Scientifically Proven Ways To Build Muscle & Boost Longevity - Dr Peter Attia (4K)

Scientifically Proven Ways To Build Muscle & Boost Longevity - Dr Peter Attia (4K)

The American Health System is Broken (00:00:00)

  • The American healthcare system is complex, multi-payer, and commercial, leading to high costs and unexpected medical bills.
  • High medical costs are a significant financial burden for many Americans, especially those who are underinsured or uninsured.
  • Despite having some of the best medical care in the world, the US healthcare system lacks a comprehensive social safety net, leaving many people without access to affordable healthcare.
  • The people most affected by the high costs of healthcare are not necessarily the poorest, but those who are underinsured or cannot afford health insurance despite having jobs and other expenses.
  • Preventative interventions to extend lifespan and healthspan lack insurance reimbursement codes, and current medicine focuses on fixing problems after they occur rather than preventing them.

How to Improve Mental Cognition (00:05:47)

  • To enhance cognitive performance, prioritize sleep, exercise, and a nutritious diet.
  • Minimize distractions and allocate dedicated time blocks for deep work.
  • Plan and prioritize tasks, focusing on the most impactful ones.
  • The speaker prefers a quiet environment and standing while working, except during Zoom calls.
  • Regular exercise is prioritized over step counting or tracking sitting/standing time.
  • Caffeine is used for taste and ritual, but its cognitive benefits are uncertain.
  • Nicotine patches are occasionally used for focus, with a preference for a lower dose (2 milligrams) over the standard 7 milligrams.
  • Building muscle and promoting longevity are scientifically linked.
  • Resistance training, such as weight lifting, is essential for muscle growth and strength.
  • Progressive overload, gradually increasing exercise intensity, is crucial for muscle development.
  • Adequate protein intake (0.8-1 gram per pound of body weight) supports muscle synthesis.
  • Quality sleep (7-9 hours per night) is vital for muscle recovery and growth.
  • Managing stress levels is important to prevent hindering muscle growth and overall health.
  • Regular physical activity, including resistance training and cardiovascular exercise, benefits overall health and longevity.
  • A balanced diet rich in whole foods, fruits, vegetables, and lean proteins supports muscle building and well-being.
  • Hydration is essential for overall health and muscle function.
  • Maintaining a healthy weight through proper nutrition and exercise is crucial for longevity and muscle health.

Using Supplements to Overcome Jet Lag (00:14:40)

  • Dr. Peter Attia discusses scientifically proven methods to build muscle and increase longevity.
  • For quick circadian rhythm adjustments when traveling across time zones, Dr. Attia recommends using mafel upon waking in the new time zone.
  • To induce sleep when traveling, Dr. Attia suggests a protocol involving phosphole Serene, Trazodone, and a low dose of melatonin (3 milligrams).
  • Melatonin doses above 6-7 milligrams can suppress melatonin receptors in the brain, so it should be used sparingly and at low doses.
  • Dr. Attia recommends using melatonin only for jet lag and travel, not as a nightly sleep aid.
  • Element, a science-backed electrolyte drink with zero sugar, no junk, no colors, and no artificial ingredients, is recommended as a morning beverage to regulate appetite, curb cravings, and improve brain function.
  • A free sample pack of all eight flavors is available with the first box purchase through the provided link or by visiting drink LM modern wisdom.

Reducing Cognitive Decline (00:20:56)

  • Exercise is the most effective intervention for brain health.
  • Metabolic health (insulin sensitivity, good fuel partitioning) and high-quality sleep are also important.
  • Maintain low risk for cardiovascular disease: low burden of lipoproteins, low blood pressure, low inflammation.
  • Low lipoprotein levels are usually achieved pharmacologically.
  • Extreme dietary restrictions to lower lipoproteins can cause more problems than they solve (sarcopenia, protein restriction, other imbalances).
  • The two biggest factors for maintaining good blood pressure are weight loss and cardiorespiratory fitness.
  • Both V2 Max and resting heart rate are important, but most people should train in a ratio of 80:20 in favor of zone 2 training.

British Perceptions of Alcohol (00:25:06)

  • British drinking culture is deeply ingrained and seen as a coping mechanism for social anxiety.
  • The nightlife and heavy drinking culture is shifting towards more relaxed brunches and mature social gatherings.
  • Winston Churchill was known to frequent a tavern near Parliament and had a specific champagne preference, demanding a pint-sized bottle.

Don’t Ignore Your Emotional Health (00:28:36)

  • Emotional health is crucial for overall well-being and longevity, encompassing components such as happiness, quality of relationships, sense of purpose, and self-regulation.
  • Focusing solely on metrics and numbers in productivity, biohacking, or fitness may overlook the importance of the phenomenological experience and emotional well-being.
  • Emotional health should be considered a top priority in managing longevity risk, alongside other factors that threaten the length or quality of life.
  • Key components of emotional health include a sense of purpose, satisfaction, joy, achievement, quality of relationships, self-regulation, and distress tolerance.
  • Emotional health refers to overall well-being, while mental health pertains to pathological states like depression and anxiety.

Getting Rid of Negative Self-Talk (00:35:59)

  • Negative self-talk can lead to negative outcomes in life, and high achievers often fall into this trap, believing it's necessary for success.
  • Dr. Peter Attia recommends recording voice memos as if speaking to a friend who made the same mistake to reprogram negative self-talk.
  • This technique helped Dr. Attia reduce the frequency and intensity of his negative self-talk, resulting in a significant change in his internal dialogue.
  • Dr. Attia describes a personal experience of intense frustration while trying to master a challenging Formula 1 circuit in a simulator, highlighting a shift in his self-talk approach where he acknowledges his frustration without judgment and moves on.
  • Dr. Attia promotes Maui Nei venison as a healthy and convenient red meat option, emphasizing its nutritional value and environmental sustainability.

