New study reveals how much exercise you need to live longer

Good morning,

I know what you are thinking: what is this study about and what is this test that I can do at home? What's the catch?

If you know me, you know I don't use clickbait. If I share something, it means I have spent hours researching, reading, and dissecting it before sharing it with you.

Before we dive into these two life-changing subjects, let me get vulnerable with you.

I am addicted—addicted to self-development and to delivering excellence through my craft. It's obsessive and painful, and I wish I could take a break sometimes.

So, if you are reading this, I want you to know that I work hard every day to stop myself from this addiction. It often consumes my thoughts and steals time that I could be more present with myself and my family.

The only people who will remember you worked late are your kids.

Now, let’s dive in.

From two large prospective U.S. cohorts, 116,221 adults self-reported leisure-time physical activity—defined as exercise that is not done at work—through a validated questionnaire. The questionnaire was repeated up to 15 times over the course of 30 years.

The study found that working out two to four times beyond the minimum vigorous physical activity recommendations led to a lower risk of death from cardiovascular disease.

Those who worked out two to four times above the moderate physical activity recommendations—about 300 to 599 minutes each week:

• Had a 26% to 31% lower all-cause mortality

• A 28% to 38% lower risk of cardiovascular disease mortality.

• Additionally, there was an observed 25% to 27% lower risk of non-cardiovascular disease mortality

Conclusion: While the 2018 physical activity guidelines recommend that adults engage in at least 150 to 300 minutes per week of moderate exercise, or 75 to 150 minutes each week of vigorous movement, going beyond that will help you live longer.

"I don’t have time. My job is so demanding, my kids, yada yada yada.”

Below, I am sharing a schedule that I and all my students follow. It will help you live longer, as depicted above, and it is also just 4% of your week.

(So unless you have 20 children, work 5 jobs, and are on back-to-back transoceanic flights, you can follow this).

Still not convinced?

Open your phone > Settings > Screen Time 

Shocked? At the end of the day, you might actually have the time.

Now, apparently this one test can predict mortality..

“Four years ago, I hung from a bar for the first time. Surprisingly, I lasted 35 seconds. Today, I can go two minutes and alternate with single hangs.”

Now, let me tell you why this is important:

According to longevity physician Dr. Peter Attia, a 40-year-old man should aim to be able to farmer carry their own body weight (total combined weight across both hands) and dead hang for at least 120 seconds.

Females of the same age should aim for 75% of their body weight and a 90-second dead hang.

How to do bar hangs:

1. Find a suitable bar to hang from.

2. Hold the bar with an overhand grip, slightly wider than shoulder-width.

3. With your arms straight, hang from the bar with your body straight and your feet off the floor.

4. Remain motionless—no swinging or twisting—for the duration of your set.

5. If you can't hang from a bar, use a support at the bottom to place your feet on.

Client of the month - Kashan - Entrepreneur

How did we do it? Simple:

• We optimized his eating schedule to include carbs only on training days to promote metabolic flexibility.

• We adjusted his caffeine intake (both timing and amount) to regulate his cortisol levels.

• We prepared a contingency plan for his active social life by creating a buffer of calories, ensuring that the weekly average remains the same.

It's not about doing more; it's about doing what matters. If it were a volume issue, busy people would never be in shape. Trust me, in most cases, the people with the most free time are the ones who are not in ideal health. Just look at the demographics of obesity in the US.

Are you an executive who wants to increase energy, decrease pain and take back control of your health? Click this link to apply to work 1-1 with me. See you soon, and thank you for being here.

That’s it for today, until the next time!

Ps. Keep your eyes peeled! Over the past 20 years, I have spent over $100,000 on mentors and coaches. I will be sharing a blueprint that took me from suffering from hypogonadism for a decade (with little to no testosterone) to reaching the top quartile for my age and sex.

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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