Mitigating age-related decline in strength and stability | Peter Attia and Mike Joyner

[@user-xi3xx2xr4w]

For me, it's been the loss of activity because autoimmune diseases made me feel so chronically fatigue and losses of my Dad then Mom in 2018 put me in a deep rut. Since Dec 2023 I'm trying to catch up by strength training, working out six days a week. Now, I recognize I was slowly doing myself harm. Hope at 58, after many yrs of inactivity, it's not too late. Already finished PT for knees, neck and back. MRIs look good, blood work great, so the battle is fibromyalgia but I'm tougher. I got this!

[@arlisskowski]

Good on you

[@user-xi3xx2xr4w]

@@arlisskowski thank you so much! ❤️

[@MattUFL]

Good work, keep it up! It's certainly not too late. If you keep a log of your workouts, I'm sure that it will show nice improvements since December.

[@user-xi3xx2xr4w]

@@MattUFL thank you for this! Staying focused on long(life)-term goals. It feels so good to be back. Definitely seeing changes this month in body comp, in what I've been eating all significantly improved my blood work, including inflammation. No small feat ❤️

[@jakubchrobry3701]

Keep going. You got the right idea. I'm coming out of a similar situation. I got sedentary during the covid shutdowns, then once that was over I got a frozen shoulder which kept me sedentary for another year. I don't eat much when sitting at a desk all day, so I got down to 156 lbs (at 6' 2"). Now I'm at a lean 185 lbs. I had to lift heavy (e.g. squats, deadlifts) to get back all that muscle. It sounds like you're wanting to gain muscle. I'm 59 y.o. and I can share my experience about dealing with fatigue, soreness, aches and pains. It's important to keep these in check so you can be consistent in the gym. I haven't missed a week in two years, but I do deloads about every eight weeks.

[@meanredspider]

I’m grateful for these videos as a 59 year old - they are keeping me motivated to keep my exercise routines going

[@bogse]

You are barely a man yet. Come back after 20 years.

[@mey7579]

I am 71 and have been doing high intensity circuits in my home for almost 7 months. The physical therapist who showed me how to exercise said my heart rate is comparable to his (he’s 35), adjusted for age, as his heart rate when he works out. I chose to go to PT because I could feel my strength and balance starting to be compromised. I can get up from the floor, I do wall push ups, I can climb stairs without any difficulty, I can exercise at high intensity for 25 minutes with kettle bells and weights. I have lost almost 100 pounds in the last several years but I am still obese, just not morbidly obese. I am only limited by severe arthritis in my back and knee, which makes stairs painful but I still do them. I intend to do all of this until I can’t.

[@silviofontana5144]

at 71, I cycle 65km three times weekly, and do weights at home. This keeps me going.

[@overnightparking]

One thing not mentioned That I think is extremely important in one's final 15 years is having a DEXA scan for bone density for osteopenia or osteoporosis. I've been chugging along with rowing and strength training for years and in good shape and without warning in Feb at age 76 I suffered a wedge fracture of my T12 vertebrae. Not only are the pain and back spasms intensely painful but the healing times are long and a massive setback to my training. You need to have your bone mineralisation checked! And if you have one or the other there are medicines which help stop the demineralisation

[@antoniariboni8537]

I'm 62. 6 years post menopause and have just noticed a loss in strength and tightness in hips. Did some resesrch and realise estrogen loss is a big factor. Just did my dexa scan . Waiting for results. Looking at HRT as well to maintain bone density

[@jfitness432]

Take the collagen supplement called “bone matrix” from heart and soil supplements. What type of movements were you incorporating in your strength training regimen? Axial loading of the spine isn’t a wise choice at your age in addition to heavy deadlifting

[@joanna_anna5278]

My father is 80, he has been active all his life and continues to have an incredible strenghth, 10 years ago he started to study Spanish from the scretch and now he speaks it easily, so the secret is to keep moving, but easy said I am struggling with fatigue and beeing in my 50ies, female see my muscle mass declining....

[@eatmeatandliftweights5754]

No need to decline, I am female, 60+, I lift heavy and eat lots of quality animal protein. I am strong and have muscle.

[@2815marionwood]

WOW I am 62 and jump rope, and still do dips and pull ups. THX, I never thought jumping rope had so many benefits.

