Most people are aging faster than they need to, simply because their daily habits are out of sync with how the human body is designed to thrive. Modern routines - poor sleep, processed foods, constant sitting - speed up damage and make it harder to stay healthy as the years pass. This episode reveals how slowing aging comes down to practical changes anyone can make, starting with getting back to the basics of movement, nutrition, sleep, and sunlight. We break down why small, consistent shifts in your pattern of living don't just prevent disease - they actually help you maintain vitality and slow the aging process itself. Tune in for straightforward guidance from someone who has built a career out of making health science accessible to anyone and everyone. Dr. Dan Pardi is the Chief Health Officer at Qualia Life Sciences, where he leads education to advance healthspan and peak performance. He's the founder of humanOS.me and host of humanOS Radio, the official podcast of the Sleep Research Society. Dan has advised elite military units, Fortune 500 companies, and startups through his consultancy, Vivendi Health. He holds a PhD in Cognitive Neuroscience from Leiden University and Stanford, and speaks regularly at events like TEDx, VC Firms, and the Institute for Human Machine Cognition. "The more that modern technology and the environment changes how we live away from those natural conditions, the faster we will age." - Dr. Dan Pardi In this episode you will learn: * Why health is not a fixed target, and the value of updating your habits as new research appears. * The difference between treating sickness and actively building health, and why both matter. * How small shifts away from our natural lifestyle can speed up aging, and ways to push back. * The simple behavior model Dr. Pardi uses to help people build and keep healthy habits. * The challenge of scientific communication, and why strong beliefs should be held lightly as new facts arise. * Practical advice on where to start and how small actions build up to lasting health. Resources * Learn more about Qualia products: https://www.qualialife.com/ * Get Qualia's Stem Cell supplements and use the code 'HOMEHEALTH' to get an additional 15% off any Qualia order: https://www.qualialife.com/shop/qualia-stem-cell?cpdc=homehealth&rfsn=8851009.38f0db5&utm_campaign=stem&utm_medium=influencer&utm_source=homehealth * Listen to Dr. Pardi's podcast, humanOS Radio: https://pod.co/humanos-radio * Discover humanOS.me's offerings: https://humanos.me/ This podcast was produced by the team at Zapods Podcast Agency [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://www.zapods.com [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan] Find the products, practices, and routines discussed on the Alively website [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://alively.com/ [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]

Can you imagine trying to quit hard drugs, nicotine, and alcohol, while also building daily yoga, strength training, and plant-based eating - all in one go? Most of us know the pain of setting health goals, slipping into overwhelm, and fizzling out before habits ever stick. The real challenge isn't finding the next fitness plan or diet; it's overcoming self-doubt, perfectionism, and that critical moment when old identity wins over new routines. This episode breaks down how lasting change starts with mindset, self-compassion, and small, practical steps, guided by someone who completely transformed her life by taking on one hard thing at a time. Moriah Bacus is fractional chief of staff, a project manager and accountability coach at Vibe High. With extensive professional experience and over 15 years specializing in project management across diverse sectors, Moriah takes complex visions and breaks them down into manageable, actionable steps. Her coaching approach combines exploratory and reflective questioning with practical project management strategies, helping visionary coaches and consultants get things done and ditch the overwhelm. She operates from the firm belief that true productivity stems from balance, recognizing that health and wellness, meaningful connections, and space for play all serve as essential foundations for a thriving business. "Anchoring the habit in a specific time and place is probably one of the most powerful things you can do." - Moriah Bacus In this episode you will learn: * Why building new health habits works best by starting with one small change at a time. * The basics of human design and how understanding your energy type supports better habits. * The ways mindset and self-talk play a role in lasting behavior change. * How to shift your identity from "should" statements to "I am" statements for habit success. * Simple ways to stack new habits onto existing routines for quick wins. * How to break bad habits by making them harder to access and creating more positive cues. Resources * Connect with Moriah on Instagram: https://www.instagram.com/moriah.bacus/ * Learn more about Moriah's offerings at Vibe High: https://vibehighhere.com/ This podcast was produced by the team at Zapods Podcast Agency [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://www.zapods.com [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan] Find the products, practices, and routines discussed on the Alively website [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://alively.com/ [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]

What is healthspan? You may have heard the word, but what does it actually mean? Living longer isn't the real challenge - it's spending those extra years feeling strong, clear-minded, and truly alive. Most of us chase the number on the calendar, counting birthdays and hoping for longevity. But we rarely stop to ask how many of those years are spent fighting chronic illness, running low on energy, and losing out on what makes life enjoyable. The line between "lifespan" and "healthspan" is the difference between simply surviving and thriving. This episode is the first of a micro series diving into what healthspan actually means. Join me to learn why it's becoming urgent, and what steps can help you add vitality - not just years - to your life. In this episode you will learn: * The clear difference between lifespan and healthspan, using simple road and car analogies. * Why healthspan matters more than just living longer, and how it relates to real life quality. * The history and growing scientific focus on healthspan, with roots going back to the 1980s. * How biological age shows the true state of your health, beyond just the number of birthdays. * The major health gap in the US, where many live long but much of that time is unhealthy. * Why focusing on healthspan is not a trend, but a shift toward adding energy and clarity to daily life. Resources * Connect with Andrew on Instagram: https://www.instagram.com/mandrewmcconnell * Follow Alively on Instagram for regular updates and insights: https://www.instagram.com/alively_official * Learn more about healthspan from Andrew's blog: https://www.mandrewmcconnell.com/blog This podcast was produced by the team at Zapods Podcast Agency [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://www.zapods.com [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan] Find the products, practices, and routines discussed on the Alively website [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://alively.com [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]

