September 15, 2025 • 31 mins
This week on Stronger Weekly, we break down the most important health & fitness headlines of the week:
- Australia’s social media ban for kids runs into issues with enforcement.
- The “Make Our Children Healthy Again” report issues guidance and health policy shifts to reshape trust, drug access, and health regulation in 2025 for children
- The FDA cracks down on misleading pharmaceutical ads in direct-to-consumer marketing.
- New research shows a single session of resistance or HIIT reduces growth of breast cancer cells.
- Evidence continues to build: regular strength training can stop, and reverse, aging.
Plus, I share 5 tools you can start using today to increase your healthspan — covering strength, recovery, sleep, nutrition, and mindset.
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EPISODE RESOURCES /CITATIONS
-Australia Bans Social Media for Kids Under 16 Ban takes effect Dec. 10, enforcement still uncertain. Source: BBC News — link
- White House MAHA Commission — Childhood Health Strategy Nutrition reform, 60 min/day activity, preventive care, family support. Source: White House — link
- Exercise & Breast Cancer Survivors Study One high-intensity workout altered blood chemistry, suppressing cancer cell growth. Source: Springer — link
- Trump Targets Pharma Advertising Memorandum directs FDA/HHS to crack down on misleading drug ads. Source: White House Fact Sheet — link
- Exercise & Epigenetic Age Reversal Study shows structured exercise reduced biological age by years (DNA methylation markers). Source: Muscle & Fitness — link
The health and fitness news you actually need, delivered every Monday by Certified Health & Fitness Expert, USMC Veteran, and Healthcare Executive Jesse Carrajat. Get the facts first on the research, trends, and breakthroughs that matter — plus conversations with leading experts and thought leaders on how to build a stronger, longer, healthier life. Give us 45 minutes each week, and we’ll help you grow Stronger Weekly.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey folks, welcome to Stronger Weekly for the week of Monday,
September 15th. This week we'll be covering
everything from Australia's social media ban for kids under
16 to a new groundbreaking studyshowing that high intensity
interval training actually can help to fight cancer.
Plus, we'll do a deep dive on the levers that you can pull to
(00:22):
improve your health span living longer and stronger.
You don't want to miss it. Let's get into it.
(00:45):
Well, everybody, welcome to Stronger Weekly.
I'm your host, Jesse Carajet. Thank you for being here.
It is the week of Monday, September 15th, and we're going
to be covering all of the news that we think you need to know
from the world of health and fitness over the last week.
And we're also going to be doinga deeper dive.
(01:07):
Health span as opposed to lifespan.
Health span is all the rage these days, as it should be.
Now we're all hearing about and learning about the different
levers that we can pull in our lives in the realms of fitness,
nutrition, and lifestyle that can help us not just live
longer, but live longer, healthier.
(01:31):
And because it's all the rage and because of some of the news
in health and fitness in this past week touches on those
things, we thought it'd be greatto try to condense it for you
listening. You know, not all of us have the
time or resources to invest, especially in some of the
medicine and supplementation that is necessary to really tap
(01:52):
into improving our health span. But there are things that you
can do every single day that stack up over time, hopefully so
you do live longer and healthierand stronger and all those
things. So on the back end of this
episode, we are going to dive into some of the pillars that we
think are practical and simple enough for you to start living
(02:13):
and actually living out in that way now.
But first, as always, what we like to do is jump into the
health and fitness headlines of the week.
First up, big news out of Australia.
Did you know that countries are starting to ban social media for
(02:33):
kids? That's right.
So Australia back in 2024, November to be specific, passed
one of the world's first laws banning social media for kids
under 16. That's right, Hallelujah, let's
do it. The ban takes effect this
December 2025, but new reports this past week show that
enforcing the law will be far more complicated than passing
(02:56):
it. And that report released this
past Sunday concluded that whilemethods like ID checks, parental
approval, facial recognition technology are possible, none of
them are actually foolproof. So facial recognition was 92%
accurate for adults. But the report found a quote,
buffer zone around age 16, meaning some kids would slip
(03:22):
through while some adults could be wrongfully blocked.
So some technical difficulties in the enforcement of a very
well intended social media ban for kids.
So Australia's Communications Minister Anika Wells defended
the move, saying, quote, these are some of the world's richest
companies. They are at the forefront of AI.
They use the data that we give them for a bevy of commercial
(03:45):
purposes. I think it is reasonable to ask
them being the social media companies to use that same data
and tech to keep kids safe online.
So kudos to Australia. I hope they figure it out and I
hope it comes to the US, frankly.
Next up, news out of the Maha movement that's make America
(04:07):
healthy again. So the Maha Commission released
their Make our children Healthy again report.
That's right, a childhood healthstrategy.
It's a long-awaited report that was supposed to come out to help
us understand how to make our kids healthier, healthy again.
So the commission's report, published by the White House and
(04:28):
HHS, of course, led by RFK Junior, lays out a sweeping
plan. The pillars are nutrition
reform, including stricter school meal standards and lower
sugar intake. Let's go physical activity
targets of at least 60 minutes of intentional exercise per day,
expanded preventative healthcareaccess, and new family and
(04:50):
community programs. The report warns that today's
children face shorter life spansand higher rates of chronic
disease than their parents if action is not taken.
So HHS leaders described the plan as the most comprehensive
initiative in decades, setting benchmarks such as cutting
childhood obesity within 10 years.
(05:11):
What does it mean for us? Expect more policies and
programs available to our children, more guidance from the
government, more research to connect the dots with health
outcomes, with behaviors, thingslike social media inactivity,
etcetera. So look at the description of
this episode down below. We'll link to that report.
But good progress in the area ofthe health of our children in
(05:36):
America. Next up, a groundbreaking and
exciting study linking high intensity interval training with
cancer cell reduction, which is exciting.
So in August 2025. Study is getting plenty of
coverage in the news this week, with multiple outlets reporting
that even a single session of this form of exercise may help
(06:00):
to slow the growth of breast cancer cells specifically and
also kill those cells. So researchers out of Edith
Cohen University publishing in Breast Cancer Research and
Treatment, studied 32 women who had completed treatment for
breast cancer. Participants performed 1 high
intensity workout, either weightlifting or interval cycling, and
(06:23):
blood samples collected before and after the workout were
applied to breast cancer cells in the lab.
