Live Long and Master Aging

Mind–body training is widely recognized as a pillar of healthy aging. Research suggests that how we move — and how we think while we move — are deeply connected. When breath, focus and technique align, we sharpen cognition, reduce stress and build the kind of resilience that keeps us active for life. In this episode of Move for Life , fitness coaches Nate Wilkins and Shebah Carfagna explore why the mind–body connection is more than a trend — it’s a practical framework for living longer and living well. From tai chi and yoga to strength training or a simple daily walk, they highlight the unifying theme of intentionality: paying attention to what the body is doing and why. Even small rituals — stepping outside for a dose of “ecotherapy,” or taking a mindful decision-making walk — can transform everyday movement into powerful brain-training moments. Studies now show that moderate physical activity can ease anxiety and depression as effectively as some medications. It’s a compelling reminder that exercise isn’t just for the body — it’s one of the most potent tools we have for lifelong mental well-being. This is the latest in our 20-part series, Move for Life . You should consult a doctor or qualified fitness professional before beginning a new exercise program, especially if you have an existing health concerns or limited mobility. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Our understanding of the body's internal clocks is rapidly evolving, with new research shedding light on the powerful effects of circadian rhythms. From the way artificial light disrupts our sleep patterns to how animals’ natural cycles offer valuable insights into human health, the science is undeniable. Dr. Philippa Gander, a leading expert in sleep and circadian rhythms and author of Life in Sync: The Science of Internal Clocks and How We’re Disrupting Them explains how these disruptions impact not just humans but entire ecosystems, including marine life. Her groundbreaking work also reveals the profound effects of light pollution, offering fresh perspectives on how we can better align our lives with our biological clocks. In this conversation with Peter Bowes, Gander also highlights practical ways we can make adjustments to better sync our lives with nature’s rhythms for improved health and well-being. Photo credit: Lucia Zanmonti ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus... Listen on: Apple Podcasts Spotify EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Farmers’ walks - carrying weight in each hand and moving with steady control - are catching on as a simple, full-body exercise that mirrors real life. In this episode Ageless Workout creators Nate Wilkins and Shebah Carfagna, explain why this straightforward movement does far more than build strength. It boosts grip power - a marker often linked with overall health and longevity - and helps improve posture, core stability, and balance. Switch to a single side carry and you add a strong anti-tilt challenge that wakes up the entire midsection. From staying ready for travel to handling everyday tasks with confidence, the farmers’ walk reflects the kind of movement that supports aging well. This is the latest in our 20-part series, Move for Life . You should consult your healthcare providers before starting or modifying a fitness routine. You should consult a doctor or qualified fitness professional before beginning a new exercise program, especially if you have an existing health concerns or limited mobility. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

The kettlebell swing is a cornerstone exercise for building strength, power, and cardiovascular fitness - all in one efficient, full-body movement. Proper technique is key: mastering the hip hinge, engaging the core, and selecting the right load are essential to protect the back and generate force through the glutes. In this Move for Life episode of the Live Long Podcast , Peter Bowes is joined by trainers Nate Wilkins and Shebah Carfagna, co-founders of The Ageless Workout , to explore how this ‘super movement’ enhances stability, balance, and body awareness. They highlight why kettlebell swings are especially valuable for older adults, helping maintain quick, reactive strength for daily life. The conversation also covers how to warm up dynamically, integrate swings into broader routines - alongside planks, circuits, or resistance training - and how group workouts can boost motivation and social connection. You should consult a doctor or qualified fitness professional before beginning a new exercise program, especially if you have an existing health concerns or limited mobility. This is the latest in our 20-part series, Move for Life . You should consult your healthcare providers before starting or modifying a fitness routine. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Functional training is redefining what it means to stay fit for life. Instead of chasing personal records in the gym, this approach focuses on the movements that matter most—squatting, lifting, balancing, and moving with control—to preserve independence and prevent injury. In this Move for Life episode of the Live Long Podcast, Peter Bowes is joined by trainers Nate Wilkins and Shebah Carfagna, co-founders of The Ageless Workout , to explore how functional fitness supports healthy aging and long-term vitality. They discuss how to tailor workouts to your lifestyle and age, set realistic baselines, and build habits that stand the test of time. More than a trend, functional training offers a cost-effective, evidence-based path to longevity—linking movement, nutrition, sleep, and social connection to a longer, healthier life. The ultimate goal: stay capable, strong, and independent for as long as possible, compressing decline into the shortest time. You should consult a doctor or qualified fitness professional before starting any new exercise program, especially if you have existing health conditions or limited mobility. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

