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The Live Long podcast is devoted to health optimization and mastering the aging process. Peter Bowes discusses lifestyles and science-based interventions that promote a long healthspan - i.e. the number of years that we enjoy the best of health, delaying chronic diseases for as long as possible. We are pro-aging, not anti. Growing older is a privilege and we approach it with ambitious but realistic expectations. Enjoy every minute.
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Cycling plays multiple roles in our quest to live longer, healthier lives. Both indoor and outdoor riding builds cardiovascular health, strengthens the lower body, and protects joints. In our latest Move for Life episode, Peter Bowes is joined by Ageless Workout fitness experts Nate Wilkins and Shebah Carfagna to explore the pros and some of the cons of getting on your bike. They examine the trade-offs between low-impact spinning and higher-intensity classes and why controlling r...
Let’s go for a walk! In this episode we explore the benefits of a daily activity that most of engage in – if we can - without thinking. It certainly doesn’t require a gym membership or special equipment. Fitness coaches Nate Wilkins and Shebah Carfagna explore evidence that regular walking supports cardiovascular health, cognitive function, mood, and lifespan—without the joint strain of running. In our latest Move For Life conversation, we discuss why technique matters...
Push-ups are a simple, equipment-free exercise and a practical tool to promote everyday health. Sometimes dismissed as old-school, they help us with whole-body strength, stability, and even longevity. In our latest Move for Life conversation with the Ageless Workout’s Shebah Carfagna and Nate Wilkins we dissect form and safety, emphasizing glute and core engagement to protect the lower back, with some shared wisdom for first timers. We also explore wall, counter, and chair variations an...
The deadlift, long seen as a raw test of human strength, has evolved from ancient feats of lifting stones and heavy objects into a cultural symbol of resilience, power, and mastery over one’s own body. Slightly less grand, yet no less important, it is best seen as a foundational movement for longevity and everyday function. The deadlift teaches us to hinge at the hips and strengthen the muscles we need to sit, stand, and lift safely. It builds grip, posture, and core stability—the qualities t...
Lunges are a cornerstone of healthy aging - building lower-body strength, improving balance, and supporting joint health. This episode is the third in our twenty-part series, Move for Life, exploring the intersection of longevity, strength training and movement. Miami-based fitness coaches Shebah Carfagna and Nate Wilkins contrast front, back, and side lunges, explaining how each targets different muscle groups and mimics gait to enhance functional movement. Shebah underscores posture,...
Squats can be hugely beneficial for healthy aging. In this episode, Ageless Workout coaches Shebah Carfagna and Nate Wilkins focus on how squats mirror everyday movements—like standing from a chair or getting out of a car—supporting independence and strength. We discuss safe technique fundamentals, scalable progressions from sit-to-stand to air squats, time under tension, and advanced options like jump squats. In conversation with Peter Bowes, Nate and Shebah emphasize tailoring variati...
Setting aside fleeting trends and unproven “longevity hacks,” Live Long is returning to the fundamentals. In a new 20-part series, Move for Life, the focus is on movement and strength training — the cornerstone of healthy aging. Hosted by Peter Bowes, with Florida-based trainers Shebah Carfagna and Nate Wilkins of The Ageless Workout, these concise, evidence-driven conversations explore proven methods to preserve muscle mass, maintain independence, and reduce frailty in later life. The series...
A new study is challenging one of the most pervasive messages in health and fitness: the belief that 10,000 daily steps are needed to prolong life and prevent disease. Led by Professor Melody Ding at the University of Sydney and published in The Lancet, the study is the largest of its kind, analyzing data from more than 30 studies worldwide. Its findings suggest that significant health benefits may be achieved with as few as 7,000 steps a day—an attainable target for many who find 10,00...
As consumer wearables track everything from our heartbeats to nightly sleep cycles, a new industry has emerged—one focused on making sense of this avalanche of personal health data. In an era when prevention is prized over cure, questions abound: How accurate is the data captured on our wrists and fingers? Can these metrics truly guide us to longer, healthier lives, or are we just generating noise? For Marco Benitez, a biomedical engineer and co-founder of the health data platform Rook,...
