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The Peter Attia Drive

The Peter Attia Drive

348 Episodes • By Peter Attia, MD • www.PeterAttiaMD.com
Expert insight on health, performance, longevity, critical thinking, and pursuing excellence. Dr. Peter Attia (Stanford/Hopkins/NIH-trained MD) talks with leaders in their fields.
Medicine Fitness Nutrition
The Peter Attia Drive
The Peter Attia Drive
@thepeterattiadrive
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#299 ‒ Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of...
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Apr 22 2024 2h 30m
Nutrition and Endurance Fueling Transition
Chapter 1 5 mins
Luc’s background and insights about fuel selection during exercise
Chapter 2 7 mins
Fuel utilization during endurance exercise
Chapter 3 7 mins
Fat metabolism, intramuscular lipids, and the nutritional dynamics of endurance sports
Chapter 4 6 mins
The optimal window for replenishing intramuscular fat stores and glycogen post-exercise
Chapter 5 6 mins
Luc’s interest in protein metabolism and exploration of amino acids' dual role as building blocks and signaling molecules in driving muscle protein synthesis
Chapter 6 11 mins
How protein metabolism differs between sedentary individuals and those engaged in predominantly strength training or endurance training
Chapter 7 9 mins
The basics of how proteins are digested and absorbed, and how muscle protein synthesis is measured
Chapter 8 3 mins
How factors like food texture, cooking methods, and protein composition impact muscle protein synthesis, and the importance of protein distribution throughout the day
Chapter 9 5 mins
Differences in whey and casein proteins, and the ability of ingested protein to stimulate muscle protein synthesis
Chapter 10 8 mins
Dietary protein distribution and quantity for the maximization of muscle protein synthesis
Chapter 11 11 mins
Muscle loss with age and inactivity and the importance of resistance exercise to maintain type II muscle fibers
Chapter 12 8 mins
Differences between whey and casein proteins, and the importance of both quantity and quality of protein sources
Chapter 13 8 mins
Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality, and more
Chapter 14 9 mins
How to preserve muscle while trying to lose weight
Chapter 15 10 mins
Anabolic resistance and overcoming it with physical activity
Chapter 16 6 mins
Importance of protein intake and physical activity in hospitalized patients
Chapter 17 6 mins
Reviewing the efficacy of collagen supplements
Chapter 18 3 mins
Plant-based diets: how to ensure a balance of amino acids, and other considerations
Chapter 19 6 mins
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#298 ‒ The impact of emotional health on longevity, self-audit strategies, improving well-being, and more | Paul Co...
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Apr 15 2024 2h 23m
Understanding Short-Term Gratification vs Long-Term Consequence
Chapter 1 4 mins
The importance of prioritizing emotional health as we age
Chapter 2 5 mins
The impact of emotional health on healthspan and how to foster a proactive approach to emotional well-being
Chapter 3 10 mins
The discrepancy between outward success and inner fulfillment, and the importance of a healthy “generative drive” for genuine well-being
Chapter 4 5 mins
A deeper dive into generative drive: impact on human behavior, resilience, purpose, and more
Chapter 5 12 mins
Evaluating one’s inner self: introspection, self-awareness, challenging societal norms, and returning to the basics of physical and emotional well-being
Chapter 6 8 mins
Self-auditing tools: introspection, curiosity, and exploring underlying reasons for unwanted behaviors
Chapter 7 9 mins
Breaking free from destructive cycles by understanding the continuum of self-care and addictive behaviors and remaining curious
Chapter 8 13 mins
Critical self talk: the malleability of one’s inner dialogue and the potential for transformative change with perseverance and self-compassion
Chapter 9 6 mins
Slowing the anger response and gaining insights into the underlying triggers to achieve lasting change and self-understanding
Chapter 10 3 mins
Foster gratitude and humility by achieving balance between the three drives—assertion, pleasure, and generative
Chapter 11 10 mins
The conflict between intellectual understanding and emotional feelings, problematic comparison frameworks, and the importance of living in the present with intentionality
Chapter 12 8 mins
How making peace with our mortality can foster a sense of hope, purpose and well-being
Chapter 13 13 mins
Advice for finding a compatible therapist
Chapter 14 8 mins
The key components of therapeutic progress
Chapter 15 9 mins
The caricatures of four common patient phenotypes, and how to get through to them
Chapter 16 8 mins
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#297 - AMA #58: Iron: its role in health, testing methods, and strategies for preventing and managing iron deficien...
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Apr 8 2024 16m
Understanding Ferritin and Iron Stores
Chapter 1 2 mins
Overview of today’s topics and the importance of understanding iron levels in the body
Chapter 2 4 mins
The importance and ubiquity of iron in the body, and the role of the protein called ferritin
Chapter 3 4 mins
The processes of iron absorption, utilization, and transportation
Chapter 4 3 mins
Options for testing iron levels and how to interpret the results
Chapter 5 4 mins
What does it mean to be iron deficient, and how is it different from anemia?
Chapter 6 2 mins
Symptoms of iron deficiency and/or anemia
Chapter 7 5 mins
How prevalent is iron deficiency, and who is most susceptible?
Chapter 8 4 mins
The importance of consuming an adequate amount of iron daily to prevent deficiency
Chapter 9 2 mins
The best way to improve iron levels for someone who is deficient
Chapter 10 4 mins
Iron supplementation: various formulations and potential side effects
Chapter 11 1 min
Intravenous iron infusion as an alternative to oral supplements -- plus restless legs syndrome and other topics
Chapter 12 6 mins
Iron supplementation: who should and should not consider it
Chapter 13 4 mins
Peter’s approach to creatine and his pre- and post-workout supplements
Chapter 14 2 mins
Navigating sodium intake: effect on blood pressure, who should use precaution, and other considerations
Chapter 15
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#296 ‒ Foot health: preventing and treating common injuries, enhancing strength and mobility, picking footwear, and...
