Longevity Builder

Longevity Builder

By The New Science of Physical HealthMedicineHealth & Fitness
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Longevity Builder episodes

  • Hot Take: Andrew Huberman Explains How to Live Forever (Or Just Look Like it). The podcaster answers 10 burning questions about the latest trends in health and longevity.

    https://longevitybuilders.com/ ⁠

    Learn more: ⁠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

    • 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:

    Show Notes: The New Science of Physical Health
    Episode Title: Hot Take: Andrew Huberman Explains How to Live Forever (Or Just Look Like It)

    In this episode, we delve into the world of health, fitness, and longevity, guided by the insights of Dr. Andrew Huberman, Stanford neuroscientist and host of the wildly popular Huberman Lab podcast. Recently named one of The Hollywood Reporter’s 40 Most Powerful People in Podcasting, Huberman breaks down complex scientific topics into actionable advice—and today, we’re tackling some of his hottest takes on caffeine, nicotine, VO₂ max, and the keys to a long, healthy life.

    • 6 Million Subscribers & Counting: Huberman’s podcast is a beacon for anyone curious about optimizing their health and performance.
    • Approachable Science: From explaining the impact of alcohol on your brain to teaching you how to sleep better, Huberman combines scientific rigor with practical, everyday relevance.

    Huberman answers 10 big questions about staying youthful, boosting energy, and living longer. Here’s a sneak peek at the key topics we unpack:

    2.1. Caffeine: Friend or Foe?

    • What Huberman Says: A modest caffeine intake can enhance focus and energy without jittery side effects—but it’s not a health panacea.
    • Our Hot Take: While caffeine can provide a quick boost, it pales in comparison to the profound benefits of aerobic fitness and VO₂ max improvement.

    2.2. The Nicotine Debate: Brain Boost or Bad Idea?

    • What Huberman Says: Non-carcinogenic nicotine (via gum or mints) can improve memory and energy—but it’s not without risks.
    • Our Hot Take: The potential cognitive perks of nicotine don’t outweigh the long-term risks to cardiovascular health and its addictive nature.
    • What’s VO₂ Max? A measure of how efficiently your body uses oxygen during exercise.
    • Huberman’s Insight: Improving VO₂ max through regular high-intensity exercise can reduce mortality risk by up to 400%—far more impactful than dietary tweaks or supplements.
    • Key Takeaways:
    • Start small with consistent aerobic workouts (e.g., brisk walking, cycling, swimming).
    • Incorporate high-intensity intervals to challenge your cardiovascular system.
    • Track progress with wearables or fitness apps to stay motivated.
    • “Improving VO₂ max doesn’t just extend your life—it transforms how you live.”
    • “Caffeine and nicotine are quick fixes, but cardiorespiratory fitness is the ultimate energy upgrade.”
    • Swap caffeine dependency for consistent aerobic exercise.
    • Focus on long-term health levers like VO₂ max rather than short-term stimulants.
    • Check out Andrew Huberman’s Huberman Lab podcast for more science-backed tips.
    • Andrew Huberman’s Huberman Lab Podcast: [Link]
    • Key Episode: “What Alcohol Does to Your Body, Brain & Health”
    • Tools for Tracking VO₂ Max: Garmin, Fitbit, Apple Watch


    37 min
  • Hot Take Episode: 2 Key Heart Tests You're Probably Not Getting Dr. Peter Attia explains why these tests are so important.

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    Episode Summary:
    In today’s Hot Take episode of The New Science of Physical Health, host Shane Stubbs examines the often-overlooked ApoB and Lp(a) blood tests, as explained by Dr. Peter Attia, a leading expert in preventive medicine and longevity. Shane breaks down why these tests are far more accurate indicators of cardiovascular risk than traditional cholesterol tests, helping listeners understand whether they should ask their doctor for these tests.

