Episode
Dr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
3:29:55
Published: Mon Mar 20 2023
Description
In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman HVMN: https://hvmn.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Peter Attia (00:03:22) Sponsors: Eight Sleep, LMNT, HVMN, Momentous (00:07:34) Lifespan vs. Healthspan (00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis (00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing (00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution (00:32:24) Sponsor: AG1 (Athletic Greens) (00:33:29) Cholesterol, ApoB (00:42:21) Cholesterol Levels, LDL & ApoB Testing (00:49:29) ApoB Levels & Atherosclerosis, Causality (01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors (01:12:30) Monitoring ApoB (01:17:12) Sponsor: InsideTracker (01:18:30) Reducing Blood Pressure, Exercise & Sleep (01:20:50) High Blood Pressure & Kidneys (01:23:11) Alcohol, Sleep & Disease Risk (01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity (01:39:47) Cancer Screening & Survival (01:44:17) Radiation Risks, CT & PET Scans (01:48:48) Environmental Carcinogens (01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy (01:58:47) Neurodegenerative Diseases, Alzheimer’s Disease, ApoE (02:08:08) Alzheimer’s Disease & Amyloid (02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI) (02:21:26) Accidental Death, “Deaths of Despair”, Fentanyl Crisis (02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training (02:41:05) Emotional Health (02:53:45) Mortality & Preserving Relationship Quality (03:02:20) Relationships vs. Outcomes, Deconstructing Emotions (03:09:34) Treatment Centers, Emotional Processing & Recovery (03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk (03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
Dr. Peter Atiyah emphasizes the vital link between emotional health and physical well-being for longevity and health span, sharing his personal experiences and exploring different practices to improve emotional health.
00:00 - 07:33 (07:33)
Summary
Dr. Peter Atiyah emphasizes the vital link between emotional health and physical well-being for longevity and health span, sharing his personal experiences and exploring different practices to improve emotional health.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
Blood pressure management is becoming clearer with more data showing that the more aggressively blood pressure is within the 120 over 80 range, the better.
07:33 - 18:05 (10:31)
Summary
Blood pressure management is becoming clearer with more data showing that the more aggressively blood pressure is within the 120 over 80 range, the better. High blood pressure can cause small blood vessels in the brain to rupture leading to hemorrhagic stroke risks.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
At present, not enough people use manual blood pressure cuffs, which are proven to be more effective than automated ones.
18:05 - 23:18 (05:13)
Summary
At present, not enough people use manual blood pressure cuffs, which are proven to be more effective than automated ones. Continuous blood pressure monitoring, if made possible, will be an essential part of a yearly health checkup.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
Chemical constituents of vaping are loaded with carcinogens and other harmful substances that can cross the blood-brain barrier and be maintained in neurons for many years.
23:18 - 32:20 (09:01)
Summary
Chemical constituents of vaping are loaded with carcinogens and other harmful substances that can cross the blood-brain barrier and be maintained in neurons for many years. Alternative delivery devices such as tinctures, patches, and gums can offset the harms of smoking and vaping.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
Cholesterol is important as it serves as a precursor to important hormones in the body, such as cortisol, which is needed to combat severe stress.
32:20 - 38:10 (05:50)
Summary
Cholesterol is important as it serves as a precursor to important hormones in the body, such as cortisol, which is needed to combat severe stress. Gut microbiota is also essential for good health as it communicates with all biological systems of the body, affecting both immediate and long-term health.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
In this podcast, the speaker explains that it is important to understand the functional role of LDLs and cholesterol in the body, acknowledging that higher levels of LDL may be necessary for individuals with higher metabolic demands due to rigorous exercise routines or other lifestyle factors.
38:10 - 45:13 (07:02)
Summary
In this podcast, the speaker explains that it is important to understand the functional role of LDLs and cholesterol in the body, acknowledging that higher levels of LDL may be necessary for individuals with higher metabolic demands due to rigorous exercise routines or other lifestyle factors.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The levels of serum cholesterol rise throughout life, but infants and children have low levels of serum cholesterol during CNS maturation.
45:13 - 49:54 (04:41)
Summary
The levels of serum cholesterol rise throughout life, but infants and children have low levels of serum cholesterol during CNS maturation. Low fat and low cholesterol diets during early development can harm brain development as well.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The risk of lung cancer can be assessed using a model that predicts when an individual's 10 year risk of lung cancer reaches a certain level.
49:54 - 54:43 (04:49)
Summary
The risk of lung cancer can be assessed using a model that predicts when an individual's 10 year risk of lung cancer reaches a certain level. Smoking cessation reduces the probability of lung cancer, making it essential to identify the threshold risk level and make the individual stop smoking.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
If a person has high APOB levels, it is essential to consider other risk factors before determining the best course of treatment.
54:43 - 1:01:20 (06:36)
Summary
If a person has high APOB levels, it is essential to consider other risk factors before determining the best course of treatment. Establishing the presence of other risk factors and investigating existing damage can help make an informed decision.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The liver senses the reduction of cholesterol and brings in more LDL receptors which results in more APOB particles in circulation.
