Molecular biologist, gerontologist and Ultra Marathoner, Dr. Bill Andrews, a pioneer in telomere and telomerase research, sits down with Kelly and makes the case that telomere shortening is the most important clock driving human aging for healthy people and that real “rejuvenation” has to show up in function, not just numbers on a lab report. His blunt standard is the “Betty White test”: can you clearly tell which version of someone is younger by how they look, feel, and behave?

From there, we get practical for masters swimmers and endurance athletes. Bill breaks down the tug of war between telomere shortening and lengthening, why inflammation and oxidative stress speed up biological aging, and how training falls into a Goldilocks zone. Consistent movement can build immune tolerance, while sporadic extreme efforts can trigger unnecessary inflammation. We also cover stress reduction through yoga and meditation, and why tapering is a secret weapon for performance and recovery.

We also take on the risky side of the longevity marketplace: misleading telomere tests in blood, “anti-aging” tactics that can increase cell turnover, and the hype cycle around peptides, stem cells, and exosomes. Bill explains how he evaluates evidence with critical meta-analysis, shares what he’s seen from telomerase-activating ingredients, and points to tools like the ALCAT food sensitivity test and biological age testing to guide smarter choices.

• telomeres as chromosome end caps and why they shorten with each cell division
• telomerase as the enzyme that can rebuild telomeres and the “tug of war” model
• inflammation and oxidative stress as drivers of accelerated aging
• endurance exercise as a Goldilocks effect plus the value of consistency and tapering
• evolution’s case for aging and why Bill wants to outsmart it for individuals
• Telovital as an example of telomerase activation plus limits of anecdotal results
• why average telomere length in blood can rise without true telomere lengthening
• how cosmetic resurfacing immune stimulation and some growth signals can backfire
• peptides stem cells and exosomes through the lens of critical meta-analysis
• practical steps like yoga meditation optimism anti-inflammatory diet and the ALCAT test.

For more information on Dr. Bill Andrews https://sierrasci.com/

If you care about lifespan, healthspan, and staying fast in the water as you get longer lived, subscribe, share this with a training partner, and leave a review so more athletes can find the show.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

Coach Kelly Palace shares five rules for swimmers to achieve their personal best.

We break down five repeatable rules Kelly has seen across hundreds of champions, from Olympic swimmers to NCAA standouts to masters legends. We talk about picking a goal that creates real emotional pull, then reverse engineering it into pace targets, meet choices, and bite sized milestones you can execute. We also get specific about the details that matter in masters swimming: which meets count for rankings and records, what to watch for with rules and registrations, and why “fast water” factors like pool depth, temperature, and air quality can change outcomes.

The big takeaway is simple and demanding: consistency is the foundation, and mindset finishes the job. Expect the best, prepare for the worst, and stay ready to swim well on the messy day, not just the perfect one. If you are planning a new season, chasing a personal record, or making a comeback, this will give you a clear checklist you can use today.

• choosing a goal that feels emotionally exciting
• breaking the goal into pace, steps, and meets
• executing in the right meet with the right rules
• looking for fast water and favourable conditions
• building consistency as the performance foundation
• expecting adversity and staying ready to race anyway

Subscribe to Champions Mojo, share this with a training partner, and leave us a review if it helps, what goal are you going after next?

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

Ever wonder what separates an average swim lane or team from a championship-level squad? Culture isn’t a poster on the wall—it’s the way your team operates on an ordinary Wednesday morning when you're staring at the black line and nobody is trying to be inspirational. In this episode, we sit down with Greg Clink, 3-time Coach of the Year in basketball, who's a leadership expert, to put a real definition around “championship culture” and make it completely usable for Masters swimmers, coaches, and anyone striving for high performance for a team in our out of the water.

We break down what culture looks like in daily behaviors: how you communicate on the pool deck, how you treat your lane mates, and how to "confront the snowball" of small team conflicts before they turn into a full-blown avalanche. From masterfully using end-of-practice “put-ups” to motivate your teammates, to creating buy-in for specific roles, Greg shares simple, actionable tools you can take straight to your next workout or meeting.

In this episode, we cover:

• Defining Team Culture: Why daily operations and standards matter more than big speeches.
• The Power of "Put-Ups": How to end practice by spotlighting winning behaviors you want repeated.
• Confronting the Snowball: A leadership mindset for spotting and solving small issues early.
• The Power of One: How much influence one person can have to shift a team's culture positively or negatively.
• Creating Ultimate Buy-In: Building pride, accountability, and trust across the entire roster.

If you want a healthier, higher-performing team culture in Masters swimming, at work, or at home, dive into this conversation and take one idea into your next practice. For more from Greg visit www.GregClink.com

Subscribe for more, share this with a teammate, and help us out—leaving a five-star review on Apple is like getting a best time for us, and our team would be so grateful!

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com