Best Exercises for Overall Health & Longevity | Dr. Peter Attia & Dr. Andrew Huberman

The frustrating part is that I’m having issues with leg spasms and twitches plus having had a rotator cuff repair and falls on the ice and it’s impossible to do what you guys suggest. I haven’t been able to run for over a decade.

All this shit is too complicated. Eat healthy do exercise that satisfies you be happy and hope for the best. Those dudes are crazy and obsessed. They may forget the great pleaaures of present life by always thinking about their biology numbers.

Would seem more competent if you stressed that these stats are correlations and not the results of trial interventions. For example, your grip strength in old age may be an indication of overall health and specifically training grip strength to elite levels could impart little to no longevity benefits.

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 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?

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’m sure this is all helpful information but the title says exercises for longevity just the facts please just get to the point !

i really wish there was academic material for us to look at

I am 98 years old but I look 94.

Don't talk about supplements unless you can dead hang and do a bunch of other stuff? That's weird stuff. Huberman is fantastic, but I disagree with that. My naturopathic doc - who is fantastic, would disagree with that too.

You can tell Dr. Attia is a natty...

What about the rules?
1 m hanging… I wanna try it

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.

Great quality content. A similar book I read was of the same quality. "Adapting with Aging" by James Crescent

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!

Sean O’Mara sprints

What is thr risk of smoking cigars?

SO WHAT IS YR Vo2 Dr A?...Pray tell...Great post... will share and share!... love Attia's rule!
Due to scoliosis the 2 minutes wall squat is tough, but I can breath hold easily for 2 min and swim under-water for 30m, cycle 100km a week ave 24kph

Most smokers overeat, are sedentary, dehydrated and drink too much. So what really kills them?

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.

Ohmigosh - Peter interrupted the host time and time and time again. Uncomfortable to watch this. 😮 or maybe they were working under a time limit and Peter was trying to help meet the limit. 🤷🏻‍♀️

So many things are interrelated it would be difficult to control for these specific things. The error term is correlated with X, so to speak.

The number one ingredient in American Tobacco is "Sugar" So smokers are in effect "freebasing" it, no wonder they have cravings every five minutes.
If you are a smoker and doubt this, switch to Spirit or Winston for a week and see if it's really the nicotine that's got you by the balls.

Wall squats, lunges, etc are NOT good measures of strength for those of us with knee problems and can in fact exacerbate the pain and cause of it.

I just wonder
How many people around me who haven't exercise and didn't even lift half of their body weight crossed above 90 & 100..

Am I missing something? What are the best exercises for health and longevity?

Does he mean that if you weigh 200 pounds, you should do a farmer's carry with 100 pounds in each hand?

We often talk about elite athletes...but very few people do athletics for a living. What's the data say about former elite (or higher ability) athletes and longevity? Do they actually live longer than recreational athletes? I assume there is a threshold where physical fitness and age evens out?

"marginal decade" please don't say that to a centenarian

If you know what the exercises for the test are and you prepare by getting better at doing those exercises then your results are conditioned. Why because you knew the questions of the test before you got the test, people back in my time that was call CHEATING !!! 
What I got from this interview is :
1.- Smoking is BAD WOW!!! I did not know that.
2.- High Blood Pressure is BAD WOW!!! I did not know that.
3.- Diabetes is BAD WOW!!! I did not know that.
4.- Strength is better than lack of strength WOW!!! I did not know that.
5.- Endurance is better than lack of endurance. WOW!!! I did not know that.
I am not a scientist, I am not a Doctor, I do not know CRAP about medicine or about all these different tests but I can give you 5 more really good rules for better health and longevity:
1.- Alcohol is Bad for you.
2.- Lack of sleep is Bad for you.
3.- Negativity, unhappiness, and loneliness lack of sense of belonging will Kill you, regardless of what your VO2 results are.
4.- Being fat will destroy your body and mess up the entire chemical balance of your body.
5.- Nutrition is responsible for 80% of your well being and exercises 20%. Get your nutrition right first because it will make it easier to exercise. By nutrition it means to eat a lot less and healthier.
After you listen to all these GREAT ADVICES go and look in a map where the people that live longer live, then go over there and do your VO2 test. I PROMISE YOU THAT THE MAJORITY OF THEM WILL FAIL THE VO2 TEST, BECAUSE THEY HAVE NEVER DONE ANYTHING EVEN CLOSE TO ANY OF THE EXERCISES USE BY THE TEST.

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?

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.

Cardiologists have commented that most endurance athletes have Left Ventricular Hypertrophy (LVH) . Would you likely get LVH while trying to improve your VO2 max?

#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. ✅

Attila’s rule - agree

Live long and do the same old shit you have been doing for ages… 😂

I'm here for a good time not a long time. Why be alive 90+???

What are the criteria for an 80yo. Sure can't do the things you all mentioned.

Or, put away the instruments and go outside and work hard.

I am so going to die early, I might as well start smoking 😂

Good, clear, specific and rational @Dr Peter...

Bro, title this video something different, you have given us milestones to test whether we are at a particular level, but have not given us any idea on how to train those things.

Farmers walk with your body weight for two minutes? Suddenly I feel quite weak…

A 2 minute dead hang is brutal. And 2 minute farmer carries which for me would be 100 lbs in each hand sounds unreal. F38k me, I thought I was in decent shape.