Optimizing protein quantity, distribution, and quality
Maximizing muscle protein synthesis is more than a matter of daily protein intake. How we distribute protein throughout the day matters, as does protein quality.
#291 ‒ The role of testosterone in males and females, performance-enhancing drugs, sustainable fat loss, supplements, and more | Derek, More Plates More Dates Pt.2
“These things can all move the needle [on testosterone] like 100+ ng/dL potentially, depending on how deficient you are. So some of these are low hanging fruits with the sleep, micronutrients, minerals, actual macro intake.” —Derek, More Plates More Dates
You’re never too old to start exercising – just ask a 93-year-old rowing champion
Geroscience researchers report an astounding case study of a nonagenarian with the physical fitness of a 40-year-old
#287 ‒ Lower back pain: causes, treatment, and prevention of lower back injuries and pain | Stuart McGill, Ph.D.
“All I did was learn from the best weightlifters in the world, people who know how to move load, learn what the efficiency was and turn it into a hack to change a person’s life.” —Stuart McGill
#285 – AMA #55: Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more
“Nothing comes close to having a greater impact on the length and quality of your life than your training. And unfortunately, we can’t put it in a pill. You’ve got to be able to do it. There’s no biohack for it.” —Peter Attia
Research Worth Sharing, December 2023 Edition
MDMA for PTSD, the HALL aging database, peanut immunotherapy, blood pressure cuff sizes and accuracy, and the effects of swearing on strength
#262 – AMA #49: Heart rate recovery, strength training, rucking, kidney function, and brain health
“[Heart rate recovery] is one of the metrics that we should care about just as we care about VO2 max and just as we care about resting heart rate.” —Peter Attia
#261 ‒ Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength | Peter Attia, M.D.
“I would never want anybody to come away from this thinking, ‘I’m too old to do anything about it.’ I think as long as you’re breathing, you have a chance to do something about it.” —Peter Attia
#254 – AMA #47: Cold therapy: pros, cons, and its impact on longevity
“If we’re talking about [activating brown adipose tissue] as a solution for overweight or obesity in adults, it’s not a needle mover.” —Peter Attia