Training for Your Last Decade
A Philosophy of Longevity by Dr. Peter Attia
The Retirementeering™ Newsletter
I recently watched a video with Dr. Peter Attia, a physician and longevity expert whose work I have mentioned in previous issues, who suggests an approach to aging he calls "training for the last decade." The concept is grounded in the sobering reality that none of us knows exactly when our final decade of life will begin, or end. Rather than waiting for signs of physical decline to appear, Dr. Attia urges individuals to adopt a proactive approach to prepare for the later years of life, much like an athlete would train for an event: with purpose, consistency, and a long-term strategy geared toward maintaining yourself for the ravages of time.
At the heart of his philosophy is the idea of "backcasting" or, in effect working backward based on the physical and cognitive capabilities you want to retain in your 70s, 80s, or 90s, and building a training regimen that will make that possible. For example, if you want to be able to do the everyday activities of life such as carrying a bag of groceries, climbing stairs, or playing on the floor with your grandchildren late in life, you should train for strength, balance, endurance, and flexibility now, even if those physical goals may be decades away.
Dr. Attia emphasizes that this form of preparation isn't just about preventing disease, but more about maximizing healthspan, the period of our life spent in good health, free from chronic illness and significant functional decline. By focusing on the capabilities you want to preserve, shift the conversation from treating illness to enhancing performance over time. This requires structured physical training (including resistance and aerobic exercise), thoughtful nutrition, cognitive engagement, and emotional well-being.
A fascinating aspect of Attia's idea is the uncertainty it addresses; it cannot be predicted exactly when your physical decline will begin. Your "last decade" could start at 65 or 85, and that unpredictability makes starting your training now all the more urgent. If you wait until you notice weakness or loss of function, it may be too late to reverse it. Ultimately, "training for your last decade" reframes aging as something you can influence, not simply endure. Make no mistake, life is a primarily physical journey, and the better prepared you are for your older years, the more you will be able to do. Getting into the habit of regularly “training” for someday provides a version of aging that's active, deliberate, and hopeful, where the goal isn't simply to live longer, but to live better, right to the end, whenever that may be!
Peter Attia's work in the field of longevity is his passion; he has over 1500 informative videos on YouTube, and his podcast is available on his website at www.peterattiamd.com
22 August 2025 All Rights Reserved © Creative Process Consulting, LLC