This clip is from the Huberman Lab episode "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity." The full episode can be found on UA-cam here: ua-cam.com/video/DTCmprPCDqc/v-deo.html
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General Factors: 1:08 Smoking (don't smoke.. 40% higher risk of dying versus a non-smoker) 2:53 Low muscle mass vs high muscle mass 3:22 Strength 3:53 Measure of Strength (to me these sound like muscle endurance measure, not strength measure - see Andy Galpin) 4:33 Cardio Respiratory Fitness, VO2 Max 6:21 Supplement discussion - better to have your exercise routine in order before you think about supplements Exercises: 7:45 Dead Hang - Desired time depends on age and gender 8:05 Air Squat - Depends on age and gender 8:11 VO2 Max - best way to measure VO2 Max 9:15 Farmer Carry Summary 9:45 Summary Essentially, there is no mention of specific exercises. They discuss what your goals should be, I suppose you could aim to complete all the measures that they discuss, and obviously doing those exercises will improve your metrics. Or you could do exercises that would improve those measures.
I'm 72 and swim 4 days a week, yoga 2 days a week and train 5 days a week in a gym, 3 of those days with a trainer. I retired ten years ago from construction because of the pain I was in daily. I feel younger today than I did when I retired.
@@ExcitingBob I worked in construction all my life. This gave me a good fitness level. At about 55 I started to have joint issues. The pain was so bad I had to retire at 62. I went downhill for 3 years becoming less and less able to do any exercise. I was lucky to find a good doctor who put me on a high dose of vitamin D3. I started working out in the pool and then added the other exercises one at a time as I could tolerate them.
Watching this is like just watching a smarter version of JRE, The ability to allow your guests the platform instead of interjecting makes this so valuable
As a 52 year old with 39 years of lifting weights, I think the message can be distilled more easily: Ageing is a sitting disease. Exercise is the elixir for life. Focus on strength and cardio… many roads to Rome on these fronts!
Health psychologist here. Interested in the simplest advice we can give the public about strength exercises in an information environment where 'exercising' is equated with doing cardio, particularly running, and strength exercise is largely equated with long sessions of isolation/ accessory exercises. Very pleased to hear the farmer's walk be talked about here, because it offers huge benefits for long term maintenance of the strength needed for so many everyday activities. Would love to see PSAs promoting a 'biggest bang for your buck', twice a week workout to people reluctant to go to the gym. Starting off with hanging, then doing some compounds and finishing with a farmer's walk could be done in 30 mins and would build functional strength and muscle mass for better metabolic stability.
Another popular conception of lifting is that it requires endless progressing, with the goal of squatting 2x your bodyweight.. but for longevity, health, and strength for daily living, far lower levels of strength are needed. For example, 2 heavy sets per body part twice a week gives almost the same health benefits that a longer program provides. This reduces the common objections of pain, time, and injury risk that common programs involve, as well as eliminating the need for barbells/gyms.
I’d suggest slow (2-3mph) rucking with 10% of bodyweight in a backpack as a great functional strength option for people to start with. Can alternate between back and front carries and l/r suitcase carries
My siblings take vitamins but do not exercise other than walking occasionally. I would love for them to see information on this. No one listens to me lol
I'm 60. I focused on pull-ups over the last 10 years. I can now do more consecutive pull-ups than at any time in my life. I hit 26 consecutive 2 months ago. 5'10" 175lbs. Low carb high protein diet but very high stress.
That my friend, is very good. I'm 50 and I'm basically doing the exact same thing + other worhtwhile additions - that is, still on the topic of working out. I tip my hat off to you for sure !
The way Hidden Time Wealth dives into the concept of productivity is mind-blowing. Hidden Time Wealth tips are pure gold, and I wish more people knew about them.
After a back injury where I’m looking forward to Disc replacement surgery this summer and constant low grade pain, this is difficult. I walk 60 minutes a week at 80% and try to lift weight focusing on my physical therapy. So many people struggle with low back issues.; it would be great to have an episode on this topic helping people work through injuries. Love your work Dr. Thank you.
I had a similar injury last year. Walking often and limiting the amount of time spent sitting were critical for me. I'd also suggest strengthening your hip flexors and abs. I'm by no means an expert, but I've learned enough to develop a stronger core and limit back pain
@@slicedGabe SIT less excellent! I learned this 35 yrs ago as a DC I'm 70 and can run 3 sub 9 min miles after 10 mos of getting back to running. and lift wts have good muscles IF I were this guy I would consult Dr James Cox Ft Wayne IND BEFORE I had this surgery.....NO guarantees ask the surgeon to GUARANTEE 100 per cent post op NOT likely......
Im a nurse in my local hospital in FL . We have a lot of seniors in our population. What I have noticed for sure in the last 12 years as an RN: 1)Smoking is the WORST thing you can do. 2)All of my seniors that have done some kind of regular exercise and still do are the healthiest by far!! I live in the oldest European city in the US, St. Augustine, where we have "The fountain of youth" attraction. Exercise is definitely the fountain of youth!!
So you woke up today and though “not only am I gonna listen to a health video but I will be a total piece of shit to a complete stranger while I do it”. You are a highly evolved person indeed. Congrats.
Am 49 and after years of weight training have really gotten into basic bodyweight exercises based around squats,pull ups n press ups,high volume and I've never felt and looked better
Spot on !!! totally agree some people should never talk about diet or supplement, Dead hang is incredible not only for hand strenght but also for strech the spine !!
@@adamburling9551 Thats rubbish. Nutrition trumps all exercise. If I dont do any exercise for 30 days it doesnt effect me. If I stop eating and drinking for 30 days, im dead!!!.........that is how important nutrition is over exercise.
00:00 Introduction to Health and Longevity 00:32 Impact of Smoking on Mortality 01:32 High Blood Pressure, Kidney Disease and Mortality 02:24 Type 2 Diabetes and Mortality 02:48 Role of Muscle Strength in Longevity 03:31 Cardiorespiratory Fitness and Mortality 04:33 Discussing Cardiorespiratory Fitness and Mortality Risk 05:13 Training for Improved Cardiorespiratory Fitness 06:02 Debate on Supplements 06:35 Exercise and Fitness vs Diet and Supplements 07:07 Introduction to Attia's Rule 07:32 Discussion on Attia's Rule 08:00 Setting Fitness Goals 08:45 Estimating VO2 Max 09:35 Strength Program & Centenary Decathlete Concept
Did the person who created the title for this video actually watch the video? I don’t think they mentioned one exercise to promote longevity. They talked about testing metrics
In this clip they mentioned the following exercises: leg extensions, wall sits, farmer carries, the ability to run a mile within a certain amount of time, etc.
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I think this video is only partially true. My mother is 97 and never met these criteria. Her secret is genetics and doing everything in moderation along with strong faith and a passion for art. She never broke a bone or had a cavity!
Here’s a partial capture 7:44 …Measurements: Dead hang for about a min? 1.5 min for 40 year old woman straight air squat / 2min for 40 year old man; free air sit at 90° (2 minutes maybe a standard for men and women at 40 year); VO2 max Andrew said they would have their people find links to charts somewhere in pod casts … farmer carry 2 min (for men: half body weight in each hand for 2 min; ….
Two things you forgot to mention: heavy drinking should be as taboo as tobacco, and so should recreational drugs. You are right to emphasise regular exercise, I go fo a 4 mile run every week, but at the age of 84 I cant perform any feats of athleticism, though 60 years ago I coulld run a mile in under 5 minutes. Diet is also important, and as man evolved to be an omnivore our diet should be mainly fruits and veg, but needs to include some animal protein as well, which doesn't have to be meat. Among other things I drink a pint of milk per day, and eat an egg most days. Fish is reputedly more healthy than red meat. I take a few mineral supplements, manly selenium, zinc and magnesium. Arthritis is slowing me down in my eighties, but it's not too bad.
@@peeteri95 I'd say remember that the problems that worry you today will seem trivial in a few years time, so dont let them get you down. Britain is undergoing an ever accelerating decline, so the land that you live in will be but a pale shadow of the one you know in 60 years time, but most people are apathetic. Almost everything will be worse, in some cases very much worse, all because we elect corrupt people who dont care about the country, only about themselves. I dread to think where it will all end. We are about to elect a bimbo who is all too typical of the "leaders" who have dragged the country down.
