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John Katalinas hosts a candid conversation with Mike Nowicki and Dale Wittlief about aging, health challenges, and finding community through sports in midlife and beyond.

• Mike shares his experience retiring from banking right before COVID hit, disrupting his plans for an active retirement
• Dale reflects on his 39-year career before starting his own business
• Both guests open up about their pickleball journey and how the sport has connected them with a welcoming community
• Dale courageously shares his recent medical emergency with BPH (Benign Prostatic Hyperplasia) and urges men not to ignore prostate symptoms
• The group discusses dietary changes needed when managing health conditions like diabetes and prostate issues
• Conversation highlights how tomatoes (high in lycopene) and reducing red meat can support prostate health
• John explains how continuous glucose monitoring transformed his diabetes management
• The men reflect on the importance of staying active despite aging challenges
• All three emphasize the mental health benefits of finding community through recreational sports
• The episode concludes with a powerful message about gratitude and appreciating the ability to remain active

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Claire Shorenstein MS RD CSSD, registered dietitian and board-certified sports dietitian, joins us to share evidence-based nutrition strategies for masters athletes of all types, debunking common myths while offering practical guidance for optimal performance.

• Difference between registered dietitians (RDs) and nutritionists – RDs complete extensive education, unpaid internships, board exams and continuing education
• What "being fueled" actually feels like – energy to complete workouts, proper recovery, stable mood, and good sleep quality
• Caffeine can be beneficial as a performance aid but shouldn't replace proper nutrition
• Under-fueling impacts hormones across all ages and genders, not just women in midlife
• Food journaling without calorie counting helps identify patterns and nutrition gaps
• Most people feel best eating every 3-4 hours with strategic snacks
• Carbohydrates remain essential for performance, particularly for high-intensity efforts
• Experimenting with nutrition changes should be done gradually with attention to how your body responds
• Proper fueling involves getting ahead of hunger, especially during competition days
• Pre-competition nutrition should be planned carefully based on timing and individual tolerance

Check out Claire's podcast, Eat for Endurance, as well as her free resources at eatforendurance.com, including nutrition guides and her affordable membership program.

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New episodes come out every other Thursday!

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Kyle Sheridan, powerlifting coach and gym owner, shares valuable insights on how masters athletes can safely and effectively engage in powerlifting to maintain strength and mobility as they age.

• Mental strength is a common denominator among successful masters athletes
• Recovery is crucial - most masters athletes benefit from training only 3-4 days per week
• One of Kyle's 50+ female athletes broke world records deadlifting 529 pounds
• Powerlifting movements help build skeletal muscle and improve balance to prevent falls
• Protein intake should be 0.8-1g per pound of bodyweight for strength athletes
• Creatine monohydrate (5-10g daily) is recommended for all strength athletes
• Competition provides motivation and goals - the powerlifting community is extremely supportive
• Post-competition recovery should include at least a week off from barbell movements
• Food preparation doesn't need to be complicated but should be sustainable
• Masters athletes shouldn't fear starting powerlifting - it's never too late to begin

Follow Kyle on Instagram @sheridanstrength or visit thestrengtcrew.com to learn more about his coaching services.

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!