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Apr 1 2024 2h 22m
Assessing Athlete Performance and Strength
Chapter 1 2 mins
Why Courtney chose to specialize in the foot
Chapter 2 3 mins
The vital role of foot strength, function, and health in human movement and well-being
Chapter 3 9 mins
Anatomy of the rear foot and midfoot
Chapter 4 3 mins
The development of flat feet, the impact of footwear, and the benefits of going barefoot
Chapter 5 6 mins
Anatomy of the forefoot, common injuries, and why most injuries occur in the forefoot
Chapter 6 8 mins
Foot musculature and its role in maintaining foot stability and preventing deformities like bunions and hammer toes
Chapter 7 12 mins
The intrinsic musculature of the foot, plantar fasciitis, footwear, and more
Chapter 8 7 mins
Plantar fasciitis: diagnosis, causes, and treatment
Chapter 9 4 mins
Posterior leg muscles: strength assessment methods, role in ACL injuries, and more
Chapter 10 3 mins
Lateral and medial muscles: ankle stability, arch support, big toe stabilization, and exercises to strengthen and prevent injuries
Chapter 11 4 mins
Importance of strength of lower leg muscles for gait and preventing shin splints, stress injuries, and more
Chapter 12 6 mins
Tendinopathies and other common pathologies related to the anterior and lateral compartments of the foot
Chapter 13 7 mins
The importance of midfoot integrity, ankle dorsiflexion, and a discussion of gait alterations
Chapter 14 5 mins
Proximal stability and its implications for posture and movement patterns
Chapter 15 3 mins
The age-related decline in foot sensation and strength
Chapter 16 10 mins
Common toe injuries, treatment, and how to prevent further progression of the injury
Chapter 17 7 mins
Preventing falls and managing arthritis with proactive foot care and exercises
Chapter 18 10 mins
Footwear: advice for picking shoes that promote foot health
Chapter 19 3 mins
Footwear for runners
Chapter 20 12 mins
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#295 ‒ Roadway death and injury: why everyone should care and what you can do to reduce risk | Mark Rosekind, Ph.D.
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Mar 25 2024 2h 29m
Intersection Safety
Chapter 1 9 mins
Mark’s background and education, and the profound impact of transportation accidents on human lives
Chapter 2 3 mins
From sleep science to safety leadership: Mark’s journey in transportation innovation
Chapter 3 9 mins
Stats on transportation accidents and fatalities
Chapter 4 6 mins
Historical trends in road fatalities and the key contributors—impairment, distraction, and more
Chapter 5 6 mins
The demographics of drivers involved in crashes, and the life-saving potential of better driver education programs
Chapter 6 5 mins
The most critical areas where drivers need to be hyper-aware to protect themselves
Chapter 7 6 mins
The role of the National Transportation Safety Board (NTSB) in accident investigations, and the importance of data sources like event data recorders (EDRs) in accident reconstruction and investigations
Chapter 8 7 mins
The dangers of phone use while driving
Chapter 9 5 mins
How drunk driving was addressed through advocacy and legal changes
Chapter 10 8 mins
The need to address distracted driving and the psychological impact of distracted driving accidents on both victims and
Chapter 11 10 mins
Navigating the roads and lowering your risk of accidents: weather, human error, and defensive driving
Chapter 12 11 mins
The impact of impaired driving: alcohol, cannabis, prescription drugs, and more
Chapter 13 5 mins
Mitigating the effects of vehicle speed
Chapter 14 8 mins
The promise and challenges of autonomous vehicles for road safety
Chapter 15 5 mins
Automatic emergency braking (AEB): the effectiveness and challenges of implementing AEB as a standard feature in new vehicles
Chapter 16 4 mins
Sleep deprivation: the impact of poor sleep, drowsiness, and disrupted circadian rhythm on driving
Chapter 17 11 mins
Protecting pedestrians: strategies for reducing the risk of fatal accidents with pedestrians on foot or bicycle
Chapter 18 5 mins
Empowering safe driving: essential resources and tips for parents and teenage drivers
Chapter 19 9 mins
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#294 ‒ Peak athletic performance: How to measure it and how to train for it from the coach of the most elite athlet...
