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…

You’re never too old to start exercising – just ask a 93-year-old rowing champion

Geroscience researchers report an astounding case study of a nonagenarian with the physical fitness of a 40-year-old

#287 ‒ Lower back pain: causes, treatment, and prevention of lower back injuries and pain | Stuart McGill, Ph.D.

All I did was learn from the best weightlifters in the world, people who know how to move load, learn what the efficiency was and turn it into a hack to change a person’s life.” —Stuart McGill

#285 – AMA #55: Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more

“Nothing comes close to having a greater impact on the length and quality of your life than your training. And unfortunately, we can’t put it in a pill. You’ve got to be able to do it. There’s no biohack for it.” —Peter Attia

Research Worth Sharing, December 2023 Edition

MDMA for PTSD, the HALL aging database, peanut immunotherapy, blood pressure cuff sizes and accuracy, and the effects of swearing on strength

#262 – AMA #49: Heart rate recovery, strength training, rucking, kidney function, and brain health

[Heart rate recovery] is one of the metrics that we should care about just as we care about VO2 max and just as we care about resting heart rate.” —Peter Attia

#261 ‒ Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength | Peter Attia, M.D.

I would never want anybody to come away from this thinking, ‘I’m too old to do anything about it.’ I think as long as you’re breathing, you have a chance to do something about it.” —Peter Attia

Cumulative time spent in “vigorous” physical activity lowers mortality risk

But the effects of frequent, sub-minute bouts of high-intensity movement have not convinced me to change my exercise routine.

Supramaximal exercise transiently raises serum uric acid

Why exercise-related acute fluctuations in this biomarker shouldn’t be a cause for distress

#252 ‒ Latest insights on Alzheimer’s disease, cancer, exercise, nutrition, and fasting | Rhonda Patrick, Ph.D.

My perspective has shifted as any scientist that’s following data should… When new data comes out, you have to reassess things.” —Rhonda Patrick

#250 ‒ Training principles for longevity | Andy Galpin, Ph.D. (PART II)

The best marathoners in the world would smash almost everyone you know in a 100-meter dash. They’re blazingly fast.” —Andy Galpin

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