This clip is from podcast #88 — Paul Grewal, M.D.: Treating metabolic disease and strategies for long-term health — which was originally released on January 13, 2020.
Show Notes
How Peter prescribes exercise to his patients [2:08:30]
He wants them doing all four of the pillars:
1 Stability
- The single most important piece.
- If you don’t do stability work, none of this other stuff matters.
2 Strength
- Basically only in the context of appropriate stability
- Focus on hip hinging, pulling, and pushing as the predominant things that you need to be doing each time you lift
3 Zone 2 cardio
- 3 hours a week is the minimum effective dose
- Typically dulled out in three 60-min sessions or four 45-min sessions
4 Anaerobic (tabata-style) cardio
- This is more of a bonus, depending on the needs of the patient
*But stability is the main focus with Peter’s patients
- Paul says people are much more bio-mechanically resilient than we give credit for
- Peter says, “yeah, until they’re not”
Training for healthspan
- Peter says the only “sport” he’s training for is being a 100 years old and being able to perform like a functional 60-year-old
- Peter is training for the “Centenarian Olympics” (a fictional event Peter has created for when when he turns 100)
- And in order to be ready for the event, it implies what you need to be able to do at 90, 80, 70, 60, etc.
“If you just do strength training without stability, you’re going to get injured sooner or later. So you might as well commit to stability right away and make that an important part of what you do so that you can, for the rest of your life, continue to move heavy amounts of weight.”
⇒ For more, check out Peter’s Framework for Exercise
Paul Grewal, M.D.
Dr. Paul Grewal is a board-certified Internal Medicine physician serving patients in the Upper East Side, New York, New York. Dr. Paul Grewal provides a variety of services to patients at MyMD Medical Group, including holistic and integrative health, preventive care, and vaccinations.
Dr. Paul Grewal earned a Bachelor of Arts in Cellular and Molecular Neuroscience from Johns Hopkins University. After graduating, he went on to study medicine at Rutgers, New Jersey Medical School. He completed his residency at North Shore-Long Island Jewish Hospital.
Dr. Paul Grewal has a keen interest in the holistic prevention and treatment of disease. He takes great pride in helping his patients with their individual health needs, from reversing diseases like type 2 diabetes to losing weight or managing their hormones.
In his spare time, Dr. Paul Grewal enjoys spending time on the only pull-up bar in Central Park. [mymd.nyc]
