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

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

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# 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.

🔍 Prepare for a Diet Discussion Like No Other! 🔍

Hey everyone, it's Jonathan from Carnivore Muscle with Nicole from @formerfatgirl and today we're diving deep into the world of millionaire Bryan Johnson's diet and supplement regime. 🍽️💊

Think you've heard it all about extreme health fads? Think again! Bryan Johnson's regimen might just make you question everything you thought you knew about nutrition and wellness. We're here to dissect his controversial choices and reveal whether this millionaire's diet is genius or just another expensive fad. 🤑💥

Expect candid critiques, surprising insights, and a whole lot of fun as we break down the highs and lows of his health practices. Is it the ultimate path to immortality or a glorified money pit? Join us and find out! 🤔💪

# Timestamps:

• 00:00 Longevity and Nutrition Intro
• 00:41 Diet Building Techniques
• 03:20 Analyzing Appearance Changes
• 06:19 Hair Health Insights
• 10:06 Debating Diet Effects
• 14:31 Non-Essential Nutrients Discussed
• 18:27 Longevity Blueprint Unveiled
• 23:14 Autism-Specific Nutrition
• 27:11 Herbal Supplement Dangers
• 32:05 Oxalate Food Concerns
• 37:56 Caloric Replacement Tips
• 42:20 Future Collaborations Conclusion

👉 Watch now to see if Bryan Johnson's diet is worth all the hype! Don't forget to like, subscribe, and hit that notification bell for more unfiltered health content!

BryanJohnson #DietReview #SupplementCritique #HealthFads #WellnessJourney #MillionaireDiet #HealthAnalysis #carnivore #carnivorediet 📹✨

# Join this channel to get access to perks:

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• Personalized Consultations
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# 🍲 Nourish with Bone Broth:

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# Keto-Pro:

TheKetoPro Use code: CARNIVOREMUSCLE10 to save!

# 📸 Join Our Tribe on Instagram:

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Embrace the power of meat and reclaim your health with me! 🚀🔝

A Comprehensive Longevity Plan

# Introduction

In this video, I reveal my personal longevity plan for March 2022. I'll share details about:

• My diet
• Exercise routine
• Supplements
• Other interventions

I'll also discuss some interesting interventions I'm considering for the future.

# Table of Contents

1. Testing, Monitoring, & Tracking: 02:35
2. The Longevity Plan Structure: 04:35
3. The Fundamentals: Diet: 08:10
4. The Fundamentals: Supplements: 11:24
5. The Fundamentals: Exercise: 12:35
6. Interventions: 16:05

# Detailed Information

# Testing, Monitoring, & Tracking

• Video 1
• Video 2

# The Longevity Plan Structure

(No additional links provided)

# The Fundamentals: Diet

# Nutrition

• Video 1
• Video 2
• Video 3

# Fasting

• Video 1
• Video 2
• Video 3
• Video 4

# The Fundamentals: Supplements

• Video

# The Fundamentals: Exercise

• Video 1
• Video 2
• Video 3
• Video 4

# The Fundamentals: Sleep

• Video

# Interventions

# Senescent Cells & Senolytics

• Video 1
• Video 2
• Video 3
• Video 4
• Video 5

# Sirtuins & NAD+

• Video 1
• Video 2
• Video 3
• Video 4
• Video 5

# AMPK & mTOR pathways

• Video 1
• Video 2
• Video 3
• Video 4

# Spermidine

• Video

# Metformin & Berberine

• Video 1
• Video 2

# Rapamycin

• Video

# Stem Cell Therapy

• Video

# Social Media Links

• Facebook
• Instagram
• Twitter

# Affiliate Links

# Alive By Science

• Discount code: LANCE10
• Products

# DoNotAge

• Discount code: LANCE
• Annual Subscription
• Products

# Perfect Amino

• Discount Code: HITCH10
• PerfectAmino Drink Powder
• PerfectAmino Tablets

Young Strength: Episode 6 - Michael Rheese

• Part of the Zoom Series exploring strength & conditioning concepts with young professionals aged 20-30.*

# Guest: Michael Rheese

• Australian strength and conditioning professional
• Preparing for new role with LA Giants
• Previously:
  • Studied at Deakin University, Geelong, Australia
  • 12-month internship at UCLA

# Highlights

Michael's experience, particularly his UCLA internship, reflects:

• High-level collegiate athletic environment exposure
• Development of an intense and efficient coaching style
• Improved ability to manage large groups of motivated athletes

We hope you enjoy this week's episode!

Young Strength: Episode 6

• Part of the Zoom Series exploring strength & conditioning concepts with young professionals aged 20-30.*

# Featured Guest: Michael Rheese

Michael Rheese is a well-traveled Australian strength and conditioning coach preparing for his next adventure with the LA Giants. His background includes:

• Studies at Deakin University in Geelong, Australia
• 12-month internship at UCLA

# Key Insights

Michael emphasized the importance of gaining diverse coaching experiences through internships and assistant roles in various settings. This approach offers several benefits:

• Exposure to different coaching styles and methodologies
• Understanding of various athlete populations and their needs
• Development of versatile coaching skills

We hope you enjoy this week's episode!

