We talk with head pro Tony Gottlieb about how pickleball grows players and community at Palmetto Bluff, from first lessons to leagues and DUPR ratings. Practical coaching tips show why patience, positioning, and the soft game beat raw power, and why inclusive, social play becomes a movement.

• Tony’s journey from tennis to pickleball pro
• Why the kitchen and underhand serve level the game
• Palmetto Bluff courts, vibe, lessons and drop‑ins
• Coaching pillars: positioning, technique, shot selection
• Two quick fixes: keep paddle visible, move less
• Defense mindset: soft resets and patience
• Practice vs play ratios and drilling focus
• DUPR ratings, leagues and competitive pathways
• Tech trends, safety and sport regulation
• Wellness as habit, joy and community
• Turkey Trot growth as proof of movement

If you enjoyed this conversation, we’d love to hear from you

A mid-80s runner shares how a Waffle House conversation sparked a 31-year daily streak and a lifetime of health, joy, and community. We explore practical routines, race memories, and the mindset that turns consistency into purpose.

• daily routine that removes excuses
• the Waffle House spark and year-one streak
• running through illness, injury and travel
• mental clarity, problem solving and stress relief
• scenic routes and trail variety at Palmetto Bluff
• camaraderie in clubs, pub runs and relays
• Boston Marathon memories and qualifying at 50
• aging strong through simple, morning habits
• commit to yourself and choose your trail
• reflection on the inner few and checking in

Remember to be grateful for the days, the breath that we have, and soak in that time with your friends and family

We explore spiritual health as the often-missing pillar of wellness and show how simple daily practices build resilience, clarity, and peace. Marilyn shares close calls that reshaped her outlook and we connect gratitude, nature, and music to better choices and a richer life.

• the X metaphor where spirit meets the physical
• cross-cultural views on body, mind, and spirit
• role models of compassion, courage, and service
• nature, breath, and music as quick resets
• morning routines that compound resilience
• gratitude rituals at home and work
• adversity as a catalyst for spiritual awareness
• training the spirit like training the body
• time awareness and creating meaningful memories

We break down protein from the ground up with registered dietitian Lindsay Ford, turning hype into clear numbers, practical timing, and simple food choices. We set realistic targets for active adults, explain complete proteins, and show how to plan meals without crowding out carbs and fats.

• calculating protein minimums using grams per kilogram
• examples for a 180-pound active adult
• benefits for muscle repair, recovery and satiety
• complete proteins and essential amino acids
• digestion, absorption and the role of cooking
• animal versus plant sources with practical swaps
• vegetarian planning, volume needs and micronutrients
• macro ranges for protein, carbs and fats
• timing strategies after training and before sleep
• grocery picks and simple whole-food choices
• debunking the one gram per pound rule

We walk through bone and cartilage 101 with Dr. Gray Stallman, from Wolff’s law to why hips and spines fail, and how smart stress restores strength. Practical tools, from strength training to DEXA scans and nutrition, show how to slow loss, manage arthritis, and regain function.

• bone as living tissue that adapts to force
• articular vs fibrocartilage and healing limits
• osteoporosis risks, menopause, and fracture impact
• DEXA timing, spine changes, and posture decline
• use it or lose it applied to bone and muscle
• strength training, impact, and running mechanics
• nutrition basics for bone density support
• arthritis types, symptom drivers, and options
• injections, pros and cons, and surgical pathways
• mindset, technique, and consistency for long-term gains

Be sure to join us next week. We’re going to sit down with a registered dietitian that you know really well. Her name’s Lindsay Ford. And we’re going to talk about all things protein, how much you really need and how to use it to support your training and recovery.
We’re going to go ahead and put those in the show notes. This might actually be our first time doing that, but I’m excited that we could finally pitch some show notes.

We map a practical path to resilient soft tissues with a systems view: muscle, tendons, ligaments, and fascia work together, and strength training is the most reliable protector against everyday strains. We outline a weekly plan, explain smart warm-ups and stretching, and separate proven practices from trendy therapies.

• Four soft tissues defined and why they matter
• Why progressive strength training builds durability
• How tendons, ligaments, and fascia adapt to load
• Movement quality and risks of hypermobility
• Weekly plan using six foundational patterns
• Dynamic warm-ups before; static stretching after
• Daily fascia care with rollers and balls
• Evidence check on PRP and stem cells
• Practical recap to reduce injury risk

We map the soft tissue system that drives movement—muscles, tendons, ligaments, fascia, and scar tissue—and explain how each heals. The through-line is durability: balance training, recovery, and mobility to prevent overuse, reduce pain, and move well longer.

• defining soft tissue and why it fails
• muscles as motors and why they heal faster
• tendons as ropes, tendonitis vs tendinosis
• ligaments as stabilizers and why sprains linger
• scar tissue as the body’s patch and its limits
• fascia’s role in glide and how adhesions form
• eccentric loading for tendinopathy
• rest, ice then heat, and smart progressions
• balance across strength, cardio, mobility, stability
• aging, microtrauma, and building durability
• programs to prioritize restore, mobility, and stretch
• teaser for part two on mobilization and therapies

Please hang around with me for a few more minutes and get some healthy momentum for the rest of your week

We unpack the real drivers of breast cancer risk with Dr. Tad Beaker, clarify who needs genetic testing, and make the case for yearly mammograms starting at 40. We close with a practical plan for early detection, lifestyle changes, and confident self-advocacy.

• lifetime risk stats and why awareness must be action
• genetics versus lifestyle clarified with percentages
• alcohol, BMI, smoking, and activity as modifiable risks
• screening guidelines compared and a yearly mammogram case
• early detection benefits and survival impact
• stages 1–4 explained at a high level
• who should consider genetic testing and why counseling matters
• symptoms often missed and when to escalate
• handling screening anxiety with structure and support
• Gail Model thresholds and chemoprevention options
• wellness as a personal sweet spot of body and mind

On October 21st, 11 a.m. on the Village Green, we will be hosting a class with pink mats. And Tad will be out there speaking more on the prevention, and we're really just going to be bringing the community together to raise awareness for the information that we just shared.