The Single-Leg Stand Challenge | Shebah Carfagna & Nate Wilkins

A simple one-leg stand is a surprisingly powerful test of balance, coordination, and how well your body is aging. In this episode of our series, Move for Life, trainers Nate Wilkins and Shebah Carfagna show how this fun, focused move lights up your core, glutes, and posture—while improving breath control and body awareness. They guide you through progressions—from fingertip support to eyes closed and longer holds—that boost stability, confidence, and even gait. Yoga, barre, and Pilates make great complements. Nate and Shebah also stress practicing on both sides, focusing on form (not ego!), and enjoying the process. With a playful attitude and a “start where you are” mindset, this simple balance drill can help keep you strong, steady, and independent for years to come.You should consult your healthcare providers before starting or modifying a fitness routine.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountSiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Age-related decline in our ability to balance increases the risk of falls and loss of independence among older adults. But balance is a trainable skill. In this Move for Life episode fitness trainers Nate Wilkins and Shebah Carfagna discuss practical strategies such as daily single-leg stands, heel-to-toe walking, backward walking and integrating balance drills into routine tasks like brushing teeth. They focus on progressive challenges—such as standing on one leg with eyes closed—and the role of functional training tools like wobble boards to improve posture, reaction time and agility. The core message: consistent, simple practice can markedly improve stability, reduce frailty and extend healthy, independent years.This is the latest in our 20-part series, Move for Life. You should consult your healthcare providers before starting or modifying a fitness routine.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountSiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Social bonds may be the most overlooked key to longevity. In this episode, Ken Stern, author of Healthy to 100, explains how connection, purpose, and community can profoundly extend healthspan. Drawing on insights from Japan, Singapore, Korea, Spain, and Italy, he reveals how cultures that value older adults achieve healthier, longer lives. He contrasts this approach with the U.S., where technology-driven isolation and ageist norms undermine health and life expectancy. Intergenerational programs, lifelong learning, and community design that fosters everyday contact offer practical remedies for urban, high-stress environments. In this conversation with Peter Bowes, Stern challenges the “three-stage life” model and reframes later years as a period for contribution rather than decline.Ken Stern is the founder of The Longevity Project and author of “Healthy to 100: Lessons from the World’s Healthiest Countries.” A former CEO of National Public Radio, he focuses on reimagining work, retirement, and social connection for healthier, longer lives.Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifyEnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountSiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Static stretching is a crucial, often skipped step in post-workout recovery, with benefits that extend beyond cooling down. In this episode of our 20-part series, Move for Life, Peter Bowes is joined by Ageless Workout coaches, Nate Wilkins and Shebah Carfagna, to explore how holding stretches can ease muscle tension, support flexibility, and mitigate injury risk.They suggest whole-body routines, prioritizing major muscle groups like hamstrings and hips significantly aid everyday health and wellbeing. Nate highlights static stretching as a daily “reset,” while Shebah underscores mindset and time management as barriers and solutions. Together, they offer practical ways to build small, consistent habits that enhance longevity.Always consult your healthcare provider before starting or modifying any fitness program.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountPartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15SiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Dynamic stretching is an essential warm-up tool, priming muscles and joints for movement by improving mobility, increasing blood flow, and preparing the body for safer, more effective exerciseAgeless Workout trainers Nate Wilkins and Shebah Carfagna explain how warming up reduces injury risk - especially for older adults - while enhancing range of motion and exercise quality. In conversation with Peter Bowes, they highlight the benefits of directional movement and why aging bodies often need longer, more deliberate warm-ups.They note that short daily bouts of dynamic movement help maintain balance, gait, and functional mobility, countering stiffness caused by sedentary routines. Their core message: a well-structured warm-up primes both body and mind, improving performance and protecting long-term health.Always consult your healthcare provider before starting or modifying any fitness program.This is the latest in our 20-part series, Move for Life. -----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountPartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15SiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Flexibility and mobility underpin healthy aging and longevity.  In this episode Peter Bowes explores practical steps to enhance our ability to move with ease and remain active for as long as possible. Fitness trainers Nate Wilkins and Shebah Carfagna explain that sport-related strains, from pickleball to tennis, occur when warm-ups and range-of-motion work are neglected. We discover why everyday routines, from morning stretches to foam rolling and mindful cooldowns, are accessible habits that sustain independence and resilience. This is the latest in our 20-part series, Move for Life. You should consult your healthcare providers before starting or modifying a fitness routine.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountSiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Extending our healthy years isn’t just about eating well and exercising — it’s also about the systems around us. Social policies, public health programs, and access to care all play a huge role in how long and how well we live. In this episode, we look at what it takes to improve health for everyone, everywhere. We each have personal choices to make, but what about the bigger picture?Dr. Tyler Evans is a physician, infectious disease specialist, and author of Pandemics, Poverty and Politics: Decoding the Social and Political Drivers of Pandemics from Plague to Covid-19.In a wide-ranging conversation with Peter Bowes, Dr. Evans connects stalled life expectancy to weakened safety nets, unequal access to healthcare, and the cracks exposed by recent global crises. He emphasizes practical action — meeting people where they are, funding prevention, and rebuilding systems that can spot and stop health threats early. Drawing on his experience from Los Angeles’s Skid Row to global epidemic response, Evans calls for a non-partisan, evidence-driven approach that focuses on those most at risk — because when the most vulnerable communities thrive, everyone benefits.----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifyEnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountSiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Cycling plays multiple roles in our quest to live longer, healthier lives. Both indoor and outdoor riding builds cardiovascular health, strengthens the lower body, and protects joints. In our latest Move for Life episode, Peter Bowes is joined by Ageless Workout fitness experts Nate Wilkins and Shebah Carfagna to explore the pros and some of the cons of getting on your bike.  They examine the trade-offs between low-impact spinning and higher-intensity classes and why controlling resistance and cadence matters; the benefits of being outdoors - exposure to the elements, vitamin D, varied terrain - while stressing safety and proper bike fit. Prostate-related pressure from prolonged seated riding is also examined, along with the importance of saddle design, and when to stand to reduce risk. You should consult your healthcare providers before starting or modifying cycling routines.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountPartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15SiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Let’s go for a walk! In this episode we explore the benefits of a daily activity that most of engage in – if we can - without thinking. It certainly doesn’t require a gym membership or special equipment.  Fitness coaches Nate Wilkins and Shebah Carfagna explore evidence that regular walking supports cardiovascular health, cognitive function, mood, and lifespan—without the joint strain of running.  In our latest Move For Life conversation, we discuss why technique matters: how foot strike, posture, arm swing, and appropriate footwear can enhance the benefits and reduce the risk of injury; how adding weights, poles, or varied terrain can turn walks into full-body, social workouts that build strength and balance.  The takeaway: accessible, low-impact movement that fits daily life can meaningfully improve healthspan.You should seek medical advice before embarking on a new exercise.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountPartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Push-ups are a simple, equipment-free exercise and a practical tool to promote everyday health. Sometimes dismissed as old-school, they help us with whole-body strength, stability, and even longevity. In our latest Move for Life conversation with the Ageless Workout’s Shebah Carfagna and Nate Wilkins we dissect form and safety, emphasizing glute and core engagement to protect the lower back, with some shared wisdom for first timers. We also explore wall, counter, and chair variations and try to cut through language confusion – distinguishing push-ups from press-ups.  You should seek medical advice before attempting on a new exercise. -----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountPartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.