I’m in my mid 70’s and have older friends and one friend turning 98. We exercise, work on balance, do yoga, brisk 4 mile walks, and I REALLY appreciate your having this talk on the emphasis of healthy, strong, and fit aging. Thank you.
Yo o tú y yo iría con yo tmb lo Ok de Rea terrenal o yo me ok ok ok olé no oí o igual jyo y Jorge me ok lo he jumó ejote k Ok me ok in k Inn no k o ltmr he k m núm l Ok de junio Jonathan Moo in inmoló o o i momo he in o
as someone who is 65, I have stayed in top shape by running, weight training, rock climbing, golf , dance, skating, etc. I like the stuff you are sharing, but i also have a leaning disability with reading, writing, etc so a lot of the language you use is way over my head. Like Andrew Huberman who also uses langage over my head, maybe just a little more to the point and let science and big words ?
This was a good summary podcast. Sometimes the podcast go deeper than my comprehension. I really appreciate actionable steps and reduction in medical jargon and the use of more layman terms. Keep making this on different subjects like supplements, magnesium, cold/hot exposure, etc. Peter is def one of my go-to doctors out there trying to help us all improve our life and health span
Hi Peter - I am a 65 year old woman who tries to stay in shape. I listened to this podcast, and the specific question that I had is what is a customized version of the workouts you mentioned for a 65 year old woman in good shape? You mention living to 100 with your exercise formula, and it would be wonderful to have the exercises broken out for each decade of life, so that someone in their 50s, 60s, 70s, 80s, and 90s understands exactly what the exercises, repetitions, etc. would look like for each person, dependent on their age, at least broken out by decades. Thank you! Love your work! 🙂
I'm in the same boat. Have been training all my life, have no mobility, stability, flexibility issues, sarcopenia, or any biomarkers that indicate a propensity for any of the chronic diseases plaguing most of the population, regardless of age, in developed countries. That said, training protocols are as individual as your fingerprint. You can build or modify the exercises Peter is demonstrating depending on your abilities. The best 'action' is 'participaction', so be mindful to keep yourself injury free. Recovery from injury, takes you out of the game and any gains you make quickly diminish.
No licensed professional would put out boilerplate recommendations for anyone over 50. Too many variables, too many things can go wrong. Wear and tear on the body isn't standard. We have to evaluate you. Remember: first do no harm...
Excellent content, just hate the awful transition music. Having that yell in my ear really gets annoying when I have the audio turned up to listen to the content. Would you please remove that annoying sound and put something more calming and soothing to listen to, especially when the sound is turned up?
Thank you, Peter. I appreciate all of your content and the time you take to produce it. Please continue on with the summary podcast format. I had listened to most of the original podcasts you used for this compilation but having this all in one place helps to cement the knowledge. It will also make it much easier to come back and get a refresher on the topic in the future.
Peter - the Hebrew word for 18 is “chi” …and means life. Long time listener…finally subscribed. Love the back casting. Thanks for all the hard work that goes into this. You are a legend.
I'm 74. I walk up to my 8 floor apartment on a regular basis. You're the age of my youngest child. I remain pain and meds-free. At my age it's just about moving... I get 6000 most days.
Longtime subscriber; hugely appreciate all you do 🙏 I like this idea, but I think "longevity protocol" pages for exercise, sleep, diet, and stress management would be more helpful -- basically a central location where people can see your up-to-date thinking on how to optimize each of the four main longevity categories. It feels like this is what this episode is trying to get at, just in audio form. These pages could also serve as a starting point for diving in deeper on a specific topic (e.g. "For more on Zone 2, please listen to episode #185, AMA #19, etc"). Ideally, these pages would have a last modified date and a change log so we can see how your thinking has evolved over time. Just a suggestion; thanks again for all you do!
Awesome episode! @ 12:45 the importance of getting out of the pool without a ladder is not lost on me. Circumstances rendered me incapable of doing so between 8 and 21, and the contrast of being able to do so and being unable is a great lens through which to give it credit.
As a Personal Fitness Trainer your Podcast is Priceless to me. I wake up every morning at 4am and listen to you as I get ready and drive to the gym. I then tune back in when zi lay back down at 8pm. Your sharing is a total blessing for me and I share as much as I can as well as a link to your site every day.🙏👊💪🏻🚴♀️🏃♂️🏋♀️🎯❤️
First is was fasting for longevity and you changed your mind. Now it's exercising in extreme ventilatory threshold zones for longevity. Is there evidence to support your claim?
