"Functional" Longevity Podcast

Christopher Borda

Welcome back to the Y.E.S. Fitness "Longevity" Podcast Episode 37. Today we have Y.E.S. Fitness superstar Amy. Amy has overcome many hurdles in her four and a half year fitness journey. She has eliminated her migraines, transformed her body and is able to enjoy many of her outdoor activities again. She is always a blast to have in class. Listen to her amazing story. If you like this podcast, click below for additional episodes: http://yesfitnesspodcast.com/yesfitnesshome?fbclid=IwAR3GpS5c8q-2UfVQ2yrcu9EI-juUIMFiclopkkFwTbxKMzMJq5YacVVyavM

  1. 8h ago

    She Thought MS Meant Sitting Still. Then She Started Moving

    Christine wanted to walk a mile and carry her groceries without stopping. Two years after almost leaving Y.E.S. Fitness following a fall on her first day, she trains five days a week and walks more than 10,000 steps a day. In Episode 424 of the Functional Longevity Podcast, Chris Borda sits down with Christine to talk about living with multiple sclerosis (MS), getting started after years of inactivity, and finding reasons to keep showing up. Her turning point happened in a hairdresser’s chair. Looking in the mirror, she thought, “I’m going to be my mother.” She decided it was time to make a change. In this conversation, you’ll hear: • Why she almost didn’t return after her first workout• The grocery trip that showed her she was getting stronger• How a member in her 90s became an inspiration• Why Y.E.S. felt different from the big-box gym she left after two weeks• How she says balance and core training helped her feel stronger• How she gradually changed her eating and water habits• A manageable approach to getting enough protein Christine’s progress came in small steps. Her story is a reminder that meaningful goals can start with the everyday things you want to do more easily. If you’re wondering where to begin, her advice is simple: come in and have a conversation. This episode shares Christine’s personal experience, not a treatment for MS or a promise of similar results. Consult your care team about activity appropriate for your symptoms and abilities. Ready to work on your Functional Longevity? Schedule your complimentary Functional Longevity Strategy Session at Y.E.S. Fitness:https://www.yesfitnessct.com/start-here Y.E.S. Fitness | Burlington, CTGet Fit. Feel Younger. Live Better. Follow the Functional Longevity Podcast and share this episode with someone who could use encouragement to get started. The goal isn't just to live longer. It's to live better. #FunctionalLongevity #MultipleSclerosis #HealthyAging #StrengthAfter40 #YESFitness

  2. Nov 4

    Are hormones deciding how strong you’ll stay?

    Do changing hormones mean losing strength after 40 is inevitable? Testosterone and estrogen matter—but they’re only part of the story. In Episode 432 of the Functional Longevity Podcast, Chris Borda breaks down a study published in the Journal of Applied Physiology that examined hormones and grip strength in about 4,300 men and women. The research explored testosterone, estrogen, and menopausal hormone therapy. Yet hormone measures explained only about 5–11% of the differences in strength in the researchers’ analyses. What does that mean for adults who want to stay strong, active, and independent? In this episode, you’ll learn: • When strength tends to peak and how it changes with age• Why bioavailable testosterone and estrogen tracked with strength better than total levels• What the findings about menopausal hormone therapy can—and can’t—tell us• Why strength training matters before, during, and after menopause• How to think about building muscle, challenging bone, and training power• Where protein, calcium, vitamin D, and creatine fit into a strength-supporting plan The takeaway: hormones influence muscle aging, but they don’t tell your whole story. There are meaningful steps you can take to support strength at 45, 55, 65, and beyond. This episode is educational. Chris is a coach, not a physician. Discuss questions about hormone therapy or supplements with your doctor. Ready to work on your Functional Longevity? Schedule your FREE Functional Longevity Strategy Session at Y.E.S. Fitness. We’ll discuss your goals, your history, and what you want to keep doing in the years ahead. Get your Complimentary Strategy Session Here Y.E.S. Fitness | Burlington, CTGet Fit. Feel Younger. Live Better. Follow the Functional Longevity Podcast and share this episode with someone who wants to stay strong and independent as they age. The goal isn't just to live longer. It's to live better. #FunctionalLongevity #StrengthTrainingAfter40 #Menopause #HealthyAging #YESFitness

