbiome, and health. In addition to publishing in top nutrition journals, she also actively disseminates research findings in formats ranging from scientific presentations and webinars to podcasts, Twitter chats, blogs, and popular press articles. She also has affiliate appointments with the Institute of Genomic Biology, the National Center for Supercomputing Applications, and the Family Resiliency Center. Her research team aims to enhance human health through dietary modulation of the gastrointestinal microbiome. Her research on nutrition and the microbiome has been recognized by both local and national organizations with several awards, including the 2020 National Academy of Medicine Emerging Leader, and the 2021 American Society for Nutrition's Mead Johnson Young Investigator Award. She currently serves on The Journal of Nutrition editorial board and as an associate editor for Nutrition Research and Gut Microbiome. ◘ Related Links Dr. Holscher's Faculty Page bit.ly/41DH9Pe Dr. Holscher's Nutrition and Human Microbiome Laboratory bit.ly/3J3s6qJ Fecal and soil microbiota composition of gardening and non-gardening families bit.ly/3ZtMQgL Comparison of Microbiota Analytic Techniques bit.ly/3KLsBXM Diet Quality and the Fecal Microbiota in Healthy Adults in the American Gut Project bit.ly/3SBAvVK ◘ Transcript bit.ly/3Zxq8Ew ◘ This podcast features the song “Follow Your Dreams” (freemusicarchive.org/music/Scott_Ho…ur_Dreams_1918) by Scott Holmes, available under a Creative Commons Attribution-Noncommercial (01https://creativecommons.org/licenses/by-nc/4.0/) license. ◘ Disclaimer: The content and information shared in GW Integrative Medicine is for educational purposes only and should not be taken as medical advice. The views and opinions expressed in GW Integrative Medicine represent the opinions of the host(s) and their guest(s). For medical advice, diagnosis, and/or treatment, please consult a medical professional.

Our 'Ask a FasCat' episodes are always fun because we take your questions, give them some thought, and FasCat founder Frank Overton delivers advice on a wide range of topics. On this episode, we dig into HRV, weight training, weight loss, overcoming plateaus, dealing with post-event blues, which workouts to prioritize when traveling, and much more. Ready to move forward with your training? Head over to fascatcoaching.com and be sure to use the code”25podcast” to receive 25% off your first FasCat training plan. All our plans are backed by a 100% money-back guarantee and we have nearly 1,000 five-star reviews. Reference links mentioned in show: What to eat before early workouts:  https://fascatcoaching.com/blogs/training-tips/video-effective-fueling-for-early-morning-workouts Using your Powermeter for Weight Loss Training:  https://fascatcoaching.com/blogs/training-tips/using-your-powermeter-for-weight-loss What it takes to be a FasCat Coach, as relates to our Mission Statement and Core Values: https://fascatcoaching.com/pages/our-values What makes a good coach: https://fascatcoaching.com/blogs/training-tips/what-makes-a-good-coach Coach Jake's tip (and demonstration) on using Zwift to FtFP his way to 200 TSS on his training plan: https://fascatcoaching.com/blogs/training-tips/sweet-spot-tss-rides-indoors University of Queensland study 'A Validation of Six Wearable Devices for Estimating Sleep, Heart Rate and Heart Rate Variability in Healthy Adults' funded the Austrialian Institute of Sport: https://www.mdpi.com/1424-8220/22/16/6317/htm  

Have you had your G-BOMBS today? If you haven't, you will want to after the class. Since August 2015, world renowned, New York Times bestselling author, Joel Fuhrman, MD has been sharing evidence-based research about healing our bodies with a Nutritarian lifestyle. With lifestyle diseases on the rise, we need to figure out a way […] The post Joel Fuhrman, MD – Raising Children to Be Healthy Adults appeared first on LillianMcDermott.com.

Today: Interest rates shot up more than expected yesterday. Dr Moore says healthy adults should consider the risks associated with another shot. It's National Mac & Cheese Day and National Nude Day. Annoying things about being a guy. A drunk driver blames COVID. A woman is facing a huge fine over a 6" sub from Subway. Does your ex know your passwords? See omnystudio.com/listener for privacy information.

