206 - Exercising for longevity: strength, stability, zone 2, zone 5, and more | Peter Attia, M.D.

[@libbycollins9349]

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.

[@mariaeugeniadelgado2063]

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[@coryschidler913]

That's great. Do you do strength training as well?

[@adventuresofcutlasscandiandJT]

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.🙏👊💪🏻🚴‍♀️🏃‍♂️🏋‍♀️🎯❤️

[@manrex5238]

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 KZbin 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]

Stay Healthy and Safe on the road. I got off the road to focus on health

[@manrex5238]

@@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

[@francesnance9110]

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! 🙂

[@kasunkandauda4593]

You should check out his instagram profile. There's a lot of little clips of him doing an exercise, and often explaining why it's important

[@sybilobrien1541]

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.

[@Cathy-xi8cb]

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...

[@TommyShlong]

@@Cathy-xi8cb actually, "first do no harm" isn't in the hippocratic path. it's in another of Hipocrates' writings.

[@arhu74]

It's like with everything in physiology: use it or lose it. want to get better at it? do do progressive overloads

[@brewer404]

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

[@dennisowen3892]

Really enjoyed the podcast

[@kkouz45]

Yes, please continue this type of podcast! Love the deep dives but this episode is fantastic.

[@johny16G]

Absolutely love this condensed format. Thank you for this quality content.

[@naguarachamo1]

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.

[@Hugo-mz8vc]

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.

[@michaelhimes8778]

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.

[@helenmcmillan8826]

Amen!!

[@Emma-yu9wb]

I thoroughly enjoyed this compilation. Got a LOT out of it. Thank you!

[@paullmaupin]

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.

[@JavierFausLlopis]

So good, please keep doing this kind of episodies. Thanks a lot for you sharing all of this great knowledge.

[@mapaz555]

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!

[@virtualathlete]

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. 😊

[@mcsus7823]

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!

[@OnMyLake]

Peter, thank you for your incredible work you do with your team. This short format is for folks who don’t listen to your valuable content, it does not provide the depth. I’d rather go and listen/watch/read your regular deep dive on any topics.

[@levlehn2795]

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.

[@rayF4rio]

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.

[@Caroline-wh9ed]

I like the longer format, deep dives better. The depth with which you go into topics is the main reason I listen. The shorter clips are interesting, but lack context that leads to greater understanding. A minor example is when you talk about zone 2 and 5 training, without defining what those are in the clip. Thanks for all your hard work. I'm a huge fan.

[@leifloberg]

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.

[@Cathy-xi8cb]

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]

@@Cathy-xi8cbyou are missing the point.

[@Cathy-xi8cb]

@@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.

[@rtnjo6936]

The show is amazing, keep it up! You're the only channel that I trust and respect!

[@chadnelson9013]

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

[@luisaspiller1653]

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!

[@gregorybarker5370]

Really helpful format... please continue!

[@michaelmlue]

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

[@morrgum]

Fantastic condensed information in this podcast. Please consider making some more.

[@angelastich4043]

This is great! I would love to see an episode on the benefits of fasting with this format.

[@Klunker1]

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.

[@BeBonx]

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.

[@fransinigiraldo4695]

Please, more of these. Wonderful snippets of super valuable info provided topic is familiar beforehand. Thanks for this 🙏🏼

[@wbhub]

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!

[@asisthya]

I agree with this! Up to date protocal pages👍🏼

[@KatJ3st]

I think he wants you to buy his book for that...

[@donahileti9282]

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??

[@mbmartin]

Loved this podcast of putting things together. You've got so much great content so it's hard to know where to start but this is great help

[@lucycooper55]

Great podcast! Active 53 yo female here fighting autoimmune and other issues trying to live as long and healthy as I can (not run marathons in 2 hours.) Great information for someone like me. Thank you ☺️

[@carsoncalderwood772]

as someone who is fairly experienced in lifting and nutrition but not aware of your complete modalities, I found this very helpful to get a feel for the complete health package that you focus on

[@lorenaarredondo6901]

Please keep doing this 🙏🏻thank you very much.. you give health and education to many people .. very clear and easy to follow ..

[@flowwithdebbiefox]

Compilation of episode bests is greatly appreciated.

[@JohnSlack89]

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.

[@ldgarnett777]

Definitely enjoyed the information all combined into one video. Hope y’all keep it up!

[@chrismorris9580]

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.

[@wreku1755]

Brilliant Peter. This is one of your best episodes to date.

[@ericriberdy7341]

Excellent! More of those please. Concise and precise. Loving it

[@henrybrowne7248]

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".

[@christinamalcom1910]

Great episode, Peter! Most of us live in a world of data overload, so an informative and concise summary is sincerely appreciated!

[@Krunch2020]

Eat your vegetables, go outside and play, get to bed early. Grandma knew how to stay healthy.

[@joegoodwill5313]

Love this, has made me decide to go beyond the pay wall. Thank you.

[@loriecasbourne5743]

Really enjoyed the format. I didn't need to pause to look up some terminology. Always informative.

[@Memen-Toe-Mori]

Amazing quality in a condensed format. Please continue. I, like you, I'm trying to live a long healthy life with a view to sticking around for my kid (and god willing) any grandkids that are in the cards.

