The Paul and Howard Show

This is the audio-only version of a video podcast we did with Lorcan Daily, who continues to do terrific work on aging and the limits of human performance, studying world champion indoor rowers.OverviewPaul and Lorcan look at the profiles and physiological characteristics of male indoor rowing world champions aged 50, 60, and 70+. Topics include muscle efficiency, VO2 peak, and the importance of a well-rounded training routine that includes resistance training, Lorcan explains how these dedicated athletes continue to achieve remarkable performances as they age. The episode also covers the significance of maintaining nutrition, avoiding injuries, and staying motivated through competition, providing actionable insights for both elite athletes and fitness enthusiasts.00:00 Introduction and Background00:07 Research Context and Initial Connections01:57 Study Protocol and Research Questions02:52 Physiological Testing and Metrics04:09 Comparative Analysis and Findings05:47 Insights on Aging and Performance07:19 Training and Injury Prevention22:42 Nutritional Strategies and Weight Management27:41 Practical Takeaways and Recommendations29:47 Conclusion and Final Thoughts

Howard and Paul discuss the  implications of a pre-diabetic diagnosis and share practical advice on how to address it. They explain how pre-diabetes is often misunderstood and outline the metabolic changes that lead to elevated blood glucose and hemoglobin A1C levels. The conversation highlights the importance of recognizing the gradual buildup of insulin resistance over many years and its wide-ranging health impacts, including increased risks of heart disease, kidney failure, and chronic inflammation.They emphasize the role of lifestyle changes—such as adjusting diet, increasing exercise, and possibly incorporating medications—in managing blood sugar levels and improving overall metabolic health. They also underscore the significance of dietary fiber as a simple yet effective measure to control blood glucose. tTrough deliberate lifestyle adjustments, pre-diabetes can often be managed effectively without always requiring pharmaceutical interventions.00:00 Introduction to Pre-Diabetes00:24 Understanding Pre-Diabetes Diagnosis01:29 The Consequences of Insulin Resistance04:58 Inflammation and Metabolic Health08:38 Personal Stories and Genetic Factors00:28 Practical Steps to Manage Pre-Diabetes12:49 The Role of Dietary Fiber16:01 Conclusion and Final ThoughtsPremium subscribers get a full transcript of every episode. 

Paul and Howard revisit the important topic of air quality, prompted by recent fires in Los Angeles. They share their personal experiences and strategies for maintaining good air quality in their homes, such as using HEPA filters and air quality monitors. They discuss the health risks associated with poor air quality, including its links to chronic diseases, inflammation, and reduced VO2 max in athletes. They emphasize the importance of minimizing lifetime exposure to harmful pollutants. The conversation underscores the significance of being proactive about air quality, both indoors and outdoors, and the need to rely on data rather than intuition.00:00 Introduction and Topic Overview00:31 Personal Air Quality Measures01:10 Indoor vs Outdoor Air Quality02:58 Health Impacts of Air Quality05:25 Real-Life Air Quality Experiences09:43 Managing Air Quality Exposure18:45 Conclusion and Final Thoughts

This episode was scheduled for earlier this month, but got lost in the editing shuffle. Better late than never!Paul and Howard discuss the unrealistic expectations often portrayed on social media regarding fitness achievements, especially around New Year's resolutions. They emphasize the importance of setting practical and attainable goals, sharing personal experiences of their own 2024 fitness journeys. They remind that moderate exercise is the key and stress that overextending oneself can lead to injury. They discuss plans for improving their fitness routines in the upcoming year, focusing on sustainable habits and mindful training.00:00 Introduction and New Year Reflections00:39 Analyzing Last Year's Activity Data01:30 Social Media Reactions and Expectations02:37 WHO Exercise Recommendations03:34 Balancing Exercise with Daily Life04:39 Setting Realistic Fitness Goals11:25 Strength Training and Personal Growth12:53 Looking Ahead to the New Year16:14 Avoiding Injuries and Smart Training21:19 Concluding ThoughtsPremum subscribers get a complete transcript of every episode..

