Live Long with Peter Bowes

Latest Episodes:

How Strong Relationships Add Years to Your Life | Ken Stern Oct 20, 2025

Show notes

Social bonds may be the most overlooked key to longevity. In this episode, Ken Stern, author of Healthy to 100, explains how connection, purpose, and community can profoundly extend healthspan.

Drawing on insights from Japan, Singapore, Korea, Spain, and Italy, he reveals how cultures that value older adults achieve healthier, longer lives. He contrasts this approach with the U.S., where technology-driven isolation and ageist norms undermine health and life expectancy. Intergenerational programs, lifelong learning, and community design that fosters everyday contact offer practical remedies for urban, high-stress environments.

In this conversation with Peter Bowes, Stern challenges the “three-stage life” model and reframes later years as a period for contribution rather than decline.

Ken Stern is the founder of The Longevity Project and author of “Healthy to 100: Lessons from the World’s Healthiest Countries.” A former CEO of National Public Radio, he focuses on reimagining work, retirement, and social connection for healthier, longer lives.

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Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...

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The Live Long 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.

Post-Workout Static Stretching: Reduce Muscle Tension, Pain, and Injury Risk | Shebah Carfagna & Nate Wilkins Oct 17, 2025

Show notes

Static stretching is a crucial, often skipped step in post-workout recovery, with benefits that extend beyond cooling down. In this episode of our 20-part series, Move for Life, Peter Bowes is joined by Ageless Workout coaches, Nate Wilkins and Shebah Carfagna, to explore how holding stretches can ease muscle tension, support flexibility, and mitigate injury risk.

They suggest whole-body routines, prioritizing major muscle groups like hamstrings and hips significantly aid everyday health and wellbeing. Nate highlights static stretching as a daily “reset,” while Shebah underscores mindset and time management as barriers and solutions. Together, they offer practical ways to build small, consistent habits that enhance longevity.

Always consult your healthcare provider before starting or modifying any fitness program.

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SiPhox Health home blood testing
Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA
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From Stiff to Strong: Smarter Warm-Ups & Mobility Exercises for Older Adults | Shebah Carfagna & Nate Wilkins Oct 10, 2025

Show notes

Dynamic stretching is an essential warm-up tool, priming muscles and joints for movement by improving mobility, increasing blood flow, and preparing the body for safer, more effective exercise

Ageless Workout trainers Nate Wilkins and Shebah Carfagna explain how warming up reduces injury risk - especially for older adults - while enhancing range of motion and exercise quality. In conversation with Peter Bowes, they highlight the benefits of directional movement and why aging bodies often need longer, more deliberate warm-ups.

They note that short daily bouts of dynamic movement help maintain balance, gait, and functional mobility, countering stiffness caused by sedentary routines. Their core message: a well-structured warm-up primes both body and mind, improving performance and protecting long-term health.

Always consult your healthcare provider before starting or modifying any fitness program.

This is the latest in our 20-part series, Move for Life.

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Flexibility & Mobility: Non-Negotiable for Aging Well | Shebah Carfagna & Nate Wilkins Oct 03, 2025

Show notes

Flexibility and mobility underpin healthy aging and longevity. In this episode Peter Bowes explores practical steps to enhance our ability to move with ease and remain active for as long as possible. Fitness trainers Nate Wilkins and Shebah Carfagna explain that sport-related strains, from pickleball to tennis, occur when warm-ups and range-of-motion work are neglected. We discover why everyday routines, from morning stretches to foam rolling and mindful cooldowns, are accessible habits that sustain independence and resilience.

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.

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EnergyBits algae snacks
A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount
SiPhox Health home blood testing
Measure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA
PartiQlar supplements
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Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

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Is Society Shortening Lives? The Lifespan Inequality Crisis | Dr. Tyler Evans Oct 02, 2025

Show notes

Extending our healthy years isn’t just about eating well and exercising — it’s also about the systems around us. Social policies, public health programs, and access to care all play a huge role in how long and how well we live. In this episode, we look at what it takes to improve health for everyone, everywhere. We each have personal choices to make, but what about the bigger picture?

Dr. Tyler Evans is a physician, infectious disease specialist, and author of Pandemics, Poverty and Politics: Decoding the Social and Political Drivers of Pandemics from Plague to Covid-19.

In a wide-ranging conversation with Peter Bowes, Dr. Evans connects stalled life expectancy to weakened safety nets, unequal access to healthcare, and the cracks exposed by recent global crises. He emphasizes practical action — meeting people where they are, funding prevention, and rebuilding systems that can spot and stop health threats early. Drawing on his experience from Los Angeles’s Skid Row to global epidemic response, Evans calls for a non-partisan, evidence-driven approach that focuses on those most at risk — because when the most vulnerable communities thrive, everyone benefits.

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Fit, Healthy & Happy Podcast
Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...

