Huberman Lab Clips
Best Exercises for Overall Health & Longevity | Dr. Peter Attia & Dr. Andrew Huberman
Dr. Peter Attia and Dr. Andrew Huberman discuss the best exercises for health and longevity.
Dr. Peter Attia is the host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab Podcast.
Full episode: https://youtu.be/DTCmprPCDqc
Show notes: https://hubermanlab.com/dr-peter-attia-exercise-nutrition-hormones-for-vitality-and-longevity
#HubermanLab #Exercise #Longevity
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– I've heard you talk before
about some of the prime movers for longevity and all risk mortality. And I'd love for you to review
a little bit of that for us. I think we all know
that we shouldn't smoke because it's very likely
that we'll die earlier, if we smoke nicotine. I'm neither a marijuana
nor a nicotine smoker, So I feel on stable ground there. But anytime we say smoking nowadays, people really want to distinguish between cannabis and nicotine. So I am curious about
any differences there, in terms of impact on longevity. But in that context, what are the things
that anyone and everyone can do, should do, to
live longer, basically? – How long you got? – Well, you tell me,
[people laughing] you tell me, I'd like to live to be, I'd like my final decade
to be between 90 and a 100. – Oh no, I meant how
long do you, yeah, yeah. – I'm just kidding, I'm just kidding. – And will we spend
from now until you're 90 talking about this?
– Well there's a risk of that. – So, let's start with
a couple of the things that you've already highlighted. So smoking, how much does
smoking increase your risk of all-cause mortality? And the reason we like to
talk about what's called ACM, or all-cause mortality,
is it's really agnostic to how you die. And that doesn't always make sense, I mean, if you're talking about, a very specific intervention
like a anti-cancer therapeutic you really care about
cancer-specific mortality, or heart-specific mortality. But when we talk about these broad things we like to talk about ACM. So, using smoking. Smoking is approximately a 40%
increase in the risk of ACM. – What does that translate to in, that means I'm shortening my life by 40%? – No, it means at any point in time, there's a 40% greater risk
that you're going to die relative to a non-smoker
– Got it. – and a never-smoker. Yeah, yeah, so it's
important to distinguish. It doesn't mean your lifespan
is going to be 40% less, it means at any point
in time, standing there, your risk of death is 40% higher. And by the way, that'll
catch up with you, right? At some point that that catches up. High blood pressure, it's
about a 20 to 25% increase in all-cause mortality. You take something really extreme like endstage kidney disease, so these are patients
that are on dialysis, waiting for an organ. And again, there's a confounder there because what's the underlying condition that leads you to that? It's profound hypertension,
significant type 2 diabetes that's been uncontrolled. That's enormous, that's
about 175% increase in ACM. So the hazard ratio is 2.75.
– Mm-hmm. – Type two diabetes is
probably about a 1.25 as well, so 25% increase. So now the question is
like, how do you improve? So what are the things that improve those? So now here we do this by
comparing low to high achievers and other metrics. So if you look at low muscle
mass versus high muscle mass, what is the improvement? And it's pretty
significant, it's about 3x. So if you compare low muscle mass people to high muscle mass people, as they age, the low muscle mass people
have about a 3x hazard ratio or 200% increase in all-cause mortality. Now, if you look at the
data more carefully, you realize that it's probably
less the muscle mass fully doing that, and it's
more the high association with strength. And when you start to tease out strength you can realize that strength could be probably 3.5x as a hazard ratio, meaning about 250% greater risk if you have low strength to high strength. – And high strength is
the ability to move loads at 80 to 90-
– So it's all defined by given studies. So the most common things that are used are actually, they're used for
the purposes of experiments that make it easy to do. And I don't even think
they're the best metrics. So they're usually using grip
strength, leg extensions, and wall sits, squats, things like that. – Okay.
– So how long can you sit in a squatted position at
90 degrees without support, would be a great demonstration
of quad strength, a leg extension, how
much weight can you hold, for how long, relative to body weight? Things like that. We have a whole strength program that we do with our patients, we have something called the SMA. So it's the Strength Metrics Assessment, and we put them through 11
tests that are really difficult, like a dead hang is one of them, how long can you dead
hang your body weight, stuff like that. So, we're trying to be more
granular in that insight but tie it back to these principles. If you look at cardiorespiratory fitness, it's even more profound. So, if you look at people
who are in the bottom 25% for their age and sex, in terms of VO2 max, and you compare them to the people that are just at
the 50th to 75th percentile, you're talking about a
2x difference, roughly, in the risk of ACM. If you compare the bottom
25% to the top 2.5%, so you're talking about,
bottom quarter to the elite for a given age, you're talking about 5x. – Wow, yeah.