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Mar 18 2024 2h 33m
Optimizing Maximum Oxygen Intake
Chapter 1 5 mins
Olav’s background, expertise in exercise physiology, coaching experience, and interest in the extremes of human capability
Chapter 2 10 mins
The processes of energy conversion within the human body and its implications for performance
Chapter 3 14 mins
Improving movement efficiency, and the importance of mindfulness in training to optimize performance
Chapter 4 9 mins
The relationship between VO2 max, power output, and endurance performance in different sporting contexts
Chapter 5 9 mins
How VO2 max is measured in the lab, and why it’s a crucial predictor of both lifespan and quality of life
Chapter 6 11 mins
Absolute vs relative VO2 max, the significance of functional threshold power in cycling, and the importance of longer duration tests for accurate assessments
Chapter 7 10 mins
Portable VO2 testing devices as a practical alternative to lab-based tests
Chapter 8 7 mins
The complexities of measuring ventilation and its impact on performance metrics like VO2 max and heart rate
Chapter 9 9 mins
Training interventions to increase VO2 max, and factors that impact performance outcomes
Chapter 10 8 mins
The respiratory exchange ratio (RER) and endurance sports, and how factors such as diet composition and exercise intensity influence RER values and performance
Chapter 11 21 mins
Science-guided training for versatile athletes: maximizing VO2 max, power, torque, and cadence in cycling, and the importance of incorporating diverse stimuli to enhance performance
Chapter 12 3 mins
Physiological limitations on VO2 max
Chapter 13 4 mins
The different energy systems used during work, and other things to monitor like VCO2 and heart rate
Chapter 14 12 mins
Lactate threshold and other metrics to guide your training
Chapter 15 10 mins
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#293 - AMA #57: High-intensity interval training: benefits, risks, protocols, and impact on longevity
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Mar 11 2024 18m
Efficiency of HIIT Exercise
Chapter 1 1 min
Common questions about high-intensity interval training (HIIT)
Chapter 2 2 mins
The origins of HIIT
Chapter 3 8 mins
Defining HIIT training and differentiating it from sprint interval training (SIT)
Chapter 4 6 mins
Why HIIT is often touted as a more efficient way to exercise
Chapter 5 3 mins
Navigating the nuances of HIIT research: understanding limitations and the importance of a blended exercise routine
Chapter 6 1 min
The four pillars of exercise
Chapter 7 6 mins
Using HIIT to improve VO2 max
Chapter 8 6 mins
HIIT training for the untrained individual: impact on VO2 max and the interplay between exercise-induced adaptations and potential weight loss
Chapter 9 4 mins
Sprint interval training (SIT) vs. HIIT: comparing the relative improvements in VO2 max and the impact of longer duration intervals
Chapter 10 14 mins
Benefits and limitations of HIIT, drawbacks of overtraining with HIIT, and the importance of a diversified routine to increase total cardiorespiratory capacity
Chapter 11 3 mins
HIIT protocols Peter recommends
Chapter 12 1 min
The risk of injury and other potential drawbacks of HIIT
Chapter 13
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#292 ‒ Rucking: benefits, gear, FAQs, and the journey from Special Forces to founding GORUCK | Jason McCarthy
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Mar 4 2024 2h 30m
Harnessing Our Evolutionary Superpower
Chapter 1 7 mins
Jason’s upbringing and what inspired him to join the military
Chapter 2 9 mins
Jason’s path to becoming a Green Beret, his calling to serve, and staying true to oneself
Chapter 3 4 mins
About the Green Berets: their role in the military, unique abilities, missions, and more
Chapter 4 11 mins
The mental and physical challenges of special forces training and selection
Chapter 5 9 mins
Rucking challenges as a Green Beret
Chapter 6 4 mins
How Jason trained in his off-time and stayed mentally prepared
Chapter 7 5 mins
Jason’s difficult decision to leave the army, and the challenges many veterans face returning to civilian life
Chapter 8 13 mins
Jason’s struggles after leaving the army: loss of identity, feelings of shame, and the how he overcame a period of despair
Chapter 9 13 mins
The origin of GORUCK
Chapter 10 10 mins
The GORUCK Challenge
Chapter 11 3 mins
The company's evolution from event organizer to manufacturing specialist, spurred by the growing interest in rucking as a form of training
Chapter 12 12 mins
FAQs about rucking: packs, weight, rucksack vs. weighted vest, chest straps, and more
Chapter 13 5 mins
Commemorating Normandy: GORUCK's plans for the 80th anniversary of the Normandy landings
Chapter 14 7 mins
Footwear for rucking, and how GORUCK got into the footwear business
Chapter 15 7 mins
How to avoid the most common injuries from rucking, and the benefits of rucking for VO2 max, strength, and sleep quality
Chapter 16 17 mins
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#291 ‒ The role of testosterone in males and females, performance-enhancing drugs, sustainable fat loss, supplement...
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Feb 26 2024 2h 38m
Testosterone Replacement Therapy Study Findings
Chapter 1 6 mins
Testosterone and DHT: mechanisms of action, regulation of muscle growth, and influence on male and female characteristics
Chapter 2 12 mins
TRT in women: the complexities and potential risks associated with testosterone use in women
Chapter 3 5 mins
DHEA supplementation: exploring the benefits and risks for women, and the differing effects on men vs. women
Chapter 4 9 mins
The role of progesterone in both men and women, pros and cons of supplementation, the importance of tailored doses, and more
Chapter 5 4 mins
Measuring levels of free testosterone
Chapter 6 3 mins
The trend towards earlier interest in TRT, and the risks of underground sources of testosterone
Chapter 7 7 mins
The complexities and considerations surrounding the use of Clomid, E-Clomid, and hCG in TRT
Chapter 8 9 mins
Low testosterone: diagnosis, potential causes, treatment options, and other considerations
Chapter 9 10 mins
Growth hormone-releasing peptides: rationale and implications of the recent FDA categorization as high-risk substances
Chapter 10 17 mins
Follistatin gene therapy and myostatin inhibition for increasing muscle mass: the recent hype online, human and animal data, and the need for more research
Chapter 11 7 mins
Simple tips for lowering calorie intake and losing fat
Chapter 12 15 mins
Methods of sustainable fat loss with muscle preservation: insights gleaned from bodybuilders
Chapter 13 1 min
Could prolonged fasting impact testosterone levels?
Chapter 14 5 mins
High-protein ice cream
Chapter 15 10 mins
Exploring fat loss supplements and drugs: L-carnitine, yohimbine, and more
Chapter 16 6 mins
Potential remedies for individuals experiencing metabolic dysfunction due to hypercortisolemia
Chapter 17 4 mins
The cornerstones of body composition improvement remain nutrition and exercise, even in the presence of exogenous testosterone
Chapter 18 14 mins
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#291 ‒ The role of testosterone in males and females, performance-enhancing drugs, sustainable fat loss, supplement...
