<![CDATA[Thrive A/F (After Forty)]]>Thrive A/F (After Forty) is a show dedicated to proactive aging, longevity, and preserving independence after 40. Join Lou Fratto (MS, PT, MTC), Owner of Delray Care Physical Therapy, and Keith Calleja, a Founder of CrossFit Terminus, as they explore practical strategies for aging well. Aging is inevitable; how you age is a choice. We focus on health span and capability so you can stay fully engaged in the life you love. Drawing from Lou’s book 'Thrive' and expert insights, this isn’t about chasing youth or extreme solutions—it’s about thriving after forty.

]]>https://thriveafter40.substack.com/Riverside.fm (https://riverside.com)Fri, 10 Jul 2026 08:35:20 GMTThu, 21 May 2026 18:57:40 GMT60Keith Calleja and Lou Fratto<p>Thrive A/F (After Forty) is a show dedicated to proactive aging, longevity, and preserving independence after 40. Join Lou Fratto (MS, PT, MTC), Owner of Delray Care Physical Therapy, and Keith Calleja, a Founder of CrossFit Terminus, as they explore practical strategies for aging well. Aging is inevitable; how you age is a choice. We focus on health span and capability so you can stay fully engaged in the life you love. Drawing from Lou’s book 'Thrive' and expert insights, this isn’t about chasing youth or extreme solutions—it’s about thriving after forty.</p><p></p><ul><li>Get Lou's Book Thrive: <a rel="noopener noreferrer nofollow" href="https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/" target="_blank">https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/</a></li><li>Delay Care Physical Therapy: <a rel="noopener noreferrer nofollow" href="https://delaycare.com" target="_blank">https://delaycare.com</a></li><li>CrossFit Terminus: <a rel="noopener noreferrer nofollow" href="https://crossfitterminus.com" target="_blank">https://crossfitterminus.com</a></li></ul>episodicKeith Calleja and Lou Frattokeith@pescadorconsulting.comno<![CDATA[Lever Four: Sleep - The Not-So-Hidden Secret to Longevity | Thrive A/F Ep. 5]]>A very special episode where we celebrate Lou's Birthday and tackle the age-old question “Why the !@#$ can’t I get a good night’s SLEEP?” Join us as we explore the critical role of sleep in longevity and overall health, discuss practical strategies for improving sleep quality, the science behind sleep stages, and how active management of sleep can transform your life.


Also tune-in for shout-outs and other birthday wishes to the THRIVE NATION, and discover that Lou might be a Cold-War Soviet Sleeper Agent!

Subscribe to the Thrive A/F Substack at https://www.thrive-af.com/

Key Topics:

  • The importance of sleep for longevity and health
  • Sleep as an active biological process
  • The impact of sleep deprivation on the body
  • Sleep stages and their functions (REM and deep sleep)
  • Strategies for improving sleep quality (sleep hygiene)
  • The mind shift from passive to active sleep management
  • The role of HRV and recovery in sleep quality
  • The influence of circadian rhythms on sleep timing

Chapters:

  • 01:40 — Today’s topic: sleep as a longevity lever
  • 02:10 — Lou’s birthday weekend and Rear Window
  • 03:20 — Keith’s birthday “gift” to Lou: listener impact story
  • 09:00 — Why sleep matters for health and longevity
  • 10:45 — Sleep as an active biological process
  • 12:25 — REM sleep, memory, learning, and skill development
  • 15:20 — Sleep hygiene: digital sunset, consistency, cool/dark room
  • 17:45 — Prioritizing sleep and changing your mindset
  • 23:30 — Circadian rhythm and finding your own sleep pattern
  • 24:30 — REM vs. deep sleep: mental performance and physical repair
  • 26:15 — HRV: what heart rate variability actually means
  • 35:20 — New segment: Thrive Nation shout-outs
  • 37:30 — Brandon Fields and Old Bones Therapy
  • 43:10 — Closing thought: sleep is the start of your next day

Resources:

Specialists and authors mentioned in this episode:

]]>c41fc3ec-06b8-421f-8f37-7352082c579aFri, 03 Jul 2026 03:32:56 GMT<p>A very special episode where we celebrate Lou's Birthday and tackle the age-old question “Why the !@#$ can’t I get a good night’s SLEEP?” Join us as we explore the critical role of sleep in longevity and overall health, discuss practical strategies for improving sleep quality, the science behind sleep stages, and how active management of sleep can transform your life.</p><p><br />Also tune-in for shout-outs and other birthday wishes to the <b>THRIVE NATION</b>, and discover that Lou might be a Cold-War Soviet Sleeper Agent!</p><p></p><p><b>Subscribe </b>to the <b>Thrive A/F Substack</b> at <a rel="noopener noreferrer nofollow" href="https://www.thrive-af.com/" target="_blank">https://www.thrive-af.com/</a></p><p></p><p></p><p>Key Topics:</p><ul><li>The importance of sleep for longevity and health</li><li>Sleep as an active biological process</li><li>The impact of sleep deprivation on the body</li><li>Sleep stages and their functions (REM and deep sleep)</li><li>Strategies for improving sleep quality (sleep hygiene)</li><li>The mind shift from passive to active sleep management</li><li>The role of HRV and recovery in sleep quality</li><li>The influence of circadian rhythms on sleep timing</li></ul><p></p><p></p><p><b>Chapters:</b></p><ul><li><b>01:40</b> — Today’s topic: sleep as a longevity lever</li><li><b>02:10</b> — Lou’s birthday weekend and <i>Rear Window</i></li><li><b>03:20</b> — Keith’s birthday “gift” to Lou: listener impact story</li><li><b>09:00</b> — Why sleep matters for health and longevity</li><li><b>10:45</b> — Sleep as an active biological process</li><li><b>12:25</b> — REM sleep, memory, learning, and skill development</li><li><b>15:20</b> — Sleep hygiene: digital sunset, consistency, cool/dark room</li><li><b>17:45</b> — Prioritizing sleep and changing your mindset</li><li><b>23:30</b> — Circadian rhythm and finding your own sleep pattern</li><li><b>24:30</b> — REM vs. deep sleep: mental performance and physical repair</li><li><b>26:15</b> — HRV: what heart rate variability actually means</li><li><b>35:20</b> — New segment: Thrive Nation shout-outs</li><li><b>37:30</b> — Brandon Fields and Old Bones Therapy</li><li><b>43:10</b> — Closing thought: sleep is the start of your next day</li></ul><p></p><p><b>Resources:</b></p><ul><li>GRAB THE BLUEPRINT! Get Lou's book, <i>Thrive: A Physical Therapist's Guide to Longevity</i>, available now: <a rel="noopener noreferrer nofollow" href="https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/" target="_blank">https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/</a> </li><li>Delay Care Physical Therapy - <a rel="noopener noreferrer nofollow" href="https://delraycarept.com/" target="_blank">https://delraycarept.com/</a> </li><li>CrossFit Terminus - <a rel="noopener noreferrer nofollow" href="https://crossfitterminus.com" target="_blank">https://crossfitterminus.com</a> </li></ul><p></p><p>Specialists and authors mentioned in this episode:</p><ul><li>Old Bones Therapy: <a rel="noopener noreferrer nofollow" href="https://oldbonestherapy.com/" target="_blank">https://oldbonestherapy.com/</a></li><li>Brian Cain: The Brian Cain Mental Performance Mastery Podcast: 03/22/26 with Kirk Parsley MD (@BrianCainPeak)  &amp; (@Kirkparsley)</li><li>Dr. Matthew Walker - author of <i>Why We Sleep </i>- <a rel="noopener noreferrer nofollow" href="https://www.sleepdiplomat.com/" target="_blank">https://www.sleepdiplomat.com/</a></li><li>Brian Johnson CEO of Heroic public benefit Corporation (<a rel="noopener noreferrer nofollow" href="https://www.heroic.us" target="_blank">https://www.heroic.us</a>) &amp; (@HeroicBrian)<br /><br /></li></ul>no00:45:1715Lever Four: Sleep - The Not-So-Hidden Secret to Longevity | Thrive A/F Ep. 5full<![CDATA[Lever Three: Nutrition - Simple Rules for a Complex Food World | Thrive A/F Ep. 4]]>In this episode, Keith and Lou discuss the complexities of nutrition, including food choices, industry influences, and practical tips for healthier eating. They explore how science, business, and personal habits intersect to shape our diets and health.

Also - the THRIVE A/F Substack is LIVE! Check it out and subscribe at https://www.thrive-af.com/

Key Topics:

  • The challenge of conflicting nutrition science
  • Impact of the food industry and subsidies
  • Practical strategies for healthier eating
  • The Western diet and chronic disease
  • The importance of habits and social eating

Resources:

Specialists and authors mentioned in this episode:

