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© 2026 Behind the Bluff
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Uncover best practices to participate in life on your terms. Every week, hosts Jeff Ford and Kendra Till guide listeners with short conversations on trending wellness topics and share interviews with passionate wellness professionals, our private club leaders, and additional subject matter experts offering valuable tips. Each episode conclusion includes Healthy Momentum, five minutes of inspiration to help you reflect and live differently. Subscribe now and discover the keys to living your greatest active lifestyle.
103 Episodes
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We explore how functional breathing—light, slow, deep nasal breaths at rest—improves energy, stability, sleep, and confidence, and how simple breath training supports aging well. Tiger Bye shares research-backed tools that translate from the gym to daily life and help turn reactivity into choice. • Defining functional breathing versus breath work • Why nasal breathing conserves energy and calms the nervous system • Diaphragm recruitment for spinal stability and movement confidence • VO2 max,...
We unpack the 2026 Federal Nutrition Guidelines with registered dietitian Lindsay Ford, translating the new visual into practical steps for energy, health, and performance. We focus on protein needs, carb quality, and habits that make consistency possible. • history from pyramid to MyPlate to the new visual • what actually changed and what stayed the same • who the guidelines are for and how schools apply them • dairy shifts and the missing clarity on alcohol and sugar • updated protein targ...
A course without houses. A round that rewards silence. Anson Point at Palmetto Bluff opens a new chapter for our golf community, and we sat down with Director of Golf Operations James Swift to unpack the vision, the craft, and the calm behind it. From the first sketch with Coore & Crenshaw to opening-day jitters, James shares what it took to build a walkable course where the land leads and players can finally slow down. We talk through the details that make Anson Point different: a par 7...
We map a clear path from buzz to behavior by breaking down VO2 max, why it predicts longevity and health span, and how to train it with a smart blend of cardio and conditioning. We share simple tests, practical workouts, and a mindset for sustainable gains across the year. • the four-corner plan for fitness, nutrition, mindfulness, recreation • why VO2 max correlates with resilience and mortality risk • cardio as base, conditioning as ceiling • what a stronger heart means physiologically • l...
The final week of the year loves to shout. Goals, audits, fixes, and a rush to reinvent by midnight crowd out the simplest move: pause. We wanted a different doorway into 2026, so we slow everything down and make space for presence over pressure. Together with guest teacher Jess Hooper, we explore how reflection can be honest without being harsh and how a quieter threshold can set a steadier tone for the year ahead. We start by naming the common trap of year-end self-judgment—the impulse to ...
We offer a gentle meditation to soften the holiday swirl and reframe momentum as something built on rest, presence and honest attention. Simple cues help you return to your body, ask what you truly need and carry steadiness into the rest of your day. • holiday pressure, expectations and emotional mix • rest as a driver of sustainable momentum • breath as receive and release rhythm • sensory grounding to interrupt rumination • hand-to-heart anchor and self-trust • asking what you truly need w...
We trace the rush of a full season and offer a gentle way back to presence with a guided meditation from Jess Hooper. Listeners move from breath and body awareness into a riverside visualization that restores steadiness beneath the surface noise. • naming the weight and wonder of busy seasons • permission to reconnect without waiting for life to slow • arrival through breath, grounding, and body awareness • compassionate body scan with no fixing or judgment • visualization at the May River t...
The holidays can feel like a sprint with no finish line, but they don’t have to drain your well. We unpack six practical gifts you can give yourself—presence, recovery, connection, boundaries, nourishing fuel, and compassion—to help you slow down without losing the joy that makes this season meaningful. Through personal stories, gentle prompts, and simple routines, we show how to trade frantic schedules for intentional pauses, late nights for sleep that restores, and endless small talk for on...
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, ...
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 ...
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 comp...
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...
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...
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 an...
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 • fasci...
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...
We head to the Palmetto Bluff farm to meet six chicken breeds, explore egg colors and care, and share how a small coop can reconnect families to slower, more intentional living. We close with a reflection on energy, time, and giving with purpose. • why a real farm needs chickens • coop origins in early 2023 and raising chicks • six breeds overview and unique egg colors • temperament differences and memorable names • free-range attempt, predators, and lessons learned • plans to expand the run...
We explore what it means to “listen to your body” and why simple, sensory practices can calm your nervous system while keeping your drive intact. Lindsay Thomas shares practical breathwork, fluid movement, and micro-pauses that help you step out of the momentum tunnel and choose presence. • the momentum tunnel and why we live in our heads • how to shift from thinking about breath to feeling breath • five‑minute rituals that downregulate stress • shoulder rolls, fluidity, and letting your bod...
Recovery and performance optimization doesn't require fancy equipment or complicated routines – sometimes it's as simple as strategically applying heat, cold, and light to your body. We explore the science behind three powerful recovery modalities offered at Restore Hyper Wellness with franchise owner Josh Lieberman. • Infrared saunas heat from inside-out, penetrating deeper than traditional saunas for more efficient detoxification • Regular sauna use (30-45 minutes, 2-3 times weekly) improv...
Carlos Pinel, head pro of racket sports at Wilson Lawn and Racket Club, shares his journey from Brazil to Palmetto Bluff and reveals strategies for playing tennis for decades while staying injury-free. • Originally from Brazil, Carlos discovered tennis at a free clinic and fell in love with the sport immediately • Made the journey to the US on a tennis scholarship without speaking English • Found his passion in coaching after brief experience with professional tournaments • Works to create g...
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