Living to 100 Club

Building healthy habits for older adults isn’t about quick fixes—it’s about mindset, consistency, and making small changes that last. In this episode of the Living to 100 Club podcast, I speak with Fred Ford, author of Think and Grow Thin, who shares a practical and refreshingly honest approach to weight management and sustainable lifestyle change. If you’ve ever struggled with making healthy changes stick, Fred’s approach offers a refreshingly practical path forward. Our guest explains how shifting from “trying to lose weight” to becoming the kind of person who naturally lives a healthy lifestyle changed everything. The conversation explores the psychology behind identity change, visualization, daily habits, and the importance of rewriting the internal story we tell ourselves. Drawing on his background in stand-up comedy and motivational speaking, Fred brings humor, insight, and practical strategies for anyone navigating health changes, aging, or a personal reinvention. Mini Bio Fred Ford is an author, speaker, and personal development coach. He is the international bestselling author of Think and Grow Thin. This book combines mindset principles with practical lifestyle change strategies to help people create lasting health transformation. Earlier in life, Fred spent more than 20 years performing as a stand-up comedian, honing his ability to connect with audiences through humor and storytelling. Today he blends that same humor with motivational insights to inspire individuals—especially those over 50—to take control of their health and their future. Fred’s own journey of losing 135 pounds inspired the creation of the Think and Grow Thin philosophy. This model focuses on identity change, daily habits, and long-term transformation rather than short-term dieting. Discussion Topics How Fred’s mindset shift led to a 135-pound weight-loss transformation The concept of becoming a 'healthy identity' rather than chasing short-term results The role of visualization, affirmations, and daily routines in sustaining change Why humor, resilience, and community support matter in long-term lifestyle change Lessons learned from a career in stand-up comedy about human psychology and behavior Advice for people over 50 who want to reinvent their health and their lives For Our Listeners Fred's Website: AuthorFredFord.com Fred's Book: Think and Grow Thin

Alfredo Carrera, guest on the Living to 100 Club podcast, shares insights from the Amazon rainforest on flow, perspective, and aging well. In this episode of the Living to 100 Club, Joe Casciani reflects on a journey into the Ecuadorian rainforest. His guest is Alfredo Carrera, our guide for this journey. We discuss hiking muddy jungle trails and sharing lunch with a Kichwa family living in harmony with the forest. We also explore the experience of standing on the equator with one foot in each hemisphere. Alfredo was born and raised in the rainforest. He brings a deeply personal perspective shaped by a lifetime of living close to nature. Alfredo shares insights drawn from his upbringing. He discusses traditions rooted in native healing practices. They reflect a worldview grounded in connection, balance, and respect for the natural environment. His experiences offer a rare and authentic lens on how the rhythms of the rainforest influence mindset, health, and daily living in many ways. These are often overlooked in modern life. Together, Joe and Alfredo explore how these lessons translate into an aging well mindset. A mindset that emphasizes adaptability, presence, and perspective. It goes from the simplicity of life in the jungle to the deeper awareness that comes from being fully engaged with one’s surroundings. This conversation highlights how stepping outside our routines can reshape how we think about time, purpose, and what it means to live well at any age. Key Takeaways • Nature has a way of restoring perspective.• Many indigenous cultures emphasize living with the natural world rather than controlling it.• Psychological flexibility — adapting rather than resisting — is a core ingredient of resilience.• Aging well often means learning to move with life’s currents rather than fighting them. For Our Listeners If you would like to connect with Alfredo, Joe would be happy to make an introduction—just reach out anytime.

