This week on the podcast we are doing the first of a two-part series on the Ultimate 30-Day Habit Building System!
We talk all about the “whys” behind habit-building and how our system can help you with a repeatable framework to build new habits and replace habits that don’t serve you.
First you need to understand why it’s important to focus on habits, what habits you already have and notice them and then choosing the habits you want to build.
We discuss the compounding effects of habits and how they are the compound interest of self-improvement. (James Clear) And how small incremental actions that seem insignificant at the time end up being what transforms your life. James Clear says you need to fall in love with the system, not the goal.
In our system, we dive into who you want to become, focusing on internalizing the identity of someone who incorporates the habits that you want to build into their lives. For instance, you need to identify yourself as a “runner” you need to do what runners do and that is run consistently.
It’s also important to understand the “why” behind the who you want to become. Darren Hardy calls it your “why power” and the who you want to become depends on your WHY.
In the pre-work for the Ultimate 30-Day Habit Building System we are going to choose one habit that reflects the identity of the person you are trying to become.
We share about how we set ourselves up for success so that incorporating the new habit into our lives is fun.
Pillar number one of the Ultimate 30-Day Habit Building System is Brain Training. As we embark on new habits, our primitive brains want to keep us comfortable and pain-free so we need to override our plans and goals. Brain training and managing your mind is fundamental to succeeding at building new habits. Listen here!
This week on the podcast we talk with John Leland about his book, “Happiness is a Choice You Make-Lessons from a year among the Oldest Old”.
Leland, an award-winning journalist with the NY Times , shared some of his experiences with us in writing this book which started as an assignment for the newspaper. In his own words, ” In 2015, I followed six people over age 85 for a year. I expected a deep dive into the hardships of old age. Instead, they taught me lessons that changed my life: lessons in resilience, joy, purpose, gratitude and acceptance. I learned why older people are more content than young adults, and why even talking about wanting to die can make you happy. Best of all, I learned that we don’t have to wait until we’re old to learn these lessons.” Listen Here!
This week on the podcast we discuss how happiness is found in our day to day lives and not something that we look for in big, thrilling moments. We talk about the fact that happiness is a decision of mindset in the day to day, average moments in life. We approach being happy in a deep and lasting way and not just looking for those “thrilling high” moments as proof that we’re happy.
Martha Beck says that “our culture has come to define happiness as an experience that blows your mind. It’s as though we’re somehow falling short if we don’t routinely feel the way Times Square looks—madly pulsing with a billion watts of Wow!” Don’t get me wrong. Excitement is a great and necessary thing; without it life wouldn’t be complete. But happiness—real happiness—is something entirely different, at once calmer and more rewarding. And cultivating it is one of the most important steps we can take toward creating fulfilling lives.” Beck says that intense excitement is actually the enemy of true joy. Listen here!
Are you a morning person? This week we discuss the power of a morning routine and why it sets you up for success throughout your day. Having a morning routine has been proven to have health benefits including reduced stress and anxiety. People who don’t have routines often suffer from poor sleep, poor diet and poor physical health. We reflect on the idea that a morning routine actually necessitates an evening routine and that your sleep can’t be compromised to build this habit.
Some ideas to start building the habit of a morning routine include setting your intentions especially the night before. Be flexible and willing to trade things out if they don’t work for you, eg: if you don’t feel like running, try a brisk walk instead. Carry your momentum from the morning forward. For more, listen here!
This week on the podcast we pause for a moment to look back on our first 50 episodes. We take just one thought, sentence, quote or statement from each and share them. They are a mix of powerful ideas, interesting statistics and a couple that will just make you smile.
We want to say thank you to all of our listeners, subscribers, reviewers and to our family and friends. A big thank you to our editor Erin Bryant as well. Listen here.
On this week’s podcast we discuss how daily habit #5, LET GO, may be the most important habit of all. Stress and worry are not just negative emotion words that we should be tossing around daily or even weekly. They are true social trends with major health implications impacting us now and in the future. Stress is literally killing us.
Beyond stress, when we talk about “LET GO” we really mean all of the negative emotions that can build up over time. Anger, fear, sadness, regret.
