265 The Move More Method: The Science of Everyday Movement for Longevity with James D. Walter
Growing Older Living Younger: About longevity, wellness, healthspan,
Release Date: 04/27/2026
103 David Cravit and Larry Wolf. Default-Ager or Super-Ager. Which are You?
Growing Older Living Younger: About longevity, wellness, healthspan,
FlashBack Friday THIS EPISODE OF GROWING OLDER LIVING YOUNGER focuses on super aging - how to help transform longer lifespan into longer healthspan via 7 A Pillars of longevity. Today’s Featured Experts are David Cravit and Larry Wolf, co-authors of “ SuperAging: Getting Older Without Getting Old - A Boomers Guide to living well after 65.We discuss the 7 A’s of the Pillars of Superaging, how default aging has been the - well- default, for past generations and continues to be for many today. And how social, cultural, political, and economic forces oppose living younger...
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268 Prevent Macular Degeneration and Cognitive Decline: How Essential Carotenoids Protect Your Brain and Vision with Prof. John Nolan
Growing Older Living Younger: About longevity, wellness, healthspan,
What if essential carotenoid antioxidants you consume today, could protect your vision and cognitive functions now and in the future? In this episode, Professor John Nolan explains how specific carotenoids, lutein, zeaxanthin and meso-zeaxanthin play a critical role in protecting the retina and brain from oxidative stress, a key driver of damage and age-related decline. As a leading researcher in ocular and brain nutrition, he shares ground- breaking insights from clinical trials showing how targeted supplementation can improve visual function and support cognitive performance. Listeners will...
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052 Dr. Helen Knaggs. Your Skin: A Window to Your Health.
Growing Older Living Younger: About longevity, wellness, healthspan,
Flashback Friday: Episode 52 from Season 1 May 2022 Audrey Hepburn, a Screen Legend and a truly iconic beauty, said “The beauty of a woman grows with the passing years.” I was reflecting on previous discussions I have had on ageism as I read yet another comment on beauty and aging youthfully. The debate centered around the question of whether we should accept and indeed celebrate the aging of our appearance as a reflection of the wisdom gained as we grow older, or whether, as I believe, we should do all we can to delay the...
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267 Muscle, Mitochondria and the Aging Brain: The Midlife Metabolism Reset with Dr. Elizabeth Goldspink
Growing Older Living Younger: About longevity, wellness, healthspan,
What if the fatigue, brain fog, and loss of strength many women experience after 50 are not simply hormonal, but reflect deeper shifts in metabolism, muscle, and mitochondrial function? In this insightful episode, Dr. Elizabeth Goldspink reframes midlife as a metabolic and neurological transition rather than a purely hormonal one. She explains how muscle acts as a longevity organ, how mitochondrial efficiency impacts both energy and cognition, and how targeted lifestyle and nutrition strategies can restore resilience. This empowering conversation offers practical, science-informed steps to...
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050 Dr. Paul Alan Cox: Plants, People and Culture. How Ethnobotanical Research has Changed Our Lives
Growing Older Living Younger: About longevity, wellness, healthspan,
Flashback Friday Episode 50 - May 2022“Walk into any pharmacy and ask to examine a bottle of prescription medicine chosen at random. There is a one in four chance that the prescription medication you hold in your hand has an active ingredient derived from a plant. Most of these plant-derived drugs were originally discovered through the study of traditional remedies and folk knowledge of indigenous people.” (M. Balick, P. Cox.) As I read this opening paragraph in the chapter on PlantsThat Heal, from the book, Plants, People and Culture: The Science of Ethnobotany by Drs. Michael...
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266 How Smell Impacts Memory: The Science of Olfactory Training with Jonathan Askholm
Growing Older Living Younger: About longevity, wellness, healthspan,
What if one of the most powerful tools for protecting your brain health has been right under your nose all along? In this fascinating episode, Jonathan Askholm explores the science of olfaction and its direct connection to memory, emotion, and cognitive function. Drawing on emerging research and personal experience, he explains how intentional smell training may improve memory, mood, and even support healthy aging. This conversation opens a new and highly accessible pathway to brain health, reinforcing that a simple daily practice can have profound effects on how we age. Jonathan Askholm is a...
