Best Exercises for Overall Health & Longevity | Dr. Peter Attia & Dr. Andrew Huberman 

Jeff Cavaliere (Athleanx) states that if you are going to hang from a bar, you should never 'dead-hang' (hang without engaging back/shoulder muscles), because doing so is bad for your shoulders.

Thanks for this...these podcasters need to get to the point of the title

Thanks

You’re a goddamn hero. 🦸‍♂️

Thanks Joe

Dead hang, squat, and farmers carry aren't specific exercises?

Inspiring!!

💪

At what age did you start taking fitness seriously? I am 37.

@@ExcitingBob I worked in construction all my life. This gave me a good fitness level. At about 55 I started to have joint issues. The pain was so bad I had to retire at 62. I went downhill for 3 years becoming less and less able to do any exercise. I was lucky to find a good doctor who put me on a high dose of vitamin D3. I started working out in the pool and then added the other exercises one at a time as I could tolerate them.

Do yoga every day.

That my friend, is very good. I'm 50 and I'm basically doing the exact same thing + other worhtwhile additions - that is, still on the topic of working out. I tip my hat off to you for sure !

Just curious, what’s the high stress? I also have high stress which I feel is killing me, like literally.

26 is an impressive number. Kudos

Unbelievable dedication🦍

High stress? What? Is the cortisol killing your gains?

Great idea about the PSAs. They could inspire a lot of people.

Another popular conception of lifting is that it requires endless progressing, with the goal of squatting 2x your bodyweight.. but for longevity, health, and strength for daily living, far lower levels of strength are needed. For example, 2 heavy sets per body part twice a week gives almost the same health benefits that a longer program provides. This reduces the common objections of pain, time, and injury risk that common programs involve, as well as eliminating the need for barbells/gyms.

@@beemo9 I totally agree. Plus, it's so much easier on the joints and ligaments.

I’d suggest slow (2-3mph) rucking with 10% of bodyweight in a backpack as a great functional strength option for people to start with. Can alternate between back and front carries and l/r suitcase carries

My siblings take vitamins but do not exercise other than walking occasionally. I would love for them to see information on this. No one listens to me lol

Attia especially, the man is so knowledgeable

I had a similar injury last year. Walking often and limiting the amount of time spent sitting were critical for me. I'd also suggest strengthening your hip flexors and abs. I'm by no means an expert, but I've learned enough to develop a stronger core and limit back pain

@@slicedGabe SIT less excellent! I learned this 35 yrs ago as a DC I'm 70 and can run 3 sub 9 min miles after 10 mos of getting back to running. and lift wts have good muscles IF I were this guy I would consult Dr James Cox Ft Wayne IND BEFORE I had this surgery.....NO guarantees ask the surgeon to GUARANTEE 100 per cent post op NOT likely......

i see you love photoshopping your pics as well deary

@@mrb8993 that wasn't very nice of you to say.

@@mrb8993 why do you criticize me?

@@mrb8993 Atleast she is able to photoshop her pictures, yours can't be fixed by anything.

So you woke up today and though “not only am I gonna listen to a health video but I will be a total piece of shit to a complete stranger while I do it”. You are a highly evolved person indeed. Congrats.

This is great thank you!

Anything specific you would recommend for cardio and exercise? Thank you.

Amen

Diet and supplements are so essential as is exercise

@@gracewhite1601 Not always and not necessarily.

@@adamburling9551 Thats rubbish. Nutrition trumps all exercise. If I dont do any exercise for 30 days it doesnt effect me. If I stop eating and drinking for 30 days, im dead!!!.........that is how important nutrition is over exercise.

See above. Someone broke it down pretty nicely!

What volume? Do you do multiple sets, all at one time, or spread out?

@I'm happy 🤣🤣👍

Congrats man

What's the "The Joel Test"?

Thomas Delauer doesn't belong in the same category. Attia is a doc and a researcher. Huberman is a scientist and a researcher. Thomas D is just a popular RU-vidr!

He’s still more up to date on the latest research than 99% of the doctors and scientists out there.

YES. 😊 Excellent advice from these folk. Dr. Berg for supplements/ clean diet.

​@ownedbymykitty270 DeLauer can cite more research and describe metabolism better than most doctors ( Doc Attia accepted ).

They mentioned farmer carries and hanging from a bar because grip strength has been associated with longevity.

Wall sits are mentioned too

And deadlifts

In this clip they mentioned the following exercises: leg extensions, wall sits, farmer carries, the ability to run a mile within a certain amount of time, etc.

Anything that increases vo2 max

You can do it!!! I’m 56, 11.1 A1c BUT for 3-4 months I Cut sugars including fruit except for berries,cut out low processed carbs, starches, had good fats like grass Fed yogurt, beef, salmon, Sardines, Grilled fatty Omega-3 rich Mackerel, plenty of fiber like flax seed meal, avocados and olive oil, protein, broccoli, cauliflower and regular walking for :35 min/ day you too will be soon be at 5.6 A1c or lower my friend!

