Top 10 Tips for Improving Strength and Flexibility After 50

 This article was originally posted on my website, Renoome

June 12, 2025

So I'm getting ready to take Jonathan out for a bike ride.  For those of you who haven's seen our regular outings, you can checkout my CostOfAutism Youtube Channel.  Aging brings a wealth of wisdom, life experience, and, unfortunately, some physical challenges. However, the journey towards enhancing your strength and flexibility after 50 can be both rewarding and enjoyable. With the right strategies, you can cultivate a more robust and flexible body that supports a vibrant and active lifestyle. Here's our top ten tips to help you on this path.

1. Embrace a Regular Stretching Routine

Regular stretching is crucial to maintaining and improving flexibility. Incorporate exercises like yoga and Pilates, which focus on flexibility, balance, and core strength. Commit to a daily routine to see gradual improvements over time.

2. Strength Training

Incorporate strength-training exercises into your weekly routine. Utilize weights, resistance bands, or body-weight exercises to build muscle mass. This not only enhances strength but also protects joints and improves bone density.

3. Nutrition Matters

Your diet plays a significant role in strength and flexibility. Ensure you're getting enough protein and calcium, vital for muscle and bone health. Consider adding supplements like Black Maca Supplement.  This one REALLY helps me keep up my energy and it helps promotes power and muscle growth to boot!

4. Adequate Hydration

Staying hydrated is essential for joint health and overall bodily functions. Dehydration can lead to stiff muscles and less flexibility, so drink plenty of water throughout the day.

5. Mind Your Posture

Good posture can prevent unnecessary strain on your body. Engage in exercises that improve posture and alignment, such as Tai Chi or mindful walking, to enhance balance and flexibility.

6. Prioritize Rest and Recovery

Rest is as important as exercise itself. Adapt your routine to include adequate rest days, allowing your muscles to recover and grow stronger. Listen to your body for signs of fatigue or overtraining.

7. Consider Joint Supplements

These workouts KILL my knees.  The reality that here in the USA, we really don't eat the kinds of foods that helps to keep our joints in top shape. Products like Turmeric 2360 Mg with Garlic Curcumin Black Pepper are a God send in keeping down that inflammation.  Just remember to take an Epsom Salt bath afterwards to keep those joints flexible.

8. Connect with a Professional

Working with a fitness professional or physical therapist can offer personalized advice and proper technique guidance to avoid injuries and improve results.

9. Stay Consistent

Consistency is key. Create a realistic schedule you can adhere to, ensuring a balanced approach to strength and flexibility training.

10. Celebrate Progress

Celebrate small milestones and progress along your fitness journey. Tracking improvements can motivate you to continue and recognize the hard work you've put into yourself.

Taking initiative to improve your strength and flexibility after 50 can significantly enhance your quality of life. Start with these tips, and remember that each step forward is a victory. For more tips and health products, visit our Men's collection at Renoome.

10 Secrets to Achieving a Great Night's Sleep

This blog was originally posted at my Renoome Blog

June 11, 2025

A good night's sleep is crucial for your physical and mental well-being. With the fast-paced lives we lead, getting quality sleep might seem like a luxury. However, sleep is essential for staying productive and healthy. If tossing and turning is your routine, fret not! Here are 10 secrets to help you achieve a great night's sleep.

1. Set a Consistent Sleep Schedule

Your body has a natural sleep-wake cycle, also known as the circadian rhythm. Going to bed and waking up at the same time each day helps regulate this cycle and improves the quality of your sleep.

2. Create a Relaxing Bedtime Routine

Engage in calming activities such as reading or taking a warm bath before bed. Building a nightly routine signals your body that it’s time to wind down, promoting relaxation and inducing sleep.

3. Watch What You Eat and Drink

Avoid heavy meals, caffeine, and alcohol before bed as they can disrupt your sleep. Opt for a light snack if needed, such as a banana or a handful of almonds.

4. Improve Your Sleep Environment

Ensure your bedroom is conducive to sleep: keep it cool, dark, and quiet. Investing in a comfortable mattress and pillows can make all the difference.