Listen on: Apple Podcasts Spotify

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The Power of Cycling: Low-Impact Cardio for Longevity | Shebah Carfagna & Nate Wilkins Sep 26, 2025

Show notes

Cycling plays multiple roles in our quest to live longer, healthier lives. Both indoor and outdoor riding builds cardiovascular health, strengthens the lower body, and protects joints.

In our latest Move for Life episode, Peter Bowes is joined by Ageless Workout fitness experts Nate Wilkins and Shebah Carfagna to explore the pros and some of the cons of getting on your bike.

They examine the trade-offs between low-impact spinning and higher-intensity classes and why controlling resistance and cadence matters; the benefits of being outdoors - exposure to the elements, vitamin D, varied terrain - while stressing safety and proper bike fit.

Prostate-related pressure from prolonged seated riding is also examined, along with the importance of saddle design, and when to stand to reduce risk.

You should consult your healthcare providers before starting or modifying cycling routines.

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How Walking Can Help You Live Longer and Healthier | Shebah Carfagna & Nate Wilkins Sep 19, 2025

Show notes

Let’s go for a walk! In this episode we explore the benefits of a daily activity that most of engage in – if we can - without thinking. It certainly doesn’t require a gym membership or special equipment.

Fitness coaches Nate Wilkins and Shebah Carfagna explore evidence that regular walking supports cardiovascular health, cognitive function, mood, and lifespan—without the joint strain of running.

In our latest Move For Life conversation, we discuss why technique matters: how foot strike, posture, arm swing, and appropriate footwear can enhance the benefits and reduce the risk of injury; how adding weights, poles, or varied terrain can turn walks into full-body, social workouts that build strength and balance.

The takeaway: accessible, low-impact movement that fits daily life can meaningfully improve healthspan.

You should seek medical advice before embarking on a new exercise.

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A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount
PartiQlar supplements
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Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

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Push-Ups: The Ultimate Whole-Body Exercise | Shebah Carfagna & Nate Wilkins Sep 12, 2025

Show notes

Push-ups are a simple, equipment-free exercise and a practical tool to promote everyday health. Sometimes dismissed as old-school, they help us with whole-body strength, stability, and even longevity.

In our latest Move for Life conversation with the Ageless Workout’s Shebah Carfagna and Nate Wilkins we dissect form and safety, emphasizing glute and core engagement to protect the lower back, with some shared wisdom for first timers. We also explore wall, counter, and chair variations and try to cut through language confusion – distinguishing push-ups from press-ups.

You should seek medical advice before attempting on a new exercise.

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EnergyBits algae snacks
A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount
PartiQlar supplements
Enhance your wellness journey with pure single ingredients. DISCOUNTS AVAILABLE NOW
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

Support the show

The Smart Deadlift: Technique, Moderation and Mobility | Shebah Carfagna & Nate Wilkins Sep 05, 2025

Show notes

The deadlift, long seen as a raw test of human strength, has evolved from ancient feats of lifting stones and heavy objects into a cultural symbol of resilience, power, and mastery over one’s own body.

Slightly less grand, yet no less important, it is best seen as a foundational movement for longevity and everyday function. The deadlift teaches us to hinge at the hips and strengthen the muscles we need to sit, stand, and lift safely. It builds grip, posture, and core stability—the qualities that protect us as we age and keep us moving well.

In our latest Move For life conversation with the Ageless Workout’s Shebah Carfagna and Nate Wilkins we explore the deadlift’s role in training the posterior chain—the back, glutes and hamstrings – while differentiating it from ‘good mornings,’ and stressing some safety-first protocols for beginners.

You should seek medical advice before embarking on a new exercise.

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EnergyBits algae snacks
A microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discount
PartiQlar supplements
Enhance your wellness journey with pure single ingredients. DISCOUNTS AVAILABLE NOW
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

Support the show

Lunges: The Secret to Better Balance and Coordination | Move for Life (Part 3) Aug 29, 2025

Show notes

Lunges are a cornerstone of healthy aging - building lower-body strength, improving balance, and supporting joint health.

This episode is the third in our twenty-part series, Move for Life, exploring the intersection of longevity, strength training and movement. Miami-based fitness coaches Shebah Carfagna and Nate Wilkins contrast front, back, and side lunges, explaining how each targets different muscle groups and mimics gait to enhance functional movement.

Shebah underscores posture, pelvic floor engagement, and proprioception as critical factors in reducing chronic pain and preventing falls, while Nate connects lunge training to real-world demands, from pickleball to travel, arguing that balance and foot placement are non-negotiable for injury prevention.

We also discuss how integrating short, accessible sessions into everyday life - at home, in gyms, or even at airports - support longevity.

You should seek medical advice before embarking on a new exercise.

This episode is the second in our 20-part series, Move for Life, exploring the intersection of longevity, strength training and movement.

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Support the show