Stay Young Forever: The #1 Thing For Overall Health & Longevity Is This... | Peter Attia
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- เผยแพร่เมื่อ 3 ต.ค. 2023
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Imagine yourself in the last decade of your life. What would you like to be able to do? I’m talking about the simple stuff, such as walking up a flight of stairs without losing your breath or picking up your grandchild. How about being able to stand up unaided, after sitting comfortably on the floor? Or simply being able to get yourself on and off the toilet with ease?
It’s so easy to assume these everyday movements will still come easily when we’re old. But my guest on this week’s episode of my Feel Better Live More podcast wants us to get real to the fact they probably won’t - unless we take action now.
Dr Peter Attia is a medical doctor and founder of the Early Medical Practice, a private clinic in America, which helps patients lengthen their lifespan while simultaneously improving their ‘healthspan’. He is also the author of the New York Times bestseller: Outlive: The Science and Art of Longevity
In our first conversation back on Episode 356, Peter explained in detail how years of research, observation and analysis have shown him that physical activity is the number one predictor of longevity. In this new episode, we really unpack what that means and, importantly, what strategies you can use to live a long and healthy life.
Peter explains a concept that he calls the Centenarian Decathlon - a novel, but specific way of thinking about the various forms of movement we might require IF we want to be strong, fit and active in our later years.
Like all decathletes, he explains, you need to be a good generalist. That means having high peak cardiorespiratory fitness, a wide aerobic base, functional strength and good levels of stability. He explains in detail why each of those metrics is important and how exactly we can start improving them.
If you’re in your 30s, 40s - even your 50s and 60s - then training today for your twilight years might seem too distant a goal to feel motivating. If you’re pretty active now, it’s easy to think you’ll be fine by then. But, Peter says, you’re kidding yourself if you think that your day-to-day function will not decline, as you get older. And, so he wants to empower us and demonstrate what we need to do today, to ensure we will have the life we want later.
We also cover resistance training, Zone 2 training, the importance of grip strength and foot strength, training for teenagers, training for women around menopause and so much more.
This really is an insightful episode, full of practical advice and wisdom. I hope you enjoy listening.
#feelbetterlivemore
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Peter’s book:
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So sorry to hear about your Mum. I hope she recovers soon, she is lucky to have you as a son. God bless.
I hope your mum is better. Any possibility to take into consideration Kaatsu for recovery?
@@tayjay116488 10:49 😅9😅
It has become almost unbearable to get through a podcast when there are so many breaks for advertising, there must be a balance that work for your income and our ears.
Thank you for considering.
I give up... sorry but the ad's are to aggressive.
Summary, while you are still relatively young, 20s and 30s, lift heavy weights for strength and do cardio to maintain high oxygen volumen consumption. Keep doing this throughout your life. When you are in your 80s, your strength and ability to walk fast will decline, but it will be lessened because you started at a higher level compared to a sedentary person. Don’t forget to work on your balance as well.
saved my 2hrs!
Also saved me 2 hours. But don't forget to do your yoga it is excellent for improving and maintaining balance, flexibility, posture and peace of mind.
Indeed! I do yoga 5-6 times/week. Every day is a different form: Dharma, Vinayasa, Bikram and kundalini to conclude the week. For me, more than anything, it is a path to evolution...@@yogaforthematurewoman
Thanks for the summary! No heavy weights when I was young, but I do some now in my mid fifties. Thankfully I live in a country where I can walk or take public transport everywhere and not become fat and car dependent.
Also read alot, learn new languages and play a instrument between age 20-50. You want to build up a buffer when young for the inevitable decline brain wise.
my grandmother walked 5 miles a day for over 50 years till she was 88 when she was in a car accident and broke ribs. she recovered and went back to 2 miles a day. at 96 she lives alone in her own home .does all her own cooking and cleaning. oh and she has a farm and grown her own food
@liveinms9949. What a lovely, encouraging story. Your grandmother is an inspiration. Is longevity in the family?
I'm 75. I still take the stairs at my condo rather than the elevator. I live on the 13th floor. I don't exhaust myself but I am slightly winded at the end. At the gym, I can press 200 pounds with my legs - 2X 20 reps. I no longer run but I can do the treadmill for 15 minutes at 4mph and a 10 incline. I do on average about 10,000 steps daily but frequently get close to 20,000 steps. Every morning, I do 80 push-ups. The more you do, the better off you'll be.
Damn.....that's fantastic. Even at my age, 40's , 80 pushups is great. How long have you been into fitness. Or when did you start? Just curious.
MashaAllah
Very impressive. Keep up the good work.
@@alals6794 I've exercised consistently over the past 35 years, including running marathons. I've slowed down but haven't stopped. I sold my car 10 years ago and now walk a lot more. Push-ups are really simple and it's easy to maximize their number by simply increasing the total every few days A year ago I was only doing 40 or so. I began upping the count by one a week . This is very easy to do! I also employ what I call "opportunity exercise". If I see litter on the street, I'll bend over and pick it up. I have friends who think I'm crazy to do this while spending twice as much time at the gym as I do. Keep it simple and keep on truckin'!
Your a beast. Keep it up.
2:06:29 if only people would take an hour of brisk walking in a tree zoned area. I walk for 2 hours daily in a forest. This practice finally cured me of all bloated issues. It took a mere 20 days!!!!! Nothing else worked! Trees have healing properties.....I am convinced of it!
Amen to that 🙏❤️
Yes nature in and of itself have many healing properties.
NIce....you don't have to worry about a car hitting you or someone jumping you in the forest.
I am convinced that walking in nature has more effect than walking on a treadmill. I never lost weight in a gym only by walking outdoors
@@3225Angela ABSOLUTELY!
After watching my Mom, Mother in law, and multiple friends, parents age into their 80's; healthy aging is all about being able to do basic skills. Showering, laundry, light shopping and cooking, driving and walking on your own. If you are doing more, you are well ahead of the average.
Love Dr. Attia. I believe he saved my life. I’m 64 year old female who took up swimming this summer and it has had a marked impact on my mental and physical health. For instance my blood pressure has gone down 20 points now my averages BP is 121/65 and mental health has gone up 90%. 😂
🙌
You're beautiful
When I was nursing I noticed how the patients in their late 80s or 90+ who had avoided hospital admissions up to that point were very often farmers. Keeping active into older age, waking up with purpose, keeping regular hours etc. They had been in no hurry to retire. They weren't people who worked out but activity happened daily and I think that makes a huge difference.
I second that with academics - I often see / meet people that found their calling in life and basically just never "stop working" e.g. the professor that still researches and publishes papers, the surgeon that still operates, the engineer that still plans new things, the mathematician that still teaches... most of them usually work well into their 80s.
