World’s #1 Longevity Expert: How To Live Longer in 4 Simple Steps

Peter Attia is a physician, focused on the applied science of longevity and on a mission to unlock the secrets of extending human life. In this episode, he takes Jake and Damian through the 5 pillars of health:
• Nutrition
• Exercise
• Sleep
• Emotional health
• Supplements
These five essential aspects of our lives are the building blocks upon which our overall wellbeing is constructed. By analysing each of these pillars, Peter explains how they can be utilised to transform our lives and overall health and wellbeing.
Peter provides tangible actions that your future self will undoubtedly thank you for. Discover how setting goals for the final decade of your life can become a powerful source of motivation for making positive changes in your life today; “the seeds you sow in your youth, are the same flower that come to harvest later on”. Peter discusses how to improve your emotional wellbeing, including finding honest, fulfilling relationships and being able to properly regulate your emotions.
This episode helps to provide a roadmap to a healthier, more fulfilling life.
0:00 Trailer
1:41 Start
18:32 Nutrition
25:00 Parenting
32:48 Exercise
43:27 Strength
54:53 Grip test
1:03:39 Sleep
1:14:40 Stress tolerance
1:24:27 Emotional health
1:28:16 Supplements
1:34:38 Quickfire questions
Download The High Performance App by clicking the link below and using the code: HPAPP www.thehighperformancepodcast...
Get MORE from High Performance:
Books Out Now:
• The High Performance Daily Journal - 365 Ways To Become Your Best! smarturl.it/HPJournal
• High Performance: Lessons From the Best on Becoming Your Best amzn.to/3WcJnBs
Join our FREE members club the High Performance Circle.
Just go to www.thehighperformancepodcast...
You will get:
• Weekly Monday Motivation Newsletter with Book Recommendations, Discount Codes, and more!
• Exclusive early video access
• Keynote speeches that keep you learning
• And much more!
Listen on your Podcast player: www.podfollow.com/highperformance

[@HighPerformancePodcast]

Thanks so much to Peter being on, what did you make of it?

[@littlebearsparty4323]

he is a legend, watch him every day. Follow his advice and watch yourself change for the good. I have.

[@ckunert1]

Great interview. You guys asked great questions.

[@terryurquhart2413]

Tremendous interview … action required , beenmlurking for a while but this tips the scales !… im ordering the Zoe glucose monitor today …!

[@mariebastien5550]

My mom lived to be a 100 years old. From the age of 38 she walked to church to attend daily mass and went up and down the three flights of stairs in her home. All her 11 brothers and sisters died early from heart desease.

[@narcissism-masterclass]

Olympics. Not just for final years but for this year (and those in-between)

[@TruthFinder7839]

At 67 and a cancer survivor his info is now critical for me to follow, great content. I want the last 1/3 of my life to be better and more productive than my first 2/3.

[@MTkr19]

Congrats and wishing you well! Any tips for us in the first 2/3?

[@TruthFinder7839]

@@MTkr19 understanding yourself master & conquer self first, then follow your passions, find the ideal mentors to help create your growth path knowing always, your long term goals will change and you’ll develop to be flexible.

[@MTkr19]

@@TruthFinder7839 thank you, sir!

[@wayland7150]

At 58 I have a similar view. They say that youth is wasted on the young.

[@cadlac1533]

Keep Up, You CAN DO THAT!

[@janineneill8683]

Peter Attia has a wonderful way of explaining things that everyone can understand. I love listening to all his podcasts. Thank you for having him on.

[@aanchaallllllll]

