Once a week I do my best to share information that I come across that might benefit others like me trying harder at “Keeping the Live in Alive!” I’ve posted my entire Wellness Wednesday radio show here but in case you’re in a hurry, I’ve summed up this week’s show highlights.
- #CrepeConfession: My only use of the word ‘crepe’ used to be in combination with the word ‘paper’ as in ‘crepe paper’ until father time starting beating the tar out of my good looks. I didn’t realize what a big problem crepe had become for the world. Now I’m doing my part to try and correct my ‘crepe’ on a daily basis. I’m into Gold Bond Age Renew “Crepe Corrector” (face + body in one—because who’s got time for two?). But now they’re confusining the crepe out of me by offering too many options. Attitude stays delusionally young, skin becomes un-crepey? Let you know.
- Muscle = Medical: November is now officially National Muscle Health Month. a dedicated time to raise awareness around the necessity of building muscle mass for improved healthspan and increased longevity. Spearheaded by Dr. Gabrielle Lyon, board-certified physician and author of Forever Strong. Big idea: skeletal muscle isn’t just cosmetic—it supports metabolism, immunity, mobility, cognition, and longevity. Try the Muscle 30: 30g protein meal, 30 strength reps, or 3,000 steps.
- Female-First Fuel: UK brand FreeSoul (mother–son team) goes viral with mango greens—part of a broader shift to women-designed wellness.
- Brain Gains: Long-running research spotlight—women with the highest cardiovascular fitness (measured via cycling) had dramatically lower dementia risk vs. less-fit peers. Translation: cardio for your cortex.
- Nature = Anti-Inflammatory: Even 20 minutes outdoors can lower stress hormones; some research links 12% lower inflammation within 72 hours after nature walks. Can’t get out? Put nature scenes on your screen for a mini-reset.
- Pickleball Posse: #1 recreational sport for women 40+—and a powerful loneliness antidote. Shoutout: National Women’s Pickleball Foundation (special event in March benefiting Special Olympics in Florida in Delray Beach).
- Sleep Squad, Assemble: Magnesium may reduce night time wake-ups and deepen sleep. DST got you off-rhythm? Be kind to yourself and yes—Debbie issues official permission slips for 20–30 min power naps.
- Brrr-illiant?: Gyms are adding cold plunge pools & cold rooms. If the idea of a freezing cold bath appeals to you you’re in luck. Reported perks of cold plunges include mood, metabolism, and inflammation support—but skip it if you have heart/neurologic conditions. Hot-bath lovers may remain Team Sauna.
- Snackable Strength: Micro-moves all day—2 minutes of squats, push-ups, stair bursts are IN! My kind of workout! Here’s a bonus vintage tip from my late mother Eileen Nigro. She told me to always hold my stomach in. I seriously did this throughout my life back when she was alive. Basically, I contracted my stomach muscles for a minute or so whenever I remembered. Standing on line at the supermarket or ‘wherever’ – multiple times a day. I swear had the flattest stomach ever back then. I really need to try to remember to try to do this again. Ok I’m doing it now. LOL Can’t hurt to try to gently brace your core in everyday life.
- Cozy Bites, Strong Sips: Protein soups (20–30g/serving) are the fastest-growing meal aisle stars. Also caught a viral-worthy eggplant sheet-pan roll-up: mozzarella, ricotta, blistered tomatoes, roasted peppers, chicken sausage—chef’s kiss. I tried it. Pretty darn good!
- Connection is Medicine: Loneliness is now a global health priority—linked to higher risks for heart disease, dementia, and early death. Tiny gestures = huge impact.
- Recovery > Hustle: Wearables are pivoting to stress & recovery (HRV, cortisol-linked scores). Rest is now a fitness behavior.
- Art As Medicine : Singing, painting, learning music can slow cognitive decline. Get older, get cooler.
- My End of Show Daily Toast (Today I quoted Audrey Hepburn): “First hand helps yourself. Second hand helps others.” Classic.
Deb’s Do-This-Week Mini-Checklist (Or Best Effort)
- One 30g protein meal daily
- 20 minutes outside (or nature on screen if you must)
- 5× 60-second strength snacks sprinkled through your day
- Try an indoor pickleball session with a friend
- Consider magnesium for sleep (check with your doc)
- End a shower cooler for 15–30s if you’re cold-curious
- Call or help one person who might be lonely
If you try any of these, let me know how it goes.
If you try all of them, I expect an invite to your Nobel Prize ceremony.
Stay well, stay upbeat, and keep
“Keeping the ‘Live’ in Alive!”
— Debbie
TUNE IN TO THE DEBBIE NIGRO SHOW ‘LIVE’ WEEKDAYS 11-12 NOON EST FROM ANYWHERE AT WGCH.COM
IF YOU’D RATHER READ THAN LISTEN THE FULL AUDIO TRANSCRIPT IS BELOW:
AUDIO TRANSCRIPT:
It’s time for the Debbie Nigro Show with Debbie Nigro, who says she’s still a babe, or at least she thinks she still is. That’s right, attitude is everything, and Debbie’s delusionally young. No one sees the glass of Cabernet half full like Debbie. She’s fresh air with a magnetic flair. Someday has arrived, and as far as she’s concerned, it’s time to roll.