[@jeffhoover6932]

I love your pod casts. The only thing I would like added is that aging is brutal and super hard. I am a nurse in internal medicine and 70 to 80 year olds need hope and understanding about how hard it is to live life at their age.

[@michaelyoon9355]

There is some conflict. I love to lie in bed but I want to live forever.

[@deepost2604]

Age 82 and working with a knee problem for a year. I’ve regained most mobility and remain active. Still I can’t alternate weight bearing onto my right leg on the stairs. Steep hills are okay, but not the stairs.It just points out how healing slows down and some of these activities you take for granted take long time to recover.

[@susanmahaney8876]

Gentlemen, I really appreciate the mention of rope jumping! I am 72 and started jumping when my children were little, and I couldn't get out to run. Still jumping 47 years later, double unders, crosses, etc. I also have been lifting heavy weights consistently. Also just started rucking although I have always carried a backpack instead of a purse.

[@cotencio]

Dr. Attia, my name is Jaime and I am a MD working in primary health care in Brazil. First of all my thank you for reckoning Ayrton Senna´s life and achievements long time after his dead. Since I only recently have started to follow your channel, I am not sure if there is any discussion about Hydroxymethylbutyrate use for muscle grow and recovery. Here in Brazil it has become a hype and people is using it widely. Thanks

[@littlevoice_11]

I wish this check list of training for longevity was available. I heard the stairs, walking, but I know there are others Peter mentions such as function to get off the floor, carrying bags etc

[@shawnfaust2165]

Have you read his book called Outlive? I highly recommend it. The point of his centenarian decathlon is to pick things that are important to you. In his book and other videos he has given examples of picking up your grandchild or simply playing with them, possibly on the floor. Putting a 20 lb. bag into an overhead bin. If you love dogs, it could be walking your dog twice or 3x a day. Maybe you like the beach and still want to swim in the ocean when you're 85. It's really about being able to do things you enjoy that are simple now, but will get harder as we get older.

[@gloriayoga]

To help you keep strong for getting off the floor do split squats. You can find instructions on KZbin. If split squats are too hard for you or your friends, start with squats and work up to split squats.

[@Darnabymom]

Now I want to downsize to a two story house to have the stairs to keep practicing on. 🤯 Husband and I are 60 and 62. We are way more active than most 30-50 yr olds, actually more active than our kids who are 20 & 22. We both exercise quite a bit throughout the week. We do ❤️ to walk neighborhoods and check out all the one story homes and lots. I mow our yard (with a push mower) and don’t want too steep of hills for later in life. But the stairs are back on the list!!! ❤️ Note: I take care of my mom in our home who is 102 and now 97 pounds. She was never an athlete but always active. She broke her hip and had surgery 6 years ago. The decline is real, and will happen to everyone. It has been a graceful decline with a few bumps.

[@UnskilledGrappler]

This is why I put the floors in my house on the ceiling. Forward thinker.

[@jay-remedy-plz]

I used to love jumping rope. Front , back , criss cross single vs double great for cardio, coordination and reflexes.

[@jay-remedy-plz]

@@JohnPretty1Short answer- pain 😅There’s a longer explanation that involves a busted foot and a few screws. Bike riding is the next best option.

[@grobert1279]

64, training all my life, 2 recent decompression surgeries of lower back @61, 315x2 floor press with fat bar @ 189, and running a 5k this Saturday, aiming for sub 30 minutes, the point of all this is it's not that hard, pick a goal an work towards it, when reached, set another, and eventually you'll get to where you want to be. Start today and hang in there.

[@olphilosophizer5108]

I’m 78 with a 60+ year history of physical activity (weigh lifting, running, kayaking), and I still try to do them regularly. My problem does not involve being inspired to do more, but rather it’s how to figure what amount is beneficial without being too much. Most mornings I feel like Mike Tyson used me as a sparring partner the day before. I like exercise, I regard it as play, but I would love to feel a lot less fatigue. Is there a reliable formula for days off without feeling guilty about it?

[@julieplummer6611]

Sixty years of physical activity. Your body has been most accommodating, allow it to speak and listen to it. I m 59, I m less dogmatic toward my body now, you have to be!

[@christopherhaak9824]

In regards to resistance training, twice a week at that age. Lower impact things like walking, biking....do as much as feels good. You still need to recover.

