In this episode, Joseph Grech, Coaching Psychologist, welcomes Ags Galland, a Nutrition and Health Coach, to discuss the concept of mindful ageing and coaching.

Ags shares her expertise and experiences in the field, particularly focusing on how nutrition and coaching can support individuals as they age. The conversation explores the importance of self-awareness, making intentional choices, and addressing various aspects of aging, including physical and mental health, body image, and self-esteem.

Ags emphasizes the value of knowledge, resources, and research in the pursuit of healthy aging and provides recommendations for books and podcasts that delve into the topic. The episode encourages listeners to embrace the concept of mindful aging and make proactive choices to enhance their quality of life as we age.

Hi everyone, and a very warm welcome from myself,

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Joseph Grech, on our latest episode

of the podcast, Coaching in Focus.

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I am super, super excited today because I

am joined by the very amazing Ags Galand.

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Ags, how are you doing?

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Ags Galland: Yeah, I'm really

cool and very excited to be here.

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Thanks for having

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Joseph Grech: me.

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Thanks for making a bit of time

for joining us today and sharing

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some of your expertise in relation

to a very interesting topic

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about mindful aging and coaching.

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To give you a bit of background

as well in relation to Agz, Agz

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is a nutrition and health coach.

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She's currently based in New

Zealand, although I know that

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Europe is her home and we hope to

see her again here very, very soon.

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She's an alumni of BECOME, um,

she's added our diploma with us,

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and she's also one of our mentors

as well, supporting other trainees.

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And as I mentioned, we're here to

talk about mindful aging, coaching,

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and nutrition, and how that can

support people, and also explore Ag's

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experience working in this space.

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So, maybe as a starting point,

X, um, tell us a little bit more

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about yourself and about what you

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Ags Galland: do.

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Mm hmm.

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Thank you for that.

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And I think you did, I mean, you

did, um, do a good job already.

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So I'm a nutrition and health coach.

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I do have a few different certifications

under my belt, but I think the recent

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one added to my resume, let's say, is

my master's in personalized nutrition.

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The idea of, of me working in this

space is really combining coaching,

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combining that approach, um, on one

on one coaching and group coaching

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together with that nutrition knowledge

and nutritional therapy coaching, uh,

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which I am absolutely passionate about.

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So that's for me, hopefully going forward.

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I'm in my last year of training.

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Uh, it's been a long

journey, but very exciting.

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And yeah, at the moment I'm based in

New Zealand, as you said, and it's been

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lovely to explore this side of the world.

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And who knows when they might be back to.

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You know, a little bit

closer to civilization, but

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for now, um, this is home.

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You might have guessed, I am quite

passionate about healthy aging and,

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um, kind of midlife and what does it

mean to all of us and how to make it

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more intentional and more mindful.

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Joseph Grech: Let's

start with that, maybe.

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Let's start with his idea around

mindful ageing, um, what it

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actually means, why it's relevant

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Ags Galland: today.

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Yeah, this concept is, I see ageing as one

of those things that it's very certain,

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it's one of the only certain things in

life that we will all age at some point.

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Uh, we will all, you know, not to make

it grim at the first five minutes of

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the podcast, but then we all die at some

point, but yet we, we know so little.

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So it's something so unavoidable,

but we know so little.

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And we, um, a lot of the

times quite fearful of it.

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Maybe we resist to talk about it.

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Uh, a lot of the time we may be

in denial, you know, with things

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like puberty or childhood, every

stage we really embracing it.

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And we really put.

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attention to celebrating it and to

making a point of, you know, going

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through different stages of life.

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However, when we get to midlife or when

we, you know, kind of past the 40, the

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50, the 60, that kind of celebration is

not, um, you know, nearly as present.

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And, and actually it starts to

almost like tip into the other way.

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In today's world, I guess the

way, the way I view it, because we

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also rushed, you know, we're going

through our twenties, which are fun.

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Then we're going into thirties,

which are also fun, but also a

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little bit more responsibilities.

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Then we're going into our forties and

you know, everything adds on, right.

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Whether you have a family or not, whether

you study extra thing, whether you, you

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know, working two jobs or not, depending

on what your lifestyle is and your

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choices are, we just all have so much on.

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And we really lay, we really

kind of rarely stop and pause

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and think about, you know, age,

what are the choices I'm making?

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What are the choices that serve me?

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What are the choices that

do not serve me anymore?

