#292 ‒ Rucking: benefits, gear, FAQs, and the journey from Special Forces to founding GORUCK | Jason McCarthy

Jason McCarthy is a former US Special Forces member and the founder of GORUCK, a company specializing in rucking equipment. In this episode, Jason recounts his journey from military service to navigating the challenging transition back into civilian life and ultimately embracing the mission of introducing rucking to the masses. Delving into the significance of rucking in military training and its applicability to the wider population, he discusses the mental and physical benefits of rucking as a mode of training, provides practical tips for beginners, and answers frequently asked questions about packs, weights, footwear, and more.

We discuss:

Jason’s upbringing and what inspired him to join the military [3:15];
Jason’s path to becoming a Green Beret, his calling to serve, and staying true to oneself [10:30];
About the Green Berets: their role in the military, unique abilities, missions, and more [20:00];
The mental and physical challenges of special forces training and selection [25:00];
Rucking challenges as a Green Beret [37:00];
How Jason trained in his off-time and stayed mentally prepared [46:30];
Jason’s difficult decision to leave the army, and the challenges many veterans face returning to civilian life [51:30];
Jason’s struggles after leaving the army: loss of identity, feelings of shame, and the how he overcame a period of despair [57:15];
The origin of GORUCK [1:10:30];
The GORUCK Challenge [1:24:30];
The company's evolution from event organizer to manufacturing specialist, spurred by the growing interest in rucking as a form of training [1:35:30];
FAQs about rucking: packs, weight, rucksack vs. weighted vest, chest straps, and more [1:38:45];
Commemorating Normandy: GORUCK's plans for the 80th anniversary of the Normandy landings [1:51:30];
Footwear for rucking, and how GORUCK got into the footwear business [1:57:30];
How to avoid the most common injuries from rucking, and the benefits of rucking for VO2 max, strength, and sleep quality [2:05:00];
Advice for using rucking as a mode of training, and the advantages of rucking over other forms of training [2:12:45]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

🔑 Key Takeaways

Rucking, a military training method, improves physical fitness and mental resilience. Proper equipment, weight management, and injury prevention are crucial. Start with shorter distances and gradually increase.
The speaker's upbringing instilled values of perseverance and staying true to oneself, leading him to overcome challenges and pursue a career in economics, then join the military to serve his country.
Feeling disconnected from 9/11 events, speaker joined military to serve country and later CIA, despite initial misconceptions
Everyone's reason for serving and fighting is unique, influenced by personal experiences, convictions, and significant events. It's important to remember that the call to serve should be nonpartisan, and pushing through challenges leads to personal growth.
Green Berets' language skills and cultural understanding enable effective diplomatic missions and minimal resource impact.
Military training for special forces requires mental and physical toughness, adaptability, and the ability to navigate complex, morally gray situations. Rucking is a foundation of this training, and individual resilience is crucial for functioning effectively in challenging environments.
The Navy SEAL BUD/S training process emphasizes self-reliance, mental fortitude, and teamwork. While physical appearance may not predict success, determination and resilience are key.
Special Forces training tests mental and physical endurance, with aging decreasing recovery capacity. Extensive rucking, limited food, and team tactics challenge individuals, with injuries and longer recovery times prevalent.
Soldiers in combat situations carry heavy loads without hip belts or chest straps, jump with their packs serving as parachutes, and experience grueling physical demands during extended periods.
Preparation, good shape, and mental toughness are crucial for enduring physical challenges. The sense of accomplishment and gratitude for the body and mind make the experience worthwhile.
Dedication to physical and mental training enhances abilities and builds resilience, enabling individuals to excel in challenging environments
The military shapes individuals deeply and leaving requires acknowledgement and support for unique challenges
Transitioning from military to civilian life can bring challenges in rebuilding relationships and communicating effectively, but true partnership and open communication are key to success.
Despite facing challenges like divorce and unemployment, one can find new purpose and happiness through compassion, understanding, and openness to opportunities
Building a support system and being prepared for unexpected situations are vital for mental and emotional health. A companion animal and a 'Go bag' can help in this process. Society's breakdown during crises underscores the need for self-sufficiency and community.
Creating compact, effective emergency kits brought peace of mind and led to a successful business venture, emphasizing the importance of being prepared and strong partnerships.
Founder Gorrick Callahan learned the hard way that focusing on unique selling proposition is crucial for business success. He initially struggled selling backpacks due to high price point, but eventually found success by pivoting to a direct-to-consumer model and emphasizing American-made quality and product versatility.
Despite quality and craftsmanship, selling a high-priced, unproven brand was tough. Education and changing consumer mindset were key. Partnerships and events helped break through the zero to one barrier.
The GoRuck Challenge is an extreme event designed to build confidence, prove capabilities, and foster camaraderie through physically demanding activities and teamwork.
The GORUCK Challenge taught valuable lessons about teamwork, humility, and perseverance, fostering emotional growth and strengthening human connections.
Rucking builds physical endurance, fosters community, and offers mental health benefits through disconnecting from technology and focusing on the journey
Rucking with a backpack and gradually increasing weight improves mental, physical, and social health. Accessible for all fitness levels, it can be done outside or on a treadmill.
Begin with a comfortable weight, progressively add more, choose between rucksack and weight vest based on personal comfort and activity needs.
Experiment with different techniques to find what works best for carrying a heavy load during rucking, considering personal preference and load size.
The American Cemetery in Normandy marks a significant historical moment. To commemorate D-Day's 80th anniversary, GoRuck organizes endurance races and produces high-quality footwear, promoting camaraderie, resilience, and preparation.
Having a footwear expert like Paul Lichfield is crucial for creating high-quality footwear. Consider specific use cases and individual needs when choosing between different footwear options.
Wear appropriate shoes, start with lighter loads, and gradually increase volume to prevent injuries during rucking and other physical activities.
Prioritize form over weight, avoid hunching, start with a few miles a week, focus on breathing techniques, adjust frequency based on body's response, and build eccentric strength gradually with controlled pace.
Rucking involves carrying weights for fitness and mental well-being. Prepare for security checks, label weights, and be ready to explain. Rucking can be done indoors on a treadmill for safety and convenience.
Rucking, or carrying weight while walking, offers numerous benefits including improved confidence, physiological health, and the ability to move freely. Incorporate rucking into daily life for a unique and effective training method.
Rucking, carrying weight over long distances, enhances physical capabilities, fosters a metaphorical outlook, sets goals for later years, leads to active, fulfilling lives, and is a reminder of the importance of growth and connection.
Join The Drive with Peter Attia's premium membership for comprehensive podcast show notes, monthly Q&A episodes, a curated newsletter, exclusive podcast feed, and member-only content. Accessible at peteratiamd.com/subscribe.

