at 80, I do lay down, get ups every morning, along with Turkish get-ups. And other basic movements just to stay flexible and functional. I have been whole food plant exclusive no sugar, salt or added oil since 2013 - 9 years now following Chef AJ. I swim breast stroke mostly and do tai chi class weekly. Linda.
Rich,I’m 83 years old with spinal stenosis and neuropathy but not much pain. I’m in my 3rd session of PT over a few years and each time I have pt I learn something new especially the simplicity of the exercises. Hearing you talk about trying to build the glute muscles really struck home. I was shocked at the importance of those and after one session which I continue at home it made an amazing difference in my balance. Who would have thought? You, Dr. Attia and Andrew Huberman have all made a huge difference in my life. What all of you so generously offer is a public service, thank you!!
This was such an informative podcast on many levels. I just love Peter’s passion for all things health (and archery). Really made me think more about how I move as I age.
26:00 GOLD...I'm 67 and was always active and in shape. During COVID I all but stopped moving outdoors. I started mountain biking last year which amped up my fitness considerably. DNS is super interesting...I will take a deep dive. Really appreciate the show notes and time stamps. This information would be SO helpful to my arborist husband (who is having neck/back issues) so taking him right to key info is great. Thanks so much for bringing Peter Attia on the podcast Rich. Great conversation as always!
Thank you Rich! You are a stupendous human being! How you naturally engage with your audience and guest and the quality of each guest is at the highest level! Thank you for all you do!
I really appreciate Peter’s story about his back pain and limp and how Peter Mackey broke him out of the cycle to be able to start rehab. It’s not” a boring story “ at all!
I've been a huge fan of both Rich Roll and Peter Attia for quite a few years (regardless of diet differences), and have Googled them constantly to see if they've had a podcast together. And finally, we have them both together after all these years - very cool!!! Now, we wait to see if they get together again on dieting philosophies.
Avoiding injury even as an amateur is a big priority for me. I don’t understand how this sponsored athletes skip important steps like proper sleep and hydration. That’s why I have so much respect for you and your guests wisdom and your deep dive into helpful information ! Bless you !
No doubt As an amateur triathlete my first priority was to prevent injury Injury takes you out of the game completely, not to mention taking you out of your daily routine
Heard Peter on a podcast 2+ years ago tease out his Centenarian Olympics and he only did 10 minutes on it…been waiting on this for a long time - thanks, fellas!
Quite literally the most informative podcast episode I have ever had the pleasure of witnessing. And that is coming from an avid fan of both Peter and Rich. Thank you so much for this collaboration, it was incredible and I feel that every person on Earth could benefit greatly from just one listen of this. You're both doing great things for the world, and I hope you continue to do so.
Amazing podcast Rich. Dr. Attia is truly a wealth of knowledge with first hand experience. Definitely renewed respect for Peter ✊. Btw, Peter’s podcast is extremely insightful also 👍
As a mom of two active children in my late 30’s, who also works full time, I simply cannot workout 10 hours a week.My schedule simply does not allow it. I make a point to work out for 60 minutes 4-5 days a week and I try to at least walk or jog 30 minutes on the other two days. My hope is that my efforts make enough of a difference for my health and longevity. I am guessing most people are in the same or similar situation, and I hope when they hear you have to work out 10 hours a week, they don’t get discouraged.
I'd swap out Greg Nuckols and Eric Trexler (Stronger by Science) for Sinclair. Sinclair is doing some great research but seems way too quick to jump on sirtuins and protein restriction. The SBS guys align better with the state of where science is today whereas Sinclair may be on bleeding edge of what will be proven true or may be proven false.
Rich - great podcast. You've had two people on your podcasts recently discussing rapamycin - Walter Longo, and now Peter Attia. Have you altered your approach to longevity at all since listening to them? Are you taking rapamycin now?
Rich, I highly recommend ‘26+2 hot yoga’ for your back. It happens to include several balancing postures as well, and it’s challenging in ways that are hard to describe. It certainly doesn’t feel boring or tedious and it will kick your ass!
I have changed my eating habits/nutritional intake, alcohol consumption, workout routines and thought process; based on their knowledge, opinions and life experiences. Thank you, Gentlemen. I appreciate what you do and how your story is told...
Lucky to be able to listen to these two together! Love Peter’s ability to breakdown complex medical research, applications, and knowledge into simple concepts. Thank you RRP!
Awesome discussion. I'm 52. Max HR is 207 (yes) Resting typically 60. So zone 2 is around 155. It Is SO boring and difficult to stay in zone 2. I can have relatively easy conversation at 170. Anaerobic at 189... I would love to get a lactate test.
