Latest news with #Attia
New York Post
02-06-2025
- Health
- New York Post
Longevity expert reveals how to ‘train' for old age with a ‘centenarian decathlon'
Forget gold medals — this decathlon is all about your golden years. Speaking at the recent New York Times Well Festival, longevity expert and Stanford alum Dr. Peter Attia made the case for an innovative approach to preparing for old age. Rather than focusing solely on lifespan — the number of years you are alive — Attia's framework centers on healthspan — the period of life spent in good health. 4 Longevity expert Peter Attia speaking at The New York Times Well Festival. Getty Images for The New York Times He believes everyone has a 'marginal decade,' meaning the last 10 years of your life. 'You don't really know the day you enter that marginal decade, but most people know it when they're really into it,' he said. 'The way to increase the probability of enjoying that decade as much as possible is to be very deliberate about how you would prepare for it.' As such, he advises 'training' for old age in the same way that an athlete trains for a sport, with the knowledge that a soccer player and baseball player have very different workout regimens. He calls this approach a 'centenarian decathlon' — joking that it is 'neither a decathlon nor something exclusively for centenarians.' 4 Irina Zaretti celebrated her 100th birthday in 2020. Dennis A. Clark What it does entail is making a list of 10 physical activities that you most want to be able to do — enjoyably — during your marginal decade and begin training for them now. For example, if you want to be able to play on the floor with your grandchildren — which he noted 'sounds really easy,' but 'it's actually really hard to sit on the floor when you get into your 80s' — you should practice getting off the floor using only one arm for support. You should also deadlift 30 pounds so you can pick up a child, especially since muscle strength tends to decline as we age. If you want to be able to take your dog for a nice, long walk — aim to hit 10,000 steps a day now. 4 If you want to be able to play on the floor with your grandchildren, you should practice getting off the floor using only one arm for support. Halfpoint – If you'd like to still be able to travel internationally, try lifting a 20-pound suitcase and climbing 30 stairs without taking a breather. Big on cooking or swimming? Carry two heavy bags of groceries up several flights of stairs and practice getting out of a pool without a ladder. Everyone's list is bound to be different — the key is to focus on what you value most and train accordingly. 4 Bill (William) Casey (right hand side) and his twin brother Jack on their 100th birthday. McCarthy Stone / SWNS For his part, Attia revealed that some of the items on his personal list include: driving a race car, shooting a bow and arrow, playing with children, standing up on his own, and being able to walk with ease — including on uneven surfaces. He highlighted that some of these items are easy to take for granted now — but, without training, there may come a time when they become incredibly difficult, if not outrightly impossible. And if you think dancing and sex don't count — you would be wrong. 'To be able to dance is actually a very complicated physical and cognitive task as you age,' Attia said. While everyone's training will differ depending on their personal goals, he believes that — for most people — it will include a mix of aerobics, strength training, balancing exercises and cardio. Outside of fitness, some of the other areas he recommends focusing on include maintaining a healthy diet, getting enough sleep, using prescription drugs and supplements as needed and taking good care of your emotional health.
New York Times
09-04-2025
- Health
- New York Times
The More Protein, the Better?