📝 Podcast Summary

Exploring the Benefits of Rucking with Jason McCarthy

Jason McCarthy, a former US Special Forces member and founder of Go Ruck, shares how rucking, a military training method, can benefit anyone looking to improve their physical fitness and mental resilience. Jason's background in the military and his experience with rucking inspired him to bring this effective training method to the masses. During the podcast, Jason discusses the importance of proper equipment, weight management, and injury prevention. He also shares how rucking can be incorporated into various fitness routines and the benefits of starting with shorter distances and gradually increasing the duration and weight. Overall, the conversation offers valuable insights into the world of rucking and its potential to enhance overall health and wellness.

Growing up in Ohio shaped the speaker's experiences and goals

The speaker's upbringing in Ohio, influenced by his grandparents, played a significant role in shaping his experiences and goals. Despite facing challenges in high school and college, he remained focused and eventually studied economics. However, after the attacks on September 11, 2001, he felt compelled to serve his country and joined the military, despite the lengthy application process. Through these experiences, the speaker learned the importance of perseverance and staying true to one's values. Despite the challenges he faced, he remained determined to achieve his goals and make a positive impact on the world.

9/11 influenced speaker's decision to join CIA

The events of 9/11 and the aftermath significantly influenced the speaker's decision to join the CIA. He felt disconnected from the action happening in New York and Washington D.C., and was inspired by the sacrifices of first responders and the military. However, he was unaware that the CIA did not train individuals to become agents from scratch. Instead, he was advised to join the military first and then apply to the CIA. Despite this setback, the speaker's determination to serve his country led him to bypass the officer route and enlist in the army, eventually joining the Special Forces. The period was marked by a growing sense of divisiveness in America, and the speaker felt a strong desire to contribute to the ongoing wars against terrorism.

Motivations for Serving and Fighting

The drive to serve and fight for one's country can come from various experiences and influences in a person's life. The speaker, who felt compelled to join the military and become a Green Beret, attributes his motivation to a combination of factors including his upbringing, personal convictions, and the events of September 11, 2001. He emphasizes that everyone's path to finding their purpose is unique, and that the need for service should be nonpartisan. The speaker also acknowledges the challenges and hardships that come with making such a decision, but ultimately believes that pushing through and learning what matters most is essential for personal growth.

Making difficult decisions for country and serving as a Green Beret

Making difficult decisions, especially when it comes to serving one's country, can be filled with uncertainty and self-doubt, but ultimately, following through with what one knows is right, even if it involves risk, can lead to a life free of regret. Green Berets, a branch of the Army Special Forces, have a long history of making an impact with minimal resources by partnering with local forces and speaking their language. Their training includes language skills and the ability to work well with others, which is crucial for diplomatic missions. The decision to join the military and serve as a Green Beret was a hard one, but for some, it's a decision they'll never regret. Green Berets have been around since the Korean War and have been instrumental in missions from Afghanistan to Africa. Their ability to work with local forces and achieve desired outcomes with a minimal footprint is a testament to their unique skills and the importance of cultural understanding.

Military training for special forces: Mental and physical toughness, adaptability, and navigating morally gray situations

Military training, particularly for special forces, requires mental and physical toughness, adaptability, and the ability to navigate complex, morally gray situations. This was emphasized through stories of real military experiences, including encounters with warlords and grueling physical training. The speaker highlighted the importance of rucking as a foundation of special forces training and shared personal experiences of the challenges involved. The training is not just about physical strength, but also about individual resilience and the ability to function effectively in challenging, often unpredictable environments. The speaker also shared insights from former SEAL friends about the importance of mental toughness and the ability to endure the rigors of training. Overall, the message was that military training demands a high level of commitment, adaptability, and resilience.

Navy SEAL BUD/S Training: Testing Endurance and Mental Toughness

The BUD/S training process for Navy SEALs is designed to test not only physical endurance but also mental toughness. Rucking, the foundation of the training, is about self-reliance and efficiency. Instructions are minimal, and candidates are expected to figure out their own solutions. The selection process is rigorous, with a high attrition rate. Physical appearance is not a reliable predictor of success, as mental fortitude and teamwork play crucial roles. The toughest candidates may not look imposing but possess unyielding determination and resilience. The goal is not just to survive but to perform, as candidates must meet hit times, endure peer reviews, and demonstrate the ability to work well in a team.

Special Forces Training: Pushing Limits of Mind and Body

Special Forces training, such as Buds and Q course, pushes individuals to their mental and physical limits. The mind plays a crucial role in enduring the rigors of these programs, and recovery capacity decreases with age. The training involves extensive rucking, with weights ranging from 45 to 85 pounds, and limited food supplies, often relying on MREs. The challenges progress from individual foot races to team tactics, requiring the dispersal of heavier loads. The base pack is large and holds numerous supplies. The mental fortitude and determination to push through the physical and mental challenges are essential for success. Injuries are more prevalent, and the recovery time is longer compared to younger years. The unknown aspect of the training makes it challenging, and it requires consistent effort and persistence over days, weeks, and months.

Carrying heavy loads during combat

During combat situations, soldiers carry heavy loads on their shoulders, often without hip belts or chest straps for quick access to essential equipment. This is particularly true during urban assaults where having gear easily accessible is crucial. In military exercises like the 125-pound insertion, soldiers jump with their packs serving as parachutes, which are fully attached to their rucksacks. After landing, they must get their packs back on, which is a team effort and a physically demanding process. During these exercises, soldiers may carry their packs for extended periods, such as the 18-hour trap in a North Carolina pine forest. Overall, the experience of carrying heavy loads in combat situations is grueling and requires a high level of physical endurance.

