Wise & Well After 50 with coach Janice Marto

Wise & Well After 50 is your weekly guide to hormones, gut health, and healthy aging—without the confusion, fear, or frustration. Join host Janice Marto for simple science, real talk, and doable steps to feel energized, clear, and confident in your 50s, 60s, and beyond.

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  Wise & Well After 50 with coach Janice Marto

  Strong for Life: Why Muscle Matters More After 50

  Sep 19, 202620 min

  Strength, Independence & the Body You Want to Live In When you think about building muscle, what comes to mind? A gym? Heavy weights? Bodybuilding? Changing the way your body looks? For many of us, that's what strength training meant for years. But somewhere after 50, I think the conversation deserves to change. Because muscle isn't simply about how our bodies look. Muscle helps us keep living the lives we want to live. Think about all the ordinary things you do without giving them much thought. Getting out of a chair. Walking up stairs. Carrying groceries. Lifting a suitcase. Gardening. Getting down on the floor—and getting back up again. Traveling. Playing with grandchildren. Remaining independent. All of those things require some combination of strength, mobility, balance and physical capability. And that's why maintaining muscle becomes increasingly important as we grow older. Our Muscles Change With Age Age-related loss of muscle mass and strength is real, and more significant loss can contribute to a condition known as sarcopenia . But that doesn't mean our only option is to sit back and watch ourselves become weaker. Our bodies can still respond to resistance training as we grow older. We can challenge our muscles. We can become stronger. We can support physical function. And perhaps most importantly, we can give our bodies a reason to keep the strength we still need. Walking Is Wonderful—But It Isn't Everything I'm a big believer in walking. But walking and resistance training don't ask the same things of the body. Healthy movement after 50 isn't about choosing between cardio and strength. We need different types of movement for different reasons—including aerobic activity, strength training and activities that support balance. And strength training doesn't require an elaborate gym routine. Resistance can come from weights, machines, bands or your own body weight. The best program isn't necessarily the fanciest one. It's the one you'll actually do consistently. What Are You Training For? This may be the most important question in the entire conversation. Instead of asking: "How many calories did I burn?" or: "Will this make my body smaller?" try asking: "What am I training for?" Maybe you're training to travel. To hike. To garden. To lift your own suitcase. To remain independent. To get off the floor. To keep saying yes when an opportunity comes along. That's a very different reason to exercise. We're not punishing our bodies for what we ate. We're preparing our bodies for the lives we still want to live. Your One Small Thing Ask yourself: What do I want to keep being able to do ten years from now? Choose one thing. Then consider how maintaining or building strength today might help support that future. You don't have to overhaul your life. You don't have to become a gym person. And you don't need the perfect workout. Just begin where you are. Because the goal isn't to become the strongest woman in the room. It's to remain strong enough for the life you want to live. If today's conversation encouraged you, I'd love to invite you to continue exploring the science of healthy aging. I've created a complimentary guide called The Longevity Revolution: Scientific Protocols for Extended Health Span , where I share practical, evidence-based strategies that can help you support cellular health, improve vitality, and add life to your years. You can download your free copy by visiting: www.nourishwholeself.com Or simply click the link in today's episode description. Until our next conversation... Keep adding life to your years—not just years to your life. With gratitude, Janice Marto Functional Health & Integrative Nutrition Coach Wise & Well After 50 ❤️ RESOURCE MENTIONED IN THIS EPISODE Want to learn the 10 longevity habits that can help you age with strength, vitality, and confidence? Download my FREE guide: Longevity Revolution https://nourishwholeself.com/longevity_revolution_guide/ Stay Connected Click this link to learn more about the Everlasting Vitality ~ Age Defying Program: https://nourishwholeself.com/everlasting_vitality_program/ Join my Facebook group, Wise & Well After 50 https://www.facebook.com/groups/NourishYouself Book a complimentary 30-minute Discovery Call https://nourishwholeself.practicebetter.io/#/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278 Website https://nourishwholeself.com Instagram https://www.instagram.com/janicemarto/

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  Wise & Well After 50 with coach Janice Marto