Paul and Howard discuss the common misconceptions surrounding proxies for overall health, using grip strength as a ... proxy! They talk about how people often confuse proxies like grip strength, getting up from a chair, or VO2 max with direct indicators of health. These measures should only be used to gauge potential health issues such as sarcopenia or cardiovascular health but not as sole targets for improvement. They emphasize the importance of holistic health practices, refuting the idea that focusing on one metric can lead to overall better health.00:00 Introduction: The Proxy for Overall Health00:10 The Grip Strength Story01:39 Understanding Proxies for Health03:08 Common Misconceptions and Examples05:18 The Importance of a Holistic Approach15:00 The VO2 Max Obsession17:30 Conclusion: Using Proxies Wisely

Paul and Howard discuss how the amount and vigor of physical movement are more significant predictors of longevity than age, based on a recent piece on movement in Outside, as well as a new study on why exercise fails as medicine. They critique the modern trend of engineering movement out of daily life, making it harder for people to stay active. Highlighting historical studies and modern examples, they advocate for simple, natural forms of movement over complicated or expensive solutions. The conversation touches on societal barriers to movement and offers practical advice on incorporating more physical activity into everyday life.00:00 Introduction: The Importance of Movement00:33 Surprising Insights on Movement and Longevity01:19 The Simplicity of Movement vs. Complex Solutions01:57 Historical Evidence of Movement Benefits03:11 Modern Challenges to Natural Movement03:54 The Social and Environmental Barriers09:00 Reengineering Movement into Daily Life13:08 Practical Advice for Incorporating Movement20:16 Conclusion: Framing Movement for Longevity

In this episode, Paul and Howard discuss our complex relationship with data, especially in the context of fitness tracking. Paul describes his transition from a data-heavy Garmin Fenix smartwatch to a simpler approach, motivated by the desire to reduce clutter and anxiety. Paul shares his experiences of stripping down unnecessary data and focusing on essential metrics like heart rate and time, ultimately emphasizing the importance of simplifying data to avoid stress and improve overall well-being. Howard and Paul also discuss the practicality and need for various fitness metrics and the psychological impact of being inundated with data.00:00 Introduction: My Love-Hate Relationship with Data00:38 The Smartwatch Dilemma01:18 Simplifying My Watch: Stripping Down to Essentials02:22 The Data We Track: What's Really Necessary?05:19 Training and Metrics: Finding the Balance13:37 Conclusion: Embracing Simplicity in Data Tracking

Paul and Howard discuss the perils of 'form police'—people who criticize other people's exercise techniques. These people most often found on social media platforms like Instagram, X, and LinkedIn, but they can be anywhere, from gyms to the street. Paul and Howard share personal anecdotes about receiving unsolicited advice on their workout videos, highlighting the importance of movement over perfect form. They stress that most people don't need perfect form to benefit from exercise, and such criticism can discourage people from staying active. They also touch on their own experiences of being judged for their exercise form and emphasize the need for simplicity and less friction in encouraging others to move and stay healthy.00:00 Introduction to Form Police00:12 The Rise of Form Police on Social Media00:41 Personal Experiences with Form Police01:32 Impact of Form Policing on Exercise04:58 Ingredient and Supplement Policing06:17 Real-Life Examples and Frustrations09:02 The Importance of Movement Over Perfection13:37 Form Policing in Different Contexts19:17 Conclusion: Encouraging Movement Without Judgment

In this episode, Paul and Howard discuss Paul's recent experience with a challenging 50K race at high altitude. Despite rigorous training and prior experience, Paul faced unexpected physical difficulties that forced him to bail out halfway through the race. They explore the psychological and physiological aspects of his struggle, including altitude acclimatization and emotional tolls. Paul reflects on lessons learned and how he is preparing for future races, emphasizing the importance of training and mental resilience.00:00 Introduction and Greetings00:18 Paul's Race Experience01:20 Struggles During the Race02:10 Decision to Bail Out03:17 Post-Race Reflections05:38 Analyzing the Causes12:57 Future Plans and Races19:40 Conclusion and Final Thoughts

In this solo episode, Paul shares his personal training journey since mid-April. He provides detailed statistics on his activities, distance covered, shoes worn out, and vertical climbs. He discusses the reasons behind his training, including his love for structured routines and preparation for upcoming races. Paul also reflects on his experience, challenges faced, and the goals he has set for himself. This episode is a look into the dedication and hard work involved in training for long-distance running.00:00 Introduction and Training Overview00:18 Activity Stats and Insights01:00 Running Distance and Shoe Wear03:11 Training Motivation and Structure04:39 Upcoming Races and Goals05:41 Injury Management08:45 Calories Burned and Weight09:57 Tapering and Final Thoughts

In this abridged preview, Paul and Howard discuss a recent paper by Inigo San Millán and co-authors titled 'Metabolic and Cellular Differences between Sedentary and Active Individuals at Rest and During Exercise.' The paper reveals the dramatic metabolic consequences of being sedentary, even among those who consider themselves healthy. The hosts delve into how sedentary individuals show significantly poorer mitochondrial function, reduced fat oxidation, and impaired lactate clearance compared to their moderately active counterparts. They emphasize the insidious nature of these metabolic issues, which remain undetectable through standard medical tests and often go unnoticed until they manifest in more severe health problems. Paul and Howard stress the importance of regular physical activity and explain the underlying science, including the role of mitochondrial health and fat oxidation.00:00 Introduction and Overview00:59 Key Findings of the Study02:15 Metabolic Health and Mitochondrial Function03:59 Striking Differences Between Active and Sedentary Individuals05:02 Implications for Everyday Health05:53 The Role of Physical Activity06:45 Lactate and Metabolic Fitness09:07 Clinical Observations and Testing15:21 The Insidious Nature of Being Unhealthy18:53 Conclusion and Final ThoughtsFor the full episode, as well as a complete transcript, upgrade to being a premium member at Simplavida.com.

