Beginner's Guide to Rucking

Start your rucking journey with this beginner-friendly routine. You'll learn the basics of rucking and gradually build your endurance and strength. This workout is designed to be done three times a week, allowing for adequate recovery between sessions.

# About the Episode

This clip is from "225 ‒ The comfort crisis, doing hard things, rucking, and more | Michael Easter, MA". Michael Easter is the author of the bestseller, The Comfort Crisis. He's also a journalist, Professor of Journalism at UNLV, and a leading voice on how humans can integrate modern science and evolutionary wisdom for improved health, meaning, and performance in life and at work.

In this clip, they discuss:

• What is rucking?
• What is the human body built to be good at?
• Fitness benefits of rucking
• And more

# Resources

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode
• Become a member to receive exclusive content

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more about Peter Attia

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

# Disclaimer

This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

Intermediate Hill Rucking Routine

Challenge yourself with this intermediate hill rucking routine. You'll tackle both uphill and downhill terrain, developing eccentric strength and improving your cardiovascular endurance. This workout is designed to be done once a week as a more intense complement to your regular rucking sessions.

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

# About This Episode

This clip is from "225 ‒ The comfort crisis, doing hard things, rucking, and more | Michael Easter, MA".

Michael Easter is the author of the bestseller, The Comfort Crisis. He's also a journalist, Professor of Journalism at UNLV, and a leading voice on how humans can integrate modern science and evolutionary wisdom for improved health, meaning, and performance in life and at work.

In this clip, they discuss:

• What is rucking?
• What is the human body built to be good at?
• Fitness benefits of rucking
• And more

Watch the full episode

Become a member to receive exclusive content

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more about Peter Attia

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

# Disclaimer

This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

Comprehensive Lower Body Strength Training Session

As recommended by Peter Attia, this routine focuses on building strength in the legs and core while improving overall stability and movement quality.

# Benefits:

• Increased lower body strength
• Improved core stability
• Enhanced movement quality
• Better integration with cardio training

# Resources:

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode: 261 ‒ Training for The Centenarian Decathlon
• Become a member to receive exclusive content

# About the Episode

This clip is from episode #261 of The Drive - "Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength". In this special episode filmed live, Peter answers questions about his concept of the centenarian decathlon, discussing:

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

# About Peter Attia

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to lengthen patients' lifespans and improve their healthspans.

# Connect with Peter

• Website
• Facebook
• Twitter
• Instagram

# Subscribe to The Drive

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

# Disclaimer

This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should seek professional medical advice for any conditions. For full disclosures and terms of use, visit Peter Attia's website.

Zone 2 Cardio and Stability Training

This routine, as prescribed by Peter Attia, focuses on building aerobic capacity and improving overall stability and movement quality.

# Benefits:

• Improved cardiovascular endurance
• Enhanced fat burning capacity
• Increased mitochondrial efficiency
• Better overall body stability and balance

# Key Points:

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

# Resources:

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode: 261 ‒ Training for The Centenarian Decathlon
• Become a member to receive exclusive content

This clip is from episode #261 of The Drive - "Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength"

# About The Peter Attia Drive:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

# About Peter Attia:

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to lengthen patients' lifespans and improve their healthspans.

# Connect with Peter:

• Website
• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should seek professional medical advice for any medical conditions. For full disclosures and terms of use, visit Peter Attia's website.

Comprehensive Upper Body Strength Training Session

As recommended by Peter Attia, this routine focuses on building strength in the upper body while improving overall stability and movement quality.

# Benefits:

• Increased upper body strength
• Improved shoulder and core stability
• Enhanced injury prevention
• Better posture and upper body function

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode: 261 ‒ Training for The Centenarian Decathlon

Become a member to receive exclusive content

# About the Episode

This clip is from episode #261 of The Drive - "Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength"

In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon.

# Topics Discussed:

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more about Peter Attia

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

For all of Peter's disclosures and the companies he invests in or advises, please visit his website where he keeps an up-to-date and active list of such companies. For a full list of registered and unregistered trademarks, trade names, and service marks, please review the Terms of Use.

Comprehensive Cardio Routine: Zone 2 and VO2 Max Training

This routine combines Zone 2 training for aerobic base building with VO2 Max intervals for peak cardiovascular fitness, following Peter Attia's precise protocol. The session adheres to the 80/20 principle, dedicating most of the time to Zone 2 work with a shorter, intense VO2 Max component.

# Benefits:

• Improved overall cardiovascular fitness
• Enhanced endurance and stamina
• Increased VO2 Max (maximal oxygen uptake)
• Better fat burning efficiency
• Improved recovery between high-intensity efforts

# Key Topics Discussed:

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

# Resources:

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode: 261 ‒ Training for The Centenarian Decathlon
• Become a member to receive exclusive content

# About Peter Attia and The Drive Podcast

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics from physical to cognitive and emotional health. With over 60 million episodes downloaded, it features discussions on exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to patients, aiming to lengthen lifespan and improve healthspan.

# Learn more and connect:

• Website
• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should not disregard or delay obtaining medical advice for any condition. For a full list of registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

VO₂ Max Improvement Routine

This routine focuses on shorter, more intense intervals to improve your VO₂ Max. The 3-minute duration allows for maximum effort, pushing your cardiovascular system to its limits.

# Benefits:

• Targets the lower end of the optimal 3-8 minute range for VO₂ Max improvement
• Helps develop explosive power and anaerobic capacity
• Improves mental toughness for high-intensity efforts

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

This clip is from episode #307 ‒ Exercise for aging people: where to begin, and how to minimize risk while maximizing potential

# Full Episode Topics:

• Why it's never too late to begin exercising and incorporating the four pillars of exercise
• The gradual, then sharp, decline in muscle mass and activity level that occur with age
• The decline of VO₂ max that occurs with age
• Starting a training program: exercise variability, movement quality, realistic goals, and more
• The importance of protein in stimulating muscle protein synthesis, especially in older adults
• And more

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

VO2 Max Improvement Routine

This routine focuses on improving your VO2 Max through 4-minute high-intensity intervals. These intervals are designed to push your cardiovascular system to its limits, helping you increase your aerobic capacity and overall endurance.

