Audit a URL →

Sign in Sign up free

Loading…

Weekly · Sunday Morning

Five longevity claims.
Worth your time.
Every Sunday.

Last Sunday

Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

5 audits·1 verdict change·0 affiliate links·Every Sunday

Joining 1,247 readers — founders, MDs, and longevity-obsessed people who fact-check their own health decisions.

Browse

Decisions Claims Content Creators

Product

Audit a URL Sunday roundup API (soon)Pricing

About

FAQ Methodology Editorial Standards Corrections Press & brand RSS feed

Legal

Terms of Service Privacy Policy DMCA

Finally, something serious in this space.
Because we actually read the papers.

© 2026 Whalespan. Independent, evidence-graded longevity.

What is the marginal decade & centenarian decathlon? | Peter Attia — Whalespan

Content›Video›What is the marginal decade …

What is the marginal decade & centenarian decathlon? | Peter Attia

Peter Attia9m · 2023-07-11

Claims Made

29

Claims Supported

27

Support Rate

93%

Support rate

27 of 29 claims supported

27 supported2 partial / not

Claims from this content

27

✓Well SupportedThe centenarian decathlon is a mental model to identify and train for the most important activities of daily living and performance desired at the end of life.✓Well SupportedPeter Attia incorporates 4 hours of Zone 2 training per week, one high-intensity VO2 Max workout per week, and four strength training sessions per week into his daily exercise.✓Well SupportedVO2 max declines by approximately 10% per decade after age 30-40, and maintaining or increasing it requires moderate to vigorous intensity exercise.◐Partially SupportedDifficulty walking downstairs with feet parallel and pointing forward suggests insufficient dorsiflexion.

More from Peter Attia

Peter Attia on Zone 2 Cardio

Peter Attia on Rapamycin (with Matt Kaeberlein)

Attia walks back the clinic protocol: too aggressive for healthy adults

Discussion

Native comments, Twitter mentions, and Reddit threads about this content — surfaced together so the conversation isn't fragmented across platforms.

M

Share your read of this content…

Posting publicly as you · linked to your social profiles

Sort by:

AV

A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

NP

N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

◐Partially Supported

Peter Attia trained specifically for boxing, cycling, and swimming from age 13 to 42, with all exercise serving a defined goal.

◐Partially SupportedSpecific training involving 'back casting' from desired outcomes to define events and training protocols, termed the 'centenarian decathlon', is necessary for strength, health, and balance in the 'marginal decade'.

◐Partially SupportedPerforming a dumbbell lunge with 15% of body weight in each hand for 10 repetitions is a functional strength benchmark.

◐Partially SupportedFunctional fitness goals like playing with grandchildren are important for maintaining independence and quality of life.

◐Partially SupportedThe 'marginal decade' is the last decade of life, which for most people is characterized by poor quality of life due to significant declines in physical and cognitive health.

◐Partially SupportedThe ability to cover three miles in one hour on foot (a 20-minute mile pace) is a functional aerobic benchmark that should be achievable in the last decade of life.

◐Partially SupportedTreading water for 10 minutes is a functional aerobic benchmark.

◐Partially SupportedWalking up and down stairs with feet pointed perfectly forward requires ankle mobility to achieve an acute angle between the foot and shin.

◐Partially SupportedThe ability to get off the ground unassisted is important for maintaining independence and avoiding falls.

◐Partially SupportedThe ability to carry 20 pounds up four flights of stairs is a functional strength and mobility benchmark.

◐Partially SupportedA single leg stand with eyes open for 30 seconds and eyes closed for 15 seconds assesses balance.

◐Partially SupportedA dead hang for 30 seconds requires strength and stability.

◐Partially SupportedPulling or pushing a weighted sled 100 feet assesses strength and anaerobic capacity.

◐Partially SupportedMaintaining a plank in perfect form with scapular retracted and no hip sag for one minute is a functional core strength benchmark.

◐Partially SupportedLiving in a city where one can walk to get groceries and bring them back is a functional health goal.

◐Partially SupportedThe ability to pull a 50-pound compound bow back is a functional strength benchmark relevant for recreational activities.

◐Partially SupportedA farmer's walk for one minute with 25% of body weight in each hand assesses strength and anaerobic capacity.

◐Partially SupportedThe ability to pick up a 30-pound child from a squatted or crib position requires strength, stability, and mobility.

◐Partially SupportedPerforming a hex bar deadlift with body weight for five repetitions is a functional strength benchmark.

◐Partially SupportedGetting up off the floor with one point of support requires stability and strength.

◐Partially SupportedPlacing a 30-pound suitcase overhead requires strength and mobility.

◐Partially SupportedThe ability to perform a single leg get up without support is a measure of functional strength.

◐Partially SupportedScaling a shoulder-height ledge or pulling oneself onto a deck 12 inches above water are functional strength and mobility benchmarks.