  Can You Influence Your Age? What Biological Age Can - and Can't - Tell Us

  Sep 4, 202617 min

  Have you ever wondered whether the number of candles on your birthday cake tells the whole story about how you're aging? I certainly have. In fact, this conversation became especially personal for me because my own biological-age assessment currently comes back 14 years younger than my chronological age. Was I happy to see that number? Absolutely. But it also made me curious. What does biological age actually mean? Is my body really 14 years younger? Can the way we eat, move, sleep and live influence the way our bodies age? And should getting a "younger" biological-age number even be the goal? That's where our conversation begins. Chronological Age Is Only One Number Your chronological age is simply how many years you've been alive. Biological age is different. Researchers are developing various ways of estimating aspects of biological aging using information such as blood biomarkers, proteins, physiological measures, and patterns of DNA methylation. But there's an important distinction: There isn't one universally accepted biological-age test. Different biological-aging clocks measure different things and don't necessarily produce the same result. That's why a biological-age result can be interesting information—but it shouldn't be viewed as a definitive measurement of how "old" your body truly is. Can We Influence How We Age? This is where the conversation becomes much more hopeful. We can't control aging. But the choices we make throughout our lives can influence many of the factors associated with our health as we grow older. Movement. Strength. Nutrition. Sleep. Metabolic health. Stress recovery. Relationships and connection. Preventive healthcare. And the everyday habits we repeat over time. None of these gives us complete control over aging or guarantees that we won't experience illness. But they give us opportunities to participate in our health. And that's a distinction I want us to remember: Participate. Don't control. A Better Question Instead of asking: "How can I make my biological age younger?" perhaps we should ask: "How well is my body supporting the life I want to live?" Can you move well? Do you have strength? Can you do the things you enjoy? Are you staying engaged with your life? Are you caring for your body in ways that support your future? Those questions bring us right back to health span. Because the goal isn't simply accumulating more years. It's having as much health, vitality and independence as possible within those years. Your One Small Thing This week, instead of trying to become "younger," ask yourself: What can I do today that supports the way I want to live tomorrow? Maybe it's taking a walk. Maybe it's going to bed earlier. Maybe it's preparing a nourishing meal. Maybe it's calling someone you love. Or maybe it's picking up a weight. And that's exactly where our next conversation is going. Muscle and strength after 50. Before we say goodbye today, I want to share something with you. On September 14, I'm beginning a new four-week Everlasting Vitality group, and this time I'm inviting just 20 women to join me. If you've been enjoying our conversations but find yourself thinking, "Janice, I understand what you're saying... I just need some help putting it all into practice," this may be the next step for you. For four weeks, we'll work together on nutrition, cellular health, stress, sleep, movement, and the everyday habits that support healthy aging. You'll also have two private Breakthrough Conversations with me so we can talk about you—where you are, what you're struggling with, and where you'd like to go. There's no pressure. But if something inside you is saying, "I think I'm ready," I'd love for you to take a look. You'll find the link to Everlasting Vitality in today's companion notes. Maybe I'll be saving one of those 20 seats for you. Click here to learn more: https://nourishwholeself.com/everlasting_vitality_program/ And if today's conversation made you think of another woman who's wondering how she wants to age, send this episode to her. Maybe this is a conversation she needs too. Until next week, take good care of yourself. And remember... Your future is worth caring for. I'll talk to you soon. With gratitude, Janice Marto Functional Health & Integrative Nutrition Coach Wise & Well After 50 ❤️ RESOURCE MENTIONED IN THIS EPISODE Explore Everlasting Vitality, my private four-week healthy aging journey beginning September 14. Limited to 20 women so I can provide personal guidance and support. Click here to learn more: https://nourishwholeself.com/everlasting_vitality_program/ Want to learn the 10 longevity habits that can help you age with strength, vitality, and confidence? Download my FREE guide: Longevity Revolution https://nourishwholeself.com/longevity_revolution_guide/ Stay Connected Book a complimentary 30-minute Breakthrough Call https://nourishwholeself.practicebetter.io/#/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278 Website https://nourishwholeself.com Instagram https://www.instagram.com/janicemarto/

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  Wise & Well After 50 with coach Janice Marto

