AMA Episodes

Celebrity AMA with Apolo Ohno and Sasha Cohen: Fasting, rapamycin, performance vs. longevity, and more

  • Apolo’s questions begin [5:15];
  • Why women may have a harder time fasting, and tips for those who are struggling [5:50];
  • Is there any place for fasting as part of a nutritional strategy in adolescents? [9:45];
  • Tips for learning and retaining large amounts of new information (and the best nutritional approach) [12:45];
  • Must read books of 2019 [18:15];
  • If you could only keep a few watches for the rest of your life which would they be? [20:15];
  • What workout would Peter do inside a hotel room? [25:45];
  • What is Peter’s ultimate gorge meal? [27:15];
  • How do you foresee fasting as a mechanism for performance in athletes? [29:00];
  • What is driving Peter to strive for excellence? [37:00];
  • Sasha’s questions begin [42:10];
  • What are you most excited about in the longevity space? [42:15];
  • At what point do you see enough data or proof that a new drug, or type of fasting is worth trying it out for yourself? [45:00];
  • Is it possible to obsess so much about your health that it becomes a negative stressor? [50:15];
  • Which tests are worth doing if you want to be proactive about your health? [51:45];
  • Are there any supplements Peter things are beneficial to be taking? [58:45];
  • How does Peter’s training differ when optimizing for performance versus longevity? [1:00:00];
  • How does taking testosterone and growth hormone affect performance versus longevity? [1:02:45]

AMA #9: NAD & metformin, fat-burning zone, creatine, estrogenization of men, emergency kit for cold & flu, and more

  • The story of how Peter almost worked for Theranos [2:00];
  • The trend of lower testosterone and higher estrogen in men: Why is it happening and what to do about it? [10:00];
  • Takeaways from Peter’s recent hunting trip in Hawaii [14:45];
  • What books are you currently reading/listening to? [21:30];
  • What advice would you give to the 25 year-old Peter? [24:00];
  • What is your emergency protocol if you start getting sick? [27:45];
  • How have your thoughts changed on NAD precursors, and also on metformin, in the past year or so? [30:30];
  • What are your thoughts on “fat burning” zones for cardio workouts? — A lesson in relative vs. absolute fat combustion [34:15];
  • What mental models do you use and how do you go about solving problems and approaching difficult questions? [49:00];
  • Creatine supplementation—Yay or nay? Why? [49:30]

AMA #8: DNA tests, longevity genes, metformin, fasting markers, salt, inflammation, and more

  • Do DNA kits provide actionable info for cancer, CVD, diabetes, Alzheimer’s, nutrition, or exercise? [1:45];
  • What genes increase longevity? And do those genes show up on genetic tests like 23andMe? [12:00];
  • Who are some people that Peter would like to have as guests on The Drive? [15:00];
  • Inflammation: Is CRP a useful marker? What can one do to reduce it? And what other inflammatory markers can I look at to gauge health? [18:30];
  • What lipid test does Peter now use on his patients? What are the three best cardiovascular laboratories? [28:00];
  • Metformin for longevity: What considerations should one think about before doing taking metformin for longevity purposes? [32:30];
  • What is Peter’s take on salt and its role in things like high blood pressure and stomach cancer? [40:00];
  • What markers does Peter find most interesting (and surprising) during his quarterly fasts? [47:30]

AMA #7: Exercise framework, deadlifting, lower back pain, blood pressure, nootropics, CGM, and more

  • What can I do to prevent/reduce interruptions in sleep due to needing to get up to urinate at night? [2:15];
  • Peter’s note card system for organizing his to-do lists [6:15];
  • How do I get smarter at reading/understanding the studies (or the media’s interpretation of them) that get the headlines on health and/or disease? [10:30];
  • How can I obtain a continuous glucose monitor (CGM) as a non-diabetic individual? [11:55];
  • What is the most effective way to bring blood pressure down? [15:00];
  • Does Peter use any nootropics? [28:10];
  • Peter’s thoughts pertaining to concussions and head trauma [33:00];
  • Does Peter structure his exercise plan for lifespan or healthspan? [36:45];
  • How did Peter rebuild his lower back strength after his devastating injury during med school? [38:15];
  • Peter’s approach to deadlifting with a bad lower back [43:25];
  • Did Peter cave and buy a dog? [51:50]

AMA #2 with sleep expert, Matthew Walker, Ph.D.: short sleep mutants, optimal sleep environment, sleep apnea, & rapid fire questions

