Today we talk about Intuitive Eating, a mind-body health approach, described as  a personal process of honoring health by listening and responding to the direct messages of the body in order to meet physical and psychological needs.My guest is Bonnie Giller, author of Enjoying Food Peace: Recipes and Intuitive Eating Wisdom to Nourish Your Body and Mind. Bonnie has her Master of Science degree in Clinical Nutrition, she is a Registered and Certified Dietitian Nutritionist, a Certified Diabetes Care and Education Specialist and a Certified Intuitive Eating Counselor. Through her signature Intuitive Eating Program, called WholeBody Trust: Intuitive Eating for a Peaceful Life, Bonnie works with adults, guiding them in changing their relationship with food and their body. The result is that they make peace with food, enjoy guilt-free eating, and live a healthy life they love. Bonnie is also the author of 2 other books, Passover the Healthy Way: Light, Tasty and Easy Recipes Your Whole Family Will Enjoy, and My Supermarket Sidekick: Your Aisle-by-Aisle Shopping Guide. Learn more about Bonnie and Intuitive Eating [email protected] Free Gift: 6 Steps to a Body You Love Without Dieting. www.DietFreeZone.com Contact Dr. Gillian Lockitch: To discover how to Reset Your Aging Blueprint and create your own roadmap to living younger as you grow older, you can schedule a free Discovery Call with me.  Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably here and join our private Growing Older Living Younger Community, to meet people, who like you, are discovering and sharing ways to age in great health.And remember to rate and review the show.  

Today’s guest is the speaker, "no one will ever forget," Sabine Becker. As one of the 5000 babies born to German mothers given thalidomide during pregnancy, Sabine was born with very small arms.  She embraced a mindset of hope, defied her own limiting beliefs by creating her acronym P.U.S.H. ~Persevere Until Success Happens and learned to navigate an "Armed World" by using her feet for all daily tasks. After a near death experience from a stroke, she needed every ounce of P.U.S.H. to recover. Today she inspires others to overcome their challenges. Her story is truly inspirational.When I think about healthy longevity, ranking right up there in importance with optimal nutrition and keeping active, is the mindset with which we approach growing older. Whenever I hear people say “I’m too old to learn new tricks” or “It’s no wonder I have this problem, I’m just  getting old”,  I realize that those people have set themselves on a downward trajectory to aging in poor health. Learn more about Sabine Becker here: https://www.sabinebeckerspeaks.com FB https://www.facebook.com/PersevereUntilSuccessHappens Youtube   https://www.youtube.com/channel/UC28YL8m-N_okHikf0E03nfw To discover how to Reset Your Aging Blueprint and create your own roadmap to living younger as you grow older, you can schedule a free Discovery Call with me. Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably here and join our private Growing Older Living Younger Community, to meet people, who like you, are discovering and sharing ways to age in great health.And if you have not already done so, please rate and review the show.

This special episode is coming to you from Podapalooza, the virtual event where podcast hosts and speakers meet to record podcasts and make new hosting and speaking connections. I was a featured Podapalooza podcast host at the most recent event where I talked with a variety of interesting speakers. The overall focus of these interviews centered around tips, tools and strategies to enhance mental physical and social health, or to support work or entrepreneurial business productivity. In today's episode, my three guests show me techniques to release my voice and share my wisdom. It was fun, if sometimes humbling, being the subject of these teachings.  First, Alan Carroll, transformational psychologist shows me how to find the space between the words that will allow me to be physically relaxed and grounded to access the strategy and wisdom that lies within that space. Next Lynn Himmelmann, Toronto's Most Infectious Laugher Champion, makes me laugh and teaches me how the process of laughing releases my voice to create confidence and therefore enhance my ability to communicate effectively. And in our last segment, Cowboy Wisdom Hypnoacuity practitioner, Robert A Wilson, shows me a simple induction test to assess how susceptible I may be to hypnotherapy I hope you've enjoyed these three short excerpts from the interviews of three of my guests. Please click on the link here to let me know if you would like to hear more from these speakers in a complete episode. I would appreciate your feedback. Vote Form for Episode 2022-1 https://form.jotform.com/223185537847264 If you have questions about how you can live youthfully as you grow older or how to reset your aging blueprint, email me directly at [email protected] or schedule a free discovery call with me .     Form for Episode 2022-1 https://form.jotform.com/223185537847264     https://calendly.com/askdrgill/30min

Throughout the animal kingdom, from fruit flies to worms to primates, one of the critical keys to longevity, or lifespan, and even more important, health span, is caloric restriction. Ensuring that you obtain all the essential nutrients, yet eat less of them, is one of the ways to do that. Eating food within a narrow time window rather than continually throughout the day, also flips genetic switches that cleanse our cells and support a healthy metabolism. While many experts affirm the health value of fasting in different ways, the question of what is meant by healthy nutrition arouses much more controversy.Today I talk with Dr. Joseph Anton, CEO and board chairman of L-Nutra, a nutrition technology company. Dr. Anton has dedicated his extensive professional experience to reforming health systems towards preventative care, creating a market for healthy aging by launching the first healthy aging product, and emphasizing fasting as a longevity lifestyle.We discuss a different perspective on fasting for longevity, which led to the creating of a Fasting Mimicking Technology Platform. Our conversation ranges through intermittent fasting, eating within circadian rhythms, plant-based diets, ketogenic eating and whether one can achieves an effective state of autophagy after anything less than a 2 day fast.  Contact Dr. AntounWebsite: www.l-nutra.com https://mobile.twitter.com/drjosephantoun https://www.linkedin.com/in/drjosephantoun/ Contact Dr. Gillian Lockitch about Growing Older Living Younger:Schedule a free Discovery Call with Dr. Lockitch Order Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at  gillianlockitch.com Join the Growing Older Living Younger Private Facebook Community, to meet people, who like you, are discovering and sharing ways to age in great health. To rate and review Growing Older Living Younger on Apple Podcasts 1. Open the Podcasts app on your iPhone, iPad, or Mac.2.Search for Growing Older Living Younger podcast and select it. Navigate to the show page which lists all the episodes - 3. Scroll down to find "Ratings & Reviews." 4. Select "Write a Review."5. Rate between one and five stars.6. Pick a title for your review. Write your review - no longer than 300 words. 7. Don’t forget to “Send" or "Save”. 8. You can then enter a nickname.

Listener alert: Today's podcast is going to be a little different from my usual format of a conversation with a featured guest. First of all, it's not the podcast that I had planned, featuring 3 guest interviews - and there is a story behind this. Instead it's about mindset - my mindset and where the attributes of consistency, spontaneity and resilience come into play. And I 'm recording it spontaneously so my frustration and irritation may become obvious. So here is how this tale unfolds. Last week, I had the fun and pleasure of being a featured podcast host on Podapalooza, which is an action packed virtual event to connect Podcast hosts and podcast speakers. Over the day, I enjoyed conversations with 9 podcast guests. I planned to air 3 separate episodes, each featuring segments from 3 speakers, that would highlight some aspect of Growing Older Living Younger. The first is titled " Release Your Voice , Share Your Wisdom, and features transformation coaches. Allan Carroll, Lynn Himmelman and Robert A. Wilson. In segments from the original interviews, Alan shows me how to find the space between spoken words, Lynn shows how laughter creates confidence and Robert takes me through an induction test for susceptibility to hypnotherapy. This was the episode planned for today. The second, planned to air the following week is called "Technology, Time and Being Productive, with tips and strategies shared by Avital Spivak, an online technology coach, Yvonne McCoy, women's business consultant and strategist, and Sheri Burke, creator of the Reinvention playbook. The third episode "Diverse Ways to Keep Happy and Well " features interviews with Mary Scott, a documentary film maker who founded a resource directory for start businesses, Adrianna Steinwedel, who works with type 2 diabetes and Kate Culver, founder of song to Gaia, and transformational coach. To ensure that I do not miss an episode, I usually have a few pre-scheduled but having been out of town attending two busy conferences, both needing lots of follow up, I planned to schedule the first podapalooza episode today, and be finished in time to go to my Sunday night dance class. And the devils of technology intervened. I have a Mac, for which I have been meticulously keeping the desktop uncluttered and easy to work with. Unfortunately, believing that it was for the preservation of my computer, I had set my system to automatic updates. because I thought this was the way to keep my computer functioning and safe No problem until today when lo and behold, an automatic update occurred and anew operating system, Ventura, installed on my iMac. completely scrambled my computer. Somehow in its wisdom, Apple decided to download all the various folders from my iPhone, my MacBook Air, my old Mac and my current Mac and I was faced with a desktop where I couldn't find anything that I needed. r. When I launched my podcast 76 episodes ago, I made a vow to myself of consistency. Every Monday, without fail, an episode would air. And so far I have not missed a single week. I could not let this week be the first. But I have prided myself that I have featured exciting, interesting and educational guests and clearly this was not going to happen. The demon of perfectionism and fear of spontaneity urged me to miss a week, the disciplinarian of consistency fought back, and finally the humility, the nurturer, humility won out. So dear listeners, I humbly leave you with advance indication of the upcoming podapalooza episodes, and now I need to get to sleep to store up energy for my battle with technology tomorrow.

We all know that nutrition is a key influence on our mental and physical health. Nutrition encompasses what you eat, when and how you eat, how your body absorbs and metabolizes nutrients, and gets rid of excess or waste products. In recent episodes of this podcast we examined how the foods we eat may promote wellness, or adversely affect our health. We have also explored the importance of when we eat, in particular the health benefits of intermittent fasting or time restricted eating. To discover the role of nutrition in Resetting Your Aging Blueprint to create your own roadmap to living younger as you grow older,  schedule a free Discovery Call with me. Today’s guest, Tracy Pleschourt, Founder of Self-Made U and the host of Secrets of the Self-Made Podcast, takes a unconventional approach to sustainable weight loss. Just a few years ago, Tracy was a successful advertising executive. Stifled by the rigorous, time-consuming demands of the corporate world, she traded in her 20 years of advertising experience to pursue her real passion: life & weight loss coaching. Tracy mastered and now teaches critical skills necessary to manage your mind and overcome any obstacle, including overeating, over drinking, time management, career & relationship changes. As a student of her own work she has stopped overeating and over drinking, and today,Tracy dedicates her work to ambitious, life-long learners seeking a better way to create results they desire and deserve. After Tracy describes how she transitioned from corporate  executive to  transformation coach, we discuss her system of Mind Math and how it may be used to overcome a challenge. Tracy defines  4 basics underlying sustainable change and describes the connection between metabolic health and professional growth.Creating sustainable habits is a vital part of manifesting your personal roadmap to aging youthfully.  To discover how to Reset Your Aging Blueprint and create your own roadmap to living younger as you grow older,  schedule a free Discovery Call with me, your host, Dr. Gillian Lockitch. You can learn more about Tracy and her work here: www.self-madeu.com [email protected] https://www.facebook.com/SelfmadeU https://www.instagram.com/self_madeu/ https://www.linkedin.com/in/tracypleschourt/  

“The literature of menopause is the saddest, the most awful, and the most medical of all genres. You're sleepless, you're anxious, you're fat, you're depressed - and the advice is always the same: take more walks, eat some kale, and drink lots of water. It didn't help.” (Sandra Tsing Loh)For today’s guest, Intermittent Fasting Coach and Author, Laurie Lewis, menopause dealt a crushing blow. She experienced brain fog, lack of balance, memory loss, and the sudden gain of 50 pounds of stubborn hormonal fat. She tried everything she knew to feel better but the methods that worked in the past made no difference. After four years of struggle, Laurie stumbled upon Intermittent Fasting and started fasting that very same day. The menopausal fog lifted in less than one week, she had more energy and felt more “like herself.”  Now, at 59-years old, Laurie has turned her personal success into a thriving Intermittent Fasting coaching business. As a certified health coach through the Institute for Integrative Nutrition, she combines her knowledge of nutrition with the study and practice of intermittent fasting/time restricted eating. In this episode, we discuss the root causes of most people’s challenges with weight loss and health, and why so many women expect that they will get sicker, heavier and foggier as they age. We talk about how  intermittent fasting helps to reduce brain fog, and Laurie’s top 3 tips on how to get started with time restricted eating.As I describe in my book, nutrition is a foundational pillar of my  roadmap to aging youthfully. For me, combining  a low carbohydrate, and later a ketogenic, nutrition program with time restricted eating helped me lose 40 lbs of body fat, during my rehabilitation after emergency spinal surgery. But as we strive to age in good health, we each have to learn what works for us. To discover how to Reset Your Aging Blueprint and create your own roadmap to living younger as you grow older, you can schedule a free Discovery Call with me.  You can learn more about Laurie and Fast Forward Wellness here:www.fastforwardwellness.com https://www.facebook.com/laurielewisnyc 

