Y.E.S. Fitness "Longevity" Podcast

In this episode of the Functional Longevity Podcast, Chris Borda breaks down the newly updated Dietary Guidelines for Americans through the lens of long-term health and performance. With 72% of U.S. adults overweight and life expectancy slipping behind other developed nations, Chris explores the simple but powerful message at the center of the guidelines: eat real food. He unpacks the science behind protein intake, ultra-processed foods, added sugar, artificial sweeteners, fat quality, fiber, and omega-3s—and explains how modern eating habits are quietly undermining metabolic health, brain function, and longevity. This episode connects nutrition to obesity, diabetes, and aging, and shows how small, evidence-based changes can dramatically improve your healthspan at any age.#FunctionalLongevity #NutritionForLongevity #HealthyAging#RealFoodNutrition #MetabolicHealth #YESFitness #ChrisBorda #podcast385 #burlingtonct

Exercise isn't just about looking better or moving more — it's one of the most powerful tools we have to protect our health.In this episode of the Functional Longevity Podcast, Chris Borda breaks down how both strength training and challenging cardio do far more than burn calories. They change your blood chemistry, activate your immune system, and help your body build real defenses against cancer.You'll learn why effort matters more than exercise type, how regular movement supports your health before, during, and after cancer, and why training with purpose becomes even more important after 40.This is a practical, science-backed conversation that reframes exercise as true preventive medicine — not punishment, not trends, just smarter training for a longer, stronger life.

Muscle is the foundation of longevity, resilience, and independence as you age. In this episode of the Functional Longevity Podcast, Chris Borda breaks down why strength training protects your metabolism, immune system, and long-term health—and why losing muscle quietly accelerates aging.If you're over 40 and want to recover faster, move better, and stay strong for life, this episode will change how you think about training—and why muscle may be your most powerful health investment.#strengthtraining #musclehealth #healthspan #agingwell #fitnessover40 #resistancetraining #metabolismhealth #sarcopeniaprevention

Fat isn't just stored energy—it's a hormone-producing organ that can either accelerate aging or support long-term health.In this episode of the Functional Longevity Podcast, Chris Borda explains how adipose tissue functions as part of the endocrine system, how dysfunctional fat drives inflammation and insulin resistance, and why fat quality matters more than fat quantity. You'll learn the lifestyle strategies—training, nutrition, and recovery—that improve fat signaling, support metabolic health, and extend healthspan.This episode brings clarity to a misunderstood topic and shows how to work with your biology, not against it.#LongevityPodcast #HealthPodcast #ChrisBorda #YESFitness #AdiposeTissue #EndocrineHealth#InsulinResistance #Inflammation #MetabolicFlexibility

High-intensity interval training (HIIT) is often blamed for elevated cortisol, stubborn fat, and hormonal disruption—especially for women over 40. But does the science actually support that claim?In this episode of the Functional Longevity Podcast, Chris Borda breaks down what cortisol really does, how HIIT affects stress hormones, and whether intensity truly interferes with fat loss. You'll learn when HIIT supports health, metabolism, and body composition—and when poor recovery, under-fueling, and excessive volume are the real problems.No fear-based fitness myths. Just clarity, context, and science-backed guidance so you can train smarter and get results without burning yourself out.#FunctionalLongevity#Healthspan#LongevityLifestyle#StrengthForLife#MentalFitness#HealthyAging#WellnessScience

This is our annual end-of-year summary—designed to help you step into 2026 with clarity, confidence, and a science-backed plan to extend your healthspan, not just your lifespan.Because let's be honest: living longer doesn't mean much if you can't move well, lift confidently, think clearly, and fully engage with your life.In this episode, Chris Borda breaks down the most impactful, easiest-to-implement, evidence-based longevity strategies heading into 2026—all grounded in the latest research. And yes, exercise sits at or near the top of every list. Why? Because nothing—and we mean nothing—science has studied outperforms it.This episode is built to be actionable.No fluff. No “someday” habits.Just the strategies that actually move the needle.#YESFitness #NOFLUFF #2026 #Breakthroughs #FunctionalLongevity #Healthspan #LongevityLifestyle #StrengthForLife #MentalFitness #HealthyAging #WellnessScience

