Dr Peter Attia - Physician, Body Builder, Man of Ideas.

Peter Attia and Rhonda Patrick (22 minutes)

Published by: Peter Attia MD -

In this episode, Peter is joined by Rhonda Patrick, Ph.D., a scientist with expertise in the areas of aging, cancer, and nutrition who translates complex scientific topics into actionable insights on her podcast, Found My Fitness.

In this clip, we discuss:
Effects of a low protein diet
Strength matters and there are two important signals for your muscles: physically working them and protein intake
Building up a bigger reserve of muscle mass in youth and middle adulthood is very important

Peter Attia and Andy Galpin (27 minutes)

Published by: Peter Attia MD - 15 Feb 2024

The science of strength, muscle, and training for longevity with Andy Galpin, Ph.D. Andy Galpin is a professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes.

In this clip, we discuss:

Why it is important to spend time initially getting physically fit before trying to pack on muscle
Changes in muscle and muscular function that occur with aging
Advice for the first six months of getting into training

Peter Attia (72 minutes)

Published by: Peter Attia MD - Jul 2023

Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength

In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon.

In this clip, we discuss:

The minimum effective training for longevity
Peter’s recommendations for beginners
Why frequency of training matters
How to progressively overload your training over time
Implementing disproportionate training methods

Peter Attia (7 minutes)

Published by: Peter Attia MD - 5 May 2024

“How much time do I need to spend exercising?” It’s a question I hear often, and it is the subject of countless research studies and popular press articles. And yet, this question misses the point.

When it comes to exercise, we should only concern ourselves with duration insofar as it influences what we really care about: results. Exercise is not a goal in itself – rather, it is a means of achieving good cardiorespiratory fitness, strength, and metabolic health, and the ultimate indicators of sufficient exercise are therefore a good VO2 max and adequate muscle mass.

Rethinking protein needs for muscle and longevity, and the benefits of creatine & sauna use

Time Line in this long Interview

0:00:00
0:00:11-Why the current protein RDA is too low
0:07:12-The case for raising the protein RDA by at least 50%
0:11:46-Anabolic resistance: why inactivity—more than aging—blunts the body’s response to protein
0:18:40-How Sarcopenia develops & the profound effect of frailty on quality of life
0:24:46-The optimal protein dose
0:32:39-Why aiming higher is smarter: the case for targeting 2g of protein per kg of body weight
0:38:26-Protein needs for pregnant women & growing adolescents
0:41:05-Why higher protein intake is crucial when trying to lose fat while preserving or gaining muscle
0:45:31-GLP-1 drugs: protein needs, muscle preservation, dosing strategies, evidence of broader health impacts
0:53:54-How overweight individuals should calculate protein needs based on target body weight
0:55:29-The relationship between protein intake, mTOR activation, & longevity
1:05:21-Why it’s unclear whether rapamycin is geroprotective in humans, & how misinterpreted animal data have fueled misconceptions about protein or mTOR activation being harmful
1:11:33-The unmatched longevity benefits of exercise, & Peter’s recommended protein intake
1:14:52-How Rhonda became fascinated with creatine—a well-studied, safe, & effective supplement for improving exercise performance
1:23:26-Creatine for the brain: how higher doses may enhance cognition under stress & support resilience against aging & disease
1:34:27-Optimal creatine use: dosing for adults & teens, safe product selection, debunking kidney myths
1:41:54-Sauna: how deliberate heat exposure mimics exercise, boosts cardiovascular & brain health, & shows promise for improving mood & mental resilience
1:52:32-The benefits of sauna for reducing risk of dementia, & why hotter may not be better
1:57:33-The FoundMyFitness podcast