How to think about preserving aerobic capacity and muscle mass into old age | Alex Hutchinson

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free): bit.ly/3Trc66M
Watch the full episode: • #151 - Alex Hutchinson...
Become a member to receive exclusive content: bit.ly/3O0pEnY
This clip is from episode #151 ‒ Translating the science of endurance and extreme human performance with Alex Hutchinson, Ph.D.
In this clip, they discuss:
- If you could reverse engineer where you want your VO2 max to be when you’re 90, what should it be?
- Why are declines in aerobic capacity and muscle mass inevitable?
- The impact of extreme inactivity
- And more
--------
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
Connect with Peter on:
Facebook: bit.ly/PeterAtt...
Twitter: bit.ly/PeterAtt...
Instagram: bit.ly/PeterAtt...
Subscribe to The Drive:
Apple Podcast: bit.ly/TheDrive...
Overcast: bit.ly/TheDrive...
Spotify: bit.ly/TheDrive...
Google Podcasts: bit.ly/TheDrive...
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.c...

[@gpapink]

Peter I am 76 year old male yoga instructor. I changed the name of the class to Men’s Mobility because so many men have a negative image of yoga. We emphasize Stability, Mobility, Flexibility and Strength through the practice of yoga and floor based animal movement. Sounds great doesn’t it……..but I can’t get men into class. I am afraid they are on a premature downward slope. Send help!

[@stevencole7331]

I wanted to work with my elderly mom with things like this and primarily to get her off the floor if she fell . She did not want to do it and spent many times on the ground and could not get up . There isn't much of what you are doing . It's difficult to get someone interested when older who have not had much athetism in their lives . My 71 year old brother just had 2 stents placed which in turn created a stoke probably from a dislodged piece of plague . It was severe . He is 5 weeks in and is basically like a baby again learning to do things . Just being able to eat and swallow . For him to get to a sustainable lifestyle will take an effort that top athletes give . I have offered to hang with him and help with that . I think medical rehab is ok but what your doing within yoga is probably superior

[@fool9111z]

The best time to do these training is before people get too old to be motivated and energetic. Another way to put it, do it before being sucked intk the death spiral. Stay 200 meters away upstream of the Niagara Fall!

[@fallenangel9962]

If it wasn’t yoga men would do it

[@tommyrq180]

The problem with targeting a certain VO2 Max bottom threshold is that it probably cannot accurately be measured. Someone in that condition can’t probably max out a VO2 test, that is, take it to actual failure. No medical professional would or should recommend it, I suspect. But the same thing goes for ANY VO2 Max test. It takes a certain level of training and mental toughness just to appropriately be able to max out a VO2 test. I wish they’d spend a bit of time describing how one would systematically train to the point where a VO2 test to failure would be warranted. I coach elite racing cyclists and race myself (age 66) so I have some experience in this area, FWIW. 😊

[@bouffon1]

For me, the problem is recovery after a heavy workout. Takes loner as I get older.

[@ShastaTodd]

Yes, I call the day after over exercising an "exercise hangover".

[@RoscoPColtrane-x9f]

@@ShastaTodd lol....I thought I owned the rights to that...but yeah..me too

[@jvm-tv]

You can switch to high frequency low intensity workouts. Check out Easy Strength by Dan John.

[@sbellosa]

I'm a 68 yr old ectomorph historically attracted to outdoor endurance sports. hike/ bike/ paddle/ run. Peter's show is an inspiration for me to practice resistance training. I'm working on building a habit. I think dumbbells at home is my best option forward.

[@anthonyrondolino8148]

There may be events that absolutely restrict or prevent exercise…however, the key to this issue is that humans need to keep moving to be healthy. Being consistent with maintaining some aerobic exercise when possible and also doing resistance movements will improve anyones quality of life into old age.

[@robynhope219]

So, ppl in wheelchairs are unhealthy bc they can't exercise?

[@LauradeVasconcelos]

I'm two days in bed bc of the worst non stop menstrual cramps I have ever experience in 46 years, I hope I feel better tomorrow to start moving

[@jakubchrobry3701]

You have the right attitude. You should be fine and gain back all your muscle and strength. Don't let Dr. Attia scare you that you can't get it back. That applies to people will a permanent condition that restricts their ability to exercise following their period of bed rest. A hip fracture would be an example. It also applies to people who don't know or don't care to exercise after a period of bed rest. Even people over 100 can gain muscle and strength. It doesn't sound like your condition will permanently restrict your ability to exercise. You'll be fine.

