Welcome to the Longevity Gym Podcast.

My name is Pam Strand.

I'm your podcast host and I'm excited
to be here, especially since this is the

inaugural episode of this podcast journey.

And I'm glad that you
have decided to tune in.

The Longevity Gym Podcast is
dedicated to those of us searching

for answers to the two questions,
how do I not age before it's time?

And how do I bring more strength, health,
and resilience into my middle years?

This journey began 20 years ago for
me, both personally and professionally,

when I finally listened to that inner
voice telling me there was more to

life than being tired and stressed out.

At age 44, I left my consulting career.

To get into the best shape of my life and
to learn how to help others do the same.

I became a personal trainer with a
deep belief that we can get healthier,

stronger, and better as we age.

And in this podcast, I want to share
what I have learned along the way.

Since this is the first episode
of the Longevity Gym podcast, it

seems fitting to begin this journey
with an episode exploring what

longevity is, what it means, and most
importantly, what it means to you.

A couple of important notes as we
move through this conversation.

What I share with you today in
this episode is not medical advice.

It's not diagnosis or treatment.

Or any substitute for
medical diagnosis or treatment.

Rather it's information
about how we can support.

So let's get started.

Longevity is the combination
of lifespan and healthspan.

In other words, how many
years you live and how many of

those years are disease free.

I recently heard someone refer to this
as adding years to life and adding life

to years, which is a very apt description
of what we're after with longevity.

To me, longevity is about staying power.

It's about remaining capable
physically, mentally.

Emotionally and able to live our
lives, to live our good life.

The goal of longevity is twofold.

It's answering that question of how
do we not age before it's time, which

means slowing down, even reversing
the biological aging process.

And then it's answering how do
you best fill your years with more

health, strength, and resilience.

So, not only did your body
thrive, but you thrive as well.

When I learned about the field of
longevity, I had a lot of eureka moments.

It felt like this was the missing piece
in answering that question of what

to do to not age before it's time.

And I know that's a significant question
for many of us, myself included.

The field or the Eureka moment also
validated the quest to have and

maintain an able body and brain
as we get older so we don't miss

out on the life we desire to live.

This field of longevity also and the tools
and research it's producing also gave or

gives a clear path based on science of
what to do and how to do it, making the

journey simpler, more focused in enabling.

And I think that last point.

Enabling is so important because
longevity is providing the

tools for us to take charge.

Of course, the question remains for
each of us, will we step up to be

a leader in this area of our lives?

The other reason I'm excited about
longevity is that it encourages a

productive conversation about aging.

In longevity, aging is not a dirty
word, especially being middle aged.

There's nothing wrong with it.

There's no stigma to it.

It's just a fact.

It's a piece of data about ourselves.

And biological aging is simply a natural
process and one that we have tremendous

control over if we understand what is
happening in our bodies and understand

how we can directly influence the
process with fitness and lifestyle.

Science is showing that 75 percent
of slowing aging, or not aging

before it's time, comes from
lifestyle and fitness choices.

If you're wondering why longevity seems
to have come out of nowhere, I believe

it's because of the quality of recent
research and the fact that research

is showing or is looking at aging and
disease from a different perspective.

It's looking at what would happen if
we added health as we aged rather than

only directing our efforts to managing
sickness and illness as we get older.

A group of researchers published
a study in 2021 that calculated

the benefit of slowing aging.

They found that a slowdown
in aging that increases life

expectancy of everyone in the U.

S.

by one year is worth 38 trillion.

It adds 38 trillion to our economy.

The researchers also calculated
that over 10 years, that

would equate to 367 trillion.

When compared to the current
cost, Of managing disease, which

is about three, excuse me, 3.

8 trillion or 20 percent of our GNP.

This study says there is much to be
gained by focusing on creating health.

by slowing aging.

Science is finding a whole bunch of things
and it continues to unravel the mystery

of biological aging, but it certainly
has advanced the learning and the

causes and markers of biological aging.

It's correlated aspects of
lifestyle and fitness to additional

healthy years in one's life.

And linked metrics of health and
fitness to reduce risk of disease

and to markers of biological aging.

I've been in the field for 20 years
and certainly from the beginning

of the, my, my education in, in
fitness, I learned of many metrics.

That are linked to reduce risk of aging,
like, you know, cardiovascular fitness,

strength training, but I think that the
current science is just broadening those

metrics and making them, um, much more
nuanced for us to be able to manage them.

All of that said.

This is, science is truly creating the
possibility of extending the number of

years we live, which we call lifespan,
and having or adding more healthy years in

our lifespan, which we called healthspan.

I wanted to give you a couple
examples of what studies are finding.

One study showed we can reduce biological
aging by three years by just eight weeks

of focus on healthy diet, exercise,
mindfulness, and high quality sleep.

Science is correlated walking
briskly, which is about 2.

7 miles per hour with adding 15 years
or up to 15 years of healthy life.