[@KreeH2023]

That is great! One of the important things I look for is exercises that offer a big benefit while minimizing the wear/tear on my body. I too have been doing this for a long time and through all kinds of physical challenges (my body hate me). I laughed at your Tyson sparing partner, I feel like every day something is hurting but it moves around. Anyway, my current main exercise is rowing on an ergo meter for a long time at a high resistance (real rowers never row this way). It provides me both cardio and muscle building over most of my body. Swimming would be great also, but it's too much of a hassle for me. I jumped rope for years and to torture myself some more, I decided to start it up again. My TKR knees are hating it.

[@jay-remedy-plz]

@@julieplummer6611 Agreed if I really knew my heart rate while I worked out , I’d probably have a panic induced heart attack 😂 Just pace yourself. I’ll check my bloodwork numbers and BP when I’m not at my peak rate. 🎉

[@artsmart8759]

79 soon. I have been doing fewer and less strenuous weight training exercises and replacing them with Yoga-style routines, which I never entertained earlier in life. Muscle mass is less but it helps retain a good overall level of strength

[@christopherhaak9824]

Use it or lose it, it's really that simple.

[@bogse]

Can you give TRT to 75+ years to boost strenght, muscle size etc?

[@jjuniper274]

My aunt said, "I was fine until I hit 75." She went on to live another 15 years in decline, very rapidly. She was a shut-in, her sight declined dramatically, so she lost her license. Luckily she had much younger friends and family who looked after her. She stayed in her home, until the last few weeks. This was a woman who loved travel and socializing.

[@candrewsceo1581]

At a young 80 my routines include: TRZ 3X/wk 15 min, Yoga-Go 5X/wk 12 min, walking 40K steps/wk and walking golf thru the summer. After seeing this video I tested the step plan and made 60 steps in 40 sec, can get off floor without hands and 3mi/hour normal. So, do I need to get stronger?

[@ElsaZoberg]

So true!! 75! You nailed it!

[@phylenejanousek2740]

Adrenal fatigue hits from overdoing 😮😊

[@gladysprobleski860]

I'd like Peter to address the needs of people, like myself, who have been active their whole lives but managed to develop spinal stenosis. I cannot do anything to jar my spine. What type 2 exercises does he recommend? Tx

[@johnsnow407]

Check out the book by Terri Night on Spinal Stenosis. Upright bicycle flexed forward seems to be the best one for those with spinal stenosis.

[@stevetoussaint9179]

greetingd from belgium, i am 56 and train every day minimum 100 burpees, plus kettlebelles every twoo days with pull ups and dips ,even on leave you can do burpees, it's a drug for me.

[@poolmilethirty2859]

It's hard to junp rope when you have ankle injuries or are overweight.

[@appl314]

Issue is oesteoarthritis and length of time from request to operation being counted in years..literally stealing years off my life.

[@appl314]

@JohnPretty1 yes, you can, and for several years, I did so, but there gets to be a point of frustration and pain that becomes a deterrent . I was seen by a surgeon in 2020. It is now 2024. hard to keep it up when you can't walk long enough to even do groceries.

[@Ultimatefitness360]

Can anybody tell me the conclusion of this video because its totally out of my mind

[@markiahartley4567]

I am 72. What I noticed about my physical activity levels is this - after I retired at age 66 I lost all of the walking and movement I did at work - 1/2 mile from the parking lot to the office building. Walk 3 flights of stairs to my office. Then back down the stairs to meet someone in the lobby. Up and down at my desk to go to the printer. I worked 8 hours a day and then took spinning or strength classes after work. Now that I am retired I haven't been able to figure out how to make up for the loss of work related activities. I still spin and and am adding strength back into my routine. Thoughts or suggestions?

[@PEH-sv1rj]

Excuse me if this sounds silly, but how about just replacing what you lost at work in your retirement? Do you take walks, is there a place to do so that has some stairways you can walk? I've taken up rucking in retirement (weighted back packs) and depending on where I do it I can listen to great podcasts. Seems like you know the answer so I'm super curious as to why you just didnt replace those activities with similar ones? gardening, lawn work, walking, etc.

[@markiahartley4567]

@@PEH-sv1rjI do spinning 4-5 times per week, 1 hour of Pilates and 1 hour of strength training. I also walk outside weather permitting. It’s replacing the work related movement that is a challenge.

[@markiahartley4567]

I also mow my lawn, garden, shovel my driveway.

[@jordan19862000]

“They were sent into outer space“ Hahaha

[@treal512]

Anyone have a link to this study about the college kids at bedrest?

