Paul Kedrosky And Howard Luks

Shows

Simplavida: Simplified LongevityAging and the Limits of Human PerformanceThis is the audio-only version of a video podcast we did with Lorcan Daily, who continues to do terrific work on aging and the limits of human performance, studying world champion indoor rowers.OverviewPaul and Lorcan look at the profiles and physiological characteristics of male indoor rowing world champions aged 50, 60, and 70+. Topics include muscle efficiency, VO2 peak, and the importance of a well-rounded training routine that includes resistance training, Lorcan explains how these dedicated athletes continue to achieve remarkable performances as they age. The episode also covers the significance of maintaining nutrition, avoiding injuries, and...2025-02-2829 min

Simplavida: Simplified LongevitySo, 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 impro...2025-02-1216 min

Simplavida: Simplified LongevityAir Quality and Longevity: Air(ea) Under the CurvePaul 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 r...2025-01-3019 min

Simplavida: Simplified LongevityHappy F***ing Fitness New YearThis 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...2025-01-2421 min

Simplavida: Simplified LongevityMisconceptions About Grip Strength and Other Health ProxiesPaul and Howard discuss the common misconceptions surrounding proxies for overall health, using grip strength as a ... proxy! They talk about how people often confuse proxies like grip strength, getting up from a chair, or VO2 max with direct indicators of health. These measures should only be used to gauge potential health issues such as sarcopenia or cardiovascular health but not as sole targets for improvement. They emphasize the importance of holistic health practices, refuting the idea that focusing on one metric can lead to overall better health.00:00 Introduction: The Proxy for Overall Health00:10 The Grip...2025-01-0919 min

Simplavida: Simplified LongevityWe Didn't Evolve to Exercise, But We've Engineered Movement Out of LivesPaul 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...2024-12-1021 min

Simplavida: Simplified LongevityThe Case for Simplifying Your SmartwatchIn 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...2024-12-0617 min

Simplavida: Simplified LongevityThe Form Police Live Inside of My HeadPaul 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 for...2024-11-2720 min

Simplavida: Simplified LongevityRunning, Racing, and FailureIn 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...2024-11-2221 min

Simplavida: Simplified LongevityPaul's Race Training Diary: The Merits of Structured TrainingIn 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...2024-09-2014 min

Simplavida: Simplified LongevityInigo San Millán on Sedentary vs Active Human MetabolismIn 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 i...2024-09-1910 min

Simplavida: Simplified LongevityJoint Replacements and Young PeopleIn 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 Patients01:16 Skepticism and Concerns A...2024-09-0510 min

Simplavida: Simplified LongevityReturning to Exercise After Illness and InjuryIn 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...2024-08-2910 min

Simplavida: Simplified LongevityThe Less You Move, the Worse You FeelIn 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.2024-08-1510 min

Simplavida: Simplified LongevityMarket Panics, Meniscus, and Loss AversionIn 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.2024-08-0610 min

Simplavida: Simplified LongevityBack Away From All the Surgery, BroPaul 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 Introduction00:25 Understanding Patient Concerns and Pain01:43 Healthcare as a Business03:18 The Importance of Activity and Exercise08:17 Age-Appropriate Conditions and Overdiagnosis16:23 Patient Psychology and...2024-07-2510 min

Simplavida: Simplified LongevityDebunking Gym Myths: Ignore the InfluencersDebunking Gym Myths: Muscle Building and Aging ExplainedIn 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...2024-07-1810 min

Simplavida: Simplified LongevityGear Talk: Shoes, Shirts, Shorts, Glasses, etc.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 Introduction00:44 Favorite Running Shorts03:28 Running Shirts Preferences06:20 Socks and Their Importance09:34 Diving into Running Shoes12:46 Debate on ... The products discussed: ShortsPath shortsShirtsBrooks run...2024-07-1210 min

Simplavida: Simplified LongevityStaying Safe While Exercising in HeatIn 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 hydr...2024-07-0410 min

Simplavida: Simplified LongevityPoor Health Usually Isn't Just a Single IncidentPaul 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 Introduction01:10 The Impact of a Sedentary Lifestyle03:28 Health Decline and Small Injuries05:25 Building a Buffer by Staying Active09:15 It's...2024-06-2710 min

Simplavida: Simplified LongevityKnee Mysteries, and How ACL Repair is ChangingIn 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...2024-06-2010 min

