We profile health and wellness role models, sharing the tools, practices, and routines they use to help you live healthier, longer.
Since 1950, the average lifespan has extended by 11 years, but our healthspan hasn’t kept up. We've been pursuing living longer without considering how to make those extra years vibrant and fulfilling. After all, 30 plus years of old age is a long time to spend slowly falling apart.
And that's where Home of Healthspan comes in.
Host Andrew McConnell interviews healthspan role models to help guide listeners through the 5 Pillars of Healthspan:
Fitness
Nutrition,
Sleep and recovery,
Stress management and Mindset,
And Social connection & purpose.
All so you can not only extend your years, but make them vibrantly healthy from start to finish.
This is your guide to extending your healthspan, Making sure you live Alively day today, every day, for all of your days.
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The Truth About Food Versus Supplements with Dr. Federica Amati - E30
Episode 30
Monday, February 3, 2025 • Duration 01:03:16
Unsure if you should be supplementing your diet? Are you even taking the right supplements? What should you be spending your money on, and what's a complete waste?
Navigating the overwhelming food environment that surrounds us can feel like an uphill battle, especially when inundated with advertising for foods that do not support our health. The modern diet, low in essential nutrients and high in ultra-processed foods, has many stuck in unhealthy patterns despite their best intentions. This episode sheds light on how we can arm ourselves with the right knowledge and tools to create a healthier food environment
Dr. Federica Amati is a medical scientist, nutritionist and author, committed to advancing public health through nutrition education. Her journey began in biomedical sciences and pharmacology, and she later delved into public health to understand and influence health at a population level better. Dr. Amati works with personalized nutrition company ZOE, and has been actively involved in research on the Mediterranean diet and other nutritional practices aimed at preventing chronic diseases. Her work has seen her on the TEDx stage, as a guest on dozens of podcasts and as a writer for many mainstream publications. She shares her research, findings, and health and wellness tips with her online community on all major social media platforms.
“There is a feeling that a lot of people would like to know what the quick fix is, but we've been misled and misrepresented this idea that there are quick fixes.” - Dr. Federica Amati
In this episode you will learn:
Why our current food environment makes healthy eating challenging and strategies to navigate it.
Dr. Amati's journey from biomedical sciences to a career dedicated to nutrition and public health.
The importance of a Mediterranean-like diet and a detailed breakdown of what it comprises.
The dangers of relying on unregulated supplements and the benefits of whole-food-based dietary changes.
How making simple but impactful changes in your daily routine, like improving your breakfast and snacking habits, can enhance overall health.
Dr. Amati's tips for optimizing sleep, mindset, and integrating movement into a busy lifestyle.
Resources
Connect with Dr. Amati on Instagram: https://www.instagram.com/dr.fede.amati/
Buy Dr. Amati’s book, ‘Every Body Should Know This’: https://www.amazon.co.uk/Every-Body-Should-Know-This/dp/0241679613/
Find out more about Dr. Amati’s work via her website: https://www.federicaamati.com/
Learn all about personalized nutrition with ZOE: https://zoe.com/
Shop all the products Dr. Amati mentions in the episode: https://alively.com/products/dr-federica-amati
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
Overcoming Disability And Transforming My Health with Aimee Montgomery - E29
Episode 29
Thursday, January 30, 2025 • Duration 49:12
After a near-death experience that left her disabled and in constant pain, our guest this week decided to take ownership of her health. Through a series of dramatic lifestyle changes, she transformed herself and beat the odds – at one point, this included beating 54 million other people in a fitness contest. If you're battling physical setbacks and chronic pain yourself, then you know what an incredible feat this is. Join us for a discussion on how to overcome those initial struggles, how important your mindset is for recovery, and what you can do to supplement your health journey, offering a roadmap to not just heal, but thrive.
Aimee Montgomery is an entrepreneur and fitness advocate known for her remarkable transformation and resilience. From overcoming life-threatening injuries, including a traumatic brain injury and a shattered arm, to winning a global fitness contest, Aimee is determination and growth personified. Her journey highlights her dedication to problem-solving and personal development. Today, Aimee leverages her experiences to help others heal and thrive, making her a powerful role model in the health and wellness space.
“I'm gonna do something big because I'm gonna help somebody.” - Aimee Montgomery
In this episode you will learn:
How Aimee's journey from a severe car accident to becoming a fitness role model showcases the power of mindset and determination in overcoming physical disabilities.
The specific fitness routines and dietary changes Aimee adopted to transform her health, including the importance of balanced meals, high protein intake, and eliminating bread and sugar.
