Episode 132 Show Notes

The Keys to Ageing Well: Exercise, Nutrition, and a Positive Mindset - Ageing well is a process that requires a combination of factors to maintain physical and mental health. It's never too late to start making changes that can lead to a better quality of life as you age. Today, we'll be exploring the keys to ageing well, with a focus on exercise, nutrition, and a positive mindset.

Exercise: The Foundation of Ageing Well - Regular physical activity is essential for ageing well. Exercise can improve your cardiovascular health, strengthen your muscles, and improve your mood. It's important to find an activity that you enjoy and can do regularly. Incorporating strength training into your exercise routine can have specific benefits for ageing well. Strength training can improve your balance and reduce your risk of falls, and also helps to maintain muscle.

Nutrition: Fueling Your Body for Optimal Health - A healthy diet is another essential component of ageing well. A nutritious diet can help prevent chronic diseases and provide your body with the nutrients it needs to function properly even at a cellular level. A low-carb eating plan that focuses on whole foods such as protein, vegetables, and healthy fats is helpful for this. At Real Life Medicine, we believe in the power of real food. prioritising protein to maintain bone and muscle mass and low-carb eating to support optimal health and ageing.

Lynda Rose's Inspiring Story - At Real Life Medicine, we are excited to share Lynda Rose's inspiring story with you. Lynda is a nutritionist and Pilates instructor who understands firsthand the importance of real food and low-carb eating. After being diagnosed with Graves disease and later Non-Hodgkins lymphoma, Lynda was motivated to improve her health through nutrition and exercise. She has since become a Pilates instructor, teaching people of all ages about the importance of muscle retention, particularly among older adults. Some of these older adults inspired her with their physical activity, prompting her to commence park running!

A Positive Mindset: The Key to Staying Motivated - We believe that having a positive mindset is crucial when it comes to health. That's why we encourage individuals to set long-term goals and focus on positive thinking to stay motivated and committed to their exercise routines. Remember, like brushing your teeth, a small action each day that doesn't seem to make a difference is very protective over time. It stops your teeth from falling out! Age is just a number, and exercise can benefit individuals of all ages, including seniors. In fact, strength training can help prevent falls and fractures, which can lead to serious health problems and even death in older adults.

The Low Carb Roadshow: The Secret to Aging Well - We are thrilled to have Lynda Rose joining us for the Low Carb Roadshow in Perth, where she will be sharing her insights on The Secret to Aging Well. Events like these are fabulous for connecting with likeminded individuals. Maintaining social connections can also improve your mental health and prevent feelings of loneliness or isolation. We encourage you, lovely ones, not to miss out on this wonderful opportunity. Tickets are on sale now! Grab your tickets today at www.lowcarbroadshow.com.


Book your ticket to the low carb road show! Thanks to our platinum sponsor, LAKANTO

Lynda Rose Bio:

Lynda Rose is a certified Nutrition Network Advisor, level 4 Chek holistic health coach, and Pilates instructor. She holds a Bachelor of Nutrition from Torrens University and is passionate about encouraging women to achieve optimal health in all seasons of their lives. Lynda specializes in ketogenic and LCHF evidence-based nutrition coaching and is committed to helping her clients overcome personal, social, and physical barriers to achieving their goals. With her real food healthy lifestyle, Lynda has firsthand experience at reducing blood sugar levels and is dedicated to the health and wellness of women.

Follow Lynda:

Facebook: https://www.facebook.com/lynda.rose
Instagram: https://www.instagram.com/thewholebodywithlynda/
The Whole Body Podcast with Lynda Rose - https://www.thewholebody.me/podcast/ 


Episode 132 - It's never too late to look after yourself 


Dr Mary Barson: (0:11) Hello, my lovely listeners. I'm Dr. Mary Barson.


Dr Lucy Burns: (0:15) And I'm Dr. Lucy Burns. Welcome to this episode of Real Health and Weight Loss. Good morning gorgeous ones, it's Dr. Lucy here, and I am joined by a phenomenal woman called Lynda Rose. Now Lynda is based in Western Australia and she's doing wonderful things to help people on their real health and maybe sometimes weight loss journey. She will of course be speaking at the Low Carb Road Show in Perth, and so I am thrilled to welcome her to today's podcast. Lynda, welcome.