@@jaysbakes37 If that's what you think go right ahead, but it is contrary to medical opinion. A small amount of red meat should do no harm, but the Yoochoob videos and doctors are on the right track.
"You don't have to be a world class athlete to be healthy." I think that actually world class athletes are not healthy in most cases. Today professional sport is literally abusing your body to or above it limits and if it doesn't show during your carrer then after you retire you can really get some serious health issues. Being fit doesn't mean being healthy. It means being able to perform certain activity on high level and achieve certain goals.
If your at the top of some of these sports you are regularly checked for peds. Can some get away with it sure, but the vast majority don't take them. IMO those world class athletes are in peak physical condition. The abuse their bodies recieve come from the actual sport they are playing. Football players is a great example. Your clashing bodies with other freakishly strong people.
I clicked on this because and I quote "Best exercises for overall health & longevity'' and ended up in a cannabis vs. tobacco debate. I am seeking exercises to do like the Headline promised! Basically, the first thirty seconds is critical and this guy Blew it!
My Dad was a smoker, ate fairly healthy, never drank alcohol. Heart attack at 52 yrs old, 6 bypasses. Stopped smoking after the heart attack and started eating very healthy, gone at 64 yrs old from massive heart attack.
@@bilbobagins4305 - Doctors said it contributed, but his side of the family has heart problems. He had 8 siblings, 1 brother was taken out by the mafia, all other brothers and sisters had and died from heart attacks and/or strokes, only 2 sisters lived to see 70 after both had heart attacks in their early 60's. I am 55 and all traits of my Dad's side of the family, thankfully no problems "yet", non-smoker, non-drinker. Dad had 6 bypasses at 52 yrs old.
@@chrism2042 damn genetics can be a very strong thing. I hope you'll be well. You are the same age as my mother, and couple of years younger than my father.
His lifestyle changes likely contributed to his living another 12 years. He probably would have been gone even earlier without them. We'll never know the difference not smoking at all would have made. Probably not as much benefit as someone without his genetic issues, but still. You didn't mention if he was an exerciser, but the odds are against that. It's just not a cultural value, and boy, do we pay for it.
This reminded me of "The Joel Test" that was popular in software development way back in the day. We definitely need a written version of the "Peter Attia Test".
I'm wondering what the metrics for the mentioned exercises would be for someone like me who is 70 years old?... In my youth, I was an athlete and very active through my fifties. I did powerlifting and Olympic lifting in my twenties and was a long-distance hiker in my thirties and forties. up until about 65, I could drop down and do 50 push-ups, and 10-15 pull-ups. Within the last 5 years, I'm showing the effects of peripheral neuropathy which has decimated my balance and strength. I feel that at the very least, I should be trying to improve my strength in the aforementioned exercises to mitigate the ongoing effects of my PN. I'm hoping for a new effective therapy to be found that can at least stop the progression of this disease or at best reverse the symptoms of loss of balance, strength and mobility.
I'm 71 and have exercised (mostly cardio- running) since age 30. I have no knowledge of PN so what I have to say may not be applicable, but I'm still running at least 2-3 times a week and added resistance training several months ago- just push-ups, pull-ups and planks. I also began taking several supplements including NMN about a year ago and have noticed that I generally have plenty of energy for exercise. Just for fun, I decided 2 months ago to do the push-ups and planks daily to see what would happen. Just 1-2 sets of each. Max push-ups was about 45 2 months ago, but last night I did a personal best at 81. I am surprised, to put it mildly. I get plenty of protein but my guess is that the NMN may be a contributing factor.
Work with a physical therapist a physical medicine physician, or a strength and conditioning professional who is familiar with working with those who have chronic conditions. Whatever you do, don't listen to the run of the mill personal trainer at the big box fitness centers, and don't listen to anyone who recommends supplements that you've never heard of. Work with PROFESSIONALS who have EDUCATION, KNOWLEDGE, and EXPERIENCE working with those with physical challenges and chronic conditions. I am telling you this because there are a lot of clowns working in the fitness industry. People with big biceps, nice bodies, but who don't know crap.
@@gankhammer9926 Thanks- trying to get to 100 eventually (in age and pushups! LOL).... I really think the supplements help....e.g., MNM, Creatine. And the Intermittent Fasting resulted in a 40 pound weight loss = instant increase in pushups. The point is, we have tools that work these days. It's a great time to be alive! GL.
@@jlvandat69 yeah 40 lbs off is same as stripping plates off at the gym assuming no strength is loss along with the weight! Wishing you many good years ahead sir!
@@briandriscoll1480 Used to Time Trial (bike) mid-30s to age 42. Took up running at 65, casually to begin with. Run 7-12 times a week, 93% easy, 7% hard (13 x 30:30 or 6 x 1k, gradually increasing these as I am recovering from injury) not exceeding 95% VO2max. Deadlifts and plyometrics 3x/wk, mobility and standing core daily. Currently doing two hour sessions a week in hypoxic chamber on treadmill at 8000 feet. BP is 107/67, HRmax 184, min (asleep) 36, 11% fat. Running economy 178 (lab tested). 47 years on a low fat diet, no processed food or alcohol. Been pescatarian for a long time. Take a lot of supplements for health, performance and longevity. Still improving diet and training (long way to go).
The best excersise if you are able is to sprint all out. 25 to 30 steps is sufficient take a short breather and repeat, increase reps over time. Warm-up stretching is important followed by a couple of 50 to 70% effort, then run for your life like running from a wild animal.
Hey Dr. Huberman- have you every or considered having Dr. Gabor Mate on your podcast? I think it would add more complexity to a discussion like this and the impact of environment, body, mind, and trauma on mortality.
Sure would be nice if more people had access to doctors with this level of experience. Sad that most of are lucky to get 15 minutes with our primary care provider.
I wonder how the doc picked the numbers he did. A 2 minute squat hold - I believe 30 seconds to 1 minutes would provide same benefits for longevity - the ability to get out of a chair consistently, etc. A 2 minute hang ( again 30 seconds to 1 minutes would provide sufficient grip strength). ETC.... Where is that data from. I get that 2 minutes is harder but that extra length of time I don't think provide any more benefit. Thoughts?
Blue zones don't do a dead hang for 2 minutes or even a bodyweight farmers carry for 2 minutes. A clean diet, moderate exercise and the right mindset is good enough for me.
I did not see the link to Dr Attia's 11 or so cardiovascular and muscle strength tests in the notes to this video in nor the notes to the main video w/ Dr. Attia. If someone found it, could they post it or show where or see it?
Same. Would be really interesting to have this information if it's available anywhere? (Dr Attia's 11 - muscle/strength tests, and the cardiovascular V02 max tests). Turing 40 this year, so would love to know where I'm at! - Thanks for the awesome podcast as always!
Can somebody help me find the charts and estimators Dr. Attia mentioned? He said he has V02 Max charts on his site to help people determine their abilities and goals, but I can't locate them. Thanks and I love this discussion!
You don’t need to do this. Chasing these type of numbers is a really bad way to look at your health and fitness journey. It’s really simple. Get to a healthy weight, eat a balanced diet with a lot of fibre, don’t smoke and take up and maintain regular exercise. These guys are trying to sell stuff
@@marcdaniels9079 I appreciate your thoughts, and understand that may apply to the average person, but some people such as myself are already healthy and we have specific performance goals. I am a runner and am trying to improve race times, so I use speedwork / intervals in my training. Understanding concepts like vo2max can be useful in those specific instances.
53 years old Every morning 100 squat 100 press up 100 TRX back row. That's my morning yoga. Run 3x sprint tabata run 5 k jog 10 k. Lift weights push pull leg routine and walk everyday
Your body will be fit for whatever it is that you do. A professional football player, who can run a 4.4 40-yd dash, who has a 38-in vertical jump, and who can squat 350-lbs 10x would drown in 2-3-ft surf if he's not a good swimmer, has no experience in the ocean, and if he doesn't understand wave action, rip currents, and ocean conditions. I've seen muscle-bound idiots nearly drown in small shorebreak because they have no idea how to dive under waves. They try to jump OVER the waves. They get pile drived into the sand, and, once they swallow some water, panic sets in...