How ADHD Shapes Decision-making, Organization, and Life Transitions in Later Years ADHD is often seen as a childhood condition. But for many, it quietly continues into adulthood and later life, shaping how they organize, decide, and navigate major transitions. In this episode, I speak with Jami Shapiro, founder of Silver Linings Transitions. Jami began noticing a pattern in her work with older adults. Chronic disorganization wasn’t always about being overwhelmed—it was often undiagnosed ADHD. We explore how ADHD shows up later in life, including challenges with planning, emotional regulation, and follow-through. Our conversation also looks at why many people only receive a diagnosis decades after childhood. Jamie and I also discuss how these patterns can complicate major life transitions like downsizing and relocation. How does the right support make these changes more manageable and less stressful? For families, caregivers, and professionals, this conversation offers a clearer understanding of behaviors that are often misunderstood. And importantly, we highlight a more compassionate way to support them. Because aging well isn’t just about the body—it’s about understanding how the mind evolves over time. Mini Bio Jami Shapiro is the Founder of Silver Linings Transitions, a San Diego–based senior move management company. Her company helps older adults navigate downsizing and relocation. She is the incoming president of the National Association of Senior Move Managers (NASMM). Our guest is also a Certified Senior Move Manager who has guided hundreds of families through complex life transitions. Through her work, Jami recognized that many clients struggling with disorganization were living with undiagnosed ADHD. She is now an ADHD coach and educator. This allows her to help families understand the neurological roots of behaviors often mistaken for stubbornness or overwhelm. For Our Listeners Jami's Website: JamiShapiro.me Jami's New Book: This Explains So Much: Understanding Undiagnosed ADHD

In this episode of the Living to 100 Club Podcast, Dr. Joe Casciani speaks with Drs. Jenny Hledik and Thomas Andriacchi. Our guests are co-creators of KneeMo, an innovative smart knee wearable designed to reduce pain and improve muscle function during movement. Knee osteoarthritis affects millions of adults and often begins silently decades before symptoms appear. As cartilage deteriorates and pain flares, many people reduce activity — accelerating quadriceps weakness and joint instability. The result is a cycle that threatens mobility and independence. Jenny is a biomechanical engineer and former instructor in orthopedic surgery with research experience at Stanford and the VA system. And Thomas is a Stanford Emeritus Professor in mechanical engineering and orthopedic surgery. Together, they explain how KneeMo uses real-time motion sensing and targeted vibration to enhance function of the quadriceps muscle while walking. KneeMo is grounded in gait control theory and supported by clinical research. The device aims to interrupt the pain–weakness cycle and help older adults stay active. We discuss: The early onset and progression of knee osteoarthritis Why quadriceps weakness worsens joint degeneration Clinical findings from crossover clinical trial Improving mobility and staying active Who might benefit from KneeMo For adults seeking to remain active — and for clinicians advising patients — this conversation offers a research-informed look at wearable technology designed to support independence and healthy aging. Frequently Asked Questions about KneeMo What is the KneeMo wearable?KneeMo is a motion-activated knee pain relief wearable designed to reduce knee strain and support walking, standing, and everyday movement. Who might benefit from KneeMo?People experiencing knee discomfort, reduced mobility, or joint strain—especially older adults who want to remain active—may find the device helpful. Does KneeMo replace medical treatment?No. KneeMo is designed as a supportive mobility aid and should not replace medical advice or treatment from a healthcare professional. Can KneeMo help older adults stay active?Maintaining mobility is one of the most important factors in healthy aging. Devices that reduce strain and support movement may help older adults remain physically active longer. Mini Bios Thomas Andriacchi, PhD is President of SomaTX Design Inc. and co-inventor of KneeMo®. Dr. Andriacchi is an Emeritus Professor of Mechanical Engineering and Orthopaedic Surgery at Stanford University. Over his 50+ year career, Dr. Andriacchi has led pioneering research in knee joint biomechanics, translating scientific insights into practical clinical solutions. These include advances in total joint replacement design and footwear innovations for knee osteoarthritis.   Jenny Hledik, PhD is Chief Operating Officer of SomaTX Design Inc. and co-inventor of KneeMo®. She holds a doctorate in biomechanical engineering from Stanford University and brings over 20 years of experience in musculoskeletal biomechanics research and clinical trial design. The focus of this research and design is on developing non-invasive interventions to support mobility for people living with knee pain and injury.   For Our Listeners Our Guests' Website: TheKneeMo.com

