Hey there, it’s Rob and Shannon! Welcome to another episode of the "Get Better, Not Older" podcast, where we share our insights to help you age gracefully and stay vibrant. In this episode, we're diving into the debate between cardio and strength training, and providing actionable steps to enhance your fitness journey.

We kick off by discussing the differences between sprint work and long-distance running. Rob shares his observations on how sprinting and weight lifting contribute to a healthier, more robust appearance compared to distance running, which often aims for minimal muscle mass.

Next, we explore the concept of Excess Post-Exercise Oxygen Consumption (EPOC). Rob explains how high-intensity interval training (HIIT) can boost metabolism and burn calories long after the workout is over. We also touch on the "One Minute Workout" from a professor at McMaster University, which shows the benefits of short, intense bursts of exercise.

Shannon emphasizes the critical role of protein in muscle building and maintenance. She provides guidelines for protein intake based on body weight and activity level, highlighting the importance of adequate protein consumption, especially for those looking to lose weight while gaining muscle.

We then outline actionable steps to enhance your fitness routine:

1. Protein Intake: Ensure you consume enough protein to support muscle growth and maintenance.
2. Daily Walking: Aim for 8,000-10,000 steps each day, preferably outdoors to get some sunlight.
3. Strength Training: Engage in vigorous strength training at least three times a week, focusing on multi-joint movements like pushing, pulling, and squatting.

We also discuss the importance of muscle strength for joint stability and recovery from injuries or conditions like osteoarthritis. Rob highlights how having a strong foundation of muscle can help you bounce back quicker from joint issues.

Join us in this episode as we provide you with the knowledge and practical steps to enhance your fitness and overall well-being. Remember, you’re not just getting older; you’re getting better!

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Hey there, it’s Rob and Shannon! Welcome to another episode of the "Get Better, Not Older" podcast, where we share our insights to help you age gracefully and stay vibrant. In this episode, we're diving deep into key health pillars to empower you to move, feel, and live better.

We start by discussing the critical markers of metabolic health, such as hemoglobin A1C, fasting insulin, and uric acid levels. These markers offer invaluable insights into your internal health, and we’ll explain why they are essential for everyone to monitor.

Next, we explore the world of sleep and its profound impact on overall health. Quality sleep is a cornerstone of well-being, and we’ll share tips on enhancing your sleep hygiene and environment to ensure you're getting the restorative rest you need.

The discussion then moves to the microbiome, highlighting its importance in maintaining a healthy gut and overall health. We’ll explain how antibiotics can disrupt your microbiome and what you can do to restore balance.

Hormonal health is another vital topic we cover. We emphasize the significance of balanced hormones for both men and women and advise finding a healthcare provider to help you manage hormonal issues effectively.

We also address the often-overlooked impact of chronic stress on your health. Stress can wreak havoc on your metabolism, and we’ll share strategies to manage and reduce stress to keep your cortisol levels in check.

Finally, we delve into hip mobility, a crucial aspect of maintaining independence as we age. We’ll give you practical tips and exercises to improve your hip strength and mobility, helping you stay active and injury-free.

Join us in this comprehensive episode and equip yourself with the knowledge to enhance your health and well-being. Remember, you’re not just getting older; you’re getting better!

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. [Podcast/Social Media Name] does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by [Podcast/Social Media Name], its employees, contracted writers, or medical professionals presenting content for publication to [Podcast/Social Media Name] is solely at your own risk.

Support the Show.

*all programs and protocols referenced, can be found at www.heydrrob.com

Welcome to the Get Better Not Older podcast, the first of many more to come! We decided to create this podcast because we've noticed similar patterns in our clinical practices.

Our goal with the Get Better Not Older movement is to help you move better, feel better, and live better through the insights we provide. I've been practicing chiropractic for 25 years, specializing in the spine, joints, and soft tissue disorders. I do a lot of active release therapy and functional rehab to keep patients moving well.

Shannon has 31 years of experience as a clinical dietitian, specializing in obesity prevention and functional nutrition. She focuses on preventing disease through nutrition and recently sharpened her skills in integrative medicine, which she'll incorporate into our discussions.

We believe the future of medicine should focus on foundational health rather than just treating symptoms. My role is to find the cause of pain and improve movement, while Shannon addresses nutritional deficits to support overall health.

Between us, we have over 50 years of clinical experience. We often find ourselves playing the role of family physicians for our friends and family, helping them with various health issues. Our approach is not just about prescribing medicine but promoting health from the inside out.

A big part of our motivation is seeing people slip through the cracks as they age. We want to change the misconception that aging means becoming frail and dependent on medication. Instead, we believe in staying active and healthy, like the 86-year-old sprinter who ran a 100-meter dash in 17 seconds.

Investing in your health now can prevent expensive medical treatments later. We encourage people to spend a bit more on good food and proactive healthcare to avoid spending much more on medical treatments down the line.

Our lifestyle might seem intense, but we advocate for simple, sustainable changes that anyone can make. It's about making good choices most of the time and not being perfect. Everyone's health journey is different, and Shannon's expertise helps tailor individual plans to meet those needs.

Food isn't just fuel; it's emotional and celebratory. By learning to moderate and make healthy choices most of the time, we can all live better, not just older. Our podcast will provide tips, insights, and motivation to help you embrace this new way of living.

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. [Podcast/Social Media Name] does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by [Podcast/Social Media Name], its employees, contracted writers, or medical professionals presenting content for publication to [Podcast/Social Media Name] is solely at your own risk.

Support the Show.

*all programs and protocols referenced, can be found at www.heydrrob.com