0:16: 🍎 Nutrition is important for overall health, but it is not the only factor. 7:31: 🕰 Longevity encompasses lifespan and healthspan, and understanding the Four Horsemen is crucial in delaying death and living longer. 15:01: 🍔 Excess energy storage is a problem caused by the abundance of food and energy in the modern world, leading to various metabolic diseases. 22:29: 🍎 The speaker discusses the challenge of having bad food choices in the pantry and emphasizes the importance of setting up the environment with healthy options. 30:23: 🍟 The accumulation of visceral fat in the muscles around the heart leads to inflammation and insulin resistance, which predisposes to disease. Eating potato chips or other low nutrient density snacks may contribute to this problem. 38:19: 🎯 The speaker discusses the concept of setting objectives in physical training. 46:27: 🏊‍♀ Find an aerobic fitness activity that you enjoy and start from where you are. 54:15: 💪 The ability to carry bodyweight in each hand for a minute is a great indication of upper body strength, balance, and coordination. 1:02:29: 💡 Various conditions, including Alzheimer's disease, cardiovascular disease, dysregulated insulin signaling and glucose metabolism, and high cortisol levels, can lead to neurodegenerative changes. 1:09:57: 💤 The speaker discusses sleep hygiene and the importance of detaching from work and technology before bed. 1:17:39: 🧘 Meditation can help build distress tolerance by noticing and managing thoughts. 1:25:54: 🧠 Being emotionally healthy does not mean being constantly happy, but rather being able to handle unhappiness in a constructive way. 1:33:12: 🔍 Supplementation should be targeted and based on specific needs. Recap by Tammy AI

[@lilytea3]

1.5 hours worth of my time reduced to just minutes. Thank you Tammy AI!

[@maxwaltz4965]

👍 thanks

[@patriciaelder6656]

Thank you

[@kylorenthehusky2584]

Appreciate ya

[@lifespanwellnessbeauty-60i64]

Awesome, thank you!

[@LINDAOZAG]

A+ I'll be 80, but I believe I'm 36. :) I'll all I need to listen to positive people, go out in nature and watch kids having fun at the zoo.

[@yeldarleumas1847]

👏👏

[@Eric3Frog]

Great to see you on KZbin, expanding your mind.

[@TopgunB]

At 70 having targeted all the things that Peter talks about in my life I have come to realize the first step to life quality is to accept what is love what is live in the present. Yes change the things you can first exercise diet sleep but peace of mind and joy in your life is the ultimate goal that improves quality if life. On the physical side targeting protein intermittent fasting and cutting refined starches as much as possible has made a bigger impact on my health than exercise.

[@vev5093]

Lovely Share

[@gloriasaliba3395]

Agreed

[@selinaserenelli153]

Spot on.

[@johnhutchison2268]

Top gun I am 72 and follow a similar regime to you. I find that meditation is critical in all this as it gives us the emotional calm and determination to follow the demands of healthy living both physical and mental

[@cynthiasmith1457]

35:12 Thank you Peter and also kudos to the interviewers for great leading questions and not interrupting! At 67 yrs old...these powerful folks have literally saved my life! Never too late...reversed an array of metobolic serious diseases at the age of 63 and going strong...med free. Thank you!!!!

[@victoriaseeburger3343]

Dr. Attia is one of the smartest doctors I have listened to. He knows an AMAZING amount about longevity factors, and everything he says is golden. I learned a lot from this interview!

[@fussypeg8561]

My grandparents ate really fatty foods, but homecooked and from good healthy sources, they drank beer and schnapps, one smoked, ate cakes, worked a lot physically and both lived beyond 90.

[@ash9x9]

How much beer is safe to have daily?

[@jazsway3224]

I’m a 60 year old who has done recently several “thru-hikes) while light smoking and moderate drinking a few days a week. Genes can overcome several things. If we’re not sedentary as we age, the chances that good genes can overcome tobacco use or moderate alcohol intake increases substantially with exercise. However, gambling on our genes to clear out a toxin such as alcohol is probably an unwise bet that I am doing, as well, as smoking. Playing it safe is the way. Zero alcohol and no tobacco. But to answer your question a person of general good healthy can drink, in most cases, 2 🍻 or a 1 1 glass of🍷a few days a week. That’s what most research 🔬 is currently telling.

[@ash9x9]

you mean 11 glasses of wine per week and 2 cases of beer?@@jazsway3224

[@fussypeg8561]

Researchers now say that one glass of alcohol shows signs of abuse in the brain already. Old age alone cannot be an indication of health I'd submit. Best thing the way I see it is to find out if life as such (without any man made additives) does not bring best results all round. It takes a bit of a new approach however. Having said that a treat now and again should not interfere too much.

[@yamishogun6501]

@@fussypeg8561 "Researchers now say that one glass of alcohol shows signs of abuse in the brain already." The "abuse" is tiny and completely recovers the day one doesn't drink. What is clearly bad is long- term alcohol abuse

[@disastrousemouse]

In know Peter won’t read this because it’s so much after the interview, but neurofeedback completely changed my life. I had a lot of developmental trauma and struggled with a lot of what he describes in his book.

