Healthy Living and Expert Tips for Senior Fitness with Joe Kasper

Healthy Living and Expert Tips for Senior Fitness with Joe Kasper

In this enlightening episode of the Open Forum in the Villages, Florida podcast, host Mike Roth converses with Joe Kasper, an acclaimed exercise physiologist, about the critical elements of nutrition, exercise, and preventive care for seniors. Joe underscores the importance of a balanced diet, proper hydration, and personalized exercise routines to combat genetic predispositions and enhance life quality. The episode delves into practical health strategies for seniors, such as the MIND diet, the significance of high-quality vitamins, mobility exercises, and the necessity of expert guidance through personal training. Additionally, Joe discusses the misconceptions surrounding supplements and the over-reliance on medications, advocating for a proactive approach to health. He shares heartfelt experiences, including his dedication to his father's rehabilitation journey, emphasizing the profound impact of tailored care and genuine communication in the health profession. Listeners are encouraged to share the episode and support future content.

00:00 Welcome to the Open Forum in the Villages, Florida
01:05 Support the Podcast: How You Can Help
01:54 Introducing Joe Kasper: Passion for Health
02:50 The Importance of Nutrition and Exercise
05:58 The Truth About Vitamins and Supplements
11:23 Medications and Health: A Critical Look
12:51 Starting with a Healthy Mindset
13:00 Health Tips from Dr. Craig Curtis
13:53 Joe's Advice for Seniors in The Villages
14:11 The Importance of Mobility and Balance
14:33 Choosing the Right Trainer
16:27 Investing in Your Health
16:41 The Benefits of Regular Dental Visits
17:25 Preventative Care and Smart Exercise
18:03 Strength Training and Bone Health
21:09 The Best Exercises for Seniors
21:40 Joe's Personal Training Approach
22:34 The Value of One-on-One Training
23:26 Joe's Personal Story and Commitment
24:04 Contact Information and Closing Remarks

Transcript

Healthy Living and Expert Tips for Senior Fitness with Joe Kasper

[00:00:00] Music

[00:00:08] Donna: Welcome to the Open Forum in the Villages, Florida podcast. In this show, we talk to leaders in the community, leaders of clubs, and interesting folks who live here in the villages to get perspectives of what is happening here in the Villages, Florida. We are a listener supported podcast. There will be shout outs for supporters in episodes.

In Season 6, we will continue making substantial improvements to the podcast. 

[00:00:33] Mike Roth: This is Mike Roth. And listeners, I'm thrilled to share with you this podcast, which is my passion project for you. This podcast brings me joy, brings you knowledge, inspiration, and a lot of things that people need to know about the villages and the people living here.

Be sure to hit the follow button to get the newest episode each week. Creating this [00:01:00] podcast is a labor of love, even though it demands more time. That I can easily spare. Now, here's where you come in. You can help us keep the podcast alive and thriving. How? By becoming a supporter. The easy way for you to support us is to visit our podcast webpage.

Open forum in thevillagesflorida. com and click on the supporter button at the top of the page or the purple supporter box on the right side of the page. Even a small donation of three to ten dollars a month makes a big difference. And guess what? You can cancel your subscription at any time. No strings attached.

Your support means the world to us. Stay curious, stay inspired, and keep those headphones on. I hope everyone enjoys today's show.

This is Mike Roth on Open Forum in The Villages, Florida. I'm here with Joe Kasper. an exercise physiologist, [00:02:00] and he engages in conversations about how to get proper nutrition as a senior. That fair, Joe? 

[00:02:08] Joe Kasper: correct. 

[00:02:09] Mike Roth: why are you passionate about health? 

[00:02:12] Joe Kasper: The reason goes back to childhood.

Mike, I've always had a fear of death, That's the reality I remember when I was six my aunt Jean passed away, and I didn't know what that meant. I remember she, she left, she's not coming back. I go, why not? He couldn't explain it to me.

And my father, he lied to me. He said, Dad, then if she's not coming back, you make sure you never die either. obviously he did. dying early, doesn't have to happen. I've been passionate about health since I was a teenager, 

Most of what we have, people talk about, genetically you can have all these diseases. Why do we have to accept that? I don't think we should, but most people do. In most family households, whatever the illness and disease the parents had, the grandparents had, the kids have. And I believe you can change that paradigm by having better nutrition.

