Live Long and Master Aging

• Mind–Body Training for Longevity | Shebah Carfagna & Nate Wilkins

  Mind–body training is widely recognized as a pillar of healthy aging. Research suggests that how we move — and how we think while we move — are deeply connected. When breath, focus and technique align, we sharpen cognition, reduce stress and build the kind of resilience that keeps us active for life.In this episode of Move for Life, fitness coaches Nate Wilkins and Shebah Carfagna explore why the mind–body connection is more than a trend — it’s a practical framework for living longer and living well. From tai chi and yoga to strength training or a simple daily walk, they highlight the unifying theme of intentionality: paying attention to what the body is doing and why.Even small rituals — stepping outside for a dose of “ecotherapy,” or taking a mindful decision-making walk — can transform everyday movement into powerful brain-training moments. Studies now show that moderate physical activity can ease anxiety and depression as effectively as some medications.It’s a compelling reminder that exercise isn’t just for the body — it’s one of the most potent tools we have for lifelong mental well-being.This is the latest in our 20-part series, Move for Life. You should consult a doctor or qualified fitness professional before beginning a new exercise program, especially if you have an existing health concerns or limited mobility.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountSiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

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• How Light Disrupts Our Sleep | Prof. Philippa Gander

  Our understanding of the body's internal clocks is rapidly evolving, with new research shedding light on the powerful effects of circadian rhythms. From the way artificial light disrupts our sleep patterns to how animals’ natural cycles offer valuable insights into human health, the science is undeniable. Dr. Philippa Gander, a leading expert in sleep and circadian rhythms and author of Life in Sync: The Science of Internal Clocks and How We’re Disrupting Them explains how these disruptions impact not just humans but entire ecosystems, including marine life. Her groundbreaking work also reveals the profound effects of light pollution, offering fresh perspectives on how we can better align our lives with our biological clocks. In this conversation with Peter Bowes, Gander also highlights practical ways we can make adjustments to better sync our lives with nature’s rhythms for improved health and well-being.Photo credit: Lucia Zanmonti-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts SpotifyEnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountSiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

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• Why Farmers’ Walks Boost Longevity | Shebah Carfagna & Nate Wilkins

  Farmers’ walks - carrying weight in each hand and moving with steady control - are catching on as a simple, full-body exercise that mirrors real life. In this episode Ageless Workout creators Nate Wilkins and Shebah Carfagna, explain why this straightforward movement does far more than build strength. It boosts grip power - a marker often linked with overall health and longevity - and helps improve posture, core stability, and balance. Switch to a single side carry and you add a strong anti-tilt challenge that wakes up the entire midsection.From staying ready for travel to handling everyday tasks with confidence, the farmers’ walk reflects the kind of movement that supports aging well. This is the latest in our 20-part series, Move for Life. You should consult your healthcare providers before starting or modifying a fitness routine.You should consult a doctor or qualified fitness professional before beginning a new exercise program, especially if you have an existing health concerns or limited mobility.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountSiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

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• Kettlebell Swings for Longevity | Shebah Carfagna & Nate Wilkins

  The kettlebell swing is a cornerstone exercise for building strength, power, and cardiovascular fitness - all in one efficient, full-body movement. Proper technique is key: mastering the hip hinge, engaging the core, and selecting the right load are essential to protect the back and generate force through the glutes.In this Move for Life episode of the Live Long Podcast, Peter Bowes is joined by trainers Nate Wilkins and Shebah Carfagna, co-founders of The Ageless Workout, to explore how this ‘super movement’ enhances stability, balance, and body awareness. They highlight why kettlebell swings are especially valuable for older adults, helping maintain quick, reactive strength for daily life.The conversation also covers how to warm up dynamically, integrate swings into broader routines - alongside planks, circuits, or resistance training - and how group workouts can boost motivation and social connection.You should consult a doctor or qualified fitness professional before beginning a new exercise program, especially if you have an existing health concerns or limited mobility.This is the latest in our 20-part series, Move for Life. You should consult your healthcare providers before starting or modifying a fitness routine.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountSiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

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• Move Better, Live Longer: The Power of Functional Training | Shebah Carfagna & Nate Wilkins

  Functional training is redefining what it means to stay fit for life. Instead of chasing personal records in the gym, this approach focuses on the movements that matter most—squatting, lifting, balancing, and moving with control—to preserve independence and prevent injury.In this Move for Life episode of the Live Long Podcast, Peter Bowes is joined by trainers Nate Wilkins and Shebah Carfagna, co-founders of The Ageless Workout, to explore how functional fitness supports healthy aging and long-term vitality. They discuss how to tailor workouts to your lifestyle and age, set realistic baselines, and build habits that stand the test of time.More than a trend, functional training offers a cost-effective, evidence-based path to longevity—linking movement, nutrition, sleep, and social connection to a longer, healthier life. The ultimate goal: stay capable, strong, and independent for as long as possible, compressing decline into the shortest time.You should consult a doctor or qualified fitness professional before starting any new exercise program, especially if you have existing health conditions or limited mobility.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountSiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

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