The importance of VO2 max, muscle mass, and muscular strength for lifespan
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- Опубліковано 10 тра 2024
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This clip is from episode 300 ‒ Special episode: Peter on exercise, fasting, nutrition, stem cells, geroprotective drugs, & more.
In this clip, they discuss:
- How potent exercise is as a tool to impact the cellular processes of aging
- Why VO2 max, muscle mass, and strength stand out as the greatest predictors of lifespan
- Is it ever too late to start exercising?
- 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.
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On the face, this might seem like repetitive topic, but I think it is important to emphasize the hierarchy of effect and I appreciate this little short video.
Even though I've heard Peter say this over and over again I feel I need to keep hearing it, my strength and fitness is not nearly where it should be, so my quality of life is not nearly where it could be. I've gotten so lethargic and inactive over the years, and just occasionally going for a swim or walking every day is so far from what's needed.
Excellent content! Shared with my kids. Thanks for sharing!
It is interesting how little knowledge the medical community has about this data. We have a chronic disease epidemic in this country and very few MDs are sufficiently knowledgeable about this info. So appreciative of what Peter is doing for those of us who work in the exercise field.
I’m a 75 yo female, recovering from 2 years of heart failure and lost muscle mass! )Needed an aortic valve replacement) And I’m struggling to recover physical stamina and strength.
So glad to recently find your conversation. Will look into educating myself about VO2 max and the “correct” exercises that will help build back my muscles. Looking forward to that follow-up video spoken about in this video on how to start exercising and how not to get hurt. Thank you!
Great! Looking forward to the show about how to start exercising for older adults!
As for older I changed a few things at 55, the weight you will use for reps in any exercise, if you can get 12 reps, the strategy is to slow it down until you can only get 8 or 10 reps, the slower you move the weight the heavier it will be. This way of training will prevent injuries so we don't have to go really heavy, we just slow it down so more time under tension and it becomes heavy. This also allows for correct form as well as gives outstanding results! We slow down aging and increase white blood cells that fights diseases and so much more! Most incredible anti aging longevity we know about but few really understand how powerful it really is!
At 59, I feel that this is the crucial period. This is the time to prep for the next two decades. I guess it is like saving for retirement. I see so many people going in the opposite route.
As for exercise, tai chi really helped me with injury prevention. I do pushups, lots of walking, and Aikido. Over all being really active, like 10k steps, body weight exercises along with low impact recovery.
Peter attia got phosphorylated 😂really shows how invested he is into biology and medicine. So much respect for him, he really is one of the best
If you make it to 65, additional life expectancy is ~17 more years until 82. But the standard deviation is ~9! Let's see what the research shows when he reaches 100.
Buy a Concept2 indoor rower. Learn how to row properly and spend time practicing your technique. Practice rowing for a long time. Practice rowing fast. Practice rowing with a varied pace, going from slow to fast in intervals over increasing distances. By the end of you doing that, I would be amazed to the point of disbelief if your biometrics didn’t improve.
What is the goal vo2max range according to Peter Attia
To watch his videos and find out what the goal is.
What a nice coincidence; here I am getting ready to do my lifting this morning...
Such irony!
@@WollyFatboy Such iron. Fe, Fe, Fe......
If these are the most predictive measures of longevity, then why do the people of Okinawa live the longest when they don’t lift, they’re small people (not muscular) and they don’t exercise much outside of “daily living.” I think it’s because they walk every day, they eat fresh food, they get plenty of sunlight and live with as little stress as possible. No rat race.
Agreed, these metrics are useful indicators but not the only things that lead to a long lifespan. There are plenty of athletes who died of a sudden heart attack who have a good VO2 max, muscle mass, and strength.
Seems like you’re missing the point. As Peter stated, you can’t prove anything in biology.
@@Machoman510 I hear him, but if you can't prove anything, then those three metrics aren't 'the most important predictors of lifespan'. They are just useful piece of info.
