"A long-term Yale study is challenging one of the biggest myths about aging. Nearly half of adults over 65 improved physically, mentally, or both over time, despite the common belief that aging means constant decline. Researchers found that people with more positive attitudes about getting older were significantly more likely to show these gains." (Source)

This is absolutely incredible research! 12 years and over 11k people studied, 45% of which made IMPROVEMENTS in the testing. But to me, it's not surprising at all. In fact, it makes perfect sense from a Clinical Psychology lens. Cognitive Behavior Theory is based on the foundational principle that our thoughts and beliefs dictate how we behave and feel. The goal of Cognitive Behavior Therapy is to challenge those thoughts and beliefs and reframe them so that clients can feel better, and make better choices that are more aligned with their adjusted (more positive) belief systems.

So if someone thinks "As I get older, I can get smarter, stronger, happier and healthier," they're going to be significantly more likely to engage in the behaviors that allow this to happen: eating nutritious foods, engaging in various forms of exercise, sleeping well, managing stress, and staying on top of their health with regular check-ups.

But someone who thinks "As I get older, I'm going to fall apart, my back will hurt, and some form of cancer is going to kill all of us anyway," they're much less likely to spend their time doing health-protective activities.

Which camp do you fall in? Do you have beliefs that maybe you need to start challenging?

In a study published in Science Daily, researchers found that just 90-120 minutes of resistance training per week lowered the risk of dying from ALL CAUSES by 13%. For lifters who also engaged in cardiovascular exercise, that risk was even lower! 

• 147,000 people were tracked for 30 years

• Those who engaged in resistance training for 90-120 minutes per week saw a 13% decrease in all-cause mortality

• This was particularly true for cardiovascular conditions (19% lower risk) and neurological conditions (27% lower risk)!!! HUGE if these run in your family and you are worried.

• The results were even better when the individuals also did aerobic exercise. So yes, lifters, you gotta do your cardio!

• Strengths of the study: huge group of participants followed over 30 years gives great longitudinal data

• Weaknesses: the amount of exercise was self-reported, making this an observational study. Still absolutely encouraging - because even if the people over-reported how often they exercise, they still died less. From this study, we can conclude that those who move more die less (early), and we need to keep our eye on more research that is to come about the specifics!

It's important to note that the exercise that shows the most benefit is resistance training. This means using weights like dumbbells/barbells/machines, resistance bands, and/or bodyweight exercises. And it also means lifting using progressive overload: making sure your muscles are working harder and harder over time to build strength, bone density, and muscle endurance.

Does your workout plan cover these bases? 

Have you ever wanted to start something new or make a change, but found yourself saying things like:

• I'll start when I'm 100% ready

• I don't know everything yet, so I can't do anything yet

• I'll start once life "calms down"

You might be stuck in the perfectionism/procrastination loop! Overanalyzing everything, waiting until the circumstances are just right, but that day seemingly never comes. We can always convince ourselves we're not ready, or we just need one more thing to fall into place.  Instead, just DO SOMETHING that's aligned with your goal. Pick a small task and do it:

• Crossing a task off your to-do list gives you a sense of accomplishment

• Motivation goes up, so you're more likely to do another small task

• You quickly realize that even if you make a mistake, you learn from it: real world experience often goes further than trying to think of all the "what-ifs" yourself

• Your confidence to try new things increases because you're no longer as afraid of making mistakes

• Suddenly, you're doing the thing!

For a real world example: you want to start eating "healthier," but it seems overwhelming, you aren't sure where to start, and you don't think you're a very good cook. Let's break that goal of eating healthier down into something much, much smaller. 

• First, define "healthy" - what does it mean to you? More fruits, more veggies, leaner protein, less snacking, more water, less alcohol, etc.

• Now pick one. ONE. Seriously, just one. Make it very specific, achievable, and realistic. "I will eat 1 piece of fruit at breakfast every day." BOOM. EASY.

• Now start doing it! After you've got that first habit built into your routine, pick another. "I will eat one palm-sized portion of veggies at dinner." 

