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Discover Your Longevity Score in 3 Minutes

https://longevitybuildersscore.com/

Take our science-backed assessment to uncover your physical health age, identify risks, and get a personalized roadmap to add healthy years to your life.

Episode Summary

In this episode of The Longevity Lab, we explore the fascinating convergence of billion-dollar medical breakthroughs and the raw power of human sweat. We dive into the world of Natural Killer (NK) cells—the "special forces" of your immune system—and how they serve as the ultimate bouncers of your biological city.

We start with the revolutionary work of Dr. Patrick Soon-Shiong, the billionaire surgeon behind the "Cancer BioShield." Learn how his "Triangle Offense" uses low-dose chemotherapy and the FDA-approved drug Anktiva to wake up dormant NK cells and hunt down "invisible" tumors.

Then, we pivot to the track. Discover how chasing an elite VO2 Max isn't just about athletic performance—it’s about biological de-aging. We break down the science of how high-intensity exercise mimics cutting-edge immunotherapy by flooding your system with adrenaline and IL-6, mobilizing a "search party" of NK cells that can increase by up to 500% in a single workout.

Whether you are interested in the future of cancer treatment or looking to build a "BioShield" through your own fitness, this episode reveals how to empower your body's natural assassins.

• The "Missing-Self" Mystery: Why NK cells can see the cancer cells that hide from the rest of your immune system.

• The Soon-Shiong Protocol: A deep dive into Anktiva (IL-15) and the future of "off-the-shelf" immune reinforcements.

• The VO2 Max Advantage: Why moving from average fitness to the top 25% provides the biggest "longevity bang for your buck."

• Exercise as Medicine: The specific role of Epinephrine and Interleukin-6 in guiding your immune cells to the front lines.

• The 1% Goal: What happens to the immune system of a 60-year-old with the fitness of a 20-year-old.

• [00:00] Introduction: The primitive warriors living inside you.

• [05:30] Dr. Patrick Soon-Shiong and the "Cancer BioShield."

• [12:45] Natural Killer Cells 101: Perforins, Granzymes, and the "Kiss of Death."

• [22:15] The Proof: From the "Missing-Self" hypothesis to real-time imaging of cell lysis.

• [30:00] VO2 Max: The gold standard for more than just your heart.

• [38:20] Building your own BioShield: Incremental gains and elite protection.

• Dr. Patrick Soon-Shiong: Inventor of Abraxane and architect of the "Triangle Offense" against cancer.

• The Pioneers: The story of Rolf Kiessling, Ronald Herberman, and Klas Kärre.

• Anktiva (N-803): The IL-15 superagonist currently changing the landscape of immunotherapy.

"Your pursuit of an elite VO2 Max is a natural biological mimic of the most advanced cancer protocols on earth."

What You’ll LearnKey TimestampsFeatured in this Episode

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The Longevity Builder Health Lab Software — Why It Had To Exist

Subtitle: From Barry Irvin’s Diagnosis to Duncan Armstrong’s Heart Attack—The Story Behind the World’s First Unified Longevity Operating System.

In this flagship bonus episode, Shane Stubbs pulls back the curtain on the "why" behind the Longevity Builder Health Lab. This isn't just about another health app; it’s about a radical shift from fragmented health data to a unified, life-saving system.

Shane shares two deeply personal encounters with Australian icons—Bega Cheese Chairman Barry Irvin and Olympic Gold Medalist Duncan Armstrong—that revealed a terrifying truth: even the most successful and "fit" among us are often flying blind when it comes to clinical risk. Shane breaks down his own biomarker transformation, his journey to a 52 ml/kg/min VO₂ Max, and why he spent years building the blueprint that these men didn't have before their catastrophic health events.

• The "Four Days" That Changed Everything: The chilling conversation with Barry Irvin following his Stage 4 cancer diagnosis and the realization that high-level success does not equal high-level health literacy.

• The Myth of the "Fit" Athlete: Why Olympic champion Duncan Armstrong suffered a heart attack at 52 despite his elite background, and his honest admission about understanding clinical risk.

• The "Thousand Islands" Problem: Why having 15 different apps for sleep, steps, and biomarkers is failing us. Shane explains how fragmentation hides the true picture of your health.

• Shane’s Personal Lab Results: A transparent look at Shane’s transformation:

  • Weight: 124 kg ➡️ Transformed.

  • VO₂ Max: 33 ml/kg/min ➡️ 52 ml/kg/min (targeting 60 by age 60).

