261 ‒ Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength

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In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon. He starts by defining the “marginal decade” and how that shapes his training for the events and activities that make up his personal centenarian decathlon. Peter explains how he coaches patients through the challenges of customizing their own list and building out a training plan, including how to set fitness goals early in life in preparation for the marginal decade. From there, he dives into training within the four pillars (zone 2, VO2 max, stability, and strength), including the minimum effective dose, how to split your time, his personal protocols, and other considerations. Additionally, he touches on bone mineral density, female-specific considerations, working through injuries, and the profound impact training can have on the overall quality of life.

We discuss:
0:00:00 - Intro
0:02:10 - The best interventions for longevity
0:03:45 - The marginal decade and the centenarian decathlon
0:07:14 - Peter’s personal list of events for his “centenarian decathlon” and how he helps patients create their own list
0:15:00 - Determining your fitness goals early in life in preparation for the marginal decade, metrics to track, and more
0:25:27 - How does playing sports like tennis, basketball, or golf fit into training for the centenarian decathlon?
0:29:15 - Training within the four pillars: minimum effect dose, how to split your time, and other considerations
0:35:57 - Advice for the older person and why it’s never too late to start
0:39:08 - Bone mineral density and other female-specific concerns and considerations
0:42:24 - Training advice for those with minimal access to a gym or equipment
0:44:14 - Injuries: prevention and working through existing conditions
0:48:07 - Cardiorespiratory training: how to split time between zone 2 and VO2 max training, and different modalities for a true zone 2 workout
0:54:33 - VO2 max training: modalities, Peter’s protocol, and how to monitor progress
1:04:28 - The profound impact training can have on the overall quality of life

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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