See? Before you know it, you've got a healthier habit going at every meal. You don't have to completely overhaul your grocery shopping list, you don't have to save 46,750 recipes on TikTok and try to make 7 of them your first week, and you don't really have to stop doing something you were doing before. You're only adding in something new. This approach can feel less restrictive. And if you don't feel like you're missing out, you're more likely to stick with it!

Did you know that when you diet to lose weight, you lose both body fat AND muscle? This is true whether you diet quickly, slowly, with the help of meds, or without. With more and more people able to use GLP-1 and similar drugs for their amazing weight loss benefits (among other things), we're seeing an increase in research findings on the muscle lost while doing so, and it is ALARMING.

As with any rapid/large weight loss, the risk of muscle loss increases when on a GLP-1. Studies that were published in June have shown us just how big this risk is: 25-40% of weight lost on a GLP-1 is potentially  coming from muscle tissue and bone density. So if you take a 250-lb woman whose goal weight is 150, out of the 100 pounds she loses, 25-40 will be muscle/bone and not body fat. This could mean she gets to her goal weight but still has excess fat to lose, and not enough muscle to look "toned" like many of desire to. With less muscle and bone density, she's now also at a heightened risk of injury from falls, workouts, etc. 

But note that I said "potentially?" Thankfully, weight loss from a GLP-1 follows the biological rules of weight loss and muscle sparing just like any other weight loss regimen. If you lift weights following a structured program that utilizes progressive overload, AND consume an OPTIMAL level of protein, your risk of muscle loss is not zero, but significantly minimized, just like any other diet (and likely under that 25% margin).

Think of it like this: lifting heavy tells your body that you're using your muscles and they're important. Feeding them protein to repair them does the same thing. Your body sees your muscles as important and busy, so it takes the energy it needs from your fat stores, burning fat just like you want it to.

A few important things to know:

1. Rapid weight loss is anything faster than 1% of your body weight per week. So if you're 250 pounds, anything beyond 2.5lbs per week is likely to be coming from muscle tissue and potentially bone.

2. Optimal protein is NOT the RDA amounts! They are for SURVIVAL, and not muscle building/maintenance/sparing. The optimal amount for someone in a diet phase who is also lifting weights is 1.6g to 2.2g/kg of body weight. Want to find out what your optimal protein target would be? Calculate it here and then have me check it for you by joining the Facebook Group or sending me an e-mail.

3. Protein digests slowly and keeps us full, which is typically awesome when dieting. But many of my clients have difficulty eating on GLP-1s because their appetites are so significantly reduced, and too much food may cause nausea. There are lots of nutrition tweaks I help my clients with, but one that's quick and easy are protein shakes. Liquid takes up less room in the stomach and is often easier to tolerate.

4. Resistance Training With Progressive Overload means doing the same exercises week in and week out, with Dumbbells, bands, etc., and aiming to lift a little more each week - more weight, reps, sets, etc. What it's NOT: Circuit training like Orange Theory/Burn/Bootcamps, Barre, Yoga, Pilates, YT workouts that are cardio while holding dumbbells. And I know that's going to upset some people, because those programs are fun. But they cannot preserve lean muscle tissue in a deficit, so you need to also be doing some progressive overload work along side them OR making a point to utilize progressive overload while doing them (if possible).

Are you doing enough to save your precious muscle tissue and bone density while dieting/using a GLP-1? Talk with your doctor, get a solid training program going, and be sure to track your protein.

What are the benefits of Yarrow?

Yarrow is said to have antiseptic and anti-inflammatory properties, and has been used for thousands of years across many cultures for relief from digestive upset, to reduce fevers, slow down bleeding, and treat rashes and sunburns. It's a great treatment for minor cuts, scrapes and burns, without the "burn" of many over-the-counter products.

As far as vitamins and minerals go, yarrow is a powerhouse! Rich in Vitamins A & C, Potassium, Zinc, Magnesium, Calcium, Phosphorous, and Niacin, adding it to your tea blends can be a delicious way to round out your vitamin and mineral profiles.

