Christopher Borda public
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Welcome back to the Y.E.S. Fitness "Longevity" Podcast Episode 37. Today we have Y.E.S. Fitness superstar Amy. Amy has overcome many hurdles in her four and a half year fitness journey. She has eliminated her migraines, transformed her body and is able to enjoy many of her outdoor activities again. She is always a blast to have in class. Listen to her amazing story. If you like this podcast, click below for additional episodes: http://yesfitnesspodcast.com/yesfitnesshome?fbclid=IwAR3GpS5c8q- ...
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Before we jump in, I want to say a quick thank you. Because of your support and loyal listening, the YES Fitness Functional Longevity Podcast was just named one of the Top 100 Longevity Podcasts and one of the Top 60 Functional Fitness Podcasts by MillionPodcasts.com! We’re honored—and we couldn’t have done it without you. Now, onto today’s topic… …
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Today’s episode is all about a topic that could shape the next 30–40 years of your life—how nutrition supports functional longevity. We’re not just aiming to live longer; we’re aiming to live better. That means staying strong, mobile, and independent well into your later years. You’ll learn why functional longevity matters more than just extending …
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Forget the scale—today we’re busting myths and bringing clarity to one of the most misunderstood aspects of health: body composition. In this episode, we break down why it’s a far better indicator of longevity and wellness than weight or BMI, how to accurately measure it, and practical strategies to improve it over time. Whether you’re aiming to ag…
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Forget the wrinkle creams and trendy supplements—this episode is about something far more impactful: your leg strength. We break down the science showing why strong legs may be the ultimate predictor of how long—and how well—you’ll live. It’s not glamorous, but it might just be the most important anti-aging strategy you’ve never considered. #Longev…
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What if one of the most powerful ways to feel younger, move better, and boost your energy was something you haven’t done since childhood? Today, we’re diving into one of the most overlooked andunderrated movement patterns out there: skipping. That’s right—skipping isn’t just for kids. It’s a surprisingly effective way to improve coordination, stren…
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We all know exercise is "good for you"—but what does that really mean when it comes to aging well? In this episode, we break down what science (not social media) says about movement, longevity, and doing what’s actually right for your body, your age, and your goals. Whether you’re a runner, lifter, or yoga lover, get ready to rethink your routine a…
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In this episode, we dive into one of the most debated, deeply personal, and dangerously misunderstood aspects of aging well: nutrition for longevity. With celebrity-endorsed diets, carb-phobic influencers, and supplement companies selling the dream of eternal youth, it’s hard to know what to believe. We cut through the noise to uncover what the sci…
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Discover the Truth About Creatine: The Most Effective Yet Misunderstood Supplement Creatine is one of the most studied and effective supplements available—yet it's often misunderstood. Commonly linked with bodybuilders and fitness enthusiasts, this simple white powder offers far more than just muscle gains. When used wisely, creatine can deliver im…
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Discover how where you live can impact your health more than you think. From the nation’s healthiest states to those facing the biggest challenges, we’re breaking down what geography reveals about longevity, wellness, and thelifestyle shifts that matter — no matter your zip code. Backed by 30+ years of experience in fitness and health, this piece u…
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Today, we’re exploring a topic that has everyone talking—especially those concerned with childhood nutrition, chronic disease, and, yes, sugar. A recent observational study has gained some serious traction, suggesting that sugar restriction during pregnancy and early childhood may protect against type 2 diabetes and hypertension later in life.…
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Tired of diets that start strong but fizzle out fast? You’re not alone. When it comes to long-term health and sustainable weight loss, most people have tried the usual calorie-cutting plans—and most of them just don’t stick. Why? Because daily restriction is hard to maintain, plain and simple. At Yes Fitness, we get it. That’s why we focus on pract…
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Does adding omega-3 supplementation to an exercise routine provide additional benefits? Today, we’re discussing a fascinating topic that could change how you approach both your training and supplementation. For years, omega-3 fatty acids have been known for their benefits to brain and heart health. But what if I told you that these essential fats c…
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Today, we're taking an extensive into collagen supplementation, a topic that's garnered significant attention for its purported benefits on skin, joints, muscles, and bones. We'll examine the scientific evidence supporting these claims, discuss potential risks, and identify the best dietary sources of collagen.…
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More and more women are coming into the gym saying, “My doctor told me I need to start lifting weights.” And that’s great! I respect doctors, and I understand they’re incredibly busy. But my question is—why are they waiting until women are in their mid-50s to tell them this? The truth is, if you’re waiting until your 50s to start strength training,…
