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8 Levers to Master Longevity & Health Span After 40 | Thrive A/F Ep. 1 · Thrive A/F (After Forty)

• Keith: All right. Welcome. Welcome to the first episode of Thrive After Forty. So my name's Keith and I am one of the podcast hosts, my co-host Lou. Why don't you go ahead and introduce yourself, Lou? Lou Fratto: Hey. Okay, I am Lou Fratto. I am a physical therapist and longevity specialist, and I am one of the owners of Delay Care Physical Therapy. We are a concierge physical therapy and active longevity clinic in Delry Beach, Florida. And I have been a physical therapist now for 26 years, almost 27. But you know. ⁓ as I was preparing for this, I've started thinking, I've actually been studying and kind of in some ways part of the health and wellness realm for over 40 years. You know, I started reading and ⁓ researching this stuff back when I was a teenager, and I was actually a personal trainer back before they were called personal trainers. My That's how long ago it was. My local gym hired me to ⁓ basically train their, you know, ⁓ clients in personal training. And so I've been a personal trainer ⁓ or not I was a personal trainer back when I was a teenager. So anyway, I have been in this ⁓ game, I'm you should say, for a very, very long time. Keith: Okay, here's I'm gonna test your memory. Do you remember how much you got paid to be a personal trainer when you were a teenager? Lou Fratto: ⁓ gosh. I think it was definitely under ten dollars an hour. Yeah. I I think Keith: I would hope so. I mean it's all probably only like fifteen now. Lou Fratto: Yeah, yeah. I think it was literally minimum wage. Yeah. Because I was just a teenager and I was working part-time and but I was I actually loved it. I was ⁓ happy to do it. And I did forget to tell you you asked me to to say something about ⁓ jujitsu because that is I think that is an important part of who I am and it does shape me. I ⁓ have been I'm a brown belt at jujitsu and I've been doing it ⁓ off and on for a total of nine years. So the reason I think it does apply is because it's it's a an activity that I really enjoy, but it's ⁓ it's an intense activity. And it's it's kind of like if you took a snapshot of life and you turned up the volume and you put it under a microscope. And what I realize is that a lot of the things that help a person train in jujitsu safely after the age of 40. Keith: Mm-hmm. Lou Fratto: And then stay in jujitsu up through 60s, 70s, 80s, even 90s are the same things that apply to thriving in life as you age as well. And so it's kind of my own little ⁓ lab, if you, if you will. It's I I've tried different things and I see how they work, and then it gives me feedback and then I can kind of modify it for how it works in life, you know, different supplements or different sleep schedules or different ⁓ approach. Keith: Yeah. Yeah. Well, I'm sure like those are things we're gonna definitely get into as we go through this. Like what are the things we're doing inside and outside of gym and other physical practices and how do they align? But real quick and back up for a second. So I'm gonna introduce myself as well ⁓ before we get into the meat of it. So I'm Keith Kalige. ⁓ I've been doing CrossFit for about Lou Fratto: Ego like we've talked about, that kind of stuff. So ⁓ it Yeah. Keith: 20 years, around 20 years. About 13 years ago, I went in with some partners. ⁓ two of them were the trainers at my old gym, and we opened a gym in Atlanta called CrossFit Terminus. And that business is still going and I'm still a partner there and still going strong. So hopefully that will continue. Yeah. And then Lou Fratto: That's that's awesome. What what was your do you remember? Sorry, Keith to interrupt you, do you remember what your inspiration was to start in CrossFit in the first place? Keith: Yeah. ⁓ yeah. I have a very acute event that happened where I was in a situation where ⁓ I was throwing my back out about once a year. ⁓ you know, just trying to do normal things like yard work. And my kids were young and I had an incident where my back went out really bad while we were on a car trip. And when I got back, I made a decision, you know, that once I got over that incident took about three months that I was going to do something because I would go to the doctor and he would say, there's nothing really structurally wrong with you. It's just you're weak, basically. And so ⁓ that's what got me into it. And then there's a whole another backstory about how I started with my neighbor as kind of my accountability buddy. ⁓ but maybe that's something we can explore in a in a in a upcoming episode as we kind of go through this. But those origin stories are pretty