Thrive A/F (After Forty)

Keith Calleja and Lou Fratto
  • 5.0 (14)
  • Fitness
  • Updated Semiweekly

Thrive A/F (After Forty) is a show dedicated to proactive aging, longevity, and preserving independence after 40. Join Lou Fratto (MS, PT, MTC), Owner of Delray Care Physical Therapy, and Keith Calleja, a Founder of CrossFit Terminus, as they explore practical strategies for aging well. Aging is inevitable; how you age is a choice. We focus on health span and capability so you can stay fully engaged in the life you love. Drawing from Lou’s book 'Thrive' and expert insights, this isn’t about chasing youth or extreme solutions—it’s about thriving after forty. Get Lou's Book Thrive: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/Delay Care Physical Therapy: https://delaycare.comCrossFit Terminus: https://crossfitterminus.com

Episodes

  1. 20h ago

    Food Doesn’t Have Morals with Emma Harvie | Thrive A/F Ep. 12

    Nutrition is confusing. Between longevity influencers, MAHA moms, bodybuilding bros and a feed full of supplements that have nothing to do with you, how are you supposed to know what to eat? This week, Keith and Lou sit down with Certified Nutrition Specialist Emma Harvie. Emma has a master’s in Human Nutrition and Functional Medicine and is a former gymnast, black belt martial artist, professional figure competitor and CrossFit Terminus member. She cuts through the noise with simple, practical advice for real people, not just elite athletes. We cover: Why “you don’t realize how bad you feel until you feel better”Why food doesn’t have moralsChoosing small changes instead of overhauling your whole dietWhat protein, carbs, fat and fiber actually do for youFueling for recovery: what to eat after you trainThe importance of getting more protein as we ageWhy “women are not small men” when it comes to nutrition researchThe difference between a dietitian and a nutritionist, and whose advice to trustPlus a rapid-fire round covering the foods to eat every week, the ongoing pickleball vs. tennis debate, and an emphatic endorsement of Emma’s favorite podcast with the word “Thrive” in the title! Connect with Emma: Website: emmaharvienutrition.comInstagram: @emmaharvienutritionKeep growing, keep challenging yourself, and keep Thriving A/F!

  2. Oct 2

    Thriving & Diving with Doug Sarmousakis | Thrive A/F Ep. 11

    A shark at 85 feet, an ice-water dumpster dash, and blood on the pickleball court. This week, Lou brings on one of his closest friends, Doug Sarmousakis: father, husband, businessman, lifelong surfer, expert boater and fisherman, and a man who has never said no to an adventure. Doug and Lou became friends when their kids were in the same school, and they've been chasing challenges together ever since. In this episode, Doug shares how he stays active well past 40, and why he says "we're here, let's do it." In this episode: How a near-death scare led to a zero-to-half-marathon training plan in 13 weeks, run on a badly sprained ankleTraining for life's adventures: how Doug preps for surf trips, and why he's swapped heavy lifting for yoga, stretching, and strength workThe "all in" mindset, and finding something good in every adventure, even the ones that go sidewaysThe full shark story: diving alone, a moray eel, a reef shark between the legs, and a $500 spearWhy blood looks green underwaterCold plunging before it was cool: Tough Mudder's 34-degree ice dumpster (with video)Running through electric shocks with a metal shoulder implantRapid-fire: dessert first, sunrise vs. sunset, map or no map, and why pickleball is considered a contact sportFollow along for more from Thrive A/F, and if you're in Atlanta, come see what Terminus is all about: https://crossfitterminus.com Resources: GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/Delray Care Physical Therapy: https://delraycarept.com/Keith's Consulting Business: https://www.pescadorconsulting.com/ Chapter Timestamps 00:38 Welcome and guest introduction 05:25 How Doug and Lou became adventure partners 10:35 Doug’s athletic background and getting back in shape 14:30 Outdoor life, family, and training with purpose 18:16 The “all in” mindset 20:42 The full shark-diving story 35:57 Tough Mudder memories and the Arctic plunge 42:43 Rapid-fire: adventure, rules, and pickleball 49:06 Surfing, future adventures, and closing