View the Show Notes Page for This Episode Become a M... more
Feb 26 2024 2h 38m
Long-Term Effects of Testosterone Replacement
Chapter 1 6 mins
Testosterone and DHT: mechanisms of action, regulation of muscle growth, and influence on male and female characteristics
Chapter 2 12 mins
TRT in women: the complexities and potential risks associated with testosterone use in women
Chapter 3 5 mins
DHEA supplementation: exploring the benefits and risks for women, and the differing effects on men vs. women
Chapter 4 9 mins
The role of progesterone in both men and women, pros and cons of supplementation, the importance of tailored doses, and more
Chapter 5 4 mins
Measuring levels of free testosterone
Chapter 6 3 mins
The trend towards earlier interest in TRT, and the risks of underground sources of testosterone
Chapter 7 7 mins
The complexities and considerations surrounding the use of Clomid, E-Clomid, and hCG in TRT
Chapter 8 9 mins
Low testosterone: diagnosis, potential causes, treatment options, and other considerations
Chapter 9 10 mins
Growth hormone-releasing peptides: rationale and implications of the recent FDA categorization as high-risk substances
Chapter 10 17 mins
Follistatin gene therapy and myostatin inhibition for increasing muscle mass: the recent hype online, human and animal data, and the need for more research
Chapter 11 7 mins
Simple tips for lowering calorie intake and losing fat
Chapter 12 15 mins
Methods of sustainable fat loss with muscle preservation: insights gleaned from bodybuilders
Chapter 13 1 min
Could prolonged fasting impact testosterone levels?
Chapter 14 5 mins
High-protein ice cream
Chapter 15 10 mins
Exploring fat loss supplements and drugs: L-carnitine, yohimbine, and more
Chapter 16 6 mins
Potential remedies for individuals experiencing metabolic dysfunction due to hypercortisolemia
Chapter 17 4 mins
The cornerstones of body composition improvement remain nutrition and exercise, even in the presence of exogenous testosterone
Chapter 18 14 mins
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#290 ‒ Liquid biopsies for early cancer detection, the role of epigenetics in aging, and the future of aging resear...
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Feb 19 2024 2h 5m
Identifying Cancer Recurrences in Patients
Chapter 1 7 mins
Alex’s background in applying engineering to problems in medicine
Chapter 2 12 mins
A primer on human genetics, and the history and current landscape of DNA sequencing
Chapter 3 16 mins
The advent and evolution of liquid biopsies for early detection of cancer
Chapter 4 5 mins
The role of cell-free DNA in cancer detection: how incidental findings in non-invasive prenatal testing led to the development of liquid biopsies
Chapter 5 4 mins
The development of a universal blood test for cancer detection and a discussion of specificity of tests
Chapter 6 7 mins
Advancements in cell-free DNA analysis and development of a multi-cancer screening test at GRAIL
Chapter 7 4 mins
DNA methylation explained
Chapter 8 5 mins
Optimizing cancer detection with methylation analysis of cfDNA in small blood samples
Chapter 9 12 mins
The importance of understanding sensitivity, specificity, positive predictive value, and negative predictive value in cancer screening
Chapter 10 6 mins
The performance of the GRAIL Galleri test and its ability to detect various types and stages of cancer
Chapter 11 11 mins
Do early cancer detection methods, like liquid biopsies, translate to improvement in overall survival?
Chapter 12 5 mins
The role of epigenetics in aging
Chapter 13 6 mins
How cell-free DNA methylation patterns can help identify a cancer’s tissue of origin
Chapter 14 13 mins
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#289 - AMA #56: Cancer screening: pros and cons, screening options, interpreting results, and more
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Feb 12 2024 20m
Ama #56
Chapter 1 1 min
Why understanding cancer screening is crucial
Chapter 2 6 mins
The prevalence of cancer diagnosis and mortality rates
Chapter 3 5 mins
Why cancer screening and early detection is such an important part of the strategy to survive a cancer diagnosis
Chapter 4 9 mins
Data on how cancer screening impacts survivability of cancer
Chapter 5 4 mins
Inconsistencies between cancer screening trials regarding benefits to survival rates
Chapter 6 11 mins
What are some of the reasons why clinical trials don’t always improve cancer-specific mortality?
Chapter 7 3 mins
What are the arguments against population-level cancer screening?
Chapter 8 6 mins
Cancer screening outside the recommended guidelines: risks and benefits, interpreting results, and other considerations
Chapter 9 3 mins
Understanding sensitivity and specificity when reviewing screening results
Chapter 10 2 mins
Risks and complications associated with colonoscopies
Chapter 11 3 mins
Cancer screening modalities: options for cancer screening both within standard recommendations and beyond
Chapter 12 9 mins
The strengths and limitations of various types of cancer screening
Chapter 13 1 min
Understanding positive and negative predictive value using sensitivity, specificity, and pretest probability
Chapter 14 4 mins
Factors that influence an individual's pretest probability of cancer
Chapter 15 5 mins
How to interpret cancer screening results
Chapter 16 5 mins
The importance of having an advocate when considering out-of-guideline cancer screening tests
Chapter 17 1 min
How stacking multiple cancer screening modalities can decrease the risk of false positives
Chapter 18
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#288 ‒ The impact of gratitude, serving others, embracing mortality, and living intentionally | Walter Green
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Feb 5 2024 1h 32m
Finding Purpose in Pastimes and Relationships
Chapter 1 2 mins
How Peter and Walter met through Ric Elias
Chapter 2 5 mins
The unique perspectives and life lessons provided by Walter’s challenging childhood
Chapter 3 6 mins
Walter’s harrowing experience with a sudden mental breakdown and his subsequent recovery with the help of therapy
Chapter 4 4 mins
A diverse professional journey ending in great success
Chapter 5 7 mins
The birth of a movement: celebrating friendships through public tributes and expressing gratitude to those who have shaped your life’s journey
Chapter 6 9 mins
Intentionality, thinking in reverse, saying “no”, and other guiding principles for Walter
Chapter 7 6 mins
Walter’s global journey of gratitude on his 70th birthday: visiting friends and creating memorable experiences
Chapter 8 5 mins
The profound impact of acknowledging and expressing gratitude for the people who contribute to our lives
Chapter 9 6 mins
The key elements for creating meaningful connections and cultivating deep, authentic friendships
Chapter 10 8 mins
The “Say It Now” movement: the inspiration behind the remarkably impactful initiative
Chapter 11 8 mins
What “finishing strong” means to Walter
Chapter 12 10 mins
Finding peace at the end of life through expressing gratitude and finding purpose in serving others
Chapter 13 6 mins
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#287 ‒ Lower back pain: causes, treatment, and prevention of lower back injuries and pain | Stuart McGill, Ph.D.