In this abridged episode, Paul and Howard discuss a recent Wall Street Journal article highlighting the surprisingly steep rise in knee and hip replacements among people in their forties and fifties. They get into the implications, reasons behind this trend, and question whether it is justified given the risks and lack of significant advancements in joint replacement technology. The discussion also touches on the broader medical trends, patient expectations, obesity's role, and the challenges and consequences of multiple joint replacements over a lifetime.00:00 Introduction 00:27 Rising Trend of Joint Replacements in Younger Patients01:16 Skepticism and Concerns About the Trend02:50 Technological Advancements and Their Limitations04:04 Risks and Long-Term Implications of Early Joint Replacements05:58 Patient Expectations and Doctor Responsibilities10:27 Economic and Practical Challenges in Joint Replacements19:01 Conclusion and Final ThoughtsPremium subscribers get the full episode and a complete transcript. 

In this abridged episode, Paul and Howard discuss Howard's return to trail running after a two-year hiatus. Howard shares his journey of overcoming long COVID, which left him significantly deconditioned, causing multiple injuries upon his return to running. Despite these setbacks, he's managed to push through the challenges, regain his fitness, and complete a recent race—and did it in heavy rain. Howard reflects on his experience, training, and future race plans with an emphasis on perseverance and avoiding the push to the breaking point. The conversation also touches on managing nutritional needs during long runs and the importance of listening to one's body.00:00 Introduction and Recent Race Experience02:38 Struggles and Setbacks in Recovery04:10 Pushing Through: The Turning Point05:49 Back on Track: Training and Racing Again07:07 Race Day: Challenges and Triumphs08:04 Recovery and Future Plans... Premium subscribers get the full episode, plus a complete transcript. .

In this preview episode, Paul and Howard discuss the relationship between sedentary lifestyles and adult joint pain. They discuss a provocative image shared by Howard, which highlights the consequences of inactivity. Howard explains how he addresses joint pain with his patients, emphasizing the importance of regular physical activity to combat metabolic diseases and chronic inflammation. The conversation covers practical steps to integrate movement into daily life and the challenge of motivating individuals to start and maintain an active lifestyle. The hosts also touch on evolutionary perspectives, the role of gamification, and personal anecdotes about overcoming the inertia of inactivity.Premium subscribers get access to the full episode, plus a complete transcript. 

In this abridged episode, Paul and Howard discuss the widespread panic arising from a minor market downturn and the mass attempts to sell investments, resulting in crashes for services like Vanguard and Schwab. They explore the human tendency to overreact, seek out explanations, and fail to trust in their preparation and processes. The conversation covers the parallels between financial markets, fitness routines, and the importance of patience, while highlighting the pitfalls of reactionary behavior and hedging bets. They also touch on the broader problem of loss aversion and the psychological need to feel part of significant events or movements.00:00 Introduction and Unexpected Tweet00:39 Market Panic and Human Behavior02:34 The Importance of Preparation04:08 Financial Lessons and Long-Term Thinking08:03 Trusting the Process11:02 Hedging Bets and Human Instincts14:54 The Search for Explanations17:09 Final ThoughtsPremium subscribers get access to the complete episode, as well as a full transcript. 

Paul and Howard talk about the tendency of the healthcare system to overdiagnose and overprescribe treatments for non-severe conditions. Howard shares insights on common age-related changes in the body that are often mistaken for serious issues, most of which will never require surgery. They talk about the critical role of patient education in managing expectations and reducing unnecessary interventions. And ... second opinions, second opinions, second opinions. Just do it.00:00 Introduction00:25 Understanding Patient Concerns and Pain01:43 Healthcare as a Business03:18 The Importance of Activity and Exercise08:17 Age-Appropriate Conditions and Overdiagnosis16:23 Patient Psychology and Decision MakingAs a free subscriber, you have access to the first ten minutes of the episode. Premium subscribers get the full episode and a complete transcript. 

