Living Well Into Our Older Years

4d ago

How Long You Can Stand on One Leg Says a Lot

How well are you aging? These four simple aging tests — the grip strength test, the sit-to-stand test, the single-leg balance test, and the walking speed test — can be done at home in under ten minutes and reveal more about healthy aging than the number on your scale. In this episode, health psychologist Dr. Mary Catherine George shows you exactly how to run each at-home aging self-check: how to measure grip strength with an inexpensive hand dynamometer, how to time your sit-to-stand from a chair, how long you should be able to balance on one leg by age, and what your usual walking speed says about your health and longevity. The key: track against your own baseline — not population norms — so you catch early warning signs of muscle loss, fall risk, and mobility decline while there's still time to act. Then she covers what the metrics can't measure: the research linking grip strength and walking speed to cognitive function and brain health, how repetitive negative thinking undermines your health, why depression in older adults often shows up as "depression without sadness" — no tears, just lost interest and energy — and the landmark research on positive self-perception of aging: people with a positive attitude toward their own aging live 7.5 years longer on average. 🔑 WHAT YOU'LL LEARN: ✦ The 4 at-home aging tests: grip strength, sit-to-stand, single-leg balance & walking speed ✦ What each test screens for: muscle loss (sarcopenia), fall risk, frailty, and cardiovascular health ✦ When a declining result means it's time to talk to your doctor ✦ Why grip strength and walking speed predict cognitive performance — not just physical health ✦ How to stop repetitive negative thinking with a simple mindfulness reset ✦ The overlooked signs of depression in adults over 55 ✦ How mood and mobility feed each other, in both directions ✦ Her monthly health check-in routine — after losing 55 lbs, a hip replacement, and knee osteoarthritis ✦ Why a positive aging mindset is a health multiplier that adds years to your life 📥 FREE E-BOOK — Chronic Pain: Use Your Brain Power. Treatments that don't involve pills, free for the first 50 readers: → https://www.healthybygeorge.com/shop 💌 JOIN THE GLOW UPDATE — MC's free weekly newsletter on healthy aging, mindfulness & intentional living: → https://www.healthybygeorge.com/#newsletter 🎧 LISTEN ON THE GO: Apple Podcasts: https://podcasts.apple.com/us/podcast/id1851374108 Spotify: https://open.spotify.com/show/6ixJ7RXL3uVhMx9UrJOYzc Website: https://www.healthybygeorge.com ⏱️ CHAPTERS: 00:00 — Why I Track Everything 01:45 — My Health Numbers Reality Check 03:20 — Four Simple Green Lights 03:55 — Channel Intro and Free Ebook 04:30 — The Four Physical Tests 07:08 — When Metrics Hurt Your Mood 09:17 — Cognition Beyond Memory Tests 11:51 — Repetitive Negative Thinking 15:05 — Mindfulness as a Reset 17:27 — Depression Without Sadness 21:58 — Mood and Mobility Feedback Loop 23:48 — My Monthly Check In Routine 26:03 — The Attitude That Adds Years 28:15 — Final Takeaways and Goodbye 🎙️ ABOUT DR. MARY CATHERINE GEORGE: Dr. Mary Catherine George (MM PhD) is a health psychologist and host of Healthy by George — a podcast about healthy aging, longevity, brain health, and wellness for adults 50 and beyond. Where science meets soul. 📲 CONNECT: Instagram: https://instagram.com/myhealthybygeorge TikTok: https://tiktok.com/@healthybygeorge Website: https://www.healthybygeorge.com ⚠️ DISCLAIMER: This video is for educational purposes only and does not constitute medical advice. If any of these self-checks worsen over time, or you have concerns about strength, balance, or mood, please talk with your doctor — especially before starting new exercise with joint issues or a heart condition. #HealthyAging #AgingWell #GripStrength