  • Triglycerides: 1.0 ➡️ 0.7.

  • LDL: 3.4 ➡️ 1.7 (and improving).

• The Four Pillars of the Health Lab:

  • Oxygen Efficiency App: Driving mitochondrial biogenesis and endothelial repair.

  • Activity Quotient (AQ): Moving beyond steps to measure real molecular adaptation.

  • Marginal Decade Blueprint: Mapping your training today to the physical independence you want at age 90.

  • Biomarker Lab: Turning static PDF blood results into an interactive, educational roadmap.

"Health is not a mystery. Longevity isn’t a guess. But the world treats it like one because we’ve handed people fragments instead of the full picture." — Shane Stubbs

"Barry Irvin didn’t get a warning. He got four days that changed everything. Most people never see it coming. But you can." — Shane Stubbs

Don't wait for your "four days." The Longevity Builder Health Lab was created to give you the clarity and the system that Barry and Duncan were missing.

• JOIN THE WAITLIST: The Health Lab and the new Longevity Builder Hardcover Book launch on Shane’s 60th birthday—April 20, 2026.

• SECURE YOUR SPOT: Be the first to access the world's first unified longevity system.

• VISIT: LongevityBuilders.com

Your marginal decade is coming. Let’s build it—together.

Episode SummaryKey Moments & Deep DivesNotable QuotesTake Action: Build Your Blueprint

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Episode Summary

For decades, the standard medical advice for cancer patients was simple: "Rest. Take it easy. Avoid exertion." Today’s guest has spent her career proving that advice is not just outdated—it is dangerous.

In this episode, Shane Stubbs sits down with Dr. Kathryn Schmitz, the world’s leading authority in Exercise Oncology. Dr. Schmitz is the scientist who literally wrote the book on moving through cancer. She spearheaded the "Exercise is Medicine" initiative and has led over $30 million in research funding to prove that exercise changes the biology of cancer.

We dive deep into why building a resilient body is your best defense, the specific "Move, Lift, Eat, Sleep, Log" framework, and how resistance training impacts survivorship.

PLUS: Stay tuned until the very end for a "Science Spotlight" Bonus Segment. Shane breaks down new research highlighted by Dr. Rhonda Patrick on "Shear Stress"—explaining the physics of how vigorous exercise can mechanically destroy circulating tumor cells and reverse heart aging by 20 years.

• The Paradigm Shift: Why the old advice to "rest" during cancer treatment is being replaced by a prescription for movement.

• The Science: Dr. Schmitz’s $30M+ research journey and her role in writing the ACSM guidelines for cancer survivors.

• The Protocol: The "Move, Lift, Eat, Sleep, Log" framework for building a body that can withstand the "Big Four" (Cancer, Heart Disease, Metabolic Dysfunction, Neurodegeneration).

• Exercise as Medicine: How specific doses of activity can alleviate symptoms, improve chemotherapy tolerance, and boost survival rates.

• BONUS Segment: The physics of Shear Stress. We discuss Dr. Rhonda Patrick’s breakdown of how high-intensity blood flow can kill Circulating Tumor Cells (CTCs) and scrub your arteries.

Dr. Kathryn Schmitz is a Distinguished Professor of Public Health Sciences and a Professor of Physical Medicine and Rehabilitation. A trailblazer in the field of Exercise Oncology, she served as the President of the American College of Sports Medicine (ACSM) and founded the Moving Through Cancer initiative.

With a PhD in Exercise Physiology, an MPH in Epidemiology, and over 300 peer-reviewed scientific papers, Dr. Schmitz is the foremost voice on the intersection of movement and malignancy. She is the author of the book Moving Through Cancer.

• Book: Moving Through Cancer by Dr. Kathryn Schmitz

• Initiative: Moving Through Cancer (ACSM)

• Research Spotlight: Dr. Rhonda Patrick on Shear Stress & Circulating Tumor Cells

Ready to put this science into practice? Don’t just listen—execute.Join the Longevity Builder Health Lab to access the protocols, community, and tools you need to build a body that lasts.

📕 GET THE BOOK: The new Longevity Builder Hardcover Book is finally available. It is the manual for longevity mechanics.

👉 Visit LongevityBuilder.com today.

What You Will Learn In This Episode:About The Guest: Dr. Kathryn SchmitzResources & Links MentionedNext Steps: Build Your Body

Visit ⁠⁠⁠https://longevitybuilders.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠to discover book and The Longevity Builder Health Lab

This is the comprehensive set of show notes for your interview with Professor Ulrik Wisløff and Dr. Atefe Tari, combining the introduction, key takeaways, and conclusion into a single, cohesive package.