I hope you do because it is one of my biggest regrets that I did not pursue resistance work along with the weight loss I attained and have maintained for 10 years (after middle age). It's hard to relate to old age when you're 46 but what you do in these years has effects later that are almost impossible to make up for later. Not saying it's not valuable to start even as a senior, but there are some windows of opportunity that do close, one of which is being able to build muscle effectively. And if sweets are a thing for you, and you want to be handling your own affairs (preserve mental abilities), whittle away at them. My 46-yr-old self wouldn't listen, but I hope yours does! (also, see info on type 1 and type 2 muscle fibers. Type 1 can go and go and go but will never tax the type 2 system enough to get the benefits from it; type 2 is the kind that withers away in old age. Sorry if I am repeating something said in the video. At age 69, I walked 7-10 miles a day on a recent 5-week trip but I have lost so much muscle that my blood glucose is now affected. But I am up to 2:15 horse stance.
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.
I confused. I've heard from a lot of sources, that studies show, that elite endurance athletes roughly have the same impact on their live expectancy as people who do absolutely no sports. The group living the longest are the ones who do regular mild cardio, according to these studies.
Correct me if I'm wrong but these exercises are part of his model of evaluating health, not necessarily what makes us live longer, so either the title of the video is wrong, or dr Peter didn't answer
I feel like a lot of people with high V02 max probably have incredible cardio which also means they probably aren't jacked. So when you're talking about strength are we talking functional strength or "I can curl a 50lb dumb bell" strength? Cuz I feel like those two things are incredibly different for longevity
There's going to be some aspect of diminishing returns to all of these factors (strength, cardio etc.) so even for the guy with a great vo2Max, he doesn't need to have massive absolute strength. In fact a lot of the strength measurements they talked about are body-weight based with the exception of grip strength. I believe an element of strength in old age that's not referenced in the video is coordination and balance - you'd be surprised how many elderly take serious falls (in showers, down the stairs) and ACM. My take is that I wouldn't go overboard with building massive strength - cap it at enough to function well, not necessarily to win contests
It really seems like they are mostly talking about a conception of strength closer to 'functional' strength than any kind of bodybuilding-style strength. I think he makes it more clear when he talks about his rule - Deadlift Bodyweight 10x or Farmer Carry 1/2 BW in each hand for 2 minutes), Air Squat Isometric 2 min, Dead Hang 1-2 min, 75% Vo2 MAX. None of these show any benefit for having a bench press which is 1.5x bodyweight, or boulder-shoulders. Focus seems to be on muscular endurance.
Functional strength, meaning in relation to your size/weight. At 67 and a VO2 max of 44, I'm in pretty good cardio. I can also do 30+ pullups and 75+ pushups. I do 100 and 200 of each respectively each day. It helps that my BMI is about 20. I'm sure these numbers bode well for longevity, but just how much I have no idea.
I propose an improvement over the Body Mass Index scale which does not account for body composition, visceral fat, strength, or lean muscle mass. Longevity correlates with low visceral fat, lean muscle mass, and VO2 max physical fitness. Proposed Formula: (BMI x jeans waist size) / pull ups Lower number is better There are female Cross Fit athletes who can do very high pull up numbers using kipping technique which uses rhythmic torso/hip momentum timing assistance. So we will allow kipping for females but men must use strict pull up form (as I am using). Before I started working out last year, my BMI was 25, 33W, 4 pull ups in a row. After exercising everyday for a year, my BMI got below 23, 30W, 50 pull ups in a row. (My personal best is 53 pull ups in one set, but do 50 most workout days) Out of shape: (25 x 33) / 4 = 206 In shape: (23 x 30) / 50 = 14 Obese American: (30 x 38) / 1 = 1140 Competitive bodybuilder: (30 x 32) / 20 = 48 So what is your number, and how do you self rank your physical fitness and longevity potential?
Huberman said "run a 7 minute mile" like it was no big deal!! Dude, I run two miles twice a week for almost a year now and I am just under 10 minutes per mile! ANYONE who can run a 7 minute mile is an exceptional and young TRAINED ATHLETE.
I remain skeptical of "lifting heavy" as in doing body weight deadlifts or farmer carries. At age 76 I'm all about "longevity lifting" (u have my permission to use this term as ur own if u will promote it. 😃), meaning that one uses moderate weights that are much less likely to result in even the slight pulls and strains that can nonetheless throw a monkey wrench into the ongoing continuity of our training regimen. I feel that perhaps the good doctor is unwarrantedly projecting his 50 year old lifting prowess onto us septuagenarians and those those beyond. As Peter has avowed... avoid joint injury at all cost and thus avoid not being able to fully train or fully engage in a fully active life. Life is a long game (hopefully) and to still be enjoying the challenge when ur old u have play it as smart as u can all along the way.
I would be hesitant to lifting very heavy at your stage as well. I believe his talk is more aimed at people much earlier in their training time then you are. While I think once a week or once every two weeks upping your normal weight and dropping reps would likely be beneficial overall, avoiding strains and injuries like you said is paramount due to recovery time needed.
@@donaldrobertson5747 Hi, thank you for your comments. I think we are on the same page regards avoiding injury at all cost in order to safeguard the unbroken continuity of our life-long resistance training. Where we appear not to agree is regards the basic concept of "lifting heavy" in the first place. Too be frank, from my age 76, life-long fitness perspective I feel that lifting extreme loads at any age to be extremely misguided from the very get-go. I believe that Dr. Peter, while brilliant, is also a very competitive guy...endurance swimming and race cars, can deadlift in excess of 300lbs. ...which to my mind begs the question... "But why, doc?" Why put one's spine and various other joints under the injury-risking stress of such an extreme load for no particular reason other than bragging rights? Of course, as you recommend, I play around with weights and reps in order to get stronger, but, and this my whole point, only in moderation to avoid injury. Further, I like to cycle through my kb and db routines to mix it up with more focus on functional mobility rather than just strength. People have different athletic goals depending upon their age...and why not? But clearly, is it not folly to be extreme in our youth only to pay the price in pain and a decreased quality of life in our final decades? I do not know your age or if you lift heavy, so all I can respectfully recommend is to be very wary of the "big 3 heavy hitters"... squats, bench press and deadlift. Putting up big numbers today may risk multiplying our sorrows down the road. Thanks again for your comments. I wish you well.
I can dead hang for 3 minutes, but I can’t standard grip straight bar deadlift over 350 without reverse grip or straps. My max deadlift is 450. Hanging is endurance. Sure for someone who doesn’t exercise it might be, but that just shows they’re weak, not strong. Like holding a wall sit will show endurance of quads, but someone who can squat 500 lbs probably can’t go as long as someone who is a cyclist, but likely 5x stronger than the cyclist.
Three mins is great! I've been trying for a week and can do 1 min pretty easily before the flesh at the top of my palm, just below my fingers hurt too much. What grip do you use?
Apparently, the endurance of hanging is a predictor of longevity even if it doesn't meet your criterion for strength. But I guess you're saying it hasn't helped your deadlift as much as you would like?
Endurance is more stressful for the low twitch muscle fibers and they feedback off each if you have good lung and heart health you’ll be able to do more reps at heavy weight as your cardiovascular system is stressed the more reps you do which leads to hypertrophy. Size doesn’t matter you could squat the tremendous weight just to struggle to run at any pace
My ApoB was 163, I have apoe3/4, I have celiac and high CRP. I excercise every day, be it walking or jogging, the gym and doing weight training. I just dropped 20 pounds and am back down to 200 at 6'1. Used to be over 6'2 but have bone loss due to the undiagnosed celiac for many years.
I LOVED this episode! I need to listen again and take notes! It will be great if you can provide a link to a list of the strength training assessment tests! Thanks
great info.. I am 60 in few months and restarted going back to the gym the last 3 months now (I am ectomorph but have a history of diabetes in my family) and because my A1C is 6.3 to my surprise, I am determined to reverse it or at least slowly get it down and stay even more fit. I will do another blood test in 3 months to test again.
You can do it!!! I’m 56, 11.1 A1c BUT for 3-4 months I Cut sugars including fruit except for berries,cut out low processed carbs, starches, had good fats like grass Fed yogurt, beef, salmon, Sardines, Grilled fatty Omega-3 rich Mackerel, plenty of fiber like flax seed meal, avocados and olive oil, protein, broccoli, cauliflower and regular walking for :35 min/ day you too will be soon be at 5.6 A1c or lower my friend!