@@dededubois3241 yes indeed. This reminds me that a client described to me recently how he was seeing a therapist who was still in practice at 93. She worked up until a few weeks of her death.
This is interesting. I remember Doctor Oz on Oprah saying the longest living in the world worked in rice fields and similar! It was the half bending to chop the reeds leading to strong quads and upright-ness that was the correlation
Surrounded by nature at the farm and sitting at the office for 40 weeks a week are two different things. No wonder why the farmers had a better shape and wanted to continue what they liked doing.
👍👍
I listened to about 30 minutes of this last night, and this morning I reflected on it, and wonder about how accurate this is. There are certainly very healthy people in so-called blue zones, who are probably not lifting a lot of weights and doing a lot of cardio. They have good community, a sense of purpose, low stress levels, and age well into their 80s and 90s without all of the excessive exercise we ‘sophisticated ones’ do. I like his advice to stay active and get as fit and healthy as you can, but without community and good emotional health, this will just end up being another stress inducing burden we place on ourselves that could have the opposite of the intended effect.
I think there might be some truth to this. I had several family members live into their 100s or 90s and none of them lifted weights or did strenuous exercise regularly. I also live in Okinawa now and see the older people here, they mostly walk a lot and there’s lots of hills and they garden and clean the outside of their homes and local areas. None of them look like, or live like athletes.
I agree that the emotional health is extremely important in quality of life. I do think that he goes into more detail about that in his book, though.
Forgiveness really helps our health in many aspects without the burden of pills. I learned that from my own experience. Thank you.
very well out Adam Rose. Yes and the forgiveness hilltran. I think a lot of Peter Attia < Thank you
*put i mean. Sorry :)
At 77, I can get down on the floor and get myself up without any help or assistance and pick up a 35 pound kettlebell to simulate lifting a child. Working to increase both.
hats off!
Thanks!
Willpower and perseverance. Plenty of time to rest when I am dead. Good for the brain also.
Good job Tom I validate you 😂
Love it! Very inspiring!
Am almost 79, and still working out every day, and so happy to hear your information about keeping fit and strong! Thank you!
How's your sex drive near 80s ? How often and quality
Me too I’m 71 workout everday praise the lord ❤
Started at age 5.. 39 now still hit it everyday! ✌🏼
Not many 79 old ppl comment on you tube. You are very impressive.
👍💓💓💓great
I’m very fit, was an elite athlete competing into my 60’s. But I worry about my kids, in their 30’s. None are overweight, but I’m still way fitter than any of my 4 kids.
I deliver for Amazon and it is crappy at times, but it keeps me moving and feeling good. I also do intermittent fasting. I'm 46 and people tell me I look like early 30s.
I remember I used to deliver to an older gentleman and he always said, "you know, you have the best job in the world!" At first I wasn't sure what he meant, but 4 years later, I completely understand.
My husband just started delivering for Amazon. He likes being on his knees and moving most of the day and says time passes quicker
00:00:00 - Exercise and longevity, centenarian dec
00:01:59 - - Archery - Maintaining physical
00:03:39 - Summary: Importance of being a well-rounded
00:05:49 - aging, setting goals, independence, enjoying
00:07:39 - pool safety, strength training, specificity in
00:09:32 - Sports science advancements and declining physical abilities.
00:11:41 - Rehab, decline in physicality,
00:13:45 - VO2 max, ventilation rate, exercise
00:15:59 - fitness decline with age
00:18:08 - VO2 max and aging
00:20:11 - Maintaining fitness for aging.
00:22:28 - exercise options for non-runners
00:24:08 - aging, mobility, falls, mortality,
00:26:02 - fall-related injuries, cost, mortality,
00:28:21 - Summary: Four pillars of exercise discussed:
00:30:35 - high VO2 max, all-cause
00:32:41 - Summary: Stability and muscle fibers in relation
00:34:35 - aging and muscle fibers
00:36:54 - Weightlifting and muscle fiber recruitment. Observ
00:39:06 - Summary: Appreciation for modernity,
00:41:36 - Responsibility in modern world, exercise,
00:43:45 - exercise components: VO2 max, strength
00:45:58 - Weightlifting, muscle fibers, running,
00:47:55 - Strength training for women and men
00:49:42 - Summary: Farmers carry exercise, videos on
00:51:41 - blood glucose, VO2 max, training
00:53:52 - Grip strength, functional exercise, measuring
00:55:46 - Minimalist and barefoot shoes discussed
00:57:56 - foot strength, Vivo barefoot shoes
01:00:04 - Importance of strength training for women
01:02:28 - lifting weights, genetic potential, bone mineral
01:04:27 - Children learning kettlebell lifts
01:06:11 - "Importance of fitness for teenagers"
01:08:12 - Obstacles to change: habits, inertia
01:10:20 - Exercise, changing behaviors, food choices
01:12:33 - behavior change, addressing impediments, short
01:14:30 - overcoming setbacks and self-judgment
01:16:28 - self-neglect in mothers
01:18:35 - emotional health failure, low-grade add
01:20:53 - Trauma impact, adaptations, maladaptive
01:22:57 - Summary: Associations between negative emotions, anger
01:25:14 - forgiveness, importance, inputs, physical
01:27:13 - Forgiving ex, building trust
01:29:01 - forgiveness exercise, emotional and physical benefits
01:30:56 - health consequences, hypercortisolem
01:33:07 - chief complaint, goals, preventive healthcare,
01:35:09 - blood tests, risk assessment, family history
01:37:03 - Summary: Whole Food Source ingredients, vitamins
01:39:14 - topics spoken about in the chunk: single
01:41:26 - NHS politics, short-term bias,
01:43:43 - Affluence and health correlation
01:46:01 - Hormone replacement therapy controversy
01:48:36 - Hormone replacement therapy and menopause
01:50:44 - Estrogen and cognition, zinc Cartier
01:53:02 - "Speed, ATP, lactate,
01:55:25 - Max aerobic efficiency, lactate levels,
01:57:47 - Zone two conditioning, lactate measurement,
01:59:40 - Zone two exercise benefits and percentages
02:01:29 - Injury risk, overtraining, VO
02:03:25 - training, strength, workload, evaluation,
created with timestampgenius.com
God bless you friend!
Da real MVP
@techfren 💓👍👍
Thank you!!