  Your Cells Are Aging Too: The Tiny Changes That Can Make a Big Difference

  Aug 28, 202618 min

  Last Tuesday, we started a conversation about health span. Not simply how many years we might live... but how well we want to live them. And that left me thinking about something. If we want more healthy, active years ahead of us, what's actually happening inside our bodies as we get older? And I mean way inside. Down at the level of our cells. Now, before you think... "Janice, please don't turn this into biology class..." I promise I won't. Because you don't need to understand every cellular pathway in your body to take good care of yourself. What I really want you to understand is something much simpler: Your ordinary choices matter. The walk you take. The food you put on your plate. The way you use your muscles. The sleep you get. The stress you're carrying—and the ways you help yourself recover from it. These everyday things become part of the environment in which your body functions. And that's where healthy aging becomes really interesting. Participate. Don't Control. I don't believe we need to spend our lives trying to control aging. We couldn't even if we wanted to. Our genetics matter. Our health history matters. Our environment and circumstances matter. There are simply things we cannot control. But we can participate in how we care for ourselves. I love that distinction. Participate. Not control. Because I don't want longevity to become another full-time job for women. Track this. Measure that. Optimize everything. Buy another supplement. Follow another complicated routine. No thank you. I'd rather understand enough about my body to make thoughtful choices... and then go live my life. Those Famous Mitochondria Yes, we're talking about mitochondria too. They're often called the "powerhouses" of our cells because of the important role they play in producing usable energy. Mitochondrial function changes with age, but that doesn't mean every tired afternoon is a mitochondrial problem. Persistent fatigue can have many possible causes and deserves appropriate medical evaluation. What I want us thinking about instead is how the basics—movement, nourishment, sleep and other healthy lifestyle habits—help support the systems our bodies rely upon. And one of those basics deserves much more attention: Muscle. When we challenge our muscles appropriately, we're giving our bodies a reason to adapt. I like thinking of strength training as sending the body a message: "I still need this strength." We're not exercising to punish ourselves for something we ate. We're building bodies capable of carrying us into the future. That's a very different relationship with movement. And we'll talk much more about that next Tuesday. Let's Make Oxidative Stress Less Scary We also hear a lot about oxidative stress in longevity conversations. Oxidation is part of normal biology. Our bodies also have antioxidant defense systems that help maintain balance. Rather than becoming obsessed with eliminating oxidation or finding one magical antioxidant, I'd rather focus on an overall nourishing dietary pattern. Vegetables. Fruit. Beans and legumes. Nuts. Seeds. Herbs and spices. Healthy fats. Quality protein. A variety of minimally processed foods. Not because blueberries are going to make us immortal. But because healthy dietary patterns matter. Instead of searching for the perfect longevity food, ask: "Where's the nourishment?" That's a much easier way to live. And What About Inflammation? Inflammation isn't inherently bad. It's part of the body's normal protective response. What becomes more concerning is persistent, low-grade inflammation, which is associated with many age-related health conditions. And once again, we come back to familiar things. Movement. Nourishing food. Sleep. Stress recovery. Avoiding smoking. Social connection. Appropriate medical care. Have you noticed how often healthy aging brings us back to the fundamentals? That's actually encouraging. We don't necessarily need another complicated health hack. Sometimes we need to return to what matters. Healthy Aging Should Make Life Richer This may be one of my favorite thoughts from our conversation. Food shouldn't become another thing we're afraid of. Movement shouldn't be punishment. Sleep shouldn't become another score we're failing. And healthy aging shouldn't require us to spend every waking minute trying to optimize ourselves. Because what's the point of spending our entire lives trying to live longer... if we're too busy working on longevity to enjoy being alive? Healthy aging should make our lives richer—not smaller. Your One Small Thing So this week, I'm not giving you a giant wellness checklist. Choose one thing. Maybe it's a ten-minute walk after dinner. Maybe it's protein at breakfast. Maybe it's two appropriate strength sessions. Maybe it's going to bed thirty minutes earlier. Maybe it's adding another vegetable to dinner. Maybe it's five quiet minutes before the world starts asking things of you. And instead of saying: "I should be doing this..." try: "This is one way I'm caring for my future." That's enough. Because health isn't built in one perfect day. It's built through patterns. And patterns are created one ordinary day at a time. Ready to Take the Next Step? If today's conversation has you thinking differently about the way you want to age, I've created something for you. The Longevity Revolution is my complimentary guide to understanding health span and the everyday nutrition and lifestyle habits that can help support a healthier future. No chasing youth. No impossible wellness routines. Just practical ways to begin caring for the years ahead. You can download your free copy: https://nourishwholeself.com/longevity_revolution_guide/ And if you're thinking, "Janice, I'm ready to do more than learn about this. I'd like help actually putting it into practice," I'd love to invite you to explore Everlasting Vitality, my private four-week healthy aging journey beginning September 14. Limited to 20 women so I can provide personal guidance and support. Click here to learn more: https://nourishwholeself.com/everlasting_vitality_program/ With gratitude, Janice Marto Functional Health & Integrative Nutrition Coach Wise & Well After 50 ❤️ RESOURCE MENTIONED IN THIS EPISODE Want to learn the 10 longevity habits that can help you age with strength, vitality, and confidence? Download my FREE guide: Longevity Revolution https://nourishwholeself.com/longevity_revolution_guide/ Click this link to learn more about the Everlasting Vitality Program: https://nourishwholeself.com/everlasting_vitality_program/ Stay Connected Join my Facebook group, Wise & Well After 50 https://www.facebook.com/groups/NourishYouself Book a complimentary 30-minute Breakthrough Call https://nourishwholeself.practicebetter.io/#/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278 Website https://nourishwholeself.com Instagram https://www.instagram.com/janicemarto/