# Benefits:

• Targets the optimal 3-8 minute range for VO2 Max improvement
• Helps you learn proper pacing for maximum effort
• Improves your ability to sustain high-intensity work

# Additional Resources:

• Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)
• Watch the full episode
• Become a member to receive exclusive content

This clip is from episode #307 ‒ Exercise for aging people: where to begin, and how to minimize risk while maximizing potential

# Full Episode Topics:

• Why it's never too late to begin exercising and incorporating the four pillars of exercise
• The gradual, then sharp, decline in muscle mass and activity level that occur with age
• The decline of VO₂ max that occurs with age
• Starting a training program: exercise variability, movement quality, realistic goals, and more
• The importance of protein in stimulating muscle protein synthesis, especially in older adults
• And more

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more about Peter Attia

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

For all of Peter's disclosures and the companies he invests in or advises, please visit his website where he keeps an up-to-date and active list of such companies. For a full list of registered and unregistered trademarks, trade names, and service marks, please review the Terms of Use.

8-Minute VO₂ Max Interval Routine

This routine focuses on longer intervals to improve your VO₂Max and endurance. The 8-minute duration pushes your cardiovascular system to its limits while developing mental toughness for sustained efforts.

# Benefits:

• Targets the upper end of the optimal 3-8 minute range for VO2 Max improvement
• Develops mental resilience for longer high-intensity efforts
• Improves aerobic endurance and lactate threshold

# Resources:

• Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)
• Watch the full episode
• Become a member to receive exclusive content

This clip is from episode #307 ‒ Exercise for aging people: where to begin, and how to minimize risk while maximizing potential

# Full Episode Topics:

• Why it's never too late to begin exercising and incorporating the four pillars of exercise
• The gradual, then sharp, decline in muscle mass and activity level that occur with age
• The decline of VO₂ max that occurs with age
• Starting a training program: exercise variability, movement quality, realistic goals, and more
• The importance of protein in stimulating muscle protein synthesis, especially in older adults
• And more

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more about Peter Attia

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

Eccentric Exercise for Strength and Injury Prevention

Focus on the eccentric (lowering) phase of exercises to build strength and control while minimizing injury risk. This routine introduces controlled eccentric loading to various movement patterns.

# Benefits:

• Increased strength and muscle control
• Enhanced joint stability
• Improved overall movement quality
• Reduced risk of injury during more intense training

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

# Topics Discussed:

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use

Training Principles for Longevity with Andy Galpin, Ph.D.

# Master Proper Movement Patterns

This routine focuses on perfecting basic movements with assistance and bodyweight before progressing to more challenging variations, building a strong foundation for injury-free training.

# Benefits:

• Improved movement quality
• Reduced risk of injury
• Enhanced body awareness
• Solid foundation for future strength training

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

# Topics Discussed:

• How to approach training with previous injuries
• Tips for finding a practitioner
• Encouragement to continue working out despite injuries
• And more

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features discussions on exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to patients, aiming to lengthen lifespan and improve healthspan.

Learn more about Peter Attia

# Connect with Peter:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should seek professional medical advice for any medical conditions. For full disclosures and a list of companies Peter invests in or advises, please visit the Terms of Use.

Unilateral Exercise Routine for Balanced Strength and Injury Prevention

Focus on unilateral (single-limb) exercises to identify and address imbalances, improve stability, and prevent injuries. This routine helps develop balanced strength and coordination on both sides of the body.

# Benefits:

• Improved balance and stability
• Identification and correction of muscle imbalances
• Enhanced proprioception and body awareness
• Reduced risk of injury due to compensatory movements

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

# In this clip, they discuss:

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

Improving Mobility, Flexibility, and Range of Motion

This routine focuses on maintaining joint health and preventing injuries associated with limited mobility through targeted exercises and stretches.

# Benefits:

• Improved joint health and range of motion
• Reduced risk of injury during other activities
• Enhanced recovery from intense workouts
• Better overall movement quality and posture

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

# Topics Discussed:

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

Cardiovascular Fitness and Endurance Training

Develop cardiovascular fitness and endurance through low-impact, steady-state activities. This routine focuses on building aerobic capacity while minimizing stress on joints and connective tissues.

# Benefits:

• Improved cardiovascular health
• Enhanced endurance and stamina
• Increased work capacity for other training modalities
• Potential for improved muscle growth when combined with strength training

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

# In this clip, they discuss:

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

Training Principles for Longevity

Introduce speed and power elements to your training while maintaining proper form and movement patterns. This routine focuses on developing explosive strength and quick movements safely.

# Benefits:

• Improved power output and athletic performance
• Enhanced neuromuscular coordination
• Increased metabolism and calorie burn
• Functional strength for daily activities and sports

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

# In this clip, they discuss:

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

Gradually Introducing Load in Exercise Routines

Gradually introduce and increase load to exercises, ensuring proper form and movement patterns are maintained. This routine focuses on safely progressing strength training while minimizing injury risk.

# Benefits:

• Increased strength and muscle mass
• Improved bone density
• Enhanced overall fitness and performance
• Safe progression in strength training

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This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

# In this clip, they discuss:

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

# About The Peter Attia Drive

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

# Connect with Peter on:

• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

This intense daily routine is designed to push your physical limits and achieve exceptional fitness results. Through a combination of aerobic, strength, and mobility work, you'll build cardiovascular endurance, muscular strength, and overall fitness. The focused, high-intensity nature of these protocols ensures maximum efficiency in a relatively short time frame.