Thank you very much 🙏
I’m 84. I honestly thought I’d still be skiing…sure, back on the baby hill. I thought I’d still be road cycling…..rural roads, not too hilly. The stuff hit the fan 20 yrs ago. Have been trying with the help of experts to connect the dots ever since. Started with Western method….neurologists, MRI’s (plural). Moved to Eastern approaches. I now use a walker most of the time. My focus at present is following Dr. Joe Dispenza. I realize I need to heal myself. With his guidance and my perseverance, I’m certain I’ll succeed to an acceptable point….like getting up off the floor, etc. Thank you both.❤
Hi. sorry to hear. Are you saying you slowed way down at 64 yrs. ?
Are you using NMN ? What have you tried in terms of supplements?
You can do it! I'm rooting for you! 😁👊
Patricia….in 2002 started having debilitating, involuntary muscle contractions in the abdominal area. It’s a type of myoclonus. Myo=muscle, clonus=jerk. Very painful….like doing ab crunches for an hour with no breaks. I tried different drugs. Not the route I prefer but the myoclonus is a miserable experience and I was desperate. Lyrica slowed it down…not as frequent, not as strong. Lyrica is addictive. I’m not a vegetarian but I do eat lots of fresh fruits and veggies….but too much sugar. To answer someone else’s question, yes, I take many supplements. Haven’t had a cold in many yrs. As my husband said to me once, gotta hand it to ya….you never give up! If I were to have a tombstone, it would be inscribed with, ‘She tried, and tried and died’. 😂
@@shirleyclemmer3299 haha. How about: she tried and tried, and then succeeded? 🤌🏽🙌🏽👍🏽
My great grandfather was 80 years old and would walk from Grates Cove to Lower Island Cove in Newfoundland. Approximately 15kms one way and the topography varies a lot. He was a reverend and would go to deliver a sermon. He walked with purpose. Lived into his late 90’s. Both my grandfather and my grandmothers brothers lived well into their 90’s. I hope I can do them proud. Competitive swimmer at national Canadian level and workout 4 days a week with cardio and resistance training. Haven’t stopped and don’t plan on it! I love Dr Attia’s book Outlive! Highly recommend it
Happy thanksgiving! (yesterday) ❤
I am very sorry to hear about your Mother. I understand. I am caring for my own mother and seeing the once robust, highly active woman I admired, slip away. It's very scary and so hurtful - for both of us. I could tell you care for your Mum very much - many blessings to you and her and all the family. It's time we make some the old ways, the new ways of being. Get off the couch, from behind the computer, and get moving outside and in nature.
The best thing you can do for longevity is do some extended fasting and lower your carb intake. Glycation is one of the biggest drivers of aging and fasting reverses this and stimulates your body's repair mechanisms. Some benefits of doing occasional extended fasting: High blood pressure is lowered to normal levels very quickly while fasting. Fibrosis/scarring is reversed over time, including in the heart and lungs.
Fasting stimulates phagocytosis, the ingestion of bacteria, plaques and viruses by the immune system. It will also remove any 'foreign material' like spikes that are not supposed to be there. Whether natural or unnatural in origin..
Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body.
Blood sugar and insulin are lowered when fasting, allowing white blood cells to move more freely throughout the body and do their job.
Vitamin D plasma levels are increased as fasting improves metabolic health, and vitamin D in turn increases autophagy.
Fasting increases nitric oxide release.
Fasting restores NAD+ to healthy levels.
Reflexes and short term memory are increased.
Telomeres are lengthened and fasting also increases anti-aging Yamanaka factors.
After 72 hours or more fasted, your body recycles up to 1/3 of all immune bodies, rejuvenating your entire immune system. This helps prevent the onset of new autoimmune conditions, which develop through a leaky gut and damaged immune system.
Fasting can help with MS, Depression, BPD, Autism and seizures.
Thymus is regenerated, which suppresses aging and renews the immune system. The thymus also plays a vital role in fighting cancer.
Weight loss from daily caloric restriction has 1/4 to 1/3 of the weight lost as lean tissue while many studies show fat loss from 36 h fasts without losing any lean tissue!
The obese will lose extra tissue like loose skin while fasting, but the skinny or frail will have increased growth hormone release than the obese, which helps to make more lean tissue and reduce frailness.
When you move out of MTOR your body shuts down the building blocks of the cell required for viruses to replicate.
The hunger hormone ghrelin also lowers with extended fasting and rises from dieting.
What breaks a fast? Anything with protein or carbohydrates in it will break a fast. Most teas and herbs are OK. Most supplements and meds will either break ketosis directly or contain a filler that will. Many meds are dangerous to take while fasting.
Does fasting lower testosterone? No, it raises it when the fast is broken by increasing lutenizing hormone. Fasting also increases insulin sensitivity, which helps with muscle building.
Fasts of 36-96 will not affect short term female fertility or affect menstrual cycle. They also may increase long term fertility, especially in women with PCOS.
Fasting reduces pain and anxiety by stimulating the endocannabinoid system in a similar way to CBD oil.
One day of fasting can cut your leptin levels in half and gets your immune system working properly again! This reduces leptin resistance, which impairs immune function.
Stomach acid is reduced over time while fasting and can allow for the healing of treatment resistant ulcers. Some patients may need continued acid reduction medication while fasting.
Does the body preferentially prefer glucose as a fuel? No. Except for brief periods of very intense exercise, your body mainly burns fats in the form of free fatty acids. Your brain also prefers to burn ketones at a rate of around 2.5 to 1 when they are available in equal quantity to glucose.
Fasting stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle damaged proteins and foreign matter such as viruses. It will can kill cancerous and senescent cells
It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency. Increased mitochondrial function also has the added benefit of increasing your metabolism, fighting infection and cancer prevention!
Fasting releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth. This can help a great deal with diseases like MS, peripheral neuropathy and Alzheimers.
When not in ketosis, the brain can only burn carbohydrate, which produces a great deal of damaging ROS the brain has to deal with.
Fasting also increases telomere length, negating some of the effects of aging at a cellular level.
When you fast, this stimulates apoptosis in senescent or genetically damaged cells, destroying them. Senescent cells are responsible for many of the effects of aging and are a root cause of the development of cancer.
A fasting mimicking diet for 3-5 days in a row also provides many of the same benefits as water fasting. FMD usually has 200-800 calories, under 18 g of protein and extremely low carbs.
Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia. They also help with dementia and many other issues even if you take them while not fasting!
Glycine and trimethylglycine can also be useful supplements while fasting that won't break ketosis and have many benefits.
Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. If you experience extreme symptoms of some kind, especially dizziness or tremors, then simply break the fast and seek advice.
