Exercise: longevity-focused training, goal setting, improving deficiencies (AMA 55 sneak peek)

[@bobspencer130]

Good stuff. This reminds me of running track in my younger years. As coach said, "You are not competing against anyone else. You are competing against yourself. You try to improve your own times and not worry about others." Here I am at 79 and my cyclocross times are better this year than last. Good times!

[@lucassca5135]

A

[@MsSunstoned]

As a person in their 70's I have been inspired by this talk today. Thank you. Brilliant. Can not believe that I never thought it myself: to train like a centenarian!

[@paulbrowning1758]

I know its a bit anecdotal, but my mother and her four long-time walking group friends are all in the mid to late 80s and the only exercise they've done is walk a brisk four miles a day and cook all their own meals, sharing their recipes all the while. They've been doing this for around 20 years. You can follow them on KZbin...just kidding. They don't know what KZbin is, which would probably be good for all of us.

[@Cass-gi4kk]

Aaw your mom is so lucky to have all dem friends at that age❤

[@bigaz72]

Good friends, healthy living, no KZbin now that's a great life!

[@advex4428]

Thanks for sharing. I cannot help, but suspect that extended low intensity hikes and gardening are much healthier than maximizing strength and vo2max. And I say this as a triathlete. But its good to look more at people, who made it to 100 and beyond, than at those who should according to our theories make it there in the future.

[@imhassane]

@@advex4428 don’t forget, people in the past used to be more active and healthier, to offset the current bad habits we are used to, you need more than walking. As he said, for the last twenty years, his mother has been active, has cooked her own meals and has had a great social life. Right now we sit too much, we are isolated, eat the wrong thing, spend a lot of time on our screens.

[@jorge842]

Peter, I am 81 years old man and would really like to get your recomendations on how people over 80 should exercise and which could be our achievable goals.

[@healthquest365]

The discussion on the four pillars of exercise and the importance of having a goal in mind is a great start. Can't wait to dive into the full episode for insights on periodization training, stress management, and the fascinating case studies. Thanks for addressing such vital aspects of fitness and longevity!

[@magnaajube7784]

Dr Attia , Please don’t forget those of us over 50 who can run on the threadmill and lift weights. I weigh 180 lbs can lift 225lbs very easily and do it for an hour.

[@guyiuculano9690]

I’m 60 and my main goals in exercise are to not only to improve and maintain thongs like, metabolism, muscle mass, body fat, visceral fat etc but to also maintain physical capability and preparedness, to be strong to be useful well into old age, so for me it is to be able to maintain natural human capabilities to be able to run, walk, move and negotiate through complex natural environments, climb, easily get down and up of the ground, carry and lift, jump etc, activities that are maintained and improved by practicing primal/natural movement!

[@Annhienmoingay3333]

May you be blessed with good health and well-being

[@harrywebster6752]

I can imagine how at age 75, joint discomfort can be the overriding factor limiting activity at any level of lean muscle mass. For a successful centenarian decathlon, one would want to prioritize joint health - it seems it would limit modes of exercise to lower volume and perfect form which sounds a lot like Body by Science / HIT principles - maximum intensity (failure), reduced training volume, less explosive, reduced rep speed, a greater focus on body-weight versus heavy stuff.

[@chlh9720]

Output (fE Watt/kg) at Lactate of around 2 mmol/dl. Or simpler: Power Output at Lactate Threshold

[@dronepocket325]

Finally paid for the membership. So much better!

[@chieferiefer6884]

Here to learn

[@hopestrange1111]

I just started reading Outlive. Loving it!

[@longshanks5531]

Me too, it’s very engaging and interesting to me

[@CenturyRide]

Essential reading. I'm developing my goals, chief among them still being on my bike in my '80s.

[@jschrager23]

Love the Senna cap!

[@kellysmom9773]

Fitness = Freedom

[@robjones3482]

Dr Attia, I'm a 55 year old lifelong athlete that trains over 6,000 MET minutes per week. My VO2 max is currently 60; however, I have a CAC score just under 400. Many other older athletes I know also have high calcium scores, regardless of LDL number. It seems paradoxical that individuals in the top 5% of VO2 max range are in the bottom 5% for CAC scores. Any insight you can share is appreciated.

[@danecollins7884]

love this show. I'm a first year MPH student at Michigan looking for summer internships in this sort of area. Anyone know of any opportunities?

