Julie Michelson: [00:00:00] Mary Beth, welcome to the podcast.

Mary-Beth Newell: Thank you, Julie. I'm glad to be here.

Julie Michelson: I'm so excited for this conversation. And, and for those that are listening on audio, if you're not familiar with Mary Beth, check out the video on YouTube because you have to see her to understand why we're having this conversation today.

Julie Michelson: But I'm going to ask you, I'm so excited about your book, and I, I just wanna ask you, I know you have a healthcare background, um, but, but what made you write the book? Um, and, and kind of focus on this anti-aging inside and out, which is the really, the only way.

Mary-Beth Newell: Mm-hmm. Well, thank you Julie. Um. As you mentioned, I'm in healthcare.

Mary-Beth Newell: I've been a registered nurse for almost 45 years, so I like to say I'm an oldie, but a goodie. Love it. But about 15 or 20 years [00:01:00] ago when my colleagues would find out how old I was, people would say, what are you doing? So I thought everybody had the. Knowledge as I did as, but being a nurse and just very curious about everything, I think I gathered a lot more information than the average person and was testing everything out.

Mary-Beth Newell: And I, I do have to say for practices that I utilize are, um. Holistic and natural. So even though some people may lean more towards plastic surgery or injectables, that, um, that isn't my path. So my path, there's, there's nothing wrong with that. If people wanna go that route,

Julie Michelson: that's, that's a choice. Yeah.

Julie Michelson: Right. Yeah. And for those listeners with autoimmunity, you know, putting. Neurotoxins in your body might not be the best choice or fillers or anything, [00:02:00] so, which is why I am so excited for this conversation.

Mary-Beth Newell: So when people were asking me about it, and of course I would tell them what I was doing, and repeatedly, I mean this probably happened 8, 9, 10 times, people were saying, you should write a book.

Mary-Beth Newell: And so now remember this is like 15, 20 years ago, so probably about two and a half years ago I thought, okay, I.

Mary-Beth Newell: So that I can share, um, my knowledge.

Julie Michelson: Yeah. As

Mary-Beth Newell: well as I think one of the things I really like that I put into the book and that I've gotten feedback on is I think most people, for the most part know what they should be doing, but they can't figure out how to incorporate it into their own lives. Yes.

Julie Michelson: And

Mary-Beth Newell: so I try to give ideas on how you can incorporate these ideas into your [00:03:00] busy lifestyle.

Julie Michelson: I love that as a, you know, you're speaking my language as a coach. It's all about if the knowledge was enough, we would all be healthy, right? We can all read books and process and listen to podcasts and learn. It's that how to I, I say, you know, is the knowledge isn't. Help at all if you're not putting in an action.

Julie Michelson: And, and so, and I know, 'cause I've listened to other interviews you've done and, and just even the approach in the book, it, it's the small steps, right? I wanna let, actually, what is the title of the book?

Mary-Beth Newell: It's Anti-Aging and Secrets of Healthy Living To Stop the Clock. And I Say

Julie Michelson: I Love, yeah, yeah.

Mary-Beth Newell: So it's a guide to.

Mary-Beth Newell: Looking younger, feeling fantastic. And I say wowing the world.

Julie Michelson: Yes. I [00:04:00] love that. You just, my, my puppy just got wowed. Um, so I, I mentioned the whole inside out, right? It's, it's both, it's, it's, you know, nobody looks good when they feel terrible. Like I, or not for long, maybe you can find a filter or something.

Julie Michelson: But, um, and so I wanna talk about your approach. You, you have, you know, five areas that, that you share with readers in the book. Um, just share those with us and then we'll, we'll kind of pick one and dive in.

Mary-Beth Newell: So there were five, there's five main areas. So I talk about, uh, exercise. Nutrition, self care, taking care of yourself and prioritizing yourself.

Mary-Beth Newell: Uh, skincare and then, um, hair and makeup ideas.

Julie Michelson: I love it. I love it. And, and just [00:05:00] focusing on one thing is not. I'm gonna get you where you wanna be, right? Whether it's that you are, you know, struggling and you wanna feel better, or it's, you wanna stop the clock look better, feel better. I feel younger. I'm, I'm turning 56 next week, um, than I did in my thirties.

Julie Michelson: So it, it is possible, um. And, and I, I would say of that list and listeners are gonna go, no, that's not true. The exercise and the nutrition to me is the lower hanging fruit. Um, because, and again, it's the how to fit it in, how to do the things which, which I love, and we can touch on some of that. But self care, whatever you're doing, if you don't have self care.

Julie Michelson: It, it's not gonna matter. Um, and then the skincare I wanna talk about too, 'cause it's, it's fun and, and I did not inherit my mother's skin. So, um, but let's talk [00:06:00] about how do, what do you mean by self-care?

Mary-Beth Newell: Well, I think with self-care, especially for women.

Julie Michelson: So

Mary-Beth Newell: many women, we, we wanna take care of other people.

Mary-Beth Newell: We wanna care for others that sometimes our own needs. We, um. Uh uh, we don't take care of ourselves. Yeah. So it's like, okay, I need to do this for the kids, or I need to do this for my friend, or I need to do this for the community that our own needs get pushed down. Yeah. And I don't think people realize that.

Mary-Beth Newell: You do have to pay attention to yourself if you're burning the candle at both ends. Yeah. There, there's not gonna be anything left of yourself, right, in order to, um, take care of other people. So even if you wanna take care of other people, you're not going to be able to do it. And again, sometimes people think it's [00:07:00] selfish to spend some time taking care of themselves.

