YouSaid · the spoken record

Dr. Peter Attia

lines on the record: 125
first: 2023-03-15
most recent: 2023-03-15
sittings or episodes: 1
sources: podcast

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“I think of all books as how many craps. Every book is like it's a four crapper. That's a two crapper. An amazing honor. Little things I've been doing for the book Prep that would have ordinarily annoyed me to no end, haven't annoyed me at all because I'm realizing it is sort of a special thing that you have a relationship with someone you're not necessarily meeting, but they're doing something that is giving of themselves, which is taking the time to read this thing. And in exchange, you're giving them something that's hopefully valuable. So anyway, thank you for having me on the show, Tim. And thanks for people who are going to maybe go out and get this thing.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“No, other than just to really thank people, I think there's a lot of noise out there in the world today, and I think that anyone who's going to buy this book and devote the time to read it or listen to it on the audiobook, this is not a two-crapper, right? This is not a book you're going to read on the toilet and taken two craps.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Good enough people in Doshar, people like me. That's right. That's right. But I think for my problems, this was such an important step. The term fake it until you make it has such a negative connotation from Silicon Valley and companies like Theranos. But in psychology, it can actually be pretty valuable. If you start to say something enough, you will believe it. And that we think about that a lot in the negative, but it works also in the positive. I think that in some ways that one exercise became a very important brick in the wall of Fundamentally altering my view of myself and fundamentally altering the stories I told myself.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“20 minutes. Those 47 affirmations then became a very big part of my kind of recovery contract and for a period of about six months I would read those twice a day every day standing in front of a mirror, which sounds very sort of Stuart Smalley or whatever that character's name was. What was his name? Smiley, something like.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Again, the sun is low. So let's just say I was in a rehabilitation center where one of my homework assignments on the first day was to write an affirmation for each year I'd been alive. At the time I was 47, this was three years ago. So it was, you got to come up with 47 things to say about yourself that are positive. And I couldn't come up with more than a few. I was sort of stuck at. Four or five until the nineteenth day. And then I really kind of had an enormous breakthrough that honestly in the book is. I don't devote a lot of real estate to it as profound as it is. But I think if you person reading this who's been where Taking you will understand it. But I think once I reach that point, once I had that breakthrough, as I describe in the book, I was able to write the remaining forty three of them in.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“That last one is so squishy that it's hard to talk about in a medical book. That chapter is basically my way of trying to do that.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“So, look, I think that this was the hardest chapter to write, unquestionably. It's the 17th chapter that has very little to do with the other 16 for reasons I won't necessarily explain here, but it's a very different format. It's a very different structure, and it tells a very different story. But look, I think for some people, it might be the most important chapter in the book. And I think for others, it might be totally irrelevant. But that was a risk, I think, that was worth taking. And I'll just say this. I think you alluded to this earlier on several occasions. Longevity without health span is the greatest curse in the world. To live a long life and to suffer is not to live. And that suffering, that loss of health span can be cognitive. It could be physical, and it can be emotional.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“I'll tell you something funny. When I had an early draft of the book, I shared it with a mutual friend of ours, Hugh Jackman. And Hugh read it. And his only feedback was that should be the first chapter. And Hugh had a really solid argument for why that was the case. The publisher absolutely said no chance in hell. And so it was either nowhere or at the very end of the book.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“The way some of those might be, Bill Gifford might deserve some of the credit. My co author, I was really struggling for some chapters with quotes. As you probably noticed, each chapter has a quote. And I think Bill probably came up with three quarters of them. I was really struggling with the quotes because I had some that were okay, but He would always come through in the end with a better one”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“At 50. So to me, it's just as it's unacceptable, I think, to die of cardiovascular disease in the year 2023. I think it's unacceptable to die of colon cancer. And yet colon cancer is the third leading cause of cancer death.