A recurring theme in this podcast is the importance of mindset in supporting consistency, when making the small changes in lifestyle and habits that can have a big positive impact on your health and vitality as you age. Your beliefs shape how you think, feel and act. And if you are to overcome life’s challenges when they strike, you have to believe in your ability to do so.My guest today, Adena Sampson, is the founder of Outloud Productions & The Unbreakable Spirit movement,  a breakthrough coach, and best-selling author of the book. The Road Back to Me: 9 Principles for Navigating Life’s Unexpected Twists and Turns.As an accomplished singer-songwriter, guitarist, and producer, Adena has been emcee, narrator and presenter, for workshops and seminars, voiceovers and jingles, commercials and broadcasting. An entrepreneur at heart, Adena has an extensive background in event management, media, marketing and sales and has built and trained solid teams. In the network marketing industry, as a high-performance leader with an online technology company, ranking in the top 40 of 20,000, she was responsible for the growth and expansion of over 500 affiliates.We talk about the compelling story that led her to become an inspiring coach, teaching  how to overcome challenges and turn them into victories. We discuss how getting Lyme disease, changed the direction of her life. Adena shares details the 3 top principles of the 9 she describes in her book. To discover how to Reset Your Aging Blueprint and create your own roadmap to living younger as you grow older, schedule a free Discovery Call with me.  Learn more about Adena Sampson and the book: The Road Back to Me: 9 Principles for Navigating Life’s Unexpected Twists and [email protected]  www.AdenaSampson.com

One of the most important personal choices you can make about your health and about aging well, centres on nutrition. The reality is that we are what we eat. Food and the social aspects of eating together is an important aspect of daily life. And society’s hunger for knowledge about food and health is reflected in the tsunami of contradictory information that floods our newspapers, magazines, computers and televisions every day. It’s hard for even a dedicated researcher like me to make sense of it. Sadly, as for many important issues of the day, discussion about nutrition and health has become a battleground rather than arena where investigation and thoughtful debate occurs so that we can make informed choices. And the key word is choice.As a medical specialist in human biochemistry with a particular focus on nutrition and micronutrients, I have been perplexed by the drive to force consumers onto a diet based solely on plants, with claims that this would be good for our health and the only solution to save our planet. Where in the battleground of extremes between vegans and carnivores is there a place for those of us who believe that we should have access to fresh, whole foods, meat, fish, poultry, eggs, vegetables, nuts, seeds, healthy fats, cheese or yogurt,  and  choose what feels right for us?  Today I talk to Jayne Buxton, journalist, former business analyst, entrepreneur and author of The Great Plant-Based Con: Why eating a Plants-only diet won’t improve your health or save the planet.  There is much to unpack in this extensively researched and referenced book, but our conversation focuses on 3 key areas. How a plant-only diet affects human health, the mythology that asserts that a plant-only diet is best for the planet, and what are the powerful forces propelling us towards a plant-only diet, and  away from the freedom to choose what we put in our bodies. In this  conversation we could only touch on highlights from the book.  Learn more about “The Great Plant-Based Con: Why eating a Plants-only diet won’t improve your health or save the planet” at www.jaynereesbuxton.com Find Jayne at   @jaynereesbuxt Contact Dr. Gillian Lockitch to discover how you can create your own roadmap to living younger as you grow older, You can schedule a free Discovery Call with me Order your copy of  Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at  www.gillianlockitch.com.  And join our private Growing Older Living Younger Community, to meet people, who like you, are discovering and sharing ways to age in great health. Help spread the word by subscribing, rating and reviewing the show. Here is how to do it in 7 easy steps on Apple Podcasts 1. Open the Podcasts app on your iPhone, iPad, or Mac. 2.Search for Growing Older Living Younger podcast and select it. Navigate to the show page which lists all the episodes - 3. Scroll down to find "Ratings & Reviews." 4. Select "Write a Review." and rate between one and five stars. 5. Pick a title for your review. Write your review - no longer than 300 words. 6. Don’t forget to “Send" or "Save" 7. Enter a nickname.

The goal of the Growing Older Living Younger podcast is to show you how small changes in lifestyle and habits can have a big impact on your health and vitality as you age. The way we develop, mature and age, is governed by an ongoing complex interaction of our genome, the DNA blue print we get from our parents, with our environment. This synergy of nature and nurture makes us who we become by switching genes on and off. This is the biological force we call epigenetics. One such factor that has a major effect on our health and our aging, is the duration and the quality of our sleep.With me today, to talk about the importance of sleep, particularly to many in midlife who are too busy to prioritize sleep over just getting things done, is Larisa Petrini. Larisa is the founder of BODYOLOGY, a proprietary system designed to help high performing women reverse their age and sizzle with energy and confidence in their midlife years. Hundreds of high achieving women have sought her help to get back in shape, overcome chronic fatigue, solve dry and sagging skin and deal with moods and hormonal imbalances. Larisa studied Health, Nutrition, Sleep and Epigenetics at Cornell University, Precision Nutrition and Apeiron ZOH. Larisa shares with us the life events that led her to become an age reversal coach. Then focusing on sleep, we discuss the importance of maintaining good sleep habits as we age, what happens to our brains and our bodies when we sleep and how we make sure the sleep we get is high-quality and of adequate duration. To contact Larisa Petrini: https://www.instagram.com/larisapetrini https://ro-ro.facebook.com/LarisaPetriniOficial/  Contact Dr. Gillian Lockitch: Facebook: https://www.facebook.com/gillian.lockitch/ To order Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably go to www.gillianlockitch.com Schedule a free Discovery Call with Dr. Lockitch  Join the Growing Older Living Younger Private Facebook Community, to meet people, who like you, are discovering and sharing ways to age in great health. To rate and review Growing Older Living Younger on Apple Podcasts 1. Open the Podcasts app on your iPhone, iPad, or Mac.2.Search for Growing Older Living Younger podcast and select it. Navigate to the show page which lists all the episodes - 3. Scroll down to find "Ratings & Reviews." 4. Select "Write a Review."5. Rate between one and five stars.6. Pick a title for your review. Write your review - no longer than 300 words. 7. Don’t forget to “Send" or "Save”. 8. You can then enter a nickname. 

Get your money working harder FOR you so you don't have to work so hard. (Penelope Jane Smith) A theme that has come up repeatedly in this podcast  is the effect that undue stress can have on health and health span. As today’s guest knows only too well, one of the top stressors for many people is money. And rather than thinking about it, too many of us do the ostrich thing, and bury our heads in the sand.  Whenever I’ve heard the words bitcoin or cryptocurrency, I have filed them away as something to look into when I find time away from researching what really excites me, the science of epigenetics, health and aging.  So today, in this episode, you and I together will discover how to stop stressing about money and focus on the things that we love in our lives.  Penelope Jane Smith is the the author of the Little Book of Prosperity, and the creator of Prosperity Coin, the world’s first cryptocurrency designed to support financial freedom for women entrepreneurs. Penelope is the premier financial freedom coach for women entrepreneurs.   She is an acclaimed international speaker and certified trainer with over 20 years of teaching experience. Through her signature programs, like Financial Freedom 101, she has helped thousands of entrepreneurs from all over the world to create more ease, peace and freedom around money. Penelope shared her dramatic money story of how as a 21 year old entrepreneur, she almost had “financial freedom” until the real estate market crashed, and she lost everything. Having pulled her self out of the abyss, today she helps other women discover how to become financially free in 5 years or less. Find Penelope’s gift: The Financial Freedom Formula eBook: at FinancialFreedomGift.comLearn More about Penelope Jane Smithhere.https://realprosperityinc.com  Facebook Business Profile: https://www.facebook.com/penelopejanesmithbusinesspage/  Contact Dr. Gillian Lockitch:Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at  gillianlockitch.com Schedule a free Discovery Call with Dr. Lockitch  Join the Growing Older Living Younger Private Facebook Community, to meet people, who like you, are discovering and sharing ways to age in great health.

Benign prostatic hyperplasia (BPH) with associated lower urinary tract symptoms occurs increasingly as men age. Estimates suggest that around 50% of men in the 50 to 60 age group feel the effects of BPH, and the prevalence increases with each decade. Herbal supplements made from the berries of the saw palmetto palm tree are widely taken to lessen symptoms. But the effectiveness of these supplements has not been established. The use of plant-derived nutritional supplements to impact wellness and healthy aging does not often come up on the radar of busy physicians. So my attention was caught by the publication of a consensus report by 7 urologists from North America and Europe, about the value of saw palmetto extract in the management of prostate conditions.  My guest today is one of the panelists, Dr. Jamin Brahmbhatt. Dr. Brahmbhatt earned his medical degree from Boston University School of Medicine, completed his residency at the University of Tennessee Health Science Center in Memphis and his fellowship in robotic microsurgery and male infertility at the University of Florida. He is board-certified through the American Board of Urology and is a fellow of the American College of Surgeons. Dr. Brahmbhatt specializes in urology problems affecting both women and men, such as kidney stones, overactive bladder, enlarged prostate, erectile dysfunction, and low testosterone. He is a fellowship-trained microsurgeon who has helped advance the use of robotics for men with infertility and chronic testicular pain. Dr. Brahmbhatt also co-founded the nonprofit initiative Drive 4 Men’s Health, to raise awareness of men’s health issues. We discuss why and how the consensus report was developed and factors that may contribute to development of BPH. Despite over 50 studies looking at the benefits of saw palmetto, research has been complicated by the variety of supplements used. We also discuss the importance of using only a high quality supplement containing an effective amount of Serenoa repens berry extract fatty acids from a reputable source.  Schedule a free Discovery Call with me to learn more about aging youthfully, and discover a saw palmetto supplement to support healthy prostate function and protect against free radical damage.  Order your copy of  Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www.gillianlockitch.com  Join the Growing Older Living Younger Private Community, to meet like-minded people, who are discovering and sharing ways to age in great health.  You can find the consensus report here:  https://doi.org/10.3390/uro2030017  If you have not rated and reviewed this show here is how to do it on Apple Podcasts: Open the Podcasts app on your iPhone, iPad, or Mac, search for Growing Older Living Younger (GOLY) podcast and select it.  Navigate to the GOLY show page which lists all the episodes, and scroll down to find "Ratings & Reviews." Select "Write a Review." Rate between one and five stars.Pick a title for your review, write it - no longer than 300 words. \Click “Send" or "Save"  and if you can enter a nickname. Done.

