Chapter X with Michael Kay

Can eating specific foods help with brain health? The latest research says yes. 

A new study found that following the MIND diet—a combination of the Mediterranean diet and the DASH diet—can help reduce our risk of Alzheimer’s disease and dementia. In this episode, we’ll hear from an expert on aging about how to keep our brain healthy.

Today I’m joined by Dr. Quinn Kennedy, Director of Aging Research at neuroFit. She earned a PhD in Psychology and completed postdoctoral training in Cognitive Aging, both at Stanford University. Her latest project is an online webinar series that illustrates why cognitive boosting activities should be incorporated into your retirement plan.

Tune in to learn more about:

• What new research says about the best diet for your brain
• One of the best things you can for your eating habits
• A surprising finding about drinking one daily glass of wine
• Which food nutrients we need to eat more of after turning 60
• How our daily calorie need decreases with age

Connect with Quinn

Stanford Continuing Studies workshop

Maintaining Brain Health is Good for Your Wallet webinar series

Free diet and nutrition resources 

neuroFit

We exist in a time where humans are living longer than any other point in history. The average life expectancy has increased by almost ten years in the last century, but living a long life that’s also happy and healthy isn’t so common.

Today’s guest says the real secret to a longer, happier life is movement. Not exercise, but simple physical activity. I’m thrilled to have Ben Reuter, PhD join me to talk about the importance of healthspan—the length of time a person is free from major disease or injuries.

Ben teaches at a regional university near Pittsburgh, PA. He is a podcaster and personal trainer as well as a lifetime mover. He promotes the ethos, "Movement is a lifestyle, not just an activity, because movement is part of what makes life complete."

In this episode, we discuss:

• Lifespan vs. healthspan: why it matters most in your next chapter
• How exercise and movement are different (and why it matters)
• Simple ways you can add micro movement times into your day
• Why reprogramming our “normal” isn’t always enough
• Why you have to be honest with yourself about what’s realistic

www.fitlabpgh.com www.moving2live.comBen on LinkedIn

The cornerstone of living our lives as fully as possible starts with health and fitness. Without it, our wellbeing is limited. And one of the perks of leaving work behind is getting more time in our day to create an active lifestyle.

Stephen Hercy (aka Dr Fitness USA) was motivated by the idea of growing muscles at a young age. Today he is an International Body Designer, Body Transformation Mentor, Ergonomic Expert, and Postural Alignment Specialist. 

As Stephen explains, it’s important to have a program that addresses your body on different levels when you hit the gym. In this episode, he shares why strength training is the most sustainable way to slow down the aging process—and how building more strength can even improve our lives all the way into our 90s. 

Tune in as we discuss:

• How training can enhance good posture and balance in the body
• What men should be thinking about when it comes to everyday fitness
• The difference between cardio vs. strength training—and why it matters
• 3 key rules for increasing your strength and finding success in the gym
• The most important factor to consider before choosing a gym
• Which exercises are best for slowing down the aging process

DrFitnessUSA.com Call for a free consultation Dr Fitness USA on TikTok Dr Fitness USA on Instagram Dr Fitness USA on YouTube LinkedIn newsletter

When you’re thrust into the unexpected responsibility of becoming a primary caregiver, it’s hard to know what to do next. Nothing can prepare us for the role of providing non-professional caregiving support.

Sue Ryan has taken on the role of caregiver nearly a dozen times in her life. Throughout her experience, she’s learned lessons that challenged her beliefs, tested her character and developed her resilience. 

As a speaker and coach, Sue helps guide other caregivers on confidently navigating their caregiving journey. In this episode, we covered the challenges facing a family caregiver in addition to key tools that can help you navigate through some of life’s biggest transitions.

Tune in for our conversation on:

• Why knowing who you really are is more important than you might think
• What steps to take when you don't know where to start in caregiving
• What showing vulnerability looks like when you’re a caregiver
• Tips for taking care of yourself and preventing caregiver burnout
• One simple step to stop overthinking and get out of your head 

The Caregiver’s Journey Online Course

Update Your Beliefs So They Support – Not Sabotage – You Guide

https://sueryan.solutions

It’s natural to compare ourselves to others and assume that someone else has it a lot better than we do. But in reality, no matter how successful and happy another person seems on the outside, it often has very little to do with their inner state of mind.

Today’s guest had it all as he approached midlife: his family, marriage, and a thriving law practice. Stratton Horres was at the top of one’s game and successful by outward appearances, yet he felt deeply unfulfilled in life.

That’s when he embarked on a personal quest to discover his true self—and what would bring him happiness. Here’s the remarkable story of what led up to Stratton’s epiphany and the journey of self-discovery that followed.

Tune in to hear our conversation on:

• How a milestone birthday was the perfect catalyst for a change
• The reason why looking back at our past can help guide the future
• What happens when your career becomes your whole identity
• The power of questioning your personal beliefs and values
• Peeling back the “onion” of self-awareness and discovery
• How to cross-examine your life with a series of key questions

A funny thing happened on my way to my retirement by Stratton Horres

How to take a self-deposition to 'right' your future by Stratton Horres

www.StrattonHorres.com

Wilson Elser on Twitter

We all face trauma, adversity and stressful events in life. It’s how we cope with distressing experiences that can be the difference between living a meaningful life and mentally ‘checking out’ of yours. 