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“What this liquid biopsy might be giving us a window into is the behavior of a cancer. Why is it that a triple negative you know I have a 75% chance of I'm using the terminology looser, but let's just say I got a 75% chance of catching it in the bloodstream even at an early stage whereas if it's triple positive which has a much better outcome I'm not going to catch it very likely at that stage might it be that because the latter is not that lethal and therefore it's not shedding in the former is much more lethal and that's why the cancer is spreading. So I think it's super early days on this cancer screening is definitely one of the most contentious things that I probably talk about in the book because I do take I think a very different view from the mainstream which is that we have to do this aggressively we have to do this early I mean I'm I'm just 50 years old I've already had I'm three colonoscopies in”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“So, one of the most important ways that we identify breast cancer is by its hormone profile. So is it estrogen, progesterone, and or her two new positive? So triple negative breast cancer has the worst prognosis. So a breast cancer that does not express the progesterone, estrogen, or her two new receptors has the worst outcome. It's the most aggressive breast cancer. And those cancers, even at the same stage, are far more detectable. They have a 75% sensitivity in low stage cancer. This tells us that we need to think of liquid biopsies in a very different way from how we think about quote unquote anatomic screening So, a mammogram or an MRI or an ultrasound are agnostic to the properties of the cancer. They are simply looking at its presence and size.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“But if you look at hormone negative breast cancer at seventy five percent. Look at hormone positive cancer, it's 20 basically.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“100 people that walk for a random cancer screening, you wouldn't expect more than one or two of them have cancer. So with a low sensitivity and a high specificity test, you have, if you do the math, you'll see, very low positive predictive value and very high negative predictive value. And for that reason, I think initially was not blown away by the test because of how low the sensitivity was. For low stage cancers like stage one and stage two, the sensitivity was like 20%. That's the metric that I cared most about. I don't really care about your sensitivity at detecting stage four cancer. We've blown it if we're waiting until that point. What is very interesting to me though is when you start to look at this by histology. And this to me is interesting. If you look at all breast cancer, the stage one, stage two sensitivity for detection is twenty-ish percent.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Cancer. So for general screening, by general screening, okay, so let me take one step back. Knowing the sensitivity and specificity of a diagnostic test is only slightly useful. If you don't know the prevalence of the condition you're testing for, which is called the pre-test probability, you can't actually impute what's called positive and negative predictive value. In other words, what you really want to know when you look at a diagnostic test before you take it is If it's positive How likely is it that I have the condition if it's negative, how likely is it that I don't have the condition? That's positive and negative predictive value respectively and you can only answer that question when you know not only the sensitivity and specificity but what your pretest probability is And if you don't know that you would just say well what's the prevalence of the condition and where I'm looking So when you take cancer screening in a general population the prevalence is very low and it'd be 1% 2%”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“In there for tiny, tiny, tiny amounts of DNA that are out. and by looking at the methylation pattern of it, so these little methyl groups that are stuck to it, they impute two things. One is cancer likely to be present, yes or no? And if yes, can we figure out what organ it is? Where did it come from? So these tests have a relatively low sensitivity. Meaning, if a cancer is present, their ability to detect it is not that high. They have a very high specificity, which means if no cancer is present, they are very likely to tell you that. Every screening test has to be tuned towards sensitivity versus specificity, and this test is tuned to very high specificity, very low sensitivity. So the implication of this is for a low prevalence.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“The fewer tumor cells you have, the smaller the burden of cancer, the fewer the mutations, the fewer the escape mechanisms that are in place to evade the immune system, the more likely you are to survive treatment, and therefore, until we figure out ways to completely eliminate cancer, which I don't think are going to happen anytime soon, we have to take a much more aggressive posture towards screening and acknowledge, by the way, the downside of that. There's a significant downside to more aggressive screening. But if you can come to grips with that, you have a better chance of beating cancer by far. And to your question now, Grail becomes one of the tools we would think about doing that. So Grail is a company, I guess it's currently or now probably owned by Illumina. It uses something called cell-free DNA. So it takes a blood, a couple tubes of blood, and looks.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“The outcomes are vastly different, right? In the latter group, nobody's going to survive for 10 years, and very few of them will make it five years. In the former group, 80 plus percent are going to survive ten years. Go through the similar example with breast cancer. The point here is”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Well, again, that cancer chapter is probably a very long chapter for a reason, but I think one of the big takeaways on that chapter is the overwhelming evidence that treating cancers when they are detected early has significantly better outcomes than treating the exact same cancer later on down the line, even using the same cocktail of drugs. I think the two examples in the book I use are that of colon cancer and breast cancer and looking at, for example, using the Fulfox regimen of chemotherapy to treat a patient with adjuvant treatment, meaning so a person that had a stage two or stage three colon cancer that is resected and at least surgically you don't see any gross disease. They just have microscopic disease. You treat those people with the Full Fox chemo regimen, which is a multidrug regimen, and you compare that to people who have metastatic disease.