300-Special episode: Peter on exercise, fasting, nutrition, stem cells, geroprotective drugs, & more

[@PeterAttiaMD]

In this episode, we discuss: 0:00:35 - Defining the categories of “proven, promising, fuzzy, noise, and nonsense” 0:07:35 - Rapamycin 0:16:15 - Metformin 0:24:35 - NAD and its precursors 0:34:21 - Resveratrol 0:40:40 - The importance of VO2 max, muscle mass, and muscular strength for lifespan 0:47:02 - Blood flow restriction (BFR) training 0:55:11 - Using stem cells to treat osteoarthritis or injury 1:00:44 - Fasting as a tool for longevity (and why Peter stopped his fasting protocol) 1:12:55 - The energy balance theory 1:19:29 - The idea that sugar is poison 1:31:38 - The idea that sugar substitutes are dangerous 1:39:10 - The debate on red meat and cancer

[@chokachu]

When it comes to nutrition, Attia said himself that large-scale, multi-decade, randomized human trial is practically impossible. Yet that is not a good reason to discredit all the animal research and association studies in nutrition, just because the conclusions might not fit his narratives or personal preference. WHO clearly classifies red meat as probably carcinogenic to humans (Group 2A), based on numerous multi-national scientific research. For an advocate who does not do his own research, but makes a living by combing through and summarizing the work by true scientists, to say that "the statement that red meat is carcinogenic is nonsensical", is rather, to say the least, nonsensical.

[@chokachu]

As a long-term paid member of Peter Attia's podcast and Early Medical program, I've always noticed his evasive and dismissive attitude whenever it comes to nutrition. I came to this sudden realization today after watching this video - perhaps the reason why he's so famously frustrated with nutritional research is that most longevity studies in this field produce results that run against his dietary preferences (e.g., red meat consumption, high protein intake). That is just sad.

[@denmark98]

Hey Peter maybe listened to all 300 episodes- when it comes to fasting, caloric restriction- I think as a “normal” person - a non scientific person, influencer or whatever there are no straight answers on nutrition. Other than calorie restriction regardless to lose weight. Just say it - outright without all the layered, “political” talk. I have listened to it all and tried it all. Just say caloric restriction/ energy balance is the only way to go.

[@wendyvg1225]

As always loved the podcast! Just a quick remark about your "resistance" when it comes to talking about nutrition related topics. Hope u don't mind random commenters going here, but u touched upon it yourself, albeit jokingly. Could it be that your, arguably unnecessarily, strong emotions here are the result of negative feelings you have toward yourself? As you were pretty outspoken about certain nutritional ideas in the past, some of which you changed your mind about, it might be that negative feelings about yourself have "merged" with how you feel about the topic. Put differently, nutrition, in your perception is for a certain part, part of of "past-Peter", you have feelings about past-Peter that are not always so great, and because of how central you perceive nutritional- related ideas to be to past-Peter, they have somehow merged subconsciously and therefore just the topic is able to evoke these emotions that in truth are directed to past-Peter. I'm (clearly) not a therapist btw. Hope you keep making amazing podcasts like these and all the in-depth interviews! Love the details and the mechanisms!

[@JenniferMyers]

Yes, we like this style of “summary synthesis.” 🙋🏻‍♀️

[@bethannielynne4047]

I live for these podcasts! Cleaned my entire kitchen and did meal prep while listening to this, and I learn so much each time! I would love to have more of these overview podcasts! Here for as much as I can get.

[@Sameolegal87]

I’m appreciative of all 300 episodes. I listen to many health podcasts. You are my favorite and by far, the most trusted. Thank you for your podcast and dedication to the health of humankind. 🥰

[@at1withev1]

Appreciate when people are mentally flexible enough to change and base their decision-making off of the evidence, whether or not it agrees with what you thought or hoped to be true. THAT is why I trust this dude.

[@orcanimal]

This podcast is just so helpful it's crazy. More people need to know about this

[@sabine8419]

😂😂😂😂

[@juicebox853]

He is a fraud.

[@selaserafin3798]

@@juicebox853 Can you elaborate?

[@ConstantinBoca]

says a bot ​@@juicebox853🤡

[@katievolkers9175]

"..you see why I get animated, and phosphorylated when people are asking about resveratrol... [taking all these supplements] but not exercising!" I think phosphorylated is my new favorite adjective!