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Jan 29 2024 2h 35m
The Big Three and Core Nutrition
Chapter 1 11 mins
Peter’s experience with debilitating back pain
Chapter 2 9 mins
Anatomy of the back: spine, discs, facet joints, and common pain points
Chapter 3 6 mins
Lower back injuries and pain: acute vs. chronic, impact of disc damage, microfractures, and more
Chapter 4 5 mins
Why the majority of back injuries happen around the L4, L5, and S1 joints
Chapter 5 6 mins
How the spine responds to forces like bending and loading, and how it adapts do different athletic activities
Chapter 6 2 mins
The pathology of bulging discs
Chapter 7 10 mins
The pathophysiology of Peter’s back pain, injuries from excessive loading, immune response to back injuries, muscle relaxers, and more
Chapter 8 11 mins
The three most important exercises Stuart prescribes, how he assesses patients, and the importance of tailored exercises based on individual needs and body types
Chapter 9 11 mins
The significance of strength and stability in preventing injuries and preserving longevity
Chapter 10 10 mins
Stuart’s take on squats and deadlifting: potential risks, alternatives, and importance of correct movement patterns
Chapter 11 8 mins
Helping patients with psychological trauma from lower back pain by empowering them with the understanding of the mechanical aspects of their pain
Chapter 12 7 mins
Empowering patients through education and understanding of their pain through Stuart’s clinic and work through BackFitPro
Chapter 13 8 mins
When surgical interventions may be appropriate, and “virtual surgery” as an alternative
Chapter 14 4 mins
Weakness, nerve pain, and stenosis: treatments, surgical considerations, and more
Chapter 15 1 min
Tarlov cysts: treatment and surgical considerations
Chapter 16 4 mins
The evolution of patient assessments and the limitations of MRI
Chapter 17 7 mins
Pain relief related to stiffness and muscle bulk through training
Chapter 18 11 mins
Advice for the young person on how to keep a healthy spine
Chapter 19 10 mins
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#286 ‒ Journal club with Andrew Huberman: the impact of light exposure on mental health and an immunotherapy breakt...
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Jan 22 2024 2h 46m
Gender Differences in Drug Effectiveness
Chapter 1 8 mins
The intricate relationship between light exposure, circadian rhythms, and mental health
Chapter 2 5 mins
The importance of low solar angle sunlight, and other types of light needed for optimal mental and physical health
Chapter 3 2 mins
Promising new lightbulb technology that simulates low solar angle sunlight
Chapter 4 2 mins
The significance of both darkness and the need for direct light exposure to the eyes, specifically
Chapter 5 3 mins
Some tips and advice regarding optimizing light exposure, blue blockers, and effects on circadian rhythm
Chapter 6 8 mins
Andrew presents a paper which suggests avoiding light at night and seeking light during the day is associated with better mental health
Chapter 7 11 mins
Examining the data: the negative impact of increasing nighttime light exposure and the positive effects of daytime light exposure
Chapter 8 3 mins
Statistical analysis: the importance of focusing not only on statistical significance but also clinical relevance, power analysis, error bar range, and more
Chapter 9 5 mins
Takeaways from the study of daytime and nighttime light exposure
Chapter 10 10 mins
The practicalities of minimizing light exposure and screen time at night, the use of sleep trackers, and overall challenge of modern, indoor lifestyles
Chapter 11 7 mins
Potential limitations of the light exposure study, reverse causality, and the complex interplay of variables in epidemiological studies
Chapter 12 4 mins
A tangent on diet soda and sugar substitutes as an example of reverse causality
Chapter 13 7 mins
Andrew and Peter’s take on the causality vs. correlation of light exposure to mental health, the damage of circadian disruption, and the interpretation of observational data
Chapter 14 10 mins
A primer on the immune system as background for the paper Peter chose
Chapter 15 14 mins
Background on cancer: causes, how it evades the immune system, and the logic behind immune checkpoint inhibitor therapy
Chapter 16 9 mins
Peter presents a paper on immune checkpoint inhibitor therapy in cancer patients
Chapter 17 15 mins
Unpacking the results of the checkpoint inhibitor trial
Chapter 18 4 mins
Other noteworthy observations, including the differing results between males and females
Chapter 19 5 mins
Adverse effects resulting from treatment with an immune checkpoint inhibitor targeting CTLA-4
Chapter 20 10 mins
Why melanoma is especially responsive to immunotherapy, and the remarkable success story of immunotherapy for pancreatic cancer
Chapter 21 3 mins
Why immunotherapy may be the most important hope we have for treating cancer
Chapter 22 7 mins
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#285 - AMA #55: Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stre...
