By creating community and nurturing our innate sense of curiosity, we can improve our health and increase our longevity. I’m joined by the remarkable Dr. Sandra Scheinbaum, who started her Functional Medicine Coaching business at the age of 65, about how finding your passion, purpose, and community has helped her stay young and vibrant when others around her are slowing down.
Listen to the Episode
About Dr. Sandra Scheinbaum
As the founder and CEO of the Functional Medicine Coaching Academy, a collaboration with The Institute for Functional Medicine, Dr. Sandra Scheinbaum is a leader in the field of health coaching education.
A clinical psychologist for over 35 years, she is an expert in blending relaxation techniques with cognitive-behavior therapy, taught the psychology of eating and mind-body medicine courses, and ran clinics for treating attention deficit disorders, panic, and anxiety.
Dr. Sandi is the author of Functional Medicine Coaching, Stop Panic Attacks in 10 Easy Steps, and How to Give Clients the Skills to Stop Panic Attacks.
Create Community and Passion for Longevity
I’m so excited to have Dr. Sandi join me today to talk about why she started her business to train new functional medicine coaches. We both believe that for any of us to live a long and healthy life, we need to embrace functional medicine. Yes, conventional medicine has its place in our healthcare, but we need to look at more than just treatment: it’s about prevention, too.
Part of what Sandra’s focuses on as she’s aged is making sure her life always has meaning. When you focus on finding your passion and purpose and actively embracing this as you grow older, you give yourself an extra reason to keep on living.
Sandi encourages you to find your passion. It doesn’t have to be something huge and world-changing, though it absolutely can be. As long as you find something that gives you a reason to get up in the morning, even knitting hats, sewing masks, or growing tomatoes, you’re helping yourself live a longer life.
Community is also a must-have for everyone, regardless of where you are in life. Even in these times of lockdown and quarantine, having some kind of daily connection is essential. Sandi explains how even a virtual connection can give you that sense of community that you might be missing.
Sandra provides some very tangible ideas for how we can keep creating connections and growing our communities as we age. Some great examples are to find a hobby you’re interested in, join a new exercise class, or get involved in your local church group.
How to Nurture Our Emotions to Live Longer
Sandra shares some beautiful emotions we should all learn to embrace and nurture. When we take the time to feel our feelings, instead of pushing them to the back of our minds, we learn to appreciate all life has to offer.
Her favorite emotion to embrace is curiosity. We all know how to be curious, we’ve learned this from the time we were born and first exploring the world around us. By sustaining that excitement to take it all in, you’re signaling to your brain that there’s so much more to keep living for.
Curiosity isn’t the only emotion that keeps you young and health. Dr. Sandi shares what other traits we should embrace and why. From laughter and joy to anger and sadness, by feeling every feeling on the spectrum we can absolutely keep our minds young and jubilant.
Finally, Dr. Sandi shares some practical ways that you can help reduce any anxiety you’re experiencing. Anxiety is one of the emotions we want to keep to a minimum, even though there is a very valid reason for our bodies to experience it. By learning how to signal to your body that the danger has passed, we can increase our longevity.
What is your passion and purpose as you transition into this stage of your life? How can you create that sense of community connection every day? What have you been the most curious about in the last week? Let me know in the comments below!
- You can find your purpose and meaning when you dedicate your life to serving your communities, whatever that looks like for you. [14:00]
- A virtual connection is as powerful as an in-person community. Make sure you’re finding connections as often as possible. [18:45]
- Create a fitness routine that you enjoy. It should include some kind of strength training element so you can live a long and healthy life. [34:00]
“We often find our mission and purpose through community, when we are not isolated. Then, if you dig a little deeper, it is related to love.” [14:19]
“Curiosity allows us to have well-being. We all have curiosity, all we have to do is think back to when we were younger and exploring everything. That’s what curiosity is: An excitement to take it all in.” [24:08]
“Focus on what’s right with you, not what’s wrong with you, as well as focusing on this with other people you encounter.” [37:38]
In This Episode
- Why you need to consider functional medicine for health and longevity [5:55]
- What power there is in finding and living a life of meaning and purpose [12:30]
- What having a sense of belonging and community can look like [17:10]
- How older adults can build community and prevent loneliness [20:30]
- How curiosity keeps us vibrant and healthy [24:00]
- What other emotions and traits we need to allow ourselves to feel so we can increase our longevity [26:00]
- Some techniques you can use to reduce your anxiety [32:00]
Links & Resources
Sandra Sheinbaum 0:03
It's my mission to spread awareness about the tremendous power of health coaching, especially when it's this particular model of these basic functional medicine principles. But paired with the positive psychology strategies where you're always looking for what are your strengths? How can you build psychological immunity?
