The Metrics That Matter Most For Longevity - Dr Peter Attia
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- Опубликовано: 19 июн 2024
- Dr Peter Attia is a physician, longevity expert, podcaster and an author.
Working out what to actually do if we want to maximise our health and lifespan has become an increasingly difficult task. There are an unlimited number of wellness strategies available, but thankfully Dr Attia has spent his career assessing the most important strategies we all should be focussing on for fitness and longevity.
Expect to learn how to best increase your chances of living longer, the role of fasting in longevity, the most important metric that predicts a long healthy life, the longterm effects of vaping and alcohol, how you can prevent cognitive decline, the vital sign that has the biggest impact on how long you will live and much more…
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#longevity #health #fitness
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00:00 Intro
00:26 Peter’s Unique Perspective on Longevity
04:30 Finding the Right System For You
08:19 Difference Between Slow Death & Long Death
10:49 How to Build a Framework for Longevity Success
17:29 Correctly Forming Longevity Strategies
24:34 Are People Right to Demonise Meat-Eaters?
27:21 Blending Fasting with Performance & Fitness
33:23 Should We Be Worried About Artificial Sweeteners?
38:17 Most Important Metrics for Checking Vitals
48:25 Health Metrics That People Overlook
56:44 The Importance of Strength & Stability
1:13:49 Peter’s Thoughts on Vaping
1:17:30 The Trend of Decreasing Alcohol Consumption
1:21:29 Important Things to Know About Alzheimer’s
1:26:12 Is Exercise More Important than Diet?
1:29:35 Why Cardiovascular Disease is Killing So Many
1:36:02 Balancing Compliance for Health & Enjoying Life
1:42:02 What Peter Sacrificed to Write His Book
1:51:01 Peter’s Rejuvenating Practices
2:04:15 Where To Find Peter
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Get access to every episode 10 hours before RUclips by subscribing for free on Spotify - spoti.fi/2LSimPn or Apple Podcasts - apple.co/2MNqIgw
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Hello you beauties. Access all episodes 10 hours earlier than RUclips by Subscribing on Spotify - spoti.fi/2LSimPn. Here’s the timestamps:
00:00 Intro
00:26 Peter’s Unique Perspective on Longevity
04:30 Finding the Right System For You
08:19 Difference Between Slow Death & Long Death
10:49 How to Build a Framework for Longevity Success
17:29 Correctly Forming Longevity Strategies
24:34 Are People Right to Demonise Meat-Eaters?
27:21 Blending Fasting with Performance & Fitness
33:23 Should We Be Worried About Artificial Sweeteners?
38:17 Most Important Metrics for Checking Vitals
48:25 Health Metrics That People Overlook
56:44 The Importance of Strength & Stability
1:13:49 Peter’s Thoughts on Vaping
1:17:30 The Trend of Decreasing Alcohol Consumption
1:21:29 Important Things to Know About Alzheimer’s
1:26:12 Is Exercise More Important than Diet?
1:29:35 Why Cardiovascular Disease is Killing So Many
1:36:02 Balancing Compliance for Health & Enjoying Life
1:42:02 What Peter Sacrificed to Write His Book
1:51:01 Peter’s Rejuvenating Practices
2:04:15 Where To Find Peter
Subs please
This guys knowledge is off the charts👍
isnt he a cheerful chap...there are people who abuse...and so mr purple sneakers I think you are over the top arrogant and just stop..you dont get to define just because you are a health nut. sheesh give me a break! lonliness is not para suicide.
I love you.
He has some good point. I don't buy everything he says. If anything, I would go with Bryan Johnson and his life advises . 💛
1. Monitor insulin sensitivity.
2. Measure waist circumference.
3. Improve sleep quality.
4 Build muscle mass.
5. Boost cardiovascular fitness.
6. Support mitochondrial function.
7. Control blood sugar levels.
8. Track biomarkers of inflammation.
9. Monitor biomarkers of oxidative stress.
10. Cultivate social connection.
Thank you for this! I love summarizing the lessons after listening to a long podcast!
Deep Tissue Doc - May I ask....how are biomarkers of inflammation and oxidative stress measured?
