Ep 46: Researchers have been studying the effects of strength training for more than 40 years and have identified multiple ways it can benefit older adults, including maintaining muscle mass, improving mobility, and increasing the healthy years of our lives. So in this episode I am thrilled to sit down with Kayla Neal, a true trailblazer in fitness and wellness. Her energy is contagious and if anyone can convince us to do some load bearing exercise, Kayla can! With over 30 years of experience as a Certified Personal Trainer and owner of Star Cycle in Santa Barbara California, which she has recently sold, and a leading voice in women’s health, Kayla brings a wealth of knowledge and passion to our conversation.In this episode, we dive into Kayla’s journey—how embracing fitness from a young age has been a lifelong investment in her health and vitality. We explore the unique challenges and opportunities women face in midlife, peri-menopause and menopause, and how this stage can actually be a time of empowerment and newfound freedom. Kayla shares why it’s so important for women to prioritize self-care, not just for themselves, but so they can show up with energy and presence for the people they love.We also discuss the importance of reevaluating our approach to exercise as we age—cutting back on certain routines, ramping up strength training, and focusing on sustainable wellness practices rather than restrictive diet trends. Kayla is redefining what it means to thrive in midlife, championing habits that last and supporting women through every stage of their journey.The store cupboard staple for this episode is versatile lentils!ResourcesFollow Kayla Socials https://www.instagram.com/kaylajohnsonfitness/How can strength training build healthier bodies as we age? | National Institute on Aginghttps://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-ageEpisode with information about bone health https://creators.spotify.com/pod/profile/lyn-sharkey/episodes/21-The-Lovely-Bones-e2c29rehttps://creators.spotify.com/pod/profile/lyn-sharkey/episodes/23-Considering-Calcium---Bone-Health--Much-More-e2fl5nbDahl Recipe https://www.noracooks.com/red-lentil-dahl/https://www.bbcgoodfood.com/recipes/collection/healthy-lentil-recipesSoup recipes with lentils https://www.lynsharkeynutrition.ie/2021/10/17/carrot-sweet-potato-butternut-squash-red-lentils/https://www.lynsharkeynutrition.ie/2021/09/20/broccoli-leek-and-lentil-soup/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

In this episode of Alimentary, we learn about inflammaging —the hidden process that links chronic inflammation to premature aging. Our guest is Dr. Ebru Karpuzoglu, a globally renowned immunologist, molecular medicine scientist. She is also the visionary founder of AveSeena, the pioneering skincare brand dedicated to calming inflammaging and promoting skin wellness through the latest advances in immune science.With over 25 years of groundbreaking research into hormonal immunity, inflammation, and longevity, Dr. Ebru has become a leading voice on how our daily lives—from what we eat and how we sleep, to even the media we consume—can trigger or tame inflammation, impacting not just our skin but our overall health. We also chat about the signs that we might not realise are telling us that we have inflammation in our body. Her extensive publications unravel the difference between good and bad inflammation, and she’s passionate about empowering people to reconnect with their bodies through evidence-based rituals and mindful self-care. How oestrogen impacts our immune system and so women may be more likely to experience auto-immune disease comes up, in addition to how a sedentary lifestyle is impacting our skin."Inflammation is not your destiny" - Dr EbruListen in to learn more about the subtle stressors that accelerate aging, and practical daily strategies for building resilience, inside and out. Our store cupboard staple for this episode is Cold Pressed Extra Virgin Olive Oil!ResourcesAveseena Website https://www.aveseena.com/AveSeena • Skincare (@aveseena) • Instagram photos and videosMore about Olive Oil - https://www.lynsharkeynutrition.ie/2024/07/05/what-oil-should-i-use-when-im-cooking/Nourishing our skin - https://open.spotify.com/episode/188zm9WnjTLz9ikYDYHFIf?si=57dabaca23cd4005More about the Lymphatic System - https://open.spotify.com/episode/3YJKGSj4vjBZ22BB9bliIe?si=d5dc76253227414bStudy about Inflammaging: a new immune-metabolic viewpoint for age-related diseases https://pubmed.ncbi.nlm.nih.gov/30046148/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

In this short episode of Alimentary I explain blood pressure readings, what it is, why it matters and lifestyle tips to maintain as healthy a blood pressure as possible.

The store cupboard staple for this episode is a vegetable which can support healthy blood pressure among other things - Celery!