Dr. Stephanie Gray 0:28
Welcome to the longevity blueprint podcast, I'm your host, Dr. Stephanie gray. My number one goal with the show is to help you discover your personalized plan to build your dream house and live a longer, happier, truly healthier life. You're about to hear some longevity tips from Dr. Sandra shine balm. In this episode we're going to discuss the importance of meaning and purpose for longevity, the need for community and the need for curiosity as we age
Welcome to another episode of the longevity blueprint podcast today I have Dr. Shine balm on the show. And as the founder and CEO of the functional medicine Coaching Academy, a collaboration with the Institute for functional medicine. Dr. Sandra shine balm is a leader in the field of health coaching education, a clinical psychologist for over 35 years she was an expert in blending relaxation techniques with cognitive behavior therapy. She taught psychology of eating and the mind body medicine courses and has run clinics for treating Attention Deficit disorders, panic and anxiety. She's the author of functional medicine coaching, stop panic attacks and 10 easy steps and how to give clients the skills to stop panic attacks, a little bit of which we'll get into today. So welcome Dr. Shang bomb.
Sandra Sheinbaum 1:46
Thank you so much for that introduction. It's a pleasure to be here.
Dr. Stephanie Gray 1:51
So you started a company to help train functional medicine coaches. So before we get into that, I think we need to discuss what functional medicine is That's part of why I wrote my book as well, to explain to many lay people that that's even an option for them. So, throughout my book, The analogy that I am discussing is more that the fire department, I compare it to conventional medicine. So conventional medicine is needed to put out big, bad, ugly fires, where and I'm happy we have a wonderful conventional medicine or fire department here in the United States, but we don't have many patients upon discharge from the fire department, they're not always taught how to rebuild and repair the body, how to prevent the fire that started in the first place that needed to be put out by the fire department. So what those patients need is a contractor to help them repair and rebuild the body and prevent future fires. And I believe that's where functional medicine comes in. We really help patients get to the root cause of their problems. You have another great analogy for what functional medicine is. So can you share that with our audience?
Sandra Sheinbaum 2:55
Absolutely. I like to think in pictures and I had seen this When I first started my training in functional medicine and really resonates, and I want you to imagine that just a room, it's a kitchen, and the floor is soaking wet, it's flooding. And there's a group of people and they're in corners and they're got their mops. And they're just furiously trying to mop it up. Because it's really wet, there's a big flood, but over by the sink, they're looking down. They're looking at the floor. But if they were to look up, they would see the sink and the faucet is odd. And there's water coming out of the faucet and it's filling the sink which is now spilling over onto the floor. So they are not looking up. And in functional medicine, we look at looking upstream and seeing what the causes what the causes these bosses running. So What do you do? You turn off the faucet? What might that look like? For many people? Well, it could be inflammation. It could be oxidative stress where your body's basically rusting.
And then how do you do that? How do you stop inflammation? Well, then you look at some things that would be lifestyle changes, dietary changes. So in conventional medicine, which has it really has its place and I'm not knocking it. Each per each, there's a specialist for every area, and the focus is on diagnosing and treating and a lot of times that is really important. If you have a heart attack, if you break your leg, you need to go to the hospital. If you have acute symptoms of the associated with coronavirus, you need the best of that acute medical care because it's life saving and then what functions Medicine looks at as a more on term view Okay, how do you get in a state of real good health and vitality and how does the bottom How does the body intelligently the systems talk to each other so your cardiovascular system and your if you have a skin condition it might be related to your mood which is related to gut health. So I'm sure medicines, the medicine of wire, it looks at all these symptoms, why are they happening, but basically it's turning off the faucet where what do we need to do? Turn off that faucet.
