OT Poll: How many SPS'rs work out?

[horshack.sixpack]

Reading a book right now called "Outlive". It is pretty interesting. Exercise is by far the number one thing you can do for the "Four Horsemen":

In Peter Attia’s book Outlive, the "Four Horsemen" refer to the four major chronic diseases that are the leading causes of death and disability in aging populations. These are the conditions Attia believes we must proactively address to extend both lifespan and healthspan:

---

The Four Horsemen of Chronic Disease (According to Outlive)​

1. Cardiovascular Disease (CVD)
   • Includes heart attacks, strokes, and atherosclerosis.
   • Attia emphasizes early detection and aggressive management of lipid markers like ApoB and LDL-C [1].
2. Cancer
   • Particularly those with long latency periods like colon, breast, and prostate cancer.
   • Prevention strategies include lifestyle changes and early screening [1].
3. Neurodegenerative Disease
   • Most notably Alzheimer’s disease, but also includes Parkinson’s and other forms of dementia.
   • Attia notes that patients fear cognitive decline more than any other condition [2].
4. Metabolic Dysfunction
   • Encompasses type 2 diabetes, insulin resistance, fatty liver disease, and obesity.
   • Often underdiagnosed and linked to poor diet and sedentary lifestyle [1].

---

Why These Matter​

Attia argues that these diseases account for the vast majority of deaths in people over 50 who do not smoke. His approach, called Medicine 3.0, focuses on proactive, personalized prevention rather than reactive treatment [2].
Would you like a summary of how Attia recommends preventing each of these? Or maybe a breakdown of his "Centenarian Olympics" concept for aging well?

References
[1] 10 Takeaways from 'Outlive' by Peter Attia for Better Health
[2] Outlive by Peter Attia: A Book Review - Petrie-Flom Center

 

[bomanishus]

Great topic. I clicked on the "Outlive" link and found it interesting.

I'm retired, late sixties, work out at least four days a week. Some cardio, some weights, some Crossfit type of things. Enjoyable.

There was a time from my early 30s to my mid sixties when all I did was run. Ran a lot. A couple of meniscus surgeries later, I decided to quit running. (Could talk a lot about that and how I self-inflicted much of the need for repairs.)

Getting back into strength/resistance training as of late has been an eye opener. I'm weak as a kitten in my chest and thighs/quads. I attribute this to my thinking that I was in good shape cardio-wise, and that would be sufficient.

My message to anybody who might be interested: do at least some weight training as you go. At my age, I'm not able to build mass, but I think I can add strength, so that's the plan. Don't dismiss it for decades like I did.

Other things of note: Sleep - it's been called a superpower; quitting alcohol - so glad we (wife and I) did that about eight years ago. Save TONS of money and calories. There are some fantastic non-alcoholic alternatives. Quitting the cigar obsession. If you've been thinking about it, do it. Can't be good for you.

<end of sermon>

 

[wrapit]

Great topic. I clicked on the "Outlive" link and found it interesting.

I'm retired, late sixties, work out at least four days a week. Some cardio, some weights, some Crossfit type of things. Enjoyable.

There was a time from my early 30s to my mid sixties when all I did was run. Ran a lot. A couple of meniscus surgeries later, I decided to quit running. (Could talk a lot about that and how I self-inflicted much of the need for repairs.)

Getting back into strength/resistance training as of late has been an eye opener. I'm weak as a kitten in my chest and thighs/quads. I attribute this to my thinking that I was in good shape cardio-wise, and that would be sufficient.

My message to anybody who might be interested: do at least some weight training as you go. At my age, I'm not able to build mass, but I think I can add strength, so that's the plan. Don't dismiss it for decades like I did.

Other things of note: Sleep - it's been called a superpower; quitting alcohol - so glad we (wife and I) did that about eight years ago. Save TONS of money and calories. There are some fantastic non-alcoholic alternatives. Quitting the cigar obsession. If you've been thinking about it, do it. Can't be good for you.

<end of sermon>

The thinking is .... cardio to live longer; weights/strength training to increase quality of life during latter years. I subscribe to, after 50, weight training is critical to maintain strength into later years.

 

[Dawg Raid]

I’m all for working out and being healthy but you aren’t going to outlive anything.

 

[horshack.sixpack]

The thinking is .... cardio to live longer; weights/strength training to increase quality of life during latter years. I subscribe to, after 50, weight training is critical to maintain strength into later years.

