Épisodes

  • 63|How to reverse your type 2 diabetes

    63|How to reverse your type 2 diabetes
    Dec 12 2024
    Hey Fam, Master Coach G here on Thriving After 50 "Mind Body Soul" And today I I'm talking about how to reverse type 2 diabetes Reversing type 2 diabetes is possible for many people through lifestyle and dietary changes, but it requires consistent effort and guidance from healthcare professionals. Here’s a holistic approach: 1. Adopt a Low-Carbohydrate, Whole-Food Diet • Focus on low-glycemic foods: Non-starchy vegetables, healthy fats (e.g., avocados, nuts, seeds), and lean proteins. • Reduce or eliminate refined sugars and processed carbohydrates. • Consider intermittent fasting or time-restricted eating under professional guidance. • Incorporate fiber-rich foods (chia seeds, flaxseeds, leafy greens) to stabilize blood sugar. 2. Exercise Regularly • Aerobic exercise: Walking, cycling, or swimming improves insulin sensitivity. • Strength training: Builds muscle, which helps in glucose utilization. • Aim for at least 150 minutes of moderate activity weekly. 3. Maintain a Healthy Weight • Even a 5-10% reduction in body weight can significantly improve insulin resistance. • Focus on sustainable habits rather than crash diets. 4. Manage Stress • Chronic stress elevates cortisol, which can worsen blood sugar levels. • Practice mindfulness, meditation, yoga, or deep breathing exercises. 5. Improve Sleep Quality • Aim for 7-9 hours of sleep per night. • Poor sleep disrupts hormones that regulate blood sugar. 6. Monitor Blood Sugar • Regular monitoring helps identify patterns and adjust lifestyle choices. • Keep a log to share with your healthcare provider. 7. Address Nutritional Deficiencies • Consider supplements like magnesium, chromium, and omega-3 fatty acids, which may improve insulin sensitivity. • Work with a naturopath or healthcare provider to test for and correct deficiencies. 8. Seek Professional Guidance • A Certified Diabetes Educator (CDE), dietitian, or naturopath can provide personalized recommendations. • Medications or insulin may need to be adjusted as lifestyle changes take effect. 9. Consistency is Key • Sustained improvements come from long-term lifestyle changes, not short-term fixes Consider Naturopathic Approaches • As a Certified Naturopathic Practitioner, you can explore additional natural remedies tailored to individual needs, such as herbal medicines (Gymnema sylvestre, Cinnamon), and detoxification protocols. Reversing type 2 diabetes requires consistency, patience, and support. While many people achieve remission, regular follow-ups and lifestyle maintenance are key to long-term success. Would you like more information on a specific strategy To create a detailed and tailored plan for reversing Type 2 diabetes, let’s break it down into manageable steps across key areas. Each section will include actionable tips to help you adopt and sustain a diabetes-reversing lifestyle. 1. Set a Foundation Understanding Your Health • Blood Work: Consult your doctor to evaluate HbA1c levels, fasting glucose, insulin resistance, and lipid profiles. • Track Progress: Use apps or journals to monitor blood sugar, diet, weight, and activity. 2. Develop a Sustainable Diet Plan Weekly Diet Breakdown: 1. Breakfasts: • High-protein smoothies with spinach, chia seeds, and unsweetened almond milk. • Eggs with avocado and sautéed greens. 2. Lunches: • Grilled chicken salad with olive oil dressing. • Lentil soup with a side of steamed vegetables. 3. Dinners: • Baked salmon with quinoa and roasted asparagus. • Stir-fried tofu with cauliflower rice. 4. Snacks: • Nuts (almonds, walnuts) in small portions. • Fresh fruits like berries (low glycemic). Additional Dietary Guidelines: • Limit Added Sugars: Avoid sweetened beverages and desserts. • Drink Water: Stay hydrated to aid metabolism and control hunger. • Experiment with Fasting: Intermittent fasting (e.g., 16:8 method) may improve insulin sensitivity. 3. Commit to an Exercise Regimen Weekly Workout Plan: • Day 1: 30 minutes brisk walking + 15 minutes strength training. • Day 2: 20-minute jog or cycling + yoga. • Day 3: Rest or light stretching. • Day 4: Resistance band exercises + 20 minutes of cardio. • Day 5: Long walk or hike (45 minutes). • Day 6: Swimming or dance for 30 minutes. • Day 7: Rest. Note: Start small if you’re inactive, then increase intensity as you gain fitness. 4. Manage Stress Proactively Daily Stress Management Routine: • Morning: 10 minutes of deep breathing or meditation. • Afternoon: Short walk outdoors to ...
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    23 min
  • 62| Symptoms you're living with unnecessarily