Resources

What Is Blood Pressure? https://my.clevelandclinic.org/health/diagnostics/17649-blood-pressureBlood pressure test - NHS https://www.nhs.uk/tests-and-treatments/blood-pressure-test/Blood Pressure UK https://www.bloodpressureuk.org/your-blood-pressure/understanding-your-blood-pressure/what-do-the-numbers-mean/High Blood Pressure/Hypertension | Johns Hopkins Medicine https://www.hopkinsmedicine.org/health/conditions-and-diseases/high-blood-pressure-hypertensionThe best and worst foods for high blood pressure - BHFhttps://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/foods-that-lower-blood-pressurehttps://health.clevelandclinic.org/celery-may-help-bring-your-high-blood-pressure-downhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10950410/

Previous Episode about Fight or Flight and Rest & Digest https://spotifycreators-web.app.link/e/k65NtXpP8Tb

Healthy Celery Recipes https://www.eatingwell.com/recipes/19297/ingredients/vegetables/celery/

Washing Fruit & Vegetables https://www.lynsharkeynutrition.ie/2023/08/10/how-to-wash-fruit-and-vegetables/

The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMT

Music composed by cascreativearts, copyright Lyn Sharkey Nutrition.

Lyn's website www.lynsharkeynutrition.ie

Hormonal imbalances can be responsible for so many symptoms, many of which can impact our mood and so our level of composure and even happiness. In this episode, I chat to Therapist Michelle Hutton to find out how Reflexology might help to bring us back to balance.Michelle is trained in many therapies including Aromatherapy, Massage, Reflexology, Indian Head Massage and Sports Therapy & Rehabilitation. She also specialises in Oncology Reflexology, Oncology Massage, Lymphatic Drainage Massage & Aromatherapy for Cancer patients, and Reflexology for Fertility and Maternity. Michelle is very passionate about her work and will only use pure organic essential oils for her blends.The store cupboard staple in this episode is Beetroot!Resources & ReferencesMichelle's Website https://www.bodyauratherapies.com/https://pmc.ncbi.nlm.nih.gov/articles/PMC6815051/https://pubmed.ncbi.nlm.nih.gov/12269681/https://www.menopausecare.co.uk/blog/reflexology-for-menopauseBeetroot recipes https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/healthy-beetroot-recipesThe Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

We all know that eating a balanced diet with lots of whole foods helps us to feel better and more energised, so why can we find it so hard to do? My guest in this episode is Elizabeth Dall, a food freedom expert and certified women’s health and wellness coach who helps women create sustainable, healthy habits that lead to body confidence and transformation. Her passion is to help people to create a more balanced, empowered approach to food, body confidence and change.

Elizabeth kindly shares practical strategies for creating healthy habits and achieving a lifestyle of health, without restriction, which can be adapted for our own unique lifestyles. We discuss the role our mindset plays in holding us back, how to quieten some of the noise around food, particularly on social media, breaking free from the all or nothing mindset, mindful eating and how to stay consistent with our goals.

Elizabeth offers really practical advice and reminds us that change is manageable.The lovely herb sage is our store cupboard staple for this episode!Resources"The Woman of Wellness Podcast": https://www.awomanofwellness.com/podcastFree mindful eating meditation: https://awomanofwellness.com/foodconfidenceInstagram: https://www.instagram.com/awomanofwellness/Website: www.awomanofwellness.comhttps://www.eatingwell.com/recipes/20692/ingredients/herbs-spices/herbs/sage/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

According to the Cambridge dictionary, “longevity means living for a long time or remaining popular and useful for a long time.” Of course, I would like to live a long life, as long as my loved ones anyway, and I would like to be independent and happily busy for as long as possible. We know that nutrition, exercise, sleep and wellbeing are important but is there another ingredient in this secret sauce for living with as much vitality as possible, for as long as possible?Scientific studies show that being happy and grateful has a massive positive impact on our physical health. But there is another way of thinking which can also contribute and that is being curious. According to an article by George Lee (link in notes) “by encouraging our desire to seek out new knowledge, ask questions, and explore the world around us, curiosity may help to improve our memory, reduce the risk of chronic disease, and increase our resilience in the face of stress and adversity.”Miles Spencer is, in his own words, a curious guy from Pittsburgh. His day job has been to help create over 1,100 jobs while founding, financing, building and exiting three digital media companies. Prior to that, he was a Venture Principal at Capital Express (register.com), hosted MoneyHunt on PBS (pre- SharkTank), led over 1,500 people across 14 miles of open sea on kayak, and trekked 1,100 miles through the deserts of Saudi, Jordan and Syria… and A Line in the Sand ended up an Amazon Bestseller in the Middle East.Miles joins me on the podcast to chat about his adventure and his adventurous spirit which be believes has helped him to remain vital, active and interested in life into his seventh decade. I hope you enjoy this conversation with Miles Spencer, author of "A Line in the Sand"The store cupboard staple for this episode is the amazing prebiotic and versatile asparagus!Other ResourcesMiles' website https://milesspencer.com/Link to book https://www.amazon.com/Line-Sand-Novel-Miles-Spencer-ebook/dp/B0CX25Y2X4https://discoveryvillages.com/senior-living-blog/maintaining-a-curious-mind-as-you-age-the-key-factor-to-longevity/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ieHealthy recipes for Asparagus https://www.eatingwell.com/recipes/19289/ingredients/vegetables/asparagus/

