Simplavida: Simplified Longevity

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

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 Overview 00:59 Key Findings of the Study 02:15 Metabolic Health and Mitochondrial Function 03:59 Striking Differences Between Active and Sedentary Individuals 05:02 Implications for Everyday Health 05:53 The Role of Physical Activity 06:45 Lactate and Metabolic Fitness 09:07 Clinical Observations and Testing 15:21 The Insidious Nature of Being Unhealthy 18:53 Conclusion and Final Thoughts For the full episode, as well as a complete transcript, upgrade to being a premium member at Simplavida.com.

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 Patients 01:16 Skepticism and Concerns About the Trend 02:50 Technological Advancements and Their Limitations 04:04 Risks and Long-Term Implications of Early Joint Replacements 05:58 Patient Expectations and Doctor Responsibilities 10:27 Economic and Practical Challenges in Joint Replacements 19:01 Conclusion and Final Thoughts Premium subscribers get the full episode and a complete transcript.

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 Experience 02:38 Struggles and Setbacks in Recovery 04:10 Pushing Through: The Turning Point 05:49 Back on Track: Training and Racing Again 07:07 Race Day: Challenges and Triumphs 08:04 Recovery and Future Plans ... Premium subscribers get the full episode, plus a complete transcript. .

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.

In this abridged episode, Paul and Howard discuss the widespread panic arising from a minor market downturn and the mass attempts to sell investments, resulting in crashes for services like Vanguard and Schwab. They explore the human tendency to overreact, seek out explanations, and fail to trust in their preparation and processes. The conversation covers the parallels between financial markets, fitness routines, and the importance of patience, while highlighting the pitfalls of reactionary behavior and hedging bets. They also touch on the broader problem of loss aversion and the psychological need to feel part of significant events or movements. 00:00 Introduction and Unexpected Tweet 00:39 Market Panic and Human Behavior 02:34 The Importance of Preparation 04:08 Financial Lessons and Long-Term Thinking 08:03 Trusting the Process 11:02 Hedging Bets and Human Instincts 14:54 The Search for Explanations 17:09 Final Thoughts Premium subscribers get access to the complete episode, as well as a full transcript.

Paul and Howard talk about the tendency of the healthcare system to overdiagnose and overprescribe treatments for non-severe conditions. Howard shares insights on common age-related changes in the body that are often mistaken for serious issues, most of which will never require surgery. They talk about the critical role of patient education in managing expectations and reducing unnecessary interventions. And ... second opinions, second opinions, second opinions. Just do it. 00:00 Introduction 00:25 Understanding Patient Concerns and Pain 01:43 Healthcare as a Business 03:18 The Importance of Activity and Exercise 08:17 Age-Appropriate Conditions and Overdiagnosis 16:23 Patient Psychology and Decision Making As a free subscriber, you have access to the first ten minutes of the episode. Premium subscribers get the full episode and a complete transcript.

Debunking Gym Myths: Muscle Building and Aging Explained In this episode, Paul and Howard discuss common misconceptions about resistance training and gym anxiety, emphasizing the importance of just getting started despite fears of doing exercises perfectly. They highlight the process of muscle synthesis as we age, the minimal risk of injury if weights are managed properly, and the fallacies around the fragility of shoulders. The hosts review a scientific paper on skeletal muscle dysfunction and aging, discuss the role of protein, the potential but cautious use of biotherapeutics like rapamycin, and underline the various benefits of maintaining muscle mass for overall health and longevity. 00:00 Introduction and Gear Review Follow-Up 00:45 Discussing Skeletal Muscle Dysfunction with Age 01:19 Gym Anxiety and Resistance Training 02:26 Proper Form vs. Just Doing It 04:58 Shoulder Fragility Myths 09:38 Protein Intake and Muscle Synthesis 16:13 Biotherapeutics and Muscle Maintenance 21:00 Conclusion: Keep Moving and Lifting Here is the paper we discuss. Premium subscribers get access to the complete episode, as well as a full transcript.