We discuss strategies for building the habit of letting go daily including meditation, journaling, take a walk, take a bath, nap, and our personal favorite, hold a baby. Listen here!
This week on the podcast, we discuss the science of gratitude and how it can help you increase optimism and longevity. We share some of the latest research on optimism including a recent study done by Boston University that was just published this summer as well as other information on how gratitude and optimism can improve your health.
People who focus on practicing gratitude are healthier, experience less illness (including depression), have stronger relationships, behave in more generous ways, and are overall happier and more optimistic.
We discuss the ways of building the habit of gratitude on a daily basis and how the mindful decision to be grateful achieves the strongest results. Practical tips are provided on building the habit of gratitude through journaling, gratitude meditation and setting a timer throughout the day.
This week on the podcast we’re talking all about our daily habit #3-SHARE. For us, sharing isn’t about being generous with things you own or your money, it’s about sharing your life with the people around you. It’s staying connected and engaged and developing the habit of fostering friendships.
We share the negative impacts of loneliness and isolation, as well as discuss the positive health benefits of having strong relationships. We also give you practical tips in how to combat loneliness as well as ideas for building strong friendships.
Science has proven that loneliness and isolation increase morbidity amongst seniors, while developing social connections is proven to increase longevity and improve overall quality of life. This is a habit that can be learned and even if you consider yourself an introvert, we have ideas for you to build new friendships.
This week on the podcast it’s all about your brain and building the habits that protect brain health as you age! Molly and Angela discuss factors that impact protect brain health. Learn all about exercise, diet and most importantly brain activities that encourage neural plasticity and can prevent dementia and Alzheimer’s.
Also, hear practical tips and ideas for activities that you can start doing on a daily basis to challenge your brain.
Lastly, have you wanted to start the habit of reading? Molly and Angela offer easy steps to build a reading habit as well as a list of some of their favorite books!
This week on the podcast we talk with author, entrepreneur, and influencer–Lorraine C. Ladish. Lorraine calls herself a 21st Century communicator who helps empower women and others to achieve their goals. She has always put an emphasis on fitness in her life, and after a running injury when she was 48, has been devoted to yoga. So much so, that last year she gained her certification as a yoga instructor. Lorraine’s poses are admired across all of her social media and websites and she has worked with AARP on a series of yoga videos focused on beginning yoga for older adults.
We wanted to chat with Lorraine about how important moving is to her as a habit, and what she believes about exercise as she ages. Her passion for exercise reflects all of the reasons daily habit #1 is MOVE. She talks with us about why she doesn’t like to miss a day of moving and how it affects so much more than just her physical body. Over the course of her life, she has faced many challenges and moving her body has always been something she uses to help her mood, her energy levels and her stress. We also talk about how she’s learned to meditate as a way of stress reduction and why she believes that being still is just as important as moving.
For the next few weeks, we’re going to be talking about the FIVE habits that make up our lifestyle strategy and philosophy at Five for Life.
If you are new to the podcast, real quickly the five daily habits of a HAPPIER, longer life are:
MOVE*LEARN* SHARE*GIVE* LET GO. All backed by science and proven to increase longevity AND improve overall happiness. So over the next few weeks we will be going through each of these five habits individually and talking about some of the science behind the habit and we’re going to talk about what steps you can take to build these specific habits.
First up is daily habit #1 MOVE. So we say all the time that it’s daily habit number one for a reason…and it’s really not “a reason” it’s MANY reasons. Listen Here!
Are you trying to break a “bad” habit? Listen in as Molly & Angela discuss why they don’t use the word “bad” to describe habits. Hear about strategies from James Clear’s Atomic Habits and from Charles Duhigg and The Power of Habits.
We talk about the inversion of the laws of habit building and provide five practical tips for breaking habits that don’t serve you.
1) Visualize a tangible “why”.
2) Isolate the cue and identify the routine.
3) Have a plan. Pre-commit to change.
4) Ask for help.
5) Replace Habits that don’t serve you with habits that inspire you.
Learn the Golden Rule of Habit Change. (Hint: you can’t truly break habits) Listen Here!
