276 ‒ Special episode: Peter on longevity, supplements, protein, fasting, apoB, statins, & more

[@PeterAttiaMD]

In today's episode, we discuss: 0:00:55 - Overview of topics and previous episodes of a similar format 0:03:00 - The viability of living to 120 and beyond: some optimistic theories 0:13:21 - The potential of mTOR inhibition as a mid-life intervention, and longevity potential for the next generation 0:17:00 - A framework for thinking about geroprotective drugs and supplements in the context of a lack of aging biomarkers 0:27:10 - Supplements Peter takes and how his regimen has changed in the last year 0:39:41 - Pharmacologic strategies to lower ASCVD risk, the limitations of statins, nutritional interventions, and more 0:53:10 - Misnomers about cholesterol 1:07:07 - Why nutritional research is so challenging, some general principles of nutrition, and why Peter stopped doing prolonged fasts 1:06:17 - Optimizing protein intake 1:11:46 - Wearables for sleep and exercise, continuous glucose monitors (CGM), and a continuous blood pressure monitor on the horizon

[@sashaangel6074]

Thank you for sharing your knowledge and for this time stamp to refer back to!🙏🏼🥰

[@ricardotemporalgrein4482]

THE LONGEVITY GOAT HIMSELF

[@Laura-unilevel]

😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊

[@catcan221]

Peter, I don't know that kids born today will have good longevity unless things change. We have more obesity and chronic illness in children now than in any time in history. Lifespan is going backward. Between the corporate food, the chemicals and other interventions that cause more harm than good, it is not looking good. When the average doc just writes a script or pushes some "preventative" rather than discusses real healthy interventions like exercise, proper nutrition and other important lifestyle choices, I do not see the majority of people waking up. Too much about the $$$.

[@BS-lc5cd]

Thanks for you info. Been following you for a while. T1D here, have you ever done an analysis on T1D and how to be optimal? Feel like I'm screwed no matter what.

[@daveoatway6126]

Very interesting video. I am 79 and active (I walk 5-10 miles almost every day, and exercise 2x a week, usually in tropical sunlight in Mexico and Florida) and no prescription drugs, and feel great. All my usual annual health exams are WNL. I do take NMN/TMG, 100mg ASA, an electrolyte drink, D3/K2, glycine, Taurine, AAKG and Metformin (my A1C is under 5 now.) I keep a roughly low carb diet - heavy on meat and vegetables, salmon and sardines. I try to get 1.2 gm/lb protein. Almost no sugar or refined flour most of the time. But live to enjoy life with my Mexican girlfriend! Living in Oaxaca Mexico most of the time, I am partial to Mezcal! And Mole! I occasionally take a week long drug holiday. I notice a reduction in energy and activity level. They return within a few days when I re-start. I sometimes (rarely) over indulge in excess sugar/flour when unique desserts are presented, or I just fall off the wagon. I try to get back on ASAP since I always feel bad after! A few moments of pleasure and a day or more of discomfort!. I am very scared of instances of questionable balance. I'm not sure the exercises to improve balance have been useful, but I do them! l hiked the Inca Trail 5 years ago but would not try again. I always like to have hand rails! I have also noticed a decrease of memory - can't remembers things I used to - but can usually recover those instances - names are most problematic. Analytical powers are still good - I do successful expert witness work for complex healthcare cases, and program in Python and MS SQL for analytics of data. I monitor walking and sleep with a smart watch. Sleep is variable but above average for my age. Still trying to optimize. I use KetoMojo to measure glucose and ketones daily. I am focused on health span, and agree to the concept marginal period -I hope less than a decade! Any time I have now is a bonus!. I want no tubes to keep me alive! I would love to see a discussion between Peter Attia and David Sinclair. I admire them both!

[@Geezerelli]

What about Cauliflower flour and no processed flour?

[@daveoatway6126]

I sometimes use almond or coconut flour in pancakes. I've done cauliflower for mashed potatoes. Usually I have a very boring diet now. I'm not above an occasional slip but don't feel gulty! Avoiding stress is another goal! - love your handle!@@Geezerelli

[@mariejones7136]

​​​@@daveoatway6126I don't understand those supplements you take ..I also check my glucose and keytones a lot ...my glucose stays low but I go in and out of keytosis..I do low carb diet but hate it lol .meats and eggs and fish and veggies..I take vit d..k2...and lots of stuff lol..yes magnesium...I fast 40 hours a week...16 hours of intermittent fasting...

[@mariejones7136]

I take a ton of supplements.. chorella.. mushroom powders.. pomegranate powder.. alpha lipoic acid.. coq10.. lysine.. berberine..d k2... resveratrol... probiotic..cats claw...tudca... serrapeptase... turmeric... magnesium...matcha green tea..plus more I can't remember..

[@melbaT2770]

Almond flour has a lot of oxalates. Not a healthy item to ingest.

[@frankoben2030]

Boy.. do we love Dr Peter Attia… the energy he exudes is beautiful. His articulation of the topics and speech delivery is short of arrogance.. thank you Doc and the organizers of this podcast

[@prestonshirley9864]

The way I like to put it is instead of focusing on getting more years in my life, strive for more life in my years.

[@atashgallagher5139]

Strive for both.

[@Migs74587]

Why pick one or the other, thats dumb. Get both

[@inkland2003]

Why not do both!

[@johnndavis7647]

Over the years I have noticed that men who don't smoke and keep their weight in line live well and can do whatever they want up to about 85 years of age. After that they start a slow decline. Most are dead before 95. Women are tougher and live about 5 years longer. Low impact exercise is probably the most valuable way to live well over 80.