Aug 10

The 10,000 Step Rule Is Wrong! Here’s Why

Did you know that 10,000 steps — the number baked into your smartwatch, your fitness app, and every corporate wellness program — was never based on science? It came from a Japanese pedometer marketing campaign in 1965. And for decades, that arbitrary number has been quietly discouraging millions of older adults from moving at all — because if you can't hit the "minimum," why start? In this episode, Dr. Mary Catherine George — health psychologist and your guide to intentional healthy aging — breaks down the new science of movement for older adults: why short bursts of exercise ("exercise snacks") are just as powerful as long workouts, what movement does to your brain, and how she personally fits 10-minute sessions with weights into her day — before her coffee is finished. 🔑 WHAT YOU'LL LEARN: ✦ The surprising origin of the 10,000 steps goal — and the number the research actually supports (7,000) ✦ What "exercise snacking" is and why the science behind it is remarkable ✦ How just 4.5 minutes of vigorous daily activity is linked to a 32% reduction in cancer risk ✦ What BDNF is — and why researchers call it "fertilizer for the brain" ✦ Why people who haven't been active get the LARGEST benefit when they begin ✦ The real-life way Dr. George snacks on movement: calf raises at the coffee maker, farmer's walks on phone calls ✦ What the EXERT trial says about light exercise and cognitive decline 📥 FREE E-BOOK — Chronic Pain: Use Your Brain Power. Treatments that don't involve pills, free for the first 50 readers: → https://www.healthybygeorge.com/shop 💌 JOIN THE GLOW UPDATE — MC's free weekly newsletter on healthy aging, mindfulness & intentional living: → https://www.healthybygeorge.com/#newsletter 🎧 LISTEN ON THE GO: Apple Podcasts: https://podcasts.apple.com/us/podcast/id1851374108 Spotify: https://open.spotify.com/show/6ixJ7RXL3uVhMx9UrJOYzc Website: https://www.healthybygeorge.com ⏱️ CHAPTERS: 00:00 — What I did this morning (before my coffee was finished) 01:47 — Welcome — and a free chronic pain e-book (50 copies) 02:35 — Burying the 10,000 steps myth once and for all 03:44 — What 57 studies actually say (The Lancet, 2025) 05:23 — Enter the exercise snack 08:06 — What snacks do to your body: dementia, cancer & longevity 11:08 — What exercise does to your brain (BDNF and beyond) 14:11 — You haven't missed the window (the EXERT trial) 15:08 — My real routine: crime podcasts, dumbbells & calf raises 17:53 — One caveat: check with your doctor first 18:14 — The close: you don't need an hour, you need a snack 20:28 — Outro 🔬 RESEARCH REFERENCED: • The Lancet Public Health — Daily Steps Meta-Analysis of 57 Studies (2025) • British Journal of Sports Medicine — Exercise Snacks & Cardiorespiratory Fitness (2025) • JAMA Oncology — Vigorous Intermittent Activity & Cancer Risk • Frontiers in Aging Neuroscience — Exercise & Cognitive Function in Older Adults (2025) • Wake Forest EXERT Study — Exercise & Mild Cognitive Impairment 📌 RESOURCES: • American Heart Association physical activity guidelines: heart.org • National Institute on Aging — exercise & physical activity: nia.nih.gov • CDC physical activity guidelines for older adults: cdc.gov/physicalactivity 🎙️ ABOUT DR. MARY CATHERINE GEORGE: Dr. Mary Catherine George (MM PhD) is a health psychologist and host of Healthy by George — a podcast dedicated to intentional healthy aging, where science meets soul. 📲 CONNECT: Instagram: https://instagram.com/myhealthybygeorge TikTok: https://tiktok.com/@healthybygeorge Website: https://www.healthybygeorge.com ⚠️ DISCLAIMER: This video is for educational purposes only and does not constitute medical advice. Please consult your doctor before beginning any new exercise program, particularly if you have joint concerns, cardiovascular conditions, or have been inactive for an extended period. #ExerciseSnacking #HealthyAging #FitnessOver50