Debunking Gym Myths: Muscle Building and Aging ExplainedIn this episode, Paul and Howard discuss common misconceptions about resistance training and gym anxiety, emphasizing the importance of just getting started despite fears of doing exercises perfectly. They highlight the process of muscle synthesis as we age, the minimal risk of injury if weights are managed properly, and the fallacies around the fragility of shoulders. The hosts review a scientific paper on skeletal muscle dysfunction and aging, discuss the role of protein, the potential but cautious use of biotherapeutics like rapamycin, and underline the various benefits of maintaining muscle mass for overall health and longevity.00:00 Introduction and Gear Review Follow-Up00:45 Discussing Skeletal Muscle Dysfunction with Age01:19 Gym Anxiety and Resistance Training02:26 Proper Form vs. Just Doing It04:58 Shoulder Fragility Myths09:38 Protein Intake and Muscle Synthesis16:13 Biotherapeutics and Muscle Maintenance21:00 Conclusion: Keep Moving and LiftingHere is the paper we discuss.Premium subscribers get access to the complete episode, as well as a full transcript. 

In this episode, Paul and Howard discuss their favorite running gear, covering everything from shorts and shirts to shoes and hydration packs. They share personal preferences, discuss the pros and cons of different products, and touch on the use of running watches, headphones, and hydration strategies, providing a comprehensive look at what works for them. 00:00 Introduction00:44 Favorite Running Shorts03:28 Running Shirts Preferences06:20 Socks and Their Importance09:34 Diving into Running Shoes12:46 Debate on ... The products discussed: ShortsPath shortsShirtsBrooks running shirtsSalomon SS Aero trail running shirtOn lightweight shirtsSocksSmartwool socksShoesAltra Lone PeakBrooks GhostAsics NovablastsWatchesPolar watchGarmin FenixHeadphonesApple AirPodsOpen Run ShokzGlassesScott glassesRoka glassesHydrationSalomon Hydration packPortable hand-held bottlesPremium subscribers get the full episode, as well as a complete transcript. 

In this preview episode—the full episode is for premium subscribers only—Paul and Howard discuss the current heatwave affecting the West Coast of the United States. They share their own experiences with extreme temperatures. They talk about the dangers of heat exhaustion and heat stroke, emphasizing the importance of understanding physiological responses to heat. They reference Jeff Goodell's book, 'The Heat Will Kill You First,' and provide practical advice on how to stay safe during extreme heat. The hosts offer tips for runners and cyclists to recognize early signs of heat distress and discuss the importance of hydration, cooling strategies, and protective clothing. They also explore the physiological and environmental challenges posed by elevated temperatures and highlight the crucial need for awareness and preparation in the face of rising global temperatures.00:00 Exercise and Heat00:44 The Dangers of Heat01:28 Physiological Effects of Heat on the Human Body04:21 Heat Acclimation and Misconceptions06:34 Real-Life Incidents and Lessons Learned11:00 Recognizing and Responding to Heat DistressPremium subscribers also get access to a full transcript.

Paul and Howard discuss the implications of maintaining fitness and health over time. They talk about Howard's recent tweet about how poor health often results from small health issues rather than a single significant event. They also explore the compounding effects of minor illnesses and injuries and how a sedentary lifestyle accelerates health decline. The episode emphasizes the importance of maintaining an active lifestyle to buffer against the inevitable small health hits over time.00:00 Introduction01:10 The Impact of a Sedentary Lifestyle03:28 Health Decline and Small Injuries05:25 Building a Buffer by Staying Active09:15 It's the Small Things That Get You ...For the full episode, plus a complete transcript, become a premium subscriber. There are other benefits too, like a sports and nutrition-trained AI model, and more. 

In this free preview, Paul and Howard start with Howard's recent viral tweet about ACL surgery and the discussions it sparked. They get into knee anatomy, focusing on the function and importance of the ACL. They discuss the prevalence of ACL injuries, the debates surrounding the necessity of ACL reconstruction, and why some patients may not need surgery at all. The conversation highlights the differences in medical practices between countries, the role of physical therapy, and the emerging Cross Brace Protocol that allows ACLs to heal without surgery. Howard shares insights from his career as a knee and shoulder surgeon, emphasizing the need for a patient-specific approach rather than routine surgeries. The episode is a deep dive into the complexities and controversies of ACL injuries and treatments.00:00 Introduction to ACL and Knee Anatomy01:56 The Complexity of ACL Reconstruction04:09 Controversies in ACL Treatment05:02 Physiological and Anatomical Insights10:16 Personal Anecdotes and Real-Life Examples12:25 Surgical Decisions and Systemic Issues20:12 Summary and Final ThoughtsPremium subscribers get the complete episode, a full transcript, and many other benefits. 