Description: An immersive reading ‘O could my wandering breeze-pinioned mind' by Henry Derozio with reflection on anxiety and therapyPoem:O! could my wandering, breeze-pinioned mind  True brotherhood in earthborn spirit find.  One that might ever on unflagging wings  Companion me in my imaginings,  One that from earth could take its earthliness.  And robe it with the mind's own light — 'twould bless  The wheeling of existence — we should rise  Like wild twin comets hurrying through the skies,  Or swift as starshoots dart into the chasms  Of earlier planets. These enthusiasms  Which ceaseless glow in my volcanic brain.  Because unshared, have ever brought me pain,  And left my mind in dark, despairing mood  To feel, and think upon its solitude. — ReferencesHenry Derozio: https://en.wikipedia.org/wiki/Henry_Louis_Vivian_Derozio Sonnet: https://scalar.lehigh.edu/derozio/sonnet-o-could-my-wandering-breeze-pinioned-mind?path=fakeer-of-jungheera-a-metrical-tale-and-other-poems-1828 Grech T, Marks A. Existential Suffering Part 1: Definition and Diagnosis. Fast Facts.  https://www.mypcnow.org/fast-fact/existential-suffering-part-1-definition-and-diagnosis/  Ma X, Yue ZQ, Gong ZQ, Zhang H, Duan NY, Shi YT, Wei GX, Li YF. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017 Jun 6;8:874.Coombs NC, Meriwether WE, Caringi J, Newcomer SR. Barriers to healthcare access among U.S. adults with mental health challenges: A population-based study. SSM Popul Health. 2021;15:100847.

Moderator Alice Gallo de Moraes, MD, and journal CHEST® authors Mohammad Alrawashdeh, PhD, MSN, and Chanu Rhee, MD, MPH, discuss the article, "Prevalence and Outcomes of Previously Healthy Adults Among Patients Hospitalized with Community-Onset Sepsis," which was published in the July issue. DOI: https://doi.org/10.1016/j.chest.2022.01.016

Healthy, young adults dropping dead and doctors are perplexed. Elon Musk accuses Twitter of being in default. Canada denies property rights are absolute. AND MORE!