The plank may look simple, but it’s one of the most effective full-body exercises for building strength, stability, and balance. In this Move for Life episode, Peter Bowes is joined by trainers Nate Wilkins and Shebah Carfagna, co-founders of The Ageless Workout, to explore how mastering the plank can transform your movement and longevity. They break down the fundamentals of proper form, explain safe progressions from wall and knee-supported planks to more advanced variations, and discuss how to integrate planks into your workouts for the greatest benefit. The conversation emphasizes control over duration, the importance of protecting the lower back, and why medical clearance and qualified guidance are key—especially for beginners and older adults. Whether you’re building a stronger core or seeking better posture and balance, this episode offers practical insights to make every plank count. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

A strong core is far more than a set of visible abs - it’s the foundation for every movement you make. This intricate network of muscles stabilizes your spine, improves posture, and protects against injury. As we age, maintaining core strength and endurance becomes essential for balance, mobility, and overall vitality. In this Move for Life conversation, Peter Bowes talks with Nate Wilkins and Shebah Carfagna, fitness professionals and co-founders of the Ageless Workout , about how to build and sustain core strength for life. They discuss simple, equipment-free exercises - like bird dogs, hip bridges, and planks - that create a strong, functional foundation when performed with proper form and mindful engagement. By training both strength and endurance through timed holds, structured sets, and purposeful movement, you can support longevity, confidence, and pain-free mobility at any age. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Kwame Terra is on a mission to make movement a cultural norm and health an accessible part of everyday life. Through his community-based bEHR Health platform, the New Orleans athlete is reimagining wellness through walking, technology, and social connection. His mission: to make healthy choices desirable, accessible, and part of daily life, particularly within Black communities that have long faced systemic health gaps. Terra promotes walking as a low-cost, high-impact path to improved longevity and reduced health disparities. He’s developed tools such as personal health scores and participation challenges that turn physical activity into an engaging, collective experience. Earlier this year, he walked more than two million steps in 30 days - a record-breaking endurance feat that underscored his message that modest, consistent movement can transform health outcomes. Now, with the launch of the bEHR Health app , he aims to deliver real-time health feedback and community-driven challenges directly to users’ hands - turning wellness into a shared, sustainable habit. In this conversation with Peter Bowes , Terra discusses the role of culture, environment, and feedback in shaping lasting habits - and why small steps, taken together, can help close health gaps and extend healthspan. Related : Check out our 20-part series, Move for Life ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https:// Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus... Listen on: Apple Podcasts Spotify EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

A simple one-leg stand is a surprisingly powerful test of balance, coordination, and how well your body is aging. In this episode of our series, Move for Life , trainers Nate Wilkins and Shebah Carfagna show how this fun, focused move lights up your core, glutes, and posture—while improving breath control and body awareness. They guide you through progressions—from fingertip support to eyes closed and longer holds—that boost stability, confidence, and even gait. Yoga, barre, and Pilates make great complements. Nate and Shebah also stress practicing on both sides, focusing on form (not ego!), and enjoying the process. With a playful attitude and a “start where you are” mindset, this simple balance drill can help keep you strong, steady, and independent for years to come. You should consult your healthcare providers before starting or modifying a fitness routine. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Age-related decline in our ability to balance increases the risk of falls and loss of independence among older adults. But balance is a trainable skill. In this Move for Life episode fitness trainers Nate Wilkins and Shebah Carfagna discuss practical strategies such as daily single-leg stands, heel-to-toe walking, backward walking and integrating balance drills into routine tasks like brushing teeth. They focus on progressive challenges—such as standing on one leg with eyes closed—and the role of functional training tools like wobble boards to improve posture, reaction time and agility. The core message: consistent, simple practice can markedly improve stability, reduce frailty and extend healthy, independent years. This is the latest in our 20-part series, Move for Life. You should consult your healthcare providers before starting or modifying a fitness routine. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Social bonds may be the most overlooked key to longevity. In this episode, Ken Stern, author of Healthy to 100 , explains how connection, purpose, and community can profoundly extend healthspan. Drawing on insights from Japan, Singapore, Korea, Spain, and Italy, he reveals how cultures that value older adults achieve healthier, longer lives. He contrasts this approach with the U.S., where technology-driven isolation and ageist norms undermine health and life expectancy. Intergenerational programs, lifelong learning, and community design that fosters everyday contact offer practical remedies for urban, high-stress environments. In this conversation with Peter Bowes, Stern challenges the “three-stage life” model and reframes later years as a period for contribution rather than decline. Ken Stern is the founder of The Longevity Project and author of “ Healthy to 100: Lessons from the World’s Healthiest Countries .” A former CEO of National Public Radio, he focuses on reimagining work, retirement, and social connection for healthier, longer lives. Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus... Listen on: Apple Podcasts Spotify EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Static stretching is a crucial, often skipped step in post-workout recovery, with benefits that extend beyond cooling down. In this episode of our 20-part series, Move for Life, Peter Bowes is joined by Ageless Workout coaches, Nate Wilkins and Shebah Carfagna, to explore how holding stretches can ease muscle tension, support flexibility, and mitigate injury risk. They suggest whole-body routines, prioritizing major muscle groups like hamstrings and hips significantly aid everyday health and wellbeing. Nate highlights static stretching as a daily “reset,” while Shebah underscores mindset and time management as barriers and solutions. Together, they offer practical ways to build small, consistent habits that enhance longevity. Always consult your healthcare provider before starting or modifying any fitness program. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Dynamic stretching is an essential warm-up tool, priming muscles and joints for movement by improving mobility, increasing blood flow, and preparing the body for safer, more effective exercise Ageless Workout trainers Nate Wilkins and Shebah Carfagna explain how warming up reduces injury risk - especially for older adults - while enhancing range of motion and exercise quality. In conversation with Peter Bowes, they highlight the benefits of directional movement and why aging bodies often need longer, more deliberate warm-ups. They note that short daily bouts of dynamic movement help maintain balance, gait, and functional mobility, countering stiffness caused by sedentary routines. Their core message: a well-structured warm-up primes both body and mind, improving performance and protecting long-term health. Always consult your healthcare provider before starting or modifying any fitness program. This is the latest in our 20-part series, Move for Life. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Flexibility and mobility underpin healthy aging and longevity. In this episode Peter Bowes explores practical steps to enhance our ability to move with ease and remain active for as long as possible. Fitness trainers Nate Wilkins and Shebah Carfagna explain that sport-related strains, from pickleball to tennis, occur when warm-ups and range-of-motion work are neglected. We discover why everyday routines, from morning stretches to foam rolling and mindful cooldowns, are accessible habits that sustain independence and resilience. This is the latest in our 20-part series, Move for Life. You should consult your healthcare providers before starting or modifying a fitness routine. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Extending our healthy years isn’t just about eating well and exercising — it’s also about the systems around us. Social policies, public health programs, and access to care all play a huge role in how long and how well we live. In this episode, we look at what it takes to improve health for everyone, everywhere. We each have personal choices to make, but what about the bigger picture? Dr. Tyler Evans is a physician, infectious disease specialist, and author of Pandemics, Poverty and Politics: Decoding the Social and Political Drivers of Pandemics from Plague to Covid-19 . In a wide-ranging conversation with Peter Bowes, Dr. Evans connects stalled life expectancy to weakened safety nets, unequal access to healthcare, and the cracks exposed by recent global crises. He emphasizes practical action — meeting people where they are, funding prevention, and rebuilding systems that can spot and stop health threats early. Drawing on his experience from Los Angeles’s Skid Row to global epidemic response, Evans calls for a non-partisan, evidence-driven