Third Age is considered an era for personal achievement and fulfillment after retirement. The choices made in the First and Second Ages can affect and prolong the Third Age and, hopefully, minimize the Fourth Age—the era of final dependence, decrepitude, and ultimately death. The habits that we form throughout life shape our Third and Fourth Ages. "Seven Habits for Third Age (3rd Age) Elderly" include: keeping self-esteem, maintaining fitness, keeping busy, remaining connected, b...
Jul 23, 2023•27 min
Third Age is considered an era for personal achievement and fulfillment after retirement. The choices made in the First and Second Ages can affect and prolong the Third Age and, hopefully, minimize the Fourth Age—the era of final dependence, decrepitude, and ultimately death. The habits that we form throughout life shape our Third and Fourth Ages. "Seven Habits for Third Age (3rd Age) Elderly" include: keeping self-esteem, maintaining fitness, keeping busy, remaining connected, b...
Jul 16, 2023•47 min
Third Age is considered an era for personal achievement and fulfillment after retirement. The choices made in the First and Second Ages can affect and prolong the Third Age and, hopefully, minimize the Fourth Age—the era of final dependence, decrepitude, and ultimately death. The habits that we form throughout life shape our Third and Fourth Ages. "Seven Habits for Third Age (3rd Age) Elderly" include: keeping self-esteem, maintaining fitness, keeping busy, remaining connected, b...
Jul 09, 2023•40 min
Third Age is considered an era for personal achievement and fulfillment after retirement. The choices made in the First and Second Ages can affect and prolong the Third Age and, hopefully, minimize the Fourth Age—the era of final dependence, decrepitude, and ultimately death. The habits that we form throughout life shape our Third and Fourth Ages. "Seven Habits for Third Age (3rd Age) Elderly" include: keeping self-esteem, maintaining fitness, keeping busy, remaining connected, bei...
Jul 02, 2023•37 min
Third Age is considered an era for personal achievement and fulfillment after retirement. The choices made in the First and Second Ages can affect and prolong the Third Age and, hopefully, minimize the Fourth Age—the era of final dependence, decrepitude, and ultimately death. The habits that we form throughout life shape our Third and Fourth Ages. "Seven Habits for Third Age (3rd Age) Elderly" include: keeping self-esteem, maintaining fitness, keeping busy, remaining connected, bei...
Jun 25, 2023•50 min
Third Age is considered an era for personal achievement and fulfillment after retirement. The choices made in the First and Second Ages can affect and prolong the Third Age and, hopefully, minimize the Fourth Age—the era of final dependence, decrepitude, and ultimately death. The habits that we form throughout life shape our Third and Fourth Ages."Seven Habits for Third Age (3rd Age) Elderly" include: keeping self-esteem, maintaining fitness, keeping busy, remaining connected, being happy and...
Jun 18, 2023•57 min
Fasting is known to promote autophagy, which is the cellular process of recycling and removing damaged or dysfunctional components within cells. Autophagy plays a crucial role in maintaining cellular health and is associated with various health benefits. As well, regular exercise stimulates autophagy through various mechanisms, including energy depletion, activation of AMP-activated protein kinase (AMPK), reactive oxygen species (ROS) production, induction of heat shock proteins, modulation o...
Jun 11, 2023•44 min
A regular listener recently shared a blog post by Sam Tetrault titled: "7 Alternatives to Calling Someone a 'Senior Citizen'." For some, labels such as "senior citizen' or "elderly" may be considered ageist and, for some, offensive.In this episode, Dr. Armstrong (60 years old) and Corbin Bruton (soon 35 year old) discuss the labels and there alternatives from their own unique experiences and perspectives and how they relate to... aging well.Additional articles on alternatives to "senior citiz...
Jun 04, 2023•56 min
We are often asked: “What advice would you give to your younger self?” I propose that the better question is: “Who do you want your future self to be?”Doing the little things consistently matters for growth and for… aging well.Small changes make big differences. When it comes to aging well, it is the cumulative effect of persistent little things that is most transformative.In this episode, Dr. Armstrong shares thoughts on the growth mindset—specifically the Aging Well mindset.Send us a ...
May 28, 2023•11 min
In aging, years don’t matter. Performance matters. Quality of life matters. Dr. Rob Gilbert ("Success Hotline", Episode 11,762) tells us that showing up is 100% of life.Jim Harshaw, Jr. ("Success Through Failure", Episode 402) tells us that results are not the only thing that matters. Performance matters.Do we view life as a glass half-full or half-empty--or as a glass full with water and air?In this episode, Dr. Armstrong and Corbin Bruton discuss this glass metaphor for life and aging well....
