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“To understand what it means to live longer, you have to understand what ends life.”
— Dr. Peter Attia
Peter Attia, MD (@PeterAttiaMD), is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan. He is the host of The Drive, one of the most popular podcasts covering the topics of health and medicine.
Dr. Attia received his medical degree from the Stanford University School of Medicine and trained for five years at the Johns Hopkins Hospital in general surgery, where he was the recipient of several prestigious awards, including Resident of the Year. He spent two years at the National Institutes of Health as a surgical oncology fellow at the National Cancer Institute, where his research focused on immune-based therapies for melanoma.
His new book is Outlive: The Science and Art of Longevity (3/28).
Please enjoy!
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The transcript of this episode can be found here. Transcripts of all episodes can be found here.
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Want to hear Peter’s last time on the show? Listen to this conversation in which we discuss liquid biopsies, the four pillars of exercise someone seeking to improve their metabolic health should understand, methods for remedying modern posture problems, raising kids to be habitually active adults, the three levers of Peter’s nutritional framework, increasing scientific literacy, current pharmacological candidates for extending lifespan and healthspan, everything you ever wanted to know about zone two training, and much more.
What was your favorite quote or lesson from this episode? Please let me know in the comments.
SCROLL BELOW FOR LINKS AND SHOW NOTES…
SELECTED LINKS FROM THE EPISODE
Connect with Dr. Peter Attia:
Website | Twitter | Facebook | Instagram | YouTube
Outlive: The Science and Art of Longevity by Peter Attia | Amazon
Engineer Your Own Personalized Longevity Playbook | Early Medical
Peter Attia, M.D. — Fasting, Metformin, Athletic Performance, and More | The Tim Ferriss Show #398
Dr. Peter Attia vs. Tim Ferriss | The Tim Ferriss Show #352
DEXA Scan (DXA): Bone Density Test, What Is It and How It’s Done | Cleveland Clinic
Assessment of Lean Mass and Physical Performance in Sarcopenia | Journal of Clinical Densitometry
Fat-Free Mass Index (FFMI) Calculator | Omni Calculator
AMA #11: All Things Fasting | The Peter Attia Drive #89
How Much Protein Should You Eat? | Peter Attia
Food Sources for Nine Essential Amino Acids | Food Unfolded
The Smart Diet Coaching App | Carbon
5 Proven Benefits of Branched-Chain Amino Acids (BCAAs) | Healthline
mTOR (Mechanistic Target of Rapamycin) | Wikipedia
Lacto-Ovo-Vegetarian Diet: Benefits, Downsides, and Meal Plan | Healthline
What is Ketosis? The Science Explained. | Peter Attia
USA Causes of Death by Age and Gender | World Life Expectancy
Staying Safe from COVID-19 | Johns Hopkins Medicine
What If Moore’s Law Applied to Humans as Well? | The Washington Post
Medicine 1.0, 2.0, and 3.0 | Peter Attia, Twitter
Funny Medicine: Hippocrates and the Four Humours | Gavi
Scientific Method | Stanford Encyclopedia of Philosophy
Richard Feynman Teaches You the Scientific Method | Farnam Street
Treatments for HIV/AIDS | Stanford Health Care
Treating Hepatitis C | American Liver Foundation
Nixon’s War on Cancer: Why It Mattered | Fred Hutch Cancer Center
Neurodegenerative Diseases | NIEHS
What is ALS (Amyotrophic Lateral Sclerosis)? | The ALS Association
Huntington’s Disease | National Institute of Neurological Disorders and Stroke
Study Design 101: Randomized Controlled Trial | The Himmelfarb Health Sciences Library
Reading Mendelian Randomisation Studies: A Guide, Glossary, and Checklist for Clinicians | BMJ
What Is ApoB? | Pritkin Longevity Center
Weekly Emails Archives | Peter Attia
Studying the Studies Archives | Peter Attia
Study Design 101: Cohort Study | The Himmelfarb Health Sciences Library
Observational Studies: Epidemiology | Research Guides at Pennsylvania College of Technology
Research Explained in Practical Summaries (REPS) | Biolayne
The Man Who Tries Methods, Ignoring Principles, Is Sure to Have Trouble | Quote Investigator
How to Learn Any Language in Three Months | Tim Ferriss
AMA #30: How to Read and Understand Scientific Studies | The Peter Attia Drive #188
Bad Science: Quacks, Hacks, and Big Pharma Flacks by Ben Goldacre | Amazon
Bradford Hill Criteria | Wikipedia
You’re Blowing Smoke up My Ass, Right? | The Bookwormery
How to Lie with Statistics by Darrell Huff | Amazon
That Sleep Tracker Could Make Your Insomnia Worse | The New York Times
Alcohol Archives | Peter Attia
Sleep & Alcohol: Part 1 | The Matt Walker Podcast
Sleep & Alcohol: Part 2 | The Matt Walker Podcast
Nutter Butter Peanut Butter Sandwich Cookies | Amazon
Dexcom Continuous Glucose Monitoring | Dexcom
FreeStyle Libre 2 Continuous Glucose Monitor | Abbott US
Exercise Can Raise Blood Glucose (Blood Sugar) | ADA
