If you want to stay sharp, energetic and high-performing well into your later decades, you need to deliberately invest in your healthspan, not just your lifespan. Sport and exercise physician Dr Peter Larkins is a former Olympic middle-distance runner and one of the pioneers of sports medicine in Australia. Across his career, Peter has worked with elite athletes, AFL clubs, national teams and major media networks. 

Peter breaks down the five pillars of healthy longevity, the real-world benefits of movement and strength training, how to eat well on the road, the role of sleep and mindset, and what the most successful leaders who age well all have in common. 

Takeaways 

• Healthy longevity comes from deliberately investing in your healthspan, not just your lifespan. 
• Movement is medicine, and even small amounts of consistent activity dramatically improve long-term health. 
• Strength training delivers powerful metabolic benefits far beyond simply building bigger, stronger muscles. 
• Sleep is critical recovery, directly influencing energy, cognition, mood and daily performance capacity. 
• Nutrition works best when your plate is colourful, simple and mostly plant-focused each day. 
• High-performing leaders who age well share drive, mindset discipline and consistent personal health habits. 
• Incidental activity – stairs, walking, standing – adds meaningful benefits for time-poor entrepreneurs and executives. 
• A balanced approach, not extreme protocols, creates sustainable wellbeing and long-term high performance. 

Follow Dr Peter Larkins
https://www.drpeterlarkins.com/ 
https://www.linkedin.com/in/drpeterlarkins/ 

Books on this episode
The Healthy Hundred by Dr Peter Larkins https://www.linkedin.com/in/drpeterlarkins/
Good to Great by Jim Collins https://amzn.to/3XaAr2m
Ikigai: The Japanese secret to a long and happy life by Hector Garcia and Francesc Miralles https://amzn.to/4riJADO 

Watch the episode on YouTube: https://www.youtube.com/@TheEvolutionPartners 

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Books – Learn more about our books https://evolutionpartners.com.au/books/ 

Made to Thrive: The practical, prescriptive guide on how to be a great CEO
Onboarded: How to bring new hires to the points where they are more effective faster. A business case for leaders on why you should commit to an effective onboarded process. 
Onboarded for Managers: Helping managers bring new hires to the point where they are more effective faster.
Bigger isn’t Better, Better is Better: Avoiding the pressure of endless growth to build a better business (and better life) 

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