Y.E.S. Fitness "Longevity" Podcast

Most people think falls are just part of getting older. They're not. In this episode, Chris Borda explains why falls often begin years before someone hits the ground, how balance, strength, and power work together to keep you safe, and why strength training may be one of the most important things you can do to stay independent as you age. Because the goal isn't simply preventing a fall. It...

Ever notice how a workout before a stressful day seems to make everything feel a little easier? In this episode, Chris explores new research on exercise, stress, and cortisol, revealing why a simple 10-to-30-minute workout may help you stay calmer, think more clearly, and better handle life's challenges. Learn how exercise acts as a form of controlled stress that helps your body become more re...

Many people don’t stop exercising overnight. It happens gradually. A missed workout becomes a missed week. Energy starts to decline. Sleep gets worse. Confidence fades. Before long, you don’t feel like yourself anymore. That’s exactly what happened to Beth. After COVID disrupted her exercise routine, Beth slowly drifted away from regular activity. As her consistency disappeared, so did her energy,...

Most people think strength training is just about building muscle or losing weight. But new research is revealing something far more important. After 40, the right kind of exercise may actually help protect your brain, improve memory, and slow cognitive decline. In this episode of the Functional Longevity Podcast , Chris Borda breaks down the latest research on exercise and brain health, including...

What happens when you realize you can’t do the things you used to… even just a few years ago? In this episode of the Functional Longevity Podcast, I sit down with John Litwin, who shares a powerful and honest story about what changed for him in his late 70s. Not decades earlier… just a few short years. Simple things like getting up and down a ladder, gardening, walking, and playing golf started to...

Is being overweight quietly increasing your risk of dementia? In this episode of the Functional Longevity Podcast, I break down a powerful new study showing that higher body fat is not just linked to cognitive decline, it may actually be causing it. Even more important, we uncover the real driver behind that risk: blood pressure. You will learn how excess body fat impacts your brain through vascul...

Most people focus on lifespan. But what if the real goal is protecting your Peakspan? In this episode of the Functional Longevity Podcast, Chris Borda explains why strength, endurance, energy, and mental sharpness often decline long before disease appears and what you can do to stay at your peak longer after 40. Backed by research and practical strategies, this episode will change how you think ab...

Peptides are everywhere right now, but are they the breakthrough they claim to be or just another wave of hype? In this episode of the Functional Longevity Podcast, Chris Borda cuts through the noise to explain what peptides actually are, how they work in the body, and the critical difference between FDA-approved therapies and the gray market options flooding the industry. He also breaks down what...

Hidden visceral fat is not just a body issue—it is a brain issue. In this episode of the Functional Longevity Podcast, Chris Borda breaks down new research linking visceral fat to brain shrinkage, cognitive decline, and accelerated aging. Learn how reducing belly fat can help protect your memory, sharpen your thinking, and preserve long-term independence. If you are over 40, this is not about aest...

If you’ve been told intermittent fasting doesn’t work… this episode will flip that belief on its head. In this episode of the Functional Longevity Podcast, Chris Borda breaks down the latest research on intermittent fasting, including a major meta analysis and groundbreaking work from Mark Mattson on brain health, metabolism, and performance. While headlines focus on weight loss, the real story go...

Is metformin really a longevity breakthrough… or is it being misunderstood? In this episode of the Functional Longevity Podcast, Chris Borda breaks down the latest research on one of the most talked-about drugs in aging. Long praised for its potential to improve metabolic health, reduce inflammation, and influence pathways like mTOR, metformin has been positioned as a powerful tool for extending l...

If you’ve been exercising your whole life, you’d think finding a new gym would be easy… until you move to a new town. In this episode of the Functional Longevity Podcast, Chris Borda sits down with Lauren, a lifelong exerciser who had to start over after relocating. What she found wasn’t just another gym, it was a truly inclusive fitness community that changed everything. They break down why even...

