Podcasts about vo2

Joe Riggio (Varsity House, Business of Strength) joins Pieter Vodden to talk about what really separates gyms that grow from gyms that fade out: business fundamentals, leadership, culture, and having the humility to get coached.They go back to the early Jim Jones days—why traveling for education builds confidence, camaraderie, and “earned” self-respect—and how that same mindset became a blueprint for building better businesses. Joe breaks down the origin of Business of Strength (from early workshops to mastermind groups), why most gym owners hit the “coach-owner paradox,” and how perspective, systems, and community can pull you out of the weeds.They also recap their Cactus to Clouds attempt—training prep, pacing, hydration, gear, and why you don't do this hike casually. The conversation widens into endurance vs. strength, VO2 max and longevity, fatherhood, resilience, and why doing hard things on purpose makes real life easier.If you're a coach, gym owner, or someone trying to build strength that carries into the real world—this one is for you.

Welcome back to another episode of the unSeminary podcast. Today we're joined by Scott Landry, Senior Pastor of The Bridge in Ontario. Scott first joined the church in 2013 as a worship and student pastor before later stepping into the senior pastor role. Is your leadership marked by hidden wounds? Do you struggle with vulnerability in your ministry? Are you fighting the wrong battles—externally and internally? Scott recently released his first book, The Fight, a raw, deeply reflective look at the internal battles that shape our lives. Tune in as Scott's story of redemption after hitting rock bottom offers an honest, hopeful picture of what it looks like to stop hiding, confront the truth, and let God rebuild what was lost. Honesty after years of hiding. // After ten years as a “professional Christian”, hiding behind his seminary degree, thriving ministry, external success, Scott’s internal life was crumbling. His marriage ended, his relationship with his daughter was severed, his ministry collapsed, and he hit emotional and spiritual rock bottom. That collapse became the catalyst for transformation—choosing vulnerability and refusing to fake spiritual health. Sharing scars, not open wounds. // Leadership requires discernment about transparency. Scott embraces the principle: share your scars, not your wounds. There is a kind of vulnerability that belongs with counselors, trusted friends, and Jesus alone—and another kind that can help others heal. For Scott, his book, The Fight, became a way to share healed places that might help protect others from making the same mistakes he had. Vulnerability isn't weakness; rather, it's a gift. The act of going first as a leader gives others the courage to do the same. Fighting the right battles. // One of the dangers we face is fighting the wrong battles. Scott uses the story of David and Eliab to illustrate how church leaders often get pulled into conflict—criticism, social media arguments, internal comparison—and miss the “Goliath” right in front of them. We often fight against the people we are supposed to fight for, especially in ministry. Learning to focus on the right fights is essential for healing. The breaking point—and the voice of God. // One of the most powerful moments in his journey is when Scott found himself alone, isolated, and furious at God. In an explosive moment of honesty, he shouted, “I don't even believe in You anymore!” And then he sensed God say: “Then who are you yelling at?” That moment shattered his illusions. His anger, he realized, was evidence of God's presence. God had been waiting for Scott at the place of his deepest anger—the place he had avoided his entire life. Pain as preparation. // Drawing from Joshua's story and the painful preparation before Israel entered the Promised Land, Scott argues that discomfort often precedes destiny. The battles we face now equip us for battles ahead. Instead of asking God to end the fight, ask God to form you through it. Scott’s leadership has since been shaped around embracing discomfort—having hard conversations early, sitting with difficult emotions, and obeying God before understanding. Obedience in writing the book. // Writing The Fight began as an act of pure obedience. Scott resisted God's nudge for a year, until finally acknowledging that he couldn't ask God to bless one area of his life while disobeying Him in another. Once he opened a blank document, the first draft poured out in just three days. The writing became a healing process—one he initially believed was meant only for his children. The surprise has been how deeply his congregation has embraced his honesty and resonated with his story. Visit www.bridgechurches.ca to learn more about The Bridge, and pick up Scott’s book ,The Fight, on Amazon. To connect with Scott, find him on Instagram at @scottmlandry. Thank You for Tuning In! There are a lot of podcasts you could be tuning into today, but you chose unSeminary, and I'm grateful for that. If you enjoyed today's show, please share it by using the social media buttons you see at the left hand side of this page. Also, kindly consider taking the 60-seconds it takes to leave an honest review and rating for the podcast on iTunes, they're extremely helpful when it comes to the ranking of the show and you can bet that I read every single one of them personally! Thank You to This Episode’s Sponsor: SermonDone Hey friends, Sunday is coming… is your Sermon Done?Pastor, you don't need more pressure—you need support. That's why you need to check out SermonDone—the premium AI assistant built exclusivelyfor pastors. SermonDone helps you handle the heavy lifting: deep sermon research, series planning, and even a theologically aligned first draft—in your voice—because it actually trains on up to 15 of your past sermons. But it doesn't stop there. With just a click, you can instantly turn your message into small group guides, discussion questions, and even kids curriculum. It's like adding a research assistant, a writing partner, and a discipleship team—all in one. Try it free for 5 days. Head over to www.SermonDone.com and use promo code Rich20 for 20% off today! Episode Transcript Rich Birch — Hey friends, welcome to the unSeminary podcast. So glad that you have decided to tune in. You are going to be rewarded today. We’ve got a great conversation lined up. I have my friend Scott Landry with us. He is the lead pastor at a fantastic church called The Bridge in or just outside of Ottawa, Ontario. Rich Birch — He joined the team in 2013 as the pastor of worship and student ministry and now serves as the senior pastor. Just being totally honest, friends, Scott and I are friends in real life. So it’s, these are actually, I find some of the funnier conversations because it’s like this weird conceit of like, we’ve got microphones between us and all of that. So, but Scott, welcome. So glad you’re here today.Scott Landry — Honored to be here with you, and better yet to be your friend.Rich Birch — This is going to be good. This is I’m really look looking forward to today’s conversation. So, um ah dear listener, I’m just going to pull back the the curtain. I really want you to listen in. Scott is an incredible leader and is doing, there’s lots of different things we could talk about, the way you’re using his his leadership and the church is growing and making an impact. And he’s got a bunch of platinum problems that he’s trying to figure out. And you know, where to get space and all that. But, but actually is none of that I want to talk about today. Actually, earlier this year, Scott released and a book. He wrote a book called “The Fight”. And what we’re going to talk about today is a little bit of the content, what it’s about and what led him to that process. And and then about ah the impact on ah his church. And I really want you to listen to in friends, think there’s a lot we can we can take out of this. Rich Birch — Why don’t you, how do you describe the book? When you, someone says like, oh, you wrote a book? What’s that on? I’d love to hear that. I’ve read the book, friends, so you just so you know.Scott Landry — Yeah, um it’s honestly somewhat of an autobiography, but it’s also a personal therapy session that’s on paper. It’s a little bit of biblical perspective in light of those things. And then I think hopefully pointing people who might read it to some level of personal insight or maybe personal application to both, both my story and also more importantly, the scriptural kind of you know, underlying and all of it.Scott Landry — So yeah, it’s not a self-help book, but I think it’s a self-reflective book. Rich Birch — That’s good. Scott Landry — And kind of hoping that people, yeah, hoping that people might see their story in the midst of mine. And and what what are the things that connect or are kind of similar threads through everybody’s story. And, uh, and, and it was, it it was, it was the cheapest version of therapy I could come up with, really. It was a lot of just kind of looking at my life and trying to make sense of it and and trying to find, find words for feelings I didn’t even know I felt. And, uh, yeah. And so just kind of putting it all out there for myself and also, for my kids and then, you know, the, the, you and the three other people that might read it. So it’s great.Rich Birch — Ah, and that’s not true. A lot more people than that have read it. At the core of this book, and we’ll get into this, friends, but at the core of this book, I would say it’s a high level of transparency. Like you are, you know, you let people in on, hey, here’s some stuff that I’ve been wrestling with, you know, over these years.Rich Birch — And I think most pastors think they should be transparent. That always hasn’t been the case. I’ve been in ministry long enough that there was a time where I think people actually wanted religious leaders who seemed perfect and were like… Scott Landry — Yeah. Rich Birch — …they’re these like, they’ve got their whole life together. That’s not the case anymore. People are looking for, and I think leaders want to be transparent. We want we want to kind of be honest with people. But the stakes sometimes feel higher for some reason. So what kind of led you to the place where you’re like, hey, I want to be vulnerable in a way, ah in written form, with your people, with the community around you?Scott Landry — Yeah, that’s a great question. Honestly, I think it was the fact that I hadn’t been authentic and vulnerable for too long and then lost everything because of it. You know, obviously I write in the book about my journey. I was a pastor for 10 years. I had a a seminary degree and didn’t have an unSeminary one, but I had the degree on the wall and I had, you know, the…Rich Birch — The real one, the real one.Scott Landry — They’re the real one. Yeah. And, uh, but I had all of that. I had 10 years of, of experience standing on stages and preaching the gospel and sharing who Jesus was. And, but the truth is I never really bought what I’d been selling, like in a personal, intimate way. And I wouldn’t say I was good at selling it, but I, but certainly, you know, had been doing it long enough, and and and and in some ways had been successful doing that. like Like good things were happening, ministry was growing, you know people were excited. And so then there becomes this like, oh, well, the lie, it’s amazing the lies that we can tell ourselves and the things that we can convince ourselves of. Scott Landry — So as a professional Christian for 10 years, you know, talking about but all these things and then my own life being a complete mess. And so as a leader, I’m sure other leaders that are listening to this can relate like I’m a dreamer. I always have been, always will be. But I was living a nightmare. And and for I was I had actually become a villain in my own story.Scott Landry — And and and I lost everything. A marriage fell apart. A relationship with my daughter, it was was severed at a very young age. She was four. Ministry was over. Like it was it was all done in an instant. And so 10 years of of hiding and not being, not authentic just for the people, but to my own self. And so when God resurrected my life and resurrected ministry, which I never thought was gonna happen, I was like, that that can’t ever happen again.Scott Landry — And so I wanted to kind of be someone who would lead by going first and saying, you know, and, and so I’ve been vulnerable and transparent from the pulpit. But this was something else. And, and I still am not sure why God prompted me to do this, but, but I would say, I never, I never want to go back to hiding. Scott Landry — And I think, I think we hide for a lot of reasons. I think there’s pastors or leaders listening to this. We hide, ultimately, I think we can give all the excuses we want, but it’s like, who you going to tell? Who you and what are you going to tell them? And and the minute you do, it’s like, well, then I’m going to be disqualified. I’m going to lose my job. Like, so it’s like, we kind of do this thing where I think I shared with you before. It’s like, I’m going to, we we almost force ourselves into a corner and convince ourselves we’re going to fake it till we make it. And ultimately what ends up happening is we fake it till we’re found out. Scott Landry — And and that’s, I mean, we’ve we’ve heard so many stories of that. And I was just like, that happened to me and I would hate for it to happen to anyone else. And I certainly am not going to let it happen to me again.Rich Birch — Yeah, I, friends, you can see why I’ve had Scott on today. There’s a lot here to, I think that all of us need to wrestle with. In fact, one of the, when I didn’t, didn’t even told you this, this is one of the the things I was, when I was reading it, um I had a mentor, a guy I worked for earlier in my career who his life has spectacularly failed. He had to has one of these situations that’s just blown up, and ministry’s blown up and all that. Rich Birch — And ironically, I find there’s ah multiple things about his leadership that I carry with me. And one of the things that I remember him saying very early on was he was like, there’s this interesting dance we do as leaders where we let people in. We know we have to let people into our, into our story, but we only let them in far enough. Scott Landry — Yeah.Rich Birch — We only let them in some, to something. And you’re always going to draw that line somewhere. The question is, where do you draw that line? And, um you know, you’ve chosen to to be very open and say, hey, this is my experience. This is who I’ve been here. And you kind of cast it in the book, not kind of, it’s literally called “The Fight”. You cast it in the book as an internal fight, the stuff beneath the service that shapes ultimately who we become. How do you discern, where are you drawing that line? How much are we able to, how transparent can we really be?Scott Landry — Yeah. That’s a great question. I think for me, it’s a few things. I’m not sure who said it. Um, but I, I, I’ve heard it said multiple different ways, but like, you know, you share your scars, not your wounds. So I’ve kind of, I think there’s a lot of truth to that. So for me, it’s like, if I’m still bleeding, that’s for therapy. That’s for trusted friends. That’s for my wife. That’s for Jesus.Scott Landry — But if it’s a wound that has, that is healed, and somebody can see their story in it and it’s helpful for them as either they’re still bleeding or or it could prevent them from getting hurt, then to me it’s worth sharing. Scott Landry — I’ve kind of come to the conclusion in my life, vulnerability isn’t weakness. it it’ it’s It’s actually it’s actually a gift. It’s there there is something to vulnerability in sitting with someone. You and I have done this without microphones in front of us. And we’ve we’ve told things to each other with tears in our eyes. And there’s something powerful that happens. That is a gift that you give someone. And it’s a gift for for what you give them and what you share to them.Scott Landry — But it’s also the gift to them that’s like this could, I could actually do this myself. It’s freeing for me to be given this gift to know it might not be with you, but with someone I could do that too. And, and that gift, I don’t think we truly understand how freeing and the weight that could be lifted by going first in that way. So for me, I’ve just decided that’s that’s who I’m going to be moving forward. So that the book is “The Fight” and because life is a fight. And to me, vulnerability and authenticity are worth fighting for.Rich Birch — I’d love to dig into some of the some of the stuff that you actually talk about in the book, kind of dig a couple layers deeper. You write about the danger of fighting the wrong battles that we can find ourselves in conversations that we we shouldn’t be in. You know, pulling out this… talk us through that. How does that relate? How have you seen that in your life?Scott Landry — Yeah.Rich Birch — And then what is that? How do you lead differently out of that? Because, you know, how do we pick the right battles? Talk me through that.Scott Landry — Yeah, I think it’s a personal thing. It certainly applies to leadership as well on a personal level. I think many times we fight, we fight with the people we’re supposed to fight for.Scott Landry — I think we fight amongst family members and, and then, you know, times goes by and you’re like, was that even worth it? I think, so I think those things happen. It’s like, how many fights have you had with your spouse? And it’s like I’m supposed to be fighting with you, not against you. Like we’re supposed to be in this together. And I’ve seen that happen in leadership too. It’s amazing to me how church people can, can hurt each other and and fight with each other and over things like carpet and and song selections and song volume and and preaching styles.Scott Landry — And so for me in leadership, it’s fighting the wrong battles. I talk about it, the David and Eliab thing, and you know, on the, on the battlefield where Goliath is kind of waiting in the wings and it’s really the main event. And, so much could have been so different if David had wasted his time in that argument. And, and he would have been justified in doing it. I mean, his, his character was being questioned. I mean, that’s worth fighting against. And it’s like, David’s like, I don’t get time for this, right? And I think how many of us as leaders spend so much time in the comment section, we’re fighting critics and we’re missing out on the giants. Rich Birch — Yeah.Scott Landry — You know, you, you, like that that in our culture, I think, is a huge one for leaders. And it’s like…Rich Birch — Yeah, big deal.Scott Landry — …oh, we’re so…And and I’m I’m guilty of that. You know we’re the other one I struggle with, I’m sure no one listening to this could can relate to this, but I spend so I spend so much time spending energy on who’s left, and not who’s here or who could be coming. And it’s like, and and you know what? Many times the people who’ve left, they were never really here anyway. Now that’s not to say we haven’t done something wrong at times and hurt people, but it’s like, man, I’ve I’ve spent so much time trying to convince that one person. Cause I’m like, oh, Jesus would leave the 99 to go after the one. And I’m like, maybe not that one. No, I’m just kidding.Rich Birch — That’s good. I like that.Scott Landry — But you know what I mean? Like but…Rich Birch — Yes.Scott Landry — …but we do. And and it’s it’s tragic how how distracted we can become. And and we we miss out in the fights that matter most because of ones that weren’t worth fighting to begin with.Rich Birch — Well, and this this is why we’ve seen a lot of pastors make the decision, church leaders make the decision, like, I just need to step back from social media. Because it’s like, you know, it’s like it’s like it’s set up for us to pick fights with other church leaders. Scott Landry — Yeah.Rich Birch — Like, it’s like, you know, that people are out there and there’s and there seems like there are for whatever reason, there are ah brothers and sisters in the faith who, who think that it’s their job to agitate, like that they’re like the professional agitators out there. And it’s like, so then we’re fighting with some other pastor or whatever, but that’s not, that’s like a total distraction from our mission. Like this, who, that person’s going to Jesus is going to be fine. Like, what about, like you say, the people that aren’t here yet. Rich Birch — There’s a moment in the book where you describe kind of being hitting a rock bottom or hitting an emotional bottom and crying out to God. Would you mind opening up a little bit about that? What did that teach you?Scott Landry — Yeah.Rich Birch — You know, what God meets us when, when all our strength runs out.Scott Landry — Well, yeah, that the, I mean, that I hope that’s a powerful moment in the book because it was it genuinely the most powerful moment in my life. And this was this was kind of at the crescendo of my my breaking point. So after after, you know, my my marriage and my my my life specifically falling apart. And I kind of lived in a place of isolation. I was living in, in, in, in the North, Canadian North. And, I was, yeah, I was lost. I was, I was angry. Like I had so much anger. And it was, so yeah, I talk about in the book. And, and, uh, I was angry and ultimately I was angry at myself, but I was also angry at God.Scott Landry — And, um, because even after, again, making a mess of my own life. Like He didn’t make a mess of my life. Nobody made the mess of my life. I made the mess of my life. And, but then after that, I was trying to do everything right. And I was trying to, you know, do the right thing, do the right thing. And I was like, God, when are you going to start intervening on my behalf. And so, you know, being the the preacher that I am, I was like, I got all the Bible verses that tell me that you’re going to like now is you’re going to do the redemptive thing. You’re going to show up, you’re going to move, you’re going to fix, you’re going to redeem, you’re going to restore, you’re going to repair, you’re going to do all the R words. And, and nothing was happening. Like it was like… Rich Birch — Right. Scott Landry — …and, and it was almost as if I, heard and I literally heard nothing. And I’d like to say I didn’t feel anything, but I did. It was just this, this anger that was welling up inside of me, like a, like a pot boiling. And eventually it just, I just became unhinged. Like I was alone. And I was completely isolated. I was in this, you know, empty house and I just started crying out like, and yelling out. And I threw, I threw things. I used words I’ve, I’m ashamed to admit I used. Like, I mean, I was as unhinged as could possibly, I was like, I gotta, if I saw you face to face, I would give you the thing. Like I told him all this stuff.Scott Landry — And, and what I found in that moment was like, and again, I talk about it in the book, but like I yelled, God, I don’t even believe in you anymore. I’m done. Like, like I don’t I don’t believe. You’ve promised me that you would never leave me. You would never forsake me. And that’s exactly what you’ve done. I’ve told people that you would never leave them and forsake them. And yet you’ve done that to me. You are you are dead to me. I don’t believe in you anymore. And I even now, I still feel this when I’m just talking about it. But like, this is, and this is, I know some people are going to roll their eyes at this. But like, genuinely, when I heard myself say that, I felt this like, over me, over my house. It was like this eerie like pause. And I heard, as if I’ve ever heard the voice of God, I heard a voice say, well, then who are you yelling at? And it was like this, like… Rich Birch — Beautiful. Scott Landry — …and in that moment, it was like, my anger was, it wasn’t my degree. It wasn’t my Bible. It was, it was my anger was my evidence that God was present right then and right there. And because my anger was directed at him. And he knew that I was angry with him.Scott Landry — And he met me at the place of my anger. And he was waiting. And this is the part that I still, I can’t do this, what’s what’s in my head, into my heart justice. But it was God was saying, I’ve been waiting for you at this place your whole life.Rich Birch — Wow. Right.Scott Landry — You have been hiding from this anger from your childhood, from your young adulthood, and I’ve been waiting for you to meet me here at your anger. And I’ve I’ve wanted you to know that I would be here waiting for you. And if you met me on the top of the tallest mountain, and if you look me face to face, and if you were to give me the finger, you would find me there waiting because I am waiting at who you really are, not who you’re pretending to be.Scott Landry — And everyone around you, you’ve got them fooled and you’re used car salesman and you can spin the Bible verses and you can do all that other stuff. But I know who you really are. And I’m waiting for you to finally be honest with yourself about who you really are. And now that you finally are, now we can do something about that together.Scott Landry — And that was the moment that God truly revealed himself to me. And that’s when I, for the first time in my life, truly discovered who I was. And yeah, that that’s the moment that I hope anybody who ever meets me or talks to me or listens to me or reads in it, like that’s the part that I long for people to have before it costs them like it costs me.Rich Birch — I just want to say thank you for for going there and talking about that. Because to me, that…and friends, you should pick up a copy of the book. I’m not trying to sell the book, but you should pick up a copy and actually…it’s worth it for this interaction. Because I think as pastors, people who are in what we do, I think we can give, we can put a varnish on all of this. And it and and I love that picture of you yelling at God. And then and then he’s like, well who are you yelling at? Like, what’s, what’s you you know…Scott Landry — Yeah. You don’t believe it. You don’t believe in me, but you’re yelling at me. Yeah. Yeah. That’s it. Yeah.Rich Birch — Yes. Like, I think, I think that is such a, I don’t know, there’s so much there. And I think it’s beautiful that you would open up about that and tell, talk to us here. I feel a little bit bad because I feel like I’m getting you to mine out like one of the best parts of the book, but that, um, at its core, I think would be hard for a lot of leaders to even admit to say, because by this