@ty Ty Yeah it's so arbitrary. The 'tachometer' in me is just skewed high. My resting HR is 60. I would be above 220 often when I was in my 20's. I have race data from back then where I'd often have 1hr+ over 190. Doesn't mean much, still only just above ave FTP :)
Your practice is ultra limited. Dance in zone 2, learn new moves, make new neurological connections. Homo sapiens is worth a lot more than this somewhat absurd western metrics. Only boring people get bored, even in zone 2.
@@huihkjify I don't know how this relates to my very specific comments about zone 2, my HR characteristics and how I would like to have a lactate test as they discussed, but thanks for chiming in.
2 of my fav people together on one podcast. Speaking of Tennis elbow Peter, I have that too, never had it before... it's pretty severe and need to figure out what's the source and causing the issue.
Amit, try in any closed hand exercise with weight (pull ups, shrugs, curls, etc) making sure the weight stays in your palm and doesn’t “migrate” lower towards your fingertips. At least in my anatomy, the strain on my ring finger when I let the weight get away from my palm, puts tremendous strain on my “tennis elbow”. For me that means my forearm near my elbow. Best of luck.
How can I get fit with pins in my hip? I don't have the stability I had before, as this also effects my knee stability. Prior to this surgery, I was in martial arts, used kettle bells, ran on the beach. I'm at a loss as to what kind of cardio I can do now, or who can guide me.
Peter, wear your Oura ring for monitoring your heart rate. Latest version will record workout HR for outdoor running, indoor running, outdoor cycling, indoor cycling, and, my daily go-to: walking, lol. You’ve got some clout with them: ask them to add “rucking.” 😉
@@JrMellem Man! That was so sad. He die from Covid. Unfortunately he did NOT keep up with he's Covid booster shots and was unvaccinated for over a year a close friend of he's told me from the bodybuilding scene here in Venice.
Rich, you did a year of Z2 without any high intensity and you got faster? Built your base and then added some high intensity? I’m just a 50 yr old weekend warrior trying to be efficient with the little time I have to train. Thx.
My guess over training, I have many friends who are wrecked from doing endurance sports, it's the reason mark sisson gave up distance running,it almost killed him, Rich is getting older and sarcopenia is kicking in and he should increase his intake of protein but that will be very difficult being vegan 🥩🥩🥩🥩
Good interview! Peter has an important message, both about remaining active as we age, structuring activity to maintain health rather than maximize short-term performance, etc. Minor criticism: The comparison in morality between sedentary and active people misses the fact that the causation could go: unhealthy -> low energy levels -> low activity. The implication is that the effect is: low activity -> unhealthy. Obvious example: if you've got cancer you're probably having a hard time hitting the gym too. The cancer leads to both low activity levels and increased mortality. Obviously I expect both effects are in place, but Peter acts as though becoming active will mean your mortality rate drops by a factor of 5, but that's just not implied by the data he cites. (The point that you should exercise and that it will improve your health is obviously valid, but the degree of the effect seems overstated here)
Feldenkrais, Alexander technique, and fascia science seem to be in line with DNS. I wish they provided some resources for DNS for those who can’t access instructors and/or outside the US.
Hey Peter did you give Rich a booster while you all were hanging out? Any advice for jab injuries for young healthy males, especially those in the military, that were forced and advised by you to get the jabs?
Regarding the 41m30s mark, would love to see what the minimum-effect-dose is for the Dynamic Neuromuscular Stabilization exercises (hamstring, abdominal pressure, breathing, etc) that will restore proper posture, balance, etc. Regarding how increasing VO2 max seems to be a good marker for all things health related.. any thoughts on the use of (infrared vs heat) saunas? I understand Trazodone is typically used for depression.. so is it's use for sleep off-label? Regarding the NAD precursors (NMN-Sinclair and NR-Brenner), isn't the crux of the issue that neither seems to get inside the cell where it's needed to make ATP? As far as moderate dosing of rapamycin for suppressing the immune system, and higher weekly dose increases immune system function (and longevity), it seems many vitamins/minerals are that way too, ex. selenium, where there is a u-shaped curve where deficiency and toxicity symptoms look the same.