In this episode, Dr. Joseph M. Casciani speaks with Angie Dortch, creator of Learning HOW to Age. HOW refers to Honor the Past, Open to the Present, and Welcome to the Future. It is a research-informed, arts-based training program designed to help older adults strengthen mental flexibility, physical awareness, and confidence as they age. Angie explains how HOW blends principles from different perspectives. These include neuroplasticity research, movement and performing arts, and practical, measurable exercises that can be adapted for different abilities and living situations. Angie describes that her program, Learning HOW to Age is "The convergence of  science and performing arts, Learning HOW to Age® is the best of  both worlds." It represents cutting edge research about the brain and awareness together with engaging and thoughtful skill-developing games from acting, dance, and voice. Together, Joe and Angie explore a crucial shift in aging. It covers moving from a model focused on decline and illness to a wellness model that emphasizes capability, autonomy, and continued growth. They discuss the delicate balance between providing support and reinforcing independence. This spotlights how structured, skill-based practice can help older adults maintain balance, coordination, attention, and self-trust. Angie also shares a formative personal story about her mother’s long-term success managing type 1 diabetes. This was decades before “preventive health” became mainstream. It is an early example of listening to the body. It also involves making proactive choices that shaped Angie’s philosophy of aging well. This conversation is especially relevant for older adults, caregivers, wellness professionals, and program directors looking for practical, engaging approaches to support healthy aging without overprotecting or underestimating people. Mini Bio Angie Dortch is the content producer of Expressive Avenues Wellness on YouTube. She spent two years facilitating a psychosocial wellness practice with independently living older adults. This practice produced a 45% improvement in mental flexibility, physical perception, and kinesthetic awareness—key capacities for aging autonomously. Angie holds an MFA from the University of Louisville and brings decades of experience in education, directing, and media production. For Our Listeners Our Guest's Book: Learning H.O.W. to Age: Philosophy and Assessment Tool: Fine tuning mental flexibility, physical perception and kinesthetic awareness

In this episode of the Living to 100 Club Podcast, host Dr. Joseph M. Casciani speaks with J.J. Caruncho, founder of Sanctavia, an innovative longevity training system designed to help people move, think, and age more powerfully. Drawing from a background that spans dance, martial arts, and healthcare, J.J. explains how a prevention-focused upbringing shaped his approach to aging well. This approach centered on anti-frailty, functional movement, joint protection, and the brain-body connection. Rather than chasing intensity or exhaustion, Sanctavia emphasizes intelligent mechanics, visual cue training, stress resilience, and lifelong adaptability. The conversation explores how older adults can build and maintain strength, balance, and confidence well into later life. Our guest explains why aging powerfully is as much a neurological and psychological process as a physical one. Interestingly, J.J. also discusses how Sanctavia’s intuitive online platform makes advanced training accessible to older adults. This is done through customizable levels, brain-based instruction, and integrated meditation and breathwork programs. This episode will resonate with anyone interested in aging well. It addresses preventing falls, maintaining independence, and rethinking what’s possible as we grow older. Mini Bio J.J. Caruncho is a polymath, protector, Longevity & Body Mechanics Pioneer, Anti-Falling™ Researcher, master of learning, and Systems Builder. He knows over 30 different Martial Arts and was a Chess Champion growing up. He has taught Body Mechanics, Three Dimensional Spatial Analysis in Combat, Psychological Techniques of de-escalation, & Stress Resilience to the most elite Tier 1 Special Forces Operators on Earth. His training has saved many lives in the highest stakes situations imaginable. He is the Founder of Sanctavía®, the original school of Body Mechanics & Longevity that he developed over 18 years of Research and Development. Sanctavía has changed countless lives, and saved many. He is known for his endless passion for protecting and empowering his students, always going above and beyond to pour everything into them, and for inspiring millions of people to Fight for their Future, to have Courage, and to Never Surrender. Special Offer for Living to 100 Club Listeners JJ Caruncho has extended a locked-in lifetime discount—full access to all of his Sanctavia fitness programs for a single annual fee of $197. Normally, $197 gets you just one program. This offer includes the entire curriculum. Use discount code: 100Club Click Here to Access the Special Offer: https://sanctavia.com/100club Listeners May Also be Interested in: Setting a Goal Today of Daily Physical Exercise How to Future-Proof Your Home and Create Safer Living Spaces