Mary-Beth Newell: Self care is.

Mary-Beth Newell: So I, I like to remind people that when you're on, um, the airplane, right, they tell you, and I just to wonder, why do you put your own oxygen mask on before helping authors? Yeah. And it's because it's the same thing with self-care. If you don't take care of yourself, you can't take care of other people.

Julie Michelson: Yes.

Mary-Beth Newell: So

Julie Michelson: I, I love that. That's my, my favorite. You know, the oxygen masks, uh, you, you went there before I could even go there. It, it is so true though, because, you know, and that's how we end up with autoimmune symptoms. That's how we end up, you know, feeling older than we are and all the things, and it's like, okay, actually when I take really good care of myself.

Julie Michelson: Whatever that means to me. You know, part of my [00:08:00] self-care is spending time with my horses. Like, I love that. That's not for everybody, you know, but what, you know, what I, my routine that I've created and the things that I know that fuel me and refresh me, make me a better mother, a better partner, a better clinic owner, a better co, you know, a better human, really.

Julie Michelson: Mm-hmm. We can have a more positive impact. On the world if we're taking care of ourselves. And that is contrary to how most of us, especially women, were raised. Mm-hmm.

Mary-Beth Newell: Yeah. Mm-hmm. I agree.

Julie Michelson: Yeah. I like when I'm working with clients, I like, I like to say, you know, do you, do you want your daughter? How, how, what do you wanna model for your daughter?

Julie Michelson: And people are like. Oh, like, yeah, they're gonna do what you're doing, not what you're saying. So, um, it's amazing. So, so self and all of this, I [00:09:00] mean, exercise is self-care, nu good. Nutrition is self-care. Um, sleep is huge. Um. All, all of it is, you know, to me, falls under self-care. Um, but I, I wanna dig in a little bit to skin, uh, you know, skincare secrets.

Julie Michelson: Um, I. Because again, for people that are listening on audio, at least look up Mary Beth. 'cause there you would be like, there's no way she's been a nurse for as long as she has been. Um, you know, and again, without all of the help, you know, from the plastic surgeons and, um, med spas. So what, how, first of all, what.

Julie Michelson: Is it just the nursing and and medicine background? Like how did you kind of even create your own routine that works so well for [00:10:00] you?

Mary-Beth Newell: Well, when I was growing up, my older sisters were seven and nine years older than me. Okay. And so they were. Teenagers, like in the, uh, the late sixties. And as a little kid, I used to watch them getting ready to go out to dances and dates, and I was just, you're fascinated as a five or 6-year-old watching them curl their hair and put on their makeup and everything.

Mary-Beth Newell: And so. I think that's where I became interested in it. And then just, um, you know, they tried all these beauty things, so that sort of, uh, uh, ignited the curiosity in myself as I got older to try different things.

Julie Michelson: I love it and I can totally see it and wow, that's a lot of girls in one house, so yeah.

Mary-Beth Newell: Four.

Julie Michelson: Oh my goodness. Oh my goodness. That's amazing. So I, I [00:11:00] would love for you to share some tips with listeners, but I'm actually really interested in your opinion on what are some don't like, what are things that people are doing that maybe they shouldn't be doing, or. I if there are certain, you know, ingredients and products we should be avoid, you know what I mean?

Julie Michelson: What are the things that are, are marketed to, to us, but really are at the very least not helpful, um, and or, you know, negative, have a negative impact?

Mary-Beth Newell: Well, I would say one of the things that you always wanna do is make sure that if you're going outside, you have some type of sunscreen on. So whether it's, and, and don't forget about your hands and your chest, you know, you don't wanna, your face looks good.

Mary-Beth Newell: The, the two parts that

Julie Michelson: can't hide aging.

Mary-Beth Newell: The before and the after.

Julie Michelson: Yeah, exactly.

Mary-Beth Newell: And you don't want the before to give away your age. So remember to do that, you be only [00:12:00] going out for like 15 minutes to, to get some sun. I, I think if you just use some type of. Moisturizer or foundation or whatever that, that you're using on your face.

Mary-Beth Newell: I mean, some people don't wear any makeup, but you're probably putting some kind of a moisturizer on, right? That has some, some type of SP. Protection. And then if you want to, you could just slather a little bit on, on your hands after you're done putting it on your face. So, um, I love it. And then certainly if your arms are gonna be exposed, you wanna put, you know, some cream or spray or something on them to protect your skin.

Mary-Beth Newell: So I think that's, that's, that's one thing you, you definitely want to do. I do, um, wanna caution anyone if they do wanna go sort of, uh, the Botox or filler root to make sure that they're going to aboard certified plastic surgeon and start low and go slow. [00:13:00] I like that because sometimes people think they want things and then when you get it done, it's, it's not natural.

Mary-Beth Newell: You. Look bizarre. It's really, you know, there's a bizarre look, it's

Julie Michelson: interesting trend. I remember, um, I shared before we hit record, I used to live in Miami and I re remember when I first moved there, which was the 89. Um, I. There was a plastic surgeon who gave everybody the same nose, you could tell, who had gone to him for a nose job because he didn't have a lot of variety in his repertoire.

