According to Dr. Peter Atiyah, smoking and diabetes can increase your risk of death by two to three times.

Peter Atiyah 博士指出，吸菸和糖尿病會使死亡風險增加兩到三倍。

Improving your cardiorespiratory fitness can reduce your risk of death by five times, and increasing your strength can reduce your risk of death by three times.

增強心肺功能可將死亡風險降低五倍，增強體力可將死亡風險降低三倍。

Who is Dr. Peter Atiyah?

彼得-阿蒂亞博士是誰？

He's a physician that focuses on the applied science of longevity.

他是一位專注於長壽應用科學的醫生。

He helped Chris Hemsworth, the guy from Thor Marvel movies in the TV show called Limitless, and he's been on the podcast with Tim Ferriss, Andrew Huberman, and Rich Roll.

他幫助克里斯-海姆斯沃斯（Chris Hemsworth），也就是《雷神》（Thor）這部漫威電影中的男主角，拍攝了一部名為《無極限》（Limitless）的電視劇。

He has a new book coming out in just a few days called Outlive.

幾天後，他將出版一本新書，書名叫《Outlive》。

And today we're going to test out his fitness routine to see what it's like and how it actually works.

今天，我們將對他的健身計劃進行測試，看看他的健身計劃是怎樣的，實際效果如何。

Why exercise?

為什麼要鍛鍊？

He says it's the most potent drug to increase your health span.

他說，這是增加健康壽命的最有效藥物。

Living longer, what do I need to do?

壽命更長，我需要做些什麼？

It's like a super well-crafted exercise program that is geared towards strength, muscle mass, and cardiorespiratory fitness.

它就像一個超級精心設計的鍛鍊計劃，旨在增強力量、肌肉品質和心肺功能。

And Dr. Peter Atiyah argues that if you do these four fitness pillars, you have massive control over how you can change your risk of ACM.

彼得-阿提亞博士認為，如果你做到了這四點健身支柱，你就能在很大程度上控制如何改變你的 ACM 風險。

Define all-cause mortality.

定義全因死亡率。

Essentially death from any cause.

基本上是任何原因造成的死亡。

All right, time to put my shoes on because the very first thing is zone 2 training.

好了，是時候穿上我的鞋子了，因為第一件事就是 2 區訓練。

And Peter Atiyah defines zone 2 as keeping your lactate below two millimoles.

而彼得-阿提亞將第 2 區定義為將乳酸保持在 2 毫摩爾以下。

So how do you do that?

那麼，如何做到這一點呢？

You have to prick your blood and be able to measure that with a lactate meter.

您必須刺破血液，用乳酸計測量。

If you don't have that, the next best thing is a conversational pace.

如果你沒有這種能力，其次就是娓娓道來的節奏。

I can spend the entire 45 minutes on a phone call.

我可以花整整 45 分鐘打電話。

It's not as comfortable as this discussion here.

這不像這裡的討論那麼舒服。

I'm a little more strained.

我有點緊張。

But if I can't talk, if I feel like I can't talk, I'm too high in the intensity.

但是，如果我不能說話，如果我覺得我不能說話，那就是我的強度太高了。

His favorite way is on a bike because you can actually titrate the wattage to exactly what you need.

他最喜歡的方式是騎自行車，因為你可以根據自己的需要調整功率。

You could also do a rower, swimming, whatever it is.

你還可以做划船、游泳等任何運動。

You just need to keep a consistent pace, consistent power, and potentially a consistent heart rate.

你只需要保持一致的速度、一致的功率，還有可能保持一致的心率。

For me personally, using a chest heart rate strap is one of the easier ways.

就我個人而言，使用胸前心率帶是比較簡單的方法之一。

I go ahead and I adjust the zones on my Apple Watch to kind of match what my RPE might be for like a conversational pace.

我繼續調整 Apple Watch 上的區域，使其與我的 RPE 值相匹配，比如對話速度。

And we're going to do on the treadmill because that's the easiest way to keep a consistent pace overall.

我們將在跑步機上進行，因為這是最容易保持整體步調一致的方法。

And it's really easy with the zone two stuff to get confused.

第二區的東西很容易搞混。

There's zones for heart rates.

心率分區

There's zones for intensity.

強度分區。

Some of these have six zones.

其中一些有六個區。

Some of these have three zones.

