The Well Life Podcast
Our mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
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Episodes
Monday Jan 22, 2024
Monday Jan 22, 2024
Mindset.
There is no magic formula to changing your mindset or how you think.
According to Wikipedia: A mindset is an established set of attitudes of a person or group concerning culture, values, philosophy, frame of mind, outlook, and disposition. It may also arise from a person's worldview or beliefs about the meaning of life.
To change the way we think, behave, react, move through our lives requires intentionality.
Rocky Balboa: from victim to eye of the tiger
Boys in the boat: from poverty mentality and inward focus to teamwork and champion mindset
Our mindset is a culmination of our experiences, knowledge, culture and values.
This fuels our Actions and Attitudes which produce either a positive or negative outcome. How you think matters to how well you live
Oftentimes we need a coach to help us get unstuck from the mindsets that keep us from moving forward and succeeding in life. I know I do… That’s why I have a coach and why we do what we do. (graphic from Robin Gerald) If you’re not getting the life you want, then it’s time to change the way you think AND, grow!
Fixed Mindset limits you and places limits on God and what He wants to do in your life
Growth Mindset is limitless, taking off the constraints and opening your life up to the wide open spaces of abundance
Growth vs Fixed
What got us here won’t get us there
Post crisis mindset was more complicated than the peak crisis mindset
Take time to sit with the Holy Spirit and ask him the mindsets, beliefs, thoughts and habits that undermine your ability to stand firm whatever the circumstances.
Ask him if there are any habits he would like you to establish that will help you prepare for the season to come.
'Be free from pride-filled opinions, for they will only harm your cherished unity . Don’t allow self-promotion to hide in your hearts, but in authentic humility put others first and view others as more important than yourselves. Abandon every display of selfishness. Possess a greater concern for what matters to others instead of your own interests. And consider the example that Jesus, the Anointed One, has set before us. Let his mindset become your motivation.' Philippians 2:3-5
Stretching always requires CHANGE!!!!
Don’t look over your shoulder - the past is gone - Let your present and future be totally unlike your past
Take Risks
Do what you have never done!
Stretching Sets You Apart:
Is good enough, good enough for you??
Improve yourself is he best way to help your team, your employer, etc
Stretching can become a lifestyle:
Stretching gives you a shot at significance:
Cross over from good to GREAT! - the land of the possible
Philosopher Søren Kierkegaard said, “A possibility is a hint from God. One must follow it.”
Stretching to the end:
Think of the little ways you can always grow and improve
John Maxwell calls this the Law of the Rubber Band: Growth stops when you lose the tension between where you are and where you could be. Have you chosen comfort over potential?
Stretching starts from the inside out. So many people are willing to settle for Good Enough
Stretching always requires change
Stretching sets you apart from others
Stretching can become a lifestyle: “If you wont be better tomorrow than today then what do you need tomorrow for?” (Rabbi Nahman)
Stretching gives you a shot at significance. What if more people aspired to become more?
Stretching is a lifelong pursuit.
“Personal development is the belief that you are worth the effort, time, and energy needed to develop yourself.” —DENIS WAITLEY
'In your relationships with one another, have the same mindset as Christ Jesus: 'Philippians 2:5
REFRAME : Cognitive reframing is a technique used to shift your mindset so you're able to look at a situation, person, or relationship from a slightly different perspective.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Monday Jan 15, 2024
Monday Jan 15, 2024
Episode 11 - Mindfulness and Mindset
Carrière K, Khoury B, Günak MM, et al. Mindfulness‐based interventions for weight loss: a systematic review and meta‐analysis. Obesity Reviews. 2018;19(2):164-177.
Objective: This study conducted a meta-analysis to clarify inconsistencies found in past reviews that investigated the efficacy of MBIs for weight loss and obesity-related eating behaviors.
Review methods: A total of 18 publications (19 studies, n = 1,160) were included.