May 21, 2023•1 hr 2 min
What does aging well mean to you? Dr. Peter Attia's "Centenarian Decathlon" is the 10 most important physical tasks you want to be able to do for the rest of your life. In this episode, Dr. Armstrong and Corbin Bruton share their list of 10 things we should be going to prepare for our "Centenarian Decathlon" and for... aging well.This episode is inspired by Dr. Attia's article, "Finish Strong." Other references works include:Attia, P. & Gifford, B. (2023). Outlive: The Science and Art of ...
May 14, 2023•45 min
Obesity is a growing health concern in the US (and globally) for all ages. According to the CDC, as of 2020, 42.4% of persons in the US are classified as obese (BMI >30 kg/m^2) and 9.2% are severely obese (BMI > 40 kg/m^2). The implications for health care, long-term care, and longevity are staggering. In this episode, Dr. Armstrong and Corbin Bruton discuss the issues at hand and how addressing obesity through preventive measures, such as promoting healthy lifestyle habits and increasi...
May 07, 2023•59 min
Are you aging proactively or reactively?To be proactive means to take control of your life, work, relationships, etc. Whereas to be reactive means responding to things as they happen and letting life, work, relationships, etc. take control of you. In this episode, Dr. Armstrong and Corbin Bruton share insights on being proactive versus reactive, how being proactive prepares us to react to changes in our circumstances, and what this means for…well…aging. Article referenced in this episode:"Pro...
Apr 30, 2023•1 hr 7 min
We see a lot of articles about 'this' many of 'this' exercise for 'this' age group. In this episode, Dr. Armstrong and Corbin Bruton discuss an article titled "7 Cardio Habits That Are Destroying Your Body After 50." What are these habits? What should you be doing in your cardio (and other exercise) at 50 to... age well?Send us a text TruDiagnostic epigenetic testingGet a 12% discount using promo code (AGEWELL) and track your pace of aging well.Disclaimer: This post contains affiliate links. ...
Apr 23, 2023•47 min
"Your outlook upon life, your estimate of yourself, your estimate of your value are largely colored by your environment. Your whole career will be modified, shaped, molded by your surroundings, by the character of the people with whom you come in contact every day."--Orison Swett MardenIn this episode, Dr. Armstrong and Corbin Bruton discuss taking responsibility for our aging. Listen in and learn what does it mean to "embrace the 'suck'" and ...age well.Send us a text TruDiagnostic epigeneti...
Apr 16, 2023•57 min
David Cravit and Larry Wolf are the authors of the newly released (April 25, 2023) book, SuperAging: Get Older Without Getting Old. In this episode, Dr. Armstrong and Corbin Bruton meet with the authors to discuss the "SuperAging Revolution," the "7 A's of Aging," how Boomers have reinvented aging, the Blue Zone v. Biohacking, Universal Health Care v. Universal Health, and what all this means for... aging well.To obtain your copy of SuperAging, subscribe to the free e-newsletter, an...
Apr 09, 2023•54 min
In this episode, Dr. Armstrong and Corbin Bruton discuss habits. What are they? How do we develop them? Can we develop habits after 60? As a bonus, they share the habits they believe are important for… aging well. Links to the articles discussed in this episode:7 Micro-Habits that Changed My Life7 Science-Backed Strategies for Building Powerful Habits10 Good Work Habits to Help You Succeed10 habits of people who stay happy (even in tough times)Exactly How Do You Create New Habits, Even ...
Apr 02, 2023•1 hr 28 min
What does it mean to "own your aging"?Jim Harshaw, Jr., host of Success Through Failure (and guest on Episode 22), encourages his listeners to "own your failure." Dr. Robert Gilbert (Success Hotline, Episode #11,694) teaches us to coach ourselves by asking what to "stop," "start," and "continue."In this episode, Dr. Armstrong and Corbin Bruton discuss how we can apply these ideas to the actions we take to own our aging and ...age well.Send us a text TruDiagnostic epigenetic testingGet a...
Mar 26, 2023•1 hr 8 min
How beneficial is walking for aging well? In this episode, Dr. Armstrong and Corbin Bruton discuss how many steps one needs for health and the role of walking for fitness. In addition, we discuss how walking can be optimized by using hills/steps and added weight, such as with farmer carries.Articles referenced:Cardiovascular disease: Walking 6,000+ steps daily may lower risk for older adults.I did the farmer's walk every day for a week — here’s what happened to my body.Send us a text TruDiagn...
Mar 19, 2023•45 min
According to ChatGPT:,"the idea of aging well is to maintain a high quality life as one grows older, to avoid or manage age-related health problems, and to continue to engage in activities that bring joy and fulfillment."In this episode, Dr. Armstrong and Corbin Bruton ask AI software, ChatGPT, "What is Aging Well?" and "What are the seven (ten) most important things for aging well?" Not surprising, the answers aren't to far off from what we have been discussing here on the Aging Well P...
