The Functional Edge- Longevity & Performance

In this episode of 9 to 5 Wellness, I'm interviewing exercise physiologist and movement professional Lucas Denham about how performance training metrics can extend health span and support longevity. We're defining longevity versus health span as quantity versus quality of life, then discuss key markers including VO2 max, grip strength, body composition and bone density via DEXA, strength/power, and movement quality (mobility, stability, and compensation). Lucas explains grip strength as a proxy for neuromuscular “hardware and software,” and details VO2 max testing, substrate utilization, and metabolic flexibility—shifting between fat and carbohydrate use across intensities. You'll learn about practical training approaches (zone 2, HIIT, aerobic intervals), including the Norwegian 4x4 protocol, noting as little as 3–8 minutes per week in zone 5 can improve VO2 max. We're also connect muscle mass and power to glucose regulation, fall prevention, and functional aging, and emphasize unstructured “play” as a sustainable, enjoyable driver of lifelong movement.00:00 Performance Meets Longevity01:57 Meet Lucas Denham02:57 Longevity vs Healthspan05:15 Key Longevity Metrics07:30 Why Grip Strength Matters09:38 VO2 Max Explained18:03 Metabolic Flexibility21:17 Zone Training and Protocols36:37 Muscle Mass and Aging42:25 Move Well Move Often47:50 Bring Back Play53:30 Where to Find Lucas55:34 Final Thanks and WrapSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/