point, friends, again, remember the pre-story, you had been a professional Christian for a long time. Like that that you had built your life around taking money from people… Scott Landry — Yeah. Rich Birch — …and doing this and came to that moment of crisis. So talk to me about the road back from there. So there’s obviously, you know, between there and today, you know, something happened. So talk us through… Scott Landry — Yeah. Rich Birch — …kind of what were some of those key steps? We’re not going to be able to cover all of it, but some of those key things that, that God used on that journey.Scott Landry — Yeah. Well, the immediate one was that I needed to get away. I was living in Yellowknife, Northwest Territories at the time, and I needed to get to Ontario because that’s where my four-year-old daughter was. And that necessity was kind of the you know the spark of of God beginning a redemptive work in my life.Scott Landry — And and then again, had never thought that I would be back in you know ministry in terms of you know a job or a career. I I I and iI wasn’t I had no idea what I was gonna do. And so I just did what I had to do to survive.Scott Landry — And, and, and again, God just, it’s the, it’s, it’s all this cliches. It’s all the songs we sing. It’s, you know, he made beauty for ashes. He, he resurrected things I was certain was dead. And so, and, and there were, he was orchestrating things to, to, you know, provide another way for me to get back into what he called me to do, which, you know, again, I, I, it would take me a long time to, to get into it. Rich Birch — Yes. Scott Landry — But I, again, I think it was just, it was, I just took the steps I had to take because I, and, but they were the steps that he was preparing for me to take, you know? Rich Birch — Yeah, that’s good. Scott Landry — It’s and I, and I see that now, but it didn’t, it just felt like, like necessity then. But it was more than necessity. It was, it was intention. So, yeah.Rich Birch — Yeah, I don’t I don’t know if I’ve said this to you, but I think, in fact, I’m pretty sure I haven’t said this to you. One of the, you know, I mentioned, and and you know the person I’m talking about whose life fell apart. You know, one of my own reflections on that experience as a leader that was in that person’s orbit, pretty close to that orbit, in hindsight, um was we have to do a better, the collective we have to do a better job on helping people to talk about what’s going on on the inside in a way that doesn’t just immediately jump to, hey, like, you you know, you should not think that thought. Like, you know, we we need to be better at that. And I you think you’ve done a gift in this, you know, this with this book. Rich Birch — One of the things you also talked about is this whole idea that comfort can be the enemy of our calling. And I wish you didn’t write about this, but because, ah you know, it’s like convenience is and comfort are organizing principles of culture, right? That is like our entire culture is based around how do I make myself more comfortable? And and it’s true. I agree. Like I’m, you know, I’ve been on the Peloton and I’ve felt discomfortable. And then at the end of that, I’m like, I’m glad I did that in the middle of it. I was hating it. I get that. Talk us through that. What’s that journey been like in this kind of return home? How has that played a, you know, a part of that as a part of the journey?Scott Landry — Yeah, I think I think what I’ve learned is pain is always preparation. And and to me, I use the word always because I don’t see it never being that. I think there’s always something in in in a situation of discomfort or pain that is always preparing you for something that’s next for you or something that’s next for someone else that’s going to require you to be a part of it.Scott Landry — So the pain that I go through a lot of times is is you know preparing my my son or my daughter. Um, and so it’s always preparation for something. And that’s what I write about in the book, the story of Joshua, you know, it’s, it’s the most uncomfortable thought in the world that, you know, the, the, before their greatest battle, they, they’re circumcised, as, as men. And it’s like, oh, you know, that’s, that’s one conversation when the kid’s like a couple days old or eight days old as it was supposed to be. But when you’re, you know, 18, 20, that’s a whole different conversation.Scott Landry — And, Any guy that’s listening right now feels uncomfortable, but that’s, but that’s the point. God brought them to a place specifically to bring pain into their lives because of the destiny that he had for them.Scott Landry — And I think that’s just true in life, you know, it’s, and, and, and going through those things is crucial. It’s always, there’s always something next. And I think that’s the thing that I’ve, and again, I use the analogy of the fight and I tried to do that in the book because I, you know, I’m not a fighter in terms of like, I don’t do, you know, mixed martial arts or anything. I love that stuff and I love watching it. And I love boxing, which the the movie Rocky was part of the inspiration for the book or at least the theme of it.Scott Landry — And I think when you look like look at that stuff, what you always see is fighters fight a fight, so they can fight another fight. It’s like, I want to win this fight because I want to win this fight, but winning this fight sets me up for another fight that has greater reward for me.Scott Landry — And so I’m I’m inspired to win this fight because it’s going to put me or it’s going to allow me to fight on another level and another dimension. And I think, you know, in leadership, I think the challenges or the platinum problems, as you call them, you know, I think those are preparation. They’re not just to solve and the problem itself to be solved. It’s also preparation for a problem that’s coming because of getting through this one.Scott Landry — And I think when we start to see it that way and we can view the fight as like, I always pray that God will cause the fight to end. Like, God, just, just stop. Like, get me through this fight. Instead of praying, God, will you help me become the person in the midst of this fight that I need to be for the fight that’s coming down the road? It, that perspective, I think changes everything.Scott Landry — And if as leaders, we looked at our current challenges and struggles as like, hey, this is just preparation for something bigger. I think we’d i think we’d go into it a whole lot differently. And I think we would be willing to endure it just and with a different mindset. And so, yeah, that’s that’s what I’ve I’ve come to discover my own life through this thing.Rich Birch — Like our friend T.D. Jakes said, every level, a new devil. Like it’s like, right?Scott Landry — Yeah, yeah, totally.Rich Birch — This idea of like, hey, we’re going to get through this, but then that’s just going to open up something else that we got to get through. And I think that’s, I think it’s a great metaphor and is, I see too many people who are, and it could be, you know, people of my age or whatever.Rich Birch — I must, you know, you reach a certain age with enough zeros on the end. You hit a couple of those zero birthdays. And then you look around at your friends and you’re like, the people that, that don’t inspire me are the ones that are hitting the coast mode. Scott Landry — Yeah. Rich Birch — That are like, Hey, I’m going to try to, i’m going to try to make life more comfortable. It’s the people that are saying, no, let’s lean in. Let’s look, what can we do next? What is the thing that God’s got for us? I love that. Well…Scott Landry — Well, I tell people, oh, sorry, I was just going to say just…Rich Birch — Go ahead. No, go ahead.Scott Landry — …well, just to to kind of follow up on that. I think practically, what does that mean? Or what does that look like for us? Like, I you know, we talk to our staff all the time, right? I, you know, constantly tell them it’s like, to embrace that means in leadership, you’ve got to have uncomfortable conversations now because you’re going to have them anyway. Rich Birch — Right.Scott Landry — So comfort tells us, oh, like if I just let it go or if I just like, no, you’re you’re just prolonging the inevitable conversation. So have it now. Rich Birch — Yeah.Scott Landry — You know, or or you sit with emotions that you’re feeling. You got to sit with them a little longer before you act on them. That’s not comfortable. We want to just, you know, so it’s that balance. Like it’s, It’s, ah you know, even obeying before understanding, right?Scott Landry — Like, like you’ve got like all those lessons and those places of discomfort, I think are all preparation pieces for the greater thing. So…Rich Birch — Yeah, that’s so good.Scott Landry — Yeah.Rich Birch — Yeah. And even in the physical world, like I was thinking about this when I was on my Peloton prepping for this. And I know you have Peloton, that like there was a time when there would be numbers on the screen in front of me that those numbers felt like death. Like I’m like, this is not like, I can’t keep doing this. But then what happens over time is you, your body acclimatizes to that, right? You become healthier. You get your cardiovascular system, your VO2 max grows, and then you’re able to, ah you know, to carry more. And I think that is true in leadership. I think that’s true in our spiritual life. I think there is like a, you know, kind of bearing on the weight of it. And um yeah, I think that’s very true. Rich Birch — Okay. I’d love to pivot in a totally different direction. So, you know, again, friends, you should pick up a copy of the book because I think it’ll be great. It’s spiritually enriching experience for you. I think this book could be helpful in like, there’s lots of conversations where I’m like, I think, I think this could be one of those books you have on your shelf. And you said, Hey, you know what, why don’t you read this book? This might help you think through, you know, might be a real encouragement. So I will, we’ll get to where you can get that in a minute. Rich Birch —But I want to kind of talk more about kind of the meta experience of you as a pastor, writing a book, choosing to do that. When you first introduced me to this idea, I still remembered it. You were like, I do not want to write a book. I am writing a book. Like, and it was like this, I am compelled. It is by obedience that I am, who knows? I think literally the thing you said to me the first time, and it was through tears, was like, I’m not really even sure why like I’m doing this thing, who knows? So talk to me about that obedience. What did that first step look like? Kind of help me ah or understand the process. Talk about that a little bit.Scott Landry — Yeah, it’s funny. You did a great version of me there. That’s exactly how I said it. And that’s exactly how I felt. And I honestly, I still feel that way, even now that it’s out there in in the world. Yeah, it was totally an act of of obedience. Scott Landry — And so for context, two years ago, my family vacations in Florida. I, I have no shame. I mooch off my in-laws who have a condo there. My wife and I both lived there at one, at one point. So it’s kind of like going home. Scott Landry — But anyway, long story, I was running on the beach. And, and I just, I felt like the Lord just stopped me and he gave me two very clear directives for the next chapter of my life. One was about the church and the other was to write a book.Scott Landry — And the first one made complete sense to me. And the other one still makes absolutely no sense to me. I am not an, writer. I’m not an author. I’m not ah like, and who am I? Like all this kind of, you know, who am I syndrome started kicking in and and I was just like, whatever. So I came back two years ago and I got to work on the first one and ignored the second one.Scott Landry — And I ignored the second one, writing a book for an entire year. And then on my birthday in September, I just, I felt like I was, I was genuinely like, how can I ask God to bless this first thing that he’s asked me to do if I’m being disobedient in this other thing that he’s asked me to do? And I, I don’t understand it. So to me, I’m, that justifies why I’m not doing it. And I was like, I’ve got to be obedient to this, whether I understand it or not. So that’s what I did. And so for me, obedience was opening a blank document. And just starting. And that’s what I did.Scott Landry — And it was, and I don’t know if you’ve had this experience, Rich, but it was amazing to me. I’ve had writer’s block for sermons. This poured out of me… Rich Birch — Wow. Scott Landry — …in a way I was not expecting. Like it it was the draft that you read of the book or the first draft of the book was done in a little over three days.Rich Birch — Yeah.Scott Landry — It just…Rich Birch — Well, that surprised me even, you know, cause I remember you were, and that hasn’t been my experience with writing. It’s been like, I have found it like arduous. But I remember you’re like, Oh, I’m going away. I’m going to this thing. And then it was like, Oh yeah, I got it done. And I was like, wow. Like that’s, that’s incredible. That’s amazing. And then obviously then there’s all the editing and you got to actually get it.Scott Landry — Well, yeah, I, yeah, everything after that was way longer than I or wanted it to be um um for sure.Rich Birch — Yes. Yes.Scott Landry — And way more than I expected it to be. But I think, I think I needed to me, to me, it was a piece of, it was a document that was basically like a therapy session that didn’t cost me anything other than time…Rich Birch — Right. Right.Scott Landry — …that I needed to get a lot of stuff off my chest and and off my heart. And it just, I needed to open that document to do it. And I think maybe that is, and it didn’t occur to me until just now, that that may be the very reason that God wanted me to do it… Rich Birch — Right. Scott Landry — …was to free me of that so I could be released to do whatever has nothing about to do about the book. It just was his way of getting me to get through it.Rich Birch — Yeah. Well, and I remember at one point, um hopefully I’m not outing something. We can cut this if you don’t want me to say this, but I remember at one point you were saying like, even if I just have it for my daughter, that would be a gift, right?Rich Birch — Like it’s like for her at some point to read this would be, um you know, a gift. Actually, I know a friend of mine who has literally done that has written full books and literally got like got them printed and given it just to them for their kids.Scott Landry — Yeah.Rich Birch — You know, tens of thousands of words. So yeah, that’s, that’s, ah that’s incredible. So, you know, the writing of books in general, is I find the line between writing and thinking is very blurry. Like it’s like, it’s like almost in my mind, like it’s kind of the same thing. Like it’s the same activity. There’s obviously writing involved, but it’s like, it’s, it costs, it’s a, or it, it drives a lot of reflection, honesty, you know, thinking about all that stuff. Was there anything as you went through this therapy process of writing that actually just surprised you about like, Oh wow. Like that was either my reflection on that was different or, um, you know, we’re, you know, like anything surprised you through the process process?Scott Landry — Yeah, there was a…good question. There was a couple things for sure. One of them was I had to go check. It’s amazing how your memory can be your greatest enemy. I remembered certain things a certain way and then going back and talking to my mother. Again, spoiler alert – I grew up in a single parent household. My mom is my hero, strongest woman ever.Scott Landry — Anyways, and I write about her and, and my life growing up and what she had to do to get us through. So, so going back and, and, and really at as an adult, getting the details of what actually happened and what my perception of what happened happened. It was it was It was much worse than I understood…Rich Birch — Oh, wow.Scott Landry — …and what she endured and went through. And I gained a level of admiration from my, I thought I admired her, but I gained a level of admiration that is a gift. And, and, and every child should have the gift to see their parents the way that I see my mom. She is, she is amazing. Scott Landry — So that, that’s one. The other one was, was I there was some things that I, I learned along the way. I think the first one was that I found was about the, the resentment that I had towards my father. And I, and, and I, as I was writing it, God just kind of revealed this to me that, that adapting, adapting to loss is different than than winning a fight. And I had adapted to the pain of what I had lost. And I thought that was the same thing as winning that fight against resentment. And they’re not the same thing. Scott Landry — And that was that that was a real breakthrough moment for me. I was in a cabin near a ski hill as I was writing that. And it was like i was almost like I was watching a movie, watching myself have a moment. Rich Birch — Wow. Scott Landry — And it was just this this really beautiful moment between God and I. And I was just like, wow, God, thank you for for showing that to me. And then, give me the words to articulate this to my kids. Cause you’re right. I, I did first and foremost, write this for my kids, Emma and Parker. And I wanted them to know, you know, who they come from, what they come from. And, and, and hopefully if I never get the chance to tell them, they’ve got this to fall back on. And then my wife being my wife was like, well, if you’re going to do it for them, you might as well go all the way. So, so that’s, that’s, that’s what we did.Rich Birch — Wow. Okay. So what did this process teach you as you’ve now, cause you’ve launched this book, it’s out in the world. You’ve, you can get it on Amazon. You, you know, it’s, you’ve done a series at the church. You’ve talked about it. You know, if you’ve been public about it. Rich Birch — What did the launching of that teach you about your congregation, about your church? What resonated? What, how, how was it helpful? Any conversations that sparked kind of what was the impact that you’ve, now that you’ve landed this in, in your church?Scott Landry — Yeah. Oh, I just got emotional there thinking about your question as you’re asking it. I think… what I talk about in the book, Rich, is that I’m a very insecure person. And and as a leader, I’m an insecure leader. And always, you know, that that dance between, you know, being authentic about who you are at the same time, the insecurity about that. And it’s, Lisa, my wife tells me all the time, if people knew how insecure you are, they they wouldn’t believe it, because you don’t present that way.Scott Landry — But I was very insecure about doing this thing and the people that I serve, and and and journey together with seeing me in a way that they might change their mind about me. But the people at The Bridge, they love me, and they are so gracious to me. And I what I’ve discovered is that me being honest about who I am is is who they’ve wanted me to be the whole time.Scott Landry — And so everybody that’s read the book, I shouldn’t say everybody, but I’ve gotten a lot of feedback from the people at The Bridge just thanking me for telling my story and then them saying so much of that I relate to, so much of that I needed right now telling me things about themselves that I had no idea was happening in their lives. And this has only been out for like a month. Scott Landry — And so I’ve just gotten overwhelmed with, with people’s responses. And, and I think for our church, you know, one of our values is authentic storytelling And so, um, it just so happens that as a leader, you get to go first Rich Birch — Right. Scott Landry — And, and, and and in order for that value to be more than something that’s just plastered on a wall or a website, like I had, I didn’t know it was going to be in in the form of a book. But I do see that, that people are opening up in ways that, you know, just in the, in the in the last month to me and in others. So, yeah, but that that’s the thing that that i’ve I’ve seen in our church is just um that that I’ve been insecure about how I’m seen as a leader and and they’ve shown me that that they love me. And that’s the greatest gift, I’m telling you.Rich Birch — Yeah, it’s so cool, man. I love that. That’s, and thanks for being vulnerable in your sharing there. Like I think I, you know, I think there is anyone that’s written has had a book definitely has those feelings on the inside of like, oh man, this was a bad idea like why am I doing this. And like I’m you know, the stuff I’ve written about is nowhere near as, you know, personal and tender as what you’ve written. And I can identify exactly with what you’re saying there around the like, what will people think of me? You know, and it’s amazing. Rich Birch — So trying to extract a bit of, you know, there might be people that are listening and I hope there’s people that are listening in who would think like, maybe I should write a book. Or maybe, maybe they had a similar experience where God told them to write a book and they’ve been dragging their feet. Scott Landry — Yeah, yeah. Rich Birch — What would be a couple kind of just practical takeaways, like maybe things you would say, I wish I would have known this before timelines, collaboration, editing, any of that kind of stuff.Scott Landry — Yeah. Well, the first thing I would do is thankfully what I did, was talk to people who have done it. So you were one of those people and I was hoping that you were going to convince me not to do it. Thanks thanks for letting me down. But yeah, just like, and, and, you know, it’s like, Hey, talk to a few different people and, and, and, you know, what’s their process is and and kind of what they did. Scott Landry — But the other thing that I learned quickly was everybody that I talked to does it differently. And so it wasn’t about figuring out the process. It was about finding my own. Rich Birch — Yep.Scott Landry — And so I kind of leaned on what I know of myself and how I kind of operate. And so that was one.Scott Landry — I think the other one was You know, however much time you think it’s going to take, double it and then add some to that. Like it’s way more time than you think it’s going to going to take.Scott Landry — I would, you know, what do they say? Like find people in your life who tell you what you need to know, not what you want to hear. Like it’s like whoever you’re going to invite into the process with you, like you want to collaborate with people who are going to tell you the truth, not that you’re profound. It’s like, yeah, like I, I wanted this to be the best that it could be for my kids.Rich Birch — Right. Scott Landry — And that’s why I asked, you know, you and a few others. And so, um, and then I think, you know, the other one is, is really have a clear, at least for me, and I don’t know if this is true for you, but it’s like, I’m sure it is, like, you know who you’re writing to and who you’re writing for. Rich Birch — Right. Scott Landry — And I think that has to be like, every time I sat down, like after a coffee and was like, okay, here, we’re opening up the laptop again, it was like, I pictured Emma. I pictured Parker. This is who I’m writing this for. It’s like who, so whether if it’s a, if it’s a book for your church, if it’s a book for leaders, you know, whoever that’s for is like have a very clear picture in your mind, who your audience is and and imagine faces that represent those people.Scott Landry — Because I think it, to me at least, is it makes it less about the content and it brings the heart into it. And I think that I hope that and is what engages people more than, because I’m not a writer. But I hope my heart comes through the words that are on the pages. And I think that’s just because I had those two beautiful kids in mind.Rich Birch — Yeah, that’s cool. That’s a great, that’s a great tip. I, the, that idea of focusing who is the person. And I worked at a church that had a very robust practice kind of sermon practice process. And that’s one of the things, one of the questions we would often ask is like, who are you preaching this to? And I loved, cause our lead guy, he would get like really specific. It wouldn’t be like, it’s not like, well, I’m generally thinking 33 year old, you know, guys that are married. He’d be like, Scott Landry… Scott Landry — Yeah. Rich Birch — …you know, like he would like, it’s like he would pick out a specific person. He said, I’m hoping that that that’s who I’m thinking about. And that always struck me as like, I think that’s a part of what gave him great kind of power in his communication because it wasn’t this vague idea of like this, some general target. It’s like, no, I’m talking to this person and I want to, I want to communicate in a way that will move them. I think that’s great when you think about from a book point of view. Rich Birch — Well, I want to encourage people to pick up a copy of the book. But before we get there, any kind of last words about any of this that you want to share? You’ve been so generous with your time today.Scott Landry — No, I appreciate your time. I appreciate you having me on. And if anybody’s gotten to the end of this podcast and is even considering, you know, getting a copy of the book, I guess my heart for you would be to discover what I discovered the hard way, but I hope that it doesn’t require you to to find out the hard way is that that God truly knows who you truly are. And all he desperately wants is for you to be honest about who he already knows you are. And and then he wants to release that person for the purpose that he has for them. And so I pray that it doesn’t take whoever you are, you losing what I lost to find that. I hope that you will be wiser than I was. Learn, you know, don’t learn from your own mistakes, learn from mine. And, and, and, and find yourself because you’re going to find God there waiting. And I hope that for you and pray that for you.Rich Birch — That’s good. That’s great. So we want to send people to Amazon. Is that the best place that they can pick up copies of this book? Is there anywhere else we want to send them just as we wrap up today’s episode?Scott Landry — No, yeah, Amazon, the book “The Fight” is there. Can also follow me on Instagram. Keep updates there – @scottmlandry. Yeah, you can see pictures my sneakers. That’s about it.Rich Birch — It’s great. Thanks so much, Scott. Appreciate you being here.Scott Landry — Thank you, Rich.