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095 Dr. Lucinda Sykes. Sleep Well, Be Well
Growing Older Living Younger: About longevity, wellness, healthspan,
THIS EPISODE OF GROWING OLDER LIVING YOUNGER focuses on sleep and the ways we can achieve sufficient natural sleep. Today’s Featured Expert is retired medical doctor and longtime mindfulness teacher, Dr. Lucinda Sykes, on her approach to promoting deep natural sleep We discuss the importance of natural deep sleep, what happens to our brains during the stages of sleep, the adverse effects of sleep medications, and the importance of consistent sleep habits in a sleep conducive environment. Episode Timeline:0:11 Introduction to today’s episode.7:18 Why is the quality of sleep so...
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265 The Move More Method: The Science of Everyday Movement for Longevity with James D. Walter
Growing Older Living Younger: About longevity, wellness, healthspan,
What if the greatest threat to your independence, your brain health, and even your lifespan isn’t aging itself—but the hours you spend sitting each day? In this powerful episode, Dr. Gillian Lockitch explores a transformative approach to health with Dr. James Walter: the concept of “Move More Moments.” Drawing from his expertise in cardiovascular exercise physiology, Dr. Walter challenges the traditional focus on structured exercise programs. Instead, he introduces a more accessible strategy—re-engineering your day to reduce sedentary time and integrate movement into everyday life....
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066 Brain Health Programs to Keep Your Mind Sharp with Henry Mahncke Ph.D
Growing Older Living Younger: About longevity, wellness, healthspan,
Flashback Friday Episode 66 from 2022 "Brains at any age are capable of rewiring and changing. No one should be aging, thinking that it's all downhill from here' (Dr. Henry Mahncke). This comment on brain plasticity, made by research neuroscientist, Dr. Henry Mahncke, in Episode 10: , echoes in my head, whenever I reflect on the goal of Growing Older Living Younger, namely to extend our health span by preserving a healthy mind in a healthy body. My brain is a year older since that episode but I’m sure that by following my...
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264 The Posture Longevity Link: How Your Spine Shapes Your Healthspan with Dr. Mark Morningstar
Growing Older Living Younger: About longevity, wellness, healthspan,
What if one of the most powerful influences on your health, your hormones, and even your longevity was something you rarely think about—your posture? In this eye-opening episode, Dr. Gillian Lockitch explores the profound connection between structural alignment and the biological systems that govern how we age. Joined by scoliosis specialist and spinal health expert Dr. Mark Morningstar, this conversation uncovers the science behind how chronic postural distortions—like forward head posture and slouching—can reduce lung capacity, alter nervous system balance, and disrupt stress hormone...
info_outlineWhat if the greatest threat to your independence, your brain health, and even your lifespan isn’t aging itself—but the hours you spend sitting each day? In this powerful episode, Dr. Gillian Lockitch explores a transformative approach to health with Dr. James Walter: the concept of “Move More Moments.” Drawing from his expertise in cardiovascular exercise physiology, Dr. Walter challenges the traditional focus on structured exercise programs. Instead, he introduces a more accessible strategy—re-engineering your day to reduce sedentary time and integrate movement into everyday life. This conversation highlights how even small, frequent bouts of movement can improve cardiovascular health, regulate blood sugar, reduce disease risk, and restore vitality.
Dr. James Walter is the founder and president of the Institute for the Preservation of Health. He holds a PhD in cardiovascular exercise physiology and has spent decades developing preventive and rehabilitative cardiology programs. Driven by the early loss of his father to heart disease, Dr. Walter has dedicated his career to helping individuals take control of their health through practical lifestyle strategies.
Episode Timeline
00:00 — Movement as the key to independence
02:50 — Dr. Walter’s personal journey
06:30 — The problem with exercise guidelines
09:20 — A personal story of lost mobility
12:40 — Rethinking exercise
13:30 — What are Move More Moments
16:40 — Everyday movement examples
18:20 — Walking instead of sitting
20:30 — Science of small movements
23:10 — Steps and longevity
26:50 — Changing mindset and environment
28:00 — Genetics vs lifestyle
31:15 — Nutrition and prevention
34:10 — Key takeaway: move more
Call to Action
Find "Growing Older Living Younger: The Science of Aging Gracfully and the Art of Retiring Comfortably" at www.gillianlockitch.com (North America) or on Kindle
Download : Ten Tips to Build A Better Body 2026.
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Connect with Dr. Gillian Lockitch at https://www.askdrgill.com/
or email: askdrgill@gmail.com to schedule a one-on-one phone or video call.