Resources:
www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
www.ncbi.nlm.nih.gov/pmc/articles/PMC1413655/
www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
pubmed.ncbi.nlm.nih.gov/6859089/
www.ncbi.nlm.nih.gov/pubmed/10232622
www.ncbi.nlm.nih.gov/pmc/articles/PMC8470960/
www.sciencedirect.com/science/article/pii/S1931312809002832
pubmed.ncbi.nlm.nih.gov/15522942/
faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.819.10
www.biorxiv.org/node/93305.full
www.arcjournals.org/pdfs/ijrsb/v3-i11/7.pdf
www.ncbi.nlm.nih.gov/pmc/articles/PMC6407435/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6141719/
pubmed.ncbi.nlm.nih.gov/20921964/
pubmed.ncbi.nlm.nih.gov/25909219/
www.cell.com/molecular-cell/fulltext/S1097-2765(18)30605-1?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1097276518306051%3Fshowall%3Dtrue
pubmed.ncbi.nlm.nih.gov/28235195/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/
www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits
medicalxpress.com/news/2022-10-treatment-pulmonary-fibrosis-focus-telomeres.html
www.ncbi.nlm.nih.gov/pubmed/10859646
academic.oup.com/ajcn/article/81/1/69/4607679
pubmed.ncbi.nlm.nih.gov/31877297/
n.neurology.org/content/88/16_Supplement/P3.090
pubmed.ncbi.nlm.nih.gov/31890243/
pubmed.ncbi.nlm.nih.gov/2518860/
www.ncbi.nlm.nih.gov/gene/25712
pubmed.ncbi.nlm.nih.gov/23707514/
www.ncbi.nlm.nih.gov/pubmed/24905167
www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart
www.ncbi.nlm.nih.gov/pmc/articles/PMC7093158/
clinical.diabetesjournals.org/content/36/3/217
www.ncbi.nlm.nih.gov/pubmed/23876457
www.ncbi.nlm.nih.gov/pmc/articles/PMC6526871/
www.ncbi.nlm.nih.gov/pmc/articles/PMC7607739/
pubmed.ncbi.nlm.nih.gov/29727683/
www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/
www.ncbi.nlm.nih.gov/pubmed/25686106
pubmed.ncbi.nlm.nih.gov/21410865/
www.collective-evolution.com/2017/05/16/study-shows-how-fasting-for-3-days-can-regenerate-your-entire-immune-system/
pubmed.ncbi.nlm.nih.gov/7714088/
www.cell.com/cell/fulltext/S0092-8674(19)30849-9
www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
pubmed.ncbi.nlm.nih.gov/23408502/
www.amjmedsci.org/article/S0002-9629%2815%2900027-0/fulltext
europepmc.org/article/MED/22402737?javascript_support=no
onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2005.02288.x
www.nejm.org/doi/full/10.1056/NEJMoa012908
pubmed.ncbi.nlm.nih.gov/27569118/
www.cell.com/cell-metabolism/abstract/S1550-4131(15)00224-7
repository.upenn.edu/cgi/viewcontent.cgi?article=1537&context=edissertations
www.ncbi.nlm.nih.gov/pmc/articles/PMC1779438/
www.nejm.org/doi/full/10.1056/NEJMc2001176
www.sciencedirect.com/science/article/pii/S0005272806000223
www.clinicaltrials.gov/ct2/show/NCT04375657
pubmed.ncbi.nlm.nih.gov/20102774/
This list compiled over years of research by the user known as Pottenger's Human on youtube. Feel free to copy and paste this anywhere you like, no accreditation needed!
My community tab will always contain an updated version of this list of fasting benefits. I also have playlists on fasting and health topics.
That was great information thankyou.♥️🙏
You're very welcome!@@paulbirkbeck1790
To make your reference list useful instead of a wall of text links to unknown papers you should state what each one is a reference to. Otherwise great work.
Yeah that will only take about a year.@@kiwiwriter
Feel free to do that for us, and you can read the papers while you're at it. @@kiwiwriter
Peter has such an exhaustive vocab, love how he articulates, and easy to understand, provides beautiful context and examples to nail home the point, especially the spiderman analogy 😂
I am in my eighth decade. I have FFMI over 20. An elite Vo2 max and pretty solid cycling base. So far so good. What you don’t seem to discuss is the joint, and soft tissue discomfort that still impinges on activity. Also I believe from my experience that you can move your relative strength and fitness up the percentiles as you age as retirement gives more disposable time. If you find you are struggling with getting up on one leg for example you can attend to that. I think that if you do identify a weakness you need to work on it before it becomes a problem. Just some personal thoughts of a retired surgeon. Not advice!
I don’t think there will be such a thing as retirement when I’m ready to in the next 30 years. And I forgot to get married in my 30s so I will probably have to work up until about noon the day of my funeral.
I think relaxation is the main factor for longgevity
And low stress.
I add 10 minutes of weightlifting to my gentle yoga class because I want to be more holistic about my students exercise. Yoga on its own is excellent for maintaining and improving balance, flexibility, posture and peace of mind. Some experts say stress is the biggest factor leading to most illnesses. Also I encourage my students to practice intermittent fasting, cutting out the manufactured oils and cutting down on sugary carbs and junk food.
I think this is great advice. My husband and I started doing yoga a few years ago and it has greatly improved our day-to-day life. We do also walk every morning and we add a little bit of cardio and some weight training as well but we never work out for more than 30 or 40 minutes. The amount that we have reduced our stressed and increased overall positivity towards life is truly remarkable
You could add push ups chin ups and dips with squats and that would hit most body parts
@@danielle7729 well done!!!
@@dlvau great idea but for my students, who are mainly elderly ladies, they would definitely struggle and the squats would be out of the question for their knees :)
Pilates has increased my strength of smaller muscle groups, which are the groups people forget to focus on. Important for knees and shoulders.
I am 81 years of age & have to say that this video does discuss very relevant issues. I maintain my physicality by a full body exercise regime every day, as shown on my channel but I am very cognisant of my "ageing". I am my own experiment, I study my own natural physical decline but more with the aim to making small improvements in my physical ability to do the same exercises not let things decline because I struggle. My main focus is being "good for age", not setting goals & overdoing it to achieve them.
After having read Peter Attia’s book Outlive, my view on aging has completely changed! He is simply brilliant …
I looked at my longevity genetic SNPs on 23andme since most of my grandparents, great grandparents, great aunts anfld great uncles lived to 97-106. I'm double dominant in all longevity FoX03 and a bunch of other snps. This explains my family's longevity and why none of my grandparents were into exercising and still lived long. One even smoked tobacco, obese, and don't like exercising not even walking. He lived to 99.
This information seems helpful to know. What are those longevity snps? Do you have the marker names? Thanks for sharing.
I’m 52 and I’ve been consistently weight training since I was 13. I was just a skinny kid that wanted to put on muscles lol. Who knew weights would preserve me all these years!??