    62| Symptoms you're living with unnecessarily
    Dec 5 2024
    “Symptoms You Are Living With Unnecessarily” Hey Fam! It’s Master Coach G 🌟, and welcome to another empowering episode of Thriving After 50: Mind, Body, Soul. Today, we’re diving into a topic that might hit close to home for many of you—symptoms you’ve accepted as “normal” but could actually be unnecessary burdens in your life. Let’s challenge that narrative and uncover what’s possible when we take control of our well-being. What You’ll Learn in This Episode • Common Symptoms You Don’t Have to Tolerate • Chronic fatigue and its hidden causes. • Aches and pains: What your body’s trying to tell you. • Brain fog and forgetfulness—when it’s more than aging. • Sleep struggles and how to reclaim rest. • The Mindset Shift: Stop Settling for Less • Why so many of us assume these symptoms are inevitable after 50. • How awareness and action can change everything. • Practical Solutions to Get You Thriving • Nutritional tips to support energy and vitality. • Movement practices that heal, not hurt. • Soulful strategies to reduce stress and find joy. Coach G’s Challenge This week, I challenge you to: 1. Write down three symptoms or struggles you’ve been “putting up with.” 2. Commit to exploring one small step to address each—whether it’s reaching out for support, changing a habit, or simply prioritizing yourself. Remember: You are not meant to merely survive after 50. You’re here to thrive—in your mind, body, and soul! Let’s rewrite the script together. Stay tuned, and as always, drop your questions, thoughts, or success stories in the comments. I’m here to cheer you on every step of the way! Are you always exhausted at the end of the day❓ Is it difficult for you to fall asleep and get quality sleep❓ Are you constantly consuming & craving sugary snacks & drinks though out the day❓ Do you suffer with extremely dry skin or a skin disorder and nothing you try is helping ❓ Do you have a weak immune system & you're constantly getting colds, flu or viruses❓ Are you suffering from vitamin deficiency❓ Do you have issues with your digestive system❓ Do you find yourself not thinking clearly and in a brain fog❓ Have you gone through or going through menopause and have constant joint pain and find yourself becoming less mobile❓ Are you overweight and have tried every diet known to mankind and still haven't hit your target weight ❓ Do you want to better manage your high blood, high cholesterol or diabetes and eliminate the expensive pharmaceutical drugs❓ Are you using and inhaling harmful cleaning products in your home that maybe creating respiratory problems❓ If you answered yes to any of these questions you need to know that you don't have to live with any of these symptoms. Discover the Natural Solution to Your Health Concerns If you or someone you love dealing with persistent health issues that seem impossible to resolve? From [list specific symptoms or concerns, low energy, stress, or chronic discomfort], it can feel overwhelming and never-ending. But what if there was a safe, all-natural remedy that could change everything? No more masking symptoms with harsh chemicals. No more endless trial-and-error. This solution is backed by nature, free of harmful additives, and designed to work with your body—not against it. And here’s the best part: it addresses not just one issue but all the symptoms you’re struggling with. I’ve seen it work time and time again, and I’m excited to share this life-changing remedy with you today. Are you ready to take back control of your health naturally? Learn more and start your journey to a healthier, happier you! Contact me today and let's get you on the road to recovery! Call me @ 972-480-1459 Website www.coachg.life Main FB page https://www.facebook.com/coachgretafayeross?mibextid=LQQJ4d Instagram https://www.google.com/url?q=https://www.instagram.com/coachgretaross/p/CgmPCAFub7e/&sa=U&sqi=2&ved=2ahUKEwiVxYeSuYqHAxUxAHkGHYT7A34QFnoECCQQAQ&usg=AOvVaw3LpjZAXFW2RGM1M1g6MiWa Linkin https://www.linkedin.com/in/coach-g Bold Journey https://boldjourney.com/news/meet-coach-greta-ross/ Voyage Dallas http://voyagedallas.com/interview/life-work-greta-ross/ WFAA interview https://youtu.be/0nDJuA0hUZM We dare you commercial https://vimeo.com/332687462/1fe34ff7d6
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    35 min
  • 61|How to maintain good hormonal health

