The MOST Important Thing for Improving Longevity | Empowering Midlife Wellness

Science is pretty clear about this one thing. To have a long, healthy life, the MOST important intervention is exercise, and specifically weight-bearing exercise. Today I have my dear friend, Kelley Workman, master personal trainer, and midlife woman herself back with me. As many of you know, Kelley is my personal trainer and has improved my health dramatically with some very simple lifestyle changes that she will discuss today. Not only does exercise improve things that might sound obvious like osteoporosis, high blood pressure, heart disease and diabetes; but we are now learning that exercise is also very important in decreasing the risk of Alzheimer's and other neurodegenerative diseases, as well as many cancers. By maintaining and building muscle mass, as well as protecting our cardiovascular system, we simply get fewer diseases and live longer.
Kelley will also explain the importance of eating enough protein in order to support all muscles and how small changes in your daily nutrition plan can make a dramatic difference to not only how you feel now- but to how long and how well you will live in the later decades of life. Kelley is also a co-facilitator at our upcoming retreat in Costa Rica in November!
Learn more about Kelley:
kelleymoves.com/
Register for the Empowering Midlife Wellness Retreat: tri.ps/J68Pw
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[@kathyb.9712]

Very informative video. Would also like to hear about exercises recommended for women who have POP (pelvic organ prolapse).

[@marywilburn8916]

This is so informative! Thank you Dr. Susan and Kelley💪🏻 I would love to learn more about what you both eat on a daily basis to try to meet your protein goal. I am trying to increase mine and it’s a challenge! I think it would be super helpful to have the nutritional side of this conversation as a follow up video. Thanks so much!!

[@tonyabrinkhoff659]

No magic pill! So true! Thank you so much for all the great information.

[@GinaSherman-gc2cx]

Excellent advice

[@Sunshine-xs4mg]

Thank you so much ❤

[@drsusan]

You're welcome 😊

[@babswright6346]

Thank you for this insightful explanation. Regarding lifting weights: assuming I'm using the weight that I cannot lift for 12 repetitions, is your recommendation to do 10 or less repetitions, wait perhaps a minute, repeat, then wait another minute and repeat? (so 3 sets for each weight exercise?)

[@cheryllondrymills2497]

Does resistance training increase muscle mass? I do that a lot and I get sore muscles so I feel like I’m building muscle. I agree that Exercise IS my mental health medication.

[@drsusan]

The way to confirm that you are building muscle is to do a body composition test, but yes resistance training is designed to build muscle so long as you're eating enough protein and lifting the appropriate amount of weight!

[@bgrobbins]

moderate exercise like walking is good, but the most important thing for longevity is avoiding polyunsaturated fats, like seed oils. also avoiding radiation is important, but that should go without saying.

[@drsusan]

There are lots of important things! Hard to put them in order - but I maintain exercise is #1! Thanks for your comment

[@melaniestell5383]

the carnivore way of eating includes alot of protein!!!

[@drsusan]

That's true ! Also can get there with plant based diet - many options !

[@womanofacertainage5892]

How do you lift heavy enough weights but still not injure yourself? I have pretty buff biceps and when I start lifting again, if I lift heavy enough to matter, I end up with an injured bicep for weeks.

[@drsusan]

That's where the balance comes in we want to lift heavy enough that we can just barely complete 10 repetitions but that's why I can be helpful to have a trainer to make sure your form is correct! We definitely want to have some soreness the next day or two, but not an injury. If you have a particular area that is easily injured, a trainer will be able to modify the exercise for you.

[@caracorson2709]

How can you get that much protein as a vegetarian? I am one too.

[@chucklawrence9461]

Plant based protein shakes like Orgain or No Cow.

[@melaniestell5383]

how do u know what ur body composition is supposed to be?

[@drsusan]

For women - body fat ideally 18-28% of total weight - ideal muscle mass depends on height - generally the more the better- but average would be 55-65 pounds of muscle for an average height woman ! Body composition machine will tell you what's ideal for you