The data he presents in the book has some crazy correlation between muscle mass and health. His goal is for his patients to basically not have a long period at the end of life during which they slowly decline. He wants them to live fully right up until they don't.

 

[DoggieDaddy13]

Avoiding alcohol is depressing but necessary.

Also, if you can cut out the refined sugars, JUST DO IT. I'm convinced that's the primary culprit in the 4 Chronics, particularly 2 and 3.

And I type this after just having eaten three chocolate chip cookies with a big glass of whole milk.

 

[campshelbydog1116]

I run 2-3 miles per day, 7 days a week. I work out with weights for about 45 minutes per day, 6 days per week. I drink beer most Friday-Saturday nights and eat whatever I want. I would say I look to be in better shape than most my age. I'm 40. Running makes me feel better than working out. I can miss a work out and feel fine but if I miss a morning run I feel like trash all day.

 

[Dogpatrol]

Ran for years and loved it and worked out until knee was shot and replacement is what they are saying. I’m 64 and have switched to bike riding but dang drivers scare me to death. Looking at getting back to gym on a regular basis as I can feel the difference after a couple years of no running.

 

[dorndawg]

Hijack: I think I ought to start stretching. How do I start that?

 

[mcdawg22]

Hijack: I think I ought to start stretching. How do I start that?

DDP Yoga. You may think I’m joking but I know lots of people that have gained a ton of flexibility and feel so much better because of it

 

[GloryDawg]

My research says if you are lifting heavy at age 62 your average age of life goes to 84. Also if you lift weight three times a week heavy your biological age is six years behind your actual age. Also you should try to keep as much muscle mass as possible as you get older. It will help keep you from falling and when you do it could limit broken bones. I lift weights six times a week. I am 60 fixing to be 61 and you can tell by my post I am pretty proud of the way I feel and look. I know I come off bragging and you only have my word but there are poster on this board who know me. I am still hitting 385 pounds on the bench at age 60. I am not as big as I use to be but my son who walks around like Tarzan wanted to measure my biceps a few weeks ago and they are at 20". My leg muscle have gotten smaller because of a very bad break I had that kept me on knee well for 8 months with four surgeries. I still belt squat 315 pounds and leg press 1200 pounds. I am on a two day split and Monday, Tuesday are heavy days. The other days are medium weight with a lot of reps. My cardio is weight lifting. I have six different play list one for each day. I do two set per song. My heart is racing the entire work out. My sitting heart rate is 64. Everyone has their own way of doing things and just go and do what works for you.

 

[BoDawg.sixpack]

I probably avg 6000 steps every day not including my work outs bc I'm employed on a very large campus. Love me some YouTube HIIT classes, weights, jogging and biking. My bench press is higher now that it's ever been. I pretty much eat what I want, although I don't have a taste for carbonated beverages and anything too sweet. BMI and BP is normal. I can't imagine being overweight and senescent.

 

[Chesusdog]

To quote David Lee Roth, "I used to jog but the ice cubes kept falling out of my glass."

 

[RivaDawg]

Right not just light stretching in the morning. Want to start walking and/or lifting again.

Over 65 so nothing too strenuous.

 

[karlchilders.sixpack]

Not much anymore. Cardio should be on my immediate agenda.
The rest will work out. May go for bike ride tomorrow....keep thinking about it.

 

[ZombieKissinger]

I hate cardio that’s not a sport but I walk and bought a rower a year ago, which I like. Loved BJJ but life/work/kids have gotten in the way of that for now. Squash is the other one I like but no courts near where I live now.

Started lifting about two years ago and only get to go 1-2 days per week (again, small kids). I’m nowhere close to GloryDawg but have gotten bench reps up to 250-275 without a spotter, which I’m happy with given the infrequency. Want to do more legs but think I had a bulged disk after getting into deadlifts and squats, so trying to be careful.

 

[Mobile Bay]

I feel bad for people that don't drink. When they wake up that's the best they are going to feel all day- Frank Sinatra.

They say the first person to live to be 150 years old is alive today. I used to work with a girl, straight out of college. She woke up every morning and worked out at her husbands gym. Which she subsidized with her pay because he is a meat head and can't run a business. All day she would eat the same exact things at the same exact time. Like when she first started a bunch of us had to put our foot down and make her stop microwaving fish and broccoli, every damn day. She doesn't drink at all. Sure she might live to be 150, but where is the fun in that?

