Episodes

  • Longevity Lesson. What every should a Longevity Builder Focus on?

    Longevity Lesson. What every should a Longevity Builder Focus on?
    Sep 14 2025

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

    Episode Notes

    Episode Description


    Are you a "Longevity Builder"? In a world of conflicting advice, it's easy to get lost chasing minor health benefits while ignoring the major risks. This episode cuts through the noise to reveal what truly matters for your healthspan. We’ll expose the silent epidemics of our time and introduce you to the Longevity Builder Framework—a simple, science-based approach to building a defense system against chronic disease.

    What you'll learn in this episode:

    • The Longevity Crisis: Why most of us are developing chronic diseases by age 40 despite being more "health-aware" than ever before.

    • The 400% Advantage: Discover the single metric that gives you a 400% greater survival advantage and reduces your risk of premature death by up to 61%—a finding supported by decades of clinical evidence.

    • The Longevity Builder Framework: We'll dive into the core components of this new framework, including your Oxygen Efficiency Score, Activity Quotient Points, and the revolutionary Longevity Builder Health Lab.

    • Why You're Majoring in the Minors: We'll use the concept of Hazard Ratios to show you why focusing on diet and other minor factors is a mistake when a far greater risk factor is at play.

    • A New Approach to Health: Go beyond just knowing the science. Learn how to use a revolutionary new technology—the Longevity Builder Health Lab—to track your progress in real-time, get personalized reports, and build a powerful defense against the "Big Four" chronic diseases: Excess Weight, Catastrophic Cardiovascular Events, High Blood Sugar, and Metabolic Syndrome.

    If you're ready to stop being a passive passenger and take control of your health destiny, this episode is your blueprint. Don't just read the book—learn how to become a craftsperson of your own well-being.

    Join thousands of others on the journey to optimal health at longevitybuilders.com.
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    1 hr and 8 mins
  • Longevity Builder Series: The Altitude Accelerator: The Hidden Science of How Hypoxic Training Rebuilds Your Body from the Inside Out

    Longevity Builder Series: The Altitude Accelerator: The Hidden Science of How Hypoxic Training Rebuilds Your Body from the Inside Out
    Aug 10 2025

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

    Key Concepts

    • The Workshop Analogy: Knowledge requires tools. The Longevity Builder Health Lab is introduced as a digital "workshop" for health, inspired by his son's physical woodworking workshop.

    • VO2 Max & Hazard Ratio: A low VO2 Max (your body’s oxygen efficiency score) has a Hazard Ratio of 5.0—a 400% increased risk of premature death, making it the most powerful predictor of longevity.

    • Hypoxic Training: This involves exercising in a low-oxygen environment that mimics high altitude, forcing your body to adapt and improve its oxygen efficiency.



    Shane uses analogies to simplify the benefits:

    • Cardiovascular Overhaul: Your heart's main pumping chamber gets bigger, increasing its capacity (stroke volume). This lowers your resting heart rate. (Analogy: A standard car engine is swapped for a powerful V8.) Blood flow improves, stimulating Nitric Oxide production, which widens arteries and lowers blood pressure. (Analogy: A city planner widening roads.) HDL cholesterol increases, acting like a cleanup crew that removes plaque. (Analogy: An elite hazmat crew cleaning a toxic spill.)

    • Metabolic Upgrade: Exercise creates an insulin-independent pathway for cells to absorb glucose, combating insulin resistance. (Analogy: A high-security building with a secret VIP back door for fuel deliveries.)

    • Cellular Enhancements: Hypoxic training builds new, more efficient mitochondria (cellular power plants) and recycles old ones. (Analogy: A city upgrading its power grid.) It also increases red blood cells, enhancing oxygen transport. (Analogy: A logistics company upgrading its fleet of vans to semi-trucks.)

    • Brain Health: The process releases BDNF ("Miracle-Gro for the brain"), which supports neuron growth and connections. It also improves deep, restorative sleep, during which the brain flushes out toxins. (Analogy: A library's A-Team and an elite overnight restoration crew.)



