"Functional" Longevity Podcast
by Christopher Borda
Welcome back to the Y.E.S. Fitness "Longevity" Podcast Episode 37. Today we have Y.E.S. Fitness superstar Amy. Amy has overcome many hurdles in her four and a half year fitness journey. She has eliminated her migraines, transformed her body and is able to enjoy many of her outdoor activities again. She is always a blast to have in class. Listen to her amazing story. If you like this podcast, click below for additional episodes:http://yesfitnesspodcast.com/yesfitnesshome?fbclid=IwAR3GpS5c8q-2UfVQ2yrcu9EI-juUIMFiclopkkFwTbxKMzMJq5YacVVyavM
Episodes
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Exercise and Cancer: Why Willpower Is Not the Missing Piece
Can exercise help prevent cancer, improve treatment outcomes, or reduce the risk of cancer coming back? And if exercise is so beneficial, why is it often so difficult to get started? Research is revealing just how important physical activity may be before, during, and after cancer treatment. But...
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Is Running Bad for Arthritis? What New Research Says About Your Knees & Hips
Have knee or hip arthritis? You may have been told to stop running, jumping, or doing anything high-impact. But what if avoiding impact isn't always the best way to protect your joints? A large study involving 17,661 people with knee or hip osteoarthritis challenges the belief that high-impact...
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What Heat Does to Your Body After 40
Can sitting in a sauna actually help you live longer, protect your heart, and slow the aging process? Or is the science being exaggerated? Saunas, hot tubs, hot yoga, and exercising in the heat are getting plenty of attention for their potential health and longevity benefits. But can heat really...
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I Turned 40 and Knew Something Had to Change
Turning 40 can change the way you think about your health. In this episode of the Functional Longevity Podcast, I sit down with a Y.E.S. Fitness client to talk about why she decided it was time to make her own health and strength a priority. Like many women, she has a lot competing for her...
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The Missing Piece of Strength Training After 40
What if one of the most overlooked parts of staying strong after 40 isn’t your muscle—but your tendons and connective tissue? We spend a lot of time talking about maintaining muscle as we age, but that muscle still needs healthy connective tissue to transfer force and help you move, lift, walk,...
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Can Losing Weight Actually Make You Age Faster?
What if losing weight after 50 could actually make you weaker? For years, we’ve been told that weight loss is simple: eat less, move more, and get the number on the scale down. But as we get older, there’s a more important question: What exactly are you losing? In this episode of the Functional...
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The 3-Hour Eating Rule That Could Improve Your Health
Could when you stop eating affect your health—even if you don’t change what you eat or lose weight? A fascinating new study looked at what happened when middle-aged adults extended their overnight fast by finishing their last meal at least three hours before bedtime. After roughly eight weeks,...
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The Back Pain Myth Keeping You Stuck
If you have chronic low back pain, you may have been told you have a bad back, weak core, tight muscles, poor posture, or a damaged disc. But what if some of what you believe about back pain is actually making it harder to recover? In this episode of the Functional Longevity Podcast, Chris Borda...
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The Strength Training Benefit Women Over 50 Are Missing
Strength training after 50 does more than protect muscle and bone—it may also protect your heart. In this episode of the Functional Longevity Podcast, Chris Borda breaks down a 2026 systematic review and meta-analysis of 60 studies involving 1,931 postmenopausal women. The research found that...
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Why Creatine and Power Training May Be Better Together After 40!
If you’re over 40, strength matters—but power may matter even more than you realize. New research suggests that combining power training with creatine may offer some interesting benefits for healthy aging. In this episode of the Functional Longevity Podcast, Chris Borda of Y.E.S. Fitness breaks...
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The Summer Workout Benefit Almost Everyone Misses
Is Summer Heat Actually Making You Healthier? Most people try to avoid exercising in the summer heat. But what if training in warmer conditions is creating some surprising health and fitness adaptations? In this episode of the Functional Longevity Podcast, Chris Borda explores new research...
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The Muscle Mistake That's Aging You Faster
Why Strength Training Is the Key to Healthy Aging What if one of the most important things you can do to live longer isn’t more cardio, but building and maintaining muscle? In this episode of the Functional Longevity Podcast, Chris Borda breaks down a 30-year study following nearly 150,000 adults...
