Here’s Your Action Plan from Dr. Peter Attia’s 60 MInute Special
This past weekend, many of us watched a powerful story on 60 Minutes about Dr. Peter Attia ... a doctor who studies how to live longer and feel better doing it. If you didn't catch it...here are some of the highlights you missed on the science of longevity and how we can improve our life decade by decade...
We can’t just add years to our life… we need to add life to our years.
Here are the biggest takeaways and how they connect to what we do at BCS Fitness...
1. Don’t Just Live Longer — Live Better
Dr. Attia says most people lose half their strength and energy by their 70s. But it doesn’t have to be that way. The choices we make now...how we move, eat, and train...decide what the last 10–15 years of our life will look like. Yes, the choices we make in our 40's, 50's, and 60's matter BIG time.
Not that it is ever "too late" to start improving your health...but much like saving financially for retirement, starting at 55 vs 25 ...the compounding effect of multiple years and decades of discipline pays off tenfold vs. what we can achieve starting later in life.
2. Strength Training Is the Key
Muscle keeps you young. It protects your bones, keeps your balance sharp, and helps your metabolism stay strong.
Dr. Attia says lifting weights is one of the best things anyone over 40 can do. At BCS Fitness, this is why we focus on smart, safe strength training for real life.
3. Conditioning Still Matters
Your heart and lungs need training too. Dr. Attia mixes steady-pace workouts (he calls it “Zone 2”) with short, higher-effort bursts (similar to what we program at the studios on the bike/row erg/ski erg.) Both help your body handle stress and stay fit for everyday life.
If you wanted to make an assessment in your conditioning...adding Zone 2 cardio would be a great start. This would be like a 45 minute hike with a weight vest, a 30 minute easy run, or a ride on your Peloton bike at a heart rate of 60%-70% your max predicted heart rate (220-Your Age = Your Max Predicted Heart Rate.)
4. Eat for Muscle, Not Just Weight
Protein helps your body build and protect muscle. Dr. Attia suggests aiming for plenty of lean protein each day... think chicken, fish, eggs, Greek yogurt, or protein shakes.
Food is fuel for a longer, stronger life.
5. Stay Social and Manage Stress
Being active with friends, sleeping well, and spending time outdoors all improve your healthspan...the part of your life when you feel great and can do what you love.
Your Next Step
Ask yourself:
Am I training to stay strong for the next 10 years?
Do I feel confident I can move, play, and travel easily as I get older?
If you’re not sure...let’s check together. At your next session, we can do a quick strength and movement review to see where you’re at and help you build your own “longevity plan.”
Let’s keep building strength for life...not just for now.
In Your Corner,
Brad Tillery
BCS Fitness Studios