    Shane ends with a powerful personal story about his father, who died at 46 from a preventable heart attack, and emphasizes the importance of a personal "why" for building longevity. He encourages listeners to find an altitude exercise class and visit longevitybuilders.com for a free tracking tool.

    The Science Behind the UpgradeThe Final Message
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    1 hr and 15 mins
  • The Longevity Builder: Your Free Audiobook Preview

    The Longevity Builder: Your Free Audiobook Preview
    Aug 2 2025

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


    Episode Notes

    Have you ever wondered if everything you've been told about health is wrong? For decades, we've been overwhelmed by conflicting advice on diet, supplements, and exercise. But what if there was one single, science-backed truth that could radically extend your life?

    In this special episode, we're giving you a free sneak peek at the first 40 minutes of the new audiobook, Longevity Builder: How to Become a Longevity Builder. Author Shane Stubbs shares the personal story that ignited his 40-year mission—the preventable death of his father at 46—and the journey that led him to a revolutionary discovery.

    This exclusive preview covers:

    • The Day That Defined a Mission: Shane's powerful, personal story and the promise he made to find a simpler, more effective path to health.
    • The Longevity Crisis: Why we are more confused and sicker than ever, and how to spot the "Big Four" silent epidemics that are shortening our lives.
    • The One Tactic That Changes Everything: A preview of the most important health lesson you've never heard of, including the shocking truth about your Hazard Ratio and the single factor that offers a 400% advantage over all others.

    This is your chance to stop being overwhelmed and start building the life you want. Listen to the first 40 minutes of the audiobook now and start your journey to becoming a Longevity Builder.
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    56 mins
  • Learning to become a Longevity Builder: Your First Step. Unlocking the One Tactic That Changes Everything

    Learning to become a Longevity Builder: Your First Step. Unlocking the One Tactic That Changes Everything
    Jul 28 2025

    Visit longevitybuilders.com to discover the new map and the "how" that follows the "why."

    In this powerful episode, host Shane Stubbs challenges everything you thought you knew about living a long, healthy life. He shares a deeply personal story that ignited his four-decade obsession with health and longevity, leading to a profound, science-backed discovery.

    • The Personal Catalyst: Shane's journey began with the sudden, preventable death of his 46-year-old father from a heart attack, sparking a lifelong quest to understand true health.
    • The Crisis We Can't See: We're sicker than ever despite an abundance of information. Shane highlights the "Big Four" silent epidemics that prematurely end lives:
    • The Secret Map: Hazard Ratio: Shane introduces the Hazard Ratio (HR) as a statistical tool to quantify the impact of factors on mortality risk.
    • Debunking Common Health Myths with Data:
    • The 400% Advantage: Oxygen Efficiency Score (VO2 Max): The single biggest monster on the longevity map.
    • The One Single Tactic: Upgrading Your Power Plant: Consistently improve your Oxygen Efficiency Score (VO2 Max).
    • Your First Step: Becoming a Longevity Builder: It's not just about workouts; it's a decision to shift your identity.
    • Learn the blueprint to becoming a Longevity Builder.
    • Visit longevitybuilders.com to discover the new map and the "how" that follows the "why."
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    34 mins
  • The Biggest Public Health Problem VS The Biggest Public Health Crisis

    The Biggest Public Health Problem VS The Biggest Public Health Crisis
    Jun 9 2025

    Request Access to the FREE Health Impact Software

    • Click this link. ⁠⁠⁠⁠⁠FREE Health Impact APP⁠⁠⁠⁠⁠

    • No strings attached—we will send an email, and you’ll receive an exclusive download link.

    Take Action:

    🔗 Visit ⁠⁠⁠⁠perfecthealthlesson.com⁠ ⁠⁠⁠to access our Premium Podcast Service—unlock exclusive lessons, personalized longevity strategies, and ground breaking health insights.