Simplavida: Simplified LongevityAll the Movements Matter: Move MoreIn 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...2024-06-1310 min

Simplavida: Simplified LongevityYour Knees Don't Hate You, and Other Fitness MythsIn 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...2024-06-0610 min

Simplavida: Simplified LongevityThe First Mile SucksWhy 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 r...2024-05-3110 min

Simplavida: Simplified LongevityHey, I'm Injured. FFS. Now What?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:How Howard tore his calf muscleChronic vs acute injuriesHow he'll know when it's safe to return to runningWhy he got right back in the gymWhy fear holds us backThis full episode is for all subscribers. We do this intermittently to g...2024-05-2314 min

Simplavida: Simplified LongevitySimplifying Resistance Training. Really.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...2024-05-1810 min

Simplavida: Simplified LongevityOur Year in Simplifying Fitness, A ReviewIn this abridged episode, Paul and Howard discuss the last twelve months in simplifying their fitness. Topics include:What they've stopped doingWhat they've started doingWhat they've learnedWhat injuries they've had, if anyWhat they're trying to do over the next 12 monthsPremium subscribers get the full episode, plus a complete transcript. More information is available at simplavida.com.2024-05-1110 min

Simplavida: Simplified LongevitySimplifying Simplicity: Back to Fitness & Health BasicsIn 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...2024-02-1309 min

Simplavida: Simplified LongevityCholesterol, Residual Risk, and the Statin "Conspiracy"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...2023-12-1210 min

Simplavida: Simplified LongevityThe Case of the 92-Year-Old World Champion RowerIn 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:How to preserve fitness across a lifetimeThe importance of goals and objectivesWhy it's never too late to start, unless it's too late to startWhy VO2max matters more than ever in one's later years, but oxygen kinetics is too often overlookedHere is a link to the paper in a recent issue of...2023-11-2005 min

Simplavida: Simplified LongevityRunning, Knees, and OsteoarthritisPaul and Howard talk running, knees, and osteoarthritis.Topics:Does running cause arthritis? Can I run if I have degenerative osteoarthritis? Biomechanical models of the kneeRepairing the kneeWhat we can learn from professional athletes, if anythingBios: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:Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/Marty Gots A Plan...2023-10-1210 min

Simplavida: Simplified LongevityUnlearning Medicine: Reversals, Placebos, and Natural ExperimentsPaul 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:Why some procedures become accepted practice, despite poor evidenceThe "six weeks" myth in recovering from a soft tissue injuryExamples of common procedures being rethought, or abandoned altogetherSome candidates for future medical reversalsHow the coronavirus is creating a natural experiment in which procedures are necessaryReadings:Fear and surgical decision makingMedical...2023-10-1210 min

Simplavida: Simplified LongevityThe Fine Art of BalancingPaul and Howard talk about balancing, but not the financial kind.Topics:How we balance Why balance is overlooked but so important to health and fitnessWhy falls are so common and so hard on people as we ageMyths about balancingHow to improve your balanceReadings:Resistance and balance exercise to live longer and healthierBalance 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:Crossing the Chasm b...2023-10-1210 min

Simplavida: Simplified LongevityI'm Injured, You're Injured, We're Injured: Some Personal PerspectivesPaul 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:What happened to Paul (plantar fasciitis) and to Howard (stress fracture)Why these injuries happenedHow we respond to injuries, a phases of grief model, with some shoutingGetting to the other side of being an injured athleteReadings: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 a...2023-10-1210 min

Simplavida: Simplified LongevityImaging Injuries, or Why You Can't Unsee an MRIPaul and Howard talk about sports injury imaging, from x-rays and MRI, to ultrasound. Topics:What are the main tools for imaging injuries?When are these tools most useful? When are they not? Why Paul thinks he should be on a frequent imaging programThe future of imaging, from machine learning, to handhelds, to potentially doing it less routinelyReadings: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, wh...2023-10-1210 min

Simplavida: Simplified LongevityLifespan & Healthspan: The Science(s) of Healthier Aging, From Cells to CentenariansPaul 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:Healthspan vs lifespan, squaring the curveCellular housekeeping and whether it can be catalyzedDiets -- good, bad, and simpleWhat we can learn from centenarian studies, and where are their flawsReadings and Books Mentioned:Muscle mass and longevitySquaring off the lifespan curve Metabolic health and our muscles, tendons, and jointsSupercentenarian and remarkable age records e...2023-10-1210 min