Today we talk about intermittent fasting, a powerful way to reduce cravings, control weight and live youthfully. During my rehabilitation from sciatica and spinal surgery, I was struggling to lose the excess fat I had gained from months of inactivity.  Despite a low carbohydrate diet and daily exercise, my weight was dropping very slowly. I decided to go fully ketogenic, low carb and healthy fats, eating what felt right for me. And an interesting thing happened.  Suddenly, when I got up in the morning, had my coffee, water and supplements, I had lots of energy, my mood was great, and I just wasn’t hungry. I would have a second cup of coffee around 11 or 12, and when my body told me it was time to eat, anywhere from 16 to 20 hours after I had finished dinner the night before, I would have a light lunch. I didn’t name it as such, at the time, but inadvertently I was practicing intermittent fasting, sometimes called time restricted eating. With this combination of intermittent fasting, ketogenic nutrition, and an exercise program of dance, walking and resistance training,  my body composition changed dramatically. The excess fat dropped off but I did not lose muscle mass. Today, I still follow this nutrition and exercise lifestyle, and feel better than I did when I was ten years younger. For some people the word fasting conjures up negative emotions of deprivation. A comment I hear often, is “I couldn’t possibly fast" but in  reality we all fast without consciously thinking about it for 6 to 8 hours when we sleep.  My guest today is an intermittent fasting expert, wellness coach and human movement specialist. Brian Gryn is host of the Get Lean Eat Clean Podcast and author of The Simple Intermittent Fasting Journal. He is also the creator of The Intermittent Fasting Certification Course.  With over 15 years of experience in health and wellness, Brian developed his Fat Burner Blueprint Program. This program focuses on nutrition, meal timing, stress management, sleep and micro-workouts. Brian believes that challenging the body and mind through brief hormetic stressors like fasting, cold/warm therapy, resistance training and sprinting will help you get your body back to what it once was! We discuss choosing the  best way to start intermittent fasting, whether to work out in a fasted state state, and tips to overcome hunger? For someone starting out it is important to consult your doctor, to have baseline biomarkers measured and where needed, ongoing monitoring. We also discussed hormetic stressors, hot/cold exposure, short bursts of high intensity exercise as boosts to the immune system  To contact Brian Gryn: [email protected] www.briangryn.com and look into  Www.21dayfastingchallenge.com  Contact Dr. Gillian Lockitch: To learn how you can live younger as you grow older, order your copy of  Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at  www.gillianlockitch.com Schedule a free Discovery Call with me  Join the Growing Older Living Younger Private Community, to meet people, who like you, are discovering and sharing ways to age in great health.  If you have not rated and reviewed the show here is how to do it on Apple Podcasts  Open the Podcasts app on your iPhone, iPad, or Mac, search for Growing Older Living Younger podcast and select it.   Navigate to the show page which lists all the episodes, and scroll down to find Ratings & Reviews. Select "Write a Review." Rate between one and five stars   Pick a title for your review, write it - no longer than 300 words  Click Send or Save and if you like, you can enter a nickname. 

Anything that could give rise to smarter-than-human intelligence - in the form of Artificial Intelligence, brain-computer interfaces, or neuroscience-based human intelligence enhancement - wins hands down beyond contest as doing the most to change the world. Nothing else is even in the same league. (Eliezer Yudkowsky)  In this episode, we contemplate how Artificial Intelligence (AI) can help you stay healthier. I am joined by Harry Glorikian, author of The Future You: How Artificial Intelligence Can Help You Get Healthier, Stress Less, and Live Longer. I was thinking about the roadmap to health aging that I evolved during  my recovery from spinal stenosis-induced sciatica and spinal surgery. In each of the foundational pillars of my roadmap, I had to make lifestyle changes and establish new habits.  For example, when I implemented time restricted eating, I had to establish the habit of never snacking after dinner. When I decided to adopt a ketogenic nutrition plan, I had to establish the habit of limiting my intake of carbohydrates. To help me be consistent in establishing these habits, I loaded two apps onto my smart phone. One is a simple fasting app that tells me when my fasting time is done. The simple fact that I start the timer as soon as I have finished dinner, keeps me from eating before I go to bed and I use this app every day.  On the other hand I also have a food tracker app, that I can use to check the amount of macronutrients, protein, fats and carbohydrates, that I eat on a given day. This is a more complex app and requires more data input from me. I only use this from time to time. All in all, there are 7 apps on my phone, that I use regularly, to  help me maintain habits of nutrition, exercise, sleep, stretching and meditation - just for a start. I also have uploaded many other apps to explore- when I have more time. Clearly for me, to paraphrase Harry, the Doctor is In My Device.    Harry Glorikian, is a global business expert, healthcare entrepreneur, podcaster and author. He has  a bachelor’s degree from San Francisco State University and an MBA from Boston University. For over three decades, he has built successful ventures in the healthcare space, investing in and growing innovative healthcare companies that are tackling ground-breaking areas of healthcare and biotechnology. Glorikian currently serves as a General Partner at Scientia Ventures, a VC firm focused on  companies that have the potential to transform healthcare, working  at the cutting edge of life sciences through computational biology and chemistry and the digitization of medicine and digital therapies. He also serves on the boards of StageZero Life Sciences, a publicly traded healthcare technology business dedicated to the early detection of cancer and multiple disease states through whole blood, and Drumroll Health, which develops AI technologies to foster closer partnerships between patients, healthcare professionals and healthcare companies.   Connect with Harry Glorikian:  Website: https://www.glorikian.com linkedin.com/in/harryglorikian  Connect with Dr. Gillian Lockitch:  Order your copy of  Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www.gillianlockitch.com Schedule your free Growing Older Living Younger Discovery Call with me  Join the Growing Older Living Younger Private Community, to meet people, who like you, are discovering and sharing ways to age in great health.  Here is how to rate and review Growing Older Living Younger on Apple podcast:  Open the Podcasts app on your iPhone, iPad, or Mac.   Search for  Growing Older Living Younger podcast and select it.  On the show page see where it lists all the episodes and scroll down to find Ratings & Reviews.  Select Write a Review and rate. Hopefully you will pick 5 stars! Pick a title for your review and write it - 300 words or less.  Select  “Send" or "Save", enter a nickname and it's done. 

It is well recognized that an important determinant of  wellbeing and healthy aging is socialization, being connected to family, friends and community. Most of us want to be loved and nurtured. Sometimes we are lucky, we find our soulmate, our other half or Plato's split apart. Others keep searching for that perfect person. I was recently reflecting that I had not had a guest on to talk about finding love and good relationships as we age. So I invited my friend, Relationship Coach, Amy, to talk about finding love after 50. After that conversation, I was curious to hear a male perspective on love and relationships and how that might differ. After all, we frequently hear that men are from Mars and women are from Venus. So today I'm delighted to introduce Roy Biancalana, certified relationship coach, TV analyst, author, and host of the Attracting Lasting Love podcast. Roy is an internationally recognized expert in the field of attraction and conscious relationships. Along with being a  TV analyst, Roy is the author of three best selling books, the latest of which is Relationship Bootcamp: Hardcore Training for Life, Love, and the Pursuit of Intimacy. For the past 15 years, Roy has been supporting single people in the art of attracting healthy, sustainable, intimate relationships. His experience has taught him that getting into relationship shape, being truly relationship-ready,  is the key to attracting lasting love.  Roy identified seven key areas of our lives that need to be worked on, if we're going to be able to create a healthy, conscious and mindful relationship with another person.  One of the most important is our relationship to our past.  We discuss the free gift that Roy offers on his website. It's the Relationship Fitness Self assessment test. It's a confidential 30 question true false quiz, that takes you three to five minutes to take. You get an email with your results. No one else sees the results.  Of course, I couldn't resist completing the assessment. To contact Roy: https://coachingwithroy.com  [email protected] The Relationship Fitness Self-Assessment Test link is here https://coachingwithroy.com/the-relationship-fitness-self-test/ Connect with Dr. Gillian Lockitch: Order your copy of  Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www.gillianlockitch.com  Schedule your free Growing Older Living Younger Discovery Call with me   Join the Growing Older Living Younger Private Community, to meet people, who like you, are discovering and sharing ways to age in great health.  Here is how to rate and review Growing Older Living Younger on Apple podcast: Open the Podcasts app on your iPhone, iPad, or Mac.  Search for  Growing Older Living Younger podcast and select it. On the show page see where it lists all the episodes and scroll down to find "Ratings & Reviews." Select "Write a Review" and rate. Hopefully you will give a 5 star rating Pick a title for your review and write your review - no longer than 300 words. Select  “Send" or "Save", enter a nickname and it's done. 

"Brains at any age are capable of rewiring and changing. No one should be aging, thinking that it's all downhill from here' (Dr. Henry Mahncke).  This comment on brain plasticity, made by  research neuroscientist, Dr. Henry Mahncke, in Episode 10: Rewiring Your Brain, echoes in my head, whenever I reflect on the goal of Growing Older Living Younger, namely to extend our health span by preserving a healthy mind in a healthy body.    My brain is a year older since that episode but I’m sure that by following my personal roadmap for aging well, my cognitive functions have not aged in parallel with my chronological age.  Preserving brain health, cognitive functions and warding off dementia, is a desire that is frequently expressed when I talk to men and women during the complimentary Growing Older Living Younger Discovery call I offer. (the link to book your call is shown below).   Many people are living into their 80s or 90s and have relatives or friends diagnosed with dementia. They may be aware that the prevalence of dementia is increasing dramatically. Prevalence refers to the proportion of people within a population at a given time who have a specific characteristic. Since dementia occurs more in elderly people, the more  elderly people there are, the greater the number of people there will be who have dementia.  But as individuals we are more concerned about individual risk. I was intrigued to read that a recent study showed that the incidence of dementia in people of European ancestry living in Europe and the USA (that is the number of new cases in a population) has actually declined an average of 13% every decade over the last 30 years. Reflecting on what could be causing this decrease in the incidence of dementia, I suspect that it reflects an increasing understanding of the effects of lifestyle management, nutrition, targeted wellness products, exercise, socialization, sleep, and. keeping mentally active. In that vein, I invited Dr. Mahncke back to Growing Older Living Younger to describe a new community based Brain Health Program that is being developed in conjunction with the YMCA of San Francisco  and also to share updates on some of the studies we discussed in the earlier episode. Dr. Mahncke is the CEO of Posit Science, the leading provider of plasticity-based brain training and assessments. BrainHQ is an online and app program of plasticity-based brain training exercises to improve cognitive measures like attention, memory, processing speed and executive functions. that impact real world activities  like driving, balance, gait, mood, confidence and everyday cognitive functions.   To Learn More:Connect with Dr. Henry Mahncke at:  www.brainhq.com - you can also download the BrainHQ App LinkedIn: https://www.linkedin.com/in/henry-mahncke-3b89072/   Facebook: https://www.facebook.com/Brainhq/  Connect with Dr. Gillian Lockitch:  Order your copy of  Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www.gillianlockitch.com Schedule your free Growing Older Living Younger Discovery Call with me  Join the Growing Older Living Younger Private Community, to meet people, who like you, are discovering and sharing ways to age in great health.  Here is how to rate and review Growing Older Living Younger on Apple podcast:  Open the Podcasts app on your iPhone, iPad, or Mac.   Search for  Growing Older Living Younger podcast and select it.  On the show page see where it lists all the episodes and scroll down to find "Ratings & Reviews."   Select "Write a Review" and rate. Hopefully you will give a 5 star rating  Pick a title for your review and write your review - no longer than 300 words.  Select  “Send" or "Save", enter a nickname and it's done. 

In Growing Older Living Younger, we discuss how small changes in lifestyle and habits can have a big impact on your health and vitality as you age. Using healthy aging strategies, tools and products, you can favourably alter your aging at the cellular level by changing gene expression, and differentiating your biological age from your chronological age. The impact of the explosion of genomic research on our understanding of biomarkers and our ability to alter biological aging, has been huge. One development has been the creation of measures of biological age that can tell you if you are physiologically younger or older than your chronological age.  Precision Medicine  or Precision Health is an approach for disease treatment and prevention that takes into account individual variability in genes, environment, and lifestyle for each person As a practicing endocrinologist in Manhattan, today’s guest, Dr. Florence Comite, embraces Precision Medicine for both prevention and treatment. She graduated from The Yale School of Medicine, founded Women's Health at Yale, and was on the faculty at Yale Medical School for 25 years. An endocrinologist with multidisciplinary training in Internal Medicine, Pediatrics, Gynecology, and Andrology, she has conducted seminal clinical research at Yale and the NIH Institute of Child Health and Human Reproduction, in Reproductive Endocrinology and Metabolism, Adult and Pediatric Endocrinology, Gynecology and Andrology. She is the founder and CEO of Groq Health, bringing Precision Medicine to the mobile phone.   Our conversation about preventative medicine, genes and environment took several  interesting turns, into discussion of how external or environmental factors can change the aging of identical twins, how low fat, carb rich diets can cause severe reactive hypoglycaemia (low blood sugar) and 5 key predictive biomarkers we should check. Learn more about Dr. Comite and Precision medicine. https://www.linkedin.com/in/drflorencecomite/ Growing Older Living Younger with Dr. Gillian Lockitch:Order your copy of  Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably HERE  Schedule a free Discovery Call with me at https://calendly.com/askdrgill/30min Check out the Growing Older Living Younger Community Private Facebook group  Here is how to rate and review Growing Older Living Younger on Apple Podcasts  Open the Podcasts app on your iPhone, iPad, or Mac.  Search for the Growing Older Living Younger podcast and select it. Navigate to the show page which lists all the episodes and scroll down to find "Ratings & Reviews." Select "Write a Review." Rate: up to five stars. Pick a title for your review. Write your review - no longer than 300 words. Don’t forget to Save. 

