823: 8 Science-Backed Habits to Stay Strong, Mobile & Fit Into Your 80s (2026 Research)

823: 8 Science-Backed Habits to Stay Strong, Mobile & Fit Into Your 80s (2026 Research)

➢ Apply for coaching www.colossusfitness.com Grim but motivating stat: Without intervention, we lose ~3–8% muscle per decade after 30, and VO₂ max drops ~10% per decade. This accelerates frailty, falls, and loss of independence. Most people never sprint again after 30 8 Tips To Supercharge Your Body For Longevity: 1- Maximize Your VO₂ Max (The #1 Predictor) Why it matters: One of the strongest independent predictors of all-cause mortality — often stronger than smoking, diabetes, or high blood pressure. How to train it: 80/20 rule — majority Zone 2 (conversational pace, you can speak in full sentences but it’s effortful) + 1 hard session/week (intervals: e.g., 4×4 min hard or Norwegian 4×4 protocol). Practical: 3–5 sessions/week total. Brisk walking/rucking counts. Even older adults can improve 15–30% in months. First step: Test it (lab, or good wearable estimate) and add one Zone 2 session this week. 2- Lift Weights — Hit the 90–120 Minute Sweet Spot 2026 BJSM study (147k+ people, 30-year follow-up): 90–119 min/week of strength training linked to 13% lower all-cause mortality, 19% lower CVD mortality, 27% lower neurological disease mortality. More than ~120 min didn’t add extra mortality benefit in the data. Additive to aerobic work. Protocol: 3–4 sessions/week, focus on compound movements + progressive overload. Full body or upper/lower split. Include carries and grip work. First step: Block 90–120 min total this week across 2–3 sessions. 3- Build Stability & Balance (The Hidden Foundation) Attia’s #1 pillar. Prevents injuries and falls (huge longevity lever). Practical: 10–15 min most days — single-leg work, bird dogs, dead bugs, balance board or single-leg Romanian deadlifts. Progress difficulty. First step: Add a 10-min stability finisher after 2–3 workouts this week. 4- Diversify Your Movement (The 19% Mortality Hack) 2026 Harvard study (BMJ Medicine): Highest exercise variety group had 19% lower all-cause mortality vs lowest variety — independent of total volume. Walking, weights, jogging, tennis/squash, cycling, stairs, etc. all counted. Practical: Don’t just lift + run. Add rucking, swimming, pickleball/tennis, hiking, dance, or even gardening as “exercise.” First step: Add one completely different modality this week. 5- Train for the centurion decathalon Attia concept: Identify 10–12 real-world activities you want to do at 80–100 (get off floor without hands, carry two bags of groceries up stairs, hike with pack, play with grandkids on the floor, etc.) and reverse-engineer training now. Practical: Farmer carries, floor get-ups (Turkish get-up variations), stair climbs with load, grip work, single-leg strength. First step: Write your personal “Centenarian Decathlon” list this week. 6- Eat Enough Protein to Preserve Muscle Attia recommendation: 1.6–2.2 g/kg body weight per day (roughly 0.8–1 g per lb) — much higher than the old RDA. Critical because of anabolic resistance as we age. Pairs perfectly with resistance training. Practical: ~30–50 g high-quality protein per meal (leucine threshold ~2.5–3 g). Spread across 3–4 meals. Meat, eggs, dairy, whey, or high-quality plant combinations. First step: Audit one day of eating and add protein where you’re low. 7- Treat Sleep as Your Most Important Training Session Sleep is when you actually adapt and recover. Poor sleep destroys muscle gains, VO₂ max improvements, and accelerates biological aging. Practical: 7–9 hours consistent schedule. Dark, cool room. Wind-down routine. Track it. First step: Pick a non-negotiable bedtime and protect the hour before it. 8- Track, Test & Iterate (Data Over Feelings) Dexa Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: ⁠https://colossusfitness.com/⁠

822: Motivation Monday - Best Fitness Wearables 2026, Is Creatine Safe? & Defining Your Why