Mar 12, 2023•41 min
The host of ZDoggMD, Dr. Zubin Damania and his frequent guest, psychologist Dr. Rachel Zoffness, often us the phrase "bio-psycho-social" when discussing the medical treatment of disease. Dr. Armstrong, as an exercise physiologist, prefers the phrase: "bio-mechanical-psycho-social." In this episode he is joined by co-host Corbin Bruton to discuss this construct and well-centered fitness (Spiritual, Physical, Intellectual, Emotional, and Social wellness) for...aging well.Send us a text Tr...
Mar 05, 2023•46 min
It can be said that "excuses are the enemy." In this episode, Dr Armstrong and Corbin Bruton discuss common excuses why people don't... age well.Send us a text TruDiagnostic epigenetic testingGet a 12% discount using promo code (AGEWELL) and track your pace of aging well.Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showHave questions you want answered and topics you want discussed on the Aging Well Podca...
Feb 26, 2023•44 min
In this episode, Dr. Armstrong is joined by Alex Whitaker, a former student and owner of West Coast Strength in West Salem, Oregon, for the annual 12-Week Transformation Challenge to discuss training and nutrition for health and wellness, body composition, performance, and... aging well.Find Alex Whitaker and West Coast Strength at:West Coast Strength290 Moyer Lane NW Salem, OR 97304(971) 599-5704https://wcstrength.com/personnel/alex-whitaker/Send us a text TruDiagnostic epigenetic testingGet...
Feb 19, 2023•1 hr 40 min
Bob and Brad, the self-proclaimed "most famous physical therapists on the Internet", suggest that the squat is "The Most Important Exercise for Seniors to Master." An opinion piece on BOXROX.com, however, tells us to "Stop Squatting Now." Confused? In this episode, Dr. Armstrong and Corbin Bruton discuss why the squat is, indeed the most important exercise for anyone to master and the pros and cons of the four exercises suggested by BOXROX.com--as well as our thoughts on the variations o...
Feb 19, 2023•51 min
A recent article, 5 Exercises Men Should Avoid To Regain Muscle, Expert Says, suggests that men (and we would infer women, too) should avoid the following if they want to build muscle:1. Cardio.2. Isolation Exercises.3. Hot Yoga.4. One-Rep Max.5. Lifting Light Weights at Higher Reps.In this episode, Dr. Armstrong and Corbin Bruton unpack, refute, and discuss these propositions and share their thoughts on what these mean for regaining and retaining muscle and... aging well.Send us a text TruDi...
Feb 12, 2023•35 min
A recent Testosterone Nation article suggests that Creatine Deficiency is Real. Is creatine a supplement for athletes and body builders or is it also a consideration for those of us who want to age well. Recent research (see a sampling below) suggests that creatine is a "conditionally essential nutrient" that warrants consideration for all.In this episode, Dr. Armstrong and Corbin Bruton discuss the benefits of creatine supplementation, creatine deficiency, who should take creatine, and...
Feb 05, 2023•36 min
Listener, Jodie K. wrote:“I’m curious as to why your recommendations for aging well don’t include reducing and or eliminating alcohol. So many people increase their consumption or frequency of drinking as they age- with children grown, and or in retirement, and sleep challenges, people tend to drink increased amounts of wine which interrupts sleep cycles, provides empty calories and sugar, and alcohol has been shown to be a carcinogen… people need to learn how to enjoy themselves without alco...
Jan 29, 2023•1 hr
In this episode, Corbin Bruton and Dr. Armstrong are joined by physical therapist, Dr. Andi Clancy. Dr. Clancy is a former student of Dr. Armstrong and host of the Facebook Community: "Active Professionals with Back Pain."Three myths about back pain include:1. Herniated discs require back surgery.2. Lifting heavy is bad.3. Rest is best.We discuss these as well as the role of strength training, core exercises, and functional activities for a healthy back and... aging well.Find Dr. Clancy:Faceb...
Jan 22, 2023•29 min
Do you even lift? Lowering weights may be faster route to muscle growth.Recent studies (see below) suggest that there may be some benefit to performing just a few eccentric contractions daily to improve strength. What does this mean for the aging population? In this episode, Dr. Armstrong and Corbin Bruton discuss the role of the eccentric contraction in muscle strength, muscle hypertrophy, and offsetting age-related sarcopenia. Specifically, we discuss these studies and how they apply to… ag...
Jan 15, 2023•45 min
In this episode, Dr. Armstrong and Corbin Bruton kick off season 2 by continuing their discussion of new year resolutions by sharing their thoughts on what equipment they would buy to support the home gym.Here are some links to Dr. Armstrong’s list:1. Trap/Hex Bar (Kabuki Strength or Amazon.com )2. Mark Bell’s “SlingShot”3. Suples Bulgarian Bag4. Barbell Bomb by AbMat5. Neoprene elbow sleeves—for Ze...
Jan 08, 2023•53 min
