💥 Strength Training for Longevity: RxD’s 15-Year Blueprint Meets the Medicine 3.0 Revolution 💥

Dr. Peter Attia is taking the world by storm with his Medicine 3.0 message: Train for your final decade of life — the “marginal decade” — and you don’t just live longer… you live better.

But here’s the truth:
At Results by Design Fitness, this isn’t new.
We’ve been building bodies for life for over 15 years — and our programs are rooted in everything Dr. Attia is now advocating: muscle-preserving strength, power development, joint-friendly movement, targeted nutrition, and recovery strategies to increase not just lifespan, but health-span.

🧬 The Marginal Decade: What Are You Really Training For?

Dr. Attia says it best:

“The marginal decade’s not going anywhere. We will all have a final decade of life. My goal is to make it as enjoyable as possible.”

Here’s the reality:

• 90% of Americans over age 65 have at least one chronic disease.

• After 75, both men and women experience a sharp decline in muscle mass and physical ability.

• Without intervention, you’ll enter your final decade operating at ~50% capacity, physically and cognitively.

Let that sink in.
Your strength training today is your insurance policy for your 70s, 80s, and beyond.

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🔍 The RxD Way: A System Built on Science, Not Trends

1. It Starts With Screening

We begin every member journey with the Functional Movement Screen (FMS) to assess movement quality, joint stability, and imbalance.
That data drives an individualized program to:

• Avoid injury

• Build foundational movement patterns

• Set you up for long-term success

Because training the wrong way is worse than not training at all.

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2. We Train for Muscle, But We Prioritize Power

Most people know we lose muscle as we age (sarcopenia). But what accelerates even faster?
🔋 Power — your nervous system’s ability to react quickly.
That’s not just athletic — it’s life-saving. Think:

• Reacting to a fall

• Catching yourself from a slip

• Reaching out in time to grab a railing

“If you’re strong enough to grab a railing or a branch and hold on, you may prevent a fall.” — Dr. Attia

We use joint-friendly power exercises to keep your nervous system sharp, fast, and responsive.

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3. We Build Strength Where It Matters Most

According to Dr. Attia, strength is more predictive of longevity than blood pressure or cholesterol.

At RxD, we don’t chase aesthetics — we train for:

• Grip strength (linked to mortality and functional independence)

• Hip hinge movements (for lifting, standing, sitting)

• Pulling movements (for balance, posture, and injury prevention)

• Eccentric control (think: walking down stairs, stopping yourself mid-fall)

These are the real-world movements that keep you mobile and capable in your 70s, 80s, and 90s.

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🍗 Fueling Your Strength Bank

You don’t build lean muscle just by lifting weights.
You need daily protein, adequate nutrients, and a metabolism primed for recovery.

Dr. Attia recommends 1g of protein per pound of bodyweight per day. At RxD, we’ve been promoting protein for years — because without adequate protein, your training breaks down more muscle than it builds.

We back that up with targeted supplements:

• Fish oil to reduce inflammation

• Multivitamins to cover nutrient gaps

• Amino acids and collagen to support tissue repair

• Magnesium to enhance sleep and recovery

Every choice you make in your kitchen is either a deposit or withdrawal from your strength bank.

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💤 Don’t Sleep on Sleep

Muscle isn’t built in the gym. It’s built at rest.
That’s why we push recovery like it’s our job (because it is).
We teach members how to optimize:

• Sleep quantity and quality

• Pre-bed routines

• Supplement stacks that include magnesium, GABA, and adaptogens

Because if you’re not recovering, you’re not adapting — you’re just breaking down.

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🧠 Longevity Isn’t Just Physical

Dr. Attia reminds us that emotional fitness is just as vital.

“If we’re being deliberate and active on our emotional health, it can actually improve.”

At RxD, we train the whole person — not just your muscles. That’s why we focus on:

• Community support

• Motivation coaching

• Mindset rewiring

• Creating consistency through accountability

Your workouts are a launchpad for confidence, connection, and mental clarity. That’s what keeps you coming back.

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🧪 We’ve Been “Medicine 3.0” Since Day One

Peter Attia calls it Medicine 3.0 — a proactive approach that focuses on prevention, not pills.

At RxD, we call it common sense, backed by science.

And we’ve been doing it this way since long before the buzzwords.

✅ Movement-based screening
✅ Individualized, joint-safe programming
✅ Emphasis on power + muscle
✅ Daily protein + intelligent supplementation
✅ Prioritizing sleep and mental health
✅ Creating systems that help you thrive into your 80s and 90s

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🎯 Your Next Workout Is About More Than Today

Your workout isn’t just about burning calories. It’s about buying back decades of quality life.

You’re not training to look good for summer — you’re training so you can:

• Hike with your grandkids at 85

• Sit on the floor and get back up with ease

• Live independently well into your 90s

• Leave behind a legacy of strength

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🎧 Want More Longevity Training?

Tune into the Live Healthy Louisville Podcast powered by RxD.
We’re bringing real talk, real science, and real solutions to your earbuds.

🎙 Spotify: https://open.spotify.com/show/2AdVW9okcJiD00CalBDaQm?si=wSn_2UsNS0mId4omTkqZLQ
🎥 YouTube: https://youtube.com/@livehealthylouisville?si=eFCE20IG6vdZvNCx
🍎 Apple Podcasts: https://podcasts.apple.com/us/podcast/live-healthy-louisville/id1734028323

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🔁 Final Thought:

Dr. Attia’s mission is to help people live longer and better.
At Results by Design, it’s been ours from the start.

“Don’t train for today. Train for the years you haven’t lived yet.” — RxD