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.”

#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

Can a new drug mimic the effects of exercise on bone and muscle?

Researchers have recently discovered that a new drug called locamidazole may help to prevent loss of bone density and muscle mass during periods of inactivity, but it’s no substitute for all of the benefits of exercise.

#242 – AMA #44: Peter’s historical changes in body composition with his evolving dietary, fasting, and training protocols

“Trends matter. You’re treating what you see, but you’re mindful of the trends.” —Peter Attia

#239 ‒ The science of strength, muscle, and training for longevity | Andy Galpin, Ph.D. (PART I)

The atrophy of fast-twitch fibers is almost exclusively the problem with aging and muscle.” —Andy Galpin

#235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.

Most 40 year olds, 50 year olds, they have pain anyway. So I’d rather be strong and have pain than be weak and have pain.” —Layne Norton

#232 ‒ Shoulder, elbow, wrist, and hand: diagnosis, treatment, and surgery of the upper extremities | Alton Barron, M.D.

One should never make their clinical, especially surgical, decision-making on just an MRI.”‒ Alton Barron

#228 ‒ Improving body composition, female-specific training principles, and overcoming an eating disorder | Holly Baxter, APD

You will always lose muscle mass when you attempt a fat-loss phase, but the leaner you get, the greater the risk of that muscle loss because you no longer have that caloric cushioning to support that.” —Holly Baxter

Muscle Mass and Cognitive Function

A recent narrative review hypothesizes a key role for myokine disruption caused by physical inactivity.

#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

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