Healthspan Digest

Got a question or feedback? Send me a text!Here's something controversial: I'm a strength and conditioning specialist in my 50s, a competitive athlete, and I don't have a stretching routine. Yet I don't pull muscles, strain hamstrings, or tweak my back. Why?In this episode of HealthSpan Digest, I unpack the stretching debate:The real science behind flexibility and injury preventionWhy most people stretch with the wrong expectationsHow to build mobility through strength (and why that matters more)When stretching actually helps—and when it doesn'tOne thing you can do today to protect your joints and extend your healthspanWhether you're a busy professional, middle-aged parent, or weekend warrior, this episode gives you the clarity and tools to train smarter—not just stretch longer.

Got a question or feedback? Send me a text!Feeling overwhelmed at work? Thinking about quitting your job—or even your entire career—because of stress?In this powerful episode of Healthspan Digest, host Aaron Shaw sits down with Dr. Amber Parks, a veterinarian turned burnout and stress coach, to explore why changing your job might not be the answer… and what to do instead.You'll learn: • Why high-achievers are often the most vulnerable to burnout • How blurred professional identity can sabotage emotional health • The hidden dangers of people-pleasing and perfectionism • Why intention and boundaries matter more than hustle • Actionable tips to reclaim your energy without quitting your jobIf you're a driven professional, this episode will help you rethink success, set better boundaries, and protect your healthspan.

Got a question or feedback? Send me a text!Are you doing all the “right” things—but not seeing results?In this solo episode, I break down 5 popular health and wellness habits that might be holding you back. From fasted cardio to overhydration, we'll unpack what the science really says—and what to do instead if you want more energy, strength, and longevity.Whether you're in your 40s, 50s, or beyond, this is for high-achievers who want to cut through the wellness noise and focus on what actually improves your healthspan.

Got a question or feedback? Send me a text!When it comes to extending your healthspan, most people focus on the physical pillars—exercise, nutrition, sleep. But there's one mental trait that quietly drives it all: grit.In this episode, Aaron Shaw is joined by Licensed Clinical Social Worker Daniel Gospodarek, founder of Revitalize Mental Health. Daniel shares his extraordinary story of surviving a traumatic brain injury at age 17 and how that experience shaped his work with men, first responders, and veterans today.Together, they explore how grit helps us face adversity, why reflection builds resilience, and how endurance—not intensity—is the key to lasting transformation.

Got a question or feedback? Send me a text!The Second Half Can Be the Best Half… If You Train for ItYou're not too old to feel strong, energized, and in control again—you might just be out of practice.In this episode, Healthspan coach Aaron Shaw breaks down why most of the physical decline we associate with aging is actually due to disuse—not destiny. And more importantly, how to flip the script in your 40s, 50s, 60s and beyond.If you've been feeling tired, heavy, or off-track… this is your reset button.Midlife isn't a decline—it's a performance phase. But only if you train for it.

Got a question or feedback? Send me a text!Tired of rushed doctor visits and generic advice? In this episode, Healthspan PhysioCoach Aaron Shaw shares five powerful questions to bring to your next primary care appointment—so you don't just get treated, you get prevented. Learn how to spark real conversations about longevity, optimize your blood markers, explore VO₂ max testing, and shift your care from reactive to proactive. This is the episode your future self will thank you for.FREE Coaching Plans at Healthspan Pillars!LinkedInFaceBookHealthspan YouTube Channel

Got a question or feedback? Send me a text!“Don't Go It Alone: How Community Can Add Years to Your Life and Healthspan”Feeling disconnected or going solo on your health journey? You might be missing the most powerful tool for living a longer, healthier life: community.In this raw and real episode, recorded just 24 hours after moving across the country, Healthspan Coach Aaron Shaw reflects on the power of community—especially during times of transition. From cycling tribes in North Carolina to rebuilding from scratch in Fort Collins, Aaron shares personal stories and science-backed insights on why community isn't just nice to have—it's essential to your longevity.You'll learn:

Got a question or feedback? Send me a text!If you're in your 40s, 50s, or beyond and coasting with your health, it's time for a wake-up call. Most of the health issues we face later in life—chronic pain, disease, low energy—are preventable. But only if you stop outsourcing your health and start acting like the CEO of your life.In this short, no-nonsense episode, Aaron Shaw, OTR/L, CHT, CSCS, cuts through the noise with two powerful concepts and four real-world action items you can start today to extend your healthspan. This is your personal pep talk to stop playing defense and start building a body and life that lasts.You'll learn:Why most chronic conditions respond better to behavior than pillsThe real cost of waiting for symptoms to actHow to do a quick health audit (and what to schedule this week)The “Minimum Daily Dose” method for building unstoppable habitsHow to identify your top 3 health habits and get real accountabilityNo fluff. No fads. Just action. Play offense—your future self is depending on it.

Got a question or feedback? Send me a text!Does the thought of walking into a gym stress you out? You're not alone—and today's episode of HealthSpan Digest is your guide to overcoming gym anxiety and getting started with resistance training the right way.Whether you're brand new to fitness, returning after a long break, or just feel out of place in the gym environment, Aaron Shaw—Healthspan coach, occupational therapist, and strength & conditioning specialist—breaks down 4 simple and practical tips to help you move past fear and into action.You'll learn:Why resistance training is essential for healthspan and longevityHow to start small and build momentumHow to mentally reframe your gym experienceWhat exercises are best for beginners (including a sample 20-minute plan you can use today)Why having a plan removes anxiety and boosts confidenceThis episode is your no-BS, judgment-free blueprint for getting in the door, building consistency, and feeling proud of your progress—no matter where you're starting from.

