Simplavida: Simplified Longevity

Paul Kedrosky and Howard Luks
  • 4.6 (13)
  • HEALTH & FITNESS
  • UPDATED WEEKLY
Simplavida: Simplified Longevity

Simplifying health, fitness, exercise, Zone 2, and longevity, with your hosts Dr. Paul Kedrosky and Howard Luks, MD. Paul Kedrosky is a frequently injured athlete who, when he isn’t rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Public excerpts only. To listen to entire episodes, as well as get show notes and full transcripts, subscribe at simplavida.com.

  1. 2 DAYS AGO

    The Case for Simplifying Your Smartwatch

    In this episode, Paul and Howard discuss our complex relationship with data, especially in the context of fitness tracking. Paul describes his transition from a data-heavy Garmin Fenix smartwatch to a simpler approach, motivated by the desire to reduce clutter and anxiety. Paul shares his experiences of stripping down unnecessary data and focusing on essential metrics like heart rate and time, ultimately emphasizing the importance of simplifying data to avoid stress and improve overall well-being. Howard and Paul also discuss the practicality and need for various fitness metrics and the psychological impact of being inundated with data. 00:00 Introduction: My Love-Hate Relationship with Data00:38 The Smartwatch Dilemma01:18 Simplifying My Watch: Stripping Down to Essentials02:22 The Data We Track: What's Really Necessary?05:19 Training and Metrics: Finding the Balance13:37 Conclusion: Embracing Simplicity in Data Tracking

    17 min

  2. NOV 27

    The Form Police Live Inside of My Head

    Paul and Howard discuss the perils of 'form police'—people who criticize other people's exercise techniques. These people most often found on social media platforms like Instagram, X, and LinkedIn, but they can be anywhere, from gyms to the street.  Paul and Howard share personal anecdotes about receiving unsolicited advice on their workout videos, highlighting the importance of movement over perfect form. They stress that most people don't need perfect form to benefit from exercise, and such criticism can discourage people from staying active. They also touch on their own experiences of being judged for their exercise form and emphasize the need for simplicity and less friction in encouraging others to move and stay healthy. 00:00 Introduction to Form Police00:12 The Rise of Form Police on Social Media00:41 Personal Experiences with Form Police01:32 Impact of Form Policing on Exercise04:58 Ingredient and Supplement Policing06:17 Real-Life Examples and Frustrations09:02 The Importance of Movement Over Perfection13:37 Form Policing in Different Contexts19:17 Conclusion: Encouraging Movement Without Judgment

    20 min

  3. NOV 22

    Running, Racing, and Failure

    In this episode, Paul and Howard discuss Paul's recent experience with a challenging 50K race at high altitude. Despite rigorous training and prior experience, Paul faced unexpected physical difficulties that forced him to bail out halfway through the race. They explore the psychological and physiological aspects of his struggle, including altitude acclimatization and emotional tolls. Paul reflects on lessons learned and how he is preparing for future races, emphasizing the importance of training and mental resilience. 00:00 Introduction and Greetings00:18 Paul's Race Experience01:20 Struggles During the Race02:10 Decision to Bail Out03:17 Post-Race Reflections05:38 Analyzing the Causes12:57 Future Plans and Races19:40 Conclusion and Final Thoughts

    21 min

  4. SEP 20

    Paul's Race Training Diary: The Merits of Structured Training

    In this solo episode, Paul shares his personal training journey since mid-April. He provides detailed statistics on his activities, distance covered, shoes worn out, and vertical climbs. He discusses the reasons behind his training, including his love for structured routines and preparation for upcoming races. Paul also reflects on his experience, challenges faced, and the goals he has set for himself. This episode is a look into the dedication and hard work involved in training for long-distance running. 00:00 Introduction and Training Overview 00:18 Activity Stats and Insights 01:00 Running Distance and Shoe Wear 03:11 Training Motivation and Structure 04:39 Upcoming Races and Goals 05:41 Injury Management 08:45 Calories Burned and Weight 09:57 Tapering and Final Thoughts