Trouble falling asleep, battling brain fog, or struggling to keep your mind sharp as the years pass? For many, the quest for better sleep and mental clarity turns into a frustrating cycle of quick fixes, medications, and dead ends - especially as stress, age, and life's routines get in the way. This episode uncovers how modern brain training technique, neurofeedback, can help break those patterns, support lasting cognitive health, and even boost your daily performance. You'll learn the science behind optimizing your mind and how easy, research-backed steps can make a difference, straight from someone at the cutting edge of neurofeedback. Lisa Cramer is a Board-Certified Neurofeedback Specialist and QEEG Analyst with over 24 years of clinical experience in mental health. She is the founder of Mind Body Neuro of Illinois and Mind Body Neuro of Colorado, where she leads interdisciplinary teams in implementing evidence-based neurotherapy protocols for complex neurological and psychological conditions. Lisa is a strong advocate for integrating EEG-driven modalities as frontline treatments for traumatic brain injury, concussion, degenerative brain disease, chronic pain, mood dysregulation, and cognitive decline. She is dedicated to global education and standardization, advancing the adoption of neurofeedback, photobiomodulation, and neurostimulation in mainstream mental health care. "As they continue to train each session, the brain figures out sooner and sooner and sooner, and then it starts to show up in regular life." - Lisa Cramer In this episode you will learn: * What neurofeedback is, how it helps retrain brainwaves, and its uses in both healing and performance. * Why sleep quality is vital for brain health, how neurofeedback can support better sleep, and the science behind it. * How neurofeedback is used for children, adults, and athletes to improve focus, memory, and overall mental function. * The ways EEG brain mapping creates a plan for personalized neurofeedback sessions and what happens during training. * How neurofeedback supports recovery from concussion, anxiety, and cognitive decline, and its potential role in aging well. * How to choose the right neurofeedback provider and why getting a baseline EEG may benefit your long-term health. Resources * Connect with Lisa on Instagram: https://www.instagram.com/mindbodyneuro/ * Get in touch with Lisa on Linkedin: https://www.linkedin.com/in/lisa-cramer-lcpc-bcn-qeegd-l-02304174 * Learn more about Mind Body Neuro: https://www.mindbodyneurotherapy.com/ This podcast was produced by the team at Zapods Podcast Agency [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://www.zapods.com [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan] Find the products, practices, and routines discussed on the Alively website [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://alively.com/ [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]

Habits hold more power over our health than most of us care to admit, trapping us in cycles of stress eating, self-doubt, and failed attempts to change. For many, this means struggling with ongoing obesity, a disease that millions struggle to break free from. This episode lays bare why true health transformation begins with self-awareness, compassion, and a clear-eyed look at the root causes behind our choices. It walks step by step through building a foundation for lasting change - not by piling on shame or impossible goals, but by creating new patterns from the inside out. You'll hear straight talk and a practical playbook from someone who's battled these challenges firsthand, and emerged ready to help others do the same. Jonathan Boulware is a personal trainer and behavior change specialist. Following his own journey with obesity, and the passing of his mother from the disease, he developed the 432 Playbook, a practical framework for sustainable lifestyle change, and has worked with dozens of clients facing chronic weight and health issues. Jonathan's approach is grounded in research-backed strategies that have resonated with anyone seeking lasting well-being, and a sound way to beat obesity. "Every time I felt stress I would turn to food in order to get that reward of relief and relaxation, and find a way to justify it. That was my problem to solve." - Jonathan Boulware In this episode you will learn: * Why habits drive behavior, and how breaking negative patterns starts with a shift in mindset. * The key role of personal "why" in driving lasting lifestyle and weight changes. * Why self-forgiveness and self-care matter in overcoming mental barriers to health. * How to build a strong foundation for healthy change using five simple steps. * Why focusing on process over outcomes leads to more lasting results. * The value of small, steady wins and setting up your home for healthy choices. Resources * Connect with Jonathan on Linkedin: https://www.linkedin.com/in/jonathan-boulware-b29b54bb/ * Learn more about Jonathan's offerings on 'You Can Beat Obesity': https://www.youcanbeatobesity.com/ * Join Jonathan's 'Fight Against Obesity': https://www.youcanbeatobesity.com/book This podcast was produced by the team at Zapods Podcast Agency [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://www.zapods.com [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan] Find the products, practices, and routines discussed on the Alively website [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://alively.com/ [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]

Pushing through pain and powering ahead can feel like a badge of honor, especially for high achievers. But ignoring your body's warning signs often leads to burnout, chronic injury, and a disconnect from your true potential. This episode unpacks how tuning in to your body's signals, breaking the cycle of self-imposed limits, and seeking help can transform even the toughest setbacks into renewal and strength. You'll hear real-world lessons from someone who learned, quite literally, that the only way out of pain was through, and who now shares a radically different blueprint for building lasting health from the inside out. Christopher Maher is a former US Navy SEAL whose journey spans military service, Chinese medicine practice, and holistic health innovation. After a demanding career that included overcoming significant physical challenges, Christopher shifted his focus to body intelligence, blending Western and Eastern health philosophies. He is the author of "Free for Life: A US Navy SEAL's Path to Inner Freedom and Outer Peace" and works with others to help them recalibrate body and mind. Christopher teaches and consults through his practice, True Body Intelligence, integrating practices rooted in physical resilience, stress release, and energetic balance. He is also the host of the True Body Intelligence Podcast, a speaker, coach and entrepreneur. "The more tension and the more stress I removed out of my body… my body moved in a different way." - Christopher Maher In this episode you will learn: * How his experience as a US Navy SEAL influenced his understanding of resilience, mindset, and the importance of being soul-driven. * How pain and physical breakdown prompted a reassessment of his health, leading to a holistic wellness journey focused on integrating body, mind, and soul. * How stoicism, while useful in high-pressure environments, can become limiting when overused, especially when addressing personal pain. * Practical steps he took to recover and rebuild - from eliminating processed foods and daily stimulants, to shifting from tension-building exercise to tension-releasing movement, and incorporating help from others. * The integration of traditional Chinese medicine, energetic practices, and daily rituals like meditation and sauna work to access deeper layers of health, energy, and self-awareness. * Why continued internal work is central to his purpose today, and how these practices can benefit not just the individual, but also contribute positively to the collective. Resources * Connect with Christopher on Instagram: https://www.instagram.com/christopherleemaher * Learn more about True Body Intelligence and its offerings: https://truebodyintelligence.com/ * Listen to the TBI Podcast: https://truebodyintelligence.com/tbi-podcast/ * Buy his bestselling book, 'Free For Life': https://truebodyintelligence.com/free-for-life/ This podcast was produced by the team at Zapods Podcast Agency [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://www.zapods.com [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan] Find the products, practices, and routines discussed on the Alively website: https://alively.com/ [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]