Thank you
Note that all of this will make your life better as well as longer.
1,2,7 are the same as control your weight.
4 and 5 are the same as exercise.
3 and 10 are important.
everything else is nonsense.
control LDL level and blood pressure. eat fruits and vegetables.
Engaging and enjoyable. Exercise exercise exercise. I’m 62 and got into all this stuff late after decades of alcohol and cigarette abuse. I’m now bulked up and capable of doing things I could not have done in my late 40s - it’s never too late.
That's awesome man 👍 thanks for sharing.
Inspiring
Very inspiring and helpful. As someone who feels “old” at 41, it is good to see that I am on the right path and still have time to continue making up for lost time earlier in life. I guess another way to look at it, I needed to loose that time then so I can have this motivation to keep on the path now.
Thats Amazing! Good for you and thank you for sharing.
Any pointers for bulking up?
Fantastic interview. I appreciate Chris asking, "what's that mean" anytime Peter used a medical term. Really opened up the interview to the broadest audience. Well done, Chris.
Yeah, he always does this and it's a really underrated feature of his interview style.
It also nicely nudges the guest (who, in this case- is wonderfully well spoken) to make their explanations more understandable to apes like me to start :P
My grandparents are 92 and 93. They still live alone. Still do their own grocery shopping. They were picking up great grandkids before Covid. Now the kids are too big to be picked up, even for me. They got there without any of the knowledge we have today. I'm hoping I make it to their age in their health.
You said it re grocery shopping. I see my young neighbor ordering everything in and lord knows their skin and bodies look terrible for their ages. They get no exericse or sun.
Loving this podcast run Dr. Attia’s been on recently.
Same! but IMO, this interview was way better than his interview on JRE.
Peter’s book is the best on longevity & I’ve read them all! I’m getting serious about exercise because of his podcasts. I would love for him to talk specifically about 80 year olds and how to get to Barry’s level if one is still running an active business & traveling, etc. What can be done with a smaller time commitment? How about more info specifically for seniors?
10 minute workout:
1 set of push-ups (on knees if too weak to do them on toes)
1 set of holding the prone Superman position
1 set of body weight squats, as low as flexibility allows.
Take 2-3 minutes break between sets
All sets done with best effort to muscle failure.
Getting Peter Attia, Nassim Taleb and Pavel Tsatsouline in a series of podcast would be one of the best concentrated pills of practical wisdom ever. That said, this interview is pure gold right from start to finish.
At 77, your discussion of what I want to be able to do was interesting. I can still do the 5hings you mentioned but definitely need to increase both strength and stability as I age. Also working on the food, mostly cutting out sugar. Anyway, great info and thanks for doing this
You're doing well
Love the NO BULL/ NO CLICKBAIT/ NO HEADLINES/ NON COMMERCIAL approach of Dr Peter Attia. Dr Don Layman is great too.
Dr.Attia is so amazing!
He’s affording us with so much wisdom for motivation!
As a middle distance track athlete for the past ~20 years who thinks a lot about VO2 max (and Z2), this was good to hear. Now just need to cut the beers…
That may be the most important thing you do!
This is one of the best, recent Peter Attia interviews out there !
Pray you will make it to beyond 90 with your cognitive ability Chris. That alone will provide humanity with a most remarkable and wise Hero to look up to.
U said d most important word* prayer*
Chris makes podcasts faster than I eat hot meals, how TF he does it I’ve got no idea. Super impressive!!
I have to say that Chris is a more polished Rogan.
How Tim Ferriss does it, indeed
i have been following Dr Attia's advice for more than a year. i am still curious about how I follow his advice. I am 92 and able to do many of the tasks I have done 'all my life', but, I am unclear about how applicable his advice for 45 year old people is to my life-health. i am continuing to search for "life extension" advice for already old guys.
I’d venture to say the advice is largely likely to not change much, but rather just scale it to what you can currently do and adhere to at your current age/situation.
Which advice do you specifically follow? Just curious.
Great to hear a different perspective on health other than what we are told and programmed by western doctors. Been exercising for a couple decades now and the benefits outweigh the risks, no doubt. Feel better, look better, function better. Thanks for a great podcast.
