After running a successful Medical Billing business, Paula Martino refused to be ''managed" by her doctor and took on the challenge of fighting a rear liver disease, losing 55lbs., and curing herself of Osteoporosis. She became a Certified Optavia Health and Wellness Coach, creating a company dedicated to helping thousands of people lose weight and improve their lives. Paula's company, HEALTH 4 A LIFETIME, is made up of a network of people passionate about empowering Americans and the world to reclaim their health. Her program is rock solid, cost neutral, and yields amazing results quickly & safely.

Today, we are diving deep into a topic that affects millions of people worldwide – sarcopenia and sarcopenic obesity. These conditions not only impact our physical strength but also pose a significant threat to longevity. But fear not, we have you covered with 10 action steps to counteract them. Let's get started!"

https://calendly.com/crushyourmountain/shinrin-yoku-forest-bathing-event

Hashtags:

Welcome to the "Crush Your Mountain" podcast - the show that helps you unleash your full potential and reach new heights in personal growth. I'm thrilled to announce that on today's episode, we have a very special guest joining us: John Hobbs, aka "The Silver Fox."

At age 75, John is a true inspiration to us all. Despite facing numerous health challenges, including back surgery and heart surgery, John refused to let his age or setbacks define him. Instead, he turned to bodybuilding and fitness as a way to push his limits and take control of his health.

And his hard work paid off. This year, John won first place in a bodybuilding contest, proving that age is just a number when it comes to achieving our goals and living life to the fullest.

In this episode, we'll hear about John's incredible resilience, determination, and success story. So get ready to be inspired and motivated to crush your mountain with the wisdom and insights of "The Silver Fox" himself.

TODAY it's all about the breath, and breathing.

We're going to talk about the importance of breathing in wellness and we'll discuss an elephant in some folk's living room---bad breath! Specifically when someone's breath smells like sewer.

Breathing is the process of moving air in and out of the lungs. It involves the contraction and relaxation of various muscles and structures within the respiratory system.

References:

Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I-neurophysiologic model. The Journal of Alternative and Complementary Medicine, 11(1), 189-201.

Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayama breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical hypotheses, 67(3), 566-571.

Peng, C. K., Henry, I. C., Mietus, J. E., Hausdorff, J. M., Khalsa, G., Benson, H., & Goldberger, A. L. (2004). Heart rate dynamics during three forms of meditation. International Journal

Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical hypotheses, 78(5), 571-579.

Weitzberg, E., & Lundberg, J. O. (2013). Novel aspects of dietary nitrate and human health. Annual review of nutrition, 33, 129-159.

Vranich, P. (2016). Breathing for Warriors: Mastering the Techniques of Pranayama and Deep Breathing for Strength, Fitness, and Stress Relief. Penguin.

Cheng, Y. S., Lee, Y. L., & Chen, R. Y. (2017). Effects of yogic practices on health-related quality of life, mental health, and glucose regulation in middle-aged and older adults with metabolic syndrome: a randomized controlled trial. Evidence-Based Complementary and Alternative Medicine, 2017.

Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied Psychophysiology and Biofeedback, 40(2), 107-115.

Sources:

Mayo Clinic Staff. (2022). Bad Breath. Mayo Clinic. Retrieved from https://www.mayoclinic.org/diseases-conditions/bad-breath/symptoms-causes/syc-20350922

WebMD. (2022). Bad Breath. Retrieved from https://www.webmd.com/oral-health/guide/bad-breath

#breathwork; #mindfulness; #meditation; #wellness; #healthylifestyle

Type 2 diabetes (T2D) is a chronic metabolic disorder that occurs when the body becomes resistant to insulin or when the pancreas doesn't produce enough insulin. Insulin is a hormone that regulates glucose uptake and utilization in the body, and when there is insufficient insulin or resistance to insulin, glucose builds up in the bloodstream, leading to hyperglycemia or excess glucose in the bloodstream.

T2D is a significant global health issue, affecting more than 400 million people worldwide. The condition is associated with an increased risk of heart disease, stroke, kidney disease, and blindness, among other complications.