The feeling of being consumed by physical challenges

Enduring physical challenges, such as military training, can be mentally and emotionally taxing. The speaker describes the feeling of being consumed by the need to keep moving and reach the goal, which he compares to being cold. He emphasizes the importance of being prepared and in good shape to face such challenges, as well as the sense of accomplishment and gratitude for the body and mind that comes with completing them. The speaker also mentions the importance of maintaining physical fitness during breaks in training and using various methods to toughen up the feet to prevent blisters. Overall, the experience of pushing oneself to the limit can be both grueling and rewarding.

Preparation for unpredictable situations

Dedication to physical and mental preparation can help individuals excel in challenging environments and build resilience. The speaker recounts his experience in military training, where CrossFit workouts and other rigorous activities were emphasized to prepare for unpredictable situations. He shares how he supplemented his training with yoga and swimming to enhance his abilities and boost his confidence. Despite facing difficulties and doubts, he remained committed to optimizing his performance and learned valuable lessons from his mentors. Ultimately, his dedication paid off during his deployment in Iraq, where he faced adversity and had to rely on his physical and mental fortitude.

Military experience goes beyond a paycheck

The military experience goes beyond a paycheck and a contract. It's about being part of a team, a tribe, where you matter and find purpose. Leaving the military can be a challenging transition as you lose this sense of identity, community, and structure. The emotional processing of experiences in the field, such as grief and loss, can be difficult and may impact the adjustment to civilian life. The lack of societal understanding and support can exacerbate these challenges. Overall, the military experience shapes individuals in profound ways, and the transition out requires acknowledgement and support for the unique challenges it presents.

Struggling with the Transition from Military to Civilian Life

While the structure and camaraderie of the military can bring a sense of improvement to one's life, leaving it behind for the sake of personal freedom comes with its own challenges. The speaker found himself struggling to rebuild relationships and feeling a deep sense of shame about his military past. He even went to great lengths to hide his past from others. However, despite his initial thoughts of returning to the military, the long separation from his wife and the difficulties of maintaining a relationship in their respective careers proved to be insurmountable. Ultimately, the speaker learned that true partnership and effective communication are essential for a successful relationship, whether in or out of the military.

From Divorce to New Purpose: Overcoming Challenges

Life can be unpredictable and challenging, and sometimes we face failures that seem insurmountable. The speaker in this conversation shares his experience of going through a divorce after a long relationship, feeling lost and without direction after leaving the army. He didn't have a job or prospects and struggled to find a new purpose. However, he learned that everyone has a breaking point and that it's essential to be kind to others and understand that they may be going through tough times. The speaker also mentions how the American taxpayer's support in financing his education was crucial in helping him regain confidence and find a new mission in life. Ultimately, he found happiness and love again, and the experience made him more compassionate and understanding. The speaker's story reminds us that failure is a part of life, and it's essential to keep pushing forward and be open to new opportunities.

The importance of community and self-sufficiency for mental and emotional well-being

Asking for help and building a community are essential for mental and emotional well-being, especially after leaving a high-pressure environment like the military. The speaker shares his experience of feeling lost and helpless after his military career, and how a dog helped him get back on his feet by serving as a companion and a reason to get out of the house. He emphasizes the importance of having a support system and being prepared for unexpected situations, as demonstrated by the concept of a "Go bag." The speaker also highlights the potential danger of societal breakdown during natural disasters or other crises, making self-sufficiency and community crucial for survival.

Preparation and having a plan bring peace of mind

Preparation and having a plan in place can bring peace of mind in uncertain situations. The speaker shared his experience of creating "go bags" or emergency kits, inspired by his time in the military. He emphasized the importance of being well-trained and having small, non-military looking bags with removable iron plates for added weight. The idea for Go Rock, a business selling these bags, didn't start with the focus on rocks, but rather the need for compact, effective emergency kits. The speaker also touched upon the challenges of starting a business from scratch and the importance of a strong partnership, as he worked with a couple in Montana to develop the product. Overall, the conversation highlights the value of being prepared and the transformative power of turning a personal need into a successful business venture.

Lesson from Goruck's founder: Focus on unique selling proposition

When starting a business, it's essential to understand your unique strengths and leverage them. The founder of Goruck, Gorrick Callahan, learned this the hard way when he drove around the country trying to sell his backpacks to retail stores in 2010. He believed in the quality of his product, made exclusively in America, but the high price point was a barrier. He learned that fighting fair wasn't an option and instead, he should have focused on his unique selling proposition – the story behind the product and its American-made quality. Despite the initial failure, Callahan persisted and eventually found success by pivoting to a direct-to-consumer model and emphasizing the product's versatility and durability. Simplifying the design and focusing on the core product, the GR1, helped him overcome the challenges and build a successful business.

Selling an unproven brand during a features-focused era

Selling a high-priced, unproven brand with a simple and black product during a time when consumers were focused on features and colors proved to be a challenge. The entrepreneur, despite having quality and craftsmanship, faced resistance due to the perceived lack of value. Education and changing consumer mindset were difficult, leading to slow sales and financial struggles. However, through partnerships and events like the Go Rock Challenge, which leveraged the entrepreneur's military background, they were able to gain traction and eventually break through the zero to one barrier. The Go Rock Challenge, a spontaneous and challenging event led by current and former Special Forces, provided a platform for the entrepreneur to showcase their product and build a community around it.

A transformative event pushing limits and fostering camaraderie

The GoRuck Challenge was designed to be an extreme rite of passage, pushing individuals beyond their limits and fostering camaraderie among people from diverse backgrounds. Starting as a 5-hour event, it evolved into longer challenges with varying durations and weight requirements. The original weight determination was based on a person's size, but the challenges became even more demanding with activities like Indian runs and log carrying. The goal was not just to get in shape, but to earn confidence and prove one's capabilities. The events were held every weekend, with the founder, often a former special operations member, leading the way. Participants were willing to endure great hardships, and the GoRuck Challenge provided an outlet for those seeking to do hard things and be part of a team. With hundreds of events put on since 2010, the GoRuck Challenge continues to transform individuals and bring people together.