Episode 95: Exercise Medicine. Exercise can be used as medicine if given at the right dose and frequency. Sapna and Danish explain some principles of exercise medicine. [Add brief summary for posting on website]Introduction: Is the monkeypox a hoax?   By Hector Arreaza, MD.  Today is May 27, 2022. Before we dig into exercise, I want to share some information about a trending topic.I remember my lectures on public health in medical school in the late 90s when my teachers taught me about the tremendous accomplishment of humanity in eradicating smallpox. The last natural outbreak of smallpox in the United States occurred in 1949, and the last case of smallpox was recorded in Somalia (Africa) in 1977. Until it was wiped out, smallpox had plagued humanity for at least 3000 years, killing 300 million people in the 20th century alone, but the World Health Organization declared smallpox eradicated in 1980. No cases of natural smallpox have happened ever since, and if you discovered a case of smallpox, I was told by my teachers, you would be awarded one million dollars by the WHO. I did my research online and I could not confirm that information, but I learned that the variola virus (smallpox virus) is kept only in two locations in the planet: the CDC in Atlanta, Georgia, United States and the VECTOR Institute in Koltsovo, Russia.  Why am I talking about smallpox? Because the monkeypox is a new trending topic in the media. Now as the COVID-19 panorama starts to look somehow comforting, monkeypox is starting to gain more attention in the media. Even the name “monkeypox” sounds terrifying. The CDC issued a health alert on May 20, 2022, about the most recent confirmed case of monkeypox in the United States, but this is not the first case of monkeypox in the US. In 2021 there were two travel-associated cases, and in 2003 there was an outbreak of 47 cases associated with imported small mammals. Cases of monkeypox have been identified in several non-endemic countries since early May 2022; many of the cases have involved men who have sex with men (MSM) without a history of travel to an endemic country. Cases of monkeypox outside of Western and Central Africa are extremely rare, and we hope they continue to be rare. Is monkeypox a hoax? Is it real? Only time will tell. For now, let's be optimistic and hope for a world free of dangerous pandemics. Whether monkeypox will continue to spread or not is still unknown. This is Rio Bravo qWeek Podcast, your weekly dose of knowledge brought to you by the Rio Bravo Family Medicine Residency Program from Bakersfield, California. Our program is affiliated with UCLA, and it's sponsored by Clinica Sierra Vista, Let Us Be Your Healthcare Home.[Brief music]This podcast was created for educational purposes only. Visit your primary care physician for additional medical advice.[Music continues and fades…] ___________________________Exercise Medicine. By Danish Khalid, MS4, and Sapna Patel, MS4, Ross University School of MedicineToday is May 12, 2022. D: Welcome back to our Nutrition Series! Thank you for joining us again! Nutrition is such a big part of medicine, it's the answer to many chronic diseases and yet it's the most neglected subject in medicine. Our goal here is to educate not only ourselves but our patients and bring awareness of this discrepancy we've created in medicine. S: If you're new to this series, I suggest you pause this and listen to the first few episodes as we build upon them each time. In our previous episode, we discussed how the term “diet” brings upon a negative connotation as well as explored various popular meal plans.  A: Exercise prescription. FITTE (Obesity Medicine Association): Frequency, Intensity, Time, Type, Enjoyment.  D: As healthcare professionals, time and time again we advise our patients “diet and exercise,” because that's what we were taught and research has backed for many years. It's so easily said, yet the words carry such weight. But what does that really mean? Well, that's what we're here to explore. At least the latter part, exercise.   S: extra fries? D:Or shall I say, “physical activity?” Again, just like the word “diet,” “exercise” has similar negative connotations. Thus, let's avoid saying “exercise” and resort to words such as “physical activity or workout.” Disclaimer: What we discuss here today is focused directly towards those who are beginners. For those of you who are more experienced, this may benefit as a reminder of the foundations.   A: Screen your patients. 95% of patients will benefit from exercise, and most do not need a special test. Only 5% of your patients may require additional testing.  S: So what is the best workout for me, you, or our listeners? Well, as simple as that sounds, it's not that simple. Especially nowadays, where information is at the tips of our fingers, it is so easy to get confused on how to start. But let's start by establishing your fitness goals. Do you want to lose fat, gain muscle, or gain muscle while losing fat?   S: Once you've figured that out, then it's all about small steps and achievable goals. Oftentimes, individuals start their journey to healthy living with unrealistic goals, hoping to achieve them within a few weeks or months when in actuality it takes longer. This often leads to falling off or reverting back to their unhealthy habits. But small tricks such as reducing the amount of sedentary behavior can do wonders. With technology ruling over our lives, we've adapted to this sedentary lifestyle, became comfortable and left physical activity behind. In fact, the National Center of Health Statistics found that only 26% of men, 19% of women, and 20% of adolescents meet sufficient activity levels.  D: So the first step: Move more, sit less. And for those with a busy lifestyle, some physical activity is better than none. According to the Physical Activity Guidelines published by the US Department of Health and Human Services, for substantial health benefits, adults should do: At least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic physical activity.Or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity. And muscle-strength training of moderate or greater intensity that involved all major muscle groups on 2 or more days a week.  S: How many of you understood that? What does this all mean? Let's break it down. The amount of time for exercise is self-explanatory, but what does moderate or vigorous intensity aerobic physical activity mean? Putting it in simple terms, aerobic physical activity means “cardio”. The level of intensity varies based on the activity you perform. Moderate-intensity activities include a brisk walk or walking on the treadmill at 2.5 to 4mph, playing double tennis, or raking the yard. Whereas, vigorous or high-intensity activities include jogging, running, carrying heavy groceries or objects upstairs, shoveling snow, or participating in a strenuous fitness class. You may have heard of the terms of: low-intensity steady state (LISS) cardio and high-intensity interval training (HIIT) cardio.  A: In general, if you're doing moderate-intensity activity, you can talk but not sing during the activity. Vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath. D: So what's the best cardio routine? LISS or HIIT? Well, there's a lot of potential options. In terms of the best form of cardio for fat burning, there's one thing you need to prioritize, that is preventing muscle loss. This enables your physique to dramatically improve as you lose weight.  S: Ok, give us the evidence. D: One study claimed that HIIT cardio workouts should be included due to its potential muscle sparing properties. HITT training can be done in a fraction of a time as LISS and is a great cardio workout to burn fat. Furthermore, the study  recommended performing lower body cardio workouts, rating bicycling as the most effective method of HIIT. However, HIIT is very demanding on the body as it may cause potential muscle recovery issues, which is why you should also combine it with a few LISS sessions per week as well. And one of the best methods of LISS include doing the stairmaster at 2.5 speed to 4. Furthermore, those looking for a fat burning effect should aim for an effective heart rate level during cardio. To keep it simple, those performing HIIT should aim to keep the heart rate 140-160 beats per minute and for LISS should aim for 110-130 beats per minute, keeping your heart rate elevated will optimize fat-burning effects from cardio.  