I’m 81 and 44 years ago I suffered with lower back pain sciatica and numbness in my right foot. I had to slide to the floor and then slowly rise To my standing position. Tha Canadian back institute chiropractor etc failed. My surgeon said if I didn’t have surgery I would be in pain for the rest of my life. 1994 I was in Calgary looking after and living with my Mom. I was checking out my old neighbourhood and found a Taoist Tai Chi parlour in my old St Charles school. I’ll make a long story short I joined a year later and attended daily for 2hrs for 4 mos because I wanted to master the basics. During one session I was standing knees bent and seining rotating the spine laterally. I felt a click (a good feeling) and finished the set One month later the pain had subsided and one year later the sciatica and numbness were gone. Today I have a woodlot and throw And stack wood some rounds are 200+ lbs. I have no back pain. The moral 2nd guess the surgeon they are only human. Don’t want them to operate on the wrong area?!! You are very special Rich if you are still in pain join a Taoist tai chi beginners session in your area. You may be amazed. Thanks Francis
CGM's costing around $200/mo is fucking insane. I want to get into using one of these so f'ing bad to understand my data and experiment with my food, but I can't justify that cost.
Overall, Great episode. But was hoping to hear more about diet and the hormone interplay of glucose/ insulin and glucagon which plays an integral role in longevity.
Lactate issues might irrelevant compared to mitochondrial issues in the Krebs cycle. We have several thousand mitochondria in each of our cells (i.e. 2000 x 30 trillion = lots of mitochondria), each having a life span of about 2 weeks. The questions asked should be - can each mitochondrion adapt and specialise in burning fat or glucose separately ? can each mitochondrion adapt to be energy efficient or are more needed to create extra energy ? does the "gut - brain axis" influence mitochondrial efficiency ? Recent studies have shown that tiredness is a survival process of the brain, and physical stress such exercise increases the number of mitochondria.
Do you know of any studies out there about tiredness and mitochondria? After a 4 year struggle with fatigue (now diagnosed ME/cfs and long covid) and what feels like massive lactate build up, crazy high hr and breathlessness after minimal exertion I’m really interested in zone 2 training and how it might help my mitochondria. There are no specialists I have found locally, just wondered if you can point me to some reading!
Attia has often alluded to the RPE (relative perceived exertion) as a good proxy without the lab tests. If you have difficulty holding a conversation without catching your breath, that's probably Z2
I think it's easier with a power meter on a bike or rowing machine. Probably difficult to translate into another activity because heart rate zones are not an accurate way to measure zone 2.
For some people, Trazodone causes Priapism, which in extreme cases required penile amputation. Also, for some younger people it has been linked with suicidal thinking.
Those stubborn neural pathways you talk about can also cause us to feel pain when there is no structural cause. Conversely, how can there be individuals who exercise regularly with disc degeneration, bulging, herniations yet are completely asymptomatic? Check out the work Tor Wager and Alan Gordon from the pain psychology center have conducted. It saved me from chronic pain and many others as well.
Impressive knowledge derived from the lab, it would be curious to add Dr Alan Phillips work, integration of alternative health, if either the host or guest
Know his work,, what say you? If you are just hearing of him check him out. Brain chooses what microbes to kill. I woke with back pain, approx. 30 hrs of pain, Rx lead to neat instant improvement in spinal integrity by altering fungal load in L.I.!!!
I think one of the most interesting things about this speaker is the fact that his mathematical background seems really advanced for a person that is biology nut lol and the ability that background has on helping him purse through data.
Consider this proposition: If all movement is initiated at the core, where the bigger-most powerful muscles in the body cross and then spread peripherally (think of the flow of a perfectly cast fly, as in fly fishing), then you would not have to worry about what the individual links in the chain are doing (for instance, the scapula). That is only relevant when we move more peripherally. Ask yourself: is a powerful baseball pitch the result of a powerful arm/shoulder or the refined and well-integrated movement that distributes the effort through the kinetic chain more proportionally even, smoothly, and effortlessly from core to periphery???
I want to know how can I improve my kidney function. Dr Attia mentions the importance of kidney function a lot but I’m not aware that he’s ever gone into it in detail
At one point, there was mention of being “under muscled” or “adequately muscled”. But, no mention of whether one can be “over muscled”. Personally I’d like to hear about that topic in a future podcast. As an ultra runner, I avoid adding muscle bulk seems like mostly dead weight that has to be fueled…processing extra fuel seems a tax on our organs and potentially our health span.
Please send the studies where too much muscle decreases health, outside of steroid use. In epidemiological studies the greater the muscle (and especially strength) the greater the health
@@bobbobson4030 I do not have any studies to share, merely anecdotal observation that body builders do not tend to be centenarians. What I view as “excessive” muscle mass might be a liability. Why feed all that unneeded muscle. Processing fuel uses energy and stresses organs.
