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…

#306 – AMA #60: preventing cognitive decline, nutrition myths, lowering blood glucose, apoB, and blood pressure, and more

Metabolic health, first and foremost, is the goal of nutrition.” —Peter Attia

#305 ‒ Heart rate variability: how to measure, interpret, and utilize HRV for training and health optimization | Joel Jamieson

The older you get… you have to be much more acutely aware of what your body can and can’t do. And that’s part of what HRV can help you understand.” —Joel Jamieson

#304 – NEW: Introducing quarterly podcast summaries – Peter shares his biggest takeaways on muscle protein synthesis, VO2 max, toe strength, gut health, and more

Getting a high VO2 max and being very strong are very hard to do. They take a long time. Everybody can do them, but they can’t be done quickly and easily, so therefore, they are the tip of the spear.” —Peter Attia

#300 – Special episode: Peter on exercise, fasting, nutrition, stem cells, geroprotective drugs, and more — promising interventions or just noise?

The probability that having a high VO2 max, high muscle mass, and high muscle strength are going to increase the length of your life and improve the quality of your life. . .is so high that to act in disregard of that is irresponsible.” —Peter Attia

With exercise, results matter more than “time served”

How much time should a person spend exercising? However long it takes to see meaningful improvements in VO max and strength

#299 ‒ Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of resistance training | Luc van Loon, Ph.D.

“It’s the exercise that makes you respond way more to the same or less amount of protein that you ingest.” —Luc van Loon

Resistance training partially reverses some of the hallmarks of aging type II muscle fibers

Age-related muscle declines are not as inevitable as you might think.

#294 ‒ Peak athletic performance: How to measure it and how to train for it from the coach of the most elite athletes on earth | Olav Aleksander Bu

Olav Aleksander Bu is an internationally renowned sports scientist acclaimed for his coaching prowess with elite athletes spanning a diverse…

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