I know I will be lucky to make 70. My dad didn't. My mom barely made it past that. But I am the first generation on one side to not farm tobacco. Hell, my dad's sperm that made me probably smoked two packs a day. So my only goal is to not get altzheimers or Lou Gherigs (Also present in my family) and leave this earth sliding into home like Pete Rose screaming "Thank you Jesus, what a ride!"

 

[Mobile Bay]

I hate cardio that’s not a sport but I walk and bought a rower a year ago, which I like. Loved BJJ but life/work/kids have gotten in the way of that for now. Squash is the other one I like but no courts near where I live now.

Started lifting about two years ago and only get to go 1-2 days per week (again, small kids). I’m nowhere close to GloryDawg but have gotten bench reps up to 250-275 without a spotter, which I’m happy with given the infrequency. Want to do more legs but think I had a bulged disk after getting into deadlifts and squats, so trying to be careful.

It's OK little man, I will protect you.

 

[boatsandhoes]

I run about 2 miles a day during the week. Walk a couple more after dark or when I am on work calls. I need the sweat, endorphins, and sunshine instead of being cooped up in an office all day long in front of a computer.

 

[85Bears]

Workout 5-6 days a week, cardio plus weights. Don’t deadlift or squat, not worth the disc issues as I’m getting older. Lift more volume, moderately heavy for high reps 15-25. Blasphemy when I was younger and maxing, but If your shoulder joints get blown out your lifting days are over. Still stronger than most young guys in the gym. Goal is to get leaner as I get older. Low carb diet.

 

[ToxicTimberDawg]

Work out several times a week-- Go and out and work. Garden, mower, weedeat, etc. walk a couple miles with the wife a few evenings per week. Used to run a lot and do some weights and push-ups in my single days but no time for that now. Small kids and country property to keep up + hobby farm critters.

 

[MSUGUY]

Great topic. I clicked on the "Outlive" link and found it interesting.

I'm retired, late sixties, work out at least four days a week. Some cardio, some weights, some Crossfit type of things. Enjoyable.

There was a time from my early 30s to my mid sixties when all I did was run. Ran a lot. A couple of meniscus surgeries later, I decided to quit running. (Could talk a lot about that and how I self-inflicted much of the need for repairs.)

Getting back into strength/resistance training as of late has been an eye opener. I'm weak as a kitten in my chest and thighs/quads. I attribute this to my thinking that I was in good shape cardio-wise, and that would be sufficient.

My message to anybody who might be interested: do at least some weight training as you go. At my age, I'm not able to build mass, but I think I can add strength, so that's the plan. Don't dismiss it for decades like I did.

Other things of note: Sleep - it's been called a superpower; quitting alcohol - so glad we (wife and I) did that about eight years ago. Save TONS of money and calories. There are some fantastic non-alcoholic alternatives. Quitting the cigar obsession. If you've been thinking about it, do it. Can't be good for you.

<end of sermon>

Fantastic non alcoholic alternatives? Please share. Thank you

 

[Wesson Bulldog]

Out in the yard about once a week

 

[Dawgbite]

Ain’t none of us getting out of here alive.

 

[17itdawg]

My research says if you are lifting heavy at age 62 your average age of life goes to 84. Also if you lift weight three times a week heavy your biological age is six years behind your actual age. Also you should try to keep as much muscle mass as possible as you get older. It will help keep you from falling and when you do it could limit broken bones. I lift weights six times a week. I am 60 fixing to be 61 and you can tell by my post I am pretty proud of the way I feel and look. I know I come off bragging and you only have my word but there are poster on this board who know me. I am still hitting 385 pounds on the bench at age 60. I am not as big as I use to be but my son who walks around like Tarzan wanted to measure my biceps a few weeks ago and they are at 20". My leg muscle have gotten smaller because of a very bad break I had that kept me on knee well for 8 months with four surgeries. I still belt squat 315 pounds and leg press 1200 pounds. I am on a two day split and Monday, Tuesday are heavy days. The other days are medium weight with a lot of reps. My cardio is weight lifting. I have six different play list one for each day. I do two set per song. My heart is racing the entire work out. My sitting heart rate is 64. Everyone has their own way of doing things and just go and do what works for you.

Man, 385 at any age on bench is impressive as 17. But, at 60!