"How much time do I need to spend exercising?" It's a question I hear often, and it is the subject of countless research studies and popular press articles. And yet, this question misses the point.

When it comes to exercise, we should only concern ourselves with duration insofar as it influences what we really care about: results. Exercise is not a goal in itself – rather, it is a means of achieving good cardiorespiratory fitness, strength, and metabolic health, and the ultimate indicators of sufficient exercise are therefore a good VO2 max and adequate muscle mass.

# About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more: https://peterattiamd.com

Connect with Peter on:

• Facebook: http://bit.ly/PeterAttiaMDFB
• Twitter: http://bit.ly/PeterAttiaMDTW
• Instagram: http://bit.ly/PeterAttiaMDIG

Subscribe to The Drive:

• Apple Podcast: 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 the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

A Comprehensive Movement Routine for Physical Function, Mobility, and Longevity

This routine integrates principles from Functional Range Conditioning (FRC), Postural Restoration Institute (PRI), Dynamic Neuromuscular Stabilization (DNS), and other modalities to promote balanced strength, flexibility, and control throughout the body.

Benefits include:

๐ช๐ปImproved movement efficiency and coordination
๐ฆพEnhanced stability and injury resilience
๐ซIncreased mobility and range of motion
๐ค Better body awareness and proprioception
๐ฆนOptimized breathing mechanics and midline control
๐ฆบEfficient loading strategies for strength and power

View episode show notes and exercise demonstrations: https://bit.ly/3wPaPLP
Become a member for exclusive content: https://bit.ly/3GpvNnP
Sign up for Peter's email newsletter: https://bit.ly/3LRsve4

Beth Lewis, a former professional dancer and "educator of movement," discusses how she identifies problematic movement patterns and postures to help individuals relieve pain, avoid injury, and move better. She explains movement as a trainable skill and provides suggestions for enhancing health and longevity through exercise.

Topics covered:

• Beth's "way of no way" training philosophy
• Her background in dancing and transition to fitness coaching
• Functional Range Conditioning and scapular mobility
• Postural Restoration Institute and squat assessment
• The connection between ribs and breathing
• The role of sitting, stress, and chronic muscular tension
• Importance of toes, minimalist footwear, and toe yoga
• Dynamic Neuromuscular Stabilization (DNS)
• Perspectives on knee valgus and "bad posture"
• Client motivation and addressing issues
• Lifting weights, Centenarian Olympics, and dancing into old age
• Importance of hamstrings versus abs
• Benefits of rowing and HIIT
• Concentric versus eccentric strength
• Training versus playing sports for kids

About The Peter Attia Drive: A weekly podcast focusing on maximizing health, longevity, and critical thinking. Topics include fasting, ketosis, Alzheimer's, cancer, mental health, and more.

Connect with Peter:

• 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 Play: http://bit.ly/TheDriveGooglePlay

The Peter Attia Drive Podcast Episode

This routine combines various strength training techniques with an emphasis on integrated movement patterns, core stability, and neuromuscular control. It incorporates elements from FRC, PRI, and DNS to help you develop functional strength and improve your overall movement quality.

View episode show notes, plus exercise demonstrations here: https://bit.ly/3wPaPLP

Become a member to receive exclusive content: https://bit.ly/3GpvNnP
Sign up to receive Peter's email newsletter: https://bit.ly/3LRsve4

# Episode Summary

Beth Lewis is a former professional dancer and a self-described "educator of movement" who has an unmatched ability to assimilate information and customize training plans from multiple training systems. In this episode, Beth takes us through how she identifies problematic movement patterns and postures to help individuals relieve pain, avoid injury, and move better within all types of exercise. She explains how movement is in fact a trainable skill and provides suggestions for what people can add to their exercise routine to benefit their health and longevity.

# Topics Covered

• 00:00:00 - Intro
• 00:04:45 - Beth's "way of no way" training philosophy
• 00:07:30 - Beth's background in dancing and how she ended up in New York City
• 00:12:45 - Beth's transition to fitness coaching and how her training philosophy has evolved
• 00:21:50 - Functional Range Conditioning and scapular mobility
• 00:35:30 - An overview of Postural Restoration Institute, and Peter's squat assessment
• 00:39:45 - The important connection between the ribs and breathing
• 00:42:30 - The role of sitting and external stress in chronic muscular tension
• 00:44:30 - The important role of your toes, minimalist footwear, and toe yoga
• 00:48:30 - Dynamic Neuromuscular Stabilization (DNS)
• 00:52:45 - A different view on knee valgus
• 00:56:30 - Is there such a thing as "bad posture"?
• 00:58:45 - How Beth identifies an issue, addresses it, and keeps clients motivated
• 01:11:00 - Lifting weights, the Centenarian Olympics, and dancing into old age
• 01:21:15 - The importance of the hamstrings versus abs
• 01:27:15 - Benefits of rowing, and why everyone should add it to their exercise regimen
• 01:35:15 - Different roles of concentric versus eccentric strength
• 01:39:40 - Flexibility and high-intensity interval training (HIIT)
• 01:43:00 - Training versus playing sports, and the best type of activity for kids

# About The Peter Attia Drive

The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 30 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer's disease, cancer, mental health, and much more.

Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).

Learn more: https://bit.ly/3wURM1y

# Connect with Peter

• Facebook: http://bit.ly/PeterAttiaMDFB
• Twitter: http://bit.ly/PeterAttiaMDTW
• Instagram: http://bit.ly/PeterAttiaMDIG

# Subscribe

• Apple Podcast: http://bit.ly/TheDriveApplePodcasts
• Overcast: http://bit.ly/TheDriveOvercast
• Spotify: http://bit.ly/TheDriveSpotify
• Google Play: http://bit.ly/TheDriveGooglePlay

Start your day with this routine to improve mobility, body awareness, and neuromuscular control. It includes techniques from FRC, PRI, and DNS to help you move with greater ease and efficiency throughout the day.