Julie Michelson: And I remember even back then, and that was before. You know, the whole med spa craze, uh, and, and fillers and all the things were so popular. I just remember thinking like, why would, why would you want it to be obvious, right? If you have something that you, [00:14:00] for whatever your own reasons are, you wanna change, you know, like, why would you get an off the shelf nose?

Julie Michelson: Um, or, and it's the same with that overdone. There, there is a way, and I, I'm not bashing, um, it's, it's not for me. You know, my fiance's a physician and he had a, he had a med spa component to his functional medicine practice. But again, it was an inside out, lots of different kinds of things. Mm-hmm. And yeah, some of the clients want filler or, you know, and, and you would never know.

Julie Michelson: All very natural, you know, but I, I don't, it, it's just, and I don't, I think maybe it's programming and social media and all the things of how we got to that place where being so clearly worked on and sometimes worked over has become like [00:15:00] popular as, you know. It's, it's because you, like you said, you, you can't like go backwards.

Julie Michelson: Yeah, so I love the the starting small and slow, you know, if that's the route you wanna take. Um, yeah, you, I know you do exercises as part of your routine to keep your face looking like ridiculously young. So beautiful. So share, share with, I mean, do those really work? Like, and, and. How do you, how do you fit it into your routine?

Mary-Beth Newell: Well, there's a couple different things you can do. So, um, facial exercises do work. Okay. Sometimes you have to spend some time doing it. There was, um, JAMA Dermatology article that they had women, middle aged women who did, uh, facial exercises. So it was like 30 minutes a day for like [00:16:00] eight weeks, but they looked three years younger.

Mary-Beth Newell: So that might not sound like a lot, but um. Just like if your arms are gonna get flabby, if, if you're not doing strength training, your face can get flabby too. So when we were little kids, do you remember learning your vows?

Julie Michelson: Yes. You go,

Mary-Beth Newell: yes. P ei, o you, a, EI, o you to memorize the vows. If you, um, in the book, I say, I'll take a.

Mary-Beth Newell: If you say your valves in a very exaggerated method, you're going to be exercising your facial muscle. So a EI oh you. So that's one way of exercising your facial muscles, and you can do that in the car. You can do that in the shower. You know, you can do that as you're working on the computer. So that's one way of trying to exercise [00:17:00] your facial.

Mary-Beth Newell: And it

Julie Michelson: doesn't have to be a half hour straight. Right? Like if you're incorporating it into your day that way.

Mary-Beth Newell: Mm-hmm. There's also, you can get it on. Amazon, these, um, and it reminds me again, of being a little kid at Halloween, you'd get those plastic lips, Uhhuh, you'd put, so there's a wax facial exercise, but this is like a silicone

Julie Michelson: uhhuh,

Mary-Beth Newell: but these pink plastic lips that you could put in your mouth and you.

Mary-Beth Newell: And that exercises your mouth too. So there's a couple different ways of, of doing it.

Julie Michelson: Well, and I, I want like for listeners to imagine, and I love the, the arm analogy 'cause it's perfect. I mean that's, fillers became a thing because, you know, tissue breaks down as we age. And so if you are exercising muscles, that's filler.

Julie Michelson: There, right? Mm-hmm. Like [00:18:00] that's, that's in addition to the other, right? Like it it is, it's compensating. Um, and, and I love that you said that the exercises work, but you have to do them.

Mary-Beth Newell: It's, you just can't think about that, right? You have to do, you can't just do them once. What are, we're talking, talking about doing something once.

Mary-Beth Newell: Another thing that I've been doing for. Probably 10 years is I have, uh, facial acupuncture. That's done. I

Julie Michelson: was thinking about that when, when we first started talking about the, the exercises share with listeners. 'cause I, I think it's. Um, I, it's not something I have experienced, but I, I have learned a lot about it and can totally see why it would be really helpful.

Julie Michelson: Mm-hmm. So share, share with listeners kind of the, the why and what that's Yeah. What that's doing for you.

Mary-Beth Newell: So, I became familiar with it about 10 years [00:19:00] ago when I was on a cruise and I bought some spa package, well, and acupuncture. So I thought, oh, okay, I'll go get these three, you know, sessions. Okay. So I, I, I naively thought it would be like Botox.

Mary-Beth Newell: Okay. Instead of Botox. You get it three times and you're good. Well, that was just the start. I an um. I did. So initially you need to go like once a week or uh, twice a week, whatever routine they develop for you. And then afterwards, uh, once you go through that initial introductory period, it's, you know, every four weeks I go, okay,

Julie Michelson: so once a month, no big deal.

Julie Michelson: Yeah.

Mary-Beth Newell: And my acupuncturist uses a method called Mazen, MEI. ZEN and it actually means beautiful inside and out. Love it. So part of putting the needles in your face, and a lot of practitioners [00:20:00] will use like a numbing solution, so you don't really, you look like a pin cushion, but you, it doesn't really, right.

Mary-Beth Newell: You don't feel

Julie Michelson: like one.

Mary-Beth Newell: But she also sticks the needles in different parts of my body. So she might stick it in my tummy. She might stick some in my arm. She might stick some in my legs because she's trying to balance my energy. Right? And then you lay there and you're supposed to relax yourself as much as you can, and you know.

Mary-Beth Newell: Get into the zone so that your energy can work. Can shift with the needles. Yeah. But I really like it 'cause it's inside and out and as you do it, the acupuncture takes your face back into a more, your natural. Youthful look, so you, you don't end up with that bizarre looking look that sometimes you can get with other methods, but I really like it.