[@Brian-nt1hh]

You are a great resource for us folks, for better or worse, that have desire or by DNA longevity ‘with a smile’ in our future. Thx Peter

[@timothyanderson9933]

As one who just started listening, this episode was very helpful. Thanks!

[@suyashjape]

Great content. More of these please. Thanks Peter and team.

[@billb5732]

I _loved_ this format. As you said, it's even better than the individual deep dives.

[@Danielle-zq7kb]

Please continue. This content is fantastic. Thank-you for all that you do and share with us.

[@sybilobrien1541]

Loved the podcast, great information presented well. Eagerly anticipating digital content. So difficult to find content you can trust .

[@martingowdy7941]

Thanks for the content! Listened to it pushing a sled and sitting on a rower. the format was good for getting a good overall view and a good way to get an idea of what to look into in more depth.

[@dr.dmitry.sokolov]

This content is AMAZING! Thank you so much, Peter!

[@nl3712]

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)

[@skywalkergreen9012]

How about a short clip patients could share with their primary care doctors as to why they should be following ApoB particle number instead of LDL-C

[@KathyPianoHarp]

Love the summary format, would appreciate podcast reference #s to go back for deeper dives. "If you want to be kickass at 85, you can't afford to be average at 50." You just kicked my arse! I'm taking fitness SERIOUSLY!

[@askingwhy123]

Peter's idea to titrate O² is great and different from altitude because of the partial pressure relative to the disolved fluid gases.

[@sc4332]

I like the format for all topics. Thanks.

[@mitchsmeekes3333]

Love this format short, and yet clear and apply-able. Would love to see more of this. one feedback point: as this is KZbin 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!

[@surfacetoaircreations]

This was a gem. Definitely adding to my favorites and using the protocols in my routine. Thanks for this!

[@nancystalik6828]

Absolutely found this format thread valuable.

[@projectbuhi9547]

very useful summary! Good idea to do them from time to time

[@CarolRudowsky]

SUPER! We "oldies" need to know this stuff! Keep producing KZbin Podcasts = V-A-L-U-A-B-L-E for us to maintain our bodies to stay viable as we age!

[@elizabethk3238]

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.

[@andym.441]

Yes! Agree. Keep doing this type of discussion on z2 and z 5 and strength and mobility type exercises, especially the micro structure of the workouts.

[@1hdockyt]

Very informative. Jumps around a bit for someone that hasn’t followed you until recently, but overall very interesting. I like it.

[@vincentdegennaro3375]

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.

[@duncan-mcrae]

Thanks for the combined podcast.

[@kristin2362]

I loved this! Thank you! I appreciate this format and the ability to dive deeper as time allows.

[@itayshorek6872]

loveddd this format! please do more of this

[@SandrinaN]

Excellent format!

[@arthurbotting9557]

I have tried to get more and better leads by spending more money on my marketing and I fell flat on my face. Multiple times. I appreciate Rick's candor when he discusses how to grow you business/profits. Efficiency and profitability are my goals form my business. Thank you Rick.

[@savvproduction]

Excellent information and was a great talk to listen to during cardio

[@emily9917]

YES!!! PLEASE DO THIS AGAIN!! 😊

[@joaoabarcaz]

Excellent modality please go on, and thanks for your work!!!

[@darrylriley9917]

Thanks absolutely brilliant listening 🇦🇺

[@ericyen1]

Thank you for presenting so much information. This is HIGHLY valuable and actionable.

[@gchekibed2099]

Absolutely love this format. Keep it up.

[@sirdwayne8504]

Awesome contents, love what you doing. This is great for stimulating interests in podcasts possibly overlooked. Appreciate.

[@brucelaw9311]

First time listener. Great idea

[@kishanrai8622]

I love this concept and format.

[@80X20FitnessXFinance]

Excellent stuff. I’m 33 and train calisthenics like a madman, but will shift gradually towards basics & stability training in my 40’s.

[@jorgeberdecia772]

Awesome format! Thanks for what you do, very useful information. Very much appreciated.

[@gregm6040]

I’m 56 yr old male. I started this process 3 years ago. I have to get as strong now as I can before weight has to start coming off the barbell down the road. Body weight 211 at height of 6’1”. Squat pr is now 340x1 and deadlift 420x1.

[@AbleHammer]

The highlights and overview in this podcast was nicely done. 👍🏻

[@christiantrujillo9503]

Thank you for all your knowledge and time, thank you for bringing knowledgeable guests to the podcast thank you for putting all of those podcast together in one it has been great.

[@coreyconant308]

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+

[@alexstoyanov01]

Hi Peter! A very good collection. Would love to have more of it. Would be very convenient, if you put numbers of the sessions in description of the compilation, so we can find them easily. Thanks!

[@andydragonfisher6900]

Excellent material and I really appreciate the effort involved 🙌

[@balintccc12]

amazing episode, thank you!

[@JigneshPatel-g8r]

Very good podcast, learnt a lot. Realised i need to start Pilates. Thanks

[@nagaestepuping]

Excellent! Really enjoyed, perhaps a follow up in exercises detail execution on achieving the zones to optimise longevity, mobility, types and forms of exercise you can do?

[@uelude]

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.

[@robertschultz3693]

Incredibly valuable

[@rontiemens2553]

Loved this. I am going to join the podcast. Too important to miss.

[@christopheramirian433]

I liked this format. Great job!

[@jesica4423]

This is very healthful please continue producing