The people you’re describing probably do score well in the metrics he’s describing, but you’re for some reason implying that they’re very out of shape, unhealthy people that live long in spite of that. I have a feeling if you tried to prove they have a lower than average muscle mass, lower than average strength, and a poor VO2 max, you would fail. You see, researchers deal in actual data and facts. Not hunches or ideas based on 5 seconds of thought.
@@iangrant3615what percentage of athletes die before their life-expectancy? You say “plenty,” but that’s not a number. Is it 80%? Is it 0.01%? Besides that point, are you adjusting for the fact the most pro and many college athletes are on steroids, which are very bad for your long term health? Or are you countering decades of research with a hunch based on nothing?
Phosphorylated?? What the hell is that?
Funny how about all these “science research” n hype, the standard went back to the basics, hence lung capacity n body strength
too late is wired way to think. It's always better than do nothing and you are the youngest of you today than tomorrow.
Peter never said it’s ever “too late” to exercise. He tries to illustrate that age related performance inhibition IS a thing and you are going to be able to perform at a much higher capacity of you were to have started earlier…ALMOST always.
@@aaronolejniczak6604 thanks for the explanation
@@aaronolejniczak6604 I wouldn't say "almost always." People that have been highly athletic all their lives often have soft tissue injuries and burn out when they are older. It might be better to increase the amount of exercise as we age starting from a low starting point. Younger people often are highly active and might not need to actively engage in sports and exercise. I have an 87 y.o. friend that competes in powerlifting. Would he be doing this if he hadn't started lifting weights in his late 70s, but had started in his 20s? I doubt it. The important thing is not to let yourself go when you're younger (i.e. dig yourself into a hole). People can quickly (
@@jakubchrobry3701 well said!
"We really think of muscle mass as a proxy for strength (even though strength is easily measurable)".
Translation: Keep buying high-protein products when you don't have to.
That is definitely not the translation. I cannot believe how dull these comments are.
@@markmetternich7629 Why else would you use muscle mass as a proxy for strength? Why not just use strength to measure strength?
@@gonzo1483 has nothing to do with buying expensive protein products.
@@gonzo1483 there is overlap. When people do higher than extremely low repetitions, and they use progressively more weight, both strength and hypertrophy occurs. Also around age 70 muscle atrophy descends extremely sharply. Both are necessary.
I'm going to quote Sherman T. Potter: "Horse pucky!" The biggest indicator of your longevity is your gene pool. No amount of exercise is going to extend your life, if the longevity genes aren't in your swimming pool. My grandmother had a compound fracture of her lower leg in her early teens. Back in those days - early 1900's - that was a serious, life threatening fracture. While she survived the ordeal, she was left with a permanent severe limp. Her limp prevented her in engaging in most physical activity. She raised six children, but never set foot in a gym or participated in an kind of exercise, including walking. Her diet was a lot of meat, eggs, fish, potatoes and root vegetables. Every thing she cooked, was cooked in a generous dollop of bacon grease. She lived to the ripe old age of 107! All of her children, except one lived into their 90's. My uncle passed in his 70's due to complications from working in a coal mine his entire working life. So much for "VO2 max, muscle mass and muscular strength".
Genes are important. However, they are not the whole enchilada. I choose to eat whole minimally processed foods. I choose exercise(because I love it). We shall see.
She had a good diet.
You must not have watched his interview with Inigo San Milan. There is gold and diamonds in the interview that are absolute proven game changers.
Aggressive manipulation, squeezing and pulling leads to a long....... Lifespan.
i get phosphorylated...totally jv bro. lol.
I had to look it up.
@@pizmotality8136 jv or phosphorylated?
Jv?
@@stephenwilliams5633 acronym for american "junior varsity" in a middle school or high school with implied meaning of something or someone not even being good enough or talented enough to be on their school varsity sports team (of many thousands of schools in usa).
Phosphorylated is also one of those words like orange that does rhyme with another word. Although Eminem did rhyme or-inges with syringes so what we are saying is get creative about your health people! 😅