OVERVIEWVO2 max or maximum aerobic capacity is your performance ceiling, but it is trainable and you can not only increase your VO2 max, but also the power you can produce at VO2 max, how long you can sustain that power, and the amount of work you can accomplish between lactate threshold and VO2 max. In Episode #285 of "The Time-Crunched Cyclist Podcast", coaches Adam Pulford and Basecamp's Tim Cusick discuss how VO2 max training works, the workout specifics necessary to increase VO2 max, and how to turn training into speed for real-world performance. Topics Covered In This Episode:How VO2 max responds to trainingThe relationship between lactate threshold, FTP, and VO2 maxWhat to expect after 1-2 weeks of VO2 max trainingWhat to expect after 2-4 weeks and 4-8 weeks of VO2 max trainingHow to know when you've done enough VO2 max trainingVO2 max workout structure: interval duration, total time-in-zone, frequencyResourcesTim at Basecamp: https://www.joinbasecamp.com/tim-cusick Tim on IG https://www.instagram.com/tim.cusick_coach/Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/Guest Bio:Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch. As a data analytics leader, Tim is an acknowledged expert in the field for endurance athletes. He is the TrainingPeaks WKO product leader, codeveloper of WKO5, and Instructor: Advanced Training with Data. As an educator, Tim has presented at USA Cycling summits, TrainingPeaks Endurance Summits, TrainingPeaks University, and more. Tim is also the founder of BaseCamp, which is driven by Tim's philosophy of bringing together the science of data and the art of coaching. His values-based approach focusing on shared vision and team building allows for the construction of dynamic and purposeful organization development.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

We are still recovering from the laughs at the end of this episode! Before getting to that story, this one had a great training discussion on improving threshold performance. We dug down into why it's more complex than just doing threshold workouts, and how you can put it into practice.There was also a new study on VO2 and its relation to aerobic and lactate thresholds. We broaden it out to address recent conversations on VO2 and longevity. David went for a joke that almost ended the podcast altogether. You know, the usual.And this one was full of great topics! Other topics: the hot tub science experiment, Megan's inclusion on the Singletrack list for course records of the year, the most hilarious year-end list, David's fueling realization, the continuation of the shoe saga, a study on breakfast and metabolic health, the Roast My Strava app, self-care gifts, how to run strides, peeing in longer races, overpronation and shoe choices, dressing in winter, rowing as cross-training, and the most beautiful Listener Corner message.It ended with a story that we have been holding in for a full year. Stick around to the end for a treat. We love you all! HUZZAH!-David and MeganClick "Claim Your Sponsorship" for $40 free credit at The Feed here: thefeed.com/swap  Buy Janji's amazing gear: https://janji.com (code "SWAP")Follow the meme account we mentioned: https://www.instagram.com/maxjolliffeunsolicitedmemes/ Check out Roast My Strava: https://roastmystrava.com/ The Wahoo KICKR Run is the best treadmill on the market: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, articles, and videos: patreon.com/swap

Have you've ever felt overwhelmed by conflicting fitness advice—VO2 max, zone 2, strength, intervals—and wondered how to put it all together without burning out?  In this episode, Ted interviews Alex Viada, one of the leading experts in hybrid training, known for helping athletes and everyday people blend strength and endurance in a sustainable way. Alex breaks down hybrid training in a way that finally makes sense for busy entrepreneurs who want longevity, performance, and efficiency. He reveals the real science behind hybrid performance, what most people get wrong, and how to train efficiently so you can build muscle, improve your cardiovascular fitness, and support long-term health.  Whether you want to lift better, run better, or simply create a well-rounded fitness routine that fits your life, this conversation gives you practical, evidence-based strategies you can start using today.  Today's Guest  Alex Viada  Alex Viada is the founder of Complete Human Performance, a Certified Strength and Conditioning Specialist, a USA Triathlon Coach, and one of the world's leading hybrid training experts. A lifelong athlete, he has coached thousands across powerlifting, ultra-running, triathlon, and elite military selection programs. Today, he works with a select group of clients while continuing his research and developing educational resources on blending strength and endurance safely and effectively.  Connect to Alex Viada:  Website: Completehumanperformance.com   Instagram: @alex.viada    You'll learn:  How to combine strength and endurance without overtraining  The simple rules for balancing high-intensity work, Zone 2, and strength training  The biggest programming mistakes people make when following influencers  The truth about VO₂ max, 4×4 intervals, and where to start if you're not an elite athlete  How to think about longevity, health, and performance after age 40 