So let me explain that these women did a workout again
weightlifting or cycling at a high intensity and then blood
was drawn from those women and then inserted into these cancer
(06:43):
cells. And the results were that the
higher levels of proteins calledmyokines, especially interleukin
6, suppressed tumor growth and encouraged cancer cell death,
lead researcher Dr. Tina Skinnersaid.
Quote, we saw that even one boutof exercise was enough to make
the body's internal environment less favorable for cancer.
(07:07):
This highlights the potential for exercise as medicine, not
just lifestyle. So as you're planning and
thinking about your own exercise, not only, of course,
if you're impacted by cancer, but if you don't want to be and
you want to fortify your health,make sure you're including high
intensity type training into your regime.
(07:30):
Next up, back to Washington. President Trump and his
administration is targeting the Pharmaceutical industry
specifically going after advertising.
So in Washington, President Trump signed a new memorandum
this week putting pharmaceuticalcompanies on notice.
Let's go over their advertising practices.
(07:50):
The memorandum directs the FDA and HHS to enforce existing
rules requiring a fair balance of risks and benefits in
pharmaceutical advertising. Right now, drug commercials
often emphasize or overemphasizethe benefits while racing
through the fine print of side effects.
We've all seen it, right? You're watching TV, you see the
ad for whatever it is and they just take all their time.
(08:12):
Happy people going through fields, sunshine, all is good.
And at the end it's but a lot ofand you don't know what they
said and you're probably not going to go back around to it.
So the White House says that allof that is about to change.
Quote, this presidential memorandum is the strongest,
boldest action we can take to make sure that patients have
adequate safety information on pharmaceutical ad, said one
(08:34):
senior official. The move also follows a push
from RFK Junior, who campaigned alongside Trump before the
election. At one rally, Kennedy declared,
quote, one of the things I'm going to advise Donald Trump to
do in order to correct the chronic disease epidemic is to
ban pharmaceutical advertising on TV.
That's a ban, not just, you know, moderating and making sure
(08:55):
they're saying the right things,ban it out, right?
And that's RFK Junior. While this memorandum stops
short of a ban, again, it sends a clear signal that pharma
companies will face tighter scrutiny and potentially tougher
penalties. All for it.
So backing the administration onthis one and last up this week
for your health and fitness headlines.
(09:17):
Another really exciting study making waves in the health and
fitness world, this time linkingexercise, regular exercise to
epigenetic age reversal. So a new study published in the
journal Aging tracked middle-aged adults who completed
a structured exercise program combining aerobic and resistance
training. So it's well-rounded.
(09:38):
Researchers measured participants epigenetic age,
which is essentially A biological class based on DNA
methylation markers before and after the exercise program.
The results? Astounding participants showed a
reduction in biological age, excuse me, in some cases by
several years, suggesting that consistent training can
(10:01):
literally turn back the bodies internal clock on a cellular
level. So lead author Doctor Michael
Skinner wrote, quote. Our findings show that
structured physical activity is not only preventative, it may be
rejuvenating, impacting the biological processes of aging at
the epigenetic level. Muscle and Fitness, which
(10:24):
covered the study, noted that this supports a growing body of
research linking exercise to improve longevity, reduced
chronic disease risk and better overall health span.
Who doesn't want all of those things?
So exercise again, not just to make you look better and feel
better and be stronger, it actually may make you younger,
(10:46):
literally make you younger. Turn back the clock, at least on
a biological level. So just one more reason to stay
consistent with your training, whether that's lifting, running,
walking, movement in general is one of the most powerful anti
aging tools that we have. So that's your health and
fitness headlines of the week. A quick word from our sponsor.
(11:09):
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(11:55):
and get started on your journey to finally find freedom from
alcohol. All right, folks, welcome back
and let's jump into the deep dive of the week.
Another solo episode here. And what we're going to talk
about is health span. Again, there's lifespan and
health span. Health span is living longer and
healthier Most of my life that wasn't really a term, right?
(12:20):
I'm 40 years old. I started training after the
Marine Corps really intentionally training, I'd say
around 20 years old. And you know that the 1st 15
years or so, I was really just focused on how do I get stronger
staying lean and how do I like look good and and feel good.
But as I'm aging, I'm 40 now. And then also just as the
fitness community in science is coming up with these great
(12:41):
studies and technologies and medicines to help us live
longer. It's, it's really something that
I'm focusing on, but I'm feelingthe broader society focus on.
It just so happens that I use AI, use WOOP for like more like
an advanced heart rate tracker and health tracker.
And they're introducing some great new technology that has to
do with health span. And what I'm able to see is what
(13:02):
is my biological age? And I turned 41 in this coming
November, But what is my, they call it WOOP age, but it's kind
of more of like what is my actual age?
And I'm, I feel good about it. 3032.4, so almost an 8 year kind
of, you know, difference there between what whoops as I am and
what I actually AM. And that feels great.
(13:23):
Now, you know, caveat here is whoop, I'm not submitting my, my
blood. They're, they're not doing like
an actual, you know, taking my blood, looking at like
biomarkers and things. So they, they don't really know.
But what it is taking under consideration is what it does
track, which is my sleep, and ittracks my training.
So it automatically detects whenI'm doing cardiovascular
(13:44):
training or strength training, things like that.
But also I program in their behaviors that I want to focus
on. So things like sleep, cold
plunges, social media use, stress levels, which is more,
you know, anecdotal reporting that I do.
And it takes all that in consideration and it really
tracks week over week. Is my health span increasing or
(14:06):
decreasing? Which is really great.
Now I am going to be submitting,you know, a full comprehensive
blood panel and kind of picking up the hood, if you will, to
look at that. But the point is I'm starting to
focus on both the behaviors and my training and my nutrition so
that I'm not just stronger, but I'm living longer stronger.
And I would highly encourage anybody to do that.