Fertility rates are dropping worldwide, and more people are struggling to conceive than ever before - sometimes without any real answers from doctors as to why. Trying to start or grow a family can feel overwhelming, isolating, and loaded with blame or confusion, especially as modern life adds stress, toxins, and poor nutrition into the mix. Partners are left wondering if they're too late, not doing enough, or simply at the mercy of their biology. But what if the narrative around fertility could be reframed? This episode cuts through the fear and frustration to reveal a simple yet practical approach to reproductive health: one that treats fertility as a team effort, not a solitary struggle. Hear firsthand from women who turned heartbreak into action and discovered how to prepare mind, body, and relationship for healthy conception, all while battling the modern challenges that can stand in the way. Vida Delrahim and Ronit Menashe are the co-founders of WeNatal, a company reshaping prenatal and fertility care by emphasizing team-based preparation for both parents. Vida, with a background leading global events at Nike, and Ronit, an entrepreneur deeply involved in the functional medicine space, combined their personal experiences with miscarriage to develop a science-driven approach to fertility. Together, they've built WeNatal into a resource-rich community, providing education and premium supplements that have supported over 30,000 families in navigating fertility with a focus on shared responsibility and health optimization. "We never imagined we'd be what would be born out of [the] heartbreak that we both suffered with our pregnancies." - Vida Delrahim In this episode you will learn: * Why fertility should be treated as a team sport, and the impact of a three-month "trimester zero" preparation for both partners before trying to conceive. * The connection between sexual health and overall health, including how optimizing sperm and egg quality can serve as a barometer for broader well-being. * How environmental toxins, diet, lifestyle factors, and everyday stressors are contributing to a modern fertility crisis - and practical ways to address them. * The critical differences between men's and women's prenatal supplements, with a focus on key nutrients for each and why antioxidant support is essential. * The ongoing value of prenatal and postnatal supplementation for both partners, even beyond conception, to support mental clarity, recovery, and long-term health. * Actionable, low-barrier steps for improving fertility and general wellness, such as incremental changes in household products, gratitude practices, and building healthy routines one step at a time. Resources * Connect with Via and Ronit on WeNatal's Instagram: https://www.instagram.com/we_natal/ * Sign up for the WeNatal fertility masterclass: https://wenatal.com/pages/masterclass * Shop WeNatal's range: https://wenatal.com/collections/shop This podcast was produced by the team at Zapods Podcast Agency [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://www.zapods.com [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan] Find the products, practices, and routines discussed on the Alively website: https://alively.com/ [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]

Few people realize that the invisible web of electromagnetic fields (EMFs) surrounding us - from power lines to Wi-Fi routers and cell phones - are listed as possible carcinogens by the World Health Organization. With modern life demanding constant connectivity, it's easier than ever to brush off or underestimate the true risks of EMF exposure. We trade health for convenience without ever being told what the science is really saying, or how to protect ourselves without going off the grid. This episode pulls back the curtain on the pervasive health impacts of EMFs and offers simple steps for minimizing your exposure while still living in the real world. The strategies you'll hear come from someone who's seen both the science and the everyday reality, making his approach refreshingly actionable for everyone. R Blank is the author of "Empowered" and co-author of "Overpowered," books addressing the health effects of electromagnetic fields (EMF) and practical solutions for safer technology use. He is the founder and CEO of Shield Your Body, a brand focused on EMF education and protection products, and began his journey in this field through his father, Dr. Martin Blank, a leading EMF health researcher. He is also the host of 'The Healthier Tech Podcast', a show about finding a healthier relationship with modern technology. R's work bridges scientific research and everyday practice, drawing on decades of study and engagement with organizations such as the World Health Organization. "There are things that we do because these risks are part of life, and EMF exposure is a part of life." - R Blank In this episode you will learn: * What electromagnetic fields (EMFs) are, their different types, and how human-made EMFs have become pervasive in modern life. * The scientific evidence linking EMF exposure to a range of health issues - including cancer, autoimmune conditions, and disruptions to animal and plant life. * Why EMFs from power lines, electrical appliances, and wireless technologies are classified as Class 2B carcinogens by the World Health Organization. * The historical context behind EMF research, including parallels to scientific debates around tobacco and other environmental hazards. * Simple strategies to reduce EMF exposure in everyday life, such as changing device habits, increasing distance from sources, and using protective products. * How to approach EMF risk reduction in a practical way - emphasizing awareness, moderation, and choosing meaningful changes over aiming for an impossible zero-exposure lifestyle. Resources * Connect with R Blank on 'Shield Your Body's Instagram page: https://www.instagram.com/shieldyourbody * Listen to The Healthier Tech Podcast: https://www.shieldyourbody.com/podcast * Learn more about 'Shield Your Health': https://www.shieldyourbody.com [https://www.shieldyourbody.com/] This podcast was produced by the team at Zapods Podcast Agency [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://www.zapods.com [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan] Find the products, practices, and routines discussed on the Alively website: https://alively.com/ [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]

