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

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In this special episode of The Drive, we have pulled together a variety of clips from previous podcasts about exercise to help listeners understand this topic more deeply, as well as to identify previous episodes which may be of interest. In this episode, Peter discusses his framework for exercise, what he’s really optimizing for, and how to train today to be prepared for a good life at age 100. He describes the importance of strength and stability, and why deadlifting is an important tool to consider for longevity. Additionally, he details why training in zone 2 and zone 5 is important, gives a primer on VO2 max, and describes the most effective ways to engage in those types of exercise. Finally, Peter reveals his current exercise routine.
We discuss:
0:00:00 - Intro
0:03:00 - What is Peter optimizing for with his exercise?
0:06:10 - Preparing for a good life at age 100: Training for the “Centenarian Olympics”
0:21:48 - The importance of preserving strength and muscle mass as we age
0:27:39 - The value of deadlifts for stability and longevity when done properly
0:35:44 - The importance of zone 2 aerobic training
0:40:00 - The most effective ways to engage in zone 2 exercise
0:44:21 - Zone 5 training and VO2 max
0:51:58 - A primer on VO2 max
1:03:09 - Stability-the cornerstone upon which all exercise and movement relies
1:07:55 - Peter’s current exercise routine
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About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 40 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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[@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?

[@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

[@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.🙏👊💪🏻🚴‍♀️🏃‍♂️🏋‍♀️🎯❤️

[@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.

[@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.

[@johny16G]

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

[@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!

[@Danielle-zq7kb]

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

[@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

[@rtnjo6936]

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

[@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

[@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.

[@kristin2362]

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

[@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!

[@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.

[@Emma-yu9wb]

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

[@fransinigiraldo4695]

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

[@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.

[@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. 😊

[@morrgum]

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

[@ldgarnett777]

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

[@jorgeberdecia772]

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

[@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.

[@JavierFausLlopis]

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

[@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

[@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!!

[@lorenaarredondo6901]

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

[@suyashjape]

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

[@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.

[@ericyen1]

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

[@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.

[@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.

[@ericriberdy7341]

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

[@tavo9101]

Amazing episode! Please keep on doing these! Thank you! 💪🏽👊🏽

[@dr.dmitry.sokolov]

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

[@surfacetoaircreations]

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

[@sirdwayne8504]

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

[@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??

[@joaoabarcaz]

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

[@chartersmailinggroupinc6792]

Please keep doing this..... it is a great roadmap for me!!!

[@savvproduction]

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

[@Kurthspornomixtape]

This is super valuable content, please keep these coming!

[@angelastich4043]

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

[@gchekibed2099]

Absolutely love this format. Keep it up.

[@sybilobrien1541]

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

[@joegoodwill5313]

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

[@gregorybarker5370]

Really helpful format... please continue!

[@projectbuhi9547]

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

[@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!

[@loriecasbourne5743]

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

[@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

[@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

[@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.

[@flowwithdebbiefox]

Compilation of episode bests is greatly appreciated.

[@AbleHammer]

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

[@timothyanderson9933]

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

[@andydragonfisher6900]

Excellent material and I really appreciate the effort involved 🙌

[@billb5732]

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

[@sc4332]

I like the format for all topics. Thanks.

[@Eric3Frog]

Love it! More of this style, please!

[@TruthFreedomTV]

Thank you for this! I loved it 😍 great nuggets of wisdom all compressed in one video…. AND I don’t have to go digging… genius

[@Lightseeker333]

I loved this! Please continue to do this!

[@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 ☺️

[@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.

[@Mighty727]

Great format please keep it up. Thanks!

[@kishanrai8622]

I love this concept and format.

[@itayshorek6872]

loveddd this format! please do more of this

[@hugowesley4074]

Thank You for doing this I was looking for it.

[@pamho5801]

Love it. Thank you so much!

[@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.

[@karenhikesalot]

Love this. Please keep this info going.

[@michaelmonier4665]

I love this! Keep up the good work!

[@80X20FitnessXFinance]

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

[@stephenmurchison2681]

Fantastic! Very interesting and informative.

[@aamanihallin]

This was awesome. Thank you!

[@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.

[@robertfalco3611]

Loved it and great for sharing

[@christopheramirian433]

I liked this format. Great job!

[@magaroots]

Super valuable, I really enjoyed the episode, please continue with this format! As for the possible future episodes, I’d like the topic on sugar/glucose/fructose metabolism to be presented in a similar format. Thanks again for your work!

[@robertsadler940]

Love this. Keep it up!

[@Omartboy68]

Great episode. Loved the format

[@balintccc12]

amazing episode, thank you!

[@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!

[@senthilnathanpalaniswamy3463]

Very informative podcast, please do such postings

[@rontiemens2553]

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

[@stevefeld6987]

Absolutely. This is great.

[@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

[@jfcfilms3883]

This format is valueable for me

[@christianwidera244]

I like this format. Good review!

[@emily9917]

YES!!! PLEASE DO THIS AGAIN!! 😊

[@BruceGeffen]

I really like this format!

[@XyukonR]

This was great. Thank you.

[@Beesmakelifegoo]

Thank you. Motivating

[@nickbuys2871]

Really like this format.

[@duncan-mcrae]

Thanks for the combined podcast.

[@kingofkings479]

Thank you for this

[@MartinAristia]

Awesome content format! Keep it up!

[@jamessher6956]

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.

[@SandrinaN]

Excellent format!