    15 min

  5. SEP 19

    Inigo San Millán on Sedentary vs Active Human Metabolism

    In this abridged preview, Paul and Howard discuss a recent paper by Inigo San Millán and co-authors titled 'Metabolic and Cellular Differences between Sedentary and Active Individuals at Rest and During Exercise.' The paper reveals the dramatic metabolic consequences of being sedentary, even among those who consider themselves healthy. The hosts delve into how sedentary individuals show significantly poorer mitochondrial function, reduced fat oxidation, and impaired lactate clearance compared to their moderately active counterparts. They emphasize the insidious nature of these metabolic issues, which remain undetectable through standard medical tests and often go unnoticed until they manifest in more severe health problems. Paul and Howard stress the importance of regular physical activity and explain the underlying science, including the role of mitochondrial health and fat oxidation. 00:00 Introduction and Overview00:59 Key Findings of the Study02:15 Metabolic Health and Mitochondrial Function03:59 Striking Differences Between Active and Sedentary Individuals05:02 Implications for Everyday Health05:53 The Role of Physical Activity06:45 Lactate and Metabolic Fitness09:07 Clinical Observations and Testing15:21 The Insidious Nature of Being Unhealthy18:53 Conclusion and Final Thoughts For the full episode, as well as a complete transcript, upgrade to being a premium member at Simplavida.com.

    11 min

  6. SEP 5

    Joint Replacements and Young People

    In this abridged episode, Paul and Howard discuss a recent Wall Street Journal article highlighting the surprisingly steep rise in knee and hip replacements among people in their forties and fifties. They get into the implications, reasons behind this trend, and question whether it is justified given the risks and lack of significant advancements in joint replacement technology. The discussion also touches on the broader medical trends, patient expectations, obesity's role, and the challenges and consequences of multiple joint replacements over a lifetime. 00:00 Introduction 00:27 Rising Trend of Joint Replacements in Younger Patients01:16 Skepticism and Concerns About the Trend02:50 Technological Advancements and Their Limitations04:04 Risks and Long-Term Implications of Early Joint Replacements05:58 Patient Expectations and Doctor Responsibilities10:27 Economic and Practical Challenges in Joint Replacements19:01 Conclusion and Final Thoughts Premium subscribers get the full episode and a complete transcript.

    11 min

  7. AUG 29

    Returning to Exercise After Illness and Injury

    In this abridged episode, Paul and Howard discuss Howard's return to trail running after a two-year hiatus. Howard shares his journey of overcoming long COVID, which left him significantly deconditioned, causing multiple injuries upon his return to running. Despite these setbacks, he's managed to push through the challenges, regain his fitness, and complete a recent race—and did it in heavy rain. Howard reflects on his experience, training, and future race plans with an emphasis on perseverance and avoiding the push to the breaking point. The conversation also touches on managing nutritional needs during long runs and the importance of listening to one's body. 00:00 Introduction and Recent Race Experience02:38 Struggles and Setbacks in Recovery04:10 Pushing Through: The Turning Point05:49 Back on Track: Training and Racing Again07:07 Race Day: Challenges and Triumphs08:04 Recovery and Future Plans...  Premium subscribers get the full episode, plus a complete transcript. .

    11 min

  8. AUG 15

    The Less You Move, the Worse You Feel

    In this preview episode, Paul and Howard discuss the relationship between sedentary lifestyles and adult joint pain. They discuss a provocative image shared by Howard, which highlights the consequences of inactivity. Howard explains how he addresses joint pain with his patients, emphasizing the importance of regular physical activity to combat metabolic diseases and chronic inflammation. The conversation covers practical steps to integrate movement into daily life and the challenge of motivating individuals to start and maintain an active lifestyle. The hosts also touch on evolutionary perspectives, the role of gamification, and personal anecdotes about overcoming the inertia of inactivity. Premium subscribers get access to the full episode, plus a complete transcript.

    11 min
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Ratings & Reviews

4.6
out of 5
13 Ratings

About

Simplifying health, fitness, exercise, Zone 2, and longevity, with your hosts Dr. Paul Kedrosky and Howard Luks, MD. Paul Kedrosky is a frequently injured athlete who, when he isn’t rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Public excerpts only. To listen to entire episodes, as well as get show notes and full transcripts, subscribe at simplavida.com.

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