Lynda Rose: (0:49) Thank you so much, Dr. Lucy. It's a pleasure to be able to speak to you today. 


Dr Lucy Burns: (0:53) Oh, you're welcome, gorgeous, you are welcome. So what I'd love to know, I'm always interested in finding out people's backstory. So tell us how did you get into the low carb space? What happened?


Lynda Rose: (1:04) Well, in 2006, I developed Graves disease, a horrible, horrible, horrible time of my life. And of course that then put me on the food journey or the nutrition journey or set an inspiration in me to find out what I could do to better my health. So I was pretty naive. You know, I followed along. I listened to the endocrinologist and did all the right things from their perspective. Four years later, I developed Non-Hodgkins lymphoma. So I ended up losing my spleen, going through the whole drama of having to have rituximab, which is a kind of immunotherapy chemotherapy thing, which thankfully healed me. Um, I had a beautiful haematologist at that point that really, he was such a lovely gentleman, he's retired now, but I just needed that man in my life at that time. He was gorgeous. So of course, that again, inspired me to find out more and more, which then really put me in the low carb space. Because I realised how, I guess sugar plays a great part in the development of cancer and how cancer feeds on that. So for me, that was my launching pad into finding out about real food, which then took me on a journey of doing a degree, finding Professor Noakes and doing some of his courses on the Nutrition Network and following yourself. I've listened to lots and lots of your podcasts. And here I am today, doing my thing in Western Australia, it’s great.


Dr Lucy Burns: (2:34)  Yes, yeah. And I love it. And I think that for lots of us, there's always a pivotal moment, something where suddenly your health that you took for granted, is actually, you know, potentially at risk. And I would love it and I'm sure you would, too. If people were able to start making changes before they get to that critical moment.


Lynda Rose: (2:56) It is because, you know, spending time in hospitals, having scans, having blood tests, it takes up so much of your time and your life. Yeah, if people could make that choice before these things develop in your body, then they're just behind the goalposts. You know, they're winning all the way.


Dr Lucy Burns: (3:15) Yeah, yeah, absolutely. And you know what, it's not just time it's money at the end of it, because you know, some people have to take time off work. Sometimes they're paying private health insurance, private fees for radiology, medications, yada, yada. So, yeah, it really does. I guess that “health is wealth" is never more true than when you're sick.


Lynda Rose: (3:36) Absolutely. And I think it also you have to learn patience, because when you're in hospital as a patient, you have to be patient because you're on the hospital timeline. And you can't, yeah, you've just got to sit and wait and take a book and know that the day is not yours. So it is time.


Dr Lucy Burns: (3:52) Yeah, yeah. Almost surrender, isn't it? It's surrendering.

Lynda Rose: (3:55)  Yeah, it is true. Yep.


Dr Lucy Burns: (3:57) So Lynda, tell us now then what? So you said you went off and studied, what did you study? And what do you do now?


Lynda Rose: (4:03) I studied a Bachelor of Nutrition with Torrens University online. I finished that, probably 18 months ago, which was a bit extended because of COVID. We couldn't have our graduation until they had all finished. In the meantime, I began to learn Pilates. So I'm a Pilates instructor now. And I teach that three times a week. And I guess for me, that's really opened my mind to the necessity to keep your muscles on your body because I teach, you know, all age groups, but particularly I have one group of gorgeous Golden Oldies that I teach in a nursing home. That is chair Pilates. So we do our little hour, it’s fantastic. There's such a joyful group of ladies, but I can really see the difference between the ladies that have been active and those that haven't just in their ability to stand up out of chairs, you know, what was just what we take for granted. But that has really taught me a lot. And a couple of them are parkrunners. So they’re eighty years old and they park run, and I thought, “Oh, they can park run? I can park run!” So I've started park running. So for me, I guess the last six months has really been focusing on retaining muscle and knowing the importance of trying to keep our bodies strong, so that when we are older, we can still stand, you know, we're not frail, under muscled and over fat. It’s that whole body composition of keeping yourself well. 