The significant role of mental health and mindset in recovery, and Aimee’s approach to overcoming depression and negative labels through a positive outlook and growth-focused mentality.
Strategies Aimee used for improving her cortisol cycle, sleep patterns, and overall energy levels by incorporating cold showers, mindfulness practices, and sleep routines.
The supplements and nutritional strategies Aimee utilizes for maintaining gut health and addressing issues such as vitamin deficiencies, adrenal fatigue, and gluten intolerance.
Unconventional Relaxation Techniques with Bron Volney - E20
Episode 20
Monday, December 9, 2024 • Duration 41:10
For many people, finding the right balance between relaxation and productivity can feel like an impossible task. You might spend your days managing work, family, and social commitments, only to find yourself too exhausted to engage in traditional forms of relaxation like meditation or exercise. This constant cycle of fatigue and stress can leave you feeling burned out and disconnected from a fulfilling lifestyle. In this episode, we explore relatable ways to find relaxation and enjoyment in everyday activities, helping you discover unique methods to unwind and stay active that fit seamlessly into your busy life.
Bron Volney is founder of BronCore Fitness, an in-person and online program that offers personal training and bootcamps. From private training sessions at clients' homes to launching his boutique fitness studio, his journey has evolved quickly. Known for his approachable style and practical fitness philosophies, Bron has garnered a loyal following, leveraging word-of-mouth and positive reviews to build a thriving community. His dedication to making fitness enjoyable and sustainable continues to resonate, positioning him as a relatable and influential trainer in the health and wellness industry.
“I'm addicted to working out, but not to the stereotypes that go with bodybuilding.” - Bron Volney
In this episode you will learn:
How Bron finds relaxation through unconventional meditation practices, emphasizing the importance of finding personal methods of relaxation.
The significance of balancing personal enjoyment with fitness routines and how working out can be a pleasurable activity rather than a strict discipline.
Insights into Bron's business journey, including overcoming financial constraints and challenges due to his youth while establishing his gym.
The unique business model of BronCore Fitness that combines personal training with small group classes, fostering a sense of community and personalized attention.
Bron's balanced approach to fitness and nutrition, advocating for a sustainable lifestyle that includes both weekday discipline and weekend flexibility.
How To Reduce Hidden Sugars with Nora LaTorre - E19
Episode 19
Wednesday, December 4, 2024 • Duration 01:01:55
Struggling to control your sugar intake despite your best efforts? Unsure of the long-term effects of added sugar to your health? Hidden sugars are lurking in many foods, making it difficult to maintain a healthy diet and manage your overall well-being. Instead of reaping the benefits of your health-conscious choices, you may find yourself falling into traps of unexpected sugar consumption, leading to energy crashes and health concerns. In this episode, we dive into how to reduce hidden sugars in your diet, enabling you to take control of your nutrition and enhance your health journey.
Nora LaTorre is the CEO of Eat REAL, a nonprofit that assists school food systems to become more sustainable, nutritious, and delicious. Her journey into nutritional wellness and gut health centers on her active lifestyle and family-focused dietary shifts. Featuring collaborations with top-tier integrative doctors and reliance on data from health-tracking technologies, her approach emphasizes personal health as a cornerstone for broader societal impact.
“I want to live vibrantly now, vibrantly in 10 years and vibrantly until I die.” - Nora LaTorre
In this episode you will learn:
Nora's personal journey and strategies for reducing sugar intake, involving family participation and a "zero added or free sugar" challenge.
The significance of managing cortisol levels and Nora's strategies for stress reduction.
Practical insights into the benefits of "snackable movements" and small "me moments" for busy individuals, especially parents of small children.
The role of the Oura ring and other wearable tech in monitoring heart rate, stress, and sleep, and how it informs Nora's health decisions.
Key components of Nutritional Awareness Nora practices, including gut health, personalized nutrition plans, and the importance of eating real, minimally processed foods.
Free Yourself from Body Pain with Alex Ellis - E18
Episode 18
Wednesday, December 4, 2024 • Duration 51:59
Struggling with constant pain and not knowing how to manage it can be incredibly frustrating and leave you feeling helpless. You might be waking up stiff, pushing through your day with aching muscles, and dealing with the stress that comes from not understanding your body's needs. The good news is that you don't need a medical degree to figure out how to feel better! This episode is here to change that perspective, offering simple ways to incorporate effective self-care and body maintenance into your daily routine, so you can finally move better, feel better, and live with less pain.