View episode show notes, plus exercise demonstrations here: https://bit.ly/3wPaPLP

Become a member to receive exclusive content: https://bit.ly/3GpvNnP

Sign up to receive Peter's email newsletter: https://bit.ly/3LRsve4

Beth Lewis is a former professional dancer and a self-described "educator of movement" who has an unmatched ability to assimilate information and customize training plans from multiple training systems. In this episode, Beth takes us through how she identifies problematic movement patterns and postures to help individuals relieve pain, avoid injury, and move better within all types of exercise. She explains how movement is in fact a trainable skill and provides suggestions for what people can add to their exercise routine to benefit their health and longevity.

We discuss:

• 00:00:00 - Intro
• 00:04:45 - Beth's "way of no way" training philosophy
• 00:07:30 - Beth's background in dancing and how she ended up in New York City
• 00:12:45 - Beth's transition to fitness coaching and how her training philosophy has evolved
• 00:21:50 - Functional Range Conditioning and scapular mobility
• 00:35:30 - An overview of Postural Restoration Institute, and Peter's squat assessment
• 00:39:45 - The important connection between the ribs and breathing
• 00:42:30 - The role of sitting and external stress in chronic muscular tension
• 00:44:30 - The important role of your toes, minimalist footwear, and toe yoga
• 00:48:30 - Dynamic Neuromuscular Stabilization (DNS)
• 00:52:45 - A different view on knee valgus
• 00:56:30 - Is there such a thing as "bad posture"?
• 00:58:45 - How Beth identifies an issue, addresses it, and keeps clients motivated
• 01:11:00 - Lifting weights, the Centenarian Olympics, and dancing into old age
• 01:21:15 - The importance of the hamstrings versus abs
• 01:27:15 - Benefits of rowing, and why everyone should add it to their exercise regimen
• 01:35:15 - Different roles of concentric versus eccentric strength
• 01:39:40 - Flexibility and high-intensity interval training (HIIT)
• 01:43:00 - Training versus playing sports, and the best type of activity for kids

About: The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 30 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer's disease, cancer, mental health, and much more.

Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).

Learn more: https://bit.ly/3wURM1y

Connect with Peter on:

• Facebook: http://bit.ly/PeterAttiaMDFB
• Twitter: http://bit.ly/PeterAttiaMDTW
• Instagram: http://bit.ly/PeterAttiaMDIG

Subscribe to The Drive:

• Apple Podcast: http://bit.ly/TheDriveApplePodcasts
• Overcast: http://bit.ly/TheDriveOvercast
• Spotify: http://bit.ly/TheDriveSpotify
• Google Play: http://bit.ly/TheDriveGooglePlay

Episode Title: Improving movement quality for better health and longevity with Beth Lewis

This routine focuses on developing functional strength, stability, and movement patterns through a variety of exercises and drills. Incorporating principles from disciplines like Functional Range Conditioning (FRC) and Postural Restoration Institute (PRI), these protocols aim to improve overall physical resilience and prepare you for the demands of daily life. 💪🏋️‍♀️

View episode show notes, plus exercise demonstrations here: https://bit.ly/3wPaPLP Become a member to receive exclusive content: https://bit.ly/3GpvNnP Sign up to receive Peter's email newsletter: https://bit.ly/3LRsve4

Beth Lewis is a former professional dancer and a self-described "educator of movement" who has an unmatched ability to assimilate information and customize training plans from multiple training systems. In this episode, Beth takes us through how she identifies problematic movement patterns and postures to help individuals relieve pain, avoid injury, and move better within all types of exercise. She explains how movement is in fact a trainable skill and provides suggestions for what people can add to their exercise routine to benefit their health and longevity.

# Topics Covered:

• Beth's "way of no way" training philosophy
• Beth's background in dancing and transition to fitness coaching
• Functional Range Conditioning and scapular mobility
• Overview of Postural Restoration Institute
• Connection between ribs and breathing
• Role of sitting and external stress in chronic muscular tension
• Importance of toes, minimalist footwear, and toe yoga
• Dynamic Neuromuscular Stabilization (DNS)
• Perspective on knee valgus
• Concept of "bad posture"
• How Beth identifies issues, addresses them, and keeps clients motivated
• Lifting weights, Centenarian Olympics, and dancing into old age
• Importance of hamstrings versus abs
• Benefits of rowing
• Roles of concentric versus eccentric strength
• Flexibility and high-intensity interval training (HIIT)
• Training versus playing sports for kids

# Show Details:

The Peter Attia Drive is a deep-dive podcast on health, longevity, critical thinking and more.

Learn more: https://bit.ly/3wURM1y

Connect with Peter:

• 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 Play: http://bit.ly/TheDriveGooglePlay

# Focus on developing strength with control and eccentric loading. The protocols will challenge your body awareness and stability under load. 🏋️‍♀️💪

View episode show notes, plus exercise demonstrations here: https://bit.ly/3wPaPLP
Become a member to receive exclusive content: https://bit.ly/3GpvNnP
Sign up to receive Peter's email newsletter: https://bit.ly/3LRsve4

Beth Lewis is a former professional dancer and a self-described "educator of movement" who has an unmatched ability to assimilate information and customize training plans from multiple training systems. In this episode, Beth takes us through how she identifies problematic movement patterns and postures to help individuals relieve pain, avoid injury, and move better within all types of exercise. She explains how movement is in fact a trainable skill and provides suggestions for what people can add to their exercise routine to benefit their health and longevity.

