Nick Stenson, a regular contributor on health and wellness, joins to discuss important topics like brain health and Alzheimer's risk factors linked to the APOE gene variants. They explore exercise, nutrition, and even brain games as critical components in preventing neurodegeneration. The pair also dive into rucking, sharing advice for beginners on load and footwear while emphasizing its benefits for bone health, especially in women. They touch on the transition from muscle building to maintenance, ensuring listeners grasp effective strength training.
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volunteer_activism ADVICE
Rucking Weight Advice
Start rucking with a low weight to avoid injury and discouragement.
Gradually increase weight as you feel comfortable, considering terrain and fitness level.
volunteer_activism ADVICE
Rucking Pack Advice
Experiment with waistbands, shoulder straps, and chest straps to find a comfortable weight distribution while rucking.
Most people benefit from a hip belt to shift weight onto their hips.
volunteer_activism ADVICE
Rucking Shoe Advice
Use supportive shoes for rucking, especially on uneven terrains, to minimize injury risk.
Peter Attia recommends boots with moderate support for added stability.
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In this "Ask Me Anything" (AMA) episode, Peter goes into depth on the topic of brain health, starting with how Alzheimer's disease is diagnosed, the significance of blood-based biomarkers in diagnosis, and what the various APOE gene variants mean in terms of a person's risk of developing Alzheimer's disease. Next, Peter discusses the various strategies for preventing Alzheimer's disease and neurodegeneration. He touches briefly on exercise as a potent tool, but focuses more on lesser-known factors that could impact brain health, such as nutrition supplementation, lipid management, brain games, sauna, oral health, hearing loss, and more.
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 #49 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.
We discuss:
Topics: exercise, kidneys, and brain health [1:30];
Rucking: advice for beginners, proper load, packs, and shoes [4:30];
Rucking for women, bone health, using a treadmill, zone 2, and more [11:45];
Building vs. maintaining: when and how to transition from the goal of building muscle and strength to focusing on maintenance [16:00];
Should you lift weights before or after a cardio session? [24:00];
Heart rate recovery: defining heart rate recovery and how it relates to cardiovascular fitness [28:45];
How to measure heart rate recovery, and what is considered a "good" heart rate recovery [33:15];
How kidney health and function typically measured [42:30];
Differentiating between creatine and creatinine [48:15];
The cystatin C blood test as a practical way to assess kidney health [52:45];
How kidney function impacts lifespan and the five stages of kidney disease [59:15];
Slowing the decline of kidney function [1:08:15];
The main drivers of kidney disease [1:11:15];
The importance of managing homocysteine levels for brain health [1:14:00];
The relationship between alcohol consumption and brain health [1:21:30]; and
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