Helping people build the blueprint to bounce forward from their biggest health challenges.
Whether you are battling back from a major injury, navigating a life altering diagnosis, or your body just isn't what it once was. The journey to feel strong and truly capable again, can feel like a lonely one. I'm Jan Carter and this is Second Wind, the blueprint for your comeback.
Every week, we hear inspiring stories in the comeback corner and learn from experts who understand the physical, mental, and emotional fight. This is our proof that a setback isn't the end of your story. It's the start of your strongest chapter yet. It is time to stop feeling stuck and start becoming the architect of your comeback.
Send your comeback stories and questions for the experts to TheSecondWindPodcast@gmail.com
Disclaimer: This podcast is intended for informational and educational purposes only. It is not intended to provide diagnosis or be a substitute for professional medical advice from a healthcare practitioner. You should not use the information provided in this podcast for diagnosing or treating a medical or health condition. If you have or suspect you have a medical or health problem, promptly consult your healthcare practitioner. While this podcast is carefully reviewed, we do not take responsibility or liability for the medical accuracy of the information provided by its host or guests and is not liable for any direct or indirect claim, loss or damage arising from use of this podcast. It is the listeners' responsibility to check the accuracy and relevance of the information.
Hosted on Acast. See acast.com/privacy for more information.
Helping people build the blueprint to bounce forward from their biggest health challenges.
Whether you are battling back from a major injury, navigating a life altering diagnosis, or your body just isn't what it once was. The journey to feel strong and truly capable again, can feel like a lonely one. I'm Jan Carter and this is Second Wind, the blueprint for your comeback.
Every week, we hear inspiring stories in the comeback corner and learn from experts who understand the physical, mental, and emotional fight. This is our proof that a setback isn't the end of your story. It's the start of your strongest chapter yet. It is time to stop feeling stuck and start becoming the architect of your comeback.
Send your comeback stories and questions for the experts to TheSecondWindPodcast@gmail.com
Disclaimer: This podcast is intended for informational and educational purposes only. It is not intended to provide diagnosis or be a substitute for professional medical advice from a healthcare practitioner. You should not use the information provided in this podcast for diagnosing or treating a medical or health condition. If you have or suspect you have a medical or health problem, promptly consult your healthcare practitioner. While this podcast is carefully reviewed, we do not take responsibility or liability for the medical accuracy of the information provided by its host or guests and is not liable for any direct or indirect claim, loss or damage arising from use of this podcast. It is the listeners' responsibility to check the accuracy and relevance of the information.
Hosted on Acast. See acast.com/privacy for more information.
For many of us, a health crisis or a period of inactivity comes with unwanted weight gain. But traditional crash diets can be disastrous for your recovery, burning away precious muscle along with fat. In this final episode of our "Recovery Recipe" series, we provide the definitive blueprint for strategic fat loss. Learn how to create a safe and sustainable caloric deficit, and discover why your protein intake needs to be even higher when you're losing weight. We'll give you the tools to forge your "Sarcopenia Shield," ensuring the weight you lose is fat, not your hard-earned strength and metabolic engine.
The Mayo Clinic: "Weight-loss basics" - An excellent, no-nonsense overview of the principles of creating a safe and sustainable caloric deficit.
Cleveland Clinic: "Mediterranean Diet" - A comprehensive guide to the Mediterranean Diet, a highly recommended, nutrient-dense framework for achieving a healthy caloric deficit.
Zia, G. Q., et al. (2025). "The efficacy of a moderately high protein diet in mitigating muscle loss in elderly females with sarcopenia: A randomized controlled trial." - A powerful study demonstrating the real-world effect of a high-protein diet in protecting muscle during weight loss in an older demographic.
Bauer, J., et al. (2013). "Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People..." - The PROT-AGE Study Group's paper is just as relevant here, as it outlines the higher protein needs that form the basis of the "Sarcopenia Shield."
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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Are you putting in the work but hitting a strength plateau? You’re not imagining it. After 40 or a major health crisis, our bodies follow a new set of rules for building muscle. This episode provides the precise, science-backed recipe to overcome this challenge. We redefine the goal away from vague "toning" and towards powerful "functional strength"—the strength you need for daily life. We explain the science of "Anabolic Resistance" and reveal the secret to "flipping the switch" for muscle growth: the Leucine Trigger. Learn the exact amount and type of protein you need per meal, why nutrient timing becomes non-negotiable as we age, and get a detailed, no-nonsense guide to two evidence-based supplements that can safely amplify your strength gains.