Thank you.. I am Actually working out on a regular basis and live it .. weight training and cardiovascular health.. no more noodles nor rice nor refined sugars. Skylar yogurt. Plan based proteins etc
@@N00btr00per yes me as well and I love working out now.. I now start to see my 6 pack reappearing and muscle growth albeit slowly... my goal is not so much about being muscular - my goal is good heart health and delay Sarcopenia
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
Couldn't you just increase VO2 max using one of those very simple manual devices - you grip it in your mouth (between your teeth) and adjust resistance with a screw-in plug. They sell online for ~$18. Another question: are those three exercises (farmer deadhang, air squats, farmer carries) meant to be done consecutively or separately at any time and if consecutively, with how long a pause between each 2-minute set? Finally, I've found the NY Times' 8 minute bodyweight strength workout keeps me relatively fit but I don't know what my VO2 mas is.
I went the vegan path - now I’d consider myself a lazy vegan - but made a huge difference. Look at the Autoimmune Protocol Diet for 1 month. Get the diet and guts right (less rubbish regardless of path) and you will be amazed. Convert to fitness, early nights, no alcohol, early mornings etc will all help. Check out Mark Wildman for full body workout stuff.
This training basically mimics the primate lifestyle we have all gotten away from. Hanging from trees, traveling through the forest. Grip strength, moving quickly through the plains.
I would be very interested to see a modified set of tests for those with disabilities. People with MS probably can’t run a mile or perform a ninety degree squat. Either of those could cause cause injury. Just a thought. Great stuff otherwise….
Very reinforcing about excercise first berfore suppliments and diet focus. I would argue if a blood test shows a very low amount of say, Vit D, getting it up is very important. And a little thing that irks me since there are so many numbers are here. What is "Smoking" defined as? 1-pack a day? What if you smoke one cigarette a week? Or one a day?
7:10 Prioritizing physical performance metrics before supplementation might be sensible because supplementation means ... well, supplements, which is the extra cherry on top sort of a thing. But also before diet? Not very sensible as in so many cases, because of bad diets, people would have such intense health issues that even getting out of the house or the bed isn't an option. Dietary adjustment is much less labor and effort intensive than exercising, and should be adjusted first and foremost.
I wish they would do concise versions of their videos for people who would like the key actionable content along with the basic reasoning- they could do concise versions at maybe 25% of the length of their original videos- and even super concise versions at maybe 10%- this could reach and help a lot more people.
Here’s a question: does a positive cancel out a negative? For example, I vape (not smoke) like a chimney, but I don’t drink or do drugs, I only eat veggies, meat and fruits, weight train HEAVY twice a week, and do yoga/meditation every morning along with 4 45 min HIIT peloton sessions every week. The only thing I have against me is the vaping, but if I didn’t do that ide be viceless and have nothing in common with anyone anymore.
A quote that helped this 25yo who's hyperfocused on health. "You could be the healthiest guy in the graveyard." You're doing really well now. Keep it up. Keep your vaping if it serves you, and if not, ditch it. Go get them!
I am curious, how do these recommendations (and others) fit with blue zone areas. Do people in these areas have much higher muscle mass, strength or vo2max generally?
6:00 So the best exercise is cardiovascular exercise, color me surprised lol. VO2 max from the lowest 25% to 50-75% percentile for your age and sex causes a 2x difference in All Cause Mortality. From 25% to 95% for VO2 max in your age and sex causes a 5x or 400% difference in All Cause Mortality.
Some might not think but having decent cardio really helps with stuff like this. Cardio if done the correct way helps you clear lactic acid from the blood more efficiently. There are even things called LT runs designed to improve this, lactic threshold. I’ve always said this about cardio. Whatever your max strength output is, cardio doesn’t increase that number but it allows you to hold that number for much much longer, it’s basically active recovery.
Why would you include both a dead hang and a farmer’s carry in the testing? Seems pretty redundant. In both instances the limiting factor is overwhelmingly likely to be grip strength.
I'd like to know whether some of those metrics, e.g., deadlift 2x your body weight for 10 reps, are they different if you're over 60, for example? Does some of these metric diminish as you age and still keep the longevity factors?
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
This clip is from the Huberman Lab episode "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity." The full episode can be found on UA-cam here: ua-cam.com/video/DTCmprPCDqc/v-deo.html
Discovering Hidden Time Wealth has been one of the best things I've done for my productivity. It feels like I’ve finally cracked the code to overcoming procrastination.
General Factors:
1:08 Smoking (don't smoke.. 40% higher risk of dying versus a non-smoker)
2:53 Low muscle mass vs high muscle mass
3:22 Strength
3:53 Measure of Strength (to me these sound like muscle endurance measure, not strength measure - see Andy Galpin)
4:33 Cardio Respiratory Fitness, VO2 Max
6:21 Supplement discussion - better to have your exercise routine in order before you think about supplements
Exercises:
7:45 Dead Hang - Desired time depends on age and gender
8:05 Air Squat - Depends on age and gender
8:11 VO2 Max - best way to measure VO2 Max
9:15 Farmer Carry
Summary
9:45 Summary
Essentially, there is no mention of specific exercises. They discuss what your goals should be, I suppose you could aim to complete all the measures that they discuss, and obviously doing those exercises will improve your metrics. Or you could do exercises that would improve those measures.
Thanks for this...these podcasters need to get to the point of the title
Thanks
You’re a goddamn hero. 🦸♂️
Thanks Joe
Dead hang, squat, and farmers carry aren't specific exercises?
I'm 72 and swim 4 days a week, yoga 2 days a week and train 5 days a week in a gym, 3 of those days with a trainer. I retired ten years ago from construction because of the pain I was in daily. I feel younger today than I did when I retired.
Inspiring!!
💪
At what age did you start taking fitness seriously? I am 37.
@@ExcitingBob I worked in construction all my life. This gave me a good fitness level. At about 55 I started to have joint issues. The pain was so bad I had to retire at 62. I went downhill for 3 years becoming less and less able to do any exercise. I was lucky to find a good doctor who put me on a high dose of vitamin D3. I started working out in the pool and then added the other exercises one at a time as I could tolerate them.
Do yoga every day.
Watching this is like just watching a smarter version of JRE, The ability to allow your guests the platform instead of interjecting makes this so valuable
As a 52 year old with 39 years of lifting weights, I think the message can be distilled more easily:
Ageing is a sitting disease. Exercise is the elixir for life. Focus on strength and cardio… many roads to Rome on these fronts!
This is great thank you!
Anything specific you would recommend for cardio and exercise?
Thank you.
Amen
Health psychologist here. Interested in the simplest advice we can give the public about strength exercises in an information environment where 'exercising' is equated with doing cardio, particularly running, and strength exercise is largely equated with long sessions of isolation/ accessory exercises. Very pleased to hear the farmer's walk be talked about here, because it offers huge benefits for long term maintenance of the strength needed for so many everyday activities. Would love to see PSAs promoting a 'biggest bang for your buck', twice a week workout to people reluctant to go to the gym. Starting off with hanging, then doing some compounds and finishing with a farmer's walk could be done in 30 mins and would build functional strength and muscle mass for better metabolic stability.
Great idea about the PSAs. They could inspire a lot of people.
Another popular conception of lifting is that it requires endless progressing, with the goal of squatting 2x your bodyweight.. but for longevity, health, and strength for daily living, far lower levels of strength are needed. For example, 2 heavy sets per body part twice a week gives almost the same health benefits that a longer program provides. This reduces the common objections of pain, time, and injury risk that common programs involve, as well as eliminating the need for barbells/gyms.
@@beemo9 I totally agree. Plus, it's so much easier on the joints and ligaments.
I’d suggest slow (2-3mph) rucking with 10% of bodyweight in a backpack as a great functional strength option for people to start with. Can alternate between back and front carries and l/r suitcase carries
My siblings take vitamins but do not exercise other than walking occasionally. I would love for them to see information on this. No one listens to me lol
“Get your exercise house and VO2 Max together first before parsing the marginal stuff.” Well said, Dr. Attia.
I'm 60. I focused on pull-ups over the last 10 years. I can now do more consecutive pull-ups than at any time in my life. I hit 26 consecutive 2 months ago. 5'10" 175lbs. Low carb high protein diet but very high stress.
That my friend, is very good. I'm 50 and I'm basically doing the exact same thing + other worhtwhile additions - that is, still on the topic of working out. I tip my hat off to you for sure !
Just curious, what’s the high stress? I also have high stress which I feel is killing me, like literally.
26 is an impressive number. Kudos
Unbelievable dedication🦍
High stress?
What?
