{"href":"https://api.simplecast.com/oembed?url=https%3A%2F%2Fraw-with-marty-gallagher.simplecast.com%2Fepisodes%2Flongevity-and-function-xULJiq34","width":444,"version":"1.0","type":"rich","title":"Longevity and Functional Strength: Training, Cardio, and Recovery at Any Age","thumbnail_width":300,"thumbnail_url":"https://image.simplecastcdn.com/images/cbb97ff5-9eec-4567-92de-2a3158848217/36d5485a-fc91-4f90-b9a8-c60d3f2f7c0c/podcast-108-artwork.jpg","thumbnail_height":300,"provider_url":"https://simplecast.com","provider_name":"Simplecast","html":"<iframe src=\"https://player.simplecast.com/4860fa2c-61be-4a54-a585-5f85aa806178\" height=\"200\" width=\"100%\" title=\"Longevity and Functional Strength: Training, Cardio, and Recovery at Any Age\" frameborder=\"0\" scrolling=\"no\"></iframe>","height":200,"description":"In this RAW episode, Marty Gallagher, J.P. Brice, and Jim Steel lay out a practical blueprint for staying strong, mobile, and injury‑resistant across the decades. We define “function” in measurable terms—gait speed, leg strength, hip and trunk stability, grip, and work capacity—then show how progressive resistance, zone‑2 cardio, balance practice, and sleep/nutrition habits preserve those qualities. The team contrasts low‑impact cardio tools (recumbent bikes, walking treadmills, ellipticals) with free‑weight essentials and explains how to scale volume and intensity for different training ages. Facility operators and home lifters get clear equipment guidance, including rubber gym flooring for safety and noise control. Full episode list and resources:\nhttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep108"}