@@RandyKreill There are a couple of good podcasts which if not totally answering your questions will at least provide you some further pathways to look into. Peter's two podcasts with Layne Norton and the Strength Running podcast that features Prof Andy Galpin.
Thank you very much Rich for all the quality content you put out for us all! I would highly recommend you check out Dr. Nun Amen Ra’s work! Some gold right there :)
The Talk Test (TT) is a much better and cheaper than lactate tests/HR/etc gauge if you are in the right zone. You should just be able to talk comfortably in when in the right "Z2". Stephen Seiler talks about this also. Lactate tests are really not necessary for the average guy.
What isn't stated is that Peter's patients are paying him >$100K/yr to test them. Rick is correct. Virtually no civilian is going to buy a lactate tester and the strips and test themselves in the way Peter describes to get their Zone 2 parameters. I have numerous sports clinics in my area, and even they don't test lactic acid (or course they'll do VO2max). On my elliptical or spin bike I just try to keep it at just above a comfortable pace between 60-70% of maximum heart rate, and focus on breathing through my nose. Some days this seems faster than other days.
@@erastvandoren So I've heard. But it's really not a secret. He doctors to the elite, who can easily afford it. Note, I'm not criticizing Peter. I'm just giving a bit of context to Rich's point.
@@aquamarine99911 I understand that some people can afford it. But why pay such a price? There are certainly better doctors out there for 5% of the price.
Sorry, but I can't help but to think of the ads for Rich Roll's book as a satiric comedy bit. But I would buy it if I had more disposable money and weren't such an anti-hoarding minimalist.
You guys should’ve went head on with your opposing nutritional philosophies. It was disappointing to watch such a great conversation but frankly you guys completely avoided the topic. Have him on again and talk just about the difference between plant based and Keto
at 80, I do lay down, get ups every morning, along with Turkish get-ups. And other basic movements just to stay flexible and functional. I have been whole food plant exclusive no sugar, salt or added oil since 2013 - 9 years now following Chef AJ. I swim breast stroke mostly and do tai chi class weekly. Linda.
Where do you live? You sound amazing!
Rich,I’m 83 years old with spinal stenosis and neuropathy but not much pain. I’m in my 3rd session of PT over a few years and each time I have pt I learn something new especially the simplicity of the exercises. Hearing you talk about trying to build the glute muscles really struck home. I was shocked at the importance of those and after one session which I continue at home it made an amazing difference in my balance. Who would have thought? You, Dr. Attia and Andrew Huberman have all made a huge difference in my life. What all of you so generously offer is a public service, thank you!!
This was such an informative podcast on many levels. I just love Peter’s passion for all things health (and archery). Really made me think more about how I move as I age.
What do you mean as you age? You're so young! :)
What's up Mike love your channel 😎
Mike Mutzel ftw
@@ElectricBikeLaboratory ñ
Been on a Peter Attia binge lately, what a human
I like him better as a guest than a host. He interrupts guests more than I would like.
@@Ryan.G.Spalding Right, and Rich does not!
His recent episode with Andrew Huberman is incredible.
26:00 GOLD...I'm 67 and was always active and in shape. During COVID I all but stopped moving outdoors. I started mountain biking last year which amped up my fitness considerably. DNS is super interesting...I will take a deep dive. Really appreciate the show notes and time stamps. This information would be SO helpful to my arborist husband (who is having neck/back issues) so taking him right to key info is great. Thanks so much for bringing Peter Attia on the podcast Rich. Great conversation as always!
I love it when such world's collide! These two are some of my favorite health/fitness podcasters !
Yep
Mine too !
Me 3.
Mine too!
Thank you Rich! You are a stupendous human being! How you naturally engage with your audience and guest and the quality of each guest is at the highest level! Thank you for all you do!
I really appreciate Peter’s story about his back pain and limp and how Peter Mackey broke him out of the cycle to be able to start rehab. It’s not” a boring story “ at all!
monday morning at work, just chillin, love it when these drop
I totally agree. I look forward to this every week.
I've been a huge fan of both Rich Roll and Peter Attia for quite a few years (regardless of diet differences), and have Googled them constantly to see if they've had a podcast together. And finally, we have them both together after all these years - very cool!!! Now, we wait to see if they get together again on dieting philosophies.
Avoiding injury even as an amateur is a big priority for me. I don’t understand how this sponsored athletes skip important steps like proper sleep and hydration. That’s why I have so much respect for you and your guests wisdom and your deep dive into helpful information ! Bless you !
No doubt
As an amateur triathlete my first priority was to prevent injury
Injury takes you out of the game completely, not to mention taking you out of your daily routine
Peter is the best!! Thank you for this episode, so much knowledge
Yes Rich ! More talk on optimizing performance and longevity please and thank you !