How do I grow and care for Yarrow?

In Zone 7A where I am, I start my yarrow (and almost all herb) seeds indoors under grow lights in early March. As the seeds grow, you should separate them into individual pots so they can grow a little bit bigger before planting outside, after the danger of your last frost. Here in 7A that's somewhere after mid-April these days. Outside, I plant them in the back row of my herb garden because they are so tall, and I plant one seedling per square foot to give them room to fill out. Before planting out any seeds that you have grown indoors, you MUST first "harden them off." This means you need to gradually get them used to the bright light of the sun, the wind, rain, and cloudy conditions that just don't exist indoors. I do this by setting them outside on Day 1 for 1 hour, the next day 3, the following day 5-7, the next day all day, and then one night overnight before permanently planting out. Alternatively, you can choose a stretch of cloudy days and just leave them outside for 3-5 before planting, bringing them in at night. Once you start this process though, don't put them back under the grow lights when you bring them back inside. A table somewhat near a sunny window is just fine. They need a break from the sun! Yarrow is a perennial here, so it will come back year after year! I also mix some into my veggie garden to bring in the bees.

Yarrow likes just about any soil you can give it, with the exception of super soggy soil. They don't need a ton of fertilizer and once they are well established, they can be watered pretty infrequently. I always water my plants in regularly for the first couple weeks, and then make sure they get a good watering every couple of days. Often the rain will take care of this, but if it's been 3-5 days without rain, I'll get out there with the hose. What they do love is the sun though - make sure to choose a bright location that gets "full sun" which means 6-8 hours a day of direct sunlight.

How do I harvest, prepare and consume Yarrow?

Yarrow in my zone will bloom from mid summer to early fall, but often will die back a bit after the first bloom. This is a great time for a first harvest! Cut back the dead flower heads and bring them inside to dry. You can hang them, use a dehydrator, or just lay them out on a paper towel and forget about them for a while. Cutting the blooms back will allow for a second bloom in late summer/early fall.

The dried flowers can be used in tea blends: add a tablespoon of dried flowers per cup into a french press or cast iron tea kettle. Add boiling water and steep for 15-30 minutes. You can add other herbs in as well of course, and flavor with lemon and a little local honey. You can also do a cold infusion: same process, but with cold water, and infuse for at least 30 minutes for a refreshing hot day beverage.

You can also use the cold infusion to make what's called a poultice: add the flowers and any dried stems, leaves, and plant material you have. Grind them up first for maximum potency. Once it's ready, dip a washcloth in, and apply it to your skin to soothe sunburns, rashes, or minor cuts and scrapes.

And finally you can make infused oils or tinctures for a more potent way to ingest/apply yarrow's benefits. Infuse the dried plant material in either alcohol (minimum 80 proof; clear vodka works perfectly) or a skin-safe carrier oil like jojoba. Use ae glass mason jar that you have cleaned and sterilized first. No one wants a moldy tincture! Tinctures and infusions take typically 4-6 weeks to extract all the beneficial compounds, so be prepared to wait a bit. Store your tincture/oil infusion in a dark place, and turn/shake daily. Once they are ready, strain out the plant materials (compost them!) and store in a dark colored glass bottle. You can use the oil topically for skin soothing, or take a few drops of the tincture for the benefits without the "fuss" of making tea.

What is Holy Basil?

Holy Basil is an ancient medicinal herb that has been used for centuries across cultures for its medicinal and culinary properties. It belongs to the Lamiaceae mint family of herbs, sporting square stems, opposite-facing leaves, and high concentrations of aromatic oils. Other herbs in this family include mint (obviously lol), sage, basil, lavender and thyme. Unlike traditional basil, holy basil offers a spicier, more clove-forward flavor, making it an excellent addition to curries and spice blends for many Asian dishes. In the garden, its leaves look like traditional basil but with a bit more of a purple tint toward the stems, and it grows tall, beautiful purple flower stems. It attracts pollinators, repels pests, and is excellent in both the herb and veggie gardens. It will take up about a square foot in the garden, and grow a foot tall, maybe a little taller with the flower spikes.

