Thrive A/F (After Forty)

Brandon Fields is 53, still skates vert ramps, and rides dirt bikes. He’s also the founder of Old Bones Therapy, a recovery-gear brand he started as a side hustle at 43 to fix his own back pain.

This week, Keith and Lou talk with Brandon about turning his own pain points into products, why medical gear doesn’t have to make you feel old, and what it took to leave his software engineering career at 50 and go all in.

We cover:

• How an ice pack wrapped in a kitchen towel became Old Bones Therapy
• Lou’s knee injury, and the brace that got him back on the jiu-jitsu mats
• Why compression helps: support, swelling, and giving your brain more confidence
• Skulls, flames, and leopard print: making recovery gear people actually want to wear
• Recovery gear vs. protective gear, and why Brandon stays in his lane
• Iterating like a software engineer: why the straps had to go
• Skating with Steve Caballero, and why getting older makes you less shy
• Going all in at 50, with a little help from a fractional CFO
• Order notes, custom stickers, and a mini ramp in the warehouse

Plus “you know you’re old when…,” and Brandon flips the script to ask us how to fit strength training into a busy week.

Chapters

0:00 You know you're old when…
0:27 Welcome Brandon Fields of Old Bones Therapy
3:05 Finding Thrive A/F on Substack
4:21 Lou's knee injury and the brace that brought him back
9:50 How Old Bones started: an ice pack and a bad back
12:18 Building a brand for skaters and everyone else
15:07 Using HSA and FSA funds
16:00 Why compression works
18:39 Kinesio tape: "my hands still on you"
19:58 Gear that doesn't make you feel old
22:01 Recovery vs. protective gear
26:25 Iterating like a software engineer
27:53 Collabs on the way
29:14 Skating with Steve Caballero
30:33 Flowing product to athletes
32:04 Going all in at 50
36:23 Order notes and custom stickers
39:47 Lou's black belt, and Brandon tries jiu-jitsu
43:17 What's next for Old Bones
45:05 You know you're old when (the full answer)
45:56 Brandon flips the script: fitting in strength training
50:57 Wrap-up and sign-off

Connect with Brandon and Old Bones Therapy:

• Website: oldbonestherapy.com
• Instagram: @oldbonestherapy

Keep growing, keep challenging yourself, and keep Thriving A/F!

Nutrition is confusing. Between longevity influencers, MAHA moms, bodybuilding bros and a feed full of supplements that have nothing to do with you, how are you supposed to know what to eat?

This week, Keith and Lou sit down with Certified Nutrition Specialist Emma Harvie. Emma has a master’s in Human Nutrition and Functional Medicine and is a former gymnast, black belt martial artist, professional figure competitor and CrossFit Terminus member. She cuts through the noise with simple, practical advice for real people, not just elite athletes.

We cover:

• Why “you don’t realize how bad you feel until you feel better”
• Why food doesn’t have morals
• Choosing small changes instead of overhauling your whole diet
• What protein, carbs, fat and fiber actually do for you
• Fueling for recovery: what to eat after you train
• The importance of getting more protein as we age
• Why “women are not small men” when it comes to nutrition research
• The difference between a dietitian and a nutritionist, and whose advice to trust

Plus a rapid-fire round covering the foods to eat every week, the ongoing pickleball vs. tennis debate, and an emphatic endorsement of Emma’s favorite podcast with the word “Thrive” in the title!

Connect with Emma:

• Website: emmaharvienutrition.com
• Instagram: @emmaharvienutrition

Keep growing, keep challenging yourself, and keep Thriving A/F!

A shark at 85 feet, an ice-water dumpster dash, and blood on the pickleball court. This week, Lou brings on one of his closest friends, Doug Sarmousakis: father, husband, businessman, lifelong surfer, expert boater and fisherman, and a man who has never said no to an adventure. Doug and Lou became friends when their kids were in the same school, and they've been chasing challenges together ever since. In this episode, Doug shares how he stays active well past 40, and why he says "we're here, let's do it."

In this episode:

• How a near-death scare led to a zero-to-half-marathon training plan in 13 weeks, run on a badly sprained ankle
• Training for life's adventures: how Doug preps for surf trips, and why he's swapped heavy lifting for yoga, stretching, and strength work
• The "all in" mindset, and finding something good in every adventure, even the ones that go sideways
• The full shark story: diving alone, a moray eel, a reef shark between the legs, and a $500 spear
• Why blood looks green underwater
• Cold plunging before it was cool: Tough Mudder's 34-degree ice dumpster (with video)
• Running through electric shocks with a metal shoulder implant
• Rapid-fire: dessert first, sunrise vs. sunset, map or no map, and why pickleball is considered a contact sport