Simplavida: Simplified LongevityAir & Exercise: Breathing in an Age of Wildfires and CoronavirusPaul 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:Viruses and exerciseA primer on lung function during exerciseHow much outdoor exercise is safe when air quality is lousyBest ways to limit your pollutant exposureRelated 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 Ci...2023-10-1210 min

Simplavida: Simplified LongevityA Brief Audio Footnote: A Deeper Dive into Pulmonary Function and WildfiresWe 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:Lung immunology and the role of macrophagesThe medium-term heal...2023-10-1210 min

Simplavida: Simplified LongevityRotator Cuffs: Why They Go Awry, and What You Should Do About It. Or Not.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:What are rotator cuffs anyway? Tossing, tools, and trees: the evolutionary history of shoulders What happens if part of your rotator cuff goes, you know, missing?Pretty much everyone over 45 has rotator cuff problems. Most don't notice. The future of fixing -- and/or not fixing -- rotator cuff problemsRelated Readings:Shoulder MRI Findings in People with NO Shoulder Pain: Are Some Tears “Normal”...2023-10-1210 min

Simplavida: Simplified LongevityInside the Black Box of Anesthesia: Why We Do It, How It's Changing, and What the Future Looks LikePaul 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:What is anesthesia? Are you asleep? Where does your brain go? What do anesthesiologists do when patients are out? Local, regional, and general anesthesiaThe future of anesthesia, both in terms of technology and anesthesiologist careersRelated Readings:The Butchering Art, by Lindsey Fitzharris A history of anesthesiology, Wood Library-Museum of AnesthesiologyBios:Paul Kedrosky is a freq...2023-10-1210 min

Simplavida: Simplified LongevityAthletic Shoes: Their History, Benefits, and ConsequencesPaul and Howard talk about shoes and their consequences. There is a Fairly Crap Transcript™ here.Topics:Why do we wear shoes? The evolutionary history of the footThe anatomic consequences of shoe wearMistakes people make buying athletic shoesThe explosion is athletic shoe varieties, from minimalist shoes, to maximalist shoes, and everything in-betweenCommon shoe-related foot injuriesRelated 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. How...2023-10-1210 min

Simplavida: Simplified LongevityMitochondrial Health: The Path to Longevity and PerformancePaul 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:What are mitochondria and what do they doMitochondrial health for longevity and for performance How top athletes differ from you and me in terms of...2023-10-1210 min

Simplavida: Simplified LongevityMuscle Mass, Strength, and LongevityPaul and Howard talk about the relationship between muscle mass, strength, and longevity. There is a Fairly Crap Transcript™ here.Topics:Why muscle mass is important, and not just for bodybuildersThe loss of muscle with age, the technical term for which is sarcopeniaThe many consequences of loss of muscle tone are many, from strength, to metabolic syndrome, to Alzheimer's How you can preserve muscle tone without going to a gym, and do it as efficiently as possibleRelated Readings:Muscle mass, strength, and longevityChanges in Body Composition Measures With Risk of Heart Failure and...2023-10-1210 min

Simplavida: Simplified LongevityAMA on Strength, Longevity and FitnessPaul and Howard take listener questions about strength, longevity, and fitness. There is a Fairly Crap Transcript™ here.Topics:How to stay motivatedWhat being fit meansHow to sneak in enough activityRelated Readings:Muscle mass, strength, and longevityWhich Comes First, Cardio or WeightsBios: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:Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm Licen...2023-10-1210 min

Simplavida: Simplified LongevityMetabolic SyndromeIn the first of a multi-part series, Paul and Howard talk about metabolic syndrome, from its rise, to its prevalance, to its causes, and its consequences. There is a Fairly Crap Transcript™ here.Topics:What is metabolic syndrome?How is it diagnosed?The causes of metabolic syndromeThe rise to prevalence of metabolic syndromeRelated Readings:How diet affects our metabolic healthMetabolic syndromeLDL and ApoB Exposure and the evolution of heart disease 10 Techniques To Help You Thrive With Knee ArthritisBios:Paul Kedrosky is a frequently injured athlete who, when he isn...2023-10-1210 min

