Episode
Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
2:48:53
Published: Mon Aug 15 2022
Description
My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Assessing Health Status & Improving Vitality (00:03:07) Sponsors: LMNT, Thesis, Momentous (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease” (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States (00:13:59) Blood Testing: Best Frequency (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:29:52) Sponsor: AG1 (00:32:16) Back-casting: Defining Your “Marginal Decade” (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin (01:52:06) Testosterone Replacement Therapy & Fertility (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions (02:25:15) Cardiovascular Disease, Age & Disease Risk (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation (02:37:40) Metabolomics & Exercise (02:40:44) GLP-1 & Weight Loss (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
Dr. Peter Attia, a physician with expertise in various areas of health, shares his knowledge on how to evaluate one's health status and define a health trajectory that promotes lifespan and health span.
00:00 - 02:01 (02:01)
Summary
Dr. Peter Attia, a physician with expertise in various areas of health, shares his knowledge on how to evaluate one's health status and define a health trajectory that promotes lifespan and health span.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
InsideTracker is a tool that analyzes blood work and provides specific directives, such as lifestyle changes and nutritional recommendations, to optimize metabolic factors, lipids, hormones, etc.
02:01 - 08:40 (06:39)
Summary
InsideTracker is a tool that analyzes blood work and provides specific directives, such as lifestyle changes and nutritional recommendations, to optimize metabolic factors, lipids, hormones, etc. in order to improve immediate and long-term health.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
The four important metrics everyone should measure are bone mineral density, visceral fat, appendicular lean mass index, and fat free mass index.
08:40 - 18:58 (10:18)
Summary
The four important metrics everyone should measure are bone mineral density, visceral fat, appendicular lean mass index, and fat free mass index. Blood testing biomarkers are not a particularly helpful tool in cancer risk assessment, but maintaining good cognitive health as you age reduces the risk of dementia.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
The Z-score, a measure of bone mineral density, can be improved even in middle-aged adults by following a strength training program.
18:58 - 25:02 (06:03)
Summary
The Z-score, a measure of bone mineral density, can be improved even in middle-aged adults by following a strength training program. The highest risk for low bone mineral density is in patients taking large amounts of corticosteroids or steroid inhalers for immune-related conditions.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
The speaker talks about the differences between powerlifting and weightlifting and how to approach teaching lifting techniques to people who have never done it before.
25:02 - 29:02 (03:59)
Summary
The speaker talks about the differences between powerlifting and weightlifting and how to approach teaching lifting techniques to people who have never done it before.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
The gravity of aging requires us to plan for our last decade so that we can do the things we want to do when we're older.
29:03 - 36:06 (07:03)
Summary
The gravity of aging requires us to plan for our last decade so that we can do the things we want to do when we're older. It's important to be able to articulate what we want during that time.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
This podcast discusses the significance of measuring all-cause mortality as it is agnostic to the cause of death, making it easier to identify the impact of specific interventions on overall health.
36:06 - 40:05 (03:59)
Summary
This podcast discusses the significance of measuring all-cause mortality as it is agnostic to the cause of death, making it easier to identify the impact of specific interventions on overall health.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
Low muscle mass and strength in aging individuals are associated with a significant increase in all-cause mortality.
40:05 - 45:11 (05:05)
Summary
Low muscle mass and strength in aging individuals are associated with a significant increase in all-cause mortality. Researchers recommend strategies involving strength training and fitness tests like grip strength, dead hangs and wall sits to improve outcomes.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
Exercise is crucial for brain health as it promotes neurogenesis in mice and prevents the brain from atrophying or losing connections between neurons.
45:11 - 54:30 (09:18)
Summary
Exercise is crucial for brain health as it promotes neurogenesis in mice and prevents the brain from atrophying or losing connections between neurons. The best movements for brain health are those that mimic the activities of a centenarian decathlete.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
The speaker reminisces about the early days of computer use in college and discusses the recreational use of nicotine and modafinil for studying purposes.
54:30 - 1:00:37 (06:07)
Summary
The speaker reminisces about the early days of computer use in college and discusses the recreational use of nicotine and modafinil for studying purposes.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
The differences in estrogen and progesterone levels during the menstrual cycle, and the effects of hormone therapy on menopause are discussed, as well as the role of testosterone in women's health.
1:00:37 - 1:09:19 (08:42)
Summary
The differences in estrogen and progesterone levels during the menstrual cycle, and the effects of hormone therapy on menopause are discussed, as well as the role of testosterone in women's health.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
Hormone Replacement Therapy using bioidentical hormones has been shown to have some benefits, such as lowering risk of heart disease and bone fractures, but also carries a small increase in breast cancer risk, which should be weighed against the benefits.