approach that focuses on those most at risk — because when the most vulnerable communities thrive, everyone benefits. ---- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus... Listen on: Apple Podcasts Spotify EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Cycling plays multiple roles in our quest to live longer, healthier lives. Both indoor and outdoor riding builds cardiovascular health, strengthens the lower body, and protects joints. In our latest Move for Life episode, Peter Bowes is joined by Ageless Workout fitness experts Nate Wilkins and Shebah Carfagna to explore the pros and some of the cons of getting on your bike. They examine the trade-offs between low-impact spinning and higher-intensity classes and why controlling resistance and cadence matters; the benefits of being outdoors - exposure to the elements, vitamin D, varied terrain - while stressing safety and proper bike fit. Prostate-related pressure from prolonged seated riding is also examined, along with the importance of saddle design, and when to stand to reduce risk. You should consult your healthcare providers before starting or modifying cycling routines. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 SiPhox Health home blood testing Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Let’s go for a walk! In this episode we explore the benefits of a daily activity that most of engage in – if we can - without thinking. It certainly doesn’t require a gym membership or special equipment. Fitness coaches Nate Wilkins and Shebah Carfagna explore evidence that regular walking supports cardiovascular health, cognitive function, mood, and lifespan—without the joint strain of running. In our latest Move For Life conversation, we discuss why technique matters: how foot strike, posture, arm swing, and appropriate footwear can enhance the benefits and reduce the risk of injury; how adding weights, poles, or varied terrain can turn walks into full-body, social workouts that build strength and balance. The takeaway: accessible, low-impact movement that fits daily life can meaningfully improve healthspan. You should seek medical advice before embarking on a new exercise. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Push-ups are a simple, equipment-free exercise and a practical tool to promote everyday health. Sometimes dismissed as old-school, they help us with whole-body strength, stability, and even longevity. In our latest Move for Life conversation with the Ageless Workout’s Shebah Carfagna and Nate Wilkins we dissect form and safety, emphasizing glute and core engagement to protect the lower back, with some shared wisdom for first timers. We also explore wall, counter, and chair variations and try to cut through language confusion – distinguishing push-ups from press-ups. You should seek medical advice before attempting on a new exercise. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

The deadlift, long seen as a raw test of human strength, has evolved from ancient feats of lifting stones and heavy objects into a cultural symbol of resilience, power, and mastery over one’s own body. Slightly less grand, yet no less important, it is best seen as a foundational movement for longevity and everyday function. The deadlift teaches us to hinge at the hips and strengthen the muscles we need to sit, stand, and lift safely. It builds grip, posture, and core stability—the qualities that protect us as we age and keep us moving well. In our latest Move For life conversation with the Ageless Workout’s Shebah Carfagna and Nate Wilkins we explore the deadlift’s role in training the posterior chain—the back, glutes and hamstrings – while differentiating it from ‘good mornings,’ and stressing some safety-first protocols for beginners. You should seek medical advice before embarking on a new exercise. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Lunges are a cornerstone of healthy aging - building lower-body strength, improving balance, and supporting joint health. This episode is the third in our twenty-part series, Move for Life, exploring the intersection of longevity, strength training and movement. Miami-based fitness coaches Shebah Carfagna and Nate Wilkins contrast front, back, and side lunges, explaining how each targets different muscle groups and mimics gait to enhance functional movement. Shebah underscores posture, pelvic floor engagement, and proprioception as critical factors in reducing chronic pain and preventing falls, while Nate connects lunge training to real-world demands, from pickleball to travel, arguing that balance and foot placement are non-negotiable for injury prevention. We also discuss how integrating short, accessible sessions into everyday life - at home, in gyms, or even at airports - support longevity. You should seek medical advice before embarking on a new exercise. This episode is the second in our 20-part series, Move for Life, exploring the intersection of longevity, strength training and movement. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Squats can be hugely beneficial for healthy aging. In this episode, Ageless Workout coaches Shebah Carfagna and Nate Wilkins focus on how squats mirror everyday movements—like standing from a chair or getting out of a car—supporting independence and strength. We discuss safe technique fundamentals, scalable progressions from sit-to-stand to air squats, time under tension, and advanced options like jump squats. In conversation with Peter Bowes, Nate and Shebah emphasize tailoring variations of a squat to individual abilities, joint health, and goals, with guidance for adding resistance when appropriate. Integrated routines, such as combining squats with walking, as Peter has discovered, can boost engagement and cardio benefits. You should check with your doctor before starting a new exercise program. This episode is the second in our 20-part series, Move for Life, exploring the intersection of longevity, strength training and movement. ----- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - PartiQlar supplements Enhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15 Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Setting aside fleeting trends and unproven “longevity hacks,” Live Long is returning to the fundamentals. In a new 20-part series, Move for Life , the focus is on movement and strength training — the cornerstone of healthy aging. Hosted by Peter Bowes, with Florida-based trainers Shebah Carfagna and Nate Wilkins of The Ageless Workout , these concise, evidence-driven conversations explore proven methods to preserve muscle mass, maintain independence, and reduce frailty in later life. The series also examines strength training’s broader benefits, from boosting metabolism and bone density to enhancing cognitive function and social engagement. Listeners will find practical, actionable guidance — from safe starting points and progressive routines, to understanding the role of rest and recovery. Topics will include distinguishing normal exertion from pain, avoiding injury, and developing sustainable, lifelong habits. As always, beginning a new exercise program should be undertaken with medical clearance, following a consultation with your physician. --- This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/ Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

A new study is challenging one of the most pervasive messages in health and fitness: the belief that 10,000 daily steps are needed to prolong life and prevent disease. Led by Professor Melody Ding at the University of Sydney and published in The Lancet, the study is the largest of its kind, analyzing data from more than 30 studies worldwide. Its findings suggest that significant health benefits may be achieved with as few as 7,000 steps a day—an attainable target for many who find 10,000 steps daunting. In this interview, Professor Ding discusses the scientific basis for rethinking our daily activity goals, how the research caught global attention, and what it means for public health recommendations moving forward. Peter Bowes speaks to Professor Ding to unpack what this shift in guidance could mean for millions tracking their steps around the world. Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus... Listen on: Apple Podcasts Spotify EnergyBits algae snacks A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you. Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

As consumer wearables track everything from our heartbeats to nightly sleep cycles, a new industry has emerged—one focused on making sense of this avalanche of personal health data. In an era when prevention is prized over cure, questions abound: How accurate is the data captured on our wrists and fingers? Can these metrics truly guide us to longer, healthier lives, or are we just generating noise? For Marco Benitez, a biomedical engineer and co-founder of the health data platform Rook, the challenge isn’t just about collecting the numbers but turning them into actionable insights—for both individuals and the broader healthcare world. As the medical establishment wrestles with integrating this torrent of information—and as users grapple with privacy and security—a revolution in health is quietly unfolding. Peter Bowes sat down with Benitez to discuss the promise and pitfalls of wearable data, the evolving relationship between Big Pharma and digital health, and what it will take to shift the system from sick care to prevention. ___ If you value our video and audio content, we would appreciate your support. Any contribution - large or small - is hugely appreciated and helps us to continue sharing insights that could help us all live longer and healthier lives. With gratitude. https://www.buzzsprout.com/87724/support Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus... Listen on: Apple Podcasts Spotify Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Future nutrition should be personalized, with artificial intelligence as a key driver, according to Melissa Snover, founder of Nourished, a UK-based company that makes 3D-printed gummy vitamin and supplement stacks. She believes the current approach to supplementation and health products is outdated and poorly tailored to individual needs. Snover, registered dietitian, joined us to discuss the burgeoning field of precision nutrition. Nourished uses AI-powered algorithms to create customized nutrient gummies, based on users’ lifestyle data and health goals—an approach she says offers a significant leap beyond the traditional "one size fits all" vitamin regime. Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout - Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus... Listen on: Apple Podcasts Spotify Support the show The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.