Alex Ellis, a self-described "body nerd", is a self-care expert passionate about helping people move better, feel better, and live pain-free. As the creator of the Movement Mavens community, Alex has built a reputation for making body maintenance practices simple. Her approach aims to shift the mindset around self-care from a medical necessity to a daily habit. With a degree in Exercise Biology, she has more than a decade of training people in body weight and stretch programs under her belt. She is also the host of her own podcast, 'The Body Nerd Show', where she encourages listeners to reject a life of aches and pains through regular, sustainable movement. Her mission in life is to teach people how to take back control of their self-care, strength and injury recovery.
“Balance is not a place that we reach. And then you're like, cool, I'm done. Right? It's dynamic and it's always changing.” - Alex Ellis
In this episode you will learn:
How understanding and maintaining your body can prevent pain and improve overall well-being.
The significance of incorporating small, manageable self-care habits into your daily routine and the benefits of therapy tools like therapy balls.
Techniques like belly breathing and controlled shaking exercises to manage stress, promote relaxation, and improve sleep.
The importance of developing intuition and self-awareness to interpret body signals and modify behavior for better health.
Improve Your Gut Health with Dr. Mahmoud Ghannoum - E17
Episode 17
Tuesday, October 22, 2024 • Duration 55:57
Are you struggling with persistent digestive issues and feeling bogged down by gut discomfort? Despite trying various diets and even supplements, you might find that symptoms like bloating, gas, and fatigue still persist, affecting your overall wellness and productivity. The journey to achieving a healthy gut often feels overwhelming, particularly when advice seems conflicting or complicated. This episode delves deep into the science behind gut health, offering insights on how to foster a balanced microbiome. You'll learn how to cultivate a harmonious internal environment, ultimately leading to improved digestion, reduced inflammation, and greater vitality.
Having named the mycobiome - the colonies of microorganisms that live inside our bodies - Dr. Mahmoud Ghannoum is known as the world's leading microbiome researcher. His groundbreaking contributions have advanced our understanding that bacteria doesn't necessarily mean 'bad' - it also refers to good bacteria that help maintain a healthy microbiome. Dr. Ghannoum has published 450 papers, and his work has benefitted countless individuals, including those battling Crohn's disease. The methods researched in his clinical trials have shown promising results in reducing inflammation and improving gut health. Dr. Ghannoum's innovative approach to microbiome balance continues to shape the field, positioning him as a vital figure in health and wellness research.
“It's very important for us to have a beneficial community of microbes. We need them to be balanced.” - Dr. Mahmoud Ghannoum
In this episode you will learn:
The role of candida in gut health, highlighting its beneficial aspects at low levels and risks when it overgrows.
Dr. Ghannoum's contributions to microbiome research, including the significance of the mycobiome.
How maintaining a balanced microbiome through diet, exercise, and stress management can enhance gut health and overall wellness.
Lifestyle tips from Dr. Ghannoum on achieving balance, including his use of daily walking, comfortable footwear, and sleep habits.
The Benefits Of Social Fitness with Kwadwo Kyeremanteng - E16
Episode 16
Thursday, October 17, 2024 • Duration 56:08
In this post-pandemic world, rebuilding and enhancing social connection can improve quality of life, boost health and well-being, and increase longevity. The more we socialize, the more we stimulate and grow the brain. So why not combine that with physical activity, and moving your body? In this episode, we look at how interacting with others during exercise enhances social connections, even for those who live very busy lives.
Kwadwo Kyeremanteng, is a palliative and intensive care doctor based at Ottawa Hospital. He is also the founder of Solving Healthcare Media, a one-stop shop for healthcare solutions, including a successful podcast, events and e-courses. Kwadwo is the bestselling author of “Unapologetic Leadership”, which reimagines the intersection of medical practice and leadership. With his out-of-the-box thinking, he advocates for a systemic change within the Canadian healthcare system. In everything he does, Kwadwo promotes health equity, inclusion and diversity.
“... it’s more about how we live optimally, because we just spent the last four years in a situation where we were lacking some of our core needs.” - Kwadwo Kyeremanteng
In this episode you will learn:
Why supplement use is crucial due to restricted eating windows and depleted soil, and the types of supplements Kwadwo prioritizes.
How Kwadwo's mindset has evolved through experiences in healthcare and continuous learning, highlighting the benefits of open-mindedness and innovative thinking.
The importance of preventative health and the transformation required in the healthcare system to shift from a "sick care" model to optimizing vitality and energy.
Kwadwo's personal strategies for stress management, including breath work, gratitude journaling, and maintaining social connections through activities like playing on hockey teams.
The value of community and psychological safety in healthcare settings, emphasizing empathy, transparency, and the significance of social fitness.
