THE NEW SCIENCE OF PHYSICAL HEALTH.

The New Science of Physical Health
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THE NEW SCIENCE OF PHYSICAL HEALTH.

Welcome to THE NEW SCIENCE OF PHYSICAL HEALTH. In 2009 at almost 45 years of age my wife and I were blessed with our only child. Twenty years before he was born his Grandfather (my Father) passed away from a massive and sudden heart attack - he was just 46 years old. I had just completed my degree in health, physical education and sports science. The year that our son was born I began to become obsessed with helping him and his generation drive down their clinical complications from Obesity, Catastrophic Cardiovascular Events, Diabetes and Metabolic Disease. The lessons here do exactly that.

  1. 5 DAYS AGO

    Break the Cycle of Anxiety: A Revolutionary Method to Lift Depression and Strengthen Your Brain”. Explore how this overlooked intervention can rewire your brain and protect against dementia.

    Premium Podcast Access. Click below ⁠⁠⁠https://www.patreon.com/perfecthealth⁠⁠⁠ Learn more: ⁠⁠⁠https://perfecthealthlesson.com/ Episode Description: In this transformative episode of The New Science of Physical Health, we delve into the powerful connection between VO2 Max and mental health. VO2 Max, a key measure of cardiovascular fitness, is not just about athletic performance—it’s a groundbreaking tool for improving brain health, reducing anxiety, lifting depression, and even protecting against dementia. We’ll explore the granular biology behind anxiety, depression, and dementia, and how raising your VO2 Max rewires your brain at the structural and molecular levels. From reducing harmful stress hormones like cortisol to stimulating the production of brain-derived neurotrophic factor (BDNF), VO2 Max emerges as a critical intervention for mental resilience and longevity. Key Segments: VO2 Max reflects how well your heart, lungs, and muscles work together during exercise—but its benefits extend to the brain. Teaser: VO2 Max is more than fitness—it’s the key to rewiring your brain and safeguarding your mental health. INSERT Shane’s personal journey with anxiety and depression. Depression: Structural Impact: Shrinkage of the hippocampus and prefrontal cortex due to chronic stress and low BDNF levels. Molecular Changes: Elevated cortisol disrupts synaptic plasticity and increases inflammation. Summary: Depression reduces the brain’s ability to cope with stress, impairing memory and emotional regulation. Anxiety: Structural Impact: Overactivity in the amygdala and reduced prefrontal cortex thickness exacerbate the fear response. Molecular Changes: Deficient GABA signaling and elevated cortisol disrupt inhibitory control over fear responses. Summary: Chronic anxiety rewires the brain to stay in a heightened state of fear, making emotional regulation difficult. Dementia: Structural Impact: Accumulation of beta-amyloid plaques and tau tangles causes brain cell death and cognitive decline. Molecular Changes: Oxidative stress and reduced blood flow further damage neurons. Summary: Dementia progressively deteriorates brain health, but aerobic fitness slows this process by enhancing oxygen and nutrient delivery. Insight: Dr. Tari’s research highlights how exercise-induced molecules like BDNF, cytokines, and endorphins interact to promote neurogenesis and neuroprotection. Key Hypothesis: Plasma from highly fit individuals may improve cognitive function in Alzheimer’s patients. Analogy: Think of your exercise plasma as a well-orchestrated symphony where each molecule plays a role in brain health. Improves Cerebral Blood Flow: Delivers more oxygen and nutrients to the brain, fueling cellular energy and reducing oxidative stress. Stimulates BDNF Production: BDNF acts as the brain’s gardener, promoting neurogenesis and trimming away damaged connections. Reduces Cortisol Levels: Regular exercise resets the stress response, lowering anxiety and depression symptoms. Enhances Neurotransmitter Function: Aerobic fitness boosts serotonin and dopamine, restoring mood balance. Anxiety: Regulates the HPA axis to reduce overactivation of the stress response. Analogy: The HPA axis is like a fire alarm—exercise helps reset it, so it only activates when necessary. Depression: Increases oxygen delivery and neurotransmitter production while reducing inflammation. Analogy: VO2 Max restores the brain’s postal service, ensuring important mood messages are delivered on time. Dementia: Enhances brain waste clearance systems like the glymphatic system to reduce toxic buildup. Analogy: VO2 Max is like a road maintenance crew, repairing damaged pathways in the brain to keep cognitive traffic flowing.