[@robmik83]

simple solution: 1. eat carnivore. 2. check vitamin ( D3, B12, etc. ) levels and supplement to get to the highest range of normal. 3. once you start feeling good, start a workout routine.

[@erastvandoren]

Stupidity. Pure stupidity.

[@nichtsistkostenlos6565]

Carnivore is not a "simple" solution. It's a very difficult lifestyle for a lot of people and there is effectively no long term research that indicates carnivore is good for longevity. The fact that it seems to raise LDL-C/ApoB drastically in some people and the lack of dietary fiber are not exactly in step with the current longevity research.

[@robmik83]

@@nichtsistkostenlos6565 Mah.

[@humblerojo6300]

Nothing could be easier than eating Carnivore especially in the days of mail order food and Dollar Stores on every corner even in food deserts. Try eating nothing but frozen, grass fed hamburger patties, bacon, eggs and butter for 3 months. If you’re forced to eat out, get a plain triple quarter pounder from McD’s or Baconator from Wendy’s for $10 and peel the bun off. Don’t get the fries and sugary drinks that make the meal cost $12. For one thing, you’ll find that the need for fiber is a myth. Fiber is utterly waste that creates big, squishy, sticky poop. Eating animal foods only creates perfect poop that falls out and requires at best, one wipe. To me, that’s proof that humans evolved as carnivores with only rare vegetable matter, fruits or sugars. Then civilizations began starving and farming.

[@jimdres7000]

Dr Peter Attia, a wonderful human being and a truly remarkable health and longevity physician that can be TRUSTED.

[@aclasscali]

Great interview, the host asked great question without interruptions and gave Peter utter time to respond. Well done!

[@ajs7210]

Absolutely agree, listening to others that he's been on and haven't been able to make passed 20-30 minute mark before I have to shut it off, and he's someone I could listen to for 3 plus hours every day with the right host.

[@ardenpowers7730]

At 73, I can still bench press 100 lb dumbbells for multiple reps and sets. I need to look at my VO2 max. ( I've been training in the gym now for about 48 years) Thank you for sharing !!!

[@LINDAOZAG]

Keep busy! Have fun!

[@pinkpoodle7100]

Outstanding episode! I could listen to Dr. Attia for hours a day. I do my best to watch all his podcasts/videos. He is brilliant, blessed and a gifted speaker. ❤️❤️🙏

[@davidandshawnamahoney6696]

90% of my rage is from my helplessness so when I’m in my rage, I know I’m in the deep deep sense of helplessness❤ brilliant

[@organizer14]

Don’t forget being useful and having a reason to live or sometimes mentioned as community in longevity research.

[@brucehafemeister5663]

I am now 73 and up to 5 years ago, I had virtually no health problems. Since then I had platelet therapy to fix a tennis elbow, physical therapy to fix a shoulder and physical therapy (2 times) to fix a hip/lower back that still is not fixed. If you hang around people over 65, you will find a high percentage of people dealing with persistent joint pain, even after help from the medical community. My most recent physical therapist told me that I had full range of motion so, although I was in pain, all she could recommend is to do a set of exercise for a year and that might help. Dr. Attia Outlive book would be a lot different book, if he were 65.

[@murraypooley9199]

I am 68 and over the last 5 years have gone from crippled, to a compeditive CrossFitter at a country level through diet and exercise. People become incapacitated as they age because of a lifetime if following the advice of drug companies handed out via the misinformed medical establishment. I had to do the opposite to all medical advice and re-educate myself via the likes of Peter. All my health markers are now spot on. Basically if we follow medical advice and it does not work it is wrong advice.

[@Wild1KY]

Try Curcumin 500 mg 3x a day & STOP all soft drinks 🥤 ✅

[@tuanand955]

@brucehafemeister5663 check out knees over toes guy and the work he is doing on reversing out pain and restoring full range of motion. It's outstanding for individuals of all age brackets but particularly over 65

[@lindasivilich528]

​@@murraypooley9199so true

[@martarico186]

What about spiritual well-being.

[@user-jt1od3oj8j]

Simply keeping snack foods out of the house is a major start!!

