By now I’m sure you saw Dr. Peter Attia featured on 60 Minutes, spilling all his medical “secrets” to longevity.
How do I know?
Because so many of you texted me during the segment and said things like: “Hey, this doc is really into strength training!” and “This sounds like exactly what we do at Anthem.”
And yeah — it’s awesome to see the things we’ve been preaching at Anthem getting airtime on national TV.
But here’s the bad news:
If you want to be one of his clients, get in line and bring your checkbook — it’ll cost you well over $100,000 just to get on his roster.
The good news?
I’m going to save you that hundred grand right now. Here’s the CliffsNotes version of Dr. Attia’s advice — the stuff you can actually start tomorrow. I’m not a doctor, and we’re not running genetic tests for Alzheimer’s risk, but if you listened closely to that 60 Minutes segment, most of it was good, old-fashioned strength and conditioning wisdom.
And — surprise, surprise — it’s exactly what we’ve been doing at Anthem.
1. Strength Training Should Be the Cornerstone
Nothing gives you a bigger bang for your buck.
Strength training improves insulin sensitivity, bone density, and blood glucose control — all key markers of health and longevity.
👉Aim for at least 2 strength sessions per week, but three is the sweet spot.
If you want to live longer and keep doing the things you love (without feeling fragile), it starts under the barbell.
2. Mobility and Stability Matter More Than You Think
We all skip warmups when we’re short on time. But if you want to stay pain-free and mobile into your 70s, it’s non-negotiable.
If you want the “just tell me what to do” version, here it is:
90/90 Hip Stretch – keeps your hips rotating freely.
Spiderman Lunge with Reach – opens hips front-to-back and keeps you mobile.
Dead Hang from a Bar – improves shoulder health, grip strength (a massive longevity indicator), and upper-body stability.
3. Cardio Fitness Is Not Optional
Sorry, guys — the “I just lift weights” era is over.
Heart and vascular disease remain some of the most preventable killers out there. You should be tracking your resting heart rate and blood pressure, especially if you have family history of heart disease.
Attia talked about VO₂ max, which is just a fancy way of saying “how well your body uses oxygen during exercise.” The higher your VO₂, the better your fitness and your odds of living longer.
We train this in two ways:
Zone 2 Cardio – steady, conversational-pace work that trains your heart to recover and stretch efficiently (typically 60–70% of your max HR). Think EMOM40 with built in rest, rucking, biking, rowing, or incline walking.
High-Intensity Intervals (HIIT) – once a week is plenty. Get your HR up to ~90% for 4 minutes, recover for 3, and repeat 4 rounds. Done right, it’s brutal… and incredibly effective.
4. Keep an Eye on Body Composition — Especially Visceral Fat
You don’t need a DEXA scan to get started — our StarFit scans give a great estimate of your body fat percentage and BMI.
This isn’t about chasing six-packs; it’s about keeping your internal health in check.
And yes — it all comes back to nutrition.
You can’t out-train a bad diet, even if you’re logging miles or lifting daily.
Let’s keep it simple:
1. Emphasize whole, minimally processed foods.
2. Eat protein at every meal.
3. Hydrate and get your fiber in.
We’ll be doing a Golden Habit Challenge at Anthem Jan 1-31, if you want to get your nutrition and recovery dialed in (more details to follow in the coming weeks).
I Just Saved You $100,000.
Here’s the short version of the 60 Minutes masterclass:
💪 Lift weights 2–3x per week.
🧘♀️ Move your joints daily.
❤️ Do cardio — both steady and hard.
🥦 Eat real food, most of the time.
That’s it. Simple, effective, and no waitlist required.
Feel like you still need additional support?
You could try to figure it out alone… or you could have your Anthem coach build your plan, track your progress in WODIFY, and make sure you’re training smart — not just hard.
If you’re ready to take the guesswork out of your health and longevity, talk to Hadley or email us today.
Because the best “longevity protocol” is the one you actually stick to.