Follow along for more from Thrive A/F, and if you're in Atlanta, come see what Terminus is all about: https://crossfitterminus.com

Resources:

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/
• Delray Care Physical Therapy: https://delraycarept.com/
• Keith's Consulting Business: https://www.pescadorconsulting.com/

Chapter Timestamps

00:38 Welcome and guest introduction

05:25 How Doug and Lou became adventure partners

10:35 Doug’s athletic background and getting back in shape

14:30 Outdoor life, family, and training with purpose

18:16 The “all in” mindset

20:42 The full shark-diving story

35:57 Tough Mudder memories and the Arctic plunge

42:43 Rapid-fire: adventure, rules, and pickleball

49:06 Surfing, future adventures, and closing

Season 2 kickoff! Our first-ever guest: Emily Bridgers-Benson, co-owner and managing partner of CrossFit Terminus in Atlanta. A former University of Georgia gymnast, six-time CrossFit Games competitor, and the 6th Fittest Woman in the World (2014), Emily has spent 15+ years coaching and competing — and she joins us for a wide-ranging conversation on what it actually takes to stay strong, capable, and healthy well past 40.

In this episode:

• How CrossFit evolved from a "hardcore misfits" niche into a more inclusive, accessible fitness community
• Why you don't need advanced skills like handstand pushups to build real strength and mobility
• The truth about CrossFit's injury reputation — and what actually causes most injuries
• Why strength training may be one of the most important things you can do as you age (and the real risks of sarcopenia)
• Recovery then vs. now: what elite-level recovery looked like during Emily's competitive years, and how her approach — and her mental health — has changed since
• Nutrition, macros, and why there's no one-size-fits-all diet (including Lou's own keto vs. vegan blood-work experiment)
• GLP-1 medications and muscle loss — what to know if you're on one
• Raising active, healthy kids without food restriction
• Rapid-fire: guilty pleasures, pickleball vs. tennis, and a Georgia-Florida prediction

Follow along for more from Thrive A/F, and if you're in Atlanta, come see what Terminus is all about: https://crossfitterminus.com 

Resources:

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 
• Delay Care Physical Therapy: https://delraycarept.com/ 
• Keith’s Consulting Business: https://www.pescadorconsulting.com/ 

Chapter Timestamps

01:29 Emily’s journey from gymnastics to CrossFit ownership and competition

03:41 What it means to step away from competition

05:27 How CrossFit and CrossFit Terminus have evolved

09:57 Making CrossFit more inclusive

11:09 Managing injury risk and scaling movements

13:18 Recovery after a back fracture and elite competition

16:11 Training for life instead of competition

23:03 Macro balance, diet extremes, and flexible nutrition

31:23 Why strength training becomes more important with age

32:46 Why CrossFit can be a strong entry point for beginners

38:33 GLP-1s, muscle loss, and strength training

54:36 Emily’s current projects and Power Monkey Camp

Season 1 finale! In this episode we bring it home by pulling the ultimate anchor lever: Habits. We break down the science of behavior change, sharing why 43% of your daily actions are completely habitual and how even your default mindset, outlook, and level of gratitude are actually learned habits you can consciously reprogram. 

Celebrate the end of a phenomenal first season with us, and learn how habits can completely redefine your healthspan!

📸 Follow Us on Instagram: https://www.instagram.com/thriveafpodcast/ 

📝 Subscribe and leave us a comment on Thrive A/F Substack at https://www.thrive-af.com/

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 
• Delay Care Physical Therapy: https://delraycarept.com/ 
• Keith’s Consulting Business: https://www.pescadorconsulting.com/

Mentioned in this episode:

• Wendy Wood — a study of college students finding that roughly 43% of daily actions were habitual. 
• Hal Elrod — the three phases of forming a habit: unbearable, uncomfortable, unstoppable. https://miraclemorning.com/ 
• Charles Duhigg — the habit loop: cue, action, and reward.
• James Clear — Atomic Habits and the idea of “habit stacking.”
• Dr. Hal Hershfield’s fMRI research on how brain activity views the future self like a stranger, impacting willpower and delayed gratification. 
• Cal Newport — his podcast and books on reducing digital distraction, including making phone use less automatic.

Chapters:

00:00 Introduction and episode overview

02:00 Reflecting on the season and establishing routines

07:31 Why habits are crucial for health and longevity

09:59 The law of inertia and habit persistence

11:23 The importance of consistency and overcoming the hump

14:26 Willpower as a finite and infinite resource

16:34 Visualizing future self to boost motivation

22:25 Strategies to remove friction and make starting easier

34:32 Keystone habits and their impact

36:08 Reducing and replacing bad habits

42:01 The significance of consistency and small incremental changes

In this episode, Keith and Lou explore the vital role of relationships and emotional well-being in longevity and health. They discuss how social connections, stress management, and mental resilience contribute to a longer, healthier life.