Most people struggle with stubborn weight around the belly, brain fog, sluggish energy, and mysterious aches, never realizing that a congested lymphatic system might be at the root. When your lymph isn't flowing, toxins build up, immunity suffers, and even blood pressure can spiral out of control. Left unchecked, these problems chip away at your longevity and your daily vitality. Healing your lymphatic system takes more than surface-level fixes; it requires getting your breath, diet, and daily rhythms working for you. This episode explores proven ways to get your lymph moving, all guided by someone who knows how to translate tradition into real results. Dr. John Douillard is a leader in integrating ancient Ayurvedic wisdom with modern scientific research, focusing on practical approaches to health, longevity, and self-awareness. A chiropractor by training, he spent over a year in India studying Ayurveda before returning to the U.S. to co-direct Deepak Chopra's center, where he trained medical doctors in holistic health practices. Dr. Douillard has authored seven books and published extensively on topics such as breathwork, circadian medicine, and digestive health. He is also the host of the 'Ayurveda Meets Modern Science Podcast'. "That's what I love about time tested wisdom is, it doesn't usually change at all. It hasn't changed in a couple of thousand years, probably not going to change in six months." - Dr. John Douillard In this episode you will learn: * How the diaphragm plays a central role in both lymphatic health and overall vitality, and why dysfunctional breathing is linked to common issues like belly fat and poor digestion. * Why stress and sensory overload in modern life disrupt subtle self-awareness and biological rhythms, leading to widespread metabolic issues, and the ancient and modern strategies to counteract this. * The science behind circadian rhythms and the powerful effects of syncing your daily routine, sleep, and meals with natural cycles for improved energy, weight management, and longevity. * Practical entry points for reclaiming health, including simple breathwork exercises, nature exposure, mindful eating, and movement after meals. * The foundational principles of Ayurvedic medicine, including the importance of seasonal eating, understanding your body type, and using tradition informed by modern research. * How compromised lymphatic function from poor diet and weak breathing impacts immunity, energy, and cognitive health, and evidence-based steps you can take to restore your system. Resources * Connect with Dr. Douillard on Instagram: https://www.instagram.com/lifespa * Learn more about Lifespa: https://lifespa.com/ * Listen to his podcast, 'Ayurveda Meets Modern Science Podcast': https://lifespa.com/podcast/ * Download Lifespa's e-books: https://lifespa.com/ebooks/ This podcast was produced by the team at Zapods Podcast Agency [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://www.zapods.com [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan] Find the products, practices, and routines discussed on the Alively website [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]: https://alively.com/ [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]

Trying to keep up a workout routine after 50 can feel like an endless cycle of aches, frustration, and self-doubt - especially when old approaches no longer deliver the same results. The relentless push to stay strong and active often leads to injury, exhaustion, or the nagging sense that you're falling behind, just as your body starts demanding a different kind of care. It's easy to question whether lifelong fitness and energy are still within reach. This episode explores how rethinking your mindset - shifting from rigid workouts to supportive rituals - can make sustainable movement and vitality not just possible, but enjoyable well past midlife. You'll hear hard-earned insights from someone who's navigated the realities of aging, injury, and reinvention, all while redefining what it means to feel truly alive after 50. Waldemar Franco is an adventure travel entrepreneur, movement educator, and author of "Find Your Wild Flow." Beginning his career as an adventure guide, Waldemar combined his expertise in architecture and outdoor sports to build a boutique adventure hospitality business in Mexico. Transitioning from a focus on extreme physical pursuits to a more sustainable approach to health, he developed movement rituals integrating mobility, martial arts, and mindfulness. Waldemar's practical methods have resonated with peers navigating the physical and mental shifts of midlife. His work can be found under the name 'The Wild Flow Method', and he continues to inspire through writing and hands-on workshops. "I think that everybody should have their own adventure … whatever it is" - Waldemar Franco In this episode you will learn: - Why Waldemar reframes daily exercise from "routine" to "ritual," and how this mindset shift creates a more nourishing and sustainable approach to movement. - How the spirit of adventure - defined as seeking out the unknown and embracing discomfort - can lead to growth across all areas of life, not just physical endeavors. - The benefits and potential downsides of a relentless pursuit of challenges, including the importance of finding balance between striving and rest as we age. - The story behind Waldemar's recovery from injury and how he developed an integrated, adaptable movement practice incorporating mobility, breathwork, martial arts, and strength. - Practical strategies for crafting a personal wellness ritual that evolves with your body's needs, including listening to physical cues rather than relying only on wearables or external data. - The importance of rejecting one-size-fits-all wellness "recipes" and instead building individualized habits that are sustainable over the long term. Resources - Connect with Waldemar on Instagram: https://www.instagram.com/waldemarfranco - Buy his book, 'Find Your Wild Flow': https://portal.wildflowmethod.com/courses/offers/03b9e056-db30-4d1e-9d79-f9ce4ce59239 - Learn more about his program, the Wildflow Method: https://wildflowmethod.com/ This podcast was produced by the team at Zapods Podcast Agency: https://www.zapods.com [https://www.zapods.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan] Find the products, practices, and routines discussed on the Alively website: https://alively.com [https://alively.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=home-of-healthspan]

