Nutrition

I often get asked, ‘Which diet works best?’. In my view, this is simply the wrong question. Nutritional biochemistry is a powerful lever in our longevity toolkit, but it is much more than fad diets or the number on the bathroom scale. A better question might be, “how can I use nutrition to support my metabolic health?”

Reframing the goal toward metabolic health is a critical starting point. From there, you can combine general principles of nutrition science (such as how much protein you need) with personalization tactics (such as using a CGM to monitor glucose levels) to build a nutrition plan that makes sense for you.

See the collection of audio clips, podcasts, and articles below to learn more about my nutrition and fasting framework.

Risks

Free Article

Multifactorial trials: taking apart the kitchen sink

Risks

Free Article

Does protein restriction still make sense in modern kidney care?

Nutrition

Premium Article

Should you choose organic food?

Exercise

Podcast Episode

Building strength and muscle mass: how to optimize training, nutrition, and more for longevity (AMA #71 rebroadcast)

Medications & supplements

AMA

GLP-1 RAs and muscle loss: new data, better questions, and how to preserve muscle during weight loss

Ep. #398 (AMA #86)

Nutrition

Free Article

A critical look at ultra-processed diets and male reproductive health

Medications & supplements

AMA

Peptides—evaluating the science, safety, and hype in a rapidly growing field

Ep. #387 (AMA #83)

Nutrition

Premium Article

Thinking in trade-offs: a necessary antidote to diet tribalism

Ask Me Anything (AMA)

AMA

Applying the tools of longevity in the real world: disease prevention, DEXA scans, artificial sweeteners, injury recovery, stability training, habit formation, protein intake and mTOR activation, and more

Ep. #385 (AMA #82)

Understanding science

Free Article

When sophisticated models meet questionable premises

Longevity

AMA

Biological aging tests, longevity training, emerging therapies, GLP-1 RAs, sun exposure, and more

Ep. #383 (AMA #81)

Longevity

AMA

Longevity optimization through strength benchmarks, VO₂ max targets, nutrition principles, brain health, supplements, GLP-1 RAs, wearables, and more

Ep. #382 (AMA #80)

Nutrition

Guest Episode

The seed oil debate: are they uniquely harmful relative to other dietary fats?

Ep. #380 with Layne Norton, Ph.D.

Exercise

Guest Episode

Women’s health and performance: how training, nutrition, and hormones interact across life stages

Ep. #378 with Abbie Smith-Ryan, Ph.D.

Longevity

AMA

Longevity interventions, exercise, diagnostic screening, and managing high apoB, hypertension, metabolic health, and more

Ep. #376 (AMA #78)

Nutrition

Guest Episode

The ketogenic diet, ketosis, and hyperbaric oxygen: metabolic therapies for weight loss, cognitive enhancement, cancer, Alzheimer’s disease, brain injuries, and more

Ep. #375 with Dominic D’Agostino, Ph.D.

Nutrition

Premium Article

Alcohol and healthspan: knowing the risks and how to mitigate them

Nutrition

AMA

Dietary fiber and health outcomes: real benefits, overhyped claims, and practical applications

Ep. #372 (AMA #77)

Nutrition

Free Article

Does eating more protein burn more calories?

Longevity

AMA

Peter evaluates longevity drugs, aspirin for CVD, and strategies to improve muscle mass — promising, proven, fuzzy, noise, or nonsense?

Ep. #370 (AMA #76)

Nutrition

Guest Episode

Rethinking protein needs for performance, muscle preservation, and longevity, and the mental and physical benefits of creatine supplementation and sauna use

Ep. #369 with Rhonda Patrick, Ph.D.

Nutrition

Guest Episode

The protein debate: optimal intake, limitations of the RDA, whether high-protein intake is harmful, and how to think about processed foods

Ep. #368 with David Allison, Ph.D.

Exercise

Guest Episode

Training for longevity: A roundtable on building strength, preventing injury, meeting protein needs, guidance for women and youth athletes, and more

Ep. #365 with Gabrielle Lyon, Mike Boyle, Jeff Cavaliere

Nutrition

AMA

Diets: how to evaluate and implement any diet including keto, carnivore, vegan, Mediterranean, and more

Ep. #364 (AMA #75)