0:01:03
(Speaker 1)
Maybe the weather is not fine, but hopefully you had the time to spend a little with me. Hi everybody. I’m Debbie Nigro. Wellness Wednesday. Love this day of the week. Get to learn some things myself I didn’t know and share them with you.
0:01:16
(Speaker 1)
And I always say, you know, if you come away from this section of the Debbie Nigro show every week, it was like, like one thing that helped you in some way. I’m like, yeah, I did that because of me. I helped. We all want to help. Right? So anyway, I am, I’m starting the day. today with my discussion of the fact that I own something called Crepe Corrector.
0:01:43
(Speaker 1)
Back in the day, growing up, crepe had to do with crepe paper.
0:01:47
(Speaker 11)
Remember crepe paper?
0:01:49
(Speaker 1)
Of course.
0:01:50
(Speaker 3)
You used crepe paper for making like fun things for parties and stuff.
0:01:55
(Speaker 16)
The schools must have owned all of it because every time something happened it was written
0:02:00
(Speaker 1)
in crepe paper. In crepe paper. Now I have crepe corrector.
0:02:04
(Speaker 3)
I didn’t know I needed it because I didn’t know I had crepe but obviously after enough late -night infomercials you realize I must have crepe.
0:02:14
(Speaker 1)
Well I know for me I just have a mirror and it’s all it took for me to know I had crepe. So I’m holding gold bond Age Renew Crepe Corrector Body and Face Lotion. They jammed them together. Now, I thought, well, that is very interesting. I didn’t know I had crepe on my face. So it says now also for face.
0:02:36
(Speaker 1)
I have no patience for applying multiple lotions. I mean, look, I am what I am. I just don’t want to completely fall apart, right? So I just want to keep it all together so I don’t crack like while I’m talking to somebody. So I now use Crepe Corrector body and face lotion. It has omega fatty acids, antioxidants, botanicals, and 82 % of people had visual improvement in crepey skin in just two days.
0:03:03
(Speaker 1)
Well, I got two days. So I bought this a tube ago. As far as I’m concerned, I look exactly the same. Anyway, I am holding it because I need to apply it in between the commercial break because I forgot and I feel my face getting tight. Anyway, um, what’s going on in the world of wellness? Give me some music, Bobby.
0:03:26
(Speaker 1)
I got some great stories for you guys today. Okay, let’s do this. Okay, we’re in November. November has been officially designated as National Muscle Health Month. First I heard of it. It’s being spearheaded by a doctor by the name of Gabriel Leon, or lion.
0:03:46
(Speaker 13)
I don’t know if she’s lying.
0:03:47
(Speaker 1)
I’m lying. But her muscle centric medicine movement is what’s out there in the in the universe right now. She looks very fit the big message That skeletal muscle is not just cosmetic. It’s medical and muscle plays a key role in Metabolism immunity mobility cognition and longevity and since that’s the big keyword longevity everybody’s like oh wow we should maybe get our muscles more muscly and What used to be? perceived as something for muscle heads, you know, gym rats, people who had time for this sort of thing is no longer really an option if you want to be living an optimal life, right?
0:04:27
(Speaker 1)
And stay around for a while. So there’s a campaign this month for a muscle 30 challenge. That’s prepping a 30 gram protein meal doing 30 reps of a strength move or walking 3000 steps. Okay, and why it matters? Well, I think this is timely. You know, strength training for all ages is what I’m learning is really, really important and not just for looking good, but for functioning well and for future -proofing your health.
0:04:59
(Speaker 1)
And that’s a big, you know, theme, future -proofing your health. No guarantee, of course, but everybody trying to do their best. And I guess it’s time to make your muscles your best friend. Okay, we got to move on. Let’s do this. Next story, Wellness Wednesday on the Debbie Nigro Show.
0:05:18
(Speaker 1)
Wow, this is a good one. You know, I’m a champion of women and all things always have been. Early champion of extending a hand, pulling a woman forward, you know, as opposed to trying to cut her off at the pass, which was a very big, nasty phase of the female evolution in the world. It’s been the last few decades. You know, there was a really difficult time where women didn’t trust other women. And I’m sure that happens now, too.
0:05:44
(Speaker 1)
But more women than not, and especially as time goes on, you know, know it really feels good to help another woman in any way we can and to surely help the younger women forward with our wisdom. They can teach us stuff that we have no clue about. All right, so this is a women -led nutrition brand breakthrough. It’s called FreeSol and it’s gone viral. What is it?
0:06:06
(Speaker 1)
It’s a mother and son -bounded women’s nutrition brand and it’s based out of the UK. They just announced they sold over 17 million servings of their top product, mango greens powder. And what they’re doing is redefining the female -first wellness market. I really like that story, female -first wellness market. New concept, women have different bodies. Oh, wow, thanks for checking into that.
0:06:36
(Speaker 1)
Okay, so this story emphasizes that the wellness market has been historically male -oriented. Sorry, guys, but it’s true. FreeSoul is intentionally designed by her, okay? And it’s got community input, female -centric messaging, you know, real transparent purpose. I thought you’d like to know about this. Again, it’s called FreeSoul.
0:07:01
(Speaker 1)
Okay. A mother and son founded women’s nutrition brand, but you want to know about that. All right. New topic. I’m going to roll today because I did a lot of homework. Got a lot of things going on.