5. Optimize Daytime Habits

Expose yourself to natural sunlight during the day and stay active. Daily physical activity, even a brisk walk, boosts sleep quality. Avoid napping for long periods, as it can interfere with nighttime sleep.

6. Manage Stress and Anxiety

Stress and anxiety are known sleep disruptors. Practicing mindfulness exercises or meditation can help calm your mind. The Relaxium Sleep Aid Non-Habit-Forming Sleep Supplement can also support stress relief and help you achieve a restful sleep.

7. Consider Natural Supplements

Sometimes, all you need is a gentle nudge to fall asleep. Balincer Melatonin Nighttime Sleep Aid supports relaxation and stress relief, making it easier to drift off to sleep. Additionally, Magnesium Glycinate has been shown to aid sleep and stress relief.

8. Limit Screen Time Before Bed

The blue light emitted from phones and computers can interfere with melatonin production and disrupt your sleep. Try to unplug at least an hour before bedtime.

9. Engage in Gentle Yoga or Stretching

Incorporating some gentle yoga or stretching before bed can help relax the body and mind, preparing you for restful sleep.

10. Seek Professional Help if Needed

If sleep problems persist, consulting a healthcare professional or a sleep specialist can be beneficial in identifying underlying issues or disorders.

Achieving a great night's sleep doesn't have to remain a mystery. By incorporating these secrets into your routine and considering some of our sleep-supportive supplements, you can look forward to waking up refreshed and ready for the day. Explore more helpful products in our Sleep Collection. For all your wellness needs, visit our main site at Renoome.

Exploring Environmental Factors in Autism: A Call for Open-Minded Investigation

The Centers for Disease Control and Prevention (CDC) reported in 2025 that 1 in 31 children in the U.S. are diagnosed with autism spectrum disorder (ASD), a sharp rise from 1 in 44 just a few years ago. While improved diagnostics and awareness account for part of this increase, the scale of the surge has reignited debates about the disorder’s origins. Mounting evidence suggests environmental factors may play a significant role—a hypothesis often dismissed as giving parents “false hope,” as argued by Professor Jonathan Sebat in a 2025 video featured later in this article... Drawing lessons from Parkinson’s disease research and incorporating recent initiatives led by U.S. Health Secretary Robert F. Kennedy Jr., this article advocates for a rigorous, open-minded investigation into environmental contributors to autism, ensuring no possibility is overlooked in the quest to understand and prevent this complex condition.

The Parkinson’s Precedent: A Model for Autism Research

Europe’s bans on pesticides like paraquat and rotenone, linked to Parkinson’s disease, offer a powerful lesson: environmental toxins can directly harm neurological health. Research has shown that these chemicals cause oxidative stress, mitochondrial dysfunction, and neuroinflammation—mechanisms also observed in autism. A 2024 study published in Environmental Health Perspectives found that paraquat exposure increases oxidative stress in brain cells, a process implicated in both Parkinson’s and ASD. If chemicals can trigger Parkinson’s through these pathways, why couldn’t similar mechanisms contribute to autism? The overlap is striking: both disorders involve disrupted cellular function, impaired energy production in mitochondria, and inflammation in the brain that alters development. This precedent demands we explore environmental factors in autism with the same urgency.

Key Environmental Suspects in Autism

Several chemicals and pollutants have been linked to autism risk, often through mechanisms that mirror those in Parkinson’s.

Prenatal Exposures

Maternal exposure to heavy metals like lead and mercury can impair fetal brain development. A 2023 study from the University of California, San Francisco, found that children born to mothers with high lead levels during pregnancy were 1.5 times more likely to develop ASD [Web ID: 12]. Bisphenol A (BPA), a chemical in plastics, disrupts estrogen signaling, which may affect synaptic pruning—a critical process in early brain development. Research from the EARLI Study in 2024 showed elevated BPA levels in pregnant women correlated with a 20% higher ASD risk in their children.