Mary-Beth Newell: And when I've been super busy in my life, [00:21:00] sometimes I really look forward to just laying on that table for In the midst. Yeah. To relax,

Julie Michelson: to practice what you preach and have a little self-care.

Mary-Beth Newell: Yes. Yes, yes.

Julie Michelson: Oh, that's amazing. Do you have tips for, not every acupuncturist does facial acupuncture. Mm-hmm. So do you have tips for listeners of how they could find a, a practitioner?

Mary-Beth Newell: I would, uh, well, one to find out if it's something that they do, uh, they may have some before and after picture so that you can take a look at that. And you're right, not everybody does, um, do it, but I, I would. Definitely want to discuss it with them. And Mo most of the time you can go in for a free consultation.

Mary-Beth Newell: Gotcha. So they're going to let you know, um, ac acupuncture is not going to take you back 10, 10 years. Okay. But what it can do is it, um, stimulates your collagen and it can get rid of [00:22:00] like, fine lines and prevent them from developing.

Julie Michelson: Yeah. Uh, so, so much. Gold in there. Um, and, and it, it is. Everything is from the inside out.

Julie Michelson: So I love that. I think that would be, uh, something I would recommend for listeners too is, you know, don't to, to look for somebody who I will do drop needles in your body as well. For the, the whole point of acupuncture is balancing and yes, when in the face we wanna stimulate the collagen, but, um. Don't just go get like an acupuncture facial.

Julie Michelson: Right. You know, that you, you really want it to be balancing that energy and, and mm-hmm. You know, that's amazing. And it, it is good to hear that once you're kind of in a maintenance mode, that it's a, it's a once a month thing and not, you know, like anything. Once we're kind of rolling. You know, we're, [00:23:00] we're protecting the, the gains we've already made, so that's, mm-hmm.

Julie Michelson: That's fantastic. I've heard you mention too, I know this is in the book, red Light.

Mary-Beth Newell: Mm-hmm.

Julie Michelson: You're a fan.

Mary-Beth Newell: Yeah. I'm a big fan of red light therapy, so you, you can get a device, either candles. Okay. So it's like candles that open up or you can get something that is a mask. Some of the masks will also cover your neck.

Mary-Beth Newell: 'cause remember I said you wanna make sure you don't forget about your knock on your chest uhhuh. Um, you wanna make sure that it's, at least there are nanometers, so you wanna have at least like 680 nanometers of the red light. And then it, it doesn't take all that long. I've used both the, uh, mask. The panels.

Mary-Beth Newell: Okay. And I think I like the panels a little bit better.

Julie Michelson: Okay.

Mary-Beth Newell: Um, the mask, some of the masks you [00:24:00] can strap on. So you can multitask, you can do

Julie Michelson: stuff. Uhhuh. Yeah. Dishes.

Mary-Beth Newell: You can't,

Mary-Beth Newell: I can't really, my nails

Julie Michelson: anyway.

Mary-Beth Newell: Well. But the nice thing about the panels is, and I do like two sessions in the morning. I set my alarm and it goes off, and then I'm not gonna get up for 15 minutes. So what I do is I have my red light panels knocked to my bed, I turn 'em on, I do my face, then I do this section, and it, again, it helps to stimulate, um, collagen development.

Mary-Beth Newell: But the thing with the panels is if you wanna use it on a different part of your body. You know, there's some anecdotal information that it can help with cellulite. So if you wanna put it on your thighs or you know, you can do that and try it there. Or it also helps with healing. So if you have some kind of a [00:25:00] wound, the panel is a lot easier than the mask to put on another hurt of your body.

Mary-Beth Newell: And in fact, I don't have this in the book, but this is something recently with red therapy I'm using, um. Mouth

Julie Michelson: In your mouth. Yep.

Mary-Beth Newell: Yeah. In order to help with your gum, so yes.

Julie Michelson: Yeah.

Mary-Beth Newell: Yeah.

Julie Michelson: That's such good advice. And, and, and again though, you just said you, you do this every morning.

Mary-Beth Newell: Yeah. But the. Most mornings I do it.

Mary-Beth Newell: Um, now again, once you, you've done it for several weeks, you can drop down to like maybe three times, um, a week. But it's sort of part of my routine. Right. And then if for, if some reason I don't do it, that if I miss a day or a couple days mm-hmm. Then I'm good because I have my routine set up.

Julie Michelson: Yeah. Do are you like hardcore?

Julie Michelson: Do you travel with your panels?

Mary-Beth Newell: Yeah, I do.

Julie Michelson: Okay. [00:26:00]

Mary-Beth Newell: The pianos are easier to fit into a suitcase than because the, the mask was in a big container and it took up, like, you know, it was its own, it was a companion portion of the, uh, the suitcase. So that's the other advantage to the pianos.

Julie Michelson: Love it. Such good advice.

Julie Michelson: And, and we do find, you know, I'm giggling because the stuff I travel with somebody might think is just. So wild. But it's like, it's, again, it's how I bring my routine with me. Mm-hmm. Um, and so that was, that was why I was curious. Um, so let's talk a tiny bit about makeup and especially any tips for women over 50 because I, you know, I, I think if I were to.