Got a question or feedback? Send me a text!What happens when life throws you off the bike—literally and figuratively? In this powerful episode of Healthspan Digest, I sit down with Evan St. Clair: lifelong cyclist, business owner, and local legend, as he shares his journey through Crohn's disease, injuries, family challenges, and the road back to fitness in his 50s.We talk about:

Got a question or feedback? Send me a text!Getting fit after 40? Chances are, you've been lied to—by outdated science, bad Instagram advice, or even your own memories of a younger, fitter you. In this episode of Healthspan Digest, Aaron Shaw—occupational therapist, strength coach, and founder of Healthspan PhysioCoaching—exposes the 3 biggest myths that derail middle-aged adults from getting strong, staying energized, and living pain-free.

Got a question or feedback? Send me a text!If you've ever thought VO₂ max was just for elite athletes or lab testing… think again.In this episode, Aaron Shaw breaks down why VO₂ max is one of the most powerful—and overlooked—predictors of how long and how well you'll live. Whether you're a former athlete who's fallen out of routine or just someone who wants more energy and resilience, this one's for you.

Got a question or feedback? Send me a text!Are you tired of being tired?In this powerful and practical episode of Healthspan Digest, host Aaron Shaw sits down with certified sleep science coach and psychotherapist Keri Cooper to uncover the truth about why you're not sleeping well—and what to do about it.You'll learn:• Why sleep isn't a luxury—it's a non-negotiable for physical and mental health• The hidden cost of wearing your exhaustion like a badge of honor• What your bedroom setup, daily habits, and screen time are doing to your sleep (spoiler: it's not good)• How you might be sabotaging your own rest—even when you think you're doing everything right• Why cognitive behavioral therapy for sleep (CBT-I) is more effective than apps, trackers, or pills• The one thing you can do tonight to sleep better—no gadgets, no gimmicksWhether you're a parent, professional, student, or just someone who wants to feel better and live longer, this episode delivers science-backed strategies and surprising insights that could transform your sleep in less than 30 days.Connect with Keri Cooper to get better sleep: https://sleepsolutionsbykeri.com/ 

Got a question or feedback? Send me a text!Struggling to find the energy or motivation to work out? You're not alone. In this short but powerful episode, Healthspan Coach Aaron Shaw breaks down the science-backed 5-Minute Rule—a simple yet effective strategy to overcome procrastination and get moving.Learn why motivation is overrated, how action creates momentum, and how this small mental shift can transform your healthspan, career span, and overall well-being. Plus, Aaron shares practical tips to implement this rule today—whether for exercise, work, or any habit you've been avoiding.Listen now and take the first step—because five minutes can change everything. 

Got a question or feedback? Send me a text!Ever felt stuck in your workouts, unsure if you're making progress—or worse, dealing with soreness, burnout, or injury? I've been there. In this episode of HealthSpan Digest, I'm breaking down 7 game-changing resistance training strategies backed by science to help you train smarter, get stronger, and maximize your results.You'll learn:✅ Why compound movements should be the foundation of your training✅ The sweet spot between training hard and avoiding burnout✅ How to progressively overload without wrecking your joints✅ Why lifting weights beats cardio for fat loss✅ The power of eccentric control to maximize muscle growth✅ How recovery is the secret weapon for performance and longevityWhether you're short on time, struggling with motivation, or just looking to level up your training, these strategies will help you get more results in less time.

Got a question or feedback? Send me a text!In this episode of Healthspan Digest, host Aaron Shaw sits down with Dr. Sonja Olson, an expert in emotional resilience, well-being, and stress management. With over 25 years of experience as an emergency veterinarian and a decade dedicated to veterinary wellness education, Dr. Olson shares invaluable insights on navigating high-stress professions.They explore the unique emotional demands of caregiving roles—whether in veterinary medicine, healthcare, education, or other high-pressure environments—and provide actionable strategies to build resilience, prevent burnout, and reclaim well-being. Dr. Olson also introduces the concept of “empathic strain,” explains how self-care is an ethical duty, and breaks down practical steps for fortifying emotional and physical health.If you've ever struggled with burnout, emotional exhaustion, or the weight of responsibility in your career, this conversation is for you.

Got a question or feedback? Send me a text!Are you constantly on the go, feeling stressed, overwhelmed, or stuck in a cycle of burnout? In this episode of Healthspan Digest, host Aaron Shaw welcomes yoga instructor, personal trainer, and author Megan Nolan to explore the power of movement as a tool for emotional well-being, stress relief, and overall resilience.Megan shares her game-changing “Power Pause” method—a simple yet effective way to reset your nervous system, boost energy, and regain focus in just two minutes. Whether you're an entrepreneur, busy professional, or high-achiever struggling with stress, this conversation is packed with actionable insights you can implement today.What You'll Learn:✔️ How movement and breath-work directly impact stress and anxiety✔️ The science behind shifting your nervous system in seconds✔️ Practical strategies to build resilience without overhauling your schedule✔️ How to integrate Power Pauses into your daily routine for lasting benefits

Got a question or feedback? Send me a text!Most people in the gym are wasting their time. Not because they lack motivation—but because they're doing the wrong things: too much rest, not enough intensity, and exercises that don't actually move the needle. If you're putting in the effort but not seeing results, this episode is for you.In today's episode, Aaron Shaw, founder of HealthSpan PhysioCoaching, dives into:

Got a question or feedback? Send me a text!How do high achievers sustain success while maintaining balance and well-being? In this episode of HealthSpan Digest, life coach Anne Levine shares powerful insights on building resilience, overcoming mental roadblocks, and creating change that actually sticks.Anne, founder of Annex Life Coaching, helps professionals bridge the gap between ambition and personal fulfillment. We dive deep into:✅ Lessons from endurance sports—How ultra-marathons & triathlons build mental strength✅ Breaking negative thought patterns—How to reframe setbacks & develop self-compassion✅ Sustainable habit change—The key to making small improvements that compound over time✅ The power of mindfulness & mindset work—How to work with your thoughts instead of against them✅ One simple action you can take today to improve your emotional well-being and overall healthspanIf you've ever struggled with motivation, self-discipline, or maintaining consistency, this episode is packed with insights to help you break through mental barriers and take action.