In this free episode, Paul and Howard discuss the importance of movement. They highlight the dangers of a sedentary lifestyle, some of which come from surprising sources, like increased home-based working. They discuss the psychological and societal factors that discourage people from moving, such as reliance on elevators and modern convenience tools. The hosts emphasize the significance of incorporating regular movement into daily routines, suggesting practical strategies like scheduling walks and making mundane tasks require more physical effort. They also touch on the fitness tracking culture and the pressures from platforms like Strava and how it can work against fitness. The episode wraps up with ideas on developing consistent movement habits to counteract the widespread tendency towards inactivity.00:00 Introduction: The Importance of Movement00:12 Fixation on Distance and Pace01:05 Misunderstanding Movement02:41 The Influence of Social Media and Strava05:04 Work from Home and Sedentary Lifestyles09:56 Encouraging Movement in Daily Life...Premium subscribers get the full episode, as well as a complete transcript, and other member benefits. 

In this free preview, Paul and Howard discuss common misconceptions surrounding exercise and bodily mechanics, particularly targeting myths related to knee injuries, the need for perfect movements, and the best exercise routines. They emphasize that staying active is more beneficial than being overly concerned with the 'right' form or specific exercises. The conversation also touches on the misleading information often circulated by the media about the 'perfect' exercise and the effectiveness of supplements. The hosts advocate for a balanced, less complicated approach to fitness and health, stressing regular movement and dispelling fears instilled by popular myths. Paul also makes fun of Howard for showing up in GQ.00:00 Introduction and GQ Mention00:20 Debunking Knee Injury Myths01:49 Mechanistic View of the Human Body03:11 The Importance of Physical Activity05:38 Misconceptions About Exercise10:34 The Role of Supplements....Premium subscribers get the full episode, as well as a complete transcript. 

Why does the first mile almost always suck? Whether you're biking, running, cross-country skiing, or almost anything else while trying to build fitness, the first bit almost always feels terrible. In this free preview episode, Paul and Howard discuss the challenges of starting physical activities such as running and weightlifting. They share motivational insights about sticking through the initial discomfort and the physiological necessity of a proper warm-up. The conversation covers the origin and impact of motivational posters in Howard's offices, dealing with joint pain, and how to build better fitness habits. They also touch on the role of mental resilience in overcoming the instinct to quit early on and the broader implications for maintaining an active lifestyle.00:00 Howard's Office Decor01:02 The First Mile Struggle03:15 Physiological Insights on Warmups08:07 The Power of Habit and Mental Resilience....

We train for life, we try to keep it simple, and we avoid doing silly things, but sometimes we still get injured. In this episode Paul and Howard talk about Howard's recent calf injury, how it happened, whether it means his training isn't work, and what he's going to do about it. Topics discussed:How Howard tore his calf muscleChronic vs acute injuriesHow he'll know when it's safe to return to runningWhy he got right back in the gymWhy fear holds us backThis full episode is for all subscribers. We do this intermittently to give non-premium listeners a chance to discover what they're missing. Here is a link to the full transcript, ordinarily only available to premium subscribers. 

In this free, abridged episode, Paul and Howard discuss how health gains and reduced all-cause mortality require cardio and strength training. But some people hate one of those two, some people hate the other, and most people hate 'em both. People dislike strength training for many reasons, including that they think it takes too long, involves gyms, and is generally just boring as heck. We can't change that, and we're nervous about people who try to turn resistance training into a carnival, but we do think it can be made much simpler, with less time, less gear, and most of the same results.  We talk about it in today's episode.Topics:What happens to our body when we strength train, and why that is importantWhy the right kind of inflammation is a good thingIt is a myth that you need to get ripped to get the benefitsWhat is the minimum amount of time or exercises requiredPaul and Howard's favorite simple resistance exercisesBonus: Why power matters at least as much as strength, and yet gets badly neglectedA full episode transcript is also available to all Premium subscribers. 

The relationship between V02max—your maximum rate of oxygen consumption during physical exertion, adjusted for your weight—and almost all aspects of health, fitness, and longevity are now well understood. It is, in a word, crucial. And we are reasonably good at prescribing exercise "doses" targeting improving your own measure, But what is well understood is how it can all get muddled by outside factors, like air quality. We dive into it all in this episode, trying to help you understand this important (and simple) measure that sometimes goes all ... weird. This is an abridged episode for free subscribers. The full episode, and a complete transcript, are available for Premium members. You can find out more at simplavida.com. 

In this abridged episode, Paul and Howard discuss the last twelve months in simplifying their fitness. Topics include:What they've stopped doingWhat they've started doingWhat they've learnedWhat injuries they've had, if anyWhat they're trying to do over the next 12 monthsPremium subscribers get the full episode, plus a complete transcript. More information is available at simplavida.com.