Julie Michelson: I didn't, I've never worn a lot of makeup, but you know, what [00:27:00] we were doing in the eighties may not be my best look right now. Or, you know, any, any tips for,

Mary-Beth Newell: for us? Well, I think as, as far as foundation, you really need to, um, most women can't wear. The same foundation you used as you were in your twenties or your thirties, because we all have, even though you're complimenting my skin, I still have some wrinkles.

Mary-Beth Newell: You.

Mary-Beth Newell: I've been experimenting what, and I don't have any affiliation, but Laura Geller makes makeup. It, it's sort of like a powder you put on for more richer skin, so it looks like you're not wearing any makeup. I also have found what I like is more of a. It's like a, a powder, but if you wet it, it becomes a little bit of a foundation.

Mary-Beth Newell: And I find because I need a little more coverage than if you need really light coverage, that's a little bit different. [00:28:00] But if you want a little more coverage, I really like the type of foundations that look like a compact. They look like, uh, powder. They're not powder, but it's, it's almost like a cream that's in between a cream like a mineral.

Julie Michelson: Yeah.

Mary-Beth Newell: Mm-hmm. I'll use that if, if I want to put makeup on other. Otherwise, sometimes I'll just use a, a BB cream. It's called Beauty B Bone and it has the sunscreen in it. Okay. And it's a moisturizer and it has a little bit of color. So if it's like a weekend day and I'm just gonna pick the dogs out for a walk, I'll put, I'll put that on.

Mary-Beth Newell: But some of the other things that people might forget about and if, if you're not all that familiar with it, as we age, our eyebrows are, they get gray too. They do. And so your eyebrows really frame your eyes and your [00:29:00] face. So you may wanna use a little bit of a eyebrow. Um. Filler, you know? Mm-hmm. Eyebrow brush to to color, to sort of frame your eyes.

Mary-Beth Newell: And then one tip, and I'll tell you, and when I tell you, you're gonna start noticing it with other people, but if you want your eyes to lock

Julie Michelson: uhhuh, you

Mary-Beth Newell: put a little bit of a lighter highlighter in the corners, and then you can put some color on the end, and it really makes your eyes pop.

Julie Michelson: I love that. It's such a, that is such a good, a good tip.

Julie Michelson: Um, and for those who haven't played with it again, and it doesn't have to be somebody who wears a lot of makeup, it, it just helps brighten us. Um, and I was laughing with the, with the, uh, yes, I eyebrows turn gray and I remember like my. First gray hair on my head that I could see, you know, it was like, oh, that's so cute.

Julie Michelson: And now I'm like, oh, it looks like my hair's [00:30:00] frosted just gray. Well earned, you know? Yes. I'm, I'm okay with it. That's a, and that's a personal choice. Um, but such a, such a good tip. I eyebrows are often. I think overlooked. Um, mm-hmm. And I always had, like, this is probably too much personal information. Um, my, my grandmother was just a, just a natural beauty, stunning.

Julie Michelson: She was, you know, on radio in New York City in the twenties and she just, um, uh, but she, by from my whole life that I could remember. Her eyebrows were gone. She had, you know, she had over plucked and so she had to draw eyebrows on every day. Um, and so I've always, I, I'm a little eyebrow phobic. Um, but I, I did notice I.

Julie Michelson: Um, especially with the glasses and doing [00:31:00] a more camera work than I had ever done and getting older, um, that was like, oh yeah, my eyebrows need a, a just a little, like you said, a little fill in, a little. Um, especially being fair, I was blonde and until I had three kids, and so my eyebrows really never darkened like my hair did, and they kind of just wash out.

Julie Michelson: Mm-hmm. If I don't give them just a little pup. So

Mary-Beth Newell: well, and if you haven't done it, you can say, oh my God, I mean you, you're not necessarily used to it when you first start coloring in your eyebrows and it's like, this looks awful, but it doesn't. It's just because you're not used to it on yourself. It's actually opening up your eyes, you know, which is the window to the world.

Mary-Beth Newell: So you're enhancing your appearance. It's not, you know. But like I said, when you fir, at least for me, when I was first doing it.[00:32:00]

Julie Michelson: It does feel very strange. I, I remember even, um, the first time I used, you know, like a, a, a little brush like I was, because it just felt so strange. Mm-hmm. I would like take, take a Kleenex and kind of squeeze most of the tints off of brush because I, but that was fine. It was just my way of like easing myself into, um, but it really does make a, a difference.

Julie Michelson: And those are amazing tips I'm gonna circle back to if you haven't played with a little bit, um, of highlighter in the corner of the eye just to, to open things up. I that is such a, such a great tip as well. Um, and you know, again, these are easy things that don't take a lot of time, that really it, there is a, I know I said earlier, like if you, if you feel [00:33:00] terrible, you're not gonna look good, but.

Julie Michelson: There is something to when you feel you look good, you feel better too, right? Mm-hmm. So, um, you know, that was, that was Billy Crystal right? Back in the, in the day when you, with his, his standup routine of, you know, when when you look good, you feel good. Mm-hmm. And vice versa. So I, I love the way you, you really do talk about doable.

Julie Michelson: Tips of what I would call pillars. I know I've heard you say pain points or you know, from the, the five areas. I know I skipped over and I promised I wasn't gonna keep you way over time, but I skipped over exercise and nutrition. Um, I wanted circle back and touch on. You know, do we need a ton? We mentioned muscle, right?

