Welcoming Wellness and Wisdom

Looking for that fountain of youth for living a longer and healthier life? If so, in this episode we delve into the latest insights on longevity and explore the fascinating science and practical tips from Dr. Peter Attia's groundbreaking book, Outlive: The Science and Art of Longevity. In here, he shares evidence-based strategies for optimizing health and preventing chronic disease.

Debbie and Dave highlight some of the components that are crucial to longevity outlined in the book such as exercise, a balanced diet, quality sleep, and emotional health. Exercise improves your circulation and brain function, while a well-rounded diet, including good quality protein, healthy fats, and caloric restriction, can help you maintain muscle mass and overall health. Prioritizing your sleep and creating a consistent routine promotes physical and cognitive performance. Your emotional health is just as vital as addressing issues like depression or trauma and can contribute to your overall well-being. By focusing on all of these areas together, you can work toward a fulfilling, active, and healthy life and that fountain of youth that we all strive for.

Thank you for following and sharing this podcast! Have questions or want to work with us to restore a healthy and natural balance into your life? Check out our website at https://debbie-mccarthy.com and subscribe to our Monday newsletter with inspiration, healthy tips and recipes, and meditations to carry you through your week. Sign up for a complementary 30-minute coaching session.

You can also reach out to us directly at [email protected] We'd love to hear from you!

Helpful Links:

Outlive: The Science and Art of Longevity by Dr. Peter Attia

Articles on best work out apps:

For women: https://www.womenshealthmag.com/fitness/g21971119/best-workout-apps-for-women/

For men: https://www.si.com/showcase/fitness/best-workout-apps-for-men

Smart Watch that measures VO2 max:

https://www.amazon.com/Garmin-Forerunner-Easy-Running-Watch/dp/B01KPUHBK6?th=1

Great blog on VO2 max with charts for men and women based on age:

https://www.garmin.com/en-US/blog/fitness/whats-a-good-vo2-max-for-me/

Fasting for women by Dr. Mindy Pelz: https://drmindypelz.com/

Welcoming Wellness and Wisdom podcast episode - The Zen of Sleep: Mastering Sleep Habits for Optimal Well-Being

Our fav mattress: Purple Plus

Our fav sheets: Cozy Earth use discount code DrHyman for an additional 20%

For additional emotional and mental health support: Betterhelp.com

Best-selling author, publisher, teacher of self-affirmations and self-love: Louise Hay

Looking to spice up your life? If so, we'll be exploring the delicious world of home cooking and its incredible impact on our health and wellness. In this episode, we jump into the countless ways that cooking at home nourishes both our bodies and our souls. From the healing power of vibrant herbs and spices to the joy of creating meals from scratch, get ready to be inspired to embrace the art of home cooking and reap its bountiful benefits.

Debbie and Dave share family stories, fav recipes and tips for creating meals from your own hands. Sitting around the dinner table and eating a nutritious meal is a wonderful way to bond, pray, and nurture yourself with good, healthy food and lively conversation. We hope you are inspired to make a delicious meal from scratch for your family. Turn on some fun music, follow a recipe from a favorite chef, and get in the zone of cooking. It can be a real stress-reliever when you make it easy on yourself - plan your meals for the week, make a grocery list, and prep your food ahead of time so it cut up, marinated and ready to be cooked. Be sure to check out the helpful links section in the show notes for references made in the episode.

Thank you for following and sharing this podcast! Have questions or want to work with us to restore a healthy and natural balance into your life? Check out our website at https://debbie-mccarthy.com and subscribe to our Monday newsletter with inspiration, healthy tips and recipes, and meditations to carry you through your week. Sign up for a complementary 30-minute coaching session.

You can also reach out to us directly at [email protected] We'd love to hear from you!

Helpful Links:

NY Times Cooking – Best Weeknight Dinner Recipes

Food Network YouTube Channel – Ina Garten favorite recipes

Food Network YouTube Channel – Ina Garten full episodes

Food network – Ina Garten Scallops Provencal Recipe – serve over spinach

Simple Broiled Haddock Recipe – replace butter with olive oil for healthier variety

Terriyaki salmon recipe

With 2024 just around the corner, have you written down your goals and aspirations yet for the coming year? If not, then here are a few different approaches to goal setting that will keep you both focused and motivated to achieve your dreams.

Dave discusses his process that involves setting specific goals under different categories (health and wellness, fitness, career, finances, personal growth, etc.) and further listing actions under each goal to keep him focused. His method has evolved over the last 15 years and even includes key accomplishments, celebration of his wins, and the why behind each major goal. Dave follows pieces of Michael Hyatt's approach to goal setting. Michael is a best-selling author, speaker and CEO/Founder of Full Focus, a leadership development company. He believes you are not going to find satisfaction inside your comfort zone so it is essential to push yourself and take risks when setting your goals.

