Peter's takeaways on muscle protein synthesis, VO2 max, toe strength & gut health (QPS 1 sneak peek)

[@albrackets8446]

I vote to continue this format. I was skeptical when I first read about this format, thinking it would be a useless rehash, but it actually deepens my understanding of the topics, and even piques my interest in ones I initially skipped.

[@meetings3071]

Yep

[@RandyCarey]

THIS FORMAT. It makes me want to go back to the previous ones and watch with deep focus those points that most interest me. ...but produce this summary format after each three or four episodes rather than longer time spans.

[@jeremyelliott7586]

Keep this format going! Who doesn't appreciate "Cliff Notes?". 👍

[@shaunkerr8721]

Cliff doesn't. He wants his story writ large...

[@meetings3071]

I like the Cliffe Notes format.

[@Paeoniarosa]

No time to listen to very many long format shows.

[@ncournault]

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[@robertedvin]

This format is amazing. A quarterly review of your take aways is actually of great value as it is sometimes hard to keep up.

[@lasvegas1234]

Having listened to the long variant off these Podcast. This recap was absolutely GOLD🙏 Thank you🙏

[@lukewalker1051]

Viewers, skip the first 6 minutes to get to the summary of the title, as people are time limited. I am 70 y.o., an athlete for life...cyclist and swimmer, and minute 17 of this video is particularly relevant...inactivity, injury avoidance and irretrievable muscle loss. My takeaway is...mistakes we make in diet and exercise in life...think of those we know with poor diet and exercise, likely dramatically affect our quality of life and even longevity.

[@Artzimer1958]

💯💯 my mistake was I listened to a friend and went on a ski trip even though I have not skied for the past five years. I fell and I tore my ACL and MCL in both knees. Now I’m devastated.

[@rlockridge2]

I know, right?

[@elizabethlawrence1713]

I'm a 67 year old female who was weight training 3 or 4 times a week plus walking etc. 3 month chest infection which has nearly gone but got a umbilical hernia a couple of weeks ago, from coughing. Was so looking forward to getting back in the gym. At a loss to know what I can do. I'm a keen hill walker, 15 miles plus and love swimming but is this enough?

[@tomhartman1557]

I turned 65 in May. One year ago I weighed 130 lbs. At 6 ft I looked like an emaciated survivor of a prison camp. Now I weigh 165 lbs one year later. I did it with resistance training, mostly at home, a high protein diet (Whey Isolate) and a getting a new bike that I ride to the gym 2-3 times a day. Once there I do a 20 minute sauna followed by a 2 minute cold plunge. Then back on the bike for the ride home. My workout comes from riding the 2.5 miles (one way) as fast as I can. That's 15 miles 3x per day. Biking outdoors on real hills is way better that my experience on a stationary bike in the gym. Peter has spoken many times about the difficulty of regaining lost muscle mass after periods of inactivity due to injury. I did restore my muscle mass years after surviving herpes simplex encephalitis 6 years ago that left me unable to climb even a couple steps on a stairway without someone holding my arm or even supporting my entire weight. I subsequently experienced Gran Mal (Tonic Clonic) seizures for 3 years. Before the encephalitis I weighed 185 lbs with lots of muscle on my 6 ft frame. Now at 165 lbs most of the muscle is back. And all this happened while I dealt with insulin resistance that bordered on type 2 diabetes ( A1C=8.8 at one point).

[@mreudeco]

My situation is same. Please guide me as I am bed ridden

[@mreudeco]

How much protein did you have per day? I came down to 66 kg and after consuming around 80 gms of whey protein isolate I have come up to 70.5 after 2-3 years. Real struggle. I do exercises lying in bed with resistance bands and 2 kettlebells of 4 kg each. My neck is weak and atrophied so walking is difficult. But I keep exercising

[@scottcrosser]

Excellent keep doing it ! I had listened to the podcast originally, but this was a clif note version that really pulled it together

[@greentube461]

I appreciate the shorter format as well - please make this a staple !

[@meetings3071]

_Damn Straight!_ 💯

[@robertbotezatu6742]

This format is a good idea. Great work

[@meetings3071]

Indeed. 💯

[@katrinalambros3388]

Love this! What a great way to get a bite sized dose of the full podcasts, and then listen to the ones that really interest you. Thanks for doing this❤

[@meetings3071]

Absolutely! 💯

[@nda4591]

Great episode! This format released quarterly is an excellent idea! Thanks for sharing!