Simplavida: Simplified LongevityRest, Recovery, and Exercise AddictionWe have a new podcast episode out: Rest, Recovery, and Exercise Addiction. Overview:Paul and Howard talk about rest, recovery, and exercise addiction. We range across its causes, diagnosing it, and its consequences. There is a Fairly Crap Transcript™ here, as well as—drum roll!—a tool we created to help you assess how fatigued you are from your exercise program.Topics:What is exercise addiction? Who has it?How do I know if I'm fatigued?What is rest anyway?How is rest different from recovery, if at all?Reading...2023-10-1210 min

Simplavida: Simplified LongevityManaging Metabolic SyndromeIn the second of a two-part series, Paul and Howard talk about metabolic syndrome, in particular about how its effects can be reduced, and even eliminated. There is a Fairly Crap Transcript™ here.Topics:What metabolic syndrome is, a reviewHow "area under the curve" influences fixing the problemThe relative role of diet, exercise, drugs, and surgery in managing some of the causes of metabolic syndromeRelated Readings:How diet affects our metabolic healthMetabolic syndromeBios:Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is also a ve...2023-10-1210 min

Simplavida: Simplified LongevityWhy Does My Knee Hurt?In a continuing series, Paul and Howard talk about parts of the body that sometimes hurt. This time we're on about Why Knees Sometimes Hurt. There is a Fairly Crap Transcript™ here.Topics:What pain in the knee meansWhere the most common injuries meanWhy surgery isn't generally requiredArthritis and the kneeRelated Readings:Knee injuries and treatment informationExercise and knee arthritis pain 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....2023-10-1210 min

Simplavida: Simplified LongevityFitness and Heart Rate: What You Should Track -- and WhyIn this episode, Paul and Howard talk about fitness and heart-related measures, from resting heart rate to heart rate variability. We will get into this topic in much more detail in some upcoming episodes. Topics:Recovery heart rate: Why it matters and how to measure itResting heart rate's importance in health and fitnessHeart rate variability as a proxy for stress and fitnessRelated Readings:Heart rate variability (HRV) for monitoring healthZone 2 heart rate training for longevity and performanceBios:Paul Kedrosky is a frequently injured athlete who, when he isn't r...2023-10-1210 min

Simplavida: Simplified LongevityAMA (Ask Me Anything): Mostly Zone 2AMA (Ask Me Anything), with Paul and Howard.Topics:Zone 2Rest daysRecoveryBest home 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:Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-crossing-the-chasm License: http://creativecommons.org/licenses/by/4.0/Marty Gots A Plan by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/4992-marty-gots-a-plan License: http://creativecommons.org/licenses/by/4.0/Disclaimers apply and can...2023-10-0312 min

Simplavida: Simplified LongevityFitness and Heart Rate: What You Should Track -- and WhyIn this episode Paul and Howard talk about fitness and heart-related measures, from resting heart rate to heart rate variability. We will get into this topic in much more detail in some upcoming episodes. Topics: Recovery heart rate: Why it matters and how to measure it Resting heart rate's importance in health and fitness Heart rate variability as a proxy for stress and fitness Related Readings: Heart rate variability (HRV) for monitoring health Zone 2 heart rate training for longevity and performance Bios: Paul Kedrosky is a frequently injured athlete who, when he...2021-04-1931 min

Simplavida: Simplified LongevityWhy Does My Knee Hurt?In a continuing series, Paul and Howard talk about parts of the body that sometimes hurt. This time we're on about Why Knees Sometimes Hurt. There is a Fairly Crap Transcript™ here. Topics: What pain in the knee means Where the most common injuries mean Why surgery isn't generally required Arthritis and the knee Related Readings: Knee injuries and treatment informaton Exercise and knee arthritis pain 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 sur...2021-04-0128 min

Simplavida: Simplified LongevityWhy Does My Knee Hurt?In a continuing series, Paul and Howard talk about parts of the body that sometimes hurt. This time we're on about Why Knees Sometimes Hurt. There is a Fairly Crap Transcript™ here. Topics: What pain in the knee means Where the most common injuries mean Why surgery isn't generally required Arthritis and the knee Related Readings: Knee injuries and treatment informaton Exercise and knee arthritis pain 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 or...2021-04-0128 min

Simplavida: Simplified LongevityMetabolic Syndrome, Part II: Managing Metabolic SyndromeIn the second of a two-part series, Paul and Howard talk about metabolic syndrome, in particular about how its effects can be reduced, and even eliminated. There is a Fairly Crap Transcript™ here. Topics: What metabolic syndrome is, a review How "area under the curve" influences fixing the problem The relative role of diet, exercise, drugs, and surgery in managing some of the causes of metabolic syndrome Related Readings: How diet affects our metabolic health Metabolic syndrome Bios: Paul Kedrosky is a frequently injured athlete who, when he isn't rehabbing, is al...2021-03-0333 min