Debbie discusses her method of setting goals on a more general level as she follows the approach from the best-selling author and public speaker, Mike Dooley. He is known for his Notes from the Universe and Infinite Possibilities programs. And he coined the phrase "Thoughts become things". We create our own reality by how we think. Don't mess with the how you are going to achieve your goals, let the Universe do that for you as this Divine Intelligence knows exactly what is best. When you try to determine how you are going to achieve a goal, you shut down all of the wonderful possibilities that are available to you.

Step 1: Write your goals down.

Step 2: Take baby steps (mini actions) each day toward your goals.

Step 3: Visualize your life after your dreams/goals come true as if they came true last week or last month (you only need to do this for a few minutes a day).

Be sure to check out the resources below in the helpful links for additional information,

and also download our free goal-getter worksheet so you can jump into the New Year and achieve your wildest dreams!

Thank you for following and sharing this podcast! Have questions or want to work with us to address stress, anxiety, sleep, nutrition, relationship or career issues? Check out our website at https://debbie-mccarthy.com. On the home page you can register for our weekly newsletter containing health tips and inspirational messages to carry you through your week. You can also sign up for a complementary 30-minute life/health coaching session.

You can also reach out to us directly at [email protected] We'd love to hear from you! Happy Holidays!

Helpful Links

Mike Dooley official website

Michael Hyatt official website

Dr. Joe Dispenza – morning and evening guided visualization meditations for your future

Emotional Freedom Technique (Tapping) Blog from Debbie

Obtain your free goal-getter worksheet

With the holidays in full swing, do you find yourself a bit stressed out and overwhelmed, maybe even a little achy in some parts of your body? If so, this episode will unveil the many insights and benefits of developing a yoga and meditation practice. There is even a short muscle relaxation exercise to help you unwind after a long day. Yoga can help you slow down, breathe deeply, and connect to your body and spirit to hear its many subtle messages.

Debbie interviews Kendra Raymond, a Master Healer/Wellness Coach who uses a combination of yoga, traditional fitness modalities, body work, and other forms of energy healing to develop personalized programs for the unique needs of each of her clients. Using her keen intuition, knowledge of anatomy, a lifetime of experience working through her own injuries and ailments, and 12 years of one-on-one concierge wellness with clients, she will bring you to your personal balance with efficiency.

Be sure to check out the resources below in the helpful links for additional information and a discount on services.

Thank you for following and sharing this podcast! Have questions or want to work with us to address stress, anxiety, sleep, nutrition, relationship, or career issues? Check out our website at https://debbie-mccarthy.com. On the home page you can register for our weekly newsletter containing health tips and inspirational messages to carry you through your week. You can also sign up for a complementary 30-minute life/health coaching session.

You can also reach out to us directly at [email protected] We'd love to hear from you!

Helpful Links

Book yoga and others services with Kendra Raymond at https://metimehealingandwellness.com

Mention 'Welcoming Wellness and Wisdom' podcast and receive a 20% discount

Kendra's in person studio is located at 435 Newbury Street, Suite 202 Danvers, MA

Find Kendra on Instagram, facebook and twitter @metimehealing

Free 7-Day on-demand access to Kendra's on-line yoga sessions

Progressive Muscle Relaxation Exercise on YouTube

With Thanksgiving right around the corner, we'll be exploring the transformative power of positive thinking and appreciation in our lives. In this episode, we'll delve deep into the science, psychology, and real-life experiences of gratitude, and how it can positively impact our mental, emotional, and physical well-being.

Debbie and Dave explore some of their favorite authors and mentors who have deeply affected their way of looking at life. They also share practical tips for cultivating a gratitude practice and some inspiring stories on how positive thinking and gratefulness have changed lives.

We hope this episode helps you develop a more positive and thankful mindset for a healthier, happier, more productive life.

Thank you for following and sharing this podcast! Have questions or want to work with us to restore a healthy and natural balance into your life? Check out our website at https://debbie-mccarthy.com. On the home page you can register for our 10 Tips for Healthy Living Over 50 flyer and sign up for a complementary 30-minute coaching session.

You can also reach out to us directly at [email protected] We'd love to hear from you!

Helpful Links:

Fav Books:

The Leader Who Had No Title, Robin Sharma

The Monk Who Sold His Ferrari, Robin Sharma

The Power of Positive Thinking, Norman Vincent Peale

The Power of Intention: Learning to Co-Create Your World Your Way, Wayne Dyer

Gratitude Practices:

Gratitude Meditation on YouTube

R.Nichols Gratitude Collection of Cards and GratiPads

Scientific Study on Gratitude:

How Gratitude Changes You and Your Brain

In this episode, we explore all things related to getting a peaceful nights' sleep. From creating the perfect sleep environment, using mindfulness and meditation, sleep hygiene and maintaining consistency, how nutrition and hydration affect your sleep, to the importance of physical exercise on your sleep quality.