➢ Apply for 1 on 1 coaching www.colossusfitness.com ➢ Follow us on Instagram - https://www.instagram.com/colossusfit/?hl=en Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about our thoughts on wearables, why we’re into fitness and the safety and pros of creatine. Josh quote: “We do not stop exercising because we grow old, we grow old because we stop exercising.” - **Kyle quote: “**There is no tomorrow!” What has us excited or intrigued: Client shoutout: Lisa Weekly questions: Question 1- Where are you guys at with wearables? Have you changed anything up and what data do you look at specifically? Question 2- What is your response when people ask you why you go to the gym/what the goal is? Someone asked me that today, but in a way where the question hinted at when I’d be done going…which is odd to me haha. So I just said “to be fit and healthy” and that it’s a lifestyle. I guess it’s more odd to me that people don’t see exercising as part of life. But I’m curious what you say to people when you get that question. Question 3- Is creatine safe? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com [contact@colossusfitness.com] ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ [https://colossusfitness.com/]

821: How to Naturally Improve Energy Levels (FULL BREAKDOWN)

➢ Check out our website www.colossusfitness.com [http://www.colossusfitness.com] In this episode we go over 7 different ways to naturally increase your energy levels. There’s no worse feeling than always feeling sluggish, tired, or just not in the right head space. These strategies and tips should help you feel energized. Having low energy is the absolute worst and there’s no worse feeling. Listed points: 1- Aim to do more of what inspires you * “You often feel tired, not because you’ve done too much, but because you’ve done too little of what sparks a light in you.” 2- Spend 15-60 minutes getting inspired each day * Audio books * Podcasts * Books * Motivational videos 3- Eat a balanced diet * A lot of people don’t realize, but a poor diet can substantially decrease energy levels. * Ex- heavy fast food meal will weigh you down. * Lighter, healthy meal will give you energy and leave you feeling great * Protein helps to stabilize blood sugar levels and provides a longer-lasting energy source. Include sources like lean meats, beans, nuts, and tofu. 4- Get rid of the energy draining habits Examples: * Waking up and scrolling * Laying in bed after the alarm goes off * Alcohol * Saying yes to everything and overcommitting 5- Get Adequate Sleep/Manage Stress * Aim for 7-9 hours of quality sleep each night. * Stick to a consistent sleep schedule by going to bed and waking up at the same time every day. * 10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you hit snooze in the morning. 6- Morning sunlight * Wakes up your brain, Improves sleep at night, Boosts daytime energy 7- Get more movement Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ [https://colossusfitness.com/]

820: Motivation Monday - How to Get Back on Track After Weekends Away, Handle Summer Social Eating & Stop Fitness Comparison

➢ DM “4th of July” for a special insane deal @ColossusFit ➢ Apply for 1 on 1 coaching- https://www.colossusfitness.com/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get back on track after a bad weekend, handle summer social eating & stop fitness comparison. Josh quote: "The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character." - Arnold Schwarzenegger Kyle quote: “You win some, you learn some.” What has us excited or intrigued: “There are graveyards full of people who wish they could trade spots with you” Client shoutout: Edie Weekly questions: Question 1- How would you go about getting back on track after a weekend away with really bad eating and habits? Question 2- How can I make good choices at restaurants? I find with summer being here there’s so many social events and I usually cave in and go overboard, ruining all my progress. Question 3- I noticed myself getting overly concerned about what others are doing on their fitness journey. I’ve been working hard losing weight, but then see others taking shortcuts and it bothers me. How to get over this? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com [contact@colossusfitness.com] ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ [https://colossusfitness.com/]

819: Stop Dieting... Reverse Diet Instead - Eat More Food & Lose More Weight!

➢ DM Me “REVERSE DIET” To be coached personally by me so you can eat more food and burn off more fat This episode was inspired by a question we got: Can you explain how you are able to up your clients calories after a longer deficit, and still keep them shredded? Wouldn’t that lead to long term weight gain again? - Bella Going to answer common reverse dieting questions for you. 1. Can everyone reverse diet? 2. Do reverse diets always work? 3. Will I gain fat if I reverse diet? 4. How many calories should I add? 5. Should I be adding calories every week? 6. Where should my calories come from, protein, carbs or fat? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ [https://colossusfitness.com/]