And I really believe that's an exercise and being consistent. So I started as a teenager, become [00:03:00] healthy, and all the diseases that my parents got, I don't have them at 58. 

[00:03:03] Mike Roth: And Do you believe that everyone should have , genetic testing, so that we understand where our genetic faults lie, or should we just say, mom had heart disease, I might have heart disease, so I'll eat and exercise as if I'm going to get heart disease.

[00:03:21] Joe Kasper: Interesting question. It makes sense. I think it depends on the individual because if you have this fear, and I don't have a fear, I just. Work to be healthy. If you have a fear that, okay, my parents had this disease, I'm gonna get it too. I did the opposite.

is behavior? If your parents got cancer and smoked and drank a lot, don't smoke and drink and your chances are less common. Sense is a lot of this 

[00:03:43] Mike Roth: Yeah. Cancer I've always felt it's more than one disease.

if you got lung or brain cancer from smoking, that's because you smoked. 

[00:03:50] Joe Kasper: Yeah. 

[00:03:50] Mike Roth: But there are people who get brain cancer who never smoke. People who get lung cancer never smoke. True. in the 50s, 60s, and 70s, people were in [00:04:00] rooms or airplanes where people were smoking so they got secondary smoke.

[00:04:03] Joe Kasper: No question 

[00:04:04] Mike Roth: Turns out to be. fatal. 

[00:04:06] Joe Kasper: my mom went to the doctor in the 70s and the doctors gave you cigarettes.

[00:04:11] Mike Roth: Really? 

[00:04:11] Joe Kasper: Yes, it's true. My mom told me. 

[00:04:14] Mike Roth: I could never smoke cigarettes. 

I was playing trombone in high school, wanted to be first trombone so you had to play loudest, not necessarily best.

[00:04:22] Joe Kasper: Very smart. 

[00:04:23] Mike Roth: It wasn't for a health reason. It was for playing the trombone. Joey, you've got a new expression. Aging gracefully, live fully. Can you tell our listeners what that means?

[00:04:33] Joe Kasper: My newsletter coming out is going to be called Age Gracefully. Live fully. And people always talk about getting older, and you always hear, Mike, all this scientific research on all these diseases. But you ever notice that with all the research, we're getting sicker and heavier our country is not healthy.

Because unfortunately, we live in a country where it's always money first, health last. And it's, you could say that's not true. It sure is. It shouldn't be. And again, I'm just saying for the most of the population. There's always [00:05:00] exceptions to the rules, of course. But if you want to age, it takes work. And, Mike, here's a fact, 

Most people above 50 drink some alcohol take some medication and don't exercise as much as they could. That's the reality. And most people are not willing to give up those three things. They won't. Because their friends do it, and their family does it. No one wants to be the black sheep I've written books, formulated vitamins like no one in the world. My family doesn't take my stuff. 

[00:05:24] Mike Roth: And 

[00:05:25] Joe Kasper: it's life, I'd like to help them, but they don't want to be helped. 

[00:05:27] Mike Roth: Yeah, I took a lot of vitamins. probably to the time I was about 21, 

[00:05:31] Joe Kasper: But how are the vitamins made?

See, they were probably made better years ago than now. Now it is almost every company 

[00:05:35] Mike Roth: 100 percent natural. 

[00:05:36] Joe Kasper: Today they're not. Mine are natural, but most aren't because they have chemicals and fillers. It's a bad thing. 

[00:05:41] Mike Roth: I use Nutralite, still sold through Amway.

[00:05:44] Joe Kasper: it's mass produced. 

[00:05:45] Mike Roth: In those days it was watercress, alfalfa, parsley. 

[00:05:48] Joe Kasper: that's good. Today it's not. Mike, I have gold vitamins. colostrum protein and ghee, my stuff is pure, but I can't hit the masses. I don't sell in stores.

it'll never happen. 

[00:05:56] Mike Roth: It's a different business. 

[00:05:57] Joe Kasper: sure. 

[00:05:58] Mike Roth: Yeah. why don't you tell [00:06:00] our listeners what the truth about vitamins is? 

[00:06:02] Joe Kasper: sure? 

[00:06:03] Mike Roth: Yeah.

