Deliberate Aging podcast

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In Her Ellement

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Navigating Career Pivots and Grit with Milo’s Avni Patel Thompson 26:18

for 16 dager siden26:18

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How do you know when it’s time to make your next big career move? With International Women’s Day around the corner, we are excited to feature Avni Patel Thompson, Founder and CEO of Milo. Avni is building technology that directly supports the often overlooked emotional and logistical labor that falls on parents—especially women. Milo is an AI assistant designed to help families manage that invisible load more efficiently. In this episode, Avni shares her journey from studying chemistry to holding leadership roles at global brands like Adidas and Starbucks, to launching her own ventures. She discusses how she approaches career transitions, the importance of unpleasant experiences, and why she’s focused on making everyday life easier for parents. [01:26] Avni's University Days and Early Career [04:36] Non-Linear Career Paths [05:16] Pursuing Steep Learning Curves [11:51] Entrepreneurship and Safety Nets [15:22] Lived Experiences and Milo [19:55] Avni’s In Her Ellement Moment [20:03] Reflections Links: Avni Patel Thompson on LinkedIn Suchi Srinivasan on LinkedIn Kamila Rakhimova on LinkedIn Ipsos report on the future of parenting About In Her Ellement: In Her Ellement highlights the women and allies leading the charge in digital, business, and technology innovation. Through engaging conversations, the podcast explores their journeys—celebrating successes and acknowledging the balance between work and family. Most importantly, it asks: when was the moment you realized you hadn’t just arrived—you were truly in your element? About The Hosts: Suchi Srinivasan is an expert in AI and digital transformation. Originally from India, her career includes roles at trailblazing organizations like Bell Labs and Microsoft. In 2011, she co-founded the Cleanweb Hackathon, a global initiative driving IT-powered climate solutions with over 10,000 members across 25+ countries. She also advises Women in Cloud, aiming to create $1B in economic opportunities for women entrepreneurs by 2030. Kamila Rakhimova is a fintech leader whose journey took her from Tajikistan to the U.S., where she built a career on her own terms. Leveraging her English proficiency and international relations expertise, she discovered the power of microfinance and moved to the U.S., eventually leading Amazon's Alexa Fund to support underrepresented founders. Subscribe to In Her Ellement on your podcast app of choice to hear meaningful conversations with women in digital, business, and technology.…

Deliberate Aging

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Deliberate Aging is all about healthy aging and the things that we can do to remain vibrant & active through mid-life and beyond

18 episoder

#Fitness #Dodie Georgiades

Deliberate Aging

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Deliberate Aging is all about healthy aging and the things that we can do to remain vibrant & active through mid-life and beyond

18 episoder

#Fitness #Dodie Georgiades

Alle episoder

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Episode 16: Healthy Living Tips From Cyprus 27:40

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I have lived most of my life in the Northeastern portion of the U.S. but I did spend 10 years living in the Mediterranean island of Cyprus. In this episode, I will compare the lifestyle in the U.S. with that of Cyprus. I am joined today by my sister-in-law, Helen, who has a similar experience. She was raised in Cyprus and then left the country for school and work. She has lived in Lebanon, Abu Dhabi, Brazil and the U.S. She will help me compare the lifestyle of the U.S. with that of Cyprus. Some of the differences that we discussed are below. In Cyprus, most meals are home cooked using fresh ingredients. Cypriots do not buy in bulk. They shop frequently to ensure that they are getting the freshest ingredients. One quirky fact is that there are open-bed trucks that drive thru the neighborhoods selling fresh fruit and veggies in season. If a fruit or vegetable is not in season, you probably won't find it in a store. Cypriots like to socialize and lead very relaxed lifestyles. Meals can be quite lengthy since people like to linger and talk. The foods that Cypriots eat are fresh. A typical snack would be fruit or nuts. Every Monday is a day to eat beans and no meat. They use fresh spices, often from their own gardens, to flavor food and to make tea that can be used for medicinal purposes, such as drinking chamomile tea to get ready for sleep. They eat their biggest meal of the day at lunchtime. Cypriots don't usually go the gym to workout. They stay active by walking, swimming and tending to their gardens. Family is critically important. A Cypriot's purpose in life would be care of the family. Overall, the Cypriot lifestyle is more slower-paced than in the U.S. and the foods are fresh. I would say that Cyprus is a good example of the Mediterranean diet and lifestyle. www.facebook.com/DeliberateAging…