Got a question or feedback? Send me a text!Want to be happier? Science has the answers! In this episode, I break down five powerful, research-backed strategies that you can start using today to improve your mood, energy, and overall well-being—all in just five minutes.These aren't just feel-good ideas; they're proven methods supported by psychology and neuroscience to help you rewire your brain for happiness.In This Episode:✅ Practice Gratitude – The simple habit that rewires your brain for positivity✅ Move Your Body – How even 10 minutes of movement can boost mood instantly✅ Prioritize Sleep – The link between quality sleep and happiness✅ Strengthen Social Connections – Why real relationships matter more than social media✅ Perform Acts of Kindness – The surprising way helping others boosts your own happiness

Got a question or feedback? Send me a text!What is Healthspan? Simple Habits to Live Longer, Healthier, and BetterIn this episode of the Healthspan Digest Podcast, Aaron Shaw breaks down the concept of healthspan and why it's the key to living a longer, healthier, and more vibrant life. More than just the number of years you live (lifespan), healthspan is about how many of those years you spend in good health, free from chronic disease and significant disability.Aaron explores:✅ The difference between lifespan and healthspan✅ Why extending your healthspan is simple, but not always easy✅ The 5 pillars of healthspan: exercise, nutrition, sleep, emotional well-being, and preventative care✅ Common mistakes people make when trying to improve their health✅ Why relying on quick fixes or the medical system isn't the solution✅ Actionable tips to start improving your healthspan today

Got a question or feedback? Send me a text!Did you know that 70% of your immune system is housed in your gut? Or that nearly 90% of the serotonin in your body—the “feel-good” neurotransmitter—is produced there? In this episode, Aaron Shaw dives into why gut health is so much more than a buzzword and how it influences your immune system, mood, and overall well-being.Join Aaron as he introduces the Gut Health Pyramid, a simple framework for understanding where to start and what really matters in improving gut health. He breaks it down into five actionable steps, focusing on foundational nutrition and hydration strategies that you can start today. Whether it's adding fermented foods like sauerkraut (yes, even for breakfast), prioritizing fiber, or cutting back on processed foods, there's something here for everyone.Discover:•The surprising role of bacteria, fungi, and viruses in your gut.•How your gut and brain are in constant communication via the gut-brain axis.•Five simple ways to strengthen your gut health and boost your healthspan.If you're looking to improve your physical, emotional, and cognitive health without feeling overwhelmed, this episode is your starting point. Don't miss the first installment of this gut health series!

Got a question or feedback? Send me a text!Struggling to get a good night's sleep? In this quick and actionable episode, Aaron Shaw, Founder of Healthspan PhysioCoaching, shares five science-backed tips to improve your sleep starting tonight. From creating a sleep-inducing environment to establishing a relaxing bedtime routine, these strategies will help you optimize your recovery, reduce stress, and wake up feeling refreshed and ready to conquer your day.*Please subscribe to my podcast and follow me on YouTube for more info!Discover how small changes—like limiting screen time before bed and maintaining a consistent sleep schedule—can have a massive impact on your healthspan, the length of time you stay healthy, vibrant, and active in life.Tune in for practical advice you can implement right away and learn why prioritizing sleep is one of the most powerful tools for improving your mental and physical well-being.✨ Got a topic you want covered? Send Aaron a message! He's here to help you master the five pillars of healthspan: exercise, nutrition, sleep, emotional well-being, and preventative care.Want to support this advertiser free show? Please do ---> Buy Me a CoffeeHealthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video Episodes

Got a question or feedback? Send me a text!In this episode, Aaron Shaw dives into the fleeting nature of motivation and why relying on it might be holding you back from achieving your health and wellness goals. Using real-life examples, including the story of his coaching client Val—a busy veterinarian who transformed her sleep routine—Aaron explains how motivation is like an unreliable friend who often lets you down.Discover the neuroscience behind habits, how to leverage dopamine for success, and why systems and discipline always outperform motivation. Drawing inspiration from Atomic Habits by James Clear, Aaron shares actionable strategies, including:•Creating habit loops with cues, cravings, responses, and rewards.•Starting small with the “two-minute rule.”•Stacking habits for easier follow-through.•Shaping your environment for success.•Redefining your identity to align with healthier choices.You'll walk away with five actionable tips to bypass motivation altogether and one key thing you can do today to extend your healthspan.If you're ready to ditch the flaky friend that is motivation and build a system that works, this episode is for you. Let's create habits and systems that make success inevitable.Want to support this advertiser free show? Please do ---> Buy Me a CoffeeHealthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video Episodes

Got a question or feedback? Send me a text!In this deeply personal episode of Healthspan Digest, host Aaron Shaw shares his recent journey of navigating a family health emergency over the holiday season. From nights on a sofa couch to exercising in tiny hotel gyms, Aaron opens up about the challenges of maintaining healthy habits while stepping up to care for loved ones during a crisis.Discover practical tips to stay anchored to your health—no matter the circumstances—including:•Journaling for stress management•Creative ways to exercise on the go•Making mindful food choices when options are limited•Managing sleep in less-than-ideal conditionsAaron's message is simple yet profound: You can't pour from an empty cup. Your ability to show up for others depends on your own health and resilience. Listen in to gain actionable insights on how to simplify your habits, adapt to the chaos, and emerge stronger—even in life's toughest moments.If you or someone you know is going through a challenging time, this episode is for you. Share it with those who need encouragement to prioritize their health during life's storms.

