Strong After 50 Podcast

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]

E27 - The Boring Basics That Keep You Strong After 50

Key Takeaways Aim for two to three strength sessions each week.Reduce ultra-processed foods gradually.Walk after meals when possible.Train grip strength with simple hangs or carries.Use food prep and routine to make healthy eating easier.Focus on consistency over perfection. Podcast Summary In this solo episode, I share my simple, practical health and fitness habits for ageing well after 50. I cover strength training, nutrition, grip strength, interval training, food prep, and everyday lifestyle changes that can improve longevity, energy, and quality of life. I explain why two to three strength sessions per week can make a major difference as we age, how reducing ultra-processed foods can help reset cravings, and why small habits like walking after meals can support weight management. I also talk about grip strength as a powerful health marker and how simple hanging exercises can help improve it. This episode is a practical reminder that ageing well does not require complicated routines. It comes back to the basics: lift, walk, eat mostly whole foods, build routines, and stay consistent. For training programs check out my website - 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]

E26 - What the Future of Fitness Looks Like After 50

In this episode, I chat with UK-based personal trainer and health coach Chris Deavin about what fitness looks like as we get older, and why the goal should be more than just living longer. It should be about improving health span, staying capable, recovering well, and continuing to train with purpose. We talk about how much the fitness landscape has changed for people over 50. Gyms are far more normalised now, more older adults are strength training, and there is a growing understanding that training in your 50s, 60s and beyond is not about slowing down and accepting decline. It is about adjusting your approach, training smarter, and staying consistent. Chris shares some great thoughts on programming for older athletes, especially the balance between pushing forward and simply maintaining a strong, healthy base. We also get into one of the biggest shifts that comes with age, which is learning to listen to your body more closely. Recovery matters more. Structure still matters, but flexibility matters too. We also talk about wearable technology and how it can help guide training, recovery, and day-to-day decision making. Used well, it can be a useful tool. But the bigger point is still learning to pay attention to your body and not relying entirely on a device to tell you how you feel. Towards the end of the conversation, we discuss creatine and why it continues to stand out as one of the most useful supplements for older athletes. Chris shares his own experience with it, particularly around recovery and performance, and why it is becoming more relevant as people look for simple ways to support muscle, strength, and healthy aging. Overall, this was a practical conversation about training for the long game. Not chasing extremes. Not overcomplicating things. Just doing the basics well, staying consistent, and giving yourself the best chance to stay strong and active as you age. 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]

E25 - Why Strength and Mobility Matter More After 50

In this episode of the Strong After 50 podcast, I talk about the connection between longevity, consistency, and functional fitness as we get older. I share why I believe strength training and mobility should be a priority, especially if you want to stay active, capable, and healthy. I also get into joint health and flexibility, and the simple mobility work I think makes the biggest difference, including areas like the thoracic spine and ankles. These are the sorts of things that can help you move better, feel better, and keep training properly. I touch on HYROX preparation as well, and my view on how to train for it without overdoing it. For most people, I think the focus should be on building a solid running base, doing the right interval work, and getting strong enough to handle the demands of the event rather than constantly trying to simulate race day. More than anything, this episode is about taking a long term approach to health and fitness. I’m a big believer in getting the basics right before chasing expensive supplements or every new fitness trend that pops up. 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]