(14:26):
So what I wanted to do this weekwithout taking too much of your
time, after doing a lot of research on it and a lot of my
own kind of anecdotal experience, is just talk about 5
pillars that I believe all of uscan do and should do if you want
to live longer and healthier, meaning that there's not a lot
of barriers to entry here for you to start doing these things.
(14:48):
I'm not going to recommend big investments, time investments,
but they're more simple things that you can do, hopefully
layering over what is an intentional fitness and
nutritional lifestyle. So let's dive into those
pillars. And no surprise here, the first
one is strengths training. So you heard the headlines from
this week, there were two in there.
(15:08):
One of them linked high intensity interval training to
fighting cancer. And the other one just linked
strength training and cardio in general to reducing your
cellular age, right? So that's absolutely a pillar.
If you're not strength training and you can, meaning you don't
have injuries limiting your ability to do so, that is the
number one lever. So if you're not resistance
(15:30):
training, absolutely you should lean into it.
It preserves lean muscle, which declines with age, and it
improves insulin sensitivity, bone density and metabolic rate.
And most importantly, it keeps you capable, right?
I think that the common phrase is, I want to be able to play
with my grandkids on the floor one day.
Valid. But how about just take care of
(15:51):
yourself, Climb up and down stairs, carry groceries, do like
the things that you would need to do as you age and become a
senior citizen. So those things are all
important. And there's just so many studies
linking strength training these days to longer health span than
just simply cardio alone, right?So it's a resistance training.
So what can you do? What should you do?
(16:13):
My recommendation, if you can train with resistance.
Now, that could be body weight and gravity or actual weights of
some kind, but do it three to four times per week with
intention if possible. If you do it three times a week,
you could do a full body liftingroutine.
If you get up to four or five, you're going to want to do more
of a split where you're alternating different body
(16:33):
types. Focus on compound lifts if
possible. So these are movements that
require multiple muscle groups and joints and systems.
So think things like squats, deadlifts, bench presses, pull
ups or pull downs. Things like that.
I would recommend aiming for like 8 to 12 repetitions per
(16:54):
set. If you want more of a deep dive
on how to structure strength training week over week, month
over month, go back to last week's episode where I actually
gave an extensive overview of myexact training program as well
as justification and reasoning as to why focus on progressing
over time. Meaning as you get stronger,
(17:16):
always focus on what industry insiders or people like me call
progressive overload, progressively overloading your
body with more difficulty and resistance.
And then optional if you are up to it, you can always finish one
of those 3 to 4 workouts per week with what I'll call a
finisher or explosiveness. So something where you get your
(17:38):
heart rate up, things like farmers, carries, box jumps or
jumps of any kind if you can, something more kind of
explosive. But in general and in summary,
don't overlook the benefits of strength training for longevity
and health span, not just for muscle building and looking good
and looking lean and strong. So that's strength training.
(18:01):
I'll call it pillar number one. Pillar #2 zone 2 cardio,
intentional steady state, longerduration cardiovascular
exercise. First things that might come to
mind, a jog. We're a cycling session, we're
rowing or swimming. Some movement that gets your
(18:24):
heart rate into that zone 2 areain terms of beats per minute and
stay there for a duration of times called steady state
cardio. I've heard it called low
intensity steady state, moderateintensity steady state and why
is this important even though it's sometimes it could be
boring and it takes a while. First, it improves your
mitochondrial function, which isthe energy factories of your
(18:49):
cells. It of course boosts fat
metabolism, expands or improves your aerobic base and your VO2
Max, which is one of the strongest indicators of
longevity or predictor of longevity.
And and most people don't realize this, they might intuit
it. It helps you recover faster
between hard efforts and lift. So there's actually carry over
(19:12):
benefits to the strength training, which we've already
talked about. If you want proof or
justification, Google Zone 2 Cardio and find some of the
research and thinkers and influencers that are all for it.
Some people that come to mind, you have Doctor Andy Galpa, Dr.
Peter Attia, Doctor Andrew Huberman.
I mean you don't have to take myword for it, but it is known as
(19:36):
the number one health span intervention for your heart.
Most recommendations that I've seen is to try to land around 90
minutes of this intentional exercise per week.
Don't overlook that the fact that you may be picking up Zone
2 cardio activity just in your daily functions and even in your
(19:56):
strength training, but a lot of experts recommend intentionally
scheduling these sessions. Things you can do.
I, I mean, I spread mine out three times a week.
So I'll look for 30 to 35 minutes per session.
Sometimes I will do it after a strength training.
Exercise. Sometimes I just kind of isolate
it on my own rest day, which forme is Wednesdays.
(20:17):
Ways that you can reach that. You could do an incline walk on
a treadmill, which I love. Multitasking is not always
great, but sometimes I'll do emails and work on my phone as
I'm on a treadmill. Love that if I'm jogging or
running I might listen to an online course or maybe a
podcast. You can always try stronger
weekly during your run. I won't push back on that now,
(20:37):
but whatever you like to do, just choose something that you
enjoy or at least enjoy most times.
Wear a heart rate tracker or monitor.
Most people, I don't say most people, some people wear these,
you know, Apple Watches, which have that built in.
And one way, if you don't want to wear a tracker like that, is
there something called a talk test?
As soon as you get to a point during your cardio session where
(20:59):
you have to take breaths in between your words, that is an
indicator that you've just movedinto that zone 2 cardio realm
and try to stay there. So that's around 60 to 70% of
your Max heart rate if you know it, which is enough to sweat but
still talk. So Zone 2 cardio is the number
(21:19):
two pillar or lever that you have to be investing in if
you're really focused on improving your health span.
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today. So the next pillar, and I
perhaps I should have led with this one, but #3 has to do with
nutrition. How can you eat to live
healthier, longer lives? And I'll start with this.
(22:29):
If you overcomplicate nutrition,you will burn out from it and
you won't stick to it. So if it requires a calculator
and counting calories and barcodes every single meal and
an app and prepping your meals and spending hours and
Tupperware and all that stuff, you're not going to be able to
stick with it. So I would recommend first and
foremost a nutritional lifestylethat is convenient and simple
(22:51):
for you. But why does nutrition matter?