Aug 7

I Tried to Eat Healthy and It Backfired

I quit refined sugar 42 days ago — halfway through my 90-day no sugar challenge. I expected cravings. What I got instead was my emotional eating coming back, and as a health psychologist, even I didn't see it coming. In this episode I share what week five revealed, and the science that explains it: 🍒 Why the "21 days to form a habit" rule is a myth — and the University College London study that found the real average is 66 days 🍬 The USDA finding that ~80% of grocery store products contain added sugar 👅 Proof your taste buds reset: the Monell Center study where people who cut sugar rated the same pudding 40% sweeter by month three (and why fruit suddenly tastes like dessert to me now) 😰 The study of 477 women that found DAILY stress — not major life events — is the strongest predictor of emotional eating 🧘 What mindfulness actually fixes about eating (and what it doesn't) 📝 My plan for the next 42 days: name the feeling, track the time of day, journal the trigger Whether it's sugar, wine, or doomscrolling — if you're letting go of something, tell me in the comments what you're working on and how it's going. CHAPTERS 00:00 Week 5 surprise: my emotional eating came back 02:24 Why this isn't about willpower 03:32 Welcome — I'm MC, health psychologist 04:28 The 21-day habit myth (Psycho-Cybernetics) 05:30 How long habits really take: the 66-day study 08:30 Honey, maple syrup & ditching all-or-nothing 09:46 Week 4: fruit suddenly tastes like dessert 10:37 The study that proves your taste buds reset 13:48 Why fake sweeteners stopped tasting good to me 14:42 Stress & emotional eating: what 477 women revealed 18:19 Mindfulness: what it fixes (and what it doesn't) 19:43 My protein fallback & being 55 lbs down 21:00 My plan for the next 42 days: name it, track it, journal it 24:24 Your turn: what are you letting go of? CATCH UP ON THE SERIES ▶ Day 10 — I Didn't Expect This to Happen: https://youtu.be/UeovU_8dTvE ▶ Day 21 — Brutal Honest Results: https://youtu.be/dk1weebA33E 🌿 I'm Mary Catherine George, PhD — health psychologist helping people 40, 50, and beyond build vibrant, sustainable health. New episodes every week. Subscribe so you don't miss Day 84. 📥 FREE DOWNLOAD: Your Health Change Navigation Guide A beautiful 2-page printable with the Three Questions, your Navigation Team roles, trusted health resources, and more. → https://www.healthybygeorge.com/shop 💌 JOIN GLOWUP — Dr. George's free newsletter on healthy aging, mindfulness & intentional living: → https://www.healthybygeorge.com/#news... 🎙️ ABOUT DR. MARY CATHERINE GEORGE: Dr. Mary Catherine George (MM PhD) is a health psychologist and Director of Clinical Research at a major academic medical center in NYC. She is the host of Healthy by George — a YouTube channel dedicated to intentional healthy aging, where science meets soul. She is also a classically trained singer, former improv performer, and the creator of GlowUp, a newsletter on healthy aging and mindful living. 📲 CONNECT WITH DR. GEORGE: YouTube: @HealthyByGeorge Newsletter Website: https://www.healthybygeorge.com/ ⚠️ DISCLAIMER: This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider for personal medical guidance. #quitsugar #nosugarchallenge #emotionaleating

Aug 7

Lost 55lbs with Mounjaro, Now What?

MC shares her insights on using mounjaro for her 55 lb weight loss. She still wants to lose another 15-20 lbs because, for her height and size, the lower weight will help her joints and overall health. Being over weight is a risk for cancer and has other long term health issues so optimzing our weight for our size is a reasonable goal. Join in the discussion as MC shares her review of the recent research that she is thinking about as she considers her next steps in improving her health and working towards, being the best version of herself well into her 80' & 90s.

Aug 4

I Wish I Knew This Sooner About Chronic Low Back Pain

Chronic Low Back Pain: When to Seek Help, What to Try First, and Lessons From Back Surgery This episode discusses chronic low back pain with the host and his brother Noel, a nurse practitioner with 30+ years of experience who previously had back surgery for spinal stenosis. They describe how back pain can start subtly, come and go, and worsen with poor posture and body mechanics, often improving temporarily with over-the-counter medications or support like a cart. Noel shares that he waited too long, ultimately needing surgery after exhausting options like physical therapy, and emphasizes practical changes such as supportive shoes, mattresses, pillows, chairs, and better posture, along with core strengthening and weight loss. They stress choosing an experienced surgical center, understanding recovery expectations and risks (including infection), having adequate home support after surgery, and being cautious with NSAID overuse while considering alternatives like topicals, acupuncture, and acupressure. 00:00 Back Pain Warning Signs 01:02 Early Symptoms Explained 02:01 When to See a Doctor 02:41 Exhausting Non Surgical Options 03:35 Shoes Posture and Core 05:23 Surgery Recovery and BLT Rules 06:46 Choosing the Right Spine Center 08:28 Post Op Discomfort and Weight Loss 09:19 Injections Relapse and Long Term Habits 14:00 Hospital Discharge and Home Support 18:01 MRI Findings and Alternative Therapies 20:06 Medication Caution and Final Takeaways 22:06 Wrap Up and Subscribe 📥 FREE DOWNLOAD: Your Health Change Navigation Guide A beautiful 2-page printable with the Three Questions, your Navigation Team roles, trusted health resources, and more. → https://www.healthybygeorge.com/shop 💌 JOIN GLOWUP — Dr. George's free newsletter on healthy aging, mindfulness & intentional living: → https://www.healthybygeorge.com/#news... 🎙️ ABOUT DR. MARY CATHERINE GEORGE: Dr. Mary Catherine George (MM PhD) is a health psychologist and Director of Clinical Research at a major academic medical center in NYC. She is the host of Healthy by George — a YouTube channel dedicated to intentional healthy aging, where science meets soul. She is also a classically trained singer, former improv performer, and the creator of GlowUp, a newsletter on healthy aging and mindful living. 📲 CONNECT WITH DR. GEORGE: YouTube: @HealthyByGeorge Newsletter Website: https://www.healthybygeorge.com/ ⚠️ DISCLAIMER: This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider for personal medical guidance.

