The ketogenic or “keto” diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. 

On today’s podcast, we break down a little research about this valuable way to eat. 

We discuss:

• How to ensure you are in true “Keto”
• When it would be most beneficial
• A few warnings regarding high-fat eating
• Maximizing the use of eating “Keto”

Next Steps:

Receive updates and learn more at:  AgingStrongLife.com
Send any questions or comments to: [email protected]
 
Previous Episodes Mentioned:

• Episode #10 Fat Loss Dieting Protocols (Part 1)
• Episode #11 Fat Loss Dieting Protocols (Part 2) 
• Episode # 13 Is Calorie Cycling a Good Choice for Me

References:

1. Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013 Aug;67(8):789.
2. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 Oct;110(7):1178-87.

In today's episode we answer the question, do you need to be motivated to be committed?

We dish up a snack-size episode to help stimulate your #FITMEFOREVER mindset! 

We toss around a just few kibbles on:

• How both fresh sparks and solid foundations can be encouraging
• How Community helps with both motivation & commitment
• And the ebb and flow of “feelings” 
• Embracing the freedom and leaning into both motivation and commitment

Next Steps:

Receive updates and learn more at:  AgingStrongLife.com
Send any questions or comments to: [email protected] 

We’ve all been there… you’re working out, eating healthy and feeling great. But, then you put on a pair of pants and they are SO TIGHT!! 

What they heck?! Why isn’t “it” working?!?

In this week’s episode, we talk openly about our experiences with this and WHY it happens.

We have all been there and it’s not actually BAD, but it’s definitely frustrating!! 

Here’s a few points we cover:

• Muscle vs Fat
• Why do we get bigger before getting smaller? 
• What should we expect? 

Next Steps:

Receive updates and learn more at:  AgingStrongLife.com
Send any questions or comments to: [email protected] 

What to do when you and your significant are out of sync in the health realm?  

This topic sure can get touchy!  Many of you tell us how hard it is to make changes when it seems like those around you couldn't care less.  Especially when it’s the love of our life!  

We get it... at different times it’s been challenging for us too!

We also know trying to exert change on an unwilling person is a recipe for disaster. 

And when we do, it leaves us feeling frustrated, unsupported, and unloving...Not exactly our best selves!

So can you have health goals even when your significant other doesn’t?   

We think so.  

Here are a few points we cover:

• How your health choices affect others paired with your expectations of them.
• The role of awareness, acknowledgment, and control play in our desire to change others. 
• How to apply what you’ve learned to communicate your desire to change YOU.
• How to flip the mindset to cultivate relational health

Next Steps:

Receive updates and learn more at:  AgingStrongLife.com
Send any questions or comments to: [email protected] 

Sleep is a beautiful thing, except when it’s NOT!

Even when life is good, everyone can experience sleep disruptions.

And the thing we know about sleep is...it is the foundation to your BEST SELF! 

So join us today for this bite-sized episode as we run through a Quick 5-point Inventory to help you uncover clues to a few common sleep disruptions.   It’s so actionable, you can queue it up for a regular listen!

Next Steps:

Receive updates and learn more at:  AgingStrongLife.com
Send any questions or comments to: [email protected] 

Is it wrong to want to change what you look like?
Gain more lean muscle... Lose body fat... 

Depending on where you look, some body positive experts are saying you can’t love your body AND desire any physical changes…. 

Others in the fitness industry claim there has to be some level of dissatisfaction in order to have change. 

Is there a right or a wrong way of thinking? 

Today, we open up a conversation around this topic. I’m confident it’s something you want to hear!

Next Steps:

Next Steps:
Receive updates and learn more at:  AgingStrongLife.com
Send any questions or comments to: [email protected] 

In today's episode we are talking about The Framework Of Change and what that looks like in your own fitness journey.

One of the most difficult pills to swallow is consistency. SO many of us struggle with trusting ourselves to execute our routines with confidence. 

Often times it’s not only about the end goal; but what you do to get there every single day. 

It’s okay to try something and realize it doesn’t work. It never means you’re failing. This is all about creating trust and gaining habitual skills that get you to your end goal!

Here's a few points that we cover today:

• What skills do I need to reach my goals?
• What does consistency look like?
• What does success actually mean?
• How can I surround myself with like-minded women?

Next Steps:
Receive updates and learn more at:  AgingStrongLife.com
Send any questions or comments to: [email protected] 

We’ve all been there… fully intending to take action towards goals only to find ourselves frustrated, feeling guilty and even ashamed after not making progress after a few months. 

In today's episode we are introducing the OMNI FIT Framework of Change. This Framework is a simple structure that we use to ensure that change happens successfully. 

In this episode we discuss:

• Identifying the need for change
• Planning and preparing for change
• Guilt and shame associated with change

If you have ever struggled to make lasting change in your life, this podcast is for you!!

Next Steps:

Receive updates and learn more at:  AgingStrongLife.com
Send any questions or comments to: [email protected] 

In today's episode, we dive into Part 2 of our CORE 4™ foundational principles of health.

In this episode we discuss:

• Movement for different stages & seasons of life.
• Lifestyle Framework that supports your desire for consistency
• Why community is critical for results
• And how the strong foundation of CORE 4™ provides freedom

Joy for your daily life is rooted in overall health.  Overall health is the result of a strong foundation.  And a strong foundation is built on solid cornerstones.

Are you ready to build for a lifetime?  

Next Steps:
Receive updates and learn more at:  AgingStrongLife.com
Send any questions or comments to: [email protected] 

In today's episode we introduce our foundational principles of health…. We refer to these as the #CORE4.

In this episode we discuss:

• The tenets of our CORE 4™ Philosophy
• How your Mindset impacts everything you do, but what you can do to control it
• Simples strategies around nutrition that set you up for success
• What might be a good strategy for you?
• What is a “lifestyle” strategy and how to approach the “lifestyle” mindset?
• Mental Chatter or Biofeedback, mindset reveals the difference
• How to flip the script to reset the temperature of your life
• The definition of Simple Nutrition
• A word about perfection and execution

If you are you ready to lay a strong foundation, start now with Episode #39

Next Steps:
Receive updates and learn more at:  AgingStrongLife.com
Send any questions or comments to: [email protected]