Modern Wisdom

Key Takeaways

Tips for improved cognition: Sleep, exercise, maintain good metabolic health & low risk of cardiovascular disease, give yourself blocks of time for focused work
- Exercise for cognitive health: Train cardio in a ratio of 80:20, Zone 2:VO2 max
Warning: Doses of over the counter melatonin are supraphysiologic; reserve melatonin for jet lag but not as a daily sleep aid to avoid suppressing innate melatonin production
“If you have every single thing imaginable but you have no connection with other people, what do you have?” – Peter Attia
Poor emotional health is a threat to longevity
- Your emotions matter but don’t just take them at face value; use them as cue to dive deeper below the surface and consider the origin
- Considerations for emotional health: (1) Sense of purpose; (2) Satisfaction and joy; (3) achievement; (4) Quality of relationships; (5) Self-regulation; (6) Distress tolerance
The next time you are tempted to chastise yourself or use negative self-talk, try this instead:
- Take out your phone and voice record a description of what you would say to a friend if they just committed the same act you were just about to punish in yourself
- For example, instead of yelling at yourself for burning dinner, pull out your phone and record yourself talking to a friend who is upset they just burned dinner – you will find yourself much kinder to them than yourself
- With practice, you will still remember the incident happened, but you will be able to move on easier without it ruining the day
TRT is safe in men who actually need it; the risk is in the supraphysiologic levels being administered to people who don’t need it and without proper guidance or supervision
Focus on healthspan and you’ll get the byproduct of improved lifespan
Stop giving into the noise! People spend way too much energy getting worked up about silly things instead of focusing on the big picture
- The cereal is processed and made of junkier ingredients in the US than other places – but should you be eating the cereal in the first place?

Dr Peter Attia is a physician, longevity expert, podcaster and an author.
There is essentially an unlimited amount of health advice available on the internet. Working out what is legit science and what is broscience is difficult, but thankfully decades of experience means Peter can help cut through the noise about what is actually most effective to improve your fitness and longevity.
Expect to learn why a simple hospital visit can cost $6000 in America, how to improve your cognition, the best supplements everyone should be taking, whether there is any safe dose of melatonin to take, why so many young men are now on TRT, how worried we should be about processed foods, suncream, alcohol and all of your other favourite vices, how we can better deal with mental decline as we age, how to improve your self-talk and much more...
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Episodes You Might Enjoy:
#577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59
#712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf
#700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp
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