0:07:11
(Speaker 1)
Can’t hold on to all this information to myself because then my, my head blows up. All right.
0:07:17
(Speaker 7)
Speaking of the head and the brain.
0:07:18
(Speaker 1)
Oh, brain health exercise study revisited. Okay. Aerobic workout beats running for cognition. Is that a question mark? Well, here’s the story. There’s a recent article.
0:07:33
(Speaker 1)
that highlighted a study that found that aerobic exercise, you know, and specifically this particular instance with cycling, bicycling, you know, cycling, in midlife lowered dementia risk by as much as 88 % in the fittest group of women studied. Come on, that’s gigantic news. Okay, the study had some limits, only women. I think it was a Swedish sample. You know, those Swedes, they’re always healthier.
0:08:05
(Speaker 1)
I don’t know what that’s about. Not just weight and strength, but cardiovascular fitness matters for your brain. Okay. Okay. I’m trying to do better. Everybody’s trying to stay sharper and more agile and stay agile as we go through time here.
0:08:25
(Speaker 1)
So there’s some workouts out there that your brain is going to love. Okay. Okay. That sounds good. Sounds good. I like the idea of being outside.
0:08:35
(Speaker 1)
You know, I was joking around the other day, I don’t know if you see any of my social media, but if you do, you would have seen me post like two days ago, me trying to enjoy the cold outdoors, which is a lie. Okay. I do not enjoy the cold outdoors. I like the warm outdoors, but I haven’t been left no choice. by the season change, and by people who say to me, what are you, a big baby? I’m like, okay, I’m not a big baby.
0:09:02
(Speaker 1)
I can get out there. So I really don’t want to go out there, but I did this very important thing. I embraced the Norwegian practice of frysluftsliv, which I can never pronounce, but it sounds funny. And it’s about, you know, getting outside. as the days get colder and shorter and, you know, going out on a rainy, windy, or snowy day. Yeah, okay, well maybe, but alright.
0:09:28
(Speaker 1)
But anyway, it’s not everybody’s, most people’s definition of fun, okay? But the researchers in Norway say it’s the practice they do all the time because it’s you know, it’s good. It’s gives you emotional and physical and mental health benefits and stress relief and boost in mood And I’m like, okay, okay I’ll get out there and try the Scandinavian winter habit, which I have and like you see the picture of me up there I’m not very attractive, but I’m out there so I encourage you to get out too and I’ll tell you when you come back about the new science That has connected nature walks with lowering inflammation by 12 % in 72 hours. I swear I read that All right, come on back. I’ll give you the real inside dirt on that Stanford Connected study here on the W9 Girl Show, well, on this Wednesday edition of What’s the Matter With Your Head?
0:10:40
(Speaker 1)
probably haven’t been using it enough or doing things to reboot it enough. That’s what I’m here talking about today. Your body, your brain, your, your emotions, your life, and keeping the live in alive. That’s what, you know, my mission personally is. And I’m trying to share that, you know, the live part, like don’t just exist, live, right.
0:10:59
(Speaker 8)
And in order to live while you’re still here, you got to feel good.
0:11:02
(Speaker 1)
Cause we all know if we don’t feel good, you don’t want to do anything. All right. I want to go back to. think of a startling finding I just mentioned. I didn’t want to blow past it because it was really big.
0:11:13
(Speaker 15)
That new study that was published this month found that cycling workouts can lower dementia risk by 88%.
0:11:19
(Speaker 1)
Is that like the loudest news? Okay. Kind of low impact, doable, indoors, outside. If you’re looking to try something new, right? So they published that study in an organizational thing you know it’s called neurology it’s like a big publication and they looked at a sample of 1462 women in particular from ages 38 to 60 And at the beginning of the study that they started between 1968 and 1970, these people are going way back, 191 of the women completed a maximal cycling test on a stationary bike.
0:11:58
(Speaker 1)
And then they competed in indoor cycling intervals, riding at low intensity, increasing it every couple of minutes till they were exhausted. And then they gave them like a maximum workload and they measured them in watts, you know, that’s what scientists do. as a measure of their cardiovascular fitness. And then they looked at them again in 1974, 1980, 2000, 2005, 2009, and the women were examined for signs of dementia via an interview, via neuropsychiatric examinations and hospital records. And, you know, they looked at other things, you know, other lifestyle factors, education, income, diet, smoking, any existing illness. But the results showed They did show the benefits of aerobic exercise for brain health with the fittest among the women being least likely to develop dementia and basically they came down to only 5 % of the highly fit women from all the scores, right, developed dementia compared to 32 % in the moderate group.
0:13:07
(Speaker 1)
They came to the conclusion that high levels of fitness delayed the age of dementia onset by almost 10 years and that the women with top cardiovascular fitness had an 88 % lower chance of even developing it. I mean this is eye -opening as studies go because it’s 45 years of data. And yeah, there’s all kinds of other research supporting this too.
0:13:33
(Speaker 15)
But you know, it’s all about and I can’t believe that it’s so simple and yet so hard.
0:13:39
(Speaker 1)
It’s all about exercise, regular exercise. Okay. But you think that we could figure that out. It’s not so simple. But cycling in particular, because it increases your heart rate, low impact, improves your bones, builds your core, improves your posture, you know, full body muscle strength and versatile.