Join us on the EVOQ Bike Podcast as we chat with Andrew Knight, the Masters World Time Trial Champion. In this episode, Andrew shares his expertise on training zones, VO2 max applications, mega weeks of endurance riding, and strength training. We delve into his season's big wins and goals, his nutrition strategies, and how he uses both classic and customized training approaches to stay at the top of his game. Don't miss the tips, stories, and valuable insights from one of the best in the sport. Follow Andrew on Strava and Instagram to keep up with his latest endeavors. Enjoy the show as we dive deep into the life of a passionate and dedicated athlete.Thanks, Andrew! Find him on IG and Strava here:https://www.instagram.com/andrewjknight77/https://www.strava.com/athletes/1239856Chapters:00:00 Introduction and Overview01:36 Meet Andrew Knight: Background and Achievements03:12 Time Trialing Techniques and Strategies12:10 Training Regimen and Volume16:27 Pacing and Threshold Workouts22:08 VO2 Max and Interval Training31:27 Strength Training and Future Goals34:22 The Magic of the Fifth Hour35:49 Threshold Training at the End of Rides38:08 Tips for Long Trainer Rides39:37 Zone Two Training and Its Benefits42:09 Aero Sensor Testing and Equipment Optimization46:01 Nutrition Strategies for Endurance Rides54:43 Plant-Based Diet and Its Impact56:15 Hill Climb Challenges and Future Goals58:22 Concluding Thoughts and Future Plans

Send us a textIn this practical and eye-opening solo episode, Justin Roethlingshoefer returns to the studio after 37 days on the road to unpack one of the biggest frustrations he sees in clients today: we're drowning in health data—but starved for wisdom.Justin reflects on years of working with athletes, touring artists, entrepreneurs, and high performers who obsess over “perfect scores,” recovery percentages, and the chase for “optimal.” But the real breakthrough doesn't come from wearing more devices or collecting more numbers—it comes from interpreting what the body is actually saying.Through personal stories, experiences from touring, and a powerful real-life client transformation, Justin breaks down the wearable conundrum: the cultural lie that your device knows best. In reality, wisdom—not algorithms—is what creates sustainable change. He reveals the four metrics that actually matter, the 3-day trend rule, and why reacting to a single number is sabotaging your progress.TakeawaysRecovery, readiness, and sleep “scores” are man-made algorithms, not truth.Wisdom comes from raw metrics, not colors, badges, or percentages.The 3-day trend rule reveals patterns your daily numbers can't.Data without context leads to frustration, misalignment, and burnout.Your body tells the truth—technology can only reflect it.Stress is multi-dimensional: mental, physical, emotional, spiritual.Real progress comes from adjusting lifestyle rhythms, not adding hacks.Sound Bites“Chasing optimal keeps you from ever living optimal.”“Your wearable is a tool—not your identity, not your worth.”“Scores are algorithms; wisdom is interpretation.”“Knowledge is knowing. Wisdom is understanding.”“HRV is the language of your body's stress adaptation.”Chapters02:20 — Living It vs. Teaching It Why Justin vowed never to become a disconnected “expert.”04:15 — What You Actually Get From This Show Education + practical application from someone who lives it.06:00 — Introducing the Wearable Conundrum Why people chase “optimal” but never live it.08:30 — 37 Days on the Road: Data Chaos How fluctuating environments changed Justin's sleep and readiness.15:00 — Why Tools Don't Transform You Interpretation—not devices—is what creates wisdom and change.17:20 — The Four Metrics That Actually Matter HRV, VO2 max, sleep quality, resting HR/respiration rate.21:40 — Why Scores Are Misleading The problem with readiness, recovery, and strain algorithms.24:15 — HRV: The Longevity Metric What research reveals about HRV and all-cause mortality.34:00 — Interpreting Your Body's Language Moving from knowledge → understanding → wisdom → action.36:00 — Final Encouragement Own your different. Use tools wisely. And trust your body.===========================Subscribe and Listen to the Own It Show HERE:➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer➡︎ Apple Podcasts:https://apple.co/3KCyN3j➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG===========================Resources:⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/⚡️BOOK: https://thepowerofownershipbook.com/=========================== Connect with Justin Roethlingshoefer on Social Media:➡︎ linkedin.com/in/justin-roethlingshoefer➡︎https://www.instagram.com/justinroeth/?hl=en

We share a candid three-day recap from Legends 2025: a humbling swim, a debated strength tiebreak, and a return to classic mixed-modal tests that rewarded skill under fatigue. Community, cues, and composure turn rough starts into honest wins, even without the podium.• traveling to compete with teammates and why it matters• interval swim scoring change and pacing consequences• technique first approach to swimming efficiency• max snatch plus overhead squat strategy and judging depth• tiebreak incentives and cleaner alternatives• gymnastics under fatigue as the separator• handling double-under errors without derailing focus• heavy thrusters and wall-facing handstand push-ups tactics• failing strict reps and resetting with longer rest• four-minute sprint stimulus and VO2 ceiling• cut lines, logistics, and saving high skill for finals• mindset, ownership, and finding value in hard weekendsSign up for the CrossFit Open. We'll all do this together at the gym and support you

Watch the FULL podcast here: https://youtu.be/7kfykswH6IoWhy is zone two training so important for mitochondrial health? It's linked with improvements in fat oxidation and lactate clearance, which are used as surrogates of mitochondrial function in sports science.This clip explores how different exercise intensities drive distinct metabolic responses, why athletes are useful models for understanding cellular energy, and how laboratory testing with metabolic carts and lactate measurements led to practical training zones from easy efforts to sprints. I'm exploring with my guest how zone two work consistently improved fat oxidation and lactate clearance in testing, while higher intensities remain essential for performance and VO2, since competitions are decided at the top end. Here, I'm discussing the balance between building a metabolically efficient engine at the mitochondrial level with zone two, and training the “turbo” at zones four and five plus sprint work for race demands, all in clear, everyday language you can apply.As a nutritionist and health communicator, my aim is to translate these lab insights into practical training decisions that respect both mitochondrial function and cardiorespiratory adaptations.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

Stephen Barrett is a cycling coach from Ireland, working as the head coach of the UCI WorldTour team Decathlon AG2R La Mondiale, and coaching several of the riders on the team personally, including GC contender Felix Gall. In this interview we discuss the inner workings of a WorldTour team, and a lot of nuts and bolts training topics right from the top of the world of professional cycling.  HIGHLIGHTS AND KEY TOPICS: Stephen's training principles and coaching methodologyPeriodisation strategies and training through race blocksTapering for important one-day races like the classics and for Grand ToursThe importance of VO2max-trainingIndoor training, altitude training, training for durability, torque training, and more...Advice for amateur cyclists and triathletesThe coaching structure in Decathlon AG2R La Mondiale, and Stephen's role as head coachThe development pathway from U19 to U23 to WorldTour DETAILED EPISODE SHOWNOTES: We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. The shownotes for today's episode can be found at https://scientifictriathlon.com/672/LINKS AND RESOURCES: Decathlon AG2R La Mondiale website, Instagram, and YoutubeIncluding sprint training in cycling – training responses and peformance improvements with Nicki Winfield Almquist, PhD | EP#300Tour de Physiology: The Exceptional Power Outputs and VO2 of Climbing in the Tour de France - Ole Kristian Berg 2025Pebbles of Perception: How a Few Good Choices make All the Difference - book by Laurence EndersenWHAT SHOULD I LISTEN TO NEXT?If you enjoyed this episode, I think you'll love the following episodes:Anna Kiesenhofer – Olympic Champion | EP#454Luca Zenti – UAE Team ADQ coach on Tour de France Femmes and bike training for triathletes | EP#469John Wakefield of Red Bull BORA hansgrohe – cycling coach and bike fitter | EP#465Dajo Sanders, PhD | EP#384You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes. LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS: Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Fyzická zdatnost je klíčem k dlouhému životu bez nemocí. Aby ji člověk zvýšil, je potřeba kombinovat méně intenzivní trénink symbolizovaný takzvanou zónou 2 a intenzivní zátěž, která zase souvisí s hodnotou VO2 max. K jejímu navýšení slouží také takzvané „exercise snack“, tedy krátké intenzivní cvičení během dne. Jak přesně funguje? A proč se upouští od sledování tepových zón. V novém dílu Longevity podcastu Hospodářských novin odpovídá Vladimír Tuka z Centra zátěžové kardiologie Všeobecné fakultní nemocnice v Praze. Popisuje také, proč je ideální sportovat na lačno nebo proč si dát cukry hned po fyzické aktivitě. 

We had one of the most fun sports-watching weekends of our lives before this great episode! The main science topic was a new study on Kilian Jornet at Western States, breaking down his fueling, the metabolic demand, and lots more. Kilian is also the 2nd author on the paper! We've said it before and we'll say it again: In a world of external monitors, be the rectal thermometer.We also talked about the amazing saga of USA Skimo's Olympic qualification, featuring trail runners Anna Gibson and Cam Smith. This story needs to be a movie! In the meantime, a podcast will have to do.And this episode was full of amazing topics! Other topics: David's bad experience at the track, when data and belief conflict, Courtney Dauwalter's blazing fast marathon time, a shoe review rant, what it means to improve VO2 max, why effort is cool, hemoglobin and hematocrit levels, training through colds, and the perils of NCAA running and short-term incentive structures.This episode finishes with the most joyous time of all: A PERIOD PARTY. We love you all! HUZZAH!-David and MeganClick "Claim Your Sponsorship" for $40 free credit at The Feed here: thefeed.com/swap  Buy Janji's amazing gear: https://janji.com (code "SWAP")The Wahoo KICKR Run is the best treadmill on the market: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, articles, and videos: patreon.com/swap

If you want to get leaner and live longer check out https://milliondollarbodylabs.com   Will an AI doctor soon replace your physician? I talk about how personalized testing and artificial intelligence are making true preventative health cheaper and more accessible.   I talked with Hunter Ziesing, who shifted from a successful career in finance after losing family and friends to preventable diseases. He now runs Longevity Health, a virtual clinic providing comprehensive diagnostic testing, including 60 blood biomarkers, DEXA scans, and VO2 max, for $11,000 annually. The goal is to make health preventative, not reactionary, moving beyond the current sick-care model. We discuss how their AI platform analyzes this massive data to create customized health plans, significantly reducing costs and giving constant, gentle reminders to change daily habits, making prevention affordable and effective. We also cover the challenges of getting consumers ready for a doctorless AI model and the essential role of human doctors in the future.   Key Takeaways Longevity Health offers a fully HIPAA compliant, physician-led virtual clinic for $11,000 per year, which is a fraction of the cost of some high-end clinics. The virtual clinic provides comprehensive testing, including a DEXA scan (for bone density and visceral fat), a CGM glucose monitor (worn for about two months), a blood test (analyzing around 60 biomarkers), a VO2 max test, a sleep study, and gut biome analysis. The tests are tailored to the individual's specific health concerns and family history. DEXA and blood tests are the metrics repeated most often every quarter to see real change. The "trillion dollar business" is what they are building around AI. AI has the potential to significantly reduce the cost of personalized medicine and make health information more accessible to the masses. AI is not fully ready yet, as it still "hallucinates," and regulations are not yet finalized. Furthermore, consumers are not fully ready for the "driverless doctor" and still desire a human physician in the loop for critical decisions. The preventative health approach requires giving people a "check engine warning light" via an app, offering constant, gentle reminders to reinforce healthy behaviors before a disease is diagnosed.   Resources Website: https://www.longevityhealth.me LinkedIn: https://www.linkedin.com/in/hunterziesing   Nate Palmer: The founder of The Million Dollar Body and author of "The Million Dollar Body Method", Nate has been coaching for over 15 years and has worked personally with over 1,000 clients. Website: https://milliondollarbodylabs.com/ Book: The Million Dollar Body Method Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean Instagram: @_milliondollarbody  

Confira mais um episódio do PFC Debate. Falamos de todos os assuntos possíveis, sobre corrida ou não, de um jeito que você não vai acreditar.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SEJA MEMBRO DO CANAL!!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠As metas de quilometragem.Treinar em subida aumenta o VO2?Você gosta de correr em subida?Frequência cardíaca em repouso muito baixa?Você faz exames médicos?Zonas de frequência cardíaca ou percepção de esforço?Tudo isso e muito mais no cardápio variado, com aquela mistura de informação, humor e opinião que só o PFC Debate sabe entregar. Escute, informe-se e divirta-se.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Compre o livro da Camila⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Grupo de promoções da Thainara⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Siga quem faz o PFC Debate: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enio⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Gigi⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Marcos⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Camila⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Duda⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Ana⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ e⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Thainara⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.Use nossos cupons de desconto:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠KEEP RUNNING BRASIL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - PFC⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠CARAMELO⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - PFC10⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FOCO RADICAL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - PFC10⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SPORTBR⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - PFC10⁠CORRA BARATO⁠ - PFC⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠CLUBE DE AUTORES⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - PFC10⁠⁠⁠⁠⁠⁠MARATONA DE FLORIPA 2026⁠⁠⁠⁠⁠⁠ - PFC⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LIVE! RUN XP⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - PFC15⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RSF PRO EVENTOS⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - PFC10

What if longevity wasn't just about extending lifespan, but expanding the years you live with strength, clarity, and vitality? In this episode, I sit down with Dr. Christopher Keroack, an internist who brings a powerful clinical lens to the science of aging well.   Our conversation starts with a question I believe every patient should ask: Are we adding years to life, or adding life to years? Dr. Keroack walks me through how medicine has shifted from simply preventing death to actively preserving vitality, and why the distinction between lifespan and healthspan is now more important than ever. We dive into the 12 hallmarks of aging, mitochondrial health, synolytics for clearing zombie cells, and the emerging role of peptide therapy in longevity. We also explore the practical metrics that matter most — VO2 max, muscle mass, body composition, blood pressure regulation — and how these biomarkers shape the trajectory of aging. What I appreciate about Dr. Keroack's perspective is his balance. He's grounded in internal medicine, understands genetics and environmental triggers, and still champions lifestyle as the foundation of long-term wellness. From hormone optimization to the nuanced use of antibiotics, we cover the strategies and controversies shaping modern longevity medicine. This episode is for anyone who wants to understand the science behind staying youthful and take actionable control of their health trajectory.   Key takeaways: Lifespan vs. Healthspan: Dr. Keroack emphasizes the importance of living a longer yet healthier life, integrating longevity with quality daily experiences. Lifestyle Pillars: Integrative habits like deep sleep, nutrition, stress management, and social connectivity are highlighted as fundamental in promoting healthspan. Supplements and Insights: Berberine, NMN, and creatine are identified as pivotal supplements for boosting longevity, alongside strategic exercise for maintaining VO2 max and muscle mass. Role of Peptides: Peptide therapy, including BPC157 and TB4 frag, is discussed as an evolving frontier in personalizing longevity and enhancing recovery from physical stresses. Science and Practicality: With firsthand experiences, Dr. Keroack shares invaluable wisdom, advocating for a balanced approach that values integrity over the unattainable quest for immortality. More About Dr. Christopher Keroack:   Dr. Christopher Keroack is board certified in both internal medicine and functional medicine. He received his formal education from Amherst College (BA), Springfield College (MS) and Tufts University School of Medicine (MD). In addition to his formal training, he has obtained certifications in Functional Medicine, Age Management Medicine, Naturopathic and Integrative Medicine from the Institute of Functional Medicine as well as The Cenegenics Education and Research Foundation for Age Management Medicine. He has spoken both nationally and internationally on weight loss, nutrition, fitness and functional medicine. His combination of experience and training has enabled him to develop a comprehensive and complete approach to optimizing health, wellness and vitality. Website Instagram Connect with me! Website Instagram Facebook YouTube

Send us a textWhat happens when a mountain athlete chooses meaning over metrics? We sit down with ski mountaineer and mountain runner Michael Wirth for a rare, candid conversation about privacy, purpose, and why FKTs feel more honest than podiums. Michael traces his path from the Roaring Fork Valley to a brief stint in consulting, then into a life shaped by long tours, sketchy weather windows, and the strange pressure of being recognized for what you do in quiet places.We dive into the gritty details of his November push on the Tonto Traverse—training alongside David, the tendon flare-up that arrived five days out, the decision to keep moving until it didn't make sense, and the bittersweet satisfaction of seeing a partner set the record. Michael explains why FKTs pull him more than racing: logistics and judgment matter, terrain asks real questions, and the reward lives in moving across a landscape with speed and care. He also opens up about social media's tradeoffs—how YouTube can tell richer stories than Instagram, why follower counts too often shape contracts, and how protecting your relationship with the mountains sometimes means posting less.From scouting the North Cascades High Route and a scary black bear encounter to training blocks built on threshold, VO2 efforts, and the occasional treadmill sufferfest, Michael's outlook is equal parts frank and thoughtful. He's eyeing future ski objectives, possibly a renewed push on the High Route with friends, and a career path that might include climate tech or even farming—all while keeping the flame for big, meaningful days outside. If you care about the soul of mountain sport, the pull of place, and the balance between craft and commerce, this one hits home.If the conversation resonates, follow the show, share it with a friend, and leave a quick review. It helps more curious listeners find these stories and keeps the stoke going.Follow Michael on IG - @michaelcwirthFollow Michael on Youtube - @michaelcwirthFollow James on IG - @jameslauriello Follow the Steep Stuff Podcast on IG - @steepstuff_pod Use code steepstuffpod for 25% off your cart at UltimateDirection.com!

