Podcast 523: Aging Is Optional – Lifestyle Shapes Longevity

MARTIN: Greetings everyone. Martin Pytela here for Life Enthusiast podcast and with me today Claire Cavalieri. Welcome Claire.

CLAIRE: Hi Martin. Thanks for having me. I'm so pleased to be with you today.

MARTIN: Sure thing. You know the world as we know it has two types of people, the ones who do something about their health, the others who don't, right? And the difference is that the power to make a change is within our hands, and I feel that people like you are well-equipped to offer guidance to those who want to make a change. Would you agree?

CLAIRE: Absolutely. The thing is, so many people don't realize that they do have the power to control their health. They think that as they age they are just at the mercy of fate. And that they're just going to get old and eventually die. And that their body is going to decline and they'll get some sort of disease that is going to cause their death. But that is not the case whatsoever.

MARTIN: Right.

CLAIRE: We have complete control. I would say in most cases we have complete control. Some people may have some genetic predisposition that might influence their health a little bit. But by and large we have control over the future of our health.

MARTIN: Indeed. So, how did you actually come to know this? How did you get here? Let's hear a bit of the story of Claire.

CLAIRE: How did I get here? Well, I grew up in an Italian American family and my mother cooked very healthy meals, which I didn't realize at the time would be considered the Mediterranean diet. She always cooked well-rounded meals which included vegetables. We had a lot of fish. Of course we were Catholic. So at that time it was always fish on Fridays. That rule does, I think the pope did away with that rule a long time ago, but that was the case when I was growing up in the 60s.

MARTIN: Yeah. And you know, I think it was a mistake that they did away with it.

CLAIRE: Well, it did cause people to eat fish. I can tell you that because we did it a long time and it did force me to eat fish, and so I did acquire a taste for it. But my mother cooked well-rounded meals, and even though we were Italian, my mother rarely cooked pasta. I know people just assume that if you're Italian you're going to eat pasta, but we did not eat pasta very often at all, which I'm sorry we didn't, because I love pasta. But anyway, she did cook well-rounded meals. And that's how I acquired a taste for everything. We ate everything. And my dad was the type that forced us to eat everything on our plate. And that was good, looking back on it, that was good because we had to taste everything and eat everything. And I'm really grateful that that's the way we were raised. I grew up in the beautiful state of Michigan, which is called the Great Lakes State. It's surrounded by five big lakes, and we had the four seasons, so we were always outdoors, appreciating nature and doing some sort of athletic activity, whether it was golf, tennis or swimming, or some sort of skiing, snow skiing, cross-country skiing, water skiing, walking, hiking, jogging. We were always outdoors and, 

MARTIN: Sounds like you were rich.

CLAIRE: Well, we were not rich, but my parents enjoyed doing things. And we did things as a family, especially up north in Michigan, where it was more natural and really took advantage of more of a rural environment. We lived in the Detroit area which was a big city, and so we would go up north a lot and or as much as we could and appreciate the Four Seasons there. So, as I grew older and turned into an adult, I realized that my lifestyle sort of became like I was a health nut. I loved healthy food, and I loved moving my body and doing physical activity. So when I thought about what I would do with my life and my future, I thought this is who I am, and this is how I live. So what can I do to contribute to society? And this I felt was my gift. I felt that my gift was showing people how to live a healthy lifestyle, which can help them live a better quality of life, which will make them live longer. So that's how I got here.

MARTIN: Before you became a health coach, did you hold a profession of any sort?

CLAIRE: Oh, yeah. I got a degree in business from Michigan State, and I was a teacher for a while, and then when I started having children, I wanted to stay home with them. So, I went back to school and I learned how to become a professional photographer, which I had a passion for. So, I started a business that I could do at home. So, I was a professional photographer for 25 years off and on, and I still love that. It's my passion. But then when they left the nest, I really wanted to do something more with my life and I realized, okay, what is it that I'm really passionate about? Photography is not lucrative at all. Even though it was my passion, I wanted to really give to people something that they could grow, something that people could improve their lives with. And I knew that my lifestyle was something that they could improve their lives with. So I turned it into, I got certified in wellness and now I'm coaching.

MARTIN: Yeah, good idea. I see that you offer several programs in that sort of formalized way, right?

CLAIRE: Yes, I do.

MARTIN: Okay. So, let's just dive into the reason, how, or why. Do you want to talk about how you do it or do you want to talk about what drives people into needing to do it? 

CLAIRE: Ask me anything in the world of wellness or longevity, and let's go down that path first. 

MARTIN: Yeah, I don't know. I kind of go back and forth between do we need to go over the basics again or not? And I keep thinking well maybe we do because people don't hear it enough, right?

CLAIRE: I think we do. 