[00:06:04] Joe Kasper: I'll do it.

[00:06:04] Mike Roth: There are some vitamins. Which have real benefits like prevention of scurvy?

I think vitamin B12 has been proven in memory care units to improve 25 to 50% of people there because they were there for vitamin deficiency as opposed to true Alzheimer's disease. 

[00:06:22] Joe Kasper: Here some vitamins are and supplements. That's where there are supplementation to real food and we have water and fat-soluble vitamins.

But here's the issue, Mike, we live in a world. Where people take vitamins they eat terribly and they think it's going to rescue them. It's not going to work that way It's real food first again. I said supplementation the vitamins supplement what you're doing in addition to healthy living But think about this we live here in The Villages Mike, right?

Everyone wants to go out to eat how many people do we know, taking medication with alcohol at the same time. Happens more than you think. 

And that's just not intelligent. It's really not 

necessary.

[00:06:59] Mike Roth: Tell [00:07:00] listeners why that's not a good idea.

[00:07:01] Joe Kasper: If you take alcohol and you mix it with medication, which people do, okay, your body can't break it down, so your liver, pancreas is going to function right, so that cannot be taken together. But people do it, because what do most people say? What's wrong with a nice glass of wine?

Whoever said it was nice, it has double the alcohol content of beer. Everything comes down to this. It's not moderation, it's how it's produced. Our country, which is a great country, is listed as the 37th healthiest country in the world, That's wrong. And it bothers me, we mass produce everything, we buy stuff as quick as possible, we go into certain stores, stuff that's on the shelf forever. If you want to be healthier, Take vitamins at a food base, number one. So when you see ingredients that say titanium dioxide, magnesium stearate, a yellow dye number this, blue dye number that, throw them in the garbage.

Your body can't absorb them. But the companies that make them will tell you it's only a trace amount. And don't put them in. But it's cheap. These are cheap fillers that most companies use because the bottom [00:08:00] line is money, pharmaceutical companies. don't want you to live forever.

[00:08:03] Mike Roth: There are drugs that help you live a healthier life and lifestyle because of the drugs primary care physicians prescribe. 

[00:08:12] Joe Kasper: The primary care physicians, why won't they prescribe nutrition? why won't they tell you, here's a better way to eat, 

There's no money in that. 

[00:08:18] Mike Roth: Some do. 

[00:08:19] Joe Kasper: But how can a doctor put a meal plan together? they don't have time. 

My friend Dr. Curtis, who we'll hear from later talks about the MIND diet, Now, he doesn't teach you the MIND diet. He says, here's a book on the MIND diet, when I wanted to eat healthier, I said the book is nice, telling me why the MIND diet is good. So I went out to Amazon and bought a cookbook. 

That's a good idea. 

For the MIND diet. And we wind up buying a bunch of different ingredients. For the foods we make at home.

that's a great move. 

[00:08:49] Mike Roth: when I found out there was a mind diet cookbook, I said, wow, I got to buy one For 10, 12, it was a great deal. And some things were very tasty 

[00:08:57] Joe Kasper: And it's funny Mike, there's more recipe [00:09:00] books sold than ever and people cook less 

[00:09:01] Mike Roth: Think so? 

[00:09:02] Joe Kasper: people are busy. Oh yeah. My book called Fire Your Diet has recipes in it, but has other things as well. 

[00:09:08] Mike Roth: What is your book called? 

[00:09:08] Joe Kasper: Fire Your Diet. 17 ways to stay out of the doctor's office. 

[00:09:12] Mike Roth: give our listeners, a quick tip from the book. 

[00:09:14] Joe Kasper: increase your water intake, purified water. 

[00:09:18] Mike Roth: Reverse osmosis water. 

[00:09:19] Joe Kasper: Yeah, that's great water. People should get up drink water. It's okay to go to the bathroom. don't be dehydrated. A lot of times people are dehydrated before they start the day.

it's 12 o'clock, you haven't had one glass of water yet, 

[00:09:30] Mike Roth: How many glasses of water should a person take? 

[00:09:32] Joe Kasper: It depends on your body frame, size, exercise level. They recommend half your body weight in ounces, but it's not going to happen.

if you can drink 40, 50 ounces a day, that's good, But they recommend more, And coffee doesn't count. 