[@g-mannG]

True.

[@mkkrupp2462]

Yes - physical frailty IS “a big one”. In my late 60’s, not significantly overweight and have reasonably good markers re lipids etc. However during the last few years I have developed osteoarthritis of both knees - bone on bone and need two knee replacement surgeries. I know SO many people in this position. Apart from the pain on standing, this reduces one’s mobility and ability to exercise, especially aerobically - as a result I have lost a lot of fitness and feel that I have aged so much physically and psychologically - and often feel that I’m now an “old woman”.

[@nathananderson8720]

This is one of the channels that gave me the courage to start my KZbin channel 8 months ago about self development. Now I have 911 subs and > 700 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I could haven’t learned without getting started in the 1st place.

[@peterbedford2610]

HIIT 3 times a week has been the most beneficial thing I've done in years. Male, 65.

[@willnitschke]

Never worked for me....

[@wsteele5864]

Being 73, healthy and active and having discovered Dr Attia, I have to say his perspective on the realities of aging are shocking to me. To be able to render the reality of aging and our realistic expiration dates into an operational plan with goals to optimize that "marginal decade" is beyond inspirational, it is genius. Dr. Attia might be the most amazing professional I have ever had a chance from which to learn. Thank you so much.

[@juliesill8074]

I love Dr Attia’s transparency & ability to synthesize very complicated topics. Thank you!! And I also love AG1 🎉

[@drshanep]

So don’t use the terms “good” and “bad” cholesterol. As primary care MD, I spend a lot of time trying to explain these labs as lipid risks to patients. How would you explain LDL and HDL lipids to rural farmer in a simple way other than saying some cholesterol is “good” and some are “bad”. I want to learn a better way.

[@yvonnekiwior9633]

I care what you are doing NOW and that still after having your book, you have invested so much of your life taking care of yourself and others. Lets be honest you have lots of knowledge to share, and I from 🇨🇦 appreciate you and what you share. Thanks for the awesome BOOK!

[@patrickm3807]

I'm at an age where many of my peers have to use a cane, walker or wheelchair to get to the bathroom or the kitchen. I watched my siblings grow feeble long before the end. Sadly, a few were younger than me. My personal goal is to be self-sufficient and mobile until the end whether that is 90 or 120. So, by watching podcasts like this and others I came to the realization that I had to get off the SAD diet, which is killing us, and to get out of my chair and exercise more. I got my first sit down job in my 20's and have been sitting ever since. As for exercise, you do not have to work out hard Peter. In fact working hard can be harmful and shorten your life. I started my exercise routine a couple of years ago when I noticed I had to be careful stepping off a curb and got vertigo when standing up or reaching up. So, I got a total gym and started one of their modest routines, which was difficult at first. You would laugh at how simple the routine is but I could not sit all the way back on a mild incline. Now the incline is steeper and the sit back is easy. God gave us 120; if we don't make it we are doing something wrong.

[@ambition112]

0:07: 🎙 Peter Attia discusses the importance of using current tools for primary and secondary prevention of disease to maximize lifespan and health span. 6:53: 💡 The speaker emphasizes the importance of taking preventive measures for health optimization and lifespan maximization. 13:45: ✨ The speaker discusses the potential benefits of pharmacologic inhibition of mTOR in extending lifespan and health span. 20:14: 🧪 The lack of biomarkers to measure the effectiveness of anti-aging treatments is a significant challenge. 54:00: 😅 There is no such thing as good and bad cholesterol, and the terms originate from the differentiation between LDL and HDL. 26:44: 📚 The speaker discusses the risks and rewards of taking supplements and shares his framework for evaluating them. 33:28: 🔍 The speaker discusses their use of supplements and their willingness to reevaluate based on new data. 40:49: 💊 Pharmacology is the most effective way to lower APO B and manage lipoprotein risk factors in ASCVD. 46:42: 💊 There are well-documented side effects of statins, including muscle aches, liver function test elevations, and insulin resistance. 59:24: 💡 Maintaining energy balance is crucial for metabolic health regardless of the type of diet followed. 1:05:52: 🥩 The speaker is open to changing their mind about the benefits of fasting if there is evidence of positive effects on the body, but currently finds the cost too high. They also discuss the controversy around protein consumption and aging. 1:12:15: 💤 The speaker discusses an app that measures sleep quality and readiness for training. 1:19:07: 🩸 Continuous blood pressure monitors are already available in Europe and show similar results to automated cuffs. Recap by Tammy AI

[@jwcas318]

Thanks! ❤❤

[@adamnasser8707]

Intelectual honesty. That is what i like about Dr attia. He knows his stuff and he cautious and humble.No big claims and no B.S

[@chrisservoss9513]

Nexlizet ~350USD/month Repatha ~500USD/month Just these 2 are like 10,000USD/year Rosuvastatin 5mg daily ~11USD/month - Just worth considering

[@Myfilipinaqueenandpersianlion]

I did long term fast (3 to 7) days, at my age of 75 that was the biggest mistake, lost muscle mass which is a big no in my age!

[@BarryKilzz]

I've found 16 hour fast 5x per week has not impacted muscle and energy levels. Age 76.

[@kenhansen8186]

Thanks for attempting to help people understand the steps to living a longer healthier life. Good positive attitude to help slow the aging process by diet, exercise, sleep and lifestyle changes rather than just relying on medications and surgery.