1:01:20 - 1:10:24 (09:04)
Summary
The liver senses the reduction of cholesterol and brings in more LDL receptors which results in more APOB particles in circulation. Elevated triglycerides show insulin resistance and should be lowered through treatment.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
People with familial hypercholesterolemia have very high cholesterol levels, typically above 300 milligrams per deciliter, which can cause atherosclerosis according to a Mendelian randomization study.
1:10:24 - 1:15:51 (05:27)
Summary
People with familial hypercholesterolemia have very high cholesterol levels, typically above 300 milligrams per deciliter, which can cause atherosclerosis according to a Mendelian randomization study.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
Getting regular blood work done is crucial as it allows you to monitor markers that impact both immediate and long-term health.
1:15:51 - 1:23:22 (07:30)
Summary
Getting regular blood work done is crucial as it allows you to monitor markers that impact both immediate and long-term health. High blood pressure can also affect the kidneys and the brain, and blood work doesn't always provide instructions on how to regulate hormones, metabolic factors, and more.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
There are many confounding factors in the French paradox and it is therefore useless epidemiology.
1:23:23 - 1:28:06 (04:42)
Summary
There are many confounding factors in the French paradox and it is therefore useless epidemiology. Total abstinence poses slightly higher risks of death compared to having one drink per day. However, some conservative groups suggest limiting alcohol intake to two drinks per week to minimize health risks, especially for women and the risks of breast cancer.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The significance of quality sleep has been emphasized over the past decade with studies linking poor sleep to various health concerns such as cancer while the lack of quality sleep can be dangerous.
1:28:06 - 1:32:36 (04:29)
Summary
The significance of quality sleep has been emphasized over the past decade with studies linking poor sleep to various health concerns such as cancer while the lack of quality sleep can be dangerous. However, for those who do not enjoy drinking, sparing oneself from alcohol is a great decision.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
Dr. Jason Fung explains the differences between various types of cancer, including breast cancer and prostate cancer, and discusses how inflammation, immune dysfunction, insulin resistance, and hyper tonic growth stimulus contribute to the development of cancer.
1:32:36 - 1:39:26 (06:50)
Summary
Dr. Jason Fung explains the differences between various types of cancer, including breast cancer and prostate cancer, and discusses how inflammation, immune dysfunction, insulin resistance, and hyper tonic growth stimulus contribute to the development of cancer.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
Dr. Mark Moyad explains the difference between stage 3 and stage 4 colon cancer and why early detection is important.
1:39:27 - 1:44:42 (05:14)
Summary
Dr. Mark Moyad explains the difference between stage 3 and stage 4 colon cancer and why early detection is important. He also highlights the irony of doing a whole body CT scan for screening when it can expose the patient to unnecessary radiation.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The podcast discusses the importance of choosing a good place for medical scans and the risks of exposure to carcinogens through household items, with an emphasis on promoting awareness and informed decision making.
1:44:42 - 1:52:08 (07:25)
Summary
The podcast discusses the importance of choosing a good place for medical scans and the risks of exposure to carcinogens through household items, with an emphasis on promoting awareness and informed decision making.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The specificity problem is the challenge with aggressive cancer screening posture as stacking multiple modalities around it can lead to finding things that aren't cancer.
1:52:08 - 1:58:32 (06:24)
Summary
The specificity problem is the challenge with aggressive cancer screening posture as stacking multiple modalities around it can lead to finding things that aren't cancer. Even though colon cancer historically wasn't covered by colonoscopy screening, it's important to note that the biggest challenge with aggressive cancer screening is the possibility of finding non-cancerous abnormalities requiring further investigation.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
Alzheimer's disease is the most prevalent form of dementia and the most prevalent neurodegenerative disease, sitting on a spectrum between Lewy body dementia and Parkinson's disease, but there's controversy around the underlying causes of Alzheimer's.
1:58:32 - 2:03:37 (05:05)
Summary
Alzheimer's disease is the most prevalent form of dementia and the most prevalent neurodegenerative disease, sitting on a spectrum between Lewy body dementia and Parkinson's disease, but there's controversy around the underlying causes of Alzheimer's.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The pro-inflammatory isoform was crucial 200,000 years ago, offering protection against infections, especially parasitic infections, in the CNS.
2:03:37 - 2:08:38 (05:01)
Summary
The pro-inflammatory isoform was crucial 200,000 years ago, offering protection against infections, especially parasitic infections, in the CNS. However, the importance of the isoform in other tissues is uncertain.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The focus of amyloid in anti-amyloid therapies and biomarkers for cognitive impairment is causing a crisis in the field as there is much ambiguity surrounding the responsibility of amyloid for brain changes.