Heard Peter on a podcast 2+ years ago tease out his Centenarian Olympics and he only did 10 minutes on it…been waiting on this for a long time - thanks, fellas!
Quite literally the most informative podcast episode I have ever had the pleasure of witnessing. And that is coming from an avid fan of both Peter and Rich. Thank you so much for this collaboration, it was incredible and I feel that every person on Earth could benefit greatly from just one listen of this. You're both doing great things for the world, and I hope you continue to do so.
Peter is pretty much my life coach at this point 😄
Amazing podcast Rich. Dr. Attia is truly a wealth of knowledge with first hand experience. Definitely renewed respect for Peter ✊. Btw, Peter’s podcast is extremely insightful also 👍
Great episode having the two of them together…I’ve been a fan of both for some years now!
As a mom of two active children in my late 30’s, who also works full time, I simply cannot workout 10 hours a week.My schedule simply does not allow it. I make a point to work out for 60 minutes 4-5 days a week and I try to at least walk or jog 30 minutes on the other two days. My hope is that my efforts make enough of a difference for my health and longevity. I am guessing most people are in the same or similar situation, and I hope when they hear you have to work out 10 hours a week, they don’t get discouraged.
Awesome conversation. You guys are big assets to the wellness community
This was definitely one of my favourite interviews! Thank you for sharing! 🙂👍
Huberman, Roll, Attia, Longo, Sinclair and Patrick are the real life avengers.
You are right, but they are contradicting each other. Maybe we need to find our way inside these which works for us.
I'd swap out Greg Nuckols and Eric Trexler (Stronger by Science) for Sinclair. Sinclair is doing some great research but seems way too quick to jump on sirtuins and protein restriction. The SBS guys align better with the state of where science is today whereas Sinclair may be on bleeding edge of what will be proven true or may be proven false.
Who is Patrick? Thanks!
@@SpiKrishPri Rhonda Patrick
@@Mia_c0w Thanks!
Rich - great podcast. You've had two people on your podcasts recently discussing rapamycin - Walter Longo, and now Peter Attia. Have you altered your approach to longevity at all since listening to them? Are you taking rapamycin now?
It’s interesting to hear both Rich & Peter’s take on how and why the newer athletes competing are setting new speed records ..
Rich, I highly recommend ‘26+2 hot yoga’ for your back. It happens to include several balancing postures as well, and it’s challenging in ways that are hard to describe. It certainly doesn’t feel boring or tedious and it will kick your ass!
I have mad love for these two dudes...
I have changed my eating habits/nutritional intake, alcohol consumption, workout routines and thought process; based on their knowledge, opinions and life experiences. Thank you, Gentlemen. I appreciate what you do and how your story is told...
Lucky to be able to listen to these two together! Love Peter’s ability to breakdown complex medical research, applications, and knowledge into simple concepts. Thank you RRP!
I love Peter’s attention to details and how he explains comorbidities
I'd sooner get kicked in the balls. This was a complete bore 😴
Stretching for low back pain. I have had good success doing what I call intuitive stretching.
Stuart McGill the back pain guy has good videos on hanging from a bar to relieve back pain
20:03:04 what does it mean "all off RPE" I know what RPE is but still...
Dr Attica is my type of human! I listen like my life depends on it……oh….it does! Thanks for another great interview Rich!!!
Peter is a man every young guy wants to grow up to be.
Two beautiful humans! Thank you for this amazing podcast🎉
Awesome discussion. I'm 52. Max HR is 207 (yes) Resting typically 60. So zone 2 is around 155. It Is SO boring and difficult to stay in zone 2. I can have relatively easy conversation at 170. Anaerobic at 189... I would love to get a lactate test.
@ty Ty Yeah it's so arbitrary. The 'tachometer' in me is just skewed high. My resting HR is 60. I would be above 220 often when I was in my 20's. I have race data from back then where I'd often have 1hr+ over 190. Doesn't mean much, still only just above ave FTP :)
Your practice is ultra limited. Dance in zone 2, learn new moves, make new neurological connections. Homo sapiens is worth a lot more than this somewhat absurd western metrics.
Only boring people get bored, even in zone 2.
@@huihkjify Lol... Ok MAX.😁
@@h20s8804 I mean pure cardio is nothing, worthless. It takes 12 weeks to prepare a marathon, 12 years for most adults to move properly.
@@huihkjify I don't know how this relates to my very specific comments about zone 2, my HR characteristics and how I would like to have a lactate test as they discussed, but thanks for chiming in.