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What does it mean for me to,

oh, you know, like I have.

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a few aches here and there.

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Um, maybe, you know, does

my lifestyle need to change?

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What does it mean for me that I see my

first, you know, or five or, you know,

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500 first gray hair, all sorts of things,

just kind of rushing through life and,

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you know, neglecting those experiences.

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And, and I think mindful aging as

a concept for me is really kind

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of encouraging that slowing down a

little bit and, um, maybe reflecting.

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Um, and learning to see it as a part

of life, as a part of that, something

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that will, you know, unavoidably happen

and, and, and decide for yourself,

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how do you want to approach that?

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Uh, whether there'll be through

that denial or resistance, or do

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I have it in me to embrace it?

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Or if not yet, what are some

steps that I can maybe take

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towards that to make myself.

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you know, enjoy that part.

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It's still so much life ahead of us.

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And, and there are some ways that we can

make it, um, make and make it enjoyable.

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And it doesn't have to be crazy,

you know, that doesn't have to

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be as wild or the same as you,

as it was when you were 20 or 30.

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Um, it's just about approaching

this process a little bit

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differently with more.

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maybe self awareness.

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So the benefits

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Joseph Grech: of this idea about being

more aware, making choices that we

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want to make, rather than just aging

without noticing, and then perhaps

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in our 70s realizing that we didn't

make those choices in our 40s, that

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perhaps we could have wanted to.

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Is that, is that what it is?

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Is that part of it?

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Ags Galland: Yeah, and it is part of it.

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And it's also making, I think for

me, a big part of that co kind of.

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mindful aging concept is also

looking into how do we want

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our years to look ahead of us?

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There is this concept of lifespan

versus health span, for example.

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So those are some years that, you

know, lifespan is really the number of

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years that someone will live throughout

their life, right, from birth to death.

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And then you have health span, which

is really, it's been on, I guess, out

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there as a concept very recently, if

you follow, or if you're in this sort

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of area, but it's really just number

of years that someone is healthy

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without any kind of disabilities

or chronic diseases, et cetera.

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And that, you know, because our

lifespan, so the years we live have

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been extending, our health span, sadly,

as a have been, you know, declining.

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And for me, when I think of mindful

aging as well, this is a concept of,

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how can I make choices now that will

help me to extend that health span?

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And that may include physical

health around, you know, how we,

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how we walk when we're 70 or,

um, you know, what can I do now?

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that I'm able to walk when I'm 70 or

what we eat now and how is that going

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to affect my health going forward.

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Um, and there can be concepts

around mental health, right?

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Mental and kind of wellbeing,

cognitive health, and that's

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super important as well.

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So I think there's.

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a lot to it, but definitely that self

awareness is that first step as with

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anything to do with, you know, with

coaching and getting one another.

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Yeah.

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Yeah.

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You,

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Joseph Grech: um, that's exactly what

I was thinking, how nicely it bridges

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this idea around nutrition, health,

physical health, mental health and key

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aspects in coaching practice, such as

elevating somebody's self awareness.

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And I can really see.

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the link between the two areas.

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Do you have maybe any, any stories,

any examples from clients who

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you've worked with that benefit

from coaching for mindful aging?

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Ags Galland: I do have some and there are

a couple of, I guess I see a few different

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Themes that maybe pop up typically when

clients come to me and we, you know,

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that topic comes, I do work with, and

not only, but predominantly women.

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So there was a lot of discussion and

coaching around, you know, perimenopause

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and around that mindful midlife.

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There was so much that changes for women

around, you know, kind of 40 and up.

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Um, and you know, it's not only

talking about all the kind of society

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expectations and beliefs that we've.

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grew up with.

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Um, it's also, you know, how just

life changes, you know, like with

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all the different responsibilities,

as we mentioned with all the

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different extra agendas and things,

and it's just life is really busy.

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Um, so a lot of women on top

of that experience, that whole.

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Yeah.

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Different symptoms, body changing, body

image changes, um, you know, different

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beliefs potentially that comes with

things like lack of confidence and

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maybe different levels of self esteem.

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So there was a lot of, there's the

theme around that and potentially how

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do we embrace that or how do we maybe

first, it's not even embrace that

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it's first to acknowledge that, right?

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That accepting, acknowledging this is

what's happening, then making a choice.

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It's how do I want to.