We're in a protein craze, and it's hard to ignore. Walk into any grocery store and you'll find rows of protein-fortified energy bars, breakfast cereals, baked goods, snacks, even sports drinks. And on social media, influencers — many with medical or scientific degrees in their bios — claim that most people are woefully deficient. 'Ladies, you're NOT eating enough protein,' Dr. Elie Jarrouge, a doctor in Houston wrote to his nearly 80,000 followers on Instagram in February. Dr. Gabrielle Lyon, another Houston-based physician, said in a recent video on TikTok that the federal recommendations for protein are 'totally wrong.' One of the most well-known protein proponents is Dr. Peter Attia, a physician, podcaster and author who advises and invests in various protein-related food companies. In his best-selling book, 'Outlive,' he says that the federal recommendations for protein are 'a joke,' suggesting that most healthy and active people should consume nearly three times as much. In a 2024 survey of 3,000 U.S. adults, 71 percent said they were trying to consume more protein — up from 59 percent in 2022. So, are the federal recommendations wrong? Would most of us benefit from eating more protein? Or is the obsession just another passing health fad? The New York Times reviewed dozens of studies and interviewed 12 nutrition scientists, many of whom have been studying protein for decades. All of them agreed that we need more research on the topic, but the science we do have clarifies some of the confusion. Here is a fact-check of six big protein claims we've seen. The claim: The federal recommendation is wrong. Nutrition experts in the United States recommend that most healthy adults eat at least 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) every day. For a 150-pound adult, this translates to 54 grams per day — or the amount in an 8.5-ounce chicken breast. Some studies, which Dr. Attia and Dr. Lyon have cited, suggest this amount should be higher — by about 25 to 50 percent, or 1 to 1.2 grams per kilogram of body weight. But scientists don't agree that those studies are better than the ones used to make the federal recommendation. The best (if limited) evidence we have suggests that the current level is adequate for most people's basic needs, said Wayne W. Campbell, a professor of nutrition science at Purdue University. The federal recommendation was intended to prevent protein deficiency and to maintain lean tissues, like muscle, in most people, Dr. Campbell added. That level is not necessarily optimal for everyone. Many people — including those who are strength training or losing weight — may benefit from consuming more, he said. (Dr. Campbell, like many of the experts we spoke with, has received research funding from food industry groups. This is common among protein scientists because there is little federal funding for these types of studies.) Dr. Attia declined multiple requests for comment. In an interview, Dr. Lyon criticized the recommendation, in part because she said it was based only on data from 25-year-old men. That's not true; it was based on data from men and women ages 18 to 99. The claim: Most Americans aren't getting enough protein. According to the latest data, the average man in the United States is overshooting the federal protein recommendation by more than 55 percent and the average woman by more than 35 percent. If most people weren't consuming enough protein, there would be widespread signs of malnutrition, and there are not, said Nancy Rodriguez, a professor emerita of nutritional sciences at the University of Connecticut. People who follow a balanced diet, like one recommended by the Dietary Guidelines for Americans, are probably 'getting plenty of protein,' Dr. Campbell added — even vegetarians. That said, not everyone follows a balanced diet, and some people get less than what is recommended, which could put them at risk for deficiency. Teen girls, women and older adults, for instance, are particularly at risk of falling short of the federal recommendation. Teen girls and women are more likely to restrict their eating, Dr. Rodriguez said, and women tend to consume less meat than men. Older adults also usually eat less overall and may struggle to afford, cook or chew protein-rich foods, she added. Protein deficiency isn't a widespread problem, experts said. But people in these groups may need to be more attuned to how much they're getting. The claim: You need more protein to build muscle. Stacy Sims, an exercise physiologist and nutrition scientist who offers advice to active women online, recommends consuming up to triple the federal recommendation. Dr. Attia, Dr. Lyon and other protein proponents suggest similar targets, along with exercise. If you're strength training, experts said that you'll probably want to consume more protein than the federal recommendation. But tripling it 'is far more than most people require,' said Luc van Loon, a professor of physiology of exercise and nutrition at Maastricht University in the Netherlands. In one well-designed trial of 50 middle-aged participants who followed a rigorous strength training program for 10 weeks, half consumed about 1.5 times the federal recommendation and the other half consumed about twice as much. After the training period, both groups were stronger and had gained lean mass, with no difference in results between them. For most people who want to build muscle, consuming around 1.5 to two times the federal recommendation is plenty, said David Church, an assistant professor of geriatrics at the University of Arkansas for Medical Sciences. Beyond that amount, he added, the effects of protein on muscle gain 'kind of plateaus.' Some small studies, Dr. Church said, do suggest that certain athletes — like those doing rigorous strength and endurance training, or those recovering from injuries or restricting their