S: When should you perform cardio? What's the best time? Well, studies have shown that the best time to perform cardio sessions should be when you're not strength training or right after. It was found that participants who performed cardio before strength training experienced greater muscle loss than those who performed it after, or when not strength training.  And while we're on this topic, let's address a myth regarding cardio: Sweating more does not equal more calories burnt. Each individual has a temperature setpoint for sweating. Once you meet that body temperature limit, you start to sweat as your body's way of cooling down. For example, those from the midwest or east coast deal with a colder climate. Their setpoint is lower than those on the west coast or where the climate is hotter year-round. Thus, these people sweat more than others and easier. D: How about those whose goals are to gain muscle? Is it the same or different? Don't worry we haven't forgotten about you guys. Although, going on a jog, or run, or riding a bike, is an effective way to help you burn some additional calories, and help you get into that hypocaloric state. It doesn't allow you to build lean muscle tissue to achieve the desired physique many of us want.  The only way to obtain that is by incorporating strength training into your regular exercise regimen. This is why the guideline, as mentioned earlier, recommends strength training in addition to cardio, notice the “AND”. Yes, I'm talking about hitting the weight on a regular basis.  S: Show me some more evidence. D: Multiple studies have compared diet alone versus diet + weight training and diet + weight lifting + cardio after. And every single time, those with weight training wins out, especially if it's the muscular physique you are looking to build. Now, don't overlook this subtle difference that all exercises are created equal, because it's not. Well, what training split should I follow then? Does it matter? The total body split, or push pull legs, or the “bro split”? You see, oftentimes people get confused as to which to choose, and that confusion can lead to no choice at all. Do whichever you like, but just make sure you're doing this, and here's the key: progressive overload. Adding more weight to allow more strength to build from workout to workout, or phase to phase. Or increasing metabolic overload or demand by keeping the rest time shorter and getting more work accomplished from workout to workout. Whatever strategy you choose, as long as you are striving to push yourself to a higher level of fitness and strength. That's going to do the job.   A: Use PT to assist you to design a good physical activity plan, depending on disability or limitations of movements.  S: Yup I agree, personally I choose to increase each set by at least 10-15lbs, and rest for 30 secs to 1 mins since my goal is to increase my strength and endurance.   You know what I've noticed, Danish? A lot of women refused to lift weights. They want to get fit and toned, but they don't want to look “bulky”. So, they skip the weights, and perform hours of cardio, or worse - they avoid exercising all together. A common misconception about heavy weight training, especially among women, is that lifting heavy weight will lead to a bulky looking physique. It's true that lifting heavy will promote hypertrophy in muscles leading to a size increase. However, the idea that it leads to a “bulky” look is untrue. The true culprit that leads to bulky physiques is fat accumulation. Excessive body fat is what causes both men and women to look bulky. The most important aspect of someone's physique is his or her body fat percentage. A good physique nearly always requires a fairly low body fat percentage to achieve. Lifting heavy can help accomplish this. D: What about the hormones?  S: Testosterone, or the lack thereof, is one of the main reasons that women won't get bulky from lifting weights. Testosterone is a natural anabolic steroid, which directly stimulates muscle growth. And, on average, women only have one seventh the amount of testosterone as men. So, as usual, that means women have to work harder. But it also means you don't really need to worry about bulking up. Heavy weight training has a plethora of benefits that can help develop muscle, shed fat, increase metabolism and ultimately lead to anyone's desired physique. D:Another question that gets asked a lot: which workouts will help me lose my belly fat? Should I do a lot more abdominal workouts? Although there's so much more to this question. The simple answer: None. You cannot specifically target belly fat. Your body has its own way of allocating fat distribution, different areas in men and women. Similarly, when you lose fat, you'll oftentimes notice different areas losing more fat first. Don't get discouraged and be patient. As the results will come. One advise, take weekly pictures for comparison. It is said and accepted by many that it takes 4 weeks for you to see your body change, 8 weeks for friends and family to notice, and 12 weeks for the rest of the world. So keep grinding.  And last but not least, it's important that we reiterate: physical activity only supports and aids your eating lifestyle. It will not combat a poor eating lifestyle. Proper eating habits are 80% (relative number). So keep your eating habits in check.  S:Well, that's all we've got for today. If you liked this and found this helpful, feel free to reach out and let us know. It's always a pleasure to hear from our listeners and motivates us to do more. And before we end this episode, we'd like to know: What do you want to hear about next? What questions do you have? Or something you don't completely understand? Let us know and we'd be happy to learn with you. Till next time. Take care! A: Email riobravoqweek@clinicasierravista.org  ____________________________ [Music to end: Your Choice]Now we conclude our episode number 95 “Exercise Medicine.” Sapna and Danish reminded us that the US Department of Health & Human Services recommends 150-300 minutes a week of MODERATE-intensity aerobic exercise AND  muscle-strength training 2 or more days a week. Most of your patients will benefit from exercise, only a minority may have contraindications to exercise, in such cases, make sure you perform a proper evaluation, even a cardiology referral, before sending them to the gym.This week we thank Hector Arreaza, Danish Khalid, and Sapna Patel. Audio edition: Suraj Amrutia. Thanks for listening to Rio Bravo qWeek Podcast. If you have any feedback, contact us by email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week! _____________________References:Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012 Aug;26(8):2293-307.Wisloff, Ulrik; Ellingsen, Oyvind; Kemi, Ole J.High-Intensity Interval Training to Maximize Cardiac Benefits of Exercise Training?, Exercise and Sport Sciences Reviews: July 2009 - Volume 37 - Issue 3 - p 139-146.Ratamess NA, Kang J, Porfido TM, Ismaili CP, Selamie SN, Williams BD, Kuper JD, Bush JA, Faigenbaum AD. Acute Resistance Exercise Performance Is Negatively Impacted by Prior Aerobic Endurance Exercise. J Strength Cond Res. 2016 Oct;30(10):2667-2681.Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, Tuuri A, Doberstein ST, Porcari JP. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med. 2015 Nov 24;14(4):747-55.Michael A. Wewege, Imtiaz Desai, Cameron Honey, Brandon Coorie, Matthew D. Jones, Briana K. Clifford, Hayley B. Leake, Amanda D. Hagstrom. The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Medicine, 2021.Demco, Sonja. “Why Women Will Not Get Bulky Lifting Weights.” Demcofitness, 21 Oct. 2019, https://www.demcofitness.com/single-post/Why-Women-Will-Not-Get-Bulky-Lifting-Weights. 

