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Kyle Case: Hello and welcome to the Huntsman world Senior Games active life. My name is Kyle Case and I'll be your host on this amazing journey as we attempt to help you get the most out of your life. Joining me in the studio today is my co-pilot Michelle Graves who was filling in for Jeff Harding. Jeff is away on a recruiting trip. He's working hard to invite people from all around the world to come to the Huntsman world Senior Games. Michelle thank you for filling in and joining me today.

Michelle Graves: It's my pleasure to be here.Thank you for having me Kyle.

Kyle Case: How are you doing?

Michelle Graves: I'm doing really well.

Kyle Case: Good.

Michelle Graves: It's a good day to have a good day.

Kyle Case: It's a good day to have a good day. I love that and I think that it is true. Michelle today I want to shake things up just a little bit. Jeff's not here, you're here instead so we're going to do things different than the way we normally do. Is that okay?

Michelle Graves: Wow! This is what happens when Jeff goes away? Okay. Sounds exciting.

Kyle Case: I don't know if that happens when he goes away, but he's not here and I'm doing it so here's the thing. Usually at the end of the show we talk about when and where people can catch the active life but today I want to start off the show with that. Are you okay with that?

Michelle Graves: Yes, that sounds like a great idea.

Kyle Case: Listen if you're local and live in the southern Utah area you can tune in live every Thursday at 5:30 p.m. mountain time on a.m. 1450 or FM 93.1 that's Drive time. On your way home from work you can catch the latest health and wellness news trends in active aging and inspiration and motivation that we hope helps keep you moving forward. That's what our goal is for the show. Right?

Michelle Graves: Yes.

Kyle Case: If you live outside the area, or if you don't get a chance to listen live or whatever the reason and I want to really emphasize this Michelle this show is also available as a podcast.

Michelle Graves: I actually love that.

Kyle Case: You knew that. Right?

Michelle Graves: I shouldn't probably disclose this but I've come become somewhat of a podcast junkie.

Kyle Case: Okay. All right don't be ashamed of that.

Michelle Graves: I know, I might need some intervention I don't know.

Kyle Case: No need to be embarrassed.

Michelle Graves: The thing is like you have downloadable stuff on your phone at all time so when you're driving in your car for five minutes or wherever you are it feels like you're accomplishing something because you get to choose the content and you learn something.

Kyle Case: I love it.

Michelle Graves: It's kind of like you never have to miss your favorite TV show or whatever because it's just right there available whenever you have time. I love that.

Kyle Case: That is the beauty of the podcast and you can subscribe to this podcast is called the Huntsman world Senior Games active life. Pretty much anywhere the podcasts are found that includes iTunes, google play, stitcher, you can also find us on tune in, and Spotify. I know a lot of people have already adapted podcast. You're one of them and you've seen the advantages of them. Some people are unfamiliar with what it is and how it works, so the best way I can describe it and you've really nailed it Michelle. Is kind of like Netflix, for audio content.

Michelle Graves: Exactly.

Kyle Case: Right. Its Netflix for your favorite radio type shows. Using your smartphone or your tablet, you can subscribe to podcast on a million of topics. There are all kind of stuff out there. All kind of stuff out there.

Michelle Graves: And that's what's fun too, there is almost too much stuff really, but then you get to choose, what you want to learn about.

Kyle Case: Absolutely.

Michelle Graves: Its just fun.~

Kyle Case: Every time that a content provider or a podcaster releases new content, you will be notified and then you can easily assess that new stuff and enjoy it like you said Michelle. Any time that you want. It's really is pretty cool.

Michelle Graves: It's very cool.

Kyle Case: I like it. It's easy to subscribe an ad the active life to your list of your favorite podcast. All you have to is open up your podcast app on your iPhone, or the play music app on your android just do a search for the Huntsmen World Senior Games active life and when it comes up, hit that subscribe button. Every time we release a new episode, you will be notified. Then you can enjoy the show at your leisure on your own time, what again is the beauty of podcasting.

Michelle Graves: You know what one other thing that I love , is maybe a lot of our audience knows. When I really, I'm in the car for about only five minutes, that podcast will pause right where you are. Then its ready for picking up as soon as you have time to listen to that. You don't have to kind of like scroll and figure out where you are. I love that too.