Postnatal Triggers

Glyphosate, the world’s most widely used herbicide, disrupts gut microbiota, which influences brain function via the gut-brain axis. A 2025 study in Environmental Research linked glyphosate exposure in the first year of life to developmental delays in children, with a 30% higher incidence of ASD symptoms in exposed groups. Fine particulate matter (PM2.5) from air pollution also poses a risk. These ultra-fine particles can cross the placenta, causing neuroinflammation. A 2024 meta-analysis in The Lancet Planetary Health found that children exposed to high PM2.5 levels in early life were 1.8 times more likely to develop ASD, particularly in urban areas.

Epigenetic Interactions

Environmental toxins may amplify genetic vulnerabilities in autism. Polychlorinated biphenyls (PCBs), like PCB-95, bind to autism-linked genes such as MET, altering their expression. A 2025 study from Columbia University showed that PCB exposure in utero increased MET gene expression by 15%, correlating with social behavior deficits in children. These findings suggest that chemicals don’t act alone—they interact with genetic predispositions, making some children more susceptible to ASD.

Parallels in Chemical Mechanisms

The mechanisms linking these chemicals to autism echo those in Parkinson’s research:

• Phthalates, found in plastics, disrupt endocrine function. A 2024 study linked prenatal phthalate exposure to a 25% increase in social behavior deficits in children [Web ID: 16].
• Airborne Polycyclic Aromatic Hydrocarbons (PAHs), from vehicle exhaust, cause DNA methylation changes. Research in 2025 associated high PAH exposure with a 1.6-fold increase in ASD risk in urban populations [Web ID: 17].
• Organophosphates, used in pesticides, interfere with the cholinergic system, which regulates brain signaling. A 2023 study in Environmental Health found that organophosphate exposure during pregnancy was associated with developmental delays in 18% of children, many of whom later showed ASD traits.

Challenges in Pinpointing Environmental Causes

Establishing a clear link between environmental factors and autism is complex. Over 100 genes are associated with ASD, making it hard to isolate environmental triggers from genetic factors. The most critical windows of exposure—prenatal and early postnatal periods—are difficult to study retrospectively, as they rely on historical data or maternal recall. Ethical constraints also limit research: controlled human trials are impossible, forcing scientists to depend on animal models or epidemiological studies, which can show correlation but not causation. Despite these hurdles, dismissing environmental hypotheses risks stalling progress.

Addressing the “False Hope” Critique: Why We Can’t Dismiss Environmental Theories

In a 2025 video, Professor Jonathan Sebat argues that emphasizing environmental factors in autism research gives parents “false hope,” diverting resources from genetic studies that he believes are more likely to yield answers...

While Sebat’s concern about resource allocation is valid, this perspective is shortsighted. First, identifying avoidable toxins could lead to prevention strategies, potentially reducing ASD incidence. Europe’s precautionary bans on Parkinson’s-linked chemicals have lowered exposure risks—why not apply the same logic to autism? Second, gene-environment interactions likely explain much of ASD’s complexity. A 2025 study from Johns Hopkins found that children with ASD had 30% higher levels of mitochondrial DNA damage linked to pollutant exposure, suggesting environmental factors amplify genetic risks [Web ID: 20]. Ignoring these interactions oversimplifies the disorder. Finally, research funding remains skewed: in 2024, less than 15% of autism research budgets targeted environmental factors, according to the National Institutes of Health [Web ID: 19]. Suppressing this line of inquiry stifles innovation and dishonors families seeking answers.