fundamental, I think important to what we're gonna be talking about. Yep. Yeah, absolutely. All right, let's ⁓ let's do a little background. Lou Fratto: Yeah, I think it's cool too that it was ⁓ it's basically a kind of like the thing where we'll probably be leaning on heavily and that's being proactive and doing something about it and not just hoping for the best and sitting back, you know. So Keith: ⁓ to get up to speed on exactly why we're here and who we are and how we know each other. So ⁓ my recollection is we literally met on the first day of college, ⁓ moving into the dorm. ⁓ we ran into each other literally bringing furniture and things up into our rooms. And that was a summer semester. ⁓ so we were next door neighbors over that entire summer. And you and your roommate my and me and my roommate and Lou Fratto: Yeah. Keith: ⁓ we kind of started to realize we had ⁓ similar interests and ⁓ had a group of friends that kind of congregated between our two rooms. ⁓ that fall we joined the same fraternity where we played some sports together and basically went through pledging together, became friends, and went through some other crazy stuff together. yeah, keep that for another day. Lou Fratto: I I have the same memory and thank you for being kind to to me and not describing what I was wearing the first day you met me in my hairstyle and what I was carrying in my arm. Keith: Well, we'll see how this goes. I mean, in future, future episodes, maybe I'll dig up some ⁓ some of those some of that evidence from the past. Yeah. yeah. But since college, ⁓ since college, we have not lived in the same city. ⁓ but we've seen each other and stayed friends. ⁓ I guess from a distance. I mean, we've seen each other at weddings, and you know, when we went through that phase where a lot of Lou Fratto: ⁓ god, old pictures. That's funny. Keith: Or we were getting married and a lot of our friends were getting married. There were kind of events that would bring us together. But you know, there was a quite a stretch there where, you know, the most communication I think we were doing was occasional phone calls, text chains, social media, right? And I don't remember how long ago it was now that I think that the first time maybe we got back together was a group, was it at the ⁓ the fraternity reunion that we had recently or Lou Fratto: Yeah. As a group, I guess our core, well, we we've seen each other for football games before that, but Keith: Was there a football game before that? ⁓ that's right. We also went to the beach that one time. Lou Fratto: Yeah. I think not it w it wasn't anything regularly planned until the reunion. Then we started, you know, realizing, hey, you know, this I guess we we started putting a little more effort into staying in touch. I you know, we really could have could have put a lot more effort into it looking back on it. But here's an interesting here's an interesting fact that I remember ⁓ that I'm not sure you knew this, but back in 1992, you sent me my very first email. Keith: No, I don't remember that. Lou Fratto: Do you remember that? So we were talking on the phone and I remember telling you that I had just gotten a computer that had a modem. It had like the 2400 baud modem, you know, the slowest possible. And you were like, yeah, I've got one too. And and I said, Hey, do you do you have this thing called email? And you go, Yeah. And I go, hey, send me, send me one. Let's see what happens. And you sent it. And it literally took, it seemed like it took overnight, but it came in and it just said something like, Hey. Keith: ⁓ my God. ⁓ It would have been faster to actually mail you a letter. Lou Fratto: And that was it. Yeah. It was my very first email, it was your yours. Yeah. Keith: Wow, that is quite a piece of trivia. I don't I I could not for life remember who sent me my first one, but that's funny. That's really different. Lou Fratto: Yeah, you were already a little bit ahead of the game. You had already done it a few times, so you helped me out. You brought me into the the new technology. Keith: Yeah, yeah. An old pro. And you came to Atlanta a couple of times, didn't you? Or at least once? Okay. Lou Fratto: Yeah, definitely once. Yeah. There was some kind of music festival that we all went to. Keith: Yep, I remember that. I think it was Music Midtown. So Lou Fratto: And I think Sublime played and that's back when Sublime it ⁓ was really big, really big, like in the nineties. Yeah. Keith: What? Yeah, well that gets that's a really good segue into kind of why we why we're here and why we're calling this Thrive After 40. But ⁓ I think just you know a little bit more kind of the origin story. So last year when you and I and some other friends got together