In the fifth and final installment of the healthspan series, we tackle one of the hardest parts of improving your wellbeing: knowing where to actually begin.

Even when you’re motivated to live longer and better, the flood of advice and one-size-fits-all plans can leave you more paralyzed than empowered.

In this episode, we'll outline how to overcome the overwhelm and take actual steps that fit your life, not someone else’s. From identifying your most important health markers to building simple, repeatable habits around movement, nutrition, sleep, and social connection, you’ll learn how to create lasting change.

In this episode you will learn:

• Why measuring your health is key before making any changes.
• Simple at-home checks to track heart rate, waist size, and strength.
• The most useful lab tests for early signs of aging and disease.
• How to build lasting habits with small steps rather than big overhauls.
• A practical 4-week plan to improve movement, nutrition, rest, and social ties.
• The value of clinics and tech tools for deeper healthspan support.

Resources

• Connect with Andrew on Instagram: https://www.instagram.com/mandrewmcconnell
• Follow Alively on Instagram for regular updates and insights: https://www.instagram.com/alively_official
• Learn more about healthspan from Andrew’s blog: https://www.mandrewmcconnell.com/blog

This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com

Find the products, practices, and routines discussed on the Alively website:

https://alively.com

94% of US adults show signs of mitochondrial dysfunction: persistent exhaustion, brain fog, and sluggish motivation. These aren’t just personal failings, but a widespread modern problem.

Most people chase surface-level fixes for their tiredness, stuck in cycles of caffeine, supplements, and short-lived hacks that never address the real cause beneath the fatigue. The result is ongoing burnout and frustration, even for those who care about their health.

This episode exposes the truth behind why you’re exhausted, and lays out a blueprint for restoring deep, sustainable energy. From optimizing your body’s cellular powerhouse to upgrading stress resilience and daily routines, you’ll learn what actually works.

Dr. Scott Sherr is a physician, entrepreneur, and founder associated with Health Optimization Medicine and Practice, a nonprofit organization focused on bridging conventional and alternative medicine. Dr. Sherr has developed a clinical approach that combines conventional, alternative, ancient, and cutting-edge therapies. He is also a co-founder of Troscriptions, a company known for pioneering precision-dosed, pharmaceutical-grade health products like methylene blue troches. Dr. Sherr regularly works with health-focused individuals and professionals seeking to optimize energy, cognition, and recovery, and is recognized for his practical contributions to the evolving field of health optimization.

“About 94% of US adults have some element of mitochondrial dysfunction, which is huge. This is from toxins in our environment, some medications that we get prescribed, infections, from insulin resistance.” - Dr. Scott Sherr

In this episode you will learn:

• Why building a strong health base is key before trying advanced biohacks or supplements.
• What methylene blue is, its long history, and how it supports energy and brain health.
• How modern life leads to GABA deficiency and why optimizing this system matters for sleep and stress.
• The risks of using the wrong type of methylene blue, and the safest, most effective ways to take it.
• When to use different TroScriptions products to support focus, energy, and rest.
• How small health wins can set off a positive chain of habits for lifelong wellness.

Resources

• Connect with Dr. Sherr on Instagram: https://www.instagram.com/drscottsherr
• Discover Dr. Scott’s offerings: https://drscottsherr.com/
• Learn more about Dr. Sherr’s integrative hyperbaric oxygen therapy practice: https://www.hyperbaricmedicalsolutions.com/integrative-hbot/scott-sherr
• Shop his supplements range, Troscriptions: https://troscriptions.com/

This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com

Find the products, practices, and routines discussed on the Alively website:

https://alively.com

Realising we’re losing flexibility as we age is often when we feel our oldest. Feeling stiff, sluggish, and limited,  it’s one of the major signs that our body isn’t what it used to be.

The constant pull of work, stress, and old injuries keeps most from regaining true freedom of movement, and even daily stretching often fails to deliver lasting results. Progress happens only when you commit to the right kind of practice - quick, consistent, and grounded in both research and lifelong experience.

In this episode, you'll learn how to unlock mobility and strength in just 15 minutes a day, avoiding all the short-term fixes and fads. You'll hear from a four-time World Weightlifting Champion, who has dedicated his to create a routine that works for everyone, and allows for powerful, pain-free living

Jerzy Gregorek is a four-time World Weightlifting Champion, poet, and co-author of ‘The Happy Body’. A former political exile and recovering alcoholic, he rebuilt his life through discipline, developing a program that blends mindful exercise, micro progression, and emotional intelligence to reverse aging and restore vitality. Featured on The Tim Ferriss Show and other platforms, Jerzy now mentors globally, helping people embrace strength, balance, and longevity.

“So the wisdom here in life is to focus on the weakest link, make it focus, right? And then work on it and wait until everything else catches up.” - Jerzy Gregorek

In this episode you will learn:

• Why the Happy Body method is seen as athletic lifestyle medicine, not just a tool to fix problems.
• How daily routines build compound gains for strength, mobility, and vitality.
• The importance of flexibility and mobility for lasting health and real agility.
• What exercise ratios teach us about safe and balanced movement.
• How to use the Happy Body daily, even with other sports or routines.
• Tips for lasting motivation and reclaiming health at any age.

Resources

• Connect with Jerzy on Instagram: https://www.instagram.com/jerzygregorek
• Buy Jerzy’s book, ‘The Happy Body’: https://www.amazon.com/Happy-Body-Nutrition-Exercise-Relaxation/dp/0982403828/
• Learn more about The Happy Body programme and guide: https://thehappybody.com/

This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com

Find the products, practices, and routines discussed on the Alively website:

https://alively.com

This episode dives into the heart of fasting diets: intermittent fasting, prolonged fasting, and “fasting-mimicking” Get the science and ground rules behind how fasting works, who it’s for, and why it might be a flexible, sustainable path to better energy, metabolic health, and longer vitality. All from a nutrition pro who’s worked with leaders in longevity and helped thousands unlock these benefits step-by-step.

Renee Fitton is a Longevity Dietitian and the Vice President of Growth and B2B Sales at L-Nutra, the makers of Prolon and L-Nutra Health. With a Master’s in Longevity Nutrition, she has guided thousands of individuals through fasting mimicking protocols and leads the educational strategy for a network of nearly 20,000 healthcare practitioners sharing these programs with their patients. Renee is the host of the Longevity Lab podcast and a frequent contributor to health media, with appearances on dozens of podcasts and panels. She has spoken at FNCE, the Berlin Life Summit, London’s Medical Longevity Conference, YPO, DrTalks, and other leading wellness events. Known for translating cutting-edge science into practical strategies, Renee is passionate about helping people live better, longer.

“If we are doing deep cellular cleanup, we're not just helping one system or one mechanism, we're doing a lot.” - Renee Fitton

In this episode you will learn:

• Why the world of nutrition is full of strong beliefs and why clear answers are rare.
• How key nutrition advice comes down to eating mostly whole foods and personalizing for your own needs.
• The science behind different types of fasting, and what actually happens in your body during short and longer fasts.
• The main benefits and targets of intermittent fasting versus prolonged fasting, including fat burning, cell cleanup, and improved lab results.
• Why fasting mimicking may be safer and easier for most people, and how it compares to water-only fasting.
• What to consider before trying fasting, especially around eating history and working with trusted experts.

Resources

• Connect with Renee on Instagram: https://www.instagram.com/fittonnutrition/
• Listen to Renee’s appearances in the media: https://www.fittonnutrition.com/media
• Learn more about Renee’s offerings: https://www.fittonnutrition.com/

This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com

Find the products, practices, and routines discussed on the Alively website:

https://alively.com

By February, 80% of New Year’s resolutions have already failed.

Trying to overhaul your health all at once - better sleep, perfect diet, daily workouts - almost always ends in disappointment and quitting. Life gets busy, willpower fades, and motivation vanishes, leaving you feeling stuck and frustrated all over again.

This episode uncovers why big, sweeping changes backfire and shares a smarter, data-driven approach to building habits that actually last. Forget hype and guilt, the conversation is all about making goals so small they’re impossible to fail, and why that’s the real secret to transformation. The next 16 minutes could rewrite your entire strategy for change, and it all starts with the person behind these proven results.

In this episode you will learn:

• Why most New Year's resolutions fail and how small changes are more effective than big overhauls.
• The power of setting goals that are "too small to fail" for long-term health gains.
• How to choose one key area of healthspan to target for the biggest impact.
• Why tracking progress with clear data beats relying on feelings or willpower.
• What a "minimum enjoyable action" is and how it keeps you moving forward.
• How simple, steady wins build healthy habits and lasting identity change.

Resources

• Connect with Andrew on Instagram: https://www.instagram.com/mandrewmcconnell
• Follow Alively on Instagram for regular updates and insights: https://www.instagram.com/alively_official
• Learn more about healthspan from Andrew’s blog: https://www.mandrewmcconnell.com/blog

This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com

Find the products, practices, and routines discussed on the Alively website:

https://alively.com

Millions worry about declining energy, fading focus, and the looming risk of age-related diseases - especially cancer - as the years go by. For decades, the belief that hormone therapy could actually increase cancer risk has kept people fearful and searching for answers, even as they suffer through preventable symptoms.

But what if that old advice was wrong? Unpacking the latest research and firsthand clinical experience, this episode explores whether hormone therapy can actually protect your health and even reduce the risk of major diseases like breast and prostate cancer, all through the perspective of a true pioneer who’s challenging everything we thought we knew.

With over 30 years of expertise in women’s health, Carolyn Zaumeyer, Nurse Practitioner and founder of LowTE Florida, is a nationally recognized leader in the field of bioidentical hormone replacement therapy (BHRT). Recently named one of the Top Ten Bioidentical Hormone Providers in the U.S., Carolyn has dedicated her career to helping individuals restore vitality and feel their best at every stage of life. She is also a prolific author, with three books to her name—including her most recent title; "Are You Hormone Curious? The Science of Hormone Therapy for Men and Women Explained"—and more than 150 published articles focused on health and wellness.

“Because as your hormones decline, you lose that energy, you lose your motivation. You don't feel like working out, you know, you just don't feel good. And so you kind of just retreat a little bit.” - Carolyn Zaumeyer

In this episode you will learn:

• Why bioidentical hormones differ from synthetic options, and how they're used for health and aging.
• What common signs and feelings lead people to seek hormone therapy.
• The role of lab tests and personal symptoms in finding the right time to begin treatment.
• How hormone pellets work, who uses them, and the typical process for starting therapy.
• What research says about the effects of hormone therapy on bone, brain, heart, and cancer risks.
• Misconceptions around hormone therapy and advice for finding skilled practitioners.

Resources

• Connect with Carolyn on Instagram: https://www.instagram.com/lowte_florida
• Read Carolyn’s book, ‘Are You Hormone Curious?’: https://www.amazon.com/Are-You-Hormone-Curious-Explained/dp/B0F16SD6JH
• Learn all about Carolyn’s work at LowTE Florida: https://lowteflorida.com
• Listen to her radio show, ‘Let’s Talk Hormones’: https://lowteflorida.com/lets-talk-hormones

This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com

Find the products, practices, and routines discussed on the Alively website:

https://alively.com

Looking in the mirror and seeing new lines, dullness, or stubborn sun spots can be a frustrating signal that your skin - and maybe your health - aren’t what they used to be.

Trying to slow the signs of aging isn’t easy. It’s hard to know what really works when the world is overflowing with miracle creams, cosmetic treatments, and contradicting advice. The pressure to look vibrant while staying truly healthy can leave even the most disciplined completely overwhelmed. Most routines either overcomplicate things or ignore the fundamentals, leaving gaps that only become more apparent with time.

This episode dives straight into habits that actually preserve your skin, energy, and mindset - balancing smart interventions with everyday practices that nurture health from the inside out. Hear the real stories, honest science, and no-nonsense protocols from someone who has helped countless people find what works, and why you don’t need a drawer full of products to look and feel your best.

Raquel Merlini is a Registered Nurse and Certified Aesthetic Nurse Specialist with 14+ years in the plastics industry. As the owner of R SKIN Aesthetics, she specializes in Botox, fillers, laser resurfacing, and skincare, leading with integrity and compassion. A former IFBB Pro Bodybuilder, triathlete, and personal trainer, she understands the connection between confidence and well-being. Raquel mentors aspiring nurses and offers Botox training, while her Pay It Forward Scholarship supports single mothers and women overcoming challenges. She is passionate about aesthetics, education, and women’s empowerment.

“There’s some things that you can DIY, do it yourself, but then there’s others that you should really seek a professional to kind of guide …” - Raquel Merlini

In this episode you will learn:

• Why simple, steady skincare and hydration routines matter for skin health as you age.
• The science and benefits of Botox, fillers, and laser treatments for skin appearance and confidence.
• When and why to use retinol, vitamin C, and red light therapy for lasting results.
• Potential risks of at-home microdermabrasion and the value of professional, controlled treatments.
• The role of key supplements like collagen, turmeric, and peptides in supporting healthy skin from within.
• How mindset and mental health tie closely to beauty, mood, and self-care routines.

Resources

• Connect with Raquel on Instagram: https://www.instagram.com/rskinadmission
• Check out R Skin Aesthetics’ offerings: https://rskin.net/
• Follow Raquel on TikTok: https://www.tiktok.com/@rskinaesthetics
• Listen to the SkinAdmission Podcast: https://open.spotify.com/show/0amO7dZ7dqio7seVuhT6qC?si=fqz0pPlbQRyF0j1mT13L6g

This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com

Find the products, practices, and routines discussed on the Alively website:

https://alively.com

If you’re plagued by poor sleep, lingering stress, or nagging fatigue, it might be your breathing - not your workload or diet -that’s holding you back.

Most of us breathe high in our chest, race through shallow breaths, or default to mouth breathing, never realizing how much it drains our energy and resilience. From chronic congestion and stress-induced tension to "inefficient" breathing patterns reinforced by our daily posture, it's easy to slip into habits that sabotage health without knowing it.

Learn how to breathe properly in this episode, as we unpack the science behind functional breathing, simple daily adjustments, and routines that can unlock better sleep, sharper focus, and real relaxation.

Stefanie Broes is the co-founder of moonbird, the world’s first handheld breathing coach that helps people manage stress, anxiety, and sleep problems through the power of slow breathing. With a PhD in pharmaceutical sciences and a background in health tech, Stefanie combines science and design to make breathwork accessible, evidence-based, and beautifully simple. Before starting moonbird, she worked in other startups and discovered firsthand how breathing could transform her own sleep and wellbeing. Today, she’s on a mission to help millions reconnect with their breath—one breath at a time.

“If that hurts, it's a sign that you're having lots of tension in your body and you literally [are] just not relaxed enough in order to breathe really efficiently.” - Stefanie Broes

In this episode you will learn:

• Why breathing through your nose is more efficient than through your mouth.
• Simple ways to check and improve your breathing pattern and posture during daily life.
• How breathwork can shift your body between stress and calm states.
• The science behind slow breathing and its benefits for sleep, stress, and recovery.
• The role of breathwork tools, like Moonbird, in making breath practice easier and more consistent.
• How breathwork can help both adults and kids relax, and why starting young matters.

Resources

• Connect with Stefanie Broes on Instagram: https://www.instagram.com/stefaniebroes
• Check out Moonbird for updates and insights: https://www.moonbird.life/

This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com

Find the products, practices, and routines discussed on the Alively website:

https://alively.com

Treating aging feels like a never-ending game of whack-a-mole. You handle one health issue - maybe heart disease, maybe early dementia only to watch another one surface, all rooted in the same deeper process. With every year, the gap between your biological age and your energy, strength, and clarity of mind seems to widen, no matter how dedicated you are to the basics.

But what if you could go beyond managing symptoms and actually target the root causes of aging itself? How might this shift not just extend your life, but improve the quality of your years - your healthspan? What would it take to actually measure, track, and meaningfully slow the pace of decline, so extra years aren’t just added at the end, but spent vibrant and active?

This episode shines a light on the new science that flips our old understanding on its head, targeting aging at its cellular root rather than just patching symptoms. From promising molecules to next-gen wearables and breakthroughs like the $101 million XPRIZE, you’ll discover the practical, research-backed ways that people at the cutting edge are tracking, measuring, and working to slow the pace of aging itself.

In this episode you will learn:

• Why the traditional approach to age-related disease misses the root cause, and how the geroscience revolution aims to fix this.
• The basics of four leading anti-aging tools: senolytics, NAD boosters, metformin, and rapamycin.
• What human studies currently show - and don’t show - about these promising interventions.
• How wearable tech and epigenetic clocks can now track your body’s pace of aging in real time.
• How the $101 million XPrize is pushing science to target aging and boost healthspan.
• What these breakthroughs could mean for anyone wanting to take charge of their own health journey.

Resources

• Connect with Andrew on Instagram: https://www.instagram.com/mandrewmcconnell
• Follow Alively on Instagram for regular updates and insights: https://www.instagram.com/alively_official
• Learn more about healthspan from Andrew’s blog: https://www.mandrewmcconnell.com/blog

This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com

Find the products, practices, and routines discussed on the Alively website:

https://alively.com

Most people never realize their brain is shrinking - until memory slips or mental sluggishness forces them to take notice. The real reason behind this decline isn’t just age or bad luck, but an energy crisis inside the brain that starts quietly and builds over time. Even highly motivated, health-focused people can miss the hidden lifestyle mistakes and overlooked daily choices that undermine their cognitive reserve.

This episode takes you beneath the surface to uncover why energy status matters most for long-term brain health, what actually speeds up brain shrinkage, and the practical steps to reverse course. You’ll get straight answers and usable strategies from a top brain health expert who turns science into powerful habits for everyday life.

Dr. Tommy Wood is a neuroscientist and self-confessed professional nerd. As Associate Professor of Pediatrics and Neuroscience at the University of Washington School of Medicine, his laboratory focuses on brain health across the lifespan. He also works as a performance consultant to professional athletes including several Olympians, Formula 1 drivers and world champions, has helped found the British Society for Lifestyle Medicine, and is the author of the forthcoming book, ‘The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age’.

“You don't get stronger in the gym, you get stronger when you're recovering afterwards. And the brain is essentially the same and sleep is obviously the time when that happens.” - Dr. Tommy Wood

In this episode you will learn:

• Why the biggest driver of lower brain reserve is energy status, and how this links to long term brain health.
• How Dr. Wood moved from a focus on physical health to research in brain health for athletes and the public.
• The 3S model for brain health: stimulus, supply, and support—and which daily practices boost each area.
• How lifestyle choices before and after birth shape brain health, but habits later in life can shift your risk for decline.
• Why hearing, sleep, and diet play crucial roles, with specific steps for maintaining and improving brain function at any age.
• How even small changes, like more sleep and learning new skills, can make a big difference in long term brain health.

Resources:

• Connect with Dr. Wood on Instagram: https://www.instagram.com/drtommywood
• Listen to Dr. Wood’s talk, ‘More Bigger, More Brainier’, at Ignite Seattle: https://www.youtube.com/watch?v=8zmYCbS0vq4
• Preorder Dr. Wood’s upcoming book, ‘The Stimulated Mind’ : https://www.drtommywood.com/stimulated-mind

This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com

Find the products, practices, and routines discussed on the Alively website:

https://alively.com