Longevity, Cash PT, and the $8 Trillion Opportunity You Can't Ignore In this episode, Doc Danny Matta breaks down why the global shift toward longevity is one of the biggest opportunities cash-based physical therapists will see in their careers. He shares real-world examples from high-end longevity models, explains why proactive, long-term health programming is exploding, and shows how cash PTs are uniquely positioned to lead this space. Quick Ask If this episode gets your wheels turning about longevity and long-term care, share it with another clinician who needs to hear it—and tag @dannymattaPT so he can reshare it. Episode Summary Patient experience as an edge: While competitors step out mid-session to finish notes, you can stay fully engaged by using Clair, an AI scribe that handles documentation instantly. Operational advantage: Clair gives you more time for follow-ups, planning, and patient touchpoints—leading to better retention and more efficient operations. Danny's background: Staff PT, active duty military PT, cash practice founder, seller, and now founder of PT Biz, which has helped 1,000+ clinicians start, grow, and scale their own cash practices. The longevity trend: Patients are realizing they'll live longer and want to be proactive, not reactive, about their health and performance. 10x-style models: Peter Attia's "10x"/10 Squared-type gym in Austin employs performance clinicians doing assessments, hands-on care, and programming over months and years at premium pricing. Equinox Longevity: Equinox launched a longevity offering priced around $35,000–$45,000 per year, combining assessments, bloodwork, training, and bodywork. Market validation: Big brands like Equinox don't roll out programs like this without deep market research—there is clear demand. The $8 trillion forecast: A UBS report projects the global longevity market could reach roughly $8 trillion by 2030. High continuity, low volume: Danny's friend running a longevity-focused model only needs ~30–40 new patients per year because clients stay for years. LTV over churn: With long-term, continuity-based care, you don't need a constant flood of new patients—you need strong retention and deep relationships. What these programs include: Long-term programming, movement and performance assessments, VO2 max testing, force plate work, blood panel interpretation, and lifestyle coaching around sleep, nutrition, and stress. Why cash PT is perfect for this: No insurance rules; you can spend an hour on sleep, stress, or habit coaching if that's what the patient needs. Visual differentiation: Cash clinics often look and feel like a high-performance lab or gym—nothing like a crowded hospital outpatient clinic. Community and referrals: Patients in long-term programs naturally talk about what they're doing and pull friends and family into your ecosystem. Tech as a differentiator: Tools like force plates, VO2 testing, structured assessments, and periodic retests make progress visible and drive buy-in. Standardizing longevity in cash PT: Danny sees longevity as a pillar every successful cash practice will eventually integrate in some form. Not one-size-fits-all: You can build your own version—solo, with a functional medicine group, or as part of a broader performance ecosystem. Lessons & Takeaways Longevity is a macro trend: People know they're going to live longer and want to invest in staying active, capable, and independent. Continuity beats volume: A few dozen long-term clients can support a strong business if they stay with you for years. Cash PT has structural advantages: You're not limited by insurance codes, visit caps, or what a payer thinks is "medically necessary." Data builds trust: Objective testing plus retesting makes progress real and keeps clients engaged. Longevity is "sticky" business: Once people see value in long-term health, they're less price sensitive and more loyal. Early adopters benefit most: Clinics that build longevity offerings now get ahead of a trend that large systems are just starting to chase. Mindset & Motivation Think in decades, not visits: Stop viewing patients as "10-visit plans" and start thinking in 5–10 year relationships. See yourself as a guide, not a fixer: You're not just solving pain—you're guiding someone's health span and performance over time. Health is real wealth: For your patients and for you—longevity work aligns your business model with what truly matters. Don't wait for permission: You don't need a big brand or hospital system to validate this for you; the demand already exists. Pro Tips for Clinic Owners Start with what you know: Build a simple longevity track around your existing strengths: strength, mobility, running, or performance. Add one objective test: Integrate VO2 testing, force plate jumps, or standardized movement screens with baseline + retest cycles. Layer in basic lifestyle coaching: Learn enough about sleep, stress, and nutrition to guide your patients or partner with someone who can. Use tech wisely: Don't buy everything at once—choose tools you'll actually use and that support your specific model. Leverage an AI scribe: Implement Clair so documentation doesn't steal time from long, relationship-based care. Notable Quotes "People are realizing they're going to live longer—and they want to be proactive, not reactive." "If a giant like Equinox is rolling out a $40,000-a-year longevity program, they've done the research. The demand is there." "My buddy needs 30 to 40 new patients a year. That's it. What game do you want to play?" "Cash-based PTs are uniquely positioned to capitalize on this trend—we're not handcuffed by insurance." "Health is real wealth. If you're not healthy, it doesn't matter how much money you have." Action Items Audit your current services: where could you naturally extend into long-term, proactive care? Sketch a simple 6–12 month "longevity track" for your ideal client, including assessments and retests. Identify one piece of tech or testing you could add to make your results more objective and compelling. Look for local partners (functional medicine, labs, coaches) who could complement your skill set. Consider using Clair to free up time so you can deepen relationships instead of chasing notes. Programs Mentioned PT Biz Part-Time to Full-Time 5-Day Challenge (Free): Learn exactly how much income you need to replace, how many people you need to see, and the specific strategies to go from side hustle to full-time practice owner. Join here. Resources & Links PT Biz Website Free 5-Day PT Biz Challenge MeetClair AI — Free 7-day trial for PTs About the Host: Doc Danny Matta — physical therapist, entrepreneur, and founder of PT Biz and Athlete's Potential. He's helped over 1,000 clinicians start, grow, scale, and sometimes sell their cash practices, and he's passionate about helping PTs build businesses that support long-term health and real financial freedom.

In this episode of the Discover Strength Podcast, Luke Carlson sits down with Ulrich Dempfle, CEO and co-founder of Carol Bike, to discuss how Reduced Exertion High-Intensity Interval Training (REHIT) is transforming the world of cardio. Built on cutting-edge scientific research, REHIT protocols deliver remarkable improvements in VO2 max and metabolic health with workouts as short as 5 minutes.Ulrich explains how Carol Bike was designed from the ground up using lab-validated protocols and integrated AI to create an efficient, automated workout that eliminates excuses like lack of time and complexity. They explore the science behind the two 20-second sprint model, how it compares to traditional cardio and HIIT, and why shorter, more intense efforts may be more effective for both longevity and adherence.Learn more about CAROL and the most efficient workout.Discover Strength offers free Introductory Workouts at any location across the United States. You can schedule your free Introductory Workout HERE !

Ab Mitte 30 beginnt die VO2​max zu sinken, und die Regeneration dauert länger. Aber muss das Training im Alter zwangsläufig zum Leistungsabfall führen? In dieser Folge verrät Prof. Dr. Lars Donath von der Sporthochschule Köln, welche spezifischen Kraftreize und welche Mindestdosis an Intensität nötig sind, um den Leistungsabstieg aufzuhalten oder sogar umzukehren. Erfahre, wie sich die Regenerationszeit im Alter wirklich verändert und welche Parameter du Ü35 unbedingt tracken musst.(00:01:34) - Intro Ende(00:03:00) - Wann und warum nimmt die körperliche Leistung ab?(00:09:45) - Warum einseitiges Training deine VO2max killt(00:15:03) - Müssen wir die Laufumfänge im Alter anpassen?(00:16:30) - Wie viele Marathons gehen noch im Alter?(00:18:17) - So verändert sich die Laufökonomie(00:20:23) - Regeneration im Alter(00:23:17) - Die Rolle von dynamischem Krafttraining ab 40(00:32:32) - Was ist BFR-Training?(00:34:36) - Die wichtigsten Parameter im Alter(00:36:40) - Tipps für Läufer:innen ab 40Hier findest du Lars Donaths Website.Foto: Lars DonathMusik: The Artisian Beat - Man of the CenturyHier findet ihr alle aktuellen Rabatt-Aktionen von unseren Werbepartner:innen!Jetzt 15% sparen bei BLACKROLL mit dem Code "ACHILLES15"!flaconi: RUNNING10 –10% bis 31.12.Ausgeschlossene Marken & Produkte: Amouage, CHANEL, CREED, dyson, Jo Malone London, Kilian Paris, Maison Francis Kurkdjian, Nø, L'Oréal Professionnel Paris Steampod 3.0 & 4.0. Hosted on Acast. See acast.com/privacy for more information.

OVERVIEW"How long is this going to take?!" Everyone wants to know how long it takes for the training you do today to result in performance improvements you can see and feel on the road or trail. To find out, we called upon Tim Cusick, an elite coach and one of the data gurus behind TrainingPeaks WKO product. Together, Coach Adam Pulford and Tim explain how training stress leads to physiological strain, which causes fatigue and then adaptation. In this episode they look specifically at how quickly aerobic training results in measurable improvements in VO2 max, along with improvements in neuromuscular and metabolic processes.Topics Covered In This Episode:Stress vs. StrainTwo responses to trainingNeural vs metabolic vs cardiovascular adaptations to trainingTime to adaptation for aerobic systemHow VO2 max increases from Zone 2 trainingWhy Time-Crunched Cyclists need some intensity during base trainingCadence workouts during base trainingResourcesTim at Basecamp: https://www.joinbasecamp.com/tim-cusick Tim on IG https://www.instagram.com/tim.cusick_coach/Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/Guest Bio:Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch. As a data analytics leader, Tim is an acknowledged expert in the field for endurance athletes. He is the TrainingPeaks WKO product leader, codeveloper of WKO5, and Instructor: Advanced Training with Data. As an educator, Tim has presented at USA Cycling summits, TrainingPeaks Endurance Summits, TrainingPeaks University, and more. Tim is also the founder of BaseCamp, which is driven by Tim's philosophy of bringing together the science of data and the art of coaching. His values-based approach focusing on shared vision and team building allows for the construction of dynamic and purposeful organization development.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Think you need to go harder to get fitter? We make a different case: the people who win are the ones who keep showing up. After 30, muscle and VO2 max trend downward unless you fight back with smart strength training, purposeful conditioning, and daily movement. We break down a simple plan you can follow all year: three to five intentional sessions weekly, protein-forward nutrition, sleep that actually restores you, and a bias toward training you can repeat tomorrow.We also walk through our updated programming. “Sweat” delivers full-body, simple, 40–50 minute sessions designed for muscular endurance and metabolic conditioning without heavy complexity. Build Welded Warrior remains the backbone for year-round general physical preparedness, blending strength, mixed conditioning, and skill work that supports real life. For athletes eyeing HYROX, we explain how to layer goal-specific running intervals, aerobic base work, and event-focused sessions on top of group class to create the right stimulus without burning out.Expect straight talk on expectations for your 30s, 40s, and 50s—why you can outpace your untrained 20s, and why chasing old PRs from college may not serve you. We cover injury prevention through intelligent scaling, why long layoffs cost more as you age, and how community tools like WhatsApp groups, class caps, and clear policies keep training accessible and high quality for everyone. We close with key dates, fee updates to protect prime hours, and a heads-up on our limited annual paid-in-full special.If you're ready to trade six-week sprints for steady progress, press play, subscribe, and share this with someone who needs a nudge. Leave a review with your weekly consistency goal—how many intentional sessions will you hit next week?Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/

4x4 intervals are the most overrated workout in running, and continuing to do them could be the very thing stopping you from breaking your personal record.You've probably heard about 4x4 intervals for boosting VO2 max, but are they really the best way to get faster? In this episode, I break down the real science behind VO2 max training and explain why the 4x4 method might be holding you back. I'll explore why this popular workout often fails both new and experienced runners and, more importantly, I'll share proven, alternative interval workouts that are just as good—if not better. You'll learn the fundamentals of how this training works and get a clear plan on how to structure these workouts to build speed and endurance safely.Key TakeawaysFour-by-four intervals aren't the gold standard they're made out to be—they're often too hard for beginners and too short for experienced runners to maximize VO₂ max gains.There are smarter, research-backed VO₂ max workouts—like 30/30s, 12 x 400m, 6 x 3 minutes, and 4 x 5 minutes—that match different experience levels and race goals better.Time spent actually at VO₂ max matters more than the workout name—shorter recoveries and properly paced efforts can give you more quality minutes near your true aerobic ceiling.Timestamps[00:17] What You'll Learn[00:59] What Are 4x4 Intervals?[02:00] Why Are They So Popular?[03:08] 4 Reasons Why 4x4 Intervals Are Overrated[05:39] Free Improve Your Vo2Max Guide[06:02] The 4 Better Vo2 Max Workouts[06:37] Option 1: 30/30 Protocol (Billat Method) - For Variety Speed demons[09:20] Option 2: 12x400m - For All Levels (Especially Speedy Folks That Like To Go Fast)[12:12] Help Another Runner Out[12:26] Option 3: 6x3 Minutes - For Intermediate Runners[13:04] Option 4: 4x5 Minutes (Jack Daniels Method) - For Experienced Runners[15:35] How To Fit This In Your Schedule[16:28] Learn About Vo2 Max First Before You Train ItLinks & Learnings

