Dr. Peter Attia suggests we forget expensive NAD supplements and nutrition fads and focus instead on exercise as the primary tool to support longevity.
Support Healthy Hydration and Exercise Performance with the new Electrolyte Stix by MYOXCIENCE Nutrition:
Save with code podcast at checkout
Links to studies and videos mentioned:
Episode Time Stamps:
01:39 Exercise has a huge impact upon disease and death from all causes and overall, all-cause mortality.
02:34 Attia’s Rule: Don’t quibble about nutrition or supplementation until you dial in your exercise/strength.
05:05 Exercise is a drug. Muscle is an organ that releases hormones.
06:20 Exercise impacts many psychiatric and neurologic diseases: schizophrenia, stress, anxiety, and depression, as well as dementia, Parkinson’s and MS.
08:45 Stimulated muscle releases peptides, and hormone-like mediators called exerkines or myokines.
10:05 Resistance training causes muscle to release an extra-cellular vesical that tells fat cells to release stored energy to be burned as fuel during exercise.
12:40 Ageing individuals with low muscle mass have a 200% increase in all-cause mortality compared to those with high muscle mass.
13:00 Low strength is a 250% greater risk of all-cause mortality, over high strength.
14:00 Prioritize strength. Get stronger.
15:10 Strength reduces rapidly with ageing, even faster than age-related muscle loss.
I’d like to see a centralized list of what all exercises are included, or should be included in Attia’s Rule. That is to say the specific movements and associated sets, reps and/or times are involved.
The one’s listed by Dr. Huberman and Dr. Attia in the podcast were:
– Deadlifting one’s body weight for 10 reps
– VO2 max in the 75th percentile
– Dead hang from a bar for 1 minute
– Squat at 90deg. for 2 minutes
– Farmer’s carry your body weight for 2 minutes