Lean-In's Podcast

What really happens to the body during menopause—and how can exercise help? 

In this episode, we unpack the powerful connection between menopause and movement. From muscle loss and metabolism shifts to bone health, brain fog, and belly fat, we break down the science behind what’s going on—and how staying active can make all the difference.

Tune in to learn how to stay strong, confident and clear during the menopause transition.

FOLLOW US:

Instagram - https://www.instagram.com/stonemedical

WORK WITH US:

Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com

Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/

Email: [email protected]

In this episode of LEAN IN: Change Your Size, Change Your Life, we explore one of the most overlooked pillars of health: social connection. Meaningful relationships don’t just boost your mood—they lower stress, reduce your risk of chronic disease, and support sustainable health changes. We break down the science behind why connection matters as much as diet or exercise and explain how loneliness can be as harmful as smoking or obesity. From protecting heart and brain health to improving immunity and mental well-being, strong relationships are a powerful form of preventive medicine.

You’ll hear why connection gets harder as we age, and what small steps one can take to help—from joining a walking group or working with a friend as an accountability buddy in fitness.  Connection buffers stress, strengthens immunity, supports mental health, and helps you stick with health goals. You don’t need a big network. What matters is quality, consistency, and emotional safety.

What’s one small way you could build or deepen a connection this week?

Tune in to learn about how to build your social network. Share your thoughts with us and subscribe to learn more!

FOLLOW US:

Instagram - https://www.instagram.com/stonemedical

WORK WITH US:

Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com

Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/

Email: [email protected]

 Aging well requires a holistic approach that includes movement, nutrition, cognitive engagement, and quality sleep. In this episode, we explore evidence-based strategies to help older adults maintain independence and vitality. We discuss the importance of strength and balance exercises like Tai Chi and resistance training, the role of protein and fiber in preventing frailty, and how home safety modifications can reduce fall risk. Plus, we dive into the impact of cognitive activities, sleep hygiene, and how decreasing the number of medications you take can help in the long-term. Tune in to learn practical steps for aging with strength, resilience, and confidence! 

 Cardio often gets a bad reputation in fitness circles, but is it really the enemy? In this episode of LEAN IN: Change Your Size, Change Your Life, we break down the science behind cardiovascular exercise, why it's essential for overall health, and how to incorporate it into your routine without overdoing it. We define moderate and vigorous intensity based on your maximum heart rate along with rate of perceived exertion. We discuss the enormous benefits of cardio—including heart health, blood pressure, brain function, and longevity—while addressing common misconceptions like "cardio kills your gains." Plus, we’ll share practical tips for making cardio enjoyable, whether you love running, mountain biking, hiking, or simply walking. If you've been avoiding cardio or wondering how much is too much, this episode is for you! 

 Your skin isn’t just your largest organ—it is a mirror of your overall health. In this episode, we uncover the intricate connection between lifestyle and skin, focusing on how exercise, nutrition, stress, and sleep play crucial roles in maintaining that healthy glow. We discuss the benefits of hydrating and moisturizing and provide tips to protect your skin from sun damage. We’ll also tackle topics like outdoor exercise, gear recommendations for minimizing skin issues, and how to safely navigate gyms and pools. Whether you’re battling breakouts, managing conditions like eczema, or just want to enhance your skincare routine around fitness, this episode offers actionable steps to make your skin thrive. Join us as we explore the role of sweating in detoxification and the impact of exercise on circulation and cellular repair, while sharing practical ways to keep your skin healthy, vibrant, and resilient from the inside out. 

 In this episode, we explore the science of metabolism—what it is, how it works, and how you can optimize it. Metabolism comprises your Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), and activity-related energy expenditure, including non-exercise activity thermogenesis (NEAT). NEAT refers to the energy you burn through daily movements like fidgeting, standing, and walking, which can significantly contribute to your total calorie expenditure, particularly for those with sedentary lifestyles. Factors such as age, genetics, body composition, and lifestyle heavily influence metabolism. Strength training helps build muscle, which increases BMR, while High-Intensity Interval Training (HIIT) enhances calorie burn during and after exercise. Nutrition plays a vital role too—protein has the highest thermic effect of food, and hydration is essential for maintaining metabolic efficiency.