 

[horshack.sixpack]

I’m all for working out and being healthy but you aren’t going to outlive anything.

Don’t dismiss because of title. The push is for quality of life. Too many people just accept that as they age they will eventually spend their last decade basically just existing in poor health. His goal is to train for old age so that you can be closer to Jack Lalane(sp?) who did vigorous workouts literally up until the day he died at 96. If you’ve been to Disneyworld lately you’ll notice that scooter use is at an all time high. It’s sad to see.

 

[OG Goat Holder]

I have a few thoughts, as I get older:

- I don't know that jogging/running is all that good. It seems to cut down on muscle mass and destroys knees. Seems humans were made to walk or run in short bursts. On the flip side, it does burn calories and is needed in some instances, like military, etc.
- I've become a believer in Mark Rippetoe's 'movement pattern' way of working out.
- I don't know that bodybuilding is all that good either. Adding unnatural weight and taking all those steroids and supplements and calories, eh.
- Stretching is almost a necessity to avoid pain and stiffness. Again there's a flip side here as well, obviously.

So anyway, I do a lot of walking, functional weight lifting, and stretching nowadays.

 

[OG Goat Holder]

Hijack: I think I ought to start stretching. How do I start that?

DDP Yoga. You may think I’m joking but I know lots of people that have gained a ton of flexibility and feel so much better because of it

Yep. I did it for a long time and felt great, seems to have repaired strength in a lot of joints that I really didn't know was possible.

I need to get back into it, but I ultimately got bored with it. Takes a while too, nowadays I'd rather walk, lift and do a shorter stretching routine.

 

[dorndawg]

DDP Yoga.

Looks rough on the back but if you say so.

 

[horshack.sixpack]

Looks rough on the back but if you say so.

View attachment 874369

I think that was DDT…

 

[theoriginalSALTYdog]

I currently walk 2 to 2.25 miles 5 days a week and have done so for almost a year now but I'm considering to incorporate some resistance training into my regimen. I can tell I'm beginning to lose some muscle mass.

 

[GloryDawg]

Hijack: I think I ought to start stretching. How do I start that?

In Jackson metro there are like three or four stretch clinics. I would imagine you can find one in any large metro area.

 

[YesIAmAPirate]

I think that was DDT…

No sir, that there is Diamond Dallas Page

 

[horshack.sixpack]

No sir, that there is Diamond Dallas Page

Didn’t even look at the wrestler. There was a move called DDT…

 

[Darryl Steight]

I was actually recommended this book a couple weeks ago by a buddy of mine. I plan to read it soon.

Let me recommend two others in the same vein:

Undeniable by Cameron Hanes (podcaster, ultra long distance runner, and bow hunting expert). He recounts some of his podcast interviews with people he describes as leading "undeniable" lives. Good motivational book

The Comfort Crisis by Michael Easter. Highly recommend. He uses his personal story about going to Alaska on a 30+ day caribou hunt, and intertwines it with motivational, personal growth stuff. Really informative and engaging.

 

[horshack.sixpack]

I was actually recommended this book a couple weeks ago by a buddy of mine. I plan to read it soon.

Let me recommend two others in the same vein:

Undeniable by Cameron Hanes (podcaster, ultra long distance runner, and bow hunting expert). He recounts some of his podcast interviews with people he describes as leading "undeniable" lives. Good motivational book

The Comfort Crisis by Michael Easter. Highly recommend. He uses his personal story about going to Alaska on a 30+ day caribou hunt, and intertwines it with motivational, personal growth stuff. Really informative and engaging.

A sports therapist friend of mine just pointed out this to me and I plan to start listening: The Peter Attia Drive Podcast

 

[landyisdandy]

Down 82lbs. 10K steps a day, weights 5 days a week. Starts to feel normal after awhile but it’s a great normal.

 

[horshack.sixpack]

Down 82lbs. 10K steps a day, weights 5 days a week. Starts to feel normal after awhile but it’s a great normal.

It legit took me about a decade of working out and eating better to have an epiphany one day that it was just a lifestyle at that point...

 

[CochiseCowbell]

Didn’t even look at the wrestler. There was a move called DDT…View attachment 874400

His gif is DDP doing his signature move, The Diamond Cutter.

 

[horshack.sixpack]

His gif is DDP doing his signature move, The Diamond Cutter.

Wake me up when he brings in a 2x4...