Live to 100: Secrets of the Blue Zones
Travel around the world with author Dan Buettner to discover five unique communities where people live extraordinarily long and vibrant lives.
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. He starts by defining the “marginal decade” and how that shapes his training for the events and activities that make up his personal centenarian decathlon. Peter explains how he coaches patients through the challenges of customizing their own list and building out a training plan, including how to set fitness goals early in life in preparation for the marginal decade. From there, he dives into training within the four pillars (zone 2, VO2 max, stability, and strength), including the minimum effective dose, how to split your time, his personal protocols, and other considerations. Additionally, he touches on bone mineral density, female-specific considerations, working through injuries, and the profound impact training can have on the overall quality of life. We discuss:
0:03:45 – The marginal decade and the centenarian decathlon
0:07:14 – Peter’s personal list of events for his “centenarian decathlon” and how he helps patients create their own list
0:15:00 – Determining your fitness goals early in life in preparation for the marginal decade, metrics to track, and more
0:25:27 – How does playing sports like tennis, basketball, or golf fit into training for the centenarian decathlon?
0:29:15 – Training within the four pillars: minimum effect dose, how to split your time, and other considerations
0:35:57 – Advice for the older person and why it’s never too late to start
0:39:08 – Bone mineral density and other female-specific concerns and considerations
0:42:24 – Training advice for those with minimal access to a gym or equipment
0:44:14 – Injuries: prevention and working through existing conditions
0:48:07 – Cardiorespiratory training: how to split time between zone 2 and VO2 max training, and different modalities for a true zone 2 workout
0:54:33 – VO2 max training: modalities, Peter’s protocol, and how to monitor progress
1:04:28 – The profound impact training can have on the overall quality of life ——–
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 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
Dr Matthew Walker is a professor of neuroscience and psychology at the University of California, Berkeley. He is a public intellectual focused on the subject of sleep. As an academic, Walker has focused on the impact of sleep on human health. This audio interview is about 2 hrs. long and is mainly about sleep and ends with a discussion on dreams (at about the 1:50 mark). Learn more: https://www.sleepdiplomat.com
Fundamental Steps To Better Sleep:
- regularity – go to bed at the same time and wake up at the same time
- darkness – in the last hour before bed dim down the lights around the house (no smartphones, screens, etc.)
- temperature – 65-68°F 4. walk it out – don’t lie in bed too long if you can’t sleep
- limit your caffeine (stimulant)
- limit your alcohol (sedative)
Tai Chi – Step by Step
Master Song, (English Name: Zak) an authentic and professional Kung-Fu/Wushu Master, a genuine elite trainer & coach from Shaolin, China. He has been training, performing and teaching Kung-Fu/Wushu for 25 years and specialises in Traditional Shaolin Kung-Fu, Contemporary Wushu, Sanda (Kick Boxing), Qigong & Tai Chi.
Building Core Strength
28 Days of Core: build stronger abs in 5 minutes a day The best ab workouts can come in many different core training styles. You could try HIIT, strength training or Pilates style core strengthening exercises, or this yoga-inspired quick core workout from Centr yoga expert Tahl Rinsky. In a 6-minute flow, Tahl will engage your entire posterior chain and test your core stability. She’s joined by strength training expert Ingrid Clay to prove that these intense deep core exercises will be a challenge for everybody.
Smartphones and Health: How Your Cell Phone Affects You
In the not-so-distant past, cell phones were a new and exciting technology. Now it seems you can’t go anywhere without seeing a smartphone in nearly every hand. This isn’t necessarily a bad thing—they are awfully practical. If you’re trying to call a friend, find the nearest coffee shop, or simply keep up with the news, your cell phone can help you do just that. And you can do it from just about anywhere.
If smartphones are an inextricable part of day-to-day life—which they seem to be—it’s worth looking into the ties between them and your health. So, whether you’re an occasional user or stay tied to your phone, read on for a breakdown of how your cell phone affects you.
Smartphones and Physical Health: The Effects of Cell Phones on Your Body
When it comes to cell phones and health, many people immediately jump to the radio frequency energy these devices emit. While it is technically true that cell phones expose users to a type of radiation, it’s important to note it’s a low level of non-ionizing radiation—a type that has not been linked to any health problems.
With the insidious threat of radiation out of the way, let’s look at the ways your smartphone actually can impact your physical well-being:
- Disrupted sleep: One of the most reported effects of smartphone use is disrupted sleep patterns. This is especially true when you are on your phone in bed before falling asleep. Excessive exposure to screens throughout the day can also lead to difficulty falling asleep and insomnia. To avoid screen-related sleeping woes, some experts recommend cutting out your cell phone, laptop, and TV usage 30 minutes before bed.
