The Peter Attia Drive

Don Layman, a Professor emeritus at the University of Illinois, shares his expertise on dietary protein and muscle synthesis. He breaks down the RDA for protein, emphasizing it as a minimum guideline rather than optimal intake. Discussing protein quality, he explains the differences between animal and plant proteins and their absorption rates. Layman highlights the importance of protein timing, particularly around workouts, and reveals insights from his clinical trials on high-protein diets and their effects on fat loss, especially in different age groups.

In this engaging AMA, Peter discusses strategies for longevity through exercise. He introduces the concept of the Centenarian Decathlon, emphasizing fitness for old age. The importance of VO2 max is highlighted, along with tips on optimizing training intensity. Listeners learn how to effectively partition time between low and high-intensity workouts for maximum benefit. Rucking and zone 2 training methods are explored, providing practical insights for anyone looking to enhance their cardiovascular health.

Dr. Matt Kaeberlein, a globally recognized expert on aging from the University of Washington, discusses how nutrition affects longevity. He explores the nuances of calorie restriction and its surprising impacts on lifespan and healthspan. The conversation dives into the effects of dietary protein, mTOR pathways, and the complex roles of IGF-1 and growth hormone. Kaeberlein also examines the potential of epigenetic reprogramming to combat aging and emphasizes the importance of balanced nutrition alongside exercise for optimal health.

Sleep expert Dr. Matt Walker, known for his deep insights into sleep science, returns with a treasure trove of knowledge. He dives into the evolutionary significance of sleep and explains the different stages of sleep and their functions. Matt sheds light on sleep chronotypes, offering tips on optimizing sleep quality, and discusses the benefits and drawbacks of napping. He also addresses the impact of blue light and caffeine on rest, and cautions against sleeping pills, recommending cognitive behavioral therapy as a safer alternative for insomnia.

Celia Morgan, a Professor of Psychopharmacology at the University of Exeter, dives into the fascinating world of ketamine and its potential as a mental health treatment. She discusses its unique neurobiology, comparing it with classic psychedelics like LSD. Celia highlights the promise of ketamine for treatment-resistant depression and alcohol addiction, emphasizing its effectiveness when combined with psychotherapy. She also addresses the risks of misuse and the importance of careful regulation, providing valuable insights for those considering its therapeutic applications.

In this engaging discussion, Shireen Rizvi, a clinical psychology professor and DBT expert, dives into Dialectical Behavior Therapy's surprisingly broad applications. She reveals how DBT, originally designed for borderline personality disorder, helps with emotional regulation and self-destructive behaviors. Shireen shares practical skills like 'wise mind,' 'radical acceptance,' and the 'DEAR MAN' technique, making DBT accessible for everyone. She also emphasizes mindfulness and its role in navigating emotional challenges, demonstrating DBT's transformative potential.

Explore the intriguing balance of exercise and longevity in this insightful discussion. Discover the 'J-curve' concept, where increased activity can lower mortality risk until it reaches a threshold. Delve into the optimal dose of exercise needed for health and its surprising effects on chronic diseases. Learn about METs, the measurement tool for exercise intensity, and how they can help tailor your fitness routine. This engaging talk also addresses the rare risks associated with extreme exercise levels and the importance of finding the right balance.

Mike Joyner, a physician-researcher at the Mayo Clinic and a global authority on exercise physiology, explores the powerful link between exercise and longevity. He discusses how various exercises combat age-related health declines and enhance fitness. Joyner also dives into VO2 max—its measurement and improvement—and its correlation with reduced mortality. Providing training insights, he emphasizes exercise intensity and volume while addressing the potential risks of overtraining. The conversation encourages practical strategies for maintaining physical health as we age.

Josh Rabinowitz, a Princeton professor specializing in cellular metabolism, dives into the fascinating world of metabolomics, explaining the intricate roles of NAD+ in energy production and health. He discusses how NAD levels decline with age and evaluates the benefits of supplementation. The conversation also highlights the intersection of cancer metabolism and immunotherapy, suggesting promising avenues for future cancer treatments. Additionally, he touches on glucose regulation, lactate's role as a fuel, and the complexities of measuring key metabolites.

Michael Gershon, a renowned Professor at Columbia University, dives deep into the fascinating world of the gut-brain connection. He reveals how the gut communicates with the brain and vice versa, underscoring the unique roles of serotonin in digestion. Topics include the effect of diet on satiety signaling, the impact of antidepressants on gut health, and the complexities of gut microbiome testing. Gershon also discusses 'leaky gut' and the importance of probiotics, offering insights into how our dietary choices influence our overall health.