    38 min

  2. JAN 13

    Your Health, Three Months Ahead: Next-Gen Tech to Maximize Longevity & Healthspan. Skip the guesswork—use our Health Impact Software to cut disease risks and take control of your future health.

    Premium Podcast Access. Click below ⁠⁠https://www.patreon.com/perfecthealth⁠⁠ Learn more: ⁠⁠https://perfecthealthlesson.com/ Episode Description: In this episode of The New Science of Physical Health, we explore a revolutionary approach to health tracking and longevity. You’ll learn how decades of medical research from top institutions have shaped evidence-based strategies to improve healthspan and reduce disease risks. We kick off by addressing a major misconception: Is obesity the key marker for longevity? Dr. Carl Lavie, author of The Obesity Paradox, reveals that cardiorespiratory fitness (CRF) is far more critical than body weight alone. Hear an excerpt from my interview with Dr. Lavie, followed by a deep dive into why your VO2 max score matters more than you think. Later in the episode, we debunk common fitness metrics like steps and calories. While fitness trackers offer plenty of data, most of it lacks real impact on longevity. Instead, we introduce Health Impact Software, which uses clinically validated metrics like VO2 max and Activity Quotient (AQ) points to give actionable insights that can transform your health. Key Segments: Where Does the Evidence Come From? Learn how decades of research form the foundation of longevity strategies. The Obesity Paradox Dr. Carl Lavie explains why fitness, not weight, is key to long-term health. The Illusion of Fitness Metrics Discover why common metrics like steps and calories burned don’t correlate with long-term health outcomes. Real Metrics That Matter Learn why VO2 max is the ultimate predictor of healthspan and how AQ points measure fitness progress. Hazard Ratios and Health Impact Software Understand how raising your VO2 max lowers hazard ratios for heart disease, diabetes, and dementia. Links Mentioned: Access the full Premium episode: [Link in Show Notes] Visit perfecthealthlesson.com for complete lessons and Premium Podcast options. Join Longevity PRIME Longevity PRIME is Shane’s comprehensive program designed to help radically lower clinical risks for chronic diseases while achieving optimal health. Longevity PRIME Inclusions: A year-long, one-to-one personalized coaching program. Monthly strategies to grow your VO2 max into the top 2.5% for your age and gender. Quarterly medical data tracking, including six critical tests. Weekly personalized activity plans based on real-time exercise data. Weekly video/audio calls to answer questions and overcome obstacles. Bi-weekly exclusive web classes covering 12 essential topics, such as: Your New Health Outcomes: How to achieve measurable improvements with AQ points. Hazard Ratios: Understanding how VO2 max lowers disease risk by up to 61%. AQ Points: Why this metric is critical for real-time longevity. VO2 Max: Learn why it’s the number one biometric for healthspan. Subscribe, leave a review, and share this episode with those you care about most. See you in the next episode!

    41 min

  3. JAN 9

    Hot Take: Andrew Huberman Explains How to Live Forever (Or Just Look Like it). The podcaster answers 10 burning questions about the latest trends in health and longevity.