On the podcast this week Molly and Angela talk about the metaskill of “how to build a new habit”. By definition, a meta skill is a nugget of practical knowledge that applies to a wide variety of circumstances including ones you have never directly experienced before. Figuring out how to manage your brain so you can create the thoughts that lead to the feelings, that compel your actions is absolutely critical to building habits. Choosing to listen to your prefrontal cortex, instead of your primitive brain is how we lean into the future and reach our goals.
We go in depth to teach the habit loop and James Clear, from “Atomic Habits” and his approach to making the habit loop work for you when you are building a new habit.
Lastly we share our own 6 C’s for building habits.
This week on the podcast we take a 10,000 foot view of brain science, and in particular the areas of the brain that are involved with habit formation. Want to build new habits? You’re going to have to be aware of your primitive brain while you make plans with and listen to your executive brain. Why does the brain build habits? How much of your life is on autopilot and how do you feel about your habits.The good news is that building habits, and changing your brain can happen at any age!
In preparation for next week, when we’ll start learning how to build new habits, click on the to download our version of habit scorecard (adapted from James Clear, Atomic Habits).
Ready to listen? Go right here!
In the first episode of season 2, co-hosts Molly Watts and Angela McDade revisit the five daily habits of a happier, longer life. As they continue to highlight these habits–MOVE, LEARN, SHARE, GIVE and LET GO–including the science behind increasing longevity and improving overall quality of life, the focus for season is on HOW to build habits that serve you.
What is a habit mindset and how can you train your brain to build the habits you want? How can you break habits that don’t serve you? This season the podcast will give very tactical and practical information on building the habits for longevity and happiness. We’ll talk about the 6 C’s of habit formation and how you can incorporate a habit mindset for whatever goal you want to achieve. Listen here!
Pat Gallant-Charette is no ordinary grandma! The 68-year-old life-long Maine resident has completed six of the Oceans Seven, a marathon swimming challenge that has athletes attempting seven of the toughest open-water swims in the world. Only 12 people to date have accomplished the feat. Until last year, Pat was the oldest swimmer to swim the English Channel and she still holds 9 world records for age group in marathon open-water swimming. Here’s the really crazy part! Pat didn’t get serious about swimming until she was 58. And she was terrified of the ocean for years, after she had what she thought was a close encounter with a shark (it was really a curious seal) when she was 13.
We talk with her about overcoming fears, living a life without regret and learning new things (incuding snow-shoeing and maple tapping) as she approaches her 70th birthday! (Unusual for someone who has lived their whole life in Maine to never have tried before!)
And she’s not done swimming. Pat has no plans to retire and believes she will still be completing marathon swims in her 80’s. Get inspired to try something new–listen here.
In this episode we talk to Maria Leonard Olsen.
At age 50, Maria had drank her way out of her 25-year marriage. She had, against much advice, put all her eggs in the motherhood basket, will-fully derailing her successful law career. As teenagers, her precious children did not need her in the hands-on way they previously had. Her husband and she had grown apart because, among other things, they failed to nurture that important relationship. She was depressed and stuck. When she turned 50, she had the distinct feeling that she was on the downward slope of her life. Actuarially speaking, she was. So when she turned 50, her gift to herself was to go on a crusade to make the most of whatever time she had left.
She set out to do 50 new things that were significant, at least to her. The list spanned physical challenges, adventure travel, and lifestyle changes. Each taught her something about herself and about how she wanted to lead the next years of her life to come. She ended up writing a book that follows the work she did to overcome addiction and trauma to accomplish those 50 new things and shares with readers how to make their own action lists.
We talk with Maria about living her authentic life, living with intention and how she is creating her best life. Listen here!
In this episode Molly and Angela talk with speaker, author and professor, Dr. Catherine Sanderson, PhD about the science behind happiness and how we can truly impact our happiness.