    61|How to maintain good hormonal health
    Nov 12 2024

    Hey Fam! Master Coach G 🌟 Thriving After 50 "Mind Body Soul" In this episode I'm talking about keeping our hormones in check! Healthy Hormones Supporting healthy hormone levels after age 50 involves a holistic approach that includes practices for the mind, body, and soul. As we age, natural changes in hormones can impact energy, mood, sleep, and overall vitality, so integrating supportive habits into daily life can help smooth this transition. Here are some strategies to nourish your hormone health: Lack of hormones, especially estrogen and progesterone, has a significant impact on a woman’s body, especially as they age. Here’s an overview of the effect.

    Website

    www.coachg.life

    Contact me: https://coachg.life/contact-me/.

    Book a call with me Coach G Calendly

    https://calendly.com/mindbodysoulshift/1on1discoverycall

    Main FB page

    https://www.facebook.com/coachgretafayeross?mibextid=LQQJ4d

    Instagram

    https://www.google.com/url?q=https://www.instagram.com/coachgretaross/p/CgmPCAFub7e/&sa=U&sqi=2&ved=2ahUKEwiVxYeSuYqHAxUxAHkGHYT7A34QFnoECCQQAQ&usg=AOvVaw3LpjZAXFW2RGM1M1g6MiWa

    Linkin

    https://www.linkedin.com/in/coach-g

    Bold Journey

    https://boldjourney.com/news/meet-coach-greta-ross/

    Voyage Dallas

    http://voyagedallas.com/interview/life-work-greta-ross/

    WFAA interview

    https://youtu.be/0nDJuA0hUZM

    We dare you commercial

    https://vimeo.com/332687462/1fe34ff7d6

    Linktree

    https://linktr.ee/mindbodysoulshift
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    25 min
  • 60|Take care of your internal organs

    60|Take care of your internal organs
    Nov 7 2024

    Hey Fam! Master Coach G 🌟 Thriving After 50 "Mind Body Soul" In this episode I'm talking about the importance of our internal organs Our organs work together as part of complex systems that maintain our body’s functions. I'll give you a breakdown of some key organs and their functions and how to take care of them. I'm Master Coach G and I'll see you on the next level!

    Website

    www.coachg.life

    Contact me: https://coachg.life/contact-me/.

    Book a call with me Coach G Calendly

    https://calendly.com/mindbodysoulshift/1on1discoverycall

    Main FB page

    https://www.facebook.com/coachgretafayeross?mibextid=LQQJ4d

    Instagram

    https://www.google.com/url?q=https://www.instagram.com/coachgretaross/p/CgmPCAFub7e/&sa=U&sqi=2&ved=2ahUKEwiVxYeSuYqHAxUxAHkGHYT7A34QFnoECCQQAQ&usg=AOvVaw3LpjZAXFW2RGM1M1g6MiWa

    Linkin

    https://www.linkedin.com/in/coach-g

    Bold Journey

    https://boldjourney.com/news/meet-coach-greta-ross/

    Voyage Dallas

    http://voyagedallas.com/interview/life-work-greta-ross/

    WFAA interview

    https://youtu.be/0nDJuA0hUZM

    We dare you commercial

    https://vimeo.com/332687462/1fe34ff7d6

    Linktree

    https://linktr.ee/mindbodysoulshift
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    21 min
  • 59|The importance of brain health

    59|The importance of brain health
    Nov 5 2024

    Hey Fam! Master Coach G 🌟 Thriving After 50 "Mind Body Soul" In this episode I'm I'm talking about the importance of brain health! Brain health is essential to overall well-being, especially as we age, and maintaining it can significantly impact quality of life. Here are some key aspects and actionable tips for supporting brain health:

    Website

    www.coachg.life

    Contact me: https://coachg.life/contact-me/.

