What if the most powerful medicine for healthy aging isn't found in a prescription bottle, but in the way you move every day?

In this insightful episode of Wellness Reimagined, movement specialist and healthy aging advocate Karl Sterling explains why movement is about far more than fitness. It's one of the most effective ways to protect your brain, maintain independence, and improve your quality of life as you age.

Drawing from years of coaching people of all ages, including individuals living with Parkinson's disease, Karl explores the hidden dangers of a sedentary lifestyle, the importance of preserving muscle mass, and why exercise should be viewed as preventive healthcare rather than simply a way to stay in shape.

The conversation also dives into neuroplasticity, cognitive health, fall prevention, and the simple daily habits that help us remain strong, mobile, and mentally sharp throughout life.

Whether you're in your 20s or your 70s, this episode is a reminder that the choices you make today shape the freedom you'll experience tomorrow.

About the Guest:

Karl Sterling is a movement specialist, Parkinson's exercise coach, author, and founder of Karl Sterling Health. He specializes in helping people improve movement quality, reduce fall risk, support brain health, and maintain independence through functional exercise and healthy aging strategies. Karl is also the host of The Parkinson's Experience Podcast, where he interviews leading experts in neuroscience, movement, and longevity.

What You'll Learn:

• Why movement quality matters more than simply exercising more
• How exercise supports brain health and neuroplasticity
• The connection between muscle strength and longevity
• Why falls become one of the biggest health risks as we age
• How inactivity quietly accelerates physical decline
• The importance of resistance training for healthy aging
• Why exercise is considered medicine for the brain
• Practical habits to help you stay mobile and independent for life

Key Takeaways:

• Movement is one of the most powerful forms of preventive medicine.
• Strong muscles help protect both mobility and independence.
• Brain health improves when the body stays active.
• Aging well begins decades before old age.
• Small, consistent daily movement creates lifelong benefits.
• Exercise supports both physical and cognitive resilience.
• Independence is built through healthy daily habits.
• The best time to start taking care of your body is today.

Chapters:

00:00 Introduction

02:30 Why movement quality matters

07:00 The hidden dangers of inactivity

12:00 Exercise and brain health

17:00 Preventing falls and preserving independence

22:00 Parkinson's disease and movement therapy

27:00 Healthy aging through functional exercise

31:00 Daily habits that support longevity

35:00 Final advice for lifelong wellness

Guest Resources:

Website

Podcast:

The Parkinson's Experience Podcast

Connect with Karl:

• Brain & Bones®
• Instagram
• Parkinson's movement coaching
• Healthy aging resources
• Functional movement education

Memorable Quote

"There is no neutral. You're either moving toward better health or slowly moving away from it."

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00:00:08 Niharika: Hey, listeners, welcome back. We talk about wellness like it's something we think our way into, something we strategize and optimize and track on apps, you know? But what if the body already knows? Yeah. What if the conversation we need to have isn't with our minds at all, but with the systems that move us, balance us, and keeps us upright in a world that rarely stands still. Today we are exploring a different entry point into feeling well, one that starts not with what we believe, but with how we move.

00:00:52 Niharika: you are listening to Wellness Reimagined, a space where we question the scripts we have inherited about health and ask what actually works. When we stop performing wellness and start actually living it. Today's guest is called Sterling and we are going to talk about something most of us forget and how to pay attention to the intelligence of movement itself. Welcome, Carl. It's so great to have you here.

00:01:24 Karl Sterling: Thank you. Nice to meet you. And thanks for having me.

00:01:28 Niharika: Yeah. So, Carl, to start with, a lot of people hear phrase movement quality and immediately think about going to the gym harder or, you know, perfecting their yoga form. What's the biggest misconception people carry when it comes to how they move through the world?