If if you focus all your energy on exercise and training, but
then you eat bad foods and then you eat chunk and put chunk in
your body, it's going to completely just sabotage all of
the gains both aesthetically andinternally.
So I mean, you can reduce chronic disease through your
(23:14):
nutrition, you can reduce inflammation.
And because again, we're talkingabout health span, first would
focus on high quality proteins, high fiber.
You want to avoid ultra processed foods, which are
literally linked to every moderndisease.
So just try to avoid anything that has more than one
ingredient if you can. But you want to base your meals
(23:36):
and you're eating around protein, carbohydrates, and
healthy fats. You want to eat a lot of
produce, specifically vegetablesthat are green, dark green.
So think things like spinach andkale on the carbohydrate side of
things. You don't want them to be
processed. You don't think things like
beans, oats, rice, quinoa. You want to stay away if you
(23:59):
can, from just modern wheat, like wheat bread and things like
that. Prioritize hydration.
Again, go back to last week's episode where I really did a
deeper dive on nutrition. But if you're looking for one
such kind of template on the wayto eat, I recommend the
Mediterranean lifestyle. Again, that's healthy fats,
(24:19):
carbohydrates and proteins. Fish are great.
You may look at, you know, adding chicken and poultry and
eggs if you like that, into the Mediterranean.
But again, Whole Foods is the take away.
Watch your calories and your consumption.
You don't want to over consume. Look into time restricted
eating, which is great for inflammation, but it's also a
great way to just monitor how much you're eating if you put
(24:42):
guardrails. And then carbohydrate timing is
something to think about too, which simply means timing your
carbohydrates around your activity levels for the day.
OK, so we talked about strength training, cardio and nutrition,
but how about sleep and recovery?
Again, tons of research just linking quality, consistent
(25:04):
sleep to longevity. I mentioned WHOOP earlier on.
I've noticed that the two leversthat move my WHOOP age the most
are how much sleep I'm getting and how consistently.
And then also VO2 maps, which I alluded to earlier.
But around sleep and recovery, you can do everything right?
(25:25):
And if you sleep like trash, your health will be trash.
I mean, those are facts these days.
There's a study that I read recently that found just one
week of consecutive 5 hour nights of total sleep wrecks and
wreaks havoc on your body, including insulin sensitivity.
It diminishes your VO2 Max, which again is a major marker
for longevity. And chronic poor sleep increases
(25:47):
risk of get this stroke, obesity, anxiety, depression and
so many other things that just kill you fast, right?
So sleep, sleep, sleep. Focus on it.
Track it. If you have a tracker, try to
get 7 to 9 hours of sleep. 7 on the low side, 9 on the high 9 I
(26:09):
I just can't do life on 9 hours of sleep.
That's a long time. And some people can but try to
get at least 7 hours of sleep, if not on the higher maybe 8.
Call it if you're a a busy person and try to have the
environment be supportive of your sleep.
So what do I mean by that? Dark, a lot of times cooler
right? So I like to sleep in 67°.
(26:29):
My wife doesn't like that. But dark cool environments do
tend to help with sleep efficiency.
Meaning like when you're asleep,how much of it is actually
quality sleep? And of course a quiet room.
Try to cut out screen time and food, especially alcohol.
I hope that's a food. But try aim for like 2 hours
(26:49):
before you fall asleep. Have a good routine, they call
it sleep hygiene where you kind of do the same things leading up
to that sleep. So you might have like a night
time routine that signals to your body that it is time to
slip into rest. And if you can and you're up
into it, track your sleep because you know, objectively
seeing like, oh, I thought I slept more yesterday, but
(27:10):
according to this, I didn't can just give you that extra
motivation. It's kind of leaned into it and
be intentional about your sleep.And of course, there's other
things that you could add if you're interested.
So things like cold plunging, stretching, mobility, walking
after meals and before dinner, they're all little things that
you can do to improve your recovery.
And then a big one, we've talkedabout it quite a bit on my show
(27:33):
and it falls into lifestyle as man, if you're a drinker, be
honest with yourself, look at itand just ask yourself, can I
should I drink less? Because alcohol, believe it or
not, the more and more studies come out, are being linked to
things like cardiovascular disease and even cancer.
And since we're talking so much about heart health and
(27:55):
inflammation, alcohol consumption, even 2 drinks,
which used to be the dietary guidelines from our government,
no longer. But even 2 drinks a day just can
be trashing your body and your sleep.
And then you stack those days into weeks, they turn into
decades, and you are literally scientifically decreasing your
lifespan because of what seems to be a benign habit that helps
(28:17):
you enjoy yourself. So take a look at your alcohol
consumption. That's just my little $0.02
there around lifestyle and then this last piece, the fifth
pillar and this really leans into these emerging trends in
fitness, which I don't think aregoing to be fast.
They're going to be here to stay.
Get your blood work done, folks.There's some amazing
(28:38):
organizations out there that make it simple and easy where
you can go online. You can, you know, schedule a
time to get your blood drawn. They'll actually send people to
your house, they'll take it. They'll schedule a follow up
with you with a functional medicine doctor, Review your
actual blood work and just try to look for anything that could
be off and which could be an indicator of some issues that
(28:59):
you could run into down the road, which you can get ahead of
now. But you know, the data that you
can get from a comprehensive blood panel can and should
change and modify your personal nutrition and training and
recovery plan. But you can't know unless you
again, pop open the hood and kind of inspect the engine, if
(29:21):
you will. So, So what you should do, I
think at a minimum, get labs drawn annually and then make
sure that you're partnering witha physician who's really
interpreting it for you and feels like part of your team and
giving you personalized guidance, right?
So you can look into something like an integrative medicine or
(29:41):
functional Dr. And again, there's some some great like
concierge types options online. I won't name any of them 'cause
I don't have any, you know, connection to any of those.
But again, you can look great and have no idea that you're
really not healthy where it matters most.
So I think the 5th and final lever, if you're willing and
able, is to consider getting a comprehensive blood panel done
(30:06):
so you can really go deep on your health.