Exercise is definitely the elixir of life as someone living it ✌🏼
Having multiple sclerosis, this is very depressing. I don't even have the choice to get fit and train even though I want to. So people, make the most of your lack of disability, don't take it for granted.
So true. You are already carrying a load that people don't even know about. I've got some physical limitations as well, but not as bad as you. It's not what you do, it's what you do with what you've got. Good luck to you!
Have you tried smoking marijuana? I've heard that weed can really help those with your condition.
I've read some articles MS and Lyme are parasites in the body. Very interesting disorder. Affects everyone so differently. The unknown causes are interesting as well.
Recently in my area, a woman in her 80s was hit by a car while she was crossing a zebra crossing. The car hit her with such force that she made a large dent in the windscreen, before being thrown to the ground (I was travelling past minutes after this happened). She survived and was back visiting her local gym, where she was a regular, within weeks. I found it mindblowing that she survived such an accident, given her age, and it has to be down to the fact that she worked out and kept herself strong.
My 86 year old Grandad just keeps going by refusing any help. He just replaced his kitchen ceiling after it caved in and tiled his bathroom floor.
Dr Rangan thank you so much for creating such a usefull channel for people like me. I am battling alcahol use addiction right now. 3 months 2 weeks sober, first time in my life so long and what keeps me going right now are doctors, I found you through video about addictions. Im working out in gym for almost 2 months, today I started to run because of this video. I will watch all your videos because there is so much usefull things I need to get to know to learn how to live healthy and try to undo as much as I can the harm I did to my body. I believe in myself thanks to you. Its like if I found my personal doctor and I feel like im gonna be ok now, I just need to listen to you and I fully trust you, I see you know a lot and have big experience in life. Wanted you to know that somewhere on other corner of the planet one addicted alcaholic is battling for his life using your content and having hope in himself again. I really feel like I can do it thanks to your channel. Thank you so much. Maybe one day I will find your conference to get a sign on your book and tell you that its me and how you changed my life.
Not going to drink today. Tomorrow is another day
@@rsatterth 8 months in 3 days
You can do it! ❤
When I reach my 90's I plan to continue working in the garden. Fresh air, sunlight, movement and the enjoyment of nature will nurture my body and soul. Thank you for this perspective of health.
I'm 61, I started lifting weights and training when I was 17, I've pretty much trained all my life, the one thing I've come to realize now is that I'm not competing against others I'm competing against myself, infact my own body, I'm fighting the aging process, eventually one day I will lose, we all lose one day, but I will go down fighting all the way.
Yes have trained my entire life as a child always played ball rode my bike done pull ups went in the marine corps at 17 years old still walk every day still strength 5 to 6 days a week I am now 80 years old love life will never give up
💯
I am 67, went vegan 6 yrs ago. Lost 50 lbs. No more CPAP, asthma, restless legs, gout, bursitis, I could go on.... Ride bike trainer and walk run train, and hike. I made have waited late to start, however I still am ahead of the game. And watching these videos has helped me so much. Onward and upward!!!
Hello👋🏻
Good on you! Inspiring share! ❤
you wont live long being vegan, go carnivore immediately, to try and offset those years of veganism, trust me and do your own research. I'm literally trying to save your life right now.
Take your B12
Amazing! I've been vegan 28 years and workout two hours a day at 54.
I'm 63 and still work out, have 99% dark hair and can do most everything what i did in my 20s-30s. Lots of raw foods, daily exercise with free weights and aerobics. Also a positive mindset is a must and at times in this world is the most difficult. Money is a very important catalyst to insuring a healthier and calmer life past 100 as well.
Dr.Peter I wish you could see me train, assisted-living, and independent care and my Parkinson’s group. I feel so encouraged that I’m doing so many of these things with the residence. We do balance training around a pool table, we do strength training, dance class, yoga, tai chi, stretching, I’m amazed at what these men and women can do and how excited they are to learn. Thank you so much for this video. It is just backing up what I’m doing that. I’m on the right track.
This video was really useful, though the first half left me feeling really depressed, and I almost gave up on it...I'm 63, pretty fit (I would have said, until hearing how much percentage of my body weight I need to lift in order to have a good outcome in later years). Taking on board lots of ideas from other interviews on your channel have improving my fitness habits and diet considerably. I love hillwalking, and always carry a backpack (nowhere near what is needed, apparently), but also have sole care of my 95 year old Mom and her home since my husband died 4 years ago; free time is limited. I was really happy to have continued listening, to hear you say that 'Not everything that matters can be measured' and (for example) letting go of anger and resentment are as important for our health as 'physical' things. In my experience, the things which can't be measured are the hardest to fix, but I really appreciate your holistic approach and hope to hear more strategies which might help, in future.
great share! you are doing amazing ❤
THANK YOU for getting rid of the intro music/preview - just straight in to it is the best way
Experiment to try right now: Can you get up from the floor without using your arms/hands? (Do daily the rest of your life.)
Being fit. That has to be the most important goal for any old person. Strength and stability so brilliantly explained here. Thank you again.
Thank you for watching
This is not true ... being happy and social are by the far the more important predictor of life expectancy and they make life more enjoyable... fitness is not without its benefits of course but loneliness is a far far bigger problem and it's negative impacts are as large smoking 15 cigarettes a day.
@@nicmarks1332 I think I have heard him say that the positive benefits of exercise are significantly bigger than the negative effects of smoking are. I think he touches on it around @30:36. He goes into more detail in other podcasts.
Being fit should be the goal of EVERY person
Im in the top 1% for my age 50 yrs female for vo2max over 60ml.kg.min - former elite athlete. Kept it all going. Very important. Also I vary the sports - swim, bike, run, xski and lifting (strength x 3 a week 365), but I also use the hilly terrain - the important thing is I love it - I love moving…and love the variety of sports. A variety of vo2 workouts, threshold workouts, hilly, flat and easy workouts..I never use the word „cardio“….I’m outdoors most days. I workout twice a day - no more that 8 to 10 hrs exercise a week. Is optimum for me, with 2 days rest/no exercise. The upshot: I feel alive, fit and very well. 🎉 my biggest tip: find movement you love…be consistent with it.
What kind of a job do you have if it is not a secret? your routine is impressive. if you do it while working full time job - it would be inspirational to know that it is possible. I have an awfully stressful job and do not have any energy to move when I come home... but maybe it is just my own excuse to be lazy...
Do you have a job?
I'm 36 yrs old i started going to the gym its been 1.5 yrs now since i started lifting weights and leg workouts and climb 100 steps up and down 3 days a week, all this I'm doing so when my children are big i would rather still want to be their support and back up, i would nvr want my children to run into debts taking care of me, if i choose to live a sedentary lazy life, its my children who will be paying a price for my laziness, i want to be fit and healthy for my ageing parents and my growing children, and as well as for myself
I've been sedentary largely my whole life, i've struggled with food and eating, tried every diet going hoping to find an earing style i could stick to that would help me reduce my intake and eventually i found it.