    🔗 Premium Podcast Access. Click below

    ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.patreon.com/perfecthealth⁠⁠⁠

    🔥 The Biggest Problem vs. The Real Crisis 🔥We always talk about obesity, heart disease, cancer, diabetes — but those are not the biggest problem.🧠 The REAL problem?Most people don’t want to be physically healthy. Motivation is missing. That’s the root.💥 The Crisis?The chronic diseases that show up in your 20s to 70s — preventable, devastating, and accelerating.Until we solve the problem — a lack of desire to be healthy — we’ll never fix the crisis.🚀 Start with your VO₂ Max. It’s the single most powerful intervention for your healthspan and longevity.#LongevityBuilder #VO2Max #HealthCrisis #MotivationMatters #ThePerfectHealthLesson #PublicHealth #AQPoints #OxygenEfficiency #PreventDontTreat #ChronicDisease #FitnessMindset #Healthspan #MotivationGap
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    46 mins
  • The Oxygen Shield — How High VO2 Max Protects You Even After a Prostate Cancer Diagnosis

    The Oxygen Shield — How High VO2 Max Protects You Even After a Prostate Cancer Diagnosis
    May 22 2025

    Request Access to the FREE Health Impact Software

    • Click this link. ⁠⁠⁠⁠⁠FREE Health Impact APP⁠⁠⁠⁠⁠

    • No strings attached—we will send an email, and you’ll receive an exclusive download link.

    Take Action:

    🔗 Visit ⁠⁠⁠⁠perfecthealthlesson.com⁠ ⁠⁠⁠to access our Premium Podcast Service—unlock exclusive lessons, personalized longevity strategies, and ground breaking health insights.

    🔗 Premium Podcast Access. Click below

    ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.patreon.com/perfecthealth⁠⁠⁠


    🧬 Episode Summary:

    What if you already had one of the most powerful cancer-fighting tools in your body—before you were even diagnosed?

    In this episode, we dive deep into the science showing how a high VO₂ Max—your oxygen fitness score—acts like a biological shield even after a prostate cancer diagnosis. We explore eight science-backed mechanisms using simple, powerful analogies to explain how raising your oxygen efficiency slows tumor growth, supercharges your immune system, clears inflammation, and boosts your recovery from treatment.

    This is not a theory. It’s evidence-based, molecular medicine simplified.

    • How high VO₂ Max limits tumor growth by slowing angiogenesis

    • Why fit people have better immune “surveillance” to detect and destroy cancer cells

    • How oxygen efficiency removes inflammation, insulin spikes, and cancer-friendly environments

    • Why elite fitness enhances treatment response and recovery after surgery or radiation

    • How internal “myokine” molecules from exercise launch an anti-cancer strike force

    1. Fewer Roads, Slower Spread – How VO₂ Max limits the blood vessel growth that cancer needs

    2. More Patrol Cars on the Streets – Supercharging your immune system with every workout

    3. Clearing the Smog – How better oxygen use flushes out toxic inflammation

    4. Cutting Off the Supply Lines – Shutting down cancer’s food: insulin and IGF-1

    5. Lighting Up the Battlefield – How fitness improves treatment accuracy, especially radiation

    6. Sending in the Special Forces – Meet the cancer-killing molecules your muscles make

    7. Silencing the Cheering Crowd – Reducing visceral fat and its tumor-boosting hormones

    8. Healing Like a Superhero – Why fit people recover faster and better from cancer therapy

    💡 At the end, we break down “The Perfect Health Lesson”—our complete blueprint for raising your VO₂ Max and dramatically lowering disease risk, backed by Nobel-level research.

    • Men over 40 (especially concerned about prostate cancer)

    • Anyone looking to lower their chronic disease risk

    • Listeners interested in molecular-level fitness science

    • People tired of fad diets and ready for evidence-based action

    Apple Podcasts | Spotify | YouTube | ThePerfectHealthLesson.com

    • Instagram: @PerfectHealthLesson

    • YouTube: @TheNewScienceofPhysicalHealth

    • Newsletter + VO₂ Max Software: Sign up at ThePerfectHealthLesson.com
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    16 mins
  • Your Heart, Rewired: 6 Life-Saving Adaptations When You Raise Your Oxygen Efficiency

