Healing Steps to Wellness with Dr. J and Mei: Health Talk and Cooking Demo
“Sleep, Your Body Clock and Metabolism: Why Rest Matters More Than You Think”

Monday, April 13, 2026, 10–11:30am

Sleep is a key regulator of metabolism and whole-body health. Poor sleep and disrupted circadian rhythm (your body’s internal clock) can affect metabolic balance, contributing to diabetes, weight gain, cognitive decline, arthritis, and chronic inflammation.

In this 30-minute presentation, Dr. Jengyu Lai from Rochester Clinic will explain how sleep influences hormones, metabolism, and energy. Participants will learn how irregular sleep schedules, late-night eating, screen exposure, and stress disrupt the body’s natural rhythm.

This session will share simple strategies to improve sleep, restore circadian rhythm, and support metabolic health—helping seniors improve energy, memory, and overall well-being.

Mei Liu will also showcase delicious plant-power foods packed with nutrient-dense ingredients, along with easy-to-follow recipes.

Presenter: Rochester Clinic/Lotus Health Foundation

Free social member | $5 fitness member | $10 nonmember

Register by April 12.

Register: https://secure.rec1.com/MN/125-live/catalog?filter=c2VhcmNoPTQyMDczMDg=

Healing Steps to Stronger Joints Workshop: Why Your Knee Pain Isn’t Just a Knee Problem

Monday, April 20, 2026, 10:00-11:00am

The Biomechanics Foundation

This three-part series introduces a whole-person approach to lower limb arthritis, combining biomechanics, lifestyle medicine, functional medicine, regenerative strategies, and physical therapy. Instead of focusing only on where it hurts, we look at why pain develops and how to support the body’s natural ability to heal and move better.

Many knee, hip, and even back problems begin at the foot and ankle. In this session, participants learn how foot posture, joint motion, and walking patterns affect joint stress and cartilage wear. We explore why pain often appears far from the true source and why exercising without correcting movement can worsen arthritis. This session lays the foundation for understanding joint pain from the ground up. Each session includes a 30-minute educational talk followed by 30 minutes of fitness training provided by 125 LIVE Instructors, helping participants understand their bodies, move more safely, and build a foundation for lasting joint health. Coffee and joint-friendly snacks will be provided to support comfort, focus, and healthy participation during each session.

Presenter: Rochester Clinic/Lotus Health Foundation & 125 LIVE Instructors

$15 per person.

Register by April 17.

Register: https://secure.rec1.com/MN/125-live/catalog?filter=c2VhcmNoPTQxOTkwMDY=

Healing Steps to Wellness with Dr. J and Mei Health Talk and Cooking Demo
Osteoarthritis: A Root-Cause Approach to Lasting Joint Health

Monday, May 11, 2026, 10–11:30am

May is Arthritis Awareness Month. Osteoarthritis is not just “wear and tear”—it is also driven by inflammation, metabolic changes, muscle weakness, and joint misalignment. Long-term joint health requires addressing these root causes.

In this 30-minute presentation, Dr. Jengyu Lai from Rochester Clinic will explain how inflammation, biomechanics, and muscle strength affect joint health. Participants will learn how lifestyle medicine, regenerative therapies, and proper movement can improve joint function and mobility.

This session will share practical strategies to reduce pain, protect joints, and help seniors stay active and independent.

Mei Liu will also showcase delicious plant-power foods packed with nutrient-dense ingredients, along with easy-to-follow recipes.

Presenter: Rochester Clinic/Lotus Health Foundation

Free social member | $5 fitness member | $10 nonmember

Register by May 10.

Register: https://secure.rec1.com/MN/125-live/catalog?filter=c2VhcmNoPTQyMDc0MDA=

Healing Steps to Stronger Joints: Calming Inflammation and Strengthening Joints From the Inside Out

Monday, May 18, 2026, 10–11:00am

Lifestyle and Functional Medicine for Joint Health

Arthritis is influenced by more than movement alone. This session focuses on how nutrition, physical activity, sleep, stress, social connection, and purpose affect inflammation, insulin resistance, and tissue health. Participants are introduced to a functional medicine perspective that looks at what is happening inside the body and how daily habits can either protect or break down joints. Each session includes a 30-minute educational talk followed by 30 minutes of fitness training provided by 125 LIVE Instructors, helping participants understand their bodies, move more safely, and build a foundation for lasting joint health. Coffee and joint-friendly snacks will be provided to support comfort, focus, and healthy participation during each session.

Presenter: Rochester Clinic/Lotus Health Foundation & 125 LIVE Instructors

$15 per person.

Register by May 15

Register: https://secure.rec1.com/MN/125-live/catalog?filter=c2VhcmNoPTQxOTkwMjk=

Healing Steps to Wellness with Dr. J and Mei Health Talk and Cooking Demo
Strong Legs, Sharp Mind: How Muscle Health Protects Your Brain

Monday, June 8, 2026, 10-11:30am

June is Alzheimer’s & Brain Awareness Month. While many think brain health starts in the head, research shows it also begins in the muscles—especially the large muscles of the legs.

In this 30-minute presentation, Dr. Jengyu Lai from Rochester Clinic will explain how leg strength improves circulation to the brain, supports blood sugar balance, and helps reduce insulin resistance—an important factor linked to cognitive decline.

Participants will learn how walking, strength training, and balance exercises can support both mobility and brain health. This session will share simple ways for seniors to build muscle, improve circulation, and protect long-term cognitive vitality.

Mei Liu will also showcase delicious plant-power foods packed with nutrient-dense ingredients, along with easy-to-follow recipes.

