Deliberate Aging

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

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

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

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

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

Her purpose in life is two-fold:

1. Family

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

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

Her contact details are below:

(7) Facebook

(2) Instagram

www.facebook.com/DeliberateAging

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

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

What Is Meditation, Really? 

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

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

Styles of Meditation 

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

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

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

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

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

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

FAQ Section: Common Questions from Students 

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

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

Q: Do I have to close my eyes? 

Nope, not at all. 

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

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

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

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

 Closing and Integration 

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

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

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

www.facebook.com/DeliberateAging

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

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

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

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

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

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

www.facebook.com/DeliberateAging

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

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

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

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

a. Rucking 

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

b. Japanese Interval Walking 

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

c. Post-Meal Leisure Walking 

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

d. Pyramid Walking 

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

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

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

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

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

www.facebook.com/DeliberateAging

So... I have a confession to make. 

If you've been following me for a while, you probably know I’m all about health, nutrition, and wellness. It’s my passion, my work, my obsession—and yes, I genuinely do try to walk the talk. I eat well. I move my body. I prioritize sleep. I even meditate, which, let’s be honest, used to feel like sitting in silence wondering if I left the oven on. 

But there’s one piece of the wellness puzzle I thought I had handled… and it turns out, I didn’t. 

Stress management. 

I mean, I thought I was doing fine. I wasn't screaming into pillows or rage-cleaning the kitchen (at least not regularly). I kept things organized. I handled deadlines. I even penciled in “downtime” like a responsible adult with a color-coded planner. 

But then something happened that gently—and not so gently—reminded me I was not okay in the way I thought I was. 

My husband is from the Mediterranean island of Cyprus—sunny, beautiful, slow-paced Cyprus. If you’ve ever been, you know it’s the kind of place where people savor their coffee for hours. Where meals are events. Where “hurry” is not part of the cultural vocabulary. Most of his family still lives there, and we were invited to a wedding. He suggested we make it a two-week vacation. 

TWO. WHOLE. WEEKS. 

My initial reaction was a hard no. Two weeks away from work? From clients, projects, emails, routines? I literally said, “That’s impossible.” Like I was being asked to live on Mars for a month. 

But I sat with it. I talked to my boss. I rearranged some things. And eventually, I said yes. 

And let me tell you... 

Wow. 

I had no idea how stressed I actually was until I wasn’t. Until I was lying on a beach with zero agenda. Until I had conversations that weren’t about work or productivity or deadlines. Until I stopped checking the time every five minutes. 

That trip cracked something open in me. For the first time in a very long time, I felt peacefully unproductive. I didn’t feel guilty for resting. I didn’t feel anxious about the next thing. I just... existed. 

Okay, I’ve shared my confession… now I want to hear yours. 

What’s one thing you know is good for you—but you just haven’t been able to follow through on yet? Or maybe something you used to do really well, but life got messy and it fell by the wayside? 

It could be something as simple as skipping lunch breaks, avoiding movement because you’re “too busy,” or saying yes to things you’re secretly resentful about. We all have something. And honestly? Saying it out loud is the first tiny act of rebellion against burnout culture. 

So here’s what I’d love: Shoot me a DM. Drop a voice note. Share your story—big or small. And if you’re comfortable, let me share it anonymously in a future episode. Because this is how we unlearn hustle culture—together. 

Let’s make this a space where confessions lead to compassion, not shame. A space where self-awareness becomes collective momentum. And a space where you’re reminded that you're not alone—ever. 

So... what’s your confession? 

I’m listening. 

www.facebook.com/DeliberateAging

The May 28th issue of Vogue magazine contained an article on a diet they called “the glute diet”, and its become a much-talked about way of eating.  Especially since its summer in the US and people are anticipating trips to beaches where their glutes will be on full display. 

 When I first heard the phrase “glute diet,” I couldn’t help but laugh a little. Let’s be honest — the idea that we can eat our way to shapelier glutes sounds about as plausible as spot-reducing belly fat by doing a thousand crunches a day. We’ve been told for years: you can’t choose where your body stores or sheds fat. So why should your glutes be any different? 

But as I dug deeper, I realized the name might be a bit misleading — and perhaps even brilliantly strategic. It’s not about some magical food that targets your backside. Rather, the glute diet is a nutritional support system designed to enhance your fitness efforts, especially if your goal is a stronger, more lifted derriere. 

And we can’t talk about body transformation without confronting one core truth: you can’t out-exercise a bad diet. 

This principle has become something of a mantra in wellness circles, and it’s largely backed by science. According to Women’s Health, up to 80% of our health outcomes — from body composition to energy levels — are linked to what we eat. Exercise is powerful, no doubt. But if your plate is full of nutrient-deficient foods, even the best workout plan won’t get you far. 

The glute diet isn’t a miracle, but it is a thoughtful nutritional strategy.

Both Vogue and Women’s Health highlight an interesting feature of this diet: its focus on skin firmness. That’s not typically front-and-center in muscle-building conversations. Yet it matters. Collagen-rich foods, like bone broth or marine collagen supplements, may help reduce skin sagging and enhance tone, especially in areas like the glutes where fat and muscle meet. 