Thank you.. I am Actually working out on a regular basis and live it .. weight training and cardiovascular health.. no more noodles nor rice nor refined sugars. Skylar yogurt. Plan based proteins etc

Try Keto…it’ll fix the A1C if you don’t cheat.

@@cdnsilverdaddy My grandma has been going to the gym for the last 20 years. She turned 83 this summer and is fit as frick. Lifegoals!

@@N00btr00per yes me as well and I love working out now.. I now start to see my 6 pack reappearing and muscle growth albeit slowly... my goal is not so much about being muscular - my goal is good heart health and delay Sarcopenia

Super stuff 👌

What would you say to your 20-year-old self about life and what lessons would you like to teach about life to him?

@@peeteri95 I'd say remember that the problems that worry you today will seem trivial in a few years time, so dont let them get you down. Britain is undergoing an ever accelerating decline, so the land that you live in will be but a pale shadow of the one you know in 60 years time, but most people are apathetic. Almost everything will be worse, in some cases very much worse, all because we elect corrupt people who dont care about the country, only about themselves. I dread to think where it will all end. We are about to elect a bimbo who is all too typical of the "leaders" who have dragged the country down.

@@Jay37_tech If that's what you think go right ahead, but it is contrary to medical opinion. A small amount of red meat should do no harm, but the Yoochoob videos and doctors are on the right track.

Great! Just beware that milk containes a lot of saturated fat (unless it’s scimmed)

Like what?

True, but some people are looking for that kind of detail. And you can still get the benefit of the exercises mentioned.

By definition it’s impossible lol

Haha true if everyone starts exercising the goalpost will move in sync. However, obesity and sedentary lifestyle are tidal waves, so his point is valid. And you shouldn't listen to fitness or nutrition advice from fat, sick, out of shape people anyway, it's common sense. London has so many pre diabetic "personal trainers" it's embarrassing. And so many failed humans with inexistent professional or personal achievements become "life coaches". It's a joke. That's what I think he's pointing at: advice and opinions should be qualified to be worth anything.

Excessive PED abuse is also pretty much mandatory in nearly any sport to compete at the top

@@Shvabicu Yes but ironically this helps them with recovery from extreme abusement.

@@nieczerwony yes, but it will catch up to them later in life

So you disagree with Dr. Peter Atia ?????????

If your at the top of some of these sports you are regularly checked for peds. Can some get away with it sure, but the vast majority don't take them. IMO those world class athletes are in peak physical condition. The abuse their bodies recieve come from the actual sport they are playing. Football players is a great example. Your clashing bodies with other freakishly strong people.

content to podcast not session

It’s BS. To sell stuff

Sounds like she manages stress well.

What you said has been common knowledge for over 100 years. Everyone knows that smoking is not good. Everyone knows that exercise is good.

Luuuv St Augustine 👍❤️🙏😎

@@user-sg8kq7ii3y yeah ... but look at all the whales staggering around They might vaguely understand But they sure as shit don't practice it

@@user-sg8kq7ii3y Are you talking to Attia?

@@user-sg8kq7ii3y Thanks for your contribution.

That is beyond exceptional. Almost unbelievable, but I don't know your history or exercise routine.

@@briandriscoll1480 Used to Time Trial (bike) mid-30s to age 42. Took up running at 65, casually to begin with. Run 7-12 times a week, 93% easy, 7% hard (13 x 30:30 or 6 x 1k, gradually increasing these as I am recovering from injury) not exceeding 95% VO2max. Deadlifts and plyometrics 3x/wk, mobility and standing core daily. Currently doing two hour sessions a week in hypoxic chamber on treadmill at 8000 feet. BP is 107/67, HRmax 184, min (asleep) 36, 11% fat. Running economy 178 (lab tested). 47 years on a low fat diet, no processed food or alcohol. Been pescatarian for a long time. Take a lot of supplements for health, performance and longevity. Still improving diet and training (long way to go).

Your body will be fit for whatever it is that you do. A professional football player, who can run a 4.4 40-yd dash, who has a 38-in vertical jump, and who can squat 350-lbs 10x would drown in 2-3-ft surf if he's not a good swimmer, has no experience in the ocean, and if he doesn't understand wave action, rip currents, and ocean conditions. I've seen muscle-bound idiots nearly drown in small shorebreak because they have no idea how to dive under waves. They try to jump OVER the waves. They get pile drived into the sand, and, once they swallow some water, panic sets in...