Dave and Debbie discuss their own sleep habits and routines that have helped them remain sleepy at night and energetic during the day to optimize their well-being. They also discuss tips and advice from one of the renowned sleep experts, Matthew Walker, a PhD and Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. He has a very popular podcast entitled 'The Matt Walker Podcast' where he discusses all things about sleep and the science behind it. References are below in the helpful links section for additional information.

We hope this podcast helps you master your sleep habits for a healthier, happier, more productive life.

Helpful Links:

Matt Walker website: https://www.sleepdiplomat.com/

The Matt Walker Podcast

Cozy Earth Sheets: https://cozyearth.com/

Meditations:

Sonia Choquette

Alan Cohen

Unplug

Calm

Insight Timer

Thank you for following and sharing this podcast! Have questions or want to work with us to restore a healthy and natural balance into your life? Check out our website at https://debbie-mccarthy.com. On the home page you can register for our 10 Tips for Healthy Living Over 50 flyer and sign up for a complementary 30-minute coaching session.

You can also reach out to us directly at [email protected] We'd love to hear from you!

In this episode, we delve into the history of the Shaklee Corporation and its pivotal role in promoting holistic health practices. Our guest, Nedra Sahr, M.S., C.N.S. L.N., Board Certified Licensed Clinical Nutritionist, will share her deep knowledge of the company's founder, Dr. Forrest C. Shaklee, and his groundbreaking contributions to the holistic health movement.

Discover how Dr. Shaklee's unwavering belief in the power of nature and his pioneering research led to the development of some of the most effective and natural health products available today. We'll explore the science and quality behind Shaklee's innovative formulations and learn how they have revolutionized the way we approach wellness.

Nedra also shares her 7 tips to improving your immunity during the cold and flu season and gives us a glimpse into some of the exciting new products being released in early 2024. Debbie and Nedra discuss their personal success stories that have led to their overall good health and active lifestyles.

Whether you're a long-time Shaklee enthusiast, a curious consumer or an aspiring entrepreneur, this episode is your go-to-resource for all things Shaklee.

Helpful Links:

Main site: https://Shaklee.com

Blog: https://go.shaklee.com/naturally/

Business opportunities: https://us.shaklee.com/distributor-benefits/join-options

Fav products mentioned on the podcast:

Shaklee Energizing Teas

Shaklee Protein Powders

Nutriferon for immunity

Vita-Lea Multi-vitamins

Triple Defense Boost

Shaklee 7-Day Healthy Cleanse

Thank you for following, rating and sharing this podcast!

Have questions about anything discussed on the podcast, want to become a Shaklee member and receive a 15% discount on all products or interested in running a Shaklee business, reach out to Debbie McCarthy via email to learn more at [email protected]

Want to work with us to restore a healthy and natural balance into your life? Check out our website at https://debbie-mccarthy.com. On the home page you can register for our 10 Tips for Healthy Living Over 50 flyer and schedule a complementary 30-minute coaching session.

In this episode, we'll be taking you on an adventure in New Hampshire's White Mountain National Forest on the Zealand Trail, one of our all-time favorite family hikes. Located off Route 302 between Twin Mountain and Bretton Woods, the trail offers approximately 5.6 miles of breathtaking scenery, gentle slopes, and beautiful river crossings. As you listen to the podcast, you can hear the sounds of the Zealand River and the cascading Zealand Falls. The White Mountains captivate your senses with their vibrant fall foliage and the soothing and peaceful atmosphere of bubbling brooks.

Debbie and Dave highlight the well-marked paths managed by the Appalachian Mountain Club (AMC), making it easy for hikers to navigate the trails. They also share their fond memories of when their kids were young and they all stayed at the Zealand Falls Hut, one of the many backcountry huts operated by the AMC. These huts provide hikers with comfortable accommodations as they explore the rugged beauty of the White Mountains.

If you're feeling adventurous, Dave mentions that Zealand Mountain, one of the 4000 footers, is just 3 miles away from the Zealand Falls Hut. You can even hike up to Zeacliff, a rewarding viewpoint, and take in the magnificent vistas. And for those seeking a truly epic journey, the Appalachian Trail intersects with the Zealand Trail, making it a popular spot for through-hikers on their thrilling 2200-mile trek from Georgia to Maine.

Hope you are inspired to lace up your hiking boots, immerse yourself in the beauty of the White Mountain National Forest or a destination closer to your home, and embark on your own memorable journey.

Remember, nature has a way of nourishing the body, the mind, and the soul.