0:13:56
(Speaker 13)
I feel like riding out of here right now, not even staying for the show.
0:13:58
(Speaker 1)
I’m so excited to know about this. All right. I can move on. I can move on. But that was from womaninhome . com.
0:14:04
(Speaker 1)
The study was published there and I will put that on my social media because people like to read about these things themselves and say, did I hear her say that? OK. Wellness Wednesday. I want to talk about, what did I say I wanted to talk about? I always want to talk about a lot of things. Oh, I know, about walking in nature and how that lowers inflammation by 12 % in 72 hours.
0:14:32
(Speaker 1)
They really found this out in a Stanford connected study that even a 15 to 30 minute walk in trees and parks reduces inflammation markers and your cortisol, okay? And whether it’s hot or cold or you know, I just said get out there and like yeah, okay Wherever you do it, it works and if you can’t get outside this I thought was kind of fun if you can’t get outside I do believe putting nature up like on your screen of your computer or I guess looking at it for a while will help seriously seriously 20 minutes outside in a walk reduces your stress hormones by 20 % changes your whole body chemistry. And if that cortisol which is the number one thing that makes the belly bigger you know who needs that 20 % less you come back you can wear your pants love it when you’re in a green space and you’re exposed to a green space it resets your nervous system and your anxiety goes down this is good for people who have anxiety so they’re like okay just even go for a short walk little walk okay little walk it’d be fine other stories about this and there were plenty 20 minutes it’s all you need Just walk away with that information. Reduce your inflammation. Get outside for 20 minutes.
0:16:02
(Speaker 1)
You can do it. People who walk dogs do this all the time, multiple times a day. I think people who have dogs and have to walk them are naturally in better shape because they’re out there all the time walking, right? If you don’t have to walk anybody, you don’t leave sometimes. Yes. Okay.
0:16:18
(Speaker 1)
Okay. I got a new story, Bobby. I got another story. I want to talk about the number one, officially now, number one recreational sport. for women 40 plus. I know I’m going a little female centric on this show, but pickleball, pickleball, officially the number one recreational sport for women over 40.
0:16:39
(Speaker 1)
And it’s the fastest demographic in this sport. For new participation, like people like, okay, okay, I’m going to get involved. Women 40 to 65. Fantastic, right? Yeah, there’s crazy injuries, you know, pickleball, hip, it’s real. shoulder injury is real, orthopedic doctors are like, yes, trust us.
0:17:01
(Speaker 1)
But the social connection factor has really gotten loud. All the players are reporting being happier, less lonely. I mean, this is really great, right? Because it’s fun, whether you’re good or bad, who cares? And women are very, you know, except the really intense ones, they’re like, come on,
0:17:20
(Speaker 7)
come play with us.
0:17:21
(Speaker 1)
Let’s do this. And you meet new friends. So I like it. Pickleball. I have gal pals, you know, they’ve been on the show before. They are really interesting women.
0:17:30
(Speaker 1)
Very, very smart. Very wonderful women. And they started the National Women’s Pickleball Foundation. And it was to aggregate all the goodwill of the sport, and all the goodwill of the participants into one big national organization that does events to raise money to help causes, right? So they have another one coming up in March in Delray Beach, Florida. I think I’m going to go.
0:17:58
(Speaker 1)
I went to their grand opening, the launch of the foundation last year in Florida, and I was blown away, to be honest with you, at how many women had shown up at this ballroom in the middle of the day for this launch. It had to be 500, I don’t know, the room could hold maybe a thousand. I don’t know. It was crazy. It was like the biggest wedding you have ever been to. Like only all women.
0:18:20
(Speaker 1)
And it’s really powerful. So I would like to encourage you to look into it. Maybe you have a local chapter, a local opportunity. They’re opening up these pickleball courts everywhere. And yeah, there’s one you might want to try while it gets a little chilly. Indoor pickleball.
0:18:36
(Speaker 1)
- Next, Bobby. Let’s do it. All right. If you’re just tuning in, I’m a little hyper today. I’m not sure why.
0:18:46
(Speaker 1)
I applied my Creep correct your body and face lotion in between the commercials. There’s the problem right there Be a little bit looser Do you ever forget to apply like one step of whatever routine you usually do and you leave me like I forgot deodorant Or I forgot whatever you forgot. You don’t want to forget certain things.
0:19:06
(Speaker 4)
You just feel better knowing you did. Okay Anybody sleep? Okay last night anybody not sleep.
0:19:13
(Speaker 1)
Okay big study out there about magnesium and sleep Huge study says yes.
0:19:21
(Speaker 3)
Yes. Yes.
0:19:22
(Speaker 14)
Yes.
0:19:22
(Speaker 1)
Yes that magnesium supplementation Reduced nighttime wake ups and helped improve deep sleep quality. Have you taken this Bob? I think there’s magnesium in the multivitamin I take. I’m pretty sure there is. Okay. Yeah.
0:19:38
(Speaker 1)
Yeah, I think this is something that a lot of people might not know about, might want to try. I mean, a little magnesium never hurt anybody, right? And if you’re one of the people who gets up, I don’t even know if everybody remembers they get up in the middle of the night. Like, you wake up, kinda, you fall back asleep, or… There are poor people who have terrible insomnia and can’t sleep at all, and then there’s the ones who get up and can’t go back to sleep. I hate that.