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Are You Training Too Hard to Get Results?
Are you training too hard to get the results you want? For years, the fitness industry has pushed the idea that more is better. Train harder. Push further. Do more. But especially after 40, the hardest workout isn’t always the smartest workout. In Episode 410 of the Functional Longevity Podcast,...
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Are You Losing Sleep and Shortening Your Life?
How much does sleep really affect how long and how well you live? In this episode of the Functional Longevity Podcast, Chris Borda explores what research reveals about sleep, health, and longevity. You’ll learn how consistently getting too little sleep can affect muscle recovery, body…
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The Walking Mistake That's Aging You Faster ⭐
Millions of adults walk every day believing they're doing everything they need to age well. The truth is, one common mistake may be causing you to lose strength, balance, and independence anyway. In this episode of the Functional Longevity Podcast, I explain what walking does exceptionally well,...
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The Aging Myth Yale Just Shattered
What if getting older doesn't have to mean getting worse? In this episode of the Functional Longevity Podcast, Chris Borda breaks down a groundbreaking Yale study that found nearly 45% of adults over 65 actually improved in brain function, walking speed, or both. Discover what this research means...
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The Hidden Narrowing That Quietly Ages You After 40
Are you getting older, or is your world simply getting smaller? In this episode of the Functional Longevity Podcast, Chris Borda explores The Narrowing—the gradual loss of everyday abilities many people mistake for aging. Learn why strength, power, balance, and mobility can be maintained well…
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Don't Let an Injury Age You Faster ⭐
An injury doesn't have to put your fitness on hold. In this episode of the Functional Longevity Podcast, Chris Borda explains how to keep making progress after an injury without making the injury worse. Using the story of YES Fitness member Donna, who continued training after fracturing her…
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The Fall Prevention Mistake Most Adults Make!
Most people think falls are just part of getting older. They're not. In this episode, Chris Borda explains why falls often begin years before someone hits the ground, how balance, strength, and power work together to keep you safe, and why strength training may be one of the most important things...
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The Workout That Makes Stress Easier to Handle!
Ever notice how a workout before a stressful day seems to make everything feel a little easier? In this episode, Chris explores new research on exercise, stress, and cortisol, revealing why a simple 10-to-30-minute workout may help you stay calmer, think more clearly, and better handle life's...
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The Missing Piece That Helped Beth Feel Like Herself Again
Many people don’t stop exercising overnight. It happens gradually. A missed workout becomes a missed week. Energy starts to decline. Sleep gets worse. Confidence fades. Before long, you don’t feel like yourself anymore. That’s exactly what happened to Beth. After COVID disrupted her exercise...
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The Hidden Brain Boost From Strength Training After 40!
Most people think strength training is just about building muscle or losing weight. But new research is revealing something far more important. After 40, the right kind of exercise may actually help protect your brain, improve memory, and slow cognitive decline. In this episode of the Functional...
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He Thought It Was Just Aging Until This Happened!
What happens when you realize you can’t do the things you used to… even just a few years ago?In this episode of the Functional Longevity Podcast, I sit down with John Litwin, who shares a powerful and honest story about what changed for him in his late 70s. Not decades earlier… just a few short...
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Is being overweight quietly increasing your risk of dementia?
Is being overweight quietly increasing your risk of dementia?In this episode of the Functional Longevity Podcast, I break down a powerful new study showing that higher body fat is not just linked to cognitive decline, it may actually be causing it. Even more important, we uncover the real driver...
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The Powerful Peakspan Insight That Changes How You Think About Aging!
Most people focus on lifespan. But what if the real goal is protecting your Peakspan? In this episode of the Functional Longevity Podcast, Chris Borda explains why strength, endurance, energy, and mental sharpness often decline long before disease appears and what you can do to stay at your peak...
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The Hidden Peptide Truth Everyone Is Missing About Longevity and Recovery
Peptides are everywhere right now, but are they the breakthrough they claim to be or just another wave of hype? In this episode of the Functional Longevity Podcast, Chris Borda cuts through the noise to explain what peptides actually are, how they work in the body, and the critical difference...