That's it for the show this week, folks.
Hope you enjoyed and learned from the health and fitness
headlines. Looking forward into fall 2025,
we got some exciting guests joinin the show, just some subject
matter experts and thinkers and thought leaders in certain areas
(30:27):
that we think are going to help you in your pursuit to grow
stronger every single week. So thanks for joining us,
wishing you a good week. Be healthy, be strong, and we
will see you next time.
Hey folks, welcome to Stronger Weekly for the week of Monday,
September 15th. This week we'll be covering
everything from Australia's social media ban for kids under
16 to a new groundbreaking studyshowing that high intensity
interval training actually can help to fight cancer.
Plus, we'll do a deep dive on the levers that you can pull to
(00:22):
improve your health span living longer and stronger.
You don't want to miss it. Let's get into it.
(00:45):
Well, everybody, welcome to Stronger Weekly.
I'm your host, Jesse Carajet. Thank you for being here.
It is the week of Monday, September 15th, and we're going
to be covering all of the news that we think you need to know
from the world of health and fitness over the last week.
And we're also going to be doinga deeper dive.
(01:07):
Health span as opposed to lifespan.
Health span is all the rage these days, as it should be.
Now we're all hearing about and learning about the different
levers that we can pull in our lives in the realms of fitness,
nutrition, and lifestyle that can help us not just live
longer, but live longer, healthier.
(01:31):
And because it's all the rage and because of some of the news
in health and fitness in this past week touches on those
things, we thought it'd be greatto try to condense it for you
listening. You know, not all of us have the
time or resources to invest, especially in some of the
medicine and supplementation that is necessary to really tap
(01:52):
into improving our health span. But there are things that you
can do every single day that stack up over time, hopefully so
you do live longer and healthierand stronger and all those
things. So on the back end of this
episode, we are going to dive into some of the pillars that we
think are practical and simple enough for you to start living
(02:13):
and actually living out in that way now.
But first, as always, what we like to do is jump into the
health and fitness headlines of the week.
First up, big news out of Australia.
Did you know that countries are starting to ban social media for
(02:33):
kids? That's right.
So Australia back in 2024, November to be specific, passed
one of the world's first laws banning social media for kids
under 16. That's right, Hallelujah, let's
do it. The ban takes effect this
December 2025, but new reports this past week show that
enforcing the law will be far more complicated than passing
(02:56):
it. And that report released this
past Sunday concluded that whilemethods like ID checks, parental
approval, facial recognition technology are possible, none of
them are actually foolproof. So facial recognition was 92%
accurate for adults. But the report found a quote,
buffer zone around age 16, meaning some kids would slip
(03:22):
through while some adults could be wrongfully blocked.
So some technical difficulties in the enforcement of a very
well intended social media ban for kids.
So Australia's Communications Minister Anika Wells defended
the move, saying, quote, these are some of the world's richest
companies. They are at the forefront of AI.
They use the data that we give them for a bevy of commercial
(03:45):
purposes. I think it is reasonable to ask
them being the social media companies to use that same data
and tech to keep kids safe online.
So kudos to Australia. I hope they figure it out and I
hope it comes to the US, frankly.
Next up, news out of the Maha movement that's make America
(04:07):
healthy again. So the Maha Commission released
their Make our children Healthy again report.
That's right, a childhood healthstrategy.
It's a long-awaited report that was supposed to come out to help
us understand how to make our kids healthier, healthy again.
So the commission's report, published by the White House and
(04:28):
HHS, of course, led by RFK Junior, lays out a sweeping
plan. The pillars are nutrition
reform, including stricter school meal standards and lower
sugar intake. Let's go physical activity
targets of at least 60 minutes of intentional exercise per day,
expanded preventative healthcareaccess, and new family and
(04:50):
community programs. The report warns that today's
children face shorter life spansand higher rates of chronic
disease than their parents if action is not taken.
So HHS leaders described the plan as the most comprehensive
initiative in decades, setting benchmarks such as cutting
childhood obesity within 10 years.
(05:11):
What does it mean for us? Expect more policies and
programs available to our children, more guidance from the
government, more research to connect the dots with health
outcomes, with behaviors, thingslike social media inactivity,
etcetera. So look at the description of
this episode down below. We'll link to that report.
But good progress in the area ofthe health of our children in
(05:36):
America. Next up, a groundbreaking and
exciting study linking high intensity interval training with
cancer cell reduction, which is exciting.
So in August 2025. Study is getting plenty of
coverage in the news this week, with multiple outlets reporting
that even a single session of this form of exercise may help
(06:00):
to slow the growth of breast cancer cells specifically and
also kill those cells. So researchers out of Edith
Cohen University publishing in Breast Cancer Research and
Treatment, studied 32 women who had completed treatment for
breast cancer. Participants performed 1 high
intensity workout, either weightlifting or interval cycling, and
(06:23):
blood samples collected before and after the workout were
applied to breast cancer cells in the lab.
So let me explain that these women did a workout again
weightlifting or cycling at a high intensity and then blood
was drawn from those women and then inserted into these cancer
(06:43):
cells. And the results were that the
higher levels of proteins calledmyokines, especially interleukin
6, suppressed tumor growth and encouraged cancer cell death,
lead researcher Dr. Tina Skinnersaid.
Quote, we saw that even one boutof exercise was enough to make
the body's internal environment less favorable for cancer.
(07:07):
This highlights the potential for exercise as medicine, not
just lifestyle. So as you're planning and
thinking about your own exercise, not only, of course,
if you're impacted by cancer, but if you don't want to be and
you want to fortify your health,make sure you're including high
intensity type training into your regime.
(07:30):
Next up, back to Washington. President Trump and his
administration is targeting the Pharmaceutical industry
specifically going after advertising.
So in Washington, President Trump signed a new memorandum
this week putting pharmaceuticalcompanies on notice.
Let's go over their advertising practices.
(07:50):
The memorandum directs the FDA and HHS to enforce existing
rules requiring a fair balance of risks and benefits in
pharmaceutical advertising. Right now, drug commercials
often emphasize or overemphasizethe benefits while racing
through the fine print of side effects.
