Episode
#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
2:09:35
Published: Mon Apr 10 2023
Description
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 approaches 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 signs that everyone overlooks, how to design a science-backed weekly workout regime and much more... Sponsors: Get 10% discount on all Gymshark’s products at https://bit.ly/sharkwisdom (use code: MW10) Get £150 discount on Eight Sleep products at https://eightsleep.com/modernwisdom (discount automatically applied) Get over 37% discount on all products site-wide from MyProtein at https://bit.ly/proteinwisdom (use code: MODERNWISDOM) Extra Stuff: Buy Outlive - https://amzn.to/413jYwH Check out Peter's website - https://peterattiamd.com/ Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom - Get in touch. Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact/
Chapters
Dr. Peter Attia shares his insights on longevity, discussing the role of fasting, health and lifestyle choices, and the most important factors that determine a long and healthy life.
00:00 - 05:06 (05:06)
Summary
Dr. Peter Attia shares his insights on longevity, discussing the role of fasting, health and lifestyle choices, and the most important factors that determine a long and healthy life.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
In this transcript, the speaker emphasizes the importance of understanding risk and hedging for financial as well as personal life.
05:06 - 10:25 (05:18)
Summary
In this transcript, the speaker emphasizes the importance of understanding risk and hedging for financial as well as personal life. He talks about the need for incorporating technology into one's routine to live a healthy life and shares his views on technology defying aging.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
Medicine 2.0 is effective in treating fast death, such as sudden injuries, but not as successful in treating slow deaths caused by chronic diseases like cardiovascular and neurodegenerative diseases.
10:25 - 16:16 (05:51)
Summary
Medicine 2.0 is effective in treating fast death, such as sudden injuries, but not as successful in treating slow deaths caused by chronic diseases like cardiovascular and neurodegenerative diseases.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The marginal decade of life is the last decade where you are still able to do the things you love, like walking a golden retriever or heli-skiing.
16:16 - 20:51 (04:34)
Summary
The marginal decade of life is the last decade where you are still able to do the things you love, like walking a golden retriever or heli-skiing. While it can be difficult to think about, it's important to plan for this time in your life.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
This podcast discusses how we can understand the benefits of exercise, sleep restriction, and dietary restriction by studying proteomic metabolomic changes and their effects on heart disease, stroke, performance, and functional metrics.
20:51 - 27:27 (06:36)
Summary
This podcast discusses how we can understand the benefits of exercise, sleep restriction, and dietary restriction by studying proteomic metabolomic changes and their effects on heart disease, stroke, performance, and functional metrics.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
Studies show no difference in calorie consumption spread out over 12 or 6 hours, but protein intake should be spread out over three to four meals rather than consuming many servings in a short period for optimal results.
27:27 - 37:17 (09:49)
Summary
Studies show no difference in calorie consumption spread out over 12 or 6 hours, but protein intake should be spread out over three to four meals rather than consuming many servings in a short period for optimal results.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
This podcast discusses the psychological effects of consuming zero calorie sweeteners and how it can impact people's expectations and perception of sweetness in their regular diet.
37:17 - 45:43 (08:26)
Summary
This podcast discusses the psychological effects of consuming zero calorie sweeteners and how it can impact people's expectations and perception of sweetness in their regular diet. It also talks about the importance of measuring less glamorous things like blood pressure in addition to popular trends like sleep data.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The Sprint Study established the standard measurement for proper blood pressure readings, which is five minutes of stationary rest followed by multiple measurements, which is more accurate than a single measurement at a doctor's office.
45:43 - 48:58 (03:15)
Summary
The Sprint Study established the standard measurement for proper blood pressure readings, which is five minutes of stationary rest followed by multiple measurements, which is more accurate than a single measurement at a doctor's office. Measuring blood pressure accurately is important to address any elevated blood pressure.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
Higher blood glucose and higher blood pressure are two things that may show up in health metrics when one isn't getting enough sleep.
48:58 - 54:26 (05:27)
Summary
Higher blood glucose and higher blood pressure are two things that may show up in health metrics when one isn't getting enough sleep. These metrics, such as heart rate variability and VO2 max, are important but not as well-known or widely measured as blood pressure and blood glucose.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The speaker recommends incorporating one hard VO2 max set and four lesser zone two sets per week.
54:26 - 1:01:31 (07:04)
Summary
The speaker recommends incorporating one hard VO2 max set and four lesser zone two sets per week. He views cardiorespiratory fitness as a pyramid, which should be balanced with strength and stability training.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The speaker prefers to prioritize big lifts in training and follows a four-day a week routine with two upper body days and two lower body days.
1:01:31 - 1:04:42 (03:11)
Summary
The speaker prefers to prioritize big lifts in training and follows a four-day a week routine with two upper body days and two lower body days. They had 18 working sets of lower body on Monday and 24 working sets of upper body on another day.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The speaker explains the difference between street cars and track cars, using an E92 M3 street car and a lighter, slick-tired track car as an example to illustrate why the track car will always be faster.