📸 Follow Us on Instagram: https://www.instagram.com/thriveafpodcast/ 

📝 Subscribe and leave us a comment on Thrive A/F Substack at https://www.thrive-af.com/

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 
• Delay Care Physical Therapy: https://delraycarept.com/ 
• CrossFit Terminus: https://crossfitterminus.com 
• Keith’s Consulting Business: https://www.pescadorconsulting.com/ 

Mentioned in this episode:

• Bowling Alone, The Collapse and Revival of American Community by Robert D. Putnam: http://bowlingalone.com 
• Kelly McGonigal / Harvard study on stress mindset TED talk: https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend
• Antifragile: Things That Gain from Disorder by Nassim Nicholas Taleb: https://a.co/d/07jCG5kb

Chapters:

03:48 - Why people need a community for both hard times and good times

05:04 - Social connection in older adult communities and avoiding isolation

08:39 - The loneliness study and why isolation is so damaging

09:36 - Relationships take work, especially as you get older

10:43 - Why proactive effort matters for maintaining friendships and support

12:01 - Stress management and relationships are tightly linked

12:45 - Coping with loss, counseling, bereavement groups, and saying yes to support

14:13 - Kelly McGonigal’s Harvard research on threat mindset versus challenge mindset

16:10 - Breathing techniques that help in the moment: 4-7-8 and box breathing

17:27 - Why meditation helps most when practiced consistently

22:22 - Modern tools for sleep, breathing apps, and phone-based meditation

23:45 - Antifragile: fragile, resilient, and stronger after setbacks

25:08 - Stoicism, obstacles, and moving toward challenges

26:09 - The buffalo-in-the-storm metaphor and facing difficulty directly

27:35 - Gratitude as a daily way to support emotional well-being

27:41 - Bowling Alone and the decline of community-based social life

32:05 - Introversion, extroversion, and why social energy can still be draining

37:23 - Guest contributor Trisha’s cancer story and its connection to resilience

OK fellow nerds, this is the one you have been waiting for! In this episode, we explore the evolving role of technology in health and longevity, including wearables, AI, and the importance of traditional medical testing. 

Join us for an in-depth discussion about how to interpret data, maintain perspective, and leverage technology for better health decisions. We explore the nuances of health tracking technology, the influence of business models on data accuracy, and practical approaches to integrating wearable data into daily health routines.

Also tune-in for THRIVE NATION shout-outs and birthday wishes, a shameless plug from Keith for his consulting business, and a gut-wrenching tale of Lou’s long struggle with seasickness! 

📸 Follow Us on Instagram: https://www.instagram.com/thriveafpodcast/ 

📝 Subscribe and LEAVE US A COMMENT on Thrive A/F Substack at https://www.thrive-af.com/

RESOURCES:

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 
• Delay Care Physical Therapy: https://delraycarept.com/ 
• CrossFit Terminus: https://crossfitterminus.com 
• Keith’s Consulting Business: https://www.pescadorconsulting.com/

Chapters:

00:00 Introduction and episode overview

07:36 Social media and digital marketing updates

12:24 Disclaimers and scope of discussion

15:13 AI prompts and personal health data

16:20 The importance of traditional medical tests

17:49 The value of regular health checkups

20:05 Physical therapy and baseline assessments

21:33 Wearables and real-time health monitoring

23:13 Blood glucose monitors and personal insights

24:50 The FedEx logo and visual insights

25:04 Insights from Apple Watch sleep tracking

26:18 Using data to make lifestyle adjustments

27:04 Interpreting algorithmic trend data

28:07 The personal impact of wearable data

29:25 Understanding data inference and measurement limits

29:49 Subscription models and engagement in health tech

WHY are we here? WHAT’S it all about? WHERE are my glasses (you left them on the nightstand). In this episode the Boys get philosophical and explore these profound questions and the impact of PURPOSE on longevity and well-being. Join us as we discuss scientific research, personal routines, and the importance of finding meaningful purpose at any life stage.

Also tune-in for THRIVE NATION shout-outs and birthday wishes, and a harrowing tale of survival on the high seas!