[@JK-mb3ro]

I think that recent literature shows that maintaining lean body mass requires much less time and work commitment than many people think. This is very hopeful as we learn more about how little hypertrophy training is needed to maintain an adaptation. I think most people born the last 50 years have been conditioned to believe that much more work is required to grow and maintain lean body mass than is actually the case. Hopefully this emerging low frequency and volume data grows and we see folks perceptions change that maintain lean body mass and fighting off sarcopenia is accessible and can be fit into their lives.

[@scottyg5403]

Quite a few years ago I was in the hospital because I had a pulmonary embolism. They kept me there for about 6 days but I couldn't sit still so I would be walking all over the hospital in fact one of the nurses told me I got the name of The walking Man! Once I was out of the hospital and healthy enough of his back in the gym and running in the park and I continue to do so to this day!!🏋️🏋️🏃‍♂️🏃‍♂️

[@Cathy-xi8cb]

An elderly neighbor taking chemo had a vasovagal episode and was in bed in the hospital, not allowed to get up, for 6 days. Not even in a bedside chair. In bed. She had tons of cardiac tests. No findings. She was dehydrated and constipated from the new chemo drug. She will NEVER recover from that. As a licensed rehab therapist, it broke my heart to see her when she came home. She said, "They took such good care of me there." Nope. They did not. They probably harmed you beyond your ability to understand it. I will never tell her. Oh, and they didn't teach her how to manage the next vasovagal syncope event. I won't. No rx to treat her.

[@jakubchrobry3701]

That's probably only true if she does not recover from cancer. If she gains back her health, she can recover it she puts the effort toward strength training and cardio. It's a myth that elderly people can not regain their strength. I have a friend that had cancer in his mid-seventies. He started weight training at 78. Now at age 87 he just set world records for squat, deadlift and bench at the USPA powerlifting competition in Las Vegas in June. It's just a matter if you regain your health and you are dedicated.

[@jakubchrobry3701]

If you're elderly and can recover from an illness that required bed rest, here's what you can do: kzbin.info/www/bejne/d5XUdoB7j5h3nac It's doing a lot of harm to people to tell them they can not regain strength after six days of bed rest. Just a Dr. Attia is doing, why would they try if you tell them they can't?

[@jakubchrobry3701]

If you're elderly and can recover from an illness that required bed rest, here's what you can do: kzbin.info?t=5274 It's doing a lot of harm to people to tell them they can not regain strength after six days of bed rest. Just a Dr. Attia is doing, why would they try if you tell them they can't?

[@jakubchrobry3701]

If you're elderly and can recover from an illness that required bed rest, here's what you can do: kzbin.info?t=5274

[@Frogman125]

Don't nuke your brain trying to figure out, how to age optimally. Run, lift weights, add some intensity, eat keto/carnivore, drink a little, get good sleep, get out in the sun regularly, reduce stress.

[@KJSvitko]

Most elderly people have problems getting up off the floor. As a child you spend a lot of time on the floor, adults do not. Doing yoga / stretching exercises on the floor can improve balance, mobility, flexibility and the ability to get up and down.. Just getting up and down to the floor in a controlled manner is difficult for many older adults. Play with your children on the floor. Bend over, get down and pull weeds in your garden. Play with a pet on the floor. The more effort you make to work on balance and flexibility will pay dividends as you age.

[@thomaspinches9518]

Is there anyone suggesting giving older adults the kind of anabolic drugs taken by bodybuilders, albeit in smaller doses and for shorter periods of time, combined with protein supplementation and resistance training? It seems like there are muscle building drugs that could have therapeutic value in older adults.

[@Cathy-xi8cb]

Hospital for Special Surgery recommends HMB supplementation following discharge. They are ridiculously conservative, so if they recommend it, they have researched the $%&* out of it.

[@scratchandwinner]

#2

[@HusamSimaan]

Good. You stepped in # 2 . Good job .

[@scratchandwinner]

O wait...I was#1

[@ShastaTodd]

Huh? Are you 5 years old?

[@scratchandwinner]

@@ShastaTodd don't hate.... I beat you....accept it .