Dr. Stephanie Gray 5:38
I love that. I love that plus, as you pointed out before we started the interview the sinks in the home so back to my analogy, again, something we need to be thinking about so I hope the listeners the next time they are doing their dishes or they're looking at their down at their faucet, they're This is triggering them to consider functional medicine for their health, because we do need to get to the root cause of the problem, figure out why that sink is flooding. That's what many people need to do. And they can't always find providers to help them do that. So tell us a little bit about your organization. Tell us more about you and your, your past experience as a psychologist, and then how you got into this Coaching Academy that you created?
Sandra Sheinbaum 6:18
Sure. So it's a long path. And I, the place that I ended up today is not where I started. And so it was often our failures that we learn the most from or times when we are feeling like what else can I do? And so it's our mission and purpose. So I started out many, many years ago, we're talking late 60s, thinking I was going to be a school teacher. And I found out that I didn't do really well as a student teacher. That experience was not very positive, and I didn't get a good grade and what else am I going to do? Well, I chose to take an alternative path. Go into special ed. So I didn't have to control a classroom, I could have special ed, I could work one on one with kids. Well, lo and behold, my job was actually my first job was in the classroom working with kids with severe behavior disorders and learning disabilities. So that was so So ultimately, I had to learn some behavior management strategies, and and I always loved learning. And so from there, it went on to well, gee, these parents really are hurting. They're asking me like, how can I help you or helping my kids in the classroom?
But can you help us with some home behavior management strategies, and in those days, it was very much behavior management reinforcement systems. So I started leading groups and that was my getting experience with the groups but also starting to focus on what are the needs these parents have, and lead intuitive, very strong interest in stress management. Back in the day, this was in the 70s. We didn't really talk about Mind Body Medicine. But I was so interested, I went back and I started to learn all about that. And when I got my doctorate, it was looking at how the mind is influencing the body and vice versa. And paired that which again, didn't have a name at the time, which is positive psychology, where you look at what's right with you. And that was pretty radical for the field of clinical psychology, the idea that it's about what's right with you and not what's wrong. And then I did have many years as a clinical psychologist, and I focused on how to help people through what I personally experienced, which is the power of breathing and imagery and muscle relaxation. What happens when you pair that with changing your thinking and how you're defining your reality and language, the words you're using, like this is awful, horrible. Bullets shape change those. So started integrating all that. So I always loved the power of not just one technique, but looking at what happens if we have a lot of tools, and we integrate them. And so taking that, then I added another area to the mix, which was functional medicine principles, and nutrition principles and put that all together. When I decided it's 65.
And that was when my friends and colleagues were retiring. And I was always somebody who has a lot of energy and zest and I thought this is this is not me, what can I do? What's going to be really fulfilling my mission? What am I very excited about? to go out and create how people create health. And so if I took all of these strands and all these modalities and techniques and stuff, schools of thought that I had learned and helped by patients when I was a psychologist with and now functional medicine and put them together. So I created, then, along with a team and I had a partner lease and we created a functional medicine Coaching Academy. And it's a collaboration with the Institute for functional medicine. So what we do is we train people to become health coaches. And we're very blessed that this is online. And we, when we started five years ago, we were always committed to the real value of working virtually. And so that's the model we've teach. We're teaching. And it's my mission to spread awareness about the tremendous power of health coaching, especially when it's this particular model of these basic functional medicine principles. But paired with the positive psychology strategies where you're always looking for, what are your strengths? How can you build psychological immunity?
Dr. Stephanie Gray 11:10
Wonderful. I have several patients I think of who have converted to health coaches, because once they've found out that functional medicine has dramatically improve their life, they want to go shout it from the mountaintops, I want to be able to help others. So I think health coaches are extremely valuable. And I don't have time in my busy practice to always sit down and spend an hour with a patient on their meal plan or whatnot. So I think having health coaches available even virtually is a huge gift. I think that's wonderful. So congratulations on your company.