Is it time to update the physical activity guidelines?A huge UK study is challenging the classic exercise rules and the results are astonishing. One minute of vigorous activity may be worth four to ten minutes of moderate effort. In this episode we unpack what that means for longevity and how you can use quick daily bursts to improve your health at any age.#FunctionalLongevity#Healthspan#LongevityLifestyle#StrengthForLife#MentalFitness#HealthyAging#WellnessScience#YESFitness#StressLess#Stress

Stress isn't the enemy—poor stress resilience is. In this episode of the Functional Longevity Podcast, we unpack a powerful shift in 2025 research: the goal isn't to eliminate stress, but to strengthen your stress response. You'll learn three simple, science-backed strategies that improve resilience, support mitochondrial health, stabilize mood, and protect your healthspan. If you want to feel calmer, stronger, and more in control as you age, this is a must-listen. #FunctionalLongevity #Healthspan #LongevityLifestyle #StrengthForLife #MentalFitness #HealthyAging #WellnessScience

In this episode, we're celebrating seven amazing members who each battled their own challenges—injuries, self-doubt, busy schedules, and life stress- and still dropped two sizes in just eight weeks. Their stories prove that when you commit, adapt, and stay consistent, anything is possible.

There's one nutrient—simple, accessible, and shockingly overlooked—that can influence how long you live and how well you feel doing it. New research is revealing that vitamin D isn't just a “vitamin”… it behaves like a powerful hormone tied to cellular aging, inflammation, cancer risk, and even your chances of having another heart attack.If you live in the Northeast (hello from Connecticut

Today, we're examining one of the most misunderstood pieces of the fat loss puzzle—protein.If you've been around the health and fitness world for any amount of time, you've likely heard the phrase:“Just eat more protein.”But what does that actually do? Does it really boost metabolism in a meaningful way? Does it help you lose fat without having to eat less? And if so, how much protein are we talking about here? A chicken breast? A pound of steak? Five shakes a day?We're breaking down the research in a way that is clear, practical, and honest—so you know exactly how to apply this in real life to support fat loss, muscle strength, and longevity.

The Transformative Truth About Weight Loss Meds: Reclaiming Health, Not Just Shedding Pounds  Today, we're examining one of the most talked-about topics in health and fitness right now: weight loss medications.  Yep, we're talking Ozempic, Wegovy, and Mounjaro.If you've opened a magazine, scrolled social media, or just had coffee with friends lately, you've probably heard about these meds. Maybe you're taking one. Maybe you're considering it. Or maybe you're wondering if they're all hype.  Well, today we're going to cut through the noise and talk about what really matters: how these medications work, whatthey do for your health, and how to make them work for you, especially if you're 40 or older and serious about long-term wellness.

Today's episode tackles one of the most quietly damaging issues in modern health: metabolic dysfunction.This isn't just about blood sugar or weight—it's about a system-wide shift in how your body handles fuel, impacting every major organ.We'll cover the early warning signs, what to measure, and the most effective ways to intervene through nutrition, exercise, sleep, stress, and when appropriate,medication.The goal: help you take action before a diagnosis appears—because when it does, it's usually just the tip of the iceberg.

What if preventing bone loss could actually be fun? In this episode, host Chris Borda breaks down the science and strategy behind Lonjeopardy — a smarter, research-driven approach to protecting and rebuilding bone strength. Learn how heavy, high-velocity resistance training (like in the LIFTMOR study) can reverse bone density decline, even after menopause. We'll cover the real roles of exercise, nutrition, and hormones — and how just a 3% boost in bone strength can dramatically cut fracture risk. Whether you're a coach or simply want to stay strong and independent for life, you'll walk away with clear, actionable steps to build stronger bones — one rep at a time.