Meditation is shown to
make the brain younger.

And balance and grip strength
correlate with cognitive health.

There's still a great deal to learn,
but these results are very encouraging,

and while results can't be guaranteed,
it does create a more positive

outlook on aging, which in and of
itself is healthier for all of us.

There are many technological
advancements well underway.

As of 2021, it's estimated that 7
trillion of private capital is being

directed to delivering longevity tools
and solutions to us as individuals,

making them affordable and accessible.

For example, technology has
developed wearable technology,

the Fitbits, the iWatches, the
Garmin devices, the Aura rings.

that measure and track biometrics
or metrics about our biology, which

are related to aging and longevity.

This gives us the opportunity
to personalize and to increase

the precision of our efforts.

Knowledge is definitely power.

And with the tools that the longevity
Industry is developing for us.

We have the opportunity to be more
knowledgeable about our bodies, therefore

more powerful to make positive changes.

Here are some interesting
and important statistics.

Science is showing the potential to live.

To 120 or 150 years before the body
loses complete resilience and resilience,

meaning the ability of our body internally
to adapt to changes and resilience,

or excuse me, changes and challenges.

It's interesting to me.

I would say the vast majority
of people interrupt me when I

begin to share that finding.

It's a hundred and hundred and twenty
hundred and fifty years we could live.

They're like, no way.

There's no way I want to live that long.

And that makes me curious.

You know, why is that?

What is it about our thoughts and beliefs
and, and whatever internal biases we have

about aging that causes us not to think
we want to live as long as possible?

And it's, you know, it's up to
us as, as individuals to figure,

figure that out for ourselves.

But what do you think of that number?

What do you think about the possibility
of living to 120, 150 years?

Why does that sound appealing to you?

Or maybe why doesn't it?

I think it's helpful to under, uncover
what we believe about aging so that we

can make the process as more, as most
successful, um, for us as possible.

Aging is characterized by a chronic
low grade inflate inflammation.

Experts have coined it as inflammation,
which is caused by damage.

and chronic systemic stress in the body.

Science has discovered and continues
discover the distinguishing

characteristics of biological aging,
which we'll explore in upcoming podcast.

But for today, it's important to know
that this inflammation is why, as we age,

we want to focus upon reducing stress,
eating anti inflammatory foods, or foods

that positively support our biology.

It's why we want to make sure we're
moving and exercise, exercising in order

to support our cells, and why we want
to make sure we're improving the quality

of our sleep, if that's an issue for us.

Here's something that's interesting.

35.

That tells me longevity is
not an old person's game.

I think this is one of the most
important statistics to know, for

the sooner we begin to design our
lifestyles to slow or reverse the aging

process, the better off we can be.

Aging definitely brings the
risk of chronic disease.

45 percent of people in the U.

S.

have one or more chronic disease, 78
percent of those 55 plus have at least

one chronic disease, and from 65 on, the
risk of having chronic disease doubles.

So biological aging is a factor
and that's why the science and the

researchers and medicine is beginning
to turn our focus or turn their focus

onto the aging process and that if we
can slow or reverse the aging process.

We have a lot of opportunity to
lower the risk of chronic disease.

So with longevity, we have the ability
or the potential ability to change for

the better the trajectory of our own
health, as well as the health of those

around us in our communities and even at.

It makes me wonder of how our
world would be different if more

of us were healthy and more of us
felt our healthy, energetic best.

I think it would be pretty incredible.

What do you think about that?

Maybe pause for a moment and just envision
what positive changes there would be

if you felt healthier, if the people
close to you felt and were healthier.

Um, people in our community at
work in our recreation activities.

What do you think?

It's kind of interesting to ponder that
and then to ask ourselves, do we want

to be part of that to be an influencer
or to influence the improvement of

health in us, in those around us,
in our community, in our country?

I don't know, again, something
interesting, interesting to think about.

Using the longevity lens for our lifestyle
and fitness choices puts our physiology

at the foundation of our efforts.

The longevity lens focuses on
what's going on inside the body.

And with the devices, like I mentioned,
like a Fitbit, the Garmin, the

iWatches, we can get a real time
view or as close as possible to a

real time view of what is going on.

The longevity lens
prioritizes where your body.

We're not looking at or listening
to the silver bullets that show

up in articles and social media.

I mean, certainly articles that
are based on accurate research

and experts opinions and guidance.

Those things are helpful.

But they're helpful when we are
listening to our bodies and then

combine maybe what the experts are
saying to what we see going on in

our bodies to take informed action.

The longevity lens considers
many more things than exercise

and movement and nutrition.

It's looking at our mindset, our
cognitive performance, how well we rest,

our resilience, which is about managing
stress and recovery in our lives.

And I think that that's important
because our body is not just

a bunch of bits and pieces.

It's an integrated system.

And if we look more broadly at how
we can raise the performance of

that system, we'll be better off.