Hi Peter. I find all of this content both useful and interesting, particularly the stuff around the benefits of staying in different heart rate zones. I did Science and PE at school until I was 16 and never learned any of this.
LOVE LOVE LOVE this!!! I need these well thought through snippets to help me remember your important most valuable information to live by! Thank you please keep them coming!
This was so good! Very helpful intel to go along with all your 2023 interviews. I appreciate you breaking this down into topics, and clarifying what you mean with Zone 2, etc. Glad I came across this. Maybe you should repost. Love your comments about compounding, and, “ If you want to kick ass at 85, you can’t be average at 50.” I’d say you can’t be average at 30 and 40 too. 😊
Peter - this episode was AWESOME! absolutely love the thought process - I am a dentist and we treat an enormous amount of geriatric patients and who are in need of implants and we have a few centenarians as well. I have yet to see a dr prescribe exercise and resistance training to stave off the ultimate need for bisphosphonates (fosamax etc). It would be an amazing study to examine bone density and aging relative to resistance training.
Ask your elderly patients if they consume enough protein and hydrate well enough during the day to compensate for the diuretic effects of their meds. They often reduce hydration due to prostate/incontinence/mobility issues. They treat their dry mouth at home with hard candies. Ask about their consumption of soft processed foods w/o fiber, and suggest nutritional alternatives like hummus and cooked veg that contain more fiber and water such as butternut squash (available in frozen cubes and soup).
@@phoenixgirl11 : I think my point was clear; elderly people often have oral/diet habits that lead directly to dental disease and tooth loss. Which leads to the need for dental implants. These patients are unaware of how their food choices and their medications are propelling them toward actions that profoundly damage their teeth. Resistance training is no match for periodontal disease caused by polypharmacy and poorly managing their conditions. Treated plenty of formerly fit older people. It only delayed these issues. Did not prevent them once the cascade of old age happened.
Man I’m a truck driver all over the States and a health and longevity enthusiast and as I drive my 11hours every day I listen to podcasts like 5 hours and when listen to the topic of today centenarians I’ve always tend to think they are not that old because what they eat or what they do to get there but because “their exceptional genes” thank you Dr Attia you are amazing,I just recently start to listen to your channel on RU-vid and man is the most comprehensive and to the exact point where I understand almost all the ideas and theories you express,I’ve learned so much from you,now I spend 10 hours behind the wheel every single day and I try to keep a “healthy”way of life by eating “healthy” doing sobre cardio and some lifting with cattle bell and resistance bands throwing some HIT here and there and doing some flexibility moves but.. what would be the advice you would give me in my particular situation to make it better…..thank you very much in advance Sir
@@YouGottaBeStopped thank you and yes I would love to get outta the road and focus in my health too seeing so many truck drivers suffering from high sugar in the blood,high blood pressure,overweight,blood circulation problems in the legs and so on but unfortunately I can’t stop now I have a wife a 15 years old and a 3 years old daughters that I have to take care of…thus the economic situation is getting worse by the day I can’t see the day I’m at home every day
Peter, as you state in the foreword, sometimes knowledge is all you need - for me your podcast has been transformative! And this episode is extremely useful, because what it does is combine the theoretical knowledge from other episodes with practical implementation hints. I loved it.
I exercise for fun and the love of Sport. Strength work so I can do my skate ski and mtb at a higher level. Longevity is a side benefit and not my goal. Zone 2 is not a target but I can understand for people whose only goal is to exercise solely for health and longevity. I’m 77 and still participating at a high level.
I'm a subscriber. I love this new type of content. Even though it's a lot of work, please continue. I think the next topic I might suggest to coverlike this is insulin resistance - especially if there was any variance in perspective between interviewees. Your present-day commentary over those would be invaluable.
Currently riding 12-14 hrs/wk (80% Z2), gym for upper body 2xwk with DL's 1xwk and playing/practicing ice hockey 2xwk. Age 62, cycling for fun and fitness, lifting for strength and hockey for balance/coordination. Injury prevention is always top of the list.
Yes please continue this kind of podcast! It was extremely helpful and actually listened to it 3 times. Perhaps nutrition and longevity for the next one??
I have a suggestion. Change the short guitar line between segments so that it’s a lot shorter. It’s pretty annoying to hear it 15 times in one recording. You need a more aesthetically pleasing transition. It’s fine as the theme song.
Great podcast, Peter. Really narrows down to specific topics that can be digested in a condensed time. I listen to many of your shows, but you cover alot of information that is difficult for me to pin point and highlight. Love it. Thx
At 66, I’m discovering that after an active lifetime you can’t pay it forward. Decline happens. Today I’m concentrating on flexibility, mobility and muscle strength to protect my joints. You won’t get very far if you’re fighting against hip, knee, ankle or back pain. A squat is near impossible if your joints don’t work - but a 45 degree angle will get you on and off a chair or toilet.
Peter and company, I’m a paid subscriber and enjoy listening to the long form podcast, but this summary is definitely something to keep doing. It is more of a one-stop-shop for busier people to get the core of your ideas and a great refresher for those of us who listen to the longer material. Your content is helping me navigate my health in mid life and prepare for a healthy future. Keep up the great work.
Thank you Dr. Peter and The Drive team. I sent this to several of my family members who really needed and wanted to hear about this but don’t have the time to listen to 4 years of podcasts. We were just talking about this on Sunday and you gave us this gift Monday. A blessing, thank you!
Love this format short, and yet clear and apply-able. Would love to see more of this. one feedback point: as this is RU-vid would have liked to have the key take-aways for each segment on the screen or keywords even. Thanks for the content love the podcast Cheers!
So 1 hour to say deadlift (really? that one?), bike/swim , and stairmaster? Oh and have like 72 hours of leisure time a week, so work out every Monday Tuesdays Wednesday Thurday Friday Saturday Sunday, did I mention Tuesday, multiple times a day. Oh and buy these machines that you'll probably use like 14 times and then just let them take up space. Don't try doing something more enjoyable just buy these dumb machines. What kind of nonsense is this.
I loved the snippet format but the musical transition (person yelling with guitar pick) was annoying actually only the yelling was annoying. The guitar riff was ok. That (hey! Or ay!) was highly jarring
If I have 2 hours a week for vo2max, these hours are intended only for vo2max or should they be understood as an overall workout? ie. if a workout in z5 includes 5x4' in z5 with 4' rest beetwen reps, with 30' warm-up and 20' cool down this is 1.30 of workout in z5 or i have to count just the 20' of reps in z5?
Well 2 guys with VO2 max of 80 and 70. How can we mere mortals even relate to this.?Every single day 1 to 2 hours. Peter sounds seriously Obsessive Compulsive. I can't relate to this level of exercise unfortunately.
I am a 40 year old male that started Tae Kwon Do at age 8 and reach a very high level and progressed into other martial arts like jujitsu and kickboxing. I also got pt certified and progressed into strength powerlifting and bodybuilding. I also started incorporating yoga isometrics and plyometrics into my lifestyle. Nutrition has been a key to high level of fitness plus genetics. My life long goals is to attempt to maintain and continue to progress in many different aspects of fitness that enhances martial arts power speed endurance range of motion stability and balance at a high level well past the age of 100. I know I have the genetics to reach 100 without trying to hard. Bio hacking to reach 200+
I really appreciate the science, the research, the time you devote and healthspan promotion. At age 51, I deeply relate to desiring healthy, vibrant longevity. My CrossFit gym owner wants to fill his place with 'badass 90 year-olds' and that seems to be your goal too! I suppose podcasts are meant to be filled with a lot of talking, but it often seems that you could say what needs to be said with about 50% less words. I don't like that this sounds so negative, but you invited positive and negative feedback. Now, if you could grant one more hour each day to add routine zone 2 training in addition to my regular exercise... That would be awesome!
Eat an animal based diet, don't over eat (calorie restriction has been shown to increase lifespan in many species), don't over exercise (you mentioned Body by Science 👍 or Mike Mentzer), don't have too much fun (drugs/alcohol), & don't over think things. 😉
Thank you so much! Is there any resource to calculate future strength/backtrack for how strong i need to be now. Just turned 25 and have some goals, but don't know if they're enough
Probably the most important part of the discussion got the least on stability . If you exercise incorrectly and create injury you not exercising . For instance when I do squats I use my weight bench for my buttox to make contact with and that's as far as I go . It gives me a second to concentrate on my form going back up as that's where problems can materialize . Any joint pain you need to stop and figure what you are doing wrong . It could be as simple as to much weight .
This highly motivated me and adds to my beliefs and physical fitness and nutrition and healthy lifestyle goals aspirations and dreams that we can live to be 200+ maybe even 1000 is this possible?
Hi Peter. I have recently started to do steady LT2 training on my way to work. Using a HR monitor to gauge the zone. Think I'm hitting it about right. What I would like to ask is there additional benefits in doing on my way home as well? I understand there is most likely a benefit but is it double the benefit of one session that day or is it too much stress on the mitochondria to gain much difference?
36:43 Dr. A said he his heart rate wasn’t even at zone 2 and not even 120. I’m 40. 220 - 40. 180 x .6 108 to 124. Is my calculation for zone 2 Incorrect ?
Bro I have no idea what this guy is talking about. There needs to be an explanation of certain terms like Zone Two without having to look it up on Google.
Just subscribed. Referred to you Peter by ZDogg. I am a retired Air Force Officer. At 53 and 55 my wife and I plan to live to 104. Currently, I drink a pot of black coffee each day. I enjoy a tablespoon of chia, ground flax and quinoa seed every morning in my coffee. I throw in rosemary and olive tree leaves. I skip breakfast. I eat a healthy lunch and a small early dinner. My goal is to fast daily for 18 hrs. I believe in high Intensity 10 min workouts each night I.e. push-ups, dead lift clean and jerks, Roman chair usage for core (stomach and back smooth muscle) and curls...all in ten minutes with no rest. We use our YMCA saunas and jacuzzi while kids are in school. I take cold showers. I drink liquor, wine and beer in moderation nightly. Most importantly, I am in love with my Life and wife of thirty years. Motion is lotion. Peace to you and yours friends. Finally, H2O at 2 ounces/year per day is a requirement. Hydration keeps the liver and kidneys cancer free. Hydration prevents clots. Hydration eliminates wrinkles. Here’s to fifty more
Doctor Pete, your description of what zones life dwells in reminds me of a great quote about the bicycle race across the USA [the RAAM I think]--the race is "hours and hours and hours of mind-numbing boredom interrupted by a few minutes of sheer terror".
I have been managing several Assisted Living and Memory Care residents for some years now. Some observations I have noticed: 1) If you are in the wheelchair then the most challenging are transfers. That means from the wheelchair to toilet seat or transfer from wheelchair to bed. Upper body strength is of utmost importance. 2) Having good hearing and teeth are also very important. 3) Having the funds to pay for the care. 8k to 10k is normal in the West Coast.
Excellent podcast. More of the same, please. The long form is great but there simply isn’t enough time to listen to them all (unfortunately). Thanks very much! (52yo long-distance / ultra cyclist & kettlebell fan)
Hi Peter, I enjoyed this podcast a lot. It contained a lot of very useful information in a format that is really enjoyable to follow. I completely lost track of time. I hope you continue doing this videos because they are great!
Very few of us can record our deadlift every week to have it analyzed by an expert for proper form. Your longevity program does not seem to be designed for those of us who are not wealthy or "connected." I was considering buying your new book but am reconsidering, given the lack of awareness of the world that most of us live in.
Get the book! It's the best gift to your 80 year old self. You don't need to have all the exercise analysis done. Your annual doctor's checkup will give you a good read on the success of any of Attia's lifestyle. recommendations!
30 lbs is 13,6 kilos, or next to nothing. Try two 23 kilo bags for five years. How to begin your retirement. I do not waste time on bicycles or treadmills, because I walk.
I want the your book. I am 80 yrs people always say wow amazing you really would never know. One side my dad Mennonite back ground. I live Carnivore and step race and still can run I do a mile of run the rest step race. Outside constantly sleep usually good. I also Fast 72 hrs each week.
All here maybe right, but if you haven't got the right food / health true knowledge the benefits of exercising won't help much and in certain cases do worse for your health longevity goals. Longevity in right words could be said as living without chronic diseases through old age...exercise Alone won't do it..will help but won't do it. Read Robert Lustig MD book "metabolical "...
I’m 72, exercise (mainly weights body weight squats stretching etc) fascinated by this podcast. I suffer from a weak back, bottom vertebrates fused/fusing, and as a result, quite often goes into spasm. SO I am keen to do dead lifts, but frankly worried about causing MORE damage. Any advice greatly appreciated.
Peter I have lot respect and admiration for your work but this podcast 80% about yourself, still I manage to extract very good info from it thank you but???
Thanks for the consolidation. I just wish you guys could dumb some of the discussions down just a little bit more for us mechanics in the world. I mean this in a positive way.
An extremely important non covered area for an episode: Bacteria in the brain / spine is now undisputed as a cause of neurodegeneration. A toolkit of methods (including advanced) to counter these bacteria assuming they are already there (spine / brain). Obviously oral health is a start. Perhaps antibiotic mouthwash. But beyond that. 40, 50 years old. List of methods to best remove these bacteria (which certainly are a major factor in neurodegeneration, a topic Peter is passionate about. +1 for new episodes on zone training (if it's the best way) + methods to increase mitochondrial health, and also to reduce chronic inflammation.