Discover why exercise isn't just good for you — it's the most powerful tool we have for delaying aging and protecting long-term health. In this episode, we dive into new research revealing exactly how movement fuels longevity and keeps your body stronger for longer. If you're ready to unlock a healthier, more resilient future, this is one you don't want to miss.

Missing even a single night of quality sleep can do more than make you tired — it can accelerate aging, disrupt your metabolism, and impact your long-term health. At YES Fitness, we know that real wellness goes beyond workouts. Strength training not only builds muscle and boosts energy, it also supports better, deeper sleep — helping your body recover, rebuild, and thrive.Sleep strong. Live strong. Age well — with YES Fitness.#WomensHealth #MidlifeWellness #EnergyForLife #SleepBetterLiveBetter #FitnessMotivation #RestAndRecover #MindBodyHealth #StrongerEveryDay#WellnessJourney #AgeWellLiveWell

What if one of your favorite treats could actually help you age better?

No prescription. No pills. Just movement.

As the days get darker and colder, our bodies feel the shift—and not just in mood. ❄️Today, we're uncovering how winter exercise can help combat one of the season's sneakiest health drops: vitamin D deficiency.Discover how movement, sunlight exposure, and smart training choices can boost your immune system, muscle performance, and even your mental health all winter long.#WinterWellness #VitaminD #ImmuneHealth #YESFitness #FitOver40 #HealthyAging #ExerciseScience #ColdWeatherFitness #MoveForHealth #StrengthForLife #MindBodyConnection #WellnessPodcast #Sunlight #FunctionalMedicine

They're trending everywhere—weighted vests and hand weights that claim to supercharge your walk. Burn more calories! Build muscle! Strengthen bones! Sounds perfect… but is it really?In this episode, we break down the science behind these fitness fads, why they might not deliver what they promise, and how to safely make your workouts more effective without risking your joints or posture.#FitnessMyths #WeightVestWorkout #YESFitness #SmartTraining #FitOver40 #StrengthForLife #HealthyAging #FunctionalFitness #ScienceBasedFitness #WalkStrong #JointHealth #InjuryPrevention #Connecticut #walking #Burlington

It's not stress. It's not diet. It's something far quieter… and far more dangerous.Today, we're uncovering how loneliness—a feeling so many silently battle—can literally change your brain, weaken your immune system, and shorten your life.Discover the science behind why connection is as vital as nutrition and movement—and how to rebuild it in a world that's more “connected” than ever.#BrainHealth #LonelinessEpidemic #MentalWellness #HealthyMind #ConnectionMatters #YESFitness #MindBodyHealth #HealthyAging #FitOver40 #LiveLongLiveStrong #EmotionalHealth #WellnessPodcast

The tide is finally turning.

It's more than just calories—the hidden dangers inside UPFs could be draining your energy and stealing your health.

Your immune system may be saying more about your brain than you think. Discover the surprising connection between immunity, memory, and cognitive decline—and what it means for staying sharp as you age. Tune in now and learn how to protect your brain health.

Crash diets and extreme workouts don't speed up results—they backfire. The real hidden strategy isn't about going harder; it's about losing fat safely, efficiently, and in a way that lasts. This isn't hype—it's science.#FatLossTips #SustainableFatLoss #LoseFatNotMuscle #SmartFitness #ScienceBasedFitness #FatLossTips #SustainableFatLoss #LoseFatNotMuscle #SmartFitness #ScienceBasedFitness

Turns out, your sauna or hot bath isn't just for relaxation—research shows heat therapy can mimic the benefits of a workout. From lowering blood pressure to boosting heart health and even strengthening your immune system, passive heat could be the game-changing longevity tool you've been missing.

Today, we're tackling one of the biggest myths in fitness—and it might be the very thing holding you back from feeling your best after 40.Let me ask you this: do you have a piece of workout equipment that's... well... more of a clothing rack than a calorie burner? Maybe it's that Peloton now doubling as a laundry hanger, a treadmill that's basically a storage shelf, or those shiny dumbbells gathering dust in the corner.You're not alone—and here's the good news: it's not your willpower that's broken. Most fitness plans simply aren't built for what your body actually needs after 40. In this episode, we'll break down why they fail—and more importantly, what really works to keep you strong, energized, and consistent for the long haul."