1:04:42 - 1:10:14 (05:31)
Summary
The speaker explains the difference between street cars and track cars, using an E92 M3 street car and a lighter, slick-tired track car as an example to illustrate why the track car will always be faster.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The guest speaker talks about the functional movement test, which assesses a person’s movements and helps to prevent injuries by identifying any weaknesses and asymmetries in the body.
1:10:14 - 1:18:24 (08:10)
Summary
The guest speaker talks about the functional movement test, which assesses a person’s movements and helps to prevent injuries by identifying any weaknesses and asymmetries in the body.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The speaker suggests that the data on whether or not vaping is harmful is inconclusive, and additionally asserts that the real issue with cigarettes is not the nicotine itself but rather the carcinogens.
1:18:24 - 1:20:57 (02:33)
Summary
The speaker suggests that the data on whether or not vaping is harmful is inconclusive, and additionally asserts that the real issue with cigarettes is not the nicotine itself but rather the carcinogens.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
Whoop, a wearable technology company, suggests that alcohol consumption can cause several physical reactions such as an increased heart rate, decreased heart rate variability, increased respiratory rate, and increased temperature, all of which can negatively affect your health and sleep.
1:20:57 - 1:27:44 (06:46)
Summary
Whoop, a wearable technology company, suggests that alcohol consumption can cause several physical reactions such as an increased heart rate, decreased heart rate variability, increased respiratory rate, and increased temperature, all of which can negatively affect your health and sleep.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
Comparing a smoker to a nonsmoker, a person in the bottom 25% for fitness to a person in the top 2%, and someone with high blood pressure to someone without, reveals the differences in likelihood of dying in a given year.
1:27:44 - 1:36:14 (08:29)
Summary
Comparing a smoker to a nonsmoker, a person in the bottom 25% for fitness to a person in the top 2%, and someone with high blood pressure to someone without, reveals the differences in likelihood of dying in a given year. Understanding these statistics is important as it may serve as motivation to take lifestyle choices more seriously.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The impact of cardiorespiratory exercise on heart health is significant, although poor sleep can have a devastating impact on heart health due to sympathetic overtone, hypercortisalemia, etc.
1:36:14 - 1:39:35 (03:20)
Summary
The impact of cardiorespiratory exercise on heart health is significant, although poor sleep can have a devastating impact on heart health due to sympathetic overtone, hypercortisalemia, etc. Smoking, high blood pressure, and high levels of ApoB are the main causes of atherosclerosis, and anti-lipid therapy is considered the second biggest win of medicine 2.0, after antibiotics.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The speaker values sleep and exercise over indulging in food that could compromise their productivity, cognitive capacity, and mood, particularly emphasizing the importance of knowing what one is training for.
1:39:35 - 1:47:37 (08:02)
Summary
The speaker values sleep and exercise over indulging in food that could compromise their productivity, cognitive capacity, and mood, particularly emphasizing the importance of knowing what one is training for.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The podcast explores the risk of living in isolation and the concept of parasuicide—behaviors that are non-fatal but may lead to attempted suicide.
1:47:37 - 1:52:55 (05:17)
Summary
The podcast explores the risk of living in isolation and the concept of parasuicide—behaviors that are non-fatal but may lead to attempted suicide.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The quality of our lives is closely tied to our interactions with other people, and social isolation can impact our health in biochemical ways through stress hormones and imbalances between sympathetic and parasympathetic flow.
1:52:55 - 1:58:18 (05:23)
Summary
The quality of our lives is closely tied to our interactions with other people, and social isolation can impact our health in biochemical ways through stress hormones and imbalances between sympathetic and parasympathetic flow. While physical health factors such as bone density, muscle mass, and cardiovascular risk do affect immune and cardiovascular function, social connection remains a crucial aspect of overall wellness.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The speaker enjoys rucking, or hiking with a weighted backpack, as a form of exercise.
1:58:18 - 2:00:58 (02:40)
Summary
The speaker enjoys rucking, or hiking with a weighted backpack, as a form of exercise. They also incorporate rucking into social activities by having friends join them, adding weight to their packs for more challenge and making it a fun group activity.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The speaker describes their favorite workout equipment and how it has been helpful in maintaining their fitness for longevity, including a stepper with magnetic drive and the Vitruvian, which is good for eccentric-only training.
2:00:58 - 2:03:26 (02:27)
Summary
The speaker describes their favorite workout equipment and how it has been helpful in maintaining their fitness for longevity, including a stepper with magnetic drive and the Vitruvian, which is good for eccentric-only training.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
The guest speaker shares tips for promoting longevity including having 15 to 30 minutes for sleep and wake patterns and investing in foundational equipment over luxury items.
2:03:26 - 2:08:42 (05:15)
Summary
The guest speaker shares tips for promoting longevity including having 15 to 30 minutes for sleep and wake patterns and investing in foundational equipment over luxury items.
Episode#613 - Dr Peter Attia - The Health Metrics That Matter Most For Longevity
PodcastModern Wisdom
Peter Attia discusses the importance of evidence-based research to improve health and fitness.
2:08:42 - 2:09:32 (00:49)
Summary
Peter Attia discusses the importance of evidence-based research to improve health and fitness. He recommends visiting his website, reading his book and listening to his podcast.