Sandra Sheinbaum 11:41
Wonderful to see coaches, and they're really making a difference and they're able to go out into the community. And it's affordable, and they can lead groups and that's where real magic happens. Because they're trying to be listeners.
Dr. Stephanie Gray 11:58
Certainly by recently interviewed dr. Terry walls, who is also from Iowa. And she really emphasizes even to her practitioners, I'm certified through her walls protocol, the importance of finding your why and really just finding our purpose, because having, having that meaning helps us stay motivated to be healthy. And I know that you also strongly believe and that having meaning and purposes in life is extremely important. And it's actually linked to having a longer health span. So do you want to talk a little bit about that having meaning and purpose in life?
Sandra Sheinbaum 12:31
Absolutely. And a lot of this comes from research on not only on longevity, but research from positive psychology. And when it's also very tied into hope, which is a character strengths. So how do you know what's like? How do I find it? meaning and purpose? Well, you may start by asking yourself some real basic questions and these are coaching questions and they have to do With like, what matters most to me? What brings me the greatest joy? What do I want my health for? What do I want to live for? So it's it's often a dream. A mission purpose is something that when you get up like it gives you something to live for now it can be large scale, like having to do with a big impact. But it can also be much more pertaining to mission to serve your loved ones, or something that is going to have, you know, some, some ripple effect in some way.
And it might be to help out a neighbor to serve your own community. It might be a mission to create something, even like I'm a knitter, like a knitting project, perhaps. And you're there are many people who are knitting In the example of a lot of people sewing, they had a sewing skill and they were sewing masks and that's your mission. That's purpose. Yeah. So tie the tie with long life or I should say life and health in general survival is the idea that we often find our mission and purpose through community when we are not isolated. And then if you dig a little deeper, it is related to love. So that's beneath it. And that is crucial. Where does this come from? It comes from the teachings work of Viktor Frankl Viktor Frankl wrote Man's Search for Meaning one of the most powerful books I believe ever written. He was a survivor of a concentration camp. And what we've had clearly pretty a fair amount research looking at survival who is able to survive very challenging situations and it's those who have that mission and purpose, who are tied to a community and who don't lose hope.
So I saw this all the time when I was a psychologist when somebody and I worked with a lot of people who had cancer and other very serious life threatening conditions. And this has been backed up by work from Bernie Siegel many years ago, and it is maintaining hope when you lose hope. And there's a trilogy of loss of hope or so it's the error to the inaccurate assessment. Life was terrible in the past. It's horrible now for me, it'll never get any better. It's only gonna be bad from here on in there's no hope. No, it's like all is lost. No hope. That is very very destructive, both on a physical level. And there are people like Barbara Fredrickson other researchers in positive psychology who actually study renewed response to this kind of reaction. And it's also been studied in terms of emotional well being life satisfaction.
Dr. Stephanie Gray 16:17
Very interesting. That was a lot. Yeah. So I'll echo what you said about the importance of community. And that's how many individuals find meaning and find their way. I once heard you say loneliness kills more people than smoking. So, right now, with the current pandemic situation, I know you're not currently seeing patients, but how have you heard or how may you predict we have lost community and how that's impacting our health through this time.
Sandra Sheinbaum 16:45
So this caffeine of the being lonely is a risk factor. It's been documented. There's some studies that this as people get older, this is an independent risk factor and How can you make a difference? Well, it might be a community we often think of all you have to be physically with somebody, but having a sense of just of belonging. And what that might that look like? Well, I have a good friend who had never heard of zoom. She never used zoom and she's stuck in a condo which is around my age and she was really cooped up. And one of the things that gave her the greatest joy, that sense of community was her religious service. It was her going to her her services, this was a synagogue, she went one and she going and being with that community, so now she's cut off. And what I did was help her get through. I got her on to zoom and helped her figure it out. And she called me the next day, literally in tears.