for a football game, we were started having conversations just about life and you know where we were. And since I had been involved with CrossFit for a long time and you had your physical therapy practice, some of those conversations started to, I think, highlight ways that we were thinking about our own fitness, but then also like how we were feeling about looking ahead and how a large, you know, part of of of what we were trying to do was to ensure that we could do whatever we could to keep ourselves healthy and hopefully fit and really get the most out of, you know, whatever how many or many decades we have left. And That I think w kind of sparked some ideas, but then really what led to I think us getting together and trying to do this little project is you sent me and you sent out a link to the book that you wrote. and at the time, I don't know if you were in the middle of writing that book when we saw each other, but you didn't really mention it, kind of took me by surprise. so I ordered a copy of it, read it. A lot of our friends have read it, and then that led to a conversation of saying, Well, you know, I kept texting you and saying this aligns a lot with what I've learned or the way that I think or I really like the way that you've expressed certain ideas in it and that focus on trying to help your patients and, you know, us ⁓ help ourselves be prepared for thriving as we continue to get older, led to the idea to just have some discussions about it and put it down and create a podcast or some videos. So Lou Fratto: Yeah. Yeah, I totally would agree with that. And it's ⁓ it's kind of amazing that, but not it's amazing, but then at the other side of the coin, it's it's not surprising that we've just continued on parallel journeys, you know, because what's why not? I mean, we we we thought a lot a lot alike back then and we still think alike now. So Keith: That's my recollection of kind of how we got here. Right. Yeah. Yeah, absolutely. So this is going to be at least a start, call it a limited series podcast focusing primarily on your book, which is called Thrive. And we'll put a link to that in the description and ⁓ other ways that people can get it. ⁓ and really ⁓ we're gonna break down the topics that you cover in the book one by one. I think you call them levers for you know things that you can do. To try and thrive as you get older. And the book's not necessarily only for people that are 40 and over, but it sounds like that's really who you had in mind as you were writing the book and maybe where you think ⁓ your main focus is from a from a from a practice standpoint for your physical therapy practice at this point. Is that right? Lou Fratto: Yeah, I mean I've ⁓ my my entire physical therapy career, you know, a quarter of a century or whatever has been down in South Florida. And so if you know anything about the demographics of South Florida, you know, you cannot have a business without having a large portion of your clients or or customers or patients ⁓ being, you know, 65 and over. So I I have a a lot of experience in, you know, working with with people who are middle-aged and older. Keith: Sure. Right. Cool. Well, that makes a lot of sense. I mean, here I won't say that like with the with a at CrossFit terminus, it's actually the opposite, which is interesting. So like I'm probably one of, if not the oldest person in the gym. Definitely I'm the oldest person that's in the classes that I go to because I go early in the morning. So I get a little bit of a reverse of that. While we do have older clients and we do have a fair amount that are I'd say not, you know, they're in their forties, maybe not so many in their fifties. Lou Fratto: Yeah, yeah. Keith: I'm not sure we have anybody in their 60s, but you know, our our demographic is excuse a bit a little bit younger. So it'll be interesting as we go along, maybe to talk about the differences and the similarities in how those kind of populations think ⁓ about fitness and and health in general and how we kind of service them, both within your practice and then and then within what I see at terminus. So Lou Fratto: Yeah, I mean some of this is just ⁓ the fact that I'm not a spring chicken, you know. I'm, you know, in my late 50s, so I'm closer to 60 than I am 50. And so it's where it's my world right now. It's where I live, you know, and I've always been ⁓ a student of human behavior or human Keith: Right. Lou Fratto: What happens to the body and how and I'm and I'm always introspective, like, wow, why did that make me sore and this didn't, or why is my body reacting this way or not? And so ⁓ it was just a natural evolution to kind of move into longevity, which there's more of a backstory to that too. But ⁓ it