In this conversation about the power of play, I chat to Deirdre O'Reilly who is a Child and Adolescent Psychotherapist, who specialises in Play Therapy. Deirdre tells us why play is so important and explains the structure of a consultation, including the initial work with parents. We mention the many challenges and issues that might arise in family situations which communication through play might support, and Deirdre generously shares her own experience. The powers of play are fascinating!The store cupboard staple for this episode will help to keep the doctor away - The good old fashioned apple 🍏Other resourcesDeirdre's Linked In ie.linkedin.com/in/deirdre-o-reilly-0b256831https://www.creativeireland.gov.ie/en/event/creative-facilitators-language-to-encourage-creative-play-for-children/Facebook https://www.facebook.com/communicationthroughplay/posts/hello-everyone-for-those-of-you-that-dont-know-me-im-deirdre-oreilly-the-face-be/3379191112144885/ Instagram Deirdre Gilbride (@communicationthroughplay) • Instagram photos and videoshttps://www.lynsharkeynutrition.ie/2023/08/10/how-to-wash-fruit-and-vegetables/Studieshttps://pubmed.ncbi.nlm.nih.gov/30126932/https://pubmed.ncbi.nlm.nih.gov/16712638/https://pubmed.ncbi.nlm.nih.gov/7810460/Recipeshttps://thecleaneatingcouple.com/30-healthy-apple-recipes/https://www.lynsharkeynutrition.ie/2022/03/15/apple-strawberry-crumble-gluten-free/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

It is a fact that what we think can impact our physical health, and so this episode explores the benefits of two more tools, which therapists can use to support clients, neuro linguistic programming and emotional freedom technique. Our conversation also covers mobile phone use, how we talk to ourselves and the necessity of a good nights sleep (which Pauline says is the alarm bell for mental health).

My guest on this episode is Pauline Clarke, Mindnua and she has trained in the following practices and therapies:

• Mindfulness Facilitator & Counselling

• M.B.C.T. (Mindfulness Based Cognitive Therapy)

• Reiki Master Teaching

• N.L.P. (Neuro Linguistic Programming)

• Solution Based Counselling

• E.F.T. (Emotional Freedom Technique)

• Neuroscience Coaching

• Meditation Coaching

• Trauma Healing

She regularly talks to groups of all ages and is a great advocate for mindfulness and mental health in Co Cavan, so I know that you will enjoy my chat with Pauline Clarke.

P.S. The store cupboard staple is the beautifully aromatic herb, Rosemary.

Other Resources

Pauline's Website https://www.mindnua.com/

Meditating with Pauline https://www.youtube.com/watch?v=JxKhHnXdaVk

Penny Sharkey https://creators.spotify.com/pod/show/lyn-sharkey/episodes/Cognitive-Behavioural-Therapy-Explained-with-Penny-Sharkey-e2tq3cd/a-abo6dau

Breandan Larkin https://creators.spotify.com/pod/show/lyn-sharkey/episodes/Mental-Health-Matters-Counselling--Psychotherapy-and-Hypnotherapy-Explained-with-Breandan-Larkin-e2n7n85/a-abfvp0r

Willie Horton https://creators.spotify.com/pod/show/lyn-sharkey/episodes/18-Re-train-your-brain-to-succeed-with-Willie-Horton-e21k25n/a-a7ndj54

The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMT

Music composed by cascreativearts, copyright Lyn Sharkey Nutrition.

Lyn's website www.lynsharkeynutrition.ie

Recipes using Rosemary https://www.eatingwell.com/recipes/20693/ingredients/herbs-spices/herbs/rosemary/