After compiling lots of research, Dr. Sanderson wrote her book “The Positive Shift” which focuses on small changes we can all make regardless of whether or not we are genetically disposed to being happier. And yes! That’s a real thing. Dr Sanderson explains it much like metabolism. You know how some people can seemingly eat anything and never gain weight? (They are probably the happy ones too) And some people gain weight by simply looking at pizza? OK..well maybe not, but you get the point. Same thing applies to our disposition. Some people are just naturally happier and others have to work at it.
In their studies, the researchers determined that things we can do to impact our happiness really fall into two areas: mindset (how we think about things) and behaviors (what we do).
Here are a few things any of us can try to improve our happiness, health and longevity that are all backed by science:
1) Don’t catastrophize the small irritations of life. People who have a tendency to dwell on the negative and be critical aren’t happier.
2) Get out in nature.
3) Volunteer and give to others.
4) Smile at someone.
5) Have strong relationships.
6) Express gratitude.
Happiness is good for all of us. It’s better for the world. Talking about it, teaching about it, just getting it out there in the conversation. We are all benefiting when the people around us are happier.
This week we speak with Kathrine Switzer, who has long been one of running’s most iconic figures. She was the first woman to officially run the Boston Marathon in 1967. Her entry revolutionized the sporting world when a photo of her being physcially attacked by the race director trying to remove her bib was spread across the globe. That photo, has been immortalized by Time-Life becoming one of their “100 Photos that Changed the World”.
She went on to campaign for women, ensuring their official status by 1972 in the Boston Marathon. After, she created and organized a global series of races, called the Avon International Running Circuit—400 races in 27 countries for over a million women. Through those races she was instrumental in demonstrating women’s running capability to the International Olympic Committee (IOC) and getting women’s marathon included in the Olympics in 1984.
We talk with Katherine about her passion for running, helping women and running the Boston Marathon again in 2017 at age 70, in honor of the 50th anniversary of her historic first run. At age 72, she is a great example of creating the habits of a happier, longer life! You’ll love her story here.
Suzy Gammon, 75, is a blogger who describes herself as “super old and writing about it on her website, AgingTimeBomb.com.” Her blog started without a real focus. Suzy says, “I was afraid to look back and pick at my life’s scabs because I feared I could bleed to death without the tough crusts protecting me.” Hear about her journey to better writing and why she believes finding peace with who we are and how we arrived here is the greatest gift we can give ourselves. Now the blog is helping her to “age gracefully”.
Here is how Suzy describes it: This blog is for people who know they are aging and the people who care about them. Especially those who are growing old with heartache to gently cradle and to reconcile. As we grow old, some of us take comfort in only looking forward and others in only looking back. The graceful ones are those who are in sync with both perspectives. Listen here!
Suzy has a Ph.D. in Human Development and Family Studies and her career focused on high-risk adolescents and young adults. This background doesn’t give her much knowledge about aging, so she reads and learns from others such as Five for Life.
Suzy lives in the Portland Oregon metropolitan area with her husband of over fifty years. They have as many grand-dogs as grandchildren and often find themselves caring for four-legged family members. Suzy is an avid hiker who volunteers with organizations that promote and protect public lands in the Columbia River Gorge and the mountains nearby.
- A 2.4 Mile Swim
- 112 Mile Bicycle Ride
- 26.2 Mile Run (Marathon)
We’re summarizing and distilling a lot of what we learned this month with our focus on “healthy” diets this week on the podcast. We talk about changes you can make and what seemed to be the overriding theme with all of our guests. Plus we share just a few takeaways from the book The Compound Effect written by Darren Hardy. If you’ve wondered how much sugar is in a typical American diet (daily) you’ll want to find out here!
Have you heard about intermittent fasting? What about bioindividuality? On this episode we talk with Deb Gutierrez, a holistic health coach and personal trainer who focuses on optimal health for aging. In this episode we discuss the holistic approach to aging from a nutrition and fitness perspective. Deb’s approach to healthy eating involves personal “tweaks” that take into account your own stress levels, your sleep, your exercise and the way your body responds to different types of foods. Listen here!
This month, we are tackling the dreaded “D” word….DIET. But not in terms of weight loss, because although a healthy weight is important, what is even more important is disease prevention and how you actually feel. We aren’t a weight loss company. There are plenty of options there, but we want to help you LEARN about different approaches to healthier eating. Even if you think you’ve heard it all before, we are talking to some different experts that have compelling science behind what they do.