[00:09:45] Mike Roth: my urologist said coffee doesn't count. So I drink very little coffee. 

[00:09:49] Joe Kasper: smart move. 

[00:09:50] Mike Roth: eight ounces every meal. 

[00:09:52] Joe Kasper: Of water?

[00:09:52] Mike Roth: Purified water is better. That's why I put in the reverse osmosis system, which takes everything out 

[00:09:57] Joe Kasper: Yeah. 

[00:09:58] Mike Roth: And you get six [00:10:00] parts per million of it. 

[00:10:01] Joe Kasper: If you're gonna do a reverse osmosis water, then you obviously lack minerals so you can squeeze a lemon the body needs minerals, Mike. So sometimes minerals are needed, they make mineral supplements, but anytime you add to your food, your vitamins, your water, make sure whatever you're adding, the ingredients are as least as possible. Buy things with one, two, or three ingredients, not with a hundred of them.

[00:10:20] Mike Roth: You like simple ingredients. Yes. I do. I enjoy it. That means you're my type. Six vitamin pills, because six different vitamins you want to get. 

[00:10:26] Joe Kasper: But I'm saying, but I don't want something that has a million ingredients in it, because a lot of times they add chemicals and fillers 

[00:10:30] Mike Roth: what do you think of Centrum vitamin pills for seniors? 

[00:10:33] Joe Kasper: Waste of money. 

[00:10:34] Mike Roth: Waste of money. 

[00:10:35] Joe Kasper: They'll load it with ingredients. They can grab a bottle. All with chemicals and fillers in them. 

[00:10:38] Mike Roth: Yeah. 

[00:10:39] Joe Kasper: That might they, I'm sorry. 

[00:10:40] Mike Roth: I bought a bottle read the ingredients, took one or two didn't feel any better. stopped taking them. 

[00:10:44] Joe Kasper: That's smart. the doctor recommended it, which means nothing. 

[00:10:46] Mike Roth: my doctor said, don't take it. 

[00:10:47] Joe Kasper: He's smart. 

[00:10:48] Mike Roth: I should have passed him before I bought it. Why do you think so many people are ill? As they get older, 

[00:10:54] Joe Kasper: They expect to get ill.

Let me give an example. My grandmother had a stroke in the late 1960s [00:11:00] because she didn't take blood pressure medicine. when my mom turned 50, she was 59, my mom knew she'd be on medication. She didn't say to the doctor, Hey, is there anything else I can do? Can I eat better? Can I do whatever? He said, Lenore, you have high blood pressure. Here's the medication. It was almost like she was looking forward to it because she expected that outcome.

And that's not the way I teach. it bothered me, but my mom was afraid. She took it the whole life for, made 59 till she died at 82. 

[00:11:23] Mike Roth: there are several classes of medications prescribed a lot around here. Blood pressure 

Blood thinners, like Eliquis. What do you think of that? 

[00:11:30] Joe Kasper: Remember, Mike, I'm a Ph. D., not an M. D., so I can't really go into that. I think, though, if people take medicine, the doctor should absolutely explain all the side effects, which they usually don't. The side effects. 

So if you take cholesterol medicine, blood pressure medicine, whatever it is, for 20, 30, 

40 years, and you're, how come my kidneys and liver don't function right?

There you go. There's always a side effect. I get it. Some people need it. I'm not anti medicine, but we rely on it too much. And I use my mom as that example because she really, in my opinion, could have fought it better, but she [00:12:00] didn't. our friends are the same way. 

[00:12:01] Mike Roth: I see a lot of people around here. The big joke is that both the men and women in The Villages look like they're pregnant. That's a weight control problem. 

[00:12:09] Joe Kasper: Diets don't work because they eat and drink too much. 

[00:12:12] Mike Roth: And what do you think of these injectables like Ozempic?

[00:12:14] Joe Kasper: Big risk. 

[00:12:15] Mike Roth: Some people have lost substantial weight using those drugs. 

[00:12:19] Joe Kasper: Okay, let's see what happens in ten years. We don't know yet. 

[00:12:21] Mike Roth: We don't know. They don't know. The idea I had with those drugs, and it may not be possible, but as you take it long enough, whether it's six months or a year, taper down, and stop taking it after you've reached your desired weight.