was a natural thing for me now that I'm in my late 50s as well. Yeah. Keith: Yeah, cool. Well, before we dive into kind of the meet, and this is going to be an introduction podcast, at least the this first episode, so we can talk a little bit about the background specifically about the book, but ⁓ we wanted to do a little disclaimer ⁓ to say that you know we're not professional athletes, we're not MDs, I'm not a coach. I'm not a certified coach at CrossFit, ⁓ but we're just a couple of guys who've been involved, you know, with the health and fitness in some form or fashion for quite a long time. ⁓ we've got a lot of collective experience, you with patients and your practice and the jujitsu training that you've done and other things, and myself and the CrossFit community. And ⁓ these discussions are really just meant for educational entertainment purposes, right? This is not medical advice. So we wanted to get that clear. Lou Fratto: Perfect. Perfect. Keith: I think the other yeah, the other piece that ⁓ I just wanted to say briefly is this is not sponsored content. So if we talk about a book or a product or a service or something, it's because we have personal experience with that product. We're not being paid paid promotion, at least not yet. ⁓ you know, unless somebody wants to reach out and sponsor us. So cool. Yeah. ⁓ Lou Fratto: Yeah. No, sounds good. Right. Nike, we're here. Keith: Probably more like medic alert. ⁓ anyway. All right, so let's get into it. ⁓ we're gonna talk a little bit about the book, ⁓ the why behind the book. So what I'd like to know is, you know, what is what was the actual experience of deciding to write this book after like 26 years of being in practice? Why now? ⁓ Lou Fratto: Yeah. Okay. I I gotta tell you. All right. So the real catalyst for look, I've always wanted to write a book, you know, about this stuff, about health and wellness or or something along those realms. ⁓ because I've all I've just thought, you know, I ⁓ for a long time I've I know a lot about this stuff and how can I reach more people? Okay, write a book. And that way I can help more people than just the people that come in and see me at the clinic. But the real catalyst was when my daughter left for college. So I've always thought of myself as a pretty well-rounded person. You know, I was ⁓ yes, I was hugely devoted to her and being the best father I could be, but I also felt like I had other interests, you know, and I didn't derive my identity solely from being her father. Okay, so when she left, ⁓ yes, it was sad at first. And since we only have one child, it was like ripping the band-aid off, you know, all of a sudden, you know, you she's gone. And ⁓ the empty nest syndrome hit me harder than I thought it would. I was like, wow, you know, this is really weird because you do spend their entire childhood and teenage years as you know, everything revolves around them, you know, a large to a large extent. And then all of a sudden they're gone. Keith: Yeah. Yeah. Right. Lou Fratto: And it was like, whoa, you know, this is. And so I got introspective about it and I started thinking. And I went, you know what? Well, okay, so this is going to give me time to do things that maybe I haven't had time to do before, such as write a book. And I also said thought to myself, literally, why can't why does why does society say my last 30 years have to be my worst? Why can't they be my best? And so then I said, okay, well. Keith: Yeah. Lou Fratto: You know what, I need to learn even more about aging and longevity and continuing to thrive as you age. And so I dove heavily into research and research researching all about longevity and read all the, you know, the research, combed through all the research, read the longevity books at the time, you know, five years, th three years ago, four years ago, that were, you know, like tomes. and sifted through sit, you know, but they had a lot of unnecessary scientific jargon in them and and and and so I sifted through all those and anyway that's another whole story. But but that was it. You know, that was the catalyst that pushed me to finally do it was having a little more time and then saying, well why not? Like you know now's the time. Now no time like the present. Keith: Mm-hmm. Yeah. No, I think that's a really common kind of realization. I think what's uncommon is, or maybe not uncommon, but difficult, is turning that into action. You know, I think a lot of people probably have that same. realization like why can't my next 30 years be great? ⁓ but it's that research bit and then putting that into practice with habits, which is another one of your levers that we'll probably talk about later. But that's really interesting. I think, you