Peter’s Intensive Therapy Experiences (00:50:10)

  • Residential therapy programs offer intensive therapy, including group therapy, individual therapy, and trauma-focused therapies like EMDR, for an extended period of two to three weeks.
  • Despite the discomfort, these highly structured programs, led by skilled professionals, accelerate progress compared to traditional outpatient therapy.
  • Therapy helps individuals understand their patterns and behaviors, reducing the sense of being personally cursed and providing a sense of validation and relatability.
  • The speaker reflects on their experiences with two intensive therapy programs, one lasting two weeks and the other three weeks, emphasizing the importance of ongoing support.

How to Pull Yourself Out of a Bad Mood (00:58:59)

  • Feelings are valid and should be explored rather than ignored or judged.
  • Negative feelings can provide valuable insights and lead to problem-solving and self-improvement.
  • Emotional self-regulation is a crucial skill that can prevent significant pain and suffering.
  • Teaching children emotional self-regulation skills early on is essential for their well-being.
  • Mark's Health offers personalized health advice and optimization strategies.

Peter’s Opinion on TRT (01:05:54)

  • Testosterone replacement therapy (TRT) is generally safe when used correctly under medical supervision.
  • There is no evidence that TRT increases the risk of prostate cancer, and some evidence suggests it may decrease the risk.
  • The data on the relationship between TRT and cardiovascular disease is mixed, but overall, it does not appear to increase the risk.
  • TRT should be used cautiously in young men due to potential risks to fertility and other unknown long-term effects.
  • High doses of testosterone can cause an increase in estrogen and DHT, leading to the use of 5-alpha reductase inhibitors and aromatase inhibitors, which have potential side effects.
  • Prolonged use of TRT, especially in younger individuals, can result in permanent infertility.
  • Experimental gene therapies and peptides like bt101 are being explored as alternatives to Clomid, aiming to induce testosterone production from the brain without the negative feedback mechanisms.

How to Naturally Improve Testosterone (01:18:14)

  • Adequate sleep and stress reduction are essential for natural testosterone production in men.
  • For men with low testosterone levels, it's crucial to address the underlying symptoms rather than solely focusing on increasing testosterone levels.
  • DHEA is an effective supplement for women to increase testosterone levels and improve symptoms, with minimal risks at recommended doses.
  • LivMous offers a scientifically proven supplement that can enhance testosterone levels and improve overall performance.
  • The "NoFap" movement lacks clinical evidence to support its claim that frequent ejaculation negatively impacts testosterone levels or energy levels.

The 93 Year Old With a 40 Year Old Body (01:24:19)

  • 93-year-old man with the fitness of a 40-year-old.
  • Not a lifelong athlete, took up rowing in his 60s.
  • Very low body fat (6-15%).
  • Muscle quality not the same as a 40-year-old.
  • Coordination and fall risk aversion not the same as a 40-year-old.
  • Functioning at a level comparable to someone in their 70s.
  • Accumulated fitness capacity over time.
  • Encouraging story for those who want to improve their health and fitness later in life.
  • Brian Johnson is a 45-year-old man who has the body of a 20-year-old.
  • He achieved this through a combination of diet, exercise, and hormone therapy.
  • His story is controversial, but it highlights the potential of lifestyle interventions to improve health and longevity.

Brian Johnson & the Longevity Movement (01:27:55)

  • The longevity movement, biohacking, and health hacking aim to extend human healthspan and lifespan through various practices.
  • Focusing solely on death avoidance is futile as death is inevitable.
  • It is better to focus on healthspan, which includes factors like strength, bone density, and metabolic flexibility, rather than just lifespan.
  • The current ceiling for human longevity is around 123 years, but scientific advancements in areas like frailty and immune science could potentially extend it significantly.
  • There is no evidence to suggest that any supplement or simple method can dramatically increase human lifespan.
  • Cellular reprogramming to reverse aging is theoretically possible but not yet achievable with current technology.
  • The concept of "longevity escape velocity" suggests that advancements in medical technology could potentially extend human lifespan indefinitely.

The Supplements Everybody Needs (01:37:41)

  • Magnesium is beneficial for muscle function, digestion, and cognitive function. Different forms of magnesium can be taken to target specific benefits.
  • Creatine monohydrate, at a dose of 5 grams daily, can help build muscle and improve performance. Higher doses may not be necessary and could cause digestive issues.
  • Methylated B vitamins and trimethyl glycine (TMG) can lower homocysteine levels, reducing the risk of dementia and cardiovascular disease. Natural folate and methylcobalamin (methylated B12) are recommended for regulating homocysteine levels.
  • Thumin (activated curcumin) is a more bioavailable form of curcumin.
  • The speaker recommends magnesium, creatine, methylated B vitamins (if needed), and cumin (especially thumin) for various health benefits.
  • During Achilles recovery, the speaker used TB500, BPC 157, tart cherry juice, and other methods to reduce inflammation.
  • Blowing out one's Achilles during a pandemic can be advantageous due to the lack of other commitments, allowing for focused recovery.
  • The speaker expresses a fear of Achilles injuries due to the intense and prolonged recovery period required.

Getting Into Sport at an Older Age (01:45:08)

  • To avoid injuries, reintroduce sports gradually after a long break, especially when transitioning to hard surfaces.
  • Calf injuries, such as a calf tear, can occur from sudden increases in physical activity and require a lengthy rehabilitation period of