Simplavida: Simplified Longevity

Paul Kedrosky and Howard Luks
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  • SAÚDE E FITNESS
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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. 28/02/2025

    Aging and the Limits of Human Performance

    This is the audio-only version of a video podcast we did with Lorcan Daily, who continues to do terrific work on aging and the limits of human performance, studying world champion indoor rowers. OverviewPaul and Lorcan look at the profiles and physiological characteristics of male indoor rowing world champions aged 50, 60, and 70+. Topics include muscle efficiency, VO2 peak, and the importance of a well-rounded training routine that includes resistance training, Lorcan explains how these dedicated athletes continue to achieve remarkable performances as they age. The episode also covers the significance of maintaining nutrition, avoiding injuries, and staying motivated through competition, providing actionable insights for both elite athletes and fitness enthusiasts. 00:00 Introduction and Background00:07 Research Context and Initial Connections01:57 Study Protocol and Research Questions02:52 Physiological Testing and Metrics04:09 Comparative Analysis and Findings05:47 Insights on Aging and Performance07:19 Training and Injury Prevention22:42 Nutritional Strategies and Weight Management27:41 Practical Takeaways and Recommendations29:47 Conclusion and Final Thoughts

    30min

  2. 12/02/2025

    So, You're Pre-Diabetic. Now What?

    Howard and Paul discuss the  implications of a pre-diabetic diagnosis and share practical advice on how to address it. They explain how pre-diabetes is often misunderstood and outline the metabolic changes that lead to elevated blood glucose and hemoglobin A1C levels. The conversation highlights the importance of recognizing the gradual buildup of insulin resistance over many years and its wide-ranging health impacts, including increased risks of heart disease, kidney failure, and chronic inflammation. They emphasize the role of lifestyle changes—such as adjusting diet, increasing exercise, and possibly incorporating medications—in managing blood sugar levels and improving overall metabolic health. They also underscore the significance of dietary fiber as a simple yet effective measure to control blood glucose. tTrough deliberate lifestyle adjustments, pre-diabetes can often be managed effectively without always requiring pharmaceutical interventions. 00:00 Introduction to Pre-Diabetes00:24 Understanding Pre-Diabetes Diagnosis01:29 The Consequences of Insulin Resistance04:58 Inflammation and Metabolic Health08:38 Personal Stories and Genetic Factors00:28 Practical Steps to Manage Pre-Diabetes12:49 The Role of Dietary Fiber16:01 Conclusion and Final Thoughts Premium subscribers get a full transcript of every episode.

    17min

  3. 30/01/2025

    Air Quality and Longevity: Air(ea) Under the Curve

    Paul and Howard revisit the important topic of air quality, prompted by recent fires in Los Angeles. They share their personal experiences and strategies for maintaining good air quality in their homes, such as using HEPA filters and air quality monitors. They discuss the health risks associated with poor air quality, including its links to chronic diseases, inflammation, and reduced VO2 max in athletes.  They emphasize the importance of minimizing lifetime exposure to harmful pollutants. The conversation underscores the significance of being proactive about air quality, both indoors and outdoors, and the need to rely on data rather than intuition. 00:00 Introduction and Topic Overview00:31 Personal Air Quality Measures01:10 Indoor vs Outdoor Air Quality02:58 Health Impacts of Air Quality05:25 Real-Life Air Quality Experiences09:43 Managing Air Quality Exposure18:45 Conclusion and Final Thoughts

    20min

  4. 24/01/2025

    Happy F***ing Fitness New Year

    This episode was scheduled for earlier this month, but got lost in the editing shuffle. Better late than never! Paul and Howard discuss the unrealistic expectations often portrayed on social media regarding fitness achievements, especially around New Year's resolutions. They emphasize the importance of setting practical and attainable goals, sharing personal experiences of their own 2024 fitness journeys. They remind that moderate exercise is the key and stress that overextending oneself can lead to injury. They discuss plans for improving their fitness routines in the upcoming year, focusing on sustainable habits and mindful training. 00:00 Introduction and New Year Reflections00:39 Analyzing Last Year's Activity Data01:30 Social Media Reactions and Expectations02:37 WHO Exercise Recommendations03:34 Balancing Exercise with Daily Life04:39 Setting Realistic Fitness Goals11:25 Strength Training and Personal Growth12:53 Looking Ahead to the New Year16:14 Avoiding Injuries and Smart Training21:19 Concluding Thoughts Premum subscribers get a complete transcript of every episode..

    22min

  5. 09/01/2025

    Misconceptions About Grip Strength and Other Health Proxies

    Paul and Howard discuss the common misconceptions surrounding proxies for overall health, using grip strength as a ... proxy! They talk about how people often confuse proxies like grip strength, getting up from a chair, or VO2 max with direct indicators of health. These measures should only be used to gauge potential health issues such as sarcopenia or cardiovascular health but not as sole targets for improvement. They emphasize the importance of holistic health practices, refuting the idea that focusing on one metric can lead to overall better health. 00:00 Introduction: The Proxy for Overall Health00:10 The Grip Strength Story01:39 Understanding Proxies for Health03:08 Common Misconceptions and Examples05:18 The Importance of a Holistic Approach15:00 The VO2 Max Obsession17:30 Conclusion: Using Proxies Wisely

    19min

  6. 10/12/2024

    We Didn't Evolve to Exercise, But We've Engineered Movement Out of Lives

    Paul and Howard discuss how the amount and vigor of physical movement are more significant predictors of longevity than age, based on a recent piece on movement in Outside, as well as a new study on why exercise fails as medicine. They critique the modern trend of engineering movement out of daily life, making it harder for people to stay active. Highlighting historical studies and modern examples, they advocate for simple, natural forms of movement over complicated or expensive solutions. The conversation touches on societal barriers to movement and offers practical advice on incorporating more physical activity into everyday life. 00:00 Introduction: The Importance of Movement00:33 Surprising Insights on Movement and Longevity01:19 The Simplicity of Movement vs. Complex Solutions01:57 Historical Evidence of Movement Benefits03:11 Modern Challenges to Natural Movement03:54 The Social and Environmental Barriers09:00 Reengineering Movement into Daily Life13:08 Practical Advice for Incorporating Movement20:16 Conclusion: Framing Movement for Longevity

    21min

  7. 06/12/2024

    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

    17min

  8. 27/11/2024

    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

    20min
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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.

Informações

  • Criado por
    Paul Kedrosky and Howard Luks
  • Anos de atividade
    2023 - 2025
  • Episódios
    56
  • Classificação
    Livre
  • Copyright
    © (c) simplavida.com
  • Site do podcast
    Simplavida: Simplified Longevity