Conclusion: Results suggest that MBIs are effective in reducing weight and improving obesity-related eating behaviors among individuals with overweight and obesity. Further research is needed to examine their efficacy for weight loss maintenance.
Scriptures:
What does the Bible say about mindset?
Romans 12:1-2 - Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship. And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect.
The Apostle Paul in Romans 8:6 says, “For to be carnally minded is death; but to be spiritually minded is life and peace.” A Christian is to be spiritually minded which means their mindset is what it ought to be!
(Phil. 2:5). Paul again states this concerning our mindset, “Let this mind be in you, which was also in Christ Jesus”
Mindful of self thoughts/mindset
Mindful of others
Mindful of God
Take a constant interest in the needs of God’s beloved people and respond by helping them. And eagerly welcome people as guests into your home. Speak blessing, not cursing, over those who reject and persecute you. Celebrate with those who celebrate, and weep with those who grieve. Live happily together in a spirit of harmony, and be as mindful of another’s worth as you are your own. Don’t live with a lofty mind-set, thinking you are too important to serve others, but be willing to do menial tasks and identify with those who are humble minded. Don’t be smug or even think for a moment that you know it all. Never hold a grudge or try to get even, but plan your life around the noblest way to benefit others. Do your best to live as everybody’s friend.' Romans 12:9-14
'So may the words of my mouth, my meditation-thoughts, and every movement of my heart be always pure and pleasing, acceptable before your eyes, Yahweh, my only Redeemer, my Protector. ' Psalms 19:14
Dr. Joe Dispenza
researcher who teaches people how to transform their lives based on neuroscience, epigenetics, and quantum physics.
A cornerstone of this work is: your personality creates your personal reality. Therefore, when you change, or your personality changes, your life changes. To create something new in our lives – or arrive at a new future – we must first change ourselves
Fall in love with your future and let your heart draw it to you
The healing journey begins when we overcome our limitations, open our hearts, and experience a new future as if it is already ours. The process of overcoming is the process of becoming.
Glenda’s yoga studio:
Energy Field
The human body consists of five layers of energy. The first layer is the physical body, which has weight, shape, and volume. You can touch it, see it, and contemplate its reflection in the mirror. But there are four other energy fields surrounding the physical body that are not so easily seen and which are commonly referred to collectively as a person's aura. Together, these five layers, or energy bodies, comprise the human energy field. These layers are where our mental, physical, spiritual, and emotional characteristics are stored. They can be in balance or out of balance. Which is why energy medicine practitioners believe that it's not enough to just treat the physical body when people fall sick. The other four layers must be evaluated and treated as well.
The human energy field (also called the aura) is an invisible field that surrounds us. It encompasses the meridians, major and minor chakras.
The 7 Major Chakras of the energy body
Root chakra (red) – survival, safety, home, money, family, connection to reality. (Located at the perineum.)
Sacral chakra (orange) – Sexuality, emotions, sensuality, vitality, creativity. (Located just below the belly button.)
Solar plexus chakra (yellow) – Personal power, self-control, getting things done. (Located just above the belly button.)
Heart chakra (green) – Self-love, self-care, self-acceptance, self-worth. (Located over the breastbone.)
Throat chakra (blue) – Self-expression and communication; speaking and listening. (Located at the throat.)
Third eye chakra (lilac) – Intuition and truth. (Located between the eyebrows.)
Crown chakra (white) – Connection to Spirit and your Higher Self. (Located just above the head.)
Soaking - Graham Cooke (Favor of the Lord)
Morning Routines/Rituals
Robin’s: The Miracle Morning “SAVERS”
Glenda’s - PRAYER
Pray, Praise, Prepare
Renew, Red light therapy
Affirmations
Yield
Exercise
Reflect (end of day)
Apps:
Abide/Centering Prayer
Ending scripture:
Psalm 1:1-6 ESV / 3 helpful votes Helpful Not Helpful. Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Monday Jan 08, 2024
Monday Jan 08, 2024
Episode 10 - Fasting
Spiritual Benefits
Biblical Fasting is refraining from food for a spiritual purpose. It helps us better connect with God and align ourselves with God and what He wants to do in our lives, Stovall Weems says: “It is time to get your fight back, hit the reset button, and experience God in an incredibly fresh, new way. Hold on and get ready for an awakening.”