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Today we’re talking about one of the simplest, yet most powerful, tools for longevity—walking. You’ve probably heard the classic advice: “Get 10,000 steps a day.” But where did that number come from? Believe it or not, it wasn’t based on science. It actually started as a marketing campaign for a Japanese pedometer back in the 1960s. So, what’s the …
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Today, we’re talking about one of my favorite topics and one I think is super important to extending health span strength training: How to train for lifelong strength, resilience, and performance. Now, I’ve been in the fitness game for over 30 years, and I’ve worked with thousands of clients navigating midlife and beyond. I’ve also learned from som…
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Today, we’re tackling a topic that we’ve discussed many times before, but new research has reinforced what we’ve long believed—how we live has a much greater impact on how long we live than our genetic makeup. You’ve probably heard someone say, “Oh, you have good genes” when referring to someone who’s lived into their 90s or beyond. But if longevit…
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Muscle Power: Your Secret to Fat Loss, Strength, and Vitality!Today, we’re talking about something that’s absolutely critical for anyone who wants to lose fat, keep it off, stay strong, and live a long, independent life—muscle.Most people focus on losing weight, but weight loss isn’t the goal—fat loss while maintaining muscle is what truly matters.…
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Today, I’m talking about something that can completely change the way you set goals and, more importantly, actually achieve them.If you’ve ever felt overwhelmed by trying to change too much at once—whether it’s your fitness, nutrition, or lifestyle—this episode is for you. I’m going to break down a simple yet powerful method called the Goal Snowbal…
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Everything in life is a decision. Where we are today—our health, our fitness, our mindset—is the result of choices we’ve made along the way. The things we choose to do, and just as importantly, the things we choose not to do, shape the quality of our lives.If you're ready for a well round exercise program, Yes Fitness is here to help. We specialize…
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Today, we’re exploring a topic that might just redefine the way you think about cardio and strength training. If you’ve ever felt like strength and cardio were opposing forces, you’re not alone—I used to think the same. But over the years, I’ve come to see them as points on a continuum, each with unique benefits that contribute to a well-rounded pr…
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Today we’re exploring one of the most impactful things you can do for yourself this year: focus on your muscle power. We’re going beyond the basics of strength and mass to explore why muscle power might just be your secret weapon for a longer, healthier life. As always, this episode is backed by cutting-edge research and actionable insights, so gra…
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Today, we’re talking about a food that’s often misunderstood but packs a serious punch when it comes to brain health—eggs. You’ve probably heard conflicting advice about eggs over the years. Are they good for you? Bad for you? Well, the latest research shows that eggs are not just safe to eat—they could be a game-changer for your brain health and m…
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In this episode, I sit down with Philip Blackett, the founder of Home Spa Essentials and best-selling author of Relax, Recover, Rejuvenate: How to Create Your Ultimate Home Spa. With an impressive background spanning Harvard Business School, FedEx, and Goldman Sachs, Philip now focuses on helping people over 40 unlock the power of home spa therapie…
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Today we’re examining a topic that is vital to all of us—whether you’re a fitness enthusiast or just trying to live a longer, healthier life. We’re going to talk about exercise intensity and its impact on longevity. It’s a fascinating subject that’s been explored in the latest research, and today, I’m here to break it down in a way that’s easy to u…
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Today, we’re tackling one of the biggest hurdles people face when striving for better health: starting an exercise program. We all know exercise is good for us. It strengthens our muscles, boosts our energy, and improves brain health. But learning isn’t always doing, right? Life gets busy, motivation wanes, and barriers pop up at every turn. In thi…
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Do you need proactive steps to slow brain aging easily? Aswe age, our brains naturally change, including a reduced size and function. But did you know that these changes often begin decades before symptoms of cognitive decline, like mild cognitive impairment or dementia, appear? Neurodegeneration can start as early as 15–20 years before noticeable …
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When it comes to improving yourhealth and longevity, few nutrients pack as much punch as omega-3 fatty acids. These essential fats aren’t just good for you—they’re vital for living longerand healthier. Here’s a startling fact: Around 80%of the world and 90% of people in the United States don’t consume enough omega-3s. This deficiency isn’t just a m…
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Thanksgiving weekend—it's that time of year when family, food, and gratitude come together in one cozy, delicious celebration. And while indulging and relaxing with loved ones is the holiday vibe, a little movement here and there can make a big difference in how you feel. We're not talking about grinding through intense workouts or sticking to a st…
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When it comes to heart health, especially after a major event like a heart attack, most of us look for every edge we can get to support recovery. Today, I’m examining a fascinating study published by the American Heart Association that explores just that. The study is titled Intermittent Fasting After ST-Segment–Elevation Myocardial Infarction Impr…