[@meetings3071]

For sure 💯

[@jrschwaller]

Very worthwhile!! Please keep doing. Good trigger, reminder, highlight of important parts of episode listen to!

[@alphaindia1398]

This is a great format. Loved the individual episodes, but this helps stamp-in those important take-aways. Also validating when there’s a decent overlap of Peter’s notes and my own. Awesome, much appreciated.

[@grochef]

Dr. Attia, great format. Regarding collagen: You are right, one should not use collagen for the protein. However, several studies have shown that collagen peptides are not broken down into their constituent amino acids. In fact, the beauty is that the peptides remain intact and are used to rebuild collagen in one's body. So tell your wife to continue using collagen for her skin, teeth, hair, nails, connective tissue, muscle and all the other places in her body that requires collagen.

[@janetclark635]

I often listen while doing something else, and think that I'll listen again when I can take notes. While I still would like to go back and listen to episodes, this was a great recap! I would love this to continue.

[@jtassoff]

This format is very helpful. Please continue the good work!

[@theainzleevideos]

100% this format is needed

[@s.annehancock730]

These takeaways are valuable, thank you! I also appreciate the link to the full content. Cheers!

[@mikethomas9348]

I love this format. Please continue! Thank you.

[@natew4489]

Loved the summary format! They really nailed some of my most important questions with this episode set and this review gave me extra insight into the episodes.

[@fitgearhunter]

This is really really awesome and exactly what is needed to glean primary aspects when overwhelmed with time limitations otherwise - but health, strength, capability, and longevity is still of primary importance

[@TSLApilot]

17:43 There are a few studies that point to Omega 3 supplementation as a way of preventing muscle loss caused by short term episodes of being sedentary.

[@shubhavikas199]

While I am a fan of the longer vwrsions of technical podcasts, the summarised version IMO is gold dust! You should keep rolling these out 👍

[@took_ya_handle]

It’s valuable - keep doing it!!

[@eugeniocg3079]

love this format

[@MaksymMakarenko-t9z]

I like it! Thank you!

[@meetings3071]

Definitely 💯

[@N22883]

I also vote to continue this format!

[@BeeeSB]

Very useful summary! Please repeat for other episodes. Thank you! 🙏🙏

[@Me_Anita]

Super useful! Keep them coming!!

[@lucycooper55]

Please keep these coming . I have much gratitude for your work.

[@allenecassagnol9341]

YES! Please keep doing this! I really find this helpful

[@AmanKumarSharma-de7ft]

This is really helpful. Please do this more often.

[@nickcol118]

Please do more of these!! Super helpful

[@vladyslavcherevkov9282]

Please continue making these, very cool format. Very valuable!

[@rima717nc]

This summary is very helpful! Thanks for doing this!

[@scottlogan4637]

Love the overview! Keep it up

[@dusty_hoods]

Love this format! Keep it going!

[@mattmakousky2741]

This was fantastic!💪 Please continue these.

[@shawndaspille7259]

This was so helpful! Please add regular “takeaway notes” episodes! You could even add a few highlighted takeaways at the end of each episode! In this case less background info would be needed. With all the great info that comes through your podcast, it would be very helpful to slow down on a regular basis and review some info with your notecards. Thanks!

[@bryanspencer4856]

Absolutely valuable. Thanks for the hard work!!!

[@Artzimer1958]

I’m really devastated just turned 60. Love every episode specially the ones where you have a guest on Fitness and muscle building . three months ago after not skiing for five years a friend of mine insisted on going to Mammoth for skiing. I fell and tore both my ACL and MCL. I chose not to go with Surgery. Like you, Peter I think about what you said also every single day. Now what how can I build muscle in my leg again? Since I’ve lost so much muscle from not exercising the way I used to. What can I do to preserve my muscles? I loved Rucking, hiking bike riding and weightlifting. This is mentally making me so sick and depressed.. I’ve learned so much listening to your podcast thank you so much .