 The critical key to surmounting obstacles, conquering challenges, and reaching your goals lies in your mind. You have to believe with your whole being that you can do it. Often what holds you back is fear. Today I talk with Michael Hingson, author of Thunderdog: The True Story of a Blind Man, His Guide Dog and the Triumph of Trust at Ground Zero, about diversity, inclusion and conquering the mindset of fear.Michael has an incredible story to tell. When he was 6 months old, his parents were told that he was permanently and totally blind. He was one of more than 10,000 premature babies in the US who developed retinopathy due to excess exposure to oxygen, irreversibly scarring and destroying the retina, so no visual information was transmitted from the eye to the brain.  But Michael’s sighted parents believed in raising their son with a can-do attitude. Treated like all other children in his family, Michael rode a bike, did advanced math in his head and learned to read and write in Braille. Michael’s family relocated to Palmdale, California when he was five years old. It is here that Michael had his first adventure with Guide Dogs for the Blind and received his first guide dog. He later earned  bachelor’s and master’s degrees in Physics along with a secondary teaching credential from the University of California at Irvine. On September 11, 2001, Michael and his guide dog, Roselle, escaped from the 78th floor of Tower One in the World Trade Center moments before it collapsed, only to be enveloped in a thick cloud of pulverized concrete dust. Soon after, Michael and Roselle were thrust into the international limelight where Michael began to share his unique survival story and 9-11 lessons of trust, courage, heroism, and teamwork. The story of their escape from Tower 1 was engrossing.  But most important  was how his parents raised him to acquire the survival skills and mindset that enabled him to survive the 78 story stairway descent of World Trade Center Tower 1 on Sept 11, 2001 and then to shake off the dust and move forward.Mike enjoys a successful 41-year sales career, first in high-tech and now inspiring adventures and joyful living for audiences around the world. He is a long time Social advocate for change concerning disabilities through his involvement with the National Federation of the Blind.  Contact Michael Hingson. Gift: Free ebook Blinded by Fear www.blindedbyfear.net  www.michaelhingson.com and https://accessibe.com/a/6eybb9o https://www.facebook.com/mhingson https://www.facebook.com/michael.hingson.author.speaker/ https://www.facebook.com/Roselle911GuideDog/ LinkedIn. https://www.linkedin.com/in/michaelhingson https://www.youtube.com/channel/UCfCx2L9OVN38Dv4mX6udP8g Contact Dr. Gillian Lockitch to learn how you can live younger as you grow older: Order a copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably  Schedule a free  Discovery Call with Dr. Lockitch Join the Growing Older Living Younger Community 

Albert Einstein famously said “life is like a bicycle. To keep your balance you must keep moving.” Keeping physically active and moving is a key factor for overall wellness, and for healthy aging. Many studies have shown a strong association between a sedentary lifestyle and decreased longevity. Conversely, movement activities such as dance, specially partner dancing, have been associated with delaying cognitive  decline. Today I am talking with Erica Hornthal,  the Therapist Who Moves You”, about dance therapy and why it works. Erica is a licensed clinical professional counsellor, a board-certified dance/movement therapist, and the CEO and founder of Chicago Dance Therapy. Since graduating with her MA in Dance/Movement Therapy and Counselling from Columbia College Chicago, Erica has worked with patients aged 3-107, and she is changing the way people see movement with regard to mental health.How we move our bodies—how we walk, roll, dance, stretch, connect, and occupy space, is about more than physical fitness. Our movement impacts our mental and emotional health. When we change the way we move, we can change the way we live.  Contact Erica to learn about Movement Therapy: https://www.facebook.com/EricaHornthal/ https://www.instagram.com/the.therapist.who.moves.you/ https://www.linkedin.com/in/erica-hornthal-lcpc-bc-dmt-4a611735/ https://www.youtube.com/channel/UC89Qh8ZUo0o6iEzxuMzAyqA/featured Contact Dr. Gillian Lockitch to learn how you can live younger as you grow older: Order a copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably  Schedule a Discovery Call with Dr. Lockitch Join the Growing Older Living Younger Community 

In today’s conversation I talk with Frances Edmonds, Inspirational Speaker and author of “Repotting Your Life: Sense When You’re Stuck. Explore What’s Possible. Claim Room to Grow.” When I first read this book, my thoughts jumped to the colourful collection of red, purple and blue African Violets on my sun-drenched mantelpiece. I recalled how I transferred the tiny plants that grew from leaf cuttings, first to small individual containers, then to larger pots and ultimately, I repotted them in the large pots that will remain their permanent home.Frances conceived the idea of  repotting, the ideal metaphor for self reinvention in deep middle age, when she uprooted herself, swapping the comfort and security of her London life for a year in California. As a fellow at Stanford's Distinguished Careers Institute, she researched longevity and related issues at the Center on Longevity.She suggests that when you find yourself stuck in life, whatever the cause, remember that what ails a root bound plant is not the plant, it's the pot. We discuss how to bring that same wisdom to any life changing decision, large or small, career or relationships, to reframe your thinking, reset your purpose and rejuvenate yourself.Following her degree in Modern Languages from Cambridge, Frances became an independent freelance interpreter, traveling all over the world, providing simultaneous interpreting for major institutions, organizations and summits. Great for the brain, she points out that it's a really tough skill because not only do you have to be great at languages, you also have to be able to listen through your headphones to a person speaking in one language, and simultaneously interpret in a second language. We discuss how, when she became “stuck”, she pivoted and “repotted her life.”  Here are links to learn more about Frances Edmonds and Repotting Your Life https://www.francesedmonds.co.uk/ https://www.facebook.com/frances.edmonds.9 https://twitter.com/francesedmonds1 https://twitter.com/experimentbooks https://www.facebook.com/experimentbooks https://www.instagram.com/theexperiment/  Contact Dr. Gillian Lockitch to learn how to live younger as you grow older: Order a copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably  Schedule a Discovery Call with Dr. Lockitch Join the Growing Older Living Younger Community  to exchange experiences, and engage with others on a similar journey to age well.

Today our conversation centres around the benefits of dance for enhancing healthy aging for both mind and body. I  was reflecting on the many ways in which dance has positively impacted my life, and I thought that John Travolta says it  best. “ Dancing's part of my soul. I enjoy it, it makes people happy, and it makes me happy.” For me, dance is the best fitness activity.It is relatively low impact, the variety of styles and music constantly challenges my brain to adapt, and I leave each class, high on endorphins, after a dance workout that was both intense and fun. You can start it at any age - I began when I retired. Here to tell how dance has positively impacted his life, and how it can benefit you, is my dance teacher and friend, Dale Neale.Dale has over 30 years of experience in dancing and enjoys teaching all levels of dance from beginner to advanced, social or competitive dancing. His goal is to bring joy into the lives of people through the gift of dance and movement. His dance philosophy involves improving the quality of your life through the joy of dance and improving yourself physically, emotionally, mentally and spiritually to be the best you can be as you are never too young or too old to start dancing! Dale began as a ballet dancer at the age of 16, and transitioned into ballroom and Latin dancing at the age of 25.  He is the founder of Dale Neale Dance and is a Head Master Instructor, Teacher, Choreographer and Coach. Dale comes from an extensive competitive dance background and has competed in International Latin, Standard and American Smooth and has won several titles including the U.S. Open Smooth Championship, numerous Rising Star Championships and he is a 4-time winner of the Canadian Smooth Championships. Dale has danced in movies, commercials, music videos, and has performed at the MGM Grand in Las Vegas. He also spent time traveling extensively through Europe performing and teaching Salsa with American Latin All Stars. To contact Dale:[email protected] https://www.meetup.com/vancouver-ballroom-and-latin-dancing-meetup/  Contact Dr. Gillian Lockitch: To learn how you can live younger as you grow older: Order a copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably  Schedule a Discovery Call with Dr. LockitchJoin the Growing Older Living Younger Community   

I was contemplating my upcoming conversation with Life and Relationship coach, Amy Schoen, when I came across this quote from Margaret Mead, who said: “One of the oldest human needs is having someone to wonder where you are when you don't come home at night.” That gave me pause for thought. Five years ago, single person households in Canada comprised 28% of all households. That’s a lot of people living alone, with no-one there to wonder where they are when they don't come home at night. While many single people may not  feel the need for an intimate relationship, for others, the social isolation of the past two years, has led them to want to have someone to share their life. Finding that special person can be hard at any age. But for those in their 50, 60s or 70s, it may be specially daunting. Enter today’s guest, Amy Schoen, a Certified Professional Life Coach and Creator of the Motivated to Marry Dating Secrets coaching program. Amy's passion is to clarify her clients' critical relationship values so they can easily recognize and connect with their true lifelong love partner.Amy is the author of “Get It Right This Time – How to Find and Keep Your Ideal Romantic Partner” and “30 Very Good Reasons NOT to Get Married Until You Are 30!”  She also hosted the “Motivated to Marry” podcast. Contact Amy:Free Gift: Ready for love quiz - and complimentary 30 minute review  www.readyforlovequiz.com    http://www.motivatedtomarry.com www.facebook.com/motivatedtomarry http://www.Linkedin.com/in/CoachAmySchoen www.youtube.com/relationshipcoachamyschoen Contact Dr. Gillian Lockitch: To learn how you can live younger as you grow older: Order a copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably  Join the Growing Older Living Younger Community  Schedule a Discovery Call with Dr. Lockitch

Psychologist, Peter A Levine points out that ” trauma is a fact of life. It does not, however, have to be a life sentence”. In today’s conversation with my guest, Louise Liebenberg, we look at ways to identify how unresolved traumas may be adversely impacting our lives, and discuss strategies to help deal with such traumas. Louise Liebenberg, is an international bestselling author, transformational coach and counsellor, who specializes in Adult Child Syndrome, Self Esteem Development and Transforming Unresolved Grief.  I first met Louise when she invited me to participate in an online summit on Trauma to Triumph: The  stories of recovery from traumas, became chapters in the book, “From Trauma to Triumph.” Louise is an experienced Group Facilitator and best selling author of “Hamster Wheel Relationships for Women. A Step by Step Process to Transform Unfulfilling Relationship Patterns”, accompanied by Stepping Off – The Hamster Wheel Workbook. Louise offers one-on-one sessions, online courses, group work or retreats. We discuss the experiences that led Louise to her work on adult child syndrome and identifying unresolved traumas. Learn more about Louise: https://www.facebook.com/louiseliebenbergauthor https://www.instagram.com/louisevn.liebenberg/ https://www.linkedin.com/in/louise-vn-liebenberg-13973722/ https://www.youtube.com/channel/UCfBh-dMQF4QG1liJqSCp7aQ Gift : https://landing.mailerlite.com/webforms/landing/x7s9r3 Contact Dr. Gillian Lockitch: To learn how you can live younger as you grow older: Order a copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably  Join the Growing Older Living Younger Community  Schedule a Discovery Call with Dr. Lockitch