[@andrealewis6441]

YES! Please do more of this style! This was a great episode! thank you!

[@vladyslavcherevkov9282]

This is one of the best episodes! Please do more of this style 🙏

[@davidperfette1425]

Regarding NMN. I have had a very good experience with it. My recovery has improved, most notably from injury, and I have improved stamina. I was a professional ballet dancer. I lived that life 24/7. I'm fifty-seven and have been working out hard, including weight training and cardio, for most of my adult life, so I know my body. Before I started taking NMN, I was dealing with chronic muscle injuries in my legs, which led to frequent physical therapy. I have not had that trouble since starting NMN two years ago. For example, in the spring, when transitioning from the treadmill to the outdoors, I was always sustaining an injury to my quads, leading to PT, but that's not happening now. I still get the initial injury of what feels like a very localized muscle strain, but instead of worsening, leading to PT, it goes away quickly. There's been no other changes to my routine in life, generally. Also, as I mentioned, I am running longer, and given the importance of VO2 max, I'm even more inclined to stick with it. I take it sublingually.

[@handianus]

Ive done nmn 1-3G / d orally. Only subjective effect is less lethargy in the afternoon. To the point of increased insomnia

[@TravelPhotoWriter]

Great input, thanks for taking the time to pay a detailed post.

[@betsywestbrook7169]

I agree 100 percent none of these guys also discuss some of its mechanisms. It is a DHEA booster so helps your hormone profile also with reveritrol you receive as a woman phytoestrogen as well as a methyl group. I totally agree with you on recovery. Within 90 days I have been able to get to 10k rows from never rowing and I'm 60. Also use UMZU redwood and it's also a great product. Everyone is different but speaking as someone who does manual labour and has 5 yrs to go till I retire I will be using these products. Because they have worked for me.

[@alan2102X]

Great results! Congratulations! You can get the same or very near same results from plain old niacin and niacinamide - at a small fraction of the cost.

[@davidperfette1425]

@@alan2102X Thanks! But I get 100 grams of NMN powder from Renue by Science for $77. That's $23 per month, which is on the inexpensive side. I don't enjoy the blushing from Niacin. I don't know much about niacinamide. But that's interesting to know.

[@peterhatch206]

I appreciate this podcast and having followed peter for so long it’s great to hear Peter make a definitive statement . My grandmother who was born in 1886 and died in 1984 used to walk daily down a hill to the shops and always said everything in moderation . Which would seem to be were Peter is at.

[@RalphCamilo]

I am addicted to this show, but, it is very healthy addiction.

[@anne-roseschatzle2824]

Great conversation- I appreciate how differentiated the questions are answered! That’s Science !

[@fitgearhunter]

One thousand million percent love this style of breakdown. Holy holy cow - this is so fundamentally helpful at so many levels - especially for those of us (me) that are constantly short on time but can take an hour plus periodically and take in a bullet style summary of the things you/research/data/science have uncovered about health, fitness, longevity, wellness, nutrition, etc. etc. etc. Love every bit of it.

[@robertofilipe8605]

You're a legend Petter. Thanks for all the great information

[@Armondahad]

Yes please do more of these!

[@Joy80JJ]

Love this concept. Keep'em coming.

[@nda4591]

Thanks! Very nice episode style and very informative like always! One of the greatest podcasts ever!

[@nathanaelkitchen813]

I love this format. Thanks for all you do Peter!

[@PeakPerformanceHacks1]

ABSOLUTELY FANTASTIC.

[@albrackets8446]

I like the "rating system", good to use that whenever appropriate and looking forward to the exercise for elderly podcasts.

[@PeakPerformanceHacks1]

This podcast is very helpful! Thank you for sharing!

[@JuanaLove6931]

Dr. Attia, you can't convince me otherwise, you must have a photographic memory. Mechanical Engineering and MD! At least physical mechanics can be applied to the anatomy. Myself, electrical engineer only because I wasn't smart enough for med school. Now I'm glad I saved my money! Thank you for your continued curiosity and progress above and beyond. I know that personality. I was obsessed with work and continued learning. I was 24/7 with work and fitness. Now the boogie man caught me. So no vision, melanoma of the eye and of course skin cancer, (thanks to blond and blue eyed). I'm fine and planning to be a centurion. Thanks sharing all of your priceless knowledge!!❤

[@willemvanriet7160]

The mind of this man! All these complex, multi-layered concept just rolling of the mind and tongue! Thank you for helping us SO much! I have completely changed my health-span and likely my life-span based on your information. Have push my VO2Max up multiple points in the last year and can now dead hang for 2min

[@fBrunPeressin]

NEVER stop with the deep dives 😂🙏🏼

[@susymay7831]

I like the summary synthesis videos!!!❤ And these are helpful to most people, I think.