[00:12:34] Joe Kasper: The 

weight's 

gonna come back. 

[00:12:35] Mike Roth: You think so? 

[00:12:36] Joe Kasper: With a vengeance. 

[00:12:37] Mike Roth: I know that happens with that's why there's so many different diets. 

[00:12:40] Joe Kasper: Word diet stands for?

[00:12:41] Mike Roth: Diet today. 

[00:12:42] Joe Kasper: D I E T. Depression. Insecurity, emotional trauma. 

[00:12:47] Mike Roth: That means everyone listening should immediately give up their diet.

[00:12:50] Joe Kasper: No, I didn't say that. 

[00:12:51] Mike Roth: What should they do? 

[00:12:52] Joe Kasper: First of all, if you have a focused mindset and you make a conscious decision to be healthy, that's where it starts. It starts in the brain. 

Number [00:13:00] one. 

[00:13:00] Mike Roth: Let's take a short break and listen to a health tip from Dr. Craig Curtis. 

Dr. Curtis, can you give our listeners a tip? On eating in a more healthy manner. 

[00:13:10] Dr. Craig Curtis: Absolutely. My favorite tip is, involves a change in eating patterns, but it's not a drastic change. It's simply increasing the amount of fresh fruits and vegetables, fish, other white meats, and lowering the amounts of red meat, sweets, and sugars.

And also, carbohydrates. It's essentially following a Mediterranean type diet plan. 

[00:13:36] Warren: With over 20 years of experience studying brain health, Dr. Curtis goal is to educate the Villages community on how to live a longer, healthier life. To learn more, visit his website, CraigCurtisMD. com or call 352 500 5252 to attend a free seminar.

[00:13:52] Mike Roth: Thank you, Dr. Curtis. Joe, maybe you can give our listeners some solid tips on what they can do to improve their [00:14:00] health. Assuming we have people 60 to 80 years of age here in The Villages. 

[00:14:05] Joe Kasper: Funny you should say that, Mike, as a Ph. D. in nutrition and exercise physiologist that's my clientele, people 60 to, actually to 90.

First of all, absolutely work on your mobility and balance. hire someone who knows what they're doing. And if people can afford to go out to eat all the time, Mike, they can afford it. An exercise physiologist, so they can afford some person who can help them. And make sure what other person is working with you, whether it's in the pool, it's in your house, in the gym, wherever it is.

That they are paying attention to you the entire time. They're not leaving you, You hire that person, make sure they stay with you the whole time. you're going to make progress if you want to. Be committed. if you don't like your trainer, get someone else.

There are so many things going on in The Villages, it's hard to cut the time to do physical training But people have time to go out to dinner, play three hours of pickleball, play golf Like I said, Mike, it's the mindset.

[00:14:52] Mike Roth: Some play three hours of pickleball. I've played three hours here in The Villages, total And maybe 16 hours of golf. 

[00:14:58] Joe Kasper: Here's the thing, Mike, I don't enjoy 

[00:14:59] Mike Roth: those 

[00:14:59] Joe Kasper: [00:15:00] We all have a choice in life. But God put me on a path to get people well, I wasn't good enough to play Major League Baseball, which I would have loved. but I'm here doing what I do, and I love when an 80 year old person can now balance on one leg, or their mobility is better from pool exercise, or I take them food shopping, or teach them how to get, better vitamins.

But I love the fact that they're getting better results because they made a conscious decision To commit. 

[00:15:23] Mike Roth: What kind of store do you go into to get better vitamins? 

[00:15:26] Joe Kasper: No, none of the stores have them. I have two ways. First I make goat protein, goat colostrum, and goat ghee, great for gut health and cooking.

My own formulations. But when I need other vitamins, I'm very blessed that I have connections where I get the freshest batch that's not available to the public. anyone who calls me, I'll help you out No extra charge. So when I get my B, Or my zinc I don't get traditional like everyone else.

I don't want to sing on a shelf in the store for six months or a year. I make a phone call and get what I need So I'm very blessed, Mike. Very blessed. But you don't want to buy stuff from Amazon because it sits on a shelf how old is it?

[00:15:56] Mike Roth: There's a date code on it. 

[00:15:57] Joe Kasper: When was it made? 