[@evalpoul1470]

Great podcast with Petter Attia! He is an amazing individual. Excellent and valuable information that must be shared.

[@jucxox]

One of my fave podcasts with Dr Attia.

[@cathymcleod3600]

Love Peter’s advice ! So true !

[@lordnelsonmc.billionberg9166]

This is actually my favorite podcast, rn.

[@ellieantar809]

Absolutely brilliant thank you to Peter and the very down-to-earth Jade and Damian ...massive thank you ...awesome!!!!Will defo be tuning back into your channel

[@emeraldgreene9600]

He is so giving the information is full pack if u know what I mean.. I listened as I do my laundry, eating, fold clothes.. All the way I listened

[@nocomplaintsfitness]

One of the best convo/podcast I’ve heard

[@maddogcop]

I rarely put some comments, but I am really enjoying this episode... Nice job guys and keep up the good work!

[@benpierce2202]

I wish Dr. Attia or someone would develop a comprehensive, noninvasive test that he could say, "put away your supplements for 30 days, take the comprehensive test, and THEN we'll figure out what you really need."

[@yangtse55]

You take "supplements" why ? Apart from B12 and D, I rely on a LOT of broccoli and beans and a few other key food items. Let food be thy medicine.

[@rampageashton]

D3/k2. Quercitin/zinc/NAC/ vitamin C L-citrilline. These help the immune system, inflammation and nitric oxide production. Also as much nose breathing as possible.

[@torrianwatson9052]

This was an eye opener.Thank for this. I'll be taking notes!

[@corey6250]

Incredible episode.

[@ST-pp3fk]

Excellent information. Thank you..

[@mariewilson7858]

Brilliant have returned to hear it again and it's pivotal on reshaping my later years. Thanks

[@sudeeprao]

I've heard quite a bit of Peter's talks and this by far has the perfect level of technicality and aptly relevant topics for almost anyone who is looking to lead a healthy life. The stream of questioning was spot on. Just underlines the importance of asking right questions to extract nuggets of wisdom from an expert.

[@Buzz_Kill71]

Peter is EVERYWHERE with this message....😮😲

[@peterjaffe8152]

I am a regular listener to PA’s Drive podcast. It is excellent. From diet to zone training to his general thoughts, everything is logical and well thought out. One can relate to him easily. This is a superb episode. Hopefully PA did not get into too much trouble with his wife for speaking almost 2 hours on this podcast.

[@TheTechNiShan]

why do you care about his wife

[@Lolipop59]

​@@TheTechNiShandid you read Petter Atia ,s book ? Then you will understand.Peter used to be a workaholic and had little time spent with his family. Now he switched from working too much and now he spends more time with his family. So now ,maybe you understand why the person mentioned Peter's wife.

[@forester057]

Too bad Peter is a pharma shill. Take your statin that promotes diabetes and dementia oh and it promotes calcium buildup. No thanks pharma shill. If you aren’t sick go see your doctor. They’ll fix that for you and give you a bunch of meds to take to “fix” it. Yeah I took the statin for 20 years. Didn’t help me at all. Statins are 100% Malpractice!

[@tina9910]

I’d Love to have Dr. Attica as my doctor!

[@EvaSawicka]

Dr. Attia is so smart and we are lucky he shares his knowledge with us. 😊

[@jonnyde]

🎯 Key Takeaways for quick navigation: 00:00 🤖 Introduction and the importance of health pillars 04:22 🏋️ The importance of high performance in the last decade of life 07:21 💀 The Four Horsemen of the Apocalypse in longevity 13:08 🍏 Nutrition as one of the five pillars of health 16:47 🍽️ Strategies for eating fewer calories 20:01 🛒 Grocery shopping for healthier choices 21:40 🍏 Nutrition and Food Choices 25:07 🧒 Encouraging Healthy Habits in Children 27:37 💡 Hidden Costs of Unhealthy Eating 36:03 🏃‍♀️ Staying Active and Setting Personal Fitness Goals 43:12 💪 Exercise as a Longevity Strategy 46:12 🚴‍♀️ Finding Enjoyable Cardio Exercises 49:27 🏋️‍♂️ Exercise Goals for Longevity 57:49 😴 The Importance of Quality Sleep 01:04:04 🌟 Sleep Deprivation in Medical Training 01:05:37 😴 Sleep and High Performance 01:10:30 🧘‍♂️ Preparing for Sleep and Detaching from Work 01:15:01 💪 Distress Tolerance and Stress Management 01:19:17 🧩 Dealing with Perfectionism and Overachievement 01:25:16 🤝 Emotional Health and Relationships 01:26:09 🧠 Understanding Emotional Health 01:27:32 🤣 Delicate Feedback from a Loved One 01:28:26 💊 The Complex World of Supplements 01:34:50 🌟 Personal Insights and Regrets 01:35:49 🧭 Valuable Advice: Understanding Male Rage 01:36:32 📚 Recommended Resource Made with HARPA AI