  3. Sep 20

    SEASON 2 PREMIERE: Emily Bridgers-Benson | Thrive A/F Ep. 10

    Season 2 kickoff! Our first-ever guest: Emily Bridgers-Benson, co-owner and managing partner of CrossFit Terminus in Atlanta. A former University of Georgia gymnast, six-time CrossFit Games competitor, and the 6th Fittest Woman in the World (2014), Emily has spent 15+ years coaching and competing — and she joins us for a wide-ranging conversation on what it actually takes to stay strong, capable, and healthy well past 40. In this episode: How CrossFit evolved from a "hardcore misfits" niche into a more inclusive, accessible fitness communityWhy you don't need advanced skills like handstand pushups to build real strength and mobilityThe truth about CrossFit's injury reputation — and what actually causes most injuriesWhy strength training may be one of the most important things you can do as you age (and the real risks of sarcopenia)Recovery then vs. now: what elite-level recovery looked like during Emily's competitive years, and how her approach — and her mental health — has changed sinceNutrition, macros, and why there's no one-size-fits-all diet (including Lou's own keto vs. vegan blood-work experiment)GLP-1 medications and muscle loss — what to know if you're on oneRaising active, healthy kids without food restrictionRapid-fire: guilty pleasures, pickleball vs. tennis, and a Georgia-Florida prediction Follow along for more from Thrive A/F, and if you're in Atlanta, come see what Terminus is all about: https://crossfitterminus.com  Resources: GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ Delay Care Physical Therapy: https://delraycarept.com/ Keith’s Consulting Business: https://www.pescadorconsulting.com/  Chapter Timestamps 01:29 Emily’s journey from gymnastics to CrossFit ownership and competition 03:41 What it means to step away from competition 05:27 How CrossFit and CrossFit Terminus have evolved 09:57 Making CrossFit more inclusive 11:09 Managing injury risk and scaling movements 13:18 Recovery after a back fracture and elite competition 16:11 Training for life instead of competition 23:03 Macro balance, diet extremes, and flexible nutrition 31:23 Why strength training becomes more important with age 32:46 Why CrossFit can be a strong entry point for beginners 38:33 GLP-1s, muscle loss, and strength training 54:36 Emily’s current projects and Power Monkey Camp

  4. Sep 3

    Lever 8: Habits - The Longevity Loop | Thrive A/F Ep. 9

    Season 1 finale! In this episode we bring it home by pulling the ultimate anchor lever: Habits. We break down the science of behavior change, sharing why 43% of your daily actions are completely habitual and how even your default mindset, outlook, and level of gratitude are actually learned habits you can consciously reprogram.  Celebrate the end of a phenomenal first season with us, and learn how habits can completely redefine your healthspan! 📸 Follow Us on Instagram: https://www.instagram.com/thriveafpodcast/  📝 Subscribe and leave us a comment on Thrive A/F Substack at https://www.thrive-af.com/ GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ Delay Care Physical Therapy: https://delraycarept.com/ Keith’s Consulting Business: https://www.pescadorconsulting.com/ Mentioned in this episode: Wendy Wood — a study of college students finding that roughly 43% of daily actions were habitual. Hal Elrod — the three phases of forming a habit: unbearable, uncomfortable, unstoppable. https://miraclemorning.com/ Charles Duhigg — the habit loop: cue, action, and reward.James Clear — Atomic Habits and the idea of “habit stacking.”Dr. Hal Hershfield’s fMRI research on how brain activity views the future self like a stranger, impacting willpower and delayed gratification. Cal Newport — his podcast and books on reducing digital distraction, including making phone use less automatic. Chapters: 00:00 Introduction and episode overview 02:00 Reflecting on the season and establishing routines 07:31 Why habits are crucial for health and longevity 09:59 The law of inertia and habit persistence 11:23 The importance of consistency and overcoming the hump 14:26 Willpower as a finite and infinite resource 16:34 Visualizing future self to boost motivation 22:25 Strategies to remove friction and make starting easier 34:32 Keystone habits and their impact 36:08 Reducing and replacing bad habits 42:01 The significance of consistency and small incremental changes