  3. Oct 30

    Exercise and Cancer: Why Willpower Is Not the Missing Piece

    Can exercise help prevent cancer, improve treatment outcomes, or reduce the risk of cancer coming back? And if exercise is so beneficial, why is it often so difficult to get started? Research is revealing just how important physical activity may be before, during, and after cancer treatment. But knowing exercise helps and actually being able to do it are two very different things. In this episode of the Functional Longevity Podcast, host Chris Borda breaks down the science behind exercise and cancer, including findings from the groundbreaking CHALLENGE colon cancer trial, and explains why having a structured plan and ongoing support may be just as important as the exercise itself. You'll discover: 🔬 Exercise and cancer prevention: What research tells us about physical activity and cancer risk. ❤️ Exercise during treatment: How appropriately prescribed movement may support strength, energy, and quality of life. 💪 Exercise after cancer: What the CHALLENGE trial revealed about structured exercise following colon cancer treatment. 🧠 Why willpower isn't enough: The challenges of exercising when you're dealing with fatigue, uncertainty, or recovery. 🚶 Where to start: Why the right exercise depends on your health, treatment, symptoms, and current abilities. 🤝 The power of support: Why coaching, accountability, and a personalized plan can make exercise more manageable. 🌱 Healthy aging after 40: How maintaining strength, mobility, and physical function supports long-term independence. The biggest takeaway? Knowing exercise is beneficial isn't the same as having the support to make it happen. The goal isn't to push harder or simply tell someone with cancer to exercise more. It's to help people find safe, appropriate, sustainable ways to move—with guidance, encouragement, and a plan that meets them where they are. Because exercise isn't just about fitness. It's about maintaining the strength and ability to keep living your life. Whether you're navigating cancer treatment, supporting someone you love, or simply interested in the science of exercise and longevity, this episode offers valuable insights into the relationship between movement, health, and recovery. 🎧 Want to stay stronger, healthier, and more independent as you age? Follow the Functional Longevity Podcast on Spotify for weekly, evidence-based conversations about strength training, nutrition, recovery, disease prevention, and healthy aging after 40. The goal isn't just to live longer. It's to live better. 💪 About Y.E.S. Fitness For more than 35 years, we've helped adults 40+ get stronger, feel younger, and keep doing the things they love. Ready to take the next step? Schedule your complimentary Strategy Session at:https://www.yesfitnessct.com/start-here Or call 860-673-4293. Important: Exercise complements cancer treatment; it does not replace medical care. Always consult your oncology team before beginning or changing an exercise program. Research discussed: CHALLENGE Trial — New England Journal of Medicine (2025)https://doi.org/10.1056/NEJMoa2502760 Exercise and Cancer Risk — JAMA Internal Medicine (2016)https://pubmed.ncbi.nlm.nih.gov/27183032/ ASCO Exercise Guidelines During Cancer Treatment (2022)https://pubmed.ncbi.nlm.nih.gov/35576506/ International Exercise Guidelines for Cancer Survivors (2019)https://pubmed.ncbi.nlm.nih.gov/31626055/ If this episode helped you, share it with someone who could benefit from hearing it. Get Fit. Feel Younger. Live Better.

  4. Oct 21

    Is Running Bad for Arthritis? What New Research Says About Your Knees & Hips

    Have knee or hip arthritis? You may have been told to stop running, jumping, or doing anything high-impact. But what if avoiding impact isn't always the best way to protect your joints? A large study involving 17,661 people with knee or hip osteoarthritis challenges the belief that high-impact exercise automatically leads to more joint damage or joint replacement. In this episode of the Functional Longevity Podcast, host Chris Borda breaks down what the research actually found and what it means for staying strong, mobile, and independent after 40, 50, 60, and beyond. You'll discover: 🦵 Is running actually bad for knee or hip arthritis? 🔬 What a study of 17,661 people revealed about high-impact activity and joint replacement 💪 Why muscle strength and the ability to absorb force matter for joint health 🦴 How appropriately dosed impact exercise may help maintain bone strength and physical resilience ⚡ Why power, balance, and reaction time become increasingly important as we age 🚶 How to think about running, jumping, hiking, and pickleball when you have arthritis ❤️ Why avoiding all impact may not be necessary—and how to approach it safely The biggest takeaway? Don't just avoid impact. Build the capacity to handle it. The study found that high-impact activity was not associated with increased knee replacement risk. In contrast, participants with hip osteoarthritis who reported high-impact activity had lower odds of hip replacement. That doesn't mean everyone with arthritis should start running or jumping. Your strength, mobility, symptoms, and physical capacity all matter. The goal isn't to push through pain or ignore your joints. It's to build a body that's capable of handling the demands of everyday life. Because life isn't always low-impact. Whether you want to hike, play pickleball, chase your grandchildren, or simply move with greater confidence, this episode will help you rethink the relationship between arthritis, exercise, and healthy aging. 🎧 Want to stay strong, active, and independent as you age? Follow the Functional Longevity Podcast on Spotify for evidence-based conversations about strength training, joint health, nutrition, recovery, and longevity after 40. The goal isn't just to live longer. It's to live better. 💪 Learn more about personalized coaching at Y.E.S. Fitness:https://www.yesfitnessct.com/start-here Research discussed:Liew BXW, et al. High-impact physical activity participation and 12-month risk of joint replacement: a longitudinal mediation analysis of 17,661 patients with knee or hip osteoarthritis. British Journal of Sports Medicine, 2026.