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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Are you constantly fighting fatigue, feeling like your energy drains by midday? It's one of the most common battles in any comeback journey. This episode provides the recipe for rebuilding your stamina from the ground up. Discover why carbohydrates, when used strategically, are your body's high-performance fuel for all-day energy. We'll break down a simple, personalized plan for fueling before, during, and after activity—whether that's a workout, a busy day of errands, or just trying to keep up with your kids. Plus, learn the critical difference between hydration and just drinking water, and how electrolytes can be the secret weapon against muscle cramps, crashes, and brain fog.
Jeukendrup, A. E. (2014). "A step towards personalized sports nutrition: carbohydrate intake during exercise." - A key scientific paper for those who want to understand the deep science of fueling for different durations and intensities of exercise.
American College of Sports Medicine (ACSM): "Ten Sports Nutrition Facts" - A great, accessible summary of foundational sports nutrition principles, including the role of carbohydrates, from a leading authority.
Better Health Channel: "Exercise - the low-down on water and drinks" - A practical guide that clearly explains when water is enough and when sports drinks or electrolytes are necessary.
Rush University Medical Center: "Essential Electrolytes" - An easy-to-understand article explaining what the primary electrolytes are and the crucial roles they play in the body.
SilverSneakers: "How to Stay Hydrated Before, During, and After a Workout" - This article provides practical, age-specific hydration tips, which is highly relevant for our audience.
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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Tired of guessing what to eat to get your strength back? We're cutting through the confusion by putting your questions directly to an expert.
In this Ask The Expert episode, we welcome performance nutritionist Alan Kenny (alankennynutrition.com), who has over a decade of experience helping athletes, executives, and parents optimize their nutrition for peak performance and health.
This isn't theory; it's a practical Q&A session designed to give you a clear, actionable plan.
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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Feeling like your old diet no longer works for your new reality? You're right, it doesn't. This episode is the essential first chapter in our multi-part deep dive into nutrition, laying the groundwork for your entire physical and mental comeback. We open up "The Recovery Recipe," starting with the foundational ingredients every survivor, athlete, or person over 40 needs to thrive. Discover the surprising science of your changing metabolism and why you need to eat differently now than you did ten years ago. We demystify macronutrients, explain why protein is the non-negotiable star ingredient, and give you tangible examples of what your protein targets actually look like on a plate. Finally, we dive deep into the food-mood connection, offering an actionable list of "brain-boosting" foods to fight fatigue and "brain-draining" foods to avoid. This is the starting point for reclaiming your strength, energy, and well-being.
National Institute on Aging (NIA): "Healthy Eating as You Age: Know Your Food Groups" - A fantastic and easy-to-read overview of the fundamental nutritional needs for adults over 50.
MedlinePlus: "Nutrition for Older Adults" - A comprehensive resource from the U.S. National Library of Medicine covering key vitamins, minerals, and common challenges.
U.S. Department of Agriculture: "Dietary Guidelines for Americans, 2020-2025" - The official source for federal nutrition policy, with specific sections on the needs of older adults.
Bauer, J., et al. (2013). "Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group." - This is the landmark scientific paper arguing for increased protein intake in older adults to combat sarcopenia and maintain function. A must-read for the science-minded listener.
Cleveland Clinic: "Sarcopenia (Muscle Loss With Aging)" - An excellent patient-facing article that clearly explains what sarcopenia is, its causes, and the importance of protein and resistance exercise.
Paddon-Jones, D., & Rasmussen, B. B. (2009). "Dietary protein recommendations and the prevention of sarcopenia." - A key paper that discusses the importance of not just total protein, but protein distribution ("pacing") throughout the day.
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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The doctor says you’re healed. So why do you still feel broken? The answer lies in one of healthcare's best-kept secrets: Occupational Therapy.
An Occupational Therapist helps you rebuild your life. In this episode, an expert with 30 years of experience reveals why your behaviours and beliefs, not your physical injury, truly defines your comeback.
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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Work of Richard Tedeschi & Lawrence Calhoun: These are the psychologists who pioneered the concept of PTG. Their book, "Trauma and Transformation," is a foundational text. The American Psychological Association (APA) has an excellent article titled "Growth after trauma" that summarizes their work.
"Man's Search for Meaning" by Viktor Frankl: A profound exploration of finding meaning in suffering, which is a core component of growth.
Erik Erikson's Stages of Psychosocial Development: Resources on Erikson's work will explain the concept of "Generativity vs. Stagnation," the stage of adult development focused on contributing to the next generation and the greater good.
Dr. Kate Lorig & The Chronic Disease Self-Management Program: The work done by Dr. Lorig and her team at Stanford University is the foundation for patient self-management programs worldwide. Searching for her name and the "CDSMP" will provide extensive information on the "weekly action plan" and other tools for taking control of your health.
