Simplavida: Simplified Longevity

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.

This episode (abridged from the full, premium version) discusses the widespread fear of health-related issues, particularly around medication, vaccines, and exercise, and its impact on physical activity levels. The hosts challenge these fears, emphasizing the importance of movement for maintaining health and debunking myths that exercise leads to joint problems. They also critique the overreliance on health-tracking devices, suggesting it contributes to unnecessary anxiety. The conversation underscores the need for a better understanding of risk and the body's capacity for adaptation, arguing against the normalization of a sedentary lifestyle and highlighting the benefits of staying active for overall health and longevity. You can subscribe to the premium version at simplavida.com.

In this free preview of a premium episode, Paul and Howard discuss the paralysis caused by health & fitness information overload. Having too many options can leave people feeling overwhelmed, leading them to either disengage completely or obsess over minute details to the detriment of their overall health. Paul and Howard talk about how to return to basics, advocating for simple, foundational activities like walking and lifting everyday objects over complex routines and excessive supplementation. Paul & Howard critique societal pressures, influencers,and misconceptions that deter physical activity, emphasizing the importance of building a physical activity base gradually to prevent injuries and ensure long-term health. The bottom line: Stop pursuing perfection and avoid anyone overcomplicating health advice. For the full episode, subscribe at simplavida.com.

Cholesterol, Residual Risk, and the Statin "Conspiracy" In this free preview, Paul and Howard talk about cholesterol management, its complexity, and the changing guidelines over the years. They explore both the negatives and positives of cholesterol, its part in cardiovascular disease, the impact of lifestyle factors, and the role of medications like statins. They also emphasize the importance of a tailored, individualistic approach towards its management based on unique risk profiles. Further, they cover how misinformation and misunderstanding about cholesterol can sometimes lead to inappropriate testing or treatment decisions. The conversation is driven by their shared belief in the critical role of cholesterol in human health and in the importance of a nuanced, informed discussion around the subject. 00:00 Introduction to Cholesterol 02:06 Understanding Cholesterol and its Importance 02:34 The Role of Cholesterol in the Body 03:16 The Dangers of Excess Cholesterol 05:37 The Process of Plaque Formation 08:02 The Impact of Lifestyle and Genetics on Cholesterol Levels 08:30 Debunking Cholesterol Myths This is a free public preview. For the full episode, you can subscribe at simplavida.com.

The Role of Lifelong Exercise in Aging: A Conversation with Scott Trappe (Free preview) In this free preview of a longer premium discussion, Scott Trappe, a professor at the Human Performance Laboratory at Ball State University, explains the impact of exercise on improving the quality of life, particularly for the aging population. Scott highlights the research conducted at the laboratory including muscle biopsy studies and comparisons between lifelong athletes and non-exercisers across different ages. He shows that continuous and consistent exercise can better preserve VO2 max, lung function, and muscular capabilities. Furthermore, Scott shares empirical evidence showing that even individuals who begin exercising later in life can reap significant benefits. 00:00 Introduction and Importance of Exercise 00:20 Introduction to the Human Performance Laboratory 00:53 The Aging Runners Study 01:52 The Octogenarian Athlete Study 02:16 Understanding Muscle Fiber Types 04:40 The Impact of Lifelong Exercise 05:17 The Importance of VO2 Max in Aging 07:02 The Role of Exercise in Aging 08:05 The Benefits of Exercise Regardless of Athletic Ability 09:56 The Impact of Structured Exercise Programs 10:02 Understanding Exercise Non-Responders 10:40 The Molecular Transducers of Physical Activity Study There is lots more in the full episode. You can subscribe at simplavida.com.

In this abridged "newsletter-to-podcast" episode, free subscribers can listen to an excerpt from our new post about the "physical activity paradox". The paradox describes how and why work and leisure exercise affect the body so differently, often in opposite ways. We are learning a great deal about this paradox, and the more we learn the more troubling it becomes, especially in a world where work and work-related activity are so central. Premium subscribers get additional papers and show notes, as well as well as access to the entire archives. You can upgrade at Simplavida.com.

In this latest episode, Paul talks to Dr. Lorcan Daly, a sports physiology researcher and the co-author of a recent paper about a 92-year-old, four-time world champion indoor rower. While there are a few surprises, which I won't spoil here, the main topics include: Here is a link to the paper in a recent issue of the Journal of Applied Physiology: Physiological Characteristics of a 92-Year-Old 4-time World Champion Indoor Rower This is an abridged version of the full episode. For the entire episode, as well as show notes and a transcript, you can subscribe at simplavida.com

Zone 2 Training: The Mechanics The most frequent questions we get about low-intensity training aren't generally about the benefits. They are about the mechanics, i.e., the gear and the protocols. People want to know: What gear do I need, what workouts should I do, and how do I combine gear and workouts to do this? In this episode, we go into all of that in detail—in a simple way. You don't need to think so hard: Just get on with things. Get your heart rate up regularly, at least to the point where you can't speak in pages, and the benefits will come. But it doesn't need to stop there, and we provide detailed notes about to take it a lot further and get maximum benefit, simply. Note: This is an abridged text-to-podcast episode using the latest AI technologies, and based on our latest report. For the full episode, or to read this or or any other report, subscribe at simplavida.com.

