Category

Exercise & Physical Health

Exercise might be the most potent “drug” we have for extending the quality and perhaps quantity of our years of life. My framework for exercise is built upon four pillars: stability (the foundation), strength, aerobic / zone 2 training, & anaerobic / zone 5 training.

Below is a compilation of clips, articles, and podcast focused on exercising through the lens of longevity, and how to train for, what I like to call, the “Centenarian Olympics.”

High Intensity & Zone 5 Training

Peter Attia on Zone 2 and Zone 5 Training

This audio clip was pulled from “Ask Me Anything” episode #12 — Strategies for longevity (which don’t require a doctor). This…

#224 ‒ Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.

We want weight loss, but we don’t want people to lose any lean mass. Especially if they’re adults.” —Don Layman

#223 – AMA #39: The Centenarian Decathlon, zone 2, VO2 max, and more

“Time, intensity, and specificity are going to be necessary components to give you the optionality to be able to be as physically active as possible when you’re in the final decade of your life.” —Peter Attia

The five main tools for managing blood glucose numbers

This clip is from AMA #26: Continuous glucose monitors, zone 2 training, and a framework for interventions, originally released on…

#218 – AMA #38: Can you exercise too much?

We tend to be far more confident than we turn out to be justified in being.” —Peter Attia

#217 ‒ Exercise, VO2 max, and longevity | Mike Joyner, M.D.

The idea is to live a long time and then die quickly with minimal disability.” —Mike Joyner

Avoiding Injury Part II: Grip Strength

Not enough can be said about the importance of grip strength as you age. It’s one of the strongest physical associations with longer life.

Avoiding Injury Part I: Eccentric Strength

Accidental injury is among the leading causes of death in the developed world, and even when an injury itself is not directly responsible for ending one’s life, the associated debilitation can hasten the onset and progression of other health concerns.

#214 – AMA #37: Bone health—everything you need to know

The bones are mechanical sensory entities that are going to remodel in proportion to how much mechanical stress they’re under…so lifting heavy stuff matters.” —Peter Attia

Does exercise reduce the risk of Alzheimer’s disease?

This clip is from episode #18 – Richard Isaacson, M.D.: Alzheimer’s prevention, originally release on October 1, 2018.  

Exercises After Shoulder Surgery (Post-Op Week 9)

As many of you know, I had shoulder surgery in March 2022. I was recently given clearance to expand my…

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