This is a free public preview of our latest podcast episode, about how to "consume" medical research. We want you to be skeptical, but not cynical, and able to tell when some new medical research matters vs. it just being preliminary, or even noise. The full version of this episode, available to premium subscribers, contains a complete transcript. 

This episode (abridged from the full, premium version) discusses the widespread fear of health-related issues, particularly around medication, vaccines, and exercise, and its impact on physical activity levels. The hosts challenge these fears, emphasizing the importance of movement for maintaining health and debunking myths that exercise leads to joint problems. They also critique the overreliance on health-tracking devices, suggesting it contributes to unnecessary anxiety. The conversation underscores the need for a better understanding of risk and the body's capacity for adaptation, arguing against the normalization of a sedentary lifestyle and highlighting the benefits of staying active for overall health and longevity.You can subscribe to the premium version at simplavida.com.

In this free preview of a premium episode, Paul and Howard discuss the paralysis caused by health & fitness information overload. Having too many options can leave people feeling overwhelmed, leading them to either disengage completely or obsess over minute details to the detriment of their overall health. Paul and Howard talk about how to return to basics, advocating for simple, foundational activities like walking and lifting everyday objects over complex routines and excessive supplementation. Paul & Howard critique societal pressures, influencers,and misconceptions that deter physical activity, emphasizing the importance of building a physical activity base gradually to prevent injuries and ensure long-term health. The bottom line: Stop pursuing perfection and avoid anyone overcomplicating health advice. For the full episode, subscribe at simplavida.com. 

Cholesterol, Residual Risk, and the Statin "Conspiracy"In this free preview, Paul and Howard talk about cholesterol management, its complexity, and the changing guidelines over the years. They explore both the negatives and positives of cholesterol, its part in cardiovascular disease, the impact of lifestyle factors, and the role of medications like statins. They also emphasize the importance of a tailored, individualistic approach towards its management based on unique risk profiles. Further, they cover how misinformation and misunderstanding about cholesterol can sometimes lead to inappropriate testing or treatment decisions. The conversation is driven by their shared belief in the critical role of cholesterol in human health and in the importance of a nuanced, informed discussion around the subject.00:00 Introduction to Cholesterol02:06 Understanding Cholesterol and its Importance02:34 The Role of Cholesterol in the Body03:16 The Dangers of Excess Cholesterol05:37 The Process of Plaque Formation08:02 The Impact of Lifestyle and Genetics on Cholesterol Levels08:30 Debunking Cholesterol MythsThis is a free public preview. For the full episode, you can subscribe at simplavida.com. 

The Role of Lifelong Exercise in Aging: A Conversation with Scott Trappe (Free preview)In this free preview of a longer premium discussion, Scott Trappe, a professor at the Human Performance Laboratory at Ball State University, explains the impact of exercise on improving the quality of life, particularly for the aging population. Scott highlights the research conducted at the laboratory including muscle biopsy studies and comparisons between lifelong athletes and non-exercisers across different ages. He shows that continuous and consistent exercise can better preserve VO2 max, lung function, and muscular capabilities. Furthermore, Scott shares empirical evidence showing that even individuals who begin exercising later in life can reap significant benefits.00:00 Introduction and Importance of Exercise00:20 Introduction to the Human Performance Laboratory00:53 The Aging Runners Study01:52 The Octogenarian Athlete Study02:16 Understanding Muscle Fiber Types04:40 The Impact of Lifelong Exercise05:17 The Importance of VO2 Max in Aging07:02 The Role of Exercise in Aging08:05 The Benefits of Exercise Regardless of Athletic Ability09:56 The Impact of Structured Exercise Programs10:02 Understanding Exercise Non-Responders10:40 The Molecular Transducers of Physical Activity StudyThere is lots more in the full episode. You can subscribe at simplavida.com. 

In this abridged "newsletter-to-podcast" episode, free subscribers can listen to an excerpt from our new post about the "physical activity paradox". The paradox describes how and why work and leisure exercise affect the body so differently, often in opposite ways. We are learning a great deal about this paradox, and the more we learn the more troubling it becomes, especially in a world where work and work-related activity are so central. Premium subscribers get additional papers and show notes, as well as well as access to the entire archives. You can upgrade at Simplavida.com.