This plan champions water like it’s an elixir — and rightfully so. Proper hydration helps reduce bloating and water retention, a common complaint especially around the hips and thighs. It also aids in digestion and delivers nutrients where they’re needed most. 

But Can You Really Build Glutes on a Diet? 

Now here’s where it gets tricky. Building muscle requires fuel — not just protein, but carbs too. If you’re eating at a calorie deficit (meaning you burn more than you consume), your body doesn’t have enough to build anything. You may lose fat, sure. But adding mass? That won’t happen unless your body is in an anabolic (muscle-building) state. 

As Vogue rightly points out, this is where the glute diet feels a bit contradictory. Many of its sample meal plans hover just below maintenance calories — good for toning, not so great for growth. If you’re serious about developing those muscles, especially through resistance training, you’ll need to eat in a slight surplus and prioritize post-workout nutrition. 

Final Thoughts: It’s Not Just About the Glutes 

What started as a catchy phrase — “the Glute Diet” — turned out to be much more than a viral fitness trend. It’s a holistic approach that blends smart nutrition, strategic strength training, and mindful self-care to support not just a sculpted backside, but a stronger, more energized you. 

The Glute Diet: What to Eat For Your Best Buns Yet | Vogue 

The truth about the viral ‘Glute Diet’ – and what it really takes to build a bigger bum 

www.facebook.com/DeliberateAging

Understanding Macros: The Key to Balanced Nutrition 

Alright, let’s talk about food. Not just what we eat, but why it matters. Have you ever wondered why some people thrive on certain diets while others struggle? Or why the same meal might affect you differently as you age? Well, the answer boils down to macronutrients—commonly called macros. 

These aren’t just a trendy buzzword thrown around in fitness circles. Macros are the foundation of everything our body does. They fuel our energy, support muscle growth, keep our brain sharp, and impact our long-term health. Getting the right balance isn’t just about looking good—it’s about feeling good and staying strong through the years. 

So, whether you’re a fitness junkie, a health-conscious eater, or just someone who wants to understand food better, this is for you. Let’s break it all down in a way that makes sense. 

Think of macronutrients as the three major players in your diet: carbohydrates, proteins, and fats. Each plays a distinct role, and balancing them is key to your health. 

Carbs often get a bad rap, but they’re your body’s favorite source of energy. When you eat carbs, they’re broken down into glucose, which fuels everything—your brain, muscles, even basic bodily functions. 

Proteins are responsible for muscle repair, immune function, and countless other processes. 

Fats aren’t the enemy! They help with brain function, hormone production, and long-term energy storage. 

Balancing these three macros is crucial—too much or too little of any one can throw your body off. 

If you’ve ever tried a diet that eliminated an entire macro (hello, low-fat craze!), you may have felt sluggish, cranky, or just off. That’s because all three macros are essential. 

• Too few carbs? You might feel exhausted and have trouble concentrating. 
• Not enough protein? You could lose muscle mass and feel weak. 
• Avoiding fats completely? Your hormones and brain function may suffer. 

Balance matters, not just in the short term but for longevity. It’s about giving your body what it needs to perform at its best—not just today, but for the long haul. 

As much as we love consistency, our macro needs shift as we grow. 

• Childhood & Adolescence – Growing bodies need plenty of protein for development, and healthy fats for brain function. 
• Adulthood – Maintaining muscle mass and energy levels becomes a priority, meaning a balanced mix of all three macros is key. 
• Senior Years – Protein intake becomes even more crucial to prevent muscle loss. Seniors do not process protein as efficiently as in their younger years so adequate protein is essential for healthy aging.   Also, certain fats help with cognitive function and inflammation. 

So, how do you make sure you're eating the right mix of macros? 

• Listen to your body – If you're constantly tired or hungry, it might be a sign your balance is off. 
• Focus on whole foods – Processed junk makes it harder to meet your macro goals in a meaningful way. 
• Adjust based on activity level – Athletes may need more protein and carbs, while sedentary individuals require fewer overall calories. 
• Experiment & track – Some people thrive on different macro ratios. Find what works for you. 

The key is not following rigid trends but understanding your body's unique needs. And, of course, you can find a registered dietician to help you.

Personally, I have never paid much attention to macros so I have enlisted the help of a registered dietician to help me. 

www.facebook.com/DeliberateAging

Today I am joined by  Claire Nicolaou, an inspiring British lady who is not slowing down as she ages.

She has always been very active.  She ran the NYC in 2011 as a way to celebrate her 40th birthday.

Today at the age of 52, she is still active but does  weight training, yoga and hiking rather than running marathons.

She learned to play the guitar in her forties as a way to help her cognitive function.  Today still works full-time and plays guitar as her side-hustle.   She ensures that she factors in time for herself every day so that she maintains a good work-life balance.

She is an active volunteer.  Age U.K. is where she devotes time to help elderly people to avoid loneliness and feelings of isolation.