Is the cortisol killing your gains?
These gentlemen are two of THE very best podcasters/UA-cam creators you can invest your time and attention listening to.
I enjoy the respect between peers in these podcasts.
Attia especially, the man is so knowledgeable
The way Hidden Time Wealth dives into the concept of productivity is mind-blowing. Hidden Time Wealth tips are pure gold, and I wish more people knew about them.
After a back injury where I’m looking forward to Disc replacement surgery this summer and constant low grade pain, this is difficult. I walk 60 minutes a week at 80% and try to lift weight focusing on my physical therapy. So many people struggle with low back issues.; it would be great to have an episode on this topic helping people work through injuries. Love your work Dr. Thank you.
I had a similar injury last year. Walking often and limiting the amount of time spent sitting were critical for me. I'd also suggest strengthening your hip flexors and abs. I'm by no means an expert, but I've learned enough to develop a stronger core and limit back pain
@@slicedGabe SIT less excellent! I learned this 35 yrs ago as a DC I'm 70 and can run 3 sub 9 min miles after 10 mos of getting back to running. and lift wts have good muscles IF I were this guy I would consult Dr James Cox Ft Wayne IND BEFORE I had this surgery.....NO guarantees ask the surgeon to GUARANTEE 100 per cent post op NOT likely......
Im a nurse in my local hospital in FL . We have a lot of seniors in our population. What I have noticed for sure in the last 12 years as an RN: 1)Smoking is the WORST thing you can do. 2)All of my seniors that have done some kind of regular exercise and still do are the healthiest by far!! I live in the oldest European city in the US, St. Augustine, where we have "The fountain of youth" attraction. Exercise is definitely the fountain of youth!!
What you said has been common knowledge for over 100 years. Everyone knows that smoking is not good. Everyone knows that exercise is good.
Luuuv St Augustine 👍❤️🙏😎
@@user-sg8kq7ii3y yeah ... but look at all the whales staggering around
They might vaguely understand
But they sure as shit don't practice it
@@user-sg8kq7ii3y Are you talking to Attia?
@@user-sg8kq7ii3y Thanks for your contribution.
I do walking daily it feels wonderful not only for my body but for my mind as well.
i see you love photoshopping your pics as well deary
@@mrb8993 that wasn't very nice of you to say.
@@mrb8993 why do you criticize me?
@@mrb8993 Atleast she is able to photoshop her pictures, yours can't be fixed by anything.
So you woke up today and
though “not only am I gonna listen to a health video but I will be a total piece of shit to a complete stranger while I do it”. You are a highly evolved person indeed. Congrats.
Am 49 and after years of weight training have really gotten into basic bodyweight exercises based around squats,pull ups n press ups,high volume and I've never felt and looked better
What volume? Do you do multiple sets, all at one time, or spread out?
@I'm happy 🤣🤣👍
Congrats man
Spot on !!! totally agree some people should never talk about diet or supplement, Dead hang is incredible not only for hand strenght but also for strech the spine !!
Diet and supplements are so essential as is exercise
@@gracewhite1601 Not always and not necessarily.
@@adamburling9551 Thats rubbish. Nutrition trumps all exercise. If I dont do any exercise for 30 days it doesnt effect me. If I stop eating and drinking for 30 days, im dead!!!.........that is how important nutrition is over exercise.
00:00 Introduction to Health and Longevity
00:32 Impact of Smoking on Mortality
01:32 High Blood Pressure, Kidney Disease and Mortality
02:24 Type 2 Diabetes and Mortality
02:48 Role of Muscle Strength in Longevity
03:31 Cardiorespiratory Fitness and Mortality
04:33 Discussing Cardiorespiratory Fitness and Mortality Risk
05:13 Training for Improved Cardiorespiratory Fitness
06:02 Debate on Supplements
06:35 Exercise and Fitness vs Diet and Supplements
07:07 Introduction to Attia's Rule
07:32 Discussion on Attia's Rule
08:00 Setting Fitness Goals
08:45 Estimating VO2 Max
09:35 Strength Program & Centenary Decathlete Concept
Did the person who created the title for this video actually watch the video? I don’t think they mentioned one exercise to promote longevity. They talked about testing metrics
They mentioned farmer carries and hanging from a bar because grip strength has been associated with longevity.
Wall sits are mentioned too
And deadlifts
In this clip they mentioned the following exercises: leg extensions, wall sits, farmer carries, the ability to run a mile within a certain amount of time, etc.
Anything that increases vo2 max
Hidden Time Wealth is so unique. I can’t believe I hadn’t heard about it sooner. It’s amazing how life-changing this can be for anyone battling procrastination.
I think this video is only partially true. My mother is 97 and never met these criteria. Her secret is genetics and doing everything in moderation along with strong faith and a passion for art.
She never broke a bone or had a cavity!
Sounds like she manages stress well.
Thanks!
Magnesium, omega 3 and Vitamine D are a must for everybody who leave in a real 4 seasons climate. Training or not.
Here’s a partial capture 7:44 …Measurements: Dead hang for about a min? 1.5 min for 40 year old woman straight air squat / 2min for 40 year old man; free air sit at 90° (2 minutes maybe a standard for men and women at 40 year); VO2 max Andrew said they would have their people find links to charts somewhere in pod casts … farmer carry 2 min (for men: half body weight in each hand for 2 min; ….
Two things you forgot to mention: heavy drinking should be as taboo as tobacco, and so should recreational drugs. You are right to emphasise regular exercise, I go fo a 4 mile run every week, but at the age of 84 I cant perform any feats of athleticism, though 60 years ago I coulld run a mile in under 5 minutes. Diet is also important, and as man evolved to be an omnivore our diet should be mainly fruits and veg, but needs to include some animal protein as well, which doesn't have to be meat. Among other things I drink a pint of milk per day, and eat an egg most days. Fish is reputedly more healthy than red meat. I take a few mineral supplements, manly selenium, zinc and magnesium. Arthritis is slowing me down in my eighties, but it's not too bad.
Super stuff 👌
What would you say to your 20-year-old self about life and what lessons would you like to teach about life to him?
@@peeteri95 I'd say remember that the problems that worry you today will seem trivial in a few years time, so dont let them get you down. Britain is undergoing an ever accelerating decline, so the land that you live in will be but a pale shadow of the one you know in 60 years time, but most people are apathetic. Almost everything will be worse, in some cases very much worse, all because we elect corrupt people who dont care about the country, only about themselves. I dread to think where it will all end. We are about to elect a bimbo who is all too typical of the "leaders" who have dragged the country down.
@@jaysbakes37 If that's what you think go right ahead, but it is contrary to medical opinion. A small amount of red meat should do no harm, but the Yoochoob videos and doctors are on the right track.
Great! Just beware that milk containes a lot of saturated fat (unless it’s scimmed)
Hidden Time Wealth blew my mind. I’ve shared it with friends, and they’re all amazed at how much more productive they've become.
The concept of Hidden Time Wealth blew my mind. It’s like finding a cheat code for productivity and defeating procrastination.
"You don't have to be a world class athlete to be healthy." I think that actually world class athletes are not healthy in most cases. Today professional sport is literally abusing your body to or above it limits and if it doesn't show during your carrer then after you retire you can really get some serious health issues. Being fit doesn't mean being healthy. It means being able to perform certain activity on high level and achieve certain goals.
Excessive PED abuse is also pretty much mandatory in nearly any sport to compete at the top
@@Shvabicu Yes but ironically this helps them with recovery from extreme abusement.
@@nieczerwony yes, but it will catch up to them later in life
So you disagree with Dr. Peter Atia ?????????
If your at the top of some of these sports you are regularly checked for peds. Can some get away with it sure, but the vast majority don't take them.
IMO those world class athletes are in peak physical condition. The abuse their bodies recieve come from the actual sport they are playing. Football players is a great example. Your clashing bodies with other freakishly strong people.
#1 threat to longevity is STRESS.
Its not the diet of the month and how many pushups you can do. Eliminate all stress and live longer. ✅
@lesliegibbons1364
It helps but not in a huge way. 👍
Pressure tension stress
I have a stress disease from cptsd..am in my mid 70s and miraculously still alive. Outived both parents!
Cant eliminate ALL stress...part of life.
@@robynhope219
I did. 10+ years now. Zero stress. ☺️
I clicked on this because and I quote "Best exercises for overall health & longevity'' and ended up in a cannabis vs. tobacco debate. I am seeking exercises to do like the Headline promised! Basically, the first thirty seconds is critical and this guy Blew it!
