Walk Fast, Lift Heavy, Sleep Deep: Healthy Aging with Dr. Greg Tranah

#3: Scott Raymond and Warren Gendel sit down with Dr. Gregory Tranah (PhD, epidemiologist) to cut through the noise on healthy aging—what the science actually supports, what’s hype, and how to translate data into daily habits. We talk why strength becomes non-negotiable with age, the big three biomarkers (walking speed, grip strength, VO₂ max), how to read studies like a scientist, and why community belongs alongside exercise, nutrition, and sleep as a pillar of real longevity.

In this episode, you’ll learn:

Why “healthspan” trumps “lifespan,” and how to measure progress you can feel

The best predictors of healthy aging (walking speed, grip strength, VO₂ max) and how to improve them

Why strength training matters more as you age (mitochondria, neuromuscular function, muscle quality)

Sleep & recovery basics (the 3–2–1 rule, slow-wave vs. REM, cortisol as a tool—not an enemy)

How to spot good science: human vs. mouse studies, correlation vs. causation, and meta-analyses

Tech & wearables: what new data can (and can’t) tell you about your health

Community as a longevity multiplier—and why Evexia feels like a “Blue Zone” in practice

About our guest

Dr. Gregory Tranah is an epidemiologist who studies human aging—from genetics and sleep/circadian rhythms to muscle and metabolic health. Known for making complex research useful, he leads member workshops at Club Evexia that turn cutting-edge evidence into practical training, recovery, and lifestyle strategies.

About The Evexia Exchange

A podcast by Club Evexia—a wellness community in Southern Marin focused on fitness, longevity, and belonging. Founders Scott Raymond & Warren Gendel interview practitioners, members, and thinkers on living well together. Produced by Resonate Studio, LLC.

Hosted on Acast. See acast.com/privacy for more information.