Simplavida: Simplified LongevityRest, Recovery, and Exercise AddictionWe have a new podcast episode out: Rest, Recovery, and Exercise Addiction. Overview: Paul and Howard talk about rest, recovery, and exercise addiction. We range across its causes, diagnosing it, and its consequences. There is a Fairly Crap Transcript™ here, as well as—drum roll!—a tool we created to help you assess how fatigued you are from your exercise program. Topics: What is exercise addiction? Who has it? How do I know if I'm fatigued? What is rest anyway? How is rest different from recovery, if at all? Readings: Enhanci...2021-02-2331 min

Simplavida: Simplified LongevityMetabolic Syndrome, Part IIn the first of a multi-part series, Paul and Howard talk about metabolic syndrome, from its rise, to its prevalance, to its causes, and its consequences. There is a Fairly Crap Transcript™ here. Topics: What is metabolic syndrome? How is it diagnosed? The causes of metabolic syndrome The rise to prevalence of metabolic syndrome Related Readings: How diet affects our metabolic health Metabolic syndrome LDL and ApoB Exposure and the evolution of heart disease 10 Techniques To Help You Thrive With Knee Arthritis Bios: Paul Kedrosky is a frequently injured athlete who, wh...2021-02-1229 min

Simplavida: Simplified LongevityCoronavirus and Fitness: One Year LaterPaul and Howard talk about personal fitness and mental health, one year after coronavirus lockdowns began. There is a Fairly Crap Transcript™ here. Topics: Assessment through quick condition tests The importance of having fitness objectives What have we learned about injuries and therapies because of pandemic Mental health, the other epidemic Related Readings: Niall Moyna's minimum fitness test 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: Cr...2021-02-0134 min

Simplavida: Simplified LongevityEp 20: AMA on Strength, Longevity and FitnessPaul and Howard take listener questions about strength, longevity, and fitness. There is a Fairly Crap Transcript™ here. Topics: How to stay motivated What being fit means How to sneak in enough activity Related Readings: Muscle mass, strength, and longevity Which Comes First, Cardio or Weights 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: Crossing the Chasm by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3562-c...2020-12-0500 min

Simplavida: Simplified LongevityMuscle Mass, Strength, and LongevityPaul and Howard talk about the relationship between muscle mass, strength, and longevity. There is a Fairly Crap Transcript™ here. Topics: Why muscle mass is important, and not just for bodybuilders The loss of muscle with age, the technical term for which is sarcopenia The many consequences of loss of muscle tone are many, from strength, to metabolic syndrome, to Alzheimer's How you can preserve muscle tone without going to a gym, and do it as efficiently as possible Related Readings: Muscle mass, strength, and longevity Changes in Body Composition Measures With Risk of...2020-11-1000 min

Simplavida: Simplified LongevityMuscle Mass, Strength, and LongevityPaul and Howard talk about the relationship between muscle mass, strength, and longevity. There is a Fairly Crap Transcript™ here. Topics: Why muscle mass is important, and not just for bodybuilders The loss of muscle with age, the technical term for which is sarcopenia The many consequences of loss of muscle tone are many, from strength, to metabolic syndrome, to Alzheimer's How you can preserve muscle tone without going to a gym, and do it as efficiently as possible Related Readings: Muscle mass, strength, and longevity Changes in Body Composition Measures With Risk of Hea...2020-11-1035 min

Simplavida: Simplified LongevityMitochondrial Health: The Path to Longevity and PerformancePaul 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: What are mitochondria and what do they do Mitochondrial health for longevity and for performance How top athletes differ from you and me in te...2020-11-0200 min

Simplavida: Simplified LongevityMitochondrial Health: The Path to Longevity and PerformancePaul 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: What are mitochondria and what do they do Mitochondrial health for longevity and for performance How top athletes differ from you and me in terms of...2020-11-0234 min

Simplavida: Simplified LongevityAthletic Shoes: Their History, Benefits, and ConsequencesPaul and Howard talk about shoes and their consequences.. There is a Fairly Crap Transcript™ here. Topics: Why do we wear shoes? The evolutionary history of the foot The anatomic consequences of shoe wear Mistakes people make buying athletic shoes The explosion is athletic shoe varieties, from minimalist shoes, to maximalist shoes, and everything in-between Common shoe-related foot injuries Related Readings: Born to Run Daniel Lieberman's Skeletal Biology lab A history of the running shoe Kiss, God of Thunder Bios: Paul Kedrosky is a frequently injured athlete who, when he...2020-10-0900 min

