The One Thing That Predicts a Longer Life
Earlier this year, Dr. Peter Attia appeared on 60 Minutes to share one of the strongest messages we’ve heard on long-term health: the most powerful tool we have for living longer and living better is not a medication or a medical procedure. It’s training. His interview focused on how strength, cardiovascular health, and consistent movement are directly connected to our lifespan and, more importantly, our “health span,” which refers to the number of years we remain strong, capable, and independent.
One of the central ideas he discussed was the role of strength training as a form of medicine. Muscle isn’t just for aesthetics or performance. It plays a critical role in metabolic health, balance, stability, bone density, and injury prevention. Attia puts it simply: muscle is one of the strongest indicators of longevity. As we age, losing strength has real consequences. It affects how we move, how we function, and ultimately, how well we can care for ourselves. Maintaining strength throughout life is one of the best investments anyone can make, and that belief is deeply woven into how we approach training at Perform24.
Dr. Attia also highlighted the importance of VO₂ max, which measures the body’s ability to use oxygen during exercise. It happens to be one of the most powerful predictors of all-cause mortality. In other words, people with higher VO₂ max scores tend to live longer and stay healthier. Improving VO₂ max doesn’t require extreme endurance training. It simply requires challenging the cardiovascular system through structured bursts of effort and consistent aerobic work. By pushing the heart and lungs to work more efficiently, we build capacity that directly supports a longer, healthier life. At Perform24, we incorporate this type of conditioning into our programs intentionally, not just for calorie burn but to build the kind of engine that keeps you strong for decades.
Not everything has to be high intensity, though. Another key point from Attia’s interview was the value of Zone 2 training. This is the type of steady, low-intensity movement that keeps your heart rate in a moderate range while allowing your body to become more metabolically efficient. It improves how your body utilizes fuel, supports mitochondrial function, and strengthens your aerobic base. A brisk walk, light jog, or easy bike ride can all fall into Zone 2, and incorporating this kind of movement regularly can significantly improve long-term health. We encourage our members to build it into their weekly routine as a complement to strength work because it lays the foundation for endurance and overall well-being.
What ties all of this together is the connection between muscle mass, cardiovascular health, and longevity. Muscle supports your body. Cardio supports your heart. Consistent movement supports your lifespan. When combined, these elements create a powerful formula for aging well. You don’t need extreme training or unrealistic routines. You need purposeful work, the right intensity at the right time, and the consistency to keep showing up.
At Perform24, everything we coach aligns with these principles. We help people build strength that protects them, conditioning that sustains them, and habits that extend their health span. Training isn’t just something you do for now. It’s something that shapes your life years from now.
If you’re ready to train with intention and build a stronger, longer life, we’re here to help you take that step at Perform24. Follow along on Instagram @_perform24 for more education, insight, and practical ways to improve your long-term health through smarter training.