  5. Aug 23

    Lever 7: Social Connections & Stress Management | Thrive A/F Ep. 8

    In this episode, Keith and Lou explore the vital role of relationships and emotional well-being in longevity and health. They discuss how social connections, stress management, and mental resilience contribute to a longer, healthier life. 📸 Follow Us on Instagram: https://www.instagram.com/thriveafpodcast/  📝 Subscribe and leave us a comment on Thrive A/F Substack at https://www.thrive-af.com/ GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ Delay Care Physical Therapy: https://delraycarept.com/ CrossFit Terminus: https://crossfitterminus.com Keith’s Consulting Business: https://www.pescadorconsulting.com/  Mentioned in this episode: Bowling Alone, The Collapse and Revival of American Community by Robert D. Putnam: http://bowlingalone.com Kelly McGonigal / Harvard study on stress mindset TED talk: https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friendAntifragile: Things That Gain from Disorder by Nassim Nicholas Taleb: https://a.co/d/07jCG5kb Chapters: 03:48 - Why people need a community for both hard times and good times 05:04 - Social connection in older adult communities and avoiding isolation 08:39 - The loneliness study and why isolation is so damaging 09:36 - Relationships take work, especially as you get older 10:43 - Why proactive effort matters for maintaining friendships and support 12:01 - Stress management and relationships are tightly linked 12:45 - Coping with loss, counseling, bereavement groups, and saying yes to support 14:13 - Kelly McGonigal’s Harvard research on threat mindset versus challenge mindset 16:10 - Breathing techniques that help in the moment: 4-7-8 and box breathing 17:27 - Why meditation helps most when practiced consistently 22:22 - Modern tools for sleep, breathing apps, and phone-based meditation 23:45 - Antifragile: fragile, resilient, and stronger after setbacks 25:08 - Stoicism, obstacles, and moving toward challenges 26:09 - The buffalo-in-the-storm metaphor and facing difficulty directly 27:35 - Gratitude as a daily way to support emotional well-being 27:41 - Bowling Alone and the decline of community-based social life 32:05 - Introversion, extroversion, and why social energy can still be draining 37:23 - Guest contributor Trisha’s cancer story and its connection to resilience

  6. Aug 8

    Lever 6: Technology - Data & Insights for Health & Longevity | Thrive A/F Ep. 7

    OK fellow nerds, this is the one you have been waiting for! In this episode, we explore the evolving role of technology in health and longevity, including wearables, AI, and the importance of traditional medical testing.  Join us for an in-depth discussion about how to interpret data, maintain perspective, and leverage technology for better health decisions. We explore the nuances of health tracking technology, the influence of business models on data accuracy, and practical approaches to integrating wearable data into daily health routines. Also tune-in for THRIVE NATION shout-outs and birthday wishes, a shameless plug from Keith for his consulting business, and a gut-wrenching tale of Lou’s long struggle with seasickness!  📸 Follow Us on Instagram: https://www.instagram.com/thriveafpodcast/  📝 Subscribe and LEAVE US A COMMENT on Thrive A/F Substack at https://www.thrive-af.com/ RESOURCES: GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ Delay Care Physical Therapy: https://delraycarept.com/ CrossFit Terminus: https://crossfitterminus.com Keith’s Consulting Business: https://www.pescadorconsulting.com/ Chapters: 00:00 Introduction and episode overview 07:36 Social media and digital marketing updates 12:24 Disclaimers and scope of discussion 15:13 AI prompts and personal health data 16:20 The importance of traditional medical tests 17:49 The value of regular health checkups 20:05 Physical therapy and baseline assessments 21:33 Wearables and real-time health monitoring 23:13 Blood glucose monitors and personal insights 24:50 The FedEx logo and visual insights 25:04 Insights from Apple Watch sleep tracking 26:18 Using data to make lifestyle adjustments 27:04 Interpreting algorithmic trend data 28:07 The personal impact of wearable data 29:25 Understanding data inference and measurement limits 29:49 Subscription models and engagement in health tech

  7. Jul 16

    Lever 5: Purpose - The Motivating Force for Longevity and Happiness | Thrive A/F Ep. 6

