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The Longevity Builder Health Lab Software — Why It Had To Exist

Subtitle: From Barry Irvin’s Diagnosis to Duncan Armstrong’s Heart Attack—The Story Behind the World’s First Unified Longevity Operating System.

In this flagship bonus episode, Shane Stubbs pulls back the curtain on the "why" behind the Longevity Builder Health Lab. This isn't just about another health app; it’s about a radical shift from fragmented health data to a unified, life-saving system.

Shane shares two deeply personal encounters with Australian icons—Bega Cheese Chairman Barry Irvin and Olympic Gold Medalist Duncan Armstrong—that revealed a terrifying truth: even the most successful and "fit" among us are often flying blind when it comes to clinical risk. Shane breaks down his own biomarker transformation, his journey to a 52 ml/kg/min VO₂ Max, and why he spent years building the blueprint that these men didn't have before their catastrophic health events.

• The "Four Days" That Changed Everything: The chilling conversation with Barry Irvin following his Stage 4 cancer diagnosis and the realization that high-level success does not equal high-level health literacy.

• The Myth of the "Fit" Athlete: Why Olympic champion Duncan Armstrong suffered a heart attack at 52 despite his elite background, and his honest admission about understanding clinical risk.

• The "Thousand Islands" Problem: Why having 15 different apps for sleep, steps, and biomarkers is failing us. Shane explains how fragmentation hides the true picture of your health.

• Shane’s Personal Lab Results: A transparent look at Shane’s transformation:

  • Weight: 124 kg ➡️ Transformed.

  • VO₂ Max: 33 ml/kg/min ➡️ 52 ml/kg/min (targeting 60 by age 60).

  • Triglycerides: 1.0 ➡️ 0.7.

  • LDL: 3.4 ➡️ 1.7 (and improving).

• The Four Pillars of the Health Lab:

  • Oxygen Efficiency App: Driving mitochondrial biogenesis and endothelial repair.

  • Activity Quotient (AQ): Moving beyond steps to measure real molecular adaptation.

  • Marginal Decade Blueprint: Mapping your training today to the physical independence you want at age 90.

  • Biomarker Lab: Turning static PDF blood results into an interactive, educational roadmap.

"Health is not a mystery. Longevity isn’t a guess. But the world treats it like one because we’ve handed people fragments instead of the full picture." — Shane Stubbs

"Barry Irvin didn’t get a warning. He got four days that changed everything. Most people never see it coming. But you can." — Shane Stubbs

Don't wait for your "four days." The Longevity Builder Health Lab was created to give you the clarity and the system that Barry and Duncan were missing.

• JOIN THE WAITLIST: The Health Lab and the new Longevity Builder Hardcover Book launch on Shane’s 60th birthday—April 20, 2026.

• SECURE YOUR SPOT: Be the first to access the world's first unified longevity system.

• VISIT: LongevityBuilders.com

Your marginal decade is coming. Let’s build it—together.

Episode SummaryKey Moments & Deep DivesNotable QuotesTake Action: Build Your Blueprint

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Episode Summary

For decades, the standard medical advice for cancer patients was simple: "Rest. Take it easy. Avoid exertion." Today’s guest has spent her career proving that advice is not just outdated—it is dangerous.

In this episode, Shane Stubbs sits down with Dr. Kathryn Schmitz, the world’s leading authority in Exercise Oncology. Dr. Schmitz is the scientist who literally wrote the book on moving through cancer. She spearheaded the "Exercise is Medicine" initiative and has led over $30 million in research funding to prove that exercise changes the biology of cancer.

We dive deep into why building a resilient body is your best defense, the specific "Move, Lift, Eat, Sleep, Log" framework, and how resistance training impacts survivorship.

PLUS: Stay tuned until the very end for a "Science Spotlight" Bonus Segment. Shane breaks down new research highlighted by Dr. Rhonda Patrick on "Shear Stress"—explaining the physics of how vigorous exercise can mechanically destroy circulating tumor cells and reverse heart aging by 20 years.

• The Paradigm Shift: Why the old advice to "rest" during cancer treatment is being replaced by a prescription for movement.

• The Science: Dr. Schmitz’s $30M+ research journey and her role in writing the ACSM guidelines for cancer survivors.

• The Protocol: The "Move, Lift, Eat, Sleep, Log" framework for building a body that can withstand the "Big Four" (Cancer, Heart Disease, Metabolic Dysfunction, Neurodegeneration).

• Exercise as Medicine: How specific doses of activity can alleviate symptoms, improve chemotherapy tolerance, and boost survival rates.