Aug 2

Scientists Can’t Explain Why This Extends Your Lifespan

Why “Irrational” Acts of Kindness Are a Powerful Health Habit (Self-Expansion, Awe & Aging Well) Mary Catherine George (Healthy by George) argues that spontaneous, slightly embarrassing “irrational” gestures—like buying expensive artisanal chocolates and giving them to a neighbor—are legitimate health behaviors that boost well-being as we age. Drawing on relationship psychology and Arthur and Elaine Aron’s Self-Expansion Theory, she explains that novel, unexpected shared experiences (like an unplanned day trip) can increase closeness, reduce boredom, and improve satisfaction, even when the experience isn’t perfect. She also describes research on awe (Dacher Keltner’s work) linking awe experiences to improved vagal tone and lower inflammation markers, plus studies showing instructed “awe walks” and daily awe are associated with more positive emotions, less distress, fewer physical complaints, and less stress. She highlights evidence that spending money on others, acts of kindness, and expressed gratitude can improve well-being and aging self-perception, and offers practical ideas for scheduling unexpected outings and gestures. Discover simple wellness tips to improve your daily health habits. See how small changes create lasting positivity in your life. This video explores practical approaches to maintaining a healthy lifestyle, whether you are spending time with friends at the beach, relaxing at home, or working on personal growth. We highlight the core philosophy behind Healthy by George, focusing on achievable steps that anyone can integrate into their routine to feel better and stay motivated. By prioritizing your well-being, you can foster stronger connections with those around you. We examine how mindfulness and intentional health choices impact your daily interactions and overall mood. These wellness tips are designed for individuals seeking a grounded, realistic path toward better living without unnecessary complexity. Subscribe for weekly healthy lifestyle breakdowns, and comment below with one habit you are starting this week. 00:00 Irrational Chocolate Gift 02:00 Why Silly Helps Health 03:29 Channel Intro and Mission 04:02 Novelty Boosts Relationships 07:15 Awe and Body Benefits 10:17 Happiness Through Giving 14:08 Kindness Gratitude and Aging 16:22 Small Gestures Matter 18:55 Four Ways to Be Irrational 21:01 Wrap Up and Challenge 📥 FREE DOWNLOAD: Your Health Change Navigation Guide A beautiful 2-page printable with the Three Questions, your Navigation Team roles, trusted health resources, and more. → https://www.healthybygeorge.com/shop 💌 JOIN GLOWUP — Dr. George's free newsletter on healthy aging, mindfulness & intentional living: → https://www.healthybygeorge.com/#news... 🎙️ ABOUT DR. MARY CATHERINE GEORGE: Dr. Mary Catherine George (MM PhD) is a health psychologist and Director of Clinical Research at a major academic medical center in NYC. She is the host of Healthy by George — a YouTube channel dedicated to intentional healthy aging, where science meets soul. She is also a classically trained singer, former improv performer, and the creator of GlowUp, a newsletter on healthy aging and mindful living. 📲 CONNECT WITH DR. GEORGE: YouTube: @HealthyByGeorge Newsletter Website: https://www.healthybygeorge.com/ ⚠️ DISCLAIMER: This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider for personal medical guidance.