[@jeffadams5413]

I admire Dr Peter Attia. For many reasons. Mostly because of his honesty. He is very careful about sharing advice. He is more than willing to share his knowledge. What he is very adamant about is exercise, sleep, and diet. And if you pay attention he is telling us to live a happy life.

[@Baby-hh8kx]

Honesty? I can see right through this guy.

[@jeffadams5413]

That’s too bad baby. Not sure how long you have been listening to Dr Peter Attia. But he has never tried to promote himself or any product. He is a doctor with his patients health as his number one priority. He hates discussing his own supplements and protocols. When you say you can see right thru him I do not know what sinister motives he may have. I just don’t see it.

[@jakubchrobry3701]

He doesn't seem to have a good grasp of his macronutrients intake. He repeatedly makes statements that suggest plants do not provide protein. He likely eats close to ten jerky sticks a day plus a whey protein shake, then claims to be targeting 150-180 grams of protein/day. He comes close to this target with just his snacks and supplements. What about the protein in his meals? He then gives an anecdote of going to a vegan restaurant which he said, "by definition, it's just basically all carbs." He then tests his glucose after eating dessert. Yeah, duh, of course it's going to be high after dessert even if you have an animal-based meal. I'm not advocating for a vegan diet, but this is pure biased stupidity. That said, I do still value much of the knowledge he provides. It's interesting to compare him to Brian Johnson. They both at least believe in the value of muscle mass for longevity, which Dr. Michael Greger does not seem to emphasize.

[@shaggyrogers384]

Dr. Attia certainly has his own dietary preferences and opinions, but it's essential to remember that there's ongoing debate in the field of nutrition. While his emphasis on animal protein is one perspective, many plant-based sources can provide ample protein. A well-balanced diet can include a variety of foods to meet protein goals. Ultimately, individual dietary choices should be made based on one's specific health needs and values.

[@shaggyrogers384]

​@@Baby-hh8kxPerceptions can vary, and people form different opinions about public figures. It's always important to critically evaluate the information and perspectives presented by individuals like Dr. Attia. In the end, it's the quality of the content and the evidence behind it that should guide our assessments of any public figure's credibility.

[@N17sd]

The interviewer did a great job

[@rocambole93]

thank you Peter...very edifying as always; I am a retired RN still visiting patients at home and it helps me a lot, for my own health and to give health advice.

[@iyernil1]

Just do meditation, pranayama, yoga, some brisk walking, get out in the sun everyday, build strength with body weight - eat healthy simple vegan food - you will have a good quality of long life - avoid medicines as much as possible - don’t keep testing your blood - stop obsessing and start living IMHO - all this whilst I love Dr Attias book and his scientific approach to longevity

[@kkcarricaburu6042]

Peter is always serious. As he should be on these topics, but todays smiles were great.

[@bonnie3937]

I agree😊

[@joanfrisinabowles1369]

My Mom is 100 years old, and she has vascular dementia.. and all she has is High Blood Pressure for years. No doctor paid attention to this.. then we saw the cognitive decline. WE need to keep mind and body healthy as long as possible. That can be achieved. My MOM did not pay attention to these things.. neither did her doctor. And she stopped exercising.

[@alicejwho]

Same with my dad, though he was much younger. High blood pressure for years. Diagnosed late 60s, died at 73. It's such a shame most doctors are so dogmatic.

[@BeefNEggs057]

100 is an amazing age. Don’t let them put her on a statin and give her mct oil and some bhb (exogenous ketones). Low carb and fasting might help some. But she’s 100. Not likely to rebuild much. Be thankful for an amazingly long life.

[@semaaral2498]

Thank you for this podcast. I found it informative to reply to the questions 👏💙 Need another one every 3/6 months pls. So we can compare ourselves as well🙏with many other health biomarkers as we think is right✨🌟💫💯

[@GabrielleJacobsen]

Love your podcast Peter Attia So many people are talking lifespan it's frightening and defo not realistic most of the time!! I prefer the notion to live robustly as you can for 10+ years

[@deliaocampo4340]

Dr.Attia my favorite very practical and easy to understand about to be healthy and his voice so good and clear ♥️🇺🇸

[@itayshorek6872]

peter is the best. would love a 6month or yearly update of what he takes, as he did with context for people with a brain to learn from

[@peterlewellyn2389]

This is a point that a medical oncologist made to me recently. I have been taking 23 supplements with each have some anticancer effect.. They 27:09 were suggested by two individuals that survived stage 4 cancers. One having prostate cancer and the other having cervical cancer. Both successfully succeeded in reaching long term remission. In one case for over 17 years. Both had researched the selection of supplements. After researching the supplements myself, I began taking them and provided the full list to my oncologist. She did not have any objections to them because she saw no conflicts with the medication she had prescribed. However she said to me that “ I was very bold.” I took her point to mean exactly what you were presenting. There is danger in taking supplements that have not had serious long term testing for their safety. Of course, I acknowledge that however, the standard of care she was providing was clearly going to eventually lead to a dead end ……literally. Measuring the long term effect of a supplement is a worthless exercise if you have a short term to live. Therefore, the reward, living, rather than dying well exceeds the risk.

[@hillsofwi]

What are your thoughts on using fasting regimes for the anti-cancer effect? You come across as well-studied on the matter. Thanks

[@mariejones7136]

I don't get the drugs he takes..anyone know if low dose naltrexone is good for cancer prevention??

[@mariejones7136]

What did they take for cancer??was it fish oil and d 3??

[@peterlewellyn2389]

Read Starving Cancer. By Jane Mcclellan

[@mariejones7136]

@@peterlewellyn2389 I've read that book..off label drugs ..