In this latest episode, Paul talks to Dr. Lorcan Daly, a sports physiology researcher and the co-author of a recent paper about a 92-year-old, four-time world champion indoor rower. While there are a few surprises, which I won't spoil here, the main topics include: How to preserve fitness across a lifetime The importance of goals and objectives Why it's never too late to start, unless it's too late to start Why VO2max matters more than ever in one's later years, but oxygen kinetics is too often overlooked Here is a link to the paper in a recent issue of the Journal of Applied Physiology:Physiological Characteristics of a 92-Year-Old 4-time World Champion Indoor Rower This is an abridged version of the full episode. For the entire episode, as well as show notes and a transcript, you can subscribe at simplavida.com

Zone 2 Training: The MechanicsThe most frequent questions we get about low-intensity training aren't generally about the benefits. They are about the mechanics, i.e., the gear and the protocols. People want to know: What gear do I need, what workouts should I do, and how do I combine gear and workouts to do this? In this episode, we go into all of that in detail—in a simple way. You don't need to think so hard: Just get on with things. Get your heart rate up regularly, at least to the point where you can't speak in pages, and the benefits will come. But it doesn't need to stop there, and we provide detailed notes about to take it a lot further and get maximum benefit, simply.Note: This is an abridged text-to-podcast episode using the latest AI technologies, and based on our latest report. For the full episode, or to read this or or any other report, subscribe at simplavida.com. 

Paul and Howard talk running, knees, and osteoarthritis.Topics: Does running cause arthritis?  Can I run if I have degenerative osteoarthritis?  Biomechanical models of the knee Repairing the knee What we can learn from professional athletes, if anything Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard discuss how medicine is changing, and how some common procedures and ideas that were once accepted practice are being abandoned. They also talk about the merits of shouting at your legs, and whether it's possible to mainline red wine.Topics: Why some procedures become accepted practice, despite poor evidence The "six weeks" myth in recovering from a soft tissue injury Examples of common procedures being rethought, or abandoned altogether Some candidates for future medical reversals How the coronavirus is creating a natural experiment in which procedures are necessary Readings: Fear and surgical decision making Medical Reversal: Why We Must Raise the Bar Before Adopting New Technologies Natural experiments Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about balancing, but not the financial kind.Topics: How we balance  Why balance is overlooked but so important to health and fitness Why falls are so common and so hard on people as we age Myths about balancing How to improve your balance Readings: Resistance and balance exercise to live longer and healthier Balance exercises Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about their own current injuries, how and why they happened, why it's frustrating, and what they're doing to get past it. Maybe.Topics: What happened to Paul (plantar fasciitis) and to Howard (stress fracture) Why these injuries happened How we respond to injuries, a phases of grief model, with some shouting Getting to the other side of being an injured athlete Readings: Ginger Runner: I'm Injured, and It's Ok!  Running. Back to Basics. Base Building Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about sports injury imaging, from x-rays and MRI, to ultrasound. Topics: What are the main tools for imaging injuries? When are these tools most useful? When are they not?  Why Paul thinks he should be on a frequent imaging program The future of imaging, from machine learning, to handhelds, to potentially doing it less routinely Readings: You cannot unsee your MRI report Should We MRI All Patients With Joint Pain? Video: How dangerous are magnetic things near an MRI? Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about healthy aging, from cell death, to diet, to centenarians, and exercise in-between. Financial geek that he is, Paul sneaks in a little riff about pension fraud too. There is a fairly crap transcript here.Topics: Healthspan vs lifespan, squaring the curve Cellular housekeeping and whether it can be catalyzed Diets -- good, bad, and simple What we can learn from centenarian studies, and where are their flaws Readings and Books Mentioned: Muscle mass and longevity Squaring off the lifespan curve  Metabolic health and our muscles, tendons, and joints Supercentenarian and remarkable age records exhibit patterns indicative of clerical errors and pension fraud Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about air, exercise, lung function, and breathing in an age of wildfires and coronavirus. There is a fairly crap transcript here.Topics: Viruses and exercise A primer on lung function during exercise How much outdoor exercise is safe when air quality is lousy Best ways to limit your pollutant exposure Related Readings: Can air pollution negate the health benefits of cycling and walking? Air Pollution–Mediated Susceptibility to Inflammation and Insulin Resistance: Influence of CCR2 Pathways in Mice Should You Stop Exercising During Wildfire Season? Ambient Particulate Air Pollution and Daily Mortality in 652 Cities Companies/Products Mentioned: Plume Labs IQAir Blue Air Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