MARTIN: Let's start with this. Okay, in the mainstream, the pharmaceutical companies keep beating the drum of everything's a genetic problem. You are born with certain genes. We have discovered the genome. We have taken it apart. Everything is that we are going to develop a mRNA vaccine for everything, says Larry Ellison. To which I say, Bah Humbug. What do you say?

CLAIRE: Okay, this is what I say. I say, there are certain people who may inherit from their parents or an ancestor a genetic predisposition for a disease. Let's say for example, it's diabetes but that does not mean they're going to get that disease, and people have a 10 to 20% chance of getting the disease, but they have a greater percentage of avoiding the disease because the gene is like an on-off switch, and you can control whether it's on or off by your lifestyle choices. And your lifestyle choices mean things like your diet, your exercise, your sleep, your stress levels, the beverages that you can buy. So in the case of the example I gave diabetes, so, you want to make sure that your diet your diet is low in sugar and you're eating healthy nutrients, you're exercising frequently, and you're getting restful sleep every night and of course, low stress. So if you're leading that lifestyle on a regular basis, chances are you will not get diabetes if you're keeping a healthy weight. And so you're keeping that genetic predisposition for diabetes turned off. And therefore, you're highly likely to not ever get diabetes. And if you don't ever get it, then you are going to lead a longer, healthier life.

MARTIN: Indeed. And the word epigenetics comes up, right?

CLAIRE: Yes. Epigenetics is the word that's used, that's the scientific word for keeping the switch turned off by using lifestyle choices.

MARTIN: Yeah. Gosh, this has been out for at least 20 years. I think it was 2005 that I was listening to some lectures. Oh gosh, what's that word? I'm trying to think of the guy. 

CLAIRE: Dr Joe Dispenza talks about it a lot. 

MARTIN: Yeah. Dispenza.

CLARE: Yeah. Dr. Lipton talks about it a lot.

CLAIRE: Yeah. Bruce Lipton.

MARTIN: That was the guy that I was listening to back when and I thought, "Yes, Bruce, you're singing from my song book."

CLAIRE: Yeah. 

MARTIN: Right on.

CLAIRE: So, I want people to not be afraid if somehow one of their parents or both of their parents has a disease, they should not just automatically assume that they're going to get that disease.

MARTIN: Yeah. I keep thinking that the genetic so-called “genetic diabetes runs in my family.” Well, cooking a certain diet runs in your family. If your grandmother taught your mother, who taught you to cook something, and it's genetically inappropriate for you, you're going to have that illness not because your genes are bad, but because you're eating the wrong stuff.

CLAIRE: Perfect example. Yeah. 

MARTIN: Yeah. All right. So, genetics A) what else comes into this?

CLAIRE: Well, I sort of have.

MARTIN: Yeah, let me ask a better question.

CLAIRE: Yeah, go ahead. 

MARTIN: So, aging, we are all affected. We all are all pre-programmed for getting older. We are getting older. And that the research about genetics talks about the telomeres and it talks about how we become senescent with time. But is it set or is it again much like this genetics-epigenetics an issue that we have a control over?

CLAIRE: As I mentioned earlier, I believe that we have a great deal of control over it. And I think it's because of our lifestyle choices and our environment. And I have my own formula for improving our quality of life, therefore our life expectancy. And it's pretty simple. It's just four things, in my opinion. I mean, it could be a lot more things, but just to simplify it, four things. 

Number one, eating a very nutrient-dense way of eating. I don't want to use the word diet because people kind of freak out when they hear it. It's not about weight loss. It's eating nutrient-dense foods. And that would include a lot of plant food, vegetables and fruits. And then heavy on the proteins, especially as you age. And that would include wild caught seafood, pasture-raised poultry, some red meats, but not as frequently. And then some whole grains, of course, we need a lot of fiber. So, whole grains like quinoa, oats, buckwheat. I avoid wheat. That's a personal choice, but if it's going to be wheat, use whole grain wheat. I don't eat wheat myself. And then legumes like different kinds of beans and lentils and then nuts and seeds are also very healthy. So number one is to eat nutritious foods.

MARTIN: Yeah. Nutrient density of course, right? Calorie-rich, nutrient poor. That's the industrial diet that has been producing the rising rates of obesity and diabetes and high blood pressure and all that other aging business. So logically, if you do the opposite of that, which you just described, you have to have a better outcome than that.

CLAIRE: Yeah. And do it consistently. And secondly is a consistent exercise routine. And that doesn't mean you have to go to the gym. It could just mean brisk walking every day, a couple miles a day. Or it could be cycling, it could be swimming, it could even be gardening, but some sort of movement.

MARTIN: Gosh, I thought you'd mention dancing.

CLAIRE: Oh well, yeah, dancing.

MARTIN: How about that?

CLAIRE: Definitely. That is a lot of,

MARTIN: You get to move, you get to touch, you get to communicate, you get to enjoy human company.