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  Wise & Well After 50 with coach Janice Marto

  Adding Life to Your Years - Not Just Years to Your Life

  Aug 19, 202622 min

  What Is Health Span? Why Living Better Matters More Than Living Longer What do you picture when you think about living a long life? More birthdays? More candles on the cake? A bigger number? I've been thinking about this quite a bit, and I've realized that simply adding years isn't what matters most to me. I want those years to feel like living. I want the energy to enjoy an ordinary Tuesday. The strength to take a walk, travel, carry my groceries, spend time with people I love, and continue saying yes to the experiences that make life meaningful. And I'm guessing you probably want something similar. That's why we're beginning Season 3 of Wise & Well After 50 with a conversation about health span. Your lifespan describes how long you live. Your health span is about the years you spend living with health, function, independence, and quality of life. And that difference completely changes the conversation about aging. Healthy aging isn't about chasing youth or trying to turn back the clock. It's about asking: How do I want to feel in the years ahead—and what can I begin doing today to support that future? In this conversation, we're talking about the everyday things that influence how we age: nourishing food, movement, maintaining muscle and strength, restorative sleep, managing stress, staying connected, and creating a life that gives us reasons to keep participating fully. None of this requires perfection. And none of it means we can control everything about our future health. Genetics, environment, circumstances, access to care, and sometimes plain old luck all play a role. But our daily choices matter, too. And that's where I find so much hope. Because healthy aging isn't one enormous decision we make someday. It's built through the small things we do repeatedly. The walk. The nourishing meal. The strength workout. Going to bed instead of scrolling for another hour. Calling a friend. Managing the stress we've been carrying. Making the appointment we've been putting off. Choosing to care for ourselves today because the woman we'll be five or ten years from now is worth caring for. If you've ever wondered whether it's too late to make meaningful changes, I hope this conversation gives you a different way of thinking about your future. We're not trying to become younger. We're creating the healthiest future we can with the life we have today. And we're going to do it together—one conversation at a time. Continue the Conversation If this episode encouraged you, think of one woman who might need to hear it too and send it her way. And if you're ready to explore healthy aging a little more deeply, download my complimentary guide, Longevity Revolution: Unlock Your Body's Hidden Potential for Extended Health Span. You can download your free copy: https://nourishwholeself.com/longevity_revolution_guide/ And if you're thinking, "Janice, I'm ready to do more than learn about this. I'd like help actually putting it into practice," I'd love to invite you to explore Everlasting Vitality, my private four-week healthy aging journey beginning September 14. Limited to 20 women so I can provide personal guidance and support. LEARN ABOUT EVERLASTING VITALITY With gratitude, Janice Marto Functional Health & Integrative Nutrition Coach Wise & Well After 50 ❤️ RESOURCE MENTIONED IN THIS EPISODE Want to learn the 10 longevity habits that can help you age with strength, vitality, and confidence? Download my FREE guide: Longevity Revolution https://nourishwholeself.com/longevity_revolution_guide/ Stay Connected Click this link to learn more about the Everlasting Vitality Program: https://nourishwholeself.com/everlasting_vitality_program/ Join my Facebook group, Wise & Well After 50 https://www.facebook.com/groups/NourishYouself Book a complimentary 30-minute Breakthrough Call https://nourishwholeself.practicebetter.io/#/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278 Website https://nourishwholeself.com Instagram https://www.instagram.com/janicemarto/

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  Wise & Well After 50 with coach Janice Marto