“This is the kind of fast day I’m after: to break the chains of injustice, get rid of exploitation in the workplace, free the oppressed, cancel debts. What I’m interested in seeing you do is: sharing your food with the hungry, inviting the homeless poor into your homes, putting clothes on the shivering ill-clad, being available to your own families. Do this and the lights will turn on, and your lives will turn around at once. Your righteousness will pave your way. The God of glory will secure your passage. Then when you pray, God will answer. You’ll call out for help and I’ll say, ‘Here I am.’ (Isaiah 58:6-9 MSG)
Throughout the Bible we see times of Fasting. Ezra, Daniel, Elijah, Esther, the Disciples and yes, even Jesus fasted.
Spiritual Discipline of Fasting
Fasting is a spiritual discipline: it helps us grow in our faith. Fasting is a tangible way to deny ourselves—to declare before God that we know it's all about Him, not about us.
Daniel Fast - 21 days: 'So I turned to the Lord God and pleaded with him in prayer and fasting. I also wore rough burlap and sprinkled myself with ashes. ' Daniel 9:3
Daniel, abstained from sweets and meats, and the only liquid he drank was water
Jesus fasted 40 days (cold turkey) 'He was tempted by the devil for forty days. Jesus ate nothing all that time and became very hungry. ' Luke 4:2
Physical / Health Benefits of fasting:
Promotes blood sugar control by reducing insulin resistance
Decrease inflammation
May enhance heart health by improving blood pressure, triglycerides, and cholesterol levels
May boost brain function and prevent neurodegenerative disorders
Aids weight loss by limiting calorie intake and boosting metabolism
Increases growth hormone secretion, which is vital for growth, metabolism, weight loss, and muscle strength
Could extend longevity
May aid in cancer prevention and increase the effectiveness of chemotherapy
IF - Alternate-day fasting. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. 5:2 fasting. Eat a normal diet five days a week and fast two days a week. Daily time-restricted fasting. 16/8; 12/12; 8/16.
Autophagy - is a natural process by which a cell recycles old or damaged components to create new ones and provide energy. Autophagy is important as these "junk" components take up a lot of room in a cell and can prevent it from working properly.
Autophagy also destroys disease-causing pathogens, like bacteria and viruses, that can harm cells.1
It is triggered by starvation, exercise, fasting, or keto diet,
Fasting: Depriving the body of nutrition forces cells to repurpose cell components into ATP for fuel.6
Exercise: Exercise quickly burns glucose (the body's main source of energy), triggering autophagy to keep cells functioning.7
Restricting calories: Autophagy compensates for the loss of nutrients due to consuming too few calories.8
Switching to a keto diet: Embarking on a high-fat, low-carb triggers autophagy when your body burns fat instead of glucose.
Sleep - cortisol
GREAT ARTICLE ON FASTING -
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Monday Jan 01, 2024
Monday Jan 01, 2024
On this episode, we have a conversation with our mentor, coach and friend, Michael McIntyre.
Michael takes a holistic approach to bring out the best in your life spiritually, relationally, and financially. Michael creates individualized programs for those of who want to experience growth and see greater results. Michael specializes in deep diving into the areas where you want to experience transformation.
Michael and his wife, Stacye, are the founders of MCINTYRE, an organization built around helping people awaken identity, activate purpose, and accelerate mission. This is achieved through the Next Level Experience, Leadership 300, and coaching engagements.
