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.”

#293 – AMA #57: High-intensity interval training: benefits, risks, protocols, and impact on longevity

You want to broaden your portfolio of training.” —Peter Attia

#292 ‒ Rucking: benefits, gear, FAQs, and the journey from Special Forces to founding GORUCK | Jason McCarthy

There’s so much benefit that comes from your ability to move yourself and to carry weight, and you are built and born and have evolved in order to do this.” —Jason McCarthy

Aerobic exercise for Parkinson’s disease

The neuroprotective nature of aerobic exercise influences a variety of Parkinson’s disease symptoms, on top of its role in impacting disease risk and progression

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.

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