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Jan 15 2024 21m
Athletic Background and Comparisons
Chapter 1 1 min
Overview of exercise topics
Chapter 2 8 mins
Importance of training with a goal in mind, the Centenarian Decathlon, and the natural decline of fitness with age
Chapter 3 4 mins
The four pillars of exercise
Chapter 4 8 mins
Measuring peak aerobic output with VO2max, and the importance of VO2max as a predictor of longevity
Chapter 5 1 min
Measuring aerobic efficiency with zone 2
Chapter 6 2 mins
Measuring and tracking muscle mass and strength
Chapter 7 5 mins
Case study of a fit person with a neglected pillar: why adding more training volume may not the best strategy
Chapter 8 3 mins
Periodization training: what it is and why it is beneficial
Chapter 9 4 mins
Periodization case study: high cardio fitness, lacking muscle and strength
Chapter 10 3 mins
Periodization case study: adequate muscle, low cardio fitness
Chapter 11 7 mins
Case study: significant improvement needed across all exercise pillars
Chapter 12 4 mins
Best ways to do zone 2 exercise and how to use relative perceived exertion (RPE) to find your zone 2 level
Chapter 13 9 mins
How the body responds to physical and emotional stress, its impact on training, and the consequences of chronic stress
Chapter 14 2 mins
The difference between “good” stress and “bad” or chronic stress
Chapter 15 5 mins
The complex relationship between exercise and stress, and the importance of adjusting exercise goals during high-stress periods
Chapter 16 1 min
Clues that stress may be impacting your training
Chapter 17 10 mins
The use of wearables and devices for tracking trends and making decisions related to training
Chapter 18
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#284 ‒ Overcoming addictive behaviors, elevating wellbeing, thriving in an era of excess, and the scarcity loop | M...
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Jan 8 2024 1h 57m
The Impact of Ultra Processed Food
Chapter 1 1 min
Inspiration for Michael’s latest book, Scarcity Brain
Chapter 2 5 mins
Evolutionary adaptations to the scarcity of food contrasted with the modern obesity crisis
Chapter 3 10 mins
Lessons learned about diet and nutrition from living with hunter-gatherers
Chapter 4 6 mins
The impact of ultra-processed foods on energy balance
Chapter 5 6 mins
Michael’s experience with attempting the hunter-gatherer diet at home
Chapter 6 5 mins
The roots of excess: factors that contribute to overeating and the varied vulnerabilities among individuals
Chapter 7 10 mins
The scarcity loop: how components of the scarcity loop are illustrated in gambling and addiction
Chapter 8 7 mins
Using knowledge of the scarcity loop to break the cycle
Chapter 9 8 mins
The evolutionary drive to acquire material possessions
Chapter 10 9 mins
The benefits of boredom and value of exploration
Chapter 11 6 mins
The consequences of an attention economy driven by negativity bias
Chapter 12 9 mins
Navigating the world of endless information and the value in “slow information”
Chapter 13 5 mins
Defining happiness, and the downward trend in reports of happiness
Chapter 14 10 mins
Purpose, austerity, self-reliance and other missing elements of happiness gleaned from the study of monks
Chapter 15 8 mins
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James Clear: Building & Changing Habits (#183 rebroadcast)
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Jan 1 2024 2h 19m
The Power of Showing Up
Chapter 1 4 mins
Why James became deeply interested in habits
Chapter 2 3 mins
Viewing habits through an evolutionary lens
Chapter 3 5 mins
The power of immediate feedback for behavior change, and why we tend to repeat bad habits
Chapter 4 8 mins
The role of genetics and innate predispositions in determining one’s work ethic and success in a given discipline
Chapter 5 5 mins
How finding one’s passion can cultivate perseverance and discipline
Chapter 6 7 mins
Advantages of creating systems and not just setting goals
Chapter 7 13 mins
The power of habits combined with self-identity to induce change
Chapter 8 3 mins
How a big environmental change or life event can bring on radical behavioral change
Chapter 9 6 mins
The influence of one’s social environment on their habits
Chapter 10 8 mins
How and why habits are formed
Chapter 11 6 mins
How to make or break a habit with the “Four Laws of Behavior Change”
Chapter 12 14 mins
Practical tips for successful behavioral change—the best strategies when starting out
Chapter 13 9 mins
Self-forgiveness and getting back on track immediately after slipping up
Chapter 14 7 mins
Law Make it obvious—Strategies for identifying and creating cues to make and break habits
Chapter 15 10 mins
Law Make it attractive—examples of ways to make a new behavior more attractive
Chapter 16 4 mins
Law Make it easy—the 2-minute rule
Chapter 17 2 mins
Law Make it satisfying—rewards and reinforcement
Chapter 18 13 mins
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#283 ‒ Gut health & the microbiome: improving and maintaining the microbiome, probiotics, prebiotics, innovative tr...
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Dec 18 2023 2h 32m
Carbohydrate Metabolism and Gut Microbiome
Chapter 1 2 mins
Colleen’s background and current focus
Chapter 2 7 mins
The basics of the microbiome
Chapter 3 4 mins
The study of the human microbiome
Chapter 4 8 mins
Categories of bacteria, and the implications on health of the rapid evolution of bacteria
Chapter 5 9 mins
Methods for measuring and understanding the microbiome, and key indicators of microbiome health
Chapter 6 6 mins
The important role of fiber for promoting gut health through the production of butyrate
Chapter 7 5 mins
The case for manipulating gut bacteria via fecal microbiota transplant (FMT)
Chapter 8 4 mins
Dynamics of the microbiome: the gut-brain connection and how antibiotics, nutrition, stress, and more impact the microbiome's diversity and function
Chapter 9 3 mins
Factors that influence the vaginal microbiome
Chapter 10 2 mins
The effect of gut microbes on obesity and challenges with fecal transplants in people
Chapter 11 8 mins
Beneficial strains of gut bacteria and strains commonly found in probiotics
Chapter 12 4 mins
The difference between a probiotic and prebiotic, and how CFUs are a measure of the “active ingredient”
Chapter 13 8 mins
Considerations about how probiotic strains are produced, and more on the meaning of CFU
Chapter 14 7 mins
Mitigating the effect of antibiotics on the microbiome
Chapter 15 6 mins
What do we know about the effect of artificial sweeteners on the gut microbiome?