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The Insidious Fat That Quietly Steals Your Brain Power and How to Reverse It
Hidden visceral fat is not just a body issue—it is a brain issue. In this episode of the Functional Longevity Podcast, Chris Borda breaks down new research linking visceral fat to brain shrinkage, cognitive decline, and accelerated aging. Learn how reducing belly fat can help protect your memory,...
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The Hidden Brain Boost Intermittent Fasting Unlocks That Most People Miss
If you’ve been told intermittent fasting doesn’t work… this episode will flip that belief on its head. In this episode of the Functional Longevity Podcast, Chris Borda breaks down the latest research on intermittent fasting, including a major meta analysis and groundbreaking work from Mark…
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Why Metformin Is Not the Answer to Muscle Loss
Is metformin really a longevity breakthrough… or is it being misunderstood? In this episode of the Functional Longevity Podcast, Chris Borda breaks down the latest research on one of the most talked-about drugs in aging. Long praised for its potential to improve metabolic health, reduce...
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How One Inclusive Fitness Community Revived a Lifelong Training Journey!
If you’ve been exercising your whole life, you’d think finding a new gym would be easy… until you move to a new town. In this episode of the Functional Longevity Podcast, Chris Borda sits down with Lauren, a lifelong exerciser who had to start over after relocating. What she found wasn’t just...
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The Hidden Longevity Molecule Quietly Restoring Energy After 40!
Is low energy after 40 really just aging—or is something deeper going on? In this episode, Chris Borda breaks down the role of NAD, a critical molecule involved in energy production, recovery, and cellular health. As NAD levels decline with age, it can impact how you feel, perform, and recover....
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Astonishing Red Light Therapy Revelation for Brain Skin and Longevity Power
Is red light therapy actually improving your brain, skin, and recovery—or is it just another overhyped trend? In this episode, Chris Borda breaks down what the research really says about red and near infrared light and how it may impact your energy, aging, and long-term health. If you want to…
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Hidden Brain Rejuvenation Power That Exercise Unlocks!
Can exercise make your brain younger? In this episode of the Functional Longevity Podcast, Chris Borda explains new MRI research showing that both strength training and cardio can reduce brain aging and improve neural connectivity. You will learn how exercise improves brain health through better...
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Why the New Nutrition Guidelines Matter More Than You Think
In this episode of the Functional Longevity Podcast, Chris Borda breaks down the newly updated Dietary Guidelines for Americans through the lens of long-term health and performance. With 72% of U.S. adults overweight and life expectancy slipping behind other developed nations, Chris explores the...
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How Exercise Builds A Stronger Defense Against Cancer!
Exercise isn’t just about looking better or moving more — it’s one of the most powerful tools we have to protect our health. In this episode of the Functional Longevity Podcast, Chris Borda breaks down how both strength training and challenging cardio do far more than burn calories. They change...
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Strength isn’t optional—it’s medicine.
Muscle is the foundation of longevity, resilience, and independence as you age. In this episode of the Functional Longevity Podcast, Chris Borda breaks down why strength training protects your metabolism, immune system, and long-term health—and why losing muscle quietly accelerates aging. If…
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Forgotten Fat Biology That Unlocks Relief and Drives Longevity!
Fat isn’t just stored energy—it’s a hormone-producing organ that can either accelerate aging or support long-term health. In this episode of the Functional Longevity Podcast, Chris Borda explains how adipose tissue functions as part of the endocrine system, how dysfunctional fat drives…
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Proven HIIT Truths That End Cortisol Confusion!
High-intensity interval training (HIIT) is often blamed for elevated cortisol, stubborn fat, and hormonal disruption—especially for women over 40. But does the science actually support that claim? In this episode of the Functional Longevity Podcast, Chris Borda breaks down what cortisol really...
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The 2025 Longevity Breakthroughs That Ignite a Stronger, Longer Life in 2026!
This is our annual end-of-year summary—designed to help you step into 2026 with clarity, confidence, and a science-backed plan to extend your healthspan, not just your lifespan. Because let’s be honest: living longer doesn’t mean much if you can’t move well, lift confidently, think clearly, and...
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Astonishing Vitality Secrets That Supercharge Your Health Span!