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Make a different and what are some

choices that I can make towards that and

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then potentially learn to maybe embrace

it or learn at least to accept that and

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and and try to work with it or try to

live around it because again as we said

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it's unavoidable and there is also that

other thing that it's you know people.

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do realize, hey, this is what's happening.

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I'm already proactive around some stuff.

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I just don't know

exactly how to change it.

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I maybe struggle with some of the beliefs

I have, or maybe I need some actual

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practical, you know, like we're talking

just literally coaching around, you

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know, your routine or your practices.

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What, what are some things that may

need to change for you in your life?

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To reflect certain, you know,

maybe lifestyle changes.

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Maybe there is something, you

know, around your health issues

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or wellbeing issues, maybe your

capacity to, you know, or resilience.

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So we do, so there is almost like

two different sides to it or themes.

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That's the kind of denial and I,

I don't know what's going on, but

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I think something needs to change.

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And there is also that awareness

already where people like,

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okay, I think I'm there.

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I just don't know still

what to do with it.

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Joseph Grech: Right.

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Which again, kind of reiterating

Mag, that is kind of so called

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in coaching factors, right?

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One is around working in relation to the

mindset of the individual, and then the

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second kind of stage, you're talking about

actions, once the individual is aware of

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their beliefs or things that they want to

change, how they're going to implement.

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that change.

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You also, you said, you said you,

uh, you studied nutrition as well.

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You're doing your MSc and nutrition is

often a concern as people age as well.

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So how do you incorporate nutrition

guidance into your coaching

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Ags Galland: as well?

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And that's a really good question

because it is, it's tricky in

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a way that it is different.

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Um, the, the style of, I guess,

nutrition advice or nutritional therapy

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that I will fully be practicing as of

next year is personalized nutrition.

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So we do take into account people.

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Particular genetic makeup,

people, you know, health history.

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Um, it's not like a cookie, cookie cutter,

um, you know, diet or approach that people

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can get from the internet and just follow.

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It is really personalized.

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It takes a lot of effort to implement,

to, um, you know, uh, work with people,

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to, um, arrange it for them, et cetera.

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But so kind of almost divided into two

different, I guess, how I do it now.

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and how I will do it going forward.

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But at the moment, um, because nutrition

is almost like the field that you,

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you know, if someone doesn't know

about, you know, potential benefits of

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certain, you know, fruit and vegetables

and how food can be medicine for

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them in, in their particular setting

or in their health condition, it's

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really hard to maybe elicit that.

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You know, response and ask them for

answers, um, as coaching would do

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because, you know, if they don't

know, they probably don't know.

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So it's that kind of that knowledge

and mentoring piece, uh, which

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is so different to coaching.

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Um, so I typically would, you know, again,

be very upfront with the clients and, you

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know, set agreements around how do we.

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you know, how the coaching sessions

or how the program will look and how

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do we address certain things that

there will be elements of, you know,

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coaching where I wouldn't be giving

advice and I wouldn't be telling

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you certain things around nutrition.

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And there will be also sessions or parts

of the sessions where, you know, I will

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make it clear that this is now we, you

know, discuss in particular elements

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of nutrition or your diet, et cetera.

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So it's.

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It's just around making that quite

distinct for the client so they know that

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there is a difference and, and seamlessly

kind of incorporate them into the program.

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And you know, everything is always

tailored and individualized.

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So some clients would be happy

to work with more of, you know,

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around the coaching side of things.

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Maybe they know their knowledge is

already quite vast and they quite

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happy to actually be challenged and to.

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Um, be coached rather than actually

maybe learn and some others will be,

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you know, on the opposite spectrum.

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So it's really just depends on, on where,

where people are at and going forward.

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Um, that's something to be, to

still be decided, but I feel like it

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probably will be more focused, maybe

potentially having separate packages

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or, um, separate offerings for people.

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So it can be even more distinct

for them to, you know, if you

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just really require nutritional

therapy with a limited spectrum.

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coaching scope, that's an option.

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Or we can do, you know, wider coaching

scope, which I still believe they

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complement each other so beautifully.

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Um, because there is, you know,

nutritional therapy or nutrition is just

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a change in general behavioral change.

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And I, I almost cannot view

it now without coaching.

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Um, so, um, so like, I

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Joseph Grech: know that, for example,

I need to eat certain foods, but

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I might not be eating them, right?

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So like, sometimes if, if I'm in

that space, is this idea around

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coaching is not a, a learning

method for absolutely everything.