In this episode, Paul and Howard discuss their favorite running gear, covering everything from shorts and shirts to shoes and hydration packs. They share personal preferences, discuss the pros and cons of different products, and touch on the use of running watches, headphones, and hydration strategies, providing a comprehensive look at what works for them. 00:00 Introduction 00:44 Favorite Running Shorts 03:28 Running Shirts Preferences 06:20 Socks and Their Importance 09:34 Diving into Running Shoes 12:46 Debate on ... The products discussed: Shorts Path shortsShirts Brooks running shirtsSalomon SS Aero trail running shirtOn lightweight shirtsSocks Smartwool socksShoes Altra Lone PeakBrooks GhostAsics NovablastsWatches Polar watchGarmin FenixHeadphones Apple AirPodsOpen Run ShokzGlasses Scott glassesRoka glassesHydration Salomon Hydration packPortable hand-held bottlesPremium subscribers get the full episode, as well as a complete transcript.

In this preview episode—the full episode is for premium subscribers only—Paul and Howard discuss the current heatwave affecting the West Coast of the United States. They share their own experiences with extreme temperatures. They talk about the dangers of heat exhaustion and heat stroke, emphasizing the importance of understanding physiological responses to heat. They reference Jeff Goodell's book, 'The Heat Will Kill You First,' and provide practical advice on how to stay safe during extreme heat. The hosts offer tips for runners and cyclists to recognize early signs of heat distress and discuss the importance of hydration, cooling strategies, and protective clothing. They also explore the physiological and environmental challenges posed by elevated temperatures and highlight the crucial need for awareness and preparation in the face of rising global temperatures. 00:00 Exercise and Heat 00:44 The Dangers of Heat 01:28 Physiological Effects of Heat on the Human Body 04:21 Heat Acclimation and Misconceptions 06:34 Real-Life Incidents and Lessons Learned 11:00 Recognizing and Responding to Heat Distress Premium subscribers also get access to a full transcript.

Paul and Howard discuss the implications of maintaining fitness and health over time. They talk about Howard's recent tweet about how poor health often results from small health issues rather than a single significant event. They also explore the compounding effects of minor illnesses and injuries and how a sedentary lifestyle accelerates health decline. The episode emphasizes the importance of maintaining an active lifestyle to buffer against the inevitable small health hits over time. 00:00 Introduction 01:10 The Impact of a Sedentary Lifestyle 03:28 Health Decline and Small Injuries 05:25 Building a Buffer by Staying Active 09:15 It's the Small Things That Get You ... For the full episode, plus a complete transcript, become a premium subscriber. There are other benefits too, like a sports and nutrition-trained AI model, and more.

In this free preview, Paul and Howard start with Howard's recent viral tweet about ACL surgery and the discussions it sparked. They get into knee anatomy, focusing on the function and importance of the ACL. They discuss the prevalence of ACL injuries, the debates surrounding the necessity of ACL reconstruction, and why some patients may not need surgery at all. The conversation highlights the differences in medical practices between countries, the role of physical therapy, and the emerging Cross Brace Protocol that allows ACLs to heal without surgery. Howard shares insights from his career as a knee and shoulder surgeon, emphasizing the need for a patient-specific approach rather than routine surgeries. The episode is a deep dive into the complexities and controversies of ACL injuries and treatments. 00:00 Introduction to ACL and Knee Anatomy 01:56 The Complexity of ACL Reconstruction 04:09 Controversies in ACL Treatment 05:02 Physiological and Anatomical Insights 10:16 Personal Anecdotes and Real-Life Examples 12:25 Surgical Decisions and Systemic Issues 20:12 Summary and Final Thoughts Premium subscribers get the complete episode, a full transcript, and many other benefits.