    WHY are we here? WHAT’S it all about? WHERE are my glasses (you left them on the nightstand). In this episode the Boys get philosophical and explore these profound questions and the impact of PURPOSE on longevity and well-being. Join us as we discuss scientific research, personal routines, and the importance of finding meaningful purpose at any life stage. Also tune-in for THRIVE NATION shout-outs and birthday wishes, and a harrowing tale of survival on the high seas! 👉 Subscribe and LEAVE US A COMMENT on Thrive A/F Substack at https://www.thrive-af.com/ GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ Jill Fratto’s Ideal Retirement Book: https://a.co/d/06un0MHP Delay Care Physical Therapy: https://delraycarept.com/ CrossFit Terminus: https://crossfitterminus.com 🎾Follow Total Tennis on Instagram: Total Tennis Lessons (@totaltennis_lessons) • Instagram photos and videos  Specialists and authors mentioned in this episode: Brian Johnson CEO of Heroic public benefit Corporation (https://www.heroic.us) & (@HeroicBrian)The Obstacle is the Way by Ryan Holiday: https://store.dailystoic.com/products/the-obstacle-is-the-way-expanded-10th-anniversary-edition Key  topics 🔸The science linking purpose to longevity 🔸Personal routines for mental clarity and purpose 🔸The concept of ikigai and its role in health 🔸The impact of purpose on motivation and health behaviors 🔸Research studies on purpose and lifespan 🔸The role of purpose in retirement and aging 🔸The exponential effect of small acts of kindness 🔸The importance of purpose in mental health and well-being Chapters 2:42 — A Clarification on Sleep and Busy Seasons6:12 — Purpose as a Foundation for Healthy Habits9:53 — Building a Daily Protocol Around Purpose13:31 — Purpose vs. Goals16:08 — What Research Says About Purpose and Longevity18:33 — Finding Purpose in Retirement22:44 — Meaning, Service, and Helping Others28:05 — Thrive Nation Recognition and Community Shout-outs40:52 — Next Episode: Technology, Health, and Longevity

  8. Jul 3

    Lever 4: Sleep - The Not-So-Hidden Secret to Longevity | Thrive A/F Ep. 5

    A very special episode where we celebrate Lou's Birthday and tackle the age-old question “Why the !@#$ can’t I get a good night’s SLEEP?” Join us as we explore the critical role of sleep in longevity and overall health, discuss practical strategies for improving sleep quality, the science behind sleep stages, and how active management of sleep can transform your life. Also tune-in for shout-outs and other birthday wishes to the THRIVE NATION, and discover that Lou might be a Cold-War Soviet Sleeper Agent! Subscribe to the Thrive A/F Substack at https://www.thrive-af.com/ Key Topics: The importance of sleep for longevity and healthSleep as an active biological processThe impact of sleep deprivation on the bodySleep stages and their functions (REM and deep sleep)Strategies for improving sleep quality (sleep hygiene)The mind shift from passive to active sleep managementThe role of HRV and recovery in sleep qualityThe influence of circadian rhythms on sleep timing Chapters: 01:40 — Today’s topic: sleep as a longevity lever02:10 — Lou’s birthday weekend and Rear Window03:20 — Keith’s birthday “gift” to Lou: listener impact story09:00 — Why sleep matters for health and longevity10:45 — Sleep as an active biological process12:25 — REM sleep, memory, learning, and skill development15:20 — Sleep hygiene: digital sunset, consistency, cool/dark room17:45 — Prioritizing sleep and changing your mindset23:30 — Circadian rhythm and finding your own sleep pattern24:30 — REM vs. deep sleep: mental performance and physical repair26:15 — HRV: what heart rate variability actually means35:20 — New segment: Thrive Nation shout-outs37:30 — Brandon Fields and Old Bones Therapy43:10 — Closing thought: sleep is the start of your next day Resources: GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ Delay Care Physical Therapy - https://delraycarept.com/ CrossFit Terminus - https://crossfitterminus.com  Specialists and authors mentioned in this episode: Old Bones Therapy: https://oldbonestherapy.com/Brian Cain: The Brian Cain Mental Performance Mastery Podcast: 03/22/26 with Kirk Parsley MD (@BrianCainPeak)  & (@Kirkparsley)Dr. Matthew Walker - author of Why We Sleep - https://www.sleepdiplomat.com/Brian Johnson CEO of Heroic public benefit Corporation (https://www.heroic.us) & (@HeroicBrian)

  9. Jun 22

    Lever 3: Nutrition - Simple Rules for a Complex Food World | Thrive A/F Ep. 4

    In this episode, Keith and Lou discuss the complexities of nutrition, including food choices, industry influences, and practical tips for healthier eating. They explore how science, business, and personal habits intersect to shape our diets and health. Also - the THRIVE A/F Substack is LIVE! Check it out and subscribe at https://www.thrive-af.com/ Key Topics: The challenge of conflicting nutrition scienceImpact of the food industry and subsidiesPractical strategies for healthier eatingThe Western diet and chronic diseaseThe importance of habits and social eating Resources: GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ Delay Care Physical Therapy - https://delraycarept.com/ CrossFit Terminus - https://crossfitterminus.com  Specialists and authors mentioned in this episode: Brian Johnson - https://legacy.heroic.us/ Mark Hyman - https://drhyman.com/ Michael Pollan - https://michaelpollan.com/ Drew Ramsey - https://drewramseymd.com/