    Premium Podcast Access. Click below ⁠https://www.patreon.com/perfecthealth⁠ Learn more: ⁠https://perfecthealthlesson.com/ Show Notes: The New Science of Physical Health Episode Title: Hot Take: Andrew Huberman Explains How to Live Forever (Or Just Look Like It) In this episode, we delve into the world of health, fitness, and longevity, guided by the insights of Dr. Andrew Huberman, Stanford neuroscientist and host of the wildly popular Huberman Lab podcast. Recently named one of The Hollywood Reporter’s 40 Most Powerful People in Podcasting, Huberman breaks down complex scientific topics into actionable advice—and today, we’re tackling some of his hottest takes on caffeine, nicotine, VO₂ max, and the keys to a long, healthy life. 6 Million Subscribers & Counting: Huberman’s podcast is a beacon for anyone curious about optimizing their health and performance. Approachable Science: From explaining the impact of alcohol on your brain to teaching you how to sleep better, Huberman combines scientific rigor with practical, everyday relevance. Huberman answers 10 big questions about staying youthful, boosting energy, and living longer. Here’s a sneak peek at the key topics we unpack: 2.1. Caffeine: Friend or Foe? What Huberman Says: A modest caffeine intake can enhance focus and energy without jittery side effects—but it’s not a health panacea. Our Hot Take: While caffeine can provide a quick boost, it pales in comparison to the profound benefits of aerobic fitness and VO₂ max improvement. 2.2. The Nicotine Debate: Brain Boost or Bad Idea? What Huberman Says: Non-carcinogenic nicotine (via gum or mints) can improve memory and energy—but it’s not without risks. Our Hot Take: The potential cognitive perks of nicotine don’t outweigh the long-term risks to cardiovascular health and its addictive nature. What’s VO₂ Max? A measure of how efficiently your body uses oxygen during exercise. Huberman’s Insight: Improving VO₂ max through regular high-intensity exercise can reduce mortality risk by up to 400%—far more impactful than dietary tweaks or supplements. Key Takeaways: Start small with consistent aerobic workouts (e.g., brisk walking, cycling, swimming). Incorporate high-intensity intervals to challenge your cardiovascular system. Track progress with wearables or fitness apps to stay motivated. “Improving VO₂ max doesn’t just extend your life—it transforms how you live.” “Caffeine and nicotine are quick fixes, but cardiorespiratory fitness is the ultimate energy upgrade.” Swap caffeine dependency for consistent aerobic exercise. Focus on long-term health levers like VO₂ max rather than short-term stimulants. Check out Andrew Huberman’s Huberman Lab podcast for more science-backed tips. Andrew Huberman’s Huberman Lab Podcast: [Link] Key Episode: “What Alcohol Does to Your Body, Brain & Health” Tools for Tracking VO₂ Max: Garmin, Fitbit, Apple Watch Episode Overview:Segment Breakdown:1. Andrew Huberman’s Rise to Podcast Power2. Burning Questions in Health & Longevity3. Why VO₂ Max Is the Real Longevity Hack4. Practical Tips to Build VO₂ MaxKey Quotes from the Episode:Action Steps for Listeners:Resources Mentioned:

    37 min

  4. JAN 7

    Hot Take Episode: 2 Key Heart Tests You're Probably Not Getting Dr. Peter Attia explains why these tests are so important.

    Premium Podcast Access. Click below ⁠https://www.patreon.com/perfecthealth⁠ Learn more: ⁠https://perfecthealthlesson.com/⁠ Episode Summary: In today’s Hot Take episode of The New Science of Physical Health, host Shane Stubbs examines the often-overlooked ApoB and Lp(a) blood tests, as explained by Dr. Peter Attia, a leading expert in preventive medicine and longevity. Shane breaks down why these tests are far more accurate indicators of cardiovascular risk than traditional cholesterol tests, helping listeners understand whether they should ask their doctor for these tests. What is ApoB? A protein that wraps around harmful lipoproteins like LDL and VLDL, contributing to plaque buildup in arteries. Why ApoB Matters: More ApoB particles mean a higher risk of heart disease, as they are better predictors of atherosclerosis than LDL cholesterol alone. Ideal ApoB Level: 30 to 40 mg/dL; levels above 60 mg/dL significantly increase risk. How to Lower ApoB: Cost: The test is affordable, typically costing $15 to $20. What is Lp(a)? A genetically determined lipoprotein particle associated with premature heart disease. Why Lp(a) Matters: Elevated Lp(a) levels significantly increase heart disease risk, particularly in those with a family history of early heart attacks. Ideal Lp(a) Level: Less than 30 mg/dL (or less than 75 nmol/L). Management of High Lp(a): Testing Frequency: Since Lp(a) is genetically determined, you typically only need to test once. Traditional cholesterol tests might not give the full picture of your heart health. ApoB and Lp(a) provide deeper insights into cardiovascular risk and are worth discussing with your doctor. Proactively monitoring these markers could be key to preventing heart disease and improving longevity. Key Topics Covered:1. The ApoB Test – A Critical Predictor of Cardiovascular Risk2. The Lp(a) Test – A Hereditary Risk Factor for Premature Heart DiseaseFinal Takeaway:

    27 min

  5. JAN 7

    Accelerate Fat Loss with Hypoxia Exercise; The Oxygen Deficit Advantage: Unveiling the Medical Magic of Hypoxic Movement.