Trying to prioritize your health while balancing work and family can feel overwhelming - especially when time and energy are in short supply. Most of us wrestle with fitting movement into packed schedules, guilt around "selfish" self-care, and the frustration of not seeing results when life throws curveballs, like injuries or illness. It's too easy to fall into an all-or-nothing trap, thinking if we can't do it perfectly, it's not worth doing at all. This episode unpacks how small, consistent shifts in movement, mindset, and routine can spark real momentum - no matter how busy or burned out you feel. You'll learn new strategies for breaking through the inertia, reframing fitness as a tool for resilience, and making even five minutes count. The insights come straight from someone who's lived both the high-stress corporate grind and the journey back to energy and vitality. Dilan Gomih is the founder of Dilagence, a health and performance company partnering with organizations to integrate well-being into corporate culture through off-sites, team-building workshops, and benefits communication. Before launching Dilagence, Dilan worked long hours on a foreign exchange trading floor, an experience that shaped her focus on high performance and energy management. She is a certified personal trainer with specializations in behavior change and corrective exercise, and has collaborated with leading fitness organizations globally. Dilan's work centers on helping both individuals and companies unlock sustainable energy and create environments where people can thrive. "You give me any human for a minute and I will show you how to make that minute effective for fitness." - Dilan Gomih In this episode you will learn: * Why movement and fitness are not selfish pursuits but essential for fueling energy, mental sharpness, and performance in both work and family life. * How to break down barriers to fitness by reframing movement as effective and worthwhile, even in very short bursts, and how to adapt when your preferred activity isn't available. * The importance of flexibility and mindset in building resilient routines, including letting go of perfectionism and embracing small, positive changes throughout the day. * How nutrition and fueling choices can directly impact day-to-day performance, cognitive function, and long-term health, and the value of personal experimentation to find what works. * Why sleep and recovery are integral to productivity and wellbeing, with practical context for prioritizing these areas both for fitness and workplace success. * The role of framing mistakes and setbacks, both in personal health and at work, as learning opportunities, and how a solutions-oriented mindset sets the foundation for sustainable progress. Resources * Connect with Dilan on Instagram: https://www.instagram.com/dilangomih * Learn more about her offerings at Dilagence: https://www.dilagence.com/  * Subscribe to her newsletter, 'C-Suite Workout': https://c-suite-workout.beehiiv.com/subscribe?utm_source=home-of-healthspan&utm_medium=podcast This podcast was produced by the team at Zapods Podcast Agency: https://www.zapods.com Find the products, practices, and routines discussed on the Alively website: https://alively.com/

We've all heard that sugar, alcohol, and a sedentary lifestyle are sabotaging our health, but it may come as a surprise that the damage often starts in our mouths. While most of us obsess over fitness routines and diet plans, oral health quietly determines the fate of your heart, brain, and even your healthspan. Ignoring it means risking chronic inflammation, compromised immunity, and an uphill battle against age-related disease, all from habits and routines that seem harmless. This episode looks into why true longevity and vitality begin with redefining your approach to oral care. We break down the exact tools, strategies, and daily rituals you need to protect not just your smile, but your whole body. Dr. Jonathan Levine is a leading prosthodontist (a dental specialist who focuses on restoration and replacement of teeth) known for integrating oral health with overall well-being. He's practiced for over three decades and founded multiple dental businesses, with training from Boston University and NYU. Dr. Levine's work has been featured by multiple mainstream media outlets, including CNN, ABC News and USA Today. He is also an inventor and educator, developing diagnostic protocols and products to optimize both oral and systemic health for a diverse client roster in New York City and beyond. "Dentistry could be a tip of the spear for diagnostics, for overall health, because people go to the dentist more than they go to their primary care physician." - Dr. Jonathan Levine In this episode you will learn: * Why oral health is considered a foundational pillar of overall health and how habits in the mouth impact longevity and chronic disease risk. * The history and evolution of dentistry's separation from medicine, and the modern movement towards integrated, holistic care. * The relationship between periodontal disease, the oral microbiome, and systemic diseases such as cardiovascular disease, diabetes, and cognitive decline. * Dr. Levine's recommendations for daily oral hygiene routines, including toothbrush selection, flossing, tongue scraping, and mouth rinses. * The importance of early intervention in jaw and facial development for children, and how breathing habits relate to long-term health. * Why high-performance dental teams and regular professional care are crucial for maximizing healthspan and preventing disease. Resources * Connect with Dr. Levine on Instagram: https://www.instagram.com/drjonlevine * Learn more about Dr. Levine's work and philanthropy: https://www.drjonathanlevine.com/  This podcast was produced by the team at Zapods Podcast Agency: https://www.zapods.com Find the products, practices, and routines discussed on the Alively website: https://alively.com/

It's easy to chase success at work and end up paying for it with your happiness, health, or family connection. Building a truly balanced life - one that doesn't sacrifice your own wellbeing or time with your kids for achievements - can feel almost impossible, especially when you're wired to go all in. This episode unpacks what it really takes to craft a work-life balance that lasts, including the tough lessons, regrets, and daily practices of someone who learned the hard way. Michael Chernow is an entrepreneur, podcast host, coach, and founder of Kreatures of Habit, a wellness brand focused on bringing functional nutrition to daily routines. Known for his dedication to consistency and habit-forming protocols, Chernow has successfully built and exited two businesses while also hosting men's retreats centered on mental health and self-discovery. Drawing from over 20 years in recovery and a lifelong commitment to self-improvement, Chernow's client and community base includes dedicated health enthusiasts and seekers of personal growth. His products and perspectives are widely recognized among wellness leaders and the broader fitness community. "My life was fully encompassed by my work. And I can also say that I was not happy." - Michael Chernow In this episode you will learn: * Why Michael prioritizes creating intentional environments for personal growth and how group experiences can amplify vulnerability and connection, especially among men. * The significant health benefits of social connection for longevity and well-being, and the dangers of social isolation for both mental and physical health. * The importance of routines and consistent daily habits - such as morning practices, sleep schedules, and movement -in building confidence, courage, and lasting change. * Michael's approach to work-life balance as an entrepreneur and father, and how clear boundaries and self-care foster both happiness and sustainable success. * Practical steps to make health and mindset changes stick, including asking for help, committing to small daily actions, and stacking "wins" rather than relying on single big epiphanies. * How taking control of simple, repeatable behaviors—like setting a go-to-bed alarm or starting your day with gratitude—can profoundly impact your mood, productivity, and overall healthspan. Resources * Connect with Michael on Instagram: https://www.instagram.com/michaelchernow * Find out about Michael's oatmeal brand at Kreatures of Habit: https://kreaturesofhabit.com/ * Listen to his podcast, Kreatures Of Habit Podcast: https://open.spotify.com/show/55aRcnBD5UoOgxTYUwtUVL This podcast was produced by the team at Zapods Podcast Agency: https://www.zapods.com [https://www.zapods.com/] Find the products, practices, and routines discussed on the Alively website: https://alively.com/