Research of Robert Emmons & Michael McCullough: These psychologists are pioneers in the scientific study of gratitude. Their work provides the evidence that gratitude is a trainable skill that leads to measurable improvements in well-being and health.
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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Walking into a gym or a fitness class after a major health event can be one of the most intimidating steps in a comeback. How do you start when you're not as strong as you used to be? How do you protect yourself from re-injury? In our first-ever expert interview episode, Jan talks with group fitness instructor Melissa, who has nearly a decade of experience helping people return to fitness safely. Melissa provides a practical, encouraging roadmap for overcoming intimidation, finding the right class for you, and redefining success on your own terms.
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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After creating a plan in the Preparation stage, the real work begins. This episode tackles Stage 4 of the recovery blueprint: Rebuilding. This is the profound and often difficult process of letting go of the person you were before your setback to make space for the person you are now. Host Jan Carter explores the psychology of "narrative identity" and explains why grieving your "old self" is a necessary step. Learn a powerful, three-part framework to honor your past achievements, bravely experiment with who you are becoming, and redefine your metrics for success in the present.
References and Further Reading
Dan P. McAdams: A psychologist widely considered the originator of the "Narrative Identity" concept. His book, "The Stories We Live By: Personal Myths and the Making of the Self," is the foundational work on the psychological idea that our identity is the story we tell about our lives.
Narrative Therapy: This is a form of psychotherapy that focuses on helping people separate themselves from their problems and re-author their life stories. Resources from organizations like the Dulwich Centre (a major center for narrative therapy) are a great place to learn more about this powerful approach.
Dr. Elisabeth Kübler-Ross: A pioneer in the study of grief. Her work on the five stages (Denial, Anger, Bargaining, Depression, Acceptance) provides a valuable vocabulary for the emotional journey that follows the loss of one's former health. Her book, "On Grief and Grieving," is a classic.
American Psychological Association (APA): The APA offers numerous articles on the psychological impact of illness. Their resource, "Coping with a diagnosis of chronic illness," is an excellent, credible starting point for understanding and managing the emotional challenges.
Acceptance and Commitment Therapy (ACT): The "values audit" and the idea of redefining success based on your current reality are core principles of ACT. Accessible books like "The Happiness Trap" by Dr. Russ Harris provide a great introduction to these concepts.
The CHIME Framework for Recovery: This model, often used in mental health, highlights five key processes for a fulfilling recovery: Connectedness, Hope, Identity, Meaning, and Empowerment. It provides a great structure for thinking about the new "metrics for success" in your life.
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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You’ve found the spark of hope, but how do you turn that spark into a steady flame? This episode tackles Stage 3 of the recovery blueprint: Preparation. This is where you become the project manager of your own comeback. Host Jan Carter explains why your specialists treat the parts of you, but only you can build a holistic plan for the whole person. Learn the powerful science behind self-efficacy through the story of how a psychologist cured snake phobias, and get a comprehensive toolkit with practical, actionable strategies—from establishing a "keystone habit" to scheduling your recovery and engineering your environment for success.
On Self-Efficacy, Locus of Control, and Patient Activation:
On Habit Formation and Environmental Design:
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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After the overwhelming standstill of the Moratorium, what comes next? This episode explores Stage 2 of the recovery blueprint: Awareness. This is the critical turning point where the fog begins to lift and the first, fragile spark of hope becomes possible. Host Jan Carter explains that hope isn't a passive feeling you wait for—it's an active, trainable skill. Learn the science behind moving from "learned helplessness" to "learned hopefulness," and discover a practical toolkit to find and nurture that first glimmer of possibility, rewiring your brain for recovery.
References and Further Reading
"Hope Theory: A Model of Well-Being" - An accessible article from PositivePsychology.com explaining the work of C.R. Snyder.
"Learned Helplessness: Seligman's Theory of Depression" - A good overview from Simply Psychology or Verywell Mind explaining the foundational concept that the Awareness stage helps to overcome.
"Self-Efficacy: The Exercise of Control" by Albert Bandura: The foundational academic work on how achieving small goals (mastery experiences) and seeing others succeed (vicarious experiences) builds the belief in your own ability to succeed.
Agency for Healthcare Research and Quality (AHRQ): Search for "Patient Activation Measure (PAM)" to find resources on how patient engagement improves health outcomes.
"The Healing Power of Peer Support" - An article from the National Alliance on Mental Illness (NAMI) that discusses the psychological benefits of shared experience
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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What happens when a sudden injury, a frustrating diagnosis, or the simple reality of aging brings your world to a halt? This episode kicks off our 5-part series, "The Blueprint for Your Mind," by tackling the first and most overwhelming stage of psychological recovery: The Moratorium. Whether you've been sidelined by a catastrophic health event, a season-ending injury, or a discouraging setback, host Jan Carter breaks down the science behind why you feel numb, lost, and unable to think about the future. This isn't a sign of weakness; it's a predictable survival response. We’ll give you a practical, first-aid kit for the soul and show you not how to get better, but how to simply get through the storm.