Julie Michelson: And, and there's so many health reasons why it's important for us as, as women, [00:34:00] to focus on building muscle as as we age, um, or at least maintaining. Um, but mm-hmm. Do you have any differences in your approach? You know, do people need to be spending 20 hours in the gym a week? Like, what is your approach overall?

Mary-Beth Newell: Well, I have two very energetic dogs, so, um, they, and even though they're three and four, they still need at least four miles a day order. A dog's a good dog, so I want good.

Mary-Beth Newell: I, I was really fascinated. I've used a pedometer, now I use like a little Fitbit thing, Uhhuh,

Julie Michelson: but

Mary-Beth Newell: before they even had Fitbits or Apple watches, I mean, this is years and years and years I've used that. Yeah, I remember them. A pedometer. So people always think they need their 10,000 stats, so. Mm-hmm.

Mary-Beth Newell: Actually the company that made the pedometers, that was their marketing.

Julie Michelson: There

Mary-Beth Newell: was no research behind do you [00:35:00] need 10,000 steps Now, in the meantime, research has occurred. So if you get about 2,700 steps, for most people, that's maybe a mile, little more than a mile. Your risk of dying early goes down by 8%.

Mary-Beth Newell: And then cardiovascular events like stroke and heart attack go down by 11%. So you say, okay, 2,700. But if you get 9,000 steps a day, which is, uh, probably four miles from most people, your risk of dying early goes down 60%. So from eight to 60% and those icky cardiovascular events drop from 11 to 51%. So I really encourage people to try to get at least 9,000 steps.

Mary-Beth Newell: I mean, you can get more, you know, you get more. There are significant benefits to getting it. And you know, there's things that you can do. Um. You [00:36:00] can, um, I park as far away as I can from the grocery store. Mm-hmm. You know, and your cortisol level won't be as high because you're not fighting for a parking spot close to the entrance.

Mary-Beth Newell: Yeah. It's so

Julie Michelson: very American to, you know, need to get that closest to parking spot. Yeah.

Mary-Beth Newell: Yeah. Well, and then your car probably isn't gonna ding extra steps. Walking up steps and walking down steps. So, you know, a good rule of thumb is one story up and two stories down. So even if you have to go to the fifth floor, you know, either walk up a story to get the elevator or get off on the fourth and walk up to the fifth.

Mary-Beth Newell: Um, even, um, dancing, you know, dancing is your cooking love. Yeah. You know, you don't have to go out or if I don't have my steps. I wanna look at social media.

Julie Michelson: Uhhuh, [00:37:00]

Mary-Beth Newell: I walk around the house as I'm looking at Facebook. Oh, that's,

Julie Michelson: I, yeah, I was gonna say, you know, we, we think of IUI typically like the word movement better than exercise.

Julie Michelson: Um. Mm-hmm. And it depends, depends on where we are. Right? Because I did just say, I, I do think, you know, whether it's resistance training, you know, I know how important muscle is. Um. It, it's, yeah, the dancing in the kitchen, the, you know, I live on a farm and, and so when I shifted to four days at the clinic and one day working at home, that's what I, you know, I never had to try to get more than 10,000 steps a day.

Julie Michelson: That was just my natural in between clients, I'm in the garden, I'm with the horses, I have that dogs. But it is what? What are you doing that you enjoy? You love your dogs and you love well-behaved dogs, so, mm-hmm. You like walking your dogs, you know, I love walking my dogs like [00:38:00] that's their favorite and they have a doggy door.

Julie Michelson: They're in and out all day long. They love walking the property with us. Mm-hmm. At the end of the day, that's part of our routine for mental health and physical health and, you know, and we like our dogs happy and well behaved as well, but. E, everything counts. You know, if you clean your house, you're moving.

Julie Michelson: Right. You know? Mm-hmm. So I love that, that you said, you know, it sounds like you might play little tricks with yourself of like, okay, I didn't get my typical amount of steps. I'm gonna walk and scroll now, walk and scroll safely. But yes. Um, yes. And, and it, those are, that, that goes back to, you know, working things in, in a way that's doable, where we can be consistent.

Julie Michelson: Um, and, and so I always say like the first step. To creating change is become, is awareness. Where are you [00:39:00] right now? So if you're listening and you have never tracked your steps, that's where you start is and you don't jump. You know, if you start tracking and you are getting 2000 steps a day, don't do 10,000 tomorrow.

Julie Michelson: No, no. Just start building. Mm-hmm. And it, it really is. Amazing. The, the difference, you know, the movement makes and listening to your body for sure. Mm-hmm.

Mary-Beth Newell: I, I love exercise as part, you're right. As part of my self-care when, um, when my kids were younger, um, not so young that I couldn't leave them at home, but in a very polite way, if I was starting to get stressed, that'd say, mom, I think you need to go.

Mary-Beth Newell: 'cause it destresses me. Yeah. And it's some of your my alone time. Yeah. Even just walking it sometimes recharge. So just need to get away. Even if it's for 15, 20 minutes. Yes. You [00:40:00] come back and you feel better.

Julie Michelson: Yeah. And you know, it is, it is always interesting. It's, I can tell you have a great relationship with your kids.

Julie Michelson: My, my daughter, um, at the time when I, I was. Kind of the beginning ish of, of my healing journey and, and I had a really dedicated meditation routine and I was meditating twice a day. And that afternoon, one I would, I would miss sometimes, and if I missed it, mm-hmm. You know, I kind of in hindsight now can see the pattern where if I, if I missed it one day, fine, right?