Dr Lucy Burns: (5:36) Yeah, absolutely. I love that. And what I love is you just embody that idea that, and you've probably heard this, and I can't even remember who I can attribute this saying to, but that you're, you know, you're influenced by the five or six people around you.


Lynda Rose: (5:52) Yeah, true.

Dr Lucy Burns: (5:53) So for you, you were influenced by old women who were still active at the ripe old age of 80, running park run, and you've gone, “Ah, well, If they can do it, I can do it.” And so what that also means, therefore, is it you will be influencing other people around who are going, “well, if Lynda can do it, I can do it.”


Lynda Rose: (6:16) <laughs> Let's say park run for me is difficult, like I love it and I've done it. And my brain, the brain drain, when I'm actually doing the running is phenomenal. That my brain is saying, “Oh, you need to stop now.” Or, “how about having a breather?” or “hold on, you probably can't really finish this.” It's just, you really have to play the brain game, the mindset, and keep yourself focused on what you're doing and switch those thoughts out of the way and just keep yourself focused on what you're doing."

Dr Lucy Burns: (6:42) Yeah, it's interesting, isn't it that chatter and we talk a lot about the idea that the brain has kind of two jobs. One is to keep you safe. And the other one is to make you feel better. Now, particularly for people that have not done a lot of exercise or running, it feels really unfamiliar to our brain, and it's scared that you're not safe. So it will come up with all these little stories about “oh, you can stop now.” And, “well, you don't want to hurt yourself”, or “you might overdo it. You wouldn't want to do that”. It's like, argh!


Lynda Rose: (7:11) It's exactly like that. Exactly what you're saying is exactly what I hear when I'm running.

Dr Lucy Burns: (7:17)  Yeah. So I often, you know, anything that I'm doing when my brain does that and tries to talk me out of it, I'll just remind it that, “It's alright brain, we're safe. We've got this. We can do it. We're good”.


Lynda Rose: (7:27) I'll remember that. Dr. Lucy, when I’m running, telling myself that.

Dr Lucy Burns: (7:32) Yeah! I'm safe. I'm good. We can do this, killing it, all of those things. So yeah. So Lynda, you've now taken your nutrition knowledge and extended it through some learnings with the nutrition network. So Tim Noakes is, listeners, I'm sure you're familiar with Professor Tim Noakes and his incredible work in the low carb space. But I love the way that you're combining nutrition with movement.


Lynda Rose: (7:59) Yeah, yeah. Because it goes hand in hand, doesn't it? It really goes hand in hand. And if you've got, you know, a better composition, then obviously, your metabolic rate is better. And you need to feed those muscles with the right nutrients to help them grow and stay there. So it really is hand in hand. Yeah.


Dr Lucy Burns: (8:18) Yes. And in fact, this episode complements our Tuesday episode perfectly, because Mary and I did a chat on the mighty mitochondria. And how mitochondria are your powerhouses, your energy source, the factory that produces all your energy, and that we need to maintain them and look after them. And we do that with good nutrition and some movement and sleep.


Lynda Rose: (8:44) Mitochondria. I remember learning about mitochondria in my degree. They’re amazing. Like, you know, if you see them magnified, all the things that go on in there. You just can't discount how much you need to help that little factory work with what you're putting in your body, right? Because they're working away for you. And if you're not feeding it with the right density of food, it can't work properly.


Dr Lucy Burns: (9:08) No, no. And we made this analogy. And I'm sure you know, my wood shed analogy and the fireplace and how your fireplace is what uses your two fuels. And so it became really obvious that actually the fireplace is your mitochondria. So if you're not cleaning out your fireplace, if you're just filling it up with dirty old soot, then it's not going to function properly. Yeah,


Lynda Rose: (9:32) it's a real clarity of thinking to get to that point. I think, as a person, if you can get to that point and understand that concept, it just steps you ahead 100 steps, you know. Just learning that you need to keep that goodness going into your body to help those little guys work because they're fighting for you the whole time. 


