Most of us are familiar with the word lifespan—it’s the measure of how long we live. It’s a number, a timeline, a biological clock ticking from birth to our final breath. Then there’s healthspan, a term that’s gained traction in recent years. Healthspan refers to how long we stay healthy, active, and independent. It’s not just about living longer, but living well.

But there’s another word—less common, but deeply important—joyspan. Joyspan refers to how much joy we feel as we age. It’s not about the number of years we live, or even how physically fit we are. It’s about the quality of those years.

Because let’s be honest: why would we want to live longer if we don’t feel any joy?

Joyspan invites us to ask a different kind of question—not “How long will I live?” but “How fully will I live?” It’s a shift in perspective.

Dr. Kerry Burnight, a gerontologist who has spent decades studying what makes aging meaningful, offers a powerful insight: Living a long life does not automatically mean living a good life.

Dr. Burnight outlines four key practices that help increase joyspan. Let’s explore each one, not as a checklist, but as an invitation to reflect, adapt, and grow.

🌿 1. Keep Growing and Learning

Growth doesn’t stop at retirement. In fact, many people find that their later years offer a unique opportunity to explore new interests, deepen their understanding, and expand their horizons.

Trying new things—whether it’s learning a language, picking up a musical instrument, or simply reading about a topic you’ve never explored—keeps the brain engaged. It sparks curiosity. It creates a sense of vitality.

The brain thrives on novelty. And joy often follows close behind.

🤝 2. Give to Others

Generosity is a powerful antidote to stress and loneliness. When we give—whether it’s our time, our attention, or our wisdom—we create connection. We feel useful. We feel seen.

Volunteering at a local food pantry, mentoring a younger person, or simply offering a listening ear to someone who needs it can elevate mood and reduce anxiety.

🔄 3. Adapt and Be Resilient

Aging brings change. That’s inevitable. But how we respond to change—that’s where resilience comes in.

Maybe driving to the grocery store isn’t feasible anymore. That’s frustrating, yes—but it’s also an opportunity to learn something new, like using a delivery service or asking for help. Maybe playing competitive tennis is no longer possible. That doesn’t mean the joy of the game is lost—it might just shift into coaching, teaching, or watching others play.

🧑‍🤝‍🧑 4. Foster Connections

Humans are wired for connection. We thrive in community. We need each other. In-person connection—like sharing a meal, joining a book club, or attending a local event—can be deeply nourishing.

🌅 Closing Reflections

Joyspan is not a destination—it’s a journey. It’s woven into the fabric of daily life, waiting to be noticed, nurtured, and celebrated.

As we reflect on what it means to live fully, let’s remember that joy doesn’t have to be loud. It can be quiet, steady, and deeply felt. We may not control how long we live. But we can choose how we live.

So wherever you are in your journey, may you find joy in the ordinary, meaning in the everyday, and connection in the spaces between.

Why Joyspan Is the Secret to Aging Well - GoH

'Joyspan' Is the Opposite of Burnout—How to Grow Yours

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Hey friends, welcome back to the podcast—where we walk, talk, and occasionally scroll our way through wellness, one episode at a time. Today we’re diving into social media. Is it good? Is it bad?

Now, if you’re an older adult—or someone who loves one—this episode is especially for you. Because while social media often gets painted with the same brush as teenage angst and influencer drama, it’s also become a lifeline for many older folks navigating retirement, isolation, and the search for meaningful connection.

But let’s not sugarcoat it. Social media has a dark side. I’m talking about the mental health toll it can take—especially when it becomes a mirror for comparison.

Studies have shown that young people who spend hours scrolling often end up feeling worse about themselves. They compare their bodies, their lifestyles, their relationships to curated, filtered versions of other people’s lives.

But here’s the twist: social media can also be a powerful tool for older adults. It can combat loneliness, foster community, and even spark creativity.

Let’s talk about the elephant in the chat room: comparison.

You know that feeling when you see someone’s vacation photos and suddenly your backyard barbecue feels lame. That’s the comparison trap.

But here’s the good news: awareness is power. Once you recognize the comparison trap, you can step around it. You can curate your feed to include uplifting content.

Now let’s flip the script. Because while social media can be a source of stress, it can also be a lifeline.

For older adults, especially those living alone or far from family, platforms like Facebook, Instagram, and even TikTok have become virtual gathering places.

