Training for Your Marginal Decade

I recently watched Dr. Peter Attia's 60 Minutes interview, and while his six-figure concierge practice might seem out of reach for most people, his core message aligns perfectly with what we do at Surf to Summit: life is a sport, and you need to train for it.

The Marginal Decade

Dr. Attia talks about something he calls "the marginal decade" - the final 10-15 years of life when most people fall to about 50% of their total capacity, both physically and cognitively. At 75, both men and women statistically "fall off a cliff" in terms of function and independence.

His question: how do we create an escape velocity that gives people another 15 high-quality years?

That's exactly what we're working on together at Surf to Summit, just with a more accessible approach.

Life is a Sport

One line from the interview particularly resonated: "Life is a sport."

Dr. Attia isn't suggesting everyone train for the Olympics. He's suggesting we train for advanced age - for the activities we want to do in our 70s, 80s, and beyond.

Want to play with your grandkids on the floor? You need to be able to get down there and back up without struggle. Want to carry groceries, travel independently, maintain your home? You need functional strength and mobility. Want to avoid that marginal decade of dependence and limitation? You need to start training now, regardless of your current age.

The Tests That Matter

Dr. Attia emphasizes that physical testing - how fit you are, how strong you are, how well you move - is often more predictive of longevity than bloodwork.

Tests like VO2 max (cardiorespiratory fitness), muscle mass measurements, and strength assessments have a higher association with how long you'll live than even cholesterol and blood pressure.

This is why we start with comprehensive movement assessment at Surf to Summit. We need to understand your current capacity before we can build a plan to improve it.

Exercise as Medicine

The best drug to delay physical and cognitive decline? Exercise.

Dr. Attia personally trains about 10 hours per week - cardio for fat burning, intense intervals for VO2 max, and weightlifting to maintain strength and muscle mass.

That might sound extreme, but the principle applies at any level: consistent, varied movement training is non-negotiable for healthy aging.

For most people, 2-3 strength training sessions per week combined with regular cardiovascular activity is enough to make a significant difference in how you age.

The Accessibility Gap

Here's where Dr. Attia's approach and ours differ: accessibility.

His practice serves fewer than 75 patients at six-figure annual costs. That's not realistic for most people, and frankly, it doesn't need to be.

The framework he's describing - comprehensive assessment, personalized programming, focus on strength and cardiovascular fitness, emphasis on prevention rather than reaction - can be implemented at a fraction of that cost.

At Surf to Summit, we're applying the same principles: understand how you currently move, identify limitations, create a plan to build capacity for your future needs, and adjust as you progress.

It's Never Too Late

One of the most important points from the interview: it's never too late to begin.

Whether you're 45 or 65 or 75, improving your movement quality and building strength now will impact your marginal decade. The best time to start was 10 years ago. The second best time is today.

What You Can Do Now

You don't need a six-figure budget to apply these principles:

Get assessed. Understand your current movement capacity and limitations. What you can't measure, you can't improve.

Prioritize strength training. 2-3 times per week, focusing on fundamental movement patterns. Your muscle mass at 70 depends on what you do in your 40s, 50s, and 60s.

Build cardiovascular fitness. Work at various intensities - easy, moderate, and occasionally hard. Your VO2 max matters for longevity.

Think long-term. What do you want to be able to do at 75? At 85? Train for those activities now.

Address limitations early. Pain and movement restrictions don't improve by ignoring them. Early intervention is always easier than late-stage treatment.

The Timeline Exercise

Dr. Attia does an exercise with patients called the "timeline exercise" - mapping out their life, their kids' lives, potential grandchildren, and asking: what needs to be true physically for you to have meaningful relationships with those future grandkids?

The difference between being functional at 80 versus 90 is massive in terms of what you can experience with your family.

That's what we're training for. Not abstract health metrics, but real-life capacity to do the things that matter to you.

Our Approach

At Surf to Summit, we bridge the gap between where you are now and where you need to be for your marginal decade.

We start with comprehensive movement assessment - the physical testing Dr. Attia emphasizes as being so predictive of longevity.

We create personalized treatment plans that address current limitations through chiropractic care, soft tissue work, and dry needling.

We build strength and movement capacity through our rehab to performance approach - progressive training that prepares your body for future demands.

And we provide ongoing support through direct access, data tracking, and community - because consistency over years is what creates change.

The Bottom Line

Dr. Attia's message is clear: if you want a high-quality marginal decade, you need to train for it now.

You don't need a six-figure budget. You don't need 10 hours a week. But you do need a plan, consistency, and willingness to invest in your future capacity.

Life is a sport. Are you training for it?

Ready to start training for your marginal decade? Book a free discovery call to discuss how our approach can help you build the strength and movement capacity for the life you want to live. Schedule here.