And said, Oh my god, Sandy, that's a lifesaver. I was able to get on and and then I showed her how to do gallery view. Oh my gosh, I saw all of the time all my friends and the rabbi gave such a great sermon and wow, and now I know how to do this. And then she went on and she was helping other people. And so it nurtured me Yeah, as well. And so it's that kind of community it can be a phone call with somebody, it sensing that we that interaction. And so having that many different ways to to stay connected, and we're finding that that we often think virtual connection, of course, you know, we don't get the physical hugs and it's not as good. But there's been research this is research in psychotherapy, for example, that the encounters actually just as beneficial, and it can be something that we can Can all turn to now you know how can we create this I have a seven year birthday party and I've had you know other events as have a family reunion have game nights so we have my I'm in a book club I've been book club for many, many years like 20 years and that was another example where nobody you know, knew how to do zoom and so I opened up my meeting room I showed them how and now they're
Dr. Stephanie Gray 19:31
would you be missing out on magnesium if you aren't already taking magnesium you likely should be are deficient food sources caffeine consumption, stress and exercise rob us of magnesium, which is an important cofactor for hundreds of processes in the body. It can calm your mind and ease your nerves to help you sleep at night and help reduce anxiety, PMS and headaches. It can relax your muscles when you have cramps your bowels when you're constipated, and it's required for energy hormone production and vitamin absorption if you're interested in exploring more about how magnesium can help support you living a longer healthier life and the exact type of magnesium supplement to look for, check out my blog post that magnificence of magnesium found at your longevity blueprint calm or slash blog and use code magnesium for 10% off our magnesium keylite product at your longevity blueprint calm. Now let's get back to the episode aside from the pandemic as I'm hoping this will pass, can you give some other examples maybe things like book club that older adults can do to continue to build community and prevent loneliness?
Sandra Sheinbaum 20:36
Yeah, I think finding what are you what takes you away? What are activities that you love to do so I love tap dancing and ballet. And so that
Dr. Stephanie Gray 20:50
explains her costume last fall then.
costume party bouncer
Sandra Sheinbaum 21:01
So I look forward to going to my classes. And so dance is very, very good for memory. And it's good movement. And then the added benefit, I got to know these people in my class, and we became friends similarly, oh, take polities and there are some people there. So this you know, how can you reach out to starting with new activities sometimes it takes making that first move, and that's where it can have curiosity come, you know, asking in there your, your name and and what you know, and then you ask more questions from there. So it's, it's having that sense of, of being curious. So, you know, we, it's much better to be the person who is a listener or who is curious. Then be the on the opposite end. So you will be valued more. And then the other area which may seem inconsequential, and I think we might be missing this so you know when, through this whole experience if you're isolated, but there's been studies this comes from Barbara Fredrickson will work. She's a noted positive psychologist, and even a chance that like a smile. So let's say you are walking this morning I was walking and just saying hello, and having somebody smile and you smile back is nurturing. And that's something that I think often you know, we have been missing. And because people are very purposeful going into the store and being very mindful of social distancing and very worried and so we're and with masks, we're not catching that smile. And so it will be interesting to see how we can work around that how we can still create that even though we are disrupting
Dr. Stephanie Gray 23:00
Sure, sure. Back to building community, I love that you were suggesting individuals take classes, things like dance classes, more physical activity classes, I have to throw in an option of taking a healthy cooking class. Since we're talking about functional medicine, that would be a wonderful option. We have some local restaurants that offer that. So I think that would be wonderful. Because then you're also nurturing your body physically, with better food, a lot of individuals don't know how to cook well. So that may be a suggestion to take a healthy, truly healthy cooking class.
Sandra Sheinbaum 23:34
That idea yeah.