Some examples of how to use social media for good:

1. set a virtual family dinner where you set up your phone and eat with far flung family
2. join a virtual club
3. play games
4. make future plans
5. send a 'thinking of you' text

“Let’s bust a myth, shall we? The myth that we’re too old for tech

There’s this lingering idea that older adults just ‘don’t get’ technology. That social media is for the young. The truth is, older adults are not only capable of using social media—they’re reshaping it.

Social media has opened up new avenues for friendship—especially for older adults who may be navigating retirement, relocation, or loss.

Of course, not every online interaction is sunshine and daisies. But with a little digital savvy you can navigate the noise and find your people.

Let’s get real, social media can be a double-edged sword. On one side, it offers connection, creativity, and community. On the other, it can stir up anxiety, comparison, and information overload.

So let’s talk boundaries. You don’t have to be online 24/7 to stay connected. In fact, studies show that limiting screen time can improve mood, sleep, and overall well-being.

So What do the Experts Say....

Dr. Vivek Murthy, the U.S. Surgeon General, has spoken extensively about the epidemic of loneliness, especially among older adults. He’s called it a public health crisis, right up there with smoking and obesity.

So what’s the takeaway?

Social media isn’t inherently good or bad. It’s a tool. And like any tool, it depends on how you use it.

Social media is a mixed bag. It can be a source of stress—or a source of joy. It can isolate—or it can connect.

For older adults, it holds incredible potential. To combat loneliness. To share wisdom. To build community.

Thanks for spending this time with me.

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Hello friends, and welcome back to the show.

Today, we’re tackling a topic with a dramatic name—Sedentary Death Syndrome—but I promise you, this is not a fear-fest. It’s a clarity conversation. It’s about understanding what long stretches of sitting do to our bodies and brains as we age.

“Sedentary Death Syndrome,” or SeDS, isn’t a formal diagnosis your doctor writes in a chart—it’s a term researchers and health educators began using in the early 2000s to sound the alarm that physical inactivity is quietly fueling many chronic diseases and premature deaths. In other words: the modern, chair-bound lifestyle is not neutral—it's erosive.

I want you to imagine two dials on your life dashboard. One dial is exercise—that weekly walk, the class at the Y. The other dial is sedentary time—the hours we’re sitting, reclined, or not moving much. Most people only think about the exercise dial. But here’s the kicker: the sedentary dial matters independently. You can go for a brisk walk in the morning and still spend 9–10 hours sitting—and that sitting still drives risk.

This episode is your invitation to turn both dials—gently, consistently, and joyfully.

Part 1: What “sedentary” really means (and why it’s different from “not exercising enough”)

Sedentary time means low-energy, sitting or reclined behaviors: TV, computer, reading, long drives, scrolling on your phone, long lunches, long meetings. It is not the same as simply “skipping a workout.” You can meet exercise guidelines and still accumulate long, uninterrupted sitting time that harms metabolic health, circulation, and muscle.

Think of the body like a smart hybrid car. When we sit for long stretches, the “idle mode” is on: blood sugar control worsens, fat-burning enzymes go quiet, muscles stiffen, and pressure builds in the back, hips, and neck. Messages between the gut and brain slow. Even our mood can flatten.

The big risks, simply explained

• Heart and blood vessels: Long, uninterrupted sitting raises blood pressure and impairs how our blood vessels relax. That’s part of why breaking up sitting—even with light walking—can lower blood pressure within a single day.
• Blood sugar and insulin: Imagine your muscle as a sponge that soaks up sugar from the bloodstream. When we sit for hours, that sponge hardens. Short “movement snacks”—1–5 minutes every 30 minutes—make that sponge springy again, lowering after-meal glucose and insulin.
• Muscle and bone: Inactivity accelerates sarcopenia (age-related muscle loss). Less muscle means weaker balance, slower walking, and higher fall risk. Sedentary older adults show higher fall risk in population studies.
• Longevity: Large cohort studies consistently link more daily steps and less sedentary time with lower mortality—especially in older adults. In one study of women with an average age of 72, mortality dropped substantially around 4,400 steps/day and plateaued near 7,500. Translation: you don’t need 10,000 to gain real benefit.
• Prolonged sitting bouts: It’s not just how much you sit; it’s how you sit. Long, unbroken bouts—60–90 minutes at a stretch—are especially risky.

Sitting risks: How harmful is too much sitting? - Mayo Clinic

13 Reasons Why Sitting Too Much Is Bad for Your Health

Sitting for long periods causes health problems - Sanford Health News

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Today I have the pleasure of being joined by an old friend, Sally Saks. We met when we both lived in Acton, MA many years ago.