0:20:01
(Speaker 1)
Oh my gosh, I hate that. I have two speeds, go and tip over. And when I’m out of my sink of tip over and I’m waking up, I’m like, please, what? What are we doing with this time? What am I supposed to do? I think some of the streaming shows on the on these streaming channels are causing a problem for sleep.
0:20:21
(Speaker 1)
Because what happens is you start getting involved, right? This happens.
0:20:25
(Speaker 3)
You’ve had this happen. You sit down or lay down and you’re ready.
0:20:28
(Speaker 1)
You’re ready. You’ve got everything done for the day and you’re ready to involve yourself in these other people’s lives. And so you put it on and then you want to know what happens next.
0:20:39
(Speaker 3)
So you go to the one more episode and then you’re like, I just want gonna go to the next episode and then the next and then you fall asleep somewhere between some episodes and you have no idea where you are but then you wake up and there it is right again I think that’s that’s the TV’s disturbing to a lot of people’s sleep cycles and of course the time change I’m having a little trouble transitioning with the cop you know the whole clock thing how about you you okay you smoothing out I mean
0:21:10
(Speaker 1)
there’s something different, but not enough to disturb me. I sleep fine. I’m very I wake up a little bit early. Maybe that’s the only thing I wake up a little earlier than usual Yeah, I don’t know how long Does it take? For the body to catch up with daylight savings time do we know that I don’t know everybody’s different I don’t know I there must be some some status, some statistics. I have read in the past few days to a week to adjust to daylight savings time. It probably depends on whether you’re a morning person or an evening person.
0:21:49
(Speaker 1)
Yeah. Well, it also depends on how old you are. You know, if you’re a baby, if you’re an older adult, different people adapt differently, right? What’s happening when we do this, with this you know, back to the dark ages, I call it, you disrupt your circadian rhythm. We got a built -in, like, rhythm going on. We have internal clock.
0:22:14
(Speaker 1)
And that regulates, you know, the sleep and the wake, our little internal clock. And there’s no, like, easy way on the outside to just push a button like the microwave. You have to wait a day or a week to get it back in sync. Yeah, there’s so many morning people, night people.
0:22:32
(Speaker 3)
We’ll determine how easy you adjust.
0:22:34
(Speaker 1)
All right They said we missed the boat on how to speed up the adjustment you were supposed to have done something a few days before the time change which was Gradually adjust your bedtime and wake up by like maybe try 10 to 15 minutes each day gradually Adjust on each side, you know, then you were supposed to expose yourself to light I think all these rules and regulations just add extra tension to your body and your mind and it makes it harder just Be easy with yourself, in my opinion. You know who has the worst challenge with this, believe it or not? Kids and teenagers and seniors, because their rhythms are naturally different, and they’re kind of more vulnerable to the change in light and the exposure to light, okay? So, letting you know. And look, I’m giving you all permission this week to take naps. if need be.
0:23:27
(Speaker 1)
If you need permission, yeah. I give you permission.
0:23:30
(Speaker 3)
I’m handing out permission slips for strategic napping, okay?
0:23:33
(Speaker 2)
20 to 30 minutes in the afternoon.
0:23:36
(Speaker 1)
If you think you have to, you know, do it, okay? Do it.
0:23:44
(Speaker 3)
I think there are some people who are like, I love my nap. I’m like, oh my gosh, that’s so, I would feel, I don’t nap.
0:23:51
(Speaker 1)
That’s like, It feels guilty to just lay down and nap. I don’t consciously nap. It just happens to me as I’m sitting there watching TV, and next thing I know I come to, I’m like, Well, I feel pretty good now, but I missed everything that was on TV. Oh, you don’t conscious. It’s called passing out, Bob.
0:24:07
(Speaker 3)
Yeah.
0:24:08
(Speaker 1)
Well, same thing, right? Isn’t it? Yeah, passing out. I got a new story.
0:24:11
(Speaker 3)
Let’s wrap it up on this one.
0:24:12
(Speaker 1)
Let’s move on about the… I want to talk about the cold plunge trend. Well, you’re going to have to wait until the theme music goes by then. I know, I know. I’m going to just tee it up like the cold plunge trend is a thing, okay? Do you know that gyms are adding cold rooms?
0:24:30
(Speaker 1)
This I did not know. Wait a minute, the whole room is cold? No, they’re just adding cold rooms. Yeah, they’re adding cold rooms. You know, some have saunas and steam rooms. They’re going to be adding cold rooms now.
0:24:39
(Speaker 1)
When you come back, I’ll continue with that trend here on the Debbie Nigro Show. Wellness Wednesday edition, I call it keeping the live in alive. And I’m always learning along with you. So I hope you’re enjoying some of the information and realizing that we’re just doing the best we can together. Come on back. Okay, one place that definitely is not hot in there is the cold room or cold plunge that so many gyms are now adding to their roster of things they can serve up to keep you feeling better, more vigor, them and vigorous.
0:25:35
(Speaker 1)
Oh my gosh. Hi buddy, I’m Debbie Nigro.
0:25:37
(Speaker 3)
I’m not doing the cold plunge, but you might want to.
