My doctor, Peter Attia, writes: “If you’re interested in longevity… you want to prioritize muscle mass.” And he recommends three forms of exercise:
- Zone 1 is strength training, which can be done through weights or isometrics. I do both.
- Zone 2 is low-grade cardio, where you’re not so breathless that you can’t hold a conversation, but where the exertion is high enough to have you breathing heavier and breaking a sweat after some time. I do 3–4 hours a week of that, along with hiking, tennis, and equipment.
- Zone 5 is periodic sprints. This might involve walking for a few minutes on a treadmill or outside and then, for 20–60 seconds, going flat out as fast as you can and just exhausting yourself. And then maybe walking again for a little bit, doing another sprint, and repeating that 3–5 times.
There is just no other “drug” that produces the same kind of health and longevity (and we need both).
Live long and well and prosper.
Carl B. Barney
July 8, 2022