This week’s guest is Lisa King.
This week on the podcast we’re talking to an empty-nester who has made a unique life decision when it came to downsizing. Ben Soto, and his wife Julie made the decision to move into urban co-housing. When I hear the word co-housing, I am not quite sure what it means. My first thought is commune-style (but then again I am a child of the sixties).
What we learned from Ben is just how modern and intentional their co-housing environment is. Built in the heart of Seattle, it’s one of the first of it’s kind in Washington. Click here!
In this week’s episode, we’re talking about the science of gratitude. Not just the “woo woo” feel-good idea of gratitude, but how practicing gratitude activates parts of your brain and has been proven to have overall health benefits. We talk about lessons we’ve learned about practicing gratitude and recognizing joyful moments. We talk about going from the retroactive process of looking back at your day and appreciating moments to actively looking for “wonder” and “joy” in real time. We discuss “awe” and seeking out something that awes you. Lastly, we share the advice from a Benedictine monk David Steidl-Rast, that to be truly happy you just need to slow down and be grateful for every moment for the opportunity it is. Moment by moment, you just need to stop, look and then go. Listen here!
What do you believe about mindset? Do you think your feelings guide your thoughts? In this episode of the podcast we talk to Elizabeth Salazar about self-coaching and how to work on your thought patterns to guide your life. Elizabeth teaches us about how circumstances are neutral, our thoughts are optional and that we have the power to choose our thoughts which will determine our feelings, actions and ultimately results. You’ll love it. Listen here!
So first things first–Phyllis is 67! Yes, this is what 67 can look like. For Phyllis it started in her 20’s after losing her mother at the age of 53 due to a heart attack. She realized she needed a plan and serendipitously picked up a book about women’s bodybuilding by Arnold Schwarzenegger. She claims it was love at first sentence and joined the first all women’s bodybuilding gym.We talk with Phyllis about some of the challenges she’s faced (including two hip replacements in the last three years) as well as what inspired her to start her blog at the tender age of 64. We think you will love her energy, her no-nonsense approach and you’ll definitely learn something about weight-lifting. More than anything, Phyllis shows us all that you can be strong, no matter what age you are! Click here!
Rachel Hollis is an author, motivational speaker, blogger and podcast host who has been at the forefront of women’s empowerment this year with the release of her book, “Girl Wash Your Face”. In this episode we take some lessons from this book and apply them to living a HAPPIER, longer life. Diving into “Girl Wash Your Face” we share some of the best lessons we learned for goal setting and roadblocks to happiness. You can listen here.
November is Diabetes Awareness Month and on this episode of the Live HAPPIER longer podcast we talk with podcast host and professional broadcaster, Stacey Simms, about some of the myths surrounding diabetes and some of the advances that are changing the way we treat it. Full of lots of great information and dome interesting facts you might not be aware of. Listen here!
Caren Glasser has invested the past 40+ years being of service to the community by sharing her gift of song and media. She has been produced by Rhino Records. Created 8 CD’s that focus on moving community towards hope. She has provided arts programming for the public and private schools sector in LA. Authored 4 books. And is the host of an influential WEB TV Show (The Little White Lie) and The Founder of Spark It Network. Caren talks with us about changing the culture of aging, especially as it comes to women. Listen here.
Have you heard about “Blue Zones®?”
Come with us as we discuss the research and information discovered by Dan Buettner in five geographic areas in the world where people live the longest and where the are high numbers of older people who age without typical diseases like heart disease, cancer or diabetes.First written in an article for National Geographic titled “The Secrets of Long Life”, Buettner detailed five unique areas and found common traits among them, that he later dubbed the “Power 9®”. These nine commonalities lead to longer, healthier happier lives. Come listen here!