Some of the most frequently used, possibly overused, words that I have heard over the past few years are “I’m so stressed.”  Psychologist, Wayne Dyer, said that the truth is that there is no actual stress or anxiety in the world; it's your thoughts that create these false beliefs. You can't package stress, touch it, or see it. There are only people engaged in stressful thinking.Yet as a physician, I learned that there is such a thing as stress and it comes in many different forms, physical, mental and  metabolic. My guest today, physician and author, Dr. Mort Orman, points out that stress can also accelerate the aging process, causing physical and mental problems. As America's leading stress elimination expert, Dr. Orman, will explain how you can eliminate stress, without managing it, so that you can live, love and work stress free.Dr. Mort Orman is a board-certified Internal Medicine physician. He is a graduate of Duke University (1969) and The University of Maryland Medical School (1973). He practiced Internal Medicine in Baltimore, Maryland for 23 years and then spent 15 years as a leading corporate health and wellness medical director for a large BlueCross/BlueShield health insurance plan. He is an award-winning health and wellness author, who has spent the past 40 years warning about the dangers of stress management.Through his speaking, workshops, coaching programs, and authoring more than 20 books on eliminating stress, Dr. Orman helps people become happier, healthier, and more successful by acquiring new and deeper understandings about human stress. He has helped people get rid of anger issues, fear of public speaking, reduce their stress at work, strengthen their marriages and family relationships, and achieve true work/life balance. Contact: Dr. Orman: Free downloadable Ultimate Method For Dealing With Stress Book:http://mortorman.lp.page/freeUMbookgift http://facebook.com/docorman http://linkedin.com/in/docorman http://twitter.com/Doc_Orman https://www.youtube.com/c/MortOrman http://instagram.com/doc_orman Contact Dr. Gillian Lockitch:To learn how you can live younger as you grow older:Order a copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably  Join the Growing Older Living Younger Community  Schedule a Discovery Call with Dr. Lockitch  

Frank McCourt, author of the memoir,  Angela’s Ashes wrote, ”everyone has a story to tell - all you have to do is write it. But it’s not that easy.” In today’s conversation, we talk about the power of telling your story and becoming part of global communities of like minded people. For most of us writing is not easy but it is worth the effort. Thinking back to when I was writing my book, Growing Older Living Younger, I learned a lot about myself from the introspection needed to write with honesty and humility.  Each of us has a multitude of stories that make us unique. My guest, Cathy Derksen, helps people  share their own inspiring stories by guiding them from chapter concept to publication.Cathy’s company, Inspired Tenacity, is dedicated to improving the lives of women in her community and around the world.  After working in Medical Genetics for 25 years, she transitioned to financial planning and has since become certified in counselling, success principles and strategies for overcoming limiting believes and mindset. Cathy is an international speaker and Amazon #1 best selling author with stories that inspire the readers to take a leap of faith into reaching for their big goals.  To Contact Cathy Derksen:Main website  https://inspiredtenacity.com   LinkedIn https://www.linkedin.com/in/cathyderkseninspiredtenacity Facebook page https://facebook.com/inspiredtenacity Book project information https://inspiredtenacity.now.site/new_book_projects Free Gifts (PDFs and session)  https://inspiredtenacitygifts.now.site/home To Contact Dr. Gillian Lockitch:Growing Older LivingYounger website    https://askdrgill.com Complimentary Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat  Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www.gillianlockitch.com 

In today’s episode we discuss how the study of animal genes may shed light on human disorders of aging such as stroke, heart disease and Alzheimer’s disease. We know that our circadian wake and sleep rhythms are controlled by a biological master clock deep in the hypothalamus of the brain. And that the change in melatonin levels, dropping with daylight and rising at night, mediates the master clock, and other on-off switches of biological clocks throughout the body. So waxing and waning of light creates our daily wake/sleep cycles. But animals that hibernate, such as bears, bats and groundhog, spend months in a cold dark cave or burrow. So what triggers a  hibernating animal like the groundhog to wake up and emerge from its burrow? Contemplating the differences between the daily external triggers of the human master clocks and the signals for the hibernating animal master clocks, there are lessons to learn from comparing clock genes in humans and hibernating  mammals. Understanding how animal genomics can shed light on human disease  underpins the research of today’s guest, Dr. Katharine Grabek, co-Founder and Chief Scientific Officer of FaunaBio. Katharine earned her PhD in Human Medical Genetics at the University of Colorado, Anschutz Medical Campus. She next trained as a postdoctoral scholar in computational biology in Dr. Carlos Bustamante’s lab at Stanford. Her research has focused on utilizing proteomic, transcriptomic and genomic approaches to identify the molecular components underlying the highly dynamic phenotype of hibernation. With her two colleagues, Katharine founded FaunaBio, where they study whether solutions to our worst diseases could be  hidden in the animal kingdom?   To learn more about FaunaBio or contact Katharine Grabek:Twitter: @FaunaBio LinkedIn: https://www.linkedin.com/company/29016965/admin/Dr. Grabek: https://www.linkedin.com/in/krgrabek/ Contact Dr. Gillian Lockitch Schedule a complimentary Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat  Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at the Growing Older Living Younger website  wwww.askdrgill.com  

As I  was thinking about my upcoming conversation with David Loud, author of "Facing the Music", a  quote from piano man, Billy Joel, struck a chord with me. Joel said “I think music in itself is healing. It's an explosive expression of humanity. It's something we are all touched by. No matter what culture we're from, everyone loves music.   It seemed to me that the healing power of David Loud’s lifelong passion for music helped him to triumph over the ravages of Parkinson’s disease that could have  destroyed his career as a Broadway music director, arranger and actor.  I seldom have time to read memoirs or biographies. Reading is one of the two main ways I have to temporarily disconnect from the chaos around me, and I preferentially read fiction with powerfully drawn characters, and fast moving storylines. But I was captivated by David Loud’s memoir which I read straight through, on a rainy Vancouver weekend. As a long-time devotee of the performing arts and an on-line theatre reviewer, I loved the chance to vicariously experience the backstage activity that audience members rarely see. And as I reflected ironically, my book, Growing Older Living Younger, the account of my recovery from spinal stenosis and back surgery, is as much memoir as it is science. David Loud (NYC) occupies a unique place in Broadway history. In addition to his distinguished career as one of Broadway’s most respected music directors and arrangers, he originated three Broadway roles as an actor, including his appearance in the original cast of Stephen Sondheim’s legendary failure (and cult classic) Merrily We Roll Along, directed by Harold Prince. In a career spanning several decades, he served as music director for the original Broadway productions of Ragtime, Curtains, Sondheim on Sondheim, The Visit, The Scottsboro Boys, A Class Act, The Look of Love, and Steel Pier, as well as revivals of She Loves Me, Company, and Sweeney Todd. He also appeared alongside Zoe Caldwell and Audra McDonald in Terrence McNally’s Tony-winning play, Master Class.    The link to "Facing the Music" is below https://www.amazon.com/Facing-Music-Broadway-David-Loud-ebook/dp/B09BNZNV79  To learn more about Growing Older Living Younger: Schedule a Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat   Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring  Comfortably at https://www.gillianlockitch.com/ 

As I was preparing to record this episode, fixing my hair and checking my appearance, I was pondering the importance of hair to the image we present to the world. Two things came to mind. Hair is a constantly renewable resource and that means we can experiment to create the look we desire, knowing that if something doesn’t work, we can try again. Often, the first impression of someone’s age is influenced as much by the quality of their hair as by the state of their skin and that’s probably why hair loss and thinning is among the frequent concerns people express when asked about aging. Because hair is such an important aspect of the image we present to the world, hair loss can have a devastating effect on one's self confidence. As actor, Larry David said, "Anyone can be confident with a full head of hair. But a confident bald man - there's your diamond in the rough."My guest today, a specialist in the prevention and treatment of hair loss, is here to share his insights on what causes hair loss, how can we prevent hair loss and can we treat it.Dr. Ben Behnam is a Board Certified Dermatologist and founder of Happy Head. In his clinic, he focuses on hair loss in both men and women. Through the course of years, he realized that many men were having side effects to the most common hair loss medication known as finasteride. In 2020, he launched an online telemedicine company called Happy Head that allows easy access for patients across the country to a new formulation of topical finasteride, which has potentially lower side effects that the oral version. Through this platform, he has helped men and women retain and grow their hair. Learn more about Dr. Ben Behnam and Happy Heads at www.happyhead.com  To schedule a Living Younger Discovery call with Dr. Gillian Lockitch:  https://calendly.com/askdrgill/discovery-phone-chat   Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www.gillianlockitch.com    

Today I talk with Chris Westfall, about how to make life easier in these troubling times. One of my all-time most admired and respected actors, Robert Redford, commented “ I’m interested in that thing that happens where there's a breaking point for some people and not for others. You go through such hardship, things that are almost impossibly difficult, and there's no sign that it's going to get any better, and that's the point when people quit. But some don’t.” That got me thinking about about hardship in today's world, and about how many of us are stretched to near breaking point. Out of curiosity, I searched the phrase "life is hard" and google returned 10 million results.  Then I searched "how to relieve stress" and google found 1.7 trillion results.  So clearly, like me, many of you over the past two years, have been struggling through hardships of different degrees, sometimes angry, sometimes anxious, often overwhelmed, always waiting for life to return to normal, to become easier. Who quits? Who does not? Today’s guest, is Business Coach, Keynote speaker and author, Chris Westfall, whose latest book is called Easier:  60 Ways to Make Your Work Life Work for You. His book is written in the style of narrative dialogue between The Client and The Coach, with the objective being for fresh ideas to emerge through this dialogue and  ultimately help the Client define a better life.   I was drawn to the definition of Easier, described early in the book`. “Easier is where life’s better, where we find freedom. Clarity. Confidence. It’s where we don’t struggle and suffer and wish and try to manage the whole world". (Chris Westfall) Chris is one of the most sought-after business coaches and keynote speakers in the world. He has helped launch over five dozen businesses, and has appeared on ABC NEWS, NBC TV and CNN. A regular contributor to Forbes, he has worked with thousands of leaders at Fortune 500 companies, non-profit organizations and high-tech startups. A coach to entrepreneurs and executives around the globe, his clients have appeared on Shark Tank, Dragon’s Den and Shark Tank-Australia.  He regularly consults with top-tier universities and is the author of three other books, including Leadership Language, Bullet Proof branding and the NEW Elevator Pitch. We discuss his belief that when it looks like life, career, communication and everything else is breaking down, it’s time to break free and access a kind of personal freedom that allows you to make different choices, see things in a different way and enter into an understanding of what would make your situation easier.  Chris is offering his gift of a free on line course where you can explore some of the themes and  challenges described inside the book to help you to show up at your best and create the world you want.   To contact Chris Westfall.   Free online course: https://chriswestfall.newzenler.com/courses/peak-performance-with-chris-westfall/dashboard  - Chris' website: https://westfallonline.com/ - Easier's website: http://easier-book.com - Easier's Amazon webpage: http://bit.ly/easier-book - Chris' Facebook: http://facebook.com/therealchriswestfall - Easier's Facebook: https://www.facebook.com/easierbook  Contact Dr. Gillian Lockitch:   To discover how you can  create your personal lifestyle roadmap to Growing Older Living Younger, visit www.askdrgill.com to order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably.  Schedule your free Living Younger Discovery Call with me at https://calendly.com/askdrgill/discovery-phone-chat 