So informative, thank you. Planning to rewatch this a few times...💪
Rich, you're a hero friend. Thanks.
TWO LEGENDS!!!!!!!!!!!!!!!!!!!!!!!! Wow!!!!!!!!!!!
been waiting for this 🔥
Than you! From Hungary!
What I want to know is how you become a patient of Peter’s? He’s doing amazing work! This podcast was one of the best!!
I don’t believe he’s taking more patients and it’s around ~150,000USD/year from what I’ve heard
$$$$$. $$$$$!
this is so relevant to me currently with a forward tilted pelvis and ongoing injuries because of it
Sorry to hear about your back Rich....however, you are looking sooo healthy and sooo much better ....stay strong>
There is no such thing as "garbage training". Anything that gets your heart rate up is highly beneficial.
This is interesting because one is from the plant based camp and the other from the keto world
Metformin also appears to blunt the beneficial effects of exercise.
2 of my fav people together on one podcast. Speaking of Tennis elbow Peter, I have that too, never had it before... it's pretty severe and need to figure out what's the source and causing the issue.
Amit, try in any closed hand exercise with weight (pull ups, shrugs, curls, etc) making sure the weight stays in your palm and doesn’t “migrate” lower towards your fingertips. At least in my anatomy, the strain on my ring finger when I let the weight get away from my palm, puts tremendous strain on my “tennis elbow”. For me that means my forearm near my elbow. Best of luck.
What a great Podcast. Thank you very much both for sharing it with us!
How can I get fit with pins in my hip? I don't have the stability I had before, as this also effects my knee stability. Prior to this surgery, I was in martial arts, used kettle bells, ran on the beach. I'm at a loss as to what kind of cardio I can do now, or who can guide me.
Perfectttt!!! Was waiting for it!
this is gonna be epic! 😎
Wow wow! Thanks Rich and Peter!
Peter, wear your Oura ring for monitoring your heart rate. Latest version will record workout HR for outdoor running, indoor running, outdoor cycling, indoor cycling, and, my daily go-to: walking, lol. You’ve got some clout with them: ask them to add “rucking.” 😉
If ANYONE here what's ti live longer here is who you need to follow.. 1- Dr. Valter Longo. 2- Satchin Panda. 3- Doug Brignole. 4- DR. Michael Klaper.
Did you know Doug died very young? RIP
@@JrMellem Man! That was so sad. He die from Covid. Unfortunately he did NOT keep up with he's Covid booster shots and was unvaccinated for over a year a close friend of he's told me from the bodybuilding scene here in Venice.
So excited this mash up finally happened
What a duo!
Rich, you did a year of Z2 without any high intensity and you got faster? Built your base and then added some high intensity? I’m just a 50 yr old weekend warrior trying to be efficient with the little time I have to train. Thx.
How do you get an implanted blood glucose monitor without a prescription?
Rich, With regards to back pain from personal experience. Start with "Healing Back Pain" by Dr. John Sarno.
Great advice:) I love Dr. Sarnos book and his approach:) I will always be grateful to Dr. Andrew Weil for recommending his book!
Stuart McGill the back pain guy
The Doctor is the best quest on RR; he is not a dreamer like most other guests.
How did Rich hurt his back? He never has explained? Weight lifting or anything? Interesting episode!
My guess over training, I have many friends who are wrecked from doing endurance sports, it's the reason mark sisson gave up distance running,it almost killed him, Rich is getting older and sarcopenia is kicking in and he should increase his intake of protein but that will be very difficult being vegan 🥩🥩🥩🥩
Good interview! Peter has an important message, both about remaining active as we age, structuring activity to maintain health rather than maximize short-term performance, etc.
Minor criticism: The comparison in morality between sedentary and active people misses the fact that the causation could go: unhealthy -> low energy levels -> low activity. The implication is that the effect is: low activity -> unhealthy. Obvious example: if you've got cancer you're probably having a hard time hitting the gym too. The cancer leads to both low activity levels and increased mortality.
Obviously I expect both effects are in place, but Peter acts as though becoming active will mean your mortality rate drops by a factor of 5, but that's just not implied by the data he cites.
(The point that you should exercise and that it will improve your health is obviously valid, but the degree of the effect seems overstated here)
Feldenkrais, Alexander technique, and fascia science seem to be in line with DNS. I wish they provided some resources for DNS for those who can’t access instructors and/or outside the US.
Peter, it’s Czech Republic now. It was Czechoslovakia until 1993
Wow! That discussion is scary, I learned I better not fall, I will take yoga classes.