Overcoming Challenges Together

The GORUCK Challenge, an extreme endurance event, brought people together despite their lack of training or initial reluctance. The military influence and team aspect made it appealing to a diverse group of athletes. During the event, participants learned valuable lessons about humility, teamwork, and perseverance. One memorable moment involved a struggling participant who was encouraged to give up his pack to a teammate, leading to a deeper bonding experience. The challenge also taught the importance of distributing weight evenly among team members and allowing for rest to prevent exhaustion. Overall, the GORUCK Challenge offered more than just a physical challenge; it fostered emotional growth and strengthened human connections.

Exploring the benefits of rucking

Rucking, or carrying heavy weights for long distances, not only builds physical endurance but also fosters community and mental wellbeing. The practice, which has its roots in military training, has evolved into a popular form of exercise and social activity. The founder of Go Rock, a company that provides rucking events and equipment, shared how the community organically formed around the activity, leading them to develop specialized gear and events to cater to different needs. Rucking offers a unique experience, allowing individuals to disconnect from technology and focus on the journey, providing mental health benefits and a sense of camaraderie. It's not just about the exercise, but the experience and the connections made along the way.

Improve health through rucking with any backpack

Rucking, or carrying a weighted backpack, is a simple yet effective way to improve mental, physical, and social health. You don't need a specialized rucksack to get started – use whatever backpack you have and add some weight. Begin with a manageable weight, such as 20 pounds, and gradually increase as you build strength and endurance. Rucking is a low-impact activity that can be done outside or on a treadmill, making it accessible for people of all fitness levels. The benefits extend beyond physical health, as rucking can also improve mental clarity and social connections. So, don't let the idea of purchasing specialized gear hold you back – get started today with what you have and enjoy the numerous benefits that come with rucking.

Start with manageable weight, gradually increase

When it comes to carrying weight for training or outdoor activities, starting out with a manageable weight and gradually increasing it is important. There's no shame in using lighter weights, especially if you're new or not used to carrying heavy loads. The choice between a rucksack and a weight vest depends on personal comfort and the specific activity. Rucksacks can be more comfortable for some people as they allow for better posture, while weight vests are essential for certain jobs where comfort and breathability may be secondary to functionality. Ultimately, the key is to find what works best for you and prioritize comfort, posture, and breathing.

Finding the right fit and technique for carrying a heavy load during rucking

Finding the right fit and technique for carrying a heavy load during rucking is crucial for stability and comfort. Some people prefer the feeling of having the weight high and tight on their shoulders, while others might prefer transferring the load to their hips for better stability, especially when carrying heavier loads. It's essential to experiment and find what works best for each individual. The technique of rucking, starting with the shoulders and transferring the load to the hips, can be different for everyone depending on the load and personal preference. Additionally, the Go Ruck events have evolved to be more accessible, with people gathering in various locations and participating in rucks of different lengths and difficulties. The 75-kilometer ruck from Utah to Omaha, passing through significant historical sites related to World War II, offers a unique perspective on the sacrifices made during the war.

Honoring D-Day's 80th Anniversary with Challenging Events and Footwear

The American Cemetery in Normandy is a place of both solemn reflection and incredible spirit. To honor the 80th anniversary of D-Day, various events are being organized, including challenging endurance races like the 80-kilometer ruck march and the grueling 48-hour Goruck selection. These events test participants both physically and mentally, fostering camaraderie and resilience. The GoRuck team emphasizes the importance of preparation and teamwork, with the understanding that everyone will face highs and lows during these long events. The team also produces high-quality footwear, like the ballistic trainers, to support individuals in their training and endurance challenges. Overall, the D-Day anniversary events and the GoRuck team's commitment to challenging experiences serve as a testament to the enduring spirit of those who have served and continue to serve.

Expertise and Experience are Key in Footwear Industry

When it comes to creating high-quality footwear, expertise and experience are crucial. The process of building footwear involves complex chemistry and manufacturing techniques, making it essential to have a subject matter expert on board. Without someone like Paul Lichfield, who has dedicated his life to the field and has a proven track record of success, attempting to start a footwear company could result in subpar products. Furthermore, footwear is a necessity for those who carry heavy loads or live on their feet, making it a crucial aspect of military training and everyday life. The importance of supportive footwear cannot be overstated, as it can significantly impact performance and prevent injuries. When choosing between Go Rock's footwear offerings, such as the ballistic trainer and the boot, it's essential to consider the specific use case and individual needs. While the ballistic trainer is ideal for garage gym workouts, the boot is inspired by military jungle boots and offers superior support for carrying heavy loads.

Proper footwear and gradual progression prevent rucking injuries

Proper footwear and gradual progression in training are crucial to prevent injuries during rucking and other physical activities. The drop in shoes matters for supporting the foot's arches and preventing injuries like shin splints and strain on the Achilles. Starting with too much weight or intensity too quickly can lead to injuries, especially in running. Instead, it's recommended to begin with lighter loads and gradually increase volume over time. Additionally, listening to your body and adjusting your training accordingly can help prevent injuries and ensure effective progress.

Maintain proper form and focus on steady pace for effective and injury-free workouts

Proper form and mastering the movement should be prioritized over adding excessive weight during workouts, especially for beginners. Leaning forward and hunching over can increase the risk of injury and should be avoided. Aim for a few miles with a light load a couple of times a week to start, focusing on maintaining good form and breathing techniques. While there's no strict limit to the frequency of workouts once you're in a cardio zone, it's essential to listen to your body and adjust accordingly. Going downhill with weight on your back can help build eccentric strength, but increasing speed may not be necessary for most individuals and could potentially lead to increased knee strain. Ultimately, focusing on maintaining a steady, safe pace and proper form is crucial for effective and injury-free workouts.

Rucking: Carrying Weights for Fitness and Well-being

Rucking, or carrying weight on your back, can be a beneficial practice for both physical fitness and mental well-being. Rucking can be done with various weights, from light to extreme, and even using items like plates or rocks found during travel. However, there are challenges when it comes to transporting weights through security checkpoints. The best approach is to be prepared to check or sacrifice the weights, clearly label them, and be ready to explain what they are. Lighter weights may be more likely to be confiscated due to potential safety concerns. Rucking can be done on a treadmill as an alternative to outdoor conditions, offering advantages such as safety and convenience, but missing out on the benefits of being outside. Ultimately, rucking is a versatile and effective way to incorporate weight training into daily life, whether at home or on the go.