 Audrey Hepburn, a Screen Legend and a truly iconic beauty, said “The beauty of a woman grows with the passing years.”  I was reflecting on previous discussions I have had on ageism as I read yet another comment on beauty and aging youthfully. The debate centered around the question of whether we should accept and indeed celebrate the aging of our appearance as a reflection of the wisdom gained as we grow older, or whether, as I believe, we should do all we can to delay the wrinkling, dryness and loss of radiance that naturally accompanies aging, and endeavor to look vibrant and healthy as we age. Our appearance, the quality of our skin, hair, teeth, eyes, is as much a window to our overall as is our posture, gait and mental acuity. Choosing to ward off dull, wrinkled skin and thinning, lack-luster hair is not a question of vanity but a celebration of our inner vitality. Today's conversation brings to you an expert in the biology of skin and hair, to discuss how our  outward changes of aging may reflect our inner state of health. Dr. Helen Knaggs, is the Vice President of Global Research and Development for Nu Skin. With over 30 years of experience in skin research and product development, including years spent specializing in acne research, her expertise in skin and hair biology has led to numerous publications and patents.  Dr. Knaggs earned bachelor’s degrees with honors in biochemistry and pharmacology, and a doctorate degree from the Department of Biochemistry and Molecular Biology at the University of Leeds, England. She spent several years as a research biochemist in the dermatology department of Leeds General Infirmary where her work involved clinical and lab research, interpretation of trial results and data reporting to corporate and scientific communities. As vice president of Nu Skin Global Research and Development, she works closely with the Nu Skin Scientific Advisory Board to identify the latest research and trends in skin care for the Nu Skin brand. We discuss how lifestyle as much as inheritance affects the aging of your skin, and what you can do to   preserve both the health and the beauty of your appearance from inside out and outside in. To learn more about the nutritional and skin care products that will promote your youthful aging, schedule a Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat To discover how you can  create your personal lifestyle roadmap to Growing Older Living Younger, visit www.askdrgill.com to order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably, and schedule your Discovery call at  https://calendly.com/askdrgill/discovery-phone-chat

In several earlier conversations on this show, guests have pointed out that these days many people are living into their nineties and that in many locales, centenarians are the fastest growing segment of the population. Yet as longevity increases, many people will very likely not have accumulated enough wealth to sustain the comfortable lifestyle they were accustomed to. Here to share his perspective on longevity and money is, David Rosell, founder and president of Rosell Wealth Management, and author of Failure Is NOT an Option- Creating Certainty in the Uncertainty of Retirement.I was reflecting that what really constitutes wealth and a comfortable lifestyle is not just a question for our current times. Greek philosophers pondered this same question 2000 years ago. Around 300 BC Plato said “The greatest wealth is to live content with little” while 400 years later, Stoic philosopher, Epictetus, echoed this thought  “Wealth consists not In having great possessions but in having few wants.” So the questions for those looking ahead from mid-life retirement to several decades of life, become what are our essential wants, and what will we need to live content in a world that is vastly different not only from 2000 years ago but from a mere 100 years ago? To answer these questions, for over 20 years David Rosell has specialized in working with affluent individuals and families who are at or near retirement to help them live the life they have always imagined. David’s inspiration and zest for life have been shaped by a lifetime of international adventures. With a current tally of more than 75 countries on six different continents, his quest for extreme travel has included hitchhiking from Nairobi to Cape Town, Africa and climbing the infamous peaks of the Nepalese Himalayas. He was even partook in tearing down the Berlin Wall.As a recipient of the Retirement Distribution Certificate from the University of Pennsylvania’s Wharton School of Business, David excels in making complicated financial planning topics easy to understand. An accomplished speaker, he has addressed international audiences numbering in the thousands, including the Million Dollar Roundtable® and Vistage Worldwide. David is also the author of a second book that melds his passions of adventure and finance: Keep Climbing - A Millennial’s Guide to Financial Planning. As a grandmother, I loved reading that David dedicated Failure is Not an Option, to his grandmother, Ruth, whose financial and life lessons shaped him into the successful man he is today. His adventure travel stories lead to insights about wants, wealth and contentment. To learn more about David, check out the links below.  [email protected] Facebook: https://www.facebook.com/DavidMRosell LinkedIn:  https://www.linkedin.com/in/davidmrosell/  To contact Dr. Gillian Lockitch or create your roadmap to Growing Older Living Younger, Schedule a Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat   Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www,gillianlockitch.com or www.askdrgill.com 

“Walk into any pharmacy and ask to examine a bottle of prescription medicine chosen at random. There is a one in four chance that the prescription medication you hold in your hand has an active ingredient derived from a plant. Most of these plant-derived drugs were originally discovered through the study of traditional remedies and folk knowledge of indigenous people.” (M. Balick, P. Cox.)   As I read this opening paragraph in the chapter on PlantsThat Heal, from the book, Plants, People and Culture: The Science of Ethnobotany by  Drs. Michael Balick and Paul Cox, I thought, what better way to celebrate the 50th episode of Growing Older Living Younger, than a conversation with ethnobotanist, Dr. Paul Alan Cox, Executive Director of the Brain Chemistry Labs, whose passion for learning about indigenous cultures and searching for new medicines, has taken him around the world.  Dr. Cox has worked in remote island villages and other locations including Polynesia, Indonesia, the Solomon Islands, Fiji, Australia, Japan, Sri Lanka, East Africa, Scandinavia, the Arabian Gulf and the Colorado Plateau.  He was both a Danforth Fellow and a National Science Foundation Fellow at Harvard where he received his Ph.D. He was awarded the Goldman Environmental Prize, sometimes known as the Nobel Prize of the Environment and was named one of TIME magazine’s eleven “Heroes of Medicine” for his discovery of a new HIV drug candidate. His conservation foundation, Seacology, has set aside over 1.5 million acres of rain forest and coral reef in 66 countries around the world.  We discuss how plant derived bioactive substances can both heal and harm, and how learning about age-old healing traditions can guide discovery of new therapeutic drugs. A comparison of villages with the highest and the lowest known rates of Alzheimer's disease and ALS (amyotrophic lateral sclerosis) led to the discovery in Guam of a neurotoxin produced by cyanobacteria that accumulates in the foods in their traditional diet. Ogimi in Okinawa has no record of Alzheimer’s, ALS, or  Parkinson's disease, and has more women, over the age of 100, than almost anywhere in the world. At the Brain Chemistry Labs in Jackson, Wyoming, a not-for-profit research institute, studies are focused on finding new treatments for ALS, Alzheimer’s and Parkinson's disease.  You will find many more  fascinating stories about plants and human in the book,  Plants, People and Culture: The Science of Ethnobotany. 2nd Ed. 2021 By Michael J. Balick and Paul A. Cox. CRC Press.Brain Chemistry Labs:  https://twitter.com/brain_chem_labs https://www.facebook.com/brainchemistrylabs To contact Dr. Gillian Lockitch info@askdrgill,comOrder your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at the Growing Older Living Younger website: www.askdrgill.com Schedule your free Living Younger Discovery call with me at https://calendly.com/askdrgill/30min  

“You can’t help getting older, but you don’t have to get old” (George Burns) “I Won’t retire till they bury me.“ (Gary Rogers) Today’s guest, Gary Rogers, exemplifies one who is “older but not old”. I met Gary at an online networking event about a year ago. I was so struck by his energy and vitality, that I took him up on his offer of a free master class on presentation skills.  It was only much later that I learned Gary’s chronological age, and realized that he is the epitome of one who is Growing Older, but Living Younger. Gary  Rogers  is the founder and CEO of CompanyFlix, an international Communications company. He has been a professional speaker and an executive in the television production/motion picture industry for over 5 decades. He has produced TV commercials, Infomercials and Corporate Videos for many of the world’s largest Corporations, Including; AT&T, Motorola, Mitsubishi, Nissan, Proctor & Gamble, Toshiba, Toyota, Honeywell, Blue Cross, Siemens and Coca-Cola. A former Training Manager with 3M Company, Gary started teaching Public Speaking and Presentation Skills 50 years ago. In his production career he has had the opportunity to direct many Hollywood stars, including Academy Award-winning actor, Charlton Heston. Using revolutionary new video technology, Gary continues to provide exceptional Public Speaking and Presentation Skills training and his teaching and training is second to none.Our conversation ranges from how Gary’s transition from a top salesman to training others how to sell, ultimately led to his career as a speaker/producer/director, and now to his current passion for helping others succeed at presentation skills and sales. Although many of his current students are seniors, Gary does not see that they have any more challenges with developing their speaking skills than other age cohorts. Working with students of all ages, keeps Gary living young! Gary is happy to offer you a gift of his free Masterclass.  Contact Gary Rogers: Links:  [email protected]   https://www.companyflix.com/freemasterclass https://www.linkedin.com/in/gary-rogers-930984159/ Contact Dr. Gillian LockitchWebsite: www.askdrgill.com Schedule a free Living Younger Discovery call at https://calendly.com/askdrgill/discovery-phone-chat  Order "Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably" at www,gillianlockitch.com 

"I see retirement as just another of these reinventions, another chance to do new things and be a new version of myself." (Walt Mossberg)  When I was contemplating early retirement from my hospital and university work,  like Walt Mossberg, I believe that retirement was a chance to do new things and learn skills I had long wanted to pursue but that I had not had the time and freedom to do while I worked. Today, when living into one’s eighties or nineties is increasingly common, it becomes even more important not to squander those years and to enjoy retirement to the full. That’s why I called  chapter 7 in my book “Choose A Challenge”.  Today’s guest is retirement coach, Maria Lucassen, who is passionate about helping women create  a happy, blissful retirement. She believes that though retirement is supposed to be our golden years, often people feel all alone, questioning their life direction, but sometimes caring for elderly parents, or kids who’ve moved back home.Maria is the CEO of Maria Lucassen Coaching, As a  Certified Retirement Coach and member of the Retirement Coaches Association, she has a passion to help career women shift their perspective on creating and living a blissful retirement after leaving their 9 to 5 job. Maria organizes workshops for women who are ready to plan their retirement and helps them individually or in groups to prepare for a next phase in life that is fun, purposeful and affordable. She hosts a Radio Show that  inspires women to dream about the next chapter in the book of life. She is a Certified Retirement Coach and member of the Retirement Coaches Association. She has authored chapters in two books. ‘What Have You Forbes’d lately’. Is a compilation book in which the authors describe successes in major life events. In January 2021 she was one of 100 authors that published a chapter in the Book: 1 Habit to thrive in a Post Covid world.In this conversation you will hear how a self-described 40 year corporate career junkie became a  Retirement Coach, and the perspectives she has gained about retirement, from her own introspection as well as  working with  her clients. We discuss the importance of health to a blissful retirement. Contact Maria Lucassen:Free gift: Do You Need a Retirement Lifestyle Makeover? Self-assessment to evaluate your present lifestyle and the first step for change.  https://marialucassen.kartra.com/page/Assessment.  Facebook: https://www.facebook.com/marialucassenonline   linkedin.com/in/mlucassen427 Contact Dr. Gillian Lockitch Website : https://www.askdrgill.com/  Schedule your free Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat  Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www.gillianlockitch.com 

 As I was reflecting on my upcoming conversation on public speaking with today’s guest, I came across this quote from Jane Fonda. She said “People think actresses find public speaking easy, and it’s not easy at all: we’re used to hiding behind masks” Hiding behind a mask, is not unique to actors or other professional communicators. Many of us, in day to day conversation,  hesitate to share our true thoughts and feelings. This behaviour has been severely exacerbated in the context of the divisiveness arising from the global medical, sociopolitical and economic management of the covid 19 pandemic. A recurring theme in many recent episodes of Growing Older Living Younger, has been the need to celebrate the wisdom and life experience that elders gain as they age. Many retirees, with potentially several decades of active life ahead of them, may choose to share their experiences by becoming a  coach, writing a book,  launching a podcast, and often all three. It is often said, that public speaking is one of the things that many people fear the most but today, even simple conversations have often become a source of anxiety as one dances cautiously around a subject.  My guest today is a wonderful example of someone who has not held back from sharing her wisdom  to help others overcome their fears of speaking. Marjorie Saulson is a vibrant personality,  an engaging  speaker, a generous coach and a truly inspirational role model at the age of 81. Named both Top Speaking Coach of the Year and Top Motivational Speaker of the Decade, Communication Confidence Coach Marjorie Saulson  “intends to be the most fabulous 100-year-old babe you ever met!” Author of the #1 international bestselling book, Empowering Business Owners to Overcome Speaking Fears Whether You're Talking with 1 Person or 1,000, she is also a contributing author to the books,  America’s Leading Ladies - Stories of Courage, Challenge, and of Triumph and Heroes, Leaders, Legends - Spreading the Light of Hope and Inspiration. She supports entrepreneurs, coaches, and speakers to create clear, compelling messages and develop engaging presentation skills, so that they can confidently communicate in any situation--whether on stage, online, on the phone, or networking-- and achieve their business goals.Tell me about what inspired you to want to help people overcome the fear of public speaking. We discuss what it is about speaking in public makes people so afraid and what strategies can you use to prevent or reduce nervousness. How does this differ in a social situation? For example walking into an event where you don’t know anyone such as a networking situations? We also discussed tips for people to improve their vocal quality. Contact Marjorie PaulsonShe is providing a gift for our audience of 3 free months of membership in the Vibrant Vocal Power Academy. https://vvp.academy/checkouts/vvpaspecial1/ Here’s the description of what you will be getting: https://vibrantvocalpower.com/academy    Website: https://vibrantvocalpower.com/.  Email: [email protected] Contact Dr. Gillian Lockitch Schedule a Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat  Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www.gillianlockitch.com  or at the Growing Older Living Younger website: www.askdrgill.com And join me again for our next conversation on Growing Older Living Younger.  

