The Ultimate Longevity Pill...

Описание: If exercise were a pill, it would be the most powerful longevity drug we have.

In Episode 3, Dr Cois breaks down exactly what the evidence says about exercise across the lifespan — and turns it into a simple, repeatable plan.

✅ What you’ll learn in this episode:
• The US + Australian physical activity guidelines (cardio + strength + sitting less)
• Tier 1 vs Tier 2 training: foundations first, performance upgrades second
• Why cardiorespiratory fitness (VO₂max/CRF) is strongly linked to lower all-cause and cardiovascular mortality
• Why strength training matters for longevity: function, falls, bone density, and independence
• NEAT, steps, and ‘movement snacks’ — the everyday habits that make the plan work
• The 80/20 weekly training template you can start this week

🏃‍♂️ Tier 1 (Foundations):
• 150–300 min/week moderate activity (or 75–150 vigorous)
• Strength training ≥2 days/week (major muscle groups)
• Daily movement + breaking up prolonged sitting

⚡ Tier 2 (Upgrades):
• VO₂max-focused intervals (strategic, not constant suffering)
• Power + balance training (especially as you age)
• Smarter programming, progression, and periodisation

🧠 Coach’s lens:
Dr Cois draws on 11 years as a strength & conditioning coach (including elite footballers and Olympic-level athletes) to show how the same principles can be scaled for busy humans.

📌 Resources & references:
Show notes include key guidelines and research references in AMA style.

⚠️ Disclaimer:
This content is for education only and does not constitute medical advice. Always consult your clinician before starting or changing an exercise program, especially if you have medical conditions or symptoms.

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Website: www.drcois.com
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