To learn more about Michael and his organization's amazing content and programs, visit: https://themichaelmcintyre.com/
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Monday Dec 25, 2023
Monday Dec 25, 2023
Longevity & Vitality Part 2
We mentioned palliative care in our last episode, but many people are unfamiliar with palliative care. So, I want to briefly define palliative care vs hospice care.
Palliative care is specialized medical care for people living with a serious illness, such as cancer or heart failure. Patients in palliative care may receive medical care for their symptoms, or palliative care, along with treatment intended to cure their serious illness. Palliative care is meant to enhance a person's current care by focusing on quality of life for them and their family.
Hospice care focuses on comfort care when approaching the end of life.
March 25, 2020
Researchers from the Harvard T.H. Chan School of Public Health conducted a massive study of the impact of health habits on life expectancy, using data from the well-known Nurses' Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). This means that they had data on a huge number of people over a very long period of time. The NHS included over 78,000 women and followed them from 1980 to 2014. The HPFS included over 40,000 men and followed them from 1986 to 2014. This is over 120,000 participants, 34 years of data for women, and 28 years of data for men.
The researchers looked at NHS and HPFS data on diet, physical activity, body weight, smoking, and alcohol consumption that had been collected from regularly administered, validated questionnaires.
These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:
Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.
Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.
Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.
Smoking, well, there is no healthy amount of smoking. "Healthy" here meant never having smoked.
Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That's 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.
As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.
Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn't matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan.
Habits to longevity:
Proper nutrients
- especially protein The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound
Carbs - The Recommended Dietary Allowance (RDA) of carbohydrates for children and adults is 130 grams per day. This is the average minimum amount the brain requires to function properly.
Fats is the rest
Lots of plants - one of the biggest takeaways from the world’s largest microbiome study is that eating more than 30 different plants per week yields optimal gut diversity for better health.
Eat the rainbow - phytonutrients.
Chew your food an estimated 32 times before swallowing. It takes fewer chews to break down soft and water-filled food. The goal of chewing is to break down your food so it loses texture. Chewing 32 times appears to be an average number applied to most bites of food.
Strength training
Cardiovascular training
Sleep
A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day. (circadian rhythm)
Sleep duration also seems to be a factor, with both too little and too much being harmful.
For instance, sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38%
Meditation
Gratitude
Spiritual - The Joy of the Lord!
Happiness - happy healthy relationships - Community
No smoking
Moderate to no ETOH
Regular screenings - be proactive
Avoid chronic stress & anxiety
Senescent cells
These no longer function as healthy cells, yet they don’t die, which is why they’re nicknamed zombie cells.
They’re called zombie cells, because they are damaged and refuse to die. As we age, these damaged cells start to accumulate and cause sterile inflammation (sterile inflammation occurs in the absence of microorganisms and is typically associated from damaged and necrotic cells) which can alter metabolism and stem cell function, promoting aging and the conditions that are often associated with it, like Alzheimer's disease.
Autophagy - is a natural process by which a cell recycles old or damaged components to create new ones and provide energy. Autophagy is important as these "junk" components take up a lot of room in a cell and can prevent it from working properly.
It is triggered by starvation, exercise, fasting, or keto diet,
Fasting: Depriving the body of nutrition forces cells to repurpose cell components into ATP for fuel.6
Exercise: Exercise quickly burns glucose (the body's main source of energy), triggering autophagy to keep cells functioning.7
Restricting calories: Autophagy compensates for the loss of nutrients due to consuming too few calories.8
Switching to a keto diet: Embarking on a high-fat, low-carb triggers autophagy when your body burns fat instead of glucose.
Finding the root cause of inflammation which is the root of most diseases. - High processed foods, sugar
Inflammaging
One study: 63% of all covid deaths and hospitalizations could have been avoided by better diet
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Monday Dec 18, 2023
Monday Dec 18, 2023
The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
Longevity and Vitality
Longevity - Long Life
What does the Bible say about longevity?