    Your Heart, Rewired: 6 Life-Saving Adaptations When You Raise Your Oxygen Efficiency
    Apr 30 2025
    Request Access to the FREE Health Impact SoftwareClick this link. ⁠⁠⁠⁠FREE Health Impact APP⁠⁠⁠⁠No strings attached—we will send an email, and you’ll receive an exclusive download link.Take Action:🔗 Visit ⁠⁠⁠perfecthealthlesson.com⁠ ⁠⁠to access our Premium Podcast Service—unlock exclusive lessons, personalized longevity strategies, and ground breaking health insights. 🔗 Premium Podcast Access. Click below⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.patreon.com/perfecthealth⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🎙️ Episode Title:Your Heart, Rewired: 6 Life-Saving Adaptations When You Raise Your Oxygen Efficiency🧪 Subtitle:What really happens when you raise your VO₂ Max into the top 2.5%? These six molecular and physiological upgrades could be your body’s best shot at long-term health and longevity.In this episode of The New Science of Physical Health, we go deep into the six life-saving adaptations that occur when you raise your VO₂ Max score into the top 2.5% of your age group.This isn't about elite athletic performance — it's about unlocking the most powerful biological protections against heart disease, stroke, dementia, and early death.With the right training intensity and consistency, your body begins a complete internal transformation. From stronger arteries to sharper brain chemistry, we unpack exactly how VO₂ Max becomes your health insurance policy — and what you can do to achieve it.✅ Mitochondrial Biogenesis & Energy EfficiencyLearn how VO₂ Max training increases your cellular “power plants,” giving you more real-time energy, better fat burning, and reduced risk of metabolic diseases.✅ How VO₂ Max Fights AtherosclerosisUnderstand how high oxygen efficiency lowers oxidized LDL, boosts nitric oxide, and activates cholesterol-clearing “garbage trucks” in your arteries.✅ VO₂ Max and Arterial FlexibilityDiscover why arterial stiffness is one of the strongest predictors of cardiovascular death — and how VO₂ Max training is the antidote.✅ Capillarization: Building New Roads for OxygenAngiogenesis and arteriogenesis are two vascular upgrades your body makes when VO₂ Max improves. The result? Faster recovery, better endurance, and lower chronic disease risk.✅ Stroke Volume & Heart ResilienceHear how your heart pumps more blood with each beat as VO₂ Max increases — lowering your resting heart rate and protecting against heart failure.✅ VO₂ Max and Brain Protection from DementiaFind out how a fitter cardiovascular system rewires your blood plasma to circulate powerful molecules like irisin and clusterin — reducing brain inflammation and possibly preventing Alzheimer’s.🔌 The Cellular Power Plant City – Compare low vs. high VO₂ Max bodies to cities with outdated vs. futuristic energy systems.🚛 The Cholesterol Garbage Truck System – Understand reverse cholesterol transport in a vivid, city-style cleanup analogy.🌿 Garden Hoses vs. Soaker Pipes – See why nitric oxide keeps your arteries young and flexible.🛣️ City Traffic Upgrades – Learn how new blood vessel growth makes your internal oxygen delivery network more efficient.🚂 Supercharged Train Engine – Visualize how stroke volume upgrades reduce your heart’s workload.🧪 Smart Blood for Brain Health – Discover how exercise-trained blood acts like a medicinal plasma protecting your brain from decline.Raising your VO₂ Max score isn’t just about getting fit — it creates dozens of internal adaptations that make your body more disease-resistant, energy-efficient, and long-lasting.Most people are focused on diet, supplements, and hacks. But this episode breaks down why VO₂ Max is the single most powerful metric for long-term health, backed by molecular biology and elite exercise science.If you’re aiming to live longer and thrive at every age, this episode is your roadmap.📘 Grab the full framework in my book: The Perfect Health Lesson📲 Use our Health Impact Software to track your AQ Points and convert them into real-time VO₂ Max score feedback
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    44 mins
  • Want to Know Your True Longevity Score? Dr Peter Attia Says This Metric Reigns Supreme. Dive into the science from Dr. Attia's recent YouTube video