know, one of the things is I was thinking about it, and I've been thinking about this as well, because I'm doing some projects that I've put off for a long time is I think at some point, Lou Fratto: Yeah, yeah. Keith: This is one of the things that has been happening to me is you've done a thing for so long and you when you step back and think about it, that experience you realize you know a heck of a lot more than you can sort of express. And so sitting down and writing a book or writing a website or starting a sub stack, I think you just kind of realize I had a lot of information that's been in my head for a long time. And It's a good way to get it out and express it. And I feel I don't know if this was your experience, but I feel like once I sit down and I start writing or working on something, it's just kind of pours out, you know, like, ⁓ I really do know a lot about this subject just because I've been doing it for 15 years or even five years. So yeah, it's interesting. Right, exactly. And then the then then I think part of the challenge is just trying to. Lou Fratto: Yeah. Yeah, definitely kind of pulls it pulls it all to the surface. Yeah. Keith: you know, organize it, figure it out. And I'm sure you went through through that with the editing process and whatnot. So right. Yeah. Yeah, for sure. All right. So ⁓ still in the introduction, I guess part, early in the book, you introduced this concept of health span compared to lifespan. And I know that's not an original concept. I mean Lou Fratto: Yeah, that's the that's the hard part. Yeah, is is assimilating into like a something that makes sense and is an easy read. ⁓ yeah. Keith: You know, that's something that there's plenty of research on. But can you talk about how this kind of inspired you to develop the levers, which become the chapters in the book that you base everything on? What was that like? Lou Fratto: Yeah, ⁓ I guess it was a good way to sort of frame it, you know, it's kind of like the topic, the the the quote, you know, you want to add not only years to your life, but life to your years. And so it was a more academic way of saying that. And I I think that one of the good things that has come out of this new emphasis on longevity is is the the term health span. Keith: Yeah. Lou Fratto: Maybe it was around before, but they're certainly now talking about it a lot more. And ⁓ so the idea literally is that you the years that you live in relatively good health, you want to try to make that equal to the years that you live. And so you want to try to, in a perfect world, compress all of your illness to the very end so that you're living fully, literally right up to the finish line. And then you just fall off a cliff and you're gone, you know. But ⁓ but that's a heck of I mean that sounds Keith: ⁓ Right. Yeah. Right. Lou Fratto: That sounds harsh, but it's a heck of a lot better than the slow, you know, decay into, you know, fraging, which which I talk about in the book, which is where, you know, it's it's my own term that I made up. At least I I think I made it up. I haven't seen it anywhere else. And it's made it's it's means that, you know, you decline slowly, become frail, weak, and dependent. And ⁓ Keith: Yeah. Yeah. Lou Fratto: We don't I don't think anybody wants that. Nobody wants to live to be a hundred and twenty if they're gonna live their last 15 years, you know, bedridden or in a w wheelchair or alone in a nursing home. So so that's the whole point. The whole point is is living healthy right up to the end, as healthy as you can anyway. Keith: Yeah. Well, and I can speak as someone who's read the book to say that that concept pretty much is the foundation for all of the chapters, you know, how to how to try and approach what you do across multiple different ⁓ vectors, I guess, all with that goal towards not falling into that fraging kind of decline. So I'm sure it's something that's gonna come up every, you know, in every discussion that we have. So Lou Fratto: Right. So if if health span is cons is another word for longevity, meaning to age well, ⁓ you know, nothing is guaranteed, but we want to at least know and then be able to do. As many of the things as we can to give us the best chance of continuing to thrive and flourish as we age. And so that's what I tried to do was find those things, both from experience and experience on real world people. I've had plenty of people who've come in to see me in their 60s. And a lot of times, although I work on people who come and see me that are perfectly healthy, they just have a goal they want to achieve and they want to be safe in doing it and they want to you know, be able to do it and excel at it. ⁓ a lot of people come to see me because they're in pain