0:25:39
(Speaker 1)
And if you belong to one of those big franchise gyms or boutique gyms, like maybe Lifetime Fitness, which I think added, I don’t know, every location at a cold plunge, as I understand it.
0:25:51
(Speaker 11)
You will see for yourself, if you’re willing to try it, how cold exposure can boost your dopamine up to 250%.
0:26:00
(Speaker 1)
Whoa, that’s a lot.
0:26:02
(Speaker 3)
Improving metabolism. Reduce inflammation, this is all the research that they’ve done on this. They have cryo rooms and oh my gosh, there’s so much going on. Yes, this is a growing wellness and recovery trend that I’m reporting to you guys on my Wellness Wednesday show.
0:26:18
(Speaker 1)
Isn’t this part of the Farfanugin thing you’re doing?
0:26:20
(Speaker 3)
No, no, no, Farfanugin. Norwegians, whatever it’s called. I don’t know, maybe it is a Scandinavian thing.
0:26:26
(Speaker 13)
It is.
0:26:27
(Speaker 3)
They generally do this. They go into their sauna, and they spend a little time there, and then they go out and jump into the cold lake.
0:26:32
(Speaker 1)
And it’s cold! Well, they have nothing else to do that, okay? Certainly they do. But they do believe in this, as you’re talking about it. It’s about, you know, reducing the inflammation and all kinds of good things. I know.
0:26:46
(Speaker 1)
But, you know, I like you. I say, no, I’m not doing it. All right, well, they probably don’t have as many, you know, bars and drive -thru, you know, fast food places. there, so distract them along the way to go to the cold plunge. So yeah, these gyms are adding cold plunge pools and cryo rooms to capitalize on this trend. A lot of people are interested in this.
0:27:07
(Speaker 1)
I think it probably started with reduced muscle soreness after working out, faster recovery. Definitely either reduces stress for some or increases stress for others because I’d be stressed out like, oh, really? Yeah, so and of course the gyms are like, oh, we got this new thing we can sell you. Yeah. A lot of social media endorsements of this, a lot of celebrity endorsements. And, you know, if you’re if you’re a gym that has one of these, somebody who’s interested, they’re going to come to your gym and not the other person’s gym, right?
0:27:39
(Speaker 1)
Helps you stand out from the competitors.
0:27:42
(Speaker 12)
All right.
0:27:44
(Speaker 11)
They have recovery suites.
0:27:46
(Speaker 1)
Yeah, recovery suites. Used to be you’d run outside, come home, take off a change of clothes, take a shower. That was your recovery suite. Now these studios have recovery suites with cold plunge tubs. And as a result, more people are going back and showing up.
0:28:03
(Speaker 3)
How do you like them apples? All right. So this is part of it.
0:28:11
(Speaker 1)
Anyway, they have, yeah, they’ve done a lot of scientific research, and they have a lot of evidence about all the benefits they’ve seen and observed. The cold water immersion effect on one’s body, and they’ve been doing it, but they still don’t have a whole lot, okay? And you’ve got to be careful if you have a certain health condition. So, you know, if you have a heart condition or your nervous system condition, you probably should not use a cold plunge, but if you’re interested, you might want to just check it out or just stay in your bathroom long enough like mine till the water gets real cold.
0:28:44
(Speaker 5)
Does your water hot water run out?
0:28:47
(Speaker 1)
No, you know, I haven’t noticed it happen. There’s three of us drawing on it. I guess our timing is different. Save me the hot water, James. Save me the hot water. I’m like, okay, I love you.
0:28:59
(Speaker 1)
I’ll save you some hot water. Maybe. I love a hot, hot shower. Oh gosh, I love it. And I even like a hot bath even better. So maybe I am a hot plunge trender.
0:29:08
(Speaker 1)
Maybe that’s who I am.
0:29:10
(Speaker 3)
All right, we can change topics today.
0:29:12
(Speaker 6)
Wellness Wednesday.
0:29:13
(Speaker 1)
I love my next story because this is such a doable thing for most people. Long workouts and exercise sound like, you know, you could poke yourself in the head some days. You’re like, oh yeah, yeah, sounds good. But like getting it done is, you know, you have to have time, you have to have the desire. I like the little micro mini things. Snackable strength.
0:29:35
(Speaker 1)
Me too. This is me. The snackable fitness trend. Okay. Not snacking while you’re working out, though. That would be my ultimate trend.
0:29:44
(Speaker 1)
But like instead of a long workout, coaches are actually pushing these snackable strength things like two minutes of push -ups right two minutes of squats two minutes of like lunges stair climbs throughout all throughout the day like whenever you can and I really do this like before the show I started doing the step -up thing, you know, with the arms up. You’re supposed to do 100 a day, and I’m up to 35. I didn’t want to kill myself the first few days, but I’m like, okay, I’ll get there. I did a couple, did something else, went back, did a couple more, okay? I don’t know if I’ll do a plank during the next commercial break, but why not, right? Yeah, this is great for busy people.
0:30:24
(Speaker 1)
For people who hate long workouts and you can get strong in 60 seconds Just have to do those 60 seconds like multiple times during the day, and I’m giving you permission to try those things I love it. I love it. I think it’s so much easier to accomplish even if you are I don’t recommend doing this unless you know the people in your neighborhood, but like even you’re out and you’re in a store and you’re waiting to do leg lifts on the line. Have you ever done that? You ever do squats when nobody’s looking like in a public place?
