In this “Ask Me Anything” (AMA) episode, Peter explains the various levers one can pull to affect longevity with a specific focus on the strategies and tactics one can implement that do not require the help of a physician. Once again, Bob Kaplan, Peter's head of research, will be asking the questions. If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA.  If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #12 show notes page.  We discuss:   The five levers you can pull to affect longevity [1:15];   Nutritional biochemistry: Framework, 3 nutritional interventions, and how to approach your goals, and what you should be tracking [4:30];   Exercise for brain health, and the 4 components of exercise [20:45];   Exercise component—Stability [24:30];   Exercise component—Strength [29:00];   What is Peter optimizing for with his exercise? [30:30];   Exercise components—Zone 2 and zone 5 training [33:15];   More about DNS, and why we need to be careful with rushing kids through neuromuscular development stages [45:00];   Sleep: How to improve quantity and quality [48:15]; and   More.   Learn more: https://peterattiamd.com/  Show notes page for this episode:  https://peterattiamd.com/AMA12   Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/   Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/   Connect with Peter on Facebook | Twitter | Instagram.

92 - AMA #12: Strategies for longevity (which don't require a doctor)

Expert insight on health, performance, longevity, critical thinking, and pursuing excellence. Dr. Peter Attia (Stanford/Hopkins/NIH-trained MD) talks with leaders in their fields.

Medicine

Science & Medicine

Fitness

Health & Fitness

 View the Show Notes Page for This Episode  Become a Member to Receive Exclusive Content  Sign Up to Receive Peter’s Weekly Newsletter This is a special episode of The Drive with Peter’s friend and fellow car enthusiast Dax Shepard. In this podcast, which commemorates the 30th anniversary of the death of Brazilian Formula One legend Ayrton Senna, Dax sits down with Peter to better understand what made Senna so special and why Peter remains an enormous fan. This conversation focuses on Senna’s life, the circumstances of his death, and his lasting impact and legacy on the sport of F1. We discuss:  Peter’s interest in motorsports began as a child [2:30]; The drama and dangers of F1 [6:00]; What made Senna special [13:00]; What Senna meant to Brazilians [24:00]; The cause of the fatal crash [28:15]; Why Peter is obsessed with Senna [40:30]; Being the best versus having the best record [43:30]; Senna’s unique driving style and incredible intuition about automotive engineering [46:30]; Back to the day of the dreadful race [53:00]; What Peter believes caused the crash [1:02:45]; Views on dying young, in the prime of life [1:13:00]; Senna lives on in his foundation and in safety changes adopted by F1 [1:21:00]; Statistics aren’t enough for fandom, and why people like who they do [1:24:15]; The biggest difference between F1 today and F1 in the 80s [1:28:30]; Senna’s driving superpower [1:30:30]; The fastest drivers currently in F1 [1:38:30]; Current F1 obsessions [1:45:00]; How hard it is to do what the top F1 drivers do [1:50:15]; Dax’s love of motorcycles and his AMG E63 station wagon [1:52:15]; Awesome Senna mementos from Etsy [2:01:15]; What makes specialists interesting, and Max’s devotion to F1 [2:10:15]; What Senna might have done if he had not died that day [2:14:00]; Michael Schumacher and Max Verstappen are also top F1 drivers [2:17:30]; Interlagos in Sao Paulo Brazil is always an incredible experience [2:18:45]; and More.  Connect With Peter on Twitter, Instagram, Facebook and YouTube

Special episode with Dax Shepard: F1 and the 30th anniversary of Ayrton Senna’s death

