8 episodes

Best-selling author and life coach Marissa Kennerson explores aging from 40 up with leading experts on mobility, brain health, sleep, hormones, nutrition, creativity and much more.

Age Thoughtfully with Marissa Kennerson Marissa Kennerson

    • Self-Improvement
    • 5.0 • 11 Ratings

Best-selling author and life coach Marissa Kennerson explores aging from 40 up with leading experts on mobility, brain health, sleep, hormones, nutrition, creativity and much more.

    Kim Newlin - Cardiac Health - The Healthy Heart Episode

    Kim Newlin - Cardiac Health - The Healthy Heart Episode

    Kim Newlin!
    Kim Newlin is currently practicing as a Cardiovascular Clinical Nurse Specialist and Adult Nurse Practitioner at Sutter Roseville Medical Center in Roseville, California. She first earned a BS in Exercise Physiology at University of California at Davis, then completed the RN and CNS program at the University of California, San Francisco, and the Gerontology/Adult Nurse Practitioner post-master’s program through the University of Massachusetts at Boston.
    Kim is the Director of Cardiovascular Services, which includes oversight of the Cath Lab, Interventional Radiology, Cardiac and Pulmonary Rehab and the Heart Health Clinic. She continues to see patients in the Heart Health clinic which she established in 2011. Kim developed the first Care Transitions Program in the Sutter Sacramento region, both of which have significantly improved the patient experience during the transition home and reduced readmissions back to the hospital by focusing on improving medication reconciliation, creating a realistic transitional care plan and helping patients and families obtain the appropriate post acute care. She also mentors new and seasoned nurses and works on a variety of process improvement programs within the hospital and the region.
    Kim's Three Tips for Aging Thoughtfully:
    1. Move every day. It doesn’t need to be fancy.  You don’t need expensive clothes – you don’t need to go to the gym. Just make it a priority. Fit it into your day however you have to. It doesn’t need to be more than 30 minutes, and it’s really never too late to start. So, if you don’t do anything now – anything more than you’re doing now is better.
    2.  Choose to be a mindful eater. From everything to when you’re buying the food, to when you’re making your meals and when you are putting it in your mouth. Realizing that food becomes a part of you and can make all the difference in your daily energy, your mood, your weight and really your health.
    3. Find a daily stress relief that does not cost money or require you to travel. 
    Kim mentions the book: Salt, Fat, Acid, Heat: Mastering the Element of Good Cooking

    Heart Healthy Links from Kim!

    There is not a lack of literature out there, so I recommend talking to a health care professional and doing some reading on trustworthy sites with good, easy to read information: (CDC, https://www.cdc.gov/nutrition/index.html  and PCNA: https://pcna.net/clinical-resources/patient-handouts/heart-healthy-toolbox/


    Two good articles with a lot of research are:

    https://www.onlinejacc.org/content/69/9/1172: Trending Cardiovascular Nutrition Controversies

    https://www.acc.org/latest-in-cardiology/ten-points-to-remember/2018/07/25/13/51/a-clinicians-guide-for-trending-cardiovascular-nutrition: Cardiovascular Nutrition: Current Controversies




    Physical Activity Guidelines:
    https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html





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    • 1 hr 6 min
    Corrin Pierce - The Importance of Strength and Mobility Work (...and how to get started.)

    Corrin Pierce - The Importance of Strength and Mobility Work (...and how to get started.)

    Corrin Pierce
    Corrin’s work as a strength and mobility trainer is heavily informed by her background as a dancer, massage therapist, Pilates instructor, and all-around anatomy nerd. She believes that you have tremendous power to affect the way your body moves and feels through mindful movement work that focuses both on mobility and strength, and that this power does not diminish with age.