0:30:53
(Speaker 1)
My favorite thing for public inappropriate behavior, has been getting out my hula hoop, which is a weighted hula hoop, in the park, not in total public, but in the parking lot in a park nearby because you don’t want to swing that thing around and knock somebody’s car window out. You want to do this where nobody can look at you so that you can have a lot of fun and pretend you’re a kid again. But inevitably people will see you swinging this giant thing from across the parking lot and like drive towards you or walk on like, what is that? That is my public version of working out, but wherever you can sneak it in. And that reminds me of one other little micro snackable workout thing that my mother put in my head when I was a little girl. God bless you, Ma.
0:31:40
(Speaker 1)
Just unbelievable. So I was this chubby little girl, poor me. And my mother would always try, she was skinny, to help me. try and do better. Ridiculous, because if she wasn’t such a good cook and we didn’t have food all over the house all the time, I wouldn’t have gotten to be the chubby little girl. But okay, now she’s trying to help me. Undo it.
0:32:00
(Speaker 1)
And we’d have like Melba toast. I’d come home from school. It was so pathetic. Walk home from school, have Melba toast. With cottage cheese. I’d be like, oh, shoot me.
0:32:09
(Speaker 1)
And she told me this one little trick, though, I have to say it did work. And I don’t know why I stopped doing it. And she’d say to me, Deborah, She called me Debra. She goes, whenever you’re not – she goes, always try and hold your stomach in. Like just hold your stomach in. Whenever you can remember to do it.
0:32:27
(Speaker 1)
It tightens your stomach muscles. So poor me was everywhere like online at the supermarket holding in my stomach muscles and I’d be driving holding in my stomach muscles. I did it everywhere. I will tell you. my mother was not wrong I had like washboard like stomach flat the rest of me was a little bigger than most girls But I had the flattest you could bounce any off my stomach because of my mother and I stopped doing it So I thought about it yesterday. I’m standing on line and she came flying into my head and I thought all right Let me try this stomach thing again.
0:33:00
(Speaker 1)
Just you can’t like hold your breath. You can’t Let’s just do it now together.
0:33:04
(Speaker 7)
My mother will be very pleased that we’re all doing this.
0:33:07
(Speaker 1)
Eileen Nigro in heaven. I am live on the radio showing everybody how to do your hold in the stomach trick. All right? So we’re going to do it together right now. Okay, just go ahead. Contract your stomach muscles.
0:33:17
(Speaker 3)
Keep talking like nothing’s going on. Let it go out.
0:33:20
(Speaker 10)
Do it again.
0:33:21
(Speaker 1)
Hold it in. You know, long as you can. Act like nothing’s really going on because it’s not. Only you know you’re holding in your stomach. How’s that going for you? I like doing it.
0:33:32
(Speaker 1)
I enjoyed it. That was good. It’s working, right? So this is part of the new fitness trend of daily micro strength. All right, let’s move on. We’ve got another story here on the Debbie Nigro Show.
0:33:43
(Speaker 1)
Wellness Wednesday edition. Big healthy comfort food trend hitting the grocery stores. They have protein soup now. I just saw this yesterday. I was shopping for my – oh, I’ll tell you what I made last night after I tell you this. Protein soup.
0:34:03
(Speaker 1)
Yeah, high -protein soups are the fastest -growing meal category. Don’t know if you know that, but they are.
0:34:10
(Speaker 9)
Some of the brands are packing like 20 to 30 grams of protein per serving.
0:34:14
(Speaker 1)
And the reason is, you know, it’s cold season. People want a warm and healthy meal, a little cozy. And, yeah, I just – I’m walking down the soup aisle yesterday and the first thing that got my attention was A brand of bone broth that I had never seen that had a really cool packaging. it was high up on the shelf and I’m tall so I was able to get it and I was reading about it and I noticed it was really a lot sold. I can’t remember the name or else I’d tell you. But that led me to look at the other soups and I said, what am I looking at?
0:34:49
(Speaker 1)
Does it say protein soup? Yes. Lots and lots and lots of protein soups. All right. So just letting you know about that. And cozy and warm, that’s what people are craving now.
0:35:03
(Speaker 1)
So as the time changes and it gets dark at like so early, I can’t take it, so early, you tend to want to look for things to eat that feel cozy. So here’s what happened to me last night. You ready for this act? I got to put this up. This was a good one.
0:35:21
(Speaker 8)
I may have mentioned that I am one of those people who stops and watches other people make stuff on Instagram.
0:35:29
(Speaker 1)
I’m like, oh, I got to try that someday. And I save it or send it to myself or send it to somebody so that I can remember it’s there. Mostly I never do it. But this one thing got in my head, and I’ve seen the concept before where you take either zucchini, in this case it was eggplant, and you shave it really thin and you lay it out on a parchment paper. By the way, I’ve never used that my whole life until recently. It changes the whole game.