The role of nutrition, exercise, and recovery in maintaining health.
Diet Culture Myths Debunked with Ella Caggiano - E15
Episode 15
Tuesday, October 15, 2024 • Duration 01:08:52
Diet culture is rampant in our society, promoting unrealistic expectations and harmful beliefs. Many people, especially chronic dieters, are trapped in a cycle of trying ineffective and often harmful products and practices that promise quick fixes. As we chase unattainable body ideals, health becomes an elusive goal, leading to repeated cycles of failure and self-blame. In this episode, we address these challenges head-on, guiding you on how to navigate the often confusing health landscape, focus on sustainable habits, and reclaim your confidence and well-being.
Fitness influencer Ella Caggiano is a NASM Certified Personal Trainer and Nutrition Coach, and has amassed a huge community online. Her personal transformation through strength training and nutritional awareness started back when was as young as 11-years-old. Her approach emphasizes whole foods, meal timing, and personalized fitness regimens, advocating progress over perfection. She encourages her clients and entire online community to look beyond the photoshopped, filtered, and glammed-up bodies we see on Instagram, and develop a healthy, personalized approach to true self-acceptance.
“Recovery from these types of things is a process because you have to rewire your brain.” - Ella Caggiano
In this episode you will learn:
How Ella navigates and debunks misleading diet and health industry claims, and the impact on chronic dieters.
The importance of individual health approaches, focusing on personal health and confidence over industry trends.
Ella's nutrition habits, including whole foods, meal timing, and blood sugar regulation for maintaining energy and managing ADHD.
Strategies for creating an optimal sleep environment and the significance of quality sleep for overall well-being.
Ella's exercise routine and mindset, emphasizing flexibility, recovery, and gradual progress over perfection.
Practical tips on starting a fitness journey, the role of strength training, and balancing health with personal enjoyments.
How to Use Mortality For Motivation with Jodi Wellman - E14
Episode 14
Thursday, October 10, 2024 • Duration 01:00:03
Have you ever felt unsure of where and how to find purpose or motivation? Maybe you’re aware of the fleeting nature of time but find it challenging to turn that awareness into action. Instead of being motivated by the concept of mortality, you might be stuck in a cycle of procrastination and missed opportunities, unable to fully engage in meaningful experiences or relationships. This episode explores how embracing the reality of our finite time can serve as a powerful catalyst for living a more intentional, fulfilling life, offering insights and strategies to transform this awareness into taking steps towards a more vibrant existence.
Jodi Wellman, a former corporate executive turned motivational speaker and life coach, is the author behind the hit book, 'You Only Die Once: How to Make It to the End with No Regrets', a guide on how to show up more fully in your life. Her perspective on living intentionally was profoundly influenced by personal experiences, including her mother's untimely passing, which fueled her advocacy for seizing the day. Jodi has a Master’s of Applied Positive Psychology from the University of Pennsylvania, where she is also an Assistant Instructor in the Master’s program and a facilitator in the Penn Resilience Program. Her TEDx talk on 'How Death Can Bring You Back to Life' has over 1.3 million views and is one of the most popular talks released in 2022.
“It's only when we do that granular, annoying, but important math that we really start and get that sense that this is a ticking time bomb of a life, and I better get on with it.” - Jodi Wellman
In this episode you will learn:
The concept of personal agency in life choices, and how it influences 40% of our happiness according to positive psychology.
Jodi's strategy for managing social engagements and maintaining meaningful relationships, including her practice of counting the limited number of Mondays left to motivate action.
Jodi's approach to supplements, her preference for obtaining nutrients through food, and her curiosity about protein supplements and collagen peptides.
Use Breathwork To Heal Your Body with Andrew Sealy - E13
Episode 13
Tuesday, October 8, 2024 • Duration 01:11:42
We all know that breath brings oxygen into your body so that your whole body can function properly, and without it, we wouldn’t be alive. And when we are physically or emotionally stressed, it affects how we breathe. So it makes sense that our breath could also affect the way we feel in our day-to-day lives, and have an impact on our overall health. In this episode, we discuss how incorporating breathwork into your daily routine can realign your focus, elevate your well-being, and ultimately enhance your capacity to navigate daily challenges with clarity and intent.
Andrew Sealy is known as a connection catalyst, yoga artist and movement creator. With a passion for healing, yoga was a natural next step following his college education in microbiology. Andrew has intentionally and consistently pursued his path of health education, and has completed training as a yoga and Acroyoga teacher. Andrew's journey from competitive soccer in Barbados to becoming a yoga expert through an ankle injury underscores his commitment to mindfulness and presence. As an influential voice in the wellness industry, his methods and philosophies inspire many to embrace a balanced, vibrant lifestyle.