[@annnaxavier]

Fabulous interview

[@dr.samierasadoonalhassani2669]

Recap,nutrion,excercises,Sleep,stress,supplements and medication.I added stress and emotional health which he wrote in his book outlive.

[@lisatowe778]

Fantastic conversation! 30 years of healthcare and I can tell you it is actually sick care, except for emergency medicine, and the best doctors trained the way he described. It’s a simple fact that much like the military, it made them be the best and now they churn out pathetic humans who have little drive or desire to excel. Like many systems it now attracts the basic human and that’s not what a good doctor should be, they are just pill pushing dogma following clinicians. I’ve found it harder somehow to fit the level of fitness into my routine the last few years that I had for many years and I always feel inspired to get back to that when I listen to Attia but he also puts into perspective the fact of you have a life then it has to adjust to that life job/ kids/ partners etc

[@EliPuchalsky]

Great episode, lads

[@kosmik1]

Stumbled upon this in my recommended. Very stimulating discussion! 💪 subbed.

[@Quickhans]

excercise and eat well.... got it, jking great interview but it's amazing how much we see the basics sliced and diced today and what it all boils down too.

[@alyssabarajasyourrealtor]

What he said at 38:15 hit home. I've trained my whole life (past competitor) and i've come to a point where I don't know what the point is anymore. I need to find a new objective. Ty ❤️

[@IkkenHisatsu58]

Agreed, a sense of “meaning and purpose” is essential on multiple levels in order to attain a sense of well being.

[@kellrockets101]

Sames..I feel ya. Ran track in college. Then trained for bodybuilding and powerlifting for over 15 years....then got into cycling races the last 10 years. Now I'm done with all that and that level or interest in training like that. Trying to find balance now as I age older

[@LINDAOZAG]

Read and listen to people who are happy doing what they love!!!!!!!! Take up a hobby :)

[@darrendaj]

This was so good

[@erwinrogers9470]

Great interview🔥👏

[@erwinrogers9470]

Love it🔥

[@bennguyen1313]

Regarding how Zone2 can be measured by perceived exertion (heart rate = 180 - age) and Regarding how Grip-Strength and Vo2Max integrates healthy lifestyle elements.. where Vo2Max declines 10% by decade and top athletes have a score of 85, healthy fit 53, healthy centenarians' V02max is above 30, and below 20 is hard to walk 2mph or climb stairs.. What if one has a high grip-strength but low Vo2Max.. or vice-versa.. which has a stronger influence on all-cause-mortality? Regarding cold city water in London to activate the parasympathetic/vagus nerve.. I found during the winter that the water supply on the east-coast of the U.S. to be freezing compared to the west-coast! I like the idea of a dedicated burner phone for podcasts, gps, and watch only!

[@raimondsmackaitis6815]

Insightful!

[@cyndiemcmartin6010]

I’m 71, and discovered a hypnosis video for weight loss and mindful eating this summer. I am now back to 135 which is within 20 pounds of what I weighed when I graduated high school. My whole approach to food has improved immensely in that I simply don’t want as much and I don’t crave empty calories. Amazingly easy and effective for me!!!!!

[@alfredomujica3224]

Thank you Cindie for your post but could you also share the name of this hypnosis video for weight loss that you got such great help from. I'm 69 and don't want another year to go by without reaching my good weight which is about 30 to 40 lbs. less than I weigh now. I've tried many things but would really appreciate something to improve my efforts. Thanks for sharing, Alfredo

[@cyndiemcmartin6010]

Sleep hypnosis for weight loss and mindful eating Tansy Forest is the voice

[@LINDAOZAG]

For some reason, after being a food critic for 14 years I am no longer hungry. Had it, did it and now I like only the most simple of home made food. No sugar. :)

[@cathyjennings5580]

Balance. Moderation.