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So, for example, somebody might

be really clear in relation to

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the nutritional benefits of eating

healthily, um, practicing certain

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habits, but they're not doing it.

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And that's when coaching becomes

quite useful, addressing mindset,

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because they have the knowledge.

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But it's how, how do you support somebody

actually do that behavioral change, as you

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Ags Galland: mentioned.

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Absolutely.

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Absolutely.

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And it's a lot around, you know, from what

I see at the moment, you know, a lot of

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it is, you know, around the mindset piece.

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You know, we know we, we,

we typically smart humans.

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We know what's good for us.

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You know, the, when we think, and when we

step back, the principles are very, very

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simple in a way, you know, that's not

about biohacking and doing crazy diets and

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miracle foods and superfoods and all that.

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It's just.

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you know, it's a few simple

principles that we probably all know.

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Um, but it's, it's around that behavioral

change and it's around, you know,

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obstacles that, you know, what's standing

in your way, what needs to happen here

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that it will be different, you know?

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Um, and I think those are some

questions that some people are

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good at answering themselves.

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Um, and potentially thought of themselves

and, and in many instances, you know,

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many people have not thought about any

of that and that's have been stopping

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them from making those changes.

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So I think you're right.

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Coaching is just fabulous for that.

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Yeah.

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Joseph Grech: Yeah.

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And it's that kind of that challenge

in coaching that we talk about where.

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I can imagine working with a client and,

and exploring this idea around, you know,

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you have this knowledge, you've tried

things before, things are not working.

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Let's kind of really explore

what's happening here.

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Then just simply set some actions.

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Yeah.

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For that pattern to be repeated again,

and then the Exactly doesn't complete.

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Did you know that I'd become.

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We offer a number of different coach

training programs to people just like you.

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If you're new to coaching, there is a

level one diploma in integrative coaching.

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If you've been coaching for a while,

or perhaps you're already an ACC coach,

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then we have the advanced diploma in

integrative coaching, which leads all

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the way to the PCC credential by the ICF.

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We also have a number of CPD

programs and certificates,

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including mentoring and supervision.

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To find out more, go to tobecome.

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org or just check the show notes.

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The other thing that is coming

to mind is around body image.

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I imagine grey hairs.

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earlier.

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I do have quite a few of those.

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You can see them very well here.

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You can see

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Ags Galland: mine, but they're there too.

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Joseph Grech: And I'm sure

they're in the thousands now.

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Um, but how do you support people navigate

this change in perhaps in body image, self

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esteem that comes naturally with aging?

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Ags Galland: Yeah, it does

come naturally, doesn't it?

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And it is a big thing, especially,

I mean, I don't want to, you know,

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kind of single out here woman, but

especially for women in today's society,

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it is a huge thing for men as well.

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You know, many people just generally

link their value and their worth.

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to how they look and how they,

how potentially people view them.

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And because aging has been seen as

such a, I guess, concept of, you know,

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the youth is the desirable thing.

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You know, any decline is,

you know, frowned upon.

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We, we should always look certain way.

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We should only wear, you know, this and

this and have this sort of body or this

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sort of leg or arm or whatever, you

know, things change, our bodies change.

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That's something that will happen.

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So those are the sort of things

that, um, definitely are visible.

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Um, around that kind of population

of, you know, 40 up where, where

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a lot of changes starts to be,

you know, kind of sneak up on us.

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We may not see them, you know,

overnight, but one week or one day

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you just wake up and you're like,

Oh, well, I haven't seen that before.

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Or you know, like how

many of you are here now?

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So, um, so it's definitely

present and a lot of it is

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around, you know, that acceptance.

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So acceptance, there is a belief

change, um, that may need to be

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shifted, uh, or that may need to happen.

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There is work around visualization

or imagining it, you know, there's

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work around a lot of, you know, a

lot of the time we, we do start at

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basics, like around values, you know.

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What are some values?

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What's important to you?

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Um, how come is important to you?

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Where do you see yourself in, you

know, five, ten years or even, you

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know, we go further and like when

you're 70, how do you want to look?

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How do you want to move?

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What do you see yourself doing?

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I think those are some sort of

questions that we do explore.

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Um, within, um, that kind of mindful

aging coaching, you know, it does,

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can help with that body image change.

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It's a lot of work.

