A training plan for the “centenarian athlete” | Andy Galpin & Peter Attia

This clip is from episode #250 of The Drive - Training principles for longevity
| Andy Galpin, Ph.D.

In this episode, Peter is joined by Andrew Huberman, a Professor of Neurobiology at Stanford University and host of the Huberman Lab podcast.

In this clip, we discuss:
- You need one physical activity in your plan that requires you to react to the world
- How many times a week does a person need to experience their max heart rate
- Weekly plan to strengthen cardiovascular health and neurological health

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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[gerardquimbo]

3 things you need to train: High functioning muscle tissue, nervous system, cardio pulmonary. One of the components to maintaining brain function as you get older is you need physical activity that is uncontrolled like an outdoor hike where steps are not uniformed, the terrain varies. It could be a sport like surfing or badminton that needs you to react to the outside world. Weightlifting, running, or sprinting also checks that box. High force production preserves your nervous system by asking it to do a lot of different things and by asking all the motor units to work greater than 80% max. Power lifting, weightlifting, Strongman, or Crossfit. Cardiovascular needs to be able to do 3 things; sustain consistent work output over a minimum of 30 minutes with no breaks or intervals, max heart rate for minimum once a week and most should do twice a week, and recovery from high intensity stuff.

[ellianaredick]

Peter Attia is the MAN! Love Andy Galpin. My Dad is 60, does 1hr 15min resistance training 3X per week. RDL's (roman dead lifts) and goblet squats are key along with pull ups, bent over rows, bench and push pull exercises. 2X per week he rides at Zone 2 for 45 mins then finishes his bike rides with 3x3x3 (3 mins at 90% 3 mins rest 3 times). Beach walk and hitting golf balls or playing golf. You always pay. Either now or later.

[haroonmirza]

Having Andy Galpin a podcast automatically means its going to be to the point and super informative !!!!

[johnwilliamson]

Excellent content! 76 yrs young here and the only thing that I do to keep functioning is mountain biking. It’s the crown jewel of senior fitness, imho. 
Works upper and lower, cardio, respiratory, proprioceptive and all of what was recommended here. Usually two to three time per week.

[kwright]

The key to longevity is building strength AND FLEXIBILITY through building muscle by using your own body weight and stretching after. Press-ups, squats (and back to wall with knee and thigh in right angle position for 5 mins or/and second position squat for 5 minutes), tummy push-ups, calve raises, back raises, glutes, side abs, forearms, plank minimum 3 minutes and progress to using weights and always stretch in opposite position to how we use our bodies daily. Then you need to incorporate power walking where your heart rate is a little stressed and build from that. The older you get the more of a ninja you need to work towards and the older you get the less you can stop. To keep it going is easier than to stop and start. Once you’ve acquired a good level of fitness it’s longer painstakingly hard to get going and doing it as long as you maintain it. It is however very hard when your fitness is in deficit and then you have to be mentally strong to make yourself do it because most of the time you won’t want to.😊

[jvm-tv]

Long cycle kettlebell complexes checks most of the boxes. It's strength, cardio that involves a lot of skills.

[ColinTWest]

Thank you so much for your amazing work and book, and especially the last chapter. Very inspiring and powerful. I really respect/appreciate it!

[Ice-Fall]

The first thing to go, as one ages, is muscle mass, and strength in the legs. The ability to do a bodyweight ass to grass squat should be the number one movement everyone should hang on to. All compound movements are based on the foundation of the strength in one's legs.

[dannygruby]

I swim, play softball, walk, body weight exercises, and recently train one on one with a pro boxer! Boxing, by far is the toughest.

[phillipglaser]

Great content. I watch anything that Peter puts up, for me he is the trusted guide I’m basing my longevity strategy on. It would help if the medical jargon and acronyms could be decoded for us lay people - keep up the great work and thank you 🙏

[capeflatterytrail]

Both of these experts are equally persuasive, which makes me wonder if I am the only one who is confused. Peter Attia and Iñigo San-Millán seem to adopt an approach advocated even earlier by Phil Maffetone to train in Zone 2 for 3-4 hours a week and then throw in some Zone4/5 if you have time. Andy Galpin appears to advocate just 30 minutes of Zone 2, 5-6 minutes of Anaerobic Zone 5, 10 minutes of Threshold, and at least 1 time per week of hitting your maximum heart rate. So lately, I've been combining the two--3 hours of Zone 2 along with everything Galpin recommends for the high intensity. Is that silly?

[fritz]

Kettlebell tabata's, weight training, sled push and pulls. Twenty rep squats, the ultimate killer exercise.

[ElijsDima]

What's striking is that powerlifting and bodybuilding are not among the top list of category selections for this, despite being so prominent and popular nowadays for "physical health" social media.

[helenmary]

just listening in is so inspiring, the desire to improve with age...go for it!

[carol----]

I just found your videos today and it’s just the information l need. I wonder how you feel about vitamin K2?

[qingyuhu]

One of THE eest health channel on youtube right next Andrew Huberman.

[Shevock]

I'm afraid crossfit might not check the box because of its high injury rates. So you need to check these boxes with the least chance of injury.

[danceofthedragonbydavidlee]

At 74 I practice daily, qigong and kung fu daily. My teachers are mostly around my age up into their 80s. I do martial arts stretching and yoga, and I use gymnastic rings. I don't mean to slow down. I still ride a motorcycle daily. I have great mobility and flexibility, better than most people in their 30s. I don't do any of the stuff that you're talking about. My primary teachers all 60 and above, are constantly traveling around the world without much fatigue or even jet lag. Also I mostly don't get sick. I guess different strokes...

[cycleguy]

Cycling 20-25 miles per day for 2 hrs with hills and flats..on roads with KNUCKLEHEAD DRIVERS EVERYWHERE..now that’s a WORKOUT 🚴!!!!

[ישראלשורץ-יק]

xc mtb in addition to basic crossfit is excellent. And also has an impact on the bones more than running, it is good for calcium.