This episode makes friendship a core part of your health plan—right alongside sleep, food, and movement. You’ll learn which relationships matter most after 50, how to build a simple weekly rhythm, and the exact phrases to make connection feel easy (not awkward).

• Why connection is a health habit: strong ties lower stress, steady mood and sleep, and help you follow through on walks, meds, and checkups.
• Track what matters: notice how fast you calm after stress and worry—good friendships improve both.
• The right mix: build a small crew—Movement Buddy, Straight-Talk Friend, and Spark Friend (one person can fill two roles, but don’t overload one relationship).
• Reciprocity check: if you’re doing all the initiating, name it and rebalance—or right-size that relationship.
• The 3–2–1 Connection Plan: 3 micro-connections weekly, 2 planned activities monthly, 1 standing group.
• Make it effortless: tie chats to existing habits (walk-and-talk, coffee before errands, quick voice notes) and avoid momentum killers (all venting, all digital, one-sided labor).

Send one message now: “I’m building a healthier routine. Ten-minute catch-up this week—Tuesday or Thursday?” If this helped, follow the show, leave a quick review, and share this episode with one friend you want to keep in your circle.