Updates from Robert F. Kennedy Jr.: A Renewed Focus on Environmental Factors

Since taking office as U.S. Secretary of Health and Human Services in February 2025, Robert F. Kennedy Jr. has prioritized investigating environmental contributors to autism, challenging the narrative that such research offers “false hope.” On April 10, 2025, Kennedy declared that the U.S. would identify the cause of the autism epidemic by September, citing a 4,300% increase in autism rates since 1975. At a press conference on April 16, 2025, Kennedy announced a sweeping HHS investigation into six environmental factors—ultrasounds, mold, pesticides, medicines, fluoride, and food additives—that he believes may contribute to rising autism rates. He emphasized that “autism is a preventable disease caused by environmental factors,” pointing to increased exposure to toxins over the past 50 years. Kennedy’s initiatives, including the Make America Healthy Again (MAHA) Commission established by executive order in February 2025, aim to address chronic illnesses by tackling environmental toxins, such as banning artificial dyes in the food supply. However, his approach has sparked controversy, with critics like the American Public Health Association calling for his resignation over concerns about his disregard for scientific consensus, particularly on vaccines. Despite this, Kennedy’s focus on environmental factors aligns with the need for a broader investigation into autism’s causes, offering hope to families while highlighting the urgency of addressing potential toxins.

A Path Forward for Autism Research

To thoroughly explore environmental factors, we need a multi-pronged approach. First, adopt the precautionary principle: Europe’s chemical bans show that proactive measures are possible even with incomplete evidence. The U.S. could follow suit by restricting suspect chemicals like phthalates and organophosphates while research continues—a step Kennedy has advocated for with his push to remove food additives. Second, invest in longitudinal birth cohort studies, like the EARLI Study, which tracks exposures from conception through adolescence, providing robust data on environmental impacts. Finally, develop biomarkers—such as mitochondrial DNA damage or neuroinflammatory markers—to measure the effects of toxic exposures on brain development. The 2025 Johns Hopkins study on mitochondrial DNA damage is a promising step toward measurable indicators.

Conclusion: Keep an Open Mind

Autism’s complexity demands scientific humility. While genetic factors are crucial, the parallels with Parkinson’s research and recent initiatives by Robert F. Kennedy Jr. suggest environmental factors deserve serious attention. As Aristotle said, “It is the mark of an educated mind to entertain a thought without accepting it.” Rather than dismissing environmental hypotheses as “false hope,” we should view them as a vital piece of the puzzle—one that could lead to prevention and better outcomes for families. The stakes are too high to ignore any possibility. Let’s honor affected children and their parents by leaving no stone unturned in the search for answers.

Response Video: DFBGuide - The Truth about Disney's Huge Money Maker - Disney Vacation Club

 The Truth about Disney's Huge Money Maker - Disney Vacation Club

Hey guys, Juan here with The Cost of Autism.  Now don't get me wrong, I ABSOLUTELY LOVE AJ's Disney's Food Blog, but when I looked at her video about the Disney Vacation Club or DVC for short, it left me with the impression that the Disney Vacation Club is not really for everyone and is way too expensive.  

I have a very different take on this and if you give me a moment, I think I can show you that in reality it's actually the opposite.  DVC is really for people who LOVE going to Disney, especially Disney World here in Florida and want to SAVE money, while going to the very BEST resorts Disney has to offer.

My son Jonathan, who is now 19 years old is Non-Verbal Autistic and like practically any child ABSOLUTELY loves going to Disney.  Everything from the rooms to the pools to the parks, rides and roller coasters, they are ALL his favorites.  You never see Jonathan smiling more than when he's at Disney World.  Because of this I wanted to try to find a way to be able to afford to take him as much as possible.  One of the things we do is to get a Pixie Dust pass, which of course isn't good on the weekends or any other busy day such as Holidays and Spring Break, but for us honestly this is BETTER because it forces us to go only on days that are slower.  Like most Autistic children, Jonathan may have good days and he may have bad days where we can't really go to the parks,  so if that's the case we want to stay in a room that has a full kitchen and is more like a home than a hotel room.  Also if there's an issue in the middle of the day, we'd like to EASILY go back to our room, without fighting traffic.  That's where DVC really makes it special for us.

So according to AJ, the minimum cost to get into DVC is over $30K and you won't see any savings for 7 to 10 years, and while she does touch on the fact that you can buy DVC on the resale market, she doesn't really make it clear that this can REALLY save you a ton of money.  I'd like to go through an exercise with you so you can see what the real cost is of a DVC membership today, if you're willing to take a look at the RESALE market.  I'd like to actually compare it in real time to getting the same accommodations from Disney or possibly some sort of Travel Agent.  So let's get started!