Training with Weight: The Benefits of Rucking

Rucking, or carrying weight while walking, can be an effective training method for endurance events and overall physical health. It's not just about running or using a treadmill, but also incorporating the variable of weight. Rucking can be adjusted in terms of weight and speed to challenge different systems and make workouts more enjoyable. The ultimate goal is to make rucking a more popular and integral part of people's lives, as it offers numerous benefits, including improved confidence, physiological health, and the ability to move freely. The first step is to raise awareness of the benefits of rucking and encourage people to incorporate it into their daily lives, even in simple ways like carrying their bags instead of rolling them at the airport. Rucking is a unique way to engage with the world around us and tap into our natural ability to move and carry weight, which is essential for overall well-being.

Improve physical and mental health through rucking

Rucking, or carrying weight over long distances, is a simple yet effective way to improve both physical and mental health. This practice, which has been used for millennia, is a foundational aspect of human survival and thriving. Rucking not only enhances our physical capabilities but also fosters a metaphorical outlook on life, encouraging us to take action and move forward rather than idling in comfort. By setting specific goals for our later years, we can unlock the benefits of rucking and lead more active, fulfilling lives. The speaker's passion for this practice and its transformative impact is a testament to the human spirit and the importance of camaraderie and shared experiences. The speaker's mission to pay it forward, inspired by his own military background, is a reminder of the power of perseverance and the desire to help others. In summary, rucking is a simple yet profound practice that can lead to significant improvements in our physical and mental well-being, and can serve as a reminder of the importance of striving for growth and connection throughout our lives.

Exclusive benefits for longevity enthusiasts

A premium membership to The Drive with Peter Attia offers numerous benefits for those interested in longevity. These benefits include comprehensive podcast show notes, monthly Ask Me Anything episodes with detailed responses to subscriber questions, a dedicated team-curated newsletter, access to a private podcast feed, and a member-only podcast featuring the best excerpts from previous episodes. These perks provide in-depth information and clarity on topics of interest, making it an excellent resource for those seeking to expand their knowledge on longevity. Additionally, it's important to note that this podcast is for informational purposes only and does not constitute medical advice. For more information and to access these member-only benefits, visit peteratiamd.com/subscribe. Remember, always consult with healthcare professionals for any medical concerns.

Recent Episodes from The Peter Attia Drive

#301 - AMA #59: Inflammation: its impact on aging and disease risk, and how to identify, prevent, and reduce it

In this “Ask Me Anything” (AMA) episode, Peter delves into the often misunderstood concept of inflammation. He first defines inflammation and differentiates between acute inflammation and chronic inflammation, the latter of which is linked to aging and a plethora of age-related diseases. Peter breaks down the intricate relationship between chronic inflammation, obesity, and metabolic health, and highlights the signs that might suggest someone may be suffering from chronic inflammation. From there, the conversation centers on actionable advice and practical steps one can take to manage and minimize chronic inflammation. He explores how diet plays a crucial role, including the potential benefits of elimination diets, and he examines the impact of lifestyle factors such as exercise, sleep, and stress management. Additionally, he discusses the relevance of food inflammatory tests and concludes by examining the potential benefits and drawbacks of drugs and supplements in managing inflammation.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #59 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

Defining inflammation (and the cultural impact of Napoleon Dynamite) [1:45];
Acute vs chronic inflammation [8:00];
The connection between chronic inflammation, aging, and age-related diseases [11:00];
The impact of inflammation on metabolic health [18:30];
Understanding and diagnosing chronic inflammation: blood tests and other approaches, and challenges with measurement [20:00];
Factors that contribute to low-level chronic inflammation [28:00];
Minimizing inflammation through diet [29:45];
The important role of fiber for gut health and inflammation [33:45];
A closer look at the impact of trans fats and saturated fats on overall health [34:45];
Why Peter prefers dietary fiber from food sources over supplements [38:30];
Debunking “superfoods”: emphasizing proven methods over marketing claims for reducing inflammation [39:00];
Is there any value in over-the-counter food inflammatory tests? [42:30];
Food elimination diets: how they work, symptoms and markers to watch, challenges and limitations [45:15];
Identifying dietary triggers for gut-related symptoms through low-FODMAP diets like the “carnivore diet” [51:15];
Dairy: the complex role of dairy on inflammation and individual responses [55:00];
Wheat: the complexities and conflicting evidence around wheat's inflammatory effects [57:45];
How exercise influences inflammation [1:02:00];
How sleep quality and duration impacts inflammation [1:07:00];
The potential impact of chronic psychological stressors on inflammation [1:13:00];
The impact of oral health on inflammation and overall well-being [1:15:00];
The role of medications in managing chronic inflammation [1:18:15];
Supplements: evaluating the efficacy of various anti-inflammatory supplements [1:22:15];
Parting thoughts and takeaways [1:27:00]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

enMay 13, 2024

#300 - Special episode: Peter on exercise, fasting, nutrition, stem cells, geroprotective drugs, and more — promising interventions or just noise?

In this special edition celebrating 300 episodes of The Drive, Peter discusses a variety of popular topics and health interventions and classifies them based on their level of evidence and relevance using the following categories: proven, promising, fuzzy, noise, and nonsense. Peter first delves into the topic of geroprotective molecules, covering rapamycin, metformin, NAD and its precursors, and resveratrol. Next, he explores the significance of metrics like VO2 max and muscle mass, as well as emerging concepts like blood flow restriction and stem cells. The conversation extends to nutrition, addressing questions surrounding long-term fasting, sugar consumption, sugar substitutes, and the contentious role of red meat in cancer. Peter not only provides his current stance on each topic—most of which have been covered in great detail in the previous 300 episodes—but also reflects on how his opinion may have evolved over the years.

