Backpod for Spine Health

Let's build that back strength! This routine focuses on your pulling muscles - back, biceps, and rear deltoids. We're not just working out, we're sculpting a stronger, more balanced upper body.

• Develops your back, bicep, and rear deltoid muscles
• Improves your overall upper body pulling strength
• Enhances your posture and creates that coveted V-taper look

Remember, a strong back is the key to overall upper body strength and great posture. Stick with it, and you'll be amazed at the changes you see and feel!

Get started going to the gym the RIGHT way! Everything from how to prepare to supplements and pre/post workout etc. in this video I cover everything I wish I would have known before I went to the gym for the first time.

• The Magnus Method Training Program App
• Daily fitness advice & inspiration on Instagram

• My Beard Oil
• My Training Bands

This routine is designed to address and manage chronic pelvic pain through a combination of relaxation techniques and gentle exercises.

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• Note: This video was created using the YouTube Video Editor.*

A nutrition routine focused on consuming anti-inflammatory foods to support overall health and longevity.

• Reduced chronic inflammation
• Improved gut health
• Enhanced nutrient absorption
• Support for muscle and bone health

Subscribe to the long game to get the best well-being information—no noise.

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

mindbodygreen. One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Visit our website

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We hope you enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Legs stability training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Use Rhonda Patrick's stack of Training, Sauna, Hydration, and Cold to improve your bio-markers for aging and health. Sauna lowers the risk of dementia, heart disease, stroke, depression, and all-cause mortality.

A routine focused on maintaining and improving joint health and overall mobility. Benefits include:

• Reduced joint stiffness and pain
• Improved range of motion
• Enhanced overall mobility and functionality
• Decreased risk of injury

Subscribe to the long game to get the best well-being information—no noise.

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

mindbodygreen. One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Visit us at: https://www.mindbodygreen.com/

• Instagram: @mindbodygreen
• Facebook: @mindbodygreen
• Twitter: @mindbodygreen
• Pinterest: @mindbodygreen

We hope you enjoy this episode! Let us know what we can do to help at: podcast@mindbodygreen.com.

This video is part 2 of a series on red light therapy. It covers:

• Dosing and frequency of red light therapy sessions
• Types of red light therapy devices available

A 2019 study in Lasers in Medical Science found that red light therapy improved pain and function in knee osteoarthritis patients. Benefits include:

• Reduces joint pain
• Improves joint function
• Potentially decreases inflammation

• How long should sessions be?
• How frequently should you use red light therapy?
• How far should you be from the light-emitting source (LES)?

• Panels
• Flexible wraps
• Hand-held devices
• Masks
• Mats
• Helmets

Lance Hitchings

• "The Longevity Guide" Online Course
• Longevity Coaching

• YouTube
• Facebook
• Instagram
• X (Formerly Twitter)
• LinkedIn
• Patreon

• Trudiagnostic (Discount code: LANCE) https://www.trudiagnostic.com
• Renue By Science (Discount code: LANCE10) Product Links
• DoNotAge (Discount code: LANCE)
  • Annual Subscription
  • Products
• Perfect Amino (Discount code: HITCH10) http://affiliates.bodyhealth.com/idev...
• Whoop (Free month) https://join.whoop.com/35071A

• Intro: 00:00
• Doses: 01:28
• Dosing Data: 02:54
• Frequency: 06:04
• Devices: 06:50
• Panels: 08:35
• Flexible Wraps: 11:00
• Masks, Mats, Oral Devices, & Helmets: 12:33

Hey everyone, it's Chris from Smithy Fitness! This routine is designed to get you back in the game after a lower back injury. We're going to use light weights and high reps to promote healing and gradually rebuild your strength. Remember, the key to recovery is consistency and listening to your body. Let's bounce back together!

• Promotes healing through increased blood flow
• Gradually rebuilds strength and mobility in the lower back
• Keeps you active and prevents muscle loss during recovery
• Gets you back to your regular training safely and effectively

Injuries are part of the game when you are lifting weights. We have to push it to make gains, but sometimes we push too hard and end up hurting ourselves. This is especially true for older lifters.

I have learned how to heal myself (for the most part) by simply doing light volume exercises directed at the injured areas. This promotes blood flow and thus healing.

In this routine, I'll demonstrate and show you how to speed up healing and get back to full training as quickly as possible.

Remember: Always consult with a medical professional before starting any new exercise routine, especially when recovering from an injury.

A routine focused on cultivating positive mindsets and attitudes towards aging and health offers several benefits:

• Improved mental well-being
• Enhanced motivation for healthy behaviors
• Increased resilience
• Greater appreciation for life experiences

Subscribe to the long game to get the best well-being information—no noise.

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

mindbodygreen offers a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together. We believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Visit our website: mindbodygreen.com

• Instagram: @mindbodygreen
• Facebook: @mindbodygreen
• Twitter: @mindbodygreen
• Pinterest: @mindbodygreen

We want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

This routine focuses on supporting hormone health for women, particularly those in perimenopause or menopause.

• Improved bone density
• Enhanced cardiovascular health
• Better cognitive function
• Reduced risk of urinary tract infections

Subscribe to the long game to get the best well-being information—no noise.

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

We hope you enjoy this episode! Let us know what we can do to help at: podcast@mindbodygreen.com.

mindbodygreen. One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Check us out here

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• Twitter
• Pinterest