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Episode 15: Never Stop Learning - Interview with Cathy Drazek 31:01

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In this episode, I had the pleasure of being joined by Cathy Drazek. She is a 51 year old busy mother of two who changed her eating habits because she saw how it was effecting her son. Cathy was overweight for most of her life. During covid, she noticed that her 14 year old son was also gaining weight because he was mimicking her eating habits. This was the moment when she decided to make a dramatic change. She consulted with a coach and has successfully been able to lose weight, lower her inflammation levels as evidenced by improvement in joint pain, and has helped her son to improve his own eating habits. Her purpose in life is continual learning. Age is not slowing her down as she continues to have goals for the future including her plan to establish a "maker space" within the next 5 years. She thrives on teaching others and enjoys the impact she has on youngsters thru her volunteer work with the scouts. Family plays an integral role in her life. She manages her son's hockey team and loves every minute of it. This is how she manages her stress. The link to Cathy's crafting business page is below: https://www.facebook.com/CraftyCathy13 www.facebook.com/DeliberateAging…

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Episode 14: Alcohol Controversy 8:41

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Episode 13: Blue Zones- places where people live exceptionally long lives 11:08

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Episode 12: Interview with Barb Kane, fitness instructor and environmental activist 22:58

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Episode 12: Exercise As Medicine 11:17

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Episode 11: The Mediterranean Diet 10:47

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The Mediterranean diet has gained widespread recognition for its health benefits and sustainable lifestyle approach. Rooted in the traditional eating habits of Mediterranean regions like Crete, Greece, southern Italy, Spain, and parts of North Africa and the Middle East, this diet prioritizes fresh, seasonal, and minimally processed ingredients, reflecting the agricultural richness of these temperate climates. First introduced by researchers Ancel and Margaret Keys in 1975, the diet's low rates of heart disease and longer life expectancy among Mediterranean populations made it a model for healthy eating worldwide. The Mediterranean diet is a flexible and balanced approach to eating, emphasizing: Plant-Based Foods : Vegetables, fruits, legumes, nuts, seeds, and whole grains form the diet’s foundation, providing essential nutrients and fiber. Healthy Fats : Extra virgin olive oil (EVOO), rich in monounsaturated fats and antioxidants, is the primary fat, complemented by nuts, seeds, and fatty fish. Moderate Animal Products : Fish and seafood are consumed regularly, while poultry, dairy, and eggs are eaten in moderation. Red meat is limited, and processed meats are avoided. Minimal Processed Foods : Fresh, seasonal ingredients replace packaged snacks and sugary drinks. Moderate Wine Consumption : Red wine is consumed in small amounts with meals in some Mediterranean cultures. Social and Lifestyle Elements : Meals are enjoyed with family and friends, fostering mindful eating and social connection, paired with regular physical activity. A defining feature of the Mediterranean diet, EVOO, is minimally processed, retaining more antioxidants and anti-inflammatory compounds than regular olive oil. Its high ratio of healthy fats improves cholesterol levels and protects cells from damage, making it a versatile and nutritious cooking staple. The diet encourages variety, including: Vegetables, fruits, and legumes for vitamins and fiber. Whole grains for sustained energy. Fish and seafood for heart-healthy omega-3s. Moderate dairy, nuts, and seeds. Herbs and spices for flavor without excess salt. Research links the Mediterranean diet to: Reduced risk of cardiovascular disease, diabetes, and certain cancers. Improved weight management, gut health, and cognitive function. Increased longevity and reduced overall mortality rates. Practical Tips for Adoption Start small by incorporating more vegetables and olive oil into meals, replacing red meat with fish or legumes, and using herbs for flavor. Share meals with loved ones and opt for fresh, seasonal ingredients to make the transition seamless and enjoyable. Some may find fresh ingredients costly or less accessible, and moderation is crucial to prevent overconsumption of calorie-dense foods like nuts and olive oil. Planning and mindful portioning can help overcome these challenges. The Mediterranean diet offers more than a meal plan—it’s a holistic lifestyle that promotes health, connection, and longevity. Whether aiming for better heart health, weight management, or simply delicious meals, this diet provides a sustainable and enjoyable approach to wellness. Living in Cyprus for 10 years provided firsthand exposure to Mediterranean eating. Meals emphasized fresh produce, home cooking, and relaxed dining with family and friends. Meatless Mondays, a variety of beans, and snacks like nuts were staples. The mid-day meal was the largest, with herbs often grown at home. This experience inspired a lifelong appreciation for the Mediterranean lifestyle and its recipes, which continue to influence daily meals today. Mediterranean diet - Wikipedia www.facebook.com/DeliberateAging…