Chapter 16 9 mins
Why Akkermansia is a keystone strain with implications for metabolic health and an individual’s response to dietary interventions
Chapter 17 2 mins
The essential steps necessary to develop a robust probiotic for optimal health support
Chapter 18 17 mins
How Akkermansia helps control blood glucose, and potential implications of Akkermansia in weight loss, diabetes management, and more
Chapter 19 6 mins
Pendulum Therapeutics’ commitment to rigorous product develop
Chapter 20 7 mins
Details about the probiotic “Glucose Control” and other probiotics developed by Pendulum Therapeutics
Chapter 21 12 mins
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#282 - AMA #54: Magnesium: risks of deficiency, how to correct it, supplement options, potential cognitive and slee...
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Dec 11 2023 20m
Exercise and Age
Chapter 1 7 mins
The important roles of magnesium in the body
Chapter 2 4 mins
How to determine if you might be deficient in magnesium
Chapter 3 1 min
Addressing migraines related to low magnesium
Chapter 4 4 mins
The prevalence of magnesium deficiency
Chapter 5 2 mins
Various conditions and drugs that can negatively impact magnesium levels
Chapter 6 5 mins
Magnesium-rich foods and factors that impact absorption of magnesium
Chapter 7 3 mins
Daily targets for magnesium supplementation and whether it’s possible to take too much
Chapter 8 2 mins
The different forms of supplemental magnesium
Chapter 9 59 sec
How absorption of magnesium from food compares to absorption from supplements
Chapter 10 2 mins
Choosing the right magnesium supplements for optimal absorption
Chapter 11 2 mins
The unique ability of magnesium L-threonate to increase brain magnesium concentration
Chapter 12 5 mins
Potential cognitive benefits of magnesium
Chapter 13 4 mins
Potential sleep benefits of magnesium
Chapter 14 5 mins
Takeaways on magnesium and a look into Peter’s personal protocol
Chapter 15 1 hr 5 mins
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Chapter 16
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#281 ‒ Longevity drugs, aging biomarkers, and updated findings from the Interventions Testing Program (ITP) | Rich ...
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Dec 4 2023 2h 23m
Effects of Hormone and Carb Treatment
Chapter 1 7 mins
An overview of the Interventions Testing Program (ITP)
Chapter 2 7 mins
How the mice used by the ITP are superior for research relative to mouse models used in most research
Chapter 3 10 mins
Design of ITP studies, outcomes tested, and metrics of interest
Chapter 4 6 mins
The process and challenges of drug formulation for mice
Chapter 5 6 mins
Four drugs identified by the ITP that extends the lifespan of mice
Chapter 6 7 mins
The success of rapamycin and what it tells us about the biology of aging
Chapter 7 6 mins
Other measures of healthspan evaluated by the ITP in stage 2 studies
Chapter 8 1 min
Distinguishing aging rate indicators from biomarkers of aging
Chapter 9 12 mins
Aging rate indicators identified through the examination of slow-aging mice
Chapter 10 9 mins
Why proteomics are essential to understand changes in the cell
Chapter 11 5 mins
Unraveling aging rate indicators: dose-effect, duration, and future frontiers
Chapter 12 11 mins
A closer look at aging rate indicators: bridging the gap from mice to humans
Chapter 13 3 mins
What do laboratory mice die from?
Chapter 14 1 min
Distinguishing between a drug that improves an age-sensitive outcome and a drug that improves all aspects of aging
Chapter 15 7 mins
The ITP study of 17⍺-estradiol: mechanisms of life extension and surprising sex differences
Chapter 16 9 mins
Unsuccessful drugs studied by the ITP: resveratrol, metformin, and nicotinamide riboside
Chapter 17 5 mins
Over-the-counter successes in the ITP: meclizine and astaxanthin
Chapter 18 5 mins
A senolytic drug, fisetin, fails to extend lifespan
Chapter 19 3 mins
Can targeting senescent cells slow aging?
Chapter 20 7 mins
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#280 ‒ Cultivating happiness, emotional self-management, and more | Arthur Brooks Ph.D.
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Nov 27 2023 2h
The Three Macronutrients of Happiness
Chapter 1 3 mins
Happiness vs. happy feelings, and how happiness and unhappiness can coexist
Chapter 2 9 mins
The six fundamental emotions
Chapter 3 5 mins
The evolution and heritability of happiness, and the four personality patterns with respect to positive and negative emotions
Chapter 4 1 min
Navigating relationships: the power of complementarity over compatibility
Chapter 5 6 mins
The importance of self-managing your mental habits
Chapter 6 11 mins
Enjoyment: one of the three macronutrients of happiness
Chapter 7 7 mins
Satisfaction: one of the three macronutrients of happiness
Chapter 8 6 mins
The reverse bucket list, metacognition, and other techniques to protect yourself from your limbic system
Chapter 9 7 mins
Meaning: one of the three macronutrients of happiness
Chapter 10 3 mins
The four quarters of your life and how that relates to the meaning of your life
Chapter 11 7 mins
Putting metacognition into practice
Chapter 12 13 mins
What might explain the societal downdrift in happiness over the last few decades?