[@bella_trixx6589]

Nick has the most perfect, NPR, relaxing voice I have ever heard.

[@TJ_775]

It sounds like he is smoking some pretty potent strain of weed. I actually find it distracting

[@erinbreland9347]

Haha was thinking same

[@referralhelper]

I sleep to this specific episode. It’s soothing lol

[@stevebelzer4758]

Everyone thinks Nick is wearing a “fake nose and glasses 😂

[@22shanemac]

Agreed. His voice is pleasant. His comments and questions are succinct. I'd much rather listen to Nick than some of the interviewers who seem to get lost in the pleasure of their own voice.

[@TheSingingDoctor325]

1. Overall, you gave good information here. 2. Regarding pt education and change management, there's nothing wrong with saying "good cholesterol" and "bad cholesterol." Are they 100% accurate terms? No, but they allow patients to easiy understand the concept and focus on lifestyle changes. Doctors are being driven to see more and more patients (thank you, insurance companies) and have less and less fact-to-face time with patients. Why get on your high horse and say they dont' know what they're talking about when they use these terms when trying to motivate patients? 3. Efficacy of atorvastatin is best measureed by clinical outcomes, not just lowering LDL-C or ApoB. In family medicine we use the term POEM (patient ofiented evidence that matters - ie "Do people taking this Rx have lower rates of heart attacks?" and DOE (disease oriented evidence - "Do my biomarkers improve if I take this Rx?")

[@cabolynn]

I'm in my md 60's now and one of my supplements that I know works well for me, is essential amino acids with an added bonus of leucine added. Dr. Robert Wolfe is an expert on these and has over 400 research papers published. He's in his mid 70's now and he looks and sounds fantastic.

[@jellybeanvinkler4878]

Which supplement is that, please?

[@lindalaugesen554]

Amino acids necessary 100%. Hoping this decreases any future need for joint replacements, as the joint pain goes away with supplements.

[@cabolynn]

I take Peak Performance @@jellybeanvinkler4878

[@jakubchrobry3701]

Sorry to hear that you have a genetic defect where your stomach does not produce enough pepsin to breakdown protein. Good to see you are on top of your health. Most of us are fortunate enough to be able to digest protein.

[@barbarafairbanks4578]

@cabolynn - does Dr. Wolff have a health podcast?

[@hankfowler8194]

If you get regular aerobic exercise, which you should, it reduced fibrinogen levels in the blood and your chances of throwing a clot are greatly reduced.

[@Krunch2020]

Sure, but the big results are from resistance training. Ride your bike or walk to the gym and pump iron for a while! Doing both aerobic and resistance is best for overall fitness and wellbeing.

[@melbaT2770]

I discovered last year that my family of origin has the homozygous MTHFR that leads to cardiovascular issues, which took three of my family members’ lives fairly early and lead to a large blood clot in another one. Thankfully, my homocysteine level is below 7 and folate is optimal. Methyl B12, mag glycinate, melatonin, and Juice Plus have been my “go to” supplements. I have been exercising regularly since I was 6 years old and now preparing for my group fitness instructor certification thru the Les Mills program🙌🏼 I am starting my best life at age 53. I am not here to see how to live till I’m 100. I want to listen to see how to live well till my time is up! Like Attia said, bad lick does happen! I have seen is many times, unfortunately.

[@IsaAvasa]

Thank you for this episode. Peter - is is NOT a waste of time for some of us to hear you talk about ASCVD management. I live in NZ and the ASCVD management is 20yrs BEHIND. No ApoB or Lp(a) testing allowed unless self directed. If I obtain my own testing, the results are not understood my many “cardiologists” here. I struggle mate!

[@kenzierenea]

I have really appreciated the insight into medical health at a low or free cost. I also know he’s just providing what he does because many have asked, but admittedly, if he potentially spends up to $50 a day on just his deer snacks I think emphasizes the inaccessibility of some recommendations. I get he’s not telling people they need to do it, and others can find other sources, but that could be $1500 a month on venison sticks. I’ve liked his content and others’ that share it, but I still think it’s important to realize income disparity in the health sector when some of these videos or made. Otherwise, it limits who this information is really for.

[@joannepizel2728]

To be fair he was asked what HE does to get his protein. The main point he was making was to eat enough protein. Loads of cheaper ways to do that 😊. Btw, I personally tried those venison sticks and hated them so you aren't missing much 😂. Kind of relieved I didn't love them given the price😅

[@tomgooch1422]

I think Peter Attia has the best net I've seen on longevity. Nature is geared to evolve and time and repetition are its primary tools. The dramatic extension of a single copy is neither a design target nor a near-term possibility. An aging analog can be observed by taking a pristine sheet of paper filled with numbers, symbols, and letters and copying it fifty times. The fiftieth copy of a copy shows the problem...and why nature opted for genetic iteration, not epigenetic perfection. We should focus on keeping the copying machine in good order until and unless we've perfected the tools to detect, analyze, and correct negative epigenetic changes from our original epigones, meaning each newborn must be provided a 100% thorough and accurate epigenetic file. This might actually be useful for space exploration. Accumulating errors must be detected if we are ever to have any hope of correcting them. Random gamma rays, SNPs, protein misfolds, etc,. etc. all render significant life extension a fool's errand without tools to manage them.

[@thomasweitz2118]

Nordic Naturals Ultimate Omega 2x is more robust than any of the Carlson Elite Omega unless you take Carlson’s isolated EPA or DHA. Nordic: EPA 1125 / DHA 875 Compared to Carlson: EPA 800 / DHA 600 Both in 2 cap serving.

