Healthspan Digest

By Aaron Shaw

Healthspan Digest cuts through the noise to bring you science-backed strategies for staying strong, energized, and resilient. In just 20–30 minutes, each episode delivers one clear action step to b

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FAQs about Healthspan Digest:

How many episodes does Healthspan Digest have?

The podcast currently has 77 episodes available.

Healthspan Digest episodes:

September 02, 2025Creatine for Women: Benefits, Dosage, and Risks (Replay)
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The Essential Guide to Creatine Supplementation for Women: Benefits, Dosage, and Risks

Welcome to the HealthSpan Podcast! In this episode, host Aaron Shaw dives into the fascinating world of creatine supplementation, specifically tailored for women. Whether you're a young adult, middle-aged, or a senior, whether you're a fitness enthusiast, competitive athlete, or just looking to improve your overall health, this episode is packed with science-based insights you don't want to miss.

Aaron breaks down what creatine is and how it works, using a real-life analogy to explain its role in energy production. He explores the unique benefits of creatine for women, from enhancing athletic performance and muscle strength to supporting bone health and cognitive function. Aaron also covers practical aspects like dosing recommendations, the different types of creatine supplements, and potential risks and side effects.

Listeners will also hear the compelling story of Lisa, a dedicated runner in her 50s, who discovered the transformative benefits of creatine. Plus, Aaron answers common questions about creatine supplementation, making this episode a comprehensive guide for any woman considering adding creatine to her health regimen.

Key Topics Covered:
What is creatine and how does it work?
Benefits of creatine supplementation specifically for women
Dosing recommendations and types of creatine
Risks and side effects of creatine
Real-life benefits for endurance athletes
Cognitive, bone, and metabolic health benefits
If you enjoy this episode, please subscribe to Aaron's YouTube channel, Healthspan Digest, for more health and fitness insights. Don't forget to hit the notification bell to stay updated on live Q&A sessions and new content.

See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.
The Durability Project - Behind the Scenes with Coach Aaron

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43min
August 26, 2025 Blood, Bandages, and a Broken Thumb: 3 Lessons on Resilience
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One minute I was cruising on my gravel bike, the next I was bleeding all over the road with a broken thumb, torn-up back, and blood everywhere. In less than a heartbeat, life threw me a curveball that completely derailed my plans. But here’s the thing—setbacks like this happen to all of us. The question isn’t if—it’s how you respond.

In this episode of Healthspan Digest, I break down the 3 lessons I’m learning in real-time as I navigate this crash, recovery, and the curveballs life throws at us:

Lesson 1: Pause before you push – why stopping is often the smartest first move.
Lesson 2: Reframe the setback – how to turn obstacles into opportunities.
Lesson 3: Adapt, don’t quit – the secret to building long-term resilience.

Whether you’re dealing with injury, stress, or life chaos, these lessons will help you keep moving forward without throwing in the towel.

👉 Your healthspan depends on how you handle setbacks. Listen in, and let’s figure out how to get back up—together.
Contact me with your story and experience at: https://www.healthspanpillars.com/contact
See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.
The Durability Project - Behind the Scenes with Coach Aaron

FREE Coaching Plans at Healthspan Pillars!
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16min
August 19, 2025 Why I Quit on Day 3—and Still Count It as a Win
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I trained for months. I thought I could handle it. But on Day 3 of one of America’s toughest mountain bike races, I didn’t even start.

In this episode, I take you inside my attempt at the Breck Epic—a high-altitude sufferfest that chewed me up and taught me more about toughness, humility, and goal-setting than any race I’ve done before.

You’ll hear:
• How it feels to realize mid-race that you’re in over your head
• The moment I knew quitting was the smartest move
• Why “toughen up” and “stay humble” aren’t opposites—they’re a winning combo
• How to keep moving toward your goals when life (and your body) throw up roadblocks

If you’ve ever wondered when to push through and when to pivot, or how to bounce back after falling short, this episode will hit home.

Please message me with your questions at https://www.healthspanpillars.com/contact/
#breckepic #breckenridgecolorado #mountainbike
See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.
The Durability Project - Behind the Scenes with Coach Aaron

FREE Coaching Plans at Healthspan Pillars!
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28min
August 12, 2025 90% of Women Make These Arm Toning Mistakes (and How to Fix Them)
Got a question or feedback? Send me a text!
If your arms still look soft and flabby no matter how many curls or kickbacks you do, you’re not alone—and it’s not your fault. Most women have been sold the wrong approach to toning their arms, leaving them frustrated, underloaded, and stuck with zero results.

Message me for a consult and personalized plan HERE.
Subscribe to my YouTube channel HERE for more.

In this episode, I’ll reveal the two simple but insanely effective exercises—done the right way—that can transform your biceps and triceps in as little as 6–8 weeks.

You’ll learn:
Why “light weights + high reps” keeps you stuck
How to choose the right weight so the last two reps are truly challenging
The perfect set/rep scheme and frequency for maximum tone and strength
How to fix the 3 biggest mistakes that sabotage your arm training

If you want to feel strong, confident, and proud to rock sleeveless shirts, this episode is your no-BS blueprint.

📌 No gimmicks. No fluffy dance workouts. Just the science-backed method to get sculpted arms that look as good as they feel.
See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.
The Durability Project - Behind the Scenes with Coach Aaron

FREE Coaching Plans at Healthspan Pillars!
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29min
August 05, 2025 7 Genius Ways to Waste Time at the Gym (And Stay Weak Forever)
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Want to waste an hour in the gym and see zero results? Perfect—this episode is for you.
If sarcasm were a sport, this would be the Pro Bowl. Join Healthspan Coach Aaron Shaw as he breaks down the most popular (and useless) ways people burn time in the gym pretending to train. From high-rep fluff workouts to BOSU ball biceps and influencer copycat routines, this episode roasts them all—with science, sass, and just enough truth to sting.

You’ll Learn:
🔥 Why “toning” with light weights is just cardio in disguise
🔥 Why tracking nothing = gaining nothing
🔥 Why your gym session shouldn’t feel like a balance circus or a stretching seminar
🔥 And why lifting heavy isn’t dangerous—but being weak is

Reality Check:
You’re not too old. You’re just training like you’re allergic to effort. Strong people age better. Period.
Need a Plan That Works?
If you’re tired of spinning your wheels and want a no-BS plan built for your goals, age, and time constraints, reach out.
One consult. No fluff. Just results.
→ healthspanpillars.com
See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.
The Durability Project - Behind the Scenes with Coach Aaron

FREE Coaching Plans at Healthspan Pillars!
LinkedIn
FaceBook
Healthspan YouTube Channel
...more
4min
July 29, 2025 High Reps vs High Resistance. Why You're Weak.
Got a question or feedback? Send me a text!
If you’re doing 20 reps with baby weights and calling it strength training, you’re not getting stronger—you’re just getting tired.
In this episode of Healthspan Digest, strength & healthspan coach Aaron Shaw pulls zero punches. Backed science, he breaks down the real difference between high reps and high resistance—and why most people over 40 are training completely wrong for strength, longevity, and resilience.
Whether you’re chasing toned arms, better bone density, or simply want to move like a badass at 60+, this short episode will show you exactly what you need to change in your training right now.
In This Episode, You’ll Learn:
• Why high reps = fatigue, but not results
• What mechanical tension is and why it’s your secret weapon
• NSCA rep ranges for strength, hypertrophy, and endurance
• Why compound lifts (not classes) are your key to aging well
• How to tell if you’re lifting heavy enough (and 80% of people aren’t)
• The #1 question every lifter over 40 should ask:
👉 Do you want tired muscles or strong muscles?

Bottom Line:
If your workout isn’t sending a signal to adapt, you’re just burning time.
Strong people age better. Period. Weakness is the real risk.

Need a Smart Plan Built for You?
Aaron offers no-BS, science-backed consults and custom training plans for people who want to move better, feel stronger, and age like a champ.
👉 healthspanpillars.com
See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.
The Durability Project - Behind the Scenes with Coach Aaron

FREE Coaching Plans at Healthspan Pillars!
LinkedIn
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Healthspan YouTube Channel
...more
17min
July 22, 2025 Weakness Will Kill You Before Disease Does
Got a question or feedback? Send me a text!
If you’re over 40 and still think jogging, yoga, or stretching will save your health—this episode is your wake-up call.
Most people don’t end up in nursing homes because they lack flexibility. They end up there because they’re weak. If you’re not doing resistance training multiple times a week, you’re accelerating the decline of your strength, balance, bone density—and even your brain.
In this unapologetically real episode, Healthspan Coach Aaron Shaw reveals the three most powerful exercises to help you stay strong, mobile, and independent for decades. These aren’t trendy moves or fluff workouts. These are essential if you want to avoid the fall that lands you in the hospital… or the slow decline that robs you of your independence.
You’ll learn:
Why muscle loss = independence loss
How lifting weights can actually protect your brain from cognitive decline
Why every rep is a vote for independence—or against it
How to use farmer’s carries, deadlifts, and step-ups to build real-life durability.
This is the episode your future self will thank you for—or regret ignoring.
SUBSCRIBE for weekly no-BS science-backed strategies on how to live longer, move better, and crush the second half of life.
Ready for personal coaching or want a fast consult on what to do next? Hit the link in the description.

See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.
The Durability Project - Behind the Scenes with Coach Aaron

FREE Coaching Plans at Healthspan Pillars!
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...more
19min
July 15, 2025Can AI Fix Your Fitness? Only If You’re This Type of Person…
Got a question or feedback? Send me a text!
Everyone’s talking about AI. But can it actually be your health and fitness coach?
If you’re struggling with motivation, follow-through, or building lasting habits—this episode is your wake-up call.
Aaron breaks down exactly how AI can build shockingly good workouts, nutrition plans, and even sleep routines in seconds. But there’s a catch:
If you’re not already doing the basics consistently, AI will be as useless as scrolling Instagram hoping to get fit.

In this episode, you’ll discover:
What AI can do better than 99% of trainers
Where it fails miserably (and leaves you stuck)
The ONE shift you need to make to actually follow through
Whether you need AI, a coach, an accountability buddy—or all three
Why your health is either improving or declining right now (there’s no neutral)
Don’t waste time on tools that won’t fix your real problem.
This episode will help you finally figure out what kind of support you actually need—and how to take action today.
See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.
The Durability Project - Behind the Scenes with Coach Aaron

FREE Coaching Plans at Healthspan Pillars!
LinkedIn
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...more
23min
July 08, 2025You’re Doing Protein Wrong: 3 Critical Mistakes Sabotaging Your Progress
Got a question or feedback? Send me a text!
Most protein powders are trash. Some are irritating your gut. Others are loaded with junk that’s actually slowing down your results.
In this no-fluff episode, Concierge Health Coach Aaron Shaw breaks down 3 must-know rules for choosing the right protein supplement—without getting lost in the hype.
Whether you’re over 40 and trying to build muscle, lose fat, or just extend your healthspan, this 10-minute masterclass gives you the filter you didn’t know you needed.

What you’ll learn:
Why third-party tested or trash is the new rule
How to match your protein to your actual goal
How to spot powders wrecking your gut (and what to swap instead)

Hard Truth:
If you wouldn’t drink white powder from a Ziploc bag, why are you trusting that “clean” vanilla whey from a big-box shelf?

Aaron Shaw is a 30-year rehab + performance expert helping high-achievers crush the second half of life with strength, science, and strategy.

👋 Questions? Ready to upgrade your healthspan?
→ Reach out at https://www.healthspanpillars.com/contact for more.
See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.
The Durability Project - Behind the Scenes with Coach Aaron

FREE Coaching Plans at Healthspan Pillars!
LinkedIn
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Healthspan YouTube Channel
...more
7min
July 01, 2025Fasting vs Exercise: Which One Activates Your Body’s Cellular Cleanup Crew?
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Your body has a built-in janitorial crew—an internal system that clears out damaged cells, broken proteins, and toxic waste. It’s called autophagy, and it plays a key role in preventing disease, improving brain function, and extending your healthspan.
But here’s the problem: Most people never give this crew the signal to clock in.
In this episode of Healthspan Digest, host Aaron Shaw breaks down:
What autophagy is (and why it matters for your energy, immunity, and longevity)
How fasting and exercise both trigger this powerful process
The key differences between the two—and which is more effective
How to combine them for maximum benefit (without burning out)
A simple once-a-week protocol to kickstart your cellular cleanup crew
How to eat after to upgrade your recovery and resilience

🎯 The takeaway? You don’t need extreme fasts or brutal workouts. You need to signal your body the right way—and let the internal crew get to work.

💡 Want help integrating this into your routine?
I coach busy professionals who want better performance, better energy, and a better second half of life.
📲 DM me or visit https://healthspanpillars.com
See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.
The Durability Project - Behind the Scenes with Coach Aaron

FREE Coaching Plans at Healthspan Pillars!
LinkedIn
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Healthspan YouTube Channel
...more
12min

FAQs about Healthspan Digest:

How many episodes does Healthspan Digest have?

The podcast currently has 77 episodes available.