We discuss:

Defining the categories of “proven, promising, fuzzy, noise, and nonsense” [3:15];
Rapamycin [9:30];
Metformin [17:00];
NAD and its precursors [24:30];
Resveratrol [32:45];
The importance of VO2 max, muscle mass, and muscular strength for lifespan [38:15];
Blood flow restriction (BFR) training [44:00];
Using stem cells to treat osteoarthritis or injury [51:30];
Fasting as a tool for longevity (and why Peter stopped his fasting protocol) [55:45];
The energy balance theory [1:06:30];
The idea that sugar is poison [1:12:00];
The idea that sugar substitutes are dangerous [1:22:15];
The debate on red meat and cancer [1:28:45]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

enMay 06, 2024

Special episode with Dax Shepard: F1 and the 30th anniversary of Ayrton Senna’s death

This is a special episode of The Drive with Peter’s friend and fellow car enthusiast Dax Shepard. In this podcast, which commemorates the 30th anniversary of the death of Brazilian Formula One legend Ayrton Senna, Dax sits down with Peter to better understand what made Senna so special and why Peter remains an enormous fan. This conversation focuses on Senna’s life, the circumstances of his death, and his lasting impact and legacy on the sport of F1.

We discuss:

Peter’s interest in motorsports began as a child [2:30];
The drama and dangers of F1 [6:00];
What made Senna special [13:00];
What Senna meant to Brazilians [24:00];
The cause of the fatal crash [28:15];
Why Peter is obsessed with Senna [40:30];
Being the best versus having the best record [43:30];
Senna’s unique driving style and incredible intuition about automotive engineering [46:30];
Back to the day of the dreadful race [53:00];
What Peter believes caused the crash [1:02:45];
Views on dying young, in the prime of life [1:13:00];
Senna lives on in his foundation and in safety changes adopted by F1 [1:21:00];
Statistics aren’t enough for fandom, and why people like who they do [1:24:15];
The biggest difference between F1 today and F1 in the 80s [1:28:30];
Senna’s driving superpower [1:30:30];
The fastest drivers currently in F1 [1:38:30];
Current F1 obsessions [1:45:00];
How hard it is to do what the top F1 drivers do [1:50:15];
Dax’s love of motorcycles and his AMG E63 station wagon [1:52:15];
Awesome Senna mementos from Etsy [2:01:15];
What makes specialists interesting, and Max’s devotion to F1 [2:10:15];
What Senna might have done if he had not died that day [2:14:00];
Michael Schumacher and Max Verstappen are also top F1 drivers [2:17:30];
Interlagos in Sao Paulo Brazil is always an incredible experience [2:18:45]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

enApril 29, 2024

#299 ‒ Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of resistance training | Luc van Loon, Ph.D.

Luc van Loon is an internationally renowned expert in skeletal muscle metabolism. In this episode, Luc starts with an exploration of the roles of insulin and triglycerides in endurance exercise, highlighting their impact on skeletal muscle metabolism, and he offers profound insights into the significance of protein in this context. He elucidates how different protein types and forms influence muscle protein synthesis rates, exploring the nuances of protein absorption, digestibility, amino acid quality, and their implications for performance and recovery. Delving deeper, he differentiates between animal and plant protein sources, unraveling the distinctive properties of various protein types, from the differences between whey and casein to the emerging trends in collagen protein supplementation. Moreover, Luc dissects the intricate connections among physical activity, lean muscle mass, muscle protein synthesis induced by resistance training, and dietary protein.

We discuss:

Luc’s background and insights about fuel selection during exercise [3:30];
Fuel utilization during endurance exercise [9:30];
Fat metabolism, intramuscular lipids, and the nutritional dynamics of endurance sports [17:15];
The optimal window for replenishing intramuscular fat stores and glycogen post-exercise [25:15];
Luc’s interest in protein metabolism and exploration of amino acids' dual role as building blocks and signaling molecules in driving muscle protein synthesis [32:15];
How protein metabolism differs between sedentary individuals and those engaged in predominantly strength training or endurance training [38:45];
The basics of how proteins are digested and absorbed, and how muscle protein synthesis is measured [50:30];
How factors like food texture, cooking methods, and protein composition impact muscle protein synthesis, and the importance of protein distribution throughout the day [59:45];
Differences in whey and casein proteins, and the ability of ingested protein to stimulate muscle protein synthesis [1:03:30];
Dietary protein distribution and quantity for the maximization of muscle protein synthesis [1:09:00];
Muscle loss with age and inactivity and the importance of resistance exercise to maintain type II muscle fibers [1:17:15];
Differences between whey and casein proteins, and the importance of both quantity and quality of protein sources [1:28:30];
Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality, and more [1:37:00];
How to preserve muscle while trying to lose weight [1:46:00];
Anabolic resistance and overcoming it with physical activity [1:55:45];
Importance of protein intake and physical activity in hospitalized patients [2:06:30];
Reviewing the efficacy of collagen supplements [2:13:30];
Plant-based diets: how to ensure a balance of amino acids, and other considerations [2:20:30];
Future research: understanding protein metabolism in the brain [2:23:45]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

enApril 22, 2024

#298 ‒ The impact of emotional health on longevity, self-audit strategies, improving well-being, and more | Paul Conti, M.D.

Paul Conti is an author and practicing psychiatrist who specializes in helping people heal from trauma. In this episode, Paul returns to The Drive to delve into the intricate relationship between emotional health, healthspan, and lifespan. He first challenges common assumptions about the inevitable decline of emotional health with age, providing strategies for conducting a comprehensive audit of internal emotional health. He establishes a framework for the foundation of good emotional health: a balance between the generative drive, the assertive drive, and the pleasure drive. Paul also explores the nuanced dynamics of motivation, happiness, and satisfaction as it relates to material possessions, draws connections between physical and emotional well-being, confronts the impact of negative self-talk, and describes how making peace with our mortality can foster a sense of hope, purpose and well-being. Additionally, Paul offers many practical insights into initiating emotional health improvements and navigating the search for a suitable therapist.