[@joanfrisinabowles1369]

Love Dr. Attia's book. An excellent tool. Thank you!

[@stevelk1329]

Member here, who stopped ranitidine after listening to your podcast before watching the Zantac shelves clear at Walmart. Thank you for that. Can you point me to a podcast or liturature regarding how a type 1 diabetic should be living their life - if they should be supplementing their CGM, pump etc; very concerned about my 24-year-old. Thanks again.

[@patriciawallace14]

I am working hard to improve the quality of my years with science-based info as opposed to quantity of my years. I agree the science fiction out there about longevity is a lot. Ty for being spicy & informative.

[@nwobob]

Ninja Creami has been a game changer for me. I use a no sugar protein powder, kefir, egg yolk, and herbs or berries as a base. The pleasantness of the experience while getting a low carb, low fat, high nutrient dense protein hit is extraordinary. No more slurping down liquid chemical protein concentrate.

[@alicejwho]

Sounds good!

[@happynessadict]

same here ....great investment

[@georgemoonman2830]

I started getting concerned about blood pressure 10 years ago. I tried vegetarian, Mediterranean, even keto. My cholesterol stayed the same and my blood pressure got worse. I've been carnivore for 6 months now, i've lost 50kg of fat, i've gained muscle, my triglycerides are half, my hdl is up, my ldl is also up but my blood pressure is now in the 120's/80's. ApoB is by far the lowest risk for heart disease compared with obesity, diabetes and blood pressure so to me apob is irrelevant given all the other benefits i've gotten.

[@Test-eb9bj]

The protein issue of the right amount (age related!) resource and quality vs. performance /muscle growth and growth of cancer cells is an aspect I still struggle with. Me, as a 54 year old woman, whole foods vegan for 8 years with a very well composed food portfolio (including the right protein composition & distribution over a day), perfect weight of 128 pounds, have been able to build CONSIDERABLE muscle mass which on top shows nicely - but it took me 2 years of consistent (5x/per week), demanding, well targeted workouts in the gym. As Peter put it: age (& menopause) is a bitch and the investment in just maintenance of muscle mass and fitness while you have to train with caution to save your joints and tendons is really, really high. I achieved it on a protein intake of 60g/day (~1g/kg). I keep protein low to decrease the risk of promoting growth of cancer cells.

[@alicejwho]

That's interesting. Thanks for sharing it here.

[@kathyljohnson6203]

As a 63 year old woman, I certainly live those struggles. I don't have the energy to put in the hours for my full time job and workout to that extent. Core strength Pilates is quick and equipment-free; helps a lot and low stress on joints. Keep up the range of motion and eat well!

[@lighthealerastrid1465]

I am 71 and also weigh 128 at 5’8”. In 2021 I suddenly became sick with issues that suggested some form of long Covid. I dropped to 120 with skin hanging off me. My immune system is apparently very senescent although according to my internist, I have the appearance of a 52- 55 year old. At his suggestion, I took up weight lifting again when I gradually felt better. (We had both read studies indicating aging of skeletal muscle might negatively affect the immune system). Here’s where it gets weird. Protein intake 90g a day. Within TWO MONTHS I was lifting heavier weights than in my 30s when I was training daily at a gym. My internist and GP are baffled. I just put together a weight machine as I am super motivated. I still have ear and throat problems but I feel good and very positive. I do have concerns about cancer though as I am sure my mTOR must be switched on big time. There is a lot of cancer in my family and my parents were first cousins.

[@Test-eb9bj]

@@lighthealerastrid1465 See?! That is what I am talking about when it comes to age related protein intake AND using it / being able to use a higher amount for muscle building. I am well aware of the fact that muscles are not build in the kitchen but in the the gym - hence my struggle with necessary and optimal intake! Cancer needs time to form so it should be vital to research the impact of growth hormones at certain milestones of aging to evaluate the risk of frailty vs. sarcopenia.

[@fonpol4925]

@Test-eb9bj Thanks for sharing helpful info on protein intake 🙏

[@jmdenison]

my favs are 1. 2 gr mercola liposomal vit C, 1. 1 gr krill oil or fish oil or MCT oil; 3. probiotics, I currently take a dental type of probiotic; 4) MSM sulfur, 5) beet root for heart and blood pressure; 5) 5k units d3 and a good vegan general vit pill

[@RC_NotTheCola]

Reducing ascvd through cutting Sat Fat was the only rec from my Dr, it was hard to stick to but did yet my cholesterol didn't drop enough. Issue was being super strict leaves so many holes in your diet if you don't understand nutrition. I ended up losing so much muscle, trying to build that back up.

[@jasocaz]

Given the prevalence of ASCVD, would be great to hear Peter's thoughts on whether or not supplemental calcium (like in the SlowMag he recommends) contributes to calcification in the arteries. The science seems to be mixed.

[@jaynegallagher9379]

You need to take vit k to stop calcium going to arteries

[@djhogenson]

A vegan diet doesn’t need to be skewed towards excessive carbs at the expense of protein. I’ve been vegan since 2017. My weight has been steady at 144 during that time. My average protein intake is from 115-140 grams per day depending upon physical activity.

[@IP.1]

Remember, we are interested in what supplements you (Dr Attia) take, because of the great research, and your enormous public compain to educate us, which is true of every expert in his/ her field. That must have been a sarcastic question.