Psalms 91:16 - With long life will I satisfy him, and shew him my salvation. Proverbs 9:11 - For by me thy days shall be multiplied, and the years of thy life shall be increased. Genesis 6:3 - And the LORD said, My spirit shall not always strive with man, for that he also is flesh: yet his days shall be a hundred and twenty years.
Vitality - when you are full of life and energy. It is exuberant physical, mental and emotional vigor. It is also the capacity for survival or for the continuation of a meaningful or purposeful existence. Having vitality means you are energetic and lively. It is essential to well-being.
What are the best Bible verses about health?
God is saying that you are a holy place. That means you need to take good care of yourself—spiritually, physically, and mentally.
1 Corinthians 3:9
For we are God's fellow workers; you are God's field, God's building.
1 Corinthians 3:17
If anyone destroys God's temple, God will destroy him; for God's temple is holy, and you are that temple.
1 Corinthians 6:19
Do you not know that your body is a temple of the Holy Spirit who is in you, whom you have received from God? You are not your own;
Mortal life or Mortal body - subject to death; having a transitory life
Romans 12:1-2
Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship. And do not be conformed (actions in accord to the prevailing social standards, attitudes, practices, etc., ) to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect.
The will of God is His plan, purpose, and direction for His people.
Spiritual life or Spiritual body - What is a spiritual body according to the Bible?
The spiritual body is not a mere spirit, for then it would not be a body. Nor is it a flesh-and-blood body, which in this world needs food, sleep, air, etc. After the resurrection, the spiritual body will be of a different quality, needing none of those things.
March 25, 2020
Researchers from the Harvard T.H. Chan School of Public Health conducted a massive study of the impact of health habits on life expectancy, using data from the well-known Nurses' Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). This means that they had data on a huge number of people over a very long period of time. The NHS included over 78,000 women and followed them from 1980 to 2014. The HPFS included over 40,000 men and followed them from 1986 to 2014. This is over 120,000 participants, 34 years of data for women, and 28 years of data for men.
The researchers looked at NHS and HPFS data on diet, physical activity, body weight, smoking, and alcohol consumption that had been collected from regularly administered, validated questionnaires.
These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:
Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.
Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.
Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.
Smoking, well, there is no healthy amount of smoking. "Healthy" here meant never having smoked.
Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That's 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.
As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.
Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn't matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan.
Habits to longevity:
Proper nutrients
- especially protein The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound
Carbs - The Recommended Dietary Allowance (RDA) of carbohydrates for children and adults is 130 grams per day. This is the average minimum amount the brain requires to function properly.
Fats is the rest
Lots of plants - one of the biggest takeaways from the world’s largest microbiome study is that eating more than 30 different plants per week yields optimal gut diversity for better health.
Eat the rainbow - phytonutrients.
Chew your food an estimated 32 times before swallowing. It takes fewer chews to break down soft and water-filled food. The goal of chewing is to break down your food so it loses texture. Chewing 32 times appears to be an average number applied to most bites of food.
Strength training
Cardiovascular training
Sleep
A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day. (circadian rhythm)
Sleep duration also seems to be a factor, with both too little and too much being harmful.
For instance, sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38%
Meditation
Gratitude
Spiritual - The Joy of the Lord!
Happiness - happy healthy relationships
No smoking
Moderate to no ETOH
Regular screenings - be proactive
Avoid chronic stress & anxiety
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Monday Dec 11, 2023
Monday Dec 11, 2023
The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Monday Dec 04, 2023
Monday Dec 04, 2023
The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
NUTRITION, PART 1 - THE YUMMY, THE TASTELESS AND WHAT'S GOOD FOR YOU
Craveability of food: SUGAR
Any substance that we use for pleasure can be an addiction—this includes sugar. Research shows that our brains are hardwired for pleasure, and sugar works much like many addictive drugs in that it affects the brain's limbic system, the part of the brain that's associated with emotional control.