Simplavida: Simplified LongevityEp 16: Inside the Black Box of Anesthesia: Why We Do It, How It's Changing, and What the Future Looks LikePaul 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: What is anesthesia? Are you asleep? Where does your brain go? What do anesthesiologists do when patients are out? Local, regional, and general anesthesia The future of anesthesia, both in terms of technology and anesthesiologist careers Related Readings: The Butchering Art, by Lindsey Fitzharris A history of anesthesiology, Wood Library-Museum of Anesthesiology Bios: Pa...2020-09-2931 min

Simplavida: Simplified LongevityRotator Cuffs: Why They Go Awry, and What You Should Do About It. Or Not.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: What are rotator cuffs anyway? Tossing, tools, and trees: the evolutionary history of shoulders What happens if part of your rotator cuff goes, you know, missing? Pretty much everyone over 45 has rotator cuff problems. Most don't notice. The future of fixing -- and/or not fixing -- rotator cuff problems Related Readings: Shoulder MRI Findings in People with NO Shoulder Pain: Are Some Tears “Normal” Calcific...2020-09-2432 min

Simplavida: Simplified LongevityRotator Cuffs: Why They Go Awry, and What You Should Do About It. Or Not.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: What are rotator cuffs anyway? Tossing, tools, and trees: the evolutionary history of shoulders What happens if part of your rotator cuff goes, you know, missing? Pretty much everyone over 45 has rotator cuff problems. Most don't notice. The future of fixing -- and/or not fixing -- rotator cuff problems Related Readings: Shoulder MRI Findings in People with NO Shoulder Pain: Are Some Te...2020-09-2432 min

Simplavida: Simplified LongevityEpisode 14 (A Brief Audio Footnote): A Deeper Dive Into Pulmonary Function and WIldfiresWe 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 Covered: Lung immunology and the role of macrophages The mediu...2020-09-1810 min

Simplavida: Simplified LongevityAir & Exercise: Breathing in an Age of Wildfires and CoronavirusPaul 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: Viruses and exercise A primer on lung function during exercise How much outdoor exercise is safe when air quality is lousy Best ways to limit your pollutant exposure 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 Mice Should You Stop Exercising During Wildfire Season? Ambient Particulate Air Pollution and Da...2020-09-1628 min

Simplavida: Simplified LongevityLifespan & Healthspan: The Science(s) of Healthier Aging, From Cells to CentenariansPaul 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: Healthspan vs lifespan, squaring the curve Cellular housekeeping and whether it can be catalyzed Diets -- good, bad, and simple What we can learn from centenarian studies, and where are their flaws Readings and Books Mentioned: Muscle mass and longevity Squaring off the lifespan curve Metabolic health and our muscles, tendons, and joints Supercentenarian a...2020-09-1231 min

Simplavida: Simplified LongevityLifespan & Healthspan: The Science(s) of Healthier Aging, From Cells to CentenariansPaul 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: Healthspan vs lifespan, squaring the curve Cellular housekeeping and whether it can be catalyzed Diets -- good, bad, and simple What we can learn from centenarian studies, and where are their flaws Readings and Books Mentioned: Muscle mass and longevity Squaring off the lifespan curve Metabolic health and our muscles, tendons, and joints ...2020-09-1231 min

Simplavida: Simplified LongevityThe Doubt Industry, Coronavirus, and Dr. GooglePaul and Howard talk about the doubt industry, medical skepticism, and Dr. Google as a force for good. Sometimes. Maybe. Topics: How views of medicine have changed over the last hundred years What is causing the current wave of medical skepticism? Data democratization vs ... other stuff Effect sizes, blockbuster therapies as parachutes, and the decline thereof The future of medical democratization Readings and Books Mentioned: ‘But I Saw It on Facebook’: Hoaxes Are Making Doctors’ Jobs Harder Merchants of Doubt: How a Handful of Scientists Obscured the Truth on Issues from Tobacco Smoke to Climate...2020-09-0229 min

