Trying to age well, using science as my crutch

This post is dedicated to the memory of the wonderful Michael Mosley (RIP), who introduced me to biohacking.

I have grown increasingly fascinated by the recent significant advancements in fitness and longevity science and the concept of the minimum effective dose for achieving optimal health.

I now exercise five days a week, dedicating 80% of my workout time to Zone 2 cardiovascular exercise. Peter Attia's remarkable book, Outlive, has profoundly transformed my perspective.

Zone 2 training involves exercising at a light to moderate intensity, typically 60-70% of your maximum heart rate. It should feel comfortable enough to maintain a conversation without much difficulty. Research shows that Zone 2 enhances the body’s ability to utilise fat as the primary fuel source, preserving glycogen for higher intensity efforts. My personal routine includes using a treadmill at a very steep incline setting of 12 (this is key), walking at a moderate pace of 3 mph for 30 minutes (Peter Attia uses a stationary bike for his Zone 2 workouts).

I also dedicate one day a week to machine-based strength training, following the principles in the compelling book Body by Science. My strength workout, lasting just 15 minutes, consists of five compound movements: seated row, chest press, lat pulldown, overhead press, and leg press. Each exercise is performed in slow motion without joint lockouts, leading to rapid muscle exhaustion and necessitating a week-long recovery period.