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Hey there! Today, we’re diving into something pretty eye-opening: simple, everyday ways to gauge your health—and maybe even get a sneak peek into what lies ahead.Ever heard that a handshake reveals a lot about someone’s character? Turns out, grip strength—and a few other surprisingly straightforward tests—can revealeven more about our overall healt…
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In today’s world, where anti-aging products and longevity hacks are all the rage, the idea of radically extending human life has caught some serious momentum. You’veprobably heard it before—predictions about living to 150, maybe even 200. But a recent study published in Nature Aging on October 7, 2024, throws a cold splashof reality on this idea. T…
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It’s January1st. You’ve spent the past week reflecting on the previous year and planningyour next move. You’re filled with motivation, buzzing with excitement, andready to crush your New Year’s resolutions. There’s nothing like that “cleanslate” feeling of a new year stretching out ahead of you. But here’s the harsh truth: by the time March rolls a…
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Losing weight is often celebrated as a pathway to better health. But what if the very act of shedding pounds could sabotage your metabolism, making it harder to keep theweight off in the long term? That’s exactly what happens when weight loss is approached in the wrong way. Whether it’s extreme calorie restriction, muscle loss, or hormonal changes,…
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Ladies, let’s be honest—life can throw a lot at us. From juggling work, family, and personal time, to navigating the natural changes in our bodies, stress is something that’s always in the mix. But here’s the thing: how we manage stress has a huge impact on our health, especially when it comes to our hormones, metabolism, and even our mindset. Toda…
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Let’s face it—osteoporosis can be a silent threat. You often don’t know you have it until it’s too late. One minute, you feel fine, and the next, it can have a serious impact on your life. It’s a sneaky condition that doesn’t always give you a heads-up. But why wait for that wake-up call? Today, I’ll be discussing the latest research and strategies…
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Today, we’re breaking down the most common fitness myths that are holding you back from reaching your goals. With so much information at our fingertips, it’s easy toget misled by quick fixes and flashy claims. But we’re here to cut through the noise, so you can stop chasing the impossible and focus on what works. We’ve all fallen for some of these …
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Today, we're diving into two powerhouse workout methods that are making waves in the fitness world: HIIT(High-Intensity Interval Training) and HIST (High-Intensity Steady-State Training). These terms are buzzing around gyms and fitness communities, but what do they mean? And more importantly, which one is right for you? Let’s break it down.…
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Intermittent fasting has been a hot topic for quite sometime, and it's no wonder why. Whether you're new to the concept or a seasoned faster, you've likely encountered a lot of conflicting information. That’s why we're here to clear the air and set the record straight. In this blog post, we’re diving into some groundbreakingresearch from the Univer…
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Welcome to today’s blog, dedicated to all those navigatingthe road to recovery after surgery. I want to extend a special shout-out to aclose friend of mine who is in the midst of his first hip replacement surgery.It’s never easy dealing with the aftermath of any surgery, even when it’sconsidered “routine.” I’m thrilled to hear he’s finding relief i…
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Today, we're diving into a fascinating study from TheUniversity of Queensland that sheds light on how high intensity interval training, or HIIT, can significantly improve brain function in older adults.And here's the kicker—it’s not just a short-term boost; the benefits can last for up to five years. Let's explore this in detail.…
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Today, we’re diving into a topic that’s bound to stir some debate: the efficacy of daily multivitamins. Many of us take these supplements religiously, believing they’re the key to better health and a longer life. However, a new study from the National Institutes of Health (NIH) suggests otherwise.
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Today we have an exciting episode that dives deep into the world of geoprotective drugs and supplements. We’ll explore the potential ogeoprotective drugs and supplements to improve health span—that’s the period oflife spent in good health, free from the chronic diseases and disabilities of aging. The idea behind geoprotective drugs and supplements …
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Hey everyone!Today, we're diving headfirst into a crucial aspect of our daily lives that significantly impacts our health span: sleep and restoration. This isn't just about feeling rested; it's a cornerstone of our health. So, let's explore why sleep matters and how we can optimize it for a longer, healthier life.…
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Today, we're diving into a fascinating topic: the impact of stress on our healthspan. We've discussed many times how stress is a silent killer, affecting everything from mental health to cardiovascular health. But how does it specifically influence our health span—the period of life spent in good health? And, more importantly, what can we do about …
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Today, we’reexploring the fascinating intersection of mindset and health span. We'll deeply dive into how our mindset directly influences our health span. So, let’sunpack that. Anyone who knows me or listens to this podcast knows I like to stay on top of all the cutting-edgelongevity science. But beyond molecular biology and the latest research ina…
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