Chapter 13 11 mins
Taking charge of your happiness: discipline, transcendent experiences, and other deliberate actions for happiness
Chapter 14 7 mins
Tracking happiness: biomarkers and micronutrients behind the macronutrients of happiness
Chapter 15 4 mins
The value in minimizing the self and looking outward
Chapter 16 6 mins
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The world’s most important doctor to millions in the war-torn and remote villages of Sudan | Tom Catena, M.D. (#40 ...
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Nov 20 2023 2h 39m
Hospital Catchment and Understanding World Size
Chapter 1 7 mins
Background, medical training, and early days of missionary work in Africa
Chapter 2 24 mins
Tom arrives at Mother of Mercy Hospital in the Nuba Mountains of Sudan, civil war breaks out, and his staff evacuates
Chapter 3 10 mins
Learning surgery on the job and earning the trust of the community
Chapter 4 11 mins
The amazing people of Nuba, and why Nuba feels like home to Tom
Chapter 5 12 mins
NY Times article about Tom’s work, and Tom’s new venture on the board of the Aurora Prize Foundation, raising awareness and funds for other missionaries
Chapter 6 7 mins
Tom’s mind-blowing ability to deal with chaos while seeing hundreds of patients per day
Chapter 7 10 mins
The most afraid Tom has ever been, and how he copes with the emotional trauma of his daily experiences
Chapter 8 5 mins
The basic tools, technologies, and medicines that Tom is lacking that could save many lives
Chapter 9 3 mins
The logistical challenge of helping Tom’s hospital, and what Tom really needs
Chapter 10 17 mins
Diseases in the adult population
Chapter 11 11 mins
Living without possessions, finding meaning, and being a missionary
Chapter 12 7 mins
Happiness, sense of purpose, and suicide: contrasting the US with Nuba
Chapter 13 3 mins
Other than donations, is there a way people can help Tom and other similar causes?
Chapter 14 5 mins
The food in Nuba
Chapter 15 2 mins
Tom’s annual bout of malaria
Chapter 16 4 mins
Patients Tom will never forget
Chapter 17 59 sec
Resources for people wanting to get involved in helping Tom’s work
Chapter 18 7 mins
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#279 - AMA #53: Metabolic health & pharmacologic interventions: SGLT-2 inhibitors, metformin, GLP-1 agonists, and t...
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Nov 13 2023 27m
Pharmacology and Statins for Metabolic Health
Chapter 1 2 mins
Pharmacologic tools for improving metabolic health, and the relationship between statins and insulin resistance
Chapter 2 5 mins
SGLT-2 inhibitors: how they work and help to manage type 2 diabetes
Chapter 3 4 mins
The history of SGLT2 inhibitors from discovery to the current state
Chapter 4 5 mins
Comparing the various FDA-approved SGLT2 inhibitors
Chapter 5 2 mins
Other beneficial effects of SGLT2 inhibitors outside of glycemic control
Chapter 6 8 mins
Exploring SGLT2 inhibitors as potential geroprotective molecules
Chapter 7 5 mins
The side effects and risks associated with SGLT2 inhibitors
Chapter 8 6 mins
Medications, lifestyle interventions, and other considerations for treating diabetes and improving metabolic health
Chapter 9 5 mins
Metformin as a tool for pre-diabetics, and how metformin compares to lifestyle interventions
Chapter 10 3 mins
How GLP-1 agonists compare to metformin and SGLT2 inhibitors in terms of glycemic control and weight loss
Chapter 11 11 mins
Exploring the relationship between statin use and the risk of developing insulin resistance and type 2 diabetes
Chapter 12 7 mins
Possible mechanisms of statin-induced insulin resistance and diabetes, and potential mitigation strategies
Chapter 13 3 mins
How to monitor for adverse effects of statin use and assess the need for adjustments
Chapter 14 5 mins
Weighing the benefits and risks of statin use: does the diabetes risk outweigh the benefits of lowering apoB with a statin?
Chapter 15
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#278 ‒ Breast cancer: how to catch, treat, and survive breast cancer | Harold Burstein, M.D., Ph.D.
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Nov 6 2023 2h 10m
Smoking, Obesity, and Breast Cancer Risk
Chapter 1 2 mins
The prevalence and mortality rate of breast cancer in women
Chapter 2 10 mins
The anatomy of the breast and the complex factors behind breast cancer development
Chapter 3 4 mins
The three main categories of breast cancer
Chapter 4 4 mins
Breast cancer risk: the impact of menopause, estrogen, breast density, obesity, and more
Chapter 5 5 mins
Finding and evaluating lumps in the breast
Chapter 6 10 mins
Identifying and treating precancerous lesions like ductal carcinoma in situ (DCIS)
Chapter 7 13 mins
Post-lumpectomy for DCIS: standard of care, future risk of cancer, and pros and cons of radiation and other preventative options
Chapter 8 8 mins
Lobular carcinoma in situ (LCIS): how it differs from DCIS in terms of treatment and future risk of invasive cancer
Chapter 9 7 mins
Breast cancer screening: mammography, ultrasound, MRI, and more
Chapter 10 11 mins
Invasive breast cancer: pathology report, surgery, and survival
Chapter 11 4 mins
The argument for aggressive screening for breast cancer
Chapter 12 14 mins
Advances in the treatment of breast cancer, adjuvant therapy, and neoadjuvant therapy
Chapter 13 3 mins
The use of hormone replacement therapy in women who are in remission from breast cancer
Chapter 14 8 mins
The role of genetics in breast cancer
Chapter 15 10 mins
The importance of multidisciplinary care delivered by cancer centers
Chapter 16 2 mins
Breast cancer in men
Chapter 17 4 mins
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