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Episode 10: Interview: Gary Porter's Triad of Health: Attitude, Nutrition & Exercise 37:59

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Today I have the pleasure of interviewing Gary Porter who I met at the Fred Astaire Dance Studio in Montville, NJ where we were both taking dance lessons with our spouses. Gary is one of those rare people who has an extreme love of life. His positivity and energy are infectious. At the age of 70, Gary is very active. He continues to work because he loves his job. His life's purpose is to teach and counsel young people. He fulfills this purpose with his job and his volunteer work. He travels extensively with his wife and he takes ballroom dance lessons. He has overcome several health issues over the years and came up with a "triad" approach to health which includes attitude, nutrition and exercise. www.facebook.com/DeliberateAging…

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Episode 9: Weight Watchers 12:16

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Weight Watchers, now rebranded as WW, began in 1963 as a community-driven program to share weight-loss tips and support. Today, it is a global, science-based weight management program emphasizing healthy eating, exercise, and mental health. The PersonalPoints Program assigns a daily and weekly budget of points based on individual factors like age, gender, and weight. Foods are assigned points based on their nutritional content, with healthier foods receiving lower points and some items, such as non-starchy vegetables and skinless chicken, designated as zero-point options. This flexibility allows members to make choices that fit their lifestyles, whether they primarily cook at home or dine out often. Food Journaling: Members track what they eat, which promotes accountability and helps identify unhealthy eating habits. Journaling can be done manually or digitally through the WW app. Check out WebMD's article which describes how keeping a food diary can be helpful: https://www.webmd.com/obesity/features/can-food-diary-help-you-lose-weight Meetings & Support: Weekly in-person or virtual meetings provide motivation, accountability, and practical advice. Exercise Incentives: Members earn extra points through physical activity. Mental Health Focus: Resources such as goal-setting tips and overcoming challenges are integral. Public recognition of milestones in meetings creates a supportive community atmosphere. Flexibility: Members can save points for special occasions, making the program adaptable to real-life scenarios like birthdays or holidays. The program evolves based on medical advances, transitioning from calorie counting to a points system. It promotes slow, sustainable weight loss (1–2 pounds per week) and aims to instill lifelong healthy habits. Unlike strict diets, WW encourages moderation rather than deprivation, making it easier for members to maintain long-term success. ...and now for my personal experience with WW. I am a lifetime member which I earned by reaching my goal weight. My 83-year-old mother also used the program, and its long-standing history reassures me of its credibility. While I appreciate WW's effectiveness and still use its recipes, I stopped participating after reaching my goal weight, leaving a convenient workplace program, and experiencing tracker fatigue. Despite these challenges, I recommend WW for its realistic and research-backed approach to weight loss, emphasizing the importance of commitment and consistency. To join the conversation about WW, visit my Facebook page, Deliberate Aging, or access the link in the show notes. www.facebook.com/DeliberateAging…

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Episode 8: Exercise Snacks 6:56