We discuss:

The importance of prioritizing emotional health as we age [2:45];
The impact of emotional health on healthspan and how to foster a proactive approach to emotional well-being [7:00];
The discrepancy between outward success and inner fulfillment, and the importance of a healthy “generative drive” for genuine well-being [13:00];
A deeper dive into generative drive: impact on human behavior, resilience, purpose, and more [23:15];
Evaluating one’s inner self: introspection, self-awareness, challenging societal norms, and returning to the basics of physical and emotional well-being [29:00];
Self-auditing tools: introspection, curiosity, and exploring underlying reasons for unwanted behaviors [41:45];
Breaking free from destructive cycles by understanding the continuum of self-care and addictive behaviors and remaining curious [50:15];
Critical self talk: the malleability of one’s inner dialogue and the potential for transformative change with perseverance and self-compassion [1:00:15];
Slowing the anger response and gaining insights into the underlying triggers to achieve lasting change and self-understanding [1:13:45];
Foster gratitude and humility by achieving balance between the three drives—assertion, pleasure, and generative [1:20:45];
The conflict between intellectual understanding and emotional feelings, problematic comparison frameworks, and the importance of living in the present with intentionality [1:24:15];
How making peace with our mortality can foster a sense of hope, purpose and well-being [1:34:45];
Advice for finding a compatible therapist [1:43:45];
The key components of therapeutic progress [1:57:00];
The caricatures of four common patient phenotypes, and how to get through to them [2:05:30];
How Paul manages his own well-being and the emotional challenges that come with his line of work [2:15:15]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

enApril 15, 2024

#297 - AMA #58: Iron: its role in health, testing methods, and strategies for preventing and managing iron deficiency

In this “Ask Me Anything” (AMA) episode, Peter delves into the crucial yet often overlooked topic of iron and iron deficiency. He explores why iron is indispensable for the body, explains the repercussions of iron deficiency, and sheds light on the prevalence of this issue and who is most susceptible. Peter outlines strategies for increasing iron levels, covering dietary iron, supplementation, and infusion options, while also discussing the suitability of each approach for different individuals. Shifting gears, Peter tackles rapid-fire questions on creatine and sodium, as well as inquiries related to his book.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #58 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

Overview of today’s topics and the importance of understanding iron levels in the body [1:45];
The importance and ubiquity of iron in the body, and the role of the protein called ferritin [4:30];
The processes of iron absorption, utilization, and transportation [9:30];
Options for testing iron levels and how to interpret the results [13:45];
What does it mean to be iron deficient, and how is it different from anemia? [17:15];
Symptoms of iron deficiency and/or anemia [22:15];
How prevalent is iron deficiency, and who is most susceptible? [24:30];
The importance of consuming an adequate amount of iron daily to prevent deficiency [30:30];
The best way to improve iron levels for someone who is deficient [34:45];
Iron supplementation: various formulations and potential side effects [37:45];
Intravenous iron infusion as an alternative to oral supplements -- plus restless legs syndrome and other topics [42:00];
Iron supplementation: who should and should not consider it [44:00];
Peter’s approach to creatine and his pre- and post-workout supplements [50:15];
Navigating sodium intake: effect on blood pressure, who should use precaution, and other considerations [54:45];
Peter’s thoughts about the potential of writing another book [57:15]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

enApril 08, 2024

#296 ‒ Foot health: preventing and treating common injuries, enhancing strength and mobility, picking footwear, and more | Courtney Conley, D.C.

Courtney Conley is an internationally renowned foot and gait specialist. In this episode, Courtney delves into the intricate world of foot anatomy and functionality. She explores the complexities of the foot, discussing its anatomy, common injuries, and the importance of understanding its structure in preventing issues. She covers a range of foot ailments, factors contributing to them, treatment options, and prevention strategies. She delves into the significance of loading, balance, range of motion, and posture, emphasizing the crucial role of strength in preventing both injuries and falls. Additionally, she sheds light on the interconnectedness of the kinetic chain, from the leg muscles down to the foot, and how issues within this chain can cascade downstream, leading to various injuries and pathologies. Additionally, she provides a comprehensive overview of footwear, discussing suitable options for both adults and children to promote foot health and mitigate potential problems.

In addition to this interview, Courtney also recorded a series of videos to better explain a number of the concepts discussed such as diagnostic tests that are used to determine mobility and strength and the exercises one should perform to improve the outcomes based on the diagnostics. The interview will be available to everyone while the videos from the gym will only be available to paid subscribers (found at the end of the show notes page).

We discuss:

Why Courtney chose to specialize in the foot [3:30];
The vital role of foot strength, function, and health in human movement and well-being [6:15];
Anatomy of the rear foot and midfoot [10:15];
The development of flat feet, the impact of footwear, and the benefits of going barefoot [19:45];
Anatomy of the forefoot, common injuries, and why most injuries occur in the forefoot [23:15];
Foot musculature and its role in maintaining foot stability and preventing deformities like bunions and hammer toes [30:15];
The intrinsic musculature of the foot, plantar fasciitis, footwear, and more [39:00];
Plantar fasciitis: diagnosis, causes, and treatment [51:30];
Posterior leg muscles: strength assessment methods, role in ACL injuries, and more [59:15];
Lateral and medial muscles: ankle stability, arch support, big toe stabilization, and exercises to strengthen and prevent injuries [1:04:15];
Importance of strength of lower leg muscles for gait and preventing shin splints, stress injuries, and more [1:08:15];
Tendinopathies and other common pathologies related to the anterior and lateral compartments of the foot [1:13:00];
The importance of midfoot integrity, ankle dorsiflexion, and a discussion of gait alterations [1:19:45];
Proximal stability and its implications for posture and movement patterns [1:27:00];
The age-related decline in foot sensation and strength [1:32:45];
Common toe injuries, treatment, and how to prevent further progression of the injury [1:36:30];
Preventing falls and managing arthritis with proactive foot care and exercises [1:46:45];
Footwear: advice for picking shoes that promote foot health [1:54:45];
Footwear for runners [2:05:30];
The importance of prioritizing footwear that promotes natural foot movement and strength while considering individual comfort and foot health needs [2:09:30]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

enApril 01, 2024

#295 ‒ Roadway death and injury: why everyone should care and what you can do to reduce risk | Mark Rosekind, Ph.D.

Mark Rosekind is an expert on road safety and a policy leader with more than 30 years of experience enacting strategic, practical, and effective data-based solutions that enhance driver and pedestrian safety and health in complex environments. In this episode, Mark delves into the persistent issue of accidental deaths resulting from roadway accidents, a concern for those focused on longevity given its consistent risk throughout life. From exploring statistics on car crashes to identifying the demographics most at risk and the key locations of incidents, he uncovers various risk factors including distractions like smartphone usage, the influence of alcohol and cannabis, the dangers of sleep deprivation, and speeding. Mark also provides practical advice for both drivers and pedestrians to enhance safety, while delving into the potential and challenges of emerging technologies such as autonomous vehicles. Additionally, Mark provides valuable resources for listeners, particularly parents navigating the road safety landscape with teenage drivers.