After dash, Mediterranean, vegan, i eventually found keto which led to carnivore.
I finally lost over 50kg, lowered blood pressure, improved all my blood markers and now feel able to go to the gym 3 times a week
Great job! Are you going to do carnivore long term?
@@drizzt8965 yes, I have no plans to go "off diet", this is a complete lifestyle change for me. I've experimented with introducing non-animal products and there are a few things I can tolerate in small amounts but I would say my plan is to remain 95% plus carnivore, with most days being 100%.
Yay! I was going to suggest that
This was an incredible interview. One of the most comprehensive I’ve heard with Peter. For people who have had traumatic injuries, or have osteoarthritis in their knees or joints finding exercises and resistance training routines can be challenging. I’m 68. I lost 2 inches in my left leg/ankle when as a passenger on a motorcycle, we were broadsided. I cannot comfortably go barefoot or even in flat shoes. I must wear at least an inch and a quarter lift in my left shoe which I have been doing for 60 years. Likely because of the leg length difference and sports injuries. I now have OA stage 2 to 4 in both knees, and spine. Very few of us especially when leading an active life, have not experienced some form of injury by the time we’re 70. Other than specific sports medicine PTS, I rarely hear anyone coaching resistance training for people in this age group with previous or present injuries.
Strength and bone density is number 1. Number 2 is flexibility blood flow and lung capacity. Number 3 is nutrition. Number 4 mental attitude. Number 5 family.
My four grandparents had a a very gentle hand grip, certainly not strong handed people, they all lived into their mid 90's and in reasonable good health.
Very interesting. But I'd just like to say, i'm 57, not on HRT and my bone density is great, even though I'm petite! However, my mother and grandmother had strong bones, too. So perhaps i just got lucky in that respect. Also, I've been active since my twenties and these days i lift weights 4 times a week, cycle and walk and do yoga. I eat only whole foods, except for having a little chocolate at the weekend. I've never felt healthier, more awake and alert, or as strong.
I wish some doctors wouldn't issue what i perceive as threats to women's health if they dont take HRT. My mum is nearly 80, no HRT, did a 12-mile walk recently! She's on no medication at all. She's amazing!
Okay guys - I am 84 and still fit. I no longer run anywhere, but am capable of fast walking for some distance. I weigh 125 lbs, am 5"3". A lifetime vegetarian. Rode my horse until a couple of years ago (she got too old), and am active all the day long. I feel I am about 35 in my mind! I have never exercised per se, but move my body daily.
Someone who spends a lot of time in an aged care village as my dad is 100. Sight & hearing loss is devastating. They can no lo her watch a movie, see who they’re speaking to, hear each other. I feel these issues are something our medical fraternity should focus on & QUICKLY.
Agreed. My dad essentially gave up at 90, in part because of failing vision and hearing.
I think Tai Chi and Yoga are very good starting points for joint flexibility and lower body strength into 80s and 90s. Start now and you will find that much of the time you are doing motions and postures that bring you just short of actually sitting on or rising from the ground. These practices, if done with alertness, are very gentle on the joints. Ruck-like activities can be done around Austin (and Canyon Lake) but on a bike. I did that at Canyon Lake every day for a vacation week on a heavy trekking bike on steep hills and even had an impact on my A1C bringing it down (briefly) to 4.8%. Hills will humble you.
I started weightlifting in my 30s, but i can still feel my body getting stronger, exercise is tough. I believe that no pain, no gain, if you work hard there will be reward at the end… that reward is good health, I don’t care abt longevity, i just want to stay healthy for as long as i live, if that makes sense..
At 45, I was doing 6 miles through the woods on unpaved paths in an hour. Now I’m 76. I swim most days. Not far. I ride my bike, just a couple miles. Not fast. I paddle. I walk up (and down) 3 flights of stairs to my apartment several times a day. I walk 20-25000 steps almost every day. I start my day before getting out of bed by doing 5 minutes of serious stretching. Other stuff I love to do and fully expect to be doing all these things in my 90s. Want to continue waterskiiing once or twice a season.
my neighbours 94 he said don’t let anyone do anything for you do it yourself he cleans his own gutters mow the lawn clean his windows jet wash his paths looks after his wife she’s 94 too . he walks to the shops
Thank you very much for talking about menopausal women! Medical doctors in general are not trained enough about menopause and HRT even though all women experience it. I became a local FB group for women in menopause. There are so many women suffering and they seem to deny using HRT without knowing it enough. Same for medical doctors. It's very sad to see....!
I want to be able to hike up a mountain into my 80s and 90s. I also switched to vivobarefoot and fivefingers 10yrs ago. I'm a cyclist and adding more zone 2 in smaller batches of 30-45min really changed my fitness about two years ago. I think I'm starting to realize I need to lift more weight than I have been to really increase that muscle mass so I don't lose it going into that old age
I had the trauma of putting everyone else first as i learned that from my own mother and Grandmother. It took mother having a serious diabetic stroke and becoming blind and disabled to make me wake up. Please, use my example and take care of yourself. ❤
This was 2 hours?! I was so engrossed in the conversation that it felt like 20 minutes 😅
Great video! 👏👏👏
I work on the third floor and skip up the stairs briskly.
I am astounded at how many of my colleagues, decades younger, wait for the elevator.
He's so great to open up this subject in such an ordinary and useful way. I so appreciate his information and motivation. Thank you boys. 💕
He takes 10 minutes to make a point that could be made in just one minute. The success of this guy is a mystery to me.
As is typical of all podcasters, They all like the sound of their own voices.
Hi,
Fully agree. I’ve been super fit for the last 12 years and always kept fit at work also did time-trial cycling many years since my 30’s. Now I am 53 I can still sprint up a steep 18% gradient 200ft hill over 560 watts foot power at 4 min 30 second per mile pace. My resting heart rate is 35-43 and max HR 178BPM this year so far. I find the hill sprints is what keeps me youthful along with deadlifts. My face picture was taken after a wet rainy muddy cross country last week NOV 2023. You can see I look soaked but I don’t look like the usual 52 yr old as I am told by others. My advise go whole food plant based drink plenty of water sleep early & sprint up hills plus weights & zone 2 activity.. Attia has it right:-).
Your health is your wealth...Ist ✌👍💥
For sure!
Sacrificing health for wealth just ends up with a fancier tombstone, your family can visit once every 5 years instead of going on an adventure with that family every year or 2.