We discuss:

• Intro
• Beth's "way of no way" training philosophy
• Beth's background in dancing and how she ended up in New York City
• Beth's transition to fitness coaching and how her training philosophy has evolved
• Functional Range Conditioning and scapular mobility
• An overview of Postural Restoration Institute, and Peter's squat assessment
• The important connection between the ribs and breathing
• The role of sitting and external stress in chronic muscular tension
• The important role of your toes, minimalist footwear, and toe yoga
• Dynamic Neuromuscular Stabilization (DNS)
• A different view on knee valgus
• Is there such a thing as "bad posture"?
• How Beth identifies an issue, addresses it, and keeps clients motivated
• Lifting weights, the Centenarian Olympics, and dancing into old age
• The importance of the hamstrings versus abs
• Benefits of rowing, and why everyone should add it to their exercise regimen
• Different roles of concentric versus eccentric strength
• Flexibility and high-intensity interval training (HIIT)
• Training versus playing sports, and the best type of activity for kids

About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 30 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer's disease, cancer, mental health, and much more.

Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).

Learn more: https://bit.ly/3wURM1y

Connect with Peter on: Facebook: http://bit.ly/PeterAttiaMDFB Twitter: http://bit.ly/PeterAttiaMDTW Instagram: http://bit.ly/PeterAttiaMDIG

Subscribe to The Drive: Apple Podcast: http://bit.ly/TheDriveApplePodcasts Overcast: http://bit.ly/TheDriveOvercast Spotify: http://bit.ly/TheDriveSpotify Google Play: http://bit.ly/TheDriveGooglePlay

Start your day with this routine to improve mobility, breathing, and body control. The protocols will help you move better and feel more energized throughout the day. 🧘‍♀️🌱

View episode show notes, plus exercise demonstrations here: https://bit.ly/3wPaPLP

Become a member to receive exclusive content: https://bit.ly/3GpvNnP

Sign up to receive Peter's email newsletter: https://bit.ly/3LRsve4

Beth Lewis is a former professional dancer and a self-described "educator of movement" who has an unmatched ability to assimilate information and customize training plans from multiple training systems. In this episode, Beth takes us through how she identifies problematic movement patterns and postures to help individuals relieve pain, avoid injury, and move better within all types of exercise. She explains how movement is in fact a trainable skill and provides suggestions for what people can add to their exercise routine to benefit their health and longevity.

We discuss:

• Intro
• Beth's "way of no way" training philosophy
• Beth's background in dancing and how she ended up in New York City
• Beth's transition to fitness coaching and how her training philosophy has evolved
• Functional Range Conditioning and scapular mobility
• An overview of Postural Restoration Institute, and Peter's squat assessment
• The important connection between the ribs and breathing
• The role of sitting and external stress in chronic muscular tension
• The important role of your toes, minimalist footwear, and toe yoga
• Dynamic Neuromuscular Stabilization (DNS)
• A different view on knee valgus
• Is there such a thing as "bad posture"?
• How Beth identifies an issue, addresses it, and keeps clients motivated
• Lifting weights, the Centenarian Olympics, and dancing into old age
• The importance of the hamstrings versus abs
• Benefits of rowing, and why everyone should add it to their exercise regimen
• Different roles of concentric versus eccentric strength
• Flexibility and high-intensity interval training (HIIT)
• Training versus playing sports, and the best type of activity for kids

About:

The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 30 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer's disease, cancer, mental health, and much more.

Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).

Learn more: https://bit.ly/3wURM1y

Connect with Peter:

• Facebook: http://bit.ly/PeterAttiaMDFB
• Twitter: http://bit.ly/PeterAttiaMDTW
• Instagram: http://bit.ly/PeterAttiaMDIG

Subscribe to The Drive:

• Apple Podcast: http://bit.ly/TheDriveApplePodcasts
• Overcast: http://bit.ly/TheDriveOvercast
• Spotify: http://bit.ly/TheDriveSpotify
• Google Play: http://bit.ly/TheDriveGooglePlay

Start your day with this routine focused on improving mobility, body awareness, and functional movement patterns. It combines principles from various disciplines to enhance overall physical resilience and prepare you for daily activities. 🧘‍♀️🏋️‍♂️

The Peter Attia Drive Podcast

This routine focuses on building strength and power through a combination of resistance training exercises and high-intensity intervals. It includes protocols for weightlifting, plyometrics, and other explosive movements to challenge your muscles and improve overall fitness. 💪🏋️‍♂️

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 the function and organization of skeletal muscle
• Review of muscle fiber types
• Hypertrophy: changes in muscle fibers and underlying mechanisms
• Defining sarcoplasmic hypertrophy and reps in a set
• Training for maximum strength: powerlifters and a hypothetical plan
• Ideal reps, volume, and load for powerlifting
• Powerlifter training on off days
• Consequences of powerlifting on long-term health
• Olympic weightlifting: a test of power
• Training principles of Olympic weightlifting
• Tracking power output when training
• Frequency of Olympic weightlifting training
• Post-activation potentiation for power/speed training
• The Strongman competition
• Training principles for Strongman competitions
• CrossFit: weightlifting, endurance, circuit training
• Learning from elite athletes' metrics
• Optimizing as a well-rounded athlete vs specialist
• What sprinters teach about speed, acceleration, peak velocity
• A training plan for the "centenarian athlete"
• Debunking training and exercise myths
• Avoiding injury: "do nots" of training

Show Notes: Watch the full episode

Subscribe: Become a member for exclusive content Sign up for Peter's email newsletter

About: The Peter Attia Drive is a longevity-focused deep-dive podcast covering exercise, nutrition, disease, mental health, and more. Peter Attia is the founder of Early Medical applying Medicine 3.0 principles to lengthen lifespan and healthspan.

Connect: Facebook Twitter Instagram

Subscribe: Apple Podcasts Overcast
Spotify Google Podcasts

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 or delay seeking it. I take conflicts of interest seriously - see my disclosures.