    This played out in her own body after serious issues with back pain. Building strength helped her back and joints in a way nothing else ever had. She loves seeing how building physical strength also helps people recognize their other strengths.
    Corrin's Instagram is full of information! Join her mailing list to find out about her online classes. Or participate through her You Tube Channel!
    Corrin mentions Role Model Massage Therapy Balls, yoga blocks and a foam roller as some her favorite things.
    Corrin's Three Tips for Aging Thoughtfully
    1.  You have to be realistic about the changes that come with aging. If you fight against it, it's just going to be more stress. That said, don't feel limited! I really do believe you have the power to change the way that you move and the way that you feel. You will always have that power, that is not going to go away. You always have that power up until the very end of your life. Even as you age, you will still be able to be able to choose to move in ways that support your body -- even if those ways shrink as we get older. I think the key for that is accountability on some level. Find somebody on Instagram, check out my stuff or find somebody who really resonates for you, follow them and do the stuff they say. You have to do the stuff. Make it social: have an accountability buddy, take a class, hire a coach if it's within your means. Those are all things that will help you to age well and continue moving.
    2. Emphasize recovery! Figure out what kind of self-care things make you feel good, and it won't be the same for you as it will for your best friend.  Keep your recovery, at least some of your recovery active - so you are getting out socially, moving your body with other people (kids and grandkids!).
    3. You've got to maintain your strength and mobility: you've just got to! All the things that will keep you independent as you age have to do with strength.  When you have more muscle mass - you are helping so many things: your blood sugar to stay regulated, improves your mental health (people who have more muscle mass have a lower risk of cognitive decline as they age). Muscles make you smarter! People who have stronger grip strength (an indicator of overall strength) tend to live longer.  They have a lower risk of falling.  (Metabolism, bone strength - all the things!) Weights or lunges, squats, push ups, band work! As long as you are working against resistance, you are going to be building strength!



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    • 55 min
    Eric Zimmer - Intentionally Creating the Lives We Want to Live

    Eric Zimmer - Intentionally Creating the Lives We Want to Live

    A behavior coach, podcast host, and author, Eric Zimmer is endlessly inspired by the quest for a greater understanding of how our minds work and how to intentionally create the lives we want to live.
    At the age of 24, Eric was homeless, addicted to heroin and facing long jail sentences. In the years since he has found a way to recover from addiction and build a life worth living for himself.
    Eric works as a behavior coach and has done so for the past 20 years. He has coached hundreds of people from around the world on how to make significant life changes and create habits that serve them well in achieving the goals they’ve set for themselves.
    In addition to his work as a behavior coach, he currently hosts the award-winning podcast, The One You Feed, based on an old parable about two wolves at battle within us. With over 300 episodes and over 13 million downloads, the show features conversations with experts across many fields of study about how to create a life that has less suffering and more fulfillment and meaning.
    Guests on the show include scientists, authors, researchers, teachers, thought leaders, spiritual gurus, and public figures and all offer practical, actionable wisdom that listeners can readily apply to their daily lives in order to act their way into a better experience of living.
    His story and his work have been featured in the media including TedX, Mind Body Green, Elephant Journal, the BBC and Brain Pickings.
    Eric's Three Tips for Aging Thoughtfully
    1. One of my most basic tips is that I have to be moving my body. Exercise for me is so fundamental to my mental, emotional and (as I age) physical well-being. I would be lost without that one. As I get older, I feel like I can let that one slide less and less.
    2. Foster connection: I am intentionally leaving that very broad. We can connect to so many different things, but I do think connection is at the heart of a good life. Typically that connection will not only be to one thing but a variety of things. Some of things might be people, that’s a pretty common one. Our own spiritual ideas – that’s an important connection. Connection to things that we enjoy doing. Fostering connection in different aspects of our lives is really important. After doing 300 episodes of the One You Feed you could almost boil it down to exercise and connect. An over- simplification that holds truth.
    3. Find things that you enjoy doing! Have things that you like to do that are also restorative in some way. Leisure activities that are mindless and unsatisfying (scrolling through Facebook or binging Netflix) are not bad, but they are not very nourishing or regenerating.  Conversely, we try to stock our leisure time with things that are very edifying like meditation and yoga – which are all important. 
    I recently have been thinking how important it is to have things that sit in between those two. Things we really enjoy doing but also provide us with edification, relaxation and regeneration. I think the typical word for this would have been a hobby. Otherwise you might be spending a lot of time in leisure – but doing things that wear you out. You feel tired and empty after. The other side – shoving in things that are rigorous practices – might not let us rewind. For me, this is playing the guitar.