- Increased eye fatigue and headaches: It’s probably not too surprising that staring at a screen isn’t great for your eyes. This is partially due to the blue light your smartphone screen emits, as well as how close many people view their phones. Eye fatigue can present several symptoms ranging from double vision and difficulty focusing to headaches and dry eyes.
- Neck, back, and shoulder pain: In a 2022 study, researchers observed higher reported neck, back, and shoulder pain in college undergraduates and graduate students who used their smartphones excessively (more than five hours a day per this study). These physical symptoms are likely the result of posture and head positioning during cell phone use.
- Hand and wrist pain: The musculoskeletal effects your smartphone can have on your body aren’t limited to the head and neck. You do, after all, hold your phone in your hand. Excessive cell phone use—especially texting or typing—can lead to trigger thumb (tissue thickening in your thumb), thumb arthritis, wrist pain, and more. If you feel your thumbs or wrists getting achy and sore, it might be time to take a break from the phone for a bit.
In many studies conducted, researchers found it difficult to tie cell phone usage to weight and physical activity. Many theorized that higher levels of smartphone use would directly correlate to weight gain and obesity, as it seems plausible that time spent on a phone might replace time spent exercising.
However, many individuals use their smartphones to track workouts, map runs, and perform other fitness-related activities. In these cases, researchers found smartphone usage was promoting physical activity, not replacing it. So, the way you use your phone could make a difference in how it impacts your health.
Smartphones and the Brain: Cognition, Mental Health, and Your Cell Phone
If you’ve ever felt like your cell phone is wrecking your attention span, you’re not alone. Various levels of smartphone addiction are so common that products have been created to help monitor and restrict phone usage, be it through an app or a physical lockbox.
Such solutions may seem extreme, but product developers aren’t acting on anecdotal evidence alone. Scientific studies have identified the very real effects smartphones can have on the brain. Some of these include:
- Decreased attention span: If you regularly use a smartphone, there’s a good chance you’ve noticed your attention span has been impacted. Cell phones can affect your ability to focus in a variety of ways. As scientists study attention and focus, they often measure their subjects’ ability to achieve “flow”—a state of mind achieved when you are completely focused on and absorbed in a task. One 2015 study found that participants who displayed some level of phone addiction were less likely to achieve “flow” performance.
- Increased risk for anxiety and depression: Several studies have linked excessive smartphone use and cell phone addiction to anxiety and depression. While the exact causes for this are not clear, one theory suggests smartphone use can increase an individual’s sense of isolation and loneliness. Another theory correlates the amount of time people, especially young adults, use their smartphones for social media. Other studies, however, show evidence that some smartphone usage can decrease your sense of loneliness and boost your mood. It all depends on how and why you interact on your phone.
- Decreased ability to connect with others: Some researchers break cell phone distractions into two categories: endogenous and exogenous. Endogenous distractions come from your own mind, not the phone itself. Exogenous distractions refer to vibrations, rings, and other phone notifications. During a conversation, exogenous factors can obviously be a distraction—it’s hard to focus on what someone is saying when your phone is vibrating nonstop in your pocket. As it turns out, endogenous factors can be just as distracting. One study showed when a cell phone is visible on the table the owner must fight the impulse to check it. And this urge can be incredibly distracting. In other words, if you can see your phone, your own thoughts can draw your attention away from engaging face-to-face.
Kids and Their Phones: Smartphones and Health in Childhood and Adolescence
In schools, the mental and cognitive effects of smartphones on children and teens have become a major talking point—especially after the COVID-19 pandemic forced many school districts to virtual instruction.
And for good reason. Many of the symptoms of excessive smartphone use listed above are more pronounced in children and teens. It’s also important to remember that these are habit-forming years. The relationship you develop to technology in your teens is likely going to shape your adult years. For this reason, it is crucial to monitor how much time children and teens are spending on their phones to help them develop healthy lifelong habits.
It’s Not All Bad: Using Your Smartphone to Promote Healthy Living
Sure, smartphones can affect your health in a variety of negative ways, but that doesn’t mean a phone in hand is inherently bad. In fact, many people use their smartphone to promote healthy lifestyles.
Technology has revolutionized the ways you can approach fitness, health, and wellness. So rather than ditching the smartphone completely, think about how it can be a tool for your health. Look for new apps to track your workouts, set health goals, practice daily mindfulness, or even build better connections with your loved ones. The possibilities are limitless—you’ve just got to explore what’s out there!
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