 View the Show Notes Page for This Episode  Become a Member to Receive Exclusive Content  Sign Up to Receive Peter’s Weekly Newsletter Luc van Loon is an internationally renowned expert in skeletal muscle metabolism. In this episode, Luc starts with an exploration of the roles of insulin and triglycerides in endurance exercise, highlighting their impact on skeletal muscle metabolism, and he offers profound insights into the significance of protein in this context. He elucidates how different protein types and forms influence muscle protein synthesis rates, exploring the nuances of protein absorption, digestibility, amino acid quality, and their implications for performance and recovery. Delving deeper, he differentiates between animal and plant protein sources, unraveling the distinctive properties of various protein types, from the differences between whey and casein to the emerging trends in collagen protein supplementation. Moreover, Luc dissects the intricate connections among physical activity, lean muscle mass, muscle protein synthesis induced by resistance training, and dietary protein. We discuss:  Luc’s background and insights about fuel selection during exercise [3:30]; Fuel utilization during endurance exercise [9:30]; Fat metabolism, intramuscular lipids, and the nutritional dynamics of endurance sports [17:15]; The optimal window for replenishing intramuscular fat stores and glycogen post-exercise [25:15]; Luc’s interest in protein metabolism and exploration of amino acids' dual role as building blocks and signaling molecules in driving muscle protein synthesis [32:15]; How protein metabolism differs between sedentary individuals and those engaged in predominantly strength training or endurance training [38:45]; The basics of how proteins are digested and absorbed, and how muscle protein synthesis is measured [50:30]; How factors like food texture, cooking methods, and protein composition impact muscle protein synthesis, and the importance of protein distribution throughout the day [59:45]; Differences in whey and casein proteins, and the ability of ingested protein to stimulate muscle protein synthesis [1:03:30]; Dietary protein distribution and quantity for the maximization of muscle protein synthesis [1:09:00]; Muscle loss with age and inactivity and the importance of resistance exercise to maintain type II muscle fibers [1:17:15]; Differences between whey and casein proteins, and the importance of both quantity and quality of protein sources [1:28:30]; Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality, and more [1:37:00]; How to preserve muscle while trying to lose weight [1:46:00]; Anabolic resistance and overcoming it with physical activity [1:55:45]; Importance of protein intake and physical activity in hospitalized patients [2:06:30]; Reviewing the efficacy of collagen supplements [2:13:30]; Plant-based diets: how to ensure a balance of amino acids, and other considerations [2:20:30]; Future research: understanding protein metabolism in the brain [2:23:45]; and More.  Connect With Peter on Twitter, Instagram, Facebook and YouTube

#299 ‒ Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of resistance training | Luc van Loon, Ph.D.

 View the Show Notes Page for This Episode  Become a Member to Receive Exclusive Content  Sign Up to Receive Peter’s Weekly Newsletter Paul Conti is an author and practicing psychiatrist who specializes in helping people heal from trauma. In this episode, Paul returns to The Drive to delve into the intricate relationship between emotional health, healthspan, and lifespan. He first challenges common assumptions about the inevitable decline of emotional health with age, providing strategies for conducting a comprehensive audit of internal emotional health. He establishes a framework for the foundation of good emotional health: a balance between the generative drive, the assertive drive, and the pleasure drive. Paul also explores the nuanced dynamics of motivation, happiness, and satisfaction as it relates to material possessions, draws connections between physical and emotional well-being, confronts the impact of negative self-talk, and describes how making peace with our mortality can foster a sense of hope, purpose and well-being. Additionally, Paul offers many practical insights into initiating emotional health improvements and navigating the search for a suitable therapist. We discuss:  The importance of prioritizing emotional health as we age [2:45]; The impact of emotional health on healthspan and how to foster a proactive approach to emotional well-being [7:00]; The discrepancy between outward success and inner fulfillment, and the importance of a healthy “generative drive” for genuine well-being [13:00]; A deeper dive into generative drive: impact on human behavior, resilience, purpose, and more [23:15]; Evaluating one’s inner self: introspection, self-awareness, challenging societal norms, and returning to the basics of physical and emotional well-being [29:00]; Self-auditing tools: introspection, curiosity, and exploring underlying reasons for unwanted behaviors [41:45]; Breaking free from destructive cycles by understanding the continuum of self-care and addictive behaviors and remaining curious [50:15]; Critical self talk: the malleability of one’s inner dialogue and the potential for transformative change with perseverance and self-compassion [1:00:15]; Slowing the anger response and gaining insights into the underlying triggers to achieve lasting change and self-understanding [1:13:45]; Foster gratitude and humility by achieving balance between the three drives—assertion, pleasure, and generative [1:20:45]; The conflict between intellectual understanding and emotional feelings, problematic comparison frameworks, and the importance of living in the present with intentionality [1:24:15]; How making peace with our mortality can foster a sense of hope, purpose and well-being [1:34:45]; Advice for finding a compatible therapist [1:43:45]; The key components of therapeutic progress [1:57:00]; The caricatures of four common patient phenotypes, and how to get through to them [2:05:30]; How Paul manages his own well-being and the emotional challenges that come with his line of work [2:15:15]; and More.  Connect With Peter on Twitter, Instagram, Facebook and YouTube

#298 ‒ The impact of emotional health on longevity, self-audit strategies, improving well-being, and more | Paul Conti, M.D.