calories — may benefit from consuming up to three times the federal recommendation. But more research is needed, and these scenarios don't apply to most people, he added. In an email, Dr. Sims emphasized that her recommendations were mainly for serious female athletes who are typically training for a specific sport or competition. The claim: Older adults need more protein. There is some evidence that consuming more protein as you get older can reduce the risk of age-related muscle loss, but these findings have been mixed. In a three-year study of nearly 25,000 women ages 65 to 79, for example, those who consumed about 50 percent more protein than the federal recommendation were less frail than those who consumed less. But other studies in older adults, including randomized controlled trials, have not consistently shown a benefit to consuming more protein. In a trial published in 2018, researchers provided 92 older men with diets that either matched the federal recommendation or contained 63 percent more protein. After six months, the researchers found no differences in lean mass, muscle strength, walking speed, fatigue or well-being between groups. Despite the mixed evidence, nutrition experts in Europe encourage all people over 65 to consume at least 25 percent more protein than the U.S. guidelines recommend. And, they add, older people may benefit from eating even more if they are healing from injury or recovering from surgery or hospitalization — a recommendation Dr. van Loon agreed with. The claim: High protein diets can help with weight loss. Many posts on social media — many of them geared toward women — promote high protein diets for weight loss. Some short-term trials in women and men have shown that eating 1.5 to two times the federal recommendation helped people lose more weight than lower protein diets did. Research also suggests that protein can reduce hunger hormone levels and be more satiating than carbohydrates or fats. But longer-term studies haven't always found that people lose more weight on high-protein diets compared with other weight loss diets, said Bettina Mittendorfer, a professor of nutrition and exercise physiology at the University of Missouri School of Medicine. Still, research suggests that if you're actively trying to lose weight, increasing your protein may help you lose more fat mass and retain more lean mass, which includes muscle. In a review published in 2024, scientists concluded that consuming at least 25 percent more protein than the recommended amount may help preserve muscle during weight loss. For people consuming fewer calories, whether because they are dieting or taking a medication like Wegovy or Ozempic, it's important to get adequate protein, Dr. van Loon said. Strength training at least twice a week is also key to preserving muscle during weight loss, he added. The claim: The more protein the better. If you spend time online, you may see posts urging you to eat significantly more protein and that there's no harm in doing so. But focusing too much on protein can come with some downsides, experts said. It might, for example, leave less room for other healthy foods, like fruits, vegetables and whole grains — which most of us need more of, Dr. Church said. It could also prompt you to eat more animal products, which are linked to higher risks of cardiovascular disease and earlier death, said Dr. Frank B. Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health. Or, you might rely on processed sources of protein, like powders or bars, instead of whole food sources of protein like beans, tofu, nuts, whole grains, fish or chicken, which are more healthful options, he said. Too much protein may also strain the kidneys in those with chronic kidney disease, Dr. Campbell said. More than one in seven adults in the United States are estimated to have chronic kidney disease, and up to nine out of 10 don't know that they have it. 'That gives me pause about the more-is-better approach,' Dr. Campbell said. Dr. Mittendorfer sees echoes of past nutrition trends in today's protein craze. 'There are these waves in public opinion,' she said. Fats and carbohydrates were once villainized, yet scientists found that the nutrients themselves weren't bad; the issue was more about overeating certain foods they were in. As with any nutrient, she added, you shouldn't have too much or too little. There's a 'Goldilocks zone' that meets your body's needs without causing problems, she said. The same is true for protein.
Saba Yemen
27-03-2025
- Politics
- Saba Yemen
Hamdan district rally celebrates steadfastness, calls for al-Quds liberation
Sana'a - Saba: A speech event held in Hamdan district of Sana'a province marked National Steadfastness Day and International al-Quds Day, emphasizing resilience and calls for the liberation of al-Quds. Organized by the local council and the General Mobilization Division, the event highlighted ten years of Yemeni perseverance in the face of aggression. District Director Fahd Attia described National Steadfastness Day as a crucial mobilization effort, aimed at bolstering resolve against "aggression" and maintaining support for front-line forces. He credited the "steadfastness and sacrifices" of the Yemeni people for transforming Yemen into a significant regional power. Attia also urged attendees to utilize the remaining days of Ramadan for increased worship and to embrace the "spirit of jihad" to liberate al-Quds from "Zionist defilement." Cultural activist Hamdan Askar, speaking at the event, lauded the Yemeni people's decade-long resistance and their military achievements. Askar called for continued preparedness against any potential escalation of "US-Zionist aggression," emphasizing the "pride, dignity, and independence" achieved by Yemen, and the perceived "defeat and shame" inflicted on the opposing aggression coalition. Whatsapp Telegram Email Print