Today you’ll hear from a man who adapted to several life-changing situations—and emerged even stronger than before. For years he struggled with chronic health issues, addictions and low self-esteem. Then one day he had had enough and became willing to make a change. 

I’m honored to have Michael Harris share his story with us. Not only has he led a fascinating life filled with challenges, but he possesses an undeterred desire to live a full and meaningful life. The #1 bestselling book Falling Down Getting Up: A Story of Overcoming Life to Live is Michael’s story of dogged determination and a passion for life. 

Listen in to hear his message on:

• The monumental impact of his near-death experience at 12 years old
• Finding the valuable lessons learned from working in a job you hate
• Building a “rich life” — and why true wealth isn’t really about money
• The first steps to taking massive action by applying the law of GOYA
• How we can use quantum leaps to create the life we truly want

https://www.michaelbharris.com

Discovering your inner tigers—what your strongest natural talents and abilities are—and then finding out how to engage all your abilities is one of the easiest ways to get a faster return on your efforts.

It might also be a key component of finding fulfillment and thriving in your next chapter.

To demonstrate, I’m joined on the show this week by a man who built a unique tool that helps people identify their unique talents, so they determine the best routes to attain success both personally and professionally.

Steven Rudolph is the founder of Multiple Natures, a resource for finding your sweet spot in your next chapter. In this episode, he reveals why using your natural talents can help you find a greater connection to your life and the world around you.

Tune in to hear us discuss:

• Why Steven gave up his dream of becoming a rock star to start teaching
• Steven’s “Feed Your Tigers” process for getting people to a place of recognition
• The scientific reason why it’s harder to learn things as an adult vs. child
• Rediscovering your natural abilities and talents from your early years
• How you can better align your natural talents (aka your “tigers”)
• The reason why we often attribute specific problems to the wrong reasons
• How being in alignment with your nature can contribute to your health

www.FeedYourTigers.com

We are often told to pursue our passions in our professional lives. From childhood and onward, we hear the familiar tune of advice like, “Do what you love,” when it comes to our career.

Yet it’s rare to find people who’ve turned their passions into viable work. And I think you’ll find today’s guest truly inspiring. Dave Combs’ songwriting career began with the now popular standard, Rachel’s Song. 

Since then, he’s written over 120 songs and recorded 15 albums of soft, soothing, and relaxing instrumental music. From a career in technology to becoming a full-time musician in his own Chapter X, Dave shares his fascinating journey in today’s episode. 

Listen in to hear our conversation on:

• Revisiting his childhood passion as a second career choice 
• The story of how he entered his final chapter as a full-time musician
• One unique advantage of a long, slow transition into a new career
• How David took one recording and turned it into a sustainable business
• Finding fulfillment and happiness by bringing joy to others with music
• The greatest lesson we can take away from Dave’s success

https://CombsMusic.com

Ever noticed how different you feel depending on your surroundings? On the surface, it might sound woo woo, but there are decades of scientific research that suggests our bodies respond to cues in our environment.

Studies have found that our mood, health, happiness, and behavior are all impacted by our physical environment. Beyond that, they’ve found that certain elements in our physical space could actually make us more creative.

Architect Donald M. Rattner helps individuals optimize creativity by applying scientific research into the psychology of space. He is the author of the bestselling book, My Creative Space: How to Design Your Home to Stimulate Ideas and Spark Innovation, 48 Science-based Techniques.

Today Donald joins us on the Chapter X show to share how to apply these findings to our own physical spaces—and make ourselves more creative. 

We discussed:

• The effect that your environment has on your mental and physical states
• How physical spaces affect our ability to think creatively and innovate
• Why the concept of design is much more accessible than you might realize
• Science-backed reasons why we should tune into our surroundings

• How most of us are losing a connection to physical nature (and why it matters)

• The impact of a messy vs. neat environment on how we generate new ideas

My Creative Space: How to Design Your Home to Stimulate Ideas and Spark Innovation

https://donaldrattner.com

Donald on LinkedIn

Have you ever had a lifelong dream? As you grow older, you might wonder if it’s time to let that old dream go, but the truth is, age doesn’t matter for most goals. If you still feel that spark within yourself, it might be time to dust yourself off and pick your dream back up.

Today you’ll hear from a man who proves it’s never too late to fulfill a lifelong passion. Jon DiSavino has always identified as an actor but put his acting dreams on the back burner to raise his daughter. 

When retirement came knocking on the door, that dream was still calling his name. In this episode, Jon shares how we can make our dreams a reality by taking charge—and piloting our lives in a way that brings us the most joy and satisfaction. 

Listen in to hear his message on:

• How technology reshaped Jon’s approach to launching his second act
• Why acting can be therapeutic for someone with a shy personality
• The power of failure and getting back up when you fall down
• A significant moment of revelation that was 67 years in the making
• How a creative project opened Jon’s mind up to new possibilities