HELPFUL LINKS:

The 10 Essentials: What to Pack For a Backcountry Hike | Appalachian Mountain Club (AMC) (outdoors.org)

Hiking Trail Maps, Ski Touring, 4x4 Offroad App | Gaia GPS

AllTrails: Trail Guides & Maps for Hiking, Camping, and Running | AllTrails

White Mountain Guide: AMC's Comprehensive Guide to Hiking Trails in th - Appalachian Mountain Club Store (outdoors.org)

White Mountain National Forest - Recreation Passes & Permits (usda.gov)

@outsidewhitemountains

@appalachianmountainclub

@whitemountains

@whitemountainnationalforest

@alltrails

Thank you for following and sharing this podcast! Have questions or want to work with us to restore a healthy and natural balance into your life? Check out our website at https://debbie-mccarthy.com. On the home page you can register for our 10 Tips for Healthy Living Over 50 flyer and sign up for a complementary 30-minute coaching session.

You can also reach out to us directly at [email protected] We'd love to hear from you!

Continuous Glucose Monitoring (CGM) is more than just a tool for managing diabetes; it's a game changer that can revolutionize how we understand our overall health. With CGM, we can gain real-time insights into our body's response to food, exercise, stress, and so much more.

Being a woman in my late 50's in menopause with fasting blood sugar levels rising year over year, I decided to start wearing a continuous glucose monitor from Nutrisense. I have learned a ton of information from the data about food and lifestyle choices that are affecting my glucose levels and what can be done to minimize glucose spikes. When blood sugar levels spike it can have several negative effects on our overall health including increased insulin resistance, weight gain, inflammation, increased risks of chronic disease, energy fluctuations and fatigue, and impaired cognitive function.

It's important to note that everyone's response to glucose spikes is different, and the severity of these effects can vary. However, maintaining stable blood sugar levels within a healthy range is generally beneficial for overall health and well-being.

In this episode, we are joined by an incredible expert in the field, Catherine Staffieri. Catherine is a Registered Dietician/Nutritionist currently working as a Nutrition Manager at Nutrisense, one of the fastest growing healthtech start-ups aimed to help anyone discover and reach their health potential. Catherine has counseled thousands of clients on their glucose scores reviewing over 750,000 hours of glucose data and recorded meals in the process, while recommending nutritional adjustments to improve metabolic health.

She holds a Masters in Nutrition Education from Columbia University and completed her undergrad work at the University of Pennsylvania. She enjoys cooking, spending time with her three kids, traveling and being active. Catherine's philosophy is that you are never too old to make changes in your life to better your mind, your body, and your well-being.

She guides us through the intricacies of CGM technology, its potential benefits, and how it can empower us to make informed decisions about our lifestyle choices. She also discusses how Nutrisense differentiates itself from other companies and products in the CGM space.

We explore topics such as optimizing metabolic health, personalized nutrition, hacks and tips to lower glucose spikes, and how CGM can be used to fine-tune our wellness routines. Whether you are a health enthusiast, someone considering CGM, or just curious about the future of health monitoring, you are in for a treat.

Helpful Links:

Nutrisense on Facebook and Instagram @nutrisense.io

Nutrisense website: https://nutrisense.io

Nutrisense Journal (blog page) includes evidence-based and expert-verified articles, tips and more to help you learn how real-time glucose level data can help with your wellness journey: https://nutrisense.io/blog

https://nutrisense.io/blog/a-post-meal-guide-to-managing-blood-sugar-levels

In this episode, we'll explore the importance of a daily mindfulness practice and how it can transform our lives. Mindfulness not only helps us cope with stress and anxiety, but also fosters resilience, promotes emotional well-being, and enhances our overall mental health.

Dave and Debbie will discuss their mindfulness practices and the profound benefits they have seen living a more fulfilling life rooted in the present moment. Their routines are quite different. One is a little more spiritual in nature and the other more practical and focused on productivity. You'll also learn some helpful tips on how to integrate mindfulness into your daily routine no matter how busy you may be.

Helpful Links:

Sonia Choquette Archangel Meditation - Listen and download here

Sonia Choquette, Ask Your Guides: Calling In Your Divine Support System for Help With Everything In Life - Book on Amazon that contains the written version of the Archangel meditation

James Clear, Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones - Book on Amazon

Gary Keller, The One Thing: The Suprisingly Simple Truth About Extraordinary Results - Book on Amazon

Thank you for following and rating this podcast. Have questions or want to work with us to restore a healthy and natural balance into your life? Check out our website at https://debbie-mccarthy.com. On the home page you can register for our 10 Tips for Healthy Living Over 50 flyer and sign up for a complementary 30-minute coaching session.

You can also reach out to us directly at [email protected] We'd love to hear from you!