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Obviously, that we care deeply about uric acid, homocysteine, insulin, liver function tests, cystatin C is one that I think is largely underappreciated. So most doctors are using creatin as the measure of kidney function. Creatin is a joke, actually. Actually, at some point, I wish I had the time and maybe I will make the time to do a deep dive into how it became the de facto gold standard for measuring and estimating glomerular filtration rate. It's an absolute atrocity. So for a person who's very low in muscle mass, it really overestimates kidney function. For a person with high muscle mass or who's just exercised, it really underestimates kidney function, but it virtually never correctly estimates kidney function. Whereas systatincy, which is another blood test, probably costs a few more dollars, but certainly not much. It might be the difference of $1 versus seven dollars or something, completely more accurate and unlinked to these issues.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“We think it's really important to be testing, as I said, APOE is one thing for sure. We really do want to know that genotype. And again, if you believe that Alzheimer's disease has some element of prevention baked into it, then knowing that you're high risk should be a valuable thing to understand. When it comes to understanding cardiovascular disease, you know, we care deeply about APOB. APOB again being a more important metric than LDL cholesterol or non-HDL cholesterol or HDL cholesterol, this APOB is the concentration of all athergenic particles, so includes all the HDLs VLDLs, et cetera, also knowing LP little A, which is a genetically determined very high risk particle that while it can't be modified will allow you to understand how much more you need to optimize, for example, APOB. So knowing LP little A, knowing APOB, knowing APOE, there are other biomarkers.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Ask the question What did you learn in residency that you're using today? The answer is probably like 10 to 15 to maybe twenty percent max. So where did that other 80% come from? And I'm arguing that if you want to participate in medicine 3.0, you have to be able to learn outside of your training. And I think that's a discussion that should be had very deliberately and not obliquely. So I think understanding where they sit on prevention understand how they're educating themselves, what are they reading, what are they learning. And if the answer is, hey, it's not a good fit, great, better to find that out before you jump in.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, look, I think that kind of comes back a little bit to your medical literacy question at the outset, right? Which is I think part of it is also just being a bit more clear about what your objectives are when you're finding a doctor and understanding a little bit about what their style is asking them, what is their philosophy on something? How much time do you spend learning about things that you did not learn in medical school? I go back to something I said earlier, which was Almost nothing I do today, Tim, that I learned in medical school. I can't think of one thing. It's not because what I learned in medical school wasn't valuable. It's just that, and maybe that's the wrong example, by the way. Let's be a little less glib. If I look at the physicians in my practice,”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Know that I could tell you a relative weighting, but certainly BDNF is a very important one. So it's a very important growth factor for neurons, but also, of course, when you think about the metabolic effects and the hormonal effects that come from, what is exercise doing to cortisol levels? What is exercise doing with glucose and insulin levels? I mean, we see an unbelievably strong association between type 2 diabetes and Alzheimer's disease. Again, here's an example of where medicine 3.0, I think gives you a little bit more confidence to make the extension, which is, look, if type 2 diabetes is bad, having insulin resistance without type 2 diabetes is also probably bad. Therefore, we want to take all steps possible to maximize insulin sensitivity, glucose disposal, all of these things that fit under the bucket of metabolic health. And again, exercises not unique in its ability to act on those things. Nutrition absolutely does as well, but Boyd is exercising.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Greater physical capacity. So people who are really good dancers, who are really good at doing complicated, coordinated problem solving things with their body who have kinesthetic awareness, they're going to have a much slower decline even when diagnosed with Parkinson's disease, for example. So we want our cognitive reserve high. We want our movement reserve high. And then on the other side of that, you get the kind of hormonal, vascular metabolic benefits that come from the actual exercise. So one is the benefits you get from being in the state. One is the benefits you get accruing the state.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Movement Reserve. So when you think about Louis Body and Parkinson's, these are primarily movement disorders. So they're kind of on a spectrum. So you've got Parkinson's at one end, pure movement disorder, a little bit of cognitive, bluey body kind of bit of both, and then Alzheimer's much more cognitive. Having a higher movement reserve and having a higher cognitive reserve are protective.