E25 - Why Strength and Mobility Matter More After 50

E32 - How Neurotechnology Is Changing Fitness and Recovery

What if one of the biggest keys to staying active, independent and injury-free after 50 isn’t just strength or cardio, but your nervous system? This week, I sat down with Scott Mongold, PhD [http://umo-health.com], to discuss the fascinating field of neuromechanics. The study of how the brain, nervous system, and muscles work together to produce and control movement. We discussed why balance tends to decline as we age, why falls become a major risk for older adults, and how much of this has less to do with strength and more to do with reaction time, coordination and nervous system function. Scott explained how the brain constantly processes information from our eyes, inner ear and muscles to help us move safely and efficiently. As we get older, these systems can become less responsive, but the encouraging news is that they remain highly trainable. One of the most interesting parts of the conversation was neuroplasticity, the brain’s ability to adapt and learn throughout life. Whether you’re learning a new skill, recovering from injury, or trying to improve balance, your nervous system continues to evolve when challenged appropriately. We also explored practical balance training strategies that anyone over 50 can incorporate into their routine, along with emerging neurotechnology tools that can measure nervous system readiness, recovery and movement quality. Scott shared insights into the Umo [http://umo-health.com] platform, which uses simple tests and wearable technology to provide personalized data on neurological performance and recovery. As wearable technology continues to evolve, we may soon have much deeper insights into how our brains and bodies are adapting to training and daily life. If you’re interested in improving balance, reducing fall risk, staying active as you age, or simply understanding how your body really works, this episode is packed with practical insights and fascinating science. Key Takeaways * Balance is a trainable skill at any age. * Most falls are linked to reaction time and movement control, not just muscle weakness. * Neuroplasticity allows the brain to continue learning and adapting throughout life. * The nervous system plays a major role in recovery, performance and healthy aging. * Emerging neurotechnology may help personalise training and improve long-term outcomes. Website: umo-health.com [https://umo-health.com/]Apple App Store: apps.apple.com/us/app/umo-ai-sport-scientist/id6754874708 [https://apps.apple.com/us/app/umo-ai-sport-scientist/id6754874708]Google Play Store: play.google.com/store/apps/details [https://play.google.com/store/apps/details?id=com.umo.android] Enjoy the episode. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com [https://strongafter50.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

E31 - The Power of Movement with Physiotherapist Anna Walsh

This week I sat down with physiotherapist Anna Walsh, who has spent the last 26 years helping people recover from injuries, move better, and stay active as they age. Anna has seen the fitness and rehabilitation world evolve dramatically over the past two decades, from the early days of Pilates being viewed as an alternative therapy to its widespread use in rehabilitation and performance today. One of the big themes of our conversation was simple: movement matters. As we get older, many of the aches, pains, and injuries we experience aren’t necessarily caused by age itself. More often, they’re the result of reduced movement, poor loading strategies, long periods of sitting, or simply not maintaining strength and mobility over time. Why Tendons Need Load, Not Rest We spent a fair bit of time discussing tendon injuries, something many runners, gym-goers, and myself struggle with. Anna explained that tendons generally don’t respond well to complete rest. Instead, they need carefully managed loading that gradually builds their capacity over time. Too often people either push through pain and make things worse, or stop moving altogether and lose strength and function. The key is finding the right amount of load at the right time. The Hidden Cost of Sitting Another topic that resonated was the impact of prolonged sitting. Many people blame tight hip flexors, weak glutes, or poor posture on getting older, but Anna explained that much of this comes back to spending large portions of the day in the same position. The solution isn’t necessarily complicated stretching routines. It’s simply moving more frequently, changing positions often, walking regularly, and maintaining strength through the hips and legs. The Importance of Pre-Hab Before Surgery One of my favourite parts of the conversation was Anna’s discussion on surgery preparation. Her message was clear: The stronger and fitter you are before surgery, the better your recovery is likely to be afterwards. Whether it’s a knee replacement, hip replacement, or another procedure, investing time in strength training and conditioning beforehand can dramatically improve outcomes. “Pre-hab before surgery improves recovery.” The Brain’s Role in Pain We also explored the fascinating connection between the brain and pain. Anna discussed how pain isn’t always a direct reflection of tissue damage. The nervous system, previous experiences, stress levels, and beliefs can all influence how we experience pain. Understanding this doesn’t mean pain isn’t real. It means that recovery often requires addressing both the physical and neurological components of injury. Active Recovery Beats Passive Treatment A recurring theme throughout the episode was the importance of taking an active role in your own health. While hands-on treatments can be helpful, lasting improvements usually come from understanding your body, making good decisions, building strength, and maintaining healthy movement habits. The goal isn’t simply to become pain-free. The goal is to become more resilient. Key Takeaways * Movement is one of the most powerful tools we have as we age. * Tendons respond best to progressive loading, not complete rest. * Sitting for long periods can contribute to many common aches and pains. * Building strength before surgery often improves recovery outcomes. * Pain is influenced by both physical and neurological factors. * Education and self-management are essential for long-term health. * Active treatment strategies generally outperform passive approaches. If you’re dealing with an injury, preparing for surgery, or simply trying to stay active and healthy after 50, there’s plenty of practical wisdom in this conversation. Enjoy the episode. RodStrong After 50 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com [https://strongafter50.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

