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Peter Attia: Top 5 Exercises to Boost Longevity & Reverse Aging
Peter Attia and Andrew Huberman discuss the best exercises for extending your lifespan and increasing strength and muscle mass.
00:00 Intro
00:26 All-Cause Mortality (ACM)
00:44 Muscle Mass & ACM
02:15 VO2 Max & ACM
02:58 Exercises to Improve ACM
This video is a condensed and highly edited version of the full 170 minute podcast from @HubermanLab. We highly recommend watching the full episode and following the pod.
Peter Attia is a Canadian-American author, physician, and researcher known for his work in longevity medicine.
Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.
Speaker: Andrew Huberman
YouTube: @hubermanlab
Source: https://www.youtube.com/watch?v=DTCmprPCDqc&t=1138s
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#andrewhuberman #hubermanlab #longevity #antiaging #lifespan #healthspan #exercise #fitness #strengthtraining
what are the things that anyone and everyone can do should do to live longer so if you compare low muscle mass people to high muscle mass people as they age the low muscle mass people have about 200% increase in all cause mortality if you look at cardiorespiratory Fitness it's even more profound you're talking about 5x difference in all cause mortality that's probably the single strongest Association I've seen for any modifiable Behavior so let's start with a couple of the things that you've already highlighted so smoking how how much does smoking increase your risk of all cause mortality smoking is approximately a 40% increase in the risk of ACM 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 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 teas out strength you can realize that strength could be probably 3 and 1/2x as a hazard ratio meaning about 250% greater risk so they're usually using like grip strength um leg extensions and like wall sits squats things like that so how long can you sit in a squatted position at 90° without support would be a great demonstration of quad strength a leg extension um you know how much weight can you hold for how long relative to body weight things like that um you know we we have a whole strength program that we do with our patients we have something called the SMA so the strength metrics assessment and we put them through 11 tests that um are really difficult you know like a dead hang is one of them like 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 um if you look at people who are in the bottom 25% for their age and sex in terms of V2 Max and you compare them to the people that are just at the 50 th to 75th percentile um you're talking about a 2X difference roughly in um in in in the risk of ACM if you compare the bottom 25% to the top 2.5% so you're talking about you know bottom quarter to the elite for a given age um you're talking about 5x 400% difference in all cause mortality that's probably the single strongest Association I've seen for any modifiable Behavior so maybe we could talk a little bit about the specifics around the training to get into that um you know 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 and that's you know like this is my whole pet peeve in life right it's like I just can't get enough of the masting 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 um you know 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 like until you can deadlift your body weight for 10 reps like then then you can come and talk about those things or something like let's just go up with some metrics like until your V2 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 wallit for at least two like we could rattle off a bunch of Rel L loow hanging fruit dead hang for about a minute seems like a a really good goal for a lot of people at least that's our that's our goal I think we have a minute and a half is the goal for a 40-year-old woman 2 minutes is the goal for 40-year old man so we adjust them up and down based on uh age and gender great and then uh the walls sit what's what are some numbers we don't use a walls sit we do a just a straight squat air squat at 90 de um and I believe 2 minutes is the standard for both men and women at 40 great and then uh because for some people thinking in terms of E2 Max is a little more complicated they might not have access to the equipment or the to measure it Etc um what can we talk about think about in terms of cardiovascular so run a mile at uh seven minutes or less eight minutes or less that's a good question so there are V2 there are really good V2 Max estimators online and you can plug in your activity dour so be at a bike run or rowing machine and it can give you a sense of of that and I I don't I used to know all of those okay but now that I just actually do the testing I don't recall them but it's exactly that line of thinking like can you run a mile in this time if you can your V2 Max is approximately this and then um you mentioned deadlifting body weight 10 times I just made that one up we don't that's not one that we include but but something something like that um we use 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 2 minutes so that's half your body weight in each hand um you should be able to walk with that for for 2 minutes um for women I think we're doing 75% of body weight or something like that yeah it's basically grip strength it's Mobility I mean again walking with that much weight for for some people initially is really hard um you know we use different things like vertical jump ground contact time if you're jumping off a box things like that so it's it's really trying to capture and it's it's an evolution right like I think the the test is going to get only more and more involved as we as we as we get evolved because it took us about a year Beth Lewis did the majority of the work to develop this um Beth runs our strength and stability program in the practice and you know 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 like the most Kick-Ass you know what we call centenarian to cathete which is the person living in their marginal decade at the best [Music]
#Peter #Attia #Top #Exercises #Boost #Longevity #Reverse #Aging
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I am thankful I always played sports, took up distance running as a teen and young adult, distance cycling and serious weight training in my 30s, and lap swimming in my 50s. i'm now 65 and am heading off to the gym to walk 3 miles on the treadmill (its raining today otherwise I'd do it outside), and to swim 1000m and lift some weights. I also get a sauna in just about every day. I eat a healthy organic diet and have my supplements figured out.
My advice for one and all is to eat less of a more healthy diet, move more, and do resitance training to build strong lean muscle. People who have lean, hard, flat muscles attend the funerals of those who don't!
I overheard this comment once, and it is so true. The best workout for you is one that you will actually do. If you come up with a program that makes sense, but you hate it, you won't do it, End of story. Doing something is always better than doing nothing, assuming you aren't injuring yourself in the process.
You used 40 as the age for these tests, what about older people in their late 60's early 70's in good health?
Let’s see Peter do the farmers carry for a minute with his body weight.