If you're overweight, imagine how losing a staggering 80 pounds could change your life. Creating lasting health changes like that is tough, because we tend to focus on diet tweaks and quick fixes, while neglecting the deeper patterns driving our habits. The demands of daily life, nagging mental roadblocks, and the pressure of past failures can leave even the most well-intentioned among us feeling stuck. This episode dives into why mindset is the key to true transformation, and how shifting your thinking can unlock consistent progress across nutrition, fitness, and wellbeing. Cutting through empty motivation and buzzwords, we explore building metabolic health from the inside out, and all from someone who learnt it all the hard way. Ben Azadi is a keynote speaker and New York Times bestselling author of "Metabolic Freedom", recognized for his expertise in metabolic health and nutrition. After overcoming obesity and depression in his early 20s, Ben built his authority on transforming pain into purpose and now leads Keto Camp, an online coaching platform with over 120,0000 subscribers to achieve metabolic flexibility. He is also the host of a top 15 podcast, "Metabolic Freedom with Ben Azadi". Ben's game-changing approach to health has made him a trusted resource for anyone seeking sustainable wellness. "More important than the physical six pack that I achieved was, was the mental six pack and the suicidal thoughts, the depression, all of that just started to dissipate…" - Ben Azadi In this episode you will learn: * How Ben transformed his life from obesity, depression, and poor health through mindset shifts and taking personal responsibility. * The concept of "mental obesity," why mindset is foundational to any health transformation, and how self-image and identity shape lasting results. * What metabolic flexibility means, why continuous ketosis is not recommended for most people, and the practical approaches Ben uses for cycling between fat and sugar burning. * How Ben structures his nutrition, including periods of carnivore eating, high-carb refeeds, and how he uses continuous glucose monitoring to personalize his choices. * The importance of prioritizing protein intake and strength training for preserving lean muscle during fat loss and supporting long-term health. * Why foundational habits like sleep and social connection are as vital as diet and exercise, and how trade-offs for quality of life play a key role in sustainable healthspan. Resources * Connect with Ben on Instagram: https://www.instagram.com/thebenazadi  * Listen to Ben's award-winning podcast, "Metabolic Freedom": https://podcasts.apple.com/podcast/id1470779784?app=podcast&at=1000lHKX&ct=linktree_http&itscg=30200&itsct=lt_p&ls=1&mt=2 * Order Ben's book, "Metabolic Freedom: A 30-Day Guide To Restore Your Metabolism, Health Hormones & Burn Fat": https://ketokamp.clickfunnels.com/metabolic-freedom  This podcast was produced by the team at Zapods Podcast Agency: https://www.zapods.com Find the products, practices, and routines discussed on the Alively website: https://alively.com/

Modern life disconnects us from the very rhythms and principles that allow nature to thrive, leaving us depleted, stressed, and searching for lasting health. We struggle to find vitality despite our best efforts, overwhelmed by confusing health advice and with uncertainty about the true quality of our food and environment. In this episode, we explore how taking lessons from regenerative agricultural practices and aligning with nature's principles can restore our bodies, build resilience, and protect the environment. Ric Scalzo is the founder of Gaia Herbs and a leading advocate for regenerative agriculture and holistic health. Over three decades, he grew Gaia into a well-recognized name in natural wellness before selling the company, later establishing an institute for botanical research at the Southwest College of Naturopathic Medicine. Now based in Costa Rica, he operates a regenerative organic certified farm and leads Kokora, a product line developed from medicinal plants grown on his land. Scalzo's work includes advising governments, such as El Salvador, on the national adoption of regenerative organic farming practices. "We probably have enough nutrition in our soils to provide us and provide our foods for thousands of years." - Ric Scalzo In this episode you will learn: * What it means to live a regenerative life, guided by the operating principles of nature, and how these principles can inform both personal and business decisions. * Ric's journey from founding Gaia Herbs to creating Kokor` and running a regenerative organic farm in Costa Rica focused on medicinal plants. * The core philosophical and naturopathic principles Ric integrates into his health practices and leadership approach, including the healing power of nature and practicing prevention. * Insights into the crucial connection between soil health, nutrient density, and the quality of the foods and supplements we consume. * The lifestyle routines Ric uses to support healthspan, including movement, flexibility, stress adaptation, and aligning his sleep with natural light cycles. * The role of social connection, compassionate leadership, and daily rituals in building resilience, reducing stress, and enriching overall wellbeing. Resources * Connect with Ric on Instagram: https://www.instagram.com/ricscalzo * Learn all about Kokora: https://www.instagram.com/kokoralife  This podcast was produced by the team at Zapods Podcast Agency: https://www.zapods.com Find the products, practices, and routines discussed on the Alively website: https://alively.com/