I put together a hypothetical situation to highlight the difference between getting a DVC resale contract and just booking a room via the Disney website.  While this is hypothetical, I'm going to use real contracts and real financing that as of today, Dec. 14, 2024 you can ACTUALLY get.  Let's just say that I want to plan for Jonathan's 20th birthday in Sept. of 2024 and I want to do it over at Animal Kingdom Lodge.  As I've stated before,  I don't like doing weekends, it's just too crowded so I'm going to plan for a Sunday Through Thursday trip.  Keep in mind that Sept is not only the lowest priced in dollars for Disney Hotel rooms, but it's also the lowest in POINTS COST, which is what you utilize when  you're a DVC member.  Additionally Friday and Saturday nights cost more in both Dollars OR points so the comparisons I'm making here carry over to pretty much any other month or day.  So when I looked up a 1 Bedroom Villa at Animal Kingdom Lodge in cash, it worked out to $3168.00 including Tax, but not including parking, for those 4 nights of Sunday through Thursday.  That works out to $792 per night.  With Disney, you can usually pay 1 night as a down payment then spread your payments out, but it must be paid in full within 30 days of the date of the reservation.

So how much would that room cost you if you booked it with points?  $30K up front?  No!  Let's first take a look at one of my favorite sites, DVCforLESS.com, these guys are FANTASTIC and they aggregate the listings of around 8 different sites and growing.  By the way, I have ZERO affiliation with the sites I'm mentioning today, they're just sites that  I love to utilize.

I looked up the cheapest Animal Kingdom DVC I could find and found one with 100 points at $107 per point or $10,700.  I'm looking for the lowest cash out of pocket and I don't want to run my credit so there's two options, either Monera Financial or Vacation Club Loans.  If I then look at Monera Financial and get a quote, since Monera will do it with just 5% down, even with no credit check AND they'll finance some of the closing costs, it says I would only need $1,862.20 cash to close and that includes pre-paying the annual dues in advance for 2024.  Total payments for 12 years at 17.9% is $184.47 per month.

The same loan on Vacation Club Loans can only be financed for only 10 years, requires 15% down but in exchange the interest rate is almost 3% less.  So the total cash you would need to close is a bit higher at $2515.06, but then your monthly payment is just $119.69 AND it's 2 years LESS so you end up saving thousands in Interest.  Considering that you only have to pay $652.86 more and your monthly payment is $777.36  LESS PER YEAR, obviously Vacation Club Loans is the no brainer here. 

So utilizing the numbers from Vacation Club Loans, I put together a spreadsheet that shows your cost per point the first year and then your cost per point in subsequent years, assuming a historical 4.1% annualized increase in Dues at the Animal Kingdom Resort and a historical 4.8% increase in Hotel Prices.

So go ahead and click on my spreadsheet and let's look together.  It may surprise you to find that there actually 3 different ways you could book a 1BR Villa at Animal Kingdom Resorts.  Of course the most popular way is via Disney's website, but as you can see in 2024, that cost would be $3168.  A lower out of pocket way to book would be via Davids or another travel agent site.  The Advantage you generally have with booking direct via Disney is that you can cancel your reservation up to 5 days in advance without losing a penny and 4 days up to the day of the reservation only loses you a single night.  Davids and other travel agents or even agency's like Expedia and others let's you book at a discount but it's usually non-refundable. About the only site I've ever found where you could possibly get some value back is the DVC rental store.  But even with them, you're not getting money back they just allow you to change your reservation to something else and the amount they will give you back depends on how far in advance you cancel.

You guys can let me know if I need to dive deeper into any of these things and I'll put together another segment giving you the goods.