    Want to Know Your True Longevity Score? Dr Peter Attia Says This Metric Reigns Supreme. Dive into the science from Dr. Attia's recent YouTube video
    Apr 29 2025
    Request Access to the FREE Health Impact SoftwareClick this link. ⁠⁠⁠⁠FREE Health Impact APP⁠⁠⁠⁠No strings attached—we will send an email, and you’ll receive an exclusive download link.Take Action:🔗 Visit ⁠⁠⁠perfecthealthlesson.com⁠ ⁠⁠to access our Premium Podcast Service—unlock exclusive lessons, personalized longevity strategies, and ground breaking health insights. 🔗 Premium Podcast Access. Click below⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.patreon.com/perfecthealth⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🎙️ Hot Take Episode — The New Science of Physical Health🎧 Episode Title:VO₂ Max Reigns Supreme: Why Dr. Peter Attia and 100+ Experts Say This Is Your True Longevity Score🧠 Subtitle:Forget cholesterol and blood sugar—your VO₂ Max score may be the most powerful number in your life.In this Hot Take episode, host [Your Name] breaks down a viral moment from Dr. Peter Attia’s YouTube channel—where Attia boldly declares that VO₂ Max is the single greatest predictor of lifespan. Backed by research and echoed by over 100 PhD experts interviewed on this podcast, this episode explains why VO₂ Max isn’t just another fitness stat—it’s the most actionable, powerful metric in modern health science.Why VO₂ Max beats cholesterol, ApoB, BMI, and testosterone as a mortality predictorHow Dr. Attia defines VO₂ Max as the “integral of work over time”—and what that means for your healthWhy raising your VO₂ Max isn’t just about fitness, but about cellular efficiency and resilienceBenchmarks to understand where your VO₂ Max stands for your age and sexWhy anyone can reach the top 25% for VO₂ Max with consistent trainingWhat Ulrik Wisløff, Kenneth Cooper, and dozens of experts say about VO₂ Max and longevity📌 The Data Doesn’t LieDr. Attia lays it out clearly: VO₂ Max has a hazard ratio up to 5.0—meaning low cardiorespiratory fitness increases your death risk by up to 500% compared to those with high fitness levels.📌 It’s Not Just GeneticsBoth Attia and decades of exercise physiology research agree: you can train your way to elite VO₂ Max levels, regardless of where you start.📌 You Can’t Game VO₂ MaxUnlike quick-fix biomarkers (vitamin D, cholesterol), VO₂ Max reflects deep physiological adaptation. You can’t fake it. You have to earn it.📌 It’s the Ultimate IntegratorVO₂ Max reflects your heart, lungs, muscles, mitochondria, and even metabolic efficiency—making it a central metric for whole-body health.📌 The Real-Life Case StudyHost [Your Name] shares how his VO₂ Max jumped from 33 to 50 at age 58, proving firsthand how consistent training transforms your internal health—and slashes disease risk.Get your VO₂ Max tested — via fitness wearables or professional testing.Train to improve it — use HIIT, steady-state cardio, or interval circuits.Track your progress weekly — using your VO₂ Max score, not just weight or calories.Understand the benchmark ranges — and set a goal to be in the top 25% for your age and gender.Remember: every session adds up. VO₂ Max is the cumulative result of consistent effort.If you're chasing longevity, don’t just focus on the obvious blood test markers. According to world-leading experts like Dr. Peter Attia, Ulrik Wisløff, and Kenneth Cooper, your VO₂ Max score is the most predictive and protective health stat you can track.VO₂ Max isn’t just fitness—it’s a real-time measurement of how long and how well you’re likely to live.📚 Want to learn how to improve VO₂ Max the smart way?Check out my book: The Perfect Health Lessonperfecthealthlesson.com⁠ ⁠⁠⁠🧪 Track your VO₂ Max with our Health Impact Software and your AQ Points Score.perfecthealthlesson.com⁠ ⁠⁠⁠
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    18 mins