The impact of lean muscle and strength on lifespan and healthspan | Peter Attia and Layne Norton
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- Опубліковано 16 кві 2024
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This clip is from episode 205 - Energy balance, nutrition, & building muscle with Layne Norton, Ph.D. Layne holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder, and previous guest on The Drive.
In this clip, they discuss:
- Why it's never too late to add muscle
- The importance of muscle in older people
- Barriers that stop certain people from wanting to put on muscle mass
- And more
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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 90 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.
Learn more: peterattiamd.com
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My mom died at 86. She fell and broken her hip 2 years prior. One of the things that she said to me after the fall is that she was scared because all of her friends that had fallen and broken a hip died within a couple of years. It makes me sad when I think about it.
fall is greatest predictor of eldery persons premature death. Being fit enough with muscle and mobility is needed to protect against these falls and be more independent.
My Great Aunt Lee used to walk 5 miles every day with a friend in her 70’s. She was hilarious.
Before my wedding I asked how she was doing. She said she felt fat. When I asked why, she said none of her friends could walk anymore, so if she wanted to spend time with them she had to go to the restaurant they went to and eat pie with them.
6 months later she tripped on the curb at the grocery store. She cracked her head open and died.
I miss her so much.
Correct! Hospitals are also dangerous for the elderly due to weakened immunity and exposure to germs.
I love the fact that now wgt training, muscle mass and overall strength are now being recognized as such health benefit, especially for longevity. Great podcast, thanks.
Oh damn, 2 of my favorite "health guys". Attia and Layne 💪
Work my ass off at 64 in the gym to build muscle or at least maintain. Biggest risk of being knocked off my road bike.
So much to learn here, thanks. When Layn and Peter talk the dynamic is superb and easy to learn.
I once was a body lifter to create as much muscle mass as I could . I use to consume the Joe wieder products back in the 80s which was protein powder and some other supplements . I wore myself out . Now I'm my lower 60s I am lifting again but I am keeping it light and keeping good range of motion . I also mountain bike .
I do mountain biking also . I do quite a bit of technical climbing which is the best of 2 worlds . Cardio and strength . It's equivalent to weight lifting while running around which isn't possible . I also wore myself out doing to much .Did not learn my lesson .
The key to exercise is to do enough to get a physical benefit but not to much to injure and ware out the body . Exercise is a damaging affect on the body and a balance of recovery and not going past a bodies capability .
How do you balance leg work with biking?
I'm a lifelong MTBer who has recently added doing weights in my 50s. Always interested in hearing how other bikers approach it as MTB is probably good enough for leg work as is
@@hamishmchamish Same her but I ride on roads. Total uncertainty on incorporating with training.
@@marciandjohn6320 if it helps, here's what I've been doing for the last 6 months:
Over the winter 1-2 rides at the weekend and weights Mon, Wed and Fri. Rides are usually moderate effort due to mud/snow and only 1-2 hours. I often do extra arms sets when I'm putting my bike away as my home gym is in my man shed beside my bike.
I would usually add some legs to Wed weights. Depending on recovery and weekend weather forecast I might add some legs possibly one other day but it's mainly upper body and arms on Mon and Fri weights - (all DBs ) suitcase carry, incline chest, supported row, pullover, shoulder press, curls, skull crusher and lat raises usually 3 sets of 8-15 reps (excl lat raises)
Tues and Thurs are recovery days with maybe some mobility/stretching and a dog walk at most but no riding or weights.
As summer approaches and the trails dry out I expect to drop Wed weights altogether and just use biking for legs. I might add in another ride on one of rest days on really nice days but they will be only 1hr or so evening sprints and I will probably balance recovery with days off work for big summer ride occasions.
I'll also point out I'm pure natty. Not an electric motor in sight as I want to preserve as much left strength as I can.
I'd be grateful for any helpful comments but think that's an okay routine for a novice lifter and advanced cyclist. For me it's been perfectly sustainable, especially leg work dropping before or after the weekend
@@hamishmchamish i lift on Tuesdays and Thursdays. I MTB on Monday ,Tuesday and Wednesday.
Tuesday I work my arms and do crunches . Thursday I do chest ,back and legs . My Friday ride is my most tame ride of the week . My leg workout is light squats and leg lifts .
Maybe 20 minutes to a half hour for lifting .
Your right cycling gives allot for the legs and if you climb it's quite a bit .for me a MTB it truly is a full body workout but the lifting stretches me out . Riding as you know can make you a bit stiff
I use free weight I have for 35 years . If I feel any unnatural discomfort I stop or alter my lifting position to remove that discomfort .
As we get older you can't play the injury game . I always thought it was a bit odd that so many athletes injure themselves which is probably do to overdoing it .
Well time to hit the weights
I lost a lot of cycle fitness when I started lifting more seriously. I now don't train legs as cycling does that for me. A reasonable improvement, but not fully back.
The greatest gift you can give to yourself is
FITNESS.
When it comes to nutrition and fitness
(Mostly health)
Yu get what you give 💪
Consistently put in a good effort and you get good results!
