About this episode
Dr. Peter Attia is a doctor who now focuses on the art & science of longevity. He has been on the Joe Rogan Podcast a number of times, Jocko Podcast several times, Huberman Lab, and a variety of other podcasts. He also hosts this own podcast called "The Drive". He received a medical degree from Stanford University and trained at John's Hopkins. He was a surgical oncology fellow at the National Cancer Institute. We review his book OUTLIVE with the following topics: Longevity Strategy & Tactics Medicine 3.0 Heart Disease Cancer Neurodegenerative Diseases Exercise Nutritional Biochemistry Sleep Emotional Health Key points : The Four Horsemen : 1. Heart Disease 2. Cancer 3. Neurodegenerative Disease 4. Metabolic Dysfunction (Syndrome) Visceral Fat vs Subcutaneous Fat Metabolic Syndrome (3 or more of the following) : 1. high blood pressure (over 130/85) 2. high triglycerides (over 150 mg/dL) 3. low HDL cholesterol (less than 40 mg/dL in men or less than 50 mg/dL in women) 4. central adiposity (waist circumference more than 40inches in men and 35inches in women) 5. elevated fasting glucose (over 110 mg/dL) Specific recommended protocols : -DEXA scan : annual -VO2 Max test : annual -CT angiogram -Dermatologist -Colonoscopy starting at age 40 (or earlier if increased risk) and every 2 years thereafter -Blood work : every 6 months (track and aggressively manage apoB to be at 60 and even better to be at 30) Neurodegenerative Disease broad strategy : 1. What’s good for the heart, is good for the brain (low apoB, low inflammation, low oxidative stress) 2. What’s good for the liver & pancreas is good for the brain (metabolic health) 3. Time is key (think prevention early) 4. Exercise is our most powerful tool to prevent cognitive decline Exercise tactics : 1. Zone 2 cardio at least 3 hours total per week 2. VO2 Max Training once per week : 4 rounds of 4 minutes on at a hard pace, 4 minutes off 3. Prioritize strength training 4. Grip Strength training focus 5. Attention to concentric and eccentric loading for all movements (control the weight) 6. Pulling movement focus (pull-ups, rows, etc) 7. Hip hinging movement focus (deadlift, squat, etc) 8. Train stability Improve your sleep : 1. Get 7-9 hours of sleep each night, don’t under sleep, don’t over sleep 2. Limit alcohol to one drink prior to 6pm 3. Abstain from stimulating electronics 2 hours before bed 4. Keep your room cool (mid-sixties) and very dark Need Professional Dog Training? Our team can help : www.caninerevolutiondogtraining.com/contact