ACE Master trainer and gerontologist Dr. Dianne McCaughey specializes in keeping older adults active. In this episode, she discusses scientifically proven fun and simple exercise strategies to reduce cognitive decline. Who doesn’t want to improve her memory?

Use this breathing technique to relieve stress and induce calm.

Holistic Nutritionist and Author of "The Hidden Messages in Food" Teri has her Masters degree in Exercise Physiology, completed a chef training program, and earned a PhD in Holistic Nutrition. She returns to the show to discuss her book, sharing how to develop and have a personal relationship with food. This episode is just in time for the holiday season!

During this holiday season, I would like to encourage you to explore your relationship with food by sharing these simple tips by Holistic nutritionist Teri Mosey.

Dr. Thalia Bishop was a previous guest on the podcast. She talked to us about how she navigates living with anxiety with integrity. Her episode was one of the top ten most popular episodes! She graciously agreed to return for this bonus update to share how she is doing and to share tips to ameliorate the symptoms of anxiety.

Teri Mosey has her Masters degree in Exercise Physiology, completed a chef training program, and earned a PhD in Holistic Nutrition. I reached out to Teri after reading her article in the IDEA Fitness Journal about the connection between food and chronic inflammation. The article is a beautifully written piece detailing why a plant-centered diet (one heavily focused on eating primarily fruits and vegetables) is not only best to prevent chronic diseases such as hypertension, diabetes, heart disease, but is also good for your gut.

According to a Harvard Health Publishing article, certain medications affect your balance (anti-depressants, heart medications, blood pressure lowering medications, diabetes medications…to name a few). More medications mean more side effects, increasing the risk of falling. This is especially worse in elders, whose bodies metabolize drugs differently with age. Adults over 65 have been reported to take at least three prescription medications in a month!

This information inspired this practice with my students - in a chair and at your kitchen counter… Be sure to wear comfortable clothes, practice in your sturdy shoes or bare feet (be safe!), and have water available to stay hydrated.

In the last episode of the Mindful Minute, we learned that light and consistent activity is good for people with type 2 diabetes - both aerobic and resistance exercises. If you haven’t listened to it, please go back. We practiced 1/2 squats in that episode. Let’s do knee raises today.

Rachel Lankester is the founder of Magnificent Midlife, an online hub and global community celebrating and empowering women in midlife and beyond. In this episode, Rachel shares her story about why she is such a passionate advocate of aging with grace.

Got diabetes? You need consistent movement in your life. A study for sedentary people with type 2 diabetes showed that 3 minutes of walking or resistance activities every 30 minutes improved glucose and other blood measurements. Let's practice half squats!