[00:15:58] Mike Roth: They don't tell you That [00:16:00] matters. 

[00:16:00] Joe Kasper: Like the vitamins I have, Mike, they're only a few weeks old. 

[00:16:03] Mike Roth: good. 

[00:16:03] Joe Kasper: Yeah. 

[00:16:04] Mike Roth: more expensive? 

[00:16:05] Joe Kasper: When they're more pure? Absolutely. A Rolls Royce is better than a Cadillac.

if they're more pure, it's gonna cost more. But you get what you pay for in life. 

[00:16:12] Mike Roth: Sometimes. 

Sometimes you don't. 

[00:16:14] Joe Kasper: true. 

[00:16:14] Mike Roth: A Rolls Royce doesn't have to be ten times the price of a Ford. 

[00:16:18] Joe Kasper: But they do that, 

[00:16:18] Mike Roth: You 30 year old Rolls Royce.

[00:16:21] Joe Kasper: you can. 

[00:16:21] Mike Roth: Okay. 

[00:16:22] Joe Kasper: Yeah, I know you're a car guy. I forget who I'm talking 

[00:16:24] Mike Roth: I have a friend who did just that. Now he wants to sell it. You make investments in life. What kind of investments can people in their 60s to 80s make that are meaningful in improving the quality of their life? 

[00:16:38] Joe Kasper: I'm going to start with something simple.

[00:16:39] Mike Roth: Ah, simple is good. 

[00:16:41] Joe Kasper: go 

[00:16:41] Mike Roth: to the dentist? 

[00:16:42] Joe Kasper: How 

[00:16:42] Mike Roth: Four times a year. 

[00:16:43] Joe Kasper: Smart. Very good. Me too. I get my teeth cleaned my dentist friend in New York, said twice a year is good, three times is optimal, four times is gold standard. And I said, okay, Dr.

Jim, why would I want to get my teeth cleaned four times a year? He said your chances of living longer are increased. I said, I'm in. [00:17:00] longevity. So every 90 days, my teeth are getting cleaned. That's what I want, and decreases my chance of having a heart problem.

Is it proven? Maybe yes, maybe no. But to me, that's common sense, it's not very costly for extra cleaning. So I do it. And I think people could do that. my doctor said twice, the dentist said twice, It's your decision. 

[00:17:17] Mike Roth: Have you read Dr.

Peter Ottia book, Outlive? 

[00:17:21] Joe Kasper: No, I have not. 

[00:17:22] Mike Roth: I read it accidentally. I like the title. His thesis is Everything in normal medicine in America is medicine 1. 0. How to fix a broken arm, how to cure cancer if it's not too far advanced. And what he is saying is we really need to go to medicine 2.

0, which is about preventative care. 

[00:17:42] Joe Kasper: correct. 

[00:17:42] Mike Roth: Look at the genes and then operate as if those genes they classify as bad are actually the ones that are going to kill you or ruin your lifestyle. So that might mean more exercise, 

[00:17:54] Joe Kasper: I'm smart exercise, Mike. interesting about exercise, I think people get older 

[00:17:57] Mike Roth: there's exercise?

[00:17:59] Joe Kasper: if you work out and [00:18:00] take, weights and fling them over your head real quick, yeah, that's not a good idea. You're gonna pull a muscle. I like slow strength training, which I have a system that I formulate myself. I work with people. It's great for osteoporosis, or decrease the chance of that.

If you do mobility work, balance and strength training. 

[00:18:13] Mike Roth: For listeners who don't know what osteosterosis is. 

[00:18:16] Joe Kasper: I'll tell you what that is. 

[00:18:17] Mike Roth: Yeah, let's define. 

[00:18:18] Joe Kasper: you're decreasing bone density. And one of the best ways to increase bone density, it's not by drinking cow's milk, which is probably one of the worst things 

Goat's milk is better because it digests in 20 minutes. strength training, moving the resistance slow, both ways, positive and negative repetitions. Without momentum or acceleration where you're gunning it up in the air and you get a So it 

[00:18:37] Mike Roth: Do you use rubber bands?

[00:18:39] Joe Kasper: you can do rubber bands, free weights, it doesn't matter. 

[00:18:41] Mike Roth: okay. 