]]>264fca47-5b49-42dc-9c33-1550f439f89cMon, 22 Jun 2026 18:19:34 GMT<p>In this episode, Keith and Lou discuss the complexities of nutrition, including food choices, industry influences, and practical tips for healthier eating. They explore how science, business, and personal habits intersect to shape our diets and health.</p><p></p><p>Also - the <b>THRIVE A/F Substack is LIVE!</b> Check it out and subscribe at <a rel="noopener noreferrer nofollow" href="https://www.thrive-af.com/" target="_blank">https://www.thrive-af.com/</a></p><p></p><p><b>Key Topics:</b></p><ul><li>The challenge of conflicting nutrition science</li><li>Impact of the food industry and subsidies</li><li>Practical strategies for healthier eating</li><li>The Western diet and chronic disease</li><li>The importance of habits and social eating</li></ul><p></p><p><b>Resources:</b></p><ul><li><b>GRAB THE BLUEPRINT!</b> Get Lou's book, <i>Thrive: A Physical Therapist's Guide to Longevity</i>, available now: <a rel="noopener noreferrer nofollow" href="https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/" target="_blank">https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/</a> </li><li>Delay Care Physical Therapy - <a rel="noopener noreferrer nofollow" href="https://delraycarept.com/" target="_blank">https://delraycarept.com/</a> </li><li>CrossFit Terminus - <a rel="noopener noreferrer nofollow" href="https://crossfitterminus.com" target="_blank">https://crossfitterminus.com</a> </li></ul><p></p><p>Specialists and authors mentioned in this episode:</p><ul><li>Brian Johnson - <a rel="noopener noreferrer nofollow" href="https://legacy.heroic.us/" target="_blank">https://legacy.heroic.us/</a> </li><li>Mark Hyman - <a rel="noopener noreferrer nofollow" href="https://drhyman.com/" target="_blank">https://drhyman.com/</a> </li><li>Michael Pollan - <a rel="noopener noreferrer nofollow" href="https://michaelpollan.com/" target="_blank">https://michaelpollan.com/</a> </li><li>Drew Ramsey - <a rel="noopener noreferrer nofollow" href="https://drewramseymd.com/" target="_blank">https://drewramseymd.com/</a> </li></ul><p></p>no00:48:0614Lever Three: Nutrition - Simple Rules for a Complex Food World | Thrive A/F Ep. 4full<![CDATA[Lever Two: Exercise & Movement - How to Build Real-World Capacity After 40 | Thrive A/F Ep. 3 ]]>In this episode Keith and Lou discuss exercise and movement as a key lever for longevity, highlighting the profound impact of physical activity on cellular health, bone density, and cognitive function. It also explores the modern landscape of trending wellness alternatives, contrasting them with the undeniable, cost-free, and time-tested power of functional fitness. Discover why a simple 90 minutes a week can slash all-cause mortality, what your VO2 Max actually says about your lifespan, and the inspiring story of an 85-year-old who completely reclaimed her physical independence.

Resources:

Key Topics:

  • Exercise as a prescription for anti-aging
  • VO2 Max and cardiovascular health
  • Starting exercise at any age
  • Strength training for longevity
  • Practical movement tips for seniors

Takeaways:

  • Exercise helps every longevity pathway from gut health to cognition.
  • It's never too late to start exercising; even seniors see significant benefits.
  • Small daily movements add up and are crucial for health.
  • Strength training maintains muscle mass and prevents falls.
  • VO2 Max is a key indicator of cardiovascular fitness and longevity.

Chapters

00:00 Introduction to Thrive After Forty

05:20 Use It or Lose It: The Importance of Movement

11:54 Setting Goals for Longevity and Fitness

16:10 Strength Training: A Necessity for Aging Gracefully

23:39 The Power of Community and Personal Growth

30:53 Synergistic Levers in Health and Fitness

Produced by Pescador Media Productions.

]]>b7937cc1-c66f-4271-beb1-071c178cd7fbSat, 06 Jun 2026 11:49:03 GMT<p>In this episode Keith and Lou discuss exercise and movement as a key lever for longevity, highlighting the profound impact of physical activity on cellular health, bone density, and cognitive function. It also explores the modern landscape of trending wellness alternatives, contrasting them with the undeniable, cost-free, and time-tested power of functional fitness. Discover why a simple 90 minutes a week can slash all-cause mortality, what your VO2 Max actually says about your lifespan, and the inspiring story of an 85-year-old who completely reclaimed her physical independence.</p><p></p><p>Resources:</p><ul><li><b>GRAB THE BLUEPRINT!</b> Get Lou's book, <i>Thrive: A Physical Therapist's Guide to Longevity</i>, available now: <a rel="noopener noreferrer nofollow" href="https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/" target="_blank">https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/</a> </li><li>Delay Care Physical Therapy - <a rel="noopener noreferrer nofollow" href="https://delraycarept.com/" target="_blank">https://delraycarept.com/</a> </li><li>CrossFit Terminus - <a rel="noopener noreferrer nofollow" href="https://crossfitterminus.com" target="_blank">https://crossfitterminus.com</a></li></ul><p></p><p>Key Topics:</p><ul><li>Exercise as a prescription for anti-aging</li><li>VO2 Max and cardiovascular health</li><li>Starting exercise at any age</li><li>Strength training for longevity</li><li>Practical movement tips for seniors</li></ul><p></p><p>Takeaways:</p><ul><li>Exercise helps every longevity pathway from gut health to cognition.</li><li>It's never too late to start exercising; even seniors see significant benefits.</li><li>Small daily movements add up and are crucial for health.</li><li>Strength training maintains muscle mass and prevents falls.</li><li>VO2 Max is a key indicator of cardiovascular fitness and longevity.</li></ul><p></p><p>Chapters</p><p>00:00 Introduction to Thrive After Forty</p><p>05:20 Use It or Lose It: The Importance of Movement</p><p>11:54 Setting Goals for Longevity and Fitness</p><p>16:10 Strength Training: A Necessity for Aging Gracefully</p><p>23:39 The Power of Community and Personal Growth</p><p>30:53 Synergistic Levers in Health and Fitness</p><p></p><p>Produced by Pescador Media Productions.</p><p></p><p></p>no00:34:251Lever Two: Exercise & Movement - How to Build Real-World Capacity After 40 | Thrive A/F Ep. 3 full<![CDATA[Lever One: Mindset - How Thoughts Shape Your Aging Journey | Thrive A/F Ep. 2]]>In this episode Keith and Lou discuss the power of mindset as a key lever for longevity, highlighting the impact of mindset on aging and the body's physiology. It also explores society's conditioning around aging, driven by fear-based marketing and the societal shift towards consumption and productivity. The conversation delves into the philosophy of aging, the impact of marketing on aging perceptions, the art of aging gracefully, mindset and physical fitness, and the role of mindset in physical therapy.