    Premium Podcast Access. Click below ⁠https://www.patreon.com/perfecthealth⁠ Learn more: ⁠https://perfecthealthlesson.com/ Episode Summary: In this episode of The New Science of Physical Health, host Shane Stubbs dives deep into the science of fat loss, VO₂ max, and hypoxic exercise. Discover how shedding excess fat impacts not only aesthetics but also overall well-being by boosting energy, reducing chronic disease risk, and improving physical performance. Shane also explains the critical role of mitochondria in fat metabolism and shares actionable strategies for tracking key health metrics that can enhance your heart health and longevity. Why Fat Loss Matters Fat loss isn’t just about looking better—it’s about feeling better, improving energy levels, reducing joint pain, and lowering the risk of chronic diseases. Shane explains the molecular process of fat loss, focusing on how triglycerides are broken down and used for energy in the mitochondria. The Science of Fat Loss Hormone-sensitive lipase (HSL) triggers the breakdown of triglycerides into glycerol and fatty acids. These fatty acids undergo beta-oxidation in the mitochondria, producing ATP, water, and carbon dioxide. The importance of creating a caloric deficit and how it facilitates fat loss is discussed in detail. Raising Your VO₂ Max VO₂ max is a critical fitness metric, indicating how much oxygen your body can utilize during intense exercise. Shane shares strategies to improve your VO₂ max through interval training and aerobic exercises, emphasizing the importance of consistency. Learn why individuals with high VO₂ max levels tend to live longer and have healthier cardiovascular systems. Tracking Blood Biomarkers Shane highlights six key blood biomarkers you should monitor, including: Proactively tracking these markers helps detect early signs of heart disease and diabetes, allowing for timely intervention. Coronary Calcium Score Testing By age 40, Shane recommends getting a Coronary Calcium Score test—a non-invasive scan that measures plaque buildup in your coronary arteries. Early detection can lead to life-saving interventions, and Shane explains why this test is a must for proactive heart health. Addressing Insulin Resistance and Weight Challenges Shane discusses the link between insulin resistance, metabolic syndrome, and weight gain. He encourages listeners to explore pharmacological options such as GLP-1 agonists in consultation with a healthcare professional for managing excess weight and improving metabolic health. The Power of Lifelong Learning Staying informed is key to long-term health. Shane advises seeking evidence-based information from reputable sources and staying curious about new developments in health science. Hypoxic Exercise – The Oxygen Deficit Advantage Shane explains the concept of hypoxic training, which involves exercising in a low-oxygen environment to trigger unique physiological adaptations. Benefits include increased red blood cell production, enhanced mitochondrial efficiency, improved cardiovascular health, and greater fat oxidation. Learn about the science of hypoxia-induced metabolic adaptations and how they can boost fat loss and fitness If you enjoyed this episode and want to unlock more exclusive content, visit our Patreon link in the show notes or head to PerfectHealthLesson.com. Your support helps us continue to deliver cutting-edge health education and personalized guidance to help you achieve your best physical health! Don’t forget to subscribe, leave a review, and share this episode with someone who’s ready to take control of their health.

    2h 9m

  6. 12/29/2024

    The Science of Staying Alive: From High Risk for a heart attack To High Health Status at 58 years old (Part # 2)

    Premium Podcast Access. Click below https://www.patreon.com/perfecthealth Learn more: https://perfecthealthlesson.com/ In this long form episode of The New Science of Physical Health, host Shane Stubbs deep dives into "The Science of Staying Alive," where he and others will delve into transformative strategies for achieving optimal health and longevity. In this deeply personal episode, host Shane shares his ambitious journey from facing a high risk of a heart attack to striving for peak health status at 58 years old. After a routine scan revealed a startling Coronary Artery Calcium (CAC) score of 803, placing him at significant risk for a cardiac event, Shane refused to succumb to fear. Instead, he embarked on a comprehensive plan to reclaim his health. His goal? To elevate his VO2 Max Score from 47 ml/kg/min to an impressive 55 ml/kg/min by his 59th birthday. Tune in as Shane outlines the science-backed strategies he's employing: Aggressive LDL Cholesterol Reduction: Utilizing medications and lifestyle changes to lower LDL levels. Ketogenic Diet and Improved Insulin Sensitivity: Adopting a low-carb diet and using metformin to enhance metabolic health. Maximizing VO2 Max through Targeted Exercise: Engaging in high-intensity workouts, including innovative methods like Airlocker Training. Weight Loss and Blood Pressure Control: Aiming to reduce his weight significantly while maintaining optimal blood pressure readings.