In this free episode, Paul and Howard discuss the importance of movement. They highlight the dangers of a sedentary lifestyle, some of which come from surprising sources, like increased home-based working. They discuss the psychological and societal factors that discourage people from moving, such as reliance on elevators and modern convenience tools. The hosts emphasize the significance of incorporating regular movement into daily routines, suggesting practical strategies like scheduling walks and making mundane tasks require more physical effort. They also touch on the fitness tracking culture and the pressures from platforms like Strava and how it can work against fitness. The episode wraps up with ideas on developing consistent movement habits to counteract the widespread tendency towards inactivity. 00:00 Introduction: The Importance of Movement 00:12 Fixation on Distance and Pace 01:05 Misunderstanding Movement 02:41 The Influence of Social Media and Strava 05:04 Work from Home and Sedentary Lifestyles 09:56 Encouraging Movement in Daily Life ... Premium subscribers get the full episode, as well as a complete transcript, and other member benefits.

In this free preview, Paul and Howard discuss common misconceptions surrounding exercise and bodily mechanics, particularly targeting myths related to knee injuries, the need for perfect movements, and the best exercise routines. They emphasize that staying active is more beneficial than being overly concerned with the 'right' form or specific exercises. The conversation also touches on the misleading information often circulated by the media about the 'perfect' exercise and the effectiveness of supplements. The hosts advocate for a balanced, less complicated approach to fitness and health, stressing regular movement and dispelling fears instilled by popular myths. Paul also makes fun of Howard for showing up in GQ. 00:00 Introduction and GQ Mention 00:20 Debunking Knee Injury Myths 01:49 Mechanistic View of the Human Body 03:11 The Importance of Physical Activity 05:38 Misconceptions About Exercise 10:34 The Role of Supplements .... Premium subscribers get the full episode, as well as a complete transcript.

Why does the first mile almost always suck? Whether you're biking, running, cross-country skiing, or almost anything else while trying to build fitness, the first bit almost always feels terrible. In this free preview episode, Paul and Howard discuss the challenges of starting physical activities such as running and weightlifting. They share motivational insights about sticking through the initial discomfort and the physiological necessity of a proper warm-up. The conversation covers the origin and impact of motivational posters in Howard's offices, dealing with joint pain, and how to build better fitness habits. They also touch on the role of mental resilience in overcoming the instinct to quit early on and the broader implications for maintaining an active lifestyle. 00:00 Howard's Office Decor 01:02 The First Mile Struggle 03:15 Physiological Insights on Warmups 08:07 The Power of Habit and Mental Resilience ....

We train for life, we try to keep it simple, and we avoid doing silly things, but sometimes we still get injured. In this episode Paul and Howard talk about Howard's recent calf injury, how it happened, whether it means his training isn't work, and what he's going to do about it. Topics discussed: This full episode is for all subscribers. We do this intermittently to give non-premium listeners a chance to discover what they're missing. Here is a link to the full transcript, ordinarily only available to premium subscribers.

In this free, abridged episode, Paul and Howard discuss how health gains and reduced all-cause mortality require cardio and strength training. But some people hate one of those two, some people hate the other, and most people hate 'em both. People dislike strength training for many reasons, including that they think it takes too long, involves gyms, and is generally just boring as heck. We can't change that, and we're nervous about people who try to turn resistance training into a carnival, but we do think it can be made much simpler, with less time, less gear, and most of the same results. We talk about it in today's episode. Topics: A full episode transcript is also available to all Premium subscribers.

The relationship between V02max—your maximum rate of oxygen consumption during physical exertion, adjusted for your weight—and almost all aspects of health, fitness, and longevity are now well understood. It is, in a word, crucial. And we are reasonably good at prescribing exercise "doses" targeting improving your own measure, But what is well understood is how it can all get muddled by outside factors, like air quality. We dive into it all in this episode, trying to help you understand this important (and simple) measure that sometimes goes all ... weird. This is an abridged episode for free subscribers. The full episode, and a complete transcript, are available for Premium members. You can find out more at simplavida.com.

In this abridged episode, Paul and Howard discuss the last twelve months in simplifying their fitness. Topics include: Premium subscribers get the full episode, plus a complete transcript. More information is available at simplavida.com.

This is a free public preview of our latest podcast episode, about how to "consume" medical research. We want you to be skeptical, but not cynical, and able to tell when some new medical research matters vs. it just being preliminary, or even noise. The full version of this episode, available to premium subscribers, contains a complete transcript.