#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 Intro5:20 What Longevity Actually Means7:46 Pillar 1: Movement & Mobility17:43 Strength Training: The Minimum Effective Dose24:41 Cardio, VO2 Max & Zone 237:51 Pillar 2: Recovery Starts With Sleep46:22 Meditation & Mental Health50:39 Nutrition, Simplified1:01:01 Pillar 3: Knowing Your Own BodyEvery week, Physician Dr. Rehan Muttalib and XYRx founder Milan Costich on the real science of male longevity: peptides, GLP-1s, training, and recovery.Longevity UniversityYouTube: 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. RehanYouTube: https://www.youtube.com/@AskDrRehan Instagram: https://instagram.com/askDr.RehanTikTok: https://www.tiktok.com/@askdrrehanX: https://x.com/askdrrehan Facebook: https://www.facebook.com/profile.php?id=61592050294604 MilanInstagram: 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.coXYRxYouTube: https://youtube.com/@XYRxHealth Instagram: https://instagram.com/xyrxhealth TikTok: https://tiktok.com/@xyrxhealth X: https://x.com/xyrxhealth