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Today’s topic is "exercise snacks," a concept emphasizing short bursts of physical activity throughout the day. Unlike food snacks, these are brief exercises—lasting 30 seconds to 5 minutes—that can be done anywhere, without special equipment or a gym. Exercise snacks are a practical, time-efficient way to stay active, especially for busy people or beginners, and can lead to long-term exercise habits. The recommended 150 minutes of moderate-intensity aerobic exercise per week can be achieved in small increments rather than long sessions. Exercise snacks allow you to accumulate activity over the day. For instance, taking a 5-minute movement break every hour during an 8-hour workday adds up to 40 minutes daily. Over a week, this totals 200 minutes—well over the recommended amount. For desk workers like me, incorporating exercise snacks can combat the sedentary nature of our jobs. Here are some examples: At Work: Take the stairs, walk to a far-away restroom, or do hand-weight exercises at your desk. If you work remotely, try standing, stretching, or marching in place during virtual meetings. While Watching TV: Get up and move during commercial breaks. On the Go: Park farther from your destination or opt for stairs instead of elevators. I also use a standing desk to reduce sitting time, as standing burns twice the calories and lowers health risks associated with prolonged sitting. Check out Yale Medicine's article: https://www.yalemedicine.org/news/sitting-health-risks Exercise snacks aren’t just convenient; they’re impactful. Studies show they boost energy, enhance mood, and improve focus, making them a great option for breaking up stressful days. Regular activity also reduces health risks linked to prolonged sitting, often referred to as “the new smoking,” which increases the risk of conditions like heart disease, cancer, and diabetes. While exercise snacks are short, consistency is key. Incorporate them most days of the week to see noticeable benefits. Give exercise snacks a try and see how they fit into your life. Visit my Facebook page to share your experience and tips. Small changes can lead to big health improvements! #ExerciseSnacks #HealthTips #YaleMedicine www.facebook.com/DeliberateAging…

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Episode 7: Interview with Nancy Candea 45:33

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Today, I have the privilege to interview Nancy Candea who is a living example of a woman making deliberate choices to age well. In addition, through her work in various roles, she is helping others to do the same. Nancy's various roles include psychotherapist, wellness coach, yoga therapist and author. Her book, Present: The Art of Living Boldly in the Second Half of Life is available on Amazon. She founded Yoga Impact, a non-profit that brings yoga into communities that lack wellness resources. She is the founder and director of the non-profit Living Boldly Project which helps women, and those who work with women, understand how ageism affects them. She also teaches about healthy longevity. For more info, you can check her website and social media platforms: Nancy Candea Instagram: https://www.instagram.com/nancycandea/ Facebook: https://www.facebook.com/nancy.candea LinkedIn: https://www.linkedin.com/in/yogaimpact/ Twitter: https://twitter.com/nancycandea Pinterest: https://www.pinterest.com/nancycandea/_created/ www.facebook.com/DeliberateAging…

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Episode 6: A New Year's Resolution that I hope everyone will set 6:25

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The text discusses the significance of New Year’s resolutions, beginning with two key dates in January: January 1st, when most resolutions start, and Quitter’s Day (the second Friday in January), when enthusiasm often begins to wane. By mid-February, many people abandon their resolutions altogether. New Year’s resolutions are popular because they offer a sense of renewal and the opportunity for self-improvement. Defined by the Cambridge Dictionary as promises to oneself to adopt positive habits or quit negative ones starting January 1, the tradition dates back 4,000 years to ancient Babylon, where people pledged to repay debts or return borrowed items. Today, resolutions tend to focus on self-improvement, like weight loss or healthier living. However, while more than 40% of Americans and 27% of Brits set resolutions, very few achieve them. Experts recommend the following strategies to make resolutions more achievable: Identify your "why" : Understand the deeper reason for your goal, such as wanting better health to play with grandkids. Be specific and realistic : Instead of vague goals like "exercise more," set measurable goals like "exercise three times per week." Break goals into mini-steps : Focus on smaller, incremental goals that build toward your larger objective. For example, commit to eating a healthy breakfast most mornings before tackling bigger dietary changes. The most common resolutions for 2025 include saving money, eating healthier, exercising more, and losing weight. While it may seem futile to set resolutions given their high failure rate, the text argues that having goals is essential for human fulfillment. Whether it’s a grand ambition like reaching the moon or smaller goals like teaching a grandchild the alphabet, striving for something brings purpose and motivation. Finally, I’d like to recommend one resolution that I think everyone should make: Schedule your annual health screenings with your doctors (primary care, eye doc, OBGYN, and any specialists that you see regularly), dentist, dermatologist. Schedule them and put them on your calendar now so that you’re all set for the year. This proactive step can help ensure a healthy year ahead. Happy 2025! Common New Year's Resolutions and How To Keep Them Tips To Keep Your New Year’s Resolutions Chart: America's Top New Year's Resolutions for 2025 | Statista www.facebook.com/DeliberateAging…