Future nutrition should be personalized, with artificial intelligence as a key driver, according to Melissa Snover, founder of Nourished, a UK-based company that makes 3D-printed gummy vitamin and supplement stacks. She believes the current approach to supplementation and health products is outdated and poorly tailored to individual needs. Snover, registered dietitian, joined us to discuss the burgeoning field of precision nutrition. Nourished uses AI-powered algorithms to create custom...
Advanced biomarker testing and a personalized 100-day intervention to adjust biological age are at the heart of a new longevity venture called Hundred. The AI-driven platform uses data from wearable technology together with users’ medical histories to devise individual health plans. Billed as a ‘doctor in your pocket,’ the goal is to extend quality of life to a vibrant 100 years, through tailored insights and guidance. Hundred’s founder, Tyler Smith, is spearheading an effort to r...
While most people regularly check their blood pressure or glucose, few consider routinely assessing their body's ability to move—and yet, this may be just as crucial to long-term health. Andrew Menter, CEO of Physmodo, joined Peter Bowes to explore the software company’s mission to raise the profile of movement as a vital sign of good health. Andrew shares his personal journey from a career in law and finance to entrepreneurship in movement science, motivated in part by his athletic pursuits ...
James Schmachtenberger has had quite a life, and we suspect he is only just getting started. The co-founder of Qualia Life joined us for a wide-ranging conversation about cognitive enhancement, sleep, doomscrolling, zombie cells, joint health and much more. We discuss the interconnections of mind and body, the magic of magnesium, the frontier of senolytics, and how three days in a Mexican clinic led him on an inspiring journey into the world of longevity research. We delve into the scie...
In this episode we explore the concept of a longevity mindset. Nick Engerer is on a mission to redefine human longevity not as a distant goal but as a present-day mindset—an approach that requires a shift in thinking. To help us in this quest, Nick has developed a new digital platform, A Longer Life, which includes a free Longevity Mindset course. In this interview he shares his vision for a future where health optimization is available to everyone. We delve into the nuances of ...
Think of aging as syndrome that can be overcome to live the best life possible. Dr. Michael Aziz, author of The Ageless Revolution, takes this approach to promote longevity and overall well-being, based on the principles of functional medicine. In our conversation, he emphasizes the need for a holistic - whole body - approach to health, and advocates for practical lifestyle changes, including dietary adjustments and intermittent fasting, to promote longevity and overall well-being. The ...
In this episode we explore how the skills needed to live a longer healthier life can be honed through our own failures. Prof. Manu Kapur discusses the concept of 'productive failure' and how learning from our mistakes can lead to deeper understanding and personal growth. He shares his journey from aspiring soccer player to a researcher in learning sciences, discovering the importance of failure as a mechanism for learning. The conversation explores how these principles can be applied to healt...
How can a joyful and holistic approach to food help us to live longer and better? Elizabeth Borelli is a lifestyle coach, nutrition expert and author of Tastes Like La Dolce Vita, where she shares her mission to help us live not only longer but better—enjoying a long healthspan, a life where we stay healthy, active, and mentally sharp well into our later years. Her work weaves together a passion for nutritious, satisfying food and practical wellness strategies inspired by Italy’s famous...
Stem cell therapy is a growing field of medical intervention that is being used to enhance longevity and healthspan. Advancements in research, biotechnology, and regenerative medicine have expanded its potential applications but it also raises both ethical and efficacy concerns. The primary ethical issue comes from the use of human embryos, which some people believe is morally problematic. While many countries regulate or restrict their use, others allow research with oversight. I...
Does longevity science have a branding problem? Dr. Darshan Shah believe it does. In this interview the founder and CEO of Next Health discusses the evolving landscape of health optimization, emphasizing the importance of healthspan over mere lifespan. He shares his personal journey from a traditional medical practice to a focus on functional medicine, highlighting the significance of diet, lifestyle changes, and innovative treatments in enhancing health. Dr Shah also explains the role of Nex...
Dr. Stephanie Estima is on a mission to empower women by unlocking the potential of their biology. For too long seen as “smaller archetypes of men” she says there is now a growing understanding of the “cadences of women” and their distinct health journeys. In this interview we explore the significance of tracking cycles, understanding the different stages in life, including menstrual and perimenopausal phases, the impact of dietary choices, the profound effects of resistance training an...
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