• BONUS Segment: The physics of Shear Stress. We discuss Dr. Rhonda Patrick’s breakdown of how high-intensity blood flow can kill Circulating Tumor Cells (CTCs) and scrub your arteries.

Dr. Kathryn Schmitz is a Distinguished Professor of Public Health Sciences and a Professor of Physical Medicine and Rehabilitation. A trailblazer in the field of Exercise Oncology, she served as the President of the American College of Sports Medicine (ACSM) and founded the Moving Through Cancer initiative.

With a PhD in Exercise Physiology, an MPH in Epidemiology, and over 300 peer-reviewed scientific papers, Dr. Schmitz is the foremost voice on the intersection of movement and malignancy. She is the author of the book Moving Through Cancer.

• Book: Moving Through Cancer by Dr. Kathryn Schmitz

• Initiative: Moving Through Cancer (ACSM)

• Research Spotlight: Dr. Rhonda Patrick on Shear Stress & Circulating Tumor Cells

Ready to put this science into practice? Don’t just listen—execute.Join the Longevity Builder Health Lab to access the protocols, community, and tools you need to build a body that lasts.

📕 GET THE BOOK: The new Longevity Builder Hardcover Book is finally available. It is the manual for longevity mechanics.

👉 Visit LongevityBuilder.com today.

What You Will Learn In This Episode:About The Guest: Dr. Kathryn SchmitzResources & Links MentionedNext Steps: Build Your Body

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This is the comprehensive set of show notes for your interview with Professor Ulrik Wisløff and Dr. Atefe Tari, combining the introduction, key takeaways, and conclusion into a single, cohesive package.

Episode Title: The Longevity Blueprint: VO2 Max, HIIT, and the Science of Biological Protection

Guests: Professor Ulrik Wisløff and Dr. Atefe Tari

Research Affiliation: Cardiac Exercise Research Group (CERG), NTNU, Norway

Theme: Translating exercise science into a powerful, personalized strategy for longevity and disease prevention.

In this groundbreaking episode, we sit down with two of the most cited and influential researchers in the world of exercise physiology and medicine: Professor Ulrik Wisløff and Dr. Atefe Tari.

Professor Wisløff (ranked among the world's most cited exercise scientists and inventor of the PAI metric) and Dr. Tari (leading researcher on the brain-protective effects of exercise plasma) reveal the overwhelming evidence that one single number—your Maximal Oxygen Intake (VO2 Max)—is the strongest predictor of how long and how well you will live.

We dive into the molecular mechanisms behind this phenomenon, explore why steps and calories are not enough, and uncover the precise intensity needed to trigger cellular and arterial repair, offering a data-backed blueprint for listeners to truly build longevity in their own lives.

• Role: Professor of Exercise Physiology & Head of the Cardiac Exercise Research Group (CERG) at the Norwegian University of Science and Technology (NTNU).

• Standing: Among the four most cited scientists worldwide in the field of exercise.

• Key Contributions: Pioneer of the high-intensity interval training (HIIT) protocol for heart patients; provided the first causative evidence linking low fitness to increased heart disease risk; Inventor of the Personalized Activity Intelligence (PAI) health metric.

• Role: Postdoctoral Researcher at NTNU/CERG and collaborator with the Queensland Brain Institute.

• Key Contributions: Head of the ExPlas study, investigating the effect of exercise-trained blood plasma on cognitive function; her research focuses on how fitness protects against neurodegenerative diseases like Alzheimer's.

• The Single Best Predictor: A high VO2 Max (Maximal Oxygen Intake) is the strongest biological marker for longevity and lifespan, surpassing all other blood markers, weight, or daily step counts.

• A Whole-Body Reflection: VO2 Max is a reflection of the whole body’s capacity: lung function, heart pump efficiency, blood vessel transport, and the ability of mitochondria (the cell's power plants) to use oxygen for work.

• Mitochondrial Mastery: VO2 Max directly measures the combination of all mitochondria in the body, reflecting their function and efficiency. Earning 100 PAI points seems to trigger improvements in mitochondria, blood viscosity, and endothelial tissue.

• HIIT Defined: High-intensity training is defined as working at a threshold of 30 beats per minute below your maximum heart rate—the intensity level where you can speak to someone but you cannot sing.

• The Dose: Higher intensity exercise needs to be done every second day because the cellular and molecular benefits are short-lived, lasting only about two days.

• Personalized Activity Intelligence (PAI): This metric is a compass for longevity. There is a linear association between PAI score and VO2 Max—chasing PAI points ensures you are getting the required intensity and duration for physiological adaptation.

Visit ⁠⁠⁠⁠https://longevitybuilders.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠to discover book and The Longevity Builder Health Lab