Live Long with Peter Bowes

Functional training is redefining what it means to stay fit for life. Instead of chasing personal records in the gym, this approach focuses on the movements that matter most—squatting, lifting, balancing, and moving with control—to preserve independence and prevent injury. In this Move for Life episode of the Live Long Podcast, Peter Bowes is joined by trainers Nate Wilkins and Shebah Carfagna, co...

The plank may look simple, but it’s one of the most effective full-body exercises for building strength, stability, and balance. In this Move for Life episode, Peter Bowes is joined by trainers Nate Wilkins and Shebah Carfagna, co-founders of The Ageless Workout, to explore how mastering the plank can transform your movement and longevity. They break down the fundamentals of proper form, explain s...

A strong core is far more than a set of visible abs - it’s the foundation for every movement you make. This intricate network of muscles stabilizes your spine, improves posture, and protects against injury. As we age, maintaining core strength and endurance becomes essential for balance, mobility, and overall vitality. In this Move for Life conversation, Peter Bowes talks with Nate Wilkins and She...

Kwame Terra is on a mission to make movement a cultural norm and health an accessible part of everyday life. Through his community-based bEHR Health platform, the New Orleans athlete is reimagining wellness through walking, technology, and social connection.  His mission: to make healthy choices desirable, accessible, and part of daily life, particularly within Black communities that have long fac...

A simple one-leg stand is a surprisingly powerful test of balance, coordination, and how well your body is aging. In this episode of our series, Move for Life , trainers Nate Wilkins and Shebah Carfagna show how this fun, focused move lights up your core, glutes, and posture—while improving breath control and body awareness. They guide you through progressions—from fingertip support to eyes closed...

Age-related decline in our ability to balance increases the risk of falls and loss of independence among older adults. But balance is a trainable skill. In this Move for Life episode fitness trainers Nate Wilkins and Shebah Carfagna discuss practical strategies such as daily single-leg stands, heel-to-toe walking, backward walking and integrating balance drills into routine tasks like brushing tee...

Social bonds may be the most overlooked key to longevity. In this episode, Ken Stern, author of Healthy to 100 , explains how connection, purpose, and community can profoundly extend healthspan.  Drawing on insights from Japan, Singapore, Korea, Spain, and Italy, he reveals how cultures that value older adults achieve healthier, longer lives. He contrasts this approach with the U.S., where technol...

Static stretching is a crucial, often skipped step in post-workout recovery, with benefits that extend beyond cooling down. In this episode of our 20-part series, Move for Life, Peter Bowes is joined by Ageless Workout coaches, Nate Wilkins and Shebah Carfagna, to explore how holding stretches can ease muscle tension, support flexibility, and mitigate injury risk. They suggest whole-body routines,...

Dynamic stretching is an essential warm-up tool, priming muscles and joints for movement by improving mobility, increasing blood flow, and preparing the body for safer, more effective exercise Ageless Workout trainers Nate Wilkins and Shebah Carfagna explain how warming up reduces injury risk - especially for older adults - while enhancing range of motion and exercise quality. In conversation with...

Flexibility and mobility underpin healthy aging and longevity.  In this episode Peter Bowes explores practical steps to enhance our ability to move with ease and remain active for as long as possible. Fitness trainers Nate Wilkins and Shebah Carfagna explain that sport-related strains, from pickleball to tennis, occur when warm-ups and range-of-motion work are neglected. We discover why everyday r...

Extending our healthy years isn’t just about eating well and exercising — it’s also about the systems around us. Social policies, public health programs, and access to care all play a huge role in how long and how well we live. In this episode, we look at what it takes to improve health for everyone, everywhere. We each have personal choices to make, but what about the bigger picture? Dr. Tyler Ev...

Cycling plays multiple roles in our quest to live longer, healthier lives. Both indoor and outdoor riding builds cardiovascular health, strengthens the lower body, and protects joints.  In our latest Move for Life episode, Peter Bowes is joined by Ageless Workout fitness experts Nate Wilkins and Shebah Carfagna to explore the pros and some of the cons of getting on your bike.   They examine the tr...