Ever wonder where your energy really comes from? Meet your mitochondria—the tiny powerhouses inside every cell that fuel your strength, stamina, and independence.In this episode, we're breaking down what they are, why they're the key to aging with vitality, and the simple steps you can take to keep them firing on all cylinders. If you're 50+ and want to feel energized, strong, and sharp for decades to come, this is one episode you don't want to miss!

As we age, simple movements we once did without thinkin—like standing up, walking, orclimbing stairs—can start to feel stiff, slow, or even painful. But this isn't weakness—it's your body sending a signal. In this episode, we dive into why your joints need extra care, how to keep them healthy, and what you can do now to stay strong, mobile, and independent for years to come!

In this episode, we dive into groundbreaking new research that reinforces a powerful truth: movement is medicine—not just for your body, but for your brain. A newly published study in the Journal of the American College of Cardiology, led by researchers at Massachusetts General Hospital, reveals how exercise doesn't just strengthen your heart—it helps your brain manage stress, anxiety, and depression. And that brain-body connection might be the missing link in protecting yourcardiovascular health. If you've ever needed a deeper reason to get moving, this is the episode for you.

Before we jump in, I want to say a quick thank you.Because of your support and loyal listening, the YES Fitness Functional Longevity Podcast was just named one of the Top 100 Longevity Podcasts and one of the Top 60 Functional Fitness Podcasts by MillionPodcasts.com!We're honored—and we couldn't have done it without you.Now, onto today's topic…You've heard it before:“Work out on an empty stomach to burn more fat.”Sounds legit, right?But science tells a different story.

Today's episode is all about a topic that could shape the next 30–40 years of your life—how nutrition supports functional longevity. We're not just aiming to live longer; we're aiming to live better. That means staying strong, mobile, and independent well into your later years.You'll learn why functional longevity matters more than just extending your lifespan, and how your daily choices, especially around food, play a far greater role than your genetics in determining how you age.If you want to age with purpose and power, this episode is your roadmap.

Forget the scale—today we're busting myths and bringing clarity to one of the most misunderstood aspects of health: body composition. In this episode, we break down why it's a far better indicator of longevity and wellness than weight or BMI, how to accurately measure it, and practical strategies to improve it over time. Whether you're aiming to age stronger, move better, or simply feel more confident in your skin, this is the episode for you.#Longevity #BodyComposition #FitnessOver40 #MuscleMatters #Healthspan #WellnessJourney #StrongNotSkinny #HealthyAging #PodcastFitness

Forget the wrinkle creams and trendy supplements—this episode is about something far more impactful: your leg strength. We break down the science showing why strong legs may be the ultimate predictor of how long—and how well—you'll live. It's not glamorous, but it might just be the most important anti-aging strategy you've never considered.#Longevity #HealthyAging #StrengthTraining #LegDay #AgingWell #FitnessOver40 #AntiAgingTips #StrongNotOld #MobilityMatters #YesFitness

What if one of the most powerful ways to feel younger, move better, and boost your energy was something you haven't done since childhood? Today, we're diving into one of the most overlooked andunderrated movement patterns out there: skipping. That's right—skipping isn't just for kids. It's a surprisingly effective way to improve coordination, strength, and vitality at any age. Tune in to find out why skipping might just be the secret weapon your fitness routine is missing.

Sometimes, the simplest solutions have the biggest impact. Magnesium—often overlooked—could be the key to feeling more energized, relaxed, and balanced in your body. It's not a new fitness trend or obscure therapy. It's a foundational mineral your body needs to function at its best.

We all know exercise is "good for you"—but what does that really mean when it comes to aging well? In this episode, we break down what science (not social media) says about movement, longevity, and doing what's actually right for your body, your age, and your goals. Whether you're a runner, lifter, or yoga lover, get ready to rethink your routine and learn how to move for a longer, better life.