We've all seen it, right? You're watching TV, you see the
ad for whatever it is and they just take all their time.
(08:12):
Happy people going through fields, sunshine, all is good.
And at the end it's but a lot ofand you don't know what they
said and you're probably not going to go back around to it.
So the White House says that allof that is about to change.
Quote, this presidential memorandum is the strongest,
boldest action we can take to make sure that patients have
adequate safety information on pharmaceutical ad, said one
(08:34):
senior official. The move also follows a push
from RFK Junior, who campaigned alongside Trump before the
election. At one rally, Kennedy declared,
quote, one of the things I'm going to advise Donald Trump to
do in order to correct the chronic disease epidemic is to
ban pharmaceutical advertising on TV.
That's a ban, not just, you know, moderating and making sure
(08:55):
they're saying the right things,ban it out, right?
And that's RFK Junior. While this memorandum stops
short of a ban, again, it sends a clear signal that pharma
companies will face tighter scrutiny and potentially tougher
penalties. All for it.
So backing the administration onthis one and last up this week
for your health and fitness headlines.
(09:17):
Another really exciting study making waves in the health and
fitness world, this time linkingexercise, regular exercise to
epigenetic age reversal. So a new study published in the
journal Aging tracked middle-aged adults who completed
a structured exercise program combining aerobic and resistance
training. So it's well-rounded.
(09:38):
Researchers measured participants epigenetic age,
which is essentially A biological class based on DNA
methylation markers before and after the exercise program.
The results? Astounding participants showed a
reduction in biological age, excuse me, in some cases by
several years, suggesting that consistent training can
(10:01):
literally turn back the bodies internal clock on a cellular
level. So lead author Doctor Michael
Skinner wrote, quote. Our findings show that
structured physical activity is not only preventative, it may be
rejuvenating, impacting the biological processes of aging at
the epigenetic level. Muscle and Fitness, which
(10:24):
covered the study, noted that this supports a growing body of
research linking exercise to improve longevity, reduced
chronic disease risk and better overall health span.
Who doesn't want all of those things?
So exercise again, not just to make you look better and feel
better and be stronger, it actually may make you younger,
(10:46):
literally make you younger. Turn back the clock, at least on
a biological level. So just one more reason to stay
consistent with your training, whether that's lifting, running,
walking, movement in general is one of the most powerful anti
aging tools that we have. So that's your health and
fitness headlines of the week. A quick word from our sponsor.
(11:09):
We'll be back in the other side with everything you need to know
to start living and training forlonger health span.
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(11:32):
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(11:55):
and get started on your journey to finally find freedom from
alcohol. All right, folks, welcome back
and let's jump into the deep dive of the week.
Another solo episode here. And what we're going to talk
about is health span. Again, there's lifespan and
health span. Health span is living longer and
healthier Most of my life that wasn't really a term, right?
(12:20):
I'm 40 years old. I started training after the
Marine Corps really intentionally training, I'd say
around 20 years old. And you know that the 1st 15
years or so, I was really just focused on how do I get stronger
staying lean and how do I like look good and and feel good.
But as I'm aging, I'm 40 now. And then also just as the
fitness community in science is coming up with these great
(12:41):
studies and technologies and medicines to help us live
longer. It's, it's really something that
I'm focusing on, but I'm feelingthe broader society focus on.
It just so happens that I use AI, use WOOP for like more like
an advanced heart rate tracker and health tracker.
And they're introducing some great new technology that has to
do with health span. And what I'm able to see is what
(13:02):
is my biological age? And I turned 41 in this coming
November, But what is my, they call it WOOP age, but it's kind
of more of like what is my actual age?
And I'm, I feel good about it. 3032.4, so almost an 8 year kind
of, you know, difference there between what whoops as I am and
what I actually AM. And that feels great.
(13:23):
Now, you know, caveat here is whoop, I'm not submitting my, my
blood. They're, they're not doing like
an actual, you know, taking my blood, looking at like
biomarkers and things. So they, they don't really know.
But what it is taking under consideration is what it does
track, which is my sleep, and ittracks my training.
So it automatically detects whenI'm doing cardiovascular
(13:44):
training or strength training, things like that.
But also I program in their behaviors that I want to focus
on. So things like sleep, cold
plunges, social media use, stress levels, which is more,
you know, anecdotal reporting that I do.
And it takes all that in consideration and it really
tracks week over week. Is my health span increasing or
(14:06):
decreasing? Which is really great.
Now I am going to be submitting,you know, a full comprehensive
blood panel and kind of picking up the hood, if you will, to
look at that. But the point is I'm starting to
focus on both the behaviors and my training and my nutrition so
that I'm not just stronger, but I'm living longer stronger.
And I would highly encourage anybody to do that.
(14:26):
So what I wanted to do this weekwithout taking too much of your
time, after doing a lot of research on it and a lot of my
own kind of anecdotal experience, is just talk about 5
pillars that I believe all of uscan do and should do if you want
to live longer and healthier, meaning that there's not a lot
of barriers to entry here for you to start doing these things.
(14:48):
I'm not going to recommend big investments, time investments,
but they're more simple things that you can do, hopefully
layering over what is an intentional fitness and
nutritional lifestyle. So let's dive into those
pillars. And no surprise here, the first
one is strengths training. So you heard the headlines from
this week, there were two in there.
(15:08):
One of them linked high intensity interval training to
fighting cancer. And the other one just linked
strength training and cardio in general to reducing your
cellular age, right? So that's absolutely a pillar.
If you're not strength training and you can, meaning you don't
have injuries limiting your ability to do so, that is the
number one lever. So if you're not resistance
(15:30):
training, absolutely you should lean into it.
It preserves lean muscle, which declines with age, and it
improves insulin sensitivity, bone density and metabolic rate.
And most importantly, it keeps you capable, right?
I think that the common phrase is, I want to be able to play
with my grandkids on the floor one day.
Valid. But how about just take care of
(15:51):
yourself, Climb up and down stairs, carry groceries, do like
the things that you would need to do as you age and become a
senior citizen. So those things are all
important. And there's just so many studies
linking strength training these days to longer health span than
just simply cardio alone, right?So it's a resistance training.