Dr. Joe Casciani in conversation with Pam Fultz, Vi Senior Living Each year, new research sheds light on what helps people live not just longer, but better. In this episode of Senior Living Straight Talk, I was invited by Pam Fultz, from Vi Senior Living, to reflect on longevity, mindset, and the everyday habits commonly seen among centenarians. Drawing on decades of work in aging and senior care, our conversation explored what truly supports resilience, engagement, and purpose across later life. What follows is our discussion, presented largely as it occurred. For those who would like to listen to the full conversation, the complete podcast episode is available here:https://open.acast.com/public/streams/64bacf2677b8c7001140a0a0/episodes/695dbe0c8e6dd12efb2a5695.mp3 And if you would like to watch it on video, tune in here: https://open.spotify.com/episode/2mEwytvOUkymDx6bvEeduy?si=qokjAozTT12oHcOPNGybOQ What are some of the most surprising or common lifestyle patterns you notice in people who live to 100 and beyond? Sure. Well, there’s a lot of factors involved. There’s our genes. There’s access to healthcare. There’s our income level that plays a role sometime, but we also know that probably 70% of our longevity is due to our lifestyle, different factors going on in our lifestyle. There was a very interesting study that just came out recently from UnitedHealthcare, and I heard about it on NPR. They did a survey of centenarians. They found 100 centenarians, people who are a hundred or over, and they asked them about their lifestyles and what they attribute their living longer to. It was really interesting. About half of them talked about strength training, weekly physical exercise. A third of them were involved with gardening, some kind of outdoor activity. Another 30% were involved in stress relief, meditation, reflection. The interesting one that I found was that about 80% of them really enjoy humor in their life, and 80% like to laugh. So a good joke or whatever comes along. And of course, the importance of family connection- another 80%. What we’re learning from the centenarians is that it’s really consistency and not intensity, not impulsive decisions. It’s consistency over time, whether it’s diet, whether it’s reaching out to others, whether it’s maintaining some cognitive challenge. It’s that steadiness. We also learned that centenarians let go of grudges. They don’t hold on to a lot of ill will or bad feelings. They don’t spend time ruminating. They wake up with a purpose, a sense of purpose, and something they look forward to, whether it’s a community activity, volunteering, going to school, or teaching. There’s a lot of active thinking, active movement, and continuing to stay involved and engaged. I think that’s a good roadmap for us all to follow. Which is more important: genetics or lifestyle? The controllable or the -uncontrollable? Well, both. It’s hard to start thinking about our medical status when we’re 70 or 80. That really starts in adulthood. We need to maintain good health and avoid chronic conditions—diabetes, obesity, heart disease. That’s hard to start in our seventh or eighth decade. But when I heard that statistic from the National Institute of Health - research from around the world - that about 70% of our longevity is due to lifestyle factors, that really stood out to me. As a psychologist, I think a lot of it is our attitude and our outlook, and being able to get up after we get knocked down. The outlook toward the future is so important. If we have that positive outlook, if we feel like we’re continuing to take steps, I think that’s where the game is played, because we can’t always do a lot about genetics, even though that’s changing too. It’s the psychological outlook - maintaining good health, of course - but also having the idea that my future is important to me. There’s a motivational speaker who once said the future should be bigger than the past. When I say that to seniors, sometimes they don’t agree. A 70- or 90-year-old might say, “No, no, I can’t agree.” But I maintain the future still should be bigger than the past. We have a lot of good memories, but we still have to be open to what’s next. What specific daily habits would you recommend as non-negotiables for a long, vibrant life? Movement is big. We need to move every day, whether it’s walking or running. We’re not talking about marathons or gyms necessarily, but physical movement. Diet is important—mostly whole foods, avoiding processed foods. Sleep is very important. Seven to eight hours of sleep. From the Blue Zones, people invariably had seven to eight hours of sleep. Some people like to think they don’t need that many hours, but we do, especially in our senior years. And lastly, staying mentally