1:09:19 - 1:21:23 (12:03)
Summary
Hormone Replacement Therapy using bioidentical hormones has been shown to have some benefits, such as lowering risk of heart disease and bone fractures, but also carries a small increase in breast cancer risk, which should be weighed against the benefits. A controversial study was conducted that masked the truth from the world, making it important to be aware of the potential flaws and unethical practices of the study.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
A physician discusses the factors that should be taken into consideration when prescribing testosterone for men, including total and free testosterone levels, symptoms, and lifestyle habits.
1:21:23 - 1:28:55 (07:32)
Summary
A physician discusses the factors that should be taken into consideration when prescribing testosterone for men, including total and free testosterone levels, symptoms, and lifestyle habits.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
While helping a person get metabolically healthy, their free testosterone may initially decrease as certain methods to reduce DHT can cause sexual and mood-based side effects.
1:28:55 - 1:34:00 (05:04)
Summary
While helping a person get metabolically healthy, their free testosterone may initially decrease as certain methods to reduce DHT can cause sexual and mood-based side effects. The primary metrics to monitor for testosterone levels are free testosterone and estradiol.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
Hormone replacement therapy is complex and should not be taken lightly, as many people are not receiving the proper prescriptions for their individual issues.
1:34:00 - 1:41:35 (07:35)
Summary
Hormone replacement therapy is complex and should not be taken lightly, as many people are not receiving the proper prescriptions for their individual issues. Synthetic compounds such as testosterone, estrogen and growth hormone were created to isolate and treat issues with the hypothalamus, pituitary or target tissue, however, many TRT clinics are not providing proper prescriptions to effectively treat their patients.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
Experts suggest that high desmosterol levels may indicate cholesterol overproduction in the body.
1:41:35 - 1:47:28 (05:53)
Summary
Experts suggest that high desmosterol levels may indicate cholesterol overproduction in the body. An enzyme inhibitor drug that served as the first medication for hypercholesterolemia treatment also targets the same enzyme related to cholesterol synthesis.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
The use of testosterone therapy in men who want to maintain fertility is not recommended.
1:47:28 - 1:54:07 (06:38)
Summary
The use of testosterone therapy in men who want to maintain fertility is not recommended. Some people suggest alternative methods such as red light therapy and ice pack application on the testes as an intermediate option between no supplementation and hormone therapy.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
While testosterone is an important hormone, focusing solely on its levels may not be the key to overall health and well-being.
1:54:07 - 2:00:18 (06:11)
Summary
While testosterone is an important hormone, focusing solely on its levels may not be the key to overall health and well-being. Furthermore, fixating on testosterone levels may cause individuals to overlook other important health factors.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
The relationship between dietary cholesterol, serum cholesterol, LDL, and HDL is still debated, along with the impact of saturated fat intake on cholesterol levels and hormone production.
2:00:18 - 2:10:29 (10:10)
Summary
The relationship between dietary cholesterol, serum cholesterol, LDL, and HDL is still debated, along with the impact of saturated fat intake on cholesterol levels and hormone production.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
The total cholesterol concentration in the bloodstream is the summation of LDL cholesterol, VLDL cholesterol, and HDL cholesterol.
2:10:29 - 2:18:07 (07:38)
Summary
The total cholesterol concentration in the bloodstream is the summation of LDL cholesterol, VLDL cholesterol, and HDL cholesterol. Triglycerides are usually influenced by carbohydrate consumption and reducing cholesterol and triglycerides can reduce APO-B.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
The current 10-year risk model for treating heart disease is flawed because age is the biggest driver of risk.
2:18:07 - 2:27:11 (09:04)
Summary
The current 10-year risk model for treating heart disease is flawed because age is the biggest driver of risk. Despite having favorable lipid profiles, a 70-year-old still has a higher risk compared to the most unhealthy 30-year-old.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
Joe Rogan and Dr. Peter Attia discuss the lack of controlled studies on the effects of BPC157 peptide injections for injuries and anxiety, as well as caution against the idea that the injections can replace the hard work of rehab for physical or mental health issues.
2:27:11 - 2:36:08 (08:56)
Summary
Joe Rogan and Dr. Peter Attia discuss the lack of controlled studies on the effects of BPC157 peptide injections for injuries and anxiety, as well as caution against the idea that the injections can replace the hard work of rehab for physical or mental health issues.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
In this podcast, the benefits of GLP-1 are discussed, including its ability to help people with weight loss, in addition to the crucial behavioral work that's needed to maintain healthspan and lifespan.
2:36:08 - 2:45:55 (09:46)
Summary
In this podcast, the benefits of GLP-1 are discussed, including its ability to help people with weight loss, in addition to the crucial behavioral work that's needed to maintain healthspan and lifespan. How GLP-1 functions on cells in the periphery to create gut distension is also explored.
EpisodeDr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
PodcastHuberman Lab
In this podcast, the host discusses topics related to science, mental, and physical health, and related tools.
2:45:55 - 2:48:51 (02:56)
Summary
In this podcast, the host discusses topics related to science, mental, and physical health, and related tools. Additionally, he mentions the excellence of Dr. Attia's podcast The Drive.