Healing Steps to Stronger Joints Workshop: Helping Your Joints Heal and Stay Strong

Monday, June 15, 2026, 10:00–11:00am

Regenerative Strategies and Long-Term Prevention

Once movement patterns and internal health are addressed, the body is better able to heal. This session introduces regenerative approaches that support tissue repair and pain reduction, while emphasizing the importance of biomechanics and lifestyle in preventing recurrence. Participants learn how to build a long-term plan to maintain strength, mobility, and confidence in daily activities. Each session includes a 30-minute educational talk followed by 30 minutes of fitness training provided by 125 LIVE Instructors, helping participants understand their bodies, move more safely, and build a foundation for lasting joint health. Coffee and joint-friendly snacks will be provided to support comfort, focus, and healthy participation during each session.

Presenter: Rochester Clinic/Lotus Health Foundation & 125 LIVE Instructors

$15 per person.

Register by June 12

Register: https://secure.rec1.com/MN/125-live/catalog?filter=c2VhcmNoPTQxOTkwMzE=

PAST EVENTS

Reset Your Metabolism: Insulin Resistance & Whole Person Health for the New Year

10:00–11:30 a.m. | Monday, January 12, River Rooms

As we age, many common issues—fatigue, weight gain, memory changes, slow healing, and diabetes—can be linked to insulin resistance, a condition that often goes unnoticed but is highly reversible.

Dr. Jengyu Lai from Rochester Clinic will explain, in simple and easy-to-understand terms, what insulin does, what insulin resistance means, and why it becomes more common later in life. Participants will learn practical, everyday steps to improve insulin sensitivity through food choices, gentle movement, better sleep, and stress reduction.

The talk will also highlight the important role of foot and ankle strength, balance, and circulation in maintaining metabolism, preventing falls, and supporting overall wellness. This uplifting, empowering session is designed to help older adults take control of their health with small, achievable changes that make a big difference.

Mei will also showcase simple tips for preparing five-star, gourmet, nutrient-dense dishes using humble ingredients to help maintain a healthy weight. These dishes are packed with high-quality plant-based protein and essential micronutrients to support muscle mass and overall vitality.

Presenter: Rochester Clinic / Lotus Health Foundation

Register by January 9.

https://secure.rec1.com/MN/125-live/catalog?filter=c2VhcmNoPTQwMzMzNTI=

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Strong Bones, Strong Muscles: Protecting Strength, Balance, and Independence

10:00–11:30 a.m. | Monday, February 9, River Room

Osteoporosis (bone loss) and sarcopenia (muscle loss) often occur together as we age because they share many of the same underlying mechanisms, including reduced physical activity, inflammation, hormonal changes, poor nutrition, and decreased circulation. When bones and muscles weaken at the same time, the risk of falls, fractures, chronic pain, and loss of independence increases significantly.

In this 30-minute presentation, Dr. Jengyu Lai from Rochester Clinic will explain how bones and muscles function as one connected system. Participants will learn why muscle weakness accelerates bone loss, how poor balance and foot and ankle weakness increase fall risk, and how maintaining strength and movement protects whole-body health.

The session will highlight practical, lifestyle-based strategies such as targeted nutrition, safe strength and balance exercises, and daily movement habits that support both bone and muscle health. This empowering talk helps older adults understand how strengthening this shared system can improve mobility, confidence, and long-term independence.

Mei Liu will also showcase delicious brain-power foods packed with nutrient-dense ingredients, along with easy-to-follow recipes.

Presenter: Rochester Clinic / Lotus Health Foundation

Register by February 6.

Registration link: https://secure.rec1.com/MN/125-live/catalog?filter=c2VhcmNoPTQwNjExMTA=

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Food, Immunity, and Cancer: How Lifestyle Choices Protect Your Body

10:00–11:30 a.m. | Monday, March 9, River Rooms

March is both Autoimmune Awareness Month and National Colorectal Cancer Awareness Month, making it an ideal time to explore how lifestyle and nutrition influence immunity and cancer risk.

Dr. Jengyu Lai from Rochester Clinic will explain how chronic inflammation, immune imbalance, and environmental triggers contribute to autoimmune conditions and the development of colorectal cancer.

Participants will learn how everyday food choices can either strengthen or weaken the immune system. The session will explore how certain foods increase inflammation and cancer risk, while others help regulate immunity, lower inflammation, promote healthy gut function, and offer natural protection against cancer.

The presentation will also highlight practical lifestyle habits—such as movement, stress reduction, and better sleep—that support a resilient immune system and reduce overall disease risk.

This empowering talk helps older adults understand the science in simple terms and make small, meaningful changes to improve immunity, protect against cancer, and support long-term health.

Presenter: Rochester Clinic / Lotus Health Foundation

Register by March 6.

Registration link:
https://secure.rec1.com/MN/125-live/catalog?filter=c2VhcmNoPTQwNjExMjY=

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Healthy Brain Workshop – Music Therapy and Cognitive Vitality: The Role of Music in Brain Health

March 16, 2026 from 10-11:30 AM
Music plays a crucial and unique role in supporting cognitive function, memory retention, emotional regulation, and social connection that are key areas often affected in cognitive decline. Research shows that rhythm, melody, and singing activate widespread neural networks, enhance neuroplasticity, and stimulate brain regions involved in speech, movement, and executive function. This session explores how general music engagement and music therapy can promote brain resilience and cognitive wellness across the lifespan. Participants will learn how structured musical activities, such as group singing, rhythmic movement, and instrument-based exercises, help preserve identity, reduce stress, strengthen neural pathways, and foster a sense of connection and purpose.

This is a free event and open to the public. 

Mondays • 10:00–11:30 AM
📍125 LIVE – River Room
125 Elton Hills Dr. NW
Rochester, MN 55901

REGISTER HERE