[@robertportersr7825]

Worth While! Absolutely…thank you for sharing your “ professional notes”! I’m learning and absorbing your health information…

[@kolesovocool2374]

This is very valuable

[@iago.xavier]

Outstanding format! I’m very excited for the next!

[@karenmcrobb3105]

Great format!

[@mikkolaguna4482]

Love this format, thanks for sharing

[@tonydinozzo3501]

Love them!!!

[@getalonghome]

Very helpful. Thank you!

[@jxeh1442]

Great format

[@bengloor]

Love this format!

[@julianhoward8724]

Love it! Keep ‘em coming

[@2901nc]

I love this!

[@tommypiner4142]

Great episode 👍

[@tunnelrat6809]

Fantastic format!

[@SwimrunFrance]

Very good Peter, it's handy and a reminder that I need to dwell on these subjects again

[@sxhrgvs]

Really valuable summary. Thanks. Keep this going please. 🙏

[@moisesfigueroa8731]

Great approach to communicate better your exceptional content.

[@sajitj1]

Super helpful!!!

[@barrydiamond8629]

I love this format I’m 73 and find this very useful

[@meetings3071]

For sure 💯

[@meetings3071]

👍 yep

[@mama2beanz]

So helpful! Keep doing pls

[@irenetongelidis2727]

Love the format! ❤️. Thank you for all you do! 🙌 👍

[@BozzleyOfficial]

This is great. It’s just more concise and shows that you value your audience and our time as well. You yourself said you don’t even have time to go back and listen to podcasts.

[@illlogick7151]

Informative … thank you

[@JuliMoodyStunts]

AWESOME to revisit things Thank you Peter💪

[@GirlAboutLibrary]

Love this video format!

[@ReedPalmer]

Excellent! Keep doing this!!

[@naveedgh]

Keep this going!!

[@scotjordan5839]

Great content gents

[@mateosilva7374]

Loved it ❤ Please keep it up

[@owenpyke6256]

Keep doing these please

[@beamsgr]

Peter's discussion on the impacts of "aging" vs. "inactivity" on muscle loss references a very common fallacy. What we "know" about aging in terms of hormonal changes that take place as we age (which can then negatively impact protein synthesis) are almost exclusively based on a population of inactive adults. The base population that supports our "knowledge" about aging is inactive and so when we reference what we "know" about aging - we have to include a not insignificant assumption - that we are assuming our belief holds true, regardless of the activity level of the individual. Thus when Peter talks about the impacts of aging vs. inactivity on protein synthesis, there is almost nothing we can say about the true impacts of "aging" since by definition, that aging is tied to inactivity.

[@jonathanward8861]

'Pace Notes' perhaps? This format is very useful.

[@meetings3071]

I agree 💯

[@DarthNoshitam]

I feel compelled to point out that Luc very clearly said that collagen may have specific benefits for joints and tissue healing, and that while the evidence is not definitive, it is compelling enough that he personally would supplement with collagen if recovering from an injury or surgery.

[@47Strong]

Thank you! I love you saying that healthy fat intake will aid training cause literally NO ONE around me says that. Everyone’s on the carbs fuel your workout train. So I am so happy over hearing enjoying my healthy fats and skipping all the fruit and toast and whatever else LOL you made my day! To everyone fueling their workouts with fruit and toast and whatever else, you do you and enjoy! But please stop telling me I need that to fuel a workout. You do you, I do me, happy working out everyone

[@mycoachdave]

Like! Love the "panning for gold" model.

[@haneenwari881]

Pls don't stop making these briefs

[@craigsips8677]

You missed something about your vo2 max episode. In it you procrastinated about how, in your 20’s your peak heart rate would go down no matter how hard you trained. Your peak heart rate went down because your body was becoming more efficient. My peak heart rate is way lower than when I started uphill sprinting over 8 years ago yet I am way faster, can run further and recover much quicker. The heart is running slower because it has less work due to the efficiency of the cardiovascular system. Body efficiency goes up - peak heart rate goes down.

[@OffTheGrid1982]

Attia's Insightful Clips !!

[@wertacus]

One that stuck with me is that if youre doing one exercise session per day, you have 3 meals before and 3 meals after where you can bring in protein, so specific timing is just not that important

[@jimmynickles828]

Great!