  5. Oct 14

    What Heat Does to Your Body After 40

    Can sitting in a sauna actually help you live longer, protect your heart, and slow the aging process? Or is the science being exaggerated? Saunas, hot tubs, hot yoga, and exercising in the heat are getting plenty of attention for their potential health and longevity benefits. But can heat really mimic exercise? And which methods are actually worth your time? In this episode of the Functional Longevity Podcast, host Chris Borda separates science from hype and explores what the research really says about heat exposure, cardiovascular health, muscle growth, and healthy aging after 40. You'll discover: 🔥 Sauna vs. hot tubs: Do they offer similar benefits? ❤️ Can regular sauna use improve heart health and support longevity? 🧠 What does the research say about sauna use and dementia risk? 💪 Can heat exposure after strength training help build muscle? 🧘 Is hot yoga actually better than regular yoga? 🏃 What happens to your body when you exercise in the heat? ❄️ Should you use a sauna or cold plunge after your workout? ⚖️ Does sweating more actually help you burn fat? ⏱️ When is the best time to use heat—before or after exercise? The biggest takeaway? Exercise first. Heat second. Heat exposure may offer meaningful benefits, but it isn't a replacement for strength training, cardiovascular exercise, or regular movement. If you're over 40 and want to stay strong, protect your heart, maintain muscle, and remain active and independent as you age, this episode will help you understand where heat exposure fits into your long-term health strategy. 🎧 Enjoying the science of healthy aging? Follow the Functional Longevity Podcast on Spotify for evidence-based conversations about strength, nutrition, exercise, recovery, and longevity—without the gimmicks or quick fixes. Because the goal isn't just to live longer. It's to live better. 💪 Learn more about personalized coaching at Y.E.S. Fitness:https://www.yesfitnessct.com/start-here

  6. Oct 7

    I Turned 40 and Knew Something Had to Change

    Turning 40 can change the way you think about your health. In this episode of the Functional Longevity Podcast, I sit down with a Y.E.S. Fitness client to talk about why she decided it was time to make her own health and strength a priority. Like many women, she has a lot competing for her time—work, two middle-school-aged children, and the responsibilities of everyday life. She had exercised at other gyms before, but realized she needed more than simply a place to work out. She needed accountability, expert coaching, and an environment where she felt comfortable and confident exercising safely. We talk about what has made Y.E.S. Fitness different for her: the welcoming atmosphere, supportive coaches and members, and the gentle push that helps her work harder without ever feeling intimidated or pressured. We also discuss something many adults struggle with after 40—giving yourself permission to make your own health a priority. You don't need to spend hours in the gym. You need the right environment, the right support, and the consistency to keep getting stronger and healthier for the life you want to live. If you're over 40 and know you need to get stronger but aren't sure where to start, schedule a FREE Functional Longevity Strategy Session at Y.E.S. Fitness. We'll talk about where you are now, what you want to be able to do in the years ahead, and how we can help you: Get Fit. Feel Younger. Live Better.

  7. Oct 1

    The Missing Piece of Strength Training After 40

    What if one of the most overlooked parts of staying strong after 40 isn’t your muscle—but your tendons and connective tissue? We spend a lot of time talking about maintaining muscle as we age, but that muscle still needs healthy connective tissue to transfer force and help you move, lift, walk, climb stairs, play golf, and stay active. In this episode of The Functional Longevity Podcast, I share what I recently learned from exercise scientist Michol Dalcourt about tendon health and connective-tissue training. We’ll look at how connective tissue changes with age, what sugar cross-linking can do to collagen, why stiffness doesn’t always mean you need more stretching, and how tendons respond differently to slow and fast movement. I’ll also explain stress relaxation, end-range isometrics, and practical ways to train strength and control throughout your available range of motion—without completely changing your workouts. The takeaway: Don’t just build muscle. Build a body capable of using that muscle. The goal isn’t just to live longer. It’s to live better.

  8. Sep 23

    Can Losing Weight Actually Make You Age Faster?

    What if losing weight after 50 could actually make you weaker? For years, we’ve been told that weight loss is simple: eat less, move more, and get the number on the scale down. But as we get older, there’s a more important question: What exactly are you losing? In this episode of the Functional Longevity Podcast, Chris Borda breaks down the research on calorie restriction, muscle loss, protein, and resistance training—and explains why losing weight and losing body fat are not the same thing, especially after 50. You’ll learn why calorie restriction can make it harder to maintain muscle as you age, what anabolic resistance means, how resistance training can help protect lean mass during weight loss, and why getting enough protein becomes increasingly important. Chris also explains why the bathroom scale can’t tell you whether your weight-loss program is actually making you healthier. Because the goal isn’t simply to become a lighter 60-, 70-, or 80-year-old. The goal is to become a stronger, healthier, and more capable one. If you’re over 40 and trying to lose weight, this episode may change the way you think about dieting. Instead of only asking, “How much weight did I lose?” start asking: “What did I lose—and what did I preserve?” Get Fit. Feel Younger. Live Better.

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Welcome back to the Y.E.S. Fitness "Longevity" Podcast Episode 37. Today we have Y.E.S. Fitness superstar Amy. Amy has overcome many hurdles in her four and a half year fitness journey. She has eliminated her migraines, transformed her body and is able to enjoy many of her outdoor activities again. She is always a blast to have in class. Listen to her amazing story. If you like this podcast, click below for additional episodes: http://yesfitnesspodcast.com/yesfitnesshome?fbclid=IwAR3GpS5c8q-2UfVQ2yrcu9EI-juUIMFiclopkkFwTbxKMzMJq5YacVVyavM

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