Jul 30

My Sudden Knee Lock Taught Me This

A sudden knee lock-up stopped me in my tracks, leaving my leg completely frozen and impossible to bend or straighten. Dealing with a joint that physically refuses to move is a terrifying experience. In this video, I walk through the moments leading up to my knee locking, the immediate panic of being unable to walk, and why I ultimately decided that an emergency room visit was the only safe option. This account is for anyone who has felt their mobility vanish without warning or suspects they may have a mechanical issue rather than a simple strain. My journey highlights how quickly a fitness routine can be derailed by a sudden knee lock-up. I break down the confusion between general joint soreness and a true mechanical blockage, sharing what you should look for if you experience similar symptoms. Understanding when to seek urgent care for knee pain can save you unnecessary stress and help you identify the right path forward for your recovery. After waking up with a knee that suddenly locked and sent her to the ER, MC—a health researcher with arthritis in both knees and two prior hip replacements—shares the plan she built to reduce pain, improve function, and delay or avoid knee replacement. She explains how knees absorb load during walking and highlights that losing weight can significantly reduce force on the knees; she has lost 55 pounds. MC details her low-impact, slow-and-steady approach to strengthening quads, glutes, calves, core, and especially ankles (circles, points/flexes, toe/heel raises, and band work), plus exercises like bridges, leg lifts, sit-to-stands, kettlebell carries, and backward walking. She also discusses posture, getting help with form, nutrition and supplements, topical pain relief (Aspercreme and Voltaren), reduced Tylenol use, and the possible role of injections. 00:00 Knee Locks Up 00:26 ER Reality Check 01:07 Building a No Surgery Plan 02:14 What Knee Arthritis Means 03:01 Weight Loss Wins 03:38 Strength Training Basics 05:13 Daily Moves and Safety 06:13 Form Posture and Core 06:53 Ankle Strength Secret 07:45 Progress Pain and Creams 08:44 Injections and Future Hope 10:05 Final Motivation and Subscribe Subscribe for weekly health and fitness recovery breakdowns, and comment below if you have ever had a joint freeze up unexpectedly. 📥 FREE DOWNLOAD: Your Health Change Navigation Guide A beautiful 2-page printable with the Three Questions, your Navigation Team roles, trusted health resources, and more. → https://www.healthybygeorge.com/shop 💌 JOIN GLOWUP — Dr. George's free newsletter on healthy aging, mindfulness & intentional living: → https://www.healthybygeorge.com/#news... 🎙️ ABOUT DR. MARY CATHERINE GEORGE: Dr. Mary Catherine George (MM PhD) is a health psychologist and Director of Clinical Research at a major academic medical center in NYC. She is the host of Healthy by George — a YouTube channel dedicated to intentional healthy aging, where science meets soul. She is also a classically trained singer, former improv performer, and the creator of GlowUp, a newsletter on healthy aging and mindful living. 📲 CONNECT WITH DR. GEORGE: YouTube: @HealthyByGeorge Newsletter Website: https://www.healthybygeorge.com/ ⚠️ DISCLAIMER: This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider for personal medical guidance.

Jul 26

The Femur Fracture Nobody Warned Me About During Physical Therapy

My honest hip replacement recovery story and the moment a femur fracture during physical therapy changed how I advocate for myself. Navigating life after a major surgery is difficult enough, but complications like a femur fracture during physical therapy can feel overwhelming. In this video, I share the reality of my recovery process, the physical therapy mistakes I encountered, and why I learned the hard way about the importance of trusting your instincts when your body signals that something is wrong. This is for anyone currently in post-surgery rehabilitation who feels like they are being pushed too hard or ignored by their care team. My goal is to help you recognize when to speak up for your own health. We will look at my personal journey through hip replacement recovery, the warning signs I missed during my sessions, and how to set boundaries with your therapists to ensure your safety. By sharing these lessons, I hope to empower you to take control of your healing process instead of letting others dictate your limits. Subscribe for weekly physical therapy tips and recovery breakdowns, and let me know in the comments: have you ever felt pressured by a medical professional to push past your pain? 📥 FREE DOWNLOAD: Your Health Change Navigation Guide A beautiful 2-page printable with the Three Questions, your Navigation Team roles, trusted health resources, and more. → https://www.healthybygeorge.com/shop 💌 JOIN GLOWUP — Dr. George's free newsletter on healthy aging, mindfulness & intentional living: → https://www.healthybygeorge.com/#news... 🎙️ ABOUT DR. MARY CATHERINE GEORGE: Dr. Mary Catherine George (MM PhD) is a health psychologist and Director of Clinical Research at a major academic medical center in NYC. She is the host of Healthy by George — a YouTube channel dedicated to intentional healthy aging, where science meets soul. She is also a classically trained singer, former improv performer, and the creator of GlowUp, a newsletter on healthy aging and mindful living. 📲 CONNECT WITH DR. GEORGE: YouTube: @HealthyByGeorge Newsletter Website: https://www.healthybygeorge.com/ ⚠️ DISCLAIMER: This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider for personal medical guidance.

Living Well Into Our Older Years

Episodes

How Long You Can Stand on One Leg Says a Lot

The 10,000 Step Rule Is Wrong! Here’s Why

I Tried to Eat Healthy and It Backfired

Lost 55lbs with Mounjaro, Now What?

I Wish I Knew This Sooner About Chronic Low Back Pain

Scientists Can’t Explain Why This Extends Your Lifespan

My Sudden Knee Lock Taught Me This

The Femur Fracture Nobody Warned Me About During Physical Therapy

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