This clip is from “Ask Me Anything” episode # 90 (Ep. # 411) of The Drive which was released on 10/12/26.
In the full episode, we cover:
-Why Peter still considers the ketogenic diet an effective tool in the right context—but no longer for the reason he once believed
-What Peter learned after three years of regular extended fasting, how it changed his view of fasting as a longevity intervention, and who may still benefit from prolonged fasts
-How GLP-1 agonists are changing the way people lose weight, and the guardrails Peter considers essential for using them
-Why Peter is less bullish on rapamycin than he once was, and how unresolved questions around dosing have changed the way he thinks about its use in humans
-How the latest evidence on liquid biopsies has—and hasn’t—changed Peter’s thinking, and why he still considers the technology far from proven
-How Peter’s thinking on Zone 2 has evolved over the years, particularly how the amount of time someone has to train changes the way he would prescribe it
-How Peter’s thinking on squats and deadlifts has evolved, when they still make sense, and when other exercises may offer a better risk-reward tradeoff
-Much more
This AMA episode (Ep. # 411) is available exclusively for premium members. Become a member now to watch or listen on my website or your favorite podcast player.
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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A true professional. Come back around after realizing and reconsidering and making changes to his recommendations. I’ve always held you in the highest esteem, Dr. This is further proof that you’re one of the best. Thank you for everything.
this area? what about the experimental mRNA technology? lol!
I would be lucky to get half an hour a week of intense courier
Supplements are a waste of money
Or they can get a good amount of zone 2 and 3 with antagonist superset higher rep resistance training which everyone should be weight lifting regardless
Just because a person is doing fewer hours doesn't mean they are in worse shape. Two hours a week of Tabata is indeed reasonable. Greg Glassman's methodology is highly effective at the lower volume end of the spectrum.
How does this apply to natural athletes is the better question. For me personally zone two (per the heart rate chart) is like purgatory. It’s so damn easy and boring but it’s more than normal fast walking. It’s so dumb. I could do literally 24 hours of zone two. Some people like me can hold zone three like it’s zone two (per the stupid chart). All of this is based on a generic chart. The chart causes a lot of problems no one knows what zone two is unless they use the chart.
I was waiting the whole video for a more specific recommendation for the average fit individual. All we heard was shift the 80:20 zone 2-above zone 2 ratio to a higher intensity.
How much time would you recommend in each zone for 2 hours of cardio a week?
Glad to see the return to this platform.
I feel you were always clear that the benefit of high volume zone 2 was beneficial because it increases cardio functions while not beating you up and wearing you down but of course the largest quickest benefits come from zone 5 like 4×4 nordics. But no one can handle doing 4×4 nordics daily.
Makes some sense. But we each still have two energy systems and you want to train them both for optimum health. Your aerobic system takes more time under load to force adaptation than your anaerobic system.
You really ought to have at least a couple zone 2 runs (bike, etc) with a minimum of 30 minutes each week. If you only have 120 minutes, 2×30 zone 2, 1×30 zone 3/4, 1×30 hard intervals. Something like that. So 50/50 not 80/20. If that 120 minutes has to include your strength training, it’s going to be very hard to develop much fitness.
If you can get in more time put it towards longer easy runs and strength training.
Ask Iñigo San Millán
It’s also different for women especially in perimenopause, menopause and after 😊
Thank you for your professional humility. Because of your educational videos, I keep my ldl and Apo b at 70 and have clean arteries at the age 65.
All of it depends on the recovery
Making something so complicated. Just stay active and consistent. Zone 1 to 5 doesn't even matter. The body adapts with proper recovery (sleep, nutrition, mobility, stretching, etc).
Zone 2 sucks, zones 4 and 5 are where its at for true health, example, boxing, kickboxing, grappling.
Love that you addressed this. Would love to see you discuss the "Much Ado About Zone 2" paper.
Has he revisited his Covid vax thoughts and status?
Nice catch on the need to circle back on this topic for the rest of your audience. Agree with the inverted model for those not operating at full aerobic capacity. I was at 80/20 or higher for most of my life until I took a break. During that downtime I flipped my usual model to compensate for the lack of time spent being active – it works as long as it's consistent.
❤😂🎉
Less than 4 hours a week, do 50-50. 8 hours, do 80-20
If you are able to do just two hours a week of cardio. Your are being abused by criminal, psychopatic corporations and governments which support that kind of abuse, exploitation.
I LOVE HOW BALD YOU ARE.
At 2 hours i would probably split to about half z2 and half higher intensity. Maybe 45 mins z2 10 min treshold 5 min recovery 1 session and another 30 mins z2 and 3×4 min vo2 with rexovery between
Love that he admits changing his mind on Zone 2 — it's refreshing to hear 'strong convictions, loosely held' from someone this deep in the data.
Thank you Doctor.
Respect to Peter for always trying to put out the most evidence based information, and never falling into dogmatic prescriptions.