其中一些有三個區域。

This zone two does not correlate with a lot of the other zone twos that people talk about.

這個二區與人們談論的許多其他二區並不相關。

Just be mindful and understand what kind of zone two is this person talking about.

只需注意並瞭解此人所說的二區是什麼樣的二區。

We do 45 minutes minimum for three to four hours a week.

我們每週至少三到四個小時，每次 45 分鐘。

So that's four sessions of 45 minutes.

是以，一共有四節課，每節課 45 分鐘。

If you're just getting started, he recommends doing three sessions of 30 minutes.

如果你剛剛開始，他建議你做三次，每次 30 分鐘。

So we're going to hop on one of these treadmills.

所以我們要跳上這些跑步機之一。

I like to use the ones where it integrates with the Apple Watch.

我喜歡使用與 Apple Watch 集成的產品。

I'm going to put this heart rate monitor on and connect the heart rate monitor to my Apple Watch.

我要戴上這個心率監測器，並將心率監測器連接到我的 Apple Watch 上。

My typical zone two range is about 136, 140.

我的典型二區範圍約為 136 至 140。

So I try to stay around that a little bit lower.

所以，我儘量把這個數字降得低一點。

I don't obsess over the heart rate numbers.

我並不糾結於心率數字。

Keep going how you feel because some days I might be extremely tired and I might need to stick around 132 heart rate.

因為有些時候我可能會非常累，我可能需要堅持 132 的心率。

Some days I might feel really good and I can go up to 140.

有些時候，我可能感覺非常好，可以達到 140 磅。

My zone two pace is approximately like 1030 minutes per mile, whatever that is, kilometers.

我的二區速度大約是每英里 1030 分鐘，不管那是多少公里。

Yeah, I'm about to die.

是啊，我就要死了。

I don't know how to run to be honest with you.

老實說，我不知道怎麼跑。

So while we do the zone two run, I'm going to talk about why he thinks zone two is so important.

是以，在我們進行二區跑的同時，我想談談為什麼他認為二區如此重要。

Building aerobic efficiency means you're making your mitochondria more efficient.

提高有氧效率意味著提高線粒體的效率。

And we all know when we learned in school, mitochondria is the powerhouse.

我們在學校學習時都知道，線粒體是動力之源。

When you have really efficient mitochondria, you're able to uptake glucose into your muscles.

當你的線粒體非常高效時，你就能將葡萄糖吸收到肌肉中。

If you eat a lot of carbs, right, it's going to minimize your glucose spikes.

如果你吃大量的碳水化合物，就能最大限度地降低血糖峰值。

It's going to minimize your potential of getting type two diabetes, but having efficient mitochondria is a hallmark of good metabolic health.

這將最大限度地降低你患上二型糖尿病的可能性，但擁有高效的線粒體是良好代謝健康的標誌。

I highly recommend you go check out the drive podcast, the Q and A.

我強烈建議你們去看看驅動播客和問答。

He has some great videos in terms of what zone two should look like and why it's important to do that.

他有一些很棒的視頻，介紹了第二區域應該是什麼樣子，以及為什麼要這樣做。

Oh man, I'm out of breath.

哦，天哪，我喘不過氣來了。

I'm going too fast.

我走得太快了。

Don't forget to tie your shoes when you're running.

跑步時別忘了繫鞋帶。

And if you fall while running, you're going to be dead and you're not going to have any longevity.

如果你在跑步時摔倒，你就會死掉，也不會長壽。

I've been doing zone two for now like six months.

我在第二區工作已經有六個月了。

It's really easy.

其實很簡單。

I know 45 minutes I go out, I run at a steady pace and then I just come home and it's like, it's a great experience.

我知道我出去跑 45 分鐘，我以穩定的速度跑，然後我就回家了，這就像是一次很棒的體驗。

I love doing it.

我喜歡這樣做。

The next part gets a little bit harder.

接下來就有點難了。

Anaerobic performance.

無氧性能。

So this is without oxygen and he might also label it as zone five or VO two max training where aerobic and mitochondrial efficiency is like how efficient your engine is as producing power.

是以，這是在沒有氧氣的情況下進行的訓練，他也可能將其稱為第五區或 VO 2 最大值訓練，有氧和線粒體效率就像你的發動機產生動力的效率一樣。

VO two max training is how big your engine is.