Episode Title: The Longevity Blueprint: VO2 Max, HIIT, and the Science of Biological Protection

Guests: Professor Ulrik Wisløff and Dr. Atefe Tari

Research Affiliation: Cardiac Exercise Research Group (CERG), NTNU, Norway

Theme: Translating exercise science into a powerful, personalized strategy for longevity and disease prevention.

In this groundbreaking episode, we sit down with two of the most cited and influential researchers in the world of exercise physiology and medicine: Professor Ulrik Wisløff and Dr. Atefe Tari.

Professor Wisløff (ranked among the world's most cited exercise scientists and inventor of the PAI metric) and Dr. Tari (leading researcher on the brain-protective effects of exercise plasma) reveal the overwhelming evidence that one single number—your Maximal Oxygen Intake (VO2 Max)—is the strongest predictor of how long and how well you will live.

We dive into the molecular mechanisms behind this phenomenon, explore why steps and calories are not enough, and uncover the precise intensity needed to trigger cellular and arterial repair, offering a data-backed blueprint for listeners to truly build longevity in their own lives.

• Role: Professor of Exercise Physiology & Head of the Cardiac Exercise Research Group (CERG) at the Norwegian University of Science and Technology (NTNU).

• Standing: Among the four most cited scientists worldwide in the field of exercise.

• Key Contributions: Pioneer of the high-intensity interval training (HIIT) protocol for heart patients; provided the first causative evidence linking low fitness to increased heart disease risk; Inventor of the Personalized Activity Intelligence (PAI) health metric.

• Role: Postdoctoral Researcher at NTNU/CERG and collaborator with the Queensland Brain Institute.

• Key Contributions: Head of the ExPlas study, investigating the effect of exercise-trained blood plasma on cognitive function; her research focuses on how fitness protects against neurodegenerative diseases like Alzheimer's.

• The Single Best Predictor: A high VO2 Max (Maximal Oxygen Intake) is the strongest biological marker for longevity and lifespan, surpassing all other blood markers, weight, or daily step counts.

• A Whole-Body Reflection: VO2 Max is a reflection of the whole body’s capacity: lung function, heart pump efficiency, blood vessel transport, and the ability of mitochondria (the cell's power plants) to use oxygen for work.

• Mitochondrial Mastery: VO2 Max directly measures the combination of all mitochondria in the body, reflecting their function and efficiency. Earning 100 PAI points seems to trigger improvements in mitochondria, blood viscosity, and endothelial tissue.

• HIIT Defined: High-intensity training is defined as working at a threshold of 30 beats per minute below your maximum heart rate—the intensity level where you can speak to someone but you cannot sing.

• The Dose: Higher intensity exercise needs to be done every second day because the cellular and molecular benefits are short-lived, lasting only about two days.

• Personalized Activity Intelligence (PAI): This metric is a compass for longevity. There is a linear association between PAI score and VO2 Max—chasing PAI points ensures you are getting the required intensity and duration for physiological adaptation.

Visit ⁠⁠⁠⁠https://longevitybuilders.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠to discover book and The Longevity Builder Health Lab

Visit ⁠⁠https://longevitybuilders.com/⁠⁠⁠⁠⁠⁠⁠to discover book and The Longevity Builder Health Lab.

Episode Summary: The Map to Your Healthiest Decade

At 23, Shane lost his father to a sudden heart attack at just 46. That tragedy became the lifelong catalyst for his mission. Now, on the week he turns 60, former PE teacher and renowned health expert Shane is releasing his new book, Longevity Builder—a blueprint to not just live longer, but to win your marginal decade (your 80s and 90s).

Shane shares his personal wake-up call, going from 124kg and a diagnosis of metabolic syndrome to radically reversing his biological age and achieving higher Oxygen Efficiency (VO₂ Max) than many of his teenage students.

This is the conversation that moves beyond steps, diets, and fads—it's a deep dive into the science of building a body that resists the chronic diseases that take almost all of us out.

• The Rewiring Moment: How the sudden death of his father at 46 fuelled a 40-year search for a new type of health education.

• The Flaw in Health Education: Why schools teach kids how to throw a discus but not how to build the biological protection required to thrive in their 80s and 90s.

• Shane's Wake-Up Call: The dangerous path of high weight (124kg) and metabolic syndrome, and the realization he was heading toward the same fate as his father.

• The Master Lever of Longevity: Oxygen Efficiency (VO₂ Max): Learn why VO₂ Max is the single strongest predictor of health and lifespan, far surpassing steps, calories, or weight.

• The Four Pillars of the Longevity Builder Blueprint:

  1. Oxygen Efficiency (VO₂ Max): The science of mitochondrial biogenesis and vascular ageing reversal, explained simply.

  2. Activity Quotient (AQ): The world’s first accurate daily health score that tracks your weekly physiological adaptation (not just minutes or steps).

  3. The Marginal Decade Blueprint: A framework to intentionally design the physical capabilities (Mountain Top Moments) you want to maintain in your 80s and 90s.

  4. Biomarker Mastery: How to read your own blood panel (LDL, triglycerides, insulin, inflammation) like a pro to build a body that resists disease.

• The 60 for 60 Challenge: Shane’s goal to compete in a VO₂ Max test against 60% of his Year 10 PE students in April 2026 to show the world what is possible at age 60.

• Waitlist for the Book: Get your copy of the new book, Longevity Builder, and start your journey.

• Join the Movement: Get early access to the Longevity Builder Health Lab—the software platform that includes the Oxygen Efficiency App, 7-Day AQ Engine, and Marginal Decade Blueprint App.

• Website: Join the early access list at LongevityBuilders.com

Visit ⁠https://longevitybuilders.com/⁠⁠⁠⁠to discover book and The Longevity Builder Health Lab.

Episode notes:

In this episode of the Longevity Builder podcast, host Shane Stubbs brings listeners into his real-time longevity journey, broadcasting live from the recovery room at 6:00 a.m. on a Monday.

You'll hear the ambient sounds of a 6 a.m. altitude exercise class in the background and the gentle hum of the compression boots Shane is using, all before he even starts his workday. This episode is a raw, unedited look at the discipline and dedication required to build a long, healthy life.

• The 5 a.m. Grind: Shane shares why he chooses to start his day with an intense 5 a.m. altitude training session and how it contributes to his overall healthspan.

• The Power of Recovery: He discusses the importance of active recovery and demonstrates his post-workout routine, highlighting the benefits of compression therapy.

• Longevity in Action: Shane reflects on what it truly means to be a "longevity builder," emphasizing that it's not just about what you do, but about the consistent, daily habits that compound over time.

• Real-time Insights: Get a unique glimpse into the practical application of longevity principles and the mindset it takes to prioritize health, even with a busy schedule.

Tune in to feel inspired by Shane's commitment and learn how you can start building your own longevity, one intentional choice at a time.

Episode Highlights:

Visit ⁠https://longevitybuilders.com/⁠⁠⁠⁠to discover the Longevity Builder hardcover book and The Longevity Builder Health Lab software.

Episode Notes

Episode Description

Are you a "Longevity Builder"? In a world of conflicting advice, it's easy to get lost chasing minor health benefits while ignoring the major risks. This episode cuts through the noise to reveal what truly matters for your healthspan. We’ll expose the silent epidemics of our time and introduce you to the Longevity Builder Framework—a simple, science-based approach to building a defense system against chronic disease.

What you'll learn in this episode:

• The Longevity Crisis: Why most of us are developing chronic diseases by age 40 despite being more "health-aware" than ever before.

• The 400% Advantage: Discover the single metric that gives you a 400% greater survival advantage and reduces your risk of premature death by up to 61%—a finding supported by decades of clinical evidence.

• The Longevity Builder Framework: We'll dive into the core components of this new framework, including your Oxygen Efficiency Score, Activity Quotient Points, and the revolutionary Longevity Builder Health Lab.

• Why You're Majoring in the Minors: We'll use the concept of Hazard Ratios to show you why focusing on diet and other minor factors is a mistake when a far greater risk factor is at play.

• A New Approach to Health: Go beyond just knowing the science. Learn how to use a revolutionary new technology—the Longevity Builder Health Lab—to track your progress in real-time, get personalized reports, and build a powerful defense against the "Big Four" chronic diseases: Excess Weight, Catastrophic Cardiovascular Events, High Blood Sugar, and Metabolic Syndrome.

If you're ready to stop being a passive passenger and take control of your health destiny, this episode is your blueprint. Don't just read the book—learn how to become a craftsperson of your own well-being.

Join thousands of others on the journey to optimal health at longevitybuilders.com.

Visit ⁠https://longevitybuilders.com/⁠⁠⁠⁠to discover the book and The Longevity Builder Health Lab.

Key Concepts

• The Workshop Analogy: Knowledge requires tools. The Longevity Builder Health Lab is introduced as a digital "workshop" for health, inspired by his son's physical woodworking workshop.

• VO2 Max & Hazard Ratio: A low VO2 Max (your body’s oxygen efficiency score) has a Hazard Ratio of 5.0—a 400% increased risk of premature death, making it the most powerful predictor of longevity.

• Hypoxic Training: This involves exercising in a low-oxygen environment that mimics high altitude, forcing your body to adapt and improve its oxygen efficiency.

Shane uses analogies to simplify the benefits:

• Cardiovascular Overhaul: Your heart's main pumping chamber gets bigger, increasing its capacity (stroke volume). This lowers your resting heart rate. (Analogy: A standard car engine is swapped for a powerful V8.) Blood flow improves, stimulating Nitric Oxide production, which widens arteries and lowers blood pressure. (Analogy: A city planner widening roads.) HDL cholesterol increases, acting like a cleanup crew that removes plaque. (Analogy: An elite hazmat crew cleaning a toxic spill.)

• Metabolic Upgrade: Exercise creates an insulin-independent pathway for cells to absorb glucose, combating insulin resistance. (Analogy: A high-security building with a secret VIP back door for fuel deliveries.)

• Cellular Enhancements: Hypoxic training builds new, more efficient mitochondria (cellular power plants) and recycles old ones. (Analogy: A city upgrading its power grid.) It also increases red blood cells, enhancing oxygen transport. (Analogy: A logistics company upgrading its fleet of vans to semi-trucks.)

• Brain Health: The process releases BDNF ("Miracle-Gro for the brain"), which supports neuron growth and connections. It also improves deep, restorative sleep, during which the brain flushes out toxins. (Analogy: A library's A-Team and an elite overnight restoration crew.)

Shane ends with a powerful personal story about his father, who died at 46 from a preventable heart attack, and emphasizes the importance of a personal "why" for building longevity. He encourages listeners to find an altitude exercise class and visit longevitybuilders.com for a free tracking tool.

The Science Behind the UpgradeThe Final Message

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Episode Notes

Have you ever wondered if everything you've been told about health is wrong? For decades, we've been overwhelmed by conflicting advice on diet, supplements, and exercise. But what if there was one single, science-backed truth that could radically extend your life?

In this special episode, we're giving you a free sneak peek at the first 40 minutes of the new audiobook, Longevity Builder: How to Become a Longevity Builder. Author Shane Stubbs shares the personal story that ignited his 40-year mission—the preventable death of his father at 46—and the journey that led him to a revolutionary discovery.

This exclusive preview covers:

• The Day That Defined a Mission: Shane's powerful, personal story and the promise he made to find a simpler, more effective path to health.
• The Longevity Crisis: Why we are more confused and sicker than ever, and how to spot the "Big Four" silent epidemics that are shortening our lives.
• The One Tactic That Changes Everything: A preview of the most important health lesson you've never heard of, including the shocking truth about your Hazard Ratio and the single factor that offers a 400% advantage over all others.

This is your chance to stop being overwhelmed and start building the life you want. Listen to the first 40 minutes of the audiobook now and start your journey to becoming a Longevity Builder.

Visit longevitybuilders.com to discover the new map and the "how" that follows the "why."

In this powerful episode, host Shane Stubbs challenges everything you thought you knew about living a long, healthy life. He shares a deeply personal story that ignited his four-decade obsession with health and longevity, leading to a profound, science-backed discovery.

• The Personal Catalyst: Shane's journey began with the sudden, preventable death of his 46-year-old father from a heart attack, sparking a lifelong quest to understand true health.
• The Crisis We Can't See: We're sicker than ever despite an abundance of information. Shane highlights the "Big Four" silent epidemics that prematurely end lives:
• The Secret Map: Hazard Ratio: Shane introduces the Hazard Ratio (HR) as a statistical tool to quantify the impact of factors on mortality risk.
• Debunking Common Health Myths with Data:
• The 400% Advantage: Oxygen Efficiency Score (VO2 Max): The single biggest monster on the longevity map.
• The One Single Tactic: Upgrading Your Power Plant: Consistently improve your Oxygen Efficiency Score (VO2 Max).
• Your First Step: Becoming a Longevity Builder: It's not just about workouts; it's a decision to shift your identity.

• Learn the blueprint to becoming a Longevity Builder.
• Visit longevitybuilders.com to discover the new map and the "how" that follows the "why."