Dr. Stephanie Gray 23:36
But I also I want to go back to curiosity, because I have read that curiosity in older people is associated with maintaining health of the aging central nervous system. So I do think curiosity actually has benefits in aging. And I don't know if you want to comment, you already spoke a little bit to curiosity, but do you want to speak any
Sandra Sheinbaum 23:56
further to that? I would love to because this is Curiosity is in fact, in positive psychology referred to as a character strengths. These are traits that we all have. And it will, it's what allows us to have well being. And so we all have curiosity, all we have to do is think back to when we were toddler, your young child, you go, you're exploring everything and you're smelling and tasting and you're so curious about the world around you. That's what curiosity is. It's a an excitement, about wanting to just take it all in. And it's tied to the love of learning in order to love learning in order to learn in order to have wisdom, good judgment. You have to be curious, you have to come to it with Hmm, I'm wondering, I'd like to learn about this. And so it can be applied in many ways, in a social interaction, curiosity about the person you're with. This is what we teach people when they're becoming health coaches. Sure, as a coach, you ask questions. You get to know that client. And so you bring to those sessions, a Google strong, high level of curiosity about what they're about what motivates them, what brings them joy, then the curiosity about the world around you, which is out when older people in their aging and they lose that they don't want to go sign up for that class. They are just staying with their own routine. There's watching the same television shows, they're interacting with the same friends. And as those people often are entering a state where they're losing those friends, they don't have that care. You need the Curiosity first, to go out into the world. I wonder what else I can do? It starts with that sense of wonder, I wonder I would like to know more about this person. I'm interested. I'm interested. I'm going to sign up for this course. I'm going to go to the library and go to that lecture because Yeah, I'd like to learn about that.
Dr. Stephanie Gray 26:02
Wonderful. So what other character strengths can contribute to longevity?
Sandra Sheinbaum 26:08
So the strength that's highly above we've talked about hope. Yes. Now the fun is actually humor. Being able to see the light hearted side of things, being able to step back and laugh. laughter is very, very healing. We know Norman Cousins wrote a great book about he had an illness and he was watching comedies, old classic comedy, movies, and it's just that act of laughing. That really stimulates a powerful relaxation response stimulates the immune system, and so being able to laugh and that's why we are seeing humor even in dire desperate situations. People might There might be a cartoon, there might be a joke. And there's absolutely a place for that because this is traditionally how people have coped. So, having humor being able to laugh. Another one is appreciation of beauty and excellence, be able to look all around you and appreciate whether it's a physical sunset, whether it's something that somebody has said, a work of art or some music or, or a moral like appreciate, like to true appreciation for an act of kindness. For example, kindness is another one, and forgiveness, forgiveness as another American being able to forgive. That's that release of anger, which is extremely powerful. So these are traits that we all have. Gratitude is another one. There's so much that's been written about the power of gratitude, spirituality, with is really tied into something greater than than yourself. Perseverance. It's another one often when times are hard, you want to give up. But if that that sense of purpose and to persevere and keep going. And all of these traits are a recipe for creating psychological immunity, which we need as badly as we need our physical immune system to be operating, they affect every system of the body.
Dr. Stephanie Gray 28:29
So good. I should have taken note, so I need to laugh. I need to forgive. I need to use my gratitude journal, trying to remember all the points you had. Those were those are great. I do want to transition a little bit into talking about anxiety and I imagine everything you just told me that applies to longevity likely also applies to anxiety. But let me ask you what are some of the skills that you have used with your past clients to stop anxiety and panic attacks? Let's talk about that. A little
Sandra Sheinbaum 29:00
Sure, so I have always focused on the power of integrating a lot of techniques, you really amplify each one. So it's not like, Oh, I'm just gonna go to breathing. And I have to laugh that breathing is now called breath work. Way. Back in the day when I was teaching, breathing and writing about it, it was just breathing. And I remember or if they have children, when they're small kids were to see their bellies going up and down. And I would say you, you were doing this when you were an infant, when you were a small child, it came naturally. You didn't have to take a course in in breathwork. You didn't have to have some fancy, complicated strategy. So it's mainly just slow and low and soothing. And how do you get there? Well, you may use imagery so you know, parent imagery, perhaps you're aware of this slow rhythm, you put your hands on your belly, and you feel it. Being up and down and then as you exhale, you may imagine the warmth from the breath going warming your heart. Where would that lead? It might lead to that what warms you? What What do you love? What creates that emotional, warm and soothing? So then you may have an awareness Oh my, usually when you're anxious, you're not aware that you're bracing, there's a lot of muscle tension involved.