  Bone Health After 50: Protecting Your Strength, Independence & Longevity

  Aug 11, 202618 min

  Bone Health After 50: Protecting Your Strength, Independence & Longevity Healthy bones are about so much more than preventing fractures—they're about protecting the life you want to live. When was the last time you thought about your bones? If you're like most women, probably not recently. We tend to think about our heart, our weight, our cholesterol, our hormones, or maybe our energy levels. Our bones quietly support us every single day without asking for much attention. Until one day, they do. Maybe your healthcare provider recommends a bone density scan. Perhaps a friend shares that she's been diagnosed with osteopenia, or someone you love experiences a fall that changes everything. Suddenly, bone health feels much more personal. That was the heart of today's conversation. Not fear. Not statistics. Not another reminder that we're getting older. Instead, I hope you came away with something much more important: The realization that your daily choices matter. Your bones are living tissue. They are constantly changing, adapting, and responding to the way you nourish your body and move through your life. While we can't stop the passage of time, we can absolutely support our bodies in remarkable ways. I find that incredibly encouraging. It's About More Than Bone Density When we hear words like osteopenia or osteoporosis, it's easy to immediately think about fragile bones or broken hips. But I'd like to gently reframe the conversation. Strong bones help protect something much bigger. They help protect your independence. They allow you to confidently carry groceries into the house, lift a grandchild into your arms, enjoy long walks with a friend, travel to places you've always dreamed of visiting, work in your garden, dance at a family wedding, or simply move through everyday life with confidence. That's why bone health deserves our attention. Not because we fear getting older. Because we want to continue living fully. Why Menopause Changes the Conversation One of the questions I hear most often is, "Why does everything seem to change after menopause?" The answer, in part, has to do with estrogen. For many years, estrogen quietly helps maintain the delicate balance between breaking down old bone and building new bone. As estrogen naturally declines during menopause, that balance begins to shift, and bone loss can happen more quickly. Knowing this isn't meant to create worry. It's meant to empower you. Because understanding what is happening inside your body allows you to make informed choices that support your health moving forward. Your Bones Are Listening One of my favorite thoughts from today's conversation is this: Your bones respond to the life you live. Every time you go for a walk... Every time you lift a weight... Every time you challenge your muscles... Every time you nourish your body with wholesome food... You're sending your body a message that says, "Stay strong. I still need you." Isn't that a beautiful way to think about movement? Exercise isn't punishment. It's an investment in your future. Beyond Calcium Most of us grew up believing healthy bones were all about drinking enough milk and getting plenty of calcium. Calcium certainly plays an important role—but it isn't the whole story. Healthy bones rely on an entire team working together. Protein provides the building blocks for bone. Vitamin D helps the body absorb calcium. Magnesium supports healthy bone structure. Vitamin K2 helps guide calcium where it's needed most. Colorful fruits and vegetables provide antioxidants and plant compounds that support overall health and healthy aging. Rather than focusing on one nutrient, think about nourishing your whole body with a variety of wholesome foods. Healthy bones thrive when the whole body is well nourished. Small Choices Add Up One of the beautiful things about healthy aging is that it doesn't usually depend on one dramatic decision. It's built through hundreds of small choices made over time. Taking a daily walk. Preparing a protein-rich meal. Strength training a few times each week. Getting enough restorative sleep. Managing stress. Protecting your balance. These habits may seem ordinary, but together they create a strong foundation for the future. Your Gentle Challenge This Week As you think about today's conversation, I'd love to invite you to choose one simple action that supports your bone health this week. Maybe it's scheduling two strength-training sessions. Maybe it's adding a protein-rich breakfast to your morning routine. Perhaps it's taking a walk after dinner or making an appointment to discuss a bone density screening with your healthcare provider. Remember... Healthy aging isn't about perfection. It's about consistency. One small step really does matter. Continue the Conversation If today's conversation encouraged you, I'd love to invite you to continue exploring the science of healthy aging. I've created a complimentary guide called The Longevity Revolution: Scientific Protocols for Extended Health Span, where I share practical, evidence-based strategies that can help you support cellular health, improve vitality, and add life to your years. You can download your free copy by visiting: www.nourishwholeself.com Or simply click the link in today's episode description. A Quiet Moment As you go through your week, I hope you'll remember that your bones have been faithfully supporting you for decades. Perhaps today is a wonderful day to return the favor. Take a walk. Lift something a little heavier than you did last week. Prepare a nourishing meal. Step outside and enjoy the sunshine. Not because you're trying to stop aging... But because you're creating a future you're excited to live into. Until our next conversation... Keep adding life to your years—not just years to your life. With gratitude, Janice Marto Functional Health & Integrative Nutrition Coach Wise & Well After 50 ❤️ RESOURCE MENTIONED IN THIS EPISODE Want to learn the 10 longevity habits that can help you age with strength, vitality, and confidence? Download my FREE guide: Longevity Revolution https://nourishwholeself.com/longevity_revolution_guide/ Stay Connected Click this link to learn more about the Everlasting Vitality ~ Age Defying Program: https://nourishwholeself.com/everlasting_vitality_program/ Join my Facebook group, Wise & Well After 50 https://www.facebook.com/groups/NourishYouself Book a complimentary 30-minute Discovery Call https://nourishwholeself.practicebetter.io/#/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278 Website https://nourishwholeself.com Instagram https://www.instagram.com/janicemarto/

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