#206 - Exercising for longevity: strength, stability, zone 2, zone 5, and more

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways Spend as much time as possible working on dynamic stability, static stability, strength trainingTraining “zones” are really a function of the underlying system you are referring to whether it’s heart rate based or power basedMost people spend too much time in zone 5 and not enough in zone 2The limits of human performance for truly going “all out” is about 10 seconds – look at the difference between Olympians in the 100m versus 200mTraining for longevity: work backwards from 100 years old and think about what you physically have to do to be happy with your life (e.g., play with grandkids, get up from the floor, garden, bike ride, etc.)There is an increase in mortality with reduction in grip strength and loss of quad muscleLife generally takes place in zone 2 and zone 5 so this is what we want to train“Stability is the cornerstone upon which you do everything” – Dr. Peter AttiaPeter’s current exercise routine: M-W-F lift (split upper and lower body); Tu-Th-Sat zone 2 cardio; Sun zone 2 cardio then zone 5 cardio

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In this special episode of The Drive, we have pulled together a variety of clips from previous podcasts about exercise to help listeners understand this topic more deeply, as well as to identify previous episodes which may be of interest. In this episode, Peter discusses his framework for exercise, what he’s really optimizing for, and how to train today to be prepared for a good life at age 100. He describes the importance of strength and stability, and why deadlifting is an important tool to consider for longevity. Additionally, he details why training in zone 2 and zone 5 is important, gives a primer on VO2 max, and describes the most effective ways to engage in those types of exercise. Finally, Peter reveals his current exercise routine.

We discuss:

What is Peter optimizing for with his exercise? [3:00]; Preparing for a good life at age 100: Training for the “Centenarian Olympics” [6:00]; The importance of preserving strength and muscle mass as we age [21:45]; The value of deadlifts for stability and longevity when done properly [27:30]; The importance of zone 2 aerobic training [35:45]; The most effective ways to engage in zone 2 exercise [40:00]; Zone 5 training and VO2 max [44:15]; A primer on VO2 max [52:00]; Stability—the cornerstone upon which all exercise and movement relies [1:03:00]; Peter’s current exercise routine [1:07:45]; More.

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