👉 Subscribe and LEAVE US A COMMENT on Thrive A/F Substack at https://www.thrive-af.com/

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 
• Jill Fratto’s Ideal Retirement Book: https://a.co/d/06un0MHP 
• Delay Care Physical Therapy: https://delraycarept.com/ 
• CrossFit Terminus: https://crossfitterminus.com 
• 🎾Follow Total Tennis on Instagram: Total Tennis Lessons (@totaltennis_lessons) • Instagram photos and videos 

Specialists and authors mentioned in this episode:

• Brian Johnson CEO of Heroic public benefit Corporation (https://www.heroic.us) & (@HeroicBrian)
• The Obstacle is the Way by Ryan Holiday: https://store.dailystoic.com/products/the-obstacle-is-the-way-expanded-10th-anniversary-edition

Key  topics

🔸The science linking purpose to longevity

🔸Personal routines for mental clarity and purpose

🔸The concept of ikigai and its role in health

🔸The impact of purpose on motivation and health behaviors

🔸Research studies on purpose and lifespan

🔸The role of purpose in retirement and aging

🔸The exponential effect of small acts of kindness

🔸The importance of purpose in mental health and well-being

Chapters

• 2:42 — A Clarification on Sleep and Busy Seasons
• 6:12 — Purpose as a Foundation for Healthy Habits
• 9:53 — Building a Daily Protocol Around Purpose
• 13:31 — Purpose vs. Goals
• 16:08 — What Research Says About Purpose and Longevity
• 18:33 — Finding Purpose in Retirement
• 22:44 — Meaning, Service, and Helping Others
• 28:05 — Thrive Nation Recognition and Community Shout-outs
• 40:52 — Next Episode: Technology, Health, and Longevity

A very special episode where we celebrate Lou's Birthday and tackle the age-old question “Why the !@#$ can’t I get a good night’s SLEEP?” Join us as we explore the critical role of sleep in longevity and overall health, discuss practical strategies for improving sleep quality, the science behind sleep stages, and how active management of sleep can transform your life.

Also tune-in for shout-outs and other birthday wishes to the THRIVE NATION, and discover that Lou might be a Cold-War Soviet Sleeper Agent!

Subscribe to the Thrive A/F Substack at https://www.thrive-af.com/

Key Topics:

• The importance of sleep for longevity and health
• Sleep as an active biological process
• The impact of sleep deprivation on the body
• Sleep stages and their functions (REM and deep sleep)
• Strategies for improving sleep quality (sleep hygiene)
• The mind shift from passive to active sleep management
• The role of HRV and recovery in sleep quality
• The influence of circadian rhythms on sleep timing

Chapters:

• 01:40 — Today’s topic: sleep as a longevity lever
• 02:10 — Lou’s birthday weekend and Rear Window
• 03:20 — Keith’s birthday “gift” to Lou: listener impact story
• 09:00 — Why sleep matters for health and longevity
• 10:45 — Sleep as an active biological process
• 12:25 — REM sleep, memory, learning, and skill development
• 15:20 — Sleep hygiene: digital sunset, consistency, cool/dark room
• 17:45 — Prioritizing sleep and changing your mindset
• 23:30 — Circadian rhythm and finding your own sleep pattern
• 24:30 — REM vs. deep sleep: mental performance and physical repair
• 26:15 — HRV: what heart rate variability actually means
• 35:20 — New segment: Thrive Nation shout-outs
• 37:30 — Brandon Fields and Old Bones Therapy
• 43:10 — Closing thought: sleep is the start of your next day

Resources:

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 
• Delay Care Physical Therapy - https://delraycarept.com/ 
• CrossFit Terminus - https://crossfitterminus.com 

Specialists and authors mentioned in this episode:

• Old Bones Therapy: https://oldbonestherapy.com/
• Brian Cain: The Brian Cain Mental Performance Mastery Podcast: 03/22/26 with Kirk Parsley MD (@BrianCainPeak)  & (@Kirkparsley)
• Dr. Matthew Walker - author of Why We Sleep - https://www.sleepdiplomat.com/
• Brian Johnson CEO of Heroic public benefit Corporation (https://www.heroic.us) & (@HeroicBrian)
  
  

In this episode, Keith and Lou discuss the complexities of nutrition, including food choices, industry influences, and practical tips for healthier eating. They explore how science, business, and personal habits intersect to shape our diets and health.

Also - the THRIVE A/F Substack is LIVE! Check it out and subscribe at https://www.thrive-af.com/

Key Topics:

• The challenge of conflicting nutrition science
• Impact of the food industry and subsidies
• Practical strategies for healthier eating
• The Western diet and chronic disease
• The importance of habits and social eating

Resources:

• GRAB THE BLUEPRINT! Get Lou's book, Thrive: A Physical Therapist's Guide to Longevity, available now: https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/ 
• Delay Care Physical Therapy - https://delraycarept.com/ 
• CrossFit Terminus - https://crossfitterminus.com 

Specialists and authors mentioned in this episode:

• Brian Johnson - https://legacy.heroic.us/ 
• Mark Hyman - https://drhyman.com/ 
• Michael Pollan - https://michaelpollan.com/ 
• Drew Ramsey - https://drewramseymd.com/