TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
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Post by TexasRanger on Nov 23, 2023 3:21:47 GMT
Have read his book Outlive once, went back and revisited what was apparently the most important section: the information on VO2 Max. Attia VO2 MaxSince digging into Attia's YT interviews, his podcasts, etc., revised/revamped my training focus. As one of the researchers Attia spoke with noted, VO2 max is more than aerobic training to optimize how your body uses oxygen. A lean athlete is going have a better VO2 max, a cleaner diet (eg more plant centric, less protein) will result in a better VO2 max (less fat or processed food = less "sludge" in the blood), etc. The result? My "strength" training has been revamped significantly -- lighter weights, more superslow and isometrics and a very bastardized horror I call "stretching". A long way to go on this, but who cares. If Sting can look as great as he does at 72 with yoga, swimming and a vegetarian (not vegan?) diet, I can suffer through some stretching. Before wrapping this tome up, combining the morning run with a fast per Dr. Mark Mattson, PhD -- godfather of fasting, Ori Hofmekler's 'hero' -- optimizes your brain. (Ref Mattson's book.) In fact, Mattson showed 20 years ago the benefits of fasting and aerobics (running, etc.) on improvement of brain plasticity, etc., and overall health. For those who have a physical job, are in the military and have PT, etc., probably not applicable (apologies!). But, VO2 max and how it can provide an insight into your health may be of interest. And 72 year old Sting...photo October 2023:
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,300
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Post by MBS on Nov 23, 2023 22:51:57 GMT
I just ordered his book, but haven’t read it yet. However I’ve watched countless YouTube videos he’s in, with Huberman et all, and have a good idea of his approach. There may not be much new for me in his book.
My take on him is similar to yours. VO2 max is the most important thing for longevity, and he also cites the importance of grip strength, as well as being overall strong, to build up a reserve, so that when we enter our “ marginal decade” we will have a base of strength that can carry us forward and not be frail, as many seniors tend to be. He says exercise is 5x more important for health span and longevity than any of these hyped “miracle”molecules like NMN an resveratrol. I agree with that.
What are your thoughts on his protein recommendations? He seems to advocate for a lot more than Longo, and others.
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Post by thag on Nov 23, 2023 23:59:00 GMT
He is also an advocate of rucking as we discussed two months ago.
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Post by gruntbrain on Nov 24, 2023 2:47:38 GMT
I consider Attia's recommendation on protein is on the high side : one gram for each pound of body weight . He consumes roughly 40 grams in a meal 4 times a day. He favors animal sourced protein while getting at least 50 grams of fiber a day; hence he consumes veggies, nuts, and a small of fruit
Based on his exercise recommendations I've greatly increased my Zone 2 exercise( low intensity lengthy cardio) .
I hope others here read OUTLIVE or at least watch him on YouTube and thereby expand this thread.
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,300
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Post by MBS on Nov 24, 2023 4:55:09 GMT
I consider Attia's recommendation on protein is on the side : one gram His for each pound of body weight . He cosumes roughly 40 grams in a meal 4 times a day. He favors animal sourced protein while getting at least 50 grams of fiber a day; hence he consumes veggies, nuts, and a small of fruit Based on his exercise recommendations I've greatly increased my Zone 2 exercise( low intensity lengthy cardio) . I hope others here read OUTLIVE or at least watch him on YouTube and thereby expand this thread. I’ve been doing zone 2 for 45-60 minutes 4 x per week, and I’ve noticed the difference in my wellbeing.
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Post by gruntbrain on Nov 24, 2023 15:51:02 GMT
Attia has mentioned he'd like to do 10 hours of Zone 2 training a week but given his medical practice and family obligations he "only" does 3 hours .
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Post by DWH on Nov 24, 2023 18:13:21 GMT
I bought Attia’s book about a month ago, been busy with family stuff, so this week I’m going to carve out some time to read his book. Sinc I have arthritis in both my knees, I can’t do any running, so I brisk walking 4 -5 times a week for cardio, would doing the Concept 2 rowing machine be a good exercise to do for increasing VO2 max?
