Most doctors tell people over 50 to walk more and call it a day. The research says that is nowhere near enough.
In this episode, I sit down with physiotherapist and author Will Harlow to break down why the standard advice given to people over 50 is failing them, what the evidence actually supports, and the specific movements, habits, and nutritional shifts that make the biggest difference in strength, independence, and longevity after 50.
We cover the three compound movements Will considers non-negotiable for anyone over 50, why chronic cardio is one of the least efficient things you can do with your exercise time at this stage of life, and the 40-minute weekly framework that outperforms an hour of daily training.
We also get into why protein requirements change significantly after 50 and what most people get wrong about actually absorbing what they eat, the vestibular exercises that reduced falls by 31% in a clinical trial without any other intervention, and the chain reaction that starts in the foot and ends in a hip replacement 20 years later if it goes unaddressed.
Plus, I reveal where the 10,000 steps target actually came from, and why the VO2 max number on your wearable is almost certainly not real.
If you are over 50 and want a clear framework for what actually moves the needle on strength, balance, bone density, and long-term independence, this episode gives you the protocol.
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