Let’s go for a walk! In this episode we explore the benefits of a daily activity that most of engage in – if we can - without thinking. It certainly doesn’t require a gym membership or special equipment.   Fitness coaches Nate Wilkins and Shebah Carfagna explore evidence that regular walking supports cardiovascular health, cognitive function, mood, and lifespan—without the joint strain of running....

Push-ups are a simple, equipment-free exercise and a practical tool to promote everyday health. Sometimes dismissed as old-school, they help us with whole-body strength, stability, and even longevity.  In our latest Move for Life conversation with the Ageless Workout’s Shebah Carfagna and Nate Wilkins we dissect form and safety, emphasizing glute and core engagement to protect the lower back, with...

The deadlift, long seen as a raw test of human strength, has evolved from ancient feats of lifting stones and heavy objects into a cultural symbol of resilience, power, and mastery over one’s own body. Slightly less grand, yet no less important, it is best seen as a foundational movement for longevity and everyday function. The deadlift teaches us to hinge at the hips and strengthen the muscles we...

Lunges are a cornerstone of healthy aging - building lower-body strength, improving balance, and supporting joint health.   This episode is the third in our twenty-part series, Move for Life, exploring the intersection of longevity, strength training and movement. Miami-based fitness coaches Shebah Carfagna and Nate Wilkins contrast front, back, and side lunges, explaining how each targets differe...

Squats can be hugely beneficial for healthy aging. In this episode, Ageless Workout coaches Shebah Carfagna and Nate Wilkins focus on how squats mirror everyday movements—like standing from a chair or getting out of a car—supporting independence and strength. We discuss safe technique fundamentals, scalable progressions from sit-to-stand to air squats, time under tension, and advanced options like...

Setting aside fleeting trends and unproven “longevity hacks,” Live Long is returning to the fundamentals. In a new 20-part series, Move for Life , the focus is on movement and strength training — the cornerstone of healthy aging. Hosted by Peter Bowes, with Florida-based trainers Shebah Carfagna and Nate Wilkins of The Ageless Workout , these concise, evidence-driven conversations explore proven m...

A new study is challenging one of the most pervasive messages in health and fitness: the belief that 10,000 daily steps are needed to prolong life and prevent disease.  Led by Professor Melody Ding at the University of Sydney and published in The Lancet, the study is the largest of its kind, analyzing data from more than 30 studies worldwide. Its findings suggest that significant health benefits m...

As consumer wearables track everything from our heartbeats to nightly sleep cycles, a new industry has emerged—one focused on making sense of this avalanche of personal health data. In an era when prevention is prized over cure, questions abound: How accurate is the data captured on our wrists and fingers? Can these metrics truly guide us to longer, healthier lives, or are we just generating noise...

Future nutrition should be personalized, with artificial intelligence as a key driver, according to Melissa Snover, founder of Nourished, a UK-based company that makes 3D-printed gummy vitamin and supplement stacks.  She believes the current approach to supplementation and health products is outdated and poorly tailored to individual needs. Snover, registered dietitian, joined us to discuss the bu...

Advanced biomarker testing and a personalized 100-day intervention to adjust biological age are at the heart of a new longevity venture called Hundred. The AI-driven platform uses data from wearable technology together with users’ medical histories to devise individual health plans.  Billed as a ‘doctor in your pocket,’ the goal is to extend quality of life to a vibrant 100 years, through tailored...

While most people regularly check their blood pressure or glucose, few consider routinely assessing their body's ability to move—and yet, this may be just as crucial to long-term health. Andrew Menter, CEO of Physmodo, joined Peter Bowes to explore the software company’s mission to raise the profile of movement as a vital sign of good health. Andrew shares his personal journey from a career i...

James Schmachtenberger has had quite a life, and we suspect he is only just getting started.  The co-founder of Qualia Life joined us for a wide-ranging conversation about cognitive enhancement, sleep, doomscrolling, zombie cells, joint health and much more. We discuss the interconnections of mind and body, the magic of magnesium, the frontier of senolytics, and how three days in a Mexican clinic...

In this episode we explore the concept of a longevity mindset.   Nick Engerer is on a mission to redefine human longevity not as a distant goal but as a present-day mindset—an approach that requires a shift in thinking. To help us in this quest, Nick has developed a new digital platform, A Longer Life, which includes a free Longevity Mindset course.   In this interview he shares his vision for a f...