00:01:52 Karl Sterling: Yeah, that's a good question. I worked in a regular gym for, I don't know, maybe three years total. Uh, when I first started doing, you know, personal training, uh, which is back in, I think two thousand and eight. And, uh, it was, it was okay because I was helping people mostly with weight loss. They were trying to lower their body fat, get rid of the belly, get rid of the whatever, build muscle, be stronger. But as I was going through, let's say my continuing training because I was, I've, I'm always learning like every day I want to learn things, uh, about life, but also about movement, about the brain and the nervous systems. Very early into my training career, I realized that a lot of the things that people are doing at the gyms, it's not that it's bad. It's usually not anything bad. But does what they do actually apply to moving better? The answer is maybe so and probably so a little bit. But are there other things we can do to help them move even better? And that answer is absolutely yes. So really what started me diving, going down that road of functional movement, if you will. And then the whole thing about getting older, I mean, I'm sixty five, right? So when I'm like forty eight, forty nine, I wasn't really thinking about being sixty five yet. Um, but I was, I think around age fifty. So when I started my own podcast because college, I went back to school for nutrition and that just wasn't cutting it for me. It wasn't what I wanted. Um, and the continuing courses I would do for extra qualifications and credentials were okay, but I thought, if I can learn from some of the leading experts in the world, um, those might be my best inputs. So I started the podcast and I started inviting people to be guests. So this is like, you know, fourteen, fifteen years ago and now we're at three hundred and fifty something episodes.

00:04:24 Niharika: Wow.

00:04:25 Karl Sterling: And I've been very lucky because this is where my career really started to take a path towards a specific focus of moving better through the lifetime, because a lot of these people were already well into their careers, and they were the experts on helping elderly build or maintain quality movement to reduce fall risk and falls and fractures. You know, all those things, you know, fall down when you're eighty years old. Break a hip or femur. It can be really devastating. So hopefully we're not cut off here. But I am here. Okay. Did you miss anything I said? I'm not sure.

00:05:15 Niharika: No no no.

00:05:16 Karl Sterling: Okay. Okay, great. So, you know, when we look at this, it really illustrated the importance of we need to start when we're younger. But when I was younger, I wasn't thinking about being older, but I should have been thinking about getting older. So my advice to people younger than me, forties, thirties, 20s is take care of yourself now, because it really matters later. It matters more than you can possibly imagine. So, um, that didn't really answer your question. I think that the Misconception of regular gym training isn't even a misconception. It's more like, have you thought about if you fall down forty years from now, will you be able to get up off the floor? You want to be able to. So we teach people things like that. Pretty well know how to get up off the floor. So, um, I'm looking at as a functional movement is the focus of what I do.

00:06:37 Niharika: It makes sense because of course we do think about future, but not through our body. But we.

00:06:54 Karl Sterling: Yes. Yeah.

00:06:56 Niharika: So of course, yes, it makes so much sense because we all think about our body, our future. What is it going to be in in a matters of wealth or family and all. But we rarely think about our body and our health, like, how are we going to run? And when we are forty years of age and forty years after? Yeah, it makes so much sense. Yes. It's such an important distinction because we spend so much time adding more movement without, you know, ever asking if the movement we are already doing is actually serving us. It's like we are shouting louder instead of, you know, learning to listen. Yeah. It makes so much.

00:07:42 Karl Sterling: Yeah. Yeah, exactly. And it's, I mean, I can go down whatever path of conversation you want because I have a lot to say about it. Yes, but I'll let you lead the pathway.

00:07:57 Niharika: Yeah. Looking forward, when you work with someone and you start to see where the movement has gone off track, what are the deeper patterns you notice? What's really happening under the surface when the body stops moving the way it's designed to.