We got lots of questions on our recent episode about air, exercise, and wildfires, so here is a short, deeper dive into the topic. We gave Howard the episode off, so I have a special guest, Christopher T. Migliaccio, a Research Assistant Professor in Immunology at the University of Montana. His main research interest is how environmental particulates in the respiratory system affect pulmonary immunology, and he is doing ongoing work on the effect of wildfires on pulmonary function.  There is a Fairly Crap Transcript™ here. Topics: Lung immunology and the role of macrophages The medium-term health effects of multi-day exposure to smoke, based on a cohort study of Montana's 2017 wildfires Consequences of particulate for lung infections, from influenza to coronavirus  Related Links Christopher T. Migliaccio main page Research profile Alveolar Macrophages in Lung Inflammation and Resolution Montana 2017 wildfires Credits Crossing the Chasm Kevin MacLeod Licensed under Creative Commons: By Attribution 3.0 http://creativecommons.org/licenses/by/3.0/ Wholesome by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/5050-wholesome License: http://creativecommons.org/licenses/by/4.0/ Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about rotator cuffs, those four muscles around your shoulder that often go awry and sometimes really hurt. There is a Fairly Crap Transcript™ here.Topics:What are rotator cuffs anyway?  Tossing, tools, and trees: the evolutionary history of shoulders  What happens if part of your rotator cuff goes, you know, missing? Pretty much everyone over 45 has rotator cuff problems. Most don't notice.  The future of fixing -- and/or not fixing -- rotator cuff problems Related Readings: Shoulder MRI Findings in People with NO Shoulder Pain: Are Some Tears “Normal” Calcific Tendonitis — What is it? Fossil hominin shoulders support an African ape-like last common ancestor of humans and chimpanzees Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about surgical anesthesia with a special guest: Jon Bauman, Chief of Anesthesiology at St. John's Riverside Hospital in Westchester, New York.  There is a Fairly Crap Transcript™ here.Topics: What is anesthesia? Are you asleep? Where does your brain go?  What do anesthesiologists do when patients are out?  Local, regional, and general anesthesia The future of anesthesia, both in terms of technology and anesthesiologist careers Related Readings: The Butchering Art, by Lindsey Fitzharris  A history of anesthesiology, Wood Library-Museum of Anesthesiology Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about shoes and their consequences. There is a Fairly Crap Transcript™ here.Topics: Why do we wear shoes?  The evolutionary history of the foot The anatomic consequences of shoe wear Mistakes people make buying athletic shoes The explosion is athletic shoe varieties, from minimalist shoes, to maximalist shoes, and everything in-between Common shoe-related foot injuries Related Readings: Born to Run Daniel Lieberman's Skeletal Biology lab A history of the running shoe Kiss, God of Thunder Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard have a special guest, the amazing Dr. Inigo San Milan from the School of Medicine at the University of Colorado, one of the top researchers in the world on this topic. We talk about all aspects of mitochondrial health, from what that means, to what we can do about it, to how mitochondrial health differs between us and top athletes. There is a Fairly Crap Transcript™ here.Topics: What are mitochondria and what do they do Mitochondrial health for longevity and for performance  How top athletes differ from you and me in terms of mitochondrial health The merits of Zone 2 training  Dr. San Milan's role as a fitness coach for 2020 Tour de France winner Tadej Pogačar Related Readings: Metabolomics of Endurance Capacity in World Tour Professional Cyclists Assessment of Metabolic Flexibility by Means of Measuring Blood Lactate, Fat, and Carbohydrate Oxidation Responses to Exercise in Professional Endurance Athletes and Less-Fit Individuals Why do our cell's power plants have their own DNA? Introduction to cellular respiration Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about the relationship between muscle mass, strength, and longevity. There is a Fairly Crap Transcript™ here.Topics: Why muscle mass is important, and not just for bodybuilders The loss of muscle with age, the technical term for which is sarcopenia The many consequences of loss of muscle tone are many, from strength, to metabolic syndrome, to Alzheimer's  How you can preserve muscle tone without going to a gym, and do it as efficiently as possible Related Readings: Muscle mass, strength, and longevity Changes in Body Composition Measures With Risk of Heart Failure and Myocardial Infarction in Type 2 Diabetes Stronger legs: Six reasons you should start squatting today  Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard take listener questions about strength, longevity, and fitness. There is a Fairly Crap Transcript™ here.Topics: How to stay motivated What being fit means How to sneak in enough activity Related Readings: Muscle mass, strength, and longevity Which  Comes First, Cardio or Weights Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

In the first of a multi-part series, Paul and Howard talk about metabolic syndrome, from its rise, to its prevalance, to its causes, and its consequences. There is a Fairly Crap Transcript™ here.Topics: What is metabolic syndrome? How is it diagnosed? The causes of metabolic syndrome The rise to prevalence of metabolic syndrome Related Readings: How diet affects our metabolic health Metabolic syndrome LDL and ApoB Exposure and the evolution of heart disease  10 Techniques To Help You Thrive With Knee Arthritis Bios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon.Music & Disclaimers: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/ Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/ Disclaimers apply and can be heard at the end of the episode.This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.