    Book a call with me Coach G Calendly

    https://calendly.com/mindbodysoulshift/1on1discoverycall

    Main FB page

    https://www.facebook.com/coachgretafayeross?mibextid=LQQJ4d

    Instagram

    https://www.google.com/url?q=https://www.instagram.com/coachgretaross/p/CgmPCAFub7e/&sa=U&sqi=2&ved=2ahUKEwiVxYeSuYqHAxUxAHkGHYT7A34QFnoECCQQAQ&usg=AOvVaw3LpjZAXFW2RGM1M1g6MiWa

    Linkin

    https://www.linkedin.com/in/coach-g

    Bold Journey

    https://boldjourney.com/news/meet-coach-greta-ross/

    Voyage Dallas

    http://voyagedallas.com/interview/life-work-greta-ross/

    WFAA interview

    https://youtu.be/0nDJuA0hUZM

    We dare you commercial

    https://vimeo.com/332687462/1fe34ff7d6

    Linktree

    https://linktr.ee/mindbodysoulshift
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    21 min
  • 58|Special Guest Dr. T

    58|Special Guest Dr. T
    Oct 31 2024

    Join me on this episode as Dr. T shares her challenges with autoimmune disease and how she deals with the everyday uncertainty

    Website

    www.coachg.life

    Contact me: https://coachg.life/contact-me/.

    Book a call with me Coach G Calendly

    https://calendly.com/mindbodysoulshift/1on1discoverycall

    Main FB page

    https://www.facebook.com/coachgretafayeross?mibextid=LQQJ4d

    Instagram

    https://www.google.com/url?q=https://www.instagram.com/coachgretaross/p/CgmPCAFub7e/&sa=U&sqi=2&ved=2ahUKEwiVxYeSuYqHAxUxAHkGHYT7A34QFnoECCQQAQ&usg=AOvVaw3LpjZAXFW2RGM1M1g6MiWa

    Linkin

    https://www.linkedin.com/in/coach-g

    Bold Journey

    https://boldjourney.com/news/meet-coach-greta-ross/

    Voyage Dallas

    http://voyagedallas.com/interview/life-work-greta-ross/

    WFAA interview

    https://youtu.be/0nDJuA0hUZM

    We dare you commercial

    https://vimeo.com/332687462/1fe34ff7d6

    Linktree

    https://linktr.ee/mindbodysoulshift
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    43 min
  • 57|It's time to Fall Back!

