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  • 662: The Power of Walking: How 15,000 Daily Steps Impact Longevity and Heart Health with Greg Mushen

    662: The Power of Walking: How 15,000 Daily Steps Impact Longevity and Heart Health with Greg Mushen
    2026/02/16
    Most men over 40 focus on lifting weights and dialing in their diet—but still overlook a major driver of long-term cardiovascular health. In this episode, Ted speaks with Greg Mushen about why subsistence populations rarely develop heart disease, how walking influences glucose and lipid clearance, what genetics reveal about individual risk, and why daily movement may matter more than extreme workouts. If the goal is to protect arteries, improve metabolic health, and age with resilience, this conversation offers a practical, research-driven framework worth listening to. Today's Guest Greg Mushen Greg Mushen spent his career in tech but has maintained a lifelong interest in health, growing up in a medical family. He became deeply focused on longevity after becoming a father at 40, studying subsistence populations and examining how their lifestyle patterns map onto modern mechanisms of disease prevention. Connect to Greg Mushen X: @gregmushen Substack: Dark Lab You'll learn: Why walking throughout the day may improve glucose and lipid clearance more effectively than a single workout What subsistence populations like the Tsimane and Maasai reveal about heart disease and arterial health How genetic differences influence lipid clearance and cardiovascular risk The concept of "flux" and why matching intake with output is critical for metabolic health And much more.... What Ted and Greg discuss: (00:00) Introduction (03:55) Meet Greg Mushen: From Zone 2 to 15K Steps (Why Walking?) (07:28) Walking for Nutrient Partitioning, Glucose Control & Mitochondria (15:25) The Amish "Natural Experiment" + Clearance Genes (18:48) Genetics Meets Lifestyle: APOE4, Saturated Fat, and Personal Risk (24:58) Diet vs Movement in Context: Maasai vs Tsimane and the 'Flux' Framework (35:35) Athletes, High CAC Scores & Why Risk Can Still Be Low (36:58) From Tech to Primary Research: How Greg Learned to Read Studies (46:49) Calories, Appetite & Why Tracking Still Works (Even If You Hate It) (57:23) Genetics, Methylation & Targeted Supplements (B12, Folate, Creatine, TMG) (01:05:18) Final Thought
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    1 時間 9 分
  • 661: How Having Better Sex Impacts Your Overall Health After 40 with Dr. Nicole McNichols

    661: How Having Better Sex Impacts Your Overall Health After 40 with Dr. Nicole McNichols
    2026/02/09
    Many men over 40 take their health seriously but feel confused, frustrated, or quietly concerned about changes in their sex life. In this episode, Ted speaks with human sexuality expert Dr. Nicole McNichols about how stress, sleep, anxiety, body image, and relationship dynamics shape sexual health. They explore why common explanations like testosterone or blood flow often miss the bigger picture, and how unrealistic expectations fueled by culture and pornography can undermine confidence and desire. This conversation reframes sex as an essential part of overall health and longevity, offering a more grounded, evidence-based way to think about intimacy, performance, and connection. Listen now. Today's Guest Dr. Nicole McNichols Dr. Nicole McNichols is an internationally recognized professor of human sexuality, author, and speaker at the University of Washington, where her course The Diversity of Human Sexuality is the most popular in the school's history. She is the coauthor of Human Sexuality in a Diverse Society and the author of You Could Be Having Better Sex: The Definitive Guide to a Happier, Healthier, and Hotter Sex Life. She writes for Psychology Today, The Seattle Times, and The Conversation, and lives in the Seattle area with her family. Connect to Dr. Nicole McNichols LinkedIn: Nicole McNichols Website: nicolethesexprofessor.com Book: You Could Be Having Better Sex: The Definitive Guide to a Happier, Healthier, and Hotter Sex Life You'll learn:  Why sexual health is a powerful but overlooked marker of overall wellbeing and longevity How stress, poor sleep, anxiety, and body image issues quietly reduce desire and performance Why pornography myths create unrealistic expectations that fuel insecurity and pressure How emotional connection, self-growth, and planned intimacy support a healthier sex life What Ted and Julie discuss: (00:00) Introduction (01:30) Meet Dr. Nicole McNichols (02:30) The Connection Between Health and Sex (05:30) Understanding the Pleasure Cycle (12:47) The Impact of Pornography on Sexual Health (24:31) Addressing Porn Use and Relationship Dynamics (31:51) The Importance of Planning Intimacy (36:07) Addressing the Root Causes of Sexual Issues (37:47) The Role of Therapy in Sexual Health (39:14) Final Thoughts and Upcoming Episodes (39:37) The Importance of Self-Growth in Relationships (59:27) Planning Intimacy and Pleasure (63:19) Conclusion and Final Thoughts
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    1 時間 8 分
  • How the Ultra Successful Think (and Why Most People Self-Sabotage) with Dr. Julie Gurner