We discuss:

Mark’s background and education, and the profound impact of transportation accidents on human lives [4:15];
From sleep science to safety leadership: Mark’s journey in transportation innovation [14:15];
Stats on transportation accidents and fatalities [18:00];
Historical trends in road fatalities and the key contributors—impairment, distraction, and more [28:00];
The demographics of drivers involved in crashes, and the life-saving potential of better driver education programs [34:30];
The most critical areas where drivers need to be hyper-aware to protect themselves [41:00];
The role of the National Transportation Safety Board (NTSB) in accident investigations, and the importance of data sources like event data recorders (EDRs) in accident reconstruction and investigations [47:00];
The dangers of phone use while driving [53:45];
How drunk driving was addressed through advocacy and legal changes [1:01:30];
The need to address distracted driving and the psychological impact of distracted driving accidents on both victims and perpetrators[1:07:15];
Navigating the roads and lowering your risk of accidents: weather, human error, and defensive driving [1:15:45];
The impact of impaired driving: alcohol, cannabis, prescription drugs, and more [1:26:15];
Mitigating the effects of vehicle speed [1:38:15];
The promise and challenges of autonomous vehicles for road safety [1:44:15];
Automatic emergency braking (AEB): the effectiveness and challenges of implementing AEB as a standard feature in new vehicles [1:53:00];
Sleep deprivation: the impact of poor sleep, drowsiness, and disrupted circadian rhythm on driving [1:58:15];
Protecting pedestrians: strategies for reducing the risk of fatal accidents with pedestrians on foot or bicycle [2:02:30];
Empowering safe driving: essential resources and tips for parents and teenage drivers [2:14:00];
Promoting a culture of proactive safety: parting thoughts from Mark [2:19:15]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

enMarch 25, 2024

#294 ‒ Peak athletic performance: How to measure it and how to train for it from the coach of the most elite athletes on earth | Olav Aleksander Bu

Olav Aleksander Bu is an internationally renowned sports scientist acclaimed for his coaching prowess with elite athletes spanning a diverse range of sports disciplines. In this episode, Olav delves deep into the intricacies of VO2 max and its profound impact on performance. They explore the relationship between VO2 max and ATP production, energy efficiency, and power, as well as the impact of low-intensity training on VO2 max. The conversation extends to Olav’s experiences pushing the boundaries with high-performance athletes and the data driven interventions he uses to improve performance. They also dissect the role of lactate threshold, discuss other important metrics to track, and explore the exciting possibility of utilizing a portable VO2 testing device as a practical alternative to traditional lab-based assessments.

We discuss:

Olav’s background, expertise in exercise physiology, coaching experience, and interest in the extremes of human capability [4:15];
The processes of energy conversion within the human body and its implications for performance [9:30];
Improving movement efficiency, and the importance of mindfulness in training to optimize performance [20:00];
The relationship between VO2 max, power output, and endurance performance in different sporting contexts [34:45];
How VO2 max is measured in the lab, and why it’s a crucial predictor of both lifespan and quality of life [44:45];
Absolute vs relative VO2 max, the significance of functional threshold power in cycling, and the importance of longer duration tests for accurate assessments [54:00];
Portable VO2 testing devices as a practical alternative to lab-based tests [1:05:15];
The complexities of measuring ventilation and its impact on performance metrics like VO2 max and heart rate [1:15:45];
Training interventions to increase VO2 max, and factors that impact performance outcomes [1:23:30];
The respiratory exchange ratio (RER) and endurance sports, and how factors such as diet composition and exercise intensity influence RER values and performance [1:32:45];
Science-guided training for versatile athletes: maximizing VO2 max, power, torque, and cadence in cycling, and the importance of incorporating diverse stimuli to enhance performance [1:41:00];
Physiological limitations on VO2 max [2:02:15];
The different energy systems used during work, and other things to monitor like VCO2 and heart rate [2:06:00];
Lactate threshold and other metrics to guide your training [2:10:30];
Analysis of a lactate power curve: exploring lactate dynamics in endurance training and performance [2:23:15]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

enMarch 18, 2024

Cardiovascular Fitness

#293 - AMA #57: High-intensity interval training: benefits, risks, protocols, and impact on longevity

In this “Ask Me Anything” (AMA) episode, Peter delves into the topic of high-intensity interval training (HIIT), starting with addressing some common misunderstandings around this type of exercise and breaking down what HIIT truly entails. He examines the correlation between HIIT and VO2 max, a vital metric for overall health and longevity, and describes the beneficial impact of HIIT on longevity when incorporated properly. Additionally, he emphasizes the importance of building a wide base of cardiovascular fitness, reveals the optimal protocols for incorporating HIIT into a balanced routine, and discusses the risk of injury and other potential drawbacks of HIIT.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #57 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

Common questions about high-intensity interval training (HIIT) [1:30];
The origins of HIIT [3:15];
Defining HIIT training and differentiating it from sprint interval training (SIT) [5:45];
Why HIIT is often touted as a more efficient way to exercise [14:00];
Navigating the nuances of HIIT research: understanding limitations and the importance of a blended exercise routine [20:30];
The four pillars of exercise [24:15];
Using HIIT to improve VO2 max [26:00];
HIIT training for the untrained individual: impact on VO2 max and the interplay between exercise-induced adaptations and potential weight loss [33:00];
Sprint interval training (SIT) vs. HIIT: comparing the relative improvements in VO2 max and the impact of longer duration intervals [40:00];
Benefits and limitations of HIIT, drawbacks of overtraining with HIIT, and the importance of a diversified routine to increase total cardiorespiratory capacity [44:15];
HIIT protocols Peter recommends [58:45];
The risk of injury and other potential drawbacks of HIIT [1:02:15];
The importance of incorporating a balance of continuous moderate-intensity cardio and HIIT when aiming for longevity [1:04:00]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube