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Pull strength training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Push hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Legs hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Legs stability training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Pull hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

###### Focus on developing explosive power through the Olympic lifts - the snatch and clean & jerk. Build technique first before increasing weight. 🏋️‍♀️💥 Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy returns to the podcast and continues the conversation about training for longevity. He examines the training practices of powerlifters, Olympic weightlifters, Strongmen/women, CrossFit athletes, and sprinters in order to extract insights that can be applied to the individual wanting to optimize for longevity. Andy goes into detail about exercise load and repetition, training volume, the importance of learning proper movement patterns, the advantage of working to technical failure instead of the number of reps, and much more. Andy ties the discussion together by providing a hypothetical training plan for an individual wanting to optimize for longevity and offers advice for avoiding injury. Topics Covered: - Review of muscle fiber types and hypertrophy mechanisms - Training for maximum strength - insights from powerlifters - Ideal reps, volume, and load for powerlifting - Olympic weightlifting training principles - Tracking power output and training frequency - Post-activation potentiation for power training - Strongman competition training - CrossFit training principles - Learning from elite athletes' metrics - Optimizing for well-rounded athleticism - Speed, acceleration, and technique from sprinters - Hypothetical "centenarian athlete" training plan - Debunking training and exercise myths - Avoiding injury during training [Watch the full episode](http://bit.ly/43ev184) [Become a member for exclusive content](https://peterattiamd.com/subscribe/) [Sign up for Peter's email newsletter](https://peterattiamd.com/newsletter/) About The Peter Attia Drive: A deep-dive podcast on maximizing longevity through physical, cognitive and emotional health. Topics include exercise, nutrition, cardiovascular disease, Alzheimer's, cancer, mental health and more. Peter Attia is the founder of Early Medical, applying Medicine 3.0 principles to lengthen lifespan and healthspan. [Learn More](https://peterattiamd.com) Connect: [Facebook](http://bit.ly/PeterAttiaMDFB) [Twitter](http://bit.ly/PeterAttiaMDTW) [Instagram](http://bit.ly/PeterAttiaMDIG) Subscribe: [Apple Podcasts](http://bit.ly/TheDriveApplePodcasts) [Overcast](http://bit.ly/TheDriveOvercast) [Spotify](http://bit.ly/TheDriveSpotify) [Google Podcasts](http://bit.ly/TheDriveGoogle) Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice, treatment or services. No doctor-patient relationship is formed. Do not disregard professional medical advice. The content is not intended to substitute for such advice.

Push strength training to prevent age related strength loss and build a stable foundation to use the body well into the future

Zone 5 (high-intensity aerobic) training 1 x per week to build aerobic capacity

Zone 2 (low-intensity aerobic) training is scheduled for 4 x per week. It is designed to stack an activity like podcast listening to get longevity and learning benefits in the same session.

Using Deliberate Cold Exposure to Boost Brown Fat Thermogenesis

Fast in the morning and evening, with an 8-hour eating window, to get maximum gains for health

Sleep habits to help achieve your goals from one of the world-leading experts on the science and application of methods to increase strength, hypertrophy, and endurance performance.

Learn to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness by manipulating body temperature and darkness

Insights about caffeine from Professor Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings and promote lasting brain and body wellness.

Learn to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness by manipulating body temperature and darkness

Insights about caffeine from Professor Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings and promote lasting brain and body wellness.

###### Focus on developing explosive power through the Olympic lifts - the snatch and clean & jerk. Build technique first before increasing weight. 🏋️‍♀️💥 Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy returns to the podcast and continues the conversation about training for longevity. He examines the training practices of powerlifters, Olympic weightlifters, Strongmen/women, CrossFit athletes, and sprinters in order to extract insights that can be applied to the individual wanting to optimize for longevity. Andy goes into detail about exercise load and repetition, training volume, the importance of learning proper movement patterns, the advantage of working to technical failure instead of the number of reps, and much more. Andy ties the discussion together by providing a hypothetical training plan for an individual wanting to optimize for longevity and offers advice for avoiding injury. Topics Covered: - Review of muscle fiber types and hypertrophy mechanisms - Training for maximum strength - insights from powerlifters - Ideal reps, volume, and load for powerlifting - Olympic weightlifting training principles - Tracking power output and training frequency - Post-activation potentiation for power training - Strongman competition training - CrossFit training principles - Learning from elite athletes' metrics - Optimizing for well-rounded athleticism - Speed, acceleration, and technique from sprinters - Hypothetical "centenarian athlete" training plan - Debunking training and exercise myths - Avoiding injury during training [Watch the full episode](http://bit.ly/43ev184) [Become a member for exclusive content](https://peterattiamd.com/subscribe/) [Sign up for Peter's email newsletter](https://peterattiamd.com/newsletter/) About The Peter Attia Drive: A deep-dive podcast on maximizing longevity through physical, cognitive and emotional health. Topics include exercise, nutrition, cardiovascular disease, Alzheimer's, cancer, mental health and more. Peter Attia is the founder of Early Medical, applying Medicine 3.0 principles to lengthen lifespan and healthspan. [Learn More](https://peterattiamd.com) Connect: [Facebook](http://bit.ly/PeterAttiaMDFB) [Twitter](http://bit.ly/PeterAttiaMDTW) [Instagram](http://bit.ly/PeterAttiaMDIG) Subscribe: [Apple Podcasts](http://bit.ly/TheDriveApplePodcasts) [Overcast](http://bit.ly/TheDriveOvercast) [Spotify](http://bit.ly/TheDriveSpotify) [Google Podcasts](http://bit.ly/TheDriveGoogle) Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice, treatment or services. No doctor-patient relationship is formed. Do not disregard professional medical advice. The content is not intended to substitute for such advice.

Sleep habits to help achieve your goals from one of the world-leading experts on the science and application of methods to increase strength, hypertrophy, and endurance performance.

Zone 5 (high-intensity aerobic) training 1 x per week to build aerobic capacity

Zone 2 (low-intensity aerobic) training is scheduled for 4 x per week. It is designed to stack an activity like podcast listening to get longevity and learning benefits in the same session.

Use Nuchido TIME+ to reduce biological age by an average of 1.26 years after 28 days of supplementation.

Take Longevity Supplements That Actually Work

James Nestor believes we're all breathing wrong. Here he breaks down ways to transform your breathing, from increasing your lung capacity to stopping breathing through your mouth.

James Nestor believes we're all breathing wrong. Here he breaks down ways to transform your breathing, from increasing your lung capacity to stopping breathing through your mouth.

James Nestor believes we're all breathing wrong. Here he breaks down ways to transform your breathing, from increasing your lung capacity to stopping breathing through your mouth.

Use the backpod to keep your spine and ribs pain free

Combining Cal Newport Deep Work Protocols with Lex Fridman's Intentional Planning and Reflection Protocols to Live an Intentional Day

Combining Cal Newport Deep Work Protocols with Lex Fridman's Intentional Planning and Reflection Protocols to Live an Intentional Day