Best interview I've heard with Peter attia. I was pretty baffled by Peters appearance on Joe rogan recently when Joe didn't dive into the content of his book at all- very odd.
I appreciate you interjecting to clarify terminology
This is one of the best videos I’ve watched on RUclips, and I’ve watched a couple thousand
Great in-depth conversation. We are finding that people coming to us for a DEXA scan are mentioning Peter Attia and Outlive almost every day. Longevity and healthspan are hot health topics at the moment.
Love the comment about the heart. Our hearts are amazing at what they do. It's what we do to our hearts, that is the problem.
When Peter talks, I listen. Can't wait to read the book. Thank you Chris. Thank you for asking "what's that?" for the millions out there!
Chris and Peter Attis so thankful for a marvelous thoughtful informative conversation!!!!!!
Thank you, Chris and Peter! So much excellent information, discourse and insight shared. So appreciated. Best to both of you! I'm sure I truly enjoy and appreciate Peter's book when I get my opportunity to read it in the coming week.
…. great interview… Your questions really made us think about our goals and aspirations for the future, and in particular, the question about what shape I want to be in at the end of my life or decade was truly life-changing.
It should made us realize that we need to take a more proactive attitude towards our health and well-being, starting from a younger age. Focusing on developing healthy habits, both physically and mentally, that will help us to live a long, happy, and fulfilling life.
I believe that by setting clear goals and working towards them consistently, we can create the life that we want for ourselves. I am excited to begin this journey and I thank you for inspiring me to take action.
Thank you again for the wonderful interview and for the thought-provoking questions.
Outstanding conversation. Masterfully conducted by Chris.
Thanks Peter & Chris what a great podcast. Completely agree with you Chris. The Vitruvian is an incredible machine! Had it for a year. It kicks my butt on a regular basis 💪
Amazing guest, amazing topics, AMAZING questions!
I'll have to come back and take notes and research many of the points made here, and also read Attia's book.
Thank you kindly!
1.8g - 2g of protein per kg of body weight spread out over 3-4 meals and 14 hours of fasting per day is very doable! Interesting that Peter sees Vo2 max as one of the most important aspects that contributes to longevity. Really good podcast! Will have to listen again a few times I'm sure.
what does Vo2 stand for?
@@larsjensen9483 google is just one tap away....
That's not what he said. You have to get 50g or less into each meal 3 - 4 hours apart, so it depends on how much you weigh. If you're 50 kg, it's extremely doable. If you're 100 kg it's literally impossible.
Excellent conversation thank you gents. Spot on about blood pressure measurement
Thanks so much. Absolutely fascinating
Sharing this one! Thank you, both 🙂
Love the content, I really like to listen them both, thank you! 😊
Yes! We keep the Attia run going
Excellent episode! Peter Attia is a seriously smart dude, I learned so much from him over the last couple of years. Very well organised convo with so much to get into.
very informative and I'm glad to know all my cardio and hill training is helping me to age well. Thanks for this ❤❤
Best overall health podcast I’ve ever listened to.
Great topic, interesting guest, well done Chris.
Fantastic episode!
Wow, this was super informative. Thank you.
Fascinating conversation, going to follow up on my VO2 Max
I love Dr P Attia , where can l find his books ? What are they called ? My husband needs to hear this especially the alcohol, the more , the more l listen ,the more l want to know about my health.l have learnt so much ,thank you Marika ❤Sydney Australia
This was such an amazing talk!
My dad developed dementia in his 90's, he is now 96 and in a nursing home.
Great podcast, thank you.
Thanks for sharing this information. Really enjoyed listening.
I believe Peter will always be ahead of ChatGPT. Such an intellect.
The explanation of risks associated with diet vs exercise was my biggest takeaway 👌
Chinese takeaway?
Chris - I would LOVE to hear what you’ve been able to find related to best practices for us mere mortals who can’t afford stem cell treatment.
Great Interview- Fantastic!!
Attia is off the mark on so many things with nutrition.