  10. Jun 6

    Lever 2: Exercise & Movement - How to Build Real-World Capacity After 40 | Thrive A/F Ep. 3

    In this episode Keith and Lou discuss exercise and movement as a key lever for longevity, highlighting the profound impact of physical activity on cellular health, bone density, and cognitive function. It also explores the modern landscape of trending wellness alternatives, contrasting them with the undeniable, cost-free, and time-tested power of functional fitness. Discover why a simple 90 minutes a week can slash all-cause mortality, what your VO2 Max actually says about your lifespan, and the inspiring story of an 85-year-old who completely reclaimed her physical independence. Resources: GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ Delay Care Physical Therapy - https://delraycarept.com/ CrossFit Terminus - https://crossfitterminus.com Key Topics: Exercise as a prescription for anti-agingVO2 Max and cardiovascular healthStarting exercise at any ageStrength training for longevityPractical movement tips for seniors Takeaways: Exercise helps every longevity pathway from gut health to cognition.It's never too late to start exercising; even seniors see significant benefits.Small daily movements add up and are crucial for health.Strength training maintains muscle mass and prevents falls.VO2 Max is a key indicator of cardiovascular fitness and longevity. Chapters 00:00 Introduction to Thrive After Forty 05:20 Use It or Lose It: The Importance of Movement 11:54 Setting Goals for Longevity and Fitness 16:10 Strength Training: A Necessity for Aging Gracefully 23:39 The Power of Community and Personal Growth 30:53 Synergistic Levers in Health and Fitness Produced by Pescador Media Productions.

  11. May 28

    Lever 1: Mindset - How Thoughts Shape Your Aging Journey | Thrive A/F Ep. 2

    In this episode Keith and Lou discuss the power of mindset as a key lever for longevity, highlighting the impact of mindset on aging and the body's physiology. It also explores society's conditioning around aging, driven by fear-based marketing and the societal shift towards consumption and productivity. The conversation delves into the philosophy of aging, the impact of marketing on aging perceptions, the art of aging gracefully, mindset and physical fitness, and the role of mindset in physical therapy. Takeaways Mindset is a key lever for longevitySociety's conditioning around aging is driven by fear-based marketing Longevity mindsetMindset in physical therapy Resources: Thrive Book by Lou Fratto: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/Delay Care Physical Therapy: https://delraycarept.com/CrossFit Terminus: https://crossfitterminus.com Chapters 00:00 The Power of Mindset14:56 Society's Conditioning Around Aging22:09 Mindset and Physical Fitness35:23 Mindset in Physical Therapy

  12. May 21

    8 Levers to Master Longevity & Health Span After 40 | Thrive A/F Ep. 1

    Are you ready to stop just 'getting older' and start thriving? Keith and Lou dive into the 8 levers of longevity from Lou’s book, 'Thrive.' We’re breaking down the difference between lifespan and health span so you can stay active for life! Get the Book: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/Delray Care Physical Therapy: https://delraycarept.com/CrossFit Terminus: https://crossfitterminus.com

  • 12 Episodes

Ratings & Reviews

5
out of 5
14 Ratings

About

Thrive A/F (After Forty) is a show dedicated to proactive aging, longevity, and preserving independence after 40. Join Lou Fratto (MS, PT, MTC), Owner of Delray Care Physical Therapy, and Keith Calleja, a Founder of CrossFit Terminus, as they explore practical strategies for aging well. Aging is inevitable; how you age is a choice. We focus on health span and capability so you can stay fully engaged in the life you love. Drawing from Lou’s book 'Thrive' and expert insights, this isn’t about chasing youth or extreme solutions—it’s about thriving after forty. Get Lou's Book Thrive: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/Delay Care Physical Therapy: https://delaycare.comCrossFit Terminus: https://crossfitterminus.com

Information

  • Creator
    Keith Calleja and Lou Fratto
  • Years Active
    2026
  • Episodes
    12
  • Rating
    Explicit
  • Copyright
    © 2026 Keith Calleja and Lou Fratto
  • Show Website
    Thrive A/F (After Forty)

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