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#661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More

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Mar 15, 2023

Guest

Peter Attia

Dr. Peter Attia, founder of Early Medical and author of 'Outlive,' delves into the science of longevity. He discusses the vital role of health metrics, fasting's impact on muscle preservation, and the importance of understanding personalized nutrition. Attia emphasizes building medical literacy for early intervention and shares insights on using continuous glucose monitors for better health management. He also explores the connection between exercise and cognitive health, particularly in preventing Alzheimer's, encouraging listeners to take proactive control of their health.

02:22:26

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ANECDOTE

Lean Mass Journey

Peter Attia was surprised by his low Appendicular Lean Mass Index (ALMI) after a DEXA scan.
He attributes this to extended fasting and adjusted his exercise and nutrition.

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ADVICE

Protein Intake and Timing

Consume one gram of protein per pound of body weight daily, spread across several servings.
Prioritize animal-based protein and consider leucine, lysine, and methionine intake.

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ADVICE

Protein, Gluconeogenesis, and Ketosis

Excessive protein can convert to glucose via gluconeogenesis, hindering ketosis.
Prioritize fat intake over protein in a ketogenic diet.

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Exploring Longevity: Health Metrics and the Impact of Fasting

04:09 • 6min

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Fasting, Protein, and Muscle Preservation

09:42 • 8min

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Navigating Health Choices and Medical Evolution

18:06 • 24min

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The Importance of Medical Literacy and Early Intervention

41:56 • 4min

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Navigating Medical Literacy and Health Essentials

45:41 • 21min

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Understanding Continuous Glucose Monitoring

01:06:20 • 12min

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Fitness Metrics for Longevity

01:18:20 • 22min

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Optimizing Training: Zone Two and Five Insights

01:40:20 • 5min

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Movement and Mind: The Power of Exercise in Brain Health

01:45:50 • 27min

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Embracing Longevity and Personal Insights

02:13:05 • 9min

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Outlive

The Science and Art of Longevity

Peter Attia

Bill Gifford

In this book, Dr. Peter Attia draws on the latest science to deliver innovative nutritional interventions, techniques for optimizing exercise and sleep, and tools for addressing emotional and mental health. The book aims to replace the outdated medical framework with a personalized, proactive strategy for longevity, focusing on creating the best individual plan for long-term health. It covers topics such as the limitations of cholesterol tests, underdiagnosed liver conditions, the importance of exercise, and the integration of overall health with relational health.

Brought to you by Wealthfront high-yield savings account, Helix Sleep premium mattresses, and Shopify global commerce platform providing tools to start, grow, market, and manage a retail business.

Peter Attia, MD (@PeterAttiaMD), is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan. He is the host of The Drive, one of the most popular podcasts covering the topics of health and medicine.

Dr. Attia received his medical degree from the Stanford University School of Medicine and trained for five years at the Johns Hopkins Hospital in general surgery, where he was the recipient of several prestigious awards, including Resident of the Year. He spent two years at the National Institutes of Health as a surgical oncology fellow at the National Cancer Institute, where his research focused on immune-based therapies for melanoma.

His new book is Outlive: The Science and Art of Longevity (3/28).

Please enjoy!

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[07:00] How and why Peter’s muscle mass has increased significantly.

[18:48] Why the long wait for Outlive: The Science and Art of Longevity?

[23:19] Objective, strategy, and tactics.

[28:50] From Medicine 1.0 to Medicine 3.0.

[39:04] Randomized control trial results: guidelines, not gospel.

[43:21] Revisiting why and how one should increase their medical literacy.

[52:44] Avoiding scientific method misconceptions.

[55:43] Austin Bradford Hill.

[56:22] Observational study versus randomized control trial.

[1:00:09] Are sleep trackers downgrading the quality of our sleep?

[1:02:53] Under what conditions does Peter feel alcohol might be worth its downsides?

[1:06:47] Continuous glucose monitors (CGMs).