My Dad was a smoker, ate fairly healthy, never drank alcohol. Heart attack at 52 yrs old, 6 bypasses. Stopped smoking after the heart attack and started eating very healthy, gone at 64 yrs old from massive heart attack.
Man i'm sorry to hear that. You think those heart attacks were because of smoking or it was just something else?
@@bilbobagins4305 - Doctors said it contributed, but his side of the family has heart problems. He had 8 siblings, 1 brother was taken out by the mafia, all other brothers and sisters had and died from heart attacks and/or strokes, only 2 sisters lived to see 70 after both had heart attacks in their early 60's. I am 55 and all traits of my Dad's side of the family, thankfully no problems "yet", non-smoker, non-drinker. Dad had 6 bypasses at 52 yrs old.
@@chrism2042 damn genetics can be a very strong thing. I hope you'll be well. You are the same age as my mother, and couple of years younger than my father.
His lifestyle changes likely contributed to his living another 12 years. He probably would have been gone even earlier without them. We'll never know the difference not smoking at all would have made. Probably not as much benefit as someone without his genetic issues, but still. You didn't mention if he was an exerciser, but the odds are against that. It's just not a cultural value, and boy, do we pay for it.
@@chrism2042 What state do you live in?
This reminded me of "The Joel Test" that was popular in software development way back in the day. We definitely need a written version of the "Peter Attia Test".
What's the "The Joel Test"?
These gentlemen are two of the very best podcasters!😃
I'm wondering what the metrics for the mentioned exercises would be for someone like me who is 70 years old?... In my youth, I was an athlete and very active through my fifties. I did powerlifting and Olympic lifting in my twenties and was a long-distance hiker in my thirties and forties. up until about 65, I could drop down and do 50 push-ups, and 10-15 pull-ups. Within the last 5 years, I'm showing the effects of peripheral neuropathy which has decimated my balance and strength. I feel that at the very least, I should be trying to improve my strength in the aforementioned exercises to mitigate the ongoing effects of my PN. I'm hoping for a new effective therapy to be found that can at least stop the progression of this disease or at best reverse the symptoms of loss of balance, strength and mobility.
I'm 71 and have exercised (mostly cardio- running) since age 30. I have no knowledge of PN so what I have to say may not be applicable, but I'm still running at least 2-3 times a week and added resistance training several months ago- just push-ups, pull-ups and planks. I also began taking several supplements including NMN about a year ago and have noticed that I generally have plenty of energy for exercise. Just for fun, I decided 2 months ago to do the push-ups and planks daily to see what would happen. Just 1-2 sets of each. Max push-ups was about 45 2 months ago, but last night I did a personal best at 81. I am surprised, to put it mildly. I get plenty of protein but my guess is that the NMN may be a contributing factor.
Work with a physical therapist a physical medicine physician, or a strength and conditioning professional who is familiar with working with those who have chronic conditions. Whatever you do, don't listen to the run of the mill personal trainer at the big box fitness centers, and don't listen to anyone who recommends supplements that you've never heard of. Work with PROFESSIONALS who have EDUCATION, KNOWLEDGE, and EXPERIENCE working with those with physical challenges and chronic conditions.
I am telling you this because there are a lot of clowns working in the fitness industry. People with big biceps, nice bodies, but who don't know crap.
@@jlvandat69 81 pushups at 71? Sir you are smoking most 20 year olds respect!
@@gankhammer9926 Thanks- trying to get to 100 eventually (in age and pushups! LOL).... I really think the supplements help....e.g., MNM, Creatine. And the Intermittent Fasting resulted in a 40 pound weight loss = instant increase in pushups. The point is, we have tools that work these days. It's a great time to be alive! GL.
@@jlvandat69 yeah 40 lbs off is same as stripping plates off at the gym assuming no strength is loss along with the weight! Wishing you many good years ahead sir!
these numbers are really cool to think about basically just be healthy first then strive for elite performance
I would like to know the SMA 11 tests and where age groups rate for each one. Is there a link that info so as we could self access and create goals.
me too
Me too
Me 3
Yes, please
VO2 max. Measure that.
Right sir. Got it. 06:00
Any discussion about diet-style is vain as long as our training routine is not in order.
Nice to have confirmation as I have a VO2max of 57 at age 75.
That is beyond exceptional. Almost unbelievable, but I don't know your history or exercise routine.
@@briandriscoll1480 Used to Time Trial (bike) mid-30s to age 42. Took up running at 65, casually to begin with. Run 7-12 times a week, 93% easy, 7% hard (13 x 30:30 or 6 x 1k, gradually increasing these as I am recovering from injury) not exceeding 95% VO2max. Deadlifts and plyometrics 3x/wk, mobility and standing core daily. Currently doing two hour sessions a week in hypoxic chamber on treadmill at 8000 feet. BP is 107/67, HRmax 184, min (asleep) 36, 11% fat. Running economy 178 (lab tested). 47 years on a low fat diet, no processed food or alcohol. Been pescatarian for a long time. Take a lot of supplements for health, performance and longevity. Still improving diet and training (long way to go).
One of the best UA-cam clips that I've ever seen
Helpful, thanks. Some podcasts are too rambly and time-consuming. This is concise.
The best excersise if you are able is to sprint all out. 25 to 30 steps is sufficient take a short breather and repeat, increase reps over time. Warm-up stretching is important followed by a couple of 50 to 70% effort, then run for your life like running from a wild animal.
Hey Dr. Huberman- have you every or considered having Dr. Gabor Mate on your podcast? I think it would add more complexity to a discussion like this and the impact of environment, body, mind, and trauma on mortality.
Sure would be nice if more people had access to doctors with this level of experience. Sad that most of are lucky to get 15 minutes with our primary care provider.
I wonder how the doc picked the numbers he did. A 2 minute squat hold - I believe 30 seconds to 1 minutes would provide same benefits for longevity - the ability to get out of a chair consistently, etc. A 2 minute hang ( again 30 seconds to 1 minutes would provide sufficient grip strength). ETC.... Where is that data from. I get that 2 minutes is harder but that extra length of time I don't think provide any more benefit. Thoughts?
Blue zones don't do a dead hang for 2 minutes or even a bodyweight farmers carry for 2 minutes. A clean diet, moderate exercise and the right mindset is good enough for me.
Did you forget about having great genetics?
I agree, the outside world has over complicated everything.
Longevity is all about stress
free life. Live a life of
"A rolling stone gathers no
moss"
I wish I didn’t stress as much
I did not see the link to Dr Attia's 11 or so cardiovascular and muscle strength tests in the notes to this video in nor the notes to the main video w/ Dr. Attia.
If someone found it, could they post it or show where or see it?
Please
Same. Would be really interesting to have this information if it's available anywhere? (Dr Attia's 11 - muscle/strength tests, and the cardiovascular V02 max tests). Turing 40 this year, so would love to know where I'm at!
- Thanks for the awesome podcast as always!
Same - Can’t find them in the shoes notes, nor his website
Dr. Andrew asks excellent follow up questions!
I will never watch another Huberman podcast ever again, after what he did 😢❤.
Goodbye
Can somebody help me find the charts and estimators Dr. Attia mentioned? He said he has V02 Max charts on his site to help people determine their abilities and goals, but I can't locate them. Thanks and I love this discussion!
You don’t need to do this. Chasing these type of numbers is a really bad way to look at your health and fitness journey. It’s really simple. Get to a healthy weight, eat a balanced diet with a lot of fibre, don’t smoke and take up and maintain regular exercise. These guys are trying to sell stuff
@@marcdaniels9079 I appreciate your thoughts, and understand that may apply to the average person, but some people such as myself are already healthy and we have specific performance goals. I am a runner and am trying to improve race times, so I use speedwork / intervals in my training. Understanding concepts like vo2max can be useful in those specific instances.
@@marcdaniels9079 say Dr Daniels.
53 years old Every morning 100 squat 100 press up 100 TRX back row. That's my morning yoga. Run 3x sprint tabata run 5 k jog 10 k. Lift weights push pull leg routine and walk everyday
Did anyone find these tables for exercises that have stats associated with them that can proxy for VO2 max per age/gender? I can’t seem to find them
More videos like this in the future please
Well done gentleman as always! Love "Attia's Rule"!
