Your “golden years” won’t be golden if you let time win. The Centenarian Decathlon is your battle plan to outsmart the final decade of life—built on the four pillars of longevity: aerobic efficiency, VO₂ max, strength and resilience, mobility and stability. In this episode, we reveal the benchmarks that predict independence, the minimum weekly training that buys your freedom, and how to wage a strategic war on the physical decay that sidelines most people long before their last breath.

Just because it looks like your sport doesn’t mean it prepares you for it. In this episode, we unpack how choreographed, pattern-based training is sabotaging athlete durability — and why tissue-specific programming is the real unlock for performance that lasts. It’s time to stop rehearsing and start rebuilding.

Flexibility is passive. Mobility is power. Most people treat them the same — and stall out because of it. You’re stretching every day but still move like crap. Here’s why.

In this episode of Project MOVE, we tear apart the myth that more stretching = better mobility. We’ll break down the real difference between flexibility and mobility, the science behind restricted range of motion, and why end-range strength is the key to unlocking movement that actually performs.

If you want mobility that lasts — not just feels good for five minutes — this one’s for you.