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    • 59 min
    Jessica Snow - Meditation as Respite and Source of Joy - Not Judgement

    Jessica Snow - Meditation as Respite and Source of Joy - Not Judgement

    Jessica Snow is a meditative storyteller and energetic alchemist.
    Jessica is consistently at the fore of the mystical zeitgeist.  People have pressed play on her meditations and podcasts over 82,000 times.
    Since 2011, Jessica’s bright imagination, inclusive nature, and magical voice have made her a sought-out and beloved meditation guide in her hometown of Los Angeles.
    Today, Jessica is a leader in the guided meditation movement and an authentic voice of the new new age.  She creates and leads inventive mystical experiences that are as profound as they are pleasurable.
    Beneficial for both the first timer and the experienced meditator, her narratives are powerful original myths and fairy tales filled with symbolism.  By placing the participant at the center of each journey with her signature “spoonful of sugar” approach, she creates the gateway to mystical experiences.
    Since starting crystal meditations with Spellbound Sky in 2012, she has guided hundreds of events with many thousands of people, written three books, created an expansive hypersigil of digital content and witnessed an extraordinary amount of magic.
    Jessica’s main aim is always the same - to reconnect you with your own magic.
    Free meditations on Jessica's site.
    Jessica's Three Tips to Age Thoughtfully:
    1)RELEASE:  Create some time, space or mechanism for releasing the past. I don’t mean this in a cognitive, psychological way. Maybe it’s when you take a shower – at the end of the shower, you let the water run on the top on your head and you watch the water go down the drain – washing things away. You can do this with guided meditation or drumming – drum it out. Maybe it is your workout where you, “leave it all on the floor,” as they say.
    2) ROMANCING OUR IMAGINATIONS - Turning our imaginations gently so they experience: a) freedom – go ahead and picture whatever you want and b) let’s stretch ourselves in a good direction. So instead of worrying – and imagining things we don’t want -romancing our imagination is a way to start picturing and generating a new vision for the future. Jessica reminds us of how much negative imagery is going through our brains all the time. Let’s play with our daydreams.
    3) TIME FOR CONTEMPLATION: Creating micro-pockets of time for some type of contemplation, and how I would define contemplation is checking in with the inner-being. Whether you want to call this your soul, your higher self, your inner-knowing – whatever word you want to put on it. External life is really in our faces all the time and there’s so much joy and power and new ideas inside us.  But that inner knowing, that inner voice is never going to scream to get your attention the way the external world is screaming to get your attention for various reasons and motivations. You might pull a card or light a candle – just creating those little tiny pockets of checking in so that the inner-being has its say as often ideally as the external world has its say. Because as the end of the day, we really do know what’s best for us and it’s quite often the polar opposite of what the external world might try to tell us will make us happy. We actually do know.


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    • 1 hr 4 min
    Tracy Verdugo - Artist, Teacher and Mother of "Loosen-up-ism" and "Endless-possiblity-ism"

    Tracy Verdugo - Artist, Teacher and Mother of "Loosen-up-ism" and "Endless-possiblity-ism"

    Tracy Verdugo
    If Tracy Verdugo was given the opportunity to coin a term for a new art movement based around what she teaches she might call it “Curiosity and Wonderism” or maybe “Loosen-upism” or “Endless possibilitism”.
    When she is not hanging out with her family in their artsy adobe home in a small village on the shores of Jervis Bay, Australia, or throwing paint around in her little purple studio in their backyard, you may find her painting beside thermal pools on an Italian island with an eager group of students, Aperol Spritz in one hand, paintbrush in the other, or sitting in a circle on St Pete Beach, Florida, listening intently as women share their stories of creative longing.
    Tracy is an inspiration instigator, prolific painter, bestselling author and lover of the written word, smitten traveler and soaker up of all that is beauty-full. She teaches her Paint Mojo and other creative workshops all over this amazing planet and reminds her students of the wonder that already resides within them. Her works are vibrant and filled with joy, inspired both by global travels and the simple beauty of the focused moment.
    Since 2000 Tracy has held 18 successful solo exhibitions and her works are held in collections both in Australia and internationally. Mostly though, she is mama bear to two gorgeous, zest-filled daughters, Santana and Cece, and co-adventurer in life with her amor of 34 years, the talented and brilliant Marco.
    Tracy's book:
    Paint Mojo - A Mixed Media Workshop - Creative Layering Techniques for Personal Expression
    Tracy mentions Dory Kanter's book, Art Escapes: Daily Exercises & Inspirations For Discovering Greater Creativity and Artistic Confidence
    Body Groove with Misty Tripoli