00:08:16 Karl Sterling: Uh, that's a good question. Nobody's ever asked me that before, so thanks for asking because here's what I see. This is generally speaking. Okay, so this is, let's say probably a majority of people I work with, but certainly not everybody, they're reasonably healthy. Maybe their blood work is fine. There are no major health crisis or diagnosis. Hopefully. And they're fine, except maybe they're retired or not, but they. Whatever the case is, you. Slowed down. They have slowed down. They have slowed down to the point where they're doing enough, less movement, enough, less activity to make a difference in muscle mass and cardiovascular health, heart health, and even brain health. So it's a gradual thing, though. Okay. Because before you're not going to be thinking about if you don't move today, you just lay on the couch all day. Just today. You're going to be fine tomorrow. You don't have to worry about it. You took one day off. That's not wrong. It's not going to kill you. It's when you have most days that you don't do that. If it's like most of the time, you're not moving. Most of the time you're sitting. Maybe you're not even thinking that much or challenging yourself cognitively. Your memory wise, you won't feel pain associated with decline usually. But if you could feel pain, my guess, and I wish we did really, because, you know, I don't want to have pain, but if there was pain, like a penalty associated with sitting on a couch all day and just being sedentary, we would not have as much of a health crisis, obesity crisis, type two diabetes, brain problems, heart problems, Alzheimer's, dementia, all kinds of other issues. We would not have as much of these, um, diagnoses in the world as we do Because nobody wants to have the pain. So they would not endure the pain and they would get moving. But the human body doesn't work like that. It's a slow, slow, slow decline. Slow. And then one day something happens. Maybe that one day you have lost quite a bit of muscle mass. So you're in sarcopenia, which means you basically, let's just put it like you don't have sufficient muscle mass to keep you upright and stabilized to the point where you won't fall. I mean, anybody could fall at any time for some reason. I mean, if, if somebody if a car comes over and runs you over, you're going down. Doesn't matter how healthy your fit you are, you're going down because you won't beat the car. But if you're stepping your trip or somebody knocks into you and you get a little bit unstable or you step off a curb. You didn't see I did that the other day, but I stayed upright. I didn't see it. I was looking up, set it down. And um, we want to have the muscle mass to keep us upright, the reaction time to respond fast enough to keep us upright, because that's the brain and nervous system's job is to protect us and keep us safe and alive. So these declines are slow. And then once it finally happens, what you have that fall, you bash your head, you get a concussion, God forbid. Or you break a hip or a femur. Or if you're age sixty five and up, we break a hip or femur. Your odds are already stacked way against you and even recovering at all completely. Because depending upon the research that you look at, I mean, twenty to thirty percent of those people are dead within a year from complications from a fall. Oh it's horrible. Yeah, yeah, the research is out. It's crazy. So you don't want to get dead? Probably. Right. So you want to get stay alive. So thinking about our I, I implore people, including myself and going through a little thing right now. In fact, today I'm going I'm going hiking. I'm going to climb these hills and I'm going to work a good couple hours because I've neglected myself for days in a row now, mostly because of stress and anxiety and so much work. But I had to read my own book to tell myself to get my butt off the chair and get moving and make make time for me. Because otherwise, you know, I might be worthless down the road if I continue this path. So I have to practice what I preach. Yeah. Um, I implore people to look at are the daily habits I currently am engaged in going to get me a healthier future, a future of longevity, a future of a long health span in my lifespan, or should I make some changes? Yeah.

00:14:11 Niharika: Thanks so much. Yeah. And do you find this pattern are just physical or are they tied to something else, something emotional or even relational?

00:14:29 Karl Sterling: Uh, yeah. Yeah. Well it's okay. I'm going to use like a person living with Parkinson's as an example. Um. The latest research shows that eighty seven percent of people who live with Parkinson's are experiencing Parkinson's, but not because of genetics, because of exposure, long term exposure to toxins of some type, whether you're eating it, you know, if there's pesticides on your vegetables or in your vegetables or, you know, whatever your meats, whatever, um, thirteen percent are genetic, according to Ray Dorsey. Doctor Dorsey is a neurologist who wrote a great book called The Parkinson's Plan.

00:15:18 Niharika: Oh.

