Exercises to Live Longer, Diets to Lose Weight, Testosterone Replacement (TRT), Ozempic & More, with Dr. Peter Attia
Aug 21, 2023
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Dr. Peter Attia, founder of Early Medical and bestselling author of Outlive, joins Jillian Michaels to discuss various topics including the benefits and downsides of testosterone replacement therapy (TRT), the best exercises for longevity, genetic predisposition to Alzheimer's, concerns with Ozempic, and a new safe weight loss drug coming to market soon.
Testosterone replacement therapy (TRT) has benefits for muscle mass and recovery, but excessive doses can lead to side effects.
VO2 max and strength are key factors in longevity, requiring consistent training for improved overall health and reduced mortality risk.
Both animal and plant protein sources can provide essential amino acids, supporting overall health and longevity.
Deep dives
The Benefits and Risks of Testosterone Replacement Therapy (TRT)
Testosterone replacement therapy (TRT) has numerous benefits, including increased muscle mass, strength, and faster recovery. It can also improve insulin sensitivity in men with prediabetes. Contrary to popular belief, TRT does not increase the risk of cardiovascular disease or prostate cancer. The risks of TRT come with excessive doses, leading to side effects like acne, oily skin, and breast tissue development. It is important to note that TRT requires lifelong commitment, as long-term use can suppress the body's ability to produce testosterone naturally.
Exercise and Longevity: VO2 Max and Strength
Two key factors in longevity are VO2 max and strength. VO2 max measures the maximum amount of oxygen a person can consume during intense exercise and is a strong predictor of lifespan. Strength, particularly grip strength, is another indicator of longevity, as it reflects the cumulative work a person has put into exercise over time. Both VO2 max and strength require consistency and effort in training, but the benefits are immense, improving overall health and reducing the risk of mortality.
Protein Sources and Longevity: Animal vs. Plant Protein
Protein provides essential amino acids, and while animal protein is a more efficient source, plant protein can still provide all essential amino acids with proper food combinations. Vegan or plant-based diets can still meet protein requirements by including a variety of plant protein sources. Ultimately, what matters most is obtaining a complete spectrum of amino acids, whether from animal or plant sources, to support overall health and longevity.
Different Types of Dementia
Dementia encompasses different types with various impacts on cognitive performance. For example, frontotemporal dementia affects executive function, while temporal dementia mainly affects memory. Alzheimer's disease is diagnosed clinically but can only be definitively confirmed through autopsy. Neurologists can make the diagnosis based on cognitive performance, biomarkers, and examination of the patient. Various factors, such as genetics and different isoforms of the APOE gene, contribute to a person's risk of developing Alzheimer's disease.
Preventing Cognitive Decline with Exercise
Preventing dementia and neurodegenerative diseases requires a focus on prevention. Although it may not be possible to completely prevent these conditions, lifestyle factors like exercise, sleep, and insulin sensitivity can significantly reduce the risk. Exercise, in particular, plays a crucial role in maintaining overall fitness and brain health. By targeting stability, strength, aerobic efficiency, and peak aerobic performance, individuals can work towards being healthy and active centenarians. Building and maintaining muscle mass, along with proper protein intake, is essential in countering the effects of aging and preventing sarcopenia.
Dr. Peter Attia, founder of Early Medical and best selling author of Outlive, joins Jillian this week. He covers the benefits and potential downsides of testosterone replacement (TRT), as well as the best exercises for living your longest, fullest life – including your VO2 max, Zone 2 and strength training. Find out how to know if you are genetically predisposed to Alzheimer’s and dementia and what to do about it. Plus, Dr. Attia expands on his concerns with Ozempic and highlights a newer, safer weight loss drug that’s coming to market soon.