Great stuff
I’m a licensed osteopathic physician bird certified in internal and hospital based medicine but have an integrative approach. For an internist to know that the functionality of the internal organs is for the body’s soma (MSK system) that is controlled by the CNS (central nervous system) is almost heretical but it is actually beyond intelligent design. This organizational philosophy makes muscle health the foundation for metabolism and roots our disease models in reality.
Amazing podcast great information. Peter is the best and I love how you interview people.!! you always ask the perfect questions! I am so sorry to hear about your mom. That is a tough situation.
Appreciate the kind words - thank you
I concur!
@DrChatterjeeRangan what about those vibration gadgets they use 4 people in comas?
Would that be helpful to.ur mom?
God Bless You Suzanne…When I see you…I can’t help but see Chrissy❄️❤
Alan, Bruce, Caroline and all the grandchildren…extended family and close friends of hers…you just continue exactly what you are doing…you are all such a class act!❤
And please try to repeat this truth…when hateful words fall from the lips of fools….
“HURT PEOPLE…
HURT PEOPLE!”
☘️❄️🕊️🙏🏼✝️🇮🇪
I'm 75 and still do all my own house work, three levels. I'm no longer interested in owning/riding horses but I certainly could if I wished to. Life is still great! I own and use a mini-rebunder and use it every day for stability! Thanks for all the great advice.
Peter is one of those dudes that could've been an astronaut had he desired it. He's superhuman.
Never change dr, we love you. Brilliant video as ever. Love your interview style
An old PE teacher of mine always used to say "You don't play sports to get fit, you get fit to play sports". That always stuck with me more than anything else I learnt at school.
I'm 58 and grew up within walking distance to both sets of grandparents, 3 out of the 4 lived well into their 90's the other made it to 80 he was the sugar addict. Now my parents are 80 and their health is terrible mainly because of diet. I'm trying hard to learn as much as I can now to extend my healthy years well into my 90's. Thanks for all the insights!!
My grandmother lived to be 116,she walked 8 miles Monday to Friday for her entire life and included 80%vegetables in his diet
😅 13:30
Great interview. Peter is so knowledgeable. Rangan really asks pointed questions and repeats and reiterates beautifully.
So much appreciate listening to Peter and applying his advice. He's doing a great service ... thank you.
I love listening to Peter Attia. He's the first one talking about the Zone 2 training that really got to me.
Excellent video. Two competent, passionate doctors sharing their knowledge on healthspan with masterly precision. Wonderfully motivating, thanks for sharing.
But the question is…why do women statistically outlive men who are naturally more muscular and physically “stronger” - generally speaking? And why is it that being an athlete does not necessarily equal longevity? A lot of athletes die young, get major illnesses, etc. I think it helps to be reasonably fit for one’s age and have a healthy diet, lifestyle but I don’t think these extremes are necessary.
Because in his book he describes all other factors that contribute to aging, and even if exercising is key it is not the only fact
Seems as simple as body size. Smaller and lighter bodies age slower. Ever noticed that petite people tend to look much younger than their age? Testosterone is more damaging than protective estrogen. Female has slower metabolism which is good for longevity. With supercentenarians it's like 1 to 10 male/female ratio. Which is insane. But interesting enough the super rare males that do make it to age 110 are in relatively better health compared to the females.
@@KasKade7 good point! Also smaller animals sometimes live longer like small dogs (e.g. chihuahuas).
Regarding why pro athletes can get sick with major illness: you can't out exercise a bad diet( sugar laced fast food) .If an athlete takes time out from training or retires from training and still put away the same amount of calories they will put on weight and potentially become metabolically ill ( metabolic syndrome, diabetes). For pro athletes who train for hours per day ,they can put away huge amounts of calories FOR AWHILE. But in a podcast featuring Dr.Lustig he mentioned a successful triathlete. In his late 30s his performance started to decline . A doc found that he was pre diabetic. How could this be? He exercised 5 times per day !!. Answer: he had to stop ALL his sugar loaded sports drinks!
I had a look at the study which underpins the assertion that the fitter you are the longer you are likely to live (Mandsager et al 2018, JAMA). I also had a look at the Copenhagen City Heart study. There are limitations to both studies. The latter study suggests that 'Light and moderate joggers have lower mortality than sedentary non-joggers, whereas strenuous joggers have a mortality rate not statistically different from that of the sedentary group'.
There is a TED talk by a 52 year old cardiologist who changed his strenuous exercise regime as a result. Both studies conclude it is better to move than not. But the effort required to achieve elite fitness throughout life should not be underestimated. Especially the VO2 max stuff. If you do it properly it is similar to those dreadful sessions many of us suffered at the hands of PE teachers every year when we came back from the summer break to get us fit for cross country/ football. Think of an overwhelming desire to bring up your lunch and wobbly legs!
I am 66 still doing exercise with weights feeling good..every morning 04.00 jumping on my maintain bike .
THANK YOU BOTH FOR SUCH USEFUL INFORMATION!!!!
ANY INFORMATION YOU HAVE, WOULD BE GREATLY APPRECIATED!!!!
PRAYERS FOR YOUR MOM!!!!
i love listening to your podcast it feels great to stay young forever me and my husband is in our late forties and we just started be more active in our daily lives and eating more healthy food .Working in the NHS I can see how people suffer with illness and I told myself that I want to be healthy to feel great and to avoid being in the hospital
Over the course of 20+ years in personal training, I've had 2 osteoporotic female clients over 70 years of age that regained quality of life and confidence from building basic strength trainng that enabled them to eventually abdominal brace+push/pull while in a split stance(left and or right foot forward) throughout most daily activity requirements(one or two arms simultaneously).
Weighted "sit-to-stand"(ie squats off a bench from parallel depth) are much more effective than simple timed sit to stand QOL tests done and over and over with no emphasis on strength training will never help someone improve.
What Dr. Attia is getting at with "not falling" or in other words "being (cap)able to catch yourself when you do" is indeed a function of fast twitch muscle fibers, but more specifically:
The phenomenon of rate of force production (RFD). Not just strength, but how quickly strength is available instantaneously(an alternative Def of power). It's built upon and sustained through one simple principle: Strength Training to build a base. One that fits the person in question.
Slow twitch fibers don't cut it. There is no point in lifting weights if you don't LIFT to be strong(er).
Get a 70+ year old client who can only sit- to-stand shakily 5-10x in a minute...trained up to 20-30 reps/minute over their first year of training and you have a capable and self-sustaining individual who has no need for an elderly care facility and will be much less likely to slip and fall in a catastrophic manner. They'll also be empowered.
Hopping on a treadmill or precor(or stationary cycle) is the easier part.