[00:18:41] Joe Kasper: Medicine balls. The slower you go, providing the weight is heavy enough, the greater the resistance. It doesn't mean other stuff doesn't work, but when you're in a gym and you see a person taking a weight and gunning it over their head, They're straining, cheating using all the muscle groups.

I like precise workouts. And I've gotten great results from people doing that way as [00:19:00] well. There's lots of ways to train, but it's about being smart. the good thing about slow training, is you can do it twice a week. 

[00:19:06] Mike Roth: Twice a week. 

[00:19:07] Joe Kasper: My system is 22 minutes twice a week. 

[00:19:09] Mike Roth: Okay, so that fits in line with what Curtis was saying, Dr.

Curtis. 25 minutes a week of moderate exercise is all you need. to increase the number of brain cells growing in your body. 

[00:19:21] Joe Kasper: I would do a little more, but it's better than nothing, yes. But it depends what the exercise is. 

[00:19:25] Mike Roth: The study he had, a double blind study, was a band exercise on legs only.

[00:19:32] Joe Kasper: Remember, leg exercises have a larger muscle mass. Increase blood flow to the upper body. 

[00:19:36] Mike Roth: that increased the number of brain cells. 

[00:19:39] Joe Kasper: if someone said to me, what's better, a 20 minute walk or 20 minute strength training, I'd rather the strength training.

People walk around The Villages, their posture is terrible. if you're gonna walk, wear water shoes and go in the pool, What do you mean water shoes? When you go in the pool, people walk with bare feet on that hard cement.

slumped over. I'd rather them wear water shoes, gives them more support in the pool. 

[00:19:57] Mike Roth: if I go in the pool, I'd swim six [00:20:00] laps. 

[00:20:00] Joe Kasper: that's good, too. 

[00:20:00] Mike Roth: I like to wear a snorkel with a mask so I can swim around the walkers. 

[00:20:05] Joe Kasper: Yeah, that's good. you can do tours.

aqua jogging, if you have at least five feet of water. You put the jogger around your waist and run in deep water, your feet don't touch the bottom, You stay vertical, it's called aqua jogging. 

[00:20:15] Mike Roth: What is that thing you're putting around your waist? 

[00:20:16] Joe Kasper: It's a special piece of foam, it's not a noodle, but it's designed, it goes around your waist.

It's about 60 to 80 dollars. you jog, stay vertical and your feet never touch the bottom. if you have a weight problem, it's perfect. 

[00:20:26] Mike Roth: keeps you off the bottom of the pool. Correct. 

[00:20:28] Joe Kasper: But if you're 6 foot 4, the pools aren't gonna work. You're gonna have to go to Laurel Manor or Mulberry one of the Pools 

[00:20:33] Mike Roth: Okay. 

[00:20:34] Joe Kasper: Yeah. 

[00:20:34] Mike Roth: that is a problem here in The Villages, all the pools aren't the same. Utilization isn't the same 

[00:20:39] Joe Kasper: true. 

[00:20:40] Mike Roth: Joe, you're 58 now? Yes. If you could give some advice to yourself as a 25 year old, what advice would that be? Based on what you know today.

[00:20:49] Joe Kasper: I wouldn't have been so reckless playing sports. Diving all over the ball field. I ran a lot of miles back in the day. I would have Cut back on both for sure. 

[00:20:57] Mike Roth: So you think running causes problems with knees? No, 

[00:20:59] Joe Kasper: I'm [00:21:00] muscular built, so If I weighed 120 pounds, no problem, but muscular in my legs.

running 5, 8, 10 miles was not a good idea. But I was in my early 20s, thought it was fine. it wasn't So that was my mistake. 

[00:21:09] Mike Roth: What are the best exercises for people in that 60 to 80 range? 

[00:21:14] Joe Kasper: Anything in the pool, strength training, mobility and balance work. make sure you feel it, but No pain, no gain is not the answer. 

[00:21:21] Mike Roth: So what is the answer? 

[00:21:23] Joe Kasper: Work out to a point where you feel fatigue, but it doesn't feel like it's killing you. make sure you like it because if not, you will find an excuse or a well thought out lie 

[00:21:30] Mike Roth: to quit. happens to many 

[00:21:31] Joe Kasper: find what you like and enjoy it. people get hooked on sports, and overdo it. I still play baseball at 58, Probably not a good idea.

