Imagine having a meaningful, rewarding career that spanned 20 or 30 years, or perhaps several different careers over 30 or 40 years, each contributing to a wealth of diverse experiences and hard-earned wisdom. Now, you're retired, so what do you do with all those experiences? How do you answer the question, 'What do you do now?' Do you focus on the past, or is there something new on the horizon? For many, retirement sounds amazing—until they get there and find themselves unsure of what comes next. My guests on this week's podcast have some ideas.

Listen and learn:

• The importance of generative aging
• Why social connections might matter even more than money and health
• How to creatively plan for a retirement that could easily be 20+ years long
• About finding place, people, and purpose

Site:

thirdhalfadvisors.com

ABOUT OUR GUESTS

Campbell Gerrish and Caroline Brecker co-founded Third Half Advisors because they believe that today's professionals don't want to "retire" in the traditional sense, instead, they seek a "third half" full of engagement, purpose, and connections.

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When most people think about a strong core, we usually picture six-pack muscles. While that's part of the story, there's much more to it. The deeper core muscles, like the transverse abdominis, multifidus, and the muscles of the pelvic floor—also known as the pelvic diaphragm—play a crucial role. In yoga, the pelvic floor is often an overlooked but essential part of the practice, referred to as 'mula bandha.' Other traditions call it pelvic floor training or pelvic diaphragm work. Today, we'll be exploring hypopressive training, a very accessible and effective methodology that trains the entire group of core muscles.

Listen and learn:

• What the pelvic floor is and how to train it
• A realistic outlook for correcting incontinence and prolapse
• The time and training required to see results
• The difference between isolation and full body core work

ABOUT OUR GUEST

Trista’s website

Trista Zinn is the founder of Coreset Fitness and a specialist in pelvic floor health, focusing on core and postural alignment through her innovative hypopressive training method. She is a personal trainer with over a decade of experience in fitness and wellness, aiming to bring awareness to the importance of core and pelvic floor function for overall health. Trista is known for her work with postpartum recovery and helping individuals address issues like incontinence and pelvic organ prolapse.

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Stress, anxiety, and overwhelm are issues many of us face daily. But the real challenge is knowing what to do when you're wired but exhausted, when worries keep you from being productive, and worst of all, when you can’t fully be present in your own life. Raising awareness about mental health is a great first step, but what comes next? How do you take control of your story, and where do you turn for help or self-help when you need it? Today’s guest is Dr. Nicole Cain, psychologist and author of Panic Proof. She’s here to share her insights and strategies to help us navigate these challenges.

Listen and learn:

• Why we evolved to experience stress and anxiety
• How it’s on us to take ownership for our story and identify the root cause(s)
• The challenges of finding mental health support
• The risks of smile-or-die vs. nihilistic thinking

Links

Panic Proof Site

ABOUT OUR GUEST

Dr. Nicole Cain is a licensed naturopathic doctor and clinical psychologist specializing in integrative approaches to anxiety and panic disorders. With over a decade of experience, she combines natural medicine and mental health techniques in her work, including her book Panic Proof, which offers a holistic method to manage panic and anxiety.

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Pop quiz: how many bones in your body can you name? How many muscles? Do you know the difference between tendons, ligaments, and fascia? We are all walking around with a supercomputer between our ears, and our bodies themselves are a biological miracle - and yet we hardly pay them any mind. How strange! On this week’s podcast, we’ll attempt to spark your interest.

Listen and learn:

• About the wonderful world of fascia
• How we are all mirrors and snowflakes, anatomically speaking
• The ethical considerations with human dissections and cadavers

Links

Gil’s site

ABOUT OUR GUEST

Gil Hedley is an expert in human dissection and anatomy with over 29 years of experience. He is widely known for his pioneering approach to teaching and exploring the body through a blend of science, mindfulness, and embodiment.

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What if you were more present in your life—at work, at home, with the people and projects that mean the most to you? What if you spent less time ruminating about the past and worrying about the future? Wouldn’t that be nice? I think mindfulness is at its peak popularity right now because most of us are so mindless most of the time—doom scrolling, binge watching, and filled with fear, all while missing out on the lives we’ve worked so hard to build. Or maybe that’s just me. My guest this week is a psychologist who has blended cognitive behavioral therapy with mindfulness to achieve remarkable results.