We carry more than we realize: mental, emotional, and even physical baggage weighs us down as we strive for health and fulfillment. We can find ourselves investing energy in habits, routines, or beliefs that no longer serve us, leaving little room for vitality or joy. This isn't new information, but the challenge is knowing how to let go of what's unnecessary. In this episode, learn how simplifying your "backpack" - in everything from nutrition to mindset - can help you move more efficiently toward your goals, making space for what truly matters and energizing every summit you climb. Saahil Mehta is an entrepreneur, coach, author, and mountaineer known for helping individuals declutter their lives and optimize well-being. After a near-fatal car accident and ongoing health struggles, Saahil overhauled his lifestyle, prioritizing personal health, plant-based nutrition, and functional routines for peak performance. He is recognized for his work with business leaders and his Seven Summits framework, which encourages defining and striving toward holistic life goals. Saahil's practical approach to health and clarity has influenced international teams and audiences, blending lessons from his own business leadership and mountaineering pursuits. "I'm going to do this because I'm going to make me a priority." - Saahil Mehta In this episode you will learn: * Why Saahil believes identifying and removing "clutter" is key to personal growth, energy, and reaching your goals. * How a wakeup call about hidden food intolerances and vitamin deficiencies transformed his health, productivity, and outlook on life, and the practical steps he took to recover. * Saahil's approach to nutrition as a lifelong plant-based eater, including insights from blood sugar tracking and the importance of lean muscle for healthy aging. * The daily routines and stress management techniques he uses, from morning movement and meditation to "cup of time" breaks and mindful meal practices. * Strategies for maintaining physical fitness throughout the day, including "walking pads" in the office, habit stacking, and training for purposeful challenges like mountaineering. * The significance of defining your personal "seven summits" in life for clarity and fulfillment, and how cultivating strong social connections and clear priorities can keep you energized and at peace. Resources * Connect with Saahil on Instagram: https://www.instagram.com/saahilmehtaofficial/ * Find out all about Saahil's offerings: https://www.saahilmehta.com/  * Buy Saahil's book, 'Break Free: A Guide To Decluttering Your Life': https://www.amazon.com/Break-Free-Saahil-Mehta/dp/1922456209/ref=sr_1_1  This podcast was produced by the team at Zapods Podcast Agency: https://www.zapods.com Find the products, practices, and routines discussed on the Alively website: https://alively.com/

Many of us over 60 are worried about losing strength, mobility, and independence as we age, and it's easy to feel that poor health is inevitable after a certain point. There's a lot of fitness advice out there, which makes it difficult to know what actually works, especially when most programs seem built for younger bodies, not older people with busy lives and changing needs. This episode provides a clear path forward, focused on proven methods that help older people not just survive, but thrive. Jaime Brenkus is a veteran health educator and fitness professional, best known for pioneering the "8-Minute Abs" program, which brought accessible fitness routines to millions. With over 40 years of experience, Jaime has worked with everyday people, from all walks of life, emphasizing routine, nutrition, and movement over intensity or perfection. He has published several books, including 'If You Want to Live, Move! Putting the Boom Back into Boomers' and 'Age Rewind - Turning Back the Clock! Ageless Energy & Timeless Health'. He's well known for his ability to take simple, tried-and-true health concepts and package them as consumer-friendly innovations. He has produced hundreds of fitness videos and has made various television appearances.  "If you do nothing at all for the rest of your life, what do you think's going to happen?" - Jaime Brenkus In this episode you will learn: * Why the health challenges you face later in life, like loss of independence or chronic illness, often begin with habits established decades earlier, and how small, daily choices shape your healthspan. * The power of simple, sustainable routines, such as short daily workouts and consistent habits, over fleeting bursts of motivation or extreme exercise regimens. * How movement and resistance training can combat age-related muscle loss, support metabolism, and promote long-term health - even if you start with just a few minutes a day. * Practical, realistic nutrition strategies for lasting results, including the "clean, lean, and green" rule, managing protein intake as you age, and focusing on progress over perfection. * The critical role of sleep and recovery in the aging process, and how fitting movement and wellness practices into real-life schedules can promote better rest and resilience. * Why mindset, routine, and self-compassion are foundational for health transformation, and how adopting an 80/20 approach can help you make changes that last. Resources * Connect with Jaime on Instagram: https://www.instagram.com/boomercoachjaime/ * Join his private Facebook group, Health and Fitness Over 50 Community: https://www.facebook.com/groups/health.and.fitness.over.50.community This podcast was produced by the team at Zapods Podcast Agency: https://www.zapods.com Find the products, practices, and routines discussed on the Alively website: https://alively.com/

Could the best way to calm your mind really be as simple as changing the way you breathe? This episode explores how shifting from unconscious to intentional breathing can disrupt our tendencies to get stressed and have difficulty thinking clearly. We go into how such an accessible change can help lower stress hormones, restore mental clarity, and help you approach daily challenges with more resilience. Todd Steinberg is the founder of Komuso, a company dedicated to practical stress management and mindfulness through breathwork. Formerly a high-performing entrepreneur driven by what he later identified as high-functioning anxiety, Todd shifted his approach after discovering simple breath techniques, an experience that became the basis for his company's signature breathing necklace. Today, Steinberg's tools are used by individuals seeking accessible solutions to stress, emphasizing simplicity in optimizing healthspans. "When you're returning yourself to that state, you're able to again wash out the cortisol and then come back to just feeling good and okay." - Todd Steinberg In this episode you will learn: * How high-performing anxiety can show up as constant drive and stress, and how Todd realized it was impacting his daily life and health. * The science behind straw breathing and how simple, deliberate breathwork can reduce cortisol, support clearer thinking, and interrupt negative thought cycles. * Practical breathing routines for different situations, including preventative breathing first thing in the morning and rescue breathing when stress hits. * Why most of our daily thoughts are negative and repetitive, and how breath awareness offers a way to break unhelpful patterns. * The connection between mouth versus nose breathing, physical performance, and long-term health, with easy experiments to try while exercising. * How using physical cues like the Komuso necklace can help build the habit of mindful breathing and improve emotional resilience throughout the day. Resources * Connect with Todd on Instagram: https://www.instagram.com/todsky21 * Learn more about what Komuso has to offer: https://www.komusodesign.com/ * Shop all the products Todd mentions in this episode: https://alively.com/products/todd-steinberg This podcast was produced by the team at Zapods Podcast Agency: https://www.zapods.com Find the products, practices, and routines discussed on the Alively website: https://alively.com/

