Ep. #1:
Test Podcast
“I would never want anybody to come away from this thinking, ‘I’m too old to do anything about it.’ I think as long as you’re breathing, you have a chance to do something about it.”
by gip
Published: 9 August 2025
Read Time: 9:25
In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon. He starts by defining the “marginal decade” and how that shapes his training for the events and activities that make up his personal centenarian decathlon. Peter explains how he coaches patients through the challenges of customizing their own list and building out a training plan, including how to set fitness goals early in life in preparation for the marginal decade. From there, he dives into training within the four pillars (zone 2, VO2 max, stability, and strength), including the minimum effective dose, how to split your time, his personal protocols, and other considerations. Additionally, he touches on bone mineral density, female-specific considerations, working through injuries, and the profound impact training can have on the overall quality of life.
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We discuss:
Show Notes:
The best interventions for longevity [2:15]
- Everyone who pre-ordered the book could sign up for this live event
- They submitted a bunch of questions
- The team went through thousands of questions and tried to group them and organize them to get through as many as possible
- We apologize if we don’t answer your question
What’s the best thing you can do for longevity?
If you have five tactics in a tool kit, but if there’s just one thing people should focus on, what would that be?
- This is an impossible question to answer because if you have a person who is sleeping four hours a night and you don’t fix that, nothing else will matter
- Likewise, if you have a person who is malnourished, you have to address these issues
- Generally speaking, if everything in your life is a 6 or 7 out of 10, taking your exercise to a 10 out of 10 is going to have a “greater impact on both the length and quality of your life than any of the other domains that I can think of” says Peter
- An exception would be emotional health; that’s one that can be such a binary thing
- If you take a person who, for example, like Peter, where that house is not in order until that’s addressed, all the exercise in the world wouldn’t fix that either