In this episode, we dive into one of the most debated, deeply personal, and dangerously misunderstood aspects of aging well: nutrition for longevity. With celebrity-endorsed diets, carb-phobic influencers, and supplement companies selling the dream of eternal youth, it's hard to know what to believe. We cut through the noise to uncover what the science actually says about eating for a longer, healthier life.

Discover the Truth About Creatine: The Most Effective Yet Misunderstood SupplementCreatine is one of the most studied and effective supplements available—yet it's often misunderstood. Commonly linked with bodybuilders and fitness enthusiasts, this simple white powder offers far more than just muscle gains. When used wisely, creatine can deliver impressive anti-aging, cognitive, and energy-enhancingbenefits.In this episode, we break down what creatine can really do for your body and brain, explore the actual risks (not the myths), and help you identify high-quality creatine from the hype. Whether you're walking, hydrating, or relaxing in your home spa, it's time to unpack this powerhouse supplement.If you're interested, want to try the creatine, I trust? Click here for Prestige Labs Creatine. It's tested, clean, and it works. I use it every single day. I recommend it to many of our members at YES Fitness because I've seen the difference it makes—not just in workouts, but in how they move, feel, and think every day.

Discover how where you live can impact your health more than you think. From the nation's healthiest states to those facing the biggest challenges, we're breaking down what geography reveals about longevity, wellness, and thelifestyle shifts that matter — no matter your zip code. Backed by 30+ years of experience in fitness and health, this piece uncovers the surprising connection between place and well-being.

Discover the real secrets to eating for longevity based on Dr. Jairo A. Puentes' book Eat Right. Learn simple, science-backed nutrition strategies to live longer, stay vibrant, and thrive without falling for trendy hacks.#EatRight #YESFitness #Nutrition #trendy #longevity

Today, we're exploring a topic that has everyone talking—especially those concerned with childhood nutrition, chronic disease, and, yes, sugar. A recent observational study has gained some serious traction, suggesting that sugar restriction during pregnancy and early childhood may protect against type 2 diabetes and hypertension later in life. 

Tired of diets that start strong but fizzle out fast? You're not alone. When it comes to long-term health and sustainable weight loss, most people have tried the usual calorie-cutting plans—and most of them just don't stick. Why? Because daily restriction is hard to maintain, plain and simple. At Yes Fitness, we get it. That's why we focus on practical, personalized fitness strategies that fit into real lives. In this podcast, we dive into smarter ways to stay disciplined, feel strong, and finally build habits that last. Whether you're juggling a packed schedule or just looking for some real talk on fitness, you're in the right place.

Does adding omega-3 supplementation to an exercise routine provide additional benefits? Today, we're discussing a fascinating topic that could change how you approach both your training and supplementation. For years, omega-3 fatty acids have been known for their benefits to brain and heart health. But what if I told you that these essential fats could also preserve muscle mass, enhance strength, and improve your overall cardiometabolic health—especially when combined with exercise? 

Today, we're taking an extensive into collagen supplementation, a topic that's garnered significant attention for its purported benefits on skin, joints, muscles, and bones. We'll examine the scientific evidence supporting these claims, discuss potential risks, and identify the best dietary sources of collagen.  

More and more women are coming into the gym saying, “My doctor told me I need to start lifting weights.” And that's great! I respect doctors, and I understand they're incredibly busy. But my question is—why are they waiting until women are in their mid-50s to tell them this? The truth is, if you're waiting until your 50s to start strength training, you're playing catch-up. The best time to start lifting? Your early 30s—or even earlier. But the good news is, it's never too late to see benefits. Today, we're diving into the research on bone and muscle loss, when it starts, how to combat it, and what you can realistically expect from strength training at different stages of life. 

