The 120 Podcast
The 120 Podcast Live Long. Live Strong. What does it take to live to 120 — and feel great doing it? That's exactly what we're here to explore. The 120 Podcast is your go-to show for evidence-based fitness and nutrition strategies designed to help you build a body that lasts a lifetime. Hosted by Steve and Tina, each episode breaks down the science of longevity — from training smarter and eating better to the daily habits that separate people who thrive in their later years from those who simply survive. Whether you're just starting your health journey or you're a seasoned fitness enthusiast looking to optimize, The 120 Podcast delivers practical, no-fluff conversations with expert guests and actionable takeaways you can start using today. Because living longer isn't enough — you have to live stronger. Subscribe and start building your best, longest life.
Episodes
Episode Title: Move Better, Live Longer: A Physical Therapist’s Blueprint for a Longer, More Capable Life
Episode Description: How well you move today is a preview of how you’ll live at 80. In this episode, Steve and Tina sit down with Dr. Brady Sandercock, a Doctor of Physical Therapy and strength and conditioning coach, to talk about why mobility, strength, and balance are some of the biggest...
The supplement aisle is one of the most confusing places in health and fitness — and it’s also one of the most exploited. In this episode, Steve and Tina sit down with Joe Swartz, founder of Real Formulas, for a no-nonsense conversation about what’s actually in your supplements, what the research actually supports, and how to stop wasting money on products that don’t deliver.
Joe built Real For...
After 85 years of research and thousands of participants, the Harvard Study of Adult Development arrived at a finding that surprised even its own researchers: the quality of your relationships matters more for a long, healthy life than your cholesterol, your fitness level, or your genes.
ABOUT THIS EPISODEIn Episode 7, Steve and Tina make the case that connection is not soft — it is survival. We walk through the physiology ...
Chronic stress doesn't just feel bad — it's biologically aging you. In Episode 6, Steve and Tina go into the science of what unresolved stress actually does at the cellular level, including its measurable effect on telomere length — the molecular clock of aging. They make the case that recovery isn't a reward for hard work, it's a biological requirement for longevity.
What You'll Learn
- Chronic stress accelerates t...
In Episode 5, Steve and Tina make the full case for sleep as a longevity superpower. We cover what your brain is actually doing while you sleep (including its overnight waste-clearance system), what chronic sleep deprivation does to your immune function, cardiovascular system, hormones, and cognitive health — and then we walk through the evidence-backed practices that actually improve sleep quality.
KEY TA...NUTRITION PRINCIPLES FOR A LONG, VITAL LIFE
You eat roughly three times a day. That's over a thousand opportunities every year to either invest in your longevity or slowly undermine it. The good news: you don't need a perfect diet. You need the right framework.
ABOUT THIS EPISODEIn Episode 4, Steve and Tina cut through the dietary noise — no diet wars, no extremes — and build a clear, evidence-based nutritional frame...
THE SILENT THREAT: METABOLIC HEALTH & WHY IT CHANGES EVERYTHING
Only 6–7% of American adults are fully metabolically healthy — and most people have no idea where they stand. In Episode 3, Steve and Tina break down the five markers of metabolic health, explain what insulin resistance actually is and how it silently builds for years before standard labs catch it, and unpack the real science behind chronic inflammatio...
Your body is the vehicle for everything else in your life — your relationships, your purpose, your ability to show up fully. In Episode 2, Steve and Tina make the case that strength training isn't just about aesthetics. Muscle is a longevity organ, cardiovascular fitness is one of the strongest predictors of how long you'll live, and the way you move every day matters more than most people realize.
WHAT YOU'LL LEARN- Mus...
Your body is the vehicle for everything else in your life — your relationships, your purpose, your ability to show up fully. In Episode 2, Steve and Tina make the case that strength training isn't just about aesthetics. Muscle is a longevity organ, cardiovascular fitness is one of the strongest predictors of how long you'll live, and the way you move every day matters more than most people realize.
WHAT YOU'LL LEARN- Mus...
Your body is the vehicle for everything else in your life — your relationships, your purpose, your ability to show up fully. In Episode 2, Steve and Tina make the case that strength training isn't just about aesthetics. Muscle is a longevity organ, cardiovascular fitness is one of the strongest predictors of how long you'll live, and the way you move every day matters more than most people realize.
WHAT YOU'LL LEARN- Mus...
What does it really mean to live long?
Most people think longevity is just a high number. Steve and Tina reframe everything — introducing the concept of healthspan vs. lifespan, the six pillars of longevity, and what the world's longest-lived people have in common.
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