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Episode 5: Book Club 10:01

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You might wonder how a book club could improve your health, but it offers more than just literary discussions—it fosters learning, connection, and fun. Reflecting on my own experience, I recall monthly gatherings filled with lively debates, laughter, and camaraderie. While my book club disbanded during COVID-19, its impact on my well-being has stayed with me. Book clubs can help reduce loneliness, a significant health risk linked to cardiovascular disease, dementia, and depression. Regular social interaction fosters a sense of belonging, which improves mental and physical health. If books aren’t your thing, other activities—volunteering, taking a class, or calling a friend—can achieve similar results. Research, such as studies on multigenerational households, shows that social connection extends life expectancy and enhances well-being. The American Heart Association states that loneliness and social isolation increase around this time of the year and they offer suggestions to try if you're feeling alone such as visiting friends, joining a group or a class, helping others / charity work. These suggestions are more than just feel-good advice, they are backed by research that shows the profound health benefits of human connection. Their facebook post from 12/5/24 is linked here: https://www.facebook.com/share/p/1JBDT2mKFP/ Engaging in book club discussions challenges your mind, broadens perspectives, and strengthens critical thinking skills. For example, our group once debated a moral dilemma from a novel about a mother protecting her guilty son. These discussions stimulate mental processes, help preserve cognitive function, and encourage open-mindedness. Reading itself is another brain booster. Historical fiction, my favorite genre, not only entertains but also educates. Books like The Red Tent and Small Things Like These have taught me about different cultures and historical events. Reading allows you to escape, explore new ideas, and even "travel" to places like Paris without leaving your home. Check out wikipedia if you want more info on the Magdalene Laundries which is discusssed in Small Things Like These : https://en.wikipedia.org/wiki/Magdalene_Laundries_in_Ireland Beyond the intellectual benefits, book clubs are simply enjoyable. They provide a break from daily stress, an opportunity to laugh with friends, and a chance to immerse yourself in captivating stories. If book clubs aren’t for you, there are countless ways to combat loneliness and promote well-being. I stay connected through monthly girls’ nights out, weekly calls with my mom, and ballroom dance lessons. My 83-year-old mother finds connection through church, daily phone calls, and her regular beauty parlor visits. The key is discovering activities that fit your lifestyle. This week, I challenge you to share how you combat loneliness. Do you belong to a book club, or do you find connection in other ways? Head over to my Facebook page, Deliberate Aging, and share your story—it might inspire someone else to try something new. #oprahbookclub #bookclub #magdalenelaundries #americanheartassociation www.facebook.com/DeliberateAging…

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Episode 4: Brain Health 13:15

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Oxford University’s 2024 Word of the Year, brain rot, refers to the mental deterioration caused by consuming trivial, unchallenging information, such as from endless internet scrolling. This raises a crucial question: how can we protect our brains as we age? To explore this, I turned to The Alzheimer's Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age by Drs. Dean and Ayesha Sherzai. Cognitive decline, including Alzheimer's, has three main determinants: 1. Age 2. Genetics 3. Lifestyle While age and genetics are beyond our control, lifestyle choices provide hope. The Sherzais emphasize prevention, highlighting that cognitive diseases develop decades before symptoms emerge. Positive lifestyle changes—nutrition, exercise, stress management, quality sleep, and mental challenges—can delay or even prevent cognitive decline. The Sherzais' clinic is in Loma Linda, California, a designated "blue zone" where residents live longer, healthier lives. Their findings reveal striking insights, including: -Regular brisk walks can lower Alzheimer’s risk by 40% (Framingham Study). -Chronic stress impedes brain cell production. -Poor sleep leads to amyloid plaque buildup, a hallmark of Alzheimer’s. -Formal education and ongoing learning reduce cognitive decline risk. -Community support and a sense of belonging enhance brain health. The Sherzais created the NEURO plan, a holistic approach to brain and body health: 1. Nutrition: Prioritize a whole-food, plant-based diet, incorporating items like beans, leafy greens, and good fats while limiting sugar, processed foods, and alcohol. 2. Exercise: Engage in regular physical activity to boost brain cell growth and connectivity. 3. Unwind: Manage stress through activities like yoga, meditation, or nature walks instead of unhealthy habits like drinking alcohol. 4. Restore: Maintain quality sleep through good sleep hygiene. 5. Optimize: Challenge your brain with new, mentally stimulating activities. Small, sustainable changes, such as starting with "meatless Mondays," can have significant impacts over time. Many brain-healthy habits lack immediate gratification, unlike activities like cooking a meal, which offers instant rewards. For example, exercise or dietary changes may take weeks or months to show results. This delayed payoff requires long-term commitment and trust in the process. I follow many of the Sherzais' recommendations: -A mostly plant-based diet with minimal meat, no dairy, and limited sugar and alcohol. -Regular exercise, yoga, and meditation for stress management. -Volunteering to foster community connection. -Maintaining good sleep hygiene (I aim for 8-9 hours nightly). -Challenging my brain by learning new skills, like ballroom dancing at 50 and starting this podcast. The fight against brain rot starts with consuming meaningful, challenging information. Drs. Sherzai’s work demonstrates that proactive choices at any age can support brain health. What are you doing to protect your brain? Join the conversation on my Facebook page, Deliberate Aging, and share your experiences. Next week's episode is entitled Book Club. You might be wondering how does book club relate to healthy aging. Tune in next week and I'll show you how ..... www.facebook.com/DeliberateAging…