The Peter Attia Drive Podcast

This routine focuses on building strength and muscle mass through resistance training exercises. It incorporates a variety of movements to target different muscle groups and promote overall functional fitness. 💪🏋️‍♂️

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 Discussed:

• Review of muscle fiber types and hypertrophy mechanisms
• Training for maximum strength from powerlifters
• Olympic weightlifting principles for power training
• Strongman competition training for breadth of movement
• CrossFit's combination of weightlifting, endurance, and circuits
• Insights from sprinters on speed, acceleration, and technique
• A centenarian athlete's hypothetical training plan
• Debunking training and exercise myths
• Tips for avoiding injury

Show Resources:

• Watch Full Episode
• Become a Member
• Subscribe to Newsletter

About The Drive:

The Peter Attia Drive is a longevity-focused podcast covering exercise, nutrition, disease, mental health, and more. With over 60 million downloads, it features deep dives into maximizing healthspan and lifespan.

Peter Attia is the founder of Early Medical, applying Medicine 3.0 principles to improve patient lifespans and healthspans.

Learn More: https://peterattiamd.com

Connect:

• Facebook
• Twitter
• Instagram

Subscribe:

• Apple Podcasts
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for informational purposes only and does not constitute medical advice or create a doctor-patient relationship. Consult your healthcare provider for any medical conditions. See website for full disclosures.

# 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

Become a member for exclusive content
Sign up for Peter's email 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

Connect: Facebook Twitter
Instagram

Subscribe: Apple Podcasts Overcast Spotify Google Podcasts

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.

The Peter Attia Drive - Episode on Training for Longevity with Andy Galpin

Focus on building maximum strength through the three powerlifting lifts - the deadlift, bench press, and squat. Follow a 3-5 day split to allow for proper recovery between sessions. 🏋️‍♂️💥

Watch the full episode and view show notes

Become a member to receive exclusive content

Sign up to receive Peter's email newsletter

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 skeletal muscle function and organization
• Review of muscle fiber types
• Hypertrophy mechanisms for muscle growth
• Defining sarcoplasmic hypertrophy and rep ranges
• Training for maximum strength from powerlifters
• Ideal reps, volume, and load for powerlifting
• Off day training for powerlifters
• Consequences of powerlifting on long-term health
• Olympic weightlifting training principles
• Tracking power output in training
• Frequency for Olympic weightlifting
• Post-activation potentiation for power/speed training
• Strongman competition training
• CrossFit training breakdown
• Learning from elite athletes' metrics
• Optimizing for well-rounded athleticism
• Training insights from sprinters
• A longevity-focused "centenarian athlete" training plan
• Debunking exercise myths
• Avoiding injury with proper training

# About The Show

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more: https://peterattiamd.com

# Connect With Peter

• Facebook: http://bit.ly/PeterAttiaMDFB
• Twitter: http://bit.ly/PeterAttiaMDTW
• Instagram: http://bit.ly/PeterAttiaMDIG

# Subscribe

• Apple Podcast: 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 the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.

Sustainable Fat Loss Tactics

This routine includes various protocols to help suppress appetite and maintain a calorie deficit while still feeling satisfied. It incorporates strategies like drinking diet sodas, swapping out calorie-dense foods for lighter options, and adjusting portion sizes.

Benefits: ✅ Supports calorie restriction for weight loss
✅ Helps manage cravings and hunger
✅ Allows for adequate protein and nutrient intake

Resources:

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter here (free): https://bit.ly/3OR0o36
• Watch the full episode: https://youtu.be/-wkQA_oxOwA
• Become a member to receive exclusive content: https://bit.ly/3O0pEnY

Episode Details: This clip is from episode 291 - The role of testosterone in males and females, performance-enhancing drugs, sustainable fat loss, supplements, and more with Derek from More Plates More Dates. Derek is a fitness educator, entrepreneur, and expert in exogenous molecules commonly used and misused by bodybuilders and athletes.

In this clip, Derek and Peter Attia discuss:

• Low-hanging fruit for reducing caloric density
• Budget-friendly options for lean meat
• How to easily reduce your caloric intake by 500-600 calories
• And more

About The Peter Attia Drive: The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering physical, cognitive, and emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, 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 improve healthspan.

Connect:

• Website: https://peterattiamd.com
• 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 information only and does not constitute medical advice. No doctor-patient relationship is formed. Use this information at your own risk. The host takes conflicts of interest seriously - see website for full disclosures. Review Terms of Use: https://peterattiamd.com/terms-of-use/

# Take time to reflect deeply on your life's purpose and the impact you want to have. This provides clarity and intention.

# Benefits:

• 🧭 Gives your life direction and meaning
• 🌳 Helps you live with authenticity and fulfillment
• ✨ Increases motivation and life satisfaction

Watch the full episode and view show notes here
Become a member to receive exclusive content
Sign up to receive Peter's email newsletter

Arthur Brooks is a social scientist, professor at Harvard University, a columnist for The Atlantic, and the bestselling author of From Strength to Strength. In this episode, Arthur explains how intelligence changes as we get older, and how to take advantage of this to maximize our happiness and success. He distills truths about the meaning of happiness and its three main components: enjoyment, satisfaction, and purpose. He goes into detail about many of the keys to a happy life, including the importance of cultivating virtuous relationships. On the flip side, Arthur warns of the dangers of social comparison, "success addition," and the four worldly idols—money, fame, power, and pleasure—that drive many of us. Additionally, Arthur provides examples of exercises that can guide one in the right direction, overcome fear, and cultivate habits that can lead to a happier life.