Send us a textMost people think memory loss is a downhill slide you can't stop. We don't. In this conversation with neurologist and neuroscientist Dr. Majid Fotuhi, we map out a twelve‑week blueprint that measurably improves memory, focus, and even grows hippocampal volume by targeting the real drivers of decline: poor sleep, chronic stress, insulin resistance, hearing loss, inactivity, and hidden medical issues.Dr. Majid Fotuhi is a pioneering neurologist, neuroscientist, and professor with more than thirty-five years of experience in brain health, memory, neuroplasticity, and the prevention of Alzheimer's disease. His work bridges research, clinical innovation, and public education.He earned his PhD in neuroscience from Johns Hopkins University, completed medical training at Harvard Medical School, and returned to Johns Hopkins for his neurology residency. He currently serves as an adjunct professor at Johns Hopkins University.An author and communicator, Dr. Fotuhi has written several books and is known for making complex science accessible. His excellence in teaching earned him the American Academy of Neurology's prestigious award. His research has appeared in peer-reviewed journals, been presented at major conferences, and cited widely by scientists worldwide.Dr. Fotuhi has created a twelve-week program that has helped thousands of patients with memory loss, brain fog, concussion, mild cognitive impairment, and early Alzheimer's disease. His expertise has been featured by CNN, NBC News, the Today Show, ABC News, The New York Times, The Washington Post, and The Times (London).We start by clarifying what mild cognitive impairment is, how it differs from dementia, and why so many cases are preventable. Dr. Fotuhi explains the “type 3 diabetes” model—how decades of sugar spikes and inflammation erode the blood‑brain barrier and starve neurons of a stable environment. Then we get practical. You'll hear how a personalized “brain portfolio” guides treatment: VO2 max testing to shape exercise, sleep studies and CPAP when needed, targeted brain training that matches deficits, and labs for vitamin D, B12, and omega‑3 status. The results? Early wins in two to three weeks, statistically significant gains at six and twelve, and habits that stick.We don't stop at diet and steps. Oral health impacts cognition by limiting whole foods and increasing inflammation; chewing itself engages neural circuits. Hearing loss quietly accelerates decline—hearing aids can move people from mild impairment back to normal. Add a simple, sustainable food approach—ditch ultra‑processed foods, eat vegetables, legumes, fruits, quality proteins, and healthy fats—and consider targeted supplementation with DHA/EPA omega‑3s and corrected D and B12 levels. Along the way, we address why amyloid hogged the spotlight, and point to powerful data: the Lancet's estimate that 45% of dementia cases are preventable and the American Heart Association's claim that 80% of strokes can be avoided.If you want a sharper brain by summer, this is your starting line. Subscribe, share this with someone you love, and leave a review telling us the one habit you'll change this week. Your future brain will thank you.Links:Majid Fotuhi, MD, PhD: https://drfotuhi.com/https://krieger.jhu.edu/mbi/directory/majid-fotuhi/https://neurogrow.com/about-us/dr-majid-fotuhi-md-phd/https://psychology.columbian.gwu.edu/majid-fotuhiTweet me @realdrhamrahIG @drhamrah

Message me your 'Takeaways'.Most men think they know their bodies. They don't. And the gap between what you feel and what's actually happening under the hood is where decline begins.If you're training without data, you're flying blind. In this episode Lachlan breaks down the five numbers that predict whether a man ages powerfully or ages early. These are the same metrics he used while running 58 marathons in 58 days across the US and Australia, and the same metrics his clients use to rebuild strength, clarity, and confidence.You'll learn why resting heart rate exposes stress, how HRV predicts emotional load, why sleep destroys more progress than poor training, and why VO2 max is the ultimate long-term health indicator.This is The Man That Can Project. If you want to know exactly where you sit across the Core Four, take the scorecard below.Step into 2026 with clarity, confidence, and direction. My one-on-one coaching is a high-performance transformation across health, mindset, relationships, and leadership. Only 2 spaces open at the end of this year. Apply now before they're gone:APPLY NOW Support the showTake the "Self Leadership" Scorecard: HERE Follow Lachlan:Instagram: https://www.instagram.com/lachlanstuart/YouTube: https://youtube.com/@lachlanstuart91Website: https://themanthatcanproject.com/Newsletter: https://lachlan-stuart-tmtcp.ck.page/profileDo Something Today To Be Better For Tomorrow

Watch the FULL podcast here: https://youtu.be/7kfykswH6IoThis clip explores why VO2 max, despite being a long-standing marker of fitness, does not capture the full picture of our metabolic and longevity potential. We take a closer look at how oxygen is actually used at the cellular level and why mitochondrial function is emerging as the next frontier in understanding performance and healthy ageing.The discussion moves into how mitochondrial health can be assessed in a practical, non-invasive way, including the use of gas exchange measures and lactate as proxies for cellular efficiency.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah's Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let's be friends!

In this solo episode, the host discusses the effects of metformin, berberine, and dihydroberberine on exercise adaptation and longevity. While metformin is known for its longevity benefits and is popular in the biohacking community, it has been shown to significantly reduce exercise adaptations and VO2 max gains. Berberine, a supplement with similar effects to metformin, is easier to obtain but still has some negative effects on exercise and significant GI side effects. The episode introduces dihydroberberine (DHB), a compound with fewer GI issues and less impact on exercise adaptation, making it more suitable for athletes. The host explains the mechanisms behind these compounds, including their effects on AMPK and mTOR pathways, and offers practical advice on when to take DHB in relation to different types of exercise to maximize benefits and minimize drawbacks.     Links: Harvard longevity researcher known for NAD+ & aging research. Diabetes drug often discussed for longevity.Energy-sensing enzyme that promotes catabolic (fat-burning) pathways.   Show Notes: 00:00 Welcome back to the Hart2Heart Podcast with Dr. Mike Hart 00:14 "Metformin may blunt up to 50% of your VO₂ max gains — that's a massive hit for any athlete." 00:30 Metformin: the popular longevity drug 01:00 Berberine: the over-the-counter alternative 02:30 Understanding AMPK and mTOR 04:30 Metformin's mechanism and drawbacks 06:00 Berberine's mechanism and side effects 07:30 Dihydro berberine: the superior choice 10:30 DHB and exercise: timing and benefits 18:00 Comparing Metformin, berberine, and DHB — The Hart2Heart podcast is hosted by family physician Dr. Michael Hart, who is dedicated to  cutting through the noise and uncovering the most effective strategies for optimizing health,  longevity, and peak performance. This podcast dives deep into evidence-based approaches to  hormone balance, peptides, sleep optimization, nutrition, psychedelics, supplements, exercise  protocols, leveraging sunlight light, and de-prescribing pharmaceuticals—using medications only when absolutely necessary.   Beyond health science, we tackle the intersection of public health and politics, exposing how  policy decisions shape our health landscape and what actionable steps people can take to reclaim control over their well-being.   Guests range from out-of-the-box thinking physicians such as Dr. Casey Means (author of "Good Energy") and Dr. Roger Sehult (Medcram lectures) to public health experts such as Dr. Jay Bhattacharya (Director of the National Institutes of Health (NIH) and Dr. Marty Mckary  (Commissioner of the Food and Drug Administration (FDA) and high-profile names such as  Zuby and Mark Sisson (Primal Blueprint and Primal Kitchen).   If you're ready to take control of your health and performance, this is the podcast for you. We cut through the jargon and deliver practical, no-BS advice that you can implement in your daily life, empowering you to make positive changes for your well-being.   Connect on social with Dr. Mike Hart: Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart  

We have to be more careful with our language and ask more clearly - are we aiming for weight loss or fat loss? As they say, it starts at home, so I am going to be using fat loss more often. Because that is actually the main objective, to lose fat, especially toxic, inflammatory visceral fat. But how do we do it? Is it lifestyle medicine or the new GLP-1 agonists or a combination? To explore that and more, I talk to metabolic health expert Dr Saremi.Dr. Adonis Saremi, MD is a triple board-certified expert in Obesity Medicine, Internal Medicine, and Clinical Informatics, with a Master's in Applied Physiology and medical licensure in California. He completed his residency at UC San Diego and has served as an Assistant Clinical Professor at UC Irvine, as well as a consultant for the Medical Board of California. Combining deep clinical expertise with digital innovation, Dr. Saremi specializes in personalized metabolic care and weight management. He serves on the Clinician Council of the American Telemedicine Association and offers concierge-level telemedicine and in-home consultations in San Diego, including tailored strategies for healthy aging and prescription weight loss support. Contact:Website - https://adonissaremimd.comJoin us as we explore:Defining metabolic health, cardio-metabolic health, metabolic lifestyle philosophy and the most important metabolic health data points.GLP-1 agonists like Ozempic, is it “cheating”, fat loss vs weight loss, safety profile, positive side effects, oral vs injections, effect on bone mineral density and if they are for everyone.The significant risk of visceral fat, VO2 max, steps, sarcopenia and excess cardio on bone health.Defining your why, using data to motivate you, SMART goals and the main obstacles preventing people from hitting their fat loss goals as well as the best supplements to fire up fat loss metabolism.Support the showFollow Steve's socials: Instagram | LinkedIn | YouTube | Facebook | Twitter | TikTokSupport the show on Patreon:As much as we love doing it, there are costs involved and any contribution will allow us to keep going and keep finding the best guests in the world to share their health expertise with you. I'd be grateful and feel so blessed by your support: https://www.patreon.com/MadeToThriveShowSend me a WhatsApp to +27 64 871 0308. Disclaimer: Please see the link for our disclaimer policy for all of our content: https://madetothrive.co.za/terms-and-conditions-and-privacy-policy/

We talk with physiologist Elliot Jenkins about how passive heat acclimation boosts VO2 max, hemoglobin mass, and cardiac function in trained runners without adding mechanical training load. Practical protocols, safety tips, and open research questions round out a clear, actionable guide to using heat wisely.• Elliot's path from Otago to a PhD in the UK• Why passive heat instead of exercising in heat• Hematology: plasma volume expansion • Cardiac changes: larger end-diastolic volume and stroke volume• VO2 max and speed gains in trained runners• Practical protocol: time, temperature, frequency, hydration• Safety: dizziness, slow exits, supervision, low blood pressure• Dose-response unknowns and hot-climate athletes• Heat vs cold and contrast for recovery and adaptation• Where to find Elliot's paper and social links (see below).Follow Elliott Jenkins on X @E_J_Jenkins His paper is published here: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP289874

We got way too invested in dog food models before this amazing episode! The main topic was a new study on passive heat training (like the hot tub or sauna) that acts as a missing link between theory and real-world proof. The study found that 5 weeks of hot tub training increases hemoglobin mass and VO2 max, which coincides with improved running economy. WOW! We break it all down.And this one was full of incredible topics! Topics: a date night game that should have stayed in date night, Hans Troyer and Jade Belzberg's wins at the JFK 50 Mile, hard hill strides to break through neuromuscular lulls, questions on heat training, unexpected events and prosocial behavior (including a study involving Batman), a 47-year study on athletic aging, persistence hunting science (and how that relates to human responses to heat), influencers, traveling with gels, stacking training plans, pre-wedding advice, and lots more!If there's one takeaway from the science in this episode, it's this: BATMAN. It will make sense soon.We love you all! Huzzah!-David and MeganClick "Claim Your Sponsorship" for $40 free credit at The Feed here: thefeed.com/swapFind all of the amazing Black Friday deals here: https://thefeed.com/collections/bfcm 30% off Janji's amazing gear: https://janji.com/ (code "SWAP")25% off the Wahoo KICKR Run: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, articles, and videos: patreon.com/swap

A labor and delivery nurse who ran Senate healthcare policy now manages $1.7 trillion in federal health spending—and she runs her team like a startup.Steph Carlton, Chief of Staff and Deputy Administrator at CMS, reveals the OKRs driving Medicare and Medicaid, why they're killing social determinants funding while building consumer health apps at scale, and how real-time provider data could collapse the 18-month lag between care delivery and payment. The team mixing founders with policy veterans is rewriting quality measures around VO2 max and app engagement, not just disease management—because preventing illness years before it happens might finally be worth more than treating it after. Stay Updated:If you enjoyed this episode, be sure to like, subscribe, and share with your friends!Find a16z on X: https://x.com/a16zFind a16z on LinkedIn: https://www.linkedin.com/company/a16zListen to the a16z Podcast on Spotify: https://open.spotify.com/show/5bC65RDvs3oxnLyqqvkUYXListen to the a16z Podcast on Apple Podcasts: https://podcasts.apple.com/us/podcast/a16z-podcast/id842818711Please note that the content here is for informational purposes only; should NOT be taken as legal, business, tax, or investment advice or be used to evaluate any investment or security; and is not directed at any investors or potential investors in any a16z fund. a16z and its affiliates may maintain investments in the companies discussed. For more details please see http://a16z.com/disclosures Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Send us a textEpisode OverviewHappy Thanksgiving week! On The Own It Show, Justin Roethlingshoefer shares ten simple, powerful habits to enjoy the feast, family, and football—without the bloat, sluggishness, or sleep crash that derails your momentum into December. This is a stewardship-first approach: stabilize circadian rhythm and blood sugar, support detox pathways, protect HRV and sleep, and anchor the day with gratitude so you roll into the holidays energized.Episode HighlightsFoundation (Habits 1–3)Morning Light + Movement — 10–15 min outside (walk, breathwork, easy cardio) to anchor circadian rhythm and prime VO₂.Hydration Before Celebration — 20–30 oz water + electrolytes on waking; keep fluids steady all day.Breathwork Bookends — 2 minutes AM & PM (2 nasal inhales, 1 mouth exhale) + gratitude to lower stress and steady HRV.Food, Rhythm & Energy (Habits 4–6) 4) Protein-First Strategy — Eat a protein-heavy breakfast; at the feast, lead with protein to curb spikes and cravings. 5) Walk 5 Before / 5 After — Mini-walks around meals improve insulin sensitivity and fight food-coma. 6) Create an Eating Window — Finish food ≥3 hours before bed to protect sleep quality and next-day energy.Sleep & Recovery (Habits 7–8) 7) Block Blue Light After Dinner — Dim overheads, use lamps/candles; blue-light glasses if screens are on. 8) Limit Alcohol — If you drink, do it earlier and sparingly; stop after dinner to safeguard deep sleep.Mindset & Movement (Habits 9–10) 9) Get Outside: Walk / Play / Breathe — Family walk, backyard football, light sun = mood up, lymph moving. 10) Gratitude Is the Anchor — Name 3 specific gratitudes (high–low–buffalo); gratitude reliably supports HRV and calm.Sample Thanksgiving Day Flow (Justin's Template)AM: Open blinds, light + walk, 2–3 min breath + gratitude, hydrate, optional Turkey Trot.Feast (~4–5 pm): Lead with protein & fiber, walk 5 before/after, desserts inside your 3-hr pre-bed cutoff.Evening: Dim lights / glasses on, no alcohol after dinner, 2–3 min breath + gratitude, lights-out on schedule.Action StepsPick 2–3 habits to lock in this week (e.g., AM light, protein-first, 3–2–1 wind-down).Share your Turkey Trot, family walk, blue-light setup, or gratitude stack and tag Justin.Remember: This is separation season—small, consistent reps compound into January.Subscribe & Listen to The Own It Show➡︎ YouTube: @justinroethlingshoefer ➡︎ Apple Podcasts: Search “The Own It Show — Justin Roethlingshoefer” ➡︎ Spotify: Search “The Own It Show — Justin Roethlingshoefer”ResourcesInstagram: https://www.instagram.com/justinroethlingshoeferLinkedIn: linkedin.com/in/justin-roethlingshoeferCoaching & Speaking: See links in Justin's YouTube/Instagram bioThanksgiving health tips, holiday HRV, circadian rhythm, hydration before celebration, protein first, walking after meals, blue light blocking, alcohol sleep disruption, gratitude HRV, VO2 max holiday, Own It Show, Justin Roethlingshoefer#ThanksgivingHealth #HydrationBeforeCelebration #ProteinFirst #WalkBeforeAfter ===========================Subscribe and Listen to the Own It Show HERE:➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer➡︎ Apple Podcasts:https://apple.co/3KCyN3j➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG===========================Resources:⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/⚡️BOOK: https://thepowerofownershipbook.com/=========================== Connect with Justin Roethlingshoefer on Social Media:➡︎ linkedin.com/in/justin-roethlingshoefer➡︎https://www.instagram.com/justinroeth/?hl=en