Attia’s Rule. Love it.
I'm 46 and can surf for 3 -4 hours easily but just tried to squat and could only do 1 minute before I gave up. I definitely need to do more leg work.
Your body will be fit for whatever it is that you do. A professional football player, who can run a 4.4 40-yd dash, who has a 38-in vertical jump, and who can squat 350-lbs 10x would drown in 2-3-ft surf if he's not a good swimmer, has no experience in the ocean, and if he doesn't understand wave action, rip currents, and ocean conditions. I've seen muscle-bound idiots nearly drown in small shorebreak because they have no idea how to dive under waves. They try to jump OVER the waves. They get pile drived into the sand, and, once they swallow some water, panic sets in...
I hope you do because it is one of my biggest regrets that I did not pursue resistance work along with the weight loss I attained and have maintained for 10 years (after middle age). It's hard to relate to old age when you're 46 but what you do in these years has effects later that are almost impossible to make up for later. Not saying it's not valuable to start even as a senior, but there are some windows of opportunity that do close, one of which is being able to build muscle effectively. And if sweets are a thing for you, and you want to be handling your own affairs (preserve mental abilities), whittle away at them. My 46-yr-old self wouldn't listen, but I hope yours does! (also, see info on type 1 and type 2 muscle fibers. Type 1 can go and go and go but will never tax the type 2 system enough to get the benefits from it; type 2 is the kind that withers away in old age. Sorry if I am repeating something said in the video. At age 69, I walked 7-10 miles a day on a recent 5-week trip but I have lost so much muscle that my blood glucose is now affected. But I am up to 2:15 horse stance.
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.
Great content! Pretty tough standards too a 2 minute farmers carry with half body weight in each hand and a 2 minute dead hand are not soft touches!!
It’s BS. To sell stuff
I confused. I've heard from a lot of sources, that studies show, that elite endurance athletes roughly have the same impact on their live expectancy as people who do absolutely no sports. The group living the longest are the ones who do regular mild cardio, according to these studies.
Correct me if I'm wrong but these exercises are part of his model of evaluating health, not necessarily what makes us live longer, so either the title of the video is wrong, or dr Peter didn't answer
Good, clear, specific and rational @Dr Peter...
I feel like a lot of people with high V02 max probably have incredible cardio which also means they probably aren't jacked. So when you're talking about strength are we talking functional strength or "I can curl a 50lb dumb bell" strength? Cuz I feel like those two things are incredibly different for longevity
There's going to be some aspect of diminishing returns to all of these factors (strength, cardio etc.) so even for the guy with a great vo2Max, he doesn't need to have massive absolute strength. In fact a lot of the strength measurements they talked about are body-weight based with the exception of grip strength. I believe an element of strength in old age that's not referenced in the video is coordination and balance - you'd be surprised how many elderly take serious falls (in showers, down the stairs) and ACM. My take is that I wouldn't go overboard with building massive strength - cap it at enough to function well, not necessarily to win contests
It really seems like they are mostly talking about a conception of strength closer to 'functional' strength than any kind of bodybuilding-style strength. I think he makes it more clear when he talks about his rule - Deadlift Bodyweight 10x or Farmer Carry 1/2 BW in each hand for 2 minutes), Air Squat Isometric 2 min, Dead Hang 1-2 min, 75% Vo2 MAX. None of these show any benefit for having a bench press which is 1.5x bodyweight, or boulder-shoulders. Focus seems to be on muscular endurance.
Functional strength, meaning in relation to your size/weight. At 67 and a VO2 max of 44, I'm in pretty good cardio. I can also do 30+ pullups and 75+ pushups. I do 100 and 200 of each respectively each day. It helps that my BMI is about 20. I'm sure these numbers bode well for longevity, but just how much I have no idea.
@@willv88 ACM means all cause mortality?
I'm a man and did 150 lb. dumbbell 1-arm lifts off the floor 5 times at 5 ft. 6 inch 125 lbs. bodyweight at 45 years old yay! 👀👀👀👀😱😱😱😮
I propose an improvement over the Body Mass Index scale which does not account for body composition, visceral fat, strength, or lean muscle mass. Longevity correlates with low visceral fat, lean muscle mass, and VO2 max physical fitness.
Proposed Formula:
(BMI x jeans waist size) / pull ups
Lower number is better
There are female Cross Fit athletes who can do very high pull up numbers using kipping technique which uses rhythmic torso/hip momentum timing assistance. So we will allow kipping for females but men must use strict pull up form (as I am using).
Before I started working out last year, my BMI was 25, 33W, 4 pull ups in a row.
After exercising everyday for a year, my BMI got below 23, 30W, 50 pull ups in a row. (My personal best is 53 pull ups in one set, but do 50 most workout days)
Out of shape:
(25 x 33) / 4 = 206
In shape:
(23 x 30) / 50 = 14
Obese American:
(30 x 38) / 1 = 1140
Competitive bodybuilder:
(30 x 32) / 20 = 48
So what is your number, and how do you self rank your physical fitness and longevity potential?
Huberman said "run a 7 minute mile" like it was no big deal!! Dude, I run two miles twice a week for almost a year now and I am just under 10 minutes per mile! ANYONE who can run a 7 minute mile is an exceptional and young TRAINED ATHLETE.
@D Heyman 62.
At 62, 10 min mile is pretty impressive. Army basic PT minimum is 17:30 2 miles.......and that's young 20's (8:45 mile).
@@donaldrobertson5747 Thank you. I did not know that.
I started doing KETTLE bells routine and I felt like I could save more time and get more work done!
I remain skeptical of "lifting heavy" as in doing body weight deadlifts or farmer carries. At age 76 I'm all about "longevity lifting" (u have my permission to use this term as ur own if u will promote it. 😃), meaning that one uses moderate weights that are much less likely to result in even the slight pulls and strains that can nonetheless throw a monkey wrench into the ongoing continuity of our training regimen. I feel that perhaps the good doctor is unwarrantedly projecting his 50 year old lifting prowess onto us septuagenarians and those those beyond. As Peter has avowed... avoid joint injury at all cost and thus avoid not being able to fully train or fully engage in a fully active life. Life is a long game (hopefully) and to still be enjoying the challenge when ur old u have play it as smart as u can all along the way.
I would be hesitant to lifting very heavy at your stage as well. I believe his talk is more aimed at people much earlier in their training time then you are. While I think once a week or once every two weeks upping your normal weight and dropping reps would likely be beneficial overall, avoiding strains and injuries like you said is paramount due to recovery time needed.
@@donaldrobertson5747 Hi, thank you for your comments. I think we are on the same page regards avoiding injury at all cost in order to safeguard the unbroken continuity of our life-long resistance training. Where we appear not to agree is regards the basic concept of "lifting heavy" in the first place. Too be frank, from my age 76, life-long fitness perspective I feel that lifting extreme loads at any age to be extremely misguided from the very get-go. I believe that Dr. Peter, while brilliant, is also a very competitive guy...endurance swimming and race cars, can deadlift in excess of 300lbs. ...which to my mind begs the question... "But why, doc?" Why put one's spine and various other joints under the injury-risking stress of such an extreme load for no particular reason other than bragging rights? Of course, as you recommend, I play around with weights and reps in order to get stronger, but, and this my whole point, only in moderation to avoid injury. Further, I like to cycle through my kb and db routines to mix it up with more focus on functional mobility rather than just strength. People have different athletic goals depending upon their age...and why not? But clearly, is it not folly to be extreme in our youth only to pay the price in pain and a decreased quality of life in our final decades? I do not know your age or if you lift heavy, so all I can respectfully recommend is to be very wary of the "big 3 heavy hitters"... squats, bench press and deadlift. Putting up big numbers today may risk multiplying our sorrows down the road. Thanks again for your comments. I wish you well.
I am very curious about these 11 tests he mentions at 4:17. Does anyone know where these 11 tests can be found? Thanks in advance!
I can dead hang for 3 minutes, but I can’t standard grip straight bar deadlift over 350 without reverse grip or straps. My max deadlift is 450. Hanging is endurance. Sure for someone who doesn’t exercise it might be, but that just shows they’re weak, not strong. Like holding a wall sit will show endurance of quads, but someone who can squat 500 lbs probably can’t go as long as someone who is a cyclist, but likely 5x stronger than the cyclist.
Three mins is great! I've been trying for a week and can do 1 min pretty easily before the flesh at the top of my palm, just below my fingers hurt too much. What grip do you use?