Longevity gives us, I believe,
the opportunity to be in this

game for the long haul and not
rushing to get somewhere fast.

Life is a game where you don't want
to be rushing to the finish line.

At least I believe that.

And living a longevity lifestyle
is about being in it for the long

haul and making the best choices,
however small and big we can each

day to improve our body's physiology.

There's many exciting opportunities
to improve our health and wellbeing

and the longevity field and industries
are just giving us new and powerful

tools to be successful in this journey.

I'm very optimistic and I feel like
I have the ability not only to make

a bigger impact on my own body and my
own strength and health and resilience,

but that I could be more helpful to
others as they try to, or they work to

create a successful fitness journey.

I want to leave you with a couple of
thoughts on what it might look like

to bring the longevity lens into
your fitness and lifestyle choices.

As I mentioned, there are broadly
four areas of longevity to look at.

The vitality of the mind, the capacity
of our bodies, the resilience.

Of our well, excuse me, the resilience of
our systems and the pursuit of wellbeing.

So the first category,
the fatality of mind.

This is about exploring how
beliefs, thoughts, perceptions,

and even our cognitive, cognitive
function shape our experiences

with aging, health, and wellbeing.

Where the mind goes, the body will follow.

This is one of my favorite quotes.

I think it's a great quote with
a great deal of truth in it.

Science is showing that our
mindset and our thoughts, beliefs,

and perceptions affect our
physiology for the better or worse.

The key question for us to answer,
where do my thoughts and beliefs

and perceptions serve me well on
this journey, and where do they not?

If they help me, how can I emphasize
them to make my journey more successful?

If they don't serve me well,
Where can I shift my thinking

to create more effective action?

The capacity of the body is the
second broad category of longevity.

The body, and it recognizes that the body
at any age has the innate capacity to

improve its function, particularly through
movement, exercise, nutrition, and rest.

How might you tap into this capacity
by making even a small change in your

everyday life, whether that is moving
a little bit more, taking more often,

taking walks more often, maybe adding
a healthy food to your diet, as opposed

to thinking about what you need to
take or eliminate from your diet.

Taking time, making time to
rest and rejuvenate physically,

mentally, and emotionally.

The third category, the
resilience of your systems.

This area is about supporting the
body's natural ability to respond

to the demands of life and to return
to its essential balance state.

It's steady state, where
it thrives so you can too.

Life can certainly disrupt and distort
this natural ability of the body,

especially if you have had a great
deal of stress over your lifespan.

It's managing the interplay of stress and
recovery, or the return to that balanced

state, that leads to the resilience that
gives us sustained power in our life.

A good first step is becoming aware
when you and your body are under stress.

So that you can take quick
action to alleviate it.

And here's a hint for you.

Stress is more than what you worry about.

Emotional stress is
only one form of stress.

Stress comes in many different forms.

It's also physical.

The heavy demands of exercise, aches
and pains, poor posture, eating

processed foods, illness and disease
are examples of physical stress.

Stress can also be environmental,
unhealthy levels of noise.

It's poor air quality, water quality.

It comes in the form of relational
stress, mental overload, even

existential stress, a feeling of
lack of meaning and purpose in life.

Another important step in building
resilience in your systems or supporting

your body's ability to be resilient
is to intentionally manage recovery.

As we get older, our bodies
likely need some extra support.

to return to steady state
efficiently and effectively.

This may mean taking more frequent
brain breaks during the day.

When you're intensely focusing on
something, it could be lessening

the mental and emotional load
of your activities, getting more

high quality sleep, upping the
nutritional quality of your diet.

Or taking a break from intense
physical activity and replacing it

with gentle restorative movement.

And finally, the pursuit of wellbeing.

It's the fourth category of longevity.

This area.

That is all about living your good life.

Two skills that research is linking
to a greater sense of wellbeing

are awareness and insight.

Simply put, awareness is the ability
to see objectively what is happening

in the moment without your opinions
and critiques distorting that view.

And insight comes from the curiosity
of what you see and experience

and whether that works for you.

This combination of awareness and insight
helps us direct our energy to resolving

what doesn't work for us and moves us
towards what uniquely is meaningful

and worthwhile to us as individuals.

A good question here, if you feel
yourself frustrated or when some,

when something isn't working,
how can I, how can I be curious?

So that's a wrap.

I hope you've enjoyed this podcast
episode and learned at least one

thing you feel will help you become
stronger, healthier, and more resilient.

If you want to make sure you don't
miss an episode, I invite you to sign

up for my newsletter where I will let
you know when each episode is posted

along with sharing other information
about my work and upcoming offerings.

I put a signup form in the show
notes, or you can email me at

Pam at strand fitness online.

com and asked to be put on my email list.

I hope you will tune in.

into my next episode where I explore how
we can support the health of our cells

and genes and slow biological aging.

Until next time, here's to filling
your middle years with more

health, strength, and resilience.