[@teddybearroosevelt1847]

He’s already told us in other videos

[@christinemiles117]

Love love love your podcasts. You have educated me more than anyone in my life. Going through breast cancer tx her2+ and was wondering if you recommend peptids? Collagen? Looking to slow this aggressive cancer down. Bilateral mastectomy 4 rounds chemo, refused radiation. On my 11th dose of kanjinti. Any advice is much appreciated 🙏

[@caroladams9462]

I had HER 2 + BCA stage 1. 12 Taxol txs with 1year of Herceptin. Did do 6 weeks radiation. I’m almost 8 years out and clear. I’m sure chemo and radiation ( along with 5 yrs Aromasin) has aged me. It’s tough to know what to do and you have to know your options to decide what course to take for yourself as you have done. I was 58 at diagnosis.

[@chrisg8995]

Peter- People care what you take because you are extremely studied and knowledgeable. They may be inspired to research something new, consider changing their regimen, and perhaps stop taking something via the information you provide. Yes people need to do their own research and take what is needed for them, but it is an extremely difficult field to navigate to an uneducated person.

[@slocheltreejr]

I really appreciate the level of detail. Thank you.

[@joelsherlin-fd6fj]

65 yrs old and have been living with high BP for several years. I workout 3 days a week for 30 minutes each session, play pickelball 1 to 2 times per week and i mountain bike about 50 miles per week. I race mountain bikes from time to time and am wondering how i should hydrate before and during a race with BP running around 160/85. I’m confused on what i should do since all hydration supplements have sodium and while riding and racing you need sodium. I have searched the internet and have found no info on this topic. You are highly respected and i would value your input. Thanks

[@5kribbles]

"Why would anyone care what I take" I don't know maybe because you're an MD who has devoted your entire professional attention to improving health and lifespan, you have an entire team of expert researchers constantly doing literature reviews staying up to date on the latest results with a critical eye. Maybe because you've positioned yourself as a very public face for knowledge and advice giving. Maybe....

[@DoggieFosters]

He has chosen supplements very specific to his goals and needs. His list would & should have little relevance to anyone else's.

[@patriciahoke4722]

I tend to agree with @5, to an extent, @@DoggieFosters . What makes the supplements he takes unique to him, IMO, is the amount of self-experimentation he does. But OTOH, this does fall into the camp of wanting to have it both ways.

[@5kribbles]

​@@DoggieFosters really is he an alien with fundamentally different biology? Also, fish oil, magnesium, vitamin D and Bs, baby aspirin and ashwagandha. AG and probiotics... That's a pretty bog-standard stuff.

[@DoggieFosters]

@@5kribbles I can name multiple common conditions & contraindications/potentially serious interactions for every single one of those "bog standard" supplements. (Though AG1 is just a total waste of money.) In a culture of far, far too many people looking for a mindless checklist so they don't have to bother doing their due diligence/putting in the hard work in this area & into much more efficacious health pursuits, Attia is being responsible here. And he gets snotty comments for it. Absurd.

[@5kribbles]

@@DoggieFosters sure what are multiple common conditions & contraindications/potentially serious interactions with an Omega-3 and multivitamine? Assuming people are taking the labelled recommended doses.

[@ksiemer7295]

My supplement list after years of trial and error is...garlic,amla powder,ginger , cayenne,olive oil,cloves,cacao,ground whole lemons, pumpkin protein powder....I have sustained the longest lasting results with these compared to store bought supplements....

[@voxmor]

What I am having trouble to understand is how do you combine the concepts of : inhibition of mtor as benefiting longevity AND the fact that grip strength (and overall strength) is the second best predictor of longevity (after VO2max) ? Strength being strongly correlated to muscle mass (with mtor playing a major role in muscle building)

[@resistapathy]

DeVany said long ago that activation/inhibition of mTOR should be cyclic as it is naturally I believe.

[@karlpk3907]

mTor plays multiple roles, including a role when it is turned off--namely, triggering autophagy and the "clean up" of cellular debris and senescent cells. Taking rampamycin (which I do) is cyclic in nature--you dose to allow it's effects to be strong at the start, but recede as it follows its inevitable half-life cycle. I continue to lift weights while on it and have not lost any muscle mass. In fact there is evidence muscle protein synthesis occurs even as Rapamycin inhibits mTor.

[@willnitschke]

I would argue this is not something to be obsessive about. You don't want to have mTor activated most of the day... which is a fancy way of saying you shouldn't be stuffing your face 24/7.

[@indiacoon2933]

He’s always in a spicy mood!!! But his brilliance overshadows his personality.

[@mariejones7136]

Im 69 and i can still walk 6000 steps a day and more.i can walk up and down stairs all day long lol ...Im always going out doing things like hiking and biking and living life..i love pickle ball...shopping is excercise lol... fasting has gotten rid of the pain in my knee and turmeric..i eat less calories...my glucose is low..i take berberine to lower glucose...

[@TheJust22az]

The moderator has the perfect voice for those who have a sleep disorder.

[@bonnie3937]

19:32 19:35

[@theearnitpodcast]

You hit home on more than 1 factor doc but I’m a lifter(47 years) looking at 60 and the struggle to keep hypertrophy and max strength are REAL

[@rollingrock3480]

Thanks so much for the info Dr. Attia! Hopefully all is well!

[@kathleenmahanwilliams7491]

It makes me crazy that CGM’s are only available by prescription. Or you pay hundreds of dollars for a monitor. Both my parents had Type II DM and I have avoided it so far. But as someone on Medicare, I CANNOT afford hundreds of dollars per month. Please tell me there is an easier way than to WAIT to get diabetes before I can track my blood glucose!