Is low energy after 40 really just aging—or is something deeper going on? In this episode, Chris Borda breaks down the role of NAD, a critical molecule involved in energy production, recovery, and cellular health. As NAD levels decline with age, it can impact how you feel, perform, and recover. You’ll learn what NAD is, why it matters for longevity, how exercise helps support it, and where compoun...

Is red light therapy actually improving your brain, skin, and recovery—or is it just another overhyped trend? In this episode, Chris Borda breaks down what the research really says about red and near infrared light and how it may impact your energy, aging, and long-term health. If you want to stay strong, sharp, and capable as you get older, this is something you need to understand before you try...

Can exercise make your brain younger? In this episode of the Functional Longevity Podcast, Chris Borda explains new MRI research showing that both strength training and cardio can reduce brain aging and improve neural connectivity. You will learn how exercise improves brain health through better blood flow, reduced inflammation, stronger metabolism, and improved mitochondrial function. Chris also...

In this episode of the Functional Longevity Podcast , Chris Borda breaks down the newly updated Dietary Guidelines for Americans through the lens of long-term health and performance. With 72% of U.S. adults overweight and life expectancy slipping behind other developed nations, Chris explores the simple but powerful message at the center of the guidelines: eat real food. He unpacks the science beh...

Exercise isn’t just about looking better or moving more — it’s one of the most powerful tools we have to protect our health. In this episode of the Functional Longevity Podcast , Chris Borda breaks down how both strength training and challenging cardio do far more than burn calories. They change your blood chemistry, activate your immune system, and help your body build real defenses against cance...

Muscle is the foundation of longevity, resilience, and independence as you age. In this episode of the Functional Longevity Podcast, Chris Borda breaks down why strength training protects your metabolism, immune system, and long-term health—and why losing muscle quietly accelerates aging. If you’re over 40 and want to recover faster, move better, and stay strong for life, this episode will change...

Fat isn’t just stored energy—it’s a hormone-producing organ that can either accelerate aging or support long-term health. In this episode of the Functional Longevity Podcast, Chris Borda explains how adipose tissue functions as part of the endocrine system, how dysfunctional fat drives inflammation and insulin resistance, and why fat quality matters more than fat quantity . You’ll learn the lifest...

High-intensity interval training (HIIT) is often blamed for elevated cortisol, stubborn fat, and hormonal disruption—especially for women over 40. But does the science actually support that claim? In this episode of the Functional Longevity Podcast, Chris Borda breaks down what cortisol really does, how HIIT affects stress hormones, and whether intensity truly interferes with fat loss. You’ll lear...

This is our annual end-of-year summary—designed to help you step into 2026 with clarity, confidence, and a science-backed plan to extend your healthspan , not just your lifespan. Because let’s be honest: living longer doesn’t mean much if you can’t move well, lift confidently, think clearly, and fully engage with your life. In this episode, Chris Borda breaks down the most impactful, easiest-to-im...

Is it time to update the physical activity guidelines? A huge UK study is challenging the classic exercise rules and the results are astonishing. One minute of vigorous activity may be worth four to ten minutes of moderate effort. In this episode we unpack what that means for longevity and how you can use quick daily bursts to improve your health at any age. #FunctionalLongevity #Healthspan #Longe...

Stress isn’t the enemy—poor stress resilience is. In this episode of the Functional Longevity Podcast , we unpack a powerful shift in 2025 research: the goal isn’t to eliminate stress, but to strengthen your stress response. You’ll learn three simple, science-backed strategies that improve resilience, support mitochondrial health, stabilize mood, and protect your healthspan. If you want to feel ca...

In this episode, we’re celebrating seven amazing members who each battled their own challenges—injuries, self-doubt, busy schedules, and life stress- and still dropped two sizes in just eight weeks. Their stories prove that when you commit, adapt, and stay consistent, anything is possible.

There’s one nutrient—simple, accessible, and shockingly overlooked—that can influence how long you live and how well you feel doing it. New research is revealing that vitamin D isn’t just a “vitamin”… it behaves like a powerful hormone tied to cellular aging, inflammation, cancer risk, and even your chances of having another heart attack. If you live in the Northeast (hello from Connecticut 👋), y...