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

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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.

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.

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

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!

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.

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.

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%. 😂

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.

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.

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

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

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.

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.

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 😂

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

After having read Peter Attia’s book Outlive, my view on aging has completely changed! He is simply brilliant …

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.

I’m an old retired scientist (octogenarian). My father in law, for more than half a century, is a centenarian. We are in good health at our relative ages. He played tennis for eight decades until he was 92yo. He served in WWII. He always kept his weight the same as when he graduated high school as an athlete. I never smoked, imbibed alcohol, used illicit drugs, or drank coffee or tea. I exercised mildly every week. My assessment is tennis is a form of HIIT exercise that provides exceptional heart health. My weekly exercise routines varied from weights, bike and jumping rope 1000 times a day within 15 minutes. We both look 20-30 years younger than we are. With recent scientific longevity discoveries I use they have made me look and even feel younger. I have found out that, of the three pillars of longevity, nutrition is most important because u cannot out exercise poor nutrition, proper exercise is number two and if u do both correctly u automatically get excellent sleep to repair or replace senescent cells. My skin reversed its age to look like it did in my forties. My cardiologist of 44 years says I have an excellent chance of living past 105yo. Dan will do that next February!