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

The Peter Attia Drive

Peter Attia, MD

Health & Fitness, Medicine, Fitness

4.7 • 7.3K Ratings

🗓️ 9 May 2022

⏱️ 74 minutes

🔗️ Recording | iTunes | RSS

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Summary

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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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Transcript

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0:00.0	Hey everyone, welcome to the Drive Podcast.
0:13.0	I'm your host, Peter Atia.
0:14.8	This podcast, my website, and my weekly newsletter, I'll focus on the goal of translating
0:18.7	the science of longevity into something accessible for everyone.
0:22.4	Our goal is to provide the best content in health and wellness.
0:25.6	Full stop, and we've assembled a great team of analysts to make this happen.
0:29.4	If you enjoy this podcast, we've created a membership program that brings you far more
0:33.2	in-depth content if you want to take your knowledge of this space to the next level.
0:37.3	At the end of this episode, I'll explain what those benefits are, or if you want to learn
0:41.0	more now, head over to peteratiamd.com forward slash subscribe.
0:46.3	Now without further delay, here's today's episode.
0:51.0	Welcome to a special episode of The Drive.
0:54.1	Now that we've released over 200 episodes, we realized we've covered a lot of stuff across
0:58.8	various topics, and in a lot of detail that I think, frankly, for people can be very difficult
1:04.2	if you're not someone who started listening four years ago.
1:08.2	I think even if you were listening from the very beginning, it can be really hard at
1:12.7	times to kind of piece together all of the information.
1:16.8	So we thought about trying an experiment for today's episode.
1:20.7	We've decided to pull a variety of clips from previous podcasts, but around a given theme.
1:27.4	And in this episode, we're going to focus on clips that discuss exercise and my framework
1:31.9	for it.
1:32.9	So we put these clips in order of what we think is the best way to listen from top to
	...

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