Welcome to another AI for Lifelong Learners podcast. Your companion in exploring the ever-evolving landscape of artificial intelligence and its real-world impact on our continuous journey of growth and understanding of ourselves, life, and others. In this featured episode, we step aside from my usual format to bring you an insightful conversation led by yours truly, Tom Parish. My wife, Donna, and I share a candid and relatable journey into the world of fitness and health as older adults. We recount our experiences navigating a sea of online opinions and advice, the challenges of finding what truly works, and our eventual success through personalized human coaching. The episode culminates in an interview with our coach, Dr. Justin Traxler, a physical therapist who specializes in strength training for adults. You may be wondering, how does a deep dive into exercise for seniors and physical therapy connect with "AI for Lifelong Learners"? This show is powerfully relevant. Dr. Traxler provides a fascinating, on-the-ground perspective on how AI is (and isn't) currently used in his practice. He discusses the potential of AI for generating workout programs but underscores its significant limitations in accounting for crucial individual factors: age, previous injuries, fear, specific health conditions, and the nuanced goals of a patient. His insights perfectly encapsulate a core theme of this newsletter: discerning where AI offers genuine utility versus where personalized, human expertise and connection remain irreplaceable. Dr. Traxler's professional viewpoint on AI in healthcare and fitness provides a critical lens on the technology's current capabilities and ethical considerations, reminding us that while AI can be a powerful tool for information and efficiency but it's not yet a substitute for tailored, empathetic, and context-aware human guidance in complex, personal domains. Join us for this important discussion that illuminates the practical realities of AI and the enduring value of human-centered learning and support. What you will learn in this show: Limited current use of AI in practice (for now) His practice uses AI primarily for administrative tasks like generating social media hashtags and captions, not for patient encounters or creating exercise programs, mainly due to liability, HIPAA (patient information privacy), and the current limitations of AI. AI for personalized workout programs – a cautious view While acknowledging people and some trainers use AI (like ChatGPT) to create workout programs, he sees a significant con: AI cannot yet account for the multitude of crucial factors essential for safe and effective programming. These include age, previous injuries, specific goals (e.g., an Olympian's needs vs. a beginner's), fear of movement, and other individual nuances. Human expertise is key for nuance He believes AI, in its current state, lacks the ability to handle the complexity and personalization required for effective and safe exercise prescription, especially when dealing with individual limitations or medical histories. On functional strength training, especially for older adults: Definition of "older adult" Generally considered this 65+, but emphasizes it's more about an individual's activity history; active individuals are "older adults" much later in life. Importance of functional training This type of training mimics daily life tasks (e.g., lifting a child, carrying groceries, handling luggage) and builds capacity to perform them without injury, as opposed to purely aesthetic training like bodybuilding. "Use it or lose it" Stressed that as people age, they lose muscle mass faster. Strength training is crucial to combat this, maintain bone density, and limit comorbidities. It's never too late to start. Power is crucial for preventing falls Highlighted that "power" (the ability to stimulate the nervous system quickly, e.g., to catch oneself during a stumble) is more critical for older adults than just strength alone, and walking doesn't sufficiently build this. Mindset shift & empowerment A big part of his work is educating older adults, empowering them to understand they can lift things, that it improves bone density and muscle mass, and that it's not "too late." Addressing misconceptions Many older adults fear getting "bulky" or think it's too late. He clarifies that getting bulky requires intense, specific effort, and the benefits of strength training far outweigh not doing it. Osteoarthritis and movement Emphasized "motion is lotion." Movement and exercise increase blood flow and synovial fluid, often reducing pain associated with osteoarthritis, rather than exacerbating it. Lifting helps build muscle around joints to protect them. On training principles and coaching: Proper form and warm-ups are crucial Warm-ups (5–10 minutes) increase body temperature and lubricate joints. Proper form is essential to prevent injury. Start with bodyweight Master bodyweight movements (e.g., air squats, push-ups, proper hinging) before adding external load to ensure safety and effectiveness. Minimum recommended exercise The general guideline is 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, though many don't achieve this. He advises starting small (1–2 times a week) and building up. The "marginal decade" Referenced Peter Attia's concept – the last decade of life, where physical and cognitive decline can accelerate. The goal is to "train for your marginal decade" to maintain a high quality of life for as long as possible ("live long, die fast"). Remote coaching benefits Effective for accountability and progressing individuals safely once they have good movement fundamentals. Apps like TrueCoach allow for feedback, video analysis, and program tracking. In-person is ideal initially. Realistic expectations & dialing it in For older adults, starting strength training will, at a minimum, maintain current muscle mass and bone density, but usually leads to gains. The focus isn't on competitive lifting but on functional improvement. Balancing pushing limits and safety Start with an "underdose" to build tolerance and confidence. Introduce "deload weeks" (intentionally reducing intensity for a week after 3–6 weeks of harder training) to allow recovery and prevent joint stress. Listen for "dull, deep, achy, throbby" joint pain as a warning. Individualized programming Training programs must account for individual limitations, medical history (cardiac conditions, osteoporosis, previous surgeries), and goals. Progress is gradual, especially if conditions like osteopenia are present. Final key advice: Just start moving If doing nothing, begin with a simple walking program. Strength training is safe and crucial It's incredibly important and safe when done with supervision, especially initially. It's never too late Age should not be a barrier to starting strength training. Strength training isn't about competition (for most) It's about improving functional ability, health, and quality of life, not necessarily lifting maximal weights. Thank you for your contribution of time and attention as a reader. I’ve received many lovely notes and thoughtful insights. A special thank you to those who have so generously contributed financially to AI for Lifelong Learners. What you do makes a difference and keeps me inspired. Have a question? Remember to post a Substack note or drop a comment → here anonymously. Your thoughts are my inspirations. Get full access to AI for Lifelong Learners at aiforlifelonglearners.substack.com/subscribe