[@jamesmccarty8988]

Great interview!!!

[@diegohidalgo9088]

What about the strategy of calorie restriction through feeling more satisfied either because you use food that occupies greater volume (more water more fiber) or because you find your personal food choices that can absolutely make you satisfied (even if they're not the healthiest) and are less likely to be overeaten???

[@stephendownes6331]

It's really hard to work through all the food stuff but if it you don't bring it home and it's not in the pantry you can't snack on it, good or bad.

[@lordnelsonmc.billionberg9166]

That's a really good idea. Also never go shopping hungry.

[@brucejensen3081]

Most of the dopamine is gained from sourcing your fix. If you have to spend 30 minutes to get your fix, dopamine is through the roof. The addiction is made worse. The actual eating the junk doesn't give much dopamine. I had some alcoholics live with me, when they were getting the alcohol they were so happy, as soon as they started drinking they were miserable. It's a battle, until you get to a place where you just don't want to buy the junk.

[@Zbigniew-qh3ts]

We Needs More Like Peter$

[@CORRIGEEN71]

This is an incredible interview what an interesting and credible guest how did u mange to get him ??

[@moarguitars6322]

At 1 hour 10 minutes it sounded so much like he asked "Fun in the Bedroom?" and the Dr just responded "No" totally flatly.

[@elizabethtriplett6422]

I think he said “phone” in the bedroom.

[@user-gm8lp7mb1v]

Phone in the Bedroom

[@niranjanpaul2176]

Ha ha phone fun

[@sarabennett6295]

Lol can't understand that funny English accent

[@minguyen2589]

I think you should also interview Djokovic on this topic, his holistic approach on health is very similar to Peter's

[@geoffwelch5952]

Peter is certainly insightful but I think beyond calories, even in a slight surplus, the greater regulator for metabolic health is how that energy is utilized which is regulated by metabolic health of a person. A prime example is in the case of obesity, it’s far beyond calories, again, even in a surplus.

[@sukotu23]

Great episode. I do have to say though - Jake, this podcast doesn't top your performance as a CBBC presenter.

[@elizabethshamble266]

I love music PJ yet need your cues and expertise. Love your videos!!!!

[@jacquisho]

Smart guy.

[@tunatony]

If you have two very big foes standing in front of you... (then) you should expect to do a little work to get out of the way.🎉 BRILLIANT! Why, cognition beats primitive "will power" over your "urges". BAM!

[@scoobtoober2975]

Dr, lustig can walk you through the cellular process and pro/cons of sugar. What it does to the brain vs body. Similar thread for fake sugars. Tell you brain you received drugs when they are not processed the same. Very different. I highly recommend "Sugar the bitter truth" it was the first video i ever watched that made lots of sense and got me to change forever.

[@Siegbert85]

I like how he adapts to his surrounding by using British vocabulary 😄

[@OldManDave1960]

"crisps" and "biscuits". 😂😂😂😂

[@wandabrown508]

"Biscuits." Right, Dr. Attia repeated that back, ha.

[@captainpedros4323]

It’s taken me a long time to realise (as Peter says), it’s fat loss I’m after with increased muscle mass and not weight loss. I can see muscle growth in obvious areas like arms and legs. How can you measure the amount of muscle mass?

[@ProfesorStachowska]

Nice took

[@fahada1921]

This guy changed my life. Btw I absolutely hate the thumbnail

[@laza6141]

28:02 , 32:35 , 40:04 , 45:30 , 58:30

[@jucxox]

Omg two phones is the way to go. Life changer!

