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PODCAST

Simplavida: Simplified Longevity

Paul Kedrosky and Howard Luks

Simplifying health, fitness, exercise, Zone 2, and longevity, with your hosts Dr. Paul Kedrosky and Howard Luks, MD. 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. Public excerpts only. To listen to entire episodes, as well as get show notes and full transcripts, subscribe at simplavida.com.

health & fitness life sciences

All Episodes

29:58

Aging and the Limits of Human Performance

Simplavida: Simplified Longevity ·

2025/02/28

This 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

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16:40

So, You're Pre-Diabetic. Now What?

Simplavida: Simplified Longevity ·

2025/02/12

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

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19:32

Air Quality and Longevity: Air(ea) Under the Curve

Simplavida: Simplified Longevity ·

2025/01/30

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

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19:12

Misconceptions About Grip Strength and Other Health...

Simplavida: Simplified Longevity ·

2025/01/09

Paul 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

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21:22

We Didn't Evolve to Exercise, But We've Engineered...

Simplavida: Simplified Longevity ·

2024/12/10

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

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20:19

The Form Police Live Inside of My Head

Simplavida: Simplified Longevity ·

2024/11/27

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

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21:15

Running, Racing, and Failure

Simplavida: Simplified Longevity ·

2024/11/22

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

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14:42

Paul's Race Training Diary: The Merits of Structured...

Simplavida: Simplified Longevity ·

2024/09/20

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

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10:47

Inigo San Millán on Sedentary vs Active Human Metabolism

Simplavida: Simplified Longevity ·

2024/09/19

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

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10:47

Returning to Exercise After Illness and Injury

Simplavida: Simplified Longevity ·

2024/08/29

In 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

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10:47

The Less You Move, the Worse You Feel

Simplavida: Simplified Longevity ·

2024/08/15

In 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

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10:47

Market Panics, Meniscus, and Loss Aversion

Simplavida: Simplified Longevity ·

2024/08/06

In 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

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10:47

Back Away From All the Surgery, Bro

Simplavida: Simplified Longevity ·

2024/07/25

Paul 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

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10:47

Debunking Gym Myths: Ignore the Influencers

Simplavida: Simplified Longevity ·

2024/07/18

Debunking 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

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10:47

Poor Health Usually Isn't Just a Single Incident

Simplavida: Simplified Longevity ·

2024/06/27

Paul 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

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10:47

Knee Mysteries, and How ACL Repair is Changing

Simplavida: Simplified Longevity ·

2024/06/20

In 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

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10:47

All the Movements Matter: Move More

Simplavida: Simplified Longevity ·

2024/06/13

In 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

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10:47

Your Knees Don't Hate You, and Other Fitness Myths

Simplavida: Simplified Longevity ·

2024/06/06

In 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

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14:44

Hey, I'm Injured. FFS. Now What?

Simplavida: Simplified Longevity ·

2024/05/23

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

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10:47

Simplifying Resistance Training. Really.

Simplavida: Simplified Longevity ·

2024/05/18

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,

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23 results

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