Exercise
Exercise is the closest thing to a universal longevity drug that exists. A 2015 study in JAMA Internal Medicine found that meeting minimum physical activity guidelines was associated with a 31% reduction in all-cause mortality. The problem is that most exercise advice is optimized for aesthetics or athletic performance, not for the metabolic health markers that actually predict how long you will live.
These articles focus on exercise as a longevity intervention. We cover resistance training for preserving muscle mass and bone density as you age, zone 2 cardiovascular training for mitochondrial function, and VO2 max improvement protocols that Peter Attia and others have identified as one of the strongest predictors of all-cause mortality.
Topics include optimal training frequency for different age groups, the relationship between exercise intensity and autophagy, how to structure training around fasting protocols, and the minimum effective dose for maintaining metabolic health. We also cover recovery, including how sleep, nutrition timing, and deliberate rest affect adaptation.
Every protocol references specific studies from journals like the British Journal of Sports Medicine, Medicine and Science in Sports and Exercise, and the European Heart Journal.
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Frequently asked questions
What is the single most important type of exercise for longevity?
If you can only do one thing, resistance training has the strongest case. Sarcopenia (age-related muscle loss) is one of the primary drivers of frailty and mortality in older adults. But the optimal approach combines resistance training with zone 2 cardiovascular work, which builds mitochondrial density and improves VO2 max, one of the strongest predictors of all-cause mortality.
How much exercise is enough for health benefits?
The minimum effective dose appears to be around 150 minutes of moderate activity per week, based on large-scale epidemiological data. But the dose-response curve continues well beyond that. Additional benefits accrue up to roughly 300-450 minutes per week before the returns flatten significantly.
Should I exercise while fasting?
Low to moderate intensity exercise during a fasted state is generally safe and may enhance fat oxidation. High-intensity or heavy resistance training in a fasted state can impair performance and recovery. If your goal is muscle preservation during fasting periods, schedule your resistance training sessions during or shortly after your eating window.