Dr. Peter Attia suggests we forget expensive NAD supplements and nutrition fads and focus instead on exercise as the primary tool to support longevity.
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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