Great pod with dr attia
Thank you this is amazing ,the information is just so incredible & interesting, how can l have a medical interview with this amazing Dr as l need all he spoke of , l am not seeing the same results for my muscles , l do most days of exercise, pilates, Qigong, weights 3 to 4 , aerobic 3x but not enough , l do balance training with a physio & my own ,l have had 3x by Orthopaedic surgeries due to injury , l used to do everyday as l am a trainer ,l worked all day in my industry, now very small ,after Covid circumstantial ,stretch ,yoga which l can do on my own , l also did Feldenkrais which teaches you everything the Dr talks about ,DNS ,Pilates principles teaches all the alignment & all core , everything is so true . I would love to have myself assessed by Dr . I am in Sydney Australia. Thank you so much ,l love this , our industry doesn't teach this way ,they should . 😊 Marika
Not only do we have a problem treating slow death, we have a HUGE problem diagnosing it or it's cause.
So true. I’m fed up with health care professionals telling me that I’m “just getting old”.
Incredible info
Great Content, from both of you
Question about the discussion on alcohol - Comparing to some of the earlier conversations about acute vs chronic - how do we know that the acute effects of alcohol on heart rate, body temperature, etc are actually bad long term? You made the argument for other things like e.g. mtor that acute rises are fine and needed - how do we conclude that acute changes in our nervous system are also not fine or even good things over time?
I am interested in this and I am 18 years old. I don't know why I like all of this stuff, it might be because my beard is growing very fast and I look older than people my age because I haven't lived the best lifestyle so far. Sometimes I feel more mature than my peers, because I engage a lot with more adult stuff like emotional maturity, longevity and health, politics, philosophy. I experienced part of the party lifestyle and I decided it's not worth it. I always taught that I enjoyed parties. Certainly I wasn't the type of person that would rather stay home, but right now I quit smoking and drinking and I am looking forward to improve my quality of life by starting new healthy habits and also try to do pretty well in college and become a good engineer
I am his admirer, I would really like ti have his new book Outlive The science and Art of Longevità translated into italiano language ..mi level of English is very low👶
Thank you. I look forward 💪
Interesting about vaping. Infinitely healthier than smoking and a great intermediate step to quitting, but still does the lungs no good. I too have moved on to pouches.
I quite like how ruthlessly you ask questions, specially how you're unafraid to ask "what's that?", like what something means, or "why's that?"
Awesome podcast. Great work again Chris and Peter.
Awesome conversation!
I received a ton of great information from this video. The only thing I don’t like, is everything is directed towards purchasing products. There is so many things more things we can do to stay strong healthy. like growing food/medicine, working in nature. Not a rant just an observation.✌🏼
Not really, the main thing mentioned is to exercise in a few ways that only require you put in the time. Same with avoiding foods.
I agree it is hard to get protein in the proper doses eating once a day which is what time restricted does with me. I need time between meals so when I restrict there is no way
Great interview! Thanks for sharing.
1:46:13 Car guy thought: I think this is how I feel about Tesla's in comparison to naturally aspirated or turbo cars and motorcycles lol - they're just not the same even though the needs might be met.
Great content as is typical with Dr. Attia. Was anyone able to find the "box step up video" please?
What about insulin levels when fasting? What are the advantages or disadvantages of that?
consistency is everything 😎
Interesting, this guy's risk management approach is something I've been doing for a while now.
The other thing I add is that I'm far less inclined to to take a risk where the outcome relies on someone else, and the activity is optional.
Such as skydiving;
relies on the parachute and whoever packed it.
And I'm not remotely interested in doing it with some guy strapped to my back.
But if the plane's gonna crash, ok I'm jumping.
The blood pressure test was fascinating as I have high diastolic when measured. Yet when I do it with this method, it’s 109/81. I’m pretty fit and eat healthy so I’m keen to stay off the meds.
The only part I struggle with is the ‘do you want to still have sex when you’re older…’ As older married men know, this is down to demand AND supply. So long as your other half wants sex, then great. However 25-50% of men are in a sexless marriage. There are other more important factors to consider when thinking about your sex life as an older guy.