Paul and Howard talk running, knees, and osteoarthritis. Topics: Bios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard discuss how medicine is changing, and how some common procedures and ideas that were once accepted practice are being abandoned. They also talk about the merits of shouting at your legs, and whether it's possible to mainline red wine. Topics: Readings: Fear and surgical decision makingMedical Reversal: Why We Must Raise the Bar Before Adopting New TechnologiesNatural experimentsBios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about balancing, but not the financial kind. Topics: Readings: Resistance and balance exercise to liveBalance exercisesBios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about their own current injuries, how and why they happened, why it's frustrating, and what they're doing to get past it. Maybe. Topics: Readings: Ginger Runner: I'm Injured, and It's Ok! Running. Back to Basics. Base BuildingBios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about sports injury imaging, from x-rays and MRI, to ultrasound. Topics: Readings: You cannot unsee your MRI reportShould We MRI All Patients With Joint Pain?Video: How dangerous are magnetic things near an MRI?Bios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about healthy aging, from cell death, to diet, to centenarians, and exercise in-between. Financial geek that he is, Paul sneaks in a little riff about pension fraud too. There is a fairly crap transcript here. Topics: Readings and Books Mentioned: Muscle mass and longevitySquaring off the lifespan curve Metabolic health and our muscles, tendons, and jointsSupercentenarian and remarkable age records exhibit patterns indicative of clerical errors and pension fraudBios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about air, exercise, lung function, and breathing in an age of wildfires and coronavirus. There is a fairly crap transcript here. Topics: Related Readings: Can air pollution negate the health benefits of cycling and walking?Air Pollution–Mediated Susceptibility to Inflammation and Insulin Resistance: Influence of CCR2 Pathways in MiceShould You Stop Exercising During Wildfire Season?Ambient Particulate Air Pollution and Daily Mortality in 652 CitiesCompanies/Products Mentioned: Plume LabsIQAirBlue AirBios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

We got lots of questions on our recent episode about air, exercise, and wildfires, so here is a short, deeper dive into the topic. We gave Howard the episode off, so I have a special guest, Christopher T. Migliaccio, a Research Assistant Professor in Immunology at the University of Montana. His main research interest is how environmental particulates in the respiratory system affect pulmonary immunology, and he is doing ongoing work on the effect of wildfires on pulmonary function. There is a Fairly Crap Transcript™ here. Topics: Related Links Christopher T. MigliaccioResearch profileAlveolar Macrophages in Lung Inflammation and ResolutionMontana 2017 wildfiresCredits Bios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about rotator cuffs, those four muscles around your shoulder that often go awry and sometimes really hurt. There is a Fairly Crap Transcript™ here. Topics: Related Readings: Shoulder MRI Findings in People with NO Shoulder Pain: Are Some Tears “Normal”Calcific Tendonitis — What is it?Fossil hominin shoulders support an African ape-like last common ancestor of humans and chimpanzeesBios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about surgical anesthesia with a special guest: Jon Bauman, Chief of Anesthesiology at St. John's Riverside Hospital in Westchester, New York. There is a Fairly Crap Transcript™ here. Topics: Related Readings: The Butchering ArtA history of anesthesiologyBios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard talk about shoes and their consequences. There is a Fairly Crap Transcript™ here. Topics: Related Readings: Born to RunDaniel Lieberman's Skeletal Biology labA history of the running shoeKiss, God of ThunderBios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.

Paul and Howard have a special guest, the amazing Dr. Inigo San Milan from the School of Medicine at the University of Colorado, one of the top researchers in the world on this topic. We talk about all aspects of mitochondrial health, from what that means, to what we can do about it, to how mitochondrial health differs between us and top athletes. There is a Fairly Crap Transcript™ here. Topics: PogačarRelated Readings: Metabolomics of Endurance Capacity in World Tour Professional CyclistsAssessment of Metabolic Flexibility by Means of Measuring Blood Lactate, Fat, and Carbohydrate Oxidation Responses to Exercise in Professional Endurance Athletes and Less-Fit IndividualsWhy do our cell's power plants have their own DNA?Introduction to cellular respirationBios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a venture investor. Howard Luks is a top sports orthopedic surgeon. Music & Disclaimers: Disclaimers apply and can be heard at the end of the episode. This is only an excerpt. To listen to the entire episode, as well as see show notes and full transcripts, subscribe at simplavida.com.