In this episode, we discuss: 0:02:10 - The best interventions for longevity 0:03:45 - The marginal decade and the centenarian decathlon 0:07:14 - Peter’s personal list of events for his “centenarian decathlon” and how he helps patients create their own list 0:15:00 - Determining your fitness goals early in life in preparation for the marginal decade, metrics to track, and more 0:25:27 - How does playing sports like tennis, basketball, or golf fit into training for the centenarian decathlon? 0:29:15 - Training within the four pillars: minimum effect dose, how to split your time, and other considerations 0:35:57 - Advice for the older person and why it’s never too late to start 0:39:08 - Bone mineral density and other female-specific concerns and considerations 0:42:24 - Training advice for those with minimal access to a gym or equipment 0:44:14 - Injuries: prevention and working through existing conditions 0:48:07 - Cardiorespiratory training: how to split time between zone 2 and VO2 max training, and different modalities for a true zone 2 workout 0:54:33 - VO2 max training: modalities, Peter’s protocol, and how to monitor progress 1:04:28 - The profound impact training can have on the overall quality of life
Having run womens' fitness centres for 7+ years, I have seen the massive difference between women who stay active or get active(including strength training) and those that don't, in their 70's - 90's. This motivated me to be as fit (VO2/strength/balance) as I can for as long as I can. Doesn't matter how long it is, what matters is quality of life/healthspan. Off to make my list 🙂
I believe you. My wife literally went to the gym in her 30s and 40s and destroyed Father Time. She absolutely dominated her heath to the max. It was awesome. She went through menopause and gained weight and abandoned the gym. She got a female doctor that got her hormones right and lost that weight. Now at 66 she looks good for her age but her mobility stamina and power are declining. She complains of aches and pains. Stays on the phone with her sister as to the best OTC pill to take. She’s on Ozempic trying to stay out of diabetes. Yet she cannot get to the gym. She would have so much success. Just bewildered? Hearing about from me is pointless. I only bring it up when teachable moment with love.
@@65andSpryozempic is a great tool imo. There are scare stories about everything, and ofc we won’t know the full story for years, but it’s helping people make profound changes now
it is insane how people overcomplicate fitness. listening to this guy talk just stresses me the fuck out and reminds me of when i had a big problem with binge eating, OCD workout spreadsheets, and body dysmorphia. i've overcome most of that through years of trial/error, suffering, and personal growth; now i am pretty comfortable my own skin and recognize a lot of popular fitness methods/science as idealistic distractions, unnecessary burdens, and even harmful quackery (not necessarily this dude, but some others). his intentions seem good, and i am sure the science is grounded, but let me emphasize to anyone like my perfectionistic younger self, who is watching this video and feeling overwhelmed, confused, or stressed by all the various points and distinctions he calls out: just do your best. don't worry about lab tests, calibrated methods of measurement, zone 2 definitions blah blah blah... that is egghead shit. you will find 105 year old Italian ladies who only ever walk to the grocery store and cultivate their patio garden. they live longer than some dudes who work out every day. you may get cancer and die at 65 for all you know. squeezing the last drop of longevity out of your body has extremely diminishing returns for the effort required. here is how simple fitness is (and this basically agrees with what he's saying, in less words): 1) do low-intensity cardio for about an hour a day, like jogging, swimming, cycling, or even just brisk walking. low-intensity means you can talk while doing it. 2) do one one day of max effort, high intensity interval cardio. max effort means max effort. simple as. 3) get a basic lifting routine 3x a week centered on well-established, compound lifts like squats, presses, bodyweight lifts, and deadlifts. supplement with a few targeted accessory exercises that you like for aesthetic or functional reasons (bicep curls, delt rows, etc) so that you feel good and ENJOY the workout 4) stretch every day and do a few mobility exercises throughout the week (hip flexors, ankles, etc) 5) eat whole, unprocessed foods with a high protein intake (0.5 - 1.0g / lb bodyweight); minimize added sugar 6) don't smoke, do drugs, or drink heavily 7) sleep 7-8 hours every night bonus: relax, get out in nature, make friends, love others, seek God (he's real and he loves you). be joyful. you only live once, so enjoy your life as best you can. being stressed out all the time is going to counteract longevity benefits. notice how there are no depressed, irritable, or anxious centenarians. you can do a solid workout in an hour if you are efficient. if you have to miss a day here and there, it's okay! life is busy, especially if you are a parent or have an important responsibility. but if you do this every day you will be ahead of 95% of the population. maybe you could squeeze an extra few years of longevity if you rigorously followed some autistically calibrated method with expensive lab tests, but the stress, time, money, and energy is not worth it. stop worrying about all of that. you don't need to be superman. accept mortality. we all age, we all die. you can only do so much to stop it. enjoy life and enjoy fitness instead of seeing it as a burdensome task that you must fulfill perfectly. that is a recipe for disaster and burnout. peace be with you all
Yeah not sure about the god thing. And you seem to have as many rules as attia! So much for simplifying. Although I do agree that he way overthinks it. Keep it simple stupid!
