Healthspan Digest

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If you’ve ever thought VO2 max was just for elite athletes or lab testing... think again.

In this episode, Aaron Shaw breaks down why VO2 max is one of the most powerful—and overlooked—predictors of how long and how well you’ll live. Whether you’re a former athlete who’s fallen out of routine or just someone who wants more energy and resilience, this one’s for you.

👉 You’ll learn:

• What VO2 max really is (in simple terms)

• Why it’s a key indicator of healthspan and not just fitness

• How even small improvements can cut your risk of death by 50–70% (seriously)

• How Aaron’s maintained a top-7% VO2 max at age 50+ with minimal structured training

• Two simple ways to improve your VO2 max—no sprints, no fancy lab tests required

• How to use wearables like WHOOP, Garmin, or Apple Watch to track your progress

Aaron also shares his own transformation—from structured road bike racer to a busy professional maintaining high-level VO2 with just a few smart weekly workouts.

🎯 One challenge for listeners:

Pick one day in the next 7 days to train your VO2 max—and take control of your future health.

🧠 Backed by insights from Dr. Peter Attia, Dr. Andrew Huberman, and the latest research, this episode gives you the tools and motivation to take action—starting now.

📲 Follow + share this episode with a friend who needs a nudge to start training again.

💪 You don’t have to be an athlete to build an engine that lasts a lifetime.

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Video of Interview Here

Deb Armstrong, an Olympic gold medalist and influencer in the skiing community, joins Aaron Shaw on his podcast to discuss healthspan, balancing the demands of life, and staying motivated to take care of oneself.
Deb shares insights into her athletic career and the changes she has witnessed in alpine skiing over the years. She emphasizes the importance of cultivating healthy habits, such as eating real food and getting enough sleep, and offers advice on making positive changes in one's life. Deb Armstrong emphasizes the importance of incremental lifestyle changes and setting goals to stay motivated. She encourages people to focus on the process rather than the end result, taking things one step at a time. Aaron Shaw adds that it's important to be realistic and appreciate that big achievements are accomplished one small step at a time. They discuss the significance of being mindful and intentional in daily activities, such as walking with proper form and paying attention to the body's needs. Deb shares her commitment to increasing mobility and aging gracefully, setting herself up for a strong ski career and quality time with her son. They conclude by suggesting that listeners take a walk after dinner as a simple and effective way to improve health.
Takeaways

• Deb Armstrong is an Olympic gold medalist and influencer in the skiing community.
• She discusses healthspan, balancing the demands of life, and staying motivated to take care of oneself.
• Deb shares insights into her athletic career and the changes she has witnessed in alpine skiing.
• She emphasizes the importance of cultivating healthy habits, such as eating real food and getting enough sleep.
• Deb offers advice on making positive changes in one's life and staying motivated. Make incremental lifestyle changes and set goals to stay motivated.
• Focus on the process rather than the end result.
• Be realistic and appreciate that big achievements are accomplished one small step at a time.
• Be mindful and intentional in daily activities.
• Increase mobility and age gracefully.
• Take a walk after dinner to improve health.

Aaron's day 1 ski lesson is here at Ski Strong and lesson 2 is here.

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What is Healthspan? Simple Habits to Live Longer, Healthier, and Better

In this episode of the Healthspan Digest Podcast, Aaron Shaw breaks down the concept of healthspan and why it’s the key to living a longer, healthier, and more vibrant life. More than just the number of years you live (lifespan), healthspan is about how many of those years you spend in good health, free from chronic disease and significant disability.

Aaron explores:

✅ The difference between lifespan and healthspan

✅ Why extending your healthspan is simple, but not always easy

✅ The 5 pillars of healthspan: exercise, nutrition, sleep, emotional well-being, and preventative care

✅ Common mistakes people make when trying to improve their health

✅ Why relying on quick fixes or the medical system isn’t the solution

✅ Actionable tips to start improving your healthspan today

💡 This episode is packed with practical advice and powerful insights. Whether you’re middle-aged, feeling the effects of past injuries, or simply motivated to maximize your health and well-being, Aaron’s science-backed, real-world strategies will help you take control of your healthspan.

🎙️ Take the first step today by assessing your current habits and making small, consistent changes. You’re worth it!

#healthspan #longevity #healthtips #healthyliving #exercise #nutrition #sleeptips #emotionalwellbeing #preventativecare #healthyhabits #wellnessjourney #lifestylechanges #fitnessmotivation #healthspanpodcast #aaronshaw

➡️ Listen now and discover how to live better, longer!

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Are you fueling your workouts the right way? In this episode of Healthspan Digest, host Aaron Shaw dives deep into the science behind pre-workout nutrition and why timing is everything when it comes to optimizing your performance. Whether you’re prepping for a long bike ride, a strength-training session, or just trying to make it through a morning workout without feeling wiped out, this episode is packed with actionable tips to help you get the most from your exercise routine.

Aaron debunks common myths about pre-exercise fueling—like whether you really need to eat right before every workout or if fasted cardio is the secret to fat loss. He also shares personal stories from his own experience as a competitive cyclist and healthspan coach, making it easy to understand how nutrition timing can directly impact your energy levels and results.

Key Takeaways:

•Learn how to properly fuel for cardiovascular workouts vs. strength training.

•Discover the truth behind popular myths like “you must eat before every workout” and “fasted cardio is always better.”

•Get practical tips on what to eat and when, especially for early morning workouts.

•Find out why paying attention to the quality and timing of your meals could be the missing link to better performance.

If you’re curious about how to tweak your nutrition for more energy and better results, this episode is for you. Plus, Aaron teases his upcoming episode on post-workout nutrition, so stay tuned!

Subscribe now on Spotify and Apple Podcasts and don’t miss out on the next episode of Healthspan Digest, where we continue to explore ways to extend your healthspan and improve your quality of life through smart, actionable strategies.

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Summary
Gio Marin shares his inspiring health transformation journey, from weight gain to weight loss, muscle gain, and a holistic approach to wellness. He discusses the impact of nutrition, exercise, and mindset on his healthspan and overall well-being. The conversation covers a range of topics related to nutrition, exercise, and lifestyle choices. It emphasizes the importance of balance, intentionality, and long-term vision in health and wellness. The discussion also delves into the concept of sustainable eating, accountability, and the role of mindset in achieving health goals.
Keywords
health transformation, weight loss, muscle gain, nutrition, exercise, mindset, holistic wellness, plant-based diet, calorie restriction, resistance training, fiber intake, energy balance, nutrition, exercise, lifestyle, balance, intentionality, sustainable eating, accountability, mindset, health goals
Takeaways

• The importance of a holistic approach to wellness, integrating physical, mental, and spiritual health.
• The impact of nutrition and exercise on energy levels, mental clarity, and overall well-being.
• The benefits of resistance training for muscle gain and energy balance.
• The role of fiber intake in steadying energy levels and promoting longevity.
• The significance of intentional and structured fitness routines for long-term health and wellness. The importance of finding a balance between nutrition, exercise, and lifestyle choices.
• The significance of intentionality and long-term vision in maintaining health and wellness.
• The concept of sustainable eating and the role of accountability in making healthy choices.
• The impact of mindset on achieving health and fitness goals.

Sound Bites
"I got down as low as 149 and 12 % body fat."
"Now I feel like I'm in the best shape of my life."
"Don't tell me to get in shape if you're a 20 year old still living at home with no responsibilities."
"The sweet spot is when you find your cadence, the right thing at the right time."
"Be intentional about it."
Guest Information:
Gio Marin / Mindful Muscle Podcast:
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