FoundMyFitness

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member The strongest anti-aging strategy may be less about dramatic reversal and more about removing what accelerates aging in the first place. In this episode, Dr. Steve Horvath maps out the science behind biological age and how aging clocks are changing the way researchers evaluate longevity interventions. He also explains why omega-3s, a daily multivitamin, and sufficient vegetable intake stand out as evidence-backed, compounding levers for shifting biological age over time. Timestamps: (00:00) Introduction (07:05) What exactly is biological aging? (12:39) Do all aging clocks measure the same thing? (18:22) PhenoAge vs. GrimAge—how methylation reveals mortality risk (20:27) Why GrimAge is a powerful mortality predictor (24:10) How your epigenome remembers long-term stress (28:08) Can parents pass stress to offspring through the epigenome? (30:12) Why standard aging clocks fail in sperm (31:35) Can lifestyle changes reverse GrimAge? (33:24) How DunedinPACE tracks your aging speed (37:26) Which clock is best for testing longevity interventions? (39:47) Can methylation clocks replace long-term mortality studies? (43:33) Which interventions most reliably reverse epigenetic age? (46:31) Can someone reverse biological age by 5 years in 7 months? (50:49) Can GrimAge predict when you'll die? (52:36) Why a younger GrimAge doesn't mean more years of life (57:21) What epigenetic clocks fail to capture (1:03:26) Why aging clocks measure more than just inflammation (1:06:02) Does younger blood rejuvenate the whole body? (1:09:52) Can calorie restriction really slow biological aging? (1:14:00) Do GLP-1 drugs reverse epigenetic age? (1:17:29) Can a daily multivitamin slow epigenetic aging? (1:26:11) Omega-3, vitamin D, and exercise—which slows aging best? (1:34:01) Does correcting vitamin D deficiency reverse age acceleration? (1:36:29) Vegetables vs. exercise—which matters more for epigenetic age? (1:42:04) Does red meat accelerate epigenetic aging? (1:43:44) How much exercise is needed to slow epigenetic aging? (1:51:05) Can heat exposure mimic exercise? (1:52:29) Does a lower core body temperature slow aging? (1:54:54) How sleep disruption shows up on aging clocks (1:56:25) The role of social connection in biological aging (2:02:55) Are consumer biological age tests worth it? (2:07:52) How to choose a reliable biological age test (2:12:38) Why two epigenetic age tests might give different results (2:17:27) Can AI build better aging clocks? (2:18:58) Partial reprogramming—can cells become younger without losing identity? (2:22:52) What partial reprogramming can (and can't) reverse (2:27:43) Do DNA mutations actually drive aging? (2:29:59) Why no single intervention can stop aging (2:34:29) Why genetics aren't your destiny (2:38:38) Steve Horvath's longevity routine (2:43:11) Does short-term stress accelerate epigenetic aging? Show notes are available by clicking here Watch this episode on YouTube

Get access to more than 200 episodes of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member Range of motion is the one aspect of your physiology that doesn't have to decline with age, but neglect almost guarantees that it will. In this episode, Dr. Kelly Starrett explains how to build a durable body by restoring the movement patterns that modern life strips away. He also lays out a clear framework for raising resilient young athletes grounded in sleep, fueling, play, and skill development rather than early specialization and excess volume. Timestamps: (00:00) Introduction (06:24) Why pain doesn't always mean you're injured (08:37) How to manage persistent pain without stopping training (13:51) Does foam rolling really improve pain and mobility? (17:01) Can soft tissue work reduce soreness and help you unwind? (19:06) Why soreness isn't proof of a good workout (21:04) Is neck pain after overhead pressing a mobility issue? (26:04) How to test your mobility at home (27:52) The Cindy workout and why it works (28:48) What your warmup should actually accomplish (33:03) Why "don't get injured" is the wrong warmup goal (35:56) What if you don't have time to warm up? (38:56) How to maintain hip mobility in minutes a day (40:23) The sit-and-rise test for hip mobility (42:25) Can the sit-and-rise test really predict longevity? (43:52) Why fitness doesn't guarantee mobility (47:04) Improving shoulder mobility for desk workers (51:23) How much shoulder mobility work do you really need? (52:40) Can breath holds help prime and reset the nervous system? (55:50) How breathing mechanics affect spinal mobility (58:34) Do breath holds improve athletic performance? (1:01:11) Fit vs. sport-ready—what's the difference? (1:05:14) How to breathe during heavy lifts (1:08:56) Can planks help you practice better breathing? (1:14:16) Training for life vs. living to train (1:17:36) How should non-athletes think about training? (1:23:37) Why adults need leisure-time activity (1:27:32) What's really behind your nagging pain? (1:30:38) The couch stretch test for hip extension (1:32:38) How to test shoulder internal rotation (1:35:34) Why do perimenopausal women get frozen shoulder? (1:38:25) Can running benefit recovery after lifting? (1:39:40) Heat or cold for recovery—which and when? (1:42:59) Can heat exposure support tendon repair? (1:46:36) How to make desk work less sedentary (1:52:52) Why is sitting on the ground so important? (1:55:46) Why mobility doesn't have to decline with age (2:01:37) The surprising power of "movement snacks" (2:08:34) Why never do nothing beats all or nothing (2:13:34) Is our culture the real barrier to movement? (2:17:20) Why rucking is such an accessible way to train (2:19:22) Are you getting enough time outside? (2:24:32) Why better nutrition starts with what you're missing (2:29:18) What's gone wrong with youth sports? (2:31:26) Why sleep matters for young athletes (2:36:02) How to manage food and sleep around late practices (2:38:41) Should kids avoid specializing in one sport? (2:41:27) Why unstructured play is essential for kids (2:47:18) When should kids start strength training? (2:49:51) Can martial arts build movement skills in kids? (2:51:15) Why do so many kids drop out of sports? (2:55:09) Sleep, fueling, and pain in young athletes (2:56:46) What if your kid is a picky eater? (3:00:06) Handstands, skipping, and the foundations of youth training (3:02:24) Can simple jumping drills reduce ACL injuries in kids? (3:04:44) How 10 minutes of play can build movement skills (3:06:22) What should young athletes remove before adding more? Show notes are available by clicking here Watch this episode on YouTube