Got a question or feedback? Send me a text!Struggling with weight gain, low energy, or the challenges of middle age? In this quick and actionable episode of Healthspan Digest, I share 5 essential tips about fats—the good, the bad, and how to use them to improve your health, lose weight, and feel energized.In Just 5 Minutes, You'll Learn:1️⃣ How to spot and avoid dangerous trans fats hiding in common foods.2️⃣ The secret to cooking with fats—why smoke points matter for your health.3️⃣ Why fats are essential for absorbing vitamins like A, D, E, and K.4️⃣ The role of omega-3s and other fats in boosting brain health and memory.5️⃣ How fats can keep you full longer and help curb unhealthy cravings.As a middle-aged coach working with clients just like you, I know the challenges: high stress, tight schedules, and feeling the effects of aging. That's why these quick tips are designed to fit your life and help you take control of your nutrition and healthspan—the years you live healthy, vibrant, and active.

Got a question or feedback? Send me a text!Stephanie, a 45-year-old dentist and mom of two, was stuck in the cardio trap. For months, she woke up before dawn to hit the treadmill, determined to drop 40 pounds as per her doctor's orders. But despite her dedication—45-minute sessions, five days a week—the scale barely budged. Frustrated and defeated, Stephanie turned to a new approach that changed everything.In this episode, Aaron Shaw of Healthspan PhysioCoaching busts the myth that cardio is the key to weight loss. Using Stephanie's story, he reveals why cardio alone isn't enough and dives into the science of fat loss. You'll learn how strength training, proper nutrition, and a sustainable plan can deliver the results you've been chasing—without hours on the treadmill or restrictive dieting.What You'll Discover in This Episode:•Why cardio alone isn't effective for sustainable fat loss.•The real role of calorie deficits in weight management.•How strength training boosts your metabolism and burns fat around the clock.•Practical tips for building a fitness and nutrition plan that works for YOU.•One action you can take today to start your journey to better health and weight loss.If you're tired of sweating it out with little to show for it, this episode will help you break free from the cardio myth and take control of your fitness journey.

Got a question or feedback? Send me a text!Carbs—loved by many, feared by some. In this short and punchy episode, Aaron Shaw of HealthSpan PhysioCoaching breaks down five science-backed tips about carbohydrates in just five minutes. Learn why carbs don't cause weight gain (spoiler: it's all about portion size and quality), how to adjust your carb intake for your activity level, and the best timing for carbs to optimize performance and recovery. Aaron also dives into age, gender, and health-specific considerations and highlights the importance of balancing carbs with proteins and fats to sustain energy and protect muscle tissue.Whether you're curious about managing weight, fueling workouts, or improving your overall health span, this episode is packed with practical advice. Plus, Aaron busts some common myths and shares actionable insights to help you make smarter choices with your nutrition.

Got a question or feedback? Send me a text!Ready to ditch the New Year's resolutions that never stick? In this episode, Aaron Shaw, founder of Healthspan PhysioCoaching, reveals why over 90% of resolutions fail—and how you can break the cycle with a simple, proven system to create lasting habits.

Got a question or feedback? Send me a text!Protein is a game-changer for maintaining muscle, managing weight, and living a vibrant, active life. In this fast-paced episode, I'm breaking down 5 essential protein tips you can implement today. Whether you're aiming to improve your workouts, support healthy aging, or boost your healthspan, this episode has something for you.What You'll Learn in This Episode:•Why protein is critical for maintaining muscle as you age•How protein helps control hunger and aids weight management•The best high-quality protein sources to prioritize in your diet•How to distribute protein evenly throughout the day for maximum impact•The role of supplements and how to use them wiselyResources Mentioned:

