#176 - AMA #27: The importance of muscle mass, strength, and cardiorespiratory fitness for longevity
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Sep 20, 2021
Discover the crucial ties between muscle mass, strength, and cardiorespiratory fitness in promoting longevity. Delve into shocking statistics on how declining fitness affects morbidity and mortality. Learn why improving VO2 max is vital for health, especially as we age. Explore the trade-offs and impacts of fasting on muscle mass, and uncover whether muscle size or strength plays a bigger role in longevity. Get insights on making modest fitness improvements and how they can significantly enhance your health.
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insights INSIGHT
Longevity Predictors
Cardiorespiratory fitness, muscle mass, and strength are all predictors of longevity.
Studies examine their relative contributions and how they impact mortality.
insights INSIGHT
VO2 Max Explained
VO2 max, measured in milliliters of oxygen per kilogram per minute, is an objective measure of cardiorespiratory fitness.
It's determined via a test involving an indirect calorimeter and progressively increasing workload.
insights INSIGHT
Fitness and Mortality Link
A study of 122,000 people categorized by VO2 max showed a strong link between fitness and mortality.
The biggest difference was between the lowest fitness group and all others.
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In this “Ask Me Anything” (AMA) episode, Peter and Bob discuss the longevity benefits from greater cardiorespiratory fitness (CRF) and greater muscle mass and strength. Conversely, they dive deep into the literature showing a rapid increase in morbidity and mortality risk as fitness levels decline with age. They also try to tease out the relative contributions of CRF, muscle mass, and strength. Additionally, they discuss the impact of fasting on muscle mass, the potential tradeoffs to consider, and finish by discussing why it’s critical to maximize your fitness level. If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #27 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here. We discuss:
VO2 max and its association with cardiorespiratory fitness [2:45];
Changing mortality risk based on VO2 max and cardiorespiratory fitness [7:45];
The profound impact of improving cardiorespiratory fitness [15:15];
Muscle mass, function, and loss with aging: how it’s defined, measured, and the cutoff points for sarcopenia [25:00];
Increasing mortality risk associated with declining muscle mass and strength [40:00];
Muscle size vs. strength—which has the bigger impact on mortality risk? [58:00];
Evaluating the cumulative impact of cardiorespiratory fitness and muscular strength on mortality risk when put together [1:03:30];
Investigating the rising incidence in deaths from falls, and what role Alzheimer’s disease might play [1:09:00];
The impact of fasting on muscle mass and the potential tradeoffs to consider [1:14:30];
The critical importance of working to maintain muscle mass and strength as we age [1:20:30]; and
The Peter Attia Drive