So you just simply become aware like, Oh, wait, my shoulders are up to my ears, okay, I'm going to just, you know, have to assume a squeeze and exaggerate the tension and let it go, perhaps. And then you notice what you're thinking and anxiety is very tied in to what we tell ourselves or what we're saying to others. I can't stand this. This is awful. I'm feeling terrible. And then it can escalate to a panic like, Oh, I'm not I'm really not feeling good. I'm going to pass out I better leave. I better even call the ambulance. I'm dying. That was me when I had very severe Panic attacks. And so it's starting with understanding about how the body functions and the fact that this is just your you mentioned the fire department. This is just your body's alarm. So your house, you also you have a built in Home Alarm, and it works really, really well. But it can't think for itself. So if you say this is awful, this is terrible. Or if I screw up and I do everything wrong, and then or I'm worried, what if what if that's a big one? What if so, let's say you are escalating that what if, and it's like putting your finger on your, your Home Alarm System. Now you've got the emergency vehicles coming, and they don't distinguish they have to check every room of the house to make sure there's no fire and it's a very, it responds rapidly. Those fire engines are there like because there think there's danger. So it's your body thinking there's danger but to really lacks to get into a more peaceful state can take its time. And so it's like system by system shuts down and many people who are anxious or experiencing that physical anxiety, don't realize this.
And so they might say, Oh, I did some breaths or I started, oh, and I'm still feeling upset well, having patience suit, the body is doing what it knows to do. It's acting intelligently. I press the alarm systems and now I activated the alarm the fire department came now I have to patiently wait, while system by system shuts down and soon my body will switch over. Where then one final piece. What can you do in the meantime, and this is really effective. You find something that's going to be engaging and distracting. You mentioned cooking Well, you'd find you pull out a hard recipe. thing that is going to create is going to create engagement where you have to think about it. Something someone that's good some way you're gonna pull out of Those those thoughts that you're having that something is horrible or terrible. And there's a lot of techniques with the shifting their thinking as well changing one. What if so what if focusing on is it happening right now? And we're What if they were in the future? Well, we're not fortune tellers, we can't predict what's gonna happen 10 minutes from now. So at the moment, and that's where mindfulness comes in, one of my mindful of, I can take a breath, I can see I can hear you go to your senses, because that's what you're experiencing right now.
Dr. Stephanie Gray 33:32
All we have is the present. Now we shouldn't be anxious about the future or depressed of the past. We have the present so so I tell my patients, those are a wonderful tips. Now. You did mention you had a 75th birthday party so you're 70 and you look amazing. So I have to ask you, since this is the longevity blueprint podcast, what you do to stay vital you reportedly do handstands, handstands, that age of 70 and 250 push ups a day. So is
Sandra Sheinbaum 33:59
that true? That is accurate. Yes.
Dr. Stephanie Gray 34:02
Wow. Wow, that's amazing. You put me to shame. What else do you do to stay vital?
Sandra Sheinbaum 34:08
Yeah. So every day when I wake up, I just say, today's gonna be a good day. And I got that from my mother who owns that and this way of honoring her. So I anticipate I think of what how I can help to create that. And then I have a routine where I have I've been doing yoga for many, many years. And I have some home poses and it's just a setup. It came from a particular type of yoga Ashtanga. I don't do a whole series, but I do what works for me and I always start I there's three that are non negotiable. I've done even when I was taking a cruise or when I was traveling in the hotel, I have to do a handstand, I have to do a headstand. And I have to do what's called a forearm balance. So into my Rasner where you're balancing on your forehead now. I can do it. handstand against the wall. So I don't want to say that I am one of those that could be in the middle of the room and walk on my hands and do that up. So I'm at the wall, I can do a headstand, I mastered the middle of the room. And so then I add on there are some other poses I energizing poses like back bends and I love to do back bends. And so I have this sequence and then about a year ago I'm very concerned with strength I really think that the number one issue i don't i'm just determined I'm not going to be frail.