CLAIRE: Yeah, I mean, I'm all about that. Dancing is so good and it's something you can do your entire life. So definitely for 30 minutes, some sort of aerobic activity, and then of course, some sort of strength training a couple days a week to strengthen our muscles. And some stability, balancing.

MARTIN: You mean like Pilates, yoga type of thing?

CLAIRE: Yoga is very good. Pilates is good. So is Tai Chi. Tai Chi.

MARTIN: Oh yeah. dynamic movement, right?

CLAIRE: Yeah.Because as we get older, we get a little more frail into our 70s and 80s. So, we want to have better balance to avoid falling or if we were to fall, we could hopefully catch ourselves. Because once we break a femur or a hipbone, we are more prone to a second fall. And there's even statistics that show 33% of people who break a femur or a hipbone die within a year thereafter.

MARTIN: Yes. So, of course, you lose mobility. You start, what's the word? The lymphatic system starts over, I'm struggling for the word, but as soon as you stop moving, walking, moving the lymph, it just becomes toxic and oxygen levels go down and,

CLAIRE: Yeah it's all bad news. So just, I mean, even if you can for example, let's say you're brushing your teeth, stand on one foot. And then the next day stand on the other foot. Just try balancing. Play a little game with yourself.

MARTIN: Yeah. Challenge, I guess it would be the core strength, right? It's the core stability.

CLAIRE: Yes. The third thing,

MARTIN: That should mean walking on uneven ground.

CLAIRE: That's good too. Yeah, that’s good. You can do that. Go hiking. You'll find uneven ground. Sleeping. Sleeping is something that people often don't prioritize, but sleeping is so critical to our health. So prioritizing health and getting 7 to 9 hours of sleep per night. That is when our repair and regeneration goes on. So definitely make sure that you're getting restful sleep, uninterrupted sleep every night. 

And then the fourth thing in my longevity formula is relaxation. Try to take one hour a day and do something that you find relaxing and enjoyable. It could be meditation, playing an instrument, listening to some nice music, taking a nap, taking a bath, having a conversation with a friend, and cooking, anything that you find enjoyable. Try to reserve one hour a day to just chill out and de-stress. So, that's my formula for longevity. 

MARTIN: I would want to add into it.

CLAIRE: Yes.

MARTIN: I would add into it the cuddling.

CLAIRE: Oh, I love that. Yes. If you have something to cuddle with or someone,

MARTIN: Well, skin to skin contact is an awesome thing.

MARTIN: Yes, it's one of my favorite things. Yeah, we could add a lot of other things to the list. We could make it a longer list. I tried to keep it short so people can remember it.

MARTIN: Okay. Well, all right. Eat nutrient-dense. Move around. Sleep well.

CLAIRE: And relaxation. I mean, cuddling is definitely going to relax you. 

MARTIN: Yeah, that's exactly that.

CLAIRE: Yeah.

MARTIN: All right. Swim, bike. All right. Take the whole thing. So, you help people put it together, right?

CLAIRE: Yes. I mean, if people come to me, that's certainly something I am going to work with them on. In my signature program, which is my breakthrough wellness program, I do something called future visioning. I have them look into their future. Let's say they come to me and are in their 50s.

MARTIN: Yeah.

CLAIRE: And naturally,  they're concerned about their health. But I do something that has them look into their future decades down the road. Let's say when they're 80. And I ask them, "What do you want to feel like? Who do you want to be? What kind of health do you want when you're 80? What do you want to be doing when you're 80?" People never seem to think about their future that far out. But it's important to look down the road because then we can plan for it. So let's say you want to feel healthy when you're 80 and you want to be in shape to travel on a train through Europe and carry your own bags. Okay. Well, you've got to prepare for that. 

MARTIN: You're gonna you're going to have to be running around with a 40 pound piece of luggage.

CLAIRE: Yes. And you want to be able to carry it up. If anybody's been on a train in Europe you know, you have to carry it up steps by yourself. You have to get on the train, and then you have to lift it up and put it in the rack above you. That is not easy. So we set a plan today to get you in the shape that you need to be 30 years from now. So that means we have to figure out an exercise plan that would include some strength training, some stability, because carrying it upstairs with a bag requires balance, and we need to set up a diet plan so that you are healthy and avoid diseases so you can go on that trip when you are 80. So this is called future visioning, and this is what's included in my signature wellness program.

MARTIN: Awesome. Yeah. Playing with grandchildren or great grandchildren should be something you 

CLAIRE: Absolutely. That's another one. This was just an example.

MARTIN: Well, what I'm trying to get at is my grandsons, presently three and five years old are getting heavier. They automatically demand greater fitness for me as we go.

CLAIRE: Yeah. And that is a good example. So, people who need to pick up children out of a crib or off the floor need to do some strength training so they can do that so they don't injure themselves.

MARTIN: Right on. Yeah, that's a good thing. The future vision, make a plan and then execute. Have a coach because you need a coach, or you need somebody as an accountability buddy. Somebody's going to hold you to it. Never mind that you told me that you're going to do it every day. Call me and tell me you did it.

CLAIRE: Absolutely. And get some encouragement along the way.

MARTIN: Right on. Do you have some stories you could share about how you've worked with someone, how it's worked out, how things are out there?

CLAIRE: Oh gosh. Let me think. I've worked with people who have struggled with weight loss, who've tried all those well-known weight loss programs and weren't successful and then came to me and all I did was put them on a nutritious eating plan with not really weight loss in mind, but just eating healthy and then some form of exercise that they enjoyed and then the result was losing weight over time. 

MARTIN: Of course. 

CLAIRE: It wasn't, the goal wasn't so much, let's lose 10 pounds by such and such a date. It was just changing their lifestyle.

MARTIN: Yeah. The crash diets like in 3 months I have to fit into size six dress for my granddaughter's wedding or for my daughter's wedding. That's just a recipe for a disaster. 

CLAIRE: Another client I can think of who came to me with insomnia. Insomnia is a big problem out there. People who have had a long history of bad sleeping habits.

MARTIN: Yep.

CLAIRE: And can't sleep more than four or five hours a night, and they are constantly fatigued.

So I worked with him for quite a while to reestablish healthy sleeping habits so he could sleep longer, more restful hours and that takes time. But that was successful.

MARTIN: Yeah. Especially older people, we get set in habits and old dogs, new tricks. It is time to help people reprogram.

CLAIRE: Yeah. Because if you don't sleep for more than six hours a night, the system, your immune system gets eroded and you're more prone to illness and diseases, right? So, we want to strive for at least seven hours of sleep per night.

MARTIN: Yeah. Aging is faster when you are not repairing well enough.

CLAIRE: Exactly. And you feel so much better. You don't even realize that you weren't feeling good because you were in such an old pattern of poor sleep. You were living off of that, and you didn't even know you could feel better.

MARTIN: Right on. Well, there, we have it. The recipe. Well, you yourself are a fine example of aging with some grace.

CLAIRE: Thank you.

MARTIN: Yeah. So, folks, here we have Claire Cavalieri, the Italian spelling. C L A I R E - C A V A L I E R I .com. ClaireCavalieri.com(does not work?) https://www.instagram.com/ageless_aging_coach/

CLAIRE: And you pronounced it right. Thank you, Martin.

MARTIN: No worries. Yeah. Okay. So, go find Claire. If you find it that this would be, well, we all have somebody we like better. If you like Claire better than you like me, by all means, give Claire a call. That's what it's all about. Find the person that you feel matched with and work with that, because every one of us needs someone to help them find a path through the mess. And it's, well, life's challenging for all of us, and we all need help. Claire, what else would you like to tell the world out there?

CLAIRE: Something that I think is important for people to know about their health is that their thoughts affect their health.

Whether they are positive thoughts or negative thoughts, they really do influence their health. And they may not realize it, but it's true that there is an effect and not just one thought here or one thought there, but it's the pervasive thoughts. So, if you are constantly thinking negative thoughts, maybe you don't even realize it, but if you're constantly worrying, for example, or if you are constantly angry your body knows it and the way it works is if you are stressed all the time for example, those stress chemicals which are cortisol and adrenaline they talk to your cells in a chemical form. 

And your cells then get inflamed. And that inflammation causes your body to erode your immune system over time. And when your immune system is eroded, it can no longer protect you from illness and disease. So then that means you're subject to getting flu or colds or it could be worse. 

But on the other hand, if you have constant positive thoughts and happy thoughts, the happy chemicals, which are like dopamine and serotonin, those thoughts go to your cells, and your cells boost your immune system, and your immune system is strengthened. So when it's strengthened then you are protected better from illness and disease, and then you will most likely avoid catching colds and catching the flu and all the other things running around. And diseases as well, like the major diseases that are out there that are the big killer of the global population which are heart disease, dementia, diabetes, and cancer. So you know what they say, don't worry, be happy. That is the truth. Don't worry, be happy, and your body will appreciate it, and you'll live longer.

MARTIN: Yeah. With Bobby McFerrin. Be happy.

CLAIRE: It's a simple slogan, but it's an absolute truth. And yeah, you'll live longer.

MARTIN: Indeed. Yeah. Thoughts become emotions, become actions, become habits, become character before you know it.

CLAIRE: And you'll strengthen your immune system. So your thoughts and your body are connected. Mind-body connection. 

MARTIN: All right. Well, so with Claire, don't worry. Be happy. Okay. Clairecavalieri.com. Give Claire a call. And if you need to talk to me, this is Martin Pytela at life-enthusiast.com. Thank you.

CLAIRE: Thank you for having me, Martin.

MARTIN: You bet.