[00:21:38] Mike Roth: How many people do you train?

How many people do I train on a weekly basis? 

[00:21:43] Joe Kasper: I do 15 to 20 sessions a week. One on one, I don't do groups, only do two people at once. Husband and wife, they gotta come separate. 

[00:21:49] Mike Roth: Oh, 

[00:21:49] Joe Kasper: Yes, one on one only, because you get the best results 

[00:21:52] Mike Roth: how long is a session? 

[00:21:54] Joe Kasper: 60 to 90 minutes. 

[00:21:55] Mike Roth: 60 to 90 minutes. if someone wants to get ahold of you to talk about setting [00:22:00] up training, do you have a website 

[00:22:01] Joe Kasper: call me directly. 

[00:22:02] Mike Roth: And your number is? 

[00:22:03] Joe Kasper: 9 1 7 3 9 9 9 7 5 4. That's the best way.

I have Kasperinstitute. com with a K S P R institute. com. But you want to talk to me. I believe in real communication, Talk to me. Phone calls are free. We gotta see for a good fit. I want them to enjoy the time we spend together. It's important and I want them to like it.

They get homework too, if they want homework. 

. 

And that's how we do it. 

[00:22:28] Mike Roth: There are lots of classes here in The Villages on yoga and Pilates. What do you think of those 

[00:22:32] Joe Kasper: I think they're good if you don't have an injury. But one-on-one is still the best.

[00:22:36] Mike Roth: a group class with 20 people is not gonna 

[00:22:38] Joe Kasper: I've been asked to do it since I moved here. I'm not doing it. it's good, but I can't. If I got you and your wife there and some other people and your shoulder's blown, your back's blown, how can I do it? I won't work. Same with the pool, listen, the pool classes, they're good too, but to me, one on one is optimal.

It's the best of the best because you're getting an individualized attention, like when kids got tennis lessons or batting lessons, some of those kids flourished and became [00:23:00] pros. 

[00:23:00] Mike Roth: I took golf lessons here , my wife and I at the same time, I spent.

2, 000 on golf lessons over time. I don't think I got any better. 

[00:23:08] Joe Kasper: I would do one on one. Better chance. Everyone's body is different and there's nothing wrong with group fitness. It's not something I want to do. Because I get results from people, I've had people with injuries, and they're gone a few months later.

The injuries are gone, they're playing sports, and they're feeling great, some stay with me some don't. But I know they've made gains, and I'm happy with that. years ago my dad was paralyzed. I got him walking. That's the best I've ever done He had a massive stroke. 

[00:23:31] Mike Roth: stroke. 

[00:23:31] Joe Kasper: the doctor said he'll be a vegetable. I said, you don't know who you're dealing with. I would not listen to them. 

[00:23:36] Mike Roth: uh hum 

[00:23:37] Joe Kasper: It was a lot of arguments. And I said, you know what you're talking about? And I, the physical therapy and nursing home was garbage.

I had to take him out to my own therapy. And then I got him and got him home and he walked. I was committed and dedicated. You want a therapy person that really cares I have people that I might go to her house and then their husband's in there. He has an illness and I make sure I'm talking to him.

You need to be a real person. So if you're a health [00:24:00] professional, people are not numbers, They're real people be real. 

[00:24:03] Mike Roth: Good. 

[00:24:03] Joe Kasper: my advice to all doctors 

[00:24:04] Mike Roth: Joe, give our listeners your phone number so they can call. 

[00:24:07] Joe Kasper: Yes. If you'd like one on one rehab therapy, nutrition, Or stuff with vitamins.

I would love to talk to you. reach me, Dr. Joe Kasper at 917 399 9754, don't wait. 

[00:24:22] Mike Roth: Thanks for being with us today, Joe. 

[00:24:23] Joe Kasper: Appreciate you.

[00:24:24] Donna: Remember, our next episode will be released next Friday at 9 a. m. Should you want to become a major supporter of the show or have questions, please contact us at mike at rothvoice dot com. This is a shout out for supporters Tweet Coleman, Ed Williams, Duane Romick, Paul Sorgin, Kathy Loving, and Dr. Craig Curtis at K2 in the Villages.

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