I could be because I'm have I don't weigh a lot and I have Yes, very small bone. So definitely a risk so that because I can't go to the gym and I can't go and work out in places that are not open or I don't want to now because I am in that high risk safe group for Coronavirus. So I thought well, I can do what can I do with my bodyweight so I started doing the the push ups and I started with just like 30 a day, don't get into sets and then I got up to well I can do you know, 65 at a time and then I add on to bodystyle. Or I'll do 20 more and then I'll wait 20 seconds and then by the end of so it's my goal at the end of every day, I will keep adding on. And so now that I've done 250, I did 260 the other day will make the 270. So just see And again, it's the importance of strength training. So I do that. I also go out and walk every day and look at what the movement that I enjoy like tap dancing and ballet, love to incorporate that as well and got a T Rex, which I love. So thinking of different ways to use body strength, and having a dance background or having loved dance for many years, I've really attracted to yoga and so that's key. I think finding things that you enjoy, but not ignoring strength training because I think there's so many people in my age bracket, they'll just get on the treadmill.
They think walking is enough. And it's really serious to you know, that's we don't want to be frail, you're incorporating stretching, you're incorporating all kinds of things. That's probably why you look so great and feel so great. You've given us several longevity tips today, but I typically close the podcast with your top longevity tips. So you can echo something you've already said. Or you could give us something new. What would your top longevity tip be? It's focusing on what's right with you and not what's wrong with you, as well as focusing on that for others that you encounter. So looking for and it's a realistic appraisal, when finding that that commonality and fun is it don't forget to breathe. Breathing that warm through your heart where you're you're appreciative, appreciative of all that you have and all this around you. Wonderful.
Dr. Stephanie Gray 38:08
Well thank you, you are a blessing. I guarantee you have been to many people throughout your life. So tell me where our listeners can find you and learn more about your Coaching Academy.
Sandra Sheinbaum 38:17
Sure they can go to functional medicine coaching.org and they can go to Facebook functional medicine Coaching Academy, Instagram, functional med coach, my personal Instagram is Dr. Dr. Sandy has Dr. That's Dr. Sa n di and we'd love to connect with you. The world needs health coaches badly and we're also connecting people with a health coach if they would like to do so
Dr. Stephanie Gray 38:45
perfect. I think you also have a free gift for our listeners. So share with me what that may be.
Sandra Sheinbaum 38:51
Yeah, is simple guide to relaxation through breathing. And it's just a little ebook that goes through some of the techniques. If you want to practice a better type
Dr. Stephanie Gray 39:04
of breathing, wonderful, so I will post as much of that in the show notes as I can. You gave us so many tips today. So thank you for your time you're an inspiration. Thank you for being a gift to this world.
Sandra Sheinbaum 39:16
Oh, thank you. It was such a pleasure and an honor to be here.
Dr. Stephanie Gray 39:21
Well, wasn't she an inspiration, yoga, tap dancing and all those push ups I officially have no excuse for not getting in my daily push ups. I hope you agree she was an ideal guest for this longevity podcast because she truly shared some different longevity tips. Be sure to check out my book your longevity blueprint. And if you aren't much of a reader, you're in luck. You can now take my course online where I walk you through each chapter in the book. Plus for a limited time, not only is the course 50% off, but you also get your first consult with me for free. Check this offer out at your longevity blueprint calm and click the course tab. One of the biggest things you can do to To support the show and help us reach more listeners is to subscribe to the show. And leave us a rating and review on Apple podcasts or wherever you listen. I read all the reviews and would truly love to hear your suggestions for show topics, guests, or how you're applying what you've learned on the show to create your own longevity blueprint. The podcast is produced by the team at counterweight creative. As always, thanks so much for listening and remember, wellness is waiting.
The information provided in this podcast is educational. No information provided should be considered to be or used as a substitute for medical advice, diagnosis or treatment. Always consult with your personal medical authority.
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