So what can you do? What should you do?
(16:13):
My recommendation, if you can train with resistance.
Now, that could be body weight and gravity or actual weights of
some kind, but do it three to four times per week with
intention if possible. If you do it three times a week,
you could do a full body liftingroutine.
If you get up to four or five, you're going to want to do more
of a split where you're alternating different body
(16:33):
types. Focus on compound lifts if
possible. So these are movements that
require multiple muscle groups and joints and systems.
So think things like squats, deadlifts, bench presses, pull
ups or pull downs. Things like that.
I would recommend aiming for like 8 to 12 repetitions per
(16:54):
set. If you want more of a deep dive
on how to structure strength training week over week, month
over month, go back to last week's episode where I actually
gave an extensive overview of myexact training program as well
as justification and reasoning as to why focus on progressing
over time. Meaning as you get stronger,
(17:16):
always focus on what industry insiders or people like me call
progressive overload, progressively overloading your
body with more difficulty and resistance.
And then optional if you are up to it, you can always finish one
of those 3 to 4 workouts per week with what I'll call a
finisher or explosiveness. So something where you get your
(17:38):
heart rate up, things like farmers, carries, box jumps or
jumps of any kind if you can, something more kind of
explosive. But in general and in summary,
don't overlook the benefits of strength training for longevity
and health span, not just for muscle building and looking good
and looking lean and strong. So that's strength training.
(18:01):
I'll call it pillar number one. Pillar #2 zone 2 cardio,
intentional steady state, longerduration cardiovascular
exercise. First things that might come to
mind, a jog. We're a cycling session, we're
rowing or swimming. Some movement that gets your
(18:24):
heart rate into that zone 2 areain terms of beats per minute and
stay there for a duration of times called steady state
cardio. I've heard it called low
intensity steady state, moderateintensity steady state and why
is this important even though it's sometimes it could be
boring and it takes a while. First, it improves your
mitochondrial function, which isthe energy factories of your
(18:49):
cells. It of course boosts fat
metabolism, expands or improves your aerobic base and your VO2
Max, which is one of the strongest indicators of
longevity or predictor of longevity.
And and most people don't realize this, they might intuit
it. It helps you recover faster
between hard efforts and lift. So there's actually carry over
(19:12):
benefits to the strength training, which we've already
talked about. If you want proof or
justification, Google Zone 2 Cardio and find some of the
research and thinkers and influencers that are all for it.
Some people that come to mind, you have Doctor Andy Galpa, Dr.
Peter Attia, Doctor Andrew Huberman.
I mean you don't have to take myword for it, but it is known as
(19:36):
the number one health span intervention for your heart.
Most recommendations that I've seen is to try to land around 90
minutes of this intentional exercise per week.
Don't overlook that the fact that you may be picking up Zone
2 cardio activity just in your daily functions and even in your
(19:56):
strength training, but a lot of experts recommend intentionally
scheduling these sessions. Things you can do.
I, I mean, I spread mine out three times a week.
So I'll look for 30 to 35 minutes per session.
Sometimes I will do it after a strength training.
Exercise. Sometimes I just kind of isolate
it on my own rest day, which forme is Wednesdays.
(20:17):
Ways that you can reach that. You could do an incline walk on
a treadmill, which I love. Multitasking is not always
great, but sometimes I'll do emails and work on my phone as
I'm on a treadmill. Love that if I'm jogging or
running I might listen to an online course or maybe a
podcast. You can always try stronger
weekly during your run. I won't push back on that now,
(20:37):
but whatever you like to do, just choose something that you
enjoy or at least enjoy most times.
Wear a heart rate tracker or monitor.
Most people, I don't say most people, some people wear these,
you know, Apple Watches, which have that built in.
And one way, if you don't want to wear a tracker like that, is
there something called a talk test?
As soon as you get to a point during your cardio session where
(20:59):
you have to take breaths in between your words, that is an
indicator that you've just movedinto that zone 2 cardio realm
and try to stay there. So that's around 60 to 70% of
your Max heart rate if you know it, which is enough to sweat but
still talk. So Zone 2 cardio is the number
(21:19):
two pillar or lever that you have to be investing in if
you're really focused on improving your health span.
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We all know that. But when it comes to
supplements, why is it that nobody talks about stress and
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(21:42):
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(22:05):
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today. So the next pillar, and I
perhaps I should have led with this one, but #3 has to do with
nutrition. How can you eat to live
healthier, longer lives? And I'll start with this.
(22:29):
If you overcomplicate nutrition,you will burn out from it and
you won't stick to it. So if it requires a calculator
and counting calories and barcodes every single meal and
an app and prepping your meals and spending hours and
Tupperware and all that stuff, you're not going to be able to
stick with it. So I would recommend first and
foremost a nutritional lifestylethat is convenient and simple
(22:51):
for you. But why does nutrition matter?
If if you focus all your energy on exercise and training, but
then you eat bad foods and then you eat chunk and put chunk in
your body, it's going to completely just sabotage all of
the gains both aesthetically andinternally.
So I mean, you can reduce chronic disease through your
(23:14):
nutrition, you can reduce inflammation.
And because again, we're talkingabout health span, first would
focus on high quality proteins, high fiber.
You want to avoid ultra processed foods, which are
literally linked to every moderndisease.
So just try to avoid anything that has more than one
ingredient if you can. But you want to base your meals
(23:36):
and you're eating around protein, carbohydrates, and
healthy fats. You want to eat a lot of
produce, specifically vegetablesthat are green, dark green.
So think things like spinach andkale on the carbohydrate side of
things. You don't want them to be
processed. You don't think things like
beans, oats, rice, quinoa. You want to stay away if you
(23:59):
can, from just modern wheat, like wheat bread and things like
that. Prioritize hydration.
Again, go back to last week's episode where I really did a
deeper dive on nutrition. But if you're looking for one
such kind of template on the wayto eat, I recommend the
Mediterranean lifestyle. Again, that's healthy fats,
(24:19):
carbohydrates and proteins. Fish are great.