[@juliefredericksen2326]

Love how you will change your mind on something according to most recent data. 👏🏼 Also, love this format to infinity and beyond. 👍🏼

[@tpinto88]

+1 Loved the format! Thank you.

[@fastingfeastingbeasting]

Excellent convo gentlemen !! 💯 On On

[@cheryllaforce2271]

I thoroughly enjoyed hearing your insights. Absolutely brilliant and I appreciate the man who interviewed you ❤️

[@shawnfaust2165]

I really enjoyed the summary format with Peter's rankings from "Proven" to nonsense. I hope they do repeat this format in the future.

[@bryansmant870]

Great format. Hope to see more like this in the future. Also woukd love ballpark guidelines on what consistutes 'good' for things like strength and similar.

[@user-je1sf6pc6q]

Thank you for sharing all of this with most of us here who are average “dummies”… some are many steps above for sure, but it’s just nice to have someone like Dr Attia sharing his honest opinions on things that can really affect the human lifespan.

[@kkim28]

Best episode ever.

[@mTaR36S]

Thankyou for this episode ! I appreciate the review ! It confirms how much I have learned by listening to you Peter !

[@wobbygongferg5630]

ABSOLUTELY FANTASTIC. Long term member. Enjoy the deep dives but this is my dessert and helps form my macro view.

[@mcsus7823]

ABSOLUTELY more of this ranking !!! ❤😊

[@marisabelhy3936]

I really enjoyed this one. I think this format is great!

[@janisbredehoft3069]

Absolutely LOVE the summary style podcast.

[@RichPrest]

Love this summary style, sometimes it's hard to find the time to go super deep and so the TLDR approach becomes really helpful!

[@sgilluk]

Yes, do more of this style but carry on with everything else you do too. It is rare to not learn someting from each video you post so please keep it up, it is much appreciated.

[@prodanstatev]

Loved this format! You should have more episodes like this, even if it comes at the expense of fewer deep dives.

[@expedadventure2370]

Amazing as always thanks Peter!

[@bryanwoolworth9873]

Please do an episode on restless leg syndrome. Millions are affected by this including me. Disrupts sleep every night. I’m seeing a sleep medicine neurologist. She had me quit taking Pramopexole and replace with Horizant. Also, had an iron infusion. Neither have helped. I’m desperate for a solution to get uninterrupted sleep! 14:26

[@cherylh4688]

Do you supplement with magnesium, Bryan? That helped me, both with restless legs and leg cramps. Actually I take Dr Berg's electrolyte powder now, plus a little extra magnesium citrate, so that includes potassium too. But I will switch the citrate to L-threonate when it's gone. I have, however, often read comments by others that magnesium helped their restless legs too. And it is one of the minerals we are almost all deficient in. So if you haven't tried it, I hope you will. And there are many types, so you might want to watch some videos on here about the differences. But when starting out, I just bought a bag of powdered magnesium citrate from Amazon and gradually increased my daily dose by 1/4 tsp. (The bulk I bought does NOT affect the bowels.) And when on a plant-based diet, I ultimately needed 1-1/4 tsp daily, no more nor less, spread throughout the day in my water, to keep leg issues at bay, except arthritis. Then, when I went carnivore for my arthritis (most pain is now gone!), my need for the mag also reduced, so I now need only about half that. Anyway, good luck. I hope you find your cure, whatever it proves to be!

[@bryanwoolworth9873]

Thank you for the information Cheryl! I have been taking magnesium glycinate but it hasn’t helped. I’ll research other forms. I also recently joined the RLS Foundation to get suggestions and support.