Takeaways

  • Mindset is a key lever for longevity
  • Society's conditioning around aging is driven by fear-based marketing Longevity mindset
  • Mindset in physical therapy

Resources:

Chapters

  • 00:00 The Power of Mindset
  • 14:56 Society's Conditioning Around Aging
  • 22:09 Mindset and Physical Fitness
  • 35:23 Mindset in Physical Therapy
]]>81424c40-520f-476a-8525-b452a41f6b8bThu, 28 May 2026 00:00:00 GMT<p>In this episode Keith and Lou discuss the power of mindset as a key lever for longevity, highlighting the impact of mindset on aging and the body's physiology. It also explores society's conditioning around aging, driven by fear-based marketing and the societal shift towards consumption and productivity. The conversation delves into the philosophy of aging, the impact of marketing on aging perceptions, the art of aging gracefully, mindset and physical fitness, and the role of mindset in physical therapy.</p><p></p><p>Takeaways</p><ul><li>Mindset is a key lever for longevity</li><li>Society's conditioning around aging is driven by fear-based marketing Longevity mindset</li><li>Mindset in physical therapy</li></ul><p></p><p>Resources:</p><ul><li>Thrive Book by Lou Fratto: <a rel="noopener noreferrer nofollow" href="https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/" target="_blank">https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/</a></li><li>Delay Care Physical Therapy: <a rel="noopener noreferrer nofollow" href="https://delraycarept.com/" target="_blank">https://delraycarept.com/</a></li><li>CrossFit Terminus: <a rel="noopener noreferrer nofollow" href="https://crossfitterminus.com" target="_blank">https://crossfitterminus.com</a></li></ul><p></p><p>Chapters</p><ul><li>00:00 The Power of Mindset</li><li>14:56 Society's Conditioning Around Aging</li><li>22:09 Mindset and Physical Fitness</li><li>35:23 Mindset in Physical Therapy</li></ul>no00:42:42Lever One: Mindset - How Thoughts Shape Your Aging Journey | Thrive A/F Ep. 2full<![CDATA[How to Master Longevity & Health Span After 40 (The 8 Levers) | Thrive A/F Ep. 1]]>Are you ready to stop just 'getting older' and start thriving? Keith and Lou dive into the 8 levers of longevity from Lou’s book, 'Thrive.' We’re breaking down the difference between lifespan and health span so you can stay active for life!

]]>91a5ba87-fd0b-4420-a37f-492dfa43db66Thu, 21 May 2026 20:52:40 GMT<p>Are you ready to stop just 'getting older' and start thriving? Keith and Lou dive into the 8 levers of longevity from Lou’s book, 'Thrive.' We’re breaking down the difference between lifespan and health span so you can stay active for life!</p><p></p><ul><li>Get the Book: <a rel="noopener noreferrer nofollow" href="https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/" target="_blank">https://delraycarept.com/thrive-a-physical-therapists-guide-to-longevity/</a></li><li>Delray Care Physical Therapy: <a rel="noopener noreferrer nofollow" href="https://delraycarept.com/" target="_blank">https://delraycarept.com/</a></li><li>CrossFit Terminus: <a rel="noopener noreferrer nofollow" href="https://crossfitterminus.com" target="_blank">https://crossfitterminus.com</a></li></ul><p></p>no00:30:0311How to Master Longevity & Health Span After 40 (The 8 Levers) | Thrive A/F Ep. 1full