I've listened to hours of Peter Atia. But I just now finally bought the book.
I loved this interview. The topic is completely in line with my current preoccupations with achieving optimal health. And thank you so much for specifying issues for postmenopausal women.
I'm so glad that they addressed health insurance 1:39:00. Not addressing the cost of insurance, not addressing the accessibility to insurance would make the whole conversation moot...The state of health care in the USA is pitiful. Having health care is the single biggest reason for good heath
It is worse up here in Canada…if you can get it.
My list would be a bit different:
1.) still climb into the cab of my Dodge RAM 1500 and drive it up to an hour.
2.) still be able to climb stairs in our townhome up and down, and into the basement.
3.) be able to lift more weight than I do now (inclined leg press 200 lb.), (bench press 80); farmer’s walk 200 steps with a pair of 25 lb kettlebells. and I have no doubt that I will equal and exceed those workout goals.
4.) still sing concerts and solos in churches.
5.) still do the dishes and laundry by myself. I do have a cleaning woman every other week.
6.) Be clear and well enough to interact with my few remaining relatives and friends.
7. Still cook when I feel like it (carnivore is easy)(modified carnivore).
8.) Be able to tend my roses and clematis.
9.) Be clearheaded to handle finances when called upon.
10.) To provide emotional and practical support to my husband (coming up on the big 5-0).
I’m 73, 5’2”, 173 and losing…I do take bio-identical hormones, and plan to continue lifelong.
This podcast has so much value. Thank you both!
The most useful video I've watched this week💛
So glad you found it helpful!
Yep - when you started talking about the effect of emotions on health at 1:27:00, you cracked open the box to the inner life - "Mind is the Builder." What we think, we become - emotionally. and physiclly. I'm a family medicine doc and boarded in obesity medicine and have an integrative wt loss clinic. It's only when we get patients to upen up to this aspect of their life thqt they begin to achi4ve lawsting results without the need for wt loss Rx.
this is gold... teenager watching with me and my spouse STAT. without the judgement and with the humility.
I love weightlifting and general strength training. I do cardio just for health stuff, but can see myself shifting the balance of my training to walking as I get older and older.
Amazing podcast, thank you! Staggering facts about aging and Vo2 Max.
It took me about three years and 75 lbs. lighter to go from a VO2 Max of 29 to 49. I'm 59 and enjoy the ability to do 8 to 10-mile trail runs on the weekends while doing regular 10Ks during the week with resistance training. As a result of better breathing from running, I'm able to meditate effectively.
Well I´ve been trying to move more again, but still haven´t been able to make myself... I used to be a huge sportswoman - from a child to my 20s...But I´ve found many "sedentary" hobbies recently.... Reading, painting, studying...And when I have free time I want to focus on them...But I know it is vital to start doing something active again to stay fit....Fortunatelly I feel that it comes back quickly as the body memory is incredible... You reminded me again the importance
This is both helpful and a bit overwhelming. But I really appreciate the very practical and functional goals Dr. Attia sets for old age.
Ive been lifting heavy since 1973
Now when I go to the gym after 8 pm everything hurts like hell!
Morning or early afternoon same weights hurt maybe half as much. By hurt I mean the burn right before failure.. Did do 35 pushups on 71 st birthday and next year Im shooting for 40.
Great info here guys! Love my cheap slipper like minamalist shoes that cost $10 from China.
That's still damn good for 71. Though as I get older I worry about doing too hard out. Still way better than doing nothing.
Imagine bragging about buying from China…🤦♀️🤡
I was with you until you decided to brag about buying cheap shoes from China made in some sweatshop. Amazing how patriotic Americans claim to be but when it comes to spending your money that goes out the window and you buy all the crap from China that are made under poor labour conditions just to save a dollar. Shameful.
😂
Woke up and saw this had to listen. Love Mr. Attia and you always great to here a reminder why to do things in life.
I’ve been carring 15/20 kg on my back since the pandemic and it is life changing, my whole body structure and strength changed dramatically . People usually say three times a week but I was doing it every day resting just one day and it has been the best decision I ever made. This is after having five kids and I’m 51 now and still carrying on. This last year I had other priorities and I felt I lost so much strength so ask in it again.
The #1 variable for creating anything, including longevity and youthing, instead of ageing is...JOY!
My gramma retired at 65 and stopped exercising at all. She made it to 89 and could wipe her own ass until she was around 84, and she didn't have to go to an old folks home with my support.
You are an angel for ensuring that your grandmother didn’t have to go to a nursing home ❤
Chiropractor here: love what Dr. Attia has been doing, going on all the major podcasts and shows promoting health and exercise. What is crazy is that he is the exception to the rule! Chiropractors and naturopaths have been saying all this for decades to their patients. Anyone with a kinesiology degree knows these things (60-70% of chiropractors). Overall, Nothing Dr. Attia is saying is new information, I’m glad he’s bringing attention to it, but it’s unfortunate that it has taken this long. Your MD only gets a few weeks of nutrition training, your Chiro and ND get 3-4 years of nutrition training.
The other thing they don’t talk about in the graphics on decline….Those graphs assume the person doesn’t change their lifestyle habits throughout their lives. For example, you can get a lot stronger at 45 than at 35. Your muscles and cardiovascular system will adapt and improve. Yes your theoretical max will decline, but it’s very difficult to reach your theoretical max. Where this buffer for decline is most important honestly, is in bone mineral density in females. Females MUST be doing weight bearing exercise so they hold onto BMD, and never reach the osteoporosis levels, and therefore won’t experience all the issues with falls and hip fractures.
This is so true. During my 30s I was a gym rat. I then married and had a family and somehow managed to keep slim and healthy just living life. I have always walked a lot. I am not well built muscularly. Recently, I decided with my internist to start lifting weights again. I used to lift max 14 lb dumbbells in my 30s (not terribly impressive). I started the weights and within TWO weeks was lifting 14 lbs again. I was also having 119g protein daily and weigh 128 pounds. I am just now lifting 15 pound dumbells and have to start focusing more on my lower body. I will be 72 in March.
💪🏻💪🏻💪🏻 I firmly believe and am proof that you CAN build muscle in your older years, sometimes quite quickly. I think you have to believe you can do it and be conscientious about working out, and you will. I bought Dr Lyon’s book and find it very inspiring.
Oh, and I visit a chiropractor regularly to correct cervical misalignment.
Muscle memory is a beautiful thing. I started weight lifting at 14 and was steady through my late 20s. I slacked a bit in my 30s, but now, at 41, I'm picking up the pace again, and I can see and feel changes in my body in a week. I'm so glad I was disciplined when I was younger. It has paid off immensely.