"The ache for home lives in all of us. The safe place where we can go as we are and not be questioned." (Maya Angelou) “It’s like putting a puzzle together, arranging the pieces to make a perfect picture.” (Emma Auriemma-McKay) Several years ago, as retirement from my 25 year medical career was approaching, I was about to be living alone in the large suburban home where my family of 6 had lived for over 2 decades. I needed to downsize to a new home for my post retirement years. In the psychological and financial turmoil that came from this need to move, the possibility, that in the future I might need to  safely age in place, was not on my radar. As it turned out, post-retirement turned out not to be retirement but two pivots into a second and third career. Each of these pivots required adjustments to my physical environment because I had not made a long term plan for making my home work effectively for me. I invited today’s guest, Emma Auriemma McKay, to help us explore the concept, and the reality, of home as a safe place from the two different perspectives illustrated by my story. First is the consideration of your home as a place where you will be able to live safely and comfortably as you age. The second is looking at how to evaluate your home as a place where you can live, play and work in a way that will accommodate and mitigate the demands on your mind and body that may come with aging.  As a licensed Architect, interior designer and LEED certified professional, Emma began her 35 year career working with international architectural and interior design firms in New York, Los Angeles and Europe. She had experience on projects ranging from residential, commercial, to 5 Star luxury hotels. Working on the Hilton Hawaiian Village in Honolulu, the Four Seasons and Mandalay Bay in Ls Vegas, and the Pan Pacific Convention Center in Vancouver gave her exciting opportunities to design restaurants, extravagant lobbies, executive offices and hotel rooms. Emma’s architectural practice now focuses on residential projects. She realized how important it is for homeowners to have a guide when they do their home remodel, and created a digital resource, The Ultimate Home Remodeling Blueprint, which guides homeowners through the process of remodeling to get what they want and avoid costly mistakes. She is the author of the “Homeowner’s Guide to Stress-Free Remodeling and  hosts two podcasts, Stress-Free Remodeling and Real Estate Professionals.In this conversation we discuss the importance of the home environment in keeping us healthy. We look at the physical and structural elements of a home, the non-visible elements such as hidden toxins, and  the social and aesthetic aspects that may profoundly affect mood and emotions. To Contact Emma:[email protected] Websites:  https://StressFreeeRemodeling.com for Homeowner’s online program   Podcast: Stress-Free Remodeling  https://podcasts.apple.com/us/podcast/stress-free-remodeling/id1438998766 Book a call: https://calendly.com/emmaauriemma/30-minute-conversation Gift: 7 Hacks for a Lucrative Home Office www.StressFreeRemodeling.com/7Hacks Transform Any Home Into Your Dream [email protected] To Contact Dr. Gillian Lockitch Schedule a Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat  Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www.gillianlockitch.com 

“Good bread is the most fundamentally satisfying of all foods, and good bread with fresh butter, the greatest of feasts” (James Beard)  “She said to me you may have a gluten allergy. And I was like, “well, I'm a chef. I really can't. It’s just not convenient. I just can’t”. And she said “you know, Jen, your choice of careers doesn't mean that you can consume everything”. (Chef Jen Peters) As you will hear, that’s how a delicious, nutritious line of gluten-free flours came about. If gluten is a concern for you, Chef Jen is pleased to offer a 20$ discount of your first order from The Good Flour Company. You will find the links and the coupon code below.   I learned that I, too,  can't consume everything, as I describe in  my book chapter, 'You are What You Eat.' When I needed to lose the 40 lbs of excess fat I gained over 4 months of my sciatica-induced  couch-potato state,  increase muscle and lean-body mass and stimulate my metabolism, I began a program of intermittent fasting, and a low carbohydrate diet.   Almost immediately I found that I was no longer always hungry and thinking constantly about food. My energy level increased and my happy, optimistic mood came back. I had no problem cutting out pasta, rice, and starchy vegetables like potatoes. The only comfort food I missed, was my favourite artisan breads and toast smothered in butter. I am no chef so I simply adapted and found new comfort foods.  But Imagine the life-changing impact on a professional chef and baker, of discovering that gluten had to be eliminated from your food and all your recipes. That’s what happened to today’s guest, Chef Jen Peters. Jen Peters’ pivotal discovery about how gluten was affecting her health, set her on a mission to be able to craft a range of gluten-free flours, so that she, and others with gluten-induced disorders, could once again enjoy the breads and baked goods that she loved.  Chef Jen trained in classical French kitchens in restaurants in Vancouver, and London. Being a passionate creative chef who loves pastry and baking, she studied pastry at the Culinary Institute of America, in Hyde Park, New York. Jen set out to teach herself to bake gluten free. Today she is proud to mill and blend easy to use gluten-free flours that taste delicious, have great texture and are nutrition-rich. You can find The Good Flour Company products in stores or order on-line.  For you, Chef Jen is offering a special 20% discount on your first order of gluten-free flours which you can access by entering the coupon code GROWINGOLDER20 at https://goodflour.co/collections/all for Canadian customers, or at https://goodflour.co/collections/all for USA customers Contact Chef Jen and learn more about  Good Flour productsIG @goodflourco FB https://www.facebook.com/thegoodflourco/  You tube https://www.youtube.com/channel/UCgAcKUa1pEh4CEiv90cO3MQ Contact Dr. Gillian Lockitch Schedule a Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat  Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www,gillianlockitch.com   

 “Once you label me you negate me”. (Soren Kiekegard)  "If you’re alive, you’re aging. It’s as simple as that" (Jeanette Leardi) A number of recent episodes on Growing Older Living Younger have focused on  real and perceived judgments and discrimination on the basis of age, gender, ethnicity and ability, which leads me to agree somewhat with the quote from Kierkegard. As soon as we lose sight of the individual, and instead see only the wrinkles and grey hair, the cane or the wheelchair, skin color or clothing, and "label" them we negate the wholeness of that person. I discuss this with my guest today, who was inspired by her decade of experiences as the primary caregiver to both of her parents, to make her encore career goals to change perceptions about the aging process. She helps people appreciate elders’ inherent dignity, wisdom, and unique value as mentors and catalysts for social change. Jeanette Leardi is a social gerontologist, community educator, writer, editor, public speaker, and aging wellness leader. She has a master’s degree with honors in English from Rutgers University and a graduate certificate in gerontology from the University of North Carolina at Charlotte.Jeanette is passionate about older adult empowerment. She  finds special personal fulfillment helping Boomers and older generations identify and share their wisdom with others, through her publications, presentations and classes in journaling, spiritual writing, memoir writing, brain fitness, health literacy, ageism, intergenerational communication, creativity, and caregiver support to people of all ages. Her publishing experiences include positions at Newsweek, Life, People, Condé Nast Traveler, and Sesame Street magazines and The Charlotte Observer.  Our conversation leads us through her early work in creating educational materials for children to her present work in aging. We discuss similarities and differences in age discrimination from other kinds of discrimination (racism, sexism, ableism, homophobia). She shares the different workshops she has developed to promote healthy aging.  Contact Jeanette LeardiEmail: [email protected] Website: www.jeanetteleardi.com   Contact Dr. Gillian Lockitch Schedule a Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat  Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www,gillianlockitch.com   

 “Diversity is about all of us, and about us having to figure out how to walk through this world together. “ (Jaqueline Woodson). “Don't let your age or ethnicity get in the way of your achievement. Your ethnicity is one of your assets and you are as youthful as you feel." (Dr. Gaye Lang) I met today's guest, Dr. Gaye Lang, when we were both in the process of launching our respective podcasts and we agreed that our age was no impediment to learning new skills and taking on new challenges. Dr. Gaye Lang is the president and founder of Workplace Restorative Practices, Inc. Her D.I.E.T strategy of Diversity, Inclusion, Equity and Tolerance, reduces the possibility of workplace disputes leading to lawsuits and other unfavorable outcomes. Dr. Lang earned a doctorate in education research and cultural studies from the University of Houston. She honed her leadership and relationship-building skills while serving as the Secretary Regional Representative for the White House.  She is the author of Colorizing Restorative Justice: Voicing Our Realities, which won the Benjamin Franklin Silver Award, and of Seven: A Sorority's Story. She hosts the Workplace Diversity podcast, which focuses on (Diversity, Inclusion, Equity, and Tolerance).   Our conversation begins with Dr. Lang sharing her story of what shaped you in to the powerful teacher and advocate she is today. We discuss the power of mentorship and her five African-American mentors, all men, but who recognized her ability and guided her career. She passes on her strategies for overcoming challenges and aging well.   Learn more from Dr. Lang: at Website: https://www.workplacerestorativepracticesinc.com/ Podcast: Workplace Diversity. : HTTPS://PODCASTS.APPLE.COM/US/PODCAST/WORKPLACE-DIVERSITY/ID1547694908  LinkedIn: https://www.linkedin.com/in/gaye-lang-1735761b5/ Facebook: https://www.facebook.com/gaye.lang.779/  Contact Dr. Gillian Lockitch Schedule a Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat  Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www,gillianlockitch.com   

 “By three methods we may learn wisdom: First, by reflection, Which is noblest; Second, by imitation, which is easiest, and third by experience, which is the bitterest.” (Confucius) But what is wisdom?   Today’s guest, Dr. Dilip Jeste, suggests that "wise people are compassionate and empathetic, aware of their gifts and blind spots, open-minded, resolute and calm amid uncertainty, altruistic decision-makers who learn from their experiences, able to see from many perspectives and “altitudes,” and often blessed with a sense of adventure and humor."  Dr. Jeste, is the author of Wiser: The Scientific Roots of Wisdom, Compassion and What makes Us Good.  He is Senior Associate Dean for Healthy Aging and Senior Care, Distinguished Professor of Psychiatry and Neurosciences, Estelle and Edgar Levi Memorial Chair in Aging, Director of the Sam and Rose Stein Institute for Research on Aging, and Co-Director of the UC San Diego-IBM Center on Artificial Intelligence for Healthy Living.  As a geriatric neuropsychiatrist specializing in successful psychosocial aging and the neurobiology of wisdom, he is the author of  750+ peer-reviewed journal articles, 160 book chapters and 14 published books.  Our conversation begins with the story of Dr. Jeste's story from his early interest in psychiatry and neuropsychiatric research in Mumbai, to his current neurobiological research at UC San Diego.  We discuss the brain as a physical construct versus mind as a collection of abstract elements without a physical basis. Yet neurobiological research shows that qualities like empathy or compassion actually can be mapped to anatomical locations in the brain.  We discuss wisdom and aging  in the context of the grandmother hypothesis and the fact that human  are the only species that lives far beyond our reproductive period. One self-assessment tool is the Jeste-Thomas Wisdom Index. Try it out at the link below, after you have heard our discussion.  You can find more information on "Wiser: The Scientific Roots of Wisdom, Compassion and What makes Us Good"  at  https://wiserthebook.com/  Find the Jeste-Thomas Wisdom Index  at. https://bit.ly/3IHn40C  Contact Dr. Gillian Lockitch Schedule a Living Younger Discovery call with me at https://calendly.com/askdrgill/discovery-phone-chat  Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably at www,gillianlockitch.com 