2:08:38 - 2:15:41 (07:03)
Summary
The focus of amyloid in anti-amyloid therapies and biomarkers for cognitive impairment is causing a crisis in the field as there is much ambiguity surrounding the responsibility of amyloid for brain changes. While autopsies show high levels of amyloids in healthy individuals, lower amyloid levels are still believed to be better with the use of serum amyloid biomarkers in high-risk patients.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The time and cost of hyperbaric oxygen treatment may not be worth it for those who are seeking to prolong their life.
2:15:41 - 2:20:37 (04:55)
Summary
The time and cost of hyperbaric oxygen treatment may not be worth it for those who are seeking to prolong their life. Additionally, the prevalence of pay-to-play journals is concerning as they offer minimal or poor peer review. Head injuries occur not only in sports but also in everyday situations such as construction sites, car accidents, and bike accidents.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
Fentanyl-related deaths have surpassed all other accidental death causes under the age of 65, including cocaine-related deaths and alcohol-related deaths.
2:20:37 - 2:26:11 (05:33)
Summary
Fentanyl-related deaths have surpassed all other accidental death causes under the age of 65, including cocaine-related deaths and alcohol-related deaths.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
Some illicit drugs, such as cocaine, are being laced with fentanyl, a synthetic opioid that is up to 100 times stronger than morphine, and some pills have as little as one milligram of fentanyl in them, contributing to the rise in overdose deaths.
2:26:11 - 2:29:45 (03:33)
Summary
Some illicit drugs, such as cocaine, are being laced with fentanyl, a synthetic opioid that is up to 100 times stronger than morphine, and some pills have as little as one milligram of fentanyl in them, contributing to the rise in overdose deaths.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
Training to strengthen and delay the hypertrophy of type two fibers is crucial for healthy aging as falls resulting in femur or hip fractures have a high probability of mortality within 12 months for individuals over 65.
2:29:45 - 2:33:52 (04:07)
Summary
Training to strengthen and delay the hypertrophy of type two fibers is crucial for healthy aging as falls resulting in femur or hip fractures have a high probability of mortality within 12 months for individuals over 65.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The ability to engage in physical activities is crucial to maintaining a fulfilling life.
2:33:52 - 2:38:40 (04:47)
Summary
The ability to engage in physical activities is crucial to maintaining a fulfilling life. Focusing on zone two training alone may not be enough to achieve a high peak in physical ability.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The use of machines for strength training can be safer than free weights but doesn't lend itself to real-life stability.
2:38:41 - 2:44:29 (05:47)
Summary
The use of machines for strength training can be safer than free weights but doesn't lend itself to real-life stability. A chapter in a book focuses on emotional health and its effect on quality of life.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
This podcast discusses the importance of evaluating emotional health and communicating it to relevant people for potential help.
2:44:29 - 2:51:09 (06:40)
Summary
This podcast discusses the importance of evaluating emotional health and communicating it to relevant people for potential help. It includes personal experiences and scientific studies on the topic.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The speaker reflects on the challenge of being present and how it may stem from a subconscious fear of our own mortality.
2:51:09 - 2:57:13 (06:04)
Summary
The speaker reflects on the challenge of being present and how it may stem from a subconscious fear of our own mortality. He touches on the importance of finding balance in life and focusing on what truly matters.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The belief that you have to be perfect in every aspect of your life sets you up for failure because no one is perfect.
2:57:13 - 3:03:55 (06:41)
Summary
The belief that you have to be perfect in every aspect of your life sets you up for failure because no one is perfect. Formula One 40 years ago was not much different from today in terms of the number of accidents that occurred on the track.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
In this podcast episode, the speaker discusses the importance of understanding relationships before reacting to situations and how anger may not always be the most helpful response.
3:03:55 - 3:09:08 (05:13)
Summary
In this podcast episode, the speaker discusses the importance of understanding relationships before reacting to situations and how anger may not always be the most helpful response.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The podcast explores two unique situations that led to self-discovery through extreme methods of therapy and understanding one's emotional processing and stability in relationships.
3:09:08 - 3:17:42 (08:34)
Summary
The podcast explores two unique situations that led to self-discovery through extreme methods of therapy and understanding one's emotional processing and stability in relationships.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The pressure to achieve perfection can often lead to self-destructive behavior, as exemplified by the speaker's experience of feeling like their "inner Bobby Knight" would go ballistic over any mistake that didn't meet their match grade standard.
3:17:42 - 3:23:29 (05:46)
Summary
The pressure to achieve perfection can often lead to self-destructive behavior, as exemplified by the speaker's experience of feeling like their "inner Bobby Knight" would go ballistic over any mistake that didn't meet their match grade standard.
EpisodeDr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
PodcastHuberman Lab
The Neural Network Newsletter by the Huberman Lab offers monthly toolkits for topics like sleep, focus, neuroplasticity, deliberate exposure to cold and heat, and episode summaries.
3:23:29 - 3:29:46 (06:17)
Summary
The Neural Network Newsletter by the Huberman Lab offers monthly toolkits for topics like sleep, focus, neuroplasticity, deliberate exposure to cold and heat, and episode summaries. The podcast also includes discussions on emotional health and personal stories from the host.