[@gloriasaliba3395]

David Sinclair

[@memorialgardens1664]

🧠🙋‍♂️ Interesting 🤝

[@KetogenicGuitars]

I made my self very lightweight. Many people think it is sick. But that is where body builders start - with low fat percentage. Why they are not called names? Those hecklers are usually people having more fat percentage and they tend to take some kind of authority in normal life situations like using their profession as to earn the right to make statements. For example my doctor wrote on her paper "anorexic" having her self 40% of fat looks. And I weighed 110kg and it was enough to mention her that I'm gonna lose weight for her write down words like "anorexic". I tried of course to change that doctor but she was the chief doctor of our muncipal so you know what are you dealing with. It is almost illegal lose weight for good here in Finland. Only "biggest loser"-methods are allowed i.e low fat - high sugar - get weight back. But we luckily know already better and want to keep it away too so solid life style change is needed too. Starting with ketogenic diet and rolling healthy diets around intermittent fasting will make it happen. I had no tendency to build any muscle even when weighing 110kg/220lbs so I deduced that in reality my build is slender and I can enjoy all the benefits of being light weight. One of those benefits is to not get exhausted stepping up stairs or climbing hills. Overall mobility is also very much different when fat leaves vertebrae. So my fat percentage went down from 35% to 9% and visceral measurement went from 15 to 1 on Omron Karada. Morning blood sugar is around 4.0 mmol/l and during the day it climbs to 5.0 even if noting is eaten. That tells me kidneys and liver are making very actively sugar(gluconeogenesis). If you compare 110kg person to same person as 65kg he is very different beast because at metabolic level there is excess of everything where as there used to be scarcity of everything.

[@sandytw5229]

Sleep is massively important…😊

[@CelineNoyce]

Could we define what "exercise" is. As far as I understand it the benefits come in as simple at 4000 to 6000 steps a day. (What you would likely do going to work) but too often people think they need to do cross fit.

[@CoachDerrickFitnessAnywhere]

Walking really shouldn’t be considered true exercise

[@simonsmedley5434]

This man needs to live in the present!

[@hulk-smash-deez-hose.7951]

I agree with everything he says, when am hungry if a box of donuts is in front of me, yes am eating until I feel full 😂

[@Dancing_Alone_wRentals]

.....wait.....where are the donuts? Am I too late?

[@hulk-smash-deez-hose.7951]

@@Dancing_Alone_wRentals lol 😂 sugary foods are impossible to resist, especially during Halloween, them kids bring home all sorts of goodie’s you will relapse.

[@Dancing_Alone_wRentals]

My father told me that was the only point in having kids.....Halloween candy.@@hulk-smash-deez-hose.7951

[@Dangermoose-rv6bb]

Hara hachi bu..always (even with donuts)

[@Dancing_Alone_wRentals]

......even the chocolate ones?@@Dangermoose-rv6bb It must be good advice. (What if you had 20 donuts....and stacked them in piles of two? Could you then eat 8 of these sweet pillars and be okay?)

[@scoobtoober2975]

One of the many helps for me was fasting. Doing one day. or 2 days. To set the stage for mental gymnastics to not eat things when it's in front of you. That's what i recommend. Then i recommend high fat natural snacks. Ice cream, as plain as possible. High in fat. Then add more cream to it. You will not gain jumbo weight. you will probably loose some as it signals fullness better than a brownie. Or potato chips., those will never say you're full. Ever. Maybe after two bags worth.

[@LINDAOZAG]

The less I eat the happier I am. I can't believe it. No food and I'm feeling great. Prefer water. Lucky me. :)

[@idastersmoen2342]

All products for children have a lot of sugar in them. Placed on the lowest shelf.

[@peouspaul1258]

Excess energy , gluten toxicity, sugur toxicity..

[@lordnelsonmc.billionberg9166]

Gluten and sugar are really dumb to eat.

[@moodyhamoudi]

did em dirty with the thumbnail

[@cserpakbalazs6342]

Every time I hear about this dead hang thing it freaks me out. I'm 45, I train 6 times a week, weightlifting, cycling, grappling, mma and kickboxing. I would say I'm fitter and stronger than the average 20 year old or even the guys I train with. I can do more than 20 pull-ups. But I couldn't hang for more than 90 seconds if my life depended on it. The other thing is carrying my own weight. It's very hard for me to carry two dumbbells half my weigh. At the same time, I can easily pick up guys during wrestling who are like 30% heavier than me. Aslo, my grip is not easy to break when wrestling. I have no idea why my forearm is so weak under certain circumstances.