Dr Lucy Burns: (9:53) Yeah, yeah, yeah, yeah, they want, your body wants to work, like it truly does. And you know what we do to it is so important.


Lynda Rose: (10:03) And I think I just wanted to add, I started pilates for a couple of reasons. I had a really dreadful lower back and I was stuck on my couch four years ago. I couldn't move off my couch and in the mornings, I was crawling into the kitchen. Plus, I had a daughter that became a bilateral amputee in this timeframe. And they use pilates to get those young women or young men up and walking. So I began teaching pilates. So just building that strength in my core and my lower back, you know, I’m park running. So yeah, it's just phenomenal what movement can do, and you think it's not doing much, like you attend your classes, and you go once a week or twice a week, you think it's not doing much, but actually, it actually is. It is a long term goal that we have to aim for. Right? Yeah, absolutely.


Dr Lucy Burns: (10:53) And you know, what I love? I mean, we sometimes talk about the idea that, you know, brushing your teeth takes 90 seconds, it doesn't feel like much, but if you don't do it, your teeth fall out. And it's the same, a bit of movement here and there might not feel like it's doing anything, but it does.


Lynda Rose: (11:08) It absolutely does. So I guess that's my focus, movement, mindset, nutrition. They're my pillars of health that I try to embody and bring on board to show other people.


Dr Lucy Burns: (11:21) Yep. And you know what, another thing so you brought up Lynda about the golden oldies, so it's obviously never too late. Like I think sometimes people think, “I'm too old for all this stuff”. What do you say when people come with that thinking process?


Lynda Rose: (11:36) Well, I've got a couple of stories. I started kayaking with my daughter about two months ago, and one of the teachers is 77. This little fellow, he’s got good muscles, he can carry the canoes, or the kayaks down to the lake and back. And he started kayaking at 60, and I'm 60 now, right? So I kind of look at - his name's Ted - and I think, “wow, where will I be in 17 years time with my running and my kayaking, if I keep this up?” So it isn't ever too late. And even women that come to my Pilates groups are always saying to me, you know, a year ago, we couldn't do this. And some of those women are heading up to 55, getting closer to 60. So it isn't ever too late. And I think we get a bit blase. And we use this analogy, “Oh I’m getting a bit too old, and I shouldn't be doing this.” But I feel like I know from my personal experience that you can push your body, you still can push your body and reach wonderful events in your life and feel wonderful about yourself. You can reach those stepping stones and keep moving forward. It doesn't have to stop. I think we've been marketed to as well, that getting old. You need more help. You need more of this, you need more of that, but really, the clue is to keep being independent and strong.


Dr Lucy Burns: (12:54) Yeah, absolutely. Look, I remember that it was a Saturday morning once and I saw a little old man come into my clinic, because he was, he was really small muscles. And he came in on his walking frame. And it turns out that he has type two diabetes. And he went to sit down, he put his frame aside, he went to sit down and the sheer weight of his head sort of propelled him forward. And he basically face-planted onto my carpet. And all I could think of, apart from you know, him being distressed that he was injured, which fortunately, he wasn't, was basically he doesn't have enough muscle mass to support his skeleton. And, you know, he needed to have done some, and still could do some strength training because it is never too late. And when people are, you know, “I'm too old, I won't bother”. It's so crucial. It's so crucial to your well being and to your ability to function. So, you know, we know that one of the biggest causes of morbidity, so morbidity, for our listeners, use the idea that something happens to you and it changes sort of how you can live your life, is having a fall and breaking a hip. And for a lot of people, they'll have a fall, break your hip, go into a nursing home and never come out. Some people have a fall, break a hip and actually die. You know, the stats are pretty high, you'll die within 12 months of fracturing a hip. So obviously, if we can prevent falls in the first place.

Lynda Rose: (14:26) Yeah, that's true.

Dr Lucy Burns: (14:27) By, yeah, doing something like you're offering, like pilates and doesn't have to, I think people get scared, they get worried they're going to have to be, you know, it's gonna be hard.


Lynda Rose: (14:37) My Pilates classes are run at an individual basis. So, you know, I will show the ladies the exercise, then I'll show them a regression or a progression, and they can choose where they fit on that scale. There's no judgement. It's just everybody does what they can do and some days, you know, they can stretch a bit more than yesterday or you know, Things change on what they've eaten or how they're thinking at that moment, but as long as you're just there, you show up, and you do what you can do for yourself because it's about you. At the end of the day, everything is about me, the person or you, the person or this lady, the person. You have to design the way you live to fit you. Or me.


Dr Lucy Burns: (15:21) Absolutely. And in fact that that leads in beautifully with the name of your website


Lynda Rose: (15:25) Oh right. Yes, we're talking about that. 


Dr Lucy Burns: (15:29) Yeah, so, if people did want to look you up, Lynda, how do they find you?


Lynda Rose: (15:33) They find me at thewholebody.me Which is, I really like that name. I couldn't have .com and I couldn't have .au because it was taken. So I've got the whole body.me Yeah, it feels settled in me to have that name.


Dr Lucy Burns: (15:46) Yeah, yeah, yeah, it's perfect. It's the perfect name for you. And what about if they were to if people wanted to find you on socials? What's your handle?


Lynda Rose: (15:55) It's the whole body with Lynda, the whole body with Lynda on Facebook and Instagram. They're my two things.


Dr Lucy Burns: (16:03) Yeah. So you know what I mean? I love it, Lynda, because I think for a lot of health and fitness, the industry is focused on young people and it's all about you know, wearing whatever fancy Lorna Jane outfit and looking beautiful and being an insta fitness inspo or whatever the phrases are. But you're out there helping people at the perhaps the older age range, who are just as valid as a human as some 20 year old buff bloke with no top on, or some, you know…


Lynda Rose: (16:35) I think more so as well, because we've got the wisdom, right? We have the wisdom as well, right? So we're not all about our body. We know that it's about your mindset as well.


Dr Lucy Burns: (16:43) Absolutely. I love it. I love it. So lovelies, Lynda Rose is speaking at Low Carb Road Show in Perth. So as you all know by now we're doing the Low Carb Road Show going to all the capital cities with some amazing speakers. Lynda Rose is one of them. And she is going to be speaking on, in fact, what's the name of your topic, Lynda?


Lynda Rose: (17:03) How to live well and age, live well and age. I think is the topic, something along those lines. But it's close. Yeah, absolutely.


Dr Lucy Burns: (17:12) Yeah, absolutely. Because, you know, I think the major thing that I certainly used to see in the clinic, was people work hard their whole lives. They work really hard. They're saving up for retirement, and they get to retirement and you know, they spend all the time being sick. So learning to age well can start at any age, and it's vitally important.


Dr Mary Barson: (17:34) Yeah.


Lynda Rose: (17:35) Thank you. It is. It is very important.


Dr Lucy Burns: (17:38) Excellent. All right, lovelies, that's it for us this week, Lynda, as I said, speaking at Low Carb Perth, which is April 23. So coming up soon, you can buy your tickets at LowCarbRoadShow.com. And all of the details from today's episode will be in the show notes. I will see you next Tuesday with Dr. Mary, and Lynda, thank you so much.


Lynda Rose: (18:01) Thank you. Thank you Dr. Lucy. Bye bye.


Dr Lucy Burns: (18:09) So my lovely listeners that ends this episode of Real Health and Weight Loss. I'm Dr. Lucy Burns.


Dr Mary Barson: (18:17) And I'm Dr. Mary Barson. We’re from Real Life Medicine. To contact us, please visit www.rlmedicine.com


Dr Lucy Burns: (18:27) And until next time, thanks for listening. The information shared on the Real Health and Weight Loss podcast, including show notes and links provides general information only. It is not a substitute, nor is it intended to provide individualised medical advice, diagnosis or treatment, nor can it be construed as such. Please consult your doctor for any medical concerns.


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