– 400% difference in all-cause mortality. That's probably the single
strongest association I've seen for any modifiable behavior. – Incredible, so when you
say elite these are people that are running marathons
at a pretty rapid clip. – Not necessarily, it's just
what the Vo2 max is for that, my Vo2 max would be in the
elite for my age group. My Vo2 max, but then again,
I'm training very deliberately to make sure that it's in that. So, I wouldn't consider myself
elite at anything anymore, but I still maintain a Vo2
max that is elite for my age. – I'd consider you an elite
physician and podcaster [Peter laughing]
and guy, all around, but, true. But in terms of, okay so for-
– But the point is you don't have to be a world class athlete to be elite here, yeah.
– Got it. – Yeah,
– Got it. So maybe we could talk a little bit about the specifics around the training to get into the top two tiers there, because it seems that those
are enormous positive effects of cardiovascular exercise, far greater than the sorts
of numbers that I see around, let's just say, supplement
A, or supplement B. – Well, and that's, you know this is my whole pet peeve in life, right? It's like, I just can't get enough of the machinating and arguing about this supplement
versus that supplement. And I feel like you shouldn't
be having those arguments until you have your
exercise house in order. You shouldn't be arguing about your, this nuance of your carnivore diet, versus this nuance of your paleo diet, versus this nuance of your vegan diet, until you can deadlift your
body weight for 10 reps, then you can come and
talk about those things – let's just come up with some
– You're right. metrics,
– Yeah. – until your Vo2 max is at
least to the 75th percentile, and you're able to dead
hang for at least a minute, and you're able to wall
sit for at least two, we could rattle off a bunch of
relatively low hanging fruit, I wish there was a rule that said you couldn't talk about
anything else, health related. – We can make that rule. – [laughs] No one will listen to it. – Well, I don't know about that, we can make whatever rules we want. We can call it Attia's rule. One thing I've done before on this podcast and on social media is just borrowing from the tradition in science, which is, it's inappropriate to name
something after yourself, unless you were a scientist before 1950. But it's totally
appropriate to name things after other people, so I'm
going to call it Attia's rule, until you can do the following things, don't talk about supplements.
– Please refrain from talking about
supplements and nutrition. – There it is, hereafter, thought of, referred to, and referenced as Attia's rule. I coined the phrase, not him, so there's no ego involved,
but it is now Attia's rule. Watch out! #attia'srule. – Oh God. – Wikipedia entry, Attia's rule. In all seriousness, and
I am serious about that. Dead hang for about a minute, seems like a really good
goal for a lot of people. At least-
– That's our goal, I think we have a minute
and a half is the goal for a 40 year old woman, two minutes is the goal
for 40 year old man. So we adjust them up and
down based on age and gender. – Great, and then the wall sit? What are some numbers?
– We don't use the wall sit. We do just a straight squat,
air squat, at 90 degrees, and I believe two minutes is the standard for both men and women at 40. – Great, and then, because for some people
thinking in terms of VO2 max is a little more complicated, they might not have
access to the equipment or to measure it, et cetera. What can we talk about, think about in terms of cardiovascular? So run a mile at seven minutes or less, eight minutes or less?
– That's a good question. So there are Vo2, there
are really good Vo2 max estimators online, and you can
plug in your activity d'Azur, so, be it a bike, run, or rowing machine, and it can give you a sense of that. And I don't, I used to know all of those, – Oh, that's okay.
– But now that I just actually do the testing,
I don't recall them. But it's exactly that line of thinking, can you run a mile in this time? If you can, your Vo2 max
is approximately this. – Great.
– And I think somewhere in my podcast realm I've got all those charts posted of like, this is by age, by sex, this is what the Vo2 max is
in each of those buckets. – Terrific, we'll provide links to those, we'll have our people find those links. And then you mentioned dead
lifting body weight 10 times. – I just made that one up. We don't, that's not one
that we include, but- – [Andrew] Something like that? – We we use farmer carries, so we'll say for a male you
should be able to farmer carry your body weight for, I
think we have two minutes. So that's half your body
weight in each hand, you should be able to walk
with that for for two minutes. For women, I think we're
doing 75% of body weight, or something like that, yeah. – Great, I love it. As indirect measures of how healthy and, – Yeah, huge.
– we are, and how long we're going to live.
– Yeah, it's basically grip strength, it's mobility, I mean, again, walking
with that much weight for some people initially is really hard. We use different things
like vertical jump, ground contact time if
you're jumping off a box, things like that, so it's
really trying to capture, and it's it's an evolution, right? I think the test is going to get only more and more
involved as we get evolved, 'cause it took us about a year, Beth Lewis did the majority
of the work to develop this. Beth runs our strength
and stability program in the practice. And basically I just tasked her with like, “Hey go out to the
literature and come up with all of the best movements
that we think are proxies for what you need to be the most kick-ass, what we call Centenary decathlete.” Which is the person living
in their marginal decade, at the best. [upbeat music]
#Exercises #Health #Longevity #Peter #Attia #Andrew #Huberman
source
This clip is from the Huberman Lab episode "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity." The full episode can be found on YouTube here: https://youtu.be/DTCmprPCDqc
What “longevity” really means is length of time we breathe before we are pronounced dead, & “that” requires VERY little on our part. We R made to last with sarcopenia, dementia, obesity, smoking, high LDL, & more. What he really means I think is “longevity w/ high quality of life.” These R-2-very different things. If “longevity” is what you want, move every day (you should get to be 90+ unless congenital heart conditions or severe, prolonged, chronic stress or high risk lifestyle). For strength, good body symmetry & composition + good muscle-tone, + mental benefits, lift weights or do resistance. To cure depression, run at least 3Xs/wk. Hand-grip strength or sit-Rise “test” are as good biomarkers of “longevity” as are the number of hairs on your head.
know people who never think about of this stuff, get any of these test, yet live to age 90+. its said when people make simply living seem so difficult, lol
Winston Churchill smoked one cigar a day and poured out a bottle of cognac and lived to 90 +. How???