Experts Agree: Sugar Might Be as Addictive as Cocaine https://www.healthline.com › health › food-nutrition
Eating sugar releases opioids and dopamine in our bodies. This is the link between added sugar and addictive behavior. Dopamine is a neurotransmitter that is a …
Dopamine is one of the “feel good” chemicals in our brain. Interacting with the pleasure and reward center of our brain, dopamine — along with other chemicals like serotonin, oxytocin, and endorphins — plays a vital role in how happy we feel. In addition to our mood, dopamine also affects movement, memory, and focus.
Sugars come in many different forms and go by many names. This can make identifying them tricky.
While this is not an exhaustive list, here are 69 names for sugar that you might find on an ingredient label:
Agave nectar
Barbados sugar
Barley malt
Barley malt syrup
Beet sugar
Brown rice syrup
Brown sugar
Buttered syrup
Cane juice
Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut sugar
Coconut nectar
Confectioners’ sugar
Corn sweetener
Corn syrup
Corn syrup solids
Crystalline fructose
Date sugar
Date syrup
Dehydrated cane juice
Demerara sugar
Dextrin
Dextrose
Evaporated cane juice
Free-flowing brown sugars
Fructose
Fruit juice
Fruit juice concentrate
Fruit nectar
Glucose
Glucose solids
Golden sugar
Golden syrup
Granulated sugar
Grape sugar
High fructose corn syrup (HFCS)
Honey
Icing sugar
Invert sugar
Lactose
Malt sugar
Malt syrup
Maltodextrin
Maltol
Maltose
Mannose
Maple sugar
Maple syrup
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiners’ syrup
Rice syrup
Saccharose
Sorghum syrup
Sucrose
Sugar
Sweet sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar
Macronutrients
Three main types of macronutrients: proteins, fats, and carbohydrates.
Protein
Scientists are not exactly sure, but most agree that around 20,000 different proteins exist in our body. Some studies suggest that there might be even more.
Protein consists of long chains of compounds called amino acids. These are essential in developing, repairing, and maintaining body tissues.
(There are 20 amino acids and 9 essential amino acids)
Protein is present in every body cell, and adequate protein intake is important for keeping the muscles, bones, and tissues healthy. Protein also plays a vital role in many bodily processes, such as aiding the immune system, biochemical reactions, and providing structure and support for cells.
Fats
Fats are an important part of the diet that can also provide the body with energy. While some types of dietary fats may be healthier than others, they are an essential part of the diet and play a role in hormone production, cell growth, energy storage, and the absorption of important vitamins.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Monday Nov 27, 2023
Monday Nov 27, 2023
The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
REVIVE YOUR DREAMS AND ACHIEVE YOUR GOALS
Begin with the end in mind.
Begin with: Dream - Vision (do you see it as doable?)
Goals
To do’s or tasks
Let's look at 7 areas that your goals and/or your vision could fall under:
Spiritual
Health & Fitness
Income/Savings/Giving/Contribution (Finances)
Career/Business
Relationships
Personal Growth/Development
Fun/Relaxation (daily life & vacation)
What a goal is.
A goal is anything you or your organization desires to experience, create, get, do or become.
A goal is forward thinking focused
A goal is specific and measurable
Two types of goals:
Performance goals which focus on a measurable end result
Growth goals which focus on gaining knowledge and skills. Growth goals will lead you to accomplishing your performance goals
Gaining clarity on fears, habits and distractions that get in the way...
Growth goals will get you to your performance goals.
What could hold you back?
In the light of eternity.
( Lion Bites 289)
Step back from all that is pressing in on you. Step back and put some space between you and the matters of today. Look at the timeline of your life and then put it out in front of you at a distance. See yourself in the perspective that I have - wide, vast, endless. See the crises you face today, and see it gone tomorrow. You are still here. You are stronger, wiser, better.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Monday Nov 20, 2023
Monday Nov 20, 2023
The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Monday Nov 13, 2023
Monday Nov 13, 2023
The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Thursday Nov 09, 2023
Thursday Nov 09, 2023
The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/