    Tracy's 3 tips for Aging Thoughtfully:
    1.  The first one is to do with the physical and it’s really simple: Drink enough water, get enough sleep and move your body. Tracy loves to dance and walk daily and gets to bed early.
    2. Getting out in nature. Getting out in nature for Tracy is so restorative for soul and mind and body.
    3. As Tracy has gotten older, she has learned to give herself a lot more grace. She has learned not be so hard on herself. We have repetitive things we deal with – “I have everything together, but there is this one thingI wish I could do better at.” She used to beat herself up a lot and now realizes she is doing pretty down good!
    Find Tracy!
    Website: Tracyverdugo.com
    Instagram: @TracyVerdugo
    Facebook group: Abundant Creative


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    • 51 min
    Dr. Majid Fotuhi: Boost Your Brain - Use It or Lose It

    Dr. Majid Fotuhi: Boost Your Brain - Use It or Lose It

    This is a must listen for everyone. Dr. Fotuhi not only tells us how to keep our brains active and healthy as we age, but he explains why things like sleep apnea, high blood pressure, lack of sleep and stress cause our brain to deteriorate. The idea is to create a very healthy reserve of brain power, and he tells us how to do it.
    Dr. Majid Fotuhi is a Harvard- and Johns Hopkins-trained neurologist and neuroscientist, Dr. Fotuhi is one of the foremost authorities in the field of memory, concussion, ADHD, Alzheimer’s disease, and brain vitality in older adults. Through his 25 years of teaching, clinical work, and neuroscience research experience, Dr. Fotuhi developed a multidisciplinary approach to treating brain function disorders. In addition to treating patients in his current role as medical director of NeuroGrow Brain Fitness Center, Dr. Fotuhi conducts clinical research, writes books, and gives public lectures about brain health, prevention of Alzheimer’s disease, and expanding brain capacity.
    In addition to his published research, Dr. Fotuhi is the author of three books, including the recently released Boost Your Brain, the New Art and Science Behind Enhanced Brain Performance. He serves as an affiliate staff member at Johns Hopkins Medicine, and a lecturer at Harvard Medical School.
    Dr. Fotuhi's Three Tips to Boost Our Brains and Remain Vital and Thriving:
    1. Memorize 5 new names every day. Memorizing names is not as hard as people think it is. By trying hard enough you will get good at it. Make a book, a little index card, something on your phone – memorize five names. It could be the name of the bank teller you have seen or someone in your building – football players or actors. Five names a day. Start in the morning, and at the end of the day you should be able to look at the pictures and say who is who.
    *Note: Dr. Fotuhi also has a great technique in his book, Boost Your Brain, to memorize 20 random words!
    2. Do 5 minutes of nothing once a day. Close the door, turn off all the phones and just sit there and enjoy the life that you have. Just sit there and marvel that as much as there are problems in your life; you are a lucky person.
    3. Every day do something to make another person happy for no good reason. Do good deeds for other people when they least expect it. The beneficiary of that is you, more than the recipient of whatever you did. When you do something nice for someone else, you feel good about yourself. Feeling good about yourself reduces levels of cortisol, makes you calmer and makes you happier.


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    • 49 min

Customer Reviews

5.0 out of 5
11 Ratings

11 Ratings

Big Gip ,

Great Listen

Thoughtful and inspiring interviews done right. This is definitely on my must-listen list!

CoachDahlia ,

Curated content done right!

Love this podcast. It takes all of the info that I constantly try to get my arms around (but never seem to have the time to do) - and puts it all in one place. Marissa asks great questions (often ones I'm thinking to myself, which is amazing), seeks appropriate definition of terms for her listeners, and allows her experts to shine. You can hear and feel her enthusiam, warmth and curiosity come through each week. Something I will definitely recommend to my clients and friends. Can't wait to hear what topic is next!

Mmmoniker ,

Thoughtful, honest, and motivating!

What an excellent podcast. Intelligent, well thought out, well researched and inspiring. Marissa is such a thoughtful and grounded host, asking all the right questions and giving space and time for the visiting experts to share their wisdom. I felt like I had learned way more than one hour’s worth of listening, and I’m now inspired to dive in deeper to the topics. I’m subscribed and ready for more!

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