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“But it turned out Dan was right and I was wrong. So I think the data are pretty unambiguous. In fact, I'm doing a podcast on this by the time this one's out. It might be out. I don't know. But I've got a podcast coming out on sort of brain health. And here we are back again now with many more analysts and much more tools at our disposal to kind of understand the literature. still exercise remains the most important modifiable behavior we have to reduce the risk of Alzheimer's disease and probably Parkinson's and Louis Body Dementia, by the way. So I can't say that for every single neurodegenerative disease, right? I can't, I don't have any real insight into how you prevent Lou Gehrig's disease, which is an absolutely horrific disease that is fortunately much more rare. But when it comes to the big three, Alzheimer's, Parkinson's, and Louis Body Dementia, exercise, exercise, and exercise matter. And part of that has to do with”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“And so to make it very long, after Dan kind of went through all of this analysis and after analysis after analysis, the thing that stood out above everything else was the benefit of exercise. And I just sort of told Dan to go back to the drawing board. I was kind of like Dan, I think he screwed this analysis up, buddy. There's zero chance that exercise is actually the best thing here. Are you going to now tell me that chicken soup is the best thing for colds? I wanted some insight here. I didn't want some stupid platitude.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Think that probably the first time I took a hard look at this would have been 2014, maybe 2015. And at the time I had one analyst, his name was Dan Palachar, look at this in detail. And God, it was probably a six to nine month project. I mean, it was a really, really exhaustive look at the literature and the deepest dive we could do at the time of what do we know about the prevention of Alzheimer's disease? So again, we started with a very bold hypothesis, which we were not alone in, but most people thought was crazy, which was that these diseases have some degree of prevention. There is a way to prevent these to some extent, maybe not completely, but luck is not the only thing or bad luck is not the only thing that is driving these diseases. We have some control.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“And truthfully, I think Michael Easter, who's written about this extensively in his book, The Comfort Crisis, which if your listeners haven't read that, not that we're trying to give them more books to read, but the comfort crisis I can't recommend highly enough. You know, I think he said that even the military right now thinks that you don't really need to go above a third of your body weight. Let gravity help you more than that, but anywhere from a sixth to a third your body weight is probably the sweet spot.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“You can buy these bolt on waistbands that allow you to support. Because I'm like you, I like to have 80% of the weight on my hips and virtually none of it on my shoulders. I don't even link up the little strap across my chest because I want to be able to breathe fully. So I'm very light on the shoulders, incredibly heavy on the hips and their packs and the weights that come with them just make this a very elegant solution. So yeah, totally agree.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Can I make a shameless plug for my friend Jason McCarthy's company, Go Ruck? I have no affiliation, but I love Jason and I love the company. So, yeah, the Go Ruck is the way to go here. You just need a backpack with weight, but if you want to invest in it, they make amazing packs.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Lance Armstrong's a good buddy, and he moved out of Austin to Aspen a few years ago. I keep giving him crap for it. And I'm like, dude, why did you leave? Why did you leave? And he's like, yeah, it's tough. I mean, especially in the winter, because he's a summer sport guy. But this is his form of winter exercise. And having him describe it to me, I'm like, yeah, I can see that. That sounds pretty awesome, actually.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“I think if we can do that once a week is great. And again, that's five. Yeah, zone five. And I think for zone two, we think minimum effective dose. So again, it depends on where you're starting. If you're starting with you've never exercised in your life, boy, we'd be happy to get you doing two 30 minute a week zone two sessions. But you very quickly will start to adapt to that. And then I think we start to get into three hours being the MED. And that might be kind of three 60 minute sessions or four 45 minute sessions.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“There was absolutely no confusion on the part of the guy on the other end of that line that I was on my bike. That I wanted him to talk more than me. I was breathing like this. It was like, okay, so yeah, you know, like, I mean, that's kind of how I was going at it. I can nasally breathe when I'm doing zone two, but it's, I'm right at the limits of what I can do. And it's very easy for me to nasally breathe. Like I don't mouth breathe at night or anything like that. So that kind of gives you a sense of it. If you can talk pretty easily while you're doing it, like if you're out on a walk and you're talking to somebody, that's too easy. If you can't talk at all, that's too hard. And I think that is by far the best test”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Once you get fit enough, lactate becomes really good. So measuring lactate with a point of care like a fingerprint device is what I do, you're looking for a lactate level of about 1.7 to 2 millimol. For most people is the zone. For people who aren't yet fit enough, their lactates are usually going to be way higher than that while they're still training that energy system. Or if people just don't want to do that. And for those people, RPE, rate of perceived exertion, is really the best way to do it. And it's far more accurate than heart rate. The RPE is you should be able to talk, but you don't want to. So today I did a zone two ride. This is very unusual, but just because of the way it was today, I spent the entire zone two on a phone call. My entire workout was on a phone call.