VO 2 最大值訓練就是你的引擎有多大。

So let's head over to the air bike.

那麼，讓我們去看看空中自行車吧。

So this is all anaerobic exercise and anaerobic means without oxygen.

是以，這都是無氧運動，無氧意味著沒有氧氣。

So my muscles are going to have to operate without oxygen.

是以，我的肌肉必須在沒有氧氣的情況下工作。

And the reason that this is so or cardio respiratory fitness for their age group have a five times reduction in all cause mortality.

而之所以如此，還是因為他們這個年齡段的心肺功能強健者的全因死亡率降低了五倍。

So they're five times less likely to die.

是以，他們死亡的可能性會降低五倍。

So if I do this once a week and I'm five times less likely to die, I'll take it.

所以，如果我每週做一次這個，我的死亡機率就會降低五倍，我會接受的。

And his protocol, sometimes he'll do this right after a zone two workout.

而他的方案，有時會在二區訓練後馬上進行。

So as long as you get your minimum 45 minutes in, then you can head into a VO two max workout.

是以，只要你完成了至少 45 分鐘的訓練，就可以開始進行最大 VO 值為 2 的鍛鍊。

And he does this once a week.

他每週做一次。

You have two options.

您有兩個選擇。

Option one is the one by three.

方案一是一乘三。

So one minute, super intense, three minutes of zone two.

所以，一分鐘，超級緊張，三分鐘二區。

And the option two is four by four, which is four minutes as hard as you can go for those four minutes.

第二個選項是四乘四，也就是四分鐘，在這四分鐘裡你可以盡全力去做。

And then four minutes easy.

然後輕鬆四分鐘。

And the same thing, you can do this on a treadmill, on a Stairmaster or a bike.

同樣的，你也可以在跑步機、Stairmaster 或自行車上這樣做。

It's all about whatever your choice is.

一切取決於你的選擇。

You just need to be able to hit those consistent times.

你只需要能夠達到那些穩定的時間。

Pretty much essentially peak out your heart rate to your VO two max, your zone five range.

基本上，心率峰值達到最大 VO 值 2，即第五區範圍。

So I'm going to do one minute on three minutes off, let the timer begin.

所以我準備一分鐘開三分鐘關，讓計時器開始計時。

So after about 30 minutes, you're done.

所以，大約 30 分鐘後，你就完成了。

You're out of bed.

你下床了

And if you need to batch process these, you could always do your VO two max zone five workouts right after a zone two, but never before.

如果您需要分批進行這些訓練，您可以在第二區訓練後立即進行 VO 2 最大值第五區訓練，但絕不能在此之前進行。

Ideally different days or entire different parts of the day.

最好是在不同的日子或一天中的不同時段。

But Peter Atiyah recommends that you always do zone two first and then VO two max.

但彼得-阿提亞建議您總是先做第二區，然後再做最大 VO 值。

You're going to do strength right after, or at the same time, zone two first, then strength.

緊接著或同時進行力量訓練，先進行二區訓練，再進行力量訓練。

That just allows you to get the maximum benefits from your zone two workout.

這隻會讓你在第二區鍛鍊中獲得最大的益處。

Next up, we're going to do the last two pillars, head over to the weights and get a strength workout.

接下來，我們要做最後兩根支柱，去舉重室做力量訓練。

And maybe having lean muscle mass and strength is highly correlated with longevity.

也許瘦肌肉和力量與長壽密切相關。

Now, why is longevity so important to me?

現在，為什麼長壽對我如此重要？

I want to be able to live to a hundred, but I also want to be able to maximize my life up until that age.

我希望能活到一百歲，但我也希望能在一百歲之前最大限度地利用我的生命。

And one belief that I resonate with is the centurion Olympics.

我對百人奧林匹克運動會的一個信念產生了共鳴。

He coined this term because sometimes in life, you're not training for a specific event.

他之所以創造這個詞，是因為在生活中，有時你並不是為了某個特定的活動而進行訓練。

You are just training to live a long and healthy life.

你只是在為健康長壽而訓練。

What exercises do I need to do on a weekly basis for the rest of my life to maintain the health that I need?

在我的餘生中，我需要每週做哪些運動來保持我所需要的健康？

So that way, when I'm 95 years old, I can play with my grandkids, my great grandkids.