Got a question or feedback? Send me a text!FREE 21-Day Kickstarter Fitness ProgramFeeling the weight of knowing you should be exercising but struggling to actually get started? Maybe it's gym anxiety, fear of injury, or just the overwhelming nature of it all. In today's episode, Aaron Shaw, founder of Healthspan PhysioCoaching, dives into why strength training after 40 isn't just a “good idea”—it's essential for a vibrant, independent life. Aaron walks us through the real risks of staying inactive, the challenges of building a new fitness routine, and how aging changes our bodies in ways that make exercise even more critical.This episode breaks down:•The risks of not strength training and the dangers of being overweight or deconditioned.•Common challenges that hold us back from starting, like self-doubt and fear of injury.•The body's changes after 40 (hello, slower metabolism) and why strength training can combat these shifts.•Six practical tips to finally make strength training a habit—even if you're starting from scratch.Whether you're a busy professional, a parent, or someone who just wants to stay active and independent, tune in to learn why the time to start is now—and how easy it can be to begin. Plus, Aaron shares access to his free, beginner-friendly program for anyone ready to make the leap into lifelong strength and health.Healthspan Shop - Nutrition, Gear, EquipmentFREE 21-Day Healthspan Kickstarter Program!Healthspan coaching consultations, programs, speaker inquiriesWant to support the show? Please do ---> Buy Me a Coffee Monthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!In this episode, Healthspan Coach Aaron Shaw dives into the science of brain fuel—why the brain, despite being just 2% of our body weight, demands a whopping 20% of our daily energy. Aaron shares firsthand experiences from his rehab clinic and relatable stories from other high-stakes professions, like pilots and veterinarians, who struggle to keep up with quality nutrition during a hectic workday. Learn why skipping meals or grabbing sugary snacks can lead to poor decisions, mistakes, and even long-term metabolic issues.Discover practical, nutritious snacks and mini-meals that deliver steady energy and cognitive clarity when time is scarce. Aaron explains why eating protein-rich, balanced snacks throughout the day can prevent the 10-15% drop in cognitive performance linked to low blood sugar and helps reduce the chances of reaching for high-sugar treats when you're “hangry.”This episode covers:•Brain Fuel Basics: Why balanced nutrition matters for energy, mood, and decision-making.•Go-To Snacks: Specific ideas like Greek yogurt with berries, hummus with veggies, and roasted chickpeas for a quick, nutrient-dense boost.•Meal Prep Tips for the Busy Professional: How to batch-prep grab-and-go meals like overnight oats, quinoa bowls, and homemade smoothies.•The Business Case for Nutrition: Why both employees and business owners benefit from prioritizing healthy food at work to improve performance, reduce errors, and enhance well-being.Whether you're a busy professional, manager, or business owner, this episode will give you actionable strategies to eat well on the go, prevent cognitive dips, and support your healthspan. Don't let the demands of the day sacrifice your nutrition or productivity—tune in to learn how to fuel your brain and body for peak performance.Keywords: brain fuel, cognitive performance, healthy snacks, meal prep for busy professionals, on-the-go nutrition, workplace wellness, energy-boosting snacks, healthspan, Aaron Shaw, avoiding mistakes at workHealthspan Shop - Nutrition, Gear, EquipmentFREE 21-Day Healthspan Kickstarter Program!Healthspan coaching consultations, programs, speaker inquiriesWant to support the show? Please do ---> Buy Me a Coffee Monthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!In this lightning round episode, Aaron Shaw from Healthspan PhysioCoaching delivers 5 actionable tips in just 5 minutes to help you stay consistent with your workout routine. Struggling to make exercise a habit? Aaron shares proven strategies that can make a real difference, from scheduling workouts like meetings to tracking your progress. Plus, get a FREE 21-day kickstart workout plan to help you walk into the gym with confidence and purpose.Ready to take control of your health and extend your healthspan? Tune in for these quick, powerful tips that will get you back on track!Healthspan Shop - Nutrition, Gear, EquipmentFREE 21-Day Healthspan Kickstarter Program!Healthspan coaching consultations, programs, speaker inquiriesWant to support the show? Please do ---> Buy Me a Coffee Monthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!In this episode, Aaron Shaw dives into the ancient philosophy of Stoicism and how its principles can help you overcome three of the biggest obstacles to a healthy lifestyle: time management, mindset, and resilience. Whether you're in midlife and feeling overwhelmed by the demands of work, family, and your health, or simply struggling to stay consistent with fitness, Stoicism offers powerful tools to take control of your time, adjust your mindset, and build both physical and mental toughness.Aaron breaks down how Stoicism helps you face the chaos of life with calm and purpose, reclaim lost time by cutting out distractions, and use setbacks to strengthen your body and mind. He also shares personal stories and actionable tips to help you start applying these ideas today. Plus, there's an opportunity to work with Aaron one-on-one to integrate Stoic principles into your own health journey.If you're ready to stop struggling and start thriving, this episode is for you. Take action now and extend your healthspan!Also visit: https://ryanholiday.net Take Action!Want personalized guidance on how to apply Stoicism to your health and fitness? Visit Healthspan PhysioCoaching to book a one-on-one consultation with Aaron today.FREE 21-Day Kickstart GuideHealthspan Shop - Nutrition, Gear, EquipmentFREE 21-Day Healthspan Kickstarter Program!Healthspan coaching consultations, programs, speaker inquiriesWant to support the show? Please do ---> Buy Me a Coffee Monthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!FREE 3-Week Kickstarter Program HERE!Are you fueling your workouts the right way? In this episode of Healthspan Digest, host Aaron Shaw dives deep into the science behind pre-workout nutrition and why timing is everything when it comes to optimizing your performance. Whether you're prepping for a long bike ride, a strength-training session, or just trying to make it through a morning workout without feeling wiped out, this episode is packed with actionable tips to help you get the most from your exercise routine.Aaron debunks common myths about pre-exercise fueling—like whether you really need to eat right before every workout or if fasted cardio is the secret to fat loss. He also shares personal stories from his own experience as a competitive cyclist and healthspan coach, making it easy to understand how nutrition timing can directly impact your energy levels and results.Key Takeaways:•Learn how to properly fuel for cardiovascular workouts vs. strength training.•Discover the truth behind popular myths like “you must eat before every workout” and “fasted cardio is always better.”•Get practical tips on what to eat and when, especially for early morning workouts.•Find out why paying attention to the quality and timing of your meals could be the missing link to better performance.If you're curious about how to tweak your nutrition for more energy and better results, this episode is for you. Plus, Aaron teases his upcoming episode on post-workout nutrition, so stay tuned!Subscribe now on Spotify and Apple Podcasts and don't miss out on the next episode of Healthspan Digest, where we continue to explore ways to extend your healthspan and improve your quality of life through smart, actionable strategies.Healthspan Shop - Nutrition, Gear, EquipmentFREE 21-Day Healthspan Kickstarter Program!Healthspan coaching consultations, programs, speaker inquiriesWant to support the show? Please do ---> Buy Me a Coffee Monthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!In this episode of HealthSpan Digest, Aaron Shaw, healthspan coach and expert in physical and emotional well-being, walks you through building a simple yet effective preventative care toolkit. Using easy habits and basic tools, Aaron shares actionable strategies that can significantly extend your healthspan and improve your overall well-being.Build Your Toolkit HERE!Learn the importance of daily hydration, movement breaks, sleep hygiene, balanced nutrition, and stress management, and discover a few key products that can support these habits—everything from a foam roller for mobility to a blender for nutritious smoothies. Aaron also shares his favorite tools, all accessible in his online store, while emphasizing that maintaining health doesn't have to be complicated.By the end of this episode, you'll walk away with easy-to-implement steps and product suggestions to kickstart your own healthspan journey. Remember, it's not about waiting for a health crisis but about being proactive and investing in your long-term wellness today!Key Takeaways:•Daily hydration goal: drink half your body weight in ounces of water.•Foam rolling and dynamic movement to maintain mobility.•Sleep routine tips for recovery and longevity.•Nutritional support with smoothies and balanced meals.•Stress management tools like mindfulness, breathing exercises, and journaling.Tune in to take your first step towards a healthier, more vibrant life! Visit Aaron's store for a curated list of recommended products and tools to support your healthspan journey.Listen now and start building your toolkit!Healthspan Shop - Nutrition, Gear, EquipmentFREE 21-Day Healthspan Kickstarter Program!Healthspan coaching consultations, programs, speaker inquiriesWant to support the show? Please do ---> Buy Me a Coffee Monthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!In this episode of Healthspan Digest, Aaron Shaw dives deep into the science of melatonin. As a healthspan coach, occupational therapist, and strength and conditioning specialist, Aaron explores the role melatonin plays in our sleep-wake cycles, the benefits and potential drawbacks of supplementing, and how it might help improve sleep quality in the short term.Using his own personal experience with melatonin during a road trip, Aaron highlights both the pros and cons of melatonin supplementation, addressing its effectiveness for jet lag, shift work, and sleep onset issues. However, he also warns about the risks of over-reliance on the supplement and stresses the importance of sleep hygiene and behavioral changes as more sustainable solutions for long-term sleep problems.Tune in to learn:•How melatonin works with your body's natural circadian rhythm•When to use melatonin as a tool for improving sleep•The potential downsides of over-supplementing•Practical tips to improve your sleep hygiene without needing supplementsWhether you struggle with occasional sleeplessness or are curious about natural ways to boost your sleep quality, this episode is packed with science-backed insights and practical advice to help you sleep better and improve your healthspan.Listen now, and don't forget to follow for more tips on optimizing your health and well-being!Healthspan Shop - Nutrition, Gear, EquipmentFREE 21-Day Healthspan Kickstarter Program!Healthspan coaching consultations, programs, speaker inquiriesWant to support the show? Please do ---> Buy Me a Coffee Monthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Want to burn more calories and boost your metabolism? In this episode of Healthspan Digest, Aaron Shaw delivers five science-backed tips to fire up your metabolic rate in just five minutes! Skip the fads—these are research-driven, real-world strategies that you can start using today.You'll learn how to:1.Build muscle with strength training