Today we finally get to jump into Restoration Theory! I am so excited to unpack for you an overview of Restoration Theory's take on what we need as children to develop into healthy adults. We have all been wounded, it is inevitable as we grow up in a broken world being raised by imperfect humans. As we press into where these wounds come from, instead of seeking blame we seek understanding. Through understanding we can begin to heal from these inevitable wounds and work to stop repeating the same destructive patters. This is Part 1 of this journey.    To find a Restoration Therapist: https://www.restorationtherapytraining.com/find-a-therapist/   If you want to go deeper with this content, make sure to grab a coaching session! Limited spots available. Email support@morningmama.co for rates.    Books on Restoration Theory:  https://www.restorationtherapytraining.com/books-and-articles/   Training for Therapists: https://www.restorationtherapytraining.com/overview/   RelateStrong Church Groups: https://boonecenter.pepperdine.edu/relatestrong/   Are you ready to set off on this journey of healing? Grab my FREE CHECKLIST to make sure you have everything you need! https://bit.ly/MMFreeChecklist   COMMUNITY--> http://bit.ly/MorningMamaCollective CONNECT--> support@morningmama.co INSTAGRAM-->@morningmamapodcast

Stress really does affect all aspects of our life. Weight gain, low energy, and hair loss are some of the symptoms of chronic stress. In this episode, Dr. Brandi will be breaking down acute vs. chronic stress, symptoms of  high stress, and tips to manage your stress. So grab your pen, and take notes, because this is going to be a good one.    2:00 What are hormones? 3:00 Acute stress vs chronic stress 5:47 Different ways to recognize stress 6:42 Symptoms of chronic stress 7:26 How does stress affect hormones? 10:37 Tips to manage your stress   Studies and Articles: 1. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/ 2. Effects of mindfulness meditation on serum cortisol of medical students:https://pubmed.ncbi.nlm.nih.gov/23724462/ 3. Exercise and circulating cortisol levels: the intensity threshold effect:https://pubmed.ncbi.nlm.nih.gov/18787373/   …………………….. Connect with Dr. Brandi on Instagram, Tik Tok, and Facebook @drbrandimoore.  Subscribe to my Youtube channel here!  Get my free mini-ebook: The Pretty Healthy Guide to Detox here Click here to sign up for the Birth Control Breakdown, a free webinar where I will be breaking down the different types of birth control options.  To work with Dr. Brandi head to www.drbrandimoore.com.