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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Feeling recovery's a battle? Join Jan Carter on Second Wind as he tackles the frustration of daily routines, unwanted exercise, and self-doubt after a major health event. You'll learn not just to face your new reality, but to thrive in it. Discover how to reframe negative thoughts, leverage a growth mindset, and turn small wins into powerful motivation. This episode offers actionable strategies and an interview with Leon Bayer, a coach who knows that movement is medicine. Tune in to embrace your empowered comeback.
References and Further Reading
Frontiers in Psychology (Editorial): "Editorial: Post-traumatic growth"
American Psychological Association (APA): "Speaking of Psychology: Transformation after trauma, with Richard Tedeschi, PhD"
PubMed Central (PMC): "Post-Traumatic Growth as Positive Personality Change: Challenges, Opportunities and Recommendations"
PubMed Central (PMC): "Neuroplasticity subserving motor skill learning"
American Psychiatric Association Publishing: "Psychoneuroimmunology" (Book overview/description)
Stanford University Teaching Commons: "Growth Mindset and Enhanced Learning"
Cleveland Clinic: "Cognitive Behavioral Therapy (CBT): What It Is & Techniques".
Mayo Clinic: "Cognitive behavioral therapy".
Wikipedia: "Compulsion loop"
Psych Central: "Dopamine Detox: Does it Work?"
Stanford Center on Longevity: "Practice of the Month: Cultivating a Habit of Optimism"
Love Not Fear: "The Maui Habit: What It Is and Why You Need to Start Doing It"
PubMed Central (PMC): "Social Relationships and Mortality Risk: A Meta-analytic Review"
Mayo Clinic: "Support groups: Make connections, get help"
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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Rebuilding your life after a major health event means learning to move forward without falling flat on your face. This episode shares personal insights on navigating recovery from a serious condition like blood clots, emphasizing why traditional goal-setting fails and introducing a better way to set goals for the body you have now, not the one you remember. With a comeback story from Steph who shares her health journey and practical tips in how she manages her recovery.
References and Further Reading:
Loss of muscle strength and atrophy
NIH / Journal of Applied Physiology: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8325614/
Self-Efficacy
American Psychological Association (APA): https://www.apa.org/pi/aids/resources/education/self-efficacy
Benefits of Short Bouts of Exercise
ACSM / PubMed: https://pubmed.ncbi.nlm.nih.gov/21694556/
Neuroplasticity and Motor Skill Learning
EFNR: https://efnr.org/does-exercise-induce-neuroplasticity/
Dopamine Reward Loop
https://today.uconn.edu/2012/11/uconn-researcher-dopamine-not-about-pleasure-anymore
The Mayo Clinic Health System
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/setting-smart-goals
Note: we used Relevant instead of Realistic
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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What if your body's biggest crisis became your greatest superpower?
In this first episode of "Second Wind", host Jan Carter reveals how his near-fatal health event — extensive bilateral pulmonary embolisms — led him to discover the profound, scientific connection between mind and body in recovery. From the surprising truth about chronic stress and healing, to practical strategies like "movement as medicine" and the "gut-brain axis," you'll learn how to flip your script from a vicious cycle to a virtuous one. Plus, hear his powerful comeback story and learn the single most impactful action you can take today to start reclaiming control of your health.
If you've ever felt overwhelmed by a health challenge, this episode offers a roadmap to building a more resilient you, not just physically, but mentally and emotionally.
Key Moments:
00:00 Rebuilding Life After Health Crisis
05:47 Healing Through Gentle Movement
08:40 Power of Conscious Breathing
10:29 Comeback Corner Podcast Launch
16:15 Rebuilding Life After Health Crisis
17:52 Embracing Growth and Resilience
References and Further Reading:
Psychological Stress and Wound Healing in Humans - Kiecolt-Glaser, et al.
Psychoneuroimmunology: The Brain and Immunity - American Psychological Association (APA)
Exercising for Better Brain Health - Harvard Health Publishing
Social Relationships and Mortality Risk: A Meta-analytic Review - Holt-Lunstad, et al.
The Gut-Brain Connection - Johns Hopkins Medicine
MyHealth.Alberta - Recovery After a Disaster or Emergency
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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Life after a health setback, injury, or just a body that doesn't recover like it used to can feel overwhelming. Tune in to "Second Wind" for real-life recovery stories, expert insights, and practical tips to regain control—physically, mentally, and emotionally.
Listen Now & Start Your Comeback 🎧
Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com
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