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Simplavida: Simplified Longevity

Latest episodes

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Feb 12, 2025 • 17min

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 ThoughtsPremium subscribers get a full transcript of every episode. 
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Jan 30, 2025 • 20min

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
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Jan 24, 2025 • 22min

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 ThoughtsPremum subscribers get a complete transcript of every episode..
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Jan 9, 2025 • 19min

Misconceptions About Grip Strength and Other Health Proxies

Discover the truth about grip strength and its common misinterpretations as a health proxy. The hosts unravel the complexities of health indicators, emphasizing that metrics like grip strength shouldn't be viewed as sole determinants. They advocate for a holistic approach, stressing that real wellness incorporates diet, exercise, and social ties. Delve into the limits of traditional measures like BMI and the importance of recognizing pre-diabetes as a vital health sign. It's a refreshing take on navigating your health wisely!
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Dec 10, 2024 • 21min

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
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Dec 6, 2024 • 17min

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
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Nov 27, 2024 • 20min

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
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Nov 22, 2024 • 21min

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
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Sep 20, 2024 • 15min

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 Overview00:18 Activity Stats and Insights01:00 Running Distance and Shoe Wear03:11 Training Motivation and Structure04:39 Upcoming Races and Goals05:41 Injury Management08:45 Calories Burned and Weight09:57 Tapering and Final Thoughts
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Sep 19, 2024 • 11min

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 ThoughtsFor the full episode, as well as a complete transcript, upgrade to being a premium member at Simplavida.com.

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