The weekly workout plan a world-famous longevity expert swears by

Spoiler alert: It's not nearly as intense as you probably think it is.

Hello friends!

Longevity is a hot topic in 2025. Thanks to advances in medicine, sanitation, and public health, life expectancy has increased significantly over the past century. Based on my conversations with world-famous doctors and experts—and you guys, too!—I know people don’t just want to live a long life. They also want to live their lives as disease- and pain-free as possible.

That’s why I was beyond excited to have

Eric Topol

on the podcast today. As a renowned cardiologist, leading researcher, and bestselling author, Dr. Topol is one of the most respected and forward-thinking doctors in the world, and someone who has spent his career at the cutting edge of medicine and aging. His latest book, Super Agers, is a groundbreaking look at how we can live longer and better, using the latest science to preserve brain health, vitality, and independence as we age.

Dr. Topol and I covered so many fascinating topics I can’t stop thinking about, but one in particular really stuck out to me: The importance of exercise, and how to exercise with longevity in mind.

Because I know Dr. Topol knows literally everything there is to know about working out for lowering inflammation and preventing chronic disease, I asked him to break down his weekly workout routine for me. You heard it here first!

A world-famous longevity expert’s weekly workout routine

Here’s a peek inside Dr. Topol’s workout routine:

🏃 He prioritizes cardio

Six days a week, Dr. Topol gets in 30 minutes of movement—usually cycling, brisk walking, or a mix of both. He aims for enough intensity that he breaks a sweat and can’t easily hold a conversation, which he says is a simple way to hit that sweet spot of zone 3 or 4 cardio.

🏋️ He does resistance training daily

Dr. Topol wasn’t always a lifter, but eventually the science convinced him to step it up. Now, he commits at least 30 minutes a day to resistance training. As he explained to me, muscle mass is one of the most powerful tools we have for healthy aging, supporting everything from metabolic health to mobility.

😊 He makes workouts enjoyable

Dr. Topol isn’t grinding through silent workouts in a dark gym. He always has music or TV on while he moves, and he usually exercises in the afternoon—even when he’s tired. He admits he doesn’t always want to do it (relatable!), but says he always feels better afterward. That endorphin boost is part of what makes his routine stick!

From the episode:

“You can't get enough physical activity. Getting aerobic [exercise is important], but we really need resistance training, too. You don't want one without the other. To bring down inflammation and to get these age-related diseases under wraps, exercise as often and as much as you can. Even an hour a day, five days a week with one or both of these two forms of physical activity—that’s great.”

The takeaway:

Regular exercise is absolutely crucial to longevity, and ideally, you’d be getting in both cardio and strength training every day. But you don’t have to work out for four hours a day to get the benefits. Even just 10 minutes of exercise per day is better than none at all.

For more incredible longevity insights from Dr. Topol, including what impact genes really have on your healthspan, the #1 root cause of most age-related diseases, what he thinks about GLP-1s, the protein craze, and so much more, head over to today’s episode of The Liz Moody Podcast on Spotify, Apple Podcasts, or YouTube.

Xo,

Liz

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