    • What is ApoB?
      A protein that wraps around harmful lipoproteins like LDL and VLDL, contributing to plaque buildup in arteries.
    • Why ApoB Matters:
      More ApoB particles mean a higher risk of heart disease, as they are better predictors of atherosclerosis than LDL cholesterol alone.
    • Ideal ApoB Level:
      30 to 40 mg/dL; levels above 60 mg/dL significantly increase risk.
    • How to Lower ApoB:
    • Cost: The test is affordable, typically costing $15 to $20.
      • What is Lp(a)?
        A genetically determined lipoprotein particle associated with premature heart disease.
      • Why Lp(a) Matters:
        Elevated Lp(a) levels significantly increase heart disease risk, particularly in those with a family history of early heart attacks.
      • Ideal Lp(a) Level:
        Less than 30 mg/dL (or less than 75 nmol/L).
      • Management of High Lp(a):
      • Testing Frequency:
        Since Lp(a) is genetically determined, you typically only need to test once.

        • Traditional cholesterol tests might not give the full picture of your heart health. ApoB and Lp(a) provide deeper insights into cardiovascular risk and are worth discussing with your doctor. Proactively monitoring these markers could be key to preventing heart disease and improving longevity.

        Key Topics Covered:1. The ApoB Test – A Critical Predictor of Cardiovascular Risk2. The Lp(a) Test – A Hereditary Risk Factor for Premature Heart DiseaseFinal Takeaway:


        27 min
      • Accelerate Fat Loss with Hypoxia Exercise; The Oxygen Deficit Advantage: Unveiling the Medical Magic of Hypoxic Movement.

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        Episode Summary:
        In this episode of The New Science of Physical Health, host Shane Stubbs dives deep into the science of fat loss, VO₂ max, and hypoxic exercise. Discover how shedding excess fat impacts not only aesthetics but also overall well-being by boosting energy, reducing chronic disease risk, and improving physical performance. Shane also explains the critical role of mitochondria in fat metabolism and shares actionable strategies for tracking key health metrics that can enhance your heart health and longevity.

        1. Why Fat Loss Matters

          • Fat loss isn’t just about looking better—it’s about feeling better, improving energy levels, reducing joint pain, and lowering the risk of chronic diseases.
          • Shane explains the molecular process of fat loss, focusing on how triglycerides are broken down and used for energy in the mitochondria.

          • The Science of Fat Loss

            • Hormone-sensitive lipase (HSL) triggers the breakdown of triglycerides into glycerol and fatty acids.
            • These fatty acids undergo beta-oxidation in the mitochondria, producing ATP, water, and carbon dioxide.
            • The importance of creating a caloric deficit and how it facilitates fat loss is discussed in detail.

            • Raising Your VO₂ Max

              • VO₂ max is a critical fitness metric, indicating how much oxygen your body can utilize during intense exercise.
              • Shane shares strategies to improve your VO₂ max through interval training and aerobic exercises, emphasizing the importance of consistency.
              • Learn why individuals with high VO₂ max levels tend to live longer and have healthier cardiovascular systems.

              • Tracking Blood Biomarkers

                • Shane highlights six key blood biomarkers you should monitor, including:
                • Proactively tracking these markers helps detect early signs of heart disease and diabetes, allowing for timely intervention.

                • Coronary Calcium Score Testing

                  • By age 40, Shane recommends getting a Coronary Calcium Score test—a non-invasive scan that measures plaque buildup in your coronary arteries.
                  • Early detection can lead to life-saving interventions, and Shane explains why this test is a must for proactive heart health.

                  • Addressing Insulin Resistance and Weight Challenges

                    • Shane discusses the link between insulin resistance, metabolic syndrome, and weight gain.
                    • He encourages listeners to explore pharmacological options such as GLP-1 agonists in consultation with a healthcare professional for managing excess weight and improving metabolic health.

                    • The Power of Lifelong Learning

                      • Staying informed is key to long-term health. Shane advises seeking evidence-based information from reputable sources and staying curious about new developments in health science.

                      • Hypoxic Exercise – The Oxygen Deficit Advantage

                        • Shane explains the concept of hypoxic training, which involves exercising in a low-oxygen environment to trigger unique physiological adaptations.
                        • Benefits include increased red blood cell production, enhanced mitochondrial efficiency, improved cardiovascular health, and greater fat oxidation.
                        • Learn about the science of hypoxia-induced metabolic adaptations and how they can boost fat loss and fitness

                          • If you enjoyed this episode and want to unlock more exclusive content, visit our Patreon link in the show notes or head to PerfectHealthLesson.com. Your support helps us continue to deliver cutting-edge health education and personalized guidance to help you achieve your best physical health!

                          Don’t forget to subscribe, leave a review, and share this episode with someone who’s ready to take control of their health.

                          2 hr 10 min
                        • The Science of Staying Alive: From High Risk for a heart attack To High Health Status at 58 years old (Part # 2)

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                          In this long form episode of The New Science of Physical Health, host Shane Stubbs deep dives into "The Science of Staying Alive," where he and others will delve into transformative strategies for achieving optimal health and longevity. In this deeply personal episode, host Shane shares his ambitious journey from facing a high risk of a heart attack to striving for peak health status at 58 years old.

                          After a routine scan revealed a startling Coronary Artery Calcium (CAC) score of 803, placing him at significant risk for a cardiac event, Shane refused to succumb to fear. Instead, he embarked on a comprehensive plan to reclaim his health. His goal? To elevate his VO2 Max Score from 47 ml/kg/min to an impressive 55 ml/kg/min by his 59th birthday.

                          Tune in as Shane outlines the science-backed strategies he's employing:

                          • Aggressive LDL Cholesterol Reduction: Utilizing medications and lifestyle changes to lower LDL levels.
                          • Ketogenic Diet and Improved Insulin Sensitivity: Adopting a low-carb diet and using metformin to enhance metabolic health.
                          • Maximizing VO2 Max through Targeted Exercise: Engaging in high-intensity workouts, including innovative methods like Airlocker Training.
                          • Weight Loss and Blood Pressure Control: Aiming to reduce his weight significantly while maintaining optimal blood pressure readings.
                            • 43 min
                          • The Science of Staying Alive: From High Risk for a heart attack To High Health Status at 58 years old (Part # 1)

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                            In this long form episode of The New Science of Physical Health, host Shane Stubbs deep dives into "The Science of Staying Alive," where he and others will delve into transformative strategies for achieving optimal health and longevity. In this deeply personal episode, host Shane shares his ambitious journey from facing a high risk of a heart attack to striving for peak health status at 58 years old.

                            After a routine scan revealed a startling Coronary Artery Calcium (CAC) score of 803, placing him at significant risk for a cardiac event, Shane refused to succumb to fear. Instead, he embarked on a comprehensive plan to reclaim his health. His goal? To elevate his VO2 Max Score from 47 ml/kg/min to an impressive 55 ml/kg/min by his 59th birthday.

                            Tune in as Shane outlines the science-backed strategies he's employing:

                            • Aggressive LDL Cholesterol Reduction: Utilizing medications and lifestyle changes to lower LDL levels.
                            • Ketogenic Diet and Improved Insulin Sensitivity: Adopting a low-carb diet and using metformin to enhance metabolic health.
                            • Maximizing VO2 Max through Targeted Exercise: Engaging in high-intensity workouts, including innovative methods like Airlocker Training.
                            • Weight Loss and Blood Pressure Control: Aiming to reduce his weight significantly while maintaining optimal blood pressure readings.

                              • This episode also features insights from leading experts:

                              • Professor Ulrik Wisløff discusses the critical importance of VO2 Max and how it predicts cardiovascular health and longevity.
                              • Dr. Alta Schutte delves into the significance of blood pressure control in vascular health.
                              • Dr. Atefe Tari explores molecular markers of longevity found in individuals with high VO2 Max levels.

                                • Join Shane on this inspiring journey as he demonstrates that it's never too late to take control of your health. Discover how improving your VO2 Max Score can reduce the risks of what he calls "The Big Four":

                                • Excess Weight
                                • Catastrophic Cardiovascular Events
                                • High Blood Sugar
                                • Metabolic Syndrome

                                  • Whether you're looking to make significant health improvements or simply want to understand the science behind longevity, this episode offers valuable insights and practical strategies. Remember, if a 58-year-old PE teacher can transform his health destiny, so can you!

                                  Listen now to learn how proactive steps and informed choices can lead to a healthier, more vibrant life.

                                  2 hr 17 min
                                • Perfect Health Lesson Audiobook. Section # 3 A - Hazard Ratios: The Hidden Metric Transforming Longevity

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                                  In this episode of The New Science of Physical Health, host Shane Stubbs uncovers one of the most overlooked but powerful concepts in health science: Hazard Ratios. This statistical tool sheds light on how specific health behaviors, conditions, or interventions influence your risk of sickness, disease, and premature death.

                                  Key Discussion Points:

                                  • What Are Hazard Ratios? Shane breaks down the concept in simple terms, explaining how they quantify health risks and benefits.
                                  • Why Hazard Ratios Matter: Learn why understanding this metric is essential for making informed health decisions.
                                  • VO₂ Max and Hazard Ratios: Discover why VO₂ Max carries the highest benefit with a hazard ratio of 5.0, significantly reducing mortality risk by 400%.
                                  • Comparing Risk Factors: Shane discusses other hazard ratios, like smoking and high blood pressure, and how they pale in comparison to VO₂ Max.
                                  • Actionable Insights: Practical advice on using hazard ratios to prioritize interventions that dramatically improve your healthspan and lifespan.

                                    • This episode provides a groundbreaking perspective on health risk management and empowers listeners to make choices based on proven science. Tune in to learn how understanding hazard ratios can revolutionize your approach to health and longevity.



                                    24 min
                                  • Perfect Health Lesson Audiobook. Section # 3. Longevity Decoded - Why Chasing VO₂ Max Beats Chasing Diet Trends

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                                    In this episode of The New Science of Physical Health, host Shane Stubbs dives into a transformative concept from his book The Perfect Health Lesson: why improving your VO₂ Max is far more critical to longevity than obsessing over your diet. Drawing on decades of research and expert insights, Shane explores the science of hazard ratios and their role in evaluating the impact of health interventions.

                                    • The Misconception About Food: While diet plays a role in health, its contribution to longevity pales compared to the overwhelming benefits of improved cardiovascular fitness.
                                    • The Power of VO₂ Max: Shane explains why VO₂ Max, the maximum rate at which your body can utilize oxygen during exercise, is the most powerful metric for reducing clinical risk and extending lifespan.
                                    • Hazard Ratios Demystified: Learn how hazard ratios provide evidence-based insights into which interventions—like improving fitness—offer the most significant health benefits.
                                    • Evidence vs. Popular Belief: Shane challenges the pervasive belief that diet is the ultimate health determinant, debunking myths fueled by marketing and social media influencers.
                                    • Practical Takeaways: Discover why raising your VO₂ Max should be your top priority and how this focus can naturally lead to better overall health decisions, including healthier eating habits.


                                      • This episode is a must-listen for anyone ready to cut through the noise of health fads and focus on the evidence-backed strategies that truly matter for longevity. Join Shane as he unpacks the surprising science that puts cardiovascular fitness at the forefront of the longevity conversation.

                                      17 min
                                    • Perfect Health Lesson Audiobook. Section # 2.The Single Domino to Knock Down for Lifelong Health

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                                      In this episode of The New Science of Physical Health, host Shane Stubbs dives into "Prelude A" from his groundbreaking book, The Perfect Health Lesson. This pivotal chapter introduces The Big Domino Statement, the transformative concept at the heart of achieving optimal health.

                                      Shane shares his personal journey and the driving force behind his lifelong mission: a deep desire to prevent others from experiencing the loss and health challenges his family endured. Drawing from decades of expertise and collaborations with leading experts in exercise physiology, cardiology, and molecular medicine, Shane reveals how understanding and addressing The Big Domino can set off a chain reaction of positive health outcomes.

                                      Listeners will learn:

                                      • What The Big Domino Statement means and why it's essential to achieving lifelong health.
                                      • How focusing on one crucial health intervention can dramatically reduce the risk of chronic diseases.
                                      • The scientific principles and personal stories that shaped The Perfect Health Lesson.

                                        • This episode is a must-listen for anyone seeking to transform their health, reduce their clinical risks, and unlock their body’s full potential. Join Shane as he inspires educators, health professionals, and individuals to take the first step in creating a healthier, longer-lasting life.

                                        38 min
                                      • The Hidden Biometric That Transforms Your Health Status: Unveiling the Secret Metric to Becoming Medically Healthy

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                                        Episode Description:

                                        In this enlightening episode of The New Science of Physical Health, host Shane Stubbs delves into the mysterious yet powerful biometric that can redefine your health classification: VO₂ Max. Join Shane as he uncovers why focusing on this single metric can lead to profound structural and functional health adaptations, especially as we age beyond our 30s. Discover how elevating your VO₂ Max can significantly lower your risk of the "Big Four" health complications—excess weight, catastrophic cardiovascular events, high blood sugar, and metabolic syndrome.

                                        Key Topics Covered:

                                        1. Introduction:

                                          • Shane shares a conversation with a colleague who questioned his emphasis on a single biometric for health.
                                          • Explanation of why VO₂ Max is pivotal for long-term health and its greater impact compared to other interventions.

                                          • Understanding Hazard Ratios:

                                            • Simplifying the concept of hazard ratios and their importance in measuring health risks.
                                            • Comparison of hazard ratios for various health factors:

                                            • The Power of Raising VO₂ Max:

                                              • Explanation of VO₂ Max and its role as a measure of cardiorespiratory fitness.
                                              • Impact on Hazard Ratio: Improving VO₂ Max can reduce the hazard ratio by up to 5.0, equating to a 400% reduction in mortality risk.
                                              • Discussion on why no medication or procedure matches the risk reduction achieved by increasing VO₂ Max.

                                              • Molecular and Physiological Health Adaptations:

                                                • Mitochondrial Biogenesis:
                                                • Reducing Inflammation:
                                                • Blood Sugar and Insulin Control:
                                                • Arterial Elasticity Restoration:

                                                • Why VO₂ Max Has Such a Significant Impact:

                                                  • Exploration of how the health adaptations collectively contribute to lowering risks associated with the Big Four health complications.
                                                  • Emphasis on the universal applicability—these adaptations occur in 100% of people who raise their VO₂ Max.

                                                  • Actionable Steps to Elevate VO₂ Max:

                                                    • Recommendations for aerobic exercises like running, cycling, and swimming.
                                                    • Introduction to High-Intensity Interval Training (HIIT) as an effective method.
                                                    • Advice on consistency and consulting health professionals before starting new exercise regimens.

                                                    • Critical Perspective on Health Information:

                                                      • Shane discusses the importance of relying on scientifically validated information over unverified claims from social media influencers.
                                                      • Encouragement to seek evidence-based practices and consult qualified health professionals.

                                                      • Conclusion:

                                                        • Recap of the profound benefits of focusing on VO₂ Max for health transformation.
                                                        • Shane expresses his commitment to providing insights grounded in robust scientific research.
                                                        • Encourages listeners to prioritize their well-being through knowledge and actionable steps.

                                                          • Call to Action:

                                                          • Explore The Perfect Health Lesson:
                                                          • Join the Conversation:

                                                            • Resources Mentioned:

                                                            • The Perfect Health Lesson Platform:

                                                              • Disclaimer:

                                                              The information presented in this podcast is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new exercise regimen or making significant changes to your health practices.

                                                              Thank you for joining us on this journey to uncover the hidden biometric that can transform your health. Remember, your health is in your hands, and informed actions today can lead to a healthier, longer life tomorrow.


                                                              2 hr
                                                            • From Blocked Arteries to Second Chances: Jeremy Clarkson's Health Wake-Up Call. A deep dive into how Clarkson narrowly avoided a fatal heart attack and what it means for health awareness.

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                                                              Episode Description:

                                                              In this eye-opening episode of The New Science of Physical Health, host Shane Stubbs delves into the recent health scare experienced by renowned television presenter Jeremy Clarkson. Discover how Clarkson narrowly avoided a potentially fatal heart attack due to blocked arteries and what this means for proactive health management.

                                                              Shane explores how tracking AQ Points and raising your VO₂ Max—the core components of The Perfect Health Lesson—could have helped prevent such a close call. Learn why no other single intervention is more powerful for enhancing longevity and healthspan.

                                                              Key Topics Covered:

                                                              • Jeremy Clarkson's Health Scare:

                                                                • Overview of Clarkson's sudden deterioration in health.
                                                                • Symptoms he experienced: tingling arm, chest tightness, and weakness.
                                                                • The discovery of blocked arteries and the emergency procedure that followed.
                                                                • Reflection on his past health choices, including smoking and high blood pressure concerns.

                                                                • Understanding AQ Points and VO₂ Max:

                                                                  • Explanation of AQ Points (Activity Quotient Points) and their role in measuring the health impact of movement.
                                                                  • Importance of VO₂ Max as a key indicator of cardiovascular fitness.
                                                                  • How these metrics provide actionable insights into one's health status.

                                                                  • The Perfect Health Lesson Framework:

                                                                    • Introduction to the comprehensive health platform designed by Shane.
                                                                    • Discussion on how maximizing VO₂ Max through the right dose of movement can significantly reduce health risks.
                                                                    • The science behind the program, supported by research involving over one million participants.

                                                                    • Preventing Cardiovascular Issues:

                                                                      • How increasing VO₂ Max can lead to:
                                                                      • The role of regular physical activity in maintaining arterial health.
                                                                      • The connection between sedentary lifestyles and increased cardiovascular risk.

                                                                      • Actionable Steps for Listeners:

                                                                        • How to start tracking AQ Points using the Health Impact Software.
                                                                        • Types of activities that effectively raise VO₂ Max.
                                                                        • Emphasis on consistency and gradual habit-building for long-term benefits.

                                                                          • Call to Action:

                                                                          • Visit: perfecthealthlesson.com/technology

                                                                            • Resources Mentioned:

                                                                            • The Perfect Health Lesson Platform:

                                                                              • The Book: A deep dive into the essence of health science through a single, powerful diagram.
                                                                              • Health Impact Software: Featuring a validated algorithm from the Norwegian University of Science and Technology.
                                                                              • Future Health AI Predictions: Personalized insights into your health trajectory.
                                                                              • The Perfect Classroom: Online access to lessons and expert interviews.
                                                                              • Personalized Longevity Report: A 60-page report on improving your health outcomes.

                                                                              • Jeremy Clarkson's Story:

                                                                                • Recent news articles detailing his health scare and recovery process.

                                                                                  • Subscribe & Share:

                                                                                  • If you found this episode valuable, please subscribe to the podcast.
                                                                                  • Share this episode with friends, family, and colleagues who could benefit from this information.
                                                                                  • Leave us a review to help spread the word about proactive health and wellness.

                                                                                    • Disclaimer:

                                                                                    The information presented in this podcast is for educational purposes only and is not intended as medical advice. Please consult a healthcare professional before making any changes to your health regimen.

                                                                                    Thank you for tuning in to this impactful episode. Remember, taking proactive steps today can lead to a healthier and longer life tomorrow.

                                                                                    31 min

                                                                                  About Longevity Builder

                                                                                  From the publisher's feed

                                                                                  Welcome to Longevity Builder In 2009 at almost 45 years of age my wife and I were blessed with our only child. Twenty years before he was born his Grandfather (my Father) passed away from a massive and sudden heart attack - he was just 46 years old. I had just completed my degree in health, physical education and sports science.