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Longevity University: Health, Peptides & Optimzation · Yesterday · 1 hr 15 min

#05 A Doctor's 3 Pillars of Longevity

Dr. Rehan breaks down the three fundamentals he believes matter most for longevity: movement, recovery, and knowing your own body. He and Milan get into why mobility beats chasing heavy weights, the minimum effective dose of strength training and zone 2 cardio, building VO2 max with the Norwegian 4x4, and the sobering stat behind hip fractures in older adults. All of it adds up to less than five hours a week. Then they cover the recovery side: what actually makes sleep restorative, how late meals, alcohol, and cannabis sabotage it, a dead-simple approach to nutrition and protein intake, and where meditation fits. They close with the third pillar: learning to read your body's feedback and pairing it with objective data like labs and wearables. 0:00 Intro 5:20 What Longevity Actually Means 7:46 Pillar 1: Movement & Mobility 17:43 Strength Training: The Minimum Effective Dose 24:41 Cardio, VO2 Max & Zone 2 37:51 Pillar 2: Recovery Starts With Sleep 46:22 Meditation & Mental Health 50:39 Nutrition, Simplified 1:01:01 Pillar 3: Knowing Your Own Body Every week, Physician Dr. Rehan Muttalib and XYRx founder Milan Costich on the real science of male longevity: peptides, GLP-1s, training, and recovery. Longevity University YouTube: https://youtube.com/@longevityuniversity Instagram: https://instagram.com/longevityunversity_ TikTok: https://tiktok.com/@longevityuniversity X: https://x.com/longevityupod Facebook: https://www.facebook.com/profile.php?id=6159205029460 Dr. Rehan YouTube: https://www.youtube.com/@AskDrRehan Instagram: https://instagram.com/askDr.Rehan TikTok: https://www.tiktok.com/@askdrrehan X: https://x.com/askdrrehan Facebook: https://www.facebook.com/profile.php?id=61592050294604 Milan Instagram: https://instagram.com/milancostich TikTok: https://tiktok.com/@milancostich X: https://x.com/MilanCostich_ Facebook: https://www.facebook.com/profile.php?id=61591943139077 Support our sponsor (and the Milan and Dr. Rehan's company) XYRx.co XYRx YouTube: https://youtube.com/@XYRxHealth Instagram: https://instagram.com/xyrxhealth TikTok: https://tiktok.com/@xyrxhealth X: https://x.com/xyrxhealth

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Dr. Rehan breaks down the three fundamentals he believes matter most for longevity: movement, recovery, and knowing your own body. He and Milan get into why mobility beats chasing heavy weights, the minimum effective dose of strength training and zone 2 cardio, building VO2 max with the Norwegian 4x4, and the sobering stat behind hip fractures in older adults. All of it adds up to less than five hours a week.


Then they cover the recovery side: what actually makes sleep restorative, how late meals, alcohol, and cannabis sabotage it, a dead-simple approach to nutrition and protein intake, and where meditation fits. They close with the third pillar: learning to read your body's feedback and pairing it with objective data like labs and wearables.


0:00 Intro

5:20 What Longevity Actually Means

7:46 Pillar 1: Movement & Mobility

17:43 Strength Training: The Minimum Effective Dose

24:41 Cardio, VO2 Max & Zone 2

37:51 Pillar 2: Recovery Starts With Sleep

46:22 Meditation & Mental Health

50:39 Nutrition, Simplified

1:01:01 Pillar 3: Knowing Your Own Body


Every week, Physician Dr. Rehan Muttalib and XYRx founder Milan Costich on the real science of male longevity: peptides, GLP-1s, training, and recovery.


Longevity University

YouTube: https://youtube.com/@longevityuniversity

Instagram: https://instagram.com/longevityunversity_

TikTok: https://tiktok.com/@longevityuniversity

X: https://x.com/longevityupod

Facebook: https://www.facebook.com/profile.php?id=6159205029460


Dr. Rehan

YouTube: https://www.youtube.com/@AskDrRehan

Instagram: https://instagram.com/askDr.Rehan

TikTok: https://www.tiktok.com/@askdrrehan

X: https://x.com/askdrrehan

Facebook: https://www.facebook.com/profile.php?id=61592050294604


Milan

Instagram: https://instagram.com/milancostich

TikTok: https://tiktok.com/@milancostich

X: https://x.com/MilanCostich_

Facebook: https://www.facebook.com/profile.php?id=61591943139077


Support our sponsor (and the Milan and Dr. Rehan's company) XYRx.co


XYRx

YouTube: https://youtube.com/@XYRxHealth

Instagram: https://instagram.com/xyrxhealth

TikTok: https://tiktok.com/@xyrxhealth

X: https://x.com/xyrxhealth

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