engaged every day - staying challenged, continuing to learn. The brain likes novelty. Learning a new language, taking up a musical instrument, connecting with old pals, puzzles, reading - any kind of mental challenge is important. Television has its place, but staying engaged with other sources of mental challenge is really important. And that’s a daily process. What steps can older adults take to stay socially connected? Connection doesn’t happen by accident. It takes scheduling. It happens by design. That means reaching out to relatives, cousins, distant relatives we haven’t talked to in a while. We can do that now through FaceTime, Zoom, email—however we want. We have to take the initiative. We can’t wait for people to knock on our door or call us. If we sit around waiting, we might think nobody cares, and that’s probably not true. But we still have to be the driver. Joining groups, senior centers, workshops - there are so many sites online for discussion groups. And it’s okay to reach out when we’re feeling lonely. There’s a lot of isolation. Some people enjoy being alone, but sometimes it takes a toll. It’s okay to reach out and ask for connection. The key point is initiative. It doesn’t happen unless we make it happen. What lifestyle behaviors best support brain resilience? Physical activity is critical, especially aerobic activity. The brain needs blood circulation to stay healthy. It doesn’t have to be exhausting, just something that raises the heartbeat. Strength training is very important because we lose muscle mass as we age - sarcopenia. It doesn’t have to be intense. Even weights or gallon bottles of water. Taking care of hearing loss is also important. If we’re not connecting with the world around us, that affects brain health. Hearing aids today are remarkable. I had breakfast with a friend recently, and he adjusted his hearing aids on his phone to tune out background noise. Learning new skills is also important. I bought myself a set of drums a couple of years ago. I never played before, but I love it. Learning a language, going back to school, continuing to work part-time - these challenges help the brain. And managing risk factors like depression, diabetes, and obesity is important because they affect brain function too. If you had to boil it down to two pieces of advice for older adults, what would they be? A lot of it is self-talk - what we’re saying to ourselves. We need to shift from “I’m getting old” to “I’m still growing, still learning, still engaging.” That shift from decline to opportunity, from slowing down to what’s next, makes a big difference. Aging doesn’t have to be a time of decline. There are so many opportunities. We have wisdom, humor, tolerance, and perspective. The second piece is keeping active - mentally and physically. What lesson from centenarians has stayed with you the most? One woman told me that every morning she decides whether she’s going to have a good day or a great day. It’s simple, but it puts you on a course. Another important piece is curiosity. It’s a hidden treasure - being curious about what’s next, what’s behind that idea or experience, rather than letting the world roll by. That sense of curiosity and engagement - that’s the lesson. What motivated you to start the Living to 100 Club? I worked my whole career with seniors in long-term care settings and nursing homes. I saw how much a person’s attitude after a stroke, a fall, or a heart attack affected how well they adapted. After I sold my business, I wanted to continue sharing what I learned. Living longer isn’t luck - it’s a pattern we create through decisions. What motivates me is helping people shift from negative stereotypes about aging to a positive outlook - looking forward to the future rather than dreading it.

How to balance hormones plays a central role in how we age – influencing energy, mood, sleep, strength, cognitive clarity, and overall vitality. In this Living to 100 Club episode, Dr. Joseph Casciani speaks with Dr. Prudence Hall. Dr. Hall is a gynecologist and pioneer in bioidentical hormone therapy and functional medicine. Dr. Hall shares her four decades of experience helping patients navigate menopause and beyond. Her treatment programs use personalized hormone treatment, nutrition, peptide therapy, and holistic lifestyle approaches. Together they explore the concept of “health age” versus chronological age, and how mindset, purpose, and self-talk shape long-term well-being. This conversation is about aging with agency – not slowing down. It is about supporting our bodies and outlook to remain strong, joyful, and engaged at every stage of life. Key Talking Points Hormones, cognition, and energy Mindset, purpose, and self-talk in aging Menopause and healthy aging Functional and integrative medicine approaches The role of lifestyle strategies vs. hormone therapy Mini Bio Dr. Prudence Hall is passionate about helping women reclaim their health, and their lives. From perimenopause to menopause and the challenges along the way, Dr. Hall uses regenerative and integrated medicine to guide women everywhere in rediscovering their energy, vitality, and joy for life. After years as a traditional gynecological surgeon, it was this passion that led her to create The Hall Center in Santa Monica, California. It also led her to write her book, Radiant Again & Forever. This publication helps women understand what is happening to their bodies, and become empowered as they navigate this transition. With care and compassion, Dr. Hall is here to help you get to the root cause of those frustrating symptoms and reinstate harmony within. For Our Listeners Dr. Hall's Website: The Hall Center A Related Podcast Understanding Hormone Replacement Therapy with Dr. Greg Brannon. Listen HERE