Topics Discussed:

• 0:00:00 - Intro
• 0:00:08 - Insights from Arthur's career as a professional French horn player
• 0:11:17 - A radical shift away from music to a Ph.D. in quantitative policy
• 0:16:32 - Personal experience with shifting intelligence: fluid vs. crystallized intelligence
• 0:22:19 - An epiphany from a chance encounter on an airplane that shaped Arthur's thinking
• 0:25:45 - The three main "macronutrients" of happiness
• 0:29:29 - Exploring the "purpose" component of happiness
• 0:33:43 - The importance of having a partner and true friendships
• 0:38:55 - The makeup of a true friendship, and why men tend to struggle with making real friends
• 0:45:10 - The "satisfaction" component of happiness and the importance of "wants management"
• 0:51:16 - The tyranny of social comparison
• 0:55:56 - Insights into happiness through Chinese art, and the concept of a "reverse bucket list"
• 1:00:02 - An exercise demonstrating the importance of relationships with others and the need to work on them
• 1:06:23 - The four main idols that drive us: money, fame, power, and pleasure
• 1:09:35 - Success addiction, workaholism, and their detriment to happiness
• 1:20:45 - A radical approach to overcome fear—the antithesis to love and happiness
• 1:35:03 - Ancient Hindu advice for the perfect life
• 1:40:57 - The end result of getting caught in the four idols
• 1:43:05 - The complexity of happiness

# About:

The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 45 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer's disease, cancer, mental health, and much more.

Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).

Learn more: https://peterattiamd.com

Connect with Peter on:

• Facebook: http://bit.ly/PeterAttiaMDFB
• Twitter: http://bit.ly/PeterAttiaMDTW
• Instagram: http://bit.ly/PeterAttiaMDIG

Subscribe to The Drive:

• Apple Podcast: 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 the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.

Take time to reflect on fears holding you back and practice exposure therapy to overcome them. This promotes inner peace and living authentically.

# Benefits:

• 🔓 Releases you from limiting fears and anxieties
• 🕊️ Cultivates inner calm and confidence
• 🌳 Helps you live with purpose and intention

Watch the full episode and view show notes
Become a member to receive exclusive content
Sign up to receive Peter's email newsletter

Arthur Brooks is a social scientist, professor at Harvard University, a columnist for The Atlantic, and the bestselling author of From Strength to Strength. In this episode, Arthur explains how intelligence changes as we get older, and how to take advantage of this to maximize our happiness and success. He distills truths about the meaning of happiness and its three main components: enjoyment, satisfaction, and purpose. He goes into detail about many of the keys to a happy life, including the importance of cultivating virtuous relationships. On the flip side, Arthur warns of the dangers of social comparison, "success addition," and the four worldly idols—money, fame, power, and pleasure—that drive many of us. Additionally, Arthur provides examples of exercises that can guide one in the right direction, overcome fear, and cultivate habits that can lead to a happier life.

Topics Covered:

• Insights from Arthur's career as a professional French horn player
• A radical shift away from music to a Ph.D. in quantitative policy
• Personal experience with shifting intelligence: fluid vs. crystallized intelligence
• An epiphany from a chance encounter on an airplane that shaped Arthur's thinking
• The three main "macronutrients" of happiness
• Exploring the "purpose" component of happiness
• The importance of having a partner and true friendships
• The makeup of a true friendship, and why men tend to struggle with making real friends
• The "satisfaction" component of happiness and the importance of "wants management"
• The tyranny of social comparison
• Insights into happiness through Chinese art, and the concept of a "reverse bucket list"
• An exercise demonstrating the importance of relationships with others and the need to work on them
• The four main idols that drive us: money, fame, power, and pleasure
• Success addiction, workaholism, and their detriment to happiness
• A radical approach to overcome fear—the antithesis to love and happiness
• Ancient Hindu advice for the perfect life
• The end result of getting caught in the four idols
• The complexity of happiness

About The Peter Attia Drive:

The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 45 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer's disease, cancer, mental health, and much more.

Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).

Learn more: https://peterattiamd.com

Connect with Peter:

• Facebook: http://bit.ly/PeterAttiaMDFB
• Twitter: http://bit.ly/PeterAttiaMDTW
• Instagram: http://bit.ly/PeterAttiaMDIG

Subscribe to The Drive:

• 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 the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.

Start your day with mindfulness practices to cultivate presence, gratitude, and intention. This routine helps set a positive tone and manage stress.

# Benefits:

✨ Increased focus and productivity
💗 Reduced anxiety and negative thought patterns
🙏 Greater sense of calm and inner peace

Arthur Brooks is a social scientist, professor at Harvard University, a columnist for The Atlantic, and the bestselling author of From Strength to Strength. In this episode, Arthur explains how intelligence changes as we get older, and how to take advantage of this to maximize our happiness and success. He distills truths about the meaning of happiness and its three main components: enjoyment, satisfaction, and purpose. He goes into detail about many of the keys to a happy life, including the importance of cultivating virtuous relationships. On the flip side, Arthur warns of the dangers of social comparison, "success addition," and the four worldly idols—money, fame, power, and pleasure—that drive many of us. Additionally, Arthur provides examples of exercises that can guide one in the right direction, overcome fear, and cultivate habits that can lead to a happier life.

The Peter Attia Drive - Episode on Foot Health and Footwear with Courtney Conley

This routine provides guidance on selecting appropriate footwear for optimal foot health and function. Wearing the right shoes can help prevent foot pain, improve gait efficiency, and reduce the risk of falls.

View show notes
Become a member to receive exclusive content Sign up to receive Peter's email newsletter

Courtney Conley is an internationally renowned foot and gait specialist. In this episode, she delves into the intricate world of foot anatomy and functionality, exploring the complexities of the foot, discussing its anatomy, common injuries, and the importance of understanding its structure in preventing issues. She covers foot ailments, contributing factors, treatment options, and prevention strategies.