Hey Peter did you give Rich a booster while you all were hanging out? Any advice for jab injuries for young healthy males, especially those in the military, that were forced and advised by you to get the jabs?
Have you tried just using DFA alpha 1 = 0.75 of HR (HRV) to estimate that z2 point? There's some decent literature on this now.
Thanks, for this information. This was a good, talk.
DNS sounds like Pilates, I’d like to hear more about the differences
Regarding the 41m30s mark, would love to see what the minimum-effect-dose is for the Dynamic Neuromuscular Stabilization exercises (hamstring, abdominal pressure, breathing, etc) that will restore proper posture, balance, etc.
Regarding how increasing VO2 max seems to be a good marker for all things health related.. any thoughts on the use of (infrared vs heat) saunas?
I understand Trazodone is typically used for depression.. so is it's use for sleep off-label?
Regarding the NAD precursors (NMN-Sinclair and NR-Brenner), isn't the crux of the issue that neither seems to get inside the cell where it's needed to make ATP? As far as moderate dosing of rapamycin for suppressing the immune system, and higher weekly dose increases immune system function (and longevity), it seems many vitamins/minerals are that way too, ex. selenium, where there is a u-shaped curve where deficiency and toxicity symptoms look the same.
ya'll are the best of the best!
What a great podcast!
Rich, where to buy that bottle for water?
I’m 81 and 44 years ago I suffered with lower back pain sciatica and numbness in my right foot. I had to slide to the floor and then slowly rise To my standing position. Tha Canadian back institute chiropractor etc failed. My surgeon said if I didn’t have surgery I would be in pain for the rest of my life. 1994 I was in Calgary looking after and living with my Mom. I was checking out my old neighbourhood and found a Taoist Tai Chi parlour in my old St Charles school. I’ll make a long story short I joined a year later and attended daily for 2hrs for 4 mos because I wanted to master the basics.
During one session I was standing knees bent and seining rotating the spine laterally. I felt a click (a good feeling) and finished the set
One month later the pain had subsided and one year later the sciatica and numbness were gone.
Today I have a woodlot and throw And stack wood some rounds are 200+ lbs. I have no back pain.
The moral 2nd guess the surgeon they are only human. Don’t want them to operate on the wrong area?!!
You are very special Rich if you are still in pain join a Taoist tai chi beginners session in your area. You may be amazed.
Thanks Francis
CGM's costing around $200/mo is fucking insane. I want to get into using one of these so f'ing bad to understand my data and experiment with my food, but I can't justify that cost.
Like today's Ken Cooper with the insight into both performance and longevity.
Try the Bowen technique , mind blowing for pain !!
Overall, Great episode. But was hoping to hear more about diet and the hormone interplay of glucose/ insulin and glucagon which plays an integral role in longevity.
Been waiting for this episode from you and hopefully Dr. Huberman soon.
Lactate issues might irrelevant compared to mitochondrial issues in the Krebs cycle. We have several thousand mitochondria in each of our cells (i.e. 2000 x 30 trillion = lots of mitochondria), each having a life span of about 2 weeks. The questions asked should be - can each mitochondrion adapt and specialise in burning fat or glucose separately ? can each mitochondrion adapt to be energy efficient or are more needed to create extra energy ? does the "gut - brain axis" influence mitochondrial efficiency ? Recent studies have shown that tiredness is a survival process of the brain, and physical stress such exercise increases the number of mitochondria.
Do you know of any studies out there about tiredness and mitochondria? After a 4 year struggle with fatigue (now diagnosed ME/cfs and long covid) and what feels like massive lactate build up, crazy high hr and breathlessness after minimal exertion I’m really interested in zone 2 training and how it might help my mitochondria. There are no specialists I have found locally, just wondered if you can point me to some reading!
What’s the most accurate way to estimate your zone 2 without a lactate test?
This is the question I wanted to answer v disappointed there isn’t a straight forward answer
Attia has often alluded to the RPE (relative perceived exertion) as a good proxy without the lab tests. If you have difficulty holding a conversation without catching your breath, that's probably Z2
I think it's easier with a power meter on a bike or rowing machine. Probably difficult to translate into another activity because heart rate zones are not an accurate way to measure zone 2.
For some people, Trazodone causes Priapism, which in extreme cases required penile amputation. Also, for some younger people it has been linked with suicidal thinking.
Those stubborn neural pathways you talk about can also cause us to feel pain when there is no structural cause. Conversely, how can there be individuals who exercise regularly with disc degeneration, bulging, herniations yet are completely asymptomatic? Check out the work Tor Wager and Alan Gordon from the pain psychology center have conducted. It saved me from chronic pain and many others as well.