Julie Michelson: Like no big deal. If I missed it a couple days in a row, she could feel it and, and she would be like, I'll drive to the barn today. This is before we lived at the farm. I'll drive to the barn today, you meditate. Which was again, her polite way of saying like, Hmm, you need a minute. So it is, it is. So important.

Julie Michelson: And again, it doesn't mean you have to go away for a [00:41:00] weekend. You could take a 15 minute walk or just close your eyes and go somewhere else for a few minutes. Um mm-hmm. And it, it is all self-care. Um, do you have one? I. Nutrition, like, do you think everybody should be drinking water? Is there, you know, is there one thing that, that if somebody were to incorporate in to, you know, nutrition wise that you think would really help move a needle?

Mary-Beth Newell: There's two. So I would say, uh, water I say is liquid gold. Yes. You know, 80% of our cartilage is made up of water. So if you're trying to exercise in your muscles, you might not be getting enough water. Really, if you have a 2% loss, if, uh, your, your hydration.

Julie Michelson: Mm-hmm. I

Mary-Beth Newell: mean, it affects your mood, your response time, and cognition.

Mary-Beth Newell: Okay. So, and then if you have, if, if you take in enough [00:42:00] water and you're like, 1% above these studies have shown is that you will naturally want to take in less added sugar, uh, fat and cholesterol, late in food. So it is amazing and there's, you know, there is a formula. It's an easy formula for people to figure out your minimum.

Mary-Beth Newell: What you need. So if you take your weight and you divide it by three, that's the minimum number of ounces you need. So if you weigh 120, divide it by three, then 40 ounces is the minimum now if you're exercising, right? Yeah. Yeah. Yeah. It's hot out all

Julie Michelson: the things, and some of us just need more water than others.

Julie Michelson: Right. Um, and so I, yeah, I, I think that if you're drinking

Mary-Beth Newell: coffee that dehydrates, it dehydrates you continue more.

Julie Michelson: Yep. Yep. And maybe you can drink water before your coffee and then, you know. Right. Um, it, it is, [00:43:00] it is so important and I. Am always shocked at how many adults don't drink enough water. Mm-hmm.

Julie Michelson: And sometimes we forget to talk about it because for those of us that are water drinkers, it's just, it's. It's not a conscious thing. It, it's just, um, so I'm, I'm really glad that you, that's

Mary-Beth Newell: so many times, Julie, in, in the afternoon when people think I need a cup of coffee, right. I need a candy bar, I need something.

Mary-Beth Newell: What they need is a glass of water. Mm-hmm. Because you're actually dehydrated and you don't realize it. Mm-hmm.

Julie Michelson: So I say try that first. Correct. Yeah. Mm-hmm. And it doesn't mean you can't have whatever, but it is headaches. I mean, there's just so many. So many things. Mm-hmm. One of, one of my, one of the reasons I was so excited to have you on the podcast is because.

Julie Michelson: We, we, we tend to gather up [00:44:00] so much useful information for, for people through our journeys. Um, but, but what I really love about the book and about your approach is it's, it's all science backed, you know, so like these are things you do that have worked for you that, you know, when the. Whatever thousandth person said, what are you doing?

Julie Michelson: You figured, all right, I need to write the book. Um, but, you know, and, and listeners can tell you, sprinkled, sprinkled in some good science, you know, even in our conversation. And, and that is important. Um, I'm not saying something that. Isn't backed by science, can't work. It sure can. Um, but, but, you know, it's, it's just an approach that, that I value.

Julie Michelson: And so I, I, I know a lot of time goes into, you know, when, I'm sure when, into the book, but, but just you, you know, exploring, you know, what are really effective [00:45:00] ways to, to stop the clock. So good. So you already gave us a ton of stuff, but here's your opportunity. You can repeat and highlight or come up with something else, but what is one step?

Julie Michelson: It could be anything that listeners can take starting today. Usually I'll say to improve their health, but I'll go further and say to, to stop the clock.

Mary-Beth Newell: Um, well, I think one of the things I'm gonna give a little preview of the book that I've gotten, um, uh, reviews on and feedback, an idea that people love is doing squats as you're brushing your teeth.

Mary-Beth Newell: Yes. So I, I have an electric toothbrush, so if I know I'm gonna be really busy, it's two minutes in the morning and two minutes at night, and I'll either do leg lifts or I'll do my squats as I'm brushing my teeth.

Julie Michelson: Yes.

Mary-Beth Newell: That way I at least have gotten some exercise in if I think my day is gonna be [00:46:00] crazy and people are like,

Julie Michelson: I

Mary-Beth Newell: never thought of that.

Julie Michelson: Yeah. So, and I can tell you, so we have an InBody at the clinic. Um, and so, you know, we're all about the healthy body composition as, as a wellness and anti-aging tool. And, and we have a patient literally the only. Change she made in the six months between her appointments was mm-hmm. Doing squats while her coffee brewed and she lost weight put on muscle.

Julie Michelson: Her labs were better. I mean, it was literally, that was the only thing she did. We have an espresso machine, so I do squats while the coffee is brewing. Okay. That's another

Mary-Beth Newell: way of doing it too. Yeah. And while you're

Julie Michelson: brushing your teeth, if it squats, leg lifts. Standing on one leg for, you know, like these are balance.

