Topics
00:00:00 - Rate of decline is up to us
00:00:12 - Young people testing results
00:00:25 - Dr. Atia's credentials
00:00:36 - Epiphany at a friend's funeral
00:00:51 - Health for longevity
00:01:00 - V2 max and mortality
00:01:22 - Training for the marginal decade
00:01:33 - Subscribe to the show
00:02:03 - Current work and focus
00:03:11 - Marginal decade and training
00:03:43 - Centurian Decathlon
00:05:05 - Training for specific decade
00:06:01 - Decathlete as model
00:06:28 - Centurian Decathlon explained
00:06:48 - Physical activities in last decade
00:07:00 - Bali stairs realization
00:07:22 - Eccentric vs. concentric strength
00:08:01 - Strength in white water rafting
00:08:24 - Playing with nieces
00:08:58 - Protecting family
00:09:22 - Movement pattern breakdown
00:10:12 - Aging as inevitable
00:10:48 - Death and decline inevitability
00:11:17 - Exercise and mitochondrial function
00:12:21 - Compounding gains over time
00:12:51 - Muscle mass decline graph
00:13:31 - Young people and decline
00:13:56 - Healthspan as a glider
00:15:01 - Advice to younger self
00:17:05 - Men's emotional health
00:18:00 - Testosterone decline
00:19:23 - Addressing low testosterone
00:20:05 - Body fat and sleep
00:21:10 - Sleep and hormone production
00:22:04 - Testing for low testosterone
00:23:19 - Sleep, diet, and choices
00:24:02 - Insulin resistance and sleep
00:25:26 - Sleep's evolutionary purpose
00:26:46 - Activities in marginal decade
00:28:49 - Important health factors
00:29:47 - Strength training reps
00:31:51 - Training frequency
00:33:17 - Cardio on resistance days
00:33:38 - Warm-up routine
00:35:30 - Injury concerns
00:36:04 - Causes of gym injuries
00:37:36 - Muscle mass and longevity
00:38:14 - Muscle mass and glucose
00:40:36 - Grip strength test
00:42:11 - Frailty, sarcopenia, and falling
00:45:22 - Training for foot explosiveness
00:46:37 - Balance exercises
00:47:38 - Flexibility
00:49:15 - Flexibility and CNS
00:51:54 - Strength training regime
00:53:06 - Rise in endurance events
00:54:03 - V2 max and healthspan
01:00:12 - Jack's V2 max results
01:08:06 - Improving V2 max
01:09:01 - Red light therapy
01:10:05 - Fiverr freelancers
01:11:03 - Jack's test results
01:11:29 - Cardio training frequency
01:12:13 - Running gait analysis
01:13:26 - Bone density results
01:16:47 - Exercises for bone density
01:18:24 - Nutrition and bone density
01:19:44 - Bone density and aging
01:21:29 - Women's health results
01:22:15 - Visceral fat concerns
01:23:46 - Muscle mass and visceral fat
01:25:31 - Weight gain struggles
01:27:15 - Nutrition and muscle mass
01:28:35 - Subcutaneous vs. visceral fat
01:31:05 - Reducing visceral fat
01:32:42 - Alcohol and visceral fat
01:36:08 - Zoe metabolic test
01:37:13 - Electrolyte consumption
01:40:01 - Oversimplification in health
01:43:27 - Context checking information
01:46:17 - What if you weren't afraid
01:47:24 - Conversation cards
01:48:17 - Subscribe to the show