0:35:52
(Speaker 1)
You don’t have to wash the pans so much. On a sheet pan, and then you lay them flat. Boop, boop, boop, boop, boop, boop. I did it with eggplant across the whole thing, overlapping a little, and you put a little Dave said, I don’t know, he convinced me maybe I should put some breadcrumbs, but you don’t need them. But a little olive oil over that, and then you put all this shredded mozzarella all around the top, and you put it in the oven, like 400, and you bake like a, it becomes your base, okay, that you’re ultimately going to roll up into the biggest, craziest roll -up you’ve ever seen in your life. And then I happen to put the ricotta on top.
0:36:29
(Speaker 1)
Okay, I saw some lady do that. similar. And I made up my own shredded roasted peppers and they were blistered tomatoes. I cooked some chicken sausage. I took off the casing and had little pieces of that. And then what the heck else did I put on top of there?
0:36:49
(Speaker 1)
Oh, a little balsamic glaze. And then I rolled it up.
0:36:53
(Speaker 7)
Are you kidding me?
0:36:54
(Speaker 1)
This was This was Instagram worthy. And I’m going to put it up because it looks like I knew what I was doing, which I did not. But boy, some fun things you can make that people give you good ideas. There’s so many creative people out there doing creative things with food. And this is the season where some of the top searches all through the internet are comfort food. Okay, I’ll put my recipe up.
0:37:16
(Speaker 1)
All right, that’s it. Next topic. Oh, this makes me sad. This I know already. I didn’t know how bad it got. In trying to keep the living alive.
0:37:26
(Speaker 1)
It’s very important that people realize that loneliness is a major problem. Okay. It was named a global health priority. Okay. And the US, the UK, Japan, and Canada are coordinating their approaches to this. Doctors say loneliness raises risks for heart disease, dementia, and early death as much as smoking.
0:37:53
(Speaker 1)
Okay. So I just want to put it out there. We don’t want people to feel lonely if you can do something about it. ” And I always say, make a call, right? Say hello. Extend a hand.
0:38:06
(Speaker 1)
I went to vote last night and there was a couple struggling down the steps. An older woman trying to help her husband. I said, can I help? And she said, could you? Of course I can. Boy, that was a happy moment.
0:38:20
(Speaker 1)
It was a long moment because it took a while to get down the steps. It was only two steps, but it took a long time. And the look on their faces, man’s eyes with looking at me saying, thank you was well worth my time. You know, little gestures change the world. So do yours today.
0:38:33
(Speaker 1)
I have one more story on the Debbie Nigro show. Come on back. Okay, we got one more little segment to spend together here on the Debbie Nigro show. Well, this is interesting. You know, I said earlier in the show that I only have two speeds, you know, go and tip over because I don’t give myself permission to do anything else, to rest, take a nap, my gosh. And napping is a good thing.
0:39:20
(Speaker 6)
I just never personally did it because it didn’t feel like I should, like I felt guilty.
0:39:24
(Speaker 1)
But the future of fitness The theme is from what I was reading as a trend is it’s okay to rest. Really? Okay. Somebody giving me a permission slip. Um, all these fitness wearables are shifting to stress tracking the apple, the aura, the whooping, the Fitbit, majorly tracking your heart rate variability and your cortisol linked stress scores. So the new trend, according to my research is recovery over hustle.
0:39:54
(Speaker 1)
Well, there’s a lesson to be learned, Debbie Nigro. And then the final thing I want to share with you on Wellness Wednesday and keeping the living alive, this is a perfect example. New studies are showing that singing, painting or learning music slows cognitive decline. And so a lot of senior centers and online programs are now pushing art as medicine. Okay. See, I think that getting older and getting cooler at the same time is perfectly in sync.
0:40:20
(Speaker 1)
Wonderful. Wonderful. Wonderful. All right. So what did we learn today? So much.
0:40:26
(Speaker 2)
So much. My favorite part of the education today for myself.
0:40:33
(Speaker 1)
besides knowing that, you know, I will continue to extend my hand to do my part about solving the loneliness problem that so many people suffer from on this planet. My favorite was the micro strength workout snackable strength trend where you do, you know, two minutes of this and two minutes of that throughout the day. My favorite one. So as soon as I leave you, I will do two minutes of something. God knows what. And then I’ll do it again later.
0:40:58
(Speaker 1)
All right. I hope you got some something out of this show time together. And I will leave you always as I do with some inspiration. Bobby hit that thing we do. Attention, everyone. It’s the Daily Toast on the Debbie Nigro Show.
0:41:11
(Speaker 1)
OK, I’m going to quote Audrey Hepburn today because I just loved her. And she said, if you ever need a helping hand, it is at the end of your arm. And as you get older, you must remember you have a second hand. The first one is to help yourself. The second hand is to help others. Classy gal.
0:41:30
(Speaker 5)
Next time I meet you guys, I’ll be right back here in my seat in front of the microphone. So far, I don’t have a standing guest for this act. But anyway, always a pleasure to be with you here on WGCH 1490 on the dial and then the digital live stream WGCH . com. You can listen from anywhere in the world. Very cool.
0:41:50
My website, DebbieNigro . com. My Instagram is at the real Debbie Nigro. I’m over on Facebook, The Debbie Nigro Show, and I’m on LinkedIn if you want to connect. Have a great rest of your day. Keeping the living alive is what I’m trying to do and hopefully encouraging you to do too.
0:42:06
Have a good one.