[@ArtsCraftsAntiquity]

When I got out of high school and was no longer a competitive athlete, I would run/walk my parents neighborhood, it was so boring that I would track routes to the local shopping center to get a coffee and then head back. In college I would run to friends houses, or into town. Now I compete with myself using HIIT and I have mind-numbing podcasts that keep me entertained but back then there was only music in mp3 players.

[@Coindom65]

I'm considering the Katalyst system but I cant find a review from a highly respected longevity and training expert. Any comments??

[@unchained8]

Thank you.

[@TheShumoby]

My 106yo maternal great grandfather walked everywhere. Never had decade long decline. 😂

[@Zannathin]

When he says “if you’re having a hard time getting your heart rate to respond” what does he mean? How should it respond? And what happens specifically to your heart rate when you are over stressed?

[@azerko]

The Ayrton Senna cap is cool

[@mikesaidwhat]

Please could you explain something to me. When chatting about grip strength, you have your patients carry weights in each hand. I am a 62 year old male who weighs 73kg, what weight should I be carrying in each hand and got what time or distance? I am assuming that not everyone at every age should be able to carry the same weight for the same distance. Thank you

[@tadeo.pogacar]

Peter, you should explain to Andrew Huberman what zone 2 means. He still doesn't get it.

[@jrlatorre2]

all exercise AMA!

[@robrackstraw]

I'm aware that VO2 Max correlates highly with longevity, and that I can do a Cooper test to get a good approximation. But what data is there that shows the same is true for Zone 2 efficiency? And what is the number I'm measuring for that?

[@CenturyRide]

Yes. +1 this question. Maybe hours you're able to sustain zone 2? Or is it increasing watts while staying in zone 2? (I'm a cyclist).

[@robrackstraw]

@@CenturyRide I'm sure both of those measures would be relevant. I'm currently doing a REHIT protocol for 20 weeks. I'm curious to see how much my Zone 2 improves without doing any Zone 2, if at all. I'm confident my VO2 Max will improve significantly, but is it possible to significantly improve that, without my Zone 2 getting better? And if VO2 Max correlates so well with longevity, why do I need to bother with the Zone 2, unless like you, I'm into cycling long distances?

[@CenturyRide]

@@robrackstraw I just looked up REHIT. Very interesting. I'll also add that Dr. Rhonda Patrick has suggested that if you're not a pro athlete doing 15 to 30 hrs of cardio, 80/20 (80% zone 2) doesn't make sense. If you doing

[@strategicsage7694]

Old and possibly no longer relevant comment, but the idea is that Zone 2 builds your aerobic base and helps maintain a high VO2 max, or if yours is low even helps to build it some.

[@victoratanasov9680]

Peter has given up on figuring out how to fix the biochemical failure at 75. Just sport your way to have enough muscle to go on pure inertia.

[@erikjanse3994]

Peter, the falling of the cliff is actually what you promote, ie not a slowly decreasing of health, but staying healthy until nearing the end of your life and then pass away quickly, isn't it????

[@CenturyRide]

But not at 75. I just did cycling trip in Mallorca with a guy who was 74... climbed all the mountains and cranked out the big miles. The goal is to shift the cliff into your '90s, if possible.

[@barbarawieners6987]

It would have been great if you guys started the exercise AMA with “what supplements should I take”

[@AdamRich47]

How many hours every week? All exercise

[@ivanperezs]

Please don’t repeat the concept of the centenarian decathlon and the four pillars for 15 minutes every time you want to talk about exercise. Just point to where it has already been said.

[@pjmclach]

muscle mass could decline with age as certain hormone levels decline

[@WebDesignSocal]

Ok, I'm trying to overlook how he pronounced the word "figure (i.e. FIG-yur)" as "FIGG-ur" several times but it's very difficult. And from someone whom I respect so much as Peter. I wanted to share this video with my sister because she told me she is interested in my best exercise resources, but I'm afraid she will scoff at a video where the expert says "figg-ur". Somebody talk me down off the ledge.

[@Chatbot111]

Do you have veneers?

[@infiniteworfare5089]

peter Chaffee and Anthony attia

[@gondwana6303]

Jeez, Peter looks worse and worse. Must be all that longevity training.

[@TheShumoby]

Statins maybe

[@REX4340]

It is dangerous for long covid sufferers to lift weights