  • DEC2—A genetic mutation that produces a short sleeping phenotype [11:00];
  • What is the best position to sleep in? [22:45];
  • Should you consider a “sleep divorce” with your partner? [27:00];
  • The challenge of kids wanting to sleep in bed with their parents [28:45];
  • Is there an ideal type of pillow? [32:30];
  • Any data on hammock sleeping? Should adults be rocked to sleep like a baby? [34:45];
  • The optimal room temperature and body temperature for the best sleep [38:30];
  • Do humidifiers help? [50:40];
  • How do high altitudes affect sleep? [53:15];
  • What is the data on weighted blankets (e.g., the Gravity blanket)? [57:00];
  • Caffeine—How much, and in what way, does it affect sleep? [58:15];
  • How does sexual activity relate to sleep quality? [1:04:00];
  • Should we be sleeping in two phases? First sleep & second sleep? [1:06:30];
  • Napping—Is there ideal duration? Should we be napping or not? [1:08:30];
  • Advice for new parents dealing with sleep deprivation [1:12:00];
  • Understanding your sleep chronotype [1:16:15];
  • If you drink too much alcohol in a given night, is there anything you can do to make sure your sleep isn’t wrecked? [1:20:45];
  • How postmenopausal women can manage their sleep problems with (and without) hormone replacement therapy [1:23:00];
  • Could a daily practice of Wim Hof’s breathing method help or hinder quality of sleep? [1:29:15];
  • Why do some people paradoxically feel more tired the more they sleep? [1:31:15];
  • Sleep apnea—How to know if you have it, the different types, the causes, and helpful resources [1:33:15];
  • Is there such a thing called “sleep eating”? [1:45:00];
  • If Matt was “sleep czar”, what changes would he make to society to improve sleep? [1:46:15];
  • Catch up sleep: Explaining the difference between retrospective damage and prospective benefit [1:48:45];
  • Does poor sleep really speed up the aging process? [1:50:30];
  • Is medicated sleep better than no sleep? [1:53:00];
  • Does vivid dreaming disrupt the sleep cycle? [1:56:45];
  • Is there potential benefit to using “binaural beats” or some type of sound to induce better sleep? [1:57:45];
  • How is sleep affected by fasting and time-restricted eating? [1:59:45];
  • Is there any evidence that polyphasic sleep (e.g., “Uberman”) works? [2:03:30]

AMA with sleep expert, Matthew Walker, Ph.D.: Strategies for sleeping more, sleeping better, and avoiding things that are disrupting sleep

  • Matthew’s TED Talk, and his favorite public speakers [3:40];
  • How good are the current sleep trackers like Oura, Fitbit, etc.? [6:45];
  • Is it bad to eat food too close to bedtime? [11:40];
  • How does exercise impact sleep? [13:15];
  • How is appetite affected by our sleep quality? [17:30];
  • Anxiety, cortisol, and weight gain: An awful feedback loop of sleep deprivation [19:30];
  • How to optimize your wind down routine: lights, temperature, & relaxation [22:10];
  • How alcohol disrupts sleep (and contributes to Alzheimer’s disease) [42:00];
  • Sleep’s impact on sex hormones, and romantic relationships [46:00];
  • Performance, accuracy, and minimizing the damage of shift work [51:30];
  • Bed partners: How to sleep in separate beds and retain a good relationship [55:30];
  • Can we use sound machines and electrical stimulation to improve sleep? [57:40];
  • Will we ever be able to “supercharge” our sleep stages using technology? [1:03:30];
  • Why sleep is the best insurance policy for lifespan and healthspan [1:07:45];
  • Melatonin: How (and how not) to use it for sleep improvement [1:15:00];
  • The dangers of sleeping pills, useful alternatives, and cognitive behavioral therapy for insomnia [1:24:30];
  • Can CBD and THC be used for sleep? [1:39:30];
  • Why haven’t we been able to develop a really effective sleeping aid? [1:46:40];
  • Can you get too much sleep? [1:51:50];
  • What to do (and not do) immediately following a terrible night of sleep? [2:04:15];
  • Why a consistent wake up time is king [2:10:30];
  • Does poor sleep speed up the aging process? [2:12:00];
  • Can different people be more (or less) resilient to sleep deprivation? [2:18:50];
  • Finding your optimal sleep schedule and determining your sleep chronotype [2:23:45];
  • Defining sleep efficiency and how to improve it [2:29:25];
  • Correcting insomnia: A counterintuitive approach [2:31:45];
  • How can parents improve the sleep of their kids? [2:37:30]

AMA #6: Fasting framework, vitamin supplementation, antioxidants, time management, problem-solving, and more

  • Vitamin supplementation: Is it necessary if you eat a balanced diet? [2:00];
  • Antioxidants: What does current science have to say about antioxidants in food and supplements? [9:00];
  • How do you break a fast of more than three days? [17:15];
  • Does a morning black coffee break a fast? In other words, does black coffee raise insulin levels? [22:15];
  • When intermittent fasting, does the placement of the “feeding window” matter? [25:30];
  • Is it better to fast before or after a planned food binge (e.g., Thanksgiving)? [28:30];
  • Fasting protocol: Do you have a specific protocol to recommend? [31:30];
  • Time management: How do you manage your time between work, family, and your many personal interests? [35:45];
  • Problem solving: Can you breakdown your process of problem-solving? [46:45];
  • For those looking to gain a better understanding of biochemistry, pharmacology, etc., do you have any good textbooks or (online) resources to recommend? [49:00];
  • What are some of your favorite podcasts that you listen to? [51:15];
  • What is your favorite animal? [54:45]

AMA #5: calcium scores, centenarian olympics, exercise, muscle glycogen, keto, and more