    How the Ultra Successful Think (and Why Most People Self-Sabotage) with Dr. Julie Gurner
    2026/02/02
    Many high achievers look successful on paper but feel constrained, overwhelmed, or quietly dissatisfied behind the scenes. In this episode, Ted sits down with executive performance psychologist Dr. Julie Gurner to explore why driven people struggle with stress, control, motivation, and identity as their responsibilities grow. The conversation breaks down how success can outpace personal growth—and what happens when it does. This episode offers a clear, grounded look at the psychological shifts required to sustain performance, health, and fulfillment at higher levels. Listen now! Today's Guest Dr. Julie Gurner Dr. Julie Gurner is a doctor psychology and executive performance coach who works with high-level executives, founders, and elite performers in tech, finance, and other high-stakes industries. She is the founder of Ultra Successful, a widely read newsletter focused on the psychology of exceptional performance, and has been described by The Wall Street Journal as a real-world counterpart to Wendy Rhoades from Billions. Connect to Dr. Julie Gurner Website: DrGurner.com Substack: DrGurner.substack.com X: @drgurner Instagram: @drgurner You'll learn: Why high performers often sabotage success as their identity lags behind growth How control, stress, and overload quietly limit cognitive performance The difference between productive stress and stress that undermines decision-making Why motivation, discipline, and grinding are often misunderstood at high levels What Ted and Julie discuss in this episode: 00:00 Introduction 00:42 Meet Dr. Julie Gurner: Performance Psychologist 02:13 High Performers and Fitness 03:40 The Role of Sleep in Performance 05:24 Cognitive Optimization for High Achievers 11:05 Managing Stress for Executives 14:01 Letting Go of Control to Succeed 14:49 The 80% Rule: Delegating for Growth 15:33 Building a Team: The Key to Scaling 16:18 Personal Growth for Business Success 17:03 Balancing Control and Delegation 18:31 Choosing the Right Business Partner 20:00 The Importance of Self-Belief 26:17 Final Thoughts
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    46 分
  • Your 2026 Body Blueprint — Part 7: How to Build a Routine That Actually Works After 40

    Your 2026 Body Blueprint — Part 7: How to Build a Routine That Actually Works After 40
    2026/01/26
    The final episode of Your 2026 Body Blueprint brings the entire series together. In Part 1, Ted explained why most men over 40 age faster than they should. In Part 2, he broke down why weight loss alone doesn't equal health. In Part 3, he showed how men should train to preserve muscle and strength with minimal time. In Part 4, he explained why cardio and cardiovascular fitness are essential for longevity—even if you already lift. And In Part 5, he shared a clear, evidence-based approach to nutrition that supports metabolic health, longevity, and fat loss without quitting your social life or eliminating foods you enjoy. And in Part 6, he talked the most underestimated drivers of how you age: sleep, stress, and lifestyle. Now, in Part 7, Ted explains how to organize everything into a realistic, year-long system built around one outcome goal—fat loss—and the process goals that actually make it achievable. This episode focuses on training structure, cardio decisions, nutrition fundamentals, recovery, measurement, and the behavioral shifts required to make progress stick over time. You'll learn: Why choosing one outcome goal leads to better long-term results than chasing multiple goals How to structure strength training for fat loss while preserving muscle after 40 How calorie and protein tracking simplify fat loss and improve food choices Why data tracking prevents emotional decision-making and plateaus How recovery and stress management determine whether fat loss succeeds or fails Why identity and habit reprogramming matter more than willpower What Ted discusses in this episode: (00:00) Introduction (01:47) Setting Realistic Goals for Long-Term Success (05:19) Effective Training Strategies for Fat Loss (12:36) The Role of Cardio in Your Fitness Journey (16:27) Mastering Nutrition for Optimal Results (22:03) The Importance of Tracking and Measurement (24:30) Avoiding Burnout and Ensuring Recovery (27:18) Behavioral Change and Long-Term Success (30:48) Client Success Story: Chad's Transformation (33:15) Final Thoughts and Encouragement
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    35 分
  • Your 2026 Body Blueprint — Part 6: How Sleep, Stress, and Lifestyle Shape How You Age

    Your 2026 Body Blueprint — Part 6: How Sleep, Stress, and Lifestyle Shape How You Age
    2026/01/19
    When it comes to longevity, most of the research feels clear around exercise and nutrition. We know how they affect aging and the prevention of the four diseases that kill most people: heart disease, cancer, metabolic disease, and dementia. But where do sleep, stress, and lifestyle actually fit into that picture? In Part 1 of the 2026 Body Blueprint, Ted explained why most men over 40 age faster than they should. In Part 2, he broke down why weight loss alone doesn't equal health. In Part 3, he showed how men should train to preserve muscle and strength with minimal time. In Part 4, he explained why cardio and cardiovascular fitness are essential for longevity—even if you already lift. In Part 5, he shared a clear, evidence-based approach to nutrition that supports metabolic health, longevity, and fat loss without quitting your social life or eliminating foods you enjoy. In Part 6, Ted turns to the most underestimated drivers of how you age: sleep, stress, and lifestyle. He explains why these factors are harder to quantify but just as powerful, how they quietly influence disease risk and recovery, and why ignoring them can undermine even the best training and nutrition plan. This episode puts the final pieces of the longevity puzzle into place. You'll learn: How poor sleep drives fat gain, insulin resistance, and hormonal decline The surprising link between sleep, pain sensitivity, and chronic injuries How chronic stress accelerates aging even in mentally tough high achievers Objective ways to measure stress using heart rate, HRV, and blood pressure The difference between managing stress symptoms vs. fixing root causes What Ted discusses in this episode: (00:00) Introduction (04:35) The Importance of Sleep for Longevity (08:42) Hormones and Sleep (16:42) Sleep Hygiene Tips (24:52) The Role of Caffeine and Alcohol in Sleep (29:35) Understanding and Managing Stress (30:08) Understanding Chronic Stress (30:42) The Importance of Recovery (32:07) Defining Stress and Its Effects (35:13) Tracking Stress with Biomarkers (40:08) Strategies for Managing Stress (47:05) The Power of Social Connections (53:12) Conclusion and Final Thoughts
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    不明
  • Your 2026 Body Blueprint — Part 5: Nutrition After 40 Without the Confusion, Extreme Diets, or Quitting Your Social Life

    Your 2026 Body Blueprint — Part 5: Nutrition After 40 Without the Confusion, Extreme Diets, or Quitting Your Social Life
    2026/01/12
    Most men over 40 don't fail with nutrition because they lack discipline, but because they're focusing on the wrong things. In Part 1 of the 2026 Body Blueprint, Ted explained why most men over 40 age faster than they should. In Part 2, he broke down why weight loss alone doesn't equal health. In Part 3, he showed how men should train to preserve muscle and strength with minimal time. And in Part 4, he explained why cardio and cardiovascular fitness are essential for longevity—even if you already lift. In Part 5, Ted tackles one of the most confusing areas after 40: nutrition. He explains how to think about eating for metabolic health, longevity, and performance without rigid diets, extremes, or giving up your social life. You'll learn a clear, evidence-based nutrition hierarchy that cuts through the noise and helps you make smarter decisions that actually fit a busy lifestyle — and support long-term results in 2026 and beyond. You'll learn: How to think about nutrition using a hierarchy instead of rigid rules Why energy balance is the foundation of longevity and metabolic health How excess body fat increases risk for heart disease, cancer, and dementia Why dietary variety matters more than micronutrient obsession Why nutrition never works in isolation from training, sleep, and stress What Ted discusses in this episode: (00:00) Introduction (02:52) The Confusion Around Nutrition (03:53) The Science of Nutrition and Longevity (07:04) The Big Picture Framework for Nutrition (08:12) Understanding Energy Balance (15:34) The Role of Macronutrients (20:48) The Importance of Food Quality and Micronutrients (23:45) Eating the Rainbow: Nutritional Benefits of Colorful Foods (30:35) Sustainability in Nutrition: Long-Term Success (32:31) Essential Supplements for Health and Longevity (42:43) Key Takeaways and Next Steps
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    45 分
  • Your 2026 Body Blueprint — Part 4: The Cardio You Actually Need After 40 (VO₂max, Zone 2, and Longevity)

    Your 2026 Body Blueprint — Part 4: The Cardio You Actually Need After 40 (VO₂max, Zone 2, and Longevity)
    2026/01/05
    You don't need to become a marathon runner or chase elite VO₂ max numbers to live longer—but ignoring your cardiovascular fitness after 40 comes with serious consequences. In Part 1 of this New Year Series, Ted explained what actually happens to your body as you age. In Part 2, he broke down why weight loss alone doesn't equal health. And in Part 3, he showed why strength and muscle are non-negotiable for longevity. In this episode, Ted turns to the missing piece most people overlook: cardiorespiratory fitness. He cuts through the confusion around VO₂ max, cardio zones, and endurance training to explain what really matters for your heart, arteries, and long-term resilience. He breaks down how your cardiovascular system actually ages, why high-intensity workouts alone can backfire, and how to build an aerobic base that supports recovery, performance, and longevity—without turning your life upside down. If you're over 40, lift weights, and consider yourself "active" but haven't intentionally trained your cardiovascular system, this episode will show you why that's a mistake—and exactly how to fix it in a sustainable way. You'll learn: Why lifting weights alone isn't enough to protect your heart after 40 Why VO₂ max is one of the strongest predictors of longevity and early death The biggest cardio mistakes men over 40 make that accelerate aging Why high-intensity workouts alone can backfire if you skip aerobic training How to build heart health in a time-efficient, sustainable way in 2026 And much more... What Ted discusses in this episode: (00:00) Introduction (02:30) Understanding VO2 Max and Its Importance (04:35) How Cardiovascular System Ages (07:08) Ted's Journey into Cardiovascular Training (10:07) The Importance of Aerobic Base and Zone Training (21:11) High-Intensity Interval Training Explained (24:37) Reversing Heart Aging: Key Study Insights (26:00) Testing Your Aerobic Performance (28:58) Strength and Cardio: A Balanced Approach (29:45) Conclusion and Next Episode Preview
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    32 分
  • Your 2026 Body Blueprint — Part 3: How Men Over 40 Should Train for Maximum Muscle in Minimal Time

    Your 2026 Body Blueprint — Part 3: How Men Over 40 Should Train for Maximum Muscle in Minimal Time
    2025/12/29
    Most men lose muscle not just because of aging, but because they're no longer training for their 40+body . In Part 1 of this series, Ted reframed the entire conversation around aging by explaining why longevity isn't about living longer, but about extending healthspan. In Part 2, he challenged the dangerous belief that weight loss automatically equals health, breaking down why metabolic health matters far more than what the scale says In part 3, Ted breaks down how men over 40 should train to preserve and build muscle, protect their joints, and avoid the aches and injuries that derail progress. You'll learn the core principles behind Ted's Maximum Muscle Activation approach — a smarter, time-efficient way to stimulate muscle, work around limitations, and get results in under two hours per week. If your body feels like it's holding you back, this episode is for you. Listen now! You'll learn: Why muscle is the most important longevity organ in the body How muscle loss leads to frailty, loss of independence, and early death The minimum effective dose of strength training to maintain muscle How training close to failure drives muscle preservation and growth What Ted discusses in this episode: (00:00) Introduction (02:24) Understanding Muscle Loss and Aging (03:17) The Importance of Muscle for Longevity (04:56) Sarcopenia: The Age-Related Muscle Loss (10:46) Training Around Injuries (11:52) Strength Training Principles (21:46) Power Training and Mobility (24:58) GLP-1 Drugs and Muscle Loss (26:20) Conclusion and Next Steps
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    27 分