February 10, 2020

Exercise & Physical Health

#92 – AMA #12: Strategies for longevity (which don’t require a doctor)

“If you are interested in longevity, if you are interested in playing with your great grandkids, you want to prioritize muscle mass. Never in the history of civilization has a 90 year old said, ‘I wish I had less muscle.’” —Peter Attia

Read Time 16 minutes

In this “Ask Me Anything” (AMA) episode, Peter explains the various levers one can pull to affect longevity with a specific focus on the strategies and tactics one can implement that do not require the help of a physician. This episode heavily features insights into nutrition, exercise physiology, and sleep physiology. Once again, Bob Kaplan, Peter’s head of research, will be asking the questions. If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #12 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

AMA #12 Sneak Peak:

We discuss:

  • The five levers you can pull to affect longevity [1:15];
  • Nutritional biochemistry: Framework, 3 nutritional interventions, and how to approach your goals, and what you should be tracking [4:30];
  • Exercise for brain health, and the 4 components of exercise [20:45];
  • Exercise component—Stability [24:30];
  • Exercise component—Strength [29:00];
  • What is Peter optimizing for with his exercise? [30:30];
  • Exercise components—Zone 2 and zone 5 training [33:15];
  • More about DNS, and why we need to be careful with rushing kids through neuromuscular development stages [45:00];
  • Sleep: How to improve quantity and quality [48:15]; and
  • More.


The five levers you can pull to affect longevity [1:15]

  1. Nutritional biochemistry
  2. Exercise physiology
  3. Sleep physiology
  4. Distress tolerance
  5. Exogenous molecules (drugs, hormones, supplements … and maybe telomeres)

The podcast is going to focus today on things that one can do that specifically does not require the help of a physician

“The good news is you can do more on your own than you require the help of a physician for.”


Nutritional biochemistry: Framework, 3 nutritional interventions, and how to approach your goals, and what you should be tracking [4:30]

“Nutrition…might be the most complicated because I think it has the most variable response for a given individual to a given stimulus.”

Variation in individuals

  • The same dietary program may work for one person and not for another…

{End of show notes preview}

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