Listen and learn:

• How anyone, even a busy new mom, can learn to add in mindful practices throughout the day
• How Eastern wisdom can inform Western lives
• The power of noticing but not welcoming the storm on the horizon
• The role of mindfulness in managing depression

Links:

https://www.psych.ox.ac.uk/team/willem-kuyken

https://bit.ly/m/MindfulnessforLife

ABOUT OUR GUEST

Willem Kuyken, PhD, is a clinical psychologist and professor of mindfulness and psychological science at the University of Oxford. He is known for his work on mindfulness-based cognitive therapy (MBCT), focusing on using mindfulness to prevent depression and promote mental wellbeing. He is the author of the book, Mindfulness for Life.

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When you think about healthspan and longevity, your first thought probably isn’t “muscle” - but it should be. Here are just some of the benefits of muscle strength and mass, particularly as you age: increased metabolic rate, improved insulin sensitivity, improved bone density, better joint health, improved balance and stability, cardiovascular health, preserving mobility, improved mental health, reduced risk of sarcopenia, and even enhanced fat loss. On this week's podcast, you’ll meet an exercise physiologist who will help you understand not just the “why” but also the “how” behind strength training.

Listen and learn:

• The importance of strength training, particularly in later life
• The difference between Type I and Type II muscles
• The dangers of lifting - myth vs reality
• How to get strong without adding bulk

Link

Dan’s Site

ABOUT OUR GUEST

Dan van den Hoek is a Senior Lecturer with a PhD in Clinical Exercise Physiology. His academic and professional work focuses on the physiological responses to exercise. Dan is dedicated to bridging the gap between research and practical applications in health and wellness through exercise interventions.

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Fiber is often overlooked in discussions about diet, weight loss, and immunity, but it shouldn’t be. Fiber is essential for digestive health, improving gut motility, and regulating bowel movements. It’s also key for weight management, as high-fiber foods are more filling. Research shows that fiber can reduce LDL cholesterol, potentially lowering the risk of heart disease. Additionally, fiber lowers the glycemic load of foods, helping to prevent metabolic syndrome and related conditions. Fiber also plays a crucial role in microbiome health, acting as a prebiotic to support the growth of beneficial gut bacteria, which positively impacts immune function, mental health, and more. The issue? Most of us don’t eat enough fiber or a wide variety of plants. My guest on this podcast is a gastroenterologist who literally wrote the book on fiber and will share his insights on how to heal your gut.

Listen and learn:

• About fiber, resistant starch, and polyphenols as prebiotics
• Why you should aim to eat 30 plant foods weekly
• The importance of colorful plant foods
• How fiber transforms into anti-inflammatory short chain fats in your gut
• The reward vs. risks of fecal transplants

Links:

Will’s site

ABOUT OUR GUEST

Dr. Will Bulsiewicz, MD, MSCI, is a board-certified gastroenterologist, gut health expert, and New York Times bestselling author of Fiber Fueled. He is the US medical director of Zoe and founder of 38Tera.

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Chronic pain affects hundreds of millions worldwide, with conditions like gastrointestinal issues, back pain, and migraine topping the list. In many cases, psychological factors play a significant role in causing or worsening pain. Despite overwhelming evidence, the mind-body connection is often ignored or dismissed as "all in your head," as though that makes it less serious. My guest this week has dedicated his work to educating both medical professionals and patients on the power of the mind to relieve and even reverse chronic pain.

Listen and learn:

• How adverse childhood experiences can contribute to or even cause chronic pain
• Why most medical professionals are not trained in psychological triggers for chronic pain
• How awareness, vocalization, and writing can potentially help
• The future of pain treatment

Learn more at:

EndChronicPain.org

ABOUT OUR GUEST

Dr. David Clarke is President of the Psycho-physio-logic Disorders Association (PPDA), a nonprofit focused on addressing chronic pain through a biopsychosocial approach. He is board-certified in internal medicine and gastroenterology, with an MD from the University of Connecticut and a bachelor's degree in psychology from Williams College. Dr. Clarke is an international lecturer, author, and advocate for non-invasive treatments of stress-related medical conditions.

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