Hawthorne Effect: How It Works and Is It Real? | Investopedia
VO2 Max: How to Measure and Improve It | Cleveland Clinic
Muscle Fiber Type Transitions with Exercise Training | NCBI
Strength Training Can Help Protect the Brain from Degeneration | The University of Sydney
Concentric, Isometric, and Eccentric Training | Athletic Lab
Best Hamstring Exercise: Nordic Hamstring Curl to Reduce Risk of Injury | Muscle and Motion
How to Do a Hip Hinge | Verywell Fit
Tip: Axial Loading – What You Need to Know | T-Nation
Top Five Hand Strengthening Exercises For Stronger Hands | Virtual Hand Care
Training Zones Explained | ACTIVE
The Beginner’s Gear Guide for Ski Touring or Skinning | Insider
Weighted Vest Vs. Rucking | Weight Loss Made Practical
Cognitive Health and Neurodegenerative Disease Prevention | Peter Attia
Physical Exercise and Dementia | Alzheimer’s Society
A New Frontier for Early Cancer Detection? Discussing the Grail Blood Test. | Peter Attia
Whole Body MRI Scans | Prenuvo
Alzheimer’s Genes: Are You at Risk? | Mayo Clinic
Cystatin C | National Kidney Foundation
Creatinine | National Kidney Foundation
FOLFOX Regimen | NCI Dictionary of Cancer Terms
Breast Cancer Hormone Receptor Status | Estrogen Receptor
Stuart Smalley’s Daily Affirmation | SNL
Theranos: A Fallen Unicorn | Investopedia
SHOW NOTES
[07:00] How and why Peter’s muscle mass has increased significantly.
[18:48] Why the long wait for Outlive: The Science and Art of Longevity?
[23:19] Objective, strategy, and tactics.
[28:50] From Medicine 1.0 to Medicine 3.0.
[39:04] Randomized control trial results: guidelines, not gospel.
[43:21] Revisiting why and how one should increase their medical literacy.
[52:44] Avoiding scientific method misconceptions.
[55:43] Austin Bradford Hill.
[56:22] Observational study versus randomized control trial.
[1:00:09] Are sleep trackers downgrading the quality of our sleep?
[1:02:53] Under what conditions does Peter feel alcohol might be worth its downsides?
[1:06:47] Continuous glucose monitors (CGMs).
[1:18:24] Underutilized metrics and tools for expanding health and lifespan.
[1:25:01] Strength.
[1:33:11] Rucking around and finding out about VO2 max.
[1:38:32] Finding the zone two sweet spot.
[1:41:10] How skinning and rucking have upped my endurance.
[1:42:24] Rucking vs. weighted vests.
[1:46:39] Are neurodegenerative diseases preventable?
[1:51:47] Helping your doctor understand and embrace Medicine 3.0.
[1:53:47] How much is an ounce of prevention worth to you?
[1:58:23] Early cancer screening.
[2:06:33] Outlive chapters.
[2:08:46] The chapter on emotional health that almost didn’t make the book.
[2:10:16] Peter’s 47 affirmations.
[2:14:18] Parting thoughts.
MORE PETER ATTIA QUOTES FROM THE INTERVIEW
“Despite what a lot of the epidemiology will tell people, alcohol is not good for you in any dose. It doesn’t mean we shouldn’t drink it at all, but let’s not delude ourselves into thinking it’s actually healthy at some low dose. It’s not.”
— Dr. Peter Attia
“My response to alcohol is, if I drink something that doesn’t taste incredible, I pour it out. I’m never going to tolerate a bad glass of wine, ever. It’s just not worth it.”
— Dr. Peter Attia
“Seven drinks in one day is very different than one drink a day for seven days. It’s the frequency and dose that defines the poison.”
— Dr. Peter Attia
“Not one to just clear the bar, I want to be considerably above the bar.”
— Dr. Peter Attia
“To understand what it means to live longer, you have to understand what ends life.”
— Dr. Peter Attia
“When I went to medical school, I didn’t learn a single thing about nutrition or exercise or sleep or stress management or emotional health. I learned a lot about pharmacology. And it’s tempting at this point to say, ‘Well, pharmacology is either good or bad.’ No, it’s both, right? Pharmacology is good and it’s really valuable, but over-indexing it is bad.”
— Dr. Peter Attia
“Sometimes more data is not always the answer.”
— Dr. Peter Attia
“Any measurement in isolation can be ridiculous and can be gamed. We shouldn’t ignore blood glucose any more than we should ignore body weight or body fat or body composition. We just have to understand that it’s one of many tools that we can look at.”
— Dr. Peter Attia
“To get into that top 2.5 percent of the population where you really start to see an enormous gap between you and everybody else in terms of lifespan, yeah, maybe only a quarter of the population has the potential to get there. But the point is everybody has the potential to be more fit than they are, outside of people who are already doing everything they can. So just going from being in the bottom 25 percent of the population to the 25th to 50th percentile of the population cuts your risk of all-cause mortality in half at any point in time. There’s nothing that compares to that.”
— Dr. Peter Attia
PEOPLE MENTIONED
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