While there is no cure for T2D, research has shown that lifestyle changes and medication can help manage the condition, reduce complications, and even reverse the disease. Here are twenty ways to lower glucose without surgery and reverse T2D, based on the latest studies and research:

Weight loss:

Exercise:

Dietary changes:

The gut microbiome, which consists of trillions of microorganisms residing in our digestive tract, has been found to play a crucial role in regulating blood sugar levels. Studies have shown that imbalances in the gut microbiome, such as a lack of beneficial bacteria or an overgrowth of harmful bacteria, can contribute to insulin resistance and type 2 diabetes (1).

One way to improve the health of the gut microbiome is through diet. Foods that are high in fiber, such as fruits, vegetables, whole grains, and legumes, have been found to promote the growth of beneficial gut bacteria and improve blood sugar control (2). Probiotic-rich foods, such as yogurt, kefir, and fermented vegetables, can also help to increase the diversity and abundance of beneficial gut bacteria (3).

In addition, prebiotic foods, such as onions, garlic, leeks, asparagus, and bananas, can serve as food sources for the beneficial gut bacteria, promoting their growth and activity (4).

Here is a tasty recipe that incorporates some of these gut-healthy foods:

Rainbow Quinoa Salad

Ingredients:

1 cup cooked quinoa

1/2 cup diced red bell pepper

1/2 cup diced yellow bell pepper

1/2 cup diced cucumber

1/4 cup diced red onion

1/4 cup chopped fresh parsley

1/4 cup chopped fresh mint

1/4 cup crumbled feta cheese

2 tablespoons extra-virgin olive oil

1 tablespoon red wine vinegar

1 clove garlic, minced

Salt and black pepper to taste

Instructions:

In a large bowl, combine the quinoa, bell peppers, cucumber, red onion, parsley, and mint.

In a small bowl, whisk together the olive oil, red wine vinegar, garlic, salt, and black pepper.

Pour the dressing over the salad and toss to combine.

Top with crumbled feta cheese and serve.

Sleep: Sleep deprivation has been linked to insulin resistance and T2D. A study found that getting at least seven hours of sleep per night reduced the risk of developing T2D (7).

Vitamin D: Low levels of vitamin D have been linked to insulin resistance and T2D. A study found that supplementation with vitamin D improved insulin sensitivity and glucose control in patients with T2D (8).

Quit smoking

Fiber intake

Green tea

Cinnamon:

Tristan Kiddie is a Life and Mindset In Action Coach.

He specializes in helping people discover their truth strength, power, and direction in life. Trained under Cloe Madanes, Tony Robbins, and Mary Morrissey, and drawing from what has been shared by innumerable other mindset, action, and business leaders. He also finds that a lot of his clients are other coaches.

Having lived through severe and prolonged depression and kicked its butt. And going on to achieve many dreams and work successfully in many complex industries. He has traveled many parts of the world on Superyachts as an Engineer, and helped a large number of people break addictions, avoid and escape depression, and is now largely involved in higher energy aspect such as guiding people to discover, define, and create lives they truly love.

The fact that he did not have much support available to him during his journey back up from the lowest point gives him a true fire to be the support and help others be the support for people facing their darker times. The sense of value and achievement he receives helping other reach beyond that which they thought was even possible, is also a huge driver for him.

Meet Leslie Grady.

As a Physician Assistant, Leslie Grady spent years treating people for diseases caused by obesity. Now for the past 8 years as a health coach, she helps people PREVENT disease and even reduce medications, lose weight, and keep it off. This is not a diet, but a goof-proof, highly EFFECTIVE, clinically proven program for weight loss and maintenance. She guides clients through the plan with on-ongoingrsonal coaching. Using a SIMPLE 5&1 nutrition plan, she supports them to lose weight rapidly, without surgery or meds. Once they achieve their desired weight, they transition into the Maintenance plan- small habits improving motion, sleep and stress add up to make a big impact on health. We'll take a deep dive into the cause of obesity and what steps can be taken to reverse it. Also, stay to the end to hear a special announcement about my coaching practice. THIS IS IT FOLKS!!!