Impressive knowledge derived from the lab, it would be curious to add Dr Alan Phillips work, integration of alternative health, if either the host or guest
Know his work,, what say you? If you are just hearing of him check him out. Brain chooses what microbes to kill. I woke with back pain, approx. 30 hrs of pain, Rx lead to neat instant improvement in spinal integrity by altering fungal load in L.I.!!!
Great podcast. Maybe give slacklining a shot for stability training. It's addicting!
I think one of the most interesting things about this speaker is the fact that his mathematical background seems really advanced for a person that is biology nut lol and the ability that background has on helping him purse through data.
That's the engineering coming out !
Czechoslovakia?
Consider this proposition: If all movement is initiated at the core, where the bigger-most powerful muscles in the body cross and then spread peripherally (think of the flow of a perfectly cast fly, as in fly fishing), then you would not have to worry about what the individual links in the chain are doing (for instance, the scapula). That is only relevant when we move more peripherally. Ask yourself: is a powerful baseball pitch the result of a powerful arm/shoulder or the refined and well-integrated movement that distributes the effort through the kinetic chain more proportionally even, smoothly, and effortlessly from core to periphery???
I want to know how can I improve my kidney function. Dr Attia mentions the importance of kidney function a lot but I’m not aware that he’s ever gone into it in detail
Why didn't you ask him about the NuSI Gary Taubes debacle/scam?
So… what’s the best way to improve your Z2 metrics?
At one point, there was mention of being “under muscled” or “adequately muscled”. But, no mention of whether one can be “over muscled”. Personally I’d like to hear about that topic in a future podcast. As an ultra runner, I avoid adding muscle bulk seems like mostly dead weight that has to be fueled…processing extra fuel seems a tax on our organs and potentially our health span.
Please send the studies where too much muscle decreases health, outside of steroid use. In epidemiological studies the greater the muscle (and especially strength) the greater the health
@@bobbobson4030 I do not have any studies to share, merely anecdotal observation that body builders do not tend to be centenarians. What I view as “excessive” muscle mass might be a liability. Why feed all that unneeded muscle. Processing fuel uses energy and stresses organs.
@@RandyKreill There are a couple of good podcasts which if not totally answering your questions will at least provide you some further pathways to look into. Peter's two podcasts with Layne Norton and the Strength Running podcast that features Prof Andy Galpin.
@@RandyKreill I do. So who's probably right? Steroids are another matter
@@bobbobson4030 sir yes sir! I’ll stay lean, vegan and keep running 🏃♂️
Fantastic 💯
Woooooooo!!! Awesome!!
Do I know you?
I'm not familiar with many if these terms. Can Dr Attia use terms a layperson understands?
Thank you very much Rich for all the quality content you put out for us all!
I would highly recommend you check out Dr. Nun Amen Ra’s work! Some gold right there :)
1:50:15 …. aside from maybe Jocko and David Goggins, only these two savages would be grinding out a podcast at 3:48 in the morning 😂
The Talk Test (TT) is a much better and cheaper than lactate tests/HR/etc gauge if you are in the right zone. You should just be able to talk comfortably in when in the right "Z2". Stephen Seiler talks about this also. Lactate tests are really not necessary for the average guy.
What isn't stated is that Peter's patients are paying him >$100K/yr to test them. Rick is correct. Virtually no civilian is going to buy a lactate tester and the strips and test themselves in the way Peter describes to get their Zone 2 parameters. I have numerous sports clinics in my area, and even they don't test lactic acid (or course they'll do VO2max).
On my elliptical or spin bike I just try to keep it at just above a comfortable pace between 60-70% of maximum heart rate, and focus on breathing through my nose. Some days this seems faster than other days.
Are you serious? $100k?
@@erastvandoren So I've heard. But it's really not a secret. He doctors to the elite, who can easily afford it.
Note, I'm not criticizing Peter. I'm just giving a bit of context to Rich's point.
@@aquamarine99911 I understand that some people can afford it. But why pay such a price? There are certainly better doctors out there for 5% of the price.
Sorry, but I can't help but to think of the ads for Rich Roll's book as a satiric comedy bit. But I would buy it if I had more disposable money and weren't such an anti-hoarding minimalist.
You guys should’ve went head on with your opposing nutritional philosophies. It was disappointing to watch such a great conversation but frankly you guys completely avoided the topic. Have him on again and talk just about the difference between plant based and Keto
Good morning. Thanks for sharing........................... from the treehouse in the woods of the Ozarks, USA