00:15:18 Karl Sterling: Uh, I've had him on my show twice. Really interesting guy. So. That that's just one set of numbers. Okay. So, you know, you you get diagnosed with Parkinson's. Some people are affected. Everyone's affected uniquely differently with this. But one thing we find is that the number one nonmotor symptom of Parkinson's is depression. Statistically, the number two is anxiety. Now, this could go along with regular, you know, just society in general as we age where we're not moving as well. Uh, and a lot of times if we don't move as well, we don't think as well because like John Ratey of Harvard says, and there's another guest I had part of the body that benefits most from movement and exercise of any kind is the brain. And we'll get to that in a minute. Yeah. So if we start to move less bad grammar, less good, we don't move as well. This can affect our brain and our brain performance. It certainly is going to affect our body and we may become. There's a cycle of maybe developing the fear of falling. So now you might go out less. Maybe you're engaging less with other humans. And if you like to socialize. And this is another thing too, is more socialization is good for our health and our longevity. So as we age, if we like to have friends and spend time with people, do it. Find a way because this will help. This helps us to live longer and better. It's human connection. Human connection. For those who like it, you're hanging out with somebody you like. It creates neurotrophic growth factors in your brain that actually help preserve brain good, better brain health. So and so does exercise. I mean, exercise will produce neuroprotective hormones that. Protect brain cells longevity, structure, functionality, and integrity. So you have a healthier brain for longer. But I think it it ends up being a cycle of you move a little less, uh, optimal. So you go out less, you socialize less. Maybe you're getting sad now because you feel withdrawn, and then you tend to shut yourself in. The cycle goes like this down. Yeah, we see it all the time.

00:18:16 Niharika: It's never ending. Yeah. It goes on like that. You know, you're decreasing decreasing, decreasing. I feel like. Yeah. Um, there's something humbling around about realizing that body doesn't lie. It holds the truth of how we've been living, what we've been avoiding, what we have been compensating for, sometimes long before we are willing to admit it ourselves, even.

00:18:55 Karl Sterling: For your you know, first of all, I really like talking with you. Um, plus, you have a great smile. So. But you have, uh. I could feel the passion and compassion in your heart because nobody asked that question to me. Ever. Um, yes, the body will reveal the truth and there's kind of no way around that. Um, you know, I was a heavy drinker for a long time. Alcohol. And then I stopped. So I'm sure at some point, Uh, well, I don't want to live into an expectation that's negative. If something was to come up and arise from, you know, maybe damage down the road, I don't know. Who knows? Um, but I also take preventative measures to fight back against any damage that might have occurred that would show up someday, like dementia. Because, you know, the best way to, um, put off dementia is exercise resistance training and cardio. Those are the two best things. And it all has to do with blood and oxygen to the brain. And when you oxygenate the brain, you get more blood to the brain. It creates neuroprotective growth hormones, brain derived neurotrophic factor. This is published everywhere. The leading experts in the world the actual legit, bonafide, trusted, most knowledgeable experts have proven this, and there's no argument that is the best medicine. In fact, in my new book, there is a chapter called Exercise as Medicine written by, uh, I wrote most of this book, but I did have some experts contribute. Doctor Mayela Rodriguez Violante, who's a premier neurologist in Mexico City who I work with, um, long distance. And then she refers patients to my clinics in Mexico. I have two in Mexico, and then I have many more opening because I love that country. So, um, I also want to come to India. I've been all over the world, but I've not been there yet. I really want to get there. So, uh, she wrote a chapter about exercise as medicine and she talks about. That's the number one medicine for putting off dementia and all kinds of other health problems and especially brain problems. Yeah.

00:21:46 Niharika: Your shirt comes in. Yeah. I you you will really enjoy it because it is very deep rooted, especially in movement and all. And coming to what you said, it is a really simple sentence. Exercise is medicine, but it is really powerful. Once we get into, you know, digging deeper and deeper, you will realize it's so powerful. It's so life changing.

00:22:16 Karl Sterling: Yeah, I have a lot of friends in India. Calcutta, New Delhi.

00:22:22 Niharika: Oh.

00:22:24 Karl Sterling: Goa. Goa down on the southeast.

00:22:27 Speaker 3: So yeah, yeah.

00:22:30 Karl Sterling: Yeah, I'll get there one of these days.

00:22:34 Niharika: No, it's something we do in India. So it is our yoga. Yeah. So yeah, it is, you know, that ancestral thing, thing that have been getting into. We have so much of historical books and all.

00:22:52 Speaker 3: But yeah.

00:22:54 Niharika: And yeah, again, it became a tradition. Mostly people neglect just like, well.

