#206 - Exercising for longevity: strength, stability, zone 2, zone 5, and more
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May 9, 2022
Explore the keys to longevity through exercise! Discover how strength training and techniques like deadlifts play a crucial role in maintaining muscle mass as we age. Learn about the benefits of zone 2 and zone 5 training for optimizing aerobic capacity and cardiovascular health. Delve into the concept of the 'Centenarian Olympics' and the importance of functional fitness tailored for a vibrant life into your 100s. Plus, gain insights into balancing exercise routines and why stability should be at the core of all movement.
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Longevity Training
Train for longevity, not peak performance, to thrive as you age.
Prioritize activities of daily living over competitive metrics.
insights INSIGHT
Centenarian Olympics
Most people's physical abilities decline first with age, necessitating a proactive approach to longevity.
"Backcasting" from desired centenarian abilities informs current training priorities.
question_answer ANECDOTE
Breathing Squats
Peter Attia recalls high-school "breathing squats": 10-rep max weight, 3 deep breaths between reps.
This brutal routine added 100+ pounds to his squat in a year but caused significant discomfort.
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Making Smarter Decisions When You Don't Have All the Facts
Annie Duke
In this book, Annie Duke teaches readers how to make better decisions by treating them as 'bets' on uncertain outcomes. She emphasizes the importance of distinguishing between the quality of a decision and its outcome, acknowledging the role of luck, and avoiding biases such as 'resulting' and hindsight bias. Duke draws on her experiences as a professional poker player and combines these with insights from cognitive psychology and other fields to provide tools for making more objective and thoughtful decisions. The book encourages readers to get comfortable with uncertainty, seek truth through diverse opinions, and learn from outcomes to improve future decision-making[1][3][5].
In this special episode of The Drive, we have pulled together a variety of clips from previous podcasts about exercise to help listeners understand this topic more deeply, as well as to identify previous episodes which may be of interest. In this episode, Peter discusses his framework for exercise, what he’s really optimizing for, and how to train today to be prepared for a good life at age 100. He describes the importance of strength and stability, and why deadlifting is an important tool to consider for longevity. Additionally, he details why training in zone 2 and zone 5 is important, gives a primer on VO2 max, and describes the most effective ways to engage in those types of exercise. Finally, Peter reveals his current exercise routine.
We discuss:
What is Peter optimizing for with his exercise? [3:00];
Preparing for a good life at age 100: Training for the “Centenarian Olympics” [6:00];
The importance of preserving strength and muscle mass as we age [21:45];
The value of deadlifts for stability and longevity when done properly [27:30];
The importance of zone 2 aerobic training [35:45];
The most effective ways to engage in zone 2 exercise [40:00];
Zone 5 training and VO2 max [44:15];
A primer on VO2 max [52:00];
Stability—the cornerstone upon which all exercise and movement relies [1:03:00];
The Peter Attia Drive 