I have a lot of respect for Dr. Attia and know the intentions are good. 2 things I’ve found interesting
1. Downplays issues from Nicotine. There is plenty of research showing it’s negative impacts on the body.
2. Doesn’t mention that a consensus risk factor for Alzheimer’s is heart disease
It’s not bad that with all of the podcasts he’s done these are the only glaring things I’ve taken issue to. Just would encourage people to do further research on topics no matter the expertise of the speaker
Nice podcast very interessing
Can anyone give me advice on how and where it is possible to look into the disc injections Chris is talking about? (47 minutes)
I am half of Attia's age and am really looking forward to finding out, decades later, at what age he dies.
Big fan of his voice by the way!
This guy is 50????? Kudos.
I am having trouble finding the Step Up excercise demonstration video Peter mentions. Can anyone provide a link please? Cheers.
My book Outlive has just arrived! Amazing this podcast as popped up to watch this day!!!
Peter is so dam brilliant and I love listening to him!
Chris this is a great interview, good for you man!❤ thank you!
Chris and Lex Friedman are the very best interviewers on the web right now, they speak to the top minds available. I have learned so much from these guys.
Fridman seems like a fraud as of late. He blocked Gad Saad because he called him out.
Amazing conversation ❤
Not sure about the purple shoes though 😊
Most people with a Samsung Watch 4 or 5 have VO2 max in their watch/phone. I have, great tool that make me motivated. At 63 I'm at 39, and I aim at 44 this summer. I also measure body fat mass, thru Whitings scale. There is nothing unique about these tools, so if this becomes something that is integrated in your podcasts, that would give it a push and more people would adopt to these tech that you can buy online for not too much money.
Great
0:53 There aren't many technologies that are net positive. I believe the vast majority are a net negative, particularly those related to body/health/food/drugs. So I agree, when it comes to healthspan there's not much that's better than the basics.
What is sarcopenia? What is Atherosclerosis? I don't mean to be a hatter, god knows there's enough of that I'm the world but I'm really surprised that Chris didn't know what those were. What I really want to say though is that this is the best interview with Peter Attiia that I've ever seen. Some may point to his interview with Andrew Huberman but I feel like I learned more applicable information here than with 99%of all other podcast on longevity.
He knew what they were lol it was for viewers that might not have known
@@connorgray2896 duh, ok, that makes much more sense.
The man is a goddamn National treasure
Both are!
Become incredibly strong and have a high VO2 Max.
Really like your interview style and listen in frequently.
Positively intended feedback - you would look a lot better without the baseball cap it sends the wrong image - also a bit disrespectful to your guest.
Cheers
Where did Chris go for the PRP on the spine? Is there a vid detailing more?
once i think i heard this guy did cardio indoors to track zones ideally and it made me just quit listetning to him. do you know if he still does it like that?
most important question this episode "what is that?" love peter, definitely a doctor lol
Best man
Hi Chris, you mentioned somewhere in your talk about a list of glute exercises ranked from most effective to least, I'm trying to listen back but I can't find it. Could you link it?
Somewhere between the hour mark and 1hr 10
Some bright literary researcher should write a whole series of books relating to the growth and development of babies, children between specific ages, teenagers, young adults, adults etc. then we could all know what to expect and what is normal and what is not and maybe provide ideas and symptoms, remedies and solutions.
he doesnt mention seed oils and sugar as risk factors?
They are not, if not overconsumed. I get that most are still overconsuming tho...
I think interviewing Lew Hollander would be pretty cool. He’s the kind of 90 year old you want to be 😊
Will you please list the blood pressure monitor he recommends from Amazon?
Think it was Omron...but the brand isn't vital. Omron is rather popular... They are available at your local Walgreen, Walmart, CVS etc...
17:30
My wife is wondering why I’m smiling at her and it’s because I am now daydreaming what it’s like to be 85 and make a move on her…talk about motivation to play the long-game in health
There’s actually many studies that show that eating most of your calories early instead of later is more beneficial due to insulin sensitivity during sleep with GH release
"Never make a point without telling a story. Never tell a story without making a point."
If your not a good story teller, tell the point first. And then reiterate it half way through the story....
I know good story tellers who I could listen to all day long. Bad story tellers get listened to once .... good point or not. .... I don't have the time to listen and to give to a poor story..... 😮