[@anthonyrondolino8148]

I think it is important to delve deeper into this notion of “irreversible” muscle loss. Help us understand the real nature of these muscle losses. Is it true that an athlete cannot recover from an inactivity caused loss? Or is it more accurate to say the muscle can be rebuilt after such loss? Similarly, with the “inevitable” muscle loss associated with age can’t training/exercise build new muscle thus altering the downward slope of the graph?

[@Gref75]

Damn Peter is huge now, we really need his mass gaining program published! :)

[@karenharelson9616]

Subscriber do not get the full length KZbin version of these? I prefer to watch the video while listening, rather than the podcast, which is the only place I can find the full versions? Can anybody help me with that?

[@Themata]

Protein for satiating and reducing calories, casein better than whey due to extended time of digestion?

[@nickflynn621]

Makes sense to do a quarterly “research review” to rehash what was covered over the past 3 months and if there was anything linked across them and if there is anything we need to change our views on

[@libero5684]

I don’t know what kind of automated video editing software you are using to speed up small portions of the video, but would prefer if there was no subtle speeding up.

[@MrSnel01]

I’m wondering about the sudden decrease of muscle mass after an incident and the inability to regain that mass: I had an accident 1/2 Year ago and was bedridden for 2 Month. After that I started recuperating, first by walking longer and longer stretches, after that picking up cycling and ballroom dancing. When I started (recumbent) cycling I was weak as a baby, able to do 15 km/hour in a headwind. But after 4 Month of building up, I am up to my previous level of cycling. So in my experience, you can regain that mass!

[@quengmingmeow]

Everyone loves a comeback story! Great comeback!

[@MsQ275]

Very very very valuable. y'all should do a less expensive membership that only includes this kind of tl;dr content!!

[@robertdunlop5247]

Nick! The biggest takeaway from the first second of this conversation.... What are you doing to those vinyl records? Talk about health of your albums. Do not lay them like that! You're have actually caused me anxiety lol They need to be on their sides.

[@rogertolar8664]

As a physician, subscriber, and charter Early patient, I would love and appreciate it if Peter were to offer some thoughts on a burning question I cannot shake. In reference to rapamycin's effects on Mtor, what are his thoughts on the effects, short term or long, of weekly rapamycin on muscle synthesis and maintenance or building of lean mass. I ask myself this question every Saturday when I take my rapamycin, lol. I appreciate greatly what y'all do. Thought?

[@ironmurs6903]

At 23:18 about collagen protein- people drink this primarily for skin health, not muscle growth. Can you speak to its efficacy in that regard?

[@LowHangingFruitForest]

Here’s my question; I know VO2 max and strength are both important but how to balance the two? Every athlete I meet really only excels at one or the other two outside of CrossFit.

[@2muchtalk173]

Question : what constitutes the minimum level of training? If I’m traveling and don’t have access to a gym, can I do all bodyweight exercises and it still counts as training?

[@DarthNoshitam]

As long as you're maintaining intensity, i.e., approaching failure, you can cut volume roughly to a half or third and maintain muscle

[@fordtimelord8673]

Burpees have filled in pretty solidly for me for up to a month.

[@MrRotepod]

Peter always put his vitamins on the highest shelf in the kitchen so he gets an extra workout twice a day

[@NeilScheff]

Of course this is what should be going on.

[@littlevoice_11]

I wish you could do a video like this on the top takeaways to form an oppinon on optimal biomarkers/blood resilts. E.g. full blood count, lipds, hba1c, vitamins, gfr, liver function, crp, others... obviously blood results come back with a "normal" range but sadly in 21st century society, it is normal to be unhealthy 😕 So, many great interviews. But perhaps the data could be combined into a cheat sheet and accompanying video with your learnings.

[@claytonstacey]

I like it

[@Macorelppa]

"Pass the steak sauce? I'd like some A1 with my A1 plaque buildup!" 😂☠

[@gazzapax56]

Has the science progressed, re Sarcopenia, Dynapenia and any relationship to type2 Diabetes? (I believe I have the latter two). Upper body strength is fine, but lower body is ridiculously weak and unresponsive to resistance training. It’s like having a body made from two different people. 😂😂😂 I’ve seen you discuss Rapamycin but looks like it’s not authorised. I’m wary of trying it.