Simplavida: Simplified LongevityImaging Injuries, or Why You Can't Unsee an MRIPaul and Howard talk about sports injury imaging, from x-rays and MRI, to ultrasound. Topics: What are the main tools for imaging injuries? When are these tools most useful? When are they not? Why Paul thinks he should be on a frequent imaging program The future of imaging, from machine learning, to handhelds, to potentially doing it less routinely Readings: You cannot unsee your MRI report Should We MRI All Patients With Joint Pain? Video: How dangerous are magnetic things near an MRI? Bios: Paul Kedrosky is a frequently...2020-08-2230 min

Simplavida: Simplified LongevityImaging Injuries, or Why You Can't Unsee an MRIPaul and Howard talk about sports injury imaging, from x-rays and MRI, to ultrasound. Topics: What are the main tools for imaging injuries? When are these tools most useful? When are they not? Why Paul thinks he should be on a frequent imaging program The future of imaging, from machine learning, to handhelds, to potentially doing it less routinely Readings: You cannot unsee your MRI report Should We MRI All Patients With Joint Pain? Video: How dangerous are magnetic things near an MRI? Bios: Paul Kedrosky is a frequently injured athlete wh...2020-08-2230 min

Simplavida: Simplified LongevityI'm Injured, You're Injured, We're Injured: Some Personal PerspectivesPaul 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: What happened to Paul (plantar fasciitis) and to Howard (stress fracture) Why these injuries happened How we respond to injuries, a phases of grief model, with some shouting Getting to the other side of being an injured athlete Readings: Ginger Runner: I'm Injured, and It's Ok! Running. Back to Basics. Base Building Music & Disclaimers: "Crossing the Chasm" Kevin MacLeod (incompetech.com) Licensed under C...2020-08-1232 min

Simplavida: Simplified LongevityWhy Do Injuries Happen, How Do You Know, and How Do You Make Them Go away?Paul and Howard talk about injuries, how and why they happen, and why they keep coming back. Topics: Why injuries happen Acute vs chronic injuries The origins of overuse problems Training errors and injury cycles Becoming a resilient athlete Readings: Running. Back to Basics. Base Building Training Errors and Other Causes of Tendinopathy in Runners Music & Disclaimers: "Crossing the Chasm" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 http://creativecommons.org/licenses/by/3.0/ Disclaimers apply and can be heard at the end of the episode.2020-08-0532 min

Simplavida: Simplified LongevityThe Fine Art of BalancingPaul and Howard talk about balancing, but not the financial kind. Topics: How we balance Why balance is overlooked but so important to health and fitness Why falls are so common and so hard on people as we age Myths about balancing How to improve your balance Readings: Resistance and balance exercise to live longer and healthier Balance exercises Music & Disclaimers: "Crossing the Chasm" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 http://creativecommons.org/licenses/by/3.0/ Disclaimers apply and can be heard at the end of t...2020-07-2728 min

Simplavida: Simplified LongevityUnlearning Medicine: Reversals, Placebos, and Natural experimentsPaul 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: Why some procedures become accepted practice, despite poor evidence The "six weeks" myth in recovering from a soft tissue injury Examples of common procedures being rethought, or abandoned altogether Some candidates for future medical reversals How the coronavirus is creating a natural experiment in which procedures are necessary Readings: Fear and...2020-07-2229 min

Simplavida: Simplified LongevityRunning, Knees, and OsteoarthritisPaul and Howard talk running, knees, and osteoarthritis. Topics include: Does running cause arthritis? Can I run if I have degenerative osteoarthritis? Biomechanical models of the knee Repairing the knee What we can learn from professional athletes, if anything Bios: Paul Kedrosky is a frequently injured athlete and a venture capitalist. Howard Luks is a top sports orthopedic surgeon. --------------------------------- Music: "Crossing the Chasm" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 http://creativecommons.org/licenses/by/3.0/ Disclaimers apply, and be he...2020-07-1028 min

Simplavida: Simplified LongevityCoronavirus, exercise, and injuryPaul and Howard talk about the effects of the current epidemic on exercise, fitness, and injury. Topics include: The difficulty some people have had getting enough exercise Overuse injuries The worried-well and over-thinking things Going to gyms in a pandemic Hikers with sharp sticks Lung function and pulse oximeters Bios: Paul Kedrosky is a frequently injured athlete and a venture capitalist. Howard Luks is a top sports orthopedic surgeon. --------------------------------- Music: "Crossing the Chasm" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 ht...2020-06-0637 min