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,300
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Post by MBS on Nov 24, 2023 23:43:47 GMT
I bought Attia’s book about a month ago, been busy with family stuff, so this week I’m going to carve out some time to read his book. Sinc I have arthritis in both my knees, I can’t do any running, so I brisk walking 4 -5 times a week for cardio, would doing the Concept 2 rowing machine be a good exercise to do for increasing VO2 max? I don’t see why it wouldn’t work for zone 2 training, as long as you can keep your heart rate in the appropriate zone. The formula to determine that is 220 minus your age x 80%. Im currently doing my zone 2 on an elevated treadmill, with a 27.5 weighted vest, at app 2 mph, shooting for a minimum of 45 minutes, but generally in the 60-75 minutes zone. Steady state is boring. I watch a variety of YouTube videos while I’m doing it, but the benefits of this training are worth it.
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Post by gruntbrain on Nov 25, 2023 3:08:47 GMT
A rowing machine allows one to exercise in Zone 2 (moderate , lengthy cardio) and Zone 5 ( intense bursts , Tabatas, HIIT) . Both protocols can increase VO2 MAX . But of course I could be wrong since I have no clue about my VO2 MAX number.
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,300
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Post by MBS on Nov 25, 2023 5:09:42 GMT
A rowing machine allows one to exercise in Zone 2 (moderate , lengthy cardio) and Zone 5 ( intense bursts , Tabatas, HIIT) . Both protocols can increase VO2 MAX . But of course I could be wrong since I have no clue about my VO2 MAX number. Grunt is 100% spot on. The rowing machine may be the best trainer for both zone 2 and zone 5.
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Post by gruntbrain on Nov 25, 2023 12:24:17 GMT
A suspension device can also be configured to provide for both Zone 2 and Zone 5 training . With all 4 limbs working against the device in a variety of ways you can achieve excellent cardio benefits .
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Post by hhenthusiast on Nov 25, 2023 22:49:40 GMT
I think Panearobic Longstrength popularized by Dr. Len Schwartz lends itself quite nicely to both Zone 2 and Zone 5 training...even using a Total Gym properly (that is using/performing 4 limb exercise) can increase VO2 max as well as the "hybrid muscle" Len eluded too. (packed with increased Mitochondria, as other studies show are beneficial for improving longevity of muscle as we age. Below is a article from Marty Gallagher, with a picture of Len at 82 with some pretty good muscle! I suspect from the Zone 2 exercise and the occasional Zone 5. HITT type exercise Len performed. (Or as Grunt pointed our using Suspension Strap 4 limb Exercise! www.ironcompany.com/blog/forged-passion-dr-len-schwartz
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Post by gruntbrain on Nov 26, 2023 0:57:20 GMT
They would've been a Dream Team : Dr Len and Dr Peter
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Post by DWH on Nov 27, 2023 3:54:18 GMT
Thanks MBS and Gruntbrain for the suggestions, I also have a 50 lb weight vest , which as crazy as it sounds, whenever I do walk with it, I just do 20 lbs right now, it doesn’t bother my knees at all, I’m going to h hit the rowing machine this week and see how it goes, MBS are you still doing your trap bar deadlifts, and pull ups and dips? I have access to a trap bar at the gym that I go do right now and I have started doing some trap Bar deadlifts and I like the feel of them. Thank you both again fir the suggestion.
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,300
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Post by MBS on Nov 27, 2023 4:40:06 GMT
, MBS are you still doing your trap bar deadlifts, and pull ups and dips? These days I’m doing more KB one armed suitcase carries and swings. Some pull-ups and dips. Haven’t done any trap bar deadlifts for a few months, but I’m sure I’ll do them again at some point. I really enjoy the swings, and I hope I can hold on to some type 2 muscle fibers by doing them.
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