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Episode 3: Intermittent Fasting 11:48

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When Do You Decide to Eat? Eating patterns vary widely – some eat by habit, others follow schedules, and some eat only when hungry. Traditional advice rarely touched on when to eat, focusing instead on what and how much to consume. The only guidance I recall was the idea that eating a large lunch is better than having a big dinner. That changed when I read Jason Fung’s book, The Complete Guide to Fasting , where I learned about intermittent fasting. Initially, fasting seemed intimidating, as I believed it required long periods (over a day) of consuming only water. However, the book clarified that fasting can be flexible and manageable, involving shorter periods without food. What is Intermittent Fasting? Fasting is simply a conscious decision about when to eat. Naturally, we fast while sleeping. For instance, if you sleep from 11 p.m. to 7 a.m. (8 hours) and eat throughout the day until 11 p.m., you fast for 8 hours and eat for 16 (an 8/16 pattern). Intermittent fasting reverses this ratio, such as fasting for 16 hours and eating during an 8-hour window (16/8). During fasting periods, you can have water, tea, coffee, or bone broth. Small amounts of cream or coconut oil in coffee or tea are allowed, which I appreciated since I enjoy cream in my morning coffee. Key Insights from the Book Emphasis on Whole, Real Foods: Avoid highly processed, packaged foods and opt for whole foods like fruits, vegetables, and minimally processed proteins. These are often found around the perimeter of grocery stores. Quality Over Macronutrient Percentages: The author debunks the idea that all carbs, fats, or proteins are equal. For example, extra virgin olive oil (EVOO) is far healthier than margarine, and kale differs vastly from sugar. Similarly, not all calories are equal – 2,000 calories of greens provide more nutrients and volume than 2,000 calories of chocolate. Simplicity of Fasting: Unlike diets with strict rules, fasting is straightforward: don’t eat during your fasting window. There are no calorie or food restrictions, but healthy choices are encouraged. Room for Splurges: Strict diets often fail because they lack flexibility. Fasting accommodates occasional feasts on special occasions. Health Benefits: Fasting may help with conditions like diabetes, obesity, heart disease, and aging. The author stresses consulting a doctor, especially for those on medications. My Experience with Intermittent Fasting Starting fasting was challenging as I was used to eating breakfast immediately after waking up. Over time, it became easier, and now I fast regularly. My typical schedule is a 16/8 pattern: I skip breakfast, have coffee with cream (allowed), and eat my first meal at 10 a.m. My last meal is by 6 p.m. Initially, I worried about nighttime hunger and ate large dinners, but I eventually realized normal-sized meals suffice. Using this approach, I lost 10 pounds and kept it off for over two years. I typically follow 16/8 during the week and allow flexibility on weekends. If my weight creeps up, I shorten my eating window (e.g., 18/6) until I’m back on track. Beyond weight loss, I’ve experienced improved mental clarity during fasting. A colleague mentioned fasting helps him focus on work projects, as he saves time and enhances his productivity. One area where I didn’t see improvement was my cholesterol levels. The author notes that more condensed eating periods might help, but since weight loss was my primary goal, I didn’t pursue this. Your Experience? I’d love to hear from others who’ve tried intermittent fasting. Did you see similar results, better results, or no change? Share your experiences on my Facebook page. www.facebook.com/DeliberateAging…

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