[@cherylh4688]

@bryanwoolworth9873. I hope you find your answer there, Bryan! And also, if you haven't done so already, you might try gradually increasing your quantity of magnesium as well. I know I was surprised at how much more I needed than most people, and even now, eating a carnivore diet, my need, altho' less, is still greater than most! And my mother's was as well! I also increased my potassium, btw, because I had heard that can play a part too, but for me personally, only the magnesium helped. There are also magnesium sprays you could try in a pinch, whenever your legs are really bad. I keep some by my bed for occasions when I haven't been careful and didn't take enough magnesium the day/night before. (Like when I put it in my daily water but never get around to drinking it.) During those nights, I can wake with restlessness or more often, the beginnings of a cramp! And I can't get up to take more because of fear it will set the cramp off. So I just spray well over the area where the cramp or restlessness is greatest, and within about 5 minutes, the problem is gone. Also, soaking in an Epsom salt bath before bed may help too. The nice thing about absorption through the skin is that we only absorb what we actually need and no more, or so I've read anyway. So you could try such a bath to see, and if it relieves the problem for that night, then it might be your clue that you're not ingesting enough magnesium. And if it doesn't help, then that would probably indicate the problem isn't magnesium. In any event, tho', again I wish you an easy solution and a speedy recovery! I know all too well how unpleasant RLS can be!🤗

[@joegoodwill5313]

Yes, love this style. It helps me to know where to invest my time for further research. And scientists like Dr. Attia who change their minds as new evidence emerges have my respect. In strong contrast to those who sign onto a cause and whose videos become a waste of time because they will simply say the same thing forever, while ignoring any evidence to the contrary.

[@cathyjodiaz]

🎉I love hearing your wisdom and knowledge. 🌟🌟🌟🌟🌟🌟🌟🌟🌟

[@gramaalexandra3596]

I like the format, thank you 🙏🏻

[@summerholiday12]

Thank you and congrats Peter and your team! Well done 🎉I bought your book in digital format, enjoy reading it but not yet finished, will resume in winter when it's too cold outside

[@jurijuskravcenka5472]

This podcast is great! ❤ I would be really interested to learn Peter's opinion on red light and near infra-red light therapies.

[@fBrunPeressin]

but this is lovely 👍🏼 and needed

[@jeffreyjohnson7359]

Brad Stanfield has raised the funding for a study on rapamycin. It will be interesting to see the results.

[@Engrave.Danger]

Somebody else will have to let me know how that goes. I can't tolerate that guy.

[@jamesmorrison1166]

Would love Dr Attia to discuss zone 2 and effects on left ventricular ejection fraction for healthy and heart failure cases.

[@WhiteAir-qi9hh]

The nerves in the body especially in the heart and brain ,are organs that always work nonstop. This organ has its own sensitivity and how we build communication and understand " them" and treat them as good Friends so that they care about us ( in the contex of the body as a whole ) as human beings or sosial humans.

[@universeprogress]

Love the format

[@ElijsDima]

This is a really good format!

[@danielmccarthyy]

Statins -> no statins Fasting -> no fasting 6 hours exercise per day -> 1 hour exercise Low carb -> regular food People expect everything in Outlive to be contradicted in 5 years.

[@Fletch_and1]

I think after 25 years of working with clients and talking about nutrition and being interested in it myself I’m where Peter is currently at 🤣

[@DesignDesigns]

Another excellent podcast....

[@gorski1234]

I like this format.

[@alexi2460]

Stem cell therapy is being done. Listening to you, I'm shocked. My friends son is going to bar stem cells harvest in Sacramento, UC system. I will update here in a few weeks

[@VitalityExpress]

Resveritol benefits are wishful thinking by people who love their regular glass of wine and are desperate to find an excuse. Thanks for confirming what science has to say about this. I congratulate you for having the courage to change your mind when scientific evidence shows a new direction.

[@ksiemer7295]

Would really like to hear a podcast on sugar and carbs ...they literally control my life,mood and behavior...I struggled for years until I realized in my late 40's that I'm not depressed...that it was my sugar and carbs intake..but I'm still trying to figure it all out...

[@Engrave.Danger]

You'd be better off looking into Dr Georgia Ede and Chris Palmer imo.

[@jeffreyjohnson7359]

According to Brad Stanfield, David Sinclair has perpetrated a fraud on resveratrol. It's been clear almost from the beginning that there's no benefit, and there's actually harm, in that it diminishes the benefits of exercise. There's a similar pattern with Sinclair and NMN.