Amazing compilation of valuable information! What resonated with me was when you shared your motivation. I had major back surgery for a grade 4+ Spondylolisthesis at the age of 51 that resulted in nerve damage and left me in extreme pain and rehab for 4 months to be able to walk again. I too received the gift of recovery, but am still in pain and have been avoiding exercise. I am now motivated to get back into the gym so that I am not in that much pain and immobility in my marginal decade. I can’t even imagine being in that state for a year much less a decade! Thank you so much for sharing your experience and knowledge. You have a new fan!
I have read your book and ... it's the best review / summary about physical health, exercise, nutrition, sleep, mental health I've encountered so far - many thumps up from Germany !!!
Thanks Peter for the precious book, which to me is one of the key books on everyone’s priority list to live a longer, healthier and better quality life. Thank you for sharing with us so much invaluable information 🙏🏼
Amazing interview. Great job both of you. A constructive advice for the interviewer: Peter luckily speaks clearly and loudly so the interviewer has to try and adapt to that. Otherwise the listener (especially if working out while listening like me) is forced to change volume all the time. I know pitch is difficult to adjust but just food for thought. Again I learned dozens of things in this episode. Thanks guys!
Mon - Lower body strength/stability training Tue - Zone 2 + Stability Wed - Upper body strength/stability Thu - Zone 2 + Stability Fri - Lower body strength/stability training Sat - Morning: Zone 2 , afternoon: Upper body strength/stability Sun - Zone 2 + VO2 max
One issue I had with the approach in the book was the focus on 'training', he constantly refers to doing soul sapping measured workouts rather than having fun or doing practical things. To illustrate the point : if I have 3 hours free per week Ill go mountain biking rather than sit on a peloton just to i can keep my HR fixed for an hour or whatever. Intervals and zone 2 will be part of the rides. Otherwise you are giving up too much of today for a future which may or may not happen. Also why lift weights in the gym just so you can measure it when what you really need is for example to be able to lift your MTB on to your roof bars, just train by lifting the bike. The error in this approach occurs because only studies can be measured and written up but you should take the 'principles' from the studies not live like you are in one. But kudos in coming up with the idea of working back from 100 as a motovator for doing more now.
I see where you’re coming from, and I think that’s fair, but I also doubt that he’d say that engaging in rewarding physical hobbies is a bad idea, he’s just laying you the most physiologically effective training he can point to. I also think it’s a bit disingenuous to call any training that’s not your preferred hobby “soul sapping” If you do Zone 2 on a stationary bike or treadmill while consuming media you’d otherwise be sitting on a couch to do, like TV (or RU-vid!) you get maximized physiological benefits with no loss of time or life satisfaction. “Temptation bundling” is a hell of a drug. Also, lifting a mountain bike onto roof racks is a woefully inadequate level of strength for a young/middle aged person. There’s a degree of decline in muscle mass and strength no matter what you do as you age, the higher the peak you start from the longer you’ll still be able to put a mountain bike on the roof rack. How badass would it be to still be biking at 90? If you’re training just by putting the bike on before you head out, and when you pack up to go home, that’s too low of a training volume to even try and maintain strength. And if you mean training by putting a bike on and off the rack dozens of times in a row… well, you do you, but you’d still benefit from higher load training and I can’t even fathom how that’s less boring than going to the gym haha All that aside, you should definitely keep pursuing the physical hobbies you love, no doubt about that. It might not be physiologically optimal compared to pure Zone 2, but it’s a hell of a lot better than what most people do & you clearly love it & thus will stick to it, & that’s most important.
The book is amazing. Very scary at the beginning, especially the part about cancer. Like a horror movie at times. I like optimising things, in general, constantly working on my own body and mind, and this book is really helpfull. I'm not that fit but would be far worse if I wouldn't work hard. A lot of information that I would love to check, and experiment with. Had similar experience with a book by dr Matthew Walker "Why we sleep". Since I've read it, my life has changed. I'm already planning changes in my workouts according to your book. It's time to experiment :)
I'm a 68 years old man. I can squat over 30 reps in a minute with a barbell on my back that weighs 90 kg at a bodyweight of 185 lb.; burn close to 60 calories in a minute on a Rogue Echo Bike; hold a 30 lb. dumbbell out in front of me on one outstretched arm; run two miles (3218 meters) in under 12:00 minutes; dash up a standard stair case (14 steps each 7.75") in under two seconds from a standing start one meter from the foot of the stairs; score 1600 watts peak power and 1222 watts average power on a Wingate Test using power meter pedals; and hang from a chin-up bar for over a minute (need to get that to two minutes, of course): that's adds up to a heptathlon.😉 Definitely goin' for gold!💪
When someone with this many resources, knowledge and experience says: I'll probably die in my 80's. That should be humbling enough to all these biohackers thinking they will somehow magically live to age 100 and beyond.