[@treal512]

Ohhh found the follow-up for anyone interested: www.ncbi.nlm.nih.gov/pmc/articles/PMC2655009/

[@treal512]

@@JohnPretty1 those with scientific backgrounds in provider roles want to read the details

[@2023Red]

@Dr Artta: Yep, aged 75 and very concerned about both cardio and muscle decline. I have both problems. Doing walking but not fast. And starting dead weights but light ones. Maybe rubber bands too. Any suggested workouts for weaker men to include weekly frequencies? Thanks

[@jakubchrobry3701]

You can still build muscle at 75. I have a friend who I sometimes lift with. He started lifting in his late 70s. He never lifted in his life (or in a really long time). He now competes in powerlifting. His last competition was last April. He was squatting and benching around 200 lbs. He will be 87 this May. He did all this while battling cancer. I'm 59 and when I get fatigued or have aches and pains, I think of him for inspiration. Personally, I train each muscle group twice per week. M-lower, Tu-upper, W-off, Th-lower, F-upper-push, Sa-upper-pull, Su-off. I do deadlifts 1x/week on my upper-pull day, so my back and legs are fresh. I do one heavy day each week for each muscle group and one light day. So I do two days of squats, one heavy and one light. When a muscle or tendon is too sore, I lighten up, reduce volume on that muscle and increase the volume and intensity on the opposing muscle group. If my chest and front delts get to sore and have pain I shift my focus to my back. If my quads are sore, I shift my focus to my hamstrings and glutes. Just listen to your body and it will help you avoid tendonitis or bursitis. A squat and a hip-hinge (e.g. deadlift) can be important for getting off the toliet. You can start out with just body weight or with the help of a chair.

[@2023Red]

@@jakubchrobry3701 I have a very long way to go on exercise. Thank you for this comment’

[@jakubchrobry3701]

​@@2023Red Hmmm. Maybe you misunderstood or I did. I suggested starting with bodyweight squats by getting up out of a chair if you have to. Can you not stand up from sitting in a chair? People do these exercises in nursing homes. And you need to train each muscle at least twice per week, minimum. Only young bodybuilders sometimes do what is call a "bro-split" which means training a muscle 1x/week. That was popular 20 years ago. I gave you the story about my friend for inspiration. He got cancer and at age 78 began to work out. He was where you are at now, but three years older than you. It improved his health and with consistency and determination, he was competing five years later. You need to set goals. And those goals can take you where you never expected. He never originally thought he was going to compete, but he just kept getting stronger and stronger. Everyone gets sore, young and old. I included how to deal with it. I'm not sure what part of my comment does not apply to you? Could you tell me? Or were you actually expecting Peter Attia to reply to you? He will not.

[@2023Red]

@@jakubchrobry3701 Thanks for the long reply. I started today by expanding my workout. I had two heart attacks and worry too much perhaps. I slow walk with the goal of 15 miles a week. Today we turned our 3 car garage into a home gym. Nordic track treadmills and exercise bike. Big speakers for my new garage home theater system. Hand weights and rubber bands. Tomorrow we attach those bands to walls and ceiling. This gym workout will be in addition to walks outdoors. And we bought some dvds for dance like rumba and others. Our schedule will be fixed as we are old and retired. Gym workouts will be an added 15 hours per week. Diet is keto with cheese snacks. Getting up and down in a hardback chair will be part of it. Wish me luck!

[@jvm-tv]

Is the full list of centenarian decathlon activities available somewhere?

[@arlisskowski]

Yes

[@jvm-tv]

@@arlisskowski Please slow down with the details!

[@tomd5178]

Yes, in his book

[@shred3005]

You have to pay for those by buying the book at least

[@arlisskowski]

@@jvm-tv Peter discusses these activities in many of his interviews and on his podcast

[@305jakec]

Testosterone replacement therapy minimizes lots of this issues …

[@jfitness432]

Does mike have an Instagram account?

[@Tincupping]

Twins

[@TB-LivingFree]

TapLike &Comment 4AIgos

[@Last_day_events]

Did he say "70% of 70 year old's can't get off the floor"?

[@antoniariboni8537]

I believe so

[@Candleflower42]

He did, that surprised me too! I’m 70 with many physical issues and no real exercise for 3.5 years and I can get off the floor quite easily but do have to use hands.

[@bartrobinson2103]

Blah blah blah