Julie Michelson: Mm-hmm. But, so I'm excited about that because again, it's the where do we fit stuff in our [00:47:00] day. Mm-hmm. And I love the, the impact we can have. It's not taking extra time. Right. Mm-hmm. I am not, this is a personal thing. I don't love, I'm not a gym rat, like I don't mm-hmm. That's not fun. I mean, we have a little gym at the house, but you know, I'd rather go stack hay bales, honestly, like mm-hmm.

Julie Michelson: That's. Me, you love the gym, go to the gym, whatever. But, but these tips I think, that have the most value are the things that, you know, you can, you can do your facial exercises in the car and your squats while you brush your teeth and you know, it, it's, and that is self-care. Just creating those routines.

Julie Michelson: I'm sure you don't have to convince yourself to do your squats while you're like, it's just part of your routine now.

Mary-Beth Newell: Yeah. Well, and then I do my, um, like strength training exercises. I love the, this little video series, so [00:48:00] it's eight minutes. So I do two of those. I rotate them during the different days, and sometimes I miss 'em.

Mary-Beth Newell: And, you know, I track things. I have an old fashioned calendar that I use, and I mark down every day what I did. In fact, today was 110 weeks in a row. I have been doing it, so, I mean, on the dot.

Julie Michelson: Yeah.

Mary-Beth Newell: So I, I was like really proud of myself, but that's like motivation. Yes. You know that if I, if I miss a day, I make up for it, but it's like.

Mary-Beth Newell: You know, I wanna make sure on Fridays that I can put what the next week is, what the next number is. So you love it. Have to find ways to motivate yourself.

Julie Michelson: Yeah. And it, and it should be fun. And I can see like your face just lit up when you're, you're talking about your calendar, you know? And if you're someone who like.

Julie Michelson: You know, we get obsessive about that in a way that's gonna be detrimental then don't, you know, [00:49:00] find what keeps you motivated. Mm-hmm. Um, and, and so that's really good advice. And it goes back to the data. I, I think some of us. Value data even more, but we have to have some data. Like if you don't know how many steps you're taking, if you're not paying attention to, are you drinking water, enough water?

Julie Michelson: Um, you know, are you doing things to put on muscle? Um, and I, I love that's, see, I knew we were so aligned. I love that you do the, the eight minute, you know, of course you do it twice now, but, um, uh, that to me is how we build successful lifelong. Supportive routines. Mm-hmm. Um, and so, you know,

Mary-Beth Newell: well, I'll tell you too, Julie, when I, the, the eight minute series is, you know, I have my, uh, ankle weights that I strap on and build.

Mary-Beth Newell: You have to build up. And then I have my dumbbells that I use. And when I was [00:50:00] doing that, um, I also do running, uh, periodically, you know, half marathons, marathons. So I hadn't done a half marathon for a while, and probably a year after I really got very into making sure I'm doing this every single day. I could not believe the difference in my performance just from that.

Mary-Beth Newell: Basically 16 minutes a day of doing it. I was, I had more endurance. I was less winded. I had much better timing. I'm like, wow.

Julie Michelson: And I trying to think

Mary-Beth Newell: what makes the difference and I'm like, it must, the only thing I did differently was the strength training. 16 minutes a day.

Julie Michelson: It's amazing. Which is amazing and, and so much gold because I, I find, you know, we were.

Julie Michelson: Chatting about, I, I lived right outside of Boulder, Colorado for 15 years and everybody's always training for Iron Mans or [00:51:00] something. Um, and, and you know, and then like the world comes here to train too cyclists and because of the altitude. And so, um, but. W there was this pattern I see in that mindset of you're either in training or you're not.

Julie Michelson: Right? So like there's not that consistent and then it's like, oh, I have a race, you know, four months out I'm gonna start. And so I love that you're like, wow, your, your body actually just showed you that. This is the, if you think of how we are created and how we used to live. We were always moving and lifting and Right.

Julie Michelson: You know, and, and we've just gotten so far away from that. But you had, you really give a lot of amazing tips for, again, just building, right? Mm-hmm. Parking further away. Just really, really good stuff. So, and the book, the books on Amazon, it's pretty, [00:52:00] it's really easy to find.

Mary-Beth Newell: Right. Yeah, it is on Amazon or Barnes and Noble.

Mary-Beth Newell: So again, anti-aging and secrets of healthy living. To stop the clock, if you're not sure my face is on it. Yes. On the cover. So am I getting the right one? Yep. Yeah, that's very bad.

Julie Michelson: Yes, absolutely. And it is, it is just packed with, with amazing information and, and, um, really, really grateful that you took the time.

Julie Michelson: To write the book and, and, you know, share all the, the amazing things that you've learned because we need it. We need the information, and we need it in the, the way that you present it, where it's doable. So, so appreciative of, of the book and of your time with us today.

Mary-Beth Newell: Thank you.

Julie Michelson: And where's the best place?

Julie Michelson: I've talked about the book, but for the, the, those listeners that are listening on the go and aren't gonna check the show notes, where's the best place [00:53:00] for people to find you?

Mary-Beth Newell: Uh, I do have a website, www.marybethnewell.com. But I'm also on, um, Facebook, Instagram, and LinkedIn as well. So there's a lot of different ways to get in touch with me.

Julie Michelson: Amazing. Marybeth, thank you so very much.

Mary-Beth Newell: It was a pleasure

Julie Michelson: for everyone listening. Remember, you can get those show notes and transcripts by Visiting Inspired Living Show. I hope you had a great time. I'll see you next week.