Best Exercises for Overall Health & Longevity

Best Exercises for Overall Health & Longevity


  • Dr. Peter Attia and Dr. Andrew Huberman discuss key factors for longevity, including avoiding smoking, managing high blood pressure, and controlling type 2 diabetes. Smoking increases the risk of all-cause mortality (ACM) by 40%, while high blood pressure and type 2 diabetes boost it by around 20-25%.
  • The duo emphasizes the incredible benefits of exercise, specifically strength and cardiorespiratory fitness. Low muscle mass triples the risk of ACM compared to high muscle mass. Strength correlates even more significantly with ACM, hinting that it’s not just about bulky muscles but also about being strong.
  • Cardiovascular fitness can make a staggering difference. Comparing the bottom 25% in VO2 max to the top 2.5% for a given age results in a 400% difference in ACM risk. The point is, you don’t have to be a world-class athlete to reap these benefits; even reaching the 75th percentile in VO2 max can be a game-changer.
  • They introduce “Attia’s Rule,” which basically says get your exercise routine sorted before diving into dietary tweaks and supplements. This “rule” emphasizes foundational metrics like dead hanging for at least a minute and doing air squats for two minutes.
  • The conversation also touches on the Strength Metrics Assessment (SMA), a series of tests designed to assess muscle and strength. These tests offer measurable goals that, when achieved, can significantly boost longevity.

Whew, a mouthful, but man, what a goldmine of advice for anyone looking to turn back the clock and live their best life!

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