Lean-In's Podcast

 Aging well requires a holistic approach that includes movement, nutrition, cognitive engagement, and quality sleep. In this episode, we explore evidence-based strategies to help older adults maintain independence and vitality. We discuss the importance of strength and balance exercises like Tai Chi and resistance training, the role of protein and fiber in preventing frailty, and how home safety modifications can reduce fall risk. ...

 Cardio often gets a bad reputation in fitness circles, but is it really the enemy? In this episode of LEAN IN: Change Your Size, Change Your Life, we break down the science behind cardiovascular exercise, why it's essential for overall health, and how to incorporate it into your routine without overdoing it. We define moderate and vigorous intensity based on your maximum heart rate along with rate of perceived exertion. We di...

 Your skin isn’t just your largest organ—it is a mirror of your overall health. In this episode, we uncover the intricate connection between lifestyle and skin, focusing on how exercise, nutrition, stress, and sleep play crucial roles in maintaining that healthy glow. We discuss the benefits of hydrating and moisturizing and provide tips to protect your skin from sun damage. We’ll also tackle topics like outdoor exercise, gear reco...

 In this episode, we explore the science of metabolism—what it is, how it works, and how you can optimize it. Metabolism comprises your Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), and activity-related energy expenditure, including non-exercise activity thermogenesis (NEAT). NEAT refers to the energy you burn through daily movements like fidgeting, standing, and walking, which can significantly contribute to your t...

In this episode we explore why investing in your health is as critical—if not more so—than building your 401K. Rising healthcare costs, the financial toll of poor health, and the time imbalance between managing finances and health all underscore the importance of prioritizing well-being. We discuss how small, consistent habits—like quality sleep, stress management, and regular exercise—compound over time to deliver both immediate b...

In this episode we dive deep into the topic of inflammation, breaking down what it is, why it happens, and how it can impact your health. We explore the differences between acute and chronic inflammation—highlighting how acute inflammation helps heal injuries while chronic inflammation can contribute to diseases like diabetes, cancer, and heart disease. You'll learn about the lifestyle factors that fuel chronic inflammation, s...

In this episode, we dive into non-scale victories (NSVs)—the meaningful milestones in your health journey that go beyond the number on the scale. What has changed in your life for the better? Maybe it’s better energy, improved sleep, or feeling stronger. Focusing on NSVs can boost long-term motivation and confidence, helping you appreciate the real, lasting changes in your health. We also discuss the pitfalls of focusing solel...

In this episode, we explore why it’s so difficult to stay consistent with exercise and how you can make it easier to stick to a routine. We discuss Gretchen Rubin’s Four Tendencies and how understanding your personality can help tailor your approach to fitness. Whether you need external accountability (like an obliger) or you’re more self-motivated, knowing your tendency can guide you toward success. 

We also touch on the ...

 In this episode, we dive into practical tips for maintaining your weight and healthy habits while traveling—whether it’s for work or a vacation. When traveling, it's important to set healthy expectations—focus on maintaining your weight rather than losing it, and aim to enjoy yourself while keeping any weight gain to just a couple of pounds, embracing progress over perfection.  Staying on track can be challenging when you’re ...

In this episode of LEAN IN, we dive into the benefits of exercise beyond just weight maintenance, including stronger muscles, better sleep, improved insulin sensitivity, and reduced stress and anxiety. We explore the two primary types of exercise training: cardio and strength, along with their subtypes—steady-state and interval for cardio, and endurance, hypertrophy, and strength for muscle development.

We break down the t...

In this episode of "LEAN IN: Change Your Size, Change Your Life," we delve into the critical role sleep plays in health and weight management. We start by exploring how sleep is as essential as a balanced diet and regular exercise, supporting brain performance, mood, and overall health while reducing the risk of diseases such as heart disease, stroke, obesity, and dementia. We'll discuss how sleep disorders like inso...

Food Cravings and How to Manage Them
In this episode of LEAN IN: Change Your Size, Change Your Life, we explore the science behind food cravings, distinguishing them from general hunger and delving into the physiological, psychological, and environmental triggers. We discuss the two most common cravings—sweets and salty snacks—explaining how our evolutionary preference for energy-dense sweet foods and the essential role of...

The Importance of Strength Training in Weight Management"

In this episode we delve into the transformative power of strength training for weight loss. Discover how building muscle mass can boost your metabolism, help regulate blood sugar and improve insulin sensitivity, and reduce visceral fat. We will discuss the clinically proven benefits of weight training in multiple forms to help prevent significant muscle loss when losing...

What is the 80/20 rule?

How can you lean in to the 80/20 approach for nutrition and other aspects of overall health?

The 80/20 rule of nutrition promotes a balanced approach to eating by focusing on nutritious foods 80% of the time and allowing for indulgence 20% of the time. This flexible strategy encourages a sustainable lifestyle rather than restrictive dieting, making it easier to maintain healthy habits long-...