(Health involves a bit of luck )
I support this. But something is missing. If I send this video to my wife (who is almost perfectly described by the scenario you use) she is NOT going to react well. She will take it as an insult and is only going to be less likely to lift weights. I’ve seen this for many people. Why? Partly, this kind of advice is interpreted as an insult. Partly, we have to admit that exercising for long-term results is a matter of faith. It’s either a culture you buy into or it isn’t. Maybe gyms and lifting weights were always seen as foreign to you. I think this is what people mean when they say they don’t want to look “too jacked” (my wife also had said this). What they really mean is that they don’t understand and don’t see themselves as part of this culture of exercise. And if they have grown up with partners and sisters and friends who mostly don’t do this, it’s a lot to ask them to change.
So while I agree with what you are saying, we are not meeting people where they really are. And we have to admit that “don’t be fat” has been tne only message people have heard for so long that it might be hard for them to think differently. How do we solve that? I really don’t want to lose my wife early to a fall. I really don’t.
There is the saying - slow boil the frog.
The message needs to be fed in increments to most people.
Robots and super nerds can jump from 0 - 100 after a thought has occurred in their head.
Normal people do not.
Don’t send her this video. You need to talk to her over and over and if she doesn’t want hear it, so be it. You can’t force no one into knowledge or any belief. Take care of yourself and let this be your thing. She can do pilates and still build muscles. Or yoga. Or nothing if thats her choice 🤷♂️
Just to edit: you’re saying you don’t want to lose your wife but not saying you don’t want her to suffer and being injured. I see here a little bit of selfishness and making her choices all about you. Its your fear, don’t do that. Just an advice to think about it. Its all about what she wants and not you. All the best
LOL! "I'm worried about getting too muscular." - said no one, ever
How do i,50 yrs old - full menopause.... just had a lumbar discectomy and other herniated/bulging lumbar discs do strength training and not losing muscle mass? Could any doctor or anyone advise?
Wish there was info about diet. I know it was asked by Peter, but was not answered.
I was wondering how important resistance bands are in these workouts.
It'd be interesting if a study were done on the effects of metabolic work efficiency (at a biochemical level) on health and longevity. What about the person, with a MaxVO2 of only 40 ml/kg/min, who can do a 18:00 5K park run.
Not possible
@@erastvandoren Back in 1982, I took a treadmill test to directly measure my MaxVO2 using the Douglas Bag method: my score was only 47.2 ml/kg/min. A week later, I ran three miles (4827 meters) in close to 17:00. I believe that the most fantastic case of running efficiency was an account of a male marathoner who could go under 2:20 on a score of 52; most people with that score would be pretty much pooped after a few miles at a 7:00 pace. Another good example is from the first time Nike tried to get runners to run a marathon under two hours. They rounded up the 16 runners they thought might have a chance and did extensive testing on them before selecting three to try to do sub 2 on the Monza track in Italy. The 16 runners had a MaxVO2max of 62-84. To be one of the 16 most fit runners in the world to run sub 2:00 and have a test value of only 62 is truly remarkable
i love when really intellectual channels have phrases like "lean muscle" in the title.
"You want to lay down as much as possible because sooner or later it's going to start receding."
Wish I could have done that with my hair.
Muscles surprisingly „want“ to work. The body cooperates at any age once you overcome intertia ( physical and mental). There’s a race horse in each of us dying to emerge
Dr. Attia, what tests are required for a complete Fitness Assessment after 60 yrs of age?
A lot of old people don't want to change. They tend to be mule-headed. That's one reason I'm testing SARMs, in order to see which one actually works. If they work for me, they might work for those who are older than I am and are suffering from muscular deterioration.
If body mass is more important than strength, wouldn’t it better to bodybuild as opposed to powerlifting like biolayne?
Might be a bit of a metric maximization problem there.
There is a point of diminishing returns. As we exceed a certain level of muscle mass, we put way too much stress on the organ systems, especially the heart.
Powerlifting is a sport. It's about winning, not health. Health benefits from resistance training max out between 30-60 minutes per week.
too low body fat percentage isnt healthy either
The only advantage of bodybuilding style training over proper strength training for muscle size, is that doing drop sets to failure gives you a gnarly pump. If the goal is to increase lean muscle mass without regard for the pump, then there is no upside to training to or near failure.
I heard if you do stretching as well your muscles won't bulk..
Myth. Stretching might actually slightly benefit hypertrophy by increasing max ROM and blood flow.
Tiffany Dial Oyster Perpetual 🔥🔥🔥
If you want to be healthy, don’t compete
Her protein was 100% adequate
Why the fuck would she need a dexa scan? She should do both cardio and strength training regardless of what her 'numbers' on a dexa are. Why is Peter always prescribing useless exams??
Lame Norton and his bs 🤦😂
Wow, compelling statement. You got anything to back that up as to why he’s full of BS?
@@Chris-ho4ki Because Layne doesn't recommend carnivore or keto or vegan or some other stupid diet.
@@VernCrislerBecause he thinks humans must eat tons of protein
@@erastvandoren I believe he said 20 %, and of course bodybuilders should eat even more.