or they've had a surgery or an injury or a some kind of condition. And they come maybe in their 60s and we take care of their problem and then in the meantime show them ways to, you know, continue to stay in their favorite activities as injury free and as healthy as possible. And they apply those things. Keith: Yep. Yeah. No, that's great. Yeah. Well, and you know, it's funny, there's a I I have an idea of a future episode or future discussion where I want to dig into the the elements of actually running a business and what it's like to run. Lou Fratto: And then they end up living in their seventies healthier than they did in their sixties. So it's doable. Keith: you know, your PT clinic versus what I've seen from the CrossFit side, because I think there's some interesting conversations in there about the nature of your patients and ⁓ clients that we have in in CrossFit as well. So we'll have to come back to that at a at a at another point. But why do you think longevity is such a hot topic right now? And is it just that it's always been a discussion point and I'm just kind of noticing it now because Lou Fratto: Sounds good. Keith: of the fact that I'm getting older? Or is this do you feel like this is a relatively new kind of focus area or phenomenon that we're seeing because there is a lot of content out there right now looking at lifespan, health span and the topic of longevity. What's your point of view on that? Lou Fratto: Yeah. Well, it's ⁓ so first of all, I think you make a good point. And that is that definitely you and I being our late 50s now, it's it's definitely on our radar more probably than ever before because we're, you know, we're only getting older. So that is something we should be transparent about, yes. Keith: Right. Lou Fratto: But I think and I'm you know because people but by looking at us looking at us, people think we're really young, right? ⁓ but I I've said this before, and I think I have this in the book, that I think it's the baby boomers. You know, the baby boomers are a huge segment of our population, and they are a powerful, proactive take action. Keith: I don't think anyone's I don't think we're hiding anything. Yeah. ⁓ yeah. Lou Fratto: generation. And if you think about it, they've made huge changes in our country with every decade in the 60s, the 70s, 80s, whatever. As they've moved through, they've made huge changes. And they're not, in my opinion, in my experience, they're not willing to go to to suffer the same fate as their parents and their grandparents when it comes to aging. And so they want to know, hey, what can I do about this? How can I Keith: Yeah. Lou Fratto: You know, how can I master this if you will? How can I age better? And they're pushing, they're pushing the needle. ⁓ but also from an economic standpoint, the you know, if we our our medical system is based on fixing you as best possible after you're broken, putting a band-aid on you after you're injured. And and I think we had talked about this before that, you know, it's done a great job of doubling our lifespan in the last hundred years, the last century. Keith: Right. Lou Fratto: But it does a horrible job with preventing freaging, you know, and preventing getting the chronic illnesses that are plaguing us as we get into, you know, our older years. And if we don't fix that, we're, you know, it's we're gonna be in trouble because we're not gonna be able to pay for it. We're not gonna be able to pay for everybody. And how are you gonna pay for everybody who ends up in nursing homes that are now costing over $90,000 a year? So it's economically being driven as well. And I but I don't think it's coming. Keith: Right. Lou Fratto: as much from the government realizing it and trying to fix it as it is just individual people saying, ⁓ my God, I gotta fix my health so I don't end up broke, you know. Keith: Yeah, I mean, for sure. My parents are fortunately still alive. And, you know, we have conversations about this. ⁓ you know, every time I see them, pretty much. Not specifically about fraging, but a lot of their lives right now is about trying to remain active and independent as long as they can. They know at some point they're gonna have to give some of that up. But they're really, really trying, but it's hard. Like you said, you have to be the one that takes control of your destiny at some point because the safety net, you know, is not really great right now. And, you know, there's so many other areas that we'll get into as we go through these upcoming episodes where we can talk about the factors, the external factors that are actually Lou Fratto: Yes. Right, right. Keith: negative forces that have to be counteracted by proactive action, you know, by proactive ⁓ things that you have to do. Because it's not just the US, but I mean specifically I think in the US, we've got a lot of things against us when it comes to trying to be healthy, you know, at any stage in life. So we'll kind of get into that ⁓ probably a little bit more in some of the some of the future episodes. So your ⁓ one of the things I know ⁓ Lou Fratto: Yeah. Keith: that you highlighted and some material that you gave me was almost like a warning that said, beware of quick fixes, the tech pro kind of things that are out there. And I just maybe spend a few minutes on the approach that you have taken in this book, which to me is ⁓ very similar to some things that we hear from ⁓ our financial advisor, which is it's simple. But not easy. And I think a lot of the things that are catching a lot of the attention are maybe maybe things that are ⁓ trying to make it look easy to push the button that provides with this kind of longevity. But can you talk a little bit about, I guess, the way that you feel like you approached it in the book versus some of those other ⁓ kind of quick fix approaches that are out there? Lou Fratto: Yeah. Yeah, so you said it when you said quick fixes. I mean, let's face it, we all would love to have a quick fix for everything, right? I mean, it's it's you know, that would be great. But it turns out that Keith: Yeah. Lou Fratto: through my real world experience and working with real people, the quick fixes don't work, you know? And ⁓ and then through all the research, the same is true. And believe me, look, I hope that, you know, these ⁓ treatments and techniques and procedures, ⁓ I hope that some of them pan out or even most of them pan out and end up being incredible. But right now, there's weak evidence that that they do anything and they can be very expensive. And there's weak long-term data on whether they're even safe. ⁓ and so, you know, and and you know, I found all that out through researching and and looking into stuff. And so I feel like it's my part of my duty is to tell people, look, hey, ⁓ hopefully that stuff or more stuff will come in the future that'll pan out. But right now, there is no quick fix. And ⁓ just like in life, the basics work. You know, they're not sexy, but they are the best we've got right now. And they've been shown over years and years of research that they do, you know, tend to help you live longer and better. And those are the levers that I talk about. And again, they're they're ⁓ base, they're you know, the basics and they're it's it really has to do with consistency. So they're not huge levers that you've got to do dramatic things, they're small levers that you do on a consistent basis, and if you do it. And when I say consistent, I mean 80% of the time. Look, nobody can be perfect, and nor nor do I think you should be, you know, and that's another discussion because you can optimize yourself right out of a good life. So I'm talking about most of the time, try to pull most of the levers, make the healthy decision if you can, because consistency adds up over the years. Big, big. Keith: Right. Yeah. Yeah. And that's that's your opening to give me your tagline, your moderation tagline. Lou Fratto: Yeah, right. So moder everything in moderation. Including moderation. Including moderation. I'm not sure if I have good comedic timing yet, but Keith: Including there you go. You gotta finish it out, yeah. I'm going to give you those openings. I'll call them out for you at first, but eventually you're going to have to you're going to have to catch. There you go. There you go. ⁓ I'm not going to put you on the spot and ask you to list every lever in the book unless you know them by heart. Lou Fratto: Everything in moderation, including moderation. Okay. Yeah. I could let me try. All right. So okay, all right. Well, as long as I get eight, then we know, we know I'm right. ⁓ that that I've at least named all of them. I'll try to do them in order. So, and by the way, they're not in any particular order of importance except for the first except for the first one. But you you could actually make a really good argument for any one of them as being the most important. I mean, you really could. ⁓ and different. Keith: All right. I don't have them in front of me, so you ⁓ Yep. Yep. Lou Fratto: Experts lean on heavier on one versus the other. I just happen to feel like mindset is the most important. And again, that's a whole nother topic. But so mindset, then exercise and movement, nutrition, sleep, having a purpose, tech and optimization, ⁓ relationships, loving relationships and emotional well-being, and then habits. So there you go. Keith: Okay. That's awesome. Nice work. I just lost your video on my ⁓ on my phone for some