Sally will soon turn 70 years old but she is not slowing down. In fact, she wakes up every day feeling lucky that she is active and can move. She continues to work part-time as a social worker because she loves her job. She loves to work with people.

She is married, has 2 grown children and 2 dogs. She gets plenty of exercise walking her dogs but she also loves hot yoga and takes classes at her local YMCA. She exercises 5 times per week.

Some of her tips for healthy aging included:

- don't think of age as a limit

- try new things, get out of your comfort zone

- meet people

- exercise

- get involved in your community

She brought up a quote that her uncle used often. It is a line made famous by Clint Eastwood - " I don't let the old guy in". This summarizes her attitude towards aging. There are no "shoulds" - don't let anyone tell you that you should not do something or you should not wear something just because you are a certain age. Don't limit yourself.

Her purpose in life is family including her dogs and continuous learning. She is grateful that she is healthy and active. She lives life to the fullest and steps out of her comfort zone as evidenced by the fact that she recently moved across the country from California to Florida where she knew no one. She settled in Florida and immediately joined various community events to meet new people. She is enjoying her new community because it is geared toward older adults and has many opportunities to connect with others to combat loneliness. As we've previously discussed, loneliness can shorten a person's life span so finding ways to connect with others is great for our health and longevity.

Her future plans include the marriage of both of her children next year.

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We all know what it’s like to tend to a garden—whether it’s a thriving backyard oasis or a few stubborn herbs on a windowsill. There’s planting, pruning, watering, hoping. We’re cultivating life. But what if I told you that you’re also the proud caretaker of another garden… one that’s invisible, internal, and wildly important?

Welcome to your gut microbiome—a living ecosystem planted deep in your belly.

Inside your gastrointestinal tract live trillions (yes, trillions) of microorganisms.

What Lives in This Garden?

Probiotics: These are your friendly bacteria—Lactobacillus, Bifidobacterium, and friends.

Pathogens: Harmful microbes can cause bloating, inflammation, and even infections.

Commensals: These neutral microbes go about their business quietly—but support harmony.

Fungi & Archaea: Often overlooked, but they help with digestion and compete with harmful organisms.

You don’t want just one kind of microbe taking up residence. You want diversity.

A diverse microbiome tends to be more resilient.

How can you fertilize this garden? Eat the rainbow!

Every color on your plate is like a different fertilizer for your gut garden. Nature coded nutrients in hues—each pigment represents compounds that nourish your microbiome and your body.

Now that your mental soil is fertilized with knowledge, here’s how to make your gut garden thrive:

🌱 The 7-Day Gut Garden Challenge

Day 1: Eat 3 plant colors

Day 2: Try a fermented food

Day 3: Add a fiber-rich dish

Day 4: Practice deep breathing for 5 minutes

Day 5: Limit sugar

Day 6: Take a walk outdoors

Day 7: Journal your gut feelings—note any bloating, energy levels, mood shifts

I invite you to imagine your inner garden daily. “Every bite is a seed. Every breath is sunlight. Every moment of peace is water.”

Dietary phytonutrients in common green leafy vegetables and the significant role of processing techniques on spinach: a review | Food Production, Processing and Nutrition | Full Text

9-5-258-155.pdf

Phytonutrients: Paint your plate with the colors of the rainbow - Harvard Health

Dark Green Leafy Vegetables : USDA ARS

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It is my pleasure to have Susan Miller as today's guest.

Susan is 64 years old and has worked in the health and wellness space for many years in various roles ranging from massage therapist to life coach.

One of the things she has noticed as she ages is the freedom to do what she wants and not doing things just to please others.

She recently got remarried and started her own business, Steeped in Soul, where she prepared gift boxes. She believes in gifting with intention so her gift boxes include tea, candles, crystals, healing notes which include breathwork and meditation. She created this company to help people feel more connected but she also got an extra perk from this venture - she has had to learn lots of new things so it's been great for her brain health.

She is a cancer survivor and takes care of her body in special ways as a result. Her cancer treatment left her with only 1 kidney so she avoids alcohol and eats a mostly plant-based diet. She runs courses for cancer survivors to help them thru the process.

She listens to her body and is very mindful of the signs that her body gives her. For this reason, she knows that strenuous exercise is not good for her. Instead, she goes for long walks with her dog, stretches, lift weights, dances and does yoga.

In the future, she will become a grandmother which she is thrilled about.

As a form of self-care, she treasures her "alone" time. She uses this time to ask herself some important questions such as "'what do I want" and "what makes me happy".