Is it time to update the physical activity guidelines?A huge UK study is challenging the classic exercise rules and the results are astonishing. One minute of vigorous activity may be worth four to ten minutes of moderate effort. In this episode we unpack what that means for longevity and how you...
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The Uncommon Fortitude Breakthrough That Transforms Stress Into Lifelong Vitality
Stress isn’t the enemy—poor stress resilience is. In this episode of the Functional Longevity Podcast, we unpack a powerful shift in 2025 research: the goal isn’t to eliminate stress, but to strengthen your stress response. You’ll learn three simple, science-backed strategies that improve...
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Overcoming Adversity: How 7 Clients Transformed in 8 Weeks!
In this episode, we’re celebrating seven amazing members who each battled their own challenges—injuries, self-doubt, busy schedules, and life stress- and still dropped two sizes in just eight weeks. Their stories prove that when you commit, adapt, and stay consistent, anything is possible.
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The Astonishing Vitamin That Ignites Vitality and Shields Your Future!
There’s one nutrient—simple, accessible, and shockingly overlooked—that can influence how long you live and how well you feel doing it. New research is revealing that vitamin D isn’t just a “vitamin”… it behaves like a powerful hormone tied to cellular aging, inflammation, cancer risk, and even...
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Uncover Dominant Strength to Reclaim Your Best Shape!
Today, we’re examining one of the most misunderstood pieces of the fat loss puzzle—protein.If you’ve been around the health and fitness world for any amount of time, you’ve likely heard the phrase:“Just eat more protein.”But what does that actually do? Does it really boost metabolism in a...
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The Transformative Truth About Weight Loss Meds: Reclaiming Health, Not Just Shedding Pounds!
The Transformative Truth About Weight Loss Meds: Reclaiming Health, Not Just Shedding Pounds Today, we’re examining one of the most talked-about topics in health and fitness right now: weight loss medications. Yep, we’re talking Ozempic, Wegovy, and Mounjaro. If you’ve opened a magazine, scrolled...
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Unraveling the Hidden Enigma of Metabolic Decline to Reignite Vibrant Health
Today’s episode tackles one of the most quietly damaging issues in modern health: metabolic dysfunction. This isn’t just about blood sugar or weight—it’s about a system-wide shift in how your body handles fuel, impacting every major organ. We’ll cover the early warning signs, what to measure, and...
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Reignite Your Vitality with the Extraordinary Science of Strength!
What if preventing bone loss could actually be fun? In this episode, host Chris Borda breaks down the science and strategy behind Lonjeopardy — a smarter, research-driven approach to protecting and rebuilding bone strength. Learn how heavy, high-velocity resistance training (like in the LIFTMOR...
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Muscles actually protect your memory in ways that will shock you!
Discover why exercise isn’t just good for you — it’s the most powerful tool we have for delaying aging and protecting long-term health. In this episode, we dive into new research revealing exactly how movement fuels longevity and keeps your body stronger for longer. If you’re ready to unlock a...
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How One Bad Night’s Sleep Can Destroy Your Health Forever
Missing even a single night of quality sleep can do more than make you tired — it can accelerate aging, disrupt your metabolism, and impact your long-term health. At YES Fitness, we know that real wellness goes beyond workouts. Strength training not only builds muscle and boosts energy, it also...
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Could This Amazing Cocoa Discovery Help You Live Longer and Feel Younger?
What if one of your favorite treats could actually help you age better? 🍫 In this episode, we dive into the surprising science of cocoa flavanols—powerful compounds found in dark chocolate that can reduce inflammation, fight inflammaging, and support heart and brain health. Discover how this...
About this show
Welcome back to the Y.E.S. Fitness "Longevity" Podcast Episode 37. Today we have Y.E.S. Fitness superstar Amy. Amy has overcome many hurdles in her four and a half year fitness journey. She has eliminated her migraines, transformed her body and is able to enjoy many of her outdoor activities again. She is always a blast to have in class. Listen to her amazing story. If you like this podcast, click below for additional episodes:http://yesfitnesspodcast.com/yesfitnesshome?fbclid=IwAR3GpS5c8q-2UfVQ2yrcu9EI-juUIMFiclopkkFwTbxKMzMJq5YacVVyavM
Hosted by
Christopher Borda