  • Coronary calcium score: what it means and how to interpret your results [1:15];
  • How to train for the “centenarian olympics” [18:00];
  • Explaining the blood glucose response to various types of exercise [35:30];
  • The Tabata protocol [43:15];
  • Exercising on a ketogenic (or low-carb) diet: performance, muscle glycogen, adaptation, and more [49:30];
  • The work of Dr. Gabor Maté and its impact on Peter [54:15];
  • What’s the best book you’ve read in the past year? [55:45];
  • What is “pattycakes?” [59:00];
  • What is the latest and greatest of egg boxing [59:30]

AMA #4: sleep, jet lag protocol, autophagy, metformin, and more

  • Blue light blockers and how they improve sleep [1:30];
  • How to minimize jet lag and sleep disruption while traveling [6:45];
  • How to treat symptoms of PMS, the female hormone cycle, testosterone in women, and estrogen in men [15:45];
  • Autophagy: what it is, why it matters, and how can we enhance it [26:15];
  • The two-minute drill (and a bonus Patriots and Tom Brady tangent) [41:15];
  • Has Peter thought about having CME accredited content for people in the medical field? [44:15];
  • How does one find good doctors that are somewhat up to date on the latest research, primary care, etc.? [45:45];
  • What values would Peter be interested in monitoring continuously if the tech existed? [47:15];
  • How to annoy Peter [49:15];
  • If I’m interested in longevity, should I do a Ph.D. or M.D.? [50:00]

AMA #3: supplements, women’s health, patient care, and more

  • What references ranges does Peter consider too broad on lab tests? [5:30];
  • What aspect of women’s health is the least studied/understood? [21:15];
  • What are your thoughts on fasting and ketosis for females? [31:30];
  • Advice for medical students and residents, how to get through it, and optimize their time while in med school [38:00];
  • What is Peter’s opinion on the best way to monetize a podcast to make it sustainable? [47:45];
  • What are you looking to achieve and monitor with your blood glucose monitor? [57:15];
  • Thoughts on lithium supplementation? [1:08:15];
  • Insights about berberine? [1:16:00];
  • Why does Peter take a baby aspirin? What does the science say? [1:19:20];
  • How do you use HR variability as a metric in your practice and/or in your own personal use? Sleep, pre/post exercise, pre/post eating, every morning readiness? [1:23:25];
  • With the emergence of “the coconut oil is pure poison” article, can you shed some light on saturated fat in the literature and the types of studies done specifically on coconut oil? [1:38:45];
  • Would you discuss the recent meta studies that claim that moderate carbohydrate intake may be best for health? [1:40:45];
  • What is the number one recommendation/habit you would suggest every person add to their daily regimen (besides physical activity) for wholesome health? [1:42:45];
  • What does it mean if your body has a harder time getting into ketosis via fasting than it used to (testing using a Precision Xtra)? [1:44:15];
  • Why are you taking Zetia and Lipitor? Are you mitigating risk based on your APOE4? Or is there something else going on? [1:46:10];
  • What will your book be about and what is the expected release date? [1:47:45];
  • What are your thoughts on nicotinamide riboside supplementation for longevity? [1:49:30];
  • Which brand of supplements have you found to be effective? [1:54:30];
  • Are you currently accepting new patients? And how do I find a ‘Peter Attia clone’ in my area? [1:56:20];
  • Bob’s personal experience with Peter as a doctor [1:58:45];
  • Can you tell us more about the latest and best of APOE4? [2:06:15]

AMA #2: the Nothingburger — results from Peter’s week-long fast between two weeks of nutritional ketosis — and answering questions on all things fasting

  • Why Peter did a one-week fast and the rationale for front- and back-ending it with a week-long ketogenic diet [6:30];
  • What Peter’s typical diet, exercise, sleep, stress management, and supplementation looks like [11:00];
  • What labs (e.g., glucose, ketones, lipids, inflammation and oxidation markers, thyroid, sex hormones) Peter checked for the experiment [22:00];
  • Peter’s results after one week on a ketogenic diet [29:30];
  • Peter’s results after a week on a water-only fast [48:45];
  • Peter’s results after a week on a ketogenic diet following a week of fasting [58:30];
  • Peter’s “Top 6” surprises from the fasting experiment [1:08:30];
  • Different fasting-mimicking diet (FMD) protocols [1:29:20];
  • What is the optimal protocol, frequency, and duration for fasting? [1:33:00];
  • How to break a fast without GI distress? [1:38:00];
  • “Am I breaking the fast if…?” [1:41:30]

AMA #1: alcohol, best lab tests, wearables, finding the right doc, racing, and more

  • What are my thoughts on alcohol consumption and health? [4:00]
  • What are the best lab tests to request from your PCP, and what are the best markers for longevity? [14:00]
  • What are the best wearables and why, and why do I use a continuous glucose monitor? [35:00]
  • How does one select the right physician as a patient? [47:00]
  • Why do I race cars and what’s the hardest thing to learn as a new driver? [54:30]
  • What is my current exercise regimen and what are my thoughts on exercise for improving lifespan and healthspan? [1:20:15]
  • What is my strategy for learning something deeply? [1:33:00]
  • What is my process for forming my beliefs? [1:53:30]
  • What does my diet look like these days? [1:57:45]
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