High quality sleep is essential for longevity.

High quality sleep helps us be healthier, process the demands of our day, and get stronger mentally and physically.

When we know more about the sleep processes within the body, we are more powerful in shaping our lifestyles to work with these processes. The result - better sleep.

Tune in and learn:

• The definition of a good night's sleep,
• The ideal targets for REM and Non-REM sleep,
• The two main processes within the body which regulate sleep - sleep drive and circadian rhythms,
• Key lifestyle choices that improve and support high quality sleep.

I describe how lifestyle supports or disrupts sleep drive and the circadian rhythms. It is important to know that:

• The master clock in our brains, which regulates sleep, relies on the light signals that come into the brain through the eyes
• Melatonin goes to work in the dark - exposure to bright lights in the evening can disrupt its work.
• Serotonin - the neurotransmitter that promotes wakefulness - is a pre-requisite to melatonin.
• Cortisol levels naturally increase and decrease during the day. Stress can add to these levels, making it difficult to downshift the body in preparation for a good night's sleep.

If you feel that better sleep would improve your health and your life, it is an important issue to address. Recurring and significant issues with sleep should be evaluated with the help and guidance of your doctor. You want to rule out the potential of any medical issues and get support if an issue needs medical intervention like sleep apnea.

Let's Stay in Touch

• If you have any questions or would like to share an insight or breakthrough moment, please email me. My email is pam@strandfitnessonline.com.

• I invite you to sign up for my newsletter if you are not already on my email list. My newsletters are sent about every two weeks. Inside, I announce new podcast episodes and ways to work together. I also share tips on living longer, stronger, and better. You can click here to enter your name and email address or use the form below.

Guided Loving Kindness Meditation for Positive Emotions and Well-Being

In this episode of the Longevity Gym, host Pam Strand guides listeners through a loving kindness meditation.

Loving Kindness meditation is a popular form of meditating. It involves directing love, kindness, and compassion towards yourself and others.

This type of meditation has many benefits, including:

• Increased positive emotions,
• Enhanced social connections, and
• Reduced stress.

To practice this meditation, all you need is a comfortable and safe place to sit or lay down. Ideally it is a place where you won't be interrupted for the next several minutes. And please do not practice this if you are driving or in a place where you need to be around of your surroundings.

The meditation begins at (2:05) in this episode.

May loving kindness and compassion be your companion as you move through your day!

Resources
If you enjoy meditations, you may be interested in these other episodes on The Longevity Gym.

https://www.strandfitnessonline.com/podcast/age-strong-and-age-better-with-meditation

https://www.strandfitnessonline.com/podcast/lets-breathe-together

https://www.strandfitnessonline.com/podcast/heres-a-guided-breath-awareness-session-for-you

Let's Stay in Touch

• If you have any questions or would like to share your experience with this meditation, please email me. My email is pam@strandfitnessonline.com.

• I invite you to sign up for my newsletter if you are not already on my email list. My newsletters are sent about every two weeks. Inside, I announce new podcast episodes and ways to work together. I also share tips on living longer, stronger, and better. You can click here to enter your name and email address or use the form below.

How do we get more energy so that we can live longer, stronger, and better?

We tend to go towards the body for solutions when it comes to more energy. We think of food, exercise, sleep, rest, and recovery. These lay the foundation for good energy production within the body. But our minds also play a huge role. The quality of our mental energy is essential to longevity and well-being.

Join Pam Strand, podcast host, to learn five ways to train our minds to provide high quality energy for our bodies and our lives.

1. Cultivate a growth mindset to support personal growth
2. Practice mindfulness to increase self-awareness and gain insights
3. Nurture a positive outlook to build ourselves up, not tear us down
4. Create purpose by investing our time and energy in pursuits that align with our highest values
5. Show compassion to others and ourselves to enhance social connections and well-being.

Resources:

Links to related podcast episodes:

• https://www.thelongevitygym.com/episodes/how-mindfulness-helps-you-live-longer-stronger-and-better
• https://www.thelongevitygym.com/episodes/stress-is-more-than-what-you-worry-about
• https://www.thelongevitygym.com/episodes/three-ways-to-get-your-head-in-the-game-of-fitness-and-life
• https://www.thelongevitygym.com/episodes/four-ways-to-make-your-cells-happy

Center for Healthy Minds Articles

• https://centerhealthyminds.org/about/why-well-being
• https://centerhealthyminds.org/join-the-movement/why-well-being-is-skill

Dr Kristin Neff

• https://self-compassion.org/what-is-self-compassion/#what-is-self-compassion
• https://self-compassion.org/self-compassion-test/

U.S. Surgeon General Report

• https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf

Dr. Michael Steger

• Ted Talk on the Meaning of Life

Let's Stay in Touch

• If you have any questions or would like to share an insight or breakthrough moment, please email me. My email is pam@strandfitnessonline.com.

• I invite you to sign up for my newsletter if you are not already on my email list. My newsletters are sent about every two weeks. Inside, I announce new podcast episodes and ways to work together. I also share tips on living longer, stronger, and better. You can click here to enter your name and email address or use the form below.