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, yeah, exactly. And here you're typically doing about a one to one work to rest recovery. That's how hard these intervals are. If you do three minutes at that whatever that output is, you're going to need about three minutes of recovery before you can do it again. So we typically say, look, a good starting point is four by four. Four on, four off, four times. That's just a great workout. Let's say three days a week, you're going to do your cardio, and it's going to be kind of the low end zone two cardio. One day a week you pick an exertion level that you can barely get through four minutes of it. You can do it, but you have a little bit left in the tank, but not much. And that you need four minutes to recover. And then you do that four times. Sandwich between a warm-up and a cooldown.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, yeah. But it's like that's sort of the problem with doing a lot of fun classes and stuff. Like, it's absolutely better than sitting on the couch for sure, but it's not specific enough to achieve this goal. So you really want to kind of separate that zone two from that zone five. And when it comes to VO2 max, you basically have to be in the three to eight minute range is the sweet spot. So it's got to be intervals that are about three to eight minutes. So three minutes at the low end, meaning you're doing something that is so hard you can only do it for about three minutes. And at the high end, eight minutes. So if you can do it for more than eight minutes, it's not doing a lot for your VO2 max. If you can't do it for three minutes, it's also not doing the maximum amount for your VO2 max.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“So the key for building a high VO2 Max is saying, I'm going to spend about 80% of my aerobic training time in zone two. And this is counterintuitive, right? A lot of people think, oh my God, if I want to build a high VO2 Max, it has to be all intense training. No, you have to first and foremost build that huge aerobic base. That is the pyramid that allows you to make the peak higher. So once you have that aerobic base, that other 20% of the time is used. So basically, most people are training too hard to build the base but not hard enough to build the peak. So they're in what I kind of think of as garbage training zone. And not to kind of rip on it. Not to get too technical.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Well, first off, it can actually be improved quite a bit. I think the research out there understates how much it can be approved because the research studies are relatively short. So, you know, it's true that in a 12-week study, you might see kind of an 8% improvement or a 10% improvement. I would say that's just the tip of the iceberg, right? We're not talking about 12 weeks of training here. We're talking about a lifetime of training. We're talking about 25, 50% improvement in VO2 max that anybody who's been involved in serious training will see all day long. So the how is also very important. You know, the analogy I like to use, which I'm sort of borrowing from one of my old cycling coaches, is that think about building a pyramid. The VO2 Max is the height of the pyramid. So if you want to build a really high pyramid, it also has to have a really wide base.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“So I use 55 to 60 pounds, and I'll typically do an hour ruck. And because of where I live, it's really hilly. So I really like that. Going up the hills, I'm going hard. I'm really pushing my cardio up the hills. And I'm trying to find the steepest hills possible to come down because that's working that huge eccentric gear. It's really forcing me to be able to decelerate on the way down those hills with a lot of weight. And you're not getting the pounding. I mean, I think that's the beauty of it, right? It's you're not pounding your knee with the impact you would if you had to run to produce that effect.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Consistency of these associations. You look at the dose effect of these associations. It's very hard for me to believe that there isn't causal relationships here. And that being stronger, training to be stronger will actually improve outcomes, not just that strength is a marker of health, which is obviously correlated with living longer, if that makes sense. I mean, there's a distinction there. So, yeah, we think that carrying things is very important. I'll go through different phases. As you know, I love rucking. So that's another thing that I think is just a great all-round way to kind of now combine two different types of exercise, something that's part of strength and something that's part of endurance. Also, rucking gives you, because so just for people who don't know, rucking is just basically carrying a really heavy weighted backpack. Probably one of the most important tools used in the training of special forces in the military. I mean, you know, we have so many friends that have been through that, and I'm amazed at how much they rucked. Like it's sort of like eight hours a day.