這樣，當我 95 歲時，我就可以和我的孫子、曾孫一起玩了。

I can travel.

我可以旅行。

I can be able to put my carry-on luggage into the overhead compartment.

我可以把隨身行李放進頭頂行李艙。

God knows how much they're going to charge us for just putting carry-on luggage in the overhead compartment at that point.

天知道到時候他們會對我們把隨身行李放進頭頂行李艙收取多少費用。

Now, one thing he did mention in his podcast with Beth is that he likes to wear minimalist shoes.

現在，他在與貝絲的播客中提到了一件事，那就是他喜歡穿簡約鞋。

So we're going to strength train minimalist shoes because we all know I'm a barefoot shoes fan.

所以，我們要對極簡鞋進行力量訓練，因為大家都知道我是赤腳鞋愛好者。

To the weights we go.

我們去負重

Now at the age of 25, you start to lose a lot of your strength.

到了 25 歲，體力開始大不如前。

And I'm not 25 anymore, so I think I've peaked in terms of my strength.

而且我已經不是 25 歲了，所以我覺得我的體力已經達到了頂峰。

You got to keep up these strength workouts so that way we can maintain our muscle and reduce the risk of falling or anything else.

你必須堅持這些力量鍛鍊，這樣我們才能保持肌肉，減少摔倒或其他事情的風險。

All right, grip strength.

好的，握力。

So we're going to grab obviously the heaviest kettlebells because I'm a very strong guy.

所以我們要拿最重的壺鈴，因為我是個非常強壯的人。

And we're going to do former carries with these kettlebells.

我們要用這些壺鈴做前舉動作

Cut out the kettlebells.

放棄壺鈴

I'm going to grab the lightest ones.

我要拿最輕的。

Just don't show that I'm carrying the light ones, okay?

別讓人看出我帶的是輕的，好嗎？

His biggest recommendation is doing four strength training every week, 40 to 60 minutes.

他最大的建議是每週進行四次力量訓練，每次 40 至 60 分鐘。

And he says that he never misses strength.

他還說，他從不吝惜體力。

If he misses his cardio workouts, that's okay, but he almost tries to never miss strength workouts.

如果他錯過了有氧運動，那也沒關係，但他幾乎從不錯過力量訓練。

Increasing grip strength, squats, deadlifts, just having overall muscle size and muscle power is really important.

增加握力、深蹲、負重舉重以及整體肌肉尺寸和肌肉力量真的很重要。

Dr. Peter Atiyah is trying to do the Centurion Olympics, which means at 100 years old, he wants to be able to carry four grocery bags in both hands.

彼得-阿蒂亞博士正在努力參加百人奧林匹克運動會，這意味著在他 100 歲時，他希望能夠用雙手拎起四個雜貨袋。

So that's what I'm doing right now in these farmer carries.

這就是我現在做的農民搬運工作。

There's a lot of different things in his life that he wants to be able to do.

在他的生活中，有很多不同的事情都是他想做的。

We'll list them all here.

我們將在此一一列出。

But just doing strength exercises to be able to maintain his ability to keep that at 100, 200 years old.

但只要做力量練習，他就能在 100 歲、200 歲時保持這種能力。

Now, I'm not a personal trainer, but there are some apps that make it super easy.

現在，我不是私人教練，但有一些應用程序可以讓這一切變得超級簡單。

I'll have them linked below, like Fitify.

我會把它們鏈接在下面，就像 Fitify 一樣。

And you can just get a trainer to write you four workouts, 60 minutes each, effortless.

你只需讓教練給你寫四套訓練計劃，每套 60 分鐘，不費吹灰之力。

Go check them out.

快去看看吧

Another thing that Dr. Atiyah wants to do is be able to pull himself out of a swimming pool without stairs.

Atiyah 博士想做的另一件事是，不用爬樓梯就能把自己從游泳池里拉出來。

And I have no idea what that has to do with deadlifts.

我不知道這和舉重有什麼關係。

Always use protection.

始終使用保護措施。

For some reason, he likes to do wedge deadlifts to get a little deeper.

出於某種原因，他喜歡做楔入式負重舉重，以達到更深的深度。

So we're going to do that today.

所以，我們今天就要這樣做。

You got to do these things safely.

你必須安全地做這些事情。

So have right form, really round your back.

是以，要有正確的姿勢，真正繞過你的背部。

It's a joke.