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It is something that, again, it's,

it's, um, you would know it too, you

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know, links so, so many different

beliefs and societal, as I said,

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expectations, but it is something that can

absolutely be a part of the discussion.

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And for some people it will talk about.

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It's

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Joseph Grech: about strengthening your

core, your real you, who's, you know, that

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kind of what's on the inside in a way.

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So, because that in a way can,

can stay, doesn't need to change.

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If you know what your values are, they

can be a bit more constant as I feel like

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Ags Galland: we, you know,

as I said, like It's such a

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fast, fast pace for many of us.

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You know, we kind of breeze

through, it's almost like our

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twenties, maybe early thirties.

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It's like research we've

been doing with our life.

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And then, you know, after

that the real game begins.

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And a lot of the times we just have

not maybe had time to think about it.

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You know, what do I really want?

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What do I like?

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What am I choosing?

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You know, why am I choosing this?

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Do I even like this?

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You know, those are some sort of questions

that we can get wrapped up, um, you

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know, again, as we grow older and maybe

we started to get more, you know, self

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awareness and realize certain things

around our behavior or our actions.

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And that can get confusing, right?

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This is the time where a lot of

people kind of like to do that soul

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searching and, and maybe work with

someone like, you know, yourself or

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myself to, to figure some stuff out.

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And I think it's very, it's

very normal and it's very

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natural just because of that.

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weird time of our life.

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It can

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Joseph Grech: also, I'm reflecting on

this, it can also feel that it's another

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choice, another thing that we have to do.

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So that's why I'm thinking about myself.

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Well, I might push it away a little bit.

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It's something else to think about.

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How do I want to be in five years time?

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What can I proactively

plan for my later years?

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It feels like it's one extra thing

on my to do list, but actually

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it's a really important thing.

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Part of that to do list.

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Yeah, the more that I kind of push

it away The the less I'm able to

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live authentically because I'm just

kind of on this Threadmill of life.

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I'm just kind of doing things again and

again over and over without mindfully

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noticing and making choices around them.

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So it feels like it's a

really important part of

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Ags Galland: it.

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Yeah, absolutely.

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And it can be, you know, a

lot of us are in denial, you

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know, like, Oh, I have time.

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Oh, I don't have to think about it yet.

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Or like, Oh, aging, I'm still young.

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I still got it.

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But we, I think a lot of us

do internally feel like, Hey,

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something's just not the same anymore.

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You know, the same tricks

don't do the same trick.

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And you, and I think you know, if we do

not spend enough time to maybe consider

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that or reflect on that, um, you know,

things are, I'm not saying like, Oh,

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things will just decline and start

to go downhill from there, but that's

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something that's slowly, slowly chip away.

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And when we talk about mental health

or, you know, physical health, even.

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I think there is this kind of concept

in the healthcare and, you know, within

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healthcare in general, that it's easier.

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Oh, I'm just going to treat

it when the time comes.

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I'm just going to treat

it versus I believe.

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And I really kind of like the concept

of prevention a little bit more, you

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know, instead of treating it when

probably it's might be too late or

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might be really hard or might be really

expensive or whatever the reason is,

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what are some things that I may do?

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Yeah.

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They're not going to cost me as in

like money, or they're not going

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to cost me a lot of time or energy.

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They're just little things that I can

maybe try to start to incorporate now

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to prevent any of that going forward.

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And I think that's a way more

powerful way to look at it.

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In terms of our years ahead,

you know, it all kind of links

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up to what I'm doing today.

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It will have some sort of impact

on what we're doing, you know,

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in a year or five years time.

425

Um, and how we feel then as well.

426

Joseph Grech: And also sometimes, because

we're thinking about this from, uh, as

427

kind of not noticing these things, but it

could be that we don't notice them because

428

we're so engrossed into what we of, Um,

creatively, if we really enjoy something,

429

if we're passionate about something,

we tend to work really hard towards it.

430

And we might not notice that

our body is telling us to slow

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down a little bit, because we're

enjoying the doing quite a lot.

432

But actually being mindful and saying,

yeah, I love doing all of this.

433

Stuff, but also let's listen to

what my body's telling me around.

434

Exactly.

435

Yeah.

436

How it feels, what it needs.

437

Mm-hmm.

438

How it needs to be nourished as well.

439

Mm-hmm.

440

Ags Galland: Exactly.

441

And that comes with practice, right?

442

Not everyone is, um, has that skill yet.