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, we would like to see our patients carry half their body weight in each hand for a minute. So walk around with half your body weight in each hand for a minute. And having strong hands is one of the most correlated findings with longevity. So we talked earlier about like, what does it mean to be really, restrict? Well, unfortunately, the data on this are based on what the studies show, and the studies are testing interesting things, but they're not exhaustive, right? So they're usually looking at grip strength, leg extension, bench press are the most commonly tested things. But grip strength comes up over and over and over again in studies as such a proxy for longevity, lower risk. I think there's a figure in my book that talks about the unbelievic decline in both the risk of onset of dementia and death from dementia as grip strength increases. Again, just kind of go back to the Bradford Hill criterion, you look at the strength of the associations, you look at the”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Oblique compression, pelvic angles in the difference between when my left and right leg do it, tinkering with that stuff allows me to work out so many kinks with how my body works. You mentioned another one earlier, which is being able to carry heavy things. You know, this is just such an essential skill for our species. It's something that we do better than anything. There is no animal that can carry with their hands what we can do. Certainly a strong male, but even a strong female can carry their body weight in their hands. Half their body weight in each hand is not an insurmountable ask for us.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“When you're doing something like a squat or a deadlift, there's weight that is basically pulling your spine down to your hips. In the squat, it's because the weight is actually sitting there in the deadlift. It's because the weight is being, the force is being transferred through your arms there. But in either case, you are loading the axis of your spine. And that's fine if you know how to do it safely. But as, you know, you know, having done these things, that's not just something you can walk in off the street and do. You really have to be coached how to do that stuff safely. And stepping up onto a block is something that's much safer to do. And it's also something that you can do with a single leg at a time. And therefore, you get to see what your asymmetries are because we all have them. I mean, I am so deep down the rabbit hole of”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Well, and truthfully, we wouldn't have people do that out of the gate. You'll do that with assistance to start because most people simply don't have the hamstring strength to do that. Yes, it can be accomplished greatly by using slow what we call negatives. So focusing just as much on the negative as the positive. So for example, one of my favorite exercises to do are step-ups. Because one, it's a single leg exercise. It's a beautiful hip hinge. We can talk about it in some detail in a moment because that hip hinging is another one of the big principles. it allows you to do a very nice isolation of the eccentric on the step down and you really have to be able to control that if you can't control it you're using too much resistance obviously so hip hinging is another big important principle and again hip hinging when people think about that they think that does that have to be a squat or a deadlift no it doesn't have to be it can be a hip thruster it can be a lunge it can be a step up i mean i think the step up might be the single most important one for people to do”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“I mean, there are other ways, there are very specific exercises that you'll do. So, for example, like a Nordic rollout for a hamstring exercise where you're, you know what I'm talking about when you're kneeling on a mat and your feet are held in position and you sort of allow yourself to slowly come down. That's just purely eccentric misery.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“Actually, walking downstairs, and if you watch, especially as people age, the difficulty they have in slowing themselves down when they're coming downstairs or taking a step off a curb, this is where people are falling and breaking their hips. It's far less that they're falling due to concentric weakness and far more that they're falling due to eccentric weakness. So therefore, principle number one in our strength training is always be doing both, not necessarily in the same movement, not necessarily focusing equally on a given day, but everything we want to do, we want to make sure that we are hitting the concentric and the eccentric phase, not just the more obvious which is the concentric.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“I'll check mine constantly how far a broad jump can you do? So I want to make sure that I can do a standing broad jump that's higher than my height laying down. So if I'm five foot 10, I want to make sure I'm jumping at least six feet on a broad jump. And a broad jump is a really interesting test. It's a profoundly extreme example of concentric and eccentric strength in the same movement. If you're just standing there and you want to jump six feet in front of you, that requires an enormous explosion. That's a very high concentric load. But guess what? If you want to not break your nose when you land and destroy your knees, you better be able to decelerate yourself and slow yourself down. That's an unbelievable eccentric ask. So while that's a very extreme example, consider walking up and downstairs. Walking up the stairs is very taxing concentrically. But where do most people get hurt in life?”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT
“I mean, there are a handful of strength categories that we think really matter, and just ideas that are important when you think about strength. So one of them is the importance of understanding eccentric versus concentric strength and how both are very important. I actually put something up on Instagram the other day about this where I just explained that the concentric phase is basically the go and the eccentric phase is the slow. So you accelerate through concentric force, which is the force a muscle generates as it is shortening. That moves you forward. The eccentric phase, which is equally important but often ignored, is the strength or the force that a muscle is exhibiting as it is lengthening. That's what's decelerating. That's what's slowing you down. Andy Galpin, I think, recently talked about a great metric, and I agree. This is a fantastic metric.”
2023-03-15 · The Tim Ferriss Show · #661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More · IDENTIFIED FROM THE TRANSCRIPT