Mark Henkel’s Reviews > Outlive: The Science & Art of Longevity > Status Update
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Mark Henkel
is on page 263 of 496
Ch.12 Complete
TRAINING 101
How to Prepare for the Centenarian Decathlon
Cardio,Strength,Stability
Zone 2 = tough enough hard to have conversation
healthier mitochondria, greater ability to use fat
Max Heart Rate
aging, decline of mitochondria
Up VO2 Max
lose m-strength 2-3x more quickly than m-mass
Grip strength
concentric & eccentric loading
not what you can lift today but how will function in 20/30/40 yrs
— Feb 25, 2026 07:57PM
TRAINING 101
How to Prepare for the Centenarian Decathlon
Cardio,Strength,Stability
Zone 2 = tough enough hard to have conversation
healthier mitochondria, greater ability to use fat
Max Heart Rate
aging, decline of mitochondria
Up VO2 Max
lose m-strength 2-3x more quickly than m-mass
Grip strength
concentric & eccentric loading
not what you can lift today but how will function in 20/30/40 yrs
Mark Henkel
is on page 235 of 496
Ch.11 Complete
EXERCISE
The Most Powerful Longevity Drug
Exercise has greatest power how you will out the rest of your life
Study after study: regular exercisers live much as DECADE longer than sedentary
It's not the mere muscle MASS but the STRENGTH
...those muscles have to be strong
It declines after 65, faster after 75
Muscle helps survive old age
Wt TRAINING
Pre-hab - PT BEFORE need it
Be ATHLETE OF LIFE
— Feb 20, 2026 06:46PM
EXERCISE
The Most Powerful Longevity Drug
Exercise has greatest power how you will out the rest of your life
Study after study: regular exercisers live much as DECADE longer than sedentary
It's not the mere muscle MASS but the STRENGTH
...those muscles have to be strong
It declines after 65, faster after 75
Muscle helps survive old age
Wt TRAINING
Pre-hab - PT BEFORE need it
Be ATHLETE OF LIFE
Mark Henkel
is on page 216 of 496
Ch.10 Complete
THINKING TACTICALLY
Building a Framework of Principles that Work for You
Now it's time to explore our tactics
In Medicine 3.0, 5 tactical domains:
Exercise
Diet (nutritional biochemistry)
Sleep
Emotional Health
Exogenous molecules (i.e, from OUTSIDE body - supplements/drugs)
Safer car driving analogy (reducing risk)
Goal is fat loss, not weight loss = get enough protein
Our goal is to OUTLIVE
— Feb 18, 2026 06:48PM
THINKING TACTICALLY
Building a Framework of Principles that Work for You
Now it's time to explore our tactics
In Medicine 3.0, 5 tactical domains:
Exercise
Diet (nutritional biochemistry)
Sleep
Emotional Health
Exogenous molecules (i.e, from OUTSIDE body - supplements/drugs)
Safer car driving analogy (reducing risk)
Goal is fat loss, not weight loss = get enough protein
Our goal is to OUTLIVE