E30 - Performance Span: Staying Strong, Mobile and Independent After 50

In this episode of Strong After 50 Podcast, I sit down with fitness expert Chris Deavin to talk about one of the biggest keys to aging well: consistency. We dive into the power of “exercise snacks,” why short bursts of movement throughout the day might work for you, and why doing something regularly often matters more than chasing the perfect workout plan. From mobility and grip strength to balance, endurance and what Chris calls your “performance span,” this conversation is packed with practical ideas for staying strong, capable and independent as we get older. We also discuss: • Why mobility matters more than most people think • The connection between grip strength and longevity • How active older adults continue to inspire us • Building simple exercise habits that actually stick • Why consistency beats intensity over the long term • Training for life, not just for aesthetics If you’re over 50 and want to keep moving well, feeling strong and living with energy for decades to come, this episode is full of simple but powerful takeaways. As Chris says in the episode: “Just doing something every day moves the needle.” Listen now and let us know what you think. Stay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com [https://strongafter50.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

E29 - Why Rehab Matters More Than Surgery (And My Thoughts on Wearables)

Strong After 50 — Episode 29 Summary First up, I talk about wearable tech and some recent studies comparing devices like Whoop, Oura, Garmin, Fitbit, and Apple Watch. The big takeaway? They all have strengths depending on what you actually want to track. For me, Garmin still wins for running and interval work, while Whoop and Oura seem to lead the way for sleep tracking. I also touch on the downside of becoming too obsessed with the data. Sometimes the numbers say you slept terribly even when you feel great. I share my own experience after having just one glass of red wine recently and how badly it affected my sleep, heart rate, HRV, and recovery. I then get into a concept I’ve been thinking more about lately: the difference between lifespan, health span, and what my friend Chris calls “performance span.” Living longer is one thing, but staying physically capable, energetic, and independent deep into older age is the real goal. The second half of the episode focuses on injury rehab and surgery decisions, inspired by a listener question about knee pain and knee replacement surgery. I share my own experiences with shoulder injuries, Achilles rehab, and working with specialists over the years. One thing I strongly believe is find the right practitioner for the specific injury. Not all physios or rehab approaches are equal. The best results often come from people who work with that exact injury every single day, runners, contact sport athletes, knee specialists, tendon rehab experts, and so on. I also talk about the importance of progression in rehab. Sometimes the difference between staying injured and improving is finding the right step in between, not doing too much too soon, but not doing too little either. Chris Deavin [https://myhealthcoach.substack.com/] joins me again next week and we’ll dive deeper into performance span, training over 50, and how to stay capable for life. Stay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com [https://strongafter50.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Strong After 50 Podcast - Episode 28

Podcast Summary I’m glad more people are starting to push back on these 50-step morning routines. Sunlight in your eyes. No coffee before 10am. Cold plunge. Journaling. Breath work. It’s just not realistic for most people. I’m up at 4:30–5:00am. It’s dark. I’m having a coffee. No sun up for the first 1 hour. The basics still win. The best plan is the one you’ll actually stick to. Alcohol — where I’ve landed I listened to Michael Easter on the 2% Podcast talking about alcohol yesterday and his guest had a few interesting things to say about alcohol. His guest tried three months alcohol free and said his social life lost a bit of spark. That’s probably the reality for a lot of people. For me, I’ve shifted from a daily glass of wine after work to alcohol-free beer. If I’m out for dinner, I’ll still have a glass of wine. Maybe two. That’s it. And the calories matter too, 20–60 vs 150–160 per drink adds up quickly. Keep it simple (Topol & Stewart) - Article in Super Age Move, sleep, don’t eat dumb stuff, and talk to your neighbours. (Stewart quote) I like their simple framework: * Move every day - 30 minutes is enough. * Strength train — they say 2x/week, I’d push that to 3 * Work on balance and stability * Sleep, it matters more than you you think * Eat real food, cut back on ultra-processed * Manage inflammation (training, diet, sleep, stress) * Know your numbers - bloods, calcium score, DEXA * Stay connected, have purpose, think positively about aging Nothing fancy. Topol’s book Super Agers is next on my list. Ergs - what actually works I get asked this a lot. SkiErgGreat for upper body and core. Lower overall cardio demand. Good option when your legs are cooked. RowerFull body - legs, hips, core, upper back. Big engine builder. Assault BikeProbably the hardest of the lot.No real recovery because arms and legs are always working.Perfect for short, brutal intervals — 20-second sprints, Tabatas. Most articles say the rower wins overall conditioning. I’d agree but say the assault bike wins for intervals. The best machine is the one you’ll actually use consistently. If I was building a home setup: * Assault bike * Concept2 bike * Rower If you would like to be on the podcast, reach out at: strongafter50@gmail.com [strongafter50@gmail.com]. If you want to sponsor this Newsletter and Podcast you can also reach out at: strongafter50@gmail.com [strongafter50@gmail.com]. Stay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com [https://strongafter50.substack.com?utm_medium=podcast&utm_campaign=CTA_1]