Topics discussed:

• Anatomy of the rear foot, midfoot, and forefoot
• Foot musculature and its role in stability and preventing deformities
• Plantar fasciitis: diagnosis, causes, and treatment
• Posterior leg muscles and their role in injuries like ACL tears
• Lateral and medial muscles for ankle stability and strengthening exercises
• Importance of lower leg muscle strength for gait and injury prevention
• Tendinopathies and common foot pathologies
• Midfoot integrity, ankle dorsiflexion, and gait alterations
• Proximal stability and implications for posture/movement patterns
• Age-related decline in foot sensation and strength
• Common toe injuries, treatment, and prevention
• Preventing falls and managing arthritis through foot care/exercises
• Footwear advice for foot health - adults and children
• Footwear recommendations for runners
• Prioritizing footwear for natural foot movement and strength

About The Peter Attia Drive:

A longevity-focused podcast covering exercise, nutrition, cardiovascular health, Alzheimer's, cancer, mental health and more. Over 70 million episodes downloaded.

Peter Attia is the founder of Early Medical, applying Medicine 3.0 principles to lengthen lifespan and healthspan.

Learn more

Connect with Peter: Facebook Twitter Instagram

Subscribe: Apple Podcasts Overcast Spotify Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice, treatment or services. No doctor-patient relationship is formed. Use of this information is at your own risk. See website for full details on disclosures, terms of use, and registered trademarks.

The Peter Attia Drive Episode: Foot Anatomy, Injuries, and Footwear with Courtney Conley

This routine focuses on improving ankle mobility and balance, which are essential for proper gait, stability, and fall prevention. The exercises target the muscles and joints responsible for ankle dorsiflexion, plantar flexion, inversion, and eversion.

Courtney Conley is an internationally renowned foot and gait specialist. In this episode, Courtney delves into the intricate world of foot anatomy and functionality. She explores the complexities of the foot, discussing its anatomy, common injuries, and the importance of understanding its structure in preventing issues. She covers a range of foot ailments, factors contributing to them, treatment options, and prevention strategies. She delves into the significance of loading, balance, range of motion, and posture, emphasizing the crucial role of strength in preventing both injuries and falls. Additionally, she sheds light on the interconnectedness of the kinetic chain, from the leg muscles down to the foot, and how issues within this chain can cascade downstream, leading to various injuries and pathologies. Additionally, she provides a comprehensive overview of footwear, discussing suitable options for both adults and children to promote foot health and mitigate potential problems.

# Topics Covered:

• 0:00:00 - Intro
• 0:01:11 - Why Courtney chose to specialize in the foot
• 0:04:12 - The vital role of foot strength, function, and health in human movement and well-being
• 0:08:25 - Anatomy of the rear foot and midfoot
• 0:19:10 - The development of flat feet, the impact of footwear, and the benefits of going barefoot
• 0:23:20 - Anatomy of the forefoot, common injuries, and why most injuries occur in the forefoot
• 0:31:00 - Foot musculature and its role in maintaining foot stability and preventing deformities like bunions and hammer toes
• 0:41:00 - The intrinsic musculature of the foot, plantar fasciitis, footwear, & more
• 0:54:41 - Plantar fasciitis: diagnosis, causes, and treatment
• 1:03:45 - Posterior leg muscles: strength assessment methods, role in ACL injuries, & more
• 1:09:27 - Lateral and medial muscles: ankle stability, arch support, big toe stabilization, and exercises to strengthen and prevent injuries
• 1:13:56 - Importance of strength of lower leg muscles for gait and preventing shin splints, stress injuries, & more
• 1:19:21 - Tendinopathies and other common pathologies related to the anterior and lateral compartments of the foot
• 1:26:55 - The importance of midfoot integrity and ankle dorsiflexion and a discussion of gait alterations
• 1:34:57 - Proximal stability and its implications for posture and movement patterns
• 1:41:23 - The age-related decline in foot sensation and strength
• 1:45:49 - Common toe injuries, treatment, and how to prevent further progression of the injury
• 1:57:33 - Preventing falls & managing arthritis with proactive foot care & exercises
• 2:06:20 - Footwear: advice for picking shoes that promote foot health
• 2:19:05 - Footwear for runners
• 2:23:39 - The importance of prioritizing footwear that promotes natural foot movement & strength while considering individual comfort & foot health needs

# Show Notes and Links:

• View show notes: https://bit.ly/43Ff0Zx
• Become a member: https://peterattiamd.com/subscribe/
• Sign up for newsletter: https://peterattiamd.com/newsletter/

# About The Peter Attia Drive:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more: https://peterattiamd.com

Connect with Peter:

• Facebook: http://bit.ly/PeterAttiaMDFB
• Twitter: http://bit.ly/PeterAttiaMDTW
• Instagram: http://bit.ly/PeterAttiaMDIG

Subscribe to The Drive:

• 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 the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

For Peter's disclosures and conflicts of interest, please visit https://peterattiamd.com/terms-of-use/

The Peter Attia Drive Podcast

This routine includes a series of exercises designed to improve the strength and function of the intrinsic and extrinsic foot muscles. Consistent practice can help prevent foot pain, improve balance, and reduce the risk of falls.

Courtney Conley is an internationally renowned foot and gait specialist. In this episode, Courtney delves into the intricate world of foot anatomy and functionality. She explores the complexities of the foot, discussing its anatomy, common injuries, and the importance of understanding its structure in preventing issues. She covers a range of foot ailments, factors contributing to them, treatment options, and prevention strategies. She delves into the significance of loading, balance, range of motion, and posture, emphasizing the crucial role of strength in preventing both injuries and falls. Additionally, she sheds light on the interconnectedness of the kinetic chain, from the leg muscles down to the foot, and how issues within this chain can cascade downstream, leading to various injuries and pathologies. Additionally, she provides a comprehensive overview of footwear, discussing suitable options for both adults and children to promote foot health and mitigate potential problems

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

Push strength 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

Legs hypertrophy 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

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

Combine Zone 2 and Zone 5 (low and high intensity aerobic) training to boost gains, and skip doing a separate Zone 5 session each week!

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.