[@betsywestbrook7169]

Reveritrol IS a Methyl donor and does help immensely post menopause for some women as pyto. If your system likes it it's a great addition.

[@felixhughes7860]

Very helpful thank you 🙏🏻

[@ThatGirlK24]

😂😂😂 Peter is like a philosopher 😂😂 it’s too funny how he mystifies everything 😅

[@manwell5231]

really good stuff keep doing this

[@ThomasTGH]

Love this style episode!

[@ug8179]

I hate the fact that I have to do the glucose tolerance test at 24 weeks gestation. Why do they have to dump 50 g of glucose in me and my baby. There’s gotta be a better way to dx GD or prevent it.

[@fanuccio2058]

I really appreciate your videos and your self criticism as long as new data come out from studies. So VO2max as a probable predictor of longevity… well as you said and as far as I know there is no evidence. On the other end, most of the centenarians in good health are normal people, certainly active people but not elite sportsmen or sport women. Most of the time they are shepherds, do not eat much, eat almost only unprocessed food rich in Polyphenols, most of the time fermented, spend quite a lot of time outdoor and maintain a very good social network. So I think that diet and environment (and normal exercice) is probably more important than VO2 max for longevity. I would be glad you answer on that Dr Attia. Thank you very much!

[@joycestahmann1462]

good format--thank you

[@janmccarthy9572]

I like this recap & rating method👍🏻

[@Engrave.Danger]

If someone went from a balanced 3000 calorie diet to a keto 3000 calorie diet, there are are at least a couple of reasons they may lose fat on keto. 1 being that the initial process of fat adaptation is extremely inefficient. Consider the urinary ketone strips for example. When someone starts a keto diet, they're producing way more ketones than they're using and some of that is being excreted, so there's a period where they're basically peeing out fat. 2 our fat absorption is limited to bile and enzyme production, as well as undiluted stomach acid, so excess fat per meal has the potential to pass right through.

[@MegaStrive]

Let's hurry and get Peter to 667k subs! 😅

[@kepdani]

hehe

[@dannnyjos]

. I understand Peter's change of mind on fasting and muscle loss. But what about short fasts (24-48 hours) a few times per month ?

[@pinkplayspkmn5011]

1:02:12 I agree with u wholeheartedly and I think it’s such a pain spot for u is because the lack of understanding nutrition in general and the grossly inaccurate things people say about various diets and fads that makes anyone with some remote knowledge recoil 😅

[@T.Dimitrov]

Your insights are always so informative and helpful. You're truly one of the best sources for science and daily health tips.

[@scratchandwinner]

I don't agree. With" the more mass the better. "... I think there's a limit to that. But I do agree with overall muscle tone and strengths along with detailed cardio.

[@nichtsistkostenlos6565]

Maybe he should have been explicit, but obviously there's limits and he would 100% agree. Peter's never advocated that body builders are the pinnacle of longevity.

[@scratchandwinner]

@@nichtsistkostenlos6565 he is not clear about that.... He has stated on numerous occasions that the more the better.

Peter, what's your opinion on Michael Greger's "How Not to Age" book?

[@Engrave.Danger]

Take anything Michael Gregor says with a grain of salt and meat. 😂

[@carolr.556]

Can someone tell me the protocol for building muscle mass for older folks? How do you do? Thank you.

[@Engrave.Danger]

I would suggest picking up a copy of Dr Gabrielle Lyon's book Forever Strong: A New, Science-Based Strategy for Aging Well Focus on animal protein (about 1 gram per pound of ideal body weight) and resistance training. You might also consider a digestive enzyme for better absorption of said protein. Spend some time with a personal trainer and go kick some butt. 😉

[@danniewang]

@PeterAttiaMD would you consider adding close captions of your videos? Adding Chinese would be great so I can share your videos with my parents. Thanks for considering.

[@paulb4985]

I think your a pretty rationale guy. I would say that if the body mechanic are well understood that a nutrition trials shouldn't be a reason to not recommend a change in diet. If you can show harm thats enough not to do. If you can't show harm don't tell me not to do. I also like the dose dependency and would add in the consideration of where a person is at metabolically. If one is very metabolically ill, sugar may be a poison for them.

[@danielmccarthyy]

I found this interesting.