Jamie Elizabeth Thompson is a holistic sex and intimacy coach. Over the last decade, she developed numerous resources to support women, men, and couples with letting go of negative patterns around sex so they can design a hot and juicy sex life with soul-quenching intimacy. She has a background in neuroscience, sensual embodiment, tantric arts, and psycho-somatic and transpersonal psychology. Jamie has traveled the world teaching masterminds and speaking at events and with private clients about how to up-level their success and creativity through sexual transmutation. Remember: Mention me or this podcast and you'll save $200 off her programs! Website: www.JamieElizabethThompson.com Course for women: www.awakeningyoureroticmuse.com Instagram: www.instagram.com/HolisticSexCoach Facebook: www.facebook.com/MissJamieElizabeth Awakening Your Erotic Muse course: https://www.awakeningyoureroticmuse.com Erotic Menu: https://jamieelizabeththompson.com/eroticmenu Book a free consultation call with her: https://jamieelizabeththompson.com/request-discovery-session ____________________________________________________________________ Follow me on Instagram @LongDistanceLoveBombs: https://www.instagram.com/longdistancelovebombs Each week, I share a personal story as well as my favorite books, tunes, articles, and ideas. Sign up for my weekly newsletter here: http://eepurl.com/T0l91. It's easy and takes five seconds. --- Send in a voice message: https://anchor.fm/longdistancelovebombs/message

Joe Biden is supposed to be the nice guy, but is it nice to call a potential voter fat just because he frustrated you with a difficult question? Then, the November jobs report is out, and the numbers look great for Trump. And since we're at virtually FULL employment, it's high time to kick the healthy, single adults off of food stamps. A new rule does that. Of course, AOC spins this as cruel policy from the Trump administration, but with an economy this strong, there is no excuse for not working.   Today's Sponsor:  Black Rifle Coffee is a veteran-owned and operated premium, small-batch, roast-to-order coffee company for people who love America. Wake up to America's coffee by going to https://blackriflecoffee.com/whb to receive 20% off your first order of any coffee products (including Black Rifle Coffee Club).     Connect with Miller on Social Media: https://twitter.com/MillerStream https://instagram.com/officialjonmiller https://www.facebook.com/whitehousebrief https://www.facebook.com/MillerStream/   > Sign up for my free daily email to find out what's really going on in the White House: https://blazetv.com/WHB  About the White House Brief on BlazeTV: Find out what the mainstream media ISN'T telling you about the Trump administration. BlazeTV White House correspondent Jon Miller braves The Washington Hit Squad to cut through the fake news.   About Jon Miller: Jon Miller is the host of "The White House Brief” on BlazeTV. He previously worked for Fox News, TheBlaze, and Mercury Radio Arts. In his time in media, Jon has actively fought against leftist bias and attacks against black conservatives like himself. Raised in a non-political household that valued a strong work ethic and individual responsibility, Miller was first introduced to conservatism by reading Whittaker Chambers, Friedrich Hayek, Russell Kirk, William F. Buckley Jr., Barry Goldwater, and Edmund Burke. While attending Columbia University, he joined the College Republicans, but found them to be “too liberal” and then worked as an assistant for Glenn Beck at Fox News Learn more about your ad choices. Visit megaphone.fm/adchoices