Caring for an aging parent or loved one often brings emotional strain and managing complex medical information. Importantly, we can add the pressure of supporting caregivers and coordinating support across family members. In this episode, Dr. Joseph Casciani, Living to 100 Club Host, speaks with Crystal Gallo, CEO and founder of Innerhive. This is an innovative caregiving support platform designed to bring organization, clarity, and shared responsibility to the caregiving journey. We discuss how Innerhive’s automatic note-scribing app helps families capture and summarize important care conversations. This helps to shift overwhelm into actionable next steps. In addition, Crystal shares how the platform supports caregivers across conditions such as dementia and chronic illness. She goes on to describe how it helps families stay connected without adding technological burden. This conversation explores why caregivers often struggle alone and how to better engage networks of support. Our guest shows how simple systems can reduce stress. It has been shown to prevent crisis and improve well-being for caregivers and the loved ones they support. Mini Bio Our guest spent 15 years building teams and growing high-impact technology companies. Now, Crystal has discovered a deeper purpose in the most unexpected way: through family caregiving. In essence, Innerhive was founded with the vision to transform how we care for one another. It is on a mission to end caregiver burnout. It focuses on serving caregivers who provide and coordinate care at home. We help anyone navigating care find clarity, connection, and wellness on their journey. Main Talking Points The emotional and logistical burden caregivers face How Innerhive's automatic note-scribing captured and organizes conversations The importance of shared responsibility among family and care partners Encouraging caregiver well-being + self-care as part of the care plan Helping families move from reactive to proactive caregiving For Our Listeners Innerhive's Website: Innerhive.com A Related Podcast WellBe Senior Medical: Re-inventing At-home Care -- Listen HERE

MindTravel founder Murray Hidary joins Living to 100 Club's Dr. Casciani to explore how live, improvisational piano -- delivered through silent concerts on beaches and in parks -- can quiet the noise and open space for reflection, connection, and renewal. We discuss MindTravel’s walking meditation (in-person and virtual). We learn the brain and body benefits of music + movement. Explore what happens when a pianist composes in real time with the ocean, wind, and the spontaneous sounds of life. Murray shares how headphones create an intimate, meditative experience – even in a crowd – and why emotional processing is foundational to health span and lifespan. Plus: program design, community partnerships, and a preview of the Florida beach tour (with Deerfield Beach on the radar). Stay to the end for a short music sample from Murray’s catalog and details on how to experience MindTravel near you. Key Themes & Takeaways Silent Concerts: Headphone-based live piano creates a personal, inward experience in open public spaces. Music + Movement: Walking meditations leverage dual benefits – physiological regulation and emotional processing. Improvisation with Nature: Ambient sounds (waves, wind, even trains) become part of the composition. Well-Being: Connections among emotional health, social engagement, and long-term brain/body benefits. Community Model: 160+ events/year through city and parks partnerships; scalable, low-impact footprint. Technology as Bridge: Headsets, livestreams, and virtual walks expand access without diluting presence. Mini Bio Murray Hidary is a multi-disciplinary artist and tech pioneer. His purpose-driven approach is at the heart of his business success, acclaim as a visual artist and global recognition as a musician. Hidary has brought MindTravel to iconic theaters and spectacular outdoor venues in over 100 cities the world over. From the deserts of the Middle East to the first-ever piano concert on the continent of Antarctica, Hidary seeks to bridge gaps in understanding through the universal language of music. He is particularly interested in the human experience and, through MindTravel, helps people better connect with themselves and one another. For Our Listeners Murray's Website: MindTravel.com Explore upcoming MindTravel events: https://mindtravel.com