00:23:03 Karl Sterling: Plus your culture is rich with history. Whereas in the United States, we just celebrated two hundred and fifty years as a country four days ago. We are like babies and our, our culture, we don't have that. I mean, there are pockets of culture, but most of them are from other countries. So we have the, you know, the I say this just not in any type of discriminatory way. It's just we have the Italian section on top. But the Polish section found the people from Thailand to Vietnamese name and a lot of the Nigeria, Nigeria. Um it's great. Um an area of people from Pakistan and India and, but their little pockets, it's not like going when I go to Mexico, I'm getting thousands of years of culture. It's one of the things I love. And so, um, uh, closest I've been to you is Dubai. And when I went to Dubai, I saw old Dubai culture and it was beautiful, you know, to experience that. And so you, you, your culture has been at the yoga for thousands of years. I mean, this is a deep, deep rooted tradition, a modality that is proven to help people. Proven. Now, not everyone likes yoga. But I say just find something you do like to do that you will do and then do it. Because doing some things can be way better than doing nothing. The worst thing you can do is nothing. Because there's a misconception that if I'm just sitting still, at least I'm in neutral. There's no such there's no such thing as neutral. If you're sitting still, laying on the couch, you're actually going backwards. Because the less our body only responds to demand. Um, and I probably need to go soon. I'd really like to talk with you longer, but I have to go soon. The the main point I'd really like to say is that. We don't grow if we don't place demand upon ourselves. Our muscles don't get bigger if we lay on the couch. They get stronger and bigger if we exercise them. Our heart, our lungs, our brain they don't get stronger and healthier if we're sleeping all the time and we're laying down. If we're not changing or challenging our brains with different things. Our body only responds to demand. So we must, if I if you don't mind, we must put demand on our brains and on our body. Let's talk about muscles. We need to have strong muscles to stay moving well throughout the lifetime. Keep us out of fall risk because muscles are connected to bones and if we have less muscle, we probably there's a good chance we'll get into osteopenia, osteoporosis, brittle bones, less muscle, higher fall risk, higher fall risk, higher fracture risk, higher fracture. Higher mortality rate. Unnecessary. But it happens every day. So sitting still, if you don't challenge your brain, the circuits that you have used to do things, um, you'd always be learning. Be curious. Read a book, read a novel, anything. Play games, talk with people. Interact. Cause yourself to think. It's the only way that we've got a place. Demand on the brain. Because no demand equals no progress. Which actually means sedentary equals decline. That means backwards. So you're either moving forwards or you're moving backwards. There is no neutral.

00:27:38 Niharika: I think it's most generous things we can do for ourselves. Admitting that we need a mirror. Sometimes what we are doing, what actually is going on. Yeah. They that there are patterns. We are too close to our own experience to notice. But it's not weakness. It's it's about having more clarity about what you're going to do or what are you doing? What, what is it causing? Yeah, yeah. So let's say you're seeing some. Let's say someone starts this work and things begin to shift. They feel more connected, more fluid. But then life happens. You know, stress returns, old habits creep back in. How do you help people sustain this kind of change over time, especially when setbacks are inevitable?