I hope you do because it is one of my biggest regrets that I did not pursue resistance work along with the weight loss I attained and have maintained for 10 years (after middle age). It's hard to relate to old age when you're 46 but what you do in these years has effects later that are almost impossible to make up for later. Not saying it's not valuable to start even as a senior, but there are some windows of opportunity that do close, one of which is being able to build muscle effectively. And if sweets are a thing for you, and you want to be handling your own affairs (preserve mental abilities), whittle away at them. My 46-yr-old self wouldn't listen, but I hope yours does! (also, see info on type 1 and type 2 muscle fibers. Type 1 can go and go and go but will never tax the type 2 system enough to get the benefits from it; type 2 is the kind that withers away in old age. Sorry if I am repeating something said in the video. At age 69, I walked 7-10 miles a day on a recent 5-week trip but I have lost so much muscle that my blood glucose is now affected. But I am up to 2:15 horse stance.

@lesliegibbons1364 It helps but not in a huge way. 👍

I'm 71 and have exercised (mostly cardio- running) since age 30. I have no knowledge of PN so what I have to say may not be applicable, but I'm still running at least 2-3 times a week and added resistance training several months ago- just push-ups, pull-ups and planks. I also began taking several supplements including NMN about a year ago and have noticed that I generally have plenty of energy for exercise. Just for fun, I decided 2 months ago to do the push-ups and planks daily to see what would happen. Just 1-2 sets of each. Max push-ups was about 45 2 months ago, but last night I did a personal best at 81. I am surprised, to put it mildly. I get plenty of protein but my guess is that the NMN may be a contributing factor.

Work with a physical therapist a physical medicine physician, or a strength and conditioning professional who is familiar with working with those who have chronic conditions. Whatever you do, don't listen to the run of the mill personal trainer at the big box fitness centers, and don't listen to anyone who recommends supplements that you've never heard of. Work with PROFESSIONALS who have EDUCATION, KNOWLEDGE, and EXPERIENCE working with those with physical challenges and chronic conditions. I am telling you this because there are a lot of clowns working in the fitness industry. People with big biceps, nice bodies, but who don't know crap.

@@jlvandat69 81 pushups at 71? Sir you are smoking most 20 year olds respect!

@@gankhammer9926 Thanks- trying to get to 100 eventually (in age and pushups! LOL).... I really think the supplements help....e.g., MNM, Creatine. And the Intermittent Fasting resulted in a 40 pound weight loss = instant increase in pushups. The point is, we have tools that work these days. It's a great time to be alive! GL.

@@jlvandat69 yeah 40 lbs off is same as stripping plates off at the gym assuming no strength is loss along with the weight! Wishing you many good years ahead sir!

Utter nonsense

You don’t need to do this. Chasing these type of numbers is a really bad way to look at your health and fitness journey. It’s really simple. Get to a healthy weight, eat a balanced diet with a lot of fibre, don’t smoke and take up and maintain regular exercise. These guys are trying to sell stuff

@@marcdaniels9079 I appreciate your thoughts, and understand that may apply to the average person, but some people such as myself are already healthy and we have specific performance goals. I am a runner and am trying to improve race times, so I use speedwork / intervals in my training. Understanding concepts like vo2max can be useful in those specific instances.

@@marcdaniels9079 say Dr Daniels.

exactly Ann if you find it and I could not for men's running please let me know

That is not really true because strength performance can skyrocket just from excessive calorie intake alone, no matter how terrible the food sources are. Caloric intake is the number 1 factor anyway. Eric Helms has made a diet pyramid specifically designed around athletic performance and body composition.

I'm sure I'm 70 athletic/fit can run fast for my age I wanted to see the VO2 max broken down to how fast to be at 75 percentile for 1 km

Please

Same. Would be really interesting to have this information if it's available anywhere? (Dr Attia's 11 - muscle/strength tests, and the cardiovascular V02 max tests). Turing 40 this year, so would love to know where I'm at! - Thanks for the awesome podcast as always!

Same - Can’t find them in the shoes notes, nor his website

Did you forget about having great genetics?

I agree, the outside world has over complicated everything.

There's going to be some aspect of diminishing returns to all of these factors (strength, cardio etc.) so even for the guy with a great vo2Max, he doesn't need to have massive absolute strength. In fact a lot of the strength measurements they talked about are body-weight based with the exception of grip strength. I believe an element of strength in old age that's not referenced in the video is coordination and balance - you'd be surprised how many elderly take serious falls (in showers, down the stairs) and ACM. My take is that I wouldn't go overboard with building massive strength - cap it at enough to function well, not necessarily to win contests

It really seems like they are mostly talking about a conception of strength closer to 'functional' strength than any kind of bodybuilding-style strength. I think he makes it more clear when he talks about his rule - Deadlift Bodyweight 10x or Farmer Carry 1/2 BW in each hand for 2 minutes), Air Squat Isometric 2 min, Dead Hang 1-2 min, 75% Vo2 MAX. None of these show any benefit for having a bench press which is 1.5x bodyweight, or boulder-shoulders. Focus seems to be on muscular endurance.

Functional strength, meaning in relation to your size/weight. At 67 and a VO2 max of 44, I'm in pretty good cardio. I can also do 30+ pullups and 75+ pushups. I do 100 and 200 of each respectively each day. It helps that my BMI is about 20. I'm sure these numbers bode well for longevity, but just how much I have no idea.

@@willv88 ACM means all cause mortality?

Man i'm sorry to hear that. You think those heart attacks were because of smoking or it was just something else?

@@bilbobagins4305 - Doctors said it contributed, but his side of the family has heart problems. He had 8 siblings, 1 brother was taken out by the mafia, all other brothers and sisters had and died from heart attacks and/or strokes, only 2 sisters lived to see 70 after both had heart attacks in their early 60's. I am 55 and all traits of my Dad's side of the family, thankfully no problems "yet", non-smoker, non-drinker. Dad had 6 bypasses at 52 yrs old.

@@chrism2042 damn genetics can be a very strong thing. I hope you'll be well. You are the same age as my mother, and couple of years younger than my father.

His lifestyle changes likely contributed to his living another 12 years. He probably would have been gone even earlier without them. We'll never know the difference not smoking at all would have made. Probably not as much benefit as someone without his genetic issues, but still. You didn't mention if he was an exerciser, but the odds are against that. It's just not a cultural value, and boy, do we pay for it.

@@chrism2042 What state do you live in?

Yes good point and very important, plus sunlight when uv index is below 3 for near infrared

Three mins is great! I've been trying for a week and can do 1 min pretty easily before the flesh at the top of my palm, just below my fingers hurt too much. What grip do you use?

Apparently, the endurance of hanging is a predictor of longevity even if it doesn't meet your criterion for strength. But I guess you're saying it hasn't helped your deadlift as much as you would like?

Endurance is more stressful for the low twitch muscle fibers and they feedback off each if you have good lung and heart health you’ll be able to do more reps at heavy weight as your cardiovascular system is stressed the more reps you do which leads to hypertrophy. Size doesn’t matter you could squat the tremendous weight just to struggle to run at any pace

you must have hands like mitts to be able to hang for 3 minutes. I thought the gold standard was 2 minutes, which I can do........almost

me too

Me too

Me 3

Yes, please

VO2 max. Measure that.

I would be hesitant to lifting very heavy at your stage as well. I believe his talk is more aimed at people much earlier in their training time then you are. While I think once a week or once every two weeks upping your normal weight and dropping reps would likely be beneficial overall, avoiding strains and injuries like you said is paramount due to recovery time needed.

@@donaldrobertson5747 Hi, thank you for your comments. I think we are on the same page regards avoiding injury at all cost in order to safeguard the unbroken continuity of our life-long resistance training. Where we appear not to agree is regards the basic concept of "lifting heavy" in the first place. Too be frank, from my age 76, life-long fitness perspective I feel that lifting extreme loads at any age to be extremely misguided from the very get-go. I believe that Dr. Peter, while brilliant, is also a very competitive guy...endurance swimming and race cars, can deadlift in excess of 300lbs. ...which to my mind begs the question... "But why, doc?" Why put one's spine and various other joints under the injury-risking stress of such an extreme load for no particular reason other than bragging rights? Of course, as you recommend, I play around with weights and reps in order to get stronger, but, and this my whole point, only in moderation to avoid injury. Further, I like to cycle through my kb and db routines to mix it up with more focus on functional mobility rather than just strength. People have different athletic goals depending upon their age...and why not? But clearly, is it not folly to be extreme in our youth only to pay the price in pain and a decreased quality of life in our final decades? I do not know your age or if you lift heavy, so all I can respectfully recommend is to be very wary of the "big 3 heavy hitters"... squats, bench press and deadlift. Putting up big numbers today may risk multiplying our sorrows down the road. Thanks again for your comments. I wish you well.

Try a carnivore diet and zero seed/vegetable oils. You may be amazed at the results. My autoimmune stays far away if I stay on diet.

I went the vegan path - now I’d consider myself a lazy vegan - but made a huge difference. Look at the Autoimmune Protocol Diet for 1 month. Get the diet and guts right (less rubbish regardless of path) and you will be amazed. Convert to fitness, early nights, no alcohol, early mornings etc will all help. Check out Mark Wildman for full body workout stuff.

Go on a carnivore diet and break that rule of his. 🤣🤣🤣

@D Heyman 62.

At 62, 10 min mile is pretty impressive. Army basic PT minimum is 17:30 2 miles.......and that's young 20's (8:45 mile).

@@donaldrobertson5747 Thank you. I did not know that.