Am I totally off here or is Attia completely missing the bus on causation vs correlation on dead hang, dead lift, etc.
Of course people that can do these things have a tendency to be far healthier…. Probably not because they do these things, but because many of the contributors to health produce a human that can likely do these things.
Wow… I’m stupefied that this is being promoted as “science.”
We are going to have to start adding vaping both nicotine products and cannabis concentrates to the smoking discussion. It’s the difference between vaporization of a concentrated form of the psychoactive substance versus combustion of plant matter plus the associated psychoactive compounds. Personally as someone who has done both for years I feel a lot better vaporizing concentrates but I am still very interested in your thoughts.
Birds?
Each time you complete a 40-day fast and 5-day eating phase, you roll back your biological age.
• Fast 40 days → Eat 5 days → Check biological age.
• Repeat the process → Watch your biological age decrease.
• Continue cycling until you reach 25.
Once you hit biological age 25, switch to maintenance mode:
• Fast for 23 days.
• Eat clean for 5 days.
• Repeat indefinitely.
This freezes your age at 25 forever.
Step 4: Movement is Key – Exercise Daily
The body thrives on movement. To keep energy flowing and maintain strength:
• 1 hour of cardio daily (elliptical is best).
• Stretching and bodyweight exercises.
• Outdoor activity (sunlight charges the body).
Exercise keeps your blood circulating, energy high, and cells in peak condition.
Minimum one hour at least elliptical
Step 5: Water – The Source of Life
Most water is poisoned. Pure, living water is necessary to maintain health and longevity.
Drink:
• Spring water, well water from natural sources. Make sure the waters moving so it’s alive for deep detox.
Avoid:
• Fluoride and chlorine (they calcify and weaken the body).
• Bottled or tap water (loaded with chemicals ).
Final Thought: You Hold the Key
Aging is not a law of nature—it’s an effect of toxicity and neglect.
By repeating the reset process, you can roll back your age, erase disease, and live indefinitely.
The system wants you weak, sick, and controlled—but now you know the truth.
The only question is: Will you follow the path?
Where can i find the metrics for each age , sex ?
I’m losing it…… I’m hearing birds
I’m more focused on my health span, not really life span.
Outdoor trampoline
That's great!
Tennis! 🎾
I’m not following the causation of strength vs longevity. I understand the correlation. What does strength have to do with living long?
Can someone pls explain to me how come IGF1 is associated with lower longevity, but muscle size) strength is the best thing you can do for longevity???
I smoke just clean weed and natrual papper it dossent effcts on my runs it helps but when i smoke cigrate its little harder to take air in and weed lower the blood preeser like realy strong effect on the cold in the body
Sorry but their Farmers carry example is nuts. He is saying that a 200 lb man should be able to carry 100 lb in each hand and walk for 2 minutes. That is plain and simple nuts. You would have to be a top tier powerlifter to be able to do that. Don't give out bad info folks
Where are the "Exercises"?
Мне очень понравился этот эпизод!
What about smoking marijuna, and what about marijuana edibles, and what about smoking delta, and what about delta/cbd edibles
There is a promise in the video that the test protocols developed by Beth Lewis which chart by "age and sex" will be provided with a link. I don't see that in the description of the video or anywhere else. Can these be added at some point? Thanks.
about smoking, how often is considered smoking? like if I smoke once a month must be very different from smoking 10 cigarettes a day
Weighted jump rope!
This is very helpful! Thanks!
swimming & weight training the best , strengthens heart muscle ,all over body muscle , plus bones, remember feed your muscle when your active dont starve it other wise you lose it
Hi Dr. Huberman..love your YouTube channel/podcast..I'm a long distance runner and I believe that shoes are bad for you, i.t.o gaining all the benefits of running, by strengthening all the muscles in the sole of the foot..So, I was wondering if there's any research or correlations that can be derived from the foot-arch strength as a determinant of health or longevity, similarly to what has been done with grip strength as the hand and foot are so similar? Thanks, Regards Thabang Ngoma, Johannesburg, South Africa🙏❤
Unless someone develops a metric for the exact effect emotions have on us it is all hogwash and YouTubers are just gaining eye balls and ending up confusing more
Human mind is an emotional mind and it is emotional health one should focus on
These gentlemen are two of the very best podcasters!😃