 "The idea is to die young as late as possible." (Ashley Montague) "The trick is to have fun, fun, fun,  die, and rectangularize your survival curve, or compress your morbidity to as late in life as possible." (Hans Parge) Today's guest, Dr. Hans Parge shares my mission to change aging with science-based systems that extend health rather than just longevity. Dr. Hans is trained in  biomedical research and pharmaceutical drug discovery. His primary training is as an x ray crystallographer. He did his PhD at Trinity College in Dublin, and postdoctoral work in Berlin at the Free University, the University of Edinburgh, and the Scripps Research Institute in La Jolla where he worked at the  on the atomic structural analysis of proteins. the molecules of life. In 1993, he joined a startup company that pioneered structure based drug design in the pharmaceutical drug discovery process. In 2009, Dr. Heinz moved into the world of wellness, prevention and youthful aging We discuss his Healthy Neighborhoods project, a grass roots movement to create a world that's nourished in mind and body and spirit by empowering people with awareness, innovative solutions, and an enriching and uplifting environment. Contact Dr. Hans [email protected] Contact  Dr. Gillian LockitchEmail: [email protected]  ( I love your feedback)Schedule a complimentary Living Younger Discovery Call  at https://bit.ly/3LbWvSV Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and the Art of Retiring Comfortably at http://www.gillianlockitch.com

"Life is like riding a bicycle. To keep your balance, you must keep moving." (Albert Einstein) "You think of all the things we do to stay healthy, all the things we spend our money on and time thw can we get fit and healthy and the Scandinavians are primarily just walking." (Mandy Shintani) Today, I am delighted to be able to introduce Mandy Shintani, founder and developer of Urban Poling to discuss how Urban Poling may be used to keep us moving, whether for rehabilitation or for simply  enhancing mobility and fitness. Mandy has been an occupational therapist for 35 years and is a gerontologist. Sixteen years ago. using her skills as an OT, she developed the evidence based, FDA registered, Activator Poles and technique, specifically for rehabilitation. Mandy is an international conference speaker on walking poles for fitness and rehabilitation. Over 8000 therapists and wellness professionals worldwide have completed the courses that she developed. She was a finalist for the prestigious YWCA Women of Distinction entrepreneur and innovation award. I first met Mandy almost a decade ago when I was introduced to the Activator Poles to aid in my rehabilitation from spinal surgery. We discuss howe the power of walking for fitness and health is enhanced by the upper body workout one gets by using the poles, and the innovative safety changes to the structure of the poles. We also discuss Mandy's entrepreneurial initiative to promote Urban Poling internationally. Contact Mandy Shintani [email protected] www.urbanpoling.com Contact  Dr. Gillian LockitchEmail: [email protected]  ( I love your feedback)Schedule a complimentary Living Younger Discovery Call  at https://bit.ly/3LbWvSV Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and the Art of Retiring Comfortably at http://www.gillianlockitch.com  

"The only thing worse than being blind, is having sight but no vision." Helen Keller "Glaucoma is called the silent thief of sight...because when you have elevated eye pressure, and it's damaging your eyes, you don't feel it. It can make you lose 90 to 100% of your vision before you notice it." Dr. Daniel La Roche While Helen Keller speaks to the vision with which we approach growing older, in today's conversation we focus on loss of sight vision. It is critical to prevent those vision disorders that become an increasing worry as we personally age, or as we take care of others who are losing their sight. A 2020 survey of blindness in people aged 50 years and older found that globally the second most common cause of blindness was glaucoma, affecting 3.6 million people. Today I talk with glaucoma specialist, Dr. Daniel Laroche, Director of Glaucoma Services and president of Advanced Eye Care of New York. He is a clinical assistant professor of ophthalmology with the Icahn School of Medicine at Mount Sinai Medical Center. Dr. LaRoche received his bachelor's degree from New York University, and his medical doctorate with honors in research, from Weill Cornell University Medical College, he completed his medical internship at Montefiore Hospital, his ophthalmology residency at Howard University Hospital in Washington DC and his glaucoma fellowship at the New York Eye and Ear Infirmary with Glaucoma Associates of New York, specializing in the diagnosis and treatment of glaucoma We discuss types of glaucoma, the prevalence in different ethnic groups, and the importance of annual eye checkups to recognize, prevent or treat the major causes of blindness. Cataracts, glaucoma, age-related macular degeneration and diabetic retinopathy affected 21 million people > 51 globally in this 2020 survey (https://doi.org/10.1016/S2214-109X(20)30489-7) As well as your annual eye test, lifestyle habits, exercise, good nutrition, sleep and meditation are important in preserving eye health.  We also discussed the powerful daily supplement I take to protect my eyes, especially the vulnerable macula area. Schedule a call with me at the link below to learn more about how you can protect your eyes. Contact Dr. Daniel LaRoche www.advancedeyecareny.com https://www.facebook.com/Advanced-Eyecare-of-New-York Contact  Dr. Gillian Lockitch Email: [email protected] - I love your feedbackSchedule a complimentary Living Younger Discovery Call  at https://bit.ly/3LbWvSV Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and the Art of Retiring Comfortably at www.gillianlockitch.com

"If future generations are to remember us more with gratitude than sorrow, we must achieve more than just the miracles of technology. We must also leave them a glimpse of the world as it was created, not just as it looked when we got through with it." Lyndon B Johnson  Today we reflect on how our life on earth will be impacted, as declining birth rates and increased longevity drastically reshape population demographics.  My guest today is Bradley Schurman, a demographic futurist and author of The Super Age: Decoding our Demographic Destiny. He is the founder and CEO of The Super Age, a research and advisory firm specializing in helping organizations understand the challenges, and harness the opportunities of demographic change with a focus on population aging.   As Bradley describes, for most of human history, populations have resembled pyramids with lots of kids on the bottom while relatively few people made it to old age. But declining birth rates, and increased longevity are starting to square off those  pyramids in the US, and most of Western Europe. In places like Japan, they're actually inverting with very few young people at the bottom, and a lot of older people at the top. We discuss the potential impacts on life in the future.. Contact Bradley Schurman: www.thesuperage.com https://www.facebook.com/TheSuperAge https://twitter.com/bradleyschurman https://www.linkedin.com/in/bradleyschurman/ Contact  Dr. Gillian Lockitch https://linktr.ee/askdrgill  Email: [email protected] a complimentary Living Younger Discovery Call  at https://bit.ly/3LbWvSV Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and the Art of Retiring Comfortably at www.gillianlockitch.com

 ‘We’ve been merging with tools since the beginning of human evolution, and arguably, that’s one of the things that makes us human beings. ‘ (Franklin Foer) Humankind has a very long history of using tools. Stone tools found in Ethiopia, possibly used for digging and cutting, were thought to date from 2.6 million years ago. While today we don’t have to seek out and sharpen stones to prepare our food, many of us are turning to digital tools to plan our meals, track what we eat and monitor how we are affected by food, exercise or sleep. My guest today, Dr. Kasparas Aleknavičius is a medical doctor turned health futurist. As the head of medical affairs for Kilo Health, he merges his medical expertise with the tech world, exploring the future of health technologies. At Kilo Health, he helps inspire inventors and incubate new technologies. He provides medical leadership, clinical product development and helps manage digital health research and partnerships. A recent report from Kilo Health, aimed at identifying health technology trends for 2022, states that in the 2 months preceding the report, over 50% of new investment went to design and build tools such as mobile solutions and apps to improve the quality of life for seniors and their caregivers.  I counted the health related apps that I have on my phone and found 12 apps without even scrolling through my lists. So I was curious to learn what digital tools may be coming  on line for 2022. Check out Kilo Health at www.kilo.health Schedule a Living Younger Discovery Call at  https://calendly.com/askdrgill/discovery-phone-chat Order your copy of Growing Older Living Younger : The Science of Aging Gracefully and the Art of Retiring Comfortably at www.gillianlockitch.com Website: www.askdrgill.com https://linktr.ee/askdrgill

"The secret of genius is to carry the spirit of the child into old age, which means never losing your enthusiasm. (Aldous Huxley)  I would add "never lose the enthusiasm, the curiosity about the world and the fearlessness of childhood". The message from today's guest is that while we stay youthful and vibrant as we grow older,  we must celebrate ourselves along the journey.    It was delightful to meet my guest, Christina Martel, at a virtual networking event where she and I were both featured speakers on the theme of Living Younger. We share a common interest in combating ageism, and in encouraging our contemporaries to value and celebrate their wisdom accumulated through life experience.  Christina is the Founder of Celebrating Silver, an alliance of women in their prime, reclaiming their  right to be truly seen and heard, without judgement and to contribute to the workforce should they choose to do so. ROARR, the acronym for the Celebrate Silver tag line - Reclaim Older Adult Rights and Respect, says it all.  Contact Christina Martel here:www.martelinsurance.com https://www.facebook.com/ziggymartel/ https://www.linkedin.com/feed/  Contact Dr. Gillian Lockitch here: https://linktr.ee/askdrgill   Email: [email protected] a complimentary Living Younger Discovery Call at https://bit.ly/3LbWvSV Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and the Art of Retiring Comfortably at www.gillianlockitch.com

'To keep the heart unwrinkled, to be hopeful, kindly, cheerful, reverent—that is to triumph over old age' - (Thomas Bailey Aldrich) Today's guest, Dr. Joseph Casciani, will encourage you to triumph over old age, by 'turning aging on its head.'   Dr. Casciani  is the author of two books, Handbook of Health and Behavior and Living Longer IS the New Normal and hosts the podcast, Living to 100 Club   Dr. Casciani has a 40-year history in aging as a psychologist and manager of mental health practices. He was awarded the first contracts from the California Department of Aging in 1982 to develop mental health training for the state’s nursing homes. For 16 years, he was the clinical lead for a large mental health practice where he oversaw mental health programs for patients in hundreds of nursing homes, in eight states. He is past President of Psychologists in Long Term Care, and former Board Member of a national consortium of geropsychology training programs.     In 2018, he founded the website, www.Livingto100.Club that offers a collection of strategies and resources on successful aging. His weekly podcasts on aging and longevity features guests who share their professional insights, and individuals with personal stories about overcoming their own obstacles.   Contact Dr. Joseph Casciani .   Facebook: https://www.facebook.com/livingto100    Twitter: https://www.twitter.com/livingto100club   LinkedIn: https://linkedin.com/in/jcasciani   Instagram: https://www.instagram.com/livingto100.club   Podcast: Living To 100 Club.   Contact  Dr. Gillian Lockitch https://linktr.ee/askdrgill   Email: [email protected] a complimentary Living Younger Discovery Call at https://bit.ly/3LbWvSV Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and the Art of Retiring Comfortably at www.gillianlockitch.com   

'We struggle with eating healthily, obesity, and access to good nutrition for everyone. But we have a great opportunity to get on the right side of this battle by beginning to think differently about the way that we eat and the way that we approach food.' (Marcus Samuelsson) Today I talk with registered dietician, Jen Lyman, about new  paradigms that are displacing long standing nutritional dogmas. We discuss the importance of becoming stronger rather than skinnier as we age. With concern about the rampant obesity epidemic, people worry about creeping weight gain.  Rather than a focus on weight or BMI (body mass index), numbers that may categorize us as overweight or obese, we should focus on changes in body composition and the impact on other aspects of health. We touch on the importance of vitamin D, magnesium, and protein adequacy in our diets. Jen suggests 1) eat highly bioavailable protein at every meal 2) walk and lift weights to build muscle mass and increase bone density 3) have vitamin D levels checked and supplement as needed   Jen is the owner of New Leaf Nutrition®,  a nutrition counseling facility that focuses on long-term client relationships to improve health in a sustainable way. New Leaf Nutrition takes a holistic approach to nutrition therapy, including functional medicine testing such as food sensitivity testing (MRT), hormone testing (DUTCH), and gut analysis assays (GI Map).  Connect with Jen Lyman website https://newleaf-nutrition.com/  Contact  Dr. Gillian Lockitch https://linktr.ee/askdrgill   Email: [email protected] a complimentary Living Younger Discovery Call at https://bit.ly/3LbWvSV Order your copy of Growing Older Living Younger: The Science of Aging Gracefully and the Art of Retiring Comfortably at www.gillianlockitch.com