So if you're looking at the spreadsheet and you wanted to come along with me and not sure what to do, your choices are pretty clear.  If you're only doing a once in a lifetime trip, you go with Disney if you want the flexibility to cancel and get ALL your money back.  However, if you're willing gamble that you're not going to cancel and rent through Expedia, DVC Rental Store or Davids or another discount site.  However, if you've decided to stay in the Disney Bubble your next option would be to consider buying DVC.  So AJ already told you, that's going to be VERY expensive direct.  So should you consider a DVC resale contract?  Let me explain this spreadsheet.

As I've stated before, financing via Vacation Club Loans between the down payment, the dues and loan payments, it works out to almost $4K.  That's $2515.06, which includes the down payment and the Maintenance fees for the year, plus that 4K INCLUDES monthly payments of $119.69.  As for the savings, vs Disney it's actually $784 MORE.  VS the Travel Agents, it's like DOUBLE!  

Beginning the second year, you're ALREADY ahead of Disney, but it's going to take a few years to be ahead of booking through Agents.  Now I know what you're saying, well for that I'll just book through Agents, but here's the problem.  Sites like Expedia will SOMETIMES beat Disney, but very often if the demand is high enough their price ends up right around the same price as Disney or only slightly below.  There's no guarantee they'll always give you a good deal.  Especially if it's a room that's already sold out on Disney's site.  Sites like Davids and DVC Rental Store rent points from members and resell them to you.  This means there's usually a bit of a lag between you requesting a room and they actually booking it.  That lag time is usually 24-48 hours, and longer on weekends.  This means by the time you pay them for the room, it may be already booked by another member and you're out in the cold.  Especially hard to get rooms or hard to book times like spring break and Holidays.  Your BEST BET for getting the room you want is to own at that resort and book right at the 11 month booking window.  This way you're practically guaranteed that you get the room you want.  For those of you who say, "I don't plan that far in advance" ... Give me a break!  You don't know when your kids birthdays are, or when they have spring and summer break?

Clearly owning a resale contract after just a couple of years is MUCH better than annually booking via Disney's website.  However even when compared to the Travel Agents, there's a huge financial advantage to owning at DVC and that comes down to the Equity you're building.  If you're paying cash to either Disney or an Agency, that money you've spent is gone and has done nothing for you, other than your one time stay.  However when you own at DVC a portion of that monthly payment is going towards your principle so you end up owing less and less every year.  While the value of DVC has gone up by over 35% over the past decade, I've only included a 3% growth rate in my spreadsheet because we really don't know what the future holds.  But you know what, even at that modest growth rate, after just a few years you can see that you can end up selling your contract for thousands more than what you owe.  In essence actually PROFITING from your past vacations.  Obviously, once your loan is fully paid your cost per year is FAR LESS than either Disney OR the Agencies.  

One final huge advantage that you have with owning at DVC is that as AJ was explaining in her video, you can bank or borrow points to combine multiple years points into one big vacation, such as if you want to do a Family Reunion at a 3 Bedroom Grand Villa.  Additionally however, if you decide not to take a vacation for a year or more, you could also RENT your points, which usually more than covers the Annual Maintenance.  

Of course, there HAS to be a downside, why would people buy direct from Disney when they can get these resales so much cheaper?  Simple, what Disney has done is make it to where if you buy a resale today, you can't use it at any of their new properties.  Normally, if you buy at say Animal Kingdom Resorts DVC, you can go book only at Animal Kingdom Resort at 11 months ahead BUT, at 7 months out, you can also book at Old Key West, Boardwalk, Beach Club and any of the 14 Legacy DVC resorts.  By Legacy I mean the ones built before Riviera.  Any new DVC associations created after Riviera can't be used by a DVC resale.  If you happen to purchase a Riviera contract on the Resale market, it can ONLY be used at Riviera!  Additionally, there are other restrictions such as the inability to exchange points for Disney Hotels and Cruises, but those are very poor usages of points anyway.

That's all I have for today guys and thanks for joining us here at CostOfAutism.  I've recently started a Patreon Page for those of you who want to support what we're doing here.  Membership starts at just $3, 100% of which goes to Jonathan's Special Needs Trust or his ABLE account and of course you can cancel any time.