[@borisp9499]

Perhaps you can answer the question of why do women live longer than men?

[@sabine8419]

They have more fat.😂

[@KasKade7]

Multiple factors. Slower metabolism, estrogen protection effects on organs, smaller bodies age slower because fewer cells. Women eat much less total calories in a lifetime. Generally women also have better health practises than men and take less health risks.

[@Johnnysaintrizz]

Doesnt the % of mortality go down with remission of TYPE 2?

[@melodydunn4546]

One of the reasons people like myself are so interested in resveratrol is because there are other reputable people who promote it quite vigorously. For example, David Sinclair, someone I believe you have had on your podcast in the past, swears by it. Another person who recently mentioned resveratrol is David Brecka. It would be interesting to understand why these individuals give it such weight if it's such nonsense.

[@AlphaHealthYT]

He is a charlatan

[@Harry-uq9qd]

In regards to the opening statement of this video- What does this curve look like? When does it plateau for each of these biomarkers?

[@FlatToRentUK]

The benefits of high VO2 Max are seen at the elite level - top 2.5%. Strength benefits are seen at least in the top 10%. For the vast majority of us we don't have the time or capability to reach either of those groups so instead of worrying about where we plateau concentrate more on the best use of your time and maximising what you can do.

[@ThatGirlK24]

Why would anyone elongate life on this planet I’m dumbfounded

[@thiagobartolo]

Please can you comment on coenzyme q10?

[@plantallies]

Where does candida imbalance fall into the sugar conclusion?

[@Engrave.Danger]

If you wanna see some nasty stuff, throw some sugar syrup in a petri dish and leave it open to the elements. If candida were fire, sugar would be gasoline.

[@cf3842]

How does someone that is APOE4/4 play out?

[@noreturn4396]

Kudos to Peter for being so on point about resveratrol. Surely it's time for you to have an intensive discussion with Charles Brenner? There is so much misinformation still being amplified out there. You interviewed Sinclair, I think Brenner deserves a fair and intensive hearing on this. He has largely been ignored and blacklisted. I don't buy his claims about truniagen but you are well placed to grill him and have an informative episode that could have major benefits for the wider public on this. Thanks for all you do.

[@JuanaLove6931]

One thought/request, can you talk about rahbdyomyosis. I find a lot of athletes joke about it. I've gotten it. 7k creatinine! Always been an athlete and always get crazy sore. I know it can be very dangerous. Personally, I'm not sure what is too much and does 1 rahbdo mean more, or does it mean I've had it most of my life?? I honestly wonder how careful I need to be. I don't know ways to avoid it... Anything?? Electrolytes, magnesium, or just back off the workouts?? How common is it? Is this just normal for athletes? I remember as a kid thinking high performance athletes are definitely masochistic. This is a lifetime of sports for many years personally. Can you touch on if soreness is dangerous or just the norm for decades of exercise???? I can't remember not having weekly soreness since I've been a child. What's up with that???

[@fatimanero]

What about Dr Robert Lustig's trial on kids with NAFLD and it's reversal by cutting out fructose from the diet and replacing it with glucose so that they wouldn't lose weight....how can Peter not know about that?

[@martinep6293]

Exercise is bound to improve lifespan. Recovery from serious accidents is faster/more complete for those in ""atheletic" condition (extrapolation)... which should be enough to motivate you anyway😂

[@welanduzfullo8496]

1:02:42 fuzzy? bro we have the data on iso-caloric outcomes ...

[@barkingmonkey]

The real question regarding fasting, were you actually strength training in conjunction? So let’s say you are fasting Monday-Friday, you would do a full body workout on Sunday morning with plenty of protein the rest of the day. Then on Wednesday (middle of the fast) you’ll do a very low volume with high intensity strength session using compound movements, then Saturday you will do another full body session but at the end of the day. I highly highly doubt a significant amount of muscle would be lost.

[@Engrave.Danger]

He's an exercise addict.

[@cameronthomp]

Is this sped up?

[@charlesmay3759]

The answer to the questions, could’ve been longer, but I’m not sure how. Lol.

[@junu0507]

I don't know why you wouldn't take NMN when is clearly gives you more energy. Perhaps too pessimistic?

[@davidferry8455]

Sadly the discussant partner was not introduced a link to his credentials etc would be not only a courtesy, but be informative!