Rather than drastic changes to metabolism itself, shifts in lifestyle, nutrition, and activity levels influence how efficiently it functions throughout life stages. Incorporating strength training and ensuring adequate protein intake are particularly important as we age to support muscle mass and overall metabolic health. Common beliefs, such as the idea that eating frequent small meals boosts metabolism or that taking one supplement can hack your metabolic speed, don’t hold up under scientific scrutiny. Instead, we discuss practical strategies for optimizing metabolism that are supported scientifically. While there are no quick fixes, sustainable habits can profoundly support your health and wellness goals. Tune in to learn how to work with your metabolism to feel and function at your best. 

In this episode we explore why investing in your health is as critical—if not more so—than building your 401K. Rising healthcare costs, the financial toll of poor health, and the time imbalance between managing finances and health all underscore the importance of prioritizing well-being. We discuss how small, consistent habits—like quality sleep, stress management, and regular exercise—compound over time to deliver both immediate benefits, like better energy and focus, and long-term gains, including longevity with vitality. Treat your health like a financial plan: set goals, create a “health budget,” and partner with a trusted advisor to stay on track. You wouldn’t skip investing in your 401K—don’t skip investing in yourself.
Tune in to learn about how to build your health portfolio today. Share your thoughts with us and subscribe to learn more!

FOLLOW US:
Instagram - https://www.instagram.com/stonemedical
https://www.instagram.com/coachingforbariatricsuccess

WORK WITH US:
Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com
Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/Email: [email protected]

In this episode we dive deep into the topic of inflammation, breaking down what it is, why it happens, and how it can impact your health. We explore the differences between acute and chronic inflammation—highlighting how acute inflammation helps heal injuries while chronic inflammation can contribute to diseases like diabetes, cancer, and heart disease. You'll learn about the lifestyle factors that fuel chronic inflammation, such as poor diet, stress, and lack of physical activity, as well as actionable steps to reduce it.

From adopting anti-inflammatory diets like the Mediterranean diet to incorporating stress management techniques, regular exercise, and even supplements like omega-3 fatty acids, we share a comprehensive guide to managing inflammation.
Tune in to take control of this vital aspect of your health and feel better in your body. Share your thoughts with us and subscribe to learn more.
FOLLOW US:
Instagram - https://www.instagram.com/stonemedical
https://www.instagram.com/coachingforbariatricsuccess

WORK WITH US:
Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com
Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/
Email: [email protected]

In this episode, we dive into non-scale victories (NSVs)—the meaningful milestones in your health journey that go beyond the number on the scale. What has changed in your life for the better? Maybe it’s better energy, improved sleep, or feeling stronger. Focusing on NSVs can boost long-term motivation and confidence, helping you appreciate the real, lasting changes in your health. We also discuss the pitfalls of focusing solely on the scale, which can lead to frustration and unsustainable habits. Celebrating NSVs helps you build a positive relationship with your body and keeps you focused on what truly matters.

Tune in to learn some non-scale victories you can look forward to on your health journey. Share your thoughts with us and subscribe to learn more!

FOLLOW US:
Instagram - https://www.instagram.com/stonemedical

WORK WITH US:
Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com
Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/
Email: [email protected]

In this episode, we explore why it’s so difficult to stay consistent with exercise and how you can make it easier to stick to a routine. We discuss Gretchen Rubin’s Four Tendencies and how understanding your personality can help tailor your approach to fitness. Whether you need external accountability (like an obliger) or you’re more self-motivated, knowing your tendency can guide you toward success. 

We also touch on the power of habit stacking—linking new behaviors with existing habits to create a seamless routine—and how moving your body in ways that are enjoyable or simple can help you stay consistent. The key is to make exercise feel less like a chore and more like a reward part of your day.

Tune in for practical advice, real-life examples, and tips on making fitness enjoyable and sustainable.

FOLLOW US:
Instagram - https://www.instagram.com/stonemedical

WORK WITH US:
Kendall Stone, MD of Stone Medical https://www.stonemedicaldpc.com
Email: [email protected] Phone: 720-819-6181

Geof Shuford of Phoenix Fitness and Coaching for Bariatric Success https://www.coachingforbariatricsuccess.com/
Email: [email protected]