    57|It's time to Fall Back!
    Oct 29 2024
    Hey Fam! Master Coach G 🌟 Thriving After 50 "Mind Body Soul" In this episode I'm going to give you information on adjusting to the time change, it's time to fall back. I'll share tips on how you can prepare your body for the change and not feel exhausted for weeks! Here are some tailored approach to preparing for the time change, taking into account their overall wellness: Preparing for the time change, especially when transitioning into or out of Daylight Saving Time, can help minimize the disruption to your body’s internal clock. Here are some tips to help you adjust smoothly: 1. Adjust Your Sleep Schedule Gradually • A few days before the time change, start going to bed and waking up 15-30 minutes earlier or later (depending on whether you’re “springing forward” or “falling back”). • This gradual shift helps your body adapt more easily than making the change all at once. Gradual Sleep Adjustment (Body) • Start early: Encourage listeners to adjust their sleep by 15 minutes each day, starting 4 days before the time change. This gentle shift is easier on the body, especially as sleep needs can change with age. • Wind down earlier: Establish a calming bedtime routine with activities like reading, meditation, or light stretching. 2. Get Morning Sunlight • Natural light is a powerful cue for regulating your internal clock. After the time change, expose yourself to sunlight in the morning to help reset your circadian rhythm. 3. Limit Evening Screen Time • Reduce exposure to screens (phones, computers, TV) in the evening, especially in the days around the time change. The blue light emitted by devices can interfere with melatonin production, making it harder to fall asleep. Mindful Evenings (Mind) • Limit technology: Suggest limiting screens at least 1 hour before bed. Instead, they can engage in mindfulness practices such as journaling, meditation, or deep breathing exercises to relax the mind and prepare for rest. • Create a tech-free zone: Recommend creating a serene, tech-free space for the last part of the evening. 4. Adjust Mealtimes • If possible, gradually adjust your meal times by 15-30 minutes in the days leading up to the time change. Eating at consistent times helps regulate your body’s rhythm. Adjust Mealtimes (Body) • Shift meals gradually: Encourage them to eat dinner 15-30 minutes earlier each day in the days leading up to the time change. Healthy, balanced meals are important, especially those rich in nutrients that support sleep, like magnesium (found in leafy greens and nuts). 5. Optimize Your Sleep Environment • Make sure your bedroom is conducive to sleep—cool, dark, and quiet. Consider blackout curtains, earplugs, or a white noise machine if needed. Prioritize Sleep Quality (Soul) • Comfort matters: Reiterate the importance of optimizing their sleep environment—comfortable pillows, a supportive mattress, and a quiet space. The comfort level can directly impact rest and rejuvenation. • Calming rituals: Promote the idea of incorporating soul-soothing activities like aromatherapy or playing calming music before bed. 6. Avoid Heavy Meals and Caffeine Late in the Day • Caffeine and large meals too close to bedtime can disrupt sleep, so try to avoid these in the late afternoon and evening. Gentle Movement During the Day (Mind & Body) • Stay active: Physical activity helps regulate sleep patterns, but they should avoid strenuous exercise close to bedtime. Suggest gentle activities like yoga or tai chi, which promote both mental and physical balance. 7. Stay Consistent After the Change • Stick to a regular schedule after the time change, even on weekends. Consistency helps your body adjust more quickly to the new time. Stay Consistent (Body) • Routine is key: Encourage maintaining a consistent wake-up and bedtime schedule, even on weekends. Routine helps maintain a healthy body rhythm, which is crucial for long-term well-being after 50. 8. Exercise Regularly • Regular physical activity can improve sleep quality and help reset your internal clock, especially if you exercise earlier in the day. Website www.coachg.life Contact me: https://coachg.life/contact-me/. Book a call with me Coach G Calendly https://calendly.com/mindbodysoulshift/1on1discoverycall Main FB page https://www.facebook.com/coachgretafayeross?mibextid=LQQJ4d Instagram https://www.google.com/url?q=https://www.instagram.com/coachgretaross/p/CgmPCAFub7e/&sa=U&sqi=2&ved=2ahUKEwiVxYeSuYqHAxUxAHkGHYT7A34QFnoECCQQAQ&usg=AOvVaw3LpjZAXFW2RGM1M1g6MiWa Linkin https://www.linkedin.com/in/coach-g Bold Journey https://boldjourney.com/news/meet-coach-greta-ross/ Voyage Dallas http://voyagedallas.com/interview/life-work-greta-ross/ WFAA ...
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    22 min
  • FREE!! FREE!! FREE!! FREE!! Wellness Plan

    FREE!! FREE!! FREE!! FREE!! Wellness Plan
    Oct 28 2024
    FREE‼️ FREE‼️ FREE‼️ FREE!! 8 Week Wellness Plan Hey Fam! Master Coach G 🌟 Thriving After 50 “Mind Body Soul” I have a question for you Are you ready to prioritize your health and well-being? I'm on the lookout for 12 individuals eager to improve your health and enhance their quality of life. If you're dealing with issues like high cholesterol, blood pressure, A1c levels, diabetes, obesity, acid reflux, or joint and body pain, I'm here to offer you a “FREE” 8-week plan designed to kickstart your wellness journey. Let's work together to make impactful changes that will transform your life. Go into 2025 with better health, wellness and live your best life! Schedule your FREE call and get a jump on your wellness and get started today! Clink the link below ⬇️ https://calendly.com/mindbodysoulshift/life_health_wellness **Some restrictions apply**
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    2 min