[@fonpol4925]

Waist circumference. post meal energy drop is a good indicator too

[@fathiselmi1315]

We just want to know what supplements a "specialist" in longevity consider to be valuable to take ...

[@ked4864]

Off topic -- but what brand watch is Peter wearing? It looks good, and I'm tired of trackers!

[@WilliamStonerock]

This one broke through to me. I've been a subscriber (paid) for about 5 years. Focused and committed to my health. But hearing him say that if we follow the latest research we *might* get 10 years so that 90 year old me can lug 20lbs rucksacks or something drove home how futile it all is. I excercise, but don't enjoy it. I deny myself food that's not good for me. I spend lots of money on tests physicals. But I'm still going to die a horrible death from cancer. None of us are making it to 120, especially when the experts dont even believe we can. So, I canceled my subscription. I bought the book but haven't read it yet, so saved myself some time there. Going to soend that $15 a month on COSTCO muffins instead. I'm already happier!

[@Iamjustaguy123]

Have you tried to think about it interms of quality of life and not quantity. Not like the 10 yrs you'll gain or not but rather even though you live just 40 or 50 you definitely feel good, have a good state of mind and energy to do the things you want to do because you're taking care of your instrument which is your body. Quality can be assured unlike quantity

[@caleb7882]

Don’t fall into nihilism chasing perfection. You’re right, we can’t hope to achieve absolutely perfect health, but the one surefire thing in medicine is that we can make everything a hell of a lot worse. I’d skip the muffins, if I were you.

[@annericciardi7244]

You mentioned getting a lot of protein from meat jerky. What are your thoughts on jerky being a highly processed food, with increased risks of cancer?

[@countdebleauchamp]

Such a well-regulated, objective presentation.

[@obewon241]

65 love working on health a daily if not hourly challenge.. I call it Gods grace to restore self

[@rigaleb]

Here are the missing things about the blue zones you doged gracefully: , -eating a diet adjusted to the environment and latitude -very low exposure to artificial light, especially blue light, especially at night -a lot of sunlight exposure -low electromagnetic pollution -much more physical connection to nature But now, those zones lose their advantages because destructive behaviours are catching up with those people, too.

[@RC_NotTheCola]

Nor do most people have the resources available to think about addressing ascvd. Most things you need to test and monitor are not covered if you have insurance let alone without. Its hard to set aside the costs for testing when people are trying to just get by and no one is teaching to look out for these things, people start realizing once they have issues.

[@Danscotty]

I love this channel, I'm sure it won't long till peters at over 1m followers.

[@chucktowndawg8219]

Dr. Peter…I’m recently new to the channel. You may have spoken on this already. You mentioned 10 years and 1 bill for FDA approval. Where do you stand on C-19 vacc approvals and if you recommend.

[@alicejwho]

Hehe, he loves 'vaccines'

[@antoniettabonfigliovetere1195]

Dr. Attia, I watched your podcast with Andrew Huberman and I have a question about medicating for higher LDL. I’m 65 female post menopause in HRT. I’m in fairly good health other than osteoarthritis back chronic pain and double TKR. I stopped smoking, I did double as a teen, 45 years ago. I have one kidney since I donated one to my husband that was born with pkd. There is some family history of CHF. I’m fairly active, walk, stationary bike, weight resistance and core exercises. I follow a low carbs Mediterranean diet with 16/8 intermittent fasting. I’m 5.7 and 155 lb. My calcium ct risk assessment was 0. but…. My total cholesterol is 197 Triglycerides 49.0 VLDL 9.0 LDL cholesterol 122.0 LDL cholesterol direct 123.0 HDL 66 Shall I ask for epo b test or Medicate?

[@zomfgeclipse]

Excellent interview and great guest 😁

[@dhuang5881]

What supplements is good for high cholesterol?

[@energysourcelove]

When was this recorded? Because last time I checked Morpheus no longer had a wrist or armband. The heart rate monitor is required for the morning reading and daytime activity tracking. Has that changed? Great episode! Thanks so much. Have gifted Peter’s book to several people including physicians. 💌

[@Odinsw]

Morpheus have 2 devices that work in tandem. The wrist based one measures HRV and can be used as an indicator oF HR zone, whereas the chest strap is simply to measure HR.

[@energysourcelove]

Check the website wrist band not an option. Or did I miss something. That used to offer that but no longer.

[@jvladrac]

Wondering about the results of Peter's blood test after the 3 month dosing of the Probiotic. Was A1C lowered?

[@LammergeierEyes]

How do we find a primary caregiver (even if it’s at cost) who will advise and support with the kind of proactive screening and support he advocates, even if it’s Telehealth?

[@timoti_makaurau7153]

A Peter special 🙏

[@bluecrewfan88]

I have one copy of the ApoE 4 lipoprotein. I take krill oil for EPA and DHA, and choline. Any other ApoE 4 specific recommendations for those of us with fragile brains who want to reduce the risks of Alzheimer's?

[@joannepizel2728]

He has a whole chapter on this in his book. Exercise helps the brain a lot especially HIIT. The other person you might want to look at is Dr Rhonda Patrick. She also has that gene. Her podcasts are excellent.

[@barnettwilliams6780]

Anyone know the Carlson Fish Oil capsules he takes? Way too many options on their site.

