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Host Tom Butler opens with the report he promised on his new Otso Warakin TI: a first long ride that turned into a navigation disaster but still delivered an encouraging first real test of the bike. He gets into what went wrong trying to find the trail, and what went right once the bike was moving, smooth on the gravel descents and surprisingly planted at thirty miles an hour on the road, on gravel tires. He also flags a knee that flared up and the setup questions he wants to solve before the next big ride.

From there, Tom shares something he's now convinced is real: his recovery is improving. After a long stretch of severely limiting carbs and eating no meat, he added meat back and started supplementing creatine, and his legs began bouncing back faster from hard efforts. He walks through the leucine and creatine science behind why that might be, why it may matter more with age, and an important reminder that he's experimenting on himself, not prescribing, and that any change like this belongs in a conversation with your own physician first.

Then Tom sits down with Dr. Gary McCall, a professor of exercise science at the University of Puget Sound who studies what physical activity does inside the body, and what happens when it goes away. It's the ideal follow-up to Tom's own muscle speculation. The two dig into the exercise-is-medicine idea at the heart of the show, the surprising place where the biggest health gains live, and how much of what we write off as aging may really be inactivity. Gary is a cyclist himself, so this is someone who knows both the science and the road.

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NOTE: I share information about my journey. From time to time that means sharing what I do to stay healthy.  None of what I share is meant to be medical advice. Always consult with your physician or other health professionals before making changes. 

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Show music is "Come On Out" by Dan Lebowitz.  Find him here : lebomusic.com