Forbes
24-03-2025
- Health
- Forbes
Peter Attia's Centenarian Decathlon: A Plan For Living Better, Longer
Peter Attia has developed the "centenarian decathlon" — which involves creating a training program ... More for specific activities an individual wants to be able to do when they turn 100. Longevity is measured in years lived. But what truly matters is healthspan—how long we maintain strength, mobility, and independence. That's the foundation of physician, author and popular podcaster Dr. Peter Attia's Centenarian Decathlon, a deliberate approach to fitness that trains for the future, ensuring we not only live longer but better. A centenarian is 100 years old or more. A decathlon is a track and field event consisting of ten separate events. The Centenarian Decathlon is a structured plan to train for the ten key actions or activities a person wants to be able to do at that age. Rather than simply hoping to stay active, the Centenarian Decathlon asks: What do you want to be able to do when you're 100? Whether it's lifting a suitcase into an overhead bin or hiking a steep trail, the idea is to train today for abilities you'll need decades from now. Attia, a longevity expert, explores this concept in his bestseller Outlive and on his podcast. Drawing from scientific research and personal experience, Attia outlines four pillars of longevity-focused exercise: aerobic efficiency (Zone 2 training), peak aerobic output (VO2 max), strength, and stability. Training deliberately within these categories may just redefine aging. For most, aging is synonymous with decline—loss of mobility, frailty, and withdrawal from daily activities. The final decade of life, which Attia calls the marginal decade, is often marked by severe physical deterioration. But this decline isn't just due to genetics, it's the result of decades of poor preparation for old age. Exercise is often seen as a short-term pursuit—for weight loss, athletic performance, or general fitness. Attia's approach suggests training for longevity requires a different mindset: reverse-engineering what you want to be able to do in your 80s and 90s and systematically building those abilities today. The Centenarian Decathlon is a tactical approach to aging that involves a personalized set of physical tasks typically falling into two categories: For every patient, the ten activities may be different. In Outlive, Attia describes meeting with patients to determine their personal list and developing a strategic, long-term training plan focused on four domains: Zone 2 training is low-intensity endurance exercise, such as brisk walking, cycling, or swimming at a pace where you can still hold a conversation but feel slightly challenged. This type of training improves mitochondrial function and metabolic efficiency, which are critical for long-term health. It can also help with sleep which is critical to brain health. Centenarian Decathlon Goal: Maintain the ability to walk three miles comfortably and sustain low-intensity movement for extended periods without exhaustion. VO2 max, a measure of maximal oxygen consumption, is one of the strongest predictors of longevity. Training VO2 max requires high-intensity interval training (HIIT), pushing the cardiovascular system to its limits. Your VO2 max is measured in several ways: Importantly, according to the American College of Sports Medicine, older individuals (men ≥45, women ≥55) and those at higher risk should be cleared by a doctor before engaging in vigorous activity like HIIT. Centenarian Decathlon Goal: Maintain a VO2 max above 30 mL/kg/min in later life, allowing for activities like hiking uphill, jogging, or carrying groceries without fatigue. Strength is also one of the most predictive markers of longevity. As people age, they naturally lose muscle. This contributes to frailty, falls, and loss of independence. This decline accelerates in the 50s, 60s, and beyond, making resistance training one of the most effective interventions to preserve function and mobility. Attia recommends compound movements like squats, deadlifts, and lunges to build full-body strength and improve balance. In addition, explosive exercises like sprinting and skipping help retain fast-twitch muscle fibers, crucial for power and reaction time. Centenarian Decathlon Goal: Maintain the ability to lift and carry a 30-pound suitcase or to be able to get up off the ground without assistance. Falls are one of the leading causes of disability in older adults, often resulting in fractures, hospitalizations, and loss of independence. To mitigate this risk, balance and stability training should be a core component of any longevity-focused fitness routine. Exercises like single-leg stands, walking backward, and functional core movements improve coordination, balance, and postural control. Additionally, mobility work (e.g. the 'world's greatest stretch" and dynamic movement drills (e.g. leg swings), keeps joints supple and prevents stiffness. Centenarian Decathlon Goal: Balance on one leg for at least 30 seconds or move freely without stiffness. A common question: How much exercise is really needed? Attia recommends a minimum recommended weekly exercise regimen for longevity: For those short on time, something is always better than nothing. Even just three hours per week can significantly reduce the risk of chronic disease and the mobility decline that occurs with old age. Additionally, exercising more than this minimum can achieve better results, up to a point. What makes the Centenarian Decathlon different from a traditional approach to fitness is its long-term perspective. Instead of training for aesthetics or short-term performance, people can think of every workout as an investment in their future. Ultimately, the Centenarian Decathlon isn't just a fitness program—it's a blueprint for aging with strength, independence, and vitality.