She wants to age well and does things such as exercise, intermittent fasting, avoiding ultra-processed food and walking outside to reduce stress.

She counts her blessings and is much happier at the age of 52 than she was in her earlier years.

www.facebook.com/DeliberateAging

Welcome to today’s episode, where we’re diving deep into something we all talk about—but don’t always practice: self-care. Since it's Mental Health Awareness Month, there’s no better time to reflect on why taking care of ourselves is not selfish, but essential. 

Now, let’s be real. When you hear "self-care," what comes to mind? Maybe it’s treating yourself to a fancy latte, spending the weekend at a spa, or binging an entire season of your favorite show in one sitting. And sure, those things can be self-care, but that’s just scratching the surface. 

Self-care isn’t just bubble baths and scented candles (though, hey, if those work for you, go for it!). It’s about the way we nurture our physical, mental, and emotional well-being. It’s about setting boundaries, resting when needed, fueling our bodies with good food, and—this one’s hard—giving ourselves permission to pause without guilt. 

Yet, here’s the kicker: we do feel guilty. Especially women. Society has conditioned us to prioritize others—to be caretakers, nurturers, problem-solvers. And somewhere along the way, we started believing that taking care of ourselves was indulgent, not necessary. But let’s flip the script. If we’re running on empty, how can we possibly show up for the people who depend on us? 

That classic airline rule—"put on your own oxygen mask first"—applies to life, not just flights. If we’re depleted, exhausted, and burned out, we’re no good to anyone. So today, we’re breaking down the science behind self-care, tackling the guilt, and—most importantly—giving you real strategies to prioritize yourself without apology. 

I want you to walk away from this episode feeling empowered. I want you to recognize that self-care isn’t selfish—it’s survival. 

Science proves that when you prioritize self-care, you’re actively improving your brain function, emotional stability, and even longevity. 

So the next time you feel guilty for taking time for yourself, remind yourself: this isn’t indulgence—it’s fundamental to your well-being. 

Personally, I try  my best to be mindful and incorporate self-care when needed.  For example, if I am having a tough day at work, I will try to find a few minutes to get up from my desk, stretch  my legs and look out a window.  I often get tension headaches from staring at my laptop for extended periods of time so I find that looking out the window help my eyes to relax, actually it helps my whole body relax. 

And I do feel better when I eat healthy meals, sleep well and move my body daily with some exercise.  Do I  make this happen every day, nope, but I do my best and that’s all that matters. 

What Is Self-Care and Why is It Important?

The Connection Between Self-Care and Mental Health | Psychology Today

Why is Self-Care Important? | SNHU

www.facebook.com/DeliberateAging

Can we keep playing sports such as soccer and tennis as we age?  Ultimately, staying active in sports is possible at any age—it’s all about making the right modifications to match your body's needs. 

One of the most effective ways to maintain health, mobility, and independence as we age is strength training.   Some of the benefits include:

1. Preserving and Building Muscle Mass 

2. Strengthening Bones and Preventing Osteoporosis 

3. Supporting Metabolism and Weight Management 

4. Preventing Chronic Diseases: Heart Disease and Diabetes 

5. Improving Balance, Coordination, and Mobility 

6. Boosting Mental Health and Cognitive Function 

7. Increasing Independence and Quality of Life 

Starting in our 30s, muscle mass and bone density gradually decline, a process that accelerates in our 50s and beyond. This natural change, known as sarcopenia, contributes to frailty and reduced mobility. The good news? Strength training combats these effects, helping individuals stay strong and active while also protecting against chronic diseases. 

Many assume resistance training is reserved for athletes or younger individuals, but research consistently proves that older adults benefit significantly from regular weightlifting exercises.   The good news is that it's never too late to start lifting weights and building muscle.

Aging doesn’t mean slowing down—it means adapting. Staying active through modified sports and strength training leads to greater mobility, independence, and disease prevention. Whether you're adjusting your approach to soccer, refining your tennis skills, or picking up weights for the first time, movement remains the key to living life to the fullest. 

Investing in strength training today is an investment in your future independence. The muscles you build now will support you in maintaining your ability to perform everyday tasks with ease—whether it’s carrying your own groceries, lifting a heavy suitcase, or picking up your grandchildren for a warm hug. Strong legs and a stable core mean you’ll navigate stairs confidently, and resilient upper-body strength ensures you can reach, lift, and move through life without relying on assistance. Aging is inevitable, but losing independence doesn’t have to be. By prioritizing strength training, you empower yourself to age actively, gracefully, and on your own terms. 

Personally, I prefer exercises such as yoga, pilates and dance; however, I make time for strength training every week so that I can maintain my independence as I age.  I feel like its a small price to pay now to ensure that I can fully enjoy my later life. 

Stay strong, stay moving, and embrace the journey of aging with confidence! 

 Building Muscle Mass After 50

Weight lifting at older ages builds muscle and mobility - The Washington Post 

www.facebook.com/DeliberateAging