Spencer Martin and Johan Bruyneel break down the latest news in professional cycling, including diving deep into the sudden and confusing rebrand, or sale, of the Israel-Premier Tech team to NSN Pro Cycling, and what it means for the legal battle between Derek Gee and the team, as well as discussing what a new study that estimated Tadej Pogačar's power numbers and VO2 max numbers found, before taking a few listener questions from the live Members' chat. Become a WEDŪ Member Today to Unlock VIP Access & Benefits: https://access.wedu.team Huel: Huel makes healthy eating simple. They also just launched into Target stores nationwide! Try both products today with FIFTEEN PERCENT off your purchase for New Customers with our exclusive code THEMOVE at https://www.huel.com/THEMOVE. Helix Sleep: 20% off + 2 FREE pillows for all mattress orders. Visit https://HelixSleep.com/TheMove Hollow Socks: For a limited time Hollow Socks is having a Buy 2, Get 2 Free Sale. Head to https://Hollowsocks.com today to check out their huge sale. #Hollow Sockspod Rugiet Ready: Head to https://rugiet.com/THEMOVE and use code THEMOVE to get 15% off today. Caldera Lab: Upgrade your routine with Caldera Lab and see the difference for yourself. Go to https://CalderaLab.com/THEMOVE and use THEMOVE at checkout for 20% off your first order      

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3196: Dr. Neal Malik breaks down what VO2 max actually measures and why it matters for your overall health and fitness. He explains how this number reflects your heart and lung efficiency and gives practical, adaptable tips to improve it, making your workouts more effective and your body more resilient. Quotes to ponder: "VO2 max refers to the maximum amount of oxygen you can consume and use at a given time." "If your body can quickly and efficiently send oxygen-rich blood to the rest of your body then it means your heart and lungs are doing their jobs." "Be consistent with inconsistency, meaning try to mix up your workout routines every so often." Learn more about your ad choices. Visit megaphone.fm/adchoices

It's been awhile, but back with another episode of the OCR Underground Show to help you train smarter for your next OCR or Hybrid Race.  I've taken time off to work on my new website that is hosting all of my coaching programs.  It has taken a while but I am ready to release my new training resource Fuel and Fire. This is a membership site that is home to incredible programs that will help you on your journey.  Inside you will find my 5 month off season training program, 7 month in season training program, my original Ultra Beast training program, the 90 Day OCR Starter plan, plus coaching calls, video lessons, race day nutrition calculators and more. Right now you can get access to this training resource through my Black Friday sale for just $7 per month.  There are limited spots at this price and then it will go up so make sure you take advantage.   Visit https://programs.ocrunderground.com/courses/fuel-fire-membership-1 and use code FandF20 to get the special pricing.   In this episode I chat all about interval training.  Specifically I discuss the famous 4 x 4 Norwegian Protocol.  You have heard this is one of the most effective ways to improve VO2 max, but is it the best program to follow?  You will have to listen in to find out.   Links mentioned in the show: Fuel and Fire Membership Site:  https://programs.ocrunderground.com/courses/fuel-fire-membership-1 OCR Training Programs: http://programs.ocrunderground.com Norwegian 4 x 4 Study:  https://pubmed.ncbi.nlm.nih.gov/17414804/ Micro Interval Study:  https://www.researchgate.net/publication/338808139_Superior_performance_improvements_in_elite_cyclists_following_short_intervals_vs_effort-matched_long_intervals_training

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3196: Dr. Neal Malik breaks down what VO2 max actually measures and why it matters for your overall health and fitness. He explains how this number reflects your heart and lung efficiency and gives practical, adaptable tips to improve it, making your workouts more effective and your body more resilient. Quotes to ponder: "VO2 max refers to the maximum amount of oxygen you can consume and use at a given time." "If your body can quickly and efficiently send oxygen-rich blood to the rest of your body then it means your heart and lungs are doing their jobs." "Be consistent with inconsistency, meaning try to mix up your workout routines every so often." Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, we challenge the myths surrounding fitness and its crucial role in achieving deca millionaire status. Join Justin as he shares practical strategies for busy business owners to integrate fitness into their lives without sacrificing time or energy. Discover how just 15 minutes of high-intensity interval training can transform your health and business performance. Plus, learn about the importance of VO2 max and cardiorespiratory fitness for effective leadership. Learn more about Relentless Value Coaching:  https://www.justingoodbread.com/coaching/

In this episode of Nina's Notes, I explore VO2 max - potentially the most important health biomarker for longevity. I break down what VO2 max is, why it matters for your lifespan, and most importantly, how you can measure it yourself without expensive lab equipment.You can estimate your VO2 max with the Cooper's Test, a simple 12-minute walking or running test you can do on any track or treadmill to estimate your VO2 max.I also share three proven training methods to boost your VO2 max: endurance training, interval training, and sprint interval training.Timestamps:00:00 Understanding VO2 Max and Its Importance07:42: Book of the Week09:14: Check This OutLinksMinoa Berlin Bookstore SubstackCONNECT WITH MENewsletter: https://www.ninasnotes.xyzLinkedIn: https://www.linkedin.com/in/ninapatrick/Website: https://www.ninapatrick.xyzYouTube: https://www.youtube.com/@Ninas-Notes Get full access to Nina's Notes at www.ninasnotes.xyz/subscribe

Discover the benefits of High Intensity Decreasing Interval Training (High D) and how it can help you achieve elite endurance performance. Based on a 2020 study, this in-depth video delves into the different types of interval training, comparing their efficiency in maximizing VO2 max levels. Learn why this method could be a game-changer for your aerobic capacity and endurance, and understand the potential drawbacks and variability in effectiveness across different athletes. The video also provides practical tips on incorporating these intervals into your training regimen, making it ideal for serious cyclists looking to gain a competitive edge.Chapters:00:00 Introduction to High Intensity Decreasing Interval Training00:41 Understanding VO2 Max and High D02:08 Different Types of Intervals05:02 Results and Analysis of the Study07:18 Practical Applications and Considerations12:47 Conclusion and Final Thoughts

“VO2 max is the best predictor of lifespan,” says Peter Attia, M.D. Peter Attia, M.D., physician, founder of Early Medical, and expert in the applied science of longevity, joins us today to break down the key levers for extending both lifespan and healthspan—from how to train for a higher VO2 max to the biomarkers that truly predict long-term health. - The most powerful habit for longevity (~6:15) - VO2 max (~8:55) - How to increase your VO2 max (~10:08) - Heart rate vs. perceived exertion (~12:35) - Attia's strength training routine (~15:20) - 2 exercises Attia stopped doing (17:00) - Diminishing returns in terms of exercise (~19:55) - His take on wearables (~21:25) - Cardiovascular disease markers (~23:38) - Lowering ApoB (~25:35) - Pharmaceutical interventions for LDL & ApoB (~27:50) - Neuroinflammation markers (~37:25) - Perspectives on statins (~40:45) - The role of nutrition (~42:50) - Potential benefits of GLP-1s (~45:00) - Peptides (~47:50) - The power of exercise (~51:00) Referenced in the episode:  - Follow Attia on Instagram (@peterattiamd) - Listen to his podcast, The Peter Attia Drive  - Check out his website (https://peterattiamd.com/)  - Pick up his book, Outlive: The Science of Art & Longevity  - Take his class on MasterClass (https://www.masterclass.com/series/science-for-a-longer-better-life) - Watch the trailer for his class on MasterClass (youtube.com/watch?v=f_Mz095swls&feature=youtu.be)   We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Listen to the full episode:  https://www.youtube.com/watch?v=CLW8bwsE_zE  How does a kid who started as a swimmer become one of the greatest cyclists of all time? In this Fitness Friday episode, Lance Armstrong joins me to break down his journey from age-group swimming to professional triathlon to the Tour de France.  We also discuss Lance's current training philosophy, why he doesn't push himself like he used to, and the mental toughness required to come back from a 20% chance of survival to win championships. Plus, the surprising influence his single mother had on his never-quit mentality. Lance Armstrong is a cancer survivor, former professional cyclist, and co-founder of Next Ventures. He won the Tour de France seven consecutive times. Today, he's a successful venture capitalist investing in health and wellness companies and has built a new life focused on family, business, and doing only what brings him joy. What we discuss: Transitioning from swimming to triathlon to cycling Why cycling beat running for Lance Discovering elite VO2 max at Cooper Clinic What makes the Tour de France so brutal How his mother shaped his never-quit mentality Thank you to our sponsor: Therasage: Head over to therasage.com and use code Be Bold for 15% off  Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. Momentous: Shop this link and use code Jen for 20% off  Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order  Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift. Find more from Lance Armstrong: Website: https://www.nextventures.com/  Instagram: https://www.instagram.com/lancearmstrong/?hl=en  Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen   Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

Your workouts may be doing less than you think, and science now proves why. This episode reveals how to build muscle, improve metabolism, and extend longevity in a fraction of the time using blood flow restriction training and intermittent hypoxia. You'll learn how to hack your mitochondria for faster recovery, stronger hormonal balance, and better brain performance without the burnout of high-intensity training. Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR Host Dave Asprey talks with Dr. Sten Stray-Gundersen, PhD, CSCS, one of the world's leading experts on blood flow restriction (BFR) training and metabolic physiology. With over a decade of research and teaching experience, Dr. Stray-Gundersen has explored how BFR and intermittent hypoxia can improve cardiovascular health, metabolism, and recovery. After earning his doctorate in Exercise Physiology from the University of Texas at Austin, he now serves as an Assistant Professor at the University of South Carolina, where he studies vascular adaptations, cognitive performance, and ergogenic aids. He's also a B Strong master trainer, developing individualized BFR protocols for athletes, military professionals, and everyday people looking to optimize human performance. Together, Dave and Sten uncover how BFR and oxygen cycling unlock powerful adaptations in the body's vascular, metabolic, and hormonal systems. You'll learn how strategic stress signals can trigger nitric oxide production, enhance glucose uptake, improve insulin sensitivity, and supercharge mitochondria for better energy and anti-aging benefits. They also explore how these methods can naturally boost testosterone, growth hormone, and even libido, all while protecting the nervous system and improving recovery. This episode dives deep into biohacking, functional medicine, and smart exercise efficiency, from Zone 2 and REHIT training to nitric oxide signaling, fasting, nootropics, and precision supplementation. Whether your goal is longevity, strength, or sharper cognition, this conversation shows you how to get maximum results with minimal time using the principles of Smarter Not Harder. You'll Learn:• How intermittent hypoxia works at the level of partial pressure and why altitude acclimation upgrades mitochondria and performance• Why hypoxia and muscle contraction increase glucose uptake independent of insulin and improve insulin sensitivity• How blood flow restriction (BFR) accelerates fatigue with light loads to drive hypertrophy, strength, and vascular adaptations• How BFR and hypoxia influence testosterone, growth hormone, nitric oxide, and libido through short, targeted stress• The roles of ENOS, INOS, and NNOS in nitric oxide signaling and what that means for circulation and brain perfusion• Who benefits most from BFR, including athletes, rehab patients, and older adults who cannot lift heavy• Why BFR produces systemic and “proximal” gains, including carryover to glutes and upper body during lower limb training• How to stack BFR with Zone 2, REHIT, and vibration plates for VO2 max, muscle, and time efficiencyDave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights in health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living. New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient. Keywords: Sten Stray-Gundersen, blood flow restriction training, B Strong, intermittent hypoxia, mitochondrial function, nitric oxide production, VO2 max, metabolic efficiency, vascular health, testosterone boost, growth hormone release, anti-aging performance, exercise recovery, glucose metabolism, functional medicine, biohacking fitness, REHIT training, Zone 2 optimization, strength and longevity, human performance science Thank you to our sponsors! -KILLSwitch | If you're ready for the best sleep of your life, order now at https://www.switchsupplements.com/ and use code DAVE for 20% off. -EMR-Tek | https://www.emr-tek.com/DAVE and use code DAVE for 40% off. -Leela Quantum Tech | Check out all HEAL360 products and research and get 10% off at https://leelaq.com/DAVE. -ARMRA | Go to https://tryarmra.com/ and use the code DAVE to get 15% off your first order. Resources: • Use code DAVE10 to get a discount on a BFR band today: https://shopify.bstrong.training/products/b-strong-training-system?ref=dave%2F • Dive deeper in Sten's work at: https://bstrong.training/ • Danger Coffee: https://dangercoffee.com/discount/dave15 • My Daily Supplements: SuppGrade Labs (15% Off) • Favorite Blue Light Blocking Glasses: TrueDark (15% Off) • Dave Asprey's BEYOND Conference: https://beyondconference.com • Dave Asprey's New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated • Upgrade Collective: https://www.ourupgradecollective.com • Upgrade Labs: https://upgradelabs.com • 40 Years of Zen: https://40yearsofzen.com Timestamps: 0:00 - Trailer 1:25 - Guest Intro 5:40 - Intermittent Hypoxia & Altitude Acclimation 12:11 - Introduction to Blood Flow Restriction (BFR) 22:53 - Systemic Benefits & Who Can Use BFR 30:23 - BFR Effects on Hormones & Libido 40:37 - Nitric Oxide & Vascular Health 48:15 - Zone 2 Training with BFR 54:00 - Advanced Protocols: Stacking BFR 59:15 - Cognitive Enhancement & Wrap-Up See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Mike Siemens, Director of Performance Science at Canyon Ranch, explains how performance science helps people train for what really matters—from lifting a suitcase to hiking at 90. He breaks down the importance of VO2 max, zone 2 training, and strength work, particularly for those over 50. Mike offers clear, actionable strategies for balancing recovery, building functional strength, and staying consistent. This is a highly informative episode for anyone who wants to age with power, purpose, and precision.How long will you live? Take our quiz today to find out at ageist.com/longevity-quiz!Special Thanks to Our SponsorsLMNT Electrolytes: Our #1 electrolytes for optimal hydration. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase by using our link here. Find your favorite LMNT flavor, or share with a friend.Our Place: The top cookware brand for non-toxic, PFA-free pots and pans. Make the switch today. Plus, Our Place is having their biggest sale of the year right now! Save up to 35% sitewide now through January 12th. Head to fromourplace.com/AGEIST to see why more than a million people have made the switch to Our Place kitchenware.Maui Nui: The cleanest, most nutrient-dense red meat out there—high in protein, rich in antioxidants, and ethically harvested. Their new, subscription-only ‘Ohana Reserve Aged Cuts are aged for 14 days to make for unforgettable flavor, plus their to-go venison sticks are perfect for healthy snacking. Right now, Maui Nui is offering a free 12-pack of their jerky sticks with your first order of $79 or more. Just go to mauinuivenison.com/ageist to grab yours.Key Moments"Be an exercise participant, not an exercise perfectionist.""VO2 max is your aerobic horsepower—your body's ability to bring oxygen to your muscles.""If you want to age in a healthy way, you've got to lift weights. End of story, full stop."Connect with Mike SiemensJoin David and Mike at Super Age x Canyon Ranch Longevity8Canyon Ranch TusconConnect with AGEISTNewsletterInstagramWebsiteLinkedInClick Here for the full interview transcript.Say hi to the AGEIST team!