“The breath is really the key to being able to uplift your energy and also to modulate your energy so that you can really tune into different states of awareness.” - Andrew Sealy
In this episode you will learn:
The specific morning and evening routines Andrew follows to maintain clarity and readiness for daily tasks.
Andrew's dietary practices and how he structures his meals to optimize cognitive function and overall health.
The role of breath in connecting the mind and body, and its impact on mindfulness, healing, and overall well-being.
How Andrew integrates natural elements, minimal technology, and lifestyle habits to stay connected with nature and boost health.
The significance of flexibility within structured routines to embrace spontaneity and foster social connections for a fulfilling life.
Tips on maintaining social connections and purpose, including how Aimee builds relationships through her podcast and social media, and how she integrates social support into her entrepreneurial journey.
Resources
Connect with Aimee on Instagram: https://www.instagram.com/acalltothrivedm/
Follow Aimee’s TikTok for helpful tools and tips: https://www.tiktok.com/@acalltothrivedm
Find out more about Aimee’s offerings with A Call To Thrive: https://acalltothrive.com/12-days-of-marketing/
Shop all the products Aimee mentions in the episode: https://alively.com/products/aimee-montgomery
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
Practical tips on maintaining physical activity and fitness routines, addressing the modifications for various physical conditions, and promoting natural human movement.
Resources
Connect with Bron on Instagram: https://www.instagram.com/broncorefitness
Find out about BronCore Fitness and its offerings: https://broncorefitness.com/
Shop all the products Bron mentions in the episode: https://alively.com/products/bron-volney
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
Resources
Connect with Nora on Instagram: https://www.instagram.com/nourishedwithnora/
Learn all about Eat REAL’s work in schools: https://eatreal.org/
Shop all the products Nora mentions in the episode: https://alively.com/products/nora-latorre
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
The benefits of a supportive community for accountability and connection, both online and in-person, to enhance your well-being.
Practical dietary adjustments, such as prioritizing protein intake and using low-lactose protein powders, to support a healthy lifestyle and simplify daily nutrition.
Resources
Connect with Alex on Instagram: https://www.instagram.com/hollaformala
Learn more about living a pain-free life with AE Wellness: https://www.aewellness.com/
Listen to ‘The Body Nerd Show’: https://www.aewellness.com/body-nerd-show/
Shop all the products Alex mentions in the episode: https://alively.com/products/alex-ellis
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
The impact of stress on the microbiome and effective strategies for managing it, such as meditation and yoga.
Dietary recommendations for fostering a healthy microbiome, emphasizing high-fiber foods and reducing sugar intake.
Resources
Connect with Dr. Ghannoum on Instagram: https://www.instagram.com/dr.mahmoudghannoum/?hl=en
Shop all the products Dr. Ghannoum mentions in the episode: https://alively.com/products/mahmoud-a-ghannoum
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
Resources
Connect with Kwadwo on Instagram: https://www.instagram.com/kwadcast/
Explore Kwadwo’s offerings at Solving Healthcare: https://solvinghealthcare.ca/
Check out the Solving Healthcare podcast: https://podcasts.apple.com/ca/podcast/solving-healthcare-with-dr-kwadwo-kyeremanteng/id1478899917
Shop all the products Kwadwo mentions in the episode: https://alively.com/products/kwadwo-kyeremanteng
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
Resources
Connect with Ella on Instagram: https://www.instagram.com/ellacaggfitness
Ella’s offerings as a fitness coach: https://ellacaggfitness.com/
Shop all the products Ella mentions in the episode: https://alively.com/products/ella-caggiano
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
Insights into overcoming restrictive eating habits, balancing health and enjoyment, and the impact of societal pressures on dietary choices.
The significance of sleep, social connections, and balanced routines on overall well-being, as highlighted through Jodi's routines and priorities.
Resources
Connect with Jodi on Instagram: https://www.instagram.com/fourthousandmondays
Learn more about how to live a regret-free life with Four Thousand Mondays: https://fourthousandmondays.com/
Shop all the products Jodi mentions in the episode: https://alively.com/products/jodi-wellman
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
Tips and essential items Andrew recommends for a vibrant, health-focused lifestyle, including his approach to supplements and wellness practices.
Resources
Connect with Andrew on Instagram: https://www.instagram.com/andrew7sealy
Learn more about Andrew's offerings and retreats: https://www.andrew7sealy.com/
Shop all the products Andrew mentions in the episode: https://alively.com/products/andrew-sealy
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
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