Stay Young Forever: The #1 Thing For Overall Health & Longevity Is This... | Peter Attia

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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Connect with Peter:
YouTube @PeterAttiaMD

Peter’s book:

#feelbetterlivemore #feelbetterlivemorepodcast
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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

[DrChatterjeeRangan]

Looking for shorter clips or content? Check out my @DrChatterjeeClips channel

[elginb]

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.

[tessasisson]

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.

[Azzenstudent]

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.

[liveinms]

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

[miaash]

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 Nothing else worked! Trees have healing am convinced of it!

[debprima]

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.

[jenniferperry-pkzt]

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%. 😂

[fordiemadeira]

Am almost 79, and still working out every day, and so happy to hear your information about keeping fit and strong! Thank you!

[mscrunchy]

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.

[adamrosefire]

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.

[techfren]

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

[jellyboy]

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

[Beans-great]

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

[lynettec]

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.

[Activ]

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.

[scotchbarrel]

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 😂

[SueMoseley]

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.

[drironmom]

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.

[shirleyclemmer]

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.❤