Kathryn Nicolai started telling herself stories to help herself get to sleep when she was a child and has been doing it all of her life. As a yoga instructor, she often heard from students that they had a hard time turning off their brains at night. Being an avid reader and audio book listener herself, Kathryn knew that people often turned to audio books when they had trouble sleeping, but she herself experienced a problem when trying to use audiobooks for sleeping. Like many, she wanted to keep listening and the stories moved forward in a way that she was compelled to keep listening. Her creative solution? A podcast where she incorporates her love of stories with her practice using her voice to help people relax. You’re going to love listening to this episode.
- She’s a fourth generation dentist
- She had her own private practice and following in her father’s footsteps she focused on treating patients in nursing care facilities.
- After selling her practice, she joined her brother in a medical device startup, where she focused on research surrounding neurological diseases and patient interaction.
- A live Anthony Robbins event inspired her to start her new company.
As a writer and an international dance force for the past twenty five years, her bio is impressively long. In this episode Paulette shares with us how she started the global tribal bellydancing movement and how she uses dance to encourage women to transform their lives. Meditation through movement and getting in touch with your true inner self are just a part of Paulette’s purpose and how she helps empower women. Listen here
Nicole Christina is a psychotherapist, professional blogger, and host of the acclaimed Podcast Zestful Aging. Nicole interviews inspiring woman about their projects, as well as their own metamorphosis as they age. On our podcast she shares her clinical and academic perspective on zestful aging and creating habits that are both simple and sustainable. Our messages both focus on creating habits, and you’ll appreciate Nicole’s focus on nature, finding quiet spaces, relaxed approach to eating and exercise. She may even teach you a new vocabulary word! Listen to the podcast here.
Molly and Angela discuss the TED talk from Lisa Genova, Ph. D. a neuroscientist turned author, who wrote the book (and movie) Still Alice. The emphasis of the talk was on exercise, sleep and the science behind Alzheimer’s prevention. There is mounting research that indicates we can prevent Alzheimer’s with improved sleep habits and aerobic exercise. Listen here.
Heike Yates is a certified personal trainer, pilates instructor and fitness warrior. Almost 30 years ago, she left corporate America and never had a plan to pursue fitness as a career. When she moved to America from Germany, she realized that activity wasn’t readily available in the US as a part of everyday life. People spent more time in cars. She knew she had to move as much as possible and get off her “buttskie”. Listen to her enthusiasm for daily action #1- MOVE in her epidsode here
Lisa King is a full-time pharmacist and recently co-authored her book, Tiny Life Changes with her sister Lauren Daniels.
Both Lisa and Lauren encountered some challenging life events that resulted in learning about and embracing self-care and positive mindset. Lauren became a life coach and Lisa devoured every self-help book she could find. Hear more about their journey…
On this episode of the Live HAPPIER longer podcast, we visit with Lori Massicot.
Lori is a Certified Nutrition Coach, Holistic Wellness Coach and Sober Coach
Lori primarily helps women who are over 40, and she says that that time of life is a wake up call, “where you really need to start making adjustments to yourself care, to what you’re eating, to how you’re thinking and to how you’re moving your body.” She’s also the host of a great podcast called To 50 & Beyond. (Which I can’t really say without hearing Buzz Lightyear in my head, but that’s ok because Lori is kind of super hero too!) Read more.and listen here…
After the passing of her brother, Janet Birkey felt the desire to live her life as he did: with joy and full of things that would bring her happiness. She always knew she wanted to go back to school to finish her degree, and went on to finish her bachelor’s degree and to get her master’s and a doctorate in counseling.
On this episode we talk with Janet about stress and learn better ways to handle it. We are constantly introducing things that are stressful in our lives, and then there’s one stress that comes, that maybe isn’t a great big event, but then all of a sudden we’re overwhelmed. You’ll hear about Janet’s #1 stressor (here’s a hint: he’s 70 pounds of love, teeth and lacks boundaries) Read more and listen here…
In the first Live HAPPIER Longer podcast, Molly and Angela discuss how Five for Life came to be, just over a year ago.
For Molly, watching her parents age very differently helped her recognize what path she wanted to take; one that allowed her to live longer and happier. She realized that it would require habits to be built in mid-life that would continue as she aged. Read more about Five for Life’s five daily actions and listen here…