Got a question or feedback? Send me a text!In this episode of Healthspan Digest, host Aaron Shaw shares five actionable tips to help you create healthy, sustainable habits that stick. In just five minutes, you'll learn how to build micro habits, stack them for maximum efficiency, use visual cues to stay on track, celebrate small wins the right way, and adopt an identity that aligns with your health goals. Whether you're just getting started or looking to solidify your routine, these tips will guide you toward living a vibrant, healthy life. Ready to make change simple? Hit play and take the first step today!This episode is perfect for those striving for longevity and healthspan improvement.Healthspan coaching consultations, programs, speaker inquiriesWant to support the show? Please do ---> Buy Me a Coffee Monthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Feeling overwhelmed, stressed, and exhausted from work? You're not alone—63% of U.S. employees are on the verge of quitting their jobs due to workplace stress and burnout. From healthcare workers and teachers to corporate managers and first responders, burnout is a growing problem affecting many high-stress professions. But it doesn't have to be the end of your career or your happiness.In this episode, Aaron Shaw, a seasoned occupational therapist and strength coach, dives deep into the risks of burnout, the telltale signs that you may be experiencing it, and most importantly, actionable strategies to help you reduce stress and avoid burnout altogether. Drawing from nearly three decades of experience, Aaron shares personal stories from his work in healthcare and provides practical tips, including boundary-setting, mindset shifts, and adopting a stoic approach to workplace challenges.Learn how to recognize when stress is reaching a breaking point, what you can do to prevent burnout, and why setting boundaries and adjusting your expectations are the keys to preserving your health, happiness, and career satisfaction. If you're ready to take control of your work stress, tune in to this essential episode.Don't forget to subscribe to the podcast and YouTube channel for more expert advice on how to live a longer, healthier, and happier life through the pillars of HealthSpan: exercise, nutrition, sleep, emotional well-being, and preventative care.Healthspan coaching consultations, programs, speaker inquiriesWant to support the show? Please do ---> Buy Me a Coffee Monthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Did you know that vitamin D is more than just a vitamin? It's a game-changing hormone that can boost your immune system, strengthen your muscles, and even improve your athletic performance. In this episode, healthspan coach Aaron Shaw dives deep into why vitamin D is essential for your healthspan and fitness. Learn how to optimize your levels through sunlight, food, and supplements, and discover the surprising ways vitamin D impacts your body—from bone health to endurance and recovery. Whether you're an athlete or just looking to live a longer, healthier life, this episode is packed with actionable insights. Don't miss it!Healthspan coaching consultations, programs, speaker inquiriesWant to support the show? Please do ---> Buy Me a Coffee Monthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Ever wake up after a tough workout feeling that “hurt so good” sensation, only to find yourself limping around for days? Not all pain is created equal, and knowing the difference between the kind that builds you up and the kind that breaks you down can be the key to avoiding injury and making real progress in your fitness journey.In this episode of HealthSpan Digest, I dive deep into the world of pain—what it is, how it works, and why it's such a powerful tool for anyone pursuing a healthier, more vibrant life. I share a personal story about a run that left me more than just a little sore, illustrating the fine line between pushing your limits and pushing too far.We'll explore:•The difference between good pain (like muscle soreness) and bad pain (like tendinitis).•How pain acts as a feedback mechanism, guiding your fitness progress.•Tips on how to respond to both good and bad pain to keep you on the path to better health.Whether you're a seasoned athlete or just getting back into the groove, this episode will equip you with the knowledge you need to train smarter, avoid injuries, and extend your healthspan. Tune in and learn how to embrace the right kind of pain and steer clear of the wrong kind.Listen now and start making pain work for you, not against you!Healthspan coaching consultations, programs, speaker inquiriesWant to support the show? Please do ---> Buy Me a Coffee Monthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Have you ever felt like you're doing everything right—following the latest workout trends, eating clean, managing your stress—yet still not seeing the results you desire? The truth is, the path to a longer, healthier, and more vibrant life isn't just about what you do; it's about how you do it. In this episode, Aaron Shaw, an experienced coach and healthspan expert with nearly three decades of experience, breaks down the five essential pillars of healthspan: Exercise, Nutrition, Sleep, Emotional Well-being, and Preventative Care. But more importantly, he reveals why having a coach to guide you through these pillars could be the game-changer you've been missing.Aaron shares personal stories and insights from his journey as both a coach and a coached athlete, illustrating the transformative power of expert guidance. Whether you're stuck in your health journey, not seeing the returns on your hard work, or simply curious about optimizing your life, this episode is for you.Discover how a coach can help you avoid common pitfalls, tailor a plan that fits your unique needs, and ensure you're making real, sustainable progress. Aaron also offers actionable tips that you can start implementing today to extend your healthspan—plus, he's available for a free consultation if you're ready to take your health to the next level. Contact: Hello@HealthspanDigest.com Don't settle for mediocrity when it comes to your health. Tune in to learn why you're worth the investment, and how a coach can help you unlock your full potential for a long, healthy, and fulfilling life.Want to support the show? Please do ---> Buy Me a Coffee Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesHealthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!In this episode of the Healthspan Digest, Coach Aaron Shaw breaks down the science and strategy behind creating a powerful morning routine that doesn't require waking up at the crack of dawn. If you're someone who cringes at the word “morning,” this episode is for you. Aaron reveals how his morning routine actually starts the evening before at 7 PM, ensuring that the first two hours of his day are stress-free, productive, and completely automated.Learn how to streamline your mornings, reduce stress, and boost productivity—all while improving your physical and mental health. Aaron also busts the myth that you have to wake up super early to be successful, providing practical tips and real-life examples of how a consistent morning routine can enhance your healthspan.Tune in to discover:•The real benefits of a morning routine backed by science•Aaron's personal step-by-step morning ritual that guarantees results•Three actionable steps to start or refine your own morning routine todayWhether you're looking to optimize your mornings or just get more out of your day, this episode is packed with insights that can make a big difference.Don't miss out on unlocking your full potential with a morning routine that works for you!Want to support the show? Please do ---> Buy Me a Coffee Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!In this eye-opening episode of the HealthSpan PhysioCoaching podcast, Aaron Shaw pulls back the curtain on the personal training industry, revealing the shocking truth about why so many people fail to meet their health and fitness goals—or worse, end up injured. With nearly 30 years of experience as an occupational therapist, certified hand therapist, and strength coach, Aaron shares insider tips on how to choose the right fitness professional. Learn the top three questions you must ask when interviewing a personal trainer and discover why most trainers are not qualified to guide you safely toward your goals. Aaron explains why you might not need a personal trainer at all—but rather a coach who can offer long-term guidance, personalized programming, and support through your fitness journey. Tune in to arm yourself with the knowledge to avoid common pitfalls and set yourself up for success!Keywords: Personal Trainer, Fitness Coach, Healthspan, Injury Prevention, Fitness Industry, Workout Safety, Certified Trainer, Personal Training Tips, Long-Term Fitness Success, Exercise GuidanceWant to support the show? Please do ---> Buy Me a Coffee Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Welcome to another insightful episode of the HealthSpan Digest Podcast with Aaron Shaw! In this episode, Aaron dives into the science and practical application of combining Zone 2 training with high-intensity workouts to dramatically improve your cardiovascular health and performance with just five hours of training per week. Whether you're a time-crunched professional, an ambitious athlete, or someone aiming to extend their healthspan, this episode offers a simple, science-backed plan to achieve real, measurable results.Aaron, a seasoned healthspan coach, shares his personal journey and the successes of his clients, emphasizing how this training regimen has enhanced VO2 max, power output, and overall cardiovascular efficiency. He breaks down the importance of heart rate training zones, particularly Zone 2 and Zone 4, and how spending dedicated time in these zones can lead to significant improvements in your health and athletic performance.Tune in to learn how to optimize your training schedule, the benefits of Zone 2 for fat oxidation and mitochondrial function, and the powerful effects of high-intensity interval training. Whether you're 25 or 75, this episode will equip you with the knowledge and motivation to transform your cardiovascular health with minimal time investment.Want to support the show? Please do ---> Buy Me a Coffee Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upSubscribe: Healthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Welcome to the HealthSpan Digest! In this episode, Aaron Shaw, your healthspan and performance coach, dives deep into the world of visceral fat, why it's crucial to monitor, and how to reduce it effectively.