Today we're talking about one of the simplest, yet most powerful, tools for longevity—walking. You've probably heard the classic advice: “Get 10,000 steps a day.” But where did that number come from? Believe it or not, it wasn't based on science. It actually started as a marketing campaign for a Japanese pedometer back in the 1960s. So, what's the real number we should be aiming for? Thanks to a massive meta-analysis of 15 studies, involving nearly 50,000 people across four continents, we finally have some answers. Before we dive in, a quick reminder: If you're ready to take your strength training to the next level, check out my best-selling book, Get Stronger, Live Longer: The Expert's Guide to Strength Training for Longevity. It's packed with strategies to help you build strength, improve power, and enhance your overall health. 

Today, we're talking about one of my favorite topics and one I think is super important to extending health span strength training: How to train for lifelong strength, resilience, and performance. Now, I've been in the fitness game for over 30 years, and I've worked with thousands of clients navigating midlife and beyond. I've also learned from some of the best in the business—people like Dr. Rhonda Patrick, Mike Boyle, Alwyn Cosgrove, and Lee Taft—experts who don't just talk theory, but coach real people, get real results, and most importantly, help folks stay injury-free and thriving for the long haul. Because here's the deal—most people train for the wrong reasons. They train to look good. They train to “burn calories.” And while, sure, those things matter… if you're not training for longevity, for strength, for resilience—you're missing the point. So, today, we're breaking down exactly how the top experts train themselves and their clients—and how YOU can start training smarter today. 

Today, we're tackling a topic that we've discussed many times before, but new research has reinforced what we've long believed—how we live has a much greater impact on how long we live than our genetic makeup. You've probably heard someone say, “Oh, you have good genes” when referring to someone who's lived into their 90s or beyond. But if longevity doesn't seem to run in your family, don't worry—because the latest research shows that your lifestyle and environment play a far greater role than your genetics in determining lifespan. 

Muscle Power: Your Secret to Fat Loss, Strength, and Vitality!Today, we're talking about something that's absolutely critical for anyone who wants to lose fat, keep it off, stay strong, and live a long, independent life—muscle.Most people focus on losing weight, but weight loss isn't the goal—fat loss while maintaining muscle is what truly matters. Why? Because muscle is the ultimate driver of metabolism, strength, mobility, and longevity.By the end of this episode, you'll understand: Why muscle is essential for fat loss How muscle helps you keep the weight off for good The critical role of protein, calorie balance, and recovery Why muscle is the key to functional movement and independence How strength impacts longevity and quality of life And how our Drop 2 Sizes program—kicking off Thursday, February 27th—will help you lose fat while maintaining or even gaining muscle!Please reserve your spot at our kickoff seminar here: (https://www.yesfitnessct.com/)

Today, I'm talking about something that can completely change the way you set goals and, more importantly, actually achieve them.If you've ever felt overwhelmed by trying to change too much at once—whether it's your fitness, nutrition, or lifestyle—this episode is for you. I'm going to break down a simple yet powerful method called the Goal Snowball Method, and by the end of this episode, you'll have a clear, actionable strategy to start making progress today.If you're ready for a well-rounded exercise program, Yes Fitness is here to help. We specialize in creating personalized fitness plans that fit seamlessly into your busy life, so you don't get overwhelmed by too many choices. Don't let indecision hold you back—book your free consultation today, and together, we'll build a plan that works for your body and supports your long-term health! Book your consultation here: (https://www.yesfitnessct.com/)Boost Your Longevity with PartiQular supplements! On the Functional Longevity podcast, I've shared the importance of finding reliable supplements to support healthy aging. After searching for a reputable company I could trust, I finally found PartiQular, a US-based brand that delivers on quality, science, and integrity. PartiQular offers a range of premium supplements, including: - NMN for cellular energy and aging support - Resveratrol to enhance heart and brain health - Berberine for blood sugar balance and metabolism - And more—all crafted with care right here in the USA. I've been taking their products personally, and I've noticed a real improvement in my energy, focus, and overall vitality. If you're ready to invest in your health, visit Partiqlar.com and use the code YES15 at checkout to get 15% off your first order. Your health deserves the best. Start your journey with PartiQlar today!