You may look at, you know, adding chicken and poultry and
eggs if you like that, into the Mediterranean.
But again, Whole Foods is the take away.
Watch your calories and your consumption.
You don't want to over consume. Look into time restricted
eating, which is great for inflammation, but it's also a
great way to just monitor how much you're eating if you put
(24:42):
guardrails. And then carbohydrate timing is
something to think about too, which simply means timing your
carbohydrates around your activity levels for the day.
OK, so we talked about strength training, cardio and nutrition,
but how about sleep and recovery?
Again, tons of research just linking quality, consistent
(25:04):
sleep to longevity. I mentioned WHOOP earlier on.
I've noticed that the two leversthat move my WHOOP age the most
are how much sleep I'm getting and how consistently.
And then also VO2 maps, which I alluded to earlier.
But around sleep and recovery, you can do everything right?
(25:25):
And if you sleep like trash, your health will be trash.
I mean, those are facts these days.
There's a study that I read recently that found just one
week of consecutive 5 hour nights of total sleep wrecks and
wreaks havoc on your body, including insulin sensitivity.
It diminishes your VO2 Max, which again is a major marker
for longevity. And chronic poor sleep increases
(25:47):
risk of get this stroke, obesity, anxiety, depression and
so many other things that just kill you fast, right?
So sleep, sleep, sleep. Focus on it.
Track it. If you have a tracker, try to
get 7 to 9 hours of sleep. 7 on the low side, 9 on the high 9 I
(26:09):
I just can't do life on 9 hours of sleep.
That's a long time. And some people can but try to
get at least 7 hours of sleep, if not on the higher maybe 8.
Call it if you're a a busy person and try to have the
environment be supportive of your sleep.
So what do I mean by that? Dark, a lot of times cooler
right? So I like to sleep in 67°.
(26:29):
My wife doesn't like that. But dark cool environments do
tend to help with sleep efficiency.
Meaning like when you're asleep,how much of it is actually
quality sleep? And of course a quiet room.
Try to cut out screen time and food, especially alcohol.
I hope that's a food. But try aim for like 2 hours
(26:49):
before you fall asleep. Have a good routine, they call
it sleep hygiene where you kind of do the same things leading up
to that sleep. So you might have like a night
time routine that signals to your body that it is time to
slip into rest. And if you can and you're up
into it, track your sleep because you know, objectively
seeing like, oh, I thought I slept more yesterday, but
(27:10):
according to this, I didn't can just give you that extra
motivation. It's kind of leaned into it and
be intentional about your sleep.And of course, there's other
things that you could add if you're interested.
So things like cold plunging, stretching, mobility, walking
after meals and before dinner, they're all little things that
you can do to improve your recovery.
And then a big one, we've talkedabout it quite a bit on my show
(27:33):
and it falls into lifestyle as man, if you're a drinker, be
honest with yourself, look at itand just ask yourself, can I
should I drink less? Because alcohol, believe it or
not, the more and more studies come out, are being linked to
things like cardiovascular disease and even cancer.
And since we're talking so much about heart health and
(27:55):
inflammation, alcohol consumption, even 2 drinks,
which used to be the dietary guidelines from our government,
no longer. But even 2 drinks a day just can
be trashing your body and your sleep.
And then you stack those days into weeks, they turn into
decades, and you are literally scientifically decreasing your
lifespan because of what seems to be a benign habit that helps
(28:17):
you enjoy yourself. So take a look at your alcohol
consumption. That's just my little $0.02
there around lifestyle and then this last piece, the fifth
pillar and this really leans into these emerging trends in
fitness, which I don't think aregoing to be fast.
They're going to be here to stay.
Get your blood work done, folks.There's some amazing
(28:38):
organizations out there that make it simple and easy where
you can go online. You can, you know, schedule a
time to get your blood drawn. They'll actually send people to
your house, they'll take it. They'll schedule a follow up
with you with a functional medicine doctor, Review your
actual blood work and just try to look for anything that could
be off and which could be an indicator of some issues that
(28:59):
you could run into down the road, which you can get ahead of
now. But you know, the data that you
can get from a comprehensive blood panel can and should
change and modify your personal nutrition and training and
recovery plan. But you can't know unless you
again, pop open the hood and kind of inspect the engine, if
(29:21):
you will. So, So what you should do, I
think at a minimum, get labs drawn annually and then make
sure that you're partnering witha physician who's really
interpreting it for you and feels like part of your team and
giving you personalized guidance, right?
So you can look into something like an integrative medicine or
(29:41):
functional Dr. And again, there's some some great like
concierge types options online. I won't name any of them 'cause
I don't have any, you know, connection to any of those.
But again, you can look great and have no idea that you're
really not healthy where it matters most.
So I think the 5th and final lever, if you're willing and
able, is to consider getting a comprehensive blood panel done
(30:06):
so you can really go deep on your health.
That's it for the show this week, folks.
Hope you enjoyed and learned from the health and fitness
headlines. Looking forward into fall 2025,
we got some exciting guests joinin the show, just some subject
matter experts and thinkers and thought leaders in certain areas
(30:27):
that we think are going to help you in your pursuit to grow
stronger every single week. So thanks for joining us,
wishing you a good week. Be healthy, be strong, and we
will see you next time.
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I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
Cardiac Cowboys
The heart was always off-limits to surgeons. Cutting into it spelled instant death for the patient. That is, until a ragtag group of doctors scattered across the Midwest and Texas decided to throw out the rule book. Working in makeshift laboratories and home garages, using medical devices made from scavenged machine parts and beer tubes, these men and women invented the field of open heart surgery. Odds are, someone you know is alive because of them. So why has history left them behind? Presented by Chris Pine, CARDIAC COWBOYS tells the gripping true story behind the birth of heart surgery, and the young, Greatest Generation doctors who made it happen. For years, they competed and feuded, racing to be the first, the best, and the most prolific. Some appeared on the cover of Time Magazine, operated on kings and advised presidents. Others ended up disgraced, penniless, and convicted of felonies. Together, they ignited a revolution in medicine, and changed the world.