00:28:34 Karl Sterling: Uh, well. When I'm teaching groups of people, um, it's different than I'm when I'm working with somebody one on one, the one on ones, they have skin in the game because they're spending money to be here with me and I don't deal with insurance, so it's out of pocket. Um, I can't deal with insurance. I'm a personal trainer. I'm not a physical therapist. I'm not in the medical world. But. When I'm one on one with somebody, and usually the people who are willing to spend the money to come in, they're willing to listen and, uh, take the advice and move forward and put in the effort. Not everybody, but some people think I'm going to do it for him. I still haven't figured that out yet. They have to do the work, but most people will do it. And when they start to move better, think better, feel better. Um, they get more engaged because they regain abilities that they had lost, and they find hope and empowerment in that. And they believe in themselves. And then they become a lot of times they become unstoppable. So I don't really have to talk to them about anything. But what I do try to implore, especially when I'm with in groups of people, is think of where you're at now. How are you doing? How this sounds really bad. How close are you to, uh, needing a cane, a walker or wheelchair? I mean, I'm serious. Are you getting to a point where you can't get out of a chair, or you need help getting out of a chair? Because if you're there, you need help. You got to start exercising right now. So maybe you're not there, but you notice because through the through the lifetime, we are going to lose muscle. I mean, I'm sixty five. I know I have to lift heavier, I have to lift. I have to put in more effort now to maintain my muscle mass. The older you get, the harder it is. So you want to build and maintain and have your best baseline numbers every decade. In my sixties and my seventies, I got to go into my seventies with the best baseline. I can do so in my eighties too, because the spiral downward is faster when you get older from inactivity and the work it takes to keep yourself moving well, becomes more, more. That's not to discourage people. It's to say sooner is better. Now is the best time. Twenty years ago is the best time to start taking care of yourself or decades. Second best time is now. I mean, I have I have people in their nineties who come here who are just getting started with an exercise program. A new gentleman just started. He's ninety five, but he's been moving all his life. He just wants to make sure he knows things to do to keep him moving well and not fall down. That's he's like a walking, breathing example of a life well lived is at least health wise. He inspires me. So does the ninety three year old who comes in here with Parkinson's. He's a beast. He never falls down, but he puts in the work because he knows as soon as he stops. And he doesn't want that. So you've got to look at the future version of yourself and think of if I'm not taking my care of myself for me, do I want to be a burden to somebody else? Well, I'll tell you, that's the thing. That's the thing that gets me. I saw my dad. I saw him go downhill in a nursing home. Mom was a different thing. She passed very quickly. We miss her terribly. But she moved right up to six days before she died. His hers was all cancer related, but she was still moving and positive and mentally sharp because she challenged herself every day with her brain. But I do it partly for me, but I do it so that my loved ones don't have to be schlepping me out of a chair or pulling me out of bed in twenty years. I don't want them to go through that. Nobody wants to be a caregiver giving that kind of care when they get old or ever. And when I'm on my deathbed, if I have the opportunity to look back and know I'm going to die and say, I should have and I could have, but I, I didn't, uh, no, I'm not. I'm not going there, man. I've refused to have those regrets in the life that I can't live over.

00:33:45 Niharika: That's such a realistic advice, I would say.

00:33:48 Speaker 3: Yeah.

00:33:50 Niharika: You just have to make sure you're calling. Life is not motivation, you know, you just have to find the purpose which works for you. Obviously, you have to find them. You just have to work on that purpose, not for the motivation, not because motivation may come today and go with your in your body.

00:34:10 Karl Sterling: Oh my God, you're so right about that. Yeah, I could be motivated now and then in twenty minutes, I want to take a nap. Seriously? Yeah, I'm very much like this, but I know this and I can deal with it. So I also know that if I get moving, if I just get started in two, I'd say between two and five minutes in, I get the energy to keep exercising. I just have to start. That's it.

00:34:38 Speaker 3: Yeah.

00:34:38 Karl Sterling: Because I never feel like exercising ever. But I have to because I used to be three hundred pounds. Now I'm two hundred and eleven. I don't want to go back to that big belly and being obese. I won't do it. No way.

00:34:57 Speaker 3: Yes.

00:34:58 Niharika: Expedition purpose driven discipline or motivation? Yeah. You're such an inspiration. You're so grateful for joining us. You are such an inspiration. Thank you so much for sharing.

00:35:12 Karl Sterling: You're a wonderful host. I was so glad I met you. I you have a I say this with respect and just transparency. You have really, really beautiful, wonderful energy about you. Your eyes say everything and your smile says it too. And I can tell I'm no psychic or anything, but it. You care about people and you. You're here on a mission to help people somehow. And I admire you for who you are. So I've really enjoyed talking with you. Thank you.

00:35:46 Niharika: Thank you so much for listeners. Just remember the body remembers what we have forgotten. Your name is. But your body never. That wellness isn't something we achieve. It's something we know we return to again and again with each breath and step. Carl, thank you so much for being here today. And to everyone listening, I hope this conversation leaves you with a little more curiosity about what your body might actually be trying to tell you. Maybe today, just slow down and notice. Thank you so much for joining us today. It's so great to have you here. Yes.

00:36:36 Karl Sterling: Brain body bones dot com. Brain body bones dot com. Thank you. Thanks a million. It's really great to meet you. Let's stay in touch.

00:36:46 Niharika: Sure, sure I will.

00:36:49 Karl Sterling: Bye bye. Bye bye.