Today, I'm joined by the inspiring Rowena Gates, co-founder of ENG3 and the innovative mind behind the NanoVi device—a technology specialized in supporting cellular repair and resilience. Rowena Gates shares her unique journey from teaching high school and academic consulting to pioneering advanced biotech for health optimization. Her story is a powerful reminder of how unlikely paths can lead to groundbreaking innovation in longevity science.   Visit https://eng3corp.com/niddam/ and receive a free pelican carrying case with your order of NanoVi   Episode Timestamps: Intro and offers ... 00:00:00 Role of reactive oxygen species and NanoVi's mechanism ... 00:07:11 Protein folding, DNA repair, and longevity ... 00:11:00 NanoVi's impact on NAD IV tolerance and stress ... 00:16:07 Ordered water and protein folding explained ... 00:22:10 VO2 max, metabolic efficiency, and biological age ... 00:27:39 Guidelines for NanoVi: Performance, recovery, and hormesis ... 00:34:44 Brain endurance and cognitive recovery ... 00:39:09 Sleep, HRV, and effects on older adults ... 00:43:46 Anecdotes: ED, cardiovascular health, notable users ... 00:46:33 NanoVi at home: Sleep, recovery, workday use ... 00:51:02 Stacking with other modalities (hyperbaric, red light) ... 01:00:05 Vision: Accessibility via shared devices ... 01:02:07 Main message: Body's capacity to repair ... 01:04:40   Our Amazing Sponsors: Blue Peptide Spray by Young Goose - With NAD+ APEX™️ to refuel energy, methylene blue to recharge your mitochondria, and GHK-Cu to tell your skin, "Hey, start making that collagen again!" It's longevity science, not cosmetic hype. Visit YoungGoose.com—use code NAT10 to get started, or 5NAT if you're an existing customer.   BEAM Minerals - Mineral deficiency support. One shot in the morning, tastes like water, and you've just restored every essential mineral your cells are craving. Go to beamminerals.com, use code NAT20, and get 20% off your first order. NEW Tranq Dart - a multi-pathway sleep support from Wizard Sciences. It's not a knockout pill; it's a gentle nudge toward that wind-down zone. Take 30 minutes before bed, and it helps your body and brain sync up for sleep. Visit wizardsciences.com and use code NAT15 for 15% off.   Nat's Links:  YouTube Channel Join My Membership Community Sign up for My Newsletter  Instagram  Facebook Group

How can movement become a celebration of what your body can do — not punishment for what it's not? In this conversation, Jessica and Kelly discuss their fitness journeys, focusing on their experiences with Orange Theory workouts, the importance of VO2 max for longevity, and the balance between physical and mental wellness. They share personal anecdotes about their challenges and successes in fitness, emphasizing the significance of recovery, body positivity, and the joy of feeling strong and capable. The discussion encourages listeners to find a form of movement that resonates with them and promotes overall well-being.   Inside This Conversation:  Jessica expresses gratitude for her body and its capabilities. Kelly shares her experience with Orange Theory's Hell Week. The conversation highlights the fun and intensity of group workouts. They discuss the importance of cardiovascular health and VO2 max. Recovery is emphasized as a crucial aspect of fitness. Mental wellness is intertwined with physical health in their discussions. Weight loss is approached with a focus on health rather than appearance. Both women feel stronger and more capable through their fitness journeys. They acknowledge the societal pressures around body image and fitness. The conversation concludes with encouragement for listeners to find joy in movement.   Chapters 00:00 Introduction to Fitness Journeys 03:16 Experiencing Hell Week at Orange Theory 06:19 The Importance of Variety in Workouts 09:12 Understanding VO2 Max and Longevity 11:54 Tracking Progress and Health Metrics 14:30 The Role of Mental Wellness in Fitness 17:25 The Connection Between Weight Loss and Health 20:32 Building Strength and Overcoming Pain 23:18 Conclusion: Embracing Movement and Self-Care 27:44 NEWCHAPTER fitness, health, Orange Theory, VO2 max, longevity, weight loss, mental wellness, exercise, recovery, body positivity

Danny and Colin discuss the 2025 World Championships (Men's and Women's) and give their hot takes on the new Kona qualification system. Key Takeaways Norwegian Dominance: The Norwegian team's success (winning both men's and women's titles) is attributed to a high-volume training model (25–30+ hrs/wk) that prioritizes threshold work and year-round altitude training, contrasting with the lower-volume, high-intensity USAT approach. Women's Race Drama: The women's race was an epic battle of tactics. Lucy Charles-Barclay's aggressive, race-dependent strategy led to a late-race DNF, while Taylor Knibb's controlled, course-dependent strategy collapsed ~3k from the finish due to heat exhaustion. Kat Matthews set a new run course record (2:49:00) to finish a close second. New Kona Qual System Flawed: The age-graded qualification system is failing. It heavily favors the Men's 55–59 age group on flat courses (e.g., 9 of 40 slots at IM California) while making it nearly impossible for women to qualify without an age-group win. This creates an unbalanced championship field. Topics World Championship Race Recaps Men's Race (Nice): Winner: Casper Stornes (Norway), who executed a smart, patient marathon. Norwegian Team Strategy: Training: High volume (25–30+ hrs/wk) with a focus on threshold work, not VO2 max. Support: Year-round altitude training and a strong team dynamic. Youth Development: Encourages high volume from a young age, a direct contrast to USAT's approach. Race Highlights: Sam Laidlow: Overcame a poor swim to finish top five. Matthew Marquardt: Finished top 11 despite cramping issues. Amateur Course Issue: Roads were not fully closed to traffic, causing safety and performance issues on descents. Women's Race (Kona): Winner: Solveig Løvseth (Norway), who ran a consistent 2:55:00 marathon. Key Performances: Lucy Charles-Barclay: Aggressive race strategy led to a late-race DNF from heat exhaustion. Taylor Knibb: Controlled race strategy (using a real-time CORE body temp sensor) collapsed ~3k from the finish. Kat Matthews: Set a new run course record (2:49:00) to finish second, 35 seconds behind Løvseth. CORE Body Temp Sensor: Function: Provides real-time core temp data to a watch. Application: Used by Taylor Knibb to manage heat; Christian Blumenfeld reportedly stayed in Zone 2 during his record-setting IM Texas marathon. Recommendation: Prioritize core temp data over heart rate in hot races. New Kona Qualification System Mechanism: An age-graded algorithm ranks all athletes against a Men's 30–34 benchmark. Younger athletes → time added. Older athletes → time subtracted. Impacts & Flaws: Men's 55–59 Age Group: Heavily favored, especially on flat courses. IM Maryland: Top 3–4 age-graded finishers were M55–59. IM California: M55–59 took 9 of 40 slots (23%). Women's Qualification: Severely limited. Outcome: Women must win their age group to have a realistic chance of qualifying. Projected Kona Field: ~15% women, with most being age-group winners. Race Dynamics: Removes on-course racing relevance, as an athlete's adjusted time is unknown. Proposed Solutions: Gender-Specific Algorithms: Use separate benchmarks for men and women. Proportional Allocation: Distribute slots based on the gender ratio at each race. System Adjustment: Ironman should adjust the algorithm mid-season to fix the imbalance.

Think advanced medicine is only about new tech? Dr. Burzynski explains how prevention, environmental toxins, & personalized genomics combine with AI to create smarter, more bioharmonized approaches to long-term health. Meet our guest Dr. Gregory Burzynski is a board-certified internist, founder of resTOR Longevity Clinic & owner of Houston Concierge Medicine. With expertise in neurobiology, genomics & integrative medicine, he combines cutting-edge diagnostics, AI & holistic care to prevent disease, slow aging & enhance vitality. His mission is to bridge conventional & integrative approaches through precision medicine & longevity science for truly personalized care. Thank you to our partners Outliyr Biohacker's Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear Ultimate Health Optimization Deals: a database of of all the current best biohacking deals on technology, supplements, systems and more Latest Summits, Conferences, Masterclasses, and Health Optimization Events: join me at the top events around the world FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus Key takeaways No one size fits all in health, genomics, environment, & lifestyle all matter Find your why & work from there Bad genes don't define you, outsmart risks through better lifestyle choices AI in medicine analyzes tests, scans, & patient history faster, health avatars soon guide care decisions Early screening for heart disease & cancer catches problems before symptoms appear, more tests mean less risk Plastic & toxins show up in everyone's tests Avoid exposure where possible & track your toxin burden to stay ahead Continuous glucose monitors & health rings spot trends, focus on context instead of obsessing over every number Good sleep, stress reduction, & movement changes create the biggest impact, even quick fixes work better with these Gut imbalances disrupt energy & increase disease risk, regular gut tests with pre & probiotics keep things balanced Dexa scans for body fat & bone density plus VO2 max tests track progress, great health requires full spectrum tracking Social life, shared experiences, & fun drive long term health Joy & consistent good habits matter most Genes load the gun but lifestyle pulls the trigger, roughly 20–40% genetics & 60–80% environment determine health outcomes Episode highlights 0:57 How personalization & technology are changing longevity 2:42 What genetics reveal & what they don't 5:29 How AI is revolutionizing medicine 9:47 Why toxins & environment matter more than genes 29:28 Practical tools for prevention & optimization 43:45 The future of longevity medicine   Links Watch it on YouTube: https://youtu.be/k0IWGa4xjh8  Full episode show notes: outliyr.com/234 Connect with Nick on social media Instagram Twitter (X) YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

A quick echo pops up early on, but we fixed it immediately...keep moving forward!In this episode of the EVOQ Bike Podcast, host Brendan Housler interviews pro cyclist Jimmy Schurman about his impressive victory at the Green Mountain Stage Race and delves into his self-coached training regimen. Jimmy shares insights on his training philosophy, specific workout routines, and how he prepares for key races. He also discusses his recovery strategies and the importance of listening to one's body. The conversation covers various aspects of training, from VO2 max workouts to threshold sessions, and touches on Jimmy's goals for the upcoming season.Thanks, Jimmy!Catch him on Instagram here: https://www.instagram.com/jimmy103190/LACTIGO is a must! LactiGo Topical Recovery and Performance Gel: https://my.lactigo.com/cycling Sportful Dolomiti EVOQ TRIP: Sportful Dolomiti Race & Dolomites 2026 in Treviso - Arsiè - https://cyclinghero.wetravel.com/trips/sportful-dolomiti-race-dolomites-2026-cyclinghero-inc-59742085Chapters:00:00 Introduction and Guest Announcement01:05 Podcast Sponsorship01:29 Jimmy Schurman's Racing Achievements02:01 Training Philosophy and Self-Coaching04:47 Typical Training Week12:25 Adjusting Training Based on Feelings17:29 The Impact of Injury and Freshness on Performance18:07 High-Intensity Interval Training Strategies18:43 Approaching Big Races with Freshness20:21 Specific Preparations for App Gap23:28 Simulating Race Conditions and Volume24:45 Effective Interval Sessions for Race Readiness26:54 Balancing Recovery and Training30:17 The Importance of Power Testing34:17 Goals and Reflections for Upcoming Seasons35:18 Closing Remarks and Encouragement

The 4 leading women's health experts reveal what EVERY woman must know about perimenopause workouts, lifting weights, cycle syncing, perimenopause training, and VO2 max! This 2nd section of the female roundtable covers fitness, nutrition and performance, bringing together: Menopause specialist Dr Mary Claire Haver, longevity orthopaedic surgeon Dr Vonda Wright, fertility doctor Dr Natalie Crawford, and female physiology researcher Dr Stacy Sims.  They explain:  ◼️How estrogen and muscle are deeply connected to women's metabolism ◼️Why osteoporosis prevention starts with building muscle in your 30s ◼️Why “strong not skinny” isn't a trend, it's a survival strategy ◼️The best way to train for VO2 max, longevity, and female performance ◼️Why resistance training beats cardio for female metabolism and anti-aging (00:00) Intro (02:50) We've Got Women's Health Wrong (05:07) Should Women Exercise Differently During Menstruation? (11:40) Low vs High-Intensity Training: When? (16:58) Pilates Is Not Good for Strength Training (19:56) Perfect Exercise Routine in Your 30s (26:15) Can I Get My Range of Motion Back? (27:41) Why Women Should Exercise to Gain Upper Body Muscle (30:42) Building Muscle Helps Reduce Inflammation (35:54) 70% of Hip Fractures Happen in Women—30% May Die (42:07) Hormone Treatment and Bone Growth (47:58) Best Exercises to Avoid Injuries (53:12) When to Work on Your VO₂ Max (54:18) Is It Okay to Be Super Skinny When Running Marathons? (58:13) Your Body Composition Isn't Your Fault (01:05:09) The Must-Do in Your 50s and 60s (01:13:54) Metabolism and Alzheimer's Link (01:18:43) Best and Healthiest Way to Lose Weight (01:24:58) Is Ozempic Good? (01:27:12) How to Burn Belly Fat (01:31:42) Should You Do Liposuction? (01:35:52) Best Diet for Perimenopausal Women (01:36:32) Best Diet for Fertility (01:37:37) Is Fasting Recommended for Women? (01:44:15) Reach Autophagy Through Exercise (01:52:17) Juice Detoxing (01:58:37) Is the Keto Diet Good for Women? (01:59:34) What Supplements to Take for Fertility (02:05:07) Environmental Toxins (02:11:00) Focus on Your Sleep Before Anything Else (02:18:29) Sleeping 3 or 4 Hours Is Very Bad for You (02:23:14) Should I Take Melatonin? You can follow the guests, here:  Dr Mary: ◼️Instagram - https://bit.ly/4ogsgwJ  ◼️The Pause Life - https://bit.ly/48rycyv  ◼️You can purchase ‘The New Menopause', here: https://amzn.to/4nUOnt5  Dr Vonda: ◼️Instagram - https://bit.ly/46SMfvR  ◼️Website - https://bit.ly/4n41GGg  ◼️You can purchase ‘Unbreakable', here: https://amzn.to/4n6xVEO Dr Natalie:  ◼️Instagram - https://bit.ly/4nbZFI9 ◼️YouTube - https://bit.ly/3J5fLFw ◼️Website - https://bit.ly/3W6E0pG  ◼️You can pre-order ‘The Fertility Formula', here: https://amzn.to/3KRpobk  Dr Stacy: ◼️Instagram - https://bit.ly/4hcRuKm  ◼️Website - https://bit.ly/47dqkhS  ◼️You can purchase ‘ROAR, Revised Edition', here: https://amzn.to/4nbjDmr  The Diary Of A CEO: ◼️Join DOAC circle here - https://doaccircle.com/  ◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook  ◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt  ◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb  ◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt  ◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb  Sponsors: Adobe Express - http://ADOBE.LY/STEVEN   Apple:  https://www.apple.com/mac/   KetoneIQ - Visit https://ketone.com/STEVEN for 30% off your subscription order

Today we look at the three dominant metrics in triathlon: Heart Rate, Power, and RPE. Which one is right for you, and does that answer change with different variables? We look at things like time of the day, time of the year, and adjusting based on how you feel. We tackle questions like intensity vs. volume and look at different scenarios depending on if you're racing an Ironman or something shorter. We talk Vo2 max and look at whether or not you should even be thinking about it. And we also get into how a lot of triathletes screw up their races with nutrition. Topics: Wetsuit legal questions Dominant metrics When to use power vs HR vs RPE Does the time of day matter? Different stress from different pools Hot water, cold water, shallow water When are you strongest on the bike? Is HR higher in the morning? Warm ups Lower volume, higher intensity Swim hard, bike aerobic, run hard? Looking at numbers too often How we screw up our races with nutrition Smash test for a 15 hour race? Vo2 Max - small piece of the puzzle Keep it alive and primed Putting in the real volume   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

// UPDATE ON LITTLE SUGAR GROUP RIDE //Saturday, Oct. 11 at 9:00am!Will leave from Finish Line for a 11.7mi route that covers the finish.Route: https://www.strava.com/routes/3411217966276238992