Strength, Sugar, and Small Habits: Practical Strategies for Healthy Aging

In this Living to 100 Club episode, Dr. Joe Casciani speaks with Kristin Oja, nurse practitioner and founder of a rapidly growing healthcare practice focused on lifestyle medicine, movement, and patient empowerment. Together, they explore the powerful role of strength training, metabolic health, and small daily habits in shaping long-term well-being.

Kristin shares insights from working with over 10,000 patients, highlighting how incremental changes—like improving balance, building muscle, and managing glucose levels—can significantly reduce the risk of chronic conditions, including dementia. The conversation also challenges common assumptions about “healthy” habits, particularly around sugar intake and metabolic health.

This episode offers a refreshing, practical approach to aging well—one that emphasizes consistency, purpose, and small steps that add up over time.

🔑 Key Topics Covered

Why strength and muscle mass are essential for longevity and independence

The concept of “type 3 diabetes” and its connection to brain health

Hidden glucose spikes—even in foods considered healthy

The role of inflammation in aging and cognitive decline

Habit stacking and small, sustainable behavior changes

Balance training and fall prevention through daily routines

Functional medicine and addressing root causes of disease

The importance of purpose and mindset in sustaining health behaviors

🧠 What You’ll Learn

Why building strength may be one of the most important investments in aging well

How small, consistent habits can lead to major health improvements

What most people misunderstand about sugar and metabolic health

How to integrate simple balance and movement exercises into daily life

Why understanding your “why” is critical for lasting behavior change

Mini Bio

Kristin obtained her Doctor of Nursing Practice, Masters of Science in Nursing with a Family Nurse Practitioner focus, and is a Registered Nurse. She is also an entrepreneur, functional and lifestyle medicine guru, personal trainer, group fitness instructor, and lover of everything health and wellness!

Passionate about taking a Personalized Medicine approach, Kristin focuses on uncovering the root cause of chronic illness and disease. Taking into account her patients lifestyle, diet, genetics, environment, and stress, each treatment plan is unique and individualized.

Kristin has been serving and caring for patients for over 10 years. She strives every day to provide high quality care by doing everything with compassion, integrity, and above all a serving heart.

Kristin founded STAT Wellness, which stands for Strength To Achieve Total Wellness, to help transform medicine. Statistically, as a society, we are getting sicker and sicker. At STAT Wellness, we want to partner with you to help you not only look your best but to feel your best by combining the best practices of medicine + movement.

For Our Listeners

Kristin's website: StatWellness.com

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