Eccentric Strength Training for Sprint Performance

This routine focuses on developing eccentric strength, crucial for improving overall power output and maintaining fast-twitch fiber types. It targets the muscles' ability to absorb force quickly, essential for sprint performance.

# Key points:

• Emphasize the eccentric (lowering) phase of exercises
• Use slow eccentric tempos to increase time under tension
• Implement supramaximal loading for enhanced eccentric overload
• Monitor and manage fatigue levels carefully

# Today's Episode: Angus Ross on Eccentric Strength, Stiffness, and Fascia

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand, making his second appearance on the podcast. Angus follows up on his initial chat about eccentric strength training with practical knowledge in stiffness, fascia, and performance.

# About Angus Ross:

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for his intelligence, curiosity, and pragmatic approach to coaching

# Episode Topics:

1. Double versus single leg stiffness for team sport athletes and track and field sprinters
2. Benefits and use of plyometrics versus overloaded eccentric training
3. Implementing these methods throughout a training year
4. Muscular versus fascial driven athletes

# Key Points:

• Reactive strength and stiffness in sprinting
• Double versus single leg stiffness
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of exercise for "fascial tightness" in fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

# Notable Quotes:

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.

View more podcast episodes at the podcast homepage.

Joint Health and Mobility Routine

A routine focused on maintaining and improving joint health and overall mobility. Benefits include:

• Reduced joint stiffness and pain
• Improved range of motion
• Enhanced overall mobility and functionality
• Decreased risk of injury

Subscribe to the long game to get the best well-being information—no noise.

# Today's Featured Guest

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

# Episode Highlights

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

# Watch More Videos Like This

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

# About mindbodygreen (mbg)

mindbodygreen. One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

# Our Values

• Science & Research
• Committed to the whole you
• Quality Sourced

Visit us at: https://www.mindbodygreen.com/

# Follow us on Social

• Instagram: @mindbodygreen
• Facebook: @mindbodygreen
• Twitter: @mindbodygreen
• Pinterest: @mindbodygreen

We hope you enjoy this episode! Let us know what we can do to help at: podcast@mindbodygreen.com.

Young Strength: Episode 6 - Michael Rheese

# About the Series

Young Strength is a series focused on exploring concepts around strength & conditioning with young professionals in the industry between the ages of 20-30 years.

# This Episode

In this episode, we talk with Michael Rheese, a well-travelled Aussie gearing up for his next adventure into the realm of strength and conditioning with the LA Giants.

# Michael's Educational Journey

Michael's path to building his knowledge in exercise science and strength conditioning includes:

1. Studying at Deakin University in Geelong, Australia
2. Completing a 12-month internship at UCLA
3. Returning to Australia to further his studies

# Benefits of Michael's Educational Path

• Strong theoretical foundation in exercise science
• Advanced knowledge in strength and conditioning principles
• Development of research and analytical skills

We hope you enjoy this week's episode!

Strength Training with Michael Rheese

A strength training session focused on improving kinematic sequencing and force production, tailored to individual player needs. As Michael would say:

"Your body is only going to allow you to accelerate at a rate that it thinks you can also decelerate from."

Rock talks to one of San Francisco Giants strength coaches, Michael Rheese, all about spring training and more. Click subscribe and tell your tribe.

# Time Stamps

• 1:30 Michael Rheese's path to the San Francisco Giants
• 5:30 Difference between Australian athletes and UCLA athletes
• 10:30 Michael's walkabout in sports training
• 15:00 Giants give a call back
• 17:00 Training the teams in spring training
• 20:00 Uncommon program design
• 25:00 Cricket and baseball
• 28:30 Kinematic sequencing in the training room
• 33:30 Working at the end range of motion
• 37:00 See what works and what doesn't
• 41:00 Working with the other trainers and therapists
• 44:30 Michael Rheese's influencers

# Get to Know Michael Rheese

• LinkedIn: /michael-rheese-223927116
• San Francisco Giants: https://www.mlb.com/giants

# Get to Know Rocky Snyder

• Website: Rocky's online headquarters
• Book: "Return to Center"
• Instagram: @rocky_snyder
• Facebook: /rocky.snyder.77
• LinkedIn: /rocky-snyder-cscs-cafs-nsca-cpt-a77a091
• Train with Rocky: Rocky's Fitness Center
• Instagram (Fitness Center): @rockysfitnesssc
• Facebook (Fitness Center): RockysFitnessCenter.com

Young Strength: Episode 6 - Michael Rheese

• Part of the Zoom Series exploring strength & conditioning concepts with young professionals aged 20-30.*

# Guest: Michael Rheese

Michael is a well-travelled Australian strength and conditioning professional, gearing up for his next adventure with the San Francisco Giants' minor league affiliate.

# Background:

• Studied at Deakin University in Geelong, Australia
• Completed a 12-month internship at UCLA

# New Role Benefits:

• Experience in a professional sports environment
• Development of baseball-specific strength and conditioning expertise
• Skills in managing large groups of professional athletes

We hope you enjoy this week's episode!