    43 min

  7. 12/04/2024

    The Science of Staying Alive: From High Risk for a heart attack To High Health Status at 58 years old (Part # 1)

    Visit here for our Premium Podcast Service ⁠⁠https://www.perfecthealthlesson.com/pod⁠⁠ In this long form episode of The New Science of Physical Health, host Shane Stubbs deep dives into "The Science of Staying Alive," where he and others will delve into transformative strategies for achieving optimal health and longevity. In this deeply personal episode, host Shane shares his ambitious journey from facing a high risk of a heart attack to striving for peak health status at 58 years old. After a routine scan revealed a startling Coronary Artery Calcium (CAC) score of 803, placing him at significant risk for a cardiac event, Shane refused to succumb to fear. Instead, he embarked on a comprehensive plan to reclaim his health. His goal? To elevate his VO2 Max Score from 47 ml/kg/min to an impressive 55 ml/kg/min by his 59th birthday. Tune in as Shane outlines the science-backed strategies he's employing: Aggressive LDL Cholesterol Reduction: Utilizing medications and lifestyle changes to lower LDL levels. Ketogenic Diet and Improved Insulin Sensitivity: Adopting a low-carb diet and using metformin to enhance metabolic health. Maximizing VO2 Max through Targeted Exercise: Engaging in high-intensity workouts, including innovative methods like Airlocker Training. Weight Loss and Blood Pressure Control: Aiming to reduce his weight significantly while maintaining optimal blood pressure readings. This episode also features insights from leading experts: Professor Ulrik Wisløff discusses the critical importance of VO2 Max and how it predicts cardiovascular health and longevity. Dr. Alta Schutte delves into the significance of blood pressure control in vascular health. Dr. Atefe Tari explores molecular markers of longevity found in individuals with high VO2 Max levels. Join Shane on this inspiring journey as he demonstrates that it's never too late to take control of your health. Discover how improving your VO2 Max Score can reduce the risks of what he calls "The Big Four": Excess Weight Catastrophic Cardiovascular Events High Blood Sugar Metabolic Syndrome Whether you're looking to make significant health improvements or simply want to understand the science behind longevity, this episode offers valuable insights and practical strategies. Remember, if a 58-year-old PE teacher can transform his health destiny, so can you! Listen now to learn how proactive steps and informed choices can lead to a healthier, more vibrant life.

    2h 17m

  8. 11/18/2024

    Perfect Health Lesson Audiobook. Section # 3 A - Hazard Ratios: The Hidden Metric Transforming Longevity

    Premium Podcast Access. Click below ⁠https://www.patreon.com/perfecthealth⁠ Learn more: ⁠https://perfecthealthlesson.com/⁠ In this episode of The New Science of Physical Health, host Shane Stubbs uncovers one of the most overlooked but powerful concepts in health science: Hazard Ratios. This statistical tool sheds light on how specific health behaviors, conditions, or interventions influence your risk of sickness, disease, and premature death. Key Discussion Points: What Are Hazard Ratios? Shane breaks down the concept in simple terms, explaining how they quantify health risks and benefits. Why Hazard Ratios Matter: Learn why understanding this metric is essential for making informed health decisions. VO₂ Max and Hazard Ratios: Discover why VO₂ Max carries the highest benefit with a hazard ratio of 5.0, significantly reducing mortality risk by 400%. Comparing Risk Factors: Shane discusses other hazard ratios, like smoking and high blood pressure, and how they pale in comparison to VO₂ Max. Actionable Insights: Practical advice on using hazard ratios to prioritize interventions that dramatically improve your healthspan and lifespan. This episode provides a groundbreaking perspective on health risk management and empowers listeners to make choices based on proven science. Tune in to learn how understanding hazard ratios can revolutionize your approach to health and longevity.

    23 min
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2 Ratings

About

Welcome to THE NEW SCIENCE OF PHYSICAL HEALTH. In 2009 at almost 45 years of age my wife and I were blessed with our only child. Twenty years before he was born his Grandfather (my Father) passed away from a massive and sudden heart attack - he was just 46 years old. I had just completed my degree in health, physical education and sports science. The year that our son was born I began to become obsessed with helping him and his generation drive down their clinical complications from Obesity, Catastrophic Cardiovascular Events, Diabetes and Metabolic Disease. The lessons here do exactly that.

Information

  • Creator
    The New Science of Physical Health
  • Years Active
    2020 - 2025
  • Episodes
    419
  • Rating
    Clean
  • Copyright
    © The New Science of Physical Health
  • Show Website
    THE NEW SCIENCE OF PHYSICAL HEALTH.

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