What are the benefits of Holy Basil?

Holy Basil is famous for its "adaptogenic" properties: this means it can ease stress and tension, providing a grounding, calming effect. It is a potent antioxidant, with compounds including eugenol, ursolic acid, and rosmarinic acid that can fight inflammation and provide immune support.

As far as vitamins and minerals go, holy basil is absolutely chock full of Vitamins A, K, & C, Potassium, Zinc, Calcium, and Iron. Adding it to your tea blends can be a delicious way to round out your vitamin and mineral profiles, and provide a soothing, relaxing effect day or night. It may even help to keep blood sugar balanced and lower cholesterol! Like yarrow, it can be used topically to prevent infections from cuts and scrapes. Some research is also being done currently on its cognitive benefits and potential to aid in the management of early stages of some cognitive diseases like Alzheimer's. Pretty cool!

How do I grow and care for Holy Basil?

Just like yarrow, I start my holy basil inside and transplant out into my herb garden after the last frost. Because they are a more stout plant, I often keep them in the front row of my herb garden, on the edges of my flower beds, and underneath my tomatoes in the veggie garden. 1 plant per square foot for these babies, too!  Otherwise, follow the exact same planting and harderning off guidelines for yarrow.

Holy basil, like most herbs, prefers drier, looser soil and full sun. They don't need a ton of fertilizer and once they are well established, they can be watered pretty infrequently. 

How do I harvest, prepare and consume Holy Basil?

Holy basil in my zone will grow and bloom from late spring right up until the last frost. Like all basils and herbs, the best way to harvest them is early and often. I typically wait until they are at least 6" high, and then I begin pruning/harvesting. Cut or pinch leaves off above a growing node: for the first cut, I cut about halfway down the plant, right above a new set of leaves. This encourages those new leaves to become two stems intead of one, and the plant will get bushier, producing more leaves! You can immediatley use the fresh leaves in cooking, especially in curries and spicy Asian dishes. Or you can begin drying them out to use in teas, infusions, and poultices, just like yarrow (same processes!). 

Herbs will "go to flower" as they approach end-season maturity. I always let some of my herbs flower because it brings in pollinators, and the dried flowers are amazing to add to your preparations. But often once this happens, the leaves will get more bitter-tasting. So just keep that in mind - you may want to keep pruning most of your herbs to prevent the flowering, while letting a few go to flower so you have a nice balance.

Basil of all types in zone 7A is prone to powdery and/or downy mildew. I have found that a few things really help: firstly, start with a seed that has been cultivated to be resistant to your local diseases. For my regular culinary basil, I purchased a strain from Rutgers University in NJ called "Devotion Basil." It did so well, and made it until October w/ no downy mildew! After having lost several crops of basil by July in previous years (thanks, SEPA humidity!), I was so happy. From there, I started harvesting seeds from these plants. That's another benefit of letting at least one plant per year go to flower: the flower heads will grow seeds! Save them, and plant these next year. By doing this, you start to create "hyper local" seeds that are attuned to not just your wide growing zone, but your own particular yard! Not only will you become self-sustainable, but every single year, your crop will be healthier, more pest and disease resistant, but also more potent and flavorful!

With over 20 years of experience in mental health and 5+ years of experience as a Certified Nutrition Coach and Certified Personal Trainer, Dr. Ward is keenly interested in the intersection between mental and physical wellness. She has coached hundreds of clients to reach their body composition and strength goals by doing something many coaches aren't qualified to do: addressing the WHY behind the struggles. With her decades of experience working with individuals with neurodivergence, learning differences, trauma, and stressful life circumstances through all transitions and stages of life, she meets her clients where they are. Dr. Ward believes that everyone can make progress, but no two people's plans will ever look identical, nor should they. Dr. Ward breaks down research findings into meaningful chunks that can be easily understood and individually applied. She enjoys busting "myths" and over-generalizations in the fitness and nutrition industries, and her goal is to simplify healthy living for her clients, readers, friends and family.