Got a question or feedback? Send me a text!The Essential Guide to Creatine Supplementation for Women: Benefits, Dosage, and RisksWelcome to the HealthSpan Podcast! In this episode, host Aaron Shaw dives into the fascinating world of creatine supplementation, specifically tailored for women. Whether you're a young adult, middle-aged, or a senior, whether you're a fitness enthusiast, competitive athlete, or just looking to improve your overall health, this episode is packed with science-based insights you don't want to miss.Aaron breaks down what creatine is and how it works, using a real-life analogy to explain its role in energy production. He explores the unique benefits of creatine for women, from enhancing athletic performance and muscle strength to supporting bone health and cognitive function. Aaron also covers practical aspects like dosing recommendations, the different types of creatine supplements, and potential risks and side effects.Listeners will also hear the compelling story of Lisa, a dedicated runner in her 50s, who discovered the transformative benefits of creatine. Plus, Aaron answers common questions about creatine supplementation, making this episode a comprehensive guide for any woman considering adding creatine to her health regimen.Key Topics Covered:What is creatine and how does it work?Benefits of creatine supplementation specifically for womenDosing recommendations and types of creatineRisks and side effects of creatineReal-life benefits for endurance athletesCognitive, bone, and metabolic health benefitsIf you enjoy this episode, please subscribe to Aaron's YouTube channel, HealthSpan Digest, for more health and fitness insights. Don't forget to hit the notification bell to stay updated on live Q&A sessions and new content.Creatine for women, creatine supplementation, women's health, fitness, muscle strength, bone health, cognitive function, endurance athletes, healthspan, Aaron Shaw, HealthSpan PodcastWant to support the show? Please do ---> Buy Me a Coffee Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Welcome to HealthSpan Digest with Aaron Shaw! In today's episode, we dive deep into the vital role of electrolytes in your health and athletic performance. Join me as I share my personal journey of discovering electrolytes' importance during a grueling summer bike race, and learn how these charged minerals can help prevent cramps, maintain hydration, and support muscle and nerve functions.

