520: 5 Critical Steps to Fitness, Longevity and Healthspan

If you want to stay strong, active, and healthy for decades to come, this episode is for you. We break down 5 critical steps you can take today to improve your fitness, boost your longevity, and extend your healthspan—so you’re not just adding years to your life, but life to your years.

Whether you’re in your 20s or your 70s, it’s never too early—or too late—to invest in your future self.

Episode Chapters:

00:00 - 02:52: Intro

02:53 - 14:24: Pop Culture: Biological Age vs Fitness Age

14:25 - 25:07: Step One: Build and Maintain Skeletal Muscle Mass

25:08 - 41:25: Step Two: Optimize VO2 Max and Zone 2 Capacity

41:26 - 1:01:30: Step Three: Manage Metabolic Health

1:01:31 - 1:06:12: Step Four: Sleep & Circadian Rhythm

1:06:13 - 1:18:45: Step Five: Strategic Fasting for Cell Health

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