Could the key to adding vital, healthy years of your life be hiding in plain sight? In today's episode, we separate fact from fiction in the often confusing world of fitness and aging. Many of us reach a point where maintaining health feels like an impossible challenge, with contradictory exercise advice only adding to our frustration. We'll cut through the noise to reveal how strategic movement can transform your health trajectory, helping you break free from stagnation and rediscover the vibrant energy you thought was lost to time. Join us as we share the science-backed strategy that can turn exercise from a chore into your most powerful tool for extending not just your lifespan, but your healthspan. Bill Gifford is an acclaimed journalist, author, and curiosity-driven outdoorsman. He is best known for co-authoring the New York Times bestseller "Outlive: The Science and Art of Longevity" with Dr. Peter Attia, a definitive work on the science of longevity and healthspan. Bill also wrote the bestseller "Spring Chicken: Stay Young Forever (or Die Trying)", a deeply personal and investigative look at the aging process. He has written for Wired, Bloomberg and Men's Health, among others. "There are more people who need to start doing something, or do maybe a little bit more than they are now… than there are people who are worried… about overtraining." - Bill Gifford In this episode you will learn: * How curiosity, adventure, and a passion for learning can act as lifelong drivers for health and vitality, shaping both career paths and daily habits. * The value of diverse, enjoyable movement and how a broad approach to fitness—including strength, flexibility, and balance—contributes to healthy aging. * Why individualized dietary approaches matter more than following popular nutrition trends, and what the latest research suggests about fasting, muscle mass, and metabolic health. * The importance of quality sleep and proper recovery, including the trade-offs between early morning routines and getting adequate rest. * How social connection, intentional relationship-building, and shared experiences help to combat loneliness and add meaning to our lives as we age. * Practical steps for creating lasting change—such as signing up for an event or making a firm commitment—that can impact all pillars of healthspan, from nutrition to social engagement. Resources * Connect with Bill on Instagram: https://www.instagram.com/billgifford * Buy his book, 'Spring Chicken': http://a.co/d/dA35FHE * Read and buy the book he co-authored with Dr. Peter Attia, 'Outlive': https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599 This podcast was produced by the team at Zapods Podcast Agency: https://www.zapods.com Find the products, practices, and routines discussed on the Alively website: https://alively.com/

Can someone really reverse aging? What if you could reverse your biological clock and be more physically fit than ever before, even in your senior years? As you get older, you might think that your best days are behind you. Instead of thriving, it's easy to accept the aches, poor sleep, and waning motivation. But what if you could radically reshape what's possible for your body and mind at any age? This episode takes a deep dive into the habits and science-backed protocols that can help you reverse aging. We'll hear from a prominent medical doctor who reveals how he achieved the physiological markers of someone nearly 50 years younger through health optimization. Dr. Bob Arnot is a doctor of internal medicine, journalist, author and former host of the Dr. Danger reality TV series, with numerous appearances on talk shows including Larry King, NBC and Late Night with Conan O'Brien. He is well known for his humanitarian work, and has sat on the board for Save the Children, the UN High Commission for Refugees and Global Outreach Doctors, among others. He is also the co-founder of the American Working Group on Greater Syria, and is the founder and chairman of Lifeline Iraq. His focus is now on food technology and longevity, and he is the Chief Innovation Officer at Health Tech Without Borders. "People get so trapped by their ideology that they can't eat something or they can't do an exercise or they don't want to do something because they're ideologically stuck." - Dr. Bob Arnot In this episode you will learn: * Why Dr. Arnot believes it's possible to physiologically get younger with elite-level fitness, and how he personally maintains a biological age decades younger than his chronological age. * The concept of a "portfolio lifestyle," and how diversifying activities across athletics, music, technology, and humanitarian work contributes to sustained motivation and fulfillment. * How advanced tracking devices and metrics like heart rate variability (HRV), VO2 max, and continuous glucose monitoring guide Dr. Arnot's training, recovery, and dietary decisions. * The importance of structured sleep and nutrition routines, such as early dinners, whole foods, and sleep hygiene, to optimize recovery, cognitive function, and HRV. * Why psychological mindset, meditation, and proactive agency are as crucial as physical protocols in extending healthspan and maintaining vitality. * Key takeaways on purpose-driven living: investing time in meaningful activities, continually reinventing oneself, and why giving full effort, no matter the task, optimizes both health and happiness. Resources * Connect with Dr. Arnot on Instagram: https://www.instagram.com/drbobarnot/ * Learn more about his innovative work with Health Tech Without Borders: https://www.htwb.org/ * Read his book, 'Turning Back the Clock': https://www.amazon.com/Arnots-Guide-Turning-Back-Clock/dp/0316051748 This podcast was produced by the team at Zapods Podcast Agency: https://www.zapods.com Find the products, practices, and routines discussed on the Alively website: https://alively.com/