[@Justin-ph6rx]

How tall are you and what’s your weight? I am taller so heavier and dead hanging for a long time is harder for me than a sub 6 foot guy w less weight

[@perman07]

I think you should take comfort in the fact that his recommendations about grip strength and dead-hangs are very possibly misguided. The science that people with stronger grips live longer is just a correlation, and not necessarily causative. Grip strength might just function as a proxy for the health effects of resistance training and strength generally. Basically people with strong grips have good genes and/or do healthy training. It's easy to think of many mechanisms by which resistance training and strength can be health promoting, it's not easy to think of many mechanisms by which grip specifically has outsized importance for someone with a naturally weaker grip who is otherwise doing all the right things. I sincerely wouldn't care much about it if I were you.

[@cserpakbalazs6342]

@@Justin-ph6rx Yeah I'm pretty small, 166 cm, 68 kg. (~5'5", 150) so it should be even more than 2 mins for me :)

[@cserpakbalazs6342]

@@perman07 Yes, I agree, it's just a correlation, as Attia also says. It's just strange that it's so off in my case. :)

[@lilytom2708]

I trained by doing dead hangs for 1 year starting at 40 sec to get to two minute. Then it was one arm hangs on my way to a one arm pullup. If I was younger (Im old enough to be your father) Im sure it wouldnt take that long but I wanted to avoid injury. You can do it in warmup or to decompress the spine if you are lifting. You might find swinging on monkey bars like kids do to be useful. Embarrassing to not be able to do what many little kids do.

[@davidandshawnamahoney6696]

Do you have a podcast on hopelessness helplessness?

[@CC-kl4nh]

Journal, do a sport you love,

[@cathyjennings5580]

Healthy meats, animals. Eat greens leafy veggies daily following meats. Grass-fed pastured farm animals raised happily properly, Decent CLEAN, HEALTHY!!!!!

[@guybartlett9587]

Subbed

[@BeefLoverMan]

How the hell does he have time to exercise that much AND sleep for 8 hours AND do a sauna and cold plunge in the evening?

[@harleyshockley103]

What’s the book Peter is talking about

[@dc2090]

Isn't it a lot easier to chill once you've made it though?

[@leesmith6779]

Everyone should be on the PA bandwagon.

[@yocomment4707]

56:10 he could give more realistic examples of how to watch sheave this Bing, how to prepare buddy he’s talking about things that people cannot do themselves calculate themselves the question was, how does he train himself to be able to do all the things he wants to do physically I said an older person but he just made it so complicated how he explained it

[@sexydirrtymoney]

The thumbnail picture is a choice 👀

[@jonathanhockey9943]

What I would like to know regarding the point around 15 minutes, is why some of us don't store excess energy as fat. I am unable to gain weight if I try and if I eat a bit too much I have to get rid of it with excess activity or I will just feel full and sick for a day or two and so I won't eat as much. Why do some of us not have that fat storage technique, as surely it would have been a big disadvantage for us before the modern era of plentiful food, so how did some of that type survive?

[@liamjones5532]

If you eat to much you have to get rid of it? Rid of what? the bloating from eating? No one is unable to gain weight. You just have to eat more and get on with it

[@niranjanpaul2176]

Carbs fats , weight may come at a cost maybe. .

[@mirgrande7683]

'She left the web, she left the loom She made three paces thro' the room She saw the water-flower bloom, She saw the helmet and the plume, She look'd down to Camelot. Out flew the web and floated wide; The mirror crack'd from side to side; 'The curse is come upon me,' cried The Lady of Shalott.' 'I'm 987 years old and still in love.' 🙃

[@johnrebarca2327]

Who makes this guy an expert

[@user-vw8de1ng1t]

Very good. He should have body hyperthermia in it. Missed it.

[@chrism5433]

i did the same eating to fast , my digestion was terrible , slow eating lol

[@benjyedwards7150]

I'm an example of why exercise is so important - I eat the same diet every week of the year, and as a cyclist I am thin in the summer and overveight in the winter because I can't ride.

[@lordnelsonmc.billionberg9166]

Do ice baths in the winter. Start small and celebrate.

[@Jimmywazza123]

Eat less in the winter. 😊

[@heneriataparingatai4158]

Walk or run during winter 😊

[@sarabennett6295]

Hit the treadmill or lift weights in winter

[@ryanrr2333]

Walk in winter?

[@skybellau]

Why does this health advocate always looked STRESSED TO THE MAX!?

[@jaysphere7519]

Cause fools are not.😂😂😂