Apparently, the endurance of hanging is a predictor of longevity even if it doesn't meet your criterion for strength. But I guess you're saying it hasn't helped your deadlift as much as you would like?
Endurance is more stressful for the low twitch muscle fibers and they feedback off each if you have good lung and heart health you’ll be able to do more reps at heavy weight as your cardiovascular system is stressed the more reps you do which leads to hypertrophy. Size doesn’t matter you could squat the tremendous weight just to struggle to run at any pace
you must have hands like mitts to be able to hang for 3 minutes. I thought the gold standard was 2 minutes, which I can do........almost
I didn't find anything in the links that list by age how fast to run a mile to place in the different fitness categories
It will be great if you can provide a link to a list of the strength training assessment tests! Thanks
My ApoB was 163, I have apoe3/4, I have celiac and high CRP. I excercise every day, be it walking or jogging, the gym and doing weight training. I just dropped 20 pounds and am back down to 200 at 6'1. Used to be over 6'2 but have bone loss due to the undiagnosed celiac for many years.
I LOVED this episode! I need to listen again and take notes! It will be great if you can provide a link to a list of the strength training assessment tests! Thanks
See above. Someone broke it down pretty nicely!
Attia’s Rule
Shut Up & Workout 💪🏼
I like it 😆
Attia said in another video that grip strength (in primates) has the highest correlation with longevity.
Utter nonsense
This is very helpful! Thanks!
great info.. I am 60 in few months and restarted going back to the gym the last 3 months now (I am ectomorph but have a history of diabetes in my family) and because my A1C is 6.3 to my surprise, I am determined to reverse it or at least slowly get it down and stay even more fit. I will do another blood test in 3 months to test again.
You can do it!!! I’m 56, 11.1 A1c BUT for 3-4 months I Cut sugars including fruit except for berries,cut out low processed carbs, starches, had good fats like grass Fed yogurt, beef, salmon, Sardines, Grilled fatty Omega-3 rich Mackerel, plenty of fiber like flax seed meal, avocados and olive oil, protein, broccoli, cauliflower and regular walking for :35 min/ day you too will be soon be at 5.6 A1c or lower my friend!
Thank you.. I am
Actually working out on a regular basis and live it .. weight training and cardiovascular health.. no more noodles nor rice nor refined sugars. Skylar yogurt. Plan based proteins etc
Try Keto…it’ll fix the A1C if you don’t cheat.
@@cdnsilverdaddy My grandma has been going to the gym for the last 20 years. She turned 83 this summer and is fit as frick. Lifegoals!
@@N00btr00per yes me as well and I love working out now.. I now start to see my 6 pack reappearing and muscle growth albeit slowly... my goal is not so much about being muscular - my goal is good heart health and delay Sarcopenia
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
Amazing podcast, did your people ever list out the SMA at your 9:08 time stamp. Would love to see these for benchmarking
No links as promised at 9:10 of this video?
I am 98 years old but I look 94.
Couldn't you just increase VO2 max using one of those very simple manual devices - you grip it in your mouth (between your teeth) and adjust resistance with a screw-in plug. They sell online for ~$18.
Another question: are those three exercises (farmer deadhang, air squats, farmer carries) meant to be done consecutively or separately at any time and if consecutively, with how long a pause between each 2-minute set?
Finally, I've found the NY Times' 8 minute bodyweight strength workout keeps me relatively fit but I don't know what my VO2 mas is.
Actionable goals for a self-made workout plan! Appreciate it gentlemen.
Socializing with friends and family has an effect too. People in europe smoke and plenty live normal and even healthier lives then in america.
Yes good point and very important, plus sunlight when uv index is below 3 for near infrared
If someone is fighting an autoimmune disorder (ME/CFS) with very little energy, how can they remain active enough to not increase their “ACM”?
Try a carnivore diet and zero seed/vegetable oils.
You may be amazed at the results.
My autoimmune stays far away if I stay on diet.
I went the vegan path - now I’d consider myself a lazy vegan - but made a huge difference. Look at the Autoimmune Protocol Diet for 1 month. Get the diet and guts right (less rubbish regardless of path) and you will be amazed.
Convert to fitness, early nights, no alcohol, early mornings etc will all help. Check out Mark Wildman for full body workout stuff.
Go on a carnivore diet and break that rule of his. 🤣🤣🤣
This training basically mimics the primate lifestyle we have all gotten away from. Hanging from trees, traveling through the forest. Grip strength, moving quickly through the plains.
I would be very interested to see a modified set of tests for those with disabilities. People with MS probably can’t run a mile or perform a ninety degree squat. Either of those could cause cause injury. Just a thought. Great stuff otherwise….
Very reinforcing about excercise first berfore suppliments and diet focus. I would argue if a blood test shows a very low amount of say, Vit D, getting it up is very important. And a little thing that irks me since there are so many numbers are here. What is "Smoking" defined as? 1-pack a day? What if you smoke one cigarette a week? Or one a day?
Please establish a list with «Attia’s» rules!!! Thank you!!! Also for female 60+
7:10 Prioritizing physical performance metrics before supplementation might be sensible because supplementation means ... well, supplements, which is the extra cherry on top sort of a thing. But also before diet? Not very sensible as in so many cases, because of bad diets, people would have such intense health issues that even getting out of the house or the bed isn't an option. Dietary adjustment is much less labor and effort intensive than exercising, and should be adjusted first and foremost.
Love Attia's rule. That's both straight facts and hilarious.
*Big fan of both Huberman and Attia! Excited for this!*
I wish they would do concise versions of their videos for people who would like the key actionable content along with the basic reasoning- they could do concise versions at maybe 25% of the length of their original videos- and even super concise versions at maybe 10%- this could reach and help a lot more people.
Here’s a question: does a positive cancel out a negative? For example, I vape (not smoke) like a chimney, but I don’t drink or do drugs, I only eat veggies, meat and fruits, weight train HEAVY twice a week, and do yoga/meditation every morning along with 4 45 min HIIT peloton sessions every week. The only thing I have against me is the vaping, but if I didn’t do that ide be viceless and have nothing in common with anyone anymore.
No.
A quote that helped this 25yo who's hyperfocused on health.
"You could be the healthiest guy in the graveyard."
You're doing really well now. Keep it up. Keep your vaping if it serves you, and if not, ditch it.
Go get them!
Yea I think it does, the exercise helps with the lung damage and stiffening of blood vessels caused by vaping, but not vaping is still better
@@pimvisschers2061 ha thanks dude!! I fully agree. I love vaping so much it adds spice to life.
@@leoliu7840 thanks for the response
I am curious, how do these recommendations (and others) fit with blue zone areas. Do people in these areas have much higher muscle mass, strength or vo2max generally?
I really like the stuff you put out, please remember a lot of us don't understand all the technical and scientific words you and your guest use.
Like what?
True, but some people are looking for that kind of detail. And you can still get the benefit of the exercises mentioned.
6:00 So the best exercise is cardiovascular exercise, color me surprised lol.
VO2 max from the lowest 25% to 50-75% percentile for your age and sex causes a 2x difference in All Cause Mortality.
From 25% to 95% for VO2 max in your age and sex causes a 5x or 400% difference in All Cause Mortality.
Farmer carrying your body weight for 2 mins seems pretty tough. I’ve done it for a minute and that was brutal!
Haven't tried that one, but same with dead hang and air squat. Right about the 1 min mark it gets pretty intense.
Right, just gripping your Bodyweight in dumbells for 2 mins seems like it would be tough without straps.
Some might not think but having decent cardio really helps with stuff like this. Cardio if done the correct way helps you clear lactic acid from the blood more efficiently. There are even things called LT runs designed to improve this, lactic threshold.
I’ve always said this about cardio. Whatever your max strength output is, cardio doesn’t increase that number but it allows you to hold that number for much much longer, it’s basically active recovery.
Why would you include both a dead hang and a farmer’s carry in the testing? Seems pretty redundant. In both instances the limiting factor is overwhelmingly likely to be grip strength.
I'd like to know whether some of those metrics, e.g., deadlift 2x your body weight for 10 reps, are they different if you're over 60, for example? Does some of these metric diminish as you age and still keep the longevity factors?
I'm sure I'm 70 athletic/fit can run fast for my age I wanted to see the VO2 max broken down to how fast to be at 75 percentile for 1 km