<p><span style="color: #201f1e;">In this "Ask Me Anything" (AMA) episode, Peter and Bob discuss the longevity benefits from greater cardiorespiratory fitness (CRF) and greater muscle mass and strength. Conversely, they dive deep into the literature showing a rapid increase in morbidity and mortality risk as fitness levels decline with age. They also try to tease out the relative contributions of CRF, muscle mass, and strength. Additionally, they discuss the impact of fasting on muscle mass, the potential tradeoffs to consider, and finish by discussing why it's critical to maximize your fitness level.</span><span style="color: #333333;"><br /> <br /></span><span style="color: #201f1e;">If you're not a subscriber and listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your <a href="https://peterattiamd.com/members/private-podcast-feed/">private RSS feed</a> or on our website at the <a href="https://peterattiamd.com/ama27/">AMA #27 show notes page</a>. If you are not a subscriber, you can learn more about the subscriber benefits <a href="https://peterattiamd.com/subscribe/">here</a>.</span><span style="color: #333333;"><br /> <br /></span><span style="color: #201f1e;">We discuss:</span><span style="color: #333333;"><br /></span></p> <ul> <li><span style="color: #201f1e;">VO2 max and its association with cardiorespiratory fitness [2:45];</span><span style="color: #333333;"><br /></span></li> <li><span style="color: #201f1e;">Changing mortality risk based on VO2 max and cardiorespiratory fitness [7:45];</span><span style="color: #333333;"><br /></span></li> <li><span style="color: #201f1e;">The profound impact of improving cardiorespiratory fitness [15:15];</span><span style="color: #333333;"><br /></span></li> <li><span style="color: #201f1e;">Muscle mass, function, and loss with aging: how it's defined, measured, and the cutoff points for sarcopenia [25:00];</span><span style="color: #333333;"><br /></span></li> <li><span style="color: #201f1e;">Increasing mortality risk associated with declining muscle mass and strength [40:00];</span><span style="color: #333333;"><br /></span></li> <li><span style="color: #201f1e;">Muscle size vs. strength—which has the bigger impact on mortality risk? [58:00];</span><span style="color: #333333;"><br /></span></li> <li><span style="color: #201f1e;">Evaluating the cumulative impact of cardiorespiratory fitness and muscular strength on mortality risk when put together [1:03:30];</span><span style="color: #333333;"><br /></span></li> <li><span style="color: #201f1e;">Investigating the rising incidence in deaths from falls, and what role Alzheimer's disease might play [1:09:00];</span><span style="color: #333333;"><br /></span></li> <li><span style="color: #201f1e;">The impact of fasting on muscle mass and the potential tradeoffs to consider [1:14:30];</span><span style="color: #333333;"><br /></span></li> <li><span style="color: #201f1e;">The critical importance of working to maintain muscle mass and strength as we age [1:20:30]; and</span><span style="color: #333333;"><br /></span></li> <li><span style="color: #201f1e;">More.</span></li> </ul> <p>Learn more: https://peterattiamd.com/</p> <p>Show notes page for this episode: <a href="https://peterattiamd.com/ama27/">https://peterattiamd.com/ama27/</a> </p> <p>Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/</p> <p>Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/</p> <p>Connect with Peter on Facebook | Twitter | Instagram.</p> <p> </p>
Actionable Insights
1. Optimize Fitness for Longevity
Prioritize improving cardiorespiratory fitness, muscle mass, and muscle strength, as these factors are strongly associated with reduced mortality and increased longevity.
2. Measure VO2 Max Annually
Undergo a VO2 max test to objectively measure your maximum oxygen utilization and benchmark your cardiorespiratory fitness for long-term health goals.
3. Elevate Low Fitness
Aim to improve your cardiorespiratory fitness from the lowest quartile to at least the ‘below average’ category, as this can result in a 50% reduction in mortality over a decade, especially if starting in your fifties.
4. Achieve Above-Average Fitness
Strive to achieve at least ‘above average’ cardiorespiratory fitness (50th to 75th percentile) from a low baseline, as this can lead to a 60-70% reduction in mortality.
5. Understand Elite Fitness Impact
Recognize that achieving elite cardiorespiratory fitness can lead to a five-fold reduction in mortality over a decade compared to having low fitness, highlighting its profound impact on longevity.
6. Watch Podcast Video
For a better understanding of the data presented in this episode, especially the figures, watch the full video version available on the show notes page if you are a subscriber.
7. Join Membership for Content
Become a member at peteratiamd.com/subscribe to gain access to complete AMA episodes, detailed show notes, a private podcast feed, ‘The Qualies’ short podcasts, and exclusive discount codes.
8. Download Member Feed
Existing members should download the member-only podcast feed from peteratiamd.com/members to access full AMA episodes and avoid hearing promotional content.
9. Engage with Podcast
Follow Peter Attia on social media (Twitter, Instagram, Facebook: @peteratiamd) and leave a review on your podcast player to support the show.