reason, but I'm assuming that it's still recording. So no, I can yeah, I can see you. ⁓ there you go. ⁓ yeah, well you did it. Lou Fratto: ⁓ okay. Yeah, let's ⁓ there we go. Okay. Hopefully it didn't cut out my my recollection of the levers. Keith: No, that was good. ⁓ Lou Fratto: ⁓ and they're also w real quick, they're also synergistic. So so this the whole is greater than the sum of the parts. So doing one helps another, which helps another, and vice versa. So Keith: Yeah, no, that makes sense. I mean, I think you're right in terms of the importance is ⁓ having mindset. We're and so mindset is the first one that we're gonna dig into, but that's gonna be next episode. ⁓ and we'll go deep on that. Maybe we'll do like one and one and two at the same time, or maybe we'll just focus on one. So we'll get deep into that mindset and why it's most important to this part of the story. But I think that when you were talking about the fact that Lou Fratto: Yeah. Keith: They're not in any particular order. ⁓ and some people will focus on, you know, certain aspects more than others. ⁓ that makes a lot of sense because you think about other things in your life. Like every time you talk to somebody who's an expert in one particular area, they'll tell you the most important thing you need to do is X, right? So if you go to the dentist, the most important thing is you get a brush and you got a floss twice a day. And then you take your car in. And they tell you, ⁓ you got to get your oil chained every 5,000 miles. And your HVAC guy will come and say, ⁓ you've got to, you know, do an HVAC service every six months or everything's going to blow up. There's only so much you can do, you know, with all of the things that you should be doing in your life in general. But I think the same thing applies when it comes to thinking about health and fitness. ⁓ you made a really good point about not striving for per t perfection because that's a I think that's a sure way to fail. But Finding the levers that you're gonna focus on and the ones that you can maintain consistently seems to be a really good approach. That served you well. It sounds like it's served, it has served ⁓ your your patients and your clients really well. So I know a lot of one of the things that I really liked about the book is the fact that you grounded it in real in real stories from people, ⁓ that you obviously did in-depth interviews with and you share those stories throughout and it kind of grounds it. less in the realm of ⁓ the theory, ⁓ but brings it you know to life in the in the stories that that you tell in the book. So that was really one of the things that I really enjoyed. Lou Fratto: Yeah, thank you. I I hope that makes it a more ⁓ relatable and easier read is to actually listen to real stories and you know how to how real people have been successful or or had troubles with or you know, yeah, so ⁓ that's kind of makes it a unique ⁓ book as well that's sprinkled with a lot of stories from actual patients and and what I call health heroes who are people who exemplify aging ⁓ and and still Keith: Yeah. Yeah. Yeah. No, I was inspirational after reading the stories. I'm like, man, I hope I'm that I'm hoping that ⁓ capable. Lou Fratto: loving life and doing the things that they love and they're they're stretch anywhere from the their 50s all the way up to nineties, you know. So Yeah. Yeah, yeah. Right. Yeah. It's yeah. I was honored that they gave that they gave me the time to do it. Keith: You know, and I can do some of the things that that those folks have done. So that's really cool. All right. Yeah, I mean it seemed like they were very giving and forthcoming in you know, the kinds of things that they shared with you. So that was really, really cool. Well, you put them in your book. So they're memorialized forever. Lou Fratto: Yeah, yeah. I owe him a lot of gratitude. There you go. Exactly. On the bestseller list forever. Keith: ⁓ exactly. So. Was there anything else you want to cover before we wrap up? I think we've been going almost forty minutes on this, so Lou Fratto: No, I think that's I think that's I can't think of anything else unless ⁓ you can. Keith: No, I think it's been a good conversation. You know, our first attempt to ⁓ put one of these together. And I'm hopefully that ⁓ they'll continue to ⁓ get better over time. But I'm looking forward to the next one where we're gonna dive into that first lever mindset. Like I said, we'll put a or I'll put a link to Lou's book in ⁓ whatever kind of descriptions and other places where we post this. And ⁓ I think that's it. Lou Fratto: Awesome. All right. Sounds good. Thanks, Keith. All right. Take care. Keith: We'll see you next time. All right, man. Thanks, Lou. Bye.