Play the Long Game

In our quest for a longer and healthier life, it's crucial to focus on factors that truly impact our longevity. The path to a longer life is not through magic pills or trendy diets, but rather through a commitment to proven practices. Dr. Peter Attia, a medical doctor, researcher, and founder of Attia Medical, a medical practice that focuses on personalized strategies to optimize health and longevity, discussed the prime movers for longevity and all-cause mortality on the Huberman Lab Clips podcast with neuroscientist, Andrew Huberman. Let's examine the key takeaways from this insightful conversation and learn about Dr. Attia’s strategies to extend our lifespans.

Smoking and Mortality Risk: Dr. Attia highlights that smoking, whether it's nicotine or other substances, significantly increases the risk of all-cause mortality. While the commonly known statistic is a 40% increase in mortality risk for smokers, it's crucial to understand that this refers to an elevated risk at any given moment rather than a specific reduction in lifespan. Quitting smoking remains one of the most impactful decisions one can make for their long-term health.

Muscle Mass and Strength: Low muscle mass isn't just a cosmetic concern, it's associated with a substantial increase in the risk of mortality. Dr. Attia emphasizes that the correlation is not solely about muscle mass but is more tied to strength. Individuals with low strength are at a much higher risk of all-cause mortality. This underscores the significance of engaging in strength training exercises to improve overall strength and muscle function.

Cardiorespiratory Fitness: The level of cardiorespiratory fitness, often measured by VO2 max, is a strong predictor of longevity. Individuals who fall within the top 2.5% of their age group for VO2 max have a drastically reduced risk of all-cause mortality. This connection between fitness and longevity demonstrates the critical importance of engaging in regular aerobic exercises that challenge the heart and lungs.

Attia's Rule - Foundational Health: The concept of Attia's Rule is a call to prioritize foundational health practices before delving into debates about supplements, diets, or other nuances. The rule sets a standard that individuals should meet before discussing these topics. This rule emphasizes that building a solid physical foundation is essential. It encourages us to concentrate on improving strength, cardiorespiratory fitness, and mobility before getting caught up in various dietary strategies or supplement trends.

Evolution of Longevity Metrics: As the field of longevity research advances, the metrics used to assess health and fitness are evolving. Dr. Attia's introduction of the Strength Metrics Assessment (SMA) program highlights the ongoing refinement of these metrics. By incorporating challenging tests that encompass various aspects of physical fitness, these evolving metrics provide a more comprehensive view of an individual's health status and potential for longevity.

The pursuit of a longer and healthier life is grounded in evidence-based practices that address our physical capabilities. Smoking, muscle mass, strength, and cardiorespiratory fitness are all critical factors that influence our risk of all-cause mortality. Before diving into debates about supplements or diets, it's essential to focus on building a solid foundation of fitness and health. By following Attia's Rule and striving for physical excellence, we can increase our odds of living a vibrant, fulfilling, and extended life.

Here’s Mud In Your Eye

The adrenaline was pumping through our bodies as our posse, made up of four childhood friends, perhaps going through a midlife crisis, and the son of one of the friends stood at the starting line of the Tough Mudder event. I looked around, seeing a sea of determined faces, each person with their own reasons for being there. For me, it was about pushing my limits, proving to myself that I was still capable, at 53 years of age, to run with the youngins. The next few hours would be a whirlwind of mud, sweat, pain, and triumph. A journey that would leave an indelible mark on our spirits.

The Tough Mudder event isn't your typical race. It's a unique and exhilarating experience that goes beyond crossing a finish line. Founded in 2010 by Will Dean and Guy Livingstone, Tough Mudder was designed to challenge not only physical fitness but also mental toughness. The event emphasizes teamwork, camaraderie, and the importance of stepping outside your comfort zone.

Participants come from all walks of life, seeking an escape from the ordinary and an opportunity to prove their mettle. The event caters to people of varying fitness levels, from seasoned athletes to first-time racers, and old fogies like my friends and me. It's not about being the fastest; it's about pushing yourself to your limits and helping others do the same.

The standout feature of the Tough Mudder event is its array of creative and demanding obstacles. These obstacles are strategically placed throughout the course to test participants' strength, agility, and mental resilience. Obstacles such as:

King of the Swingers: Participants swing on a rope and attempt to reach a hanging bell before plummeting into a pool of water.

Mud Mile: Mudders climb over a series of muddy trenches and steep mounds. It's a messy challenge that will leave you caked in mud.

Block Ness Monster: Teamwork is crucial in this water obstacle as participants work together to push and pull large rotating barriers through water, creating a rollercoaster-like experience that's both thrilling and challenging.

Funky Monkey: This obstacle tests your upper body strength and grip as you swing from suspended bars over a pit of water.

Arctic Enema: A shocking experience as you plunge into a container of ice-cold water, and I do mean ICE-COLD, submerging and navigating yourself under a barrier to reach the other side.

Electroshock Therapy: A jolt of electricity as you sprint through a field of dangling live wires. It's a true test of mental fortitude and the ability to power through discomfort. Not my favorite.

These are just a few examples of the dozens of obstacles that await participants on the Tough Mudder course. Each obstacle brings its own set of challenges, but they all share a common theme: pushing mudders to confront their fears, support their fellow racers, and prove that they are capable of more than they ever imagined.

Crossing that finish line was a victory like no other. Our mud-soaked clothes and sweat-streaked faces were badges of honor that told a story of resilience, determination, and the unbreakable spirit of a Tough Mudder. But beyond the orange headband, finisher’s shirt, and free beer was a newfound sense of self-belief. We pushed through doubts, faced fears, and emerged stronger on the other side.

What’s next, brothers?

2023 USTA US Open

Get ready for the last Grand Slam of the season as the USTA US Open kicks off on August 28, 2023, at the Billie Jean King National Tennis Center in New York. This year’s competition promises to be filled with electrifying matches as Carlos Alcaraz and Iga Swiatek return to the hardcourt to defend their titles. Also coming back from his absence from 2022’s US Open due to his decision to remain unvaccinated is the 23 majors winner, Novak Djokovic.

The US Open has given us countless memories in tennis history like that in the 1980 final between rivals John McEnroe and Bjorn Borg where Borg emerged victorious in a nail-biting tiebreaker in the fifth set. In 1999, when Serena Williams won her first Grand Slam singles title, defeating Martina Hingis, and announcing her supremacy in women's tennis. And of course, the "Serena Slam" in 2002-2003, where she held all four Grand Slam titles simultaneously, which further solidified her legendary status.

Will we witness history and see a new champion rise to the occasion or will Alcaraz and/or Swiatek retain their titles? Or will we see Djokovic continue his dominance in the majors? Who knows. One thing’s for sure, the excitement is palpable, and the answers lie just around the corner.

Get your snacks ready, clear your schedules, and prepare for two weeks of tennis excellence.

Answer to Last Week’s Trivia

According to the Mayo Clinic and other reputable sources, how many calories are there in a pound of human fat? 3500 Calories

Historical studies indicate that roughly 3,500 calories of energy translated to approximately 1 pound (0.45 kilograms) of body fat. If your calorie intake surpasses the amount of calories you expend, weight gain occurs. Conversely, reducing calorie consumption while increasing physical activity leads to weight loss.

Trivia Time

Hyperhidrosis is the medical term for excessive what?

Stay tuned next week for the answer.