Her purpose in life is to help people and connect with them. Her company, Steeped in Soul, helps to fulfill her purpose. She says that creating this company was a calling that she couldn't put the brakes on. She had to do it even though she is 64.

She is mindful, intentional and living with purpose. If you would like to reach out to her, contact details are below:

Website - www.steepedinsoul.com

Instagram - @steeped_insoul

FB - steepedinsoul

Email - steepedinsoul@gmail.com

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Hey friends… today’s episode is going to be a little different. I want to open my heart in a way I haven’t before.

Recently, life dealt me a few heavy blows. I’ve gone through some losses—real, painful ones that shook me at my core. The kind that stop you in your tracks and make you question things you thought you understood.

I thought about keeping this private. About just carrying on with my usual content, smiling through the pain, and pretending everything’s fine. But then I realized something: this, right here, this is life. Messy, uncertain, heartbreakingly beautiful life. And pretending we’re untouched by grief or change robs us of connection. So I chose to share.

Because as much as these losses broke something inside me, they also gifted me something unexpected—a sense of clarity. It came from realizing how precious time really is.

I don’t know how much time I have left. None of us do. But I do know this: I want to live it fully. Fiercely. Honestly.

And today, I want to talk to you about what that means to me.

🎙️ The Wake-Up Call

You know, when you go through something deeply painful—whether it’s the loss of someone you love, the ending of a chapter you didn’t want to close, or even facing the fragility of your own health—your brain doesn’t just process grief. It rewires. Suddenly, you're awake in a way you weren’t before.

That’s what happened to me.

I began asking questions I’d never asked before. Am I really living the way I want to? Do the little things I stress about even matter? When was the last time I felt truly alive?

I realized how much of my time was spent on autopilot—scrolling, worrying about the future, regretting the past, people-pleasing, overthinking. So I made a choice: to stop waiting for the “perfect moment” to start living the life I want.

🎙️ Creating Balance with Intention

Here’s something I’ve come to believe deeply: balance isn’t something you stumble into—it’s something you build, moment by moment. And it’s not about perfection or rigid rules; it’s about listening to yourself, knowing your needs, and honoring both discipline and delight.

I take care of myself—I do. I move my body regularly. I choose food that nourishes me. I make sleep a priority, even when everything else feels more urgent.

But I’ve also realized something equally important: life is not a checklist. You’re allowed to live with intention without being intense. You can enjoy the heck out of a piece of chocolate cake once a week and still be someone who values wellbeing.

Honestly? That cake is part of my wellness plan. Not just because it tastes amazing, but because it represents something bigger—freedom, pleasure, self-kindness.

So now, every choice I make is filtered through a simple question: Is this helping me feel more alive? If the answer is yes—even if it’s a slice of cake—I’m in.

🎙️ Closing Thoughts

So… here we are.

If you’ve listened all the way through, thank you from the bottom of my heart. Truly. You’ve shared this space with me in a way that’s deeply personal, and I don’t take that lightly. Opening up about loss, clarity, joy, balance—it’s vulnerable. But also deeply freeing.

I don’t know what tomorrow holds. None of us do. But what I do know is that today—this moment right here—is mine. It’s ours. And we get to choose how we spend it. Not perfectly, not fearlessly, but intentionally. Boldly. Lovingly.

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Today my guest is Tami Edwards. She is a woman I met online and know that we would have become friends if we had ever met in person.

She is 58 years old and retired from her 34-year career as an educator one year ago and now works her own online business with Nu Skin. She helps women to look and feel their best as they age. Nu Skin's motto is "all the good, not the bad" so the products are made from all plant-based ingredients.

In her younger years, she taught Jazzercise. She worked out to look good and has always struggled with food cravings. She even gained 20+ pounds when going thru menopause; however, she worked with a hormone specialist and was able to drop the extra weight.

Now she works out to stay healthy and strong - not to look good but to function well. She is very active and wants to keep doing this as long as possible. In her own words, she says that she wants to be independent and "not need someone to help me get off the toilet" in her later years. Her and her husband love to be outside - she calls it her therapy. Nature recharges her.

She exercises for only 30 minutes 4-5 times per week. She eats healthy and follows an 80/20 rule - healthy food 80% of the time and 20% treats.

Her purpose in life is two-fold:

1. Family

2. To be a source of joy and positivity in the world - she wants to help others.

Her social media posts are inspirational so I would encourage everyone needing a bit of motivation to follow her.

Her contact details are below:

(7) Facebook

(2) Instagram

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