What is this x? Do they mean times? 5x 3x
Here's cagey on the numbers because he wants to protect his company's intellectual property
I’m 70, My Vo2 is 52…… I’m 10% bodyfat…… normal Bp 116/72……… Total cholesterol 150….. HDL 65…….. triglycerides almost non existent at 30…….. RHR was 45……. 75consecutive pushups… But I couldn’t beat genetics……. Had a widow maker heart attack 3 weeks ago ….. Had a small cardiac event a week earlier but I was stubborn and kept at it until a big one hit 5 days later….. The only thing that saved me was having lived my life the way I did!!!!! I was the guy that when people heard about it said “ he’s the last guy you would suspect!!!! Get your checkups it can still happen!!!! I rowed a 7:30 2k just 4 days prior
I truly believe diet counts to, my grandfather at 99, was sweeping mopping and cutting his own grass, no alcohol no junk food a farmer his whole life and he worked 10 hours everyday when he was younger, we need the whole package, not just exercise.
Great video, but I have a question: What about people with a herniated disc? I'm 63 years old, I'm pretty fit, but there are exercises, like deadlifts, that I don't do to protect my back. I do squats as high as a chair, push-ups with my knees on the floor, and so on. I do a series of exercises so as not to damage my back.
Why would he just make up a work out about dead lift on a metric . Just say do farmers carry = half of bodyweight. But dead lifting your body weight is a good starting point. So this small work that attainable, can be done by 60yr old person too I believe. Why just testing with people who are in there 40's ? I'm going to try this. I'm 60yr. And besides I love dead. Thanks guy
I see a lot of metrics and tests to check fitness, but bery little on "how to boost longevity & reverse aging." This is a mislabeled video.
Hey, Hey, Hey – What about US who are aged over 65yo. How about you do us a favour and do a podcast for us specifically.
Breath of fresh air, to hear someone who knows, and expresses it well!
It bothers me that all these exercises involving moving weights against gravity or moving the body again against gravity end up working the muscles but that's it. Ideally, I'd like to see exercises that showed visible results regarding things like building a structure or cleaning a house or maintaining a yard … something that needs to get done as a part of our everyday lives. For example, at nearly 76 yo, I work part time delivering books to libraries. It involves driving a box truck and loading and unloading 60-80 plastic bins of books each weighing 20-50 lbs. We slide them into stacks of four on the truck and place them on counter tops in libraries. It's not a vigorous workout, but it shows visible, tangible results and produces a worthwhile service. It is, in a word, satisfying. But, it isn't enough. I need to lift weights as well. Thanks for your video.
When I was still an active firefighter a fitness specialist talked to us. The one take away was…..as you age it is more important to keep exercising than when you’re young. Now at 64, I go to the gym three days a week and walk three days a week. I feel strong and also I take zero medications
BS that you shouldn't be concerned about your diet and supplements before being able to do specific exercises. Your diet, supplements, sleep and stress are all a part of the health package. Those things will help you to achieve higher levels of exercise. It's not a choice between one or the other, you need all of them. I stopped having strokes in my 70's, not by exercising, but rather by changing my diet and by taking targeted supplements to avoid blood clots. I've also lost more weight, body fat with diet than I ever have with exercise. That's been proven many times. You don't know what the hell you are talking about Attia.
I'm 225 lbs and 50 years old. I can max out 420 lbs deadlift and can do 315 x10, but cannot farmers carry 110 lbs in each hand for 2 minutes. I've done 75 lbs and only for 1 min
Cardio + Resistance + Regular Physicals – (Alcohol, Smoking, Drugs) = Success
I think it would be more accurate to say that you wont live any longer by these but your quality of life will be higher at whatever age you die.
I always look at the Japanese and try to adopt some of their habits. They have the longest life expectancy in the world, for women it's 87.14 years. There are about 100,000 centenarians and a far greater number of people in their 90's, a high % of their population compared to the US and other countries. Japanese are keenly aware of their longevity and attribute it to 1 thing only- hara hachi bun- eat to 80% full, a form of calorie restriction. Their diet is also low in saturated fat which elevates LDL cholesterol, LDL cholesterol and ApoB, the last being the cause of heart disease. Strength training is valuable to counter muscle loss, cardio respiratory exercise is also beneficial. But more important for longevity are diet and the right culture of eating. And also, not being sedentary. Getting up frequently and moving. A NASA doctor who was responsible for the health of the astronauts wrote 2 books in the early 2000's. She was the first to identify being sedentary as a risk factor for death. She recommended getting up every 20 minutes and engaging in the small movements of daily life like reaching for something on a shelf and bending over to pick something up. She didn't think that strenuous exercise was important for health.
what if your 65 and you broke both legs both femurs crushed knees , i still work out but cant run , do the bike
BS regarding cardiovascular fitness. I don't know one old person who does any cardio. Show me the studies?????
Just holding two dumbells equal to our bodyweight for two minutes is not easy.
His book is pretty great!
Did they mention cause vs correlation?
Holy cow, I'm feeling pretty good about myself right now! I just started my 57th year weight training, I ride a bike 2,400 – 3,000 kms per year and other physical activities. I don't see anyone at 72 with the muscle mass I've been able to hang on to because I've kept up training.
Good 1
It’s your genes at about 80% and up you to tweak the 20%
Smoke weed
Run in the mountains
Love life
How do you explain my condition. I am 86 yrs old male single, I do not have a muscle mass, per your description. I do not go to the gym, I do not do the exercise you mentioned. I put more emphasis in socializing, brain stimulation and life enjoyment as priority. My exercise is social dancing, I still dance 4 to 5 times a week, 2 to 3 hrs. I dance quickstep, Viennese waltz, foxtrot, tango , slow waltz, rumba, cha cha, samba, salsa, bachata, west coast swing, hustle, Argentine tango etc. Dancing all of these stimulate my brain, give me some sort of exercise, most important of all I socialize and enjoy life. I dance with women in their 20’s, 30’s 40’s most of the time. I have reach the age of 86 yrs, contrary to what is stated in this article.