[@dorothycharginghawk1244]

True. He has lots of money. But if you are broke, but can hunt, you can make your own jerky .. If you are broke and urban- you can buy tough hunks of roast and jerk that. If you are stuck on food stamps, you will have a problem , and have to depend on WIC and food shelves etc BUT if you have at least some disposable income, you can cook at home, buy “eat or freeze right away” meat- it won’t kill you, I promise !! You can STOP eating things that taste sweet. You can do time restricted eating. You can read labels or just get food without labels at all. And go for walks !!

[@BongShlong]

I'm looking forward to trying your new proprietary blend of bird feathers and testicular juice Peter. When can we expect the release and will there also be a grapefruit flavor?

[@katebruno9255]

What’s the safest way to lower cortisol other than sleep/stress management?

[@chirofitgirl]

A red flag for me is ignoring PUFA’s- with all the FA’s consumed eating the SAD exposes us to too many of these FA’s. What’s your take on the subject and ASCVD?

[@BrendannKellyy]

I heard Huberman say you have to cycle on and off Ashwaganda. Is this true?

[@maryjackson795]

What about the risks of colon cancer with increased meat consumption? Beans and legumes have probiotic fiber and protein and are less expensive than meat and probiotic supplements.🤔

[@ScottSummerill]

Aktiia is available. Priced at 199 pounds and free shipping. NM - they will not deliver to the US.

[@bethaustin1884]

I got to the part where it will let me pay, but i didn’t pull the trigger. Can i assume worst case we just need to find a friend in the UK who will send it to us?

[@bethaustin1884]

To add.. ah, I’m glad i have not had a friend order it yet because the app is not available here. Is there a work around?

[@SayWhatSuca]

I'm curious as to why one would use magnesium oxide. It's often a filler in Bisglycinate versions and absorption is subpar.

[@sarah29880]

It is yeah not smart

[@AngelOne11]

I sensed the Egyptian influence within you. Egyptians are remarkably intelligent individuals. Sending you and your family lots of love on this Thanksgiving Holiday!

[@teddybearroosevelt1847]

Hahaha yeah more intelligent than people in other countries huh?

[@AngelOne11]

@@teddybearroosevelt1847 they tend to have many undiscovered talents for sure.

[@backside060]

Please forgive me for asking an irrelevant question, but could someone tell what earpiece Dr Attia is wearing. It looks very unique. Thanks

[@Geezerelli]

What about the cockroach protein powder that includes the whole animal?🦒 I was told that eating the whole animal is better than eating only one part constantly. Is it better to eat a raw mouse whole or cook it first? Is it better to starve our bodies to barely living once in a while to rid the body of all the toxins and atherosclerosis? Do people who go bald live longer than people that keep their hair?

[@ildegenero]

what are the three drugs he takes to lower cholesterol? Pcsk9 inhibitors... and then? I can't understand...

[@terpfan2279]

How much does all that cost monthly is the real question. Need to do a cost benefit analysis as well. No one wants to spend 2k a month

[@mitchellgould2053]

I’d be curious to hear Peter’s thoughts on Cyclarity in terms of their pipeline for reversing atherosclerosis.

[@terpfan2279]

No mention of creatine.

[@Brianquinn-cq3kj]

Any concerns about Sodium Laureth Sulfate in Slow-Mag?

[@daviddues4240]

Magnesium is good, however the brand recommendation has artificial dyes. Also, it has significant calcium which may be a linked to heart attacks. Why would he take this?

[@patriciahoke4722]

The question I would have about vitamins is if Peter bases what he takes based on the amount of physical activity he does. IOW, absent a lot of phys act. would he take less? (He takes a LOT of supplements! I'm honestly surprised.) Second, the kids in Toronto - sad story for sure. But wasn't the reward peer-based? (At the time)

[@scottk1525]

Why is Peter such a poopy pants about discussing his supplements? Given how well informed he is on the topic, it's very valuable for people like me that don't have a team of researchers, or even time to pour through studies endless papers to try and determine which supplements live up to his rigorous risk/reward standards. Not to mention learning which brands he considers high quality and reputable. How is it lost on him that this is useful information to his followers? For instance, Ahwaganda is a supplement I've been considering taking for a while now, but have never really had a warm and fuzzy that it's safe (or at least "low-risk.") But if Attia considers it safe enough to take, that gives me some reassurance that it's at least not going to shut down my liver or anything. The only "waste of time" from this segment was Peter whining about it.

[@bradcampbell5766]

He probably cannot be certain that all the supplements he is taking are as beneficial as he believes. It is difficult to isolate the benefit that a particular supplement provides, and so he may feel it is personal. If there were magic pills or powder combinations, we would have figured that out by now and the food supplement market would not be the monstrosity that it is. They all seem to have the answer. Have you noticed? He may also be concerned that you will copy what he does, and you will spend more than you can afford. He may be spending $500/month or more. Our priorities should always be getting whole foods since that is the primary factor in good health. I wish I could tell you how much $ is wasted on FS that is not utilized the way we have been led to believe. There is some variability in absorption from person to person, but my guess is that the vast majority of FS are not utilized by the body, so they are a waste of $.I spent $10K in 5 years using Orenda supplements, but I am getting better health now, and I don't use any supplements. I eat more whole foods-plant-based, and mostly raw. I am not familiar with this doctor, but he seems knowledgeable.

[@scottk1525]

@@bradcampbell5766 I'm not asking why he is hesitant to make recommendations or emphatic claims about the benefits of supplements (or lack thereof.) I'm asking why he basically throws a tantrum every time the topic comes up.

[@marionake5618]

Love to hear everything you believe about nitric oxide. I eat kale to improve elasticity in the blood vessels to avoid hypertension