443

Mm-hmm.

444

. Um, it's something that we just need

to learn to practice, to be able to

445

pause and ask ourselves those questions.

446

And you know, what, is it good for me now?

447

Yeah.

448

I know that something was good for

me a year ago or five years ago.

449

Is it still the case?

450

Like, how does it make me feel now?

451

And just be able to, you know, re

evaluate and see where you're at today.

452

You may not be in the same place and

you might be in a better or worse,

453

like, doesn't matter, but it's just

that that those little differences,

454

as you say, paying attention to it.

455

I think that's really what, where it's at.

456

Yeah.

457

Yeah.

458

Joseph Grech: So Ax, we're, uh, we're

getting close to the end of our podcast.

459

I, of course, want to thank you for

being here, but also before we do,

460

I'm going to sneak in one last...

461

Next question.

462

I know that a lot of our viewers

will be interested in this topic,

463

so I'm just wondering if there's

individuals who might want to

464

develop themselves further on this.

465

Either, whether they're new coaches,

whether they're interested in nutrition.

466

Mm-hmm.

467

, are there any tips that you

might share, perhaps that

468

have helped you, that can help

469

Ags Galland: someone else?

470

Maybe let's give it a

three or four quick tips.

471

Mm-hmm.

472

. Mm-hmm.

473

. Um, and I feel like the one

that I always love is, you know,

474

knowledge, knowledge is power and,

and, And let's not be afraid of it.

475

I think, again, going back to that denial

and, you know, resistance about, Oh,

476

knowing and do I want to know how, what

to do and that I'm aging, et cetera.

477

Let's, that's going to happen.

478

Right.

479

So how can I then empower myself

to know once I know I can make

480

better choices and that's just.

481

you know, with everything in life.

482

So I love, I love that as a concept.

483

In terms of the resources, kind of more

into like people to look into or, um,

484

some, you know, books or et cetera,

there are a couple of, I mean, there

485

are so, once you dig into this area,

there is actually, it's a lot going on.

486

And I, you know, my master's was,

was very obviously academic and

487

science based and evidence based.

488

We, um, you know, we've

gone through a lot of.

489

different, you know, research

papers and studies and people.

490

So there was actually, um, quite a

huge area, um, in science currently

491

in research that looks into healthy

aging and, you know, from, um, kind

492

of genetic and epigenetic side.

493

So that's something that people

may want to explore Keen, maybe

494

to, to look into that physical

side of aspect of aging in general.

495

I think there was one that I

particularly always go to doctor.

496

It's a medical doctor.

497

He's based in the U S and he

has a podcast called the drive.

498

Um, and he is huge on, you know,

healthy aging and he's very.

499

kind of into the whole idea of like, how

can I even be better when I'm 70 than now

500

that I'm, I think he's around 50 or so.

501

Um, and he had a book out recently as

well, um, that is full of beautiful,

502

um, you know, tips, not only on like

physical health, but mental health

503

and, and stress resilience, et cetera.

504

So that's, I feel like all of those

concepts really add into to that

505

mindful aging and help people to.

506

be more, you know, in

tune with their body.

507

And as we said, start to like become more

aware and start to make maybe different

508

choices if they decide to do that.

509

Yeah.

510

I think those are probably, I

mean, there's heaps of books for

511

women that I could recommend.

512

Um, if you want, I'm

happy to send you a list.

513

We can add them to show notes.

514

you know, kind of around midlife,

et cetera, that are insightful.

515

And again, very important

for that knowledge piece and

516

knowing what's happening or

what's going to happen for us.

517

I think that's already, uh, you

know, we can make choices from

518

there and that's very empowering.

519

Joseph Grech: Brilliant.

520

We'll add them to the notes as well.

521

And I'm sure.

522

Uh, we'll add your contact details.

523

So if anyone wants to reach out, um,

and have a chat with you directly

524

they can as well Thank you for

spending a bit of time with me.

525

I know that our viewers would Have got

a lot out of our conversation today It's

526

a question that we get asked quite a

lot about supporting people as we age.

527

Um true life wonderful and And,

um, hopefully I get to see you

528

on the podcast very soon as

529

Ags Galland: well.

530

Absolutely.

531

Thanks for having me.

532

It was lovely to talk about it.

533

Always keen to do that.

534

So, yeah, thank you for all

listening and being interested in it.

535

Take care.

536

Take care.

537

Bye.