 View the Show Notes Page for This Episode  Become a Member to Receive Exclusive Content  Sign Up to Receive Peter’s Weekly Newsletter In this “Ask Me Anything” (AMA) episode, Peter delves into the crucial yet often overlooked topic of iron and iron deficiency. He explores why iron is indispensable for the body, explains the repercussions of iron deficiency, and sheds light on the prevalence of this issue and who is most susceptible. Peter outlines strategies for increasing iron levels, covering dietary iron, supplementation, and infusion options, while also discussing the suitability of each approach for different individuals. Shifting gears, Peter tackles rapid-fire questions on creatine and sodium, as well as inquiries related to his book. If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #58 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here. We discuss:  Overview of today’s topics and the importance of understanding iron levels in the body [1:45]; The importance and ubiquity of iron in the body, and the role of the protein called ferritin [4:30]; The processes of iron absorption, utilization, and transportation [9:30]; Options for testing iron levels and how to interpret the results [13:45]; What does it mean to be iron deficient, and how is it different from anemia? [17:15]; Symptoms of iron deficiency and/or anemia [22:15]; How prevalent is iron deficiency, and who is most susceptible? [24:30]; The importance of consuming an adequate amount of iron daily to prevent deficiency [30:30]; The best way to improve iron levels for someone who is deficient [34:45]; Iron supplementation: various formulations and potential side effects [37:45]; Intravenous iron infusion as an alternative to oral supplements -- plus restless legs syndrome and other topics [42:00]; Iron supplementation: who should and should not consider it [44:00]; Peter’s approach to creatine and his pre- and post-workout supplements [50:15]; Navigating sodium intake: effect on blood pressure, who should use precaution, and other considerations [54:45]; Peter’s thoughts about the potential of writing another book [57:15]; and More.  Connect With Peter on Twitter, Instagram, Facebook and YouTube

#297 - AMA #58: Iron: its role in health, testing methods, and strategies for preventing and managing iron deficiency

 View the Show Notes Page for This Episode  Become a Member to Receive Exclusive Content  Sign Up to Receive Peter’s Weekly Newsletter Courtney Conley is an internationally renowned foot and gait specialist. In this episode, Courtney delves into the intricate world of foot anatomy and functionality. She explores the complexities of the foot, discussing its anatomy, common injuries, and the importance of understanding its structure in preventing issues. She covers a range of foot ailments, factors contributing to them, treatment options, and prevention strategies. She delves into the significance of loading, balance, range of motion, and posture, emphasizing the crucial role of strength in preventing both injuries and falls. Additionally, she sheds light on the interconnectedness of the kinetic chain, from the leg muscles down to the foot, and how issues within this chain can cascade downstream, leading to various injuries and pathologies. Additionally, she provides a comprehensive overview of footwear, discussing suitable options for both adults and children to promote foot health and mitigate potential problems. In addition to this interview, Courtney also recorded a series of videos to better explain a number of the concepts discussed such as diagnostic tests that are used to determine mobility and strength and the exercises one should perform to improve the outcomes based on the diagnostics. The interview will be available to everyone while the videos from the gym will only be available to paid subscribers (found at the end of the show notes page). We discuss:  Why Courtney chose to specialize in the foot [3:30]; The vital role of foot strength, function, and health in human movement and well-being [6:15]; Anatomy of the rear foot and midfoot [10:15]; The development of flat feet, the impact of footwear, and the benefits of going barefoot [19:45]; Anatomy of the forefoot, common injuries, and why most injuries occur in the forefoot [23:15]; Foot musculature and its role in maintaining foot stability and preventing deformities like bunions and hammer toes [30:15]; The intrinsic musculature of the foot, plantar fasciitis, footwear, and more [39:00]; Plantar fasciitis: diagnosis, causes, and treatment [51:30]; Posterior leg muscles: strength assessment methods, role in ACL injuries, and more [59:15]; Lateral and medial muscles: ankle stability, arch support, big toe stabilization, and exercises to strengthen and prevent injuries [1:04:15]; Importance of strength of lower leg muscles for gait and preventing shin splints, stress injuries, and more [1:08:15]; Tendinopathies and other common pathologies related to the anterior and lateral compartments of the foot [1:13:00]; The importance of midfoot integrity, ankle dorsiflexion, and a discussion of gait alterations [1:19:45]; Proximal stability and its implications for posture and movement patterns [1:27:00]; The age-related decline in foot sensation and strength [1:32:45]; Common toe injuries, treatment, and how to prevent further progression of the injury [1:36:30]; Preventing falls and managing arthritis with proactive foot care and exercises [1:46:45]; Footwear: advice for picking shoes that promote foot health [1:54:45]; Footwear for runners [2:05:30]; The importance of prioritizing footwear that promotes natural foot movement and strength while considering individual comfort and foot health needs [2:09:30]; and More.  Connect With Peter on Twitter, Instagram, Facebook and YouTube

92 - AMA #12: Strategies for longevity (which don't require a doctor)

Download our free app to listen on your phone