Kyle Case: Some real advantages there anyway, once you transcribe and you listen to the show, be sure to give a rating and write a quick review. It really helps us spread the world and get the show in front of more people. Here is another thing that I think people need to be aware of another cool way to listen to the podcast and that is you can just ask your smart speaker. I just did this the other day or actually I spent a couple of weeks ago, but it works. If you have an amazon a lexer that sits on your desk or your counter top all you got to do is to ask her to play the Huntsman World Senior games active live podcast. She automatically plays the most recent episode.

Michelle Graves: It's amazing.

Kyle Case: It just starts, its amazing. If you have a google home device, or an apple home pad, same thing. Just ask it to play the show and before you know it, like we say, you will be in an active life heaven.

Michelle Graves: I hope so. I hope what we are doing helps a little bit. It's so fun and interesting topics that we try to talk about eight weeks.

Kyle Case: I hope so. I think the show is useful. I think it's interesting. We have some great guests. We have timely and relevant information that we share with people. Subscribe to the podcast today and you will insure yourself that you won't miss out on any of that amazing content.

Michelle Graves: Sounds great.

Kyle Case: With all of that being said Michelle, today I want to talk about what is the active life?

Michelle Graves: Okay, it's like a good idea to define the name of our show. Right?

Kyle Case: Yes and some of the things that we can do to really take advantage of and to live the active life we've been doing this show for a few years now and I think we've got a fairly good idea of some of the things that are out there. Some of the research that's been done and some of the activities that we all need to be engaged in to live an active healthy life and to live what we call the active life. We're going to get into some of those things. Are you ready?

Michelle Graves: Okay. I'm ready.

Kyle Case: Number one, this is one of the things that I think it's a great place to start when you're thinking about the active life. It's all about thinking. Positive thinking. Right?

Michelle Graves: Yes .

Kyle Case: We've all heard any number of times in our life and it's almost become a cliche about the power in positive thinking. Michelle what if it wasn't a cliché? What if there really was power in positive thinking? That'd be cool. Right?

Michelle Graves: Right. Especially pertaining to an active life because there some people feel negatively towards that.

Kyle Case: Absolutely.

Michelle Graves: You're right. In general what are the ramifications from being positive to negative? How and how does our brain respond to that ?

Kyle Case: The thing is and this is science-based. This isn't just like your mom tells you to smile when you're not feeling happy. This is science-based. They're actually finding that when we think positive thoughts it makes a difference in our lives. There's a study that was performed by Barbara Franklin. Franklin is a positive psychology researcher at the University of North Carolina. Her broaden and build theory suggests that just the act of thinking positive can broaden one's awareness and encourage novel varied and exploratory thoughts and actions where negative thoughts and emotions are quite limiting. Which I think that makes sense. I think there's an element of common sense in that.

Michelle Graves: Isn't that so true? We really keep ourselves from progressing a lot of times because we let negative thoughts, or emotions or weaknesses, insecurities whatever they are right get in the way of moving forward and having... we can say active life in the terms of exercise, or we can say active is just moving forward and really ...

Kyle Case: In a positive way.

Michelle Graves: Being control of your destiny and creating things that positively affect you. I really like that a lot.

Kyle Case: I do too. Not only is it just a likable theory but again science is showing that there are actual physical benefits to being optimistic and having optimism in your life and that being associated with positive health outcomes on physical health not just mental health but on physical health. They found that positive thinking can lower blood pressure. It can slow disease progression for certain kinds of cancer patients, and there's a wide variety of things that they're finding that positive thinking goes a long way. When your mom used to tell you fake it till you make it, she was probably on to something. I think that that's pretty cool and worth remembering.

Michelle Graves: I think it goes a long way. I really like that.

Kyle Case: Number two. This is one that we talk about regularly on the show. So regularly that it almost has become kind of a joke with Jeff and I but getting enough sleep. It's crucial. Right?

Michelle Graves: It's really a hot topic right now. It's interesting because we've always known it's important but it is really coming to light in the health industry right now. About the importance of just that one. It's pretty simple like right or it should be. Yes I know a lot of people have problems with it but if ... that's probably one of the easier fixes when you look at all the things that are detrimental to our health.

Kyle Case: We live in a society in a world that is so fast-paced and we've got so many distractions. Our lights are on and our phones are on and our TVs are on and all of that stuff is cutting into our sleep and it is affecting our health. Let me just share one or two quick things with you about getting enough sleep. One that I think most of us probably don't really think about but I thought was really interesting according to the National Highway excuse me the National Highway Traffic Safety Administration more than 100,000 accidents can be directly attributed to drowsy driving each year. A hundred thousand accidents that's in the same area as accidents that are attributed to alcohol. Drowsy driving creates as much havoc and as much damage and as many injuries and as many as much loss of life as drunk driving. Think about that.

Michelle Graves: And you think of drunk driving as a kind of a choice.

Kyle Case: Right.

Michelle Graves: You shouldn't have got in the car. You should have done that. You never think I'm too tired to drive.

Kyle Case: I am just too tired, because you just think I am tired but I'm just going to push through. Right?

Michelle Graves: Right.

Kyle Case: There have been studies that show a hundred thousand accidents every year can be attributed to drowsy driving. Number one from that standpoint alone, from a safety standpoint alone we need to be getting enough sleep. It goes way beyond that. According to The National Institute of Health, sleep plays an important role in your physical health as well sleep is involved in healing and repairing your heart and blood vessels. Chronic sleep deficiency seems to increase the risk of heart disease, kidney disease, high blood pressure, diabetes, and Stroke. There's another study that suggests that sleep helps restore the brain by flushing out toxins that build up during waking hours. They're finding that if we don't get enough sleep then those toxins stay in our brain and these are the type that the same toxins that they're finding very prevalent in Alzheimer's patients. They're making a connection between not getting enough sleep is leading to this kind of this epidemic of Alzheimer's. They're not coming right out and saying this is a hundred percent the cause but there's so much correlation there that they're saying it's really concerning.

Michelle Graves: Yes. I really like that and I've read a little bit about. I think it's really fascinating that our body is built up in with toxin. We know that they do that sleep is the way to rid the body off that.

Kyle Case: Isn't that interesting?

Michelle Graves: It's really interesting because it was almost like a badge of honor you know not so long ago for people to say well I only need four hours of sleep a night. I can work harder and stronger and smarter. When we're really finding that even if your body adapts to that it's really just not healthy and you need that cleansing period.

Kyle Case: On average they say that adult needs between 7 and 8 hrs of sleep a day. Let us be honest, most of us are not getting that.

Michelle Graves: Right. Its really true.

Kyle Case: Most of us are not getting that. Maybe even current company included, right. Its tough it seems like its tough. It shouldn't be but it is.

Michelle Graves: Yes I always feel like any thing over six hours is great but I know my body needs 7-8. Unfortunately we feel like it's a luxury that we cannot give ourselves but we really need to give ourselves.

Kyle Case: We got to do it. Number three is to cut the sugar. We hear so much about that, we know even if we don't act like we know, I think the sugar is detrimental to us.

Michelle Graves: This is another really hard topic. Sugar really is becoming the new drug.

Kyle Case: It really is. They found that it has a strong addictive property to it. Here are some of the things that they found. A diet that is heavy on the added sugars. Am talking about added sugar not necessarily talking about naturally occurring sugars.

Michelle Graves: Fruits, vegetables, diary, greens things that ...

Kyle Case: These are added sugars, could raise your risk of dying of heart disease. Even if you aren't overweight. The Germa International Medicine, that's an organization. They performed a 15 year study. This isn't an extensive study. A long study that they performed on added sugar and heart disease, and they found that, higher sugar rates led to higher disease rates. Now listen to this, cause this is significantly higher. Participants who got more than 25% of their calories from added sugars were more than twice as likely to die from heart disease than those who had diets that included less than 10% added sugars.

Michelle Graves: That's huge.

Kyle Case: Twice as likely to die of heart disease, that's a big deal.

Michelle Graves: When heart disease is one of the leading killers too in our nation.

Kyle Case: Yes, exactly. We're finding it's because of sugar, and heres the thing, sugary drinks are pretty much the biggest culprit.

Michelle Graves: Yes they are the leading source of added sugars in the American diet. Isn't that crazy?

Kyle Case: Eliminating those sugary drinks from our diet can go along way to helping us live and maintain the active life. I'm just going to tell a quick personal story. A couple of years ago, I had my 25 year high school class reunion. We had together, and I come from a small town, so there are not so many of us even under the best of circumstances. Right?

Michelle Graves: Like ten or ?

Kyle Case: Yes, about that. They were 32 kids in my graduating class. 10 is a pretty good percentage. We got together and there was a kid that was there that I honestly hadn't seen since we graduated from high school. He had missed the other reunions and he lives far away from me and so I never ran into him. We were acquaintances in school, not best buds but acquaintances. He was kind of... he was a little bit heavier in high school, but when I saw him, at the reunion he looked fantastic. He had slimed right down and he looked great. I complimented him on it. I said you're looking great, men how did you do it? And he said, after high school he kind of entered this phase where he didn't really didn't take care of himself and he ballooned to over 400 pounds. And he got worried, this is not the life that I want to live and so he went to his doctor. His doctor said, "I want you to keep a food journal." Which he did and he was very diligent because he kind of reached that point that, I got to do something about this.

Michelle Graves: Sure

Kyle Case: He kept the food journal and he brought it back after a month and as the doctor was going through it, he was like, "what you are eating isn't that abnormal. Its a little bit calorie rich but its not that abnormal. What about soda? What's your soda consumption?" Which apparently he hadn't kept in his journal for some reason. He ended up that he was working at a restaurant and one of the parks of working at the restaurant was free soda. He said I'm probably drinking a gallon of mountain dew a day because I just have a big old jug and I fill it up and I drink it and I fill it up and I drink it and I fill it up.

Michelle Graves: Lets just take that into perspective, because a 12 ounce can of soda, has 9 tea spoons of sugar. 9 teaspoons of sugar, added sugar ...

Kyle Case: Is a lot. That's a lot of added sugar.

Michelle Graves: Is the dietary recommendation that we should have total for the whole day. Drinking a gallon, that's an incredible amount of sugar.

Kyle Case: Obviously he was getting a lot but you know what Michelle, he isn't the only one that [crosstalk 00:16:45]

Michelle Graves: That's why I'm pointing out. The culprit are so many.

Kyle Case: The main thing that he did is that he cut the soda out of his diet. He started having some success and he started to exercise and he got into biking and like I said he looked fantastic. He looked great.

Michelle Graves: He had to do more than that, but if he just did that one thing, what a difference.

Kyle Case: It made a huge difference for him. We got to cut the sugar at least a little bit out of our diet.

Michelle Graves: We all need to cut the sugar.

Kyle Case: If we want to enjoy the active life, Right?

Michelle Graves: It leads to better brain health, cognitive thinking, there are so many benefits for doing that. I agree. Let's put that on our list.

Kyle Case: Number three that was cut sugar. Number four. Here's another one that goes right in those same lines and that is that we've got to eat more fruits and vegetables.

Michelle Graves: Yes we don't need a lot of colored foods in our diets.

Kyle Case: We don't, right. It's just generally speaking. Here's an this is another one it's a perfect example of we know what we're supposed to do but for the most part we're just not getting it done. Our mom's told us when we were kids we tell our own kids we tell our own grandkids you got to eat your fruits and vegetables but on an average day. I'm just talking about just going through your life. You wake up in the morning, you shower, you get ready to go, you jump in your car, you realize you didn't eat breakfast you stop at McDonald's on your way to work you grab a biscuit or a muffin or something there's no fruits or vegetables in that. You get to work you're busy you grab a Snickers bar about 11 o'clock because you're hungry, right?

Michelle Graves: Right.

Kyle Case: Then lunch comes along and once again you run over to the Burger King or to the burger place and you're eating a burger, fries there's no fruits or vegetables in that. Potatoes kind of. Then you get to dinner and you're tired so you order a pizza and again, there are no fruits and vegetables.

Michelle Graves: That's a really bad diet. I hope we are not quite that bad. I haven't answered that and you know what it is. My what works for me and it doesn't work for everyone is I and the guys you guys make fun of me but I drink Green sludge in the morning.

Kyle Case: She does drink Green sludge in the morning. It's true.

Michelle Graves: If you ... because that's exactly what happens. You get on with your day and you're too busy to think about it.

Kyle Case: It's true. So it's true.

Michelle Graves: I'm not saying that getting all of those nutrients at one point of the day is actually good good or better. It's not. It's not better or best but I feel like I've started the day out well because I know the rest of the day is going to fall apart.

Kyle Case: Yes. That's one way to go about it vegetables though are important. They've got all kinds of nutrients including potassium, vitamin A, vitamin C, just to name a few. They have dietary fiber that you get from vegetables. We just got to do it. We just kind of do it.

Michelle Graves: Saddle's always going to choose a candy bar over squash. we do need to do it, I agree.

Kyle Case: It's important. Get those fruits and vegetables. Number 5, this is another one that I think is has become a real hot topic and I think that it's important and it is resistance training. I think for most of us for a lot of us when we think of exercise the first thing that pops into our mind the visual of exercise is someone running down the street is that fair to say is that? What you think of that's what I think of.

Michelle Graves: I'm a cardio addict.

Kyle Case: Yes. There's nothing wrong with cardio. Let me just I want to be emphatic in emphasizing. Cardio is great. Cardio is fantastic. Rarely do most of us think of lifting weights or resistance training, when we think of exercise but there are so many benefits.

Michelle Graves: When for even for a cardio addict, like you want to be able to recruit those muscles to get up the hill. When you are lucking in that, you are going to feel it. Its going to show.

Kyle Case: Let me just define what resistance training is. Its simple basically another way of saying, exercising your muscles using an opposing force. And that opposing force can be things like dam bells or bar bells, they can be rubber bands, it can be a can of soup, it can be a gallon of milk, it can be whatever it is but we need to have resistance training in our life.They are finding that resistance training helps control so many things, including management of type 2 diabetes, by decreasing the viosterol fat and improving the insulin sensitivity. The department of exercise science at Quincy college, has found that resistance training might also enhance cardiovascular health, by reducing the resting blood pressure. And as ide from that using resistance training can help promote bone development. They found that bone can be strengthened by 1-3%, by using resistance training. And that's huge for an aging population, that is worried about falling.stronger muscles need less falls

Michelle Graves: Yes and I even feel that, in my mid life, you can't keep the same element of muscle tone as you could so easily back in your teens 20s, 30s like it really changes as you get older.

Kyle Case: Muscles do atrophy and you got to work them.

Michelle Graves: And bone density is very important for seniors.

Kyle Case: Absolutely. Resistance training, throw that into the mix, of the active life.

Michelle Graves: I try. Its hard.

Kyle Case: Heres the next one.interval training.but this one to me is really interesting because what they found with interval training, it kind of became very popular as a weight loss technique and it is quite effective. According to the studies they have done for weight loss but in addition to that they found that interval training, for some reasons actually, makes ourselves healthier. And in addition to making ourselves healthier, and this is really interesting and I think just important and fascinating especially for an aging population.for those who are interested or competing in the Huntsman world senior games. But the benefits of interval training were significantly greater for older people, than they were for younger other words if you had to choose, just one exercise as the only type of exercise that am going to do. It might be interval training, it might be your best bet.

Michelle Graves: And I like it.

Kyle Case: It makes your cells healthier, it makes your cells younger.

Michelle Graves: I think it helps clean those toxins out too, as they go hard and then rest, and go hard and then rest and its actually, great especially for our senior population. If you were running, you can run for 4 minutes, walk for two minutes. Its work and recovery, work and recovery which if there is better results from that then that's ideal to me.

Kyle Case: Yes, across the board, fantastic results. It helps your heart, it helps your muscles. But again, even down at that cellular level.they found that older people had just tremendously accelerated benefits in the mitochondria, the power houses of the cells.when they were doing interval training as opposed to other types of exercise. Definitely when you are out to consider.and Michelle that brings us to our last one. The number seven way to live the active life and that is to simply get involved and compete as an athlete at the Huntsman Worlds Senior Games.whe you are illegible.

Michelle Graves: Well we are advocate of that.we just love our job. Yes we do.

Kyle Case: But now is the time to get registered for the games as of this morning, we had over 6800 registered participants which is very high for the time of the year. It's going to be a fantastic event. Probably a record breaking year. Don't delay. Visit and register today, for your choice of one of 30 different sports. The 2018 dates for this years games are October 8th through the 20th and remember that you can tune in live, next and every Thursday at 5:30pm mountain time on AM 1450 or FM 93.1 for the Huntsmen Worlds Senior Games active life. And just as I said in the beginning of the show.

Kyle Case: Don't forget that you can also subscribe to our podcast, pretty much anywhere podcast are found. Including your iTunes, google, stitcher, we also found in tunes and spotify. You can add us to your list of favorite podcast by searching for the Huntsman Worlds Senior games active live. All you have to do is hit that subscribe button an then every time that we release a new episode, you will be notified. If you enjoy this show, give us a rating. Write a quick review that really helps us get the word out there. If you have an idea for a show or a question for us, don't be bashful send us an email Michelle it comes down to this, our inspirational thought for the day, are you ready for it?

Michelle Graves: Am ready.

Kyle Case: It comes from American writer, Ricky Rodgers she says, "strength doesn't come from what you can do, it comes from overcoming the things you once thought you couldn't."

Michelle Graves: Positive thinking.

Kyle Case: Until next Thursday, stay active.

Michelle Graves: Bye bye.