Dr. Peter Attia's Weekly Workout Routine For Maximum Longevity

Weight training, shadow boxing and healthy eating keep me younger, sharp and lean at 66...

He needs to speak plainly instead of saying Zone 2 and crap like that.

Body weight workouts and running at 38 has done more for me than all the crazy hard routines I have done in the past

You had me at bro Jogan

Wonder what they mean by zone 2?

I am 75. All I can say is: DEATH where is thy sting.

I am 75. All I can say is: DEATH where is thy sting.

I would like to see the research supporting this regime.

I can do 1 hr vo2 max watt bike ,core wk out ,then endurance watt bike 1hr my ftp is 189 ,,,then do 8 hrs dish washing (they have a sink,in the gymn lol no it’s my job) can’t believe I can do this at 55 yrs and I don’t feel crazy tired

Diet must play a big part along with not smoking and reducing drinking ,,,I don’t want to live forever

Recommend Man Flow Yoga - well constructed, highly organized yoga that is focused on purpose-driven yoga movement vs spirituality.

1.Lift weights
2. Go for a walk and occasional hike
3. Get plenty of sleep
4. and most importantly eat unprocessed food and keep sugar to a miminum.

You will still die but hopefully you'll fall off the perch in your 90s while you still have your facilities.

I am not a scientist but started strength training at 14 mixed with about twenty years of martial arts, now all I do is strength training still compete in powerlifting competitions at the ripe old age of 70, just my intake.

I think it's Joprah Brogan.

I started this type of program 60 days ago. The question I have is how do you package this all together into an overall weekly plan? I was doing 4 x 60 minutes of strength training followed by 3 x 60 minutes of Zone 2 and 1 x 50 minute of Zone 5 or separating one day of strength and the Zone 5. Total 8 hours. Then I started getting the impression that the Zone 2/Zone 5 should not follow the strength training and it is better if strength and Zone 2/Zone 5 are done on separate days…. well that sounds like 60 minutes per day 8 days a week with no day off. What am I missing on packaging the strength with the Zone2/Zone5 along with rest days? A ten day cycle?

How do you know if you are keeping your lactate levels between two milimoles?

If you listen to some of his other discussions with experts, they actually recommend one hour for each zone 2 session. That's only hard from a time perspective, as exercising in zone 2 does not feel difficult. It is also better to just finish the zone 2 work with 5-10 minutes max of zone 5 each time. Three days a week is plenty for a good strength program and ideally mobility in regards to flexibility should be done multiple times each week. If you can budget 1.5 hours a session you can get this all in in a week. Just realize that the zone 2 will feel quite easy.

Can anyone recommend a good exercise bike don't need all the bells and whistles just something that reads watts and standard measurements. Thanks!

So not much then 😅

He doesn’t really get into his resistance training ? Does he lift heavy ?

So, you need to spend 9 hrs x 52 weeks = 468 hrs (that is 468/16=29.25 days) of your active life per year to get how many hours exactly in return?

No matter how high your respiratory fitness is if you are feeding the food born disease of the coronary arteries

I like the subject but he was an oncologist surgeon not a cardiovascular surgeon.

Ugh. Can I just die a few years younger?

He is a pediatric oncology surgeon

I have no idea what Zone 2 is or Lactate .

As a 47 year old man with a recent hip replacement, I can tell you that over-training is a thing. I worked out a LOT, especially after lockdown here in NYC, and i can definitively say that it was stupid. I really need a gold program to help present and future me.

7 to 10 hours per week is a preposterous commitment to ask out of most people.

Instead of everyone listening to podcasts why doesn't everyone look at factual evidence. Look at the oldest living people and what their commonality is!
Nobody works out in today's terminology!
They eat everything in moderation and exercise organically, walking being the leading method.
Instead of everyone trying to mimic the reality how about just doing what these people actually do!

Wait - so this guy's groundbreaking secret way to get healthy is to workout 9 hours a week? So 2.5 hours 4 days a week?? Can we get some ideas on something more realistic for people with careers and families who can MAYBE get an hour 4 days a week??

The problem I see with way too many people these days is that people don't train accordingly. Most over train or want to train like professional athletes. Your programs have to be carefully planned if you're looking for longevity

I follow Peter Attia closely and I am a surgeon. He quit residency before finishing, if I understand correctly. He planned to become a surgical oncologist and was in the later years of his John’s Hopkins 7 year general surgery residency (which included finishing 2 years of cancer research at NIH) when he realized he just “couldn’t” see himself continuing that career path. I do not know him personally and this fascinates me for many reasons but I have never heard him explain the reasons why he quit.

Of course, you do not need to be board-certified (complete a residency and pass a board exam in that field/specialty) to practice in the US. You have to have a medical license, which “only” requires medical school and an official 1 year internship, in anything.

From a strength training perspective you can easily 'double' your strength in 3 -6 months with a one session per week 'super slow' training protocol just 5 exercises one set each total time 12 mins.
💪

Heard attia explain this on three different shows and this is the first time I actually understood what to do. Thanks

HEY I COINED Bro Joegan!!!!

Cardiovascular fitness: 3 hours a week in Zone 2 which is 4 - 45 minutes sessions in Zone 2 of upper end of low-intensity PLUS 1 session per week of VO2 Max training; Strength training: 4 sessions per week of 30 - 45 minutes each session which should include one of those sessions being a challenging yoga session.

Just wondered what % of Zone 2 should we be hitting ??

Now how do you do it if you work a 10-hour day and have a full-time family how many hours are going to get 4 hours of low intensity steady state cardio 4 hours of strength training and 1 hour of I intensity cardio per week and a full night's sleep but I still have to have time to cook and eat and get ready for work and commute to work and I want to spend time with my family oh and I'm sure he didn't go into it but you probably got to work some stretching in there too plus you need to do something for your mental health and spiritual health

I want the exact exercise spoon fed to me as a one size fits all magic pill.

4 strength training sessions a week!? I thought three times was max?

So if I use the Karvonen calculator my Z2 that Peter Attia is talking about would be Z2 on the Karvonen calculator? 60%-70% HR intensity zone??

In the same interview, he said he doesn't overlap strength and Zone 2 days more than 1 day per week. My question is, if that's the case, where are his rest days? If we say one strength session is flexibility focused then maybe that could count as a rest day. Most training plans seem to recommend two rest days per week. Is it the low level of zone 2 after a consisten period that allows for less dedicated rest time? Or, is it that he has dedicated rest periods once or twice per month to rest and repair?

How do you spread out the zone 2 and strength workouts throughout the week?

Want to live longer….dont get jabbed, and exercise

9 hours a week. Wow. It will be exercise to actually fit it all in. I end up defaulting to walking.

Why aren't you calling us trainiacs anymore, super sad.

I miss “trainiacs.”