這是一個笑話。

All right.

好的

Well, it's the first time I ever deadlift.

這是我第一次舉重。

What's really interesting is he says that exercise is more powerful than sleep and nutrition.

最有趣的是，他說運動比睡眠和營養更有效。

So you got to focus on exercise first.

所以，你首先要注重鍛鍊。

And those things are totally secondary.

這些都是次要的。

Now we'll move on to the foundational pillar, which is stability.

現在我們來談談基礎支柱，即穩定性。

Some people might call it like mobility, flexibility, but Dr. Peter Atiyah likes to call it stability.

有些人可能會稱之為移動性、靈活性，但彼得-阿蒂亞博士喜歡稱之為穩定性。

And he says to kind of sprinkle it in throughout the week.

他還說，在整個一週裡都可以撒上一些。

This is definitely the hardest one.

這無疑是最難的。

I haven't been able to get a lot of information on what are potential exercises, workouts and the time period required to do this.

我無法獲得大量資訊，瞭解哪些是可能的運動、鍛鍊以及做這些運動所需的時間。

But he does talk about a variety of things on his premium membership website, as well as a podcast he had with Beth.

不過，他確實在他的高級會員網站上談論了各種事情，還在播客中與貝絲進行了交流。

We have to train stability in a way so you can be malleable and reflexive, as opposed to just hanging on for dear life.

我們必須以一種方式來訓練穩定性，這樣你才能具有可塑性和反射性，而不是一味地死撐。

But I would almost consider this as going to a yoga class Pilates class where they do discuss and engage with how you need to breathe and how you need to move your body and which muscles you're kind of stretching and flexing.

但我幾乎認為這就像去上瑜伽課普拉提課一樣，他們會討論並參與你需要如何呼吸、如何移動身體以及你正在伸展和彎曲哪些肌肉。

Pails and rails.

桶和欄杆

I have to look this up, but essentially it's activating the muscle that you're trying to stretch, which is one of them.

我得查查資料，但從本質上講，這是在激活你要拉伸的肌肉，這是其中之一。

And then the second one is activating the opposite muscle.

第二種是激活相反的肌肉。

So if I'm trying to stretch my quads right now, I would activate my glutes or hamstrings to help the stretch, or I could squeeze my quad to help stretch my quad.

是以，如果我現在想拉伸我的四頭肌，我會激活我的臀肌或膕繩肌來幫助拉伸，或者我可以擠壓我的四頭肌來幫助拉伸我的四頭肌。

So that's one of the options.

所以這也是選擇之一。

Even rowing was one of the options, FRC.

甚至賽艇也是選項之一，FRC。

So there's quite a bit of other things that you can do.

是以，你還可以做很多其他事情。

I'm going to do some more research, but I couldn't fully figure this one out.

我要再做一些研究，但我還不能完全搞清楚這個問題。

Peter Attia has a book coming out called Outlive.

彼得-阿蒂亞（Peter Attia）有一本書即將出版，書名叫《活出精彩》（Outlive）。

I'll have it linked down below.

我將在下面提供鏈接。

What's really funny is he has Huberman Lab talking about how great his book is.

最有趣的是，他讓休伯曼實驗室談論他的書有多棒。

And he also has this guy Hug Jackman.

他還有一個叫雨果-傑克曼的傢伙。

Not sure who Hug Jackman is, but they're also vouching for his book.

不知道 Hug Jackman 是誰，但他們也為他的書擔保。

I want to get him to send it to him.

我想讓他寄給他。

However, let's get him to comment on this video down below.

不過，還是讓他來評論一下下面這段視頻吧。

I just want to celebrate his new book that's coming out in just a couple of days.

我只是想慶祝他的新書再過幾天就要出版了。

Now, Dr. Peter Attia does have a fitness test for longevity.

現在，彼得-阿蒂亞博士確實有一種長壽體能測試方法。

So I'm going to do that with some of my friends.

所以，我打算和我的一些朋友一起這麼做。

If you want to see that video, turn on your notifications.

如果你想看該視頻，請打開通知。

And since you enjoyed this video, go watch my video where I test a continuous glucose monitor to optimize my health.

既然你喜歡這個視頻，那就去看看我的視頻吧，我在視頻中測試了持續葡萄糖監測儀，以優化我的健康。

Link right here.

鏈接到這裡。