Got a question or feedback? Send me a text!Unlocking the Secrets to Optimal Sleep with Drew GrieselIn this episode of HealthSpan Digest, Aaron Shaw delves into the science and strategies behind optimizing your sleep with special guest Drew Griesel, founder of Primal Wellness Coaching. Discover how quality sleep can enhance your immune system, cognition, energy levels, mental health, physical strength, and overall mood. Drew shares his journey into the world of sleep science and practical tips for achieving better rest.Episode Highlights:- The importance of sleep for overall wellness- Understanding the stages of sleep and their impact on your health- The role of sleep trackers and technology in improving sleep quality- Practical sleep hygiene tips for better rest- How to create and maintain a sleep routine- The impact of light exposure, meal timing, and exercise on sleep- Addressing common sleep disruptors and optimizing your sleep environmentDrew also introduces his "Hack Your Sleep" program, offering listeners a free access code to help you start your journey towards better sleep. Whether you're struggling with sleep quality or looking to fine-tune your routine, this episode provides actionable insights and science-backed advice to help you sleep better tonight.Tune in now and take the first step towards a healthier, well-rested you!Drew Griesel - Primal Wellness Coaching (Sleep)https://www.primalwellnesscoaching.com/ https://programs.primalwellnesscoaching.com/products/hackyoursleep/ https://www.instagram.com/primal.wellness.coaching/ Keywords: Optimal Sleep, Sleep Quality, Sleep Hygiene, Sleep Stages, Sleep Tracker, Sleep Environment, Sleep Routine, Primal Wellness Coaching, HealthSpan, Aaron Shaw, Drew GrieselTags:#SleepOptimization #HealthSpanPodcast #SleepTips #BetterSleep #SleepScience #Wellness #PrimalWellnessCoaching #DrewGriesel #AaronShawLive #HealthAndWellness #FitnessJourney #SleepRoutine #SleepHygieneTipsCall to Action:Don't forget to subscribe to the HealthSpan Digest podcast for more episodes packed with valuable insights on health, fitness, and wellness. Share this episode with anyone looking to improve their sleep quality and overall health!Want to support the show? Please do ---> Buy Me a Coffee Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Summary:In this conversation, Aaron Shaw and Dr. Alexis Sam's discuss food allergies, their impact on quality of life, and the approach to identifying and addressing food sensitivities. Dr. Alexis shares insights on the concept of food clues and the process of uncovering the root causes of food reactions. The conversation also delves into the psychosocial impact of food allergies and the potential for resolution through a holistic approach. Dr. Alexis discusses her framework for assessing and treating food allergies, including immune support, inflammatory control, and healing. She also explores the correlation between physical activity and inflammatory states, as well as the duration and maintenance of treatment programs.Keywords:food allergies, food clues, holistic health, quality of life, food sensitivities, immune response, nutrition, psychosocial impact, food allergies, immune support, inflammatory control, healing, physical activity, treatment duration, maintenance programTakeaways:Food allergies can significantly impact an individual's quality of life, leading to social isolation and limitations in daily activities.The concept of food clues involves identifying the root causes of food reactions and addressing them through a holistic approach.Psychosocial aspects of food allergies, such as social interactions and emotional well-being, are important considerations in the management of food sensitivities.Resolution of food reactions is possible through a comprehensive treatment approach that focuses on restoring the body's natural balance and function. Assessment and treatment of food allergies involve immune support, inflammatory control, and healing.Physical activity can be correlated with inflammatory states and is incorporated into treatment programs.Treatment programs have a specific stopping point with a maintenance program for continued support.The average duration for 80-100% resolution of food allergies is six to seven months.Belief in the possibility of reducing food reactions and identifying dominant food clues are actionable steps for individuals with food allergies.Sound Bites:"Resolution of food reactions is possible, and evidence supports the effectiveness of holistic treatment approaches.""The framework goes into immune support, inflammatory control, and healing.""Lymphatic work is a strong example of incorporating physical activity into the program.""The average duration for 80-100% resolution of food allergies is six to seven months."Website: https://myfooodclues.comBuy the Food Clues Book: https://myfoodclues.com/bookEmail: foodallergydoc@gmail.comInstagram: @thefoodallergydocFacebook: @dralexissamsBuy Me a Coffee - the best way to support the showHealthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds