Longevity Builder

Longevity Builder

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

  • Breathe New Life into Physical Education: Integrating Professor Dick Telford's Groundbreaking Research. Discover how the LOOK Study enhances "The Perfect Health Lesson" to transform student wellbeing.

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    Episode Description:

    In this episode, host Shane Stubbs explores the transformative research of Professor Dick Telford and how it aligns with "The Perfect Health Lesson." Discover how the LOOK Study's longitudinal insights can be integrated into physical education to enhance student well-being and drive lifelong health outcomes.

    1. Introduction

      • Host Shane Stubbs introduces today’s episode focused on Professor Dick Telford’s work and the groundbreaking LOOK Study.
      • Shane emphasizes the importance of integrating this research into physical education to drive lifelong health outcomes.

      • Professor Dick Telford’s Achievements

        • Renowned as Australia’s leading expert in childhood physical activity and exercise physiology.
        • Creator of the Lifestyle of Our Kids (LOOK) Study, which tracks 850 participants from age 8 into adulthood, with research continuing until after 2050.

        • The LOOK Study: A Deep Dive

          • A longitudinal study started in 2005, divided into four phases: Primary School, Adolescent, Young Adult (2024-2040), and Middle/Old Age.
          • Focuses on physical activity, nutrition, fitness, and their impact on bone health, cardiovascular disease risk, Type 2 diabetes, motor coordination, and overall well-being.
          • Key findings have made significant contributions to understanding the links between early physical activity and long-term health outcomes.

          • Connection to "The Perfect Health Lesson"

            • Professor Telford’s research provides a strong empirical foundation for "The Perfect Health Lesson," reinforcing the importance of sustained physical engagement for better health outcomes.
            • Emphasizes moving beyond traditional PE programs focused solely on games, advocating for scientifically-backed strategies to improve both physical health and academic achievement.

            • Practical Applications for Educators

              • How educators can adopt LOOK Study methodologies to improve assessments of student physical activity and tailor interventions more effectively.
              • The study’s holistic approach, considering family involvement, psychological factors, and environmental opportunities, aligns with the principles of "The Perfect Health Lesson."

              • Impactful Outcomes of Implementing Research-Based PE

                • The LOOK Study’s insights can be used to enhance student engagement in physical education, foster positive health adaptations, and establish healthier habits for adulthood.
                • Educators can lead the way in integrating these insights into classrooms and sports programs to create lasting change.

                • Call to Action

                  • Shane invites educators to embrace this evidence-based approach by integrating "The Perfect Health Lesson" and the LOOK Study's insights into their curriculum.
                  • Encourages educators to utilize the resources of "The Perfect Health Lesson," including the Health Impact Software, to track VO₂ Max and AQ Points, providing real-time health status feedback.
                    • The Perfect Health Lesson: Learn more about the comprehensive platform and its evidence-based approach to improving long-term health outcomes [Link to Website].
                    • The LOOK Study: Explore detailed findings and insights from the study that can inform physical education strategies [Link to LOOK Study Overview].
                    • Contact Shane: For more information on integrating research-backed health education tools into schools [Insert Contact Information].
                      • Shane encourages educators to take a proactive approach in transforming physical education, emphasizing that the impact of these lessons extends beyond the classroom and into lifelong well-being.
                      • Invites listeners to explore "The Perfect Health Lesson," a comprehensive platform featuring tools, lessons, and personalized reports to maximize health outcomes.

                        • Subscribe to The New Science of Physical Health for more episodes on innovative research and practical tools that improve student health and educational outcomes.

                        Access the FREE version of our Health Impact Software.

                        ⁠⁠⁠https://www.perfecthealthlesson.com/technology⁠


                        35 min
                      • Breathe New Life into Physical Education. Ignite student engagement, achieve lifelong health outcomes, and unlock superior results with cutting-edge sessions.

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                        Episode Description: In this episode, host Shane Stubbs explores how innovative altitude training can transform physical education and sports performance for students. By integrating AirLocker’s cutting-edge sessions, PDHPE teachers can drive deeper student engagement and achieve remarkable health outcomes, all while giving sports teams a competitive edge.

                        • Host: Shane Stubbs
                        • Duration: [Insert Duration]
                        • Topic: The impact of AirLocker altitude training in PE classes and sports teams, focusing on improved student engagement, lifelong health outcomes, and enhanced sports performance.

                          1. Introduction

                            • Shane shares his experience of working with over 100 PhDs globally in Exercise Physiology, Sports Science, and related fields.
                            • A special message directed at PDHPE teachers and faculties about transforming PE programs through innovative training methods.

                            • Challenges in Student Health

                              • Despite the efforts of educators, many students still face long-term health risks like obesity, cardiovascular events, and metabolic syndrome.
                              • Traditional school sports activities, while engaging, may not sustain students' fitness into adulthood due to life’s changing priorities.

                              • The AirLocker Solution

                                • AirLocker Training: Utilizes high-intensity altitude sessions to drive significant health adaptations.
                                • Integrates seamlessly with health curriculum classes, including upcoming changes in the 2025 Health and Movement Science syllabus.
                                • Benefits extend beyond general fitness, offering a competitive edge for student athletes.

                                • Expert Insights

                                  • Insights from Professor Richard Telford, one of Australia’s foremost experts in childhood physical activity and the lead researcher of the LOOK Study.
                                  • Emphasis on integrating innovative training methods like AirLocker to enhance student well-being and health outcomes.
                                  • Discussion of Professor Ulrik Wisloff’s development of the Activity Quotient (AQ) Points system, which measures the effectiveness of physical activity in driving health improvements.

                                  • Health and Performance Benefits

                                    • By achieving 100 AQ Points weekly, students can experience a range of health improvements, including:

                                    • Call to Action

                                      • Encouragement for PDHPE teachers to consider incorporating AirLocker Training into PE classes and sports programs.
                                      • Offers of support and collaboration to facilitate the integration of AirLocker sessions into school curricula.
                                        • Revolutionize PE Programs: Align your curriculum with cutting-edge training techniques that foster lifelong health habits.
                                        • Boost Sports Teams’ Performance: Give your athletes an edge over the competition through altitude training’s physiological benefits.
                                        • Empower Lifelong Health: Equip students with effective tools and methods to maintain well-being beyond school.
                                          • AirLocker Training: Learn more about AirLocker’s approach and how it can be implemented in schools [Link to AirLocker Website].
                                          • Activity Quotient (AQ) Points: Explore how AQ Points can be tracked and optimized using wearable tech to drive health outcomes [Link to more information].
                                          • Contact Shane: For resources, insights, and potential collaborations to integrate AirLocker into your school’s curriculum [Insert Contact Information].
                                            • "As educators, we have the power to shape not only the current health of our students but their lifelong well-being. Let’s lead the way in 21st-century health education." – Shane Stubbs

                                              • Subscribe to The New Science of Physical Health for more episodes on transforming education and improving health outcomes for students.

                                              Thank you for tuning in!

                                              Access the FREE version of our Health Impact Software.

                                              ⁠⁠https://www.perfecthealthlesson.com/technology

                                              20 min
                                            • Perfect Health Lesson Audiobook. Section # 1. Introduction. Special Insert. AQ Points.

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                                              Perfect Health Lesson Audiobook. Section # 1.

                                              In this compelling episode, author Shane Stubbs shares his personal journey, deeply rooted in a tragic loss—his father's preventable death from a heart attack at age 46. Shane's mission is clear: to educate listeners on how simple yet powerful health metrics, like AQ Points and VO2 max, can transform their longevity and overall health.

                                              Shane introduces listeners to "The Perfect Health Lesson," a comprehensive framework he has developed over two decades. Backed by extensive research, collaboration with over 100 leading medical PhDs, and the innovative Health Impact Software, Shane provides actionable insights for achieving optimal well-being. He explains how tracking AQ Points—an advanced biometric for assessing the impact of physical activity—can lead to significant reductions in major health risks, such as heart disease, obesity, and metabolic syndrome.

                                              Listeners will discover how consistent effort to raise AQ Points and VO2 max can protect against catastrophic cardiovascular events and chronic diseases. Shane's approach isn’t just theoretical; it’s supported by his personal experience of lowering his cardiovascular risk through these practices.

                                              Shane underscores the need for continuous action, using examples from his own life and the lives of others, like Olympic gold medalist Duncan Armstrong, to demonstrate the vital importance of tracking these metrics. By following "The Perfect Health Lesson," listeners can take control of their health, reduce clinical risks, and embrace a longer, healthier life.

                                              33 min
                                            • Breathe Deep, Live Longer: How Airlocker Exercise Is Transforming My Current and Future Health Status. (And why you MUST use it too)

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                                              Title: Breathe Deep, Live Longer: How Airlocker Exercise Is Transforming My Current and Future Health Status (And why you MUST use it too)

                                              In this special episode, I introduce you to Airlocker exercise, a breakthrough in planned physical activity that’s redefining my health outcomes—and it can do the same for you. Drawing from over 40 years of teaching health and physical education, I explain why Airlocker is the most powerful fitness tool I've ever experienced. This isn't just another workout; it's a life-changing experience aligned with The Perfect Health Lesson, my framework for reducing the risk of 'The Big Four': excess weight, cardiovascular events, high blood sugar, and metabolic syndrome.

                                              • What is Airlocker Exercise?
                                                Airlocker is a new form of planned physical activity that uses hypoxic training—low-oxygen environments—to trigger profound molecular and physiological adaptations. It’s designed for everyone, not just athletes, to maximize fitness, recovery, and healthspan.

                                              • Why Airlocker Matters
                                                Unlike typical workouts, Airlocker exercise has been proven to accelerate the health adaptations that lower clinical risks associated with common health challenges. It aligns perfectly with The Perfect Health Lesson, which teaches how to reduce real-world health risks.

                                              • How Hypoxic Training Works
                                                Training in low-oxygen environments stimulates multiple physiological changes, including:

                                                • Increased red blood cell production
                                                • Improved hemoglobin concentration
                                                • Higher capillary density
                                                • Enhanced mitochondrial biogenesis
                                                • Faster recovery and reduced inflammation
                                                • Better oxygen utilization and lactate clearance

                                                • Health Benefits of Airlocker Training
                                                  The adaptations from hypoxic training improve cardiovascular efficiency, boost energy production, stimulate antioxidant response, and increase growth hormone release. These changes enhance recovery, muscle repair, and performance.

                                                  • Real Results, Proven Science: Airlocker is more than just a workout; it delivers measurable health benefits, helping you become stronger, more efficient, and better at managing health risks.
                                                  • A Commitment Beyond Yourself: I’m not just inviting you to try Airlocker—I’m asking you to bring your friends, family, and colleagues along too. Let’s create a movement that drives better health outcomes for everyone.
                                                    • My personal journey with Airlocker exercise and its impact on my health.
                                                    • How The Perfect Health Lesson led me to adopt and recommend Airlocker.
                                                    • The science behind hypoxic training and why it’s the key to boosting your longevity and healthspan.
                                                    • Real-world stories of transformations achieved through Airlocker exercise.
                                                      • The Perfect Health Lesson framework: https://www.perfecthealthlesson.com/technology
                                                      • More about Airlocker Studios: https://airlockertraining.com/

                                                        • If you’re ready to experience the profound benefits of Airlocker exercise, find a session near you and bring a friend. Let’s make The Perfect Health Lesson a reality—together. Don't forget to share this episode and inspire others to start their journey with Airlocker!


                                                        55 min
                                                      • Measure Your Health in Real-Time with AQ Points: Discover the cutting-edge technology that allows you to track your health adaptations as they happen.

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                                                        Welcome to this groundbreaking episode where we delve into the revolutionary AQ Points system, a clinically validated biometric tool transforming the way we understand and manage our health. Developed by the esteemed Professor Ulrik Wisloff from the Norwegian University of Science and Technology (NTNU), AQ Points offer a sophisticated alternative to traditional fitness metrics like steps and calories. Instead, AQ Points focus on the intensity of your physical activity by measuring your heart rate, providing a precise and personalized snapshot of your current and future health status.

                                                        In this episode, we explore how AQ Points go beyond merely tracking your activity levels to deliver real-time insights into your molecular and physiological health adaptations. Learn how maintaining a weekly target of 100 AQ Points can significantly reduce your risk of chronic diseases such as cardiovascular issues, diabetes, and even dementia. Professor Wisloff’s extensive research, validated by over a million participants and numerous scientific publications, underscores the profound impact of AQ Points on longevity and overall well-being.

                                                        We’ll also discuss the science behind VO2 Max and its connection to AQ Points, highlighting how improving your VO2 Max through targeted physical activity can enhance your cardiovascular efficiency and extend your healthy years. Discover how the AQ Points system seamlessly integrates with popular heart rate monitors and wearable devices, making it easier than ever to monitor your health in real-time and make informed decisions about your fitness routine.

                                                        Whether you’re a seasoned athlete or just beginning your wellness journey, this episode will provide you with the knowledge and tools to harness the power of AQ Points. Tune in to learn how this innovative health metric can help you achieve optimal health, reduce your risk of disease, and ultimately lead a longer, healthier life. Don’t miss out on uncovering the future of personalized health tracking!

                                                        Key Takeaways:

                                                        • Understand the unique benefits of AQ Points compared to traditional fitness metrics.
                                                        • Learn how AQ Points measure the effectiveness of your physical activity on your health.
                                                        • Discover the significant health risks you can mitigate by maintaining high AQ Points.
                                                        • Explore the connection between AQ Points and VO2 Max for enhanced cardiovascular health.
                                                        • Find out how to integrate AQ Points into your daily routine using the latest health technology.

                                                          • Join us for an enlightening discussion that could change the way you approach your health and fitness forever!

                                                          27 min
                                                        • 11,332 Days: An Olympic Legend, A PE Teacher, and the Race to Prevent Tragedy. Chapter # 4

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                                                          Chapter 4: Unlocking Lifelong Health with AQ Points—The Key to Reducing Clinical Risk

                                                          Key Concept: "Big Doors Swing on Little Hinges"

                                                          • This chapter emphasizes the analogy of "big doors swinging on little hinges," representing how small actions (like tracking AQ Points and VO2 max) can lead to significant health outcomes.
                                                          • Without attention to these small hinges, your health door could swing shut, leading to catastrophic events, just like my father, Olympic gold medalist Duncan Armstrong, and the chairman of a $3 billion company.

                                                            • A Personal Story of Tragedy

                                                            • My father, a house painter, died at 46 from a heart attack, unaware of the importance of tracking cardiovascular health. Ignoring these small but crucial actions led to his door shutting too soon.

                                                              • Duncan Armstrong’s Wake-Up Call

                                                              • Despite being an Olympic champion, Duncan Armstrong suffered a heart attack at 52. After losing track of his health post-career, he missed those small, crucial hinges that could have kept him healthy.

                                                                • The Chairman’s Life-Changing Four Days

                                                                • At 58, a high-powered executive nearly lost everything due to a catastrophic health diagnosis. He calls it "The Four Days That Changed My Life." His story serves as a reminder that no matter your status, missing the small daily actions can lead to disaster.

                                                                  • The Power of AQ Points and VO2 Max

                                                                  • AQ Points measure the intensity of physical activity and how it improves health. Maintaining an AQ score of 100 or higher over time can significantly reduce your risk of illness and early death.
                                                                  • VO2 max is the gold standard for cardiovascular fitness. Raising your AQ Points naturally increases your VO2 max, protecting you from heart attacks, strokes, and other chronic diseases.

                                                                    • Consequences of Not Tracking AQ Points and VO2 Max

                                                                    • Not tracking these metrics puts you at serious risk of excess weight, cardiovascular events, high blood sugar, and metabolic syndrome—akin to driving without a speedometer or fuel gauge.

                                                                      • Dr. Peter Attia on VO2 Max

                                                                      • Renowned physician Dr. Peter Attia emphasizes that raising your VO2 max is the most powerful intervention you can make for long-term health and longevity.

                                                                        • Practical Steps to Raise Your AQ Points and VO2 Max

                                                                        1. Use the Health Impact Software to track your AQ Points and progress.
                                                                        2. Aim for 100 AQ Points per week to optimize health.
                                                                        3. Incorporate High-Intensity Interval Training (HIIT) to boost VO2 max.
                                                                        4. Track progress to ensure consistent improvements.

                                                                          5. Conclusion

                                                                          • By focusing on small, actionable steps—like raising AQ Points and improving VO2 max—you can dramatically reduce your risk of catastrophic health events and improve your healthspan.
                                                                          • Download the FREE version of our Health Impact Software at www.perfecthealthlesson/technology to start transforming your health today. The choice is yours.
                                                                            • 56 min
                                                                          • 11,332 Days: An Olympic Legend, A PE Teacher, and the Race to Prevent Tragedy. Chapter # 3

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                                                                            Chapter # 3:  From Glory to Survival: The Missing Knowledge.

                                                                            As we continue on this journey, it becomes clearer why Duncan Armstrong’s Olympic-level physical achievements, despite their remarkable nature, didn’t protect him from a life-threatening cardiovascular event. It’s easy to assume that peak fitness in your youth can shield you from future health problems, but that’s simply not the case. Here, we arrive at one of the most important lessons in this audiobook—the missing knowledge that Duncan, and many others like him, didn’t have. It’s the knowledge that could have transformed his trajectory from a near-death experience to long-term health and vitality.

                                                                            1 hr
                                                                          • 11,332 Days: An Olympic Legend, A PE Teacher, and the Race to Prevent Tragedy. Chapter # 2

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                                                                            Chapter # 2: Beyond the Gold: The Knowledge Duncan Armstrong Didn’t Have After Swimming.

                                                                            In this chapter, we dive into the remarkable world of Duncan Armstrong. A young man who, at the age of 20, not only won an Olympic gold medal but became a global icon in one of the most highly competitive sports on Earth—swimming. Duncan knew what it took to win, and his journey to the top was a testament to deep engagement and commitment. When I say “deep engagement,” I’m talking about the kind of intense focus and determination that allows a person to swim over one million laps in a decade, to push through countless hours of training, and to stay laser-focused on a single goal: winning.


                                                                            But here’s where the story takes a turn—a turn that is critically important for everyone listening. While Duncan Armstrong had mastered the art of peak performance in the pool, there was something missing. He had the kind of deep engagement and knowledge in swimming that few people in the world will ever achieve. But, like most of us, Duncan didn’t have that same engagement or understanding when it came to his long-term health. And this is where The Perfect Health Lesson comes in.


                                                                            55 min
                                                                          • 11,332 Days: An Olympic Legend, A PE Teacher, and the Race to Prevent Tragedy. Chapter # 1

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                                                                            Chapter # 1: The Race of His Life: How Duncan Armstrong Faced His Greatest Challenge

                                                                            The difference between November 1st, 1989 and November 10th, 2020 is 11,332 days.

                                                                            Before we dive into the significance of those two dates in this brand new 'Perfect Health Lesson Library' audiobook, let me take you back to one of the most electrifying moments in Olympic history. My main guest in this book is Duncan Armstrong. He etched his name into the record books as the Olympic champion, gold medalist, and world record holder in the men’s 200-meter freestyle.


                                                                            Only 16 people in Olympic history have ever won this event, and Duncan’s victory stands as one of Australia's most iconic sporting moments. Stay tuned, in the first few minutes of the book, where you will hear the race call for his gold medal. You'll also hear the unforgettable reaction from his legendary coach, Laurie Lawrence—a moment that still gives me chills every time I hear it. This is history in the making. This audiobook is being listened to in 97 countries, so many of you will have never heard of Duncan Armstrong, or the unlikely story behind his Olympic Gold medal. Click play now to get straight to the race that changed Duncan's life.

                                                                            In addiction to listening to the race, plus Duncan in his own words - throughout each chapter we will share 1-2 world expert PhD's from different health science disciplines. These Professors all have peer reviewed and published medical research. Their evidence (from across the globe) have studied millions and millions of people.

                                                                            The effect of weaving our exclusive PhD interviews throughout the audiobook is so that you can be certain that what we are teaching is evidence based and 100% reliable. There are no wild or unsupported claims.


                                                                            Duncan Armstrong and our author (Shane Stubbs) introduce to 'The Perfect Health Lesson' library with this new offering:

                                                                            11,332 Days.


                                                                            1 hr 6 min
                                                                          • The Impact of The Perfect Health Lesson: How My Medical Tests Improved in Astonishing Ways (LESSON # 3)

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                                                                            In today's episode:

                                                                            Does The Perfect Health Lesson work in the 'real world'. As the creator and teacher of this single framework, I wanted to test it on myself first!

                                                                            Over the past 6 months I have worked with my own personal medical provider (Dr Q) to find out what medical tests I should be getting, and have they improved using The Perfect Health Lesson consistently on a weekly basis.

                                                                            I am so excited to share the results in this episode, so you can learn how to achieve the same results for yourself.



                                                                            30 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.