@@getalonghome Indeed, alot of them seem to think every decade is about the same. Looking age 25 when you're 37 doesn't mean anything. You're still very young. It's mostly genetics, hairstyle, beard, clothing, cam filters, etc. True aging will only accelerate. Till technology can really change the needle. Unfortunately for everyone alive today, this technology is still in it's infancy.
I haven't had feet pointing forward since my 20s on stairs, but this is due to the ball of my foot and heel strike on the tread and if it hits the rise rather than striking the tread. So I turn one direction and criss cross feet.
Dr. Attia, a podcast focusing on the exercise, fasting and diet protocols recommended for men with a prior prostate cancer diagnosis and are on Androgen Deprivation Therapy...there are likely significant metabolic effects, leading to increase in fat body composition, risk of muscle mass loss and loss of bone density. Hundreds of thousands of men are on this Therapy...
Balliet!! Nice to See another Hexican in the comments. I’m a huge follower of Peter and his principles. As young as you are, start practicing these principals now and it will pay you huge dividends in the future! Just like Hex delayed gratification 😉
I had a DEXA scan but they said " look we do it with less radiation. Our new machine just scans the left hip and lower spine" It doesn't give fat and muscle numbers. A full body scan with Dexa is what the orders have to read to get all the numbers
There's a trade-off in investing 10-14 precious hours during primetine (say 50-70) to gain a few years on the backend (to do the same we forewent earlier on from time exercising)? I love exercising, but just pondering...
Great content! I wonder, however, about rest days in the training program? Even though I’ve exercised 4-5 days per week for years now, I find that the 4x4 interval training leaves me sore, demotivated, and avoiding training altogether for at least two days after… And I’m only in my mid 30s.
I hope I understood one of your earlier statements. You said if you were talking to teenagers you would emphasize RESISTANCE training. I did heavy (for me) weight lifting from age 12 to age 22. I only weighed 135 lbs but I could curl 135 lbs, press 180 lbs, bench 220 lbs, full squat (legs parallel to floor with 270 lbs and a single half squat (starting with legs 45° then pushing up) with 635 lbs. Are you saying that I strengthened my bones for life?????
All great stuff. One problem: Thinking of physical goals for an 80-year old me is DEPRESSING 😮 Able to travel 3 miles? Able to walk up stairs? Carry 15 pounds? 😪 Getting old is gonna suck.
Hey Peter. I saw a quote by Lew Hollander : "Go anerobic every day" and "go until you get completely out of breath every day". This is not very popular nowadays as most people say to only guy high intensity once a week. Considering Lew is a guy that did Hawaii Ironman into his 80s I think hes a good guy to follow. What are your thoughts on this?
What nobody can tell me, about zone 2, is - does it have to be done in one go i.e 60 minutes or can it be spread throughout the day i.e 3x20 min. Does it make any difference?
Another thing is if you’re really doing zone 2 for more than a few minutes, you’re going to be sweating and will probably want to shower afterwards, which is awkward if you’re doing it 3 times/day
It's supposed to be long and steady, not 15min walk to the grocery several times per day or per week. 20min is still short when we are talking about aerobic training. So 60min/week is according to all i know, far bellow the minimum. I would do it at once. Ideally, 2-4h per week (45, 60, 90min sessions). Something like that.Last week I did 30min, 45min, 50min, 70min (sometimes in my lunch breaks as I am working often from home). Listening to podcasts is for me the only way to not being too bored while doing it.
Peter, you mention that Ha1c is a integral of blood sugar. I don't think that's the case. The Integral is a sum over time. I think what this gives is more of an average, no?
I am a triathlete. 57 years old. I usually train around 12 to 16 hours per week. In addition, I do calisthenics 4 times a week. Is the combination of the 3 sports enough or should still follow your workout program?
I tend to simplify my metrics. When I am 70 I want to be able to row 6km on an ergometer below 29 minutes. I also santo to be able to do at least seven pull-ups or chin-ups in a series. I can currently row 6k at 28.5 minutes and I can do ten pull-ups. My resting heart rate should be around 55 when I am 70. I’ll be happy with that.
I am 80 and may be in my last decade not sure!! Myself and some of my friends try our best to do all the tests you suggest but with bad backs, knees shoulders ankles etc etc. How would you suggest we do these tests?? At this age it is not doable and I and my friends do the best we can but most of us it is not doable at all.
you don't really mention flexibility or core strength and seem to group it in with stability? is there any specific training you do for those as i have not really seen you mention anything specific?
I apologize if this is answered in the book (I just ordered it this morning). And if so, ignore this comment. But is assisted sleeping (i.e Cpaps) something that is discussed? I would hate to be tied to a machine every night and am adding that to my C-List.
A good friend of mine suggested this podcast recording. I had seen a number of RU-vid videos produced by Dr Attia that were medical subject related and was always impressed with Dr Attia's knowledge and his knowledgable (and generally leading edge) guests. Given all 20 some copies of your book are all checked out from our local library, I just ordered your book from Amazon.
How much will Vo2max decrease every year. I am now 66 years old and have a Vo2max of about 51ml/kg/min.? Every year 1ml less: 51 - 20 = 32 -> 66 + 20 -> 32 ml at age 86 ?
I have a burning question so would appreciate if anyone can provide an answer. If I do burpees but rest between every one or two sets for a few seconds to keep my heart rate and RPE low enough would it have the same effect as running or cycling?
I think burpees are good but not a replacement for cycling/running. The standard medical advice is 150 minutes/week in zone 2. Hard to do burpees for that long and it’s likely higher intensity as well
@@jvm-tv yes. There isn't much I've seen on how different exercises effect the heart (if they do - there is the stuff on training on the thing you want to do; walking for walking etc). But the heart rate stuff I've seen doesn't differentiate on the basis of activity. So in theory burpees should be just as good as any other activity (but there isn't much study on it around that I've seen).
@@evanhadkins5532 Thanks! I used burpees as a simple example for this question. There's something in the kettlebell world called Strength Cardio (aka iron cardio) which is doing a kettlebell combo for 30 seconds and resting 30 seconds (roughly). This keeps the heart rate in some mild cardio range but at the end you also have worked on your strength so it really is killing two birds with one stone. Plus it's much more fun that treadmills or stationary bicycles. Well given it's as effective!
Zone 1-4 all BS unless you're training for competition...just lift heavy as you can 3 times a week...walk, run, hike at least 40 min a day, use a weighted vest.
When someone like Louie Simmons dies at 74, after being able to deadlift over 700lbs and bench press over 600lbs past 50 years of age it becomes a little confusing how strength moreso than muscle mass is a predictor of longevity. He should have lived into his 90s or beyond by that analysis. So many very strong bodybuilders with high muscle mass and low bodyfat die at young ages.
I think you need to compare a person to themselves though. Without strength training maybe this person would have died in their 50s or 60s because of their genetics
I wrote it down from a different podcast. 3min zone2 -> 1min max effort (should almost reach max HR at the end of 1 min) 1x per week, 5-7 rounds edit: this is for a starimaster. Apparently he does 4min 125% FTP -> 4min rest if he does it on a bike.
@@jvm-tv Yes, conversational pace. For example, when running with a buddy you can still hold a flowing conversation back and forth. I like the sentences not paragraphs description, thanks.
I believe the best thing you can do for longevity/quality of life is prolonged dry fasting + bed resting. Most peoples digestive system needs a break cause they eat everyday and most people joints, muscle, skin, etc. also needs a break cause they use them everyday. I believe that Peter attic can heal his naso folds by doing prolonged dry fast and bed resting. But it needs to be done right.
Completely negates the obvious need of elderly or those over 60,70 etc ,enjoy exercising ,make it less boring less competitive, forcing things too much and the band snaps ,ego is a poor master wisdom is a far better one ,you know qhen your in it lovely Peter what a terrible term .Spirit is king matter is remnant ,the atma leaves the body the body goes back to the earthe ! Yes keep fit but it's as crazy as it gets ,Jesus this is madness of the modern era like celebrities acting in roles in thier eighties, if exercise matters more than Spirit or our emphasis is on this there's something seriously f..wrong but yes stay fit strong,training like that in one's 30s is bad enough but imagine ing to an eighty year old ..This is what Jesus ..A punch punching the trainer would be perfectly in order, but yep it would be greatif I can still run 7 miles in my eighties, please Peter give us a rest .
PU 30 lbs child off the ground? or PU and carry (100 feets?) 30 lbs of cat litter once a week... for 30 years for childless cat ladies 😂 sorry could not help myself (just a joke. Do not assume political choice).
