By now, you’ve probably seen Dr. Peter Attia on 60 Minutes, discussing what sounded like the “secrets” to longevity and healthy aging. Dr Attia has been around for a while now, discussing the science behind why exercise is sooooo important, but it was great to see that it sounds exactly like what we’ve been teaching at Rx Fitness 235 for years!

It’s exciting to see the message getting airtime on international TV… but here’s the thing:
If you want to train directly with Dr. Attia, it’ll cost you over $100,000 just to get on his books.

Lucky for you, we’re about to save you that hundred grand.
Here’s the Lehmans version of his longevity plan — the stuff that actually matters, and the stuff you can start doing right now.

1. Strength Training: The Foundation of Longevity

Nothing beats it.
Strength training improves insulin sensitivity, bone density, and blood glucose control — all key for aging strong and living well.

👉 Aim for 2–3 full-body sessions a week.

If you want to keep doing the things you love — hiking, playing with your kids, staying independent — it starts with a barbell (or a pair of dumbbells).

Stronger muscles = stronger life.

2. Mobility and Stability: Your Insurance Policy

We get it — warm-ups aren’t the sexy part of training. But skipping them is like skipping insurance on your car. You might be fine today, but it’ll catch up.

That “movement testing” we put you through when you start at Rx Fitness 235?
It’s our way of finding those weak links before they cause pain or limit progress.

If you just want the quick hits, do these:

• 90/90 Hip Stretch – keeps your hips moving freely.

• Spiderman Lunge with Reach – opens up the front and sides of your hips.

• Dead Hang from a Bar – builds grip and shoulder health (and correlates with longevity!).

Move well → move often → stay injury-free.

3. Cardio Fitness: Non-Negotiable

Sorry, team — “I just lift” doesn’t cut it anymore.

Heart and vascular disease are still leading causes of death, and good cardio can literally change that.

Dr. Attia talked about VO₂ max — that’s just how efficiently your body uses oxygen. The higher it is, the healthier you are.

At Rx Fitness 235, we train it two ways:

✅ Zone 2 Training: steady-state, conversational pace. Think bike, row, farmers carry, or low level intensity. Builds endurance and heart health. We build this into our programming as a deload day, and encourage it plenty by getting your steps up outside of our 4 walls. 

🔥 Metabolic Conditioning: short, sharp, intense. Get your HR up to ~90% for intervals, or work that sweet spot of 12-15mins at around 80%. Brutal — but incredibly effective. 

Train both ends of the spectrum for a long, capable life.

4. Keep an Eye on Body Fat — Especially the Hidden Kind

It’s not about chasing six-packs. It’s about keeping visceral fat (the fat around your organs) in check — because that’s what really impacts your health.

Our InBody scans give you great insight into muscle mass, fat distribution, and internal health.

And yes — it all comes back to nutrition.

Keep it simple:

• Eat mostly whole, minimally processed foods

• Prioritise protein at every meal

• Drink water and get enough fibre

• Don’t stress over perfection

And manage your stress levels. This is a BIG one, and influences weight and body fat % more than we care to acknowledge.

Ta-Da — We Just Saved You $100,000

Here’s your takeaway from Dr. Attia’s “longevity protocol”:

Lift 2-3 days per week

Move your joints daily

Train your heart – slow and fast

Eat real food, most of the time

Manage your stress with meditation &/or Breathwork

Simple. Proven. Effective.
And you don’t need a celebrity doctor or a massive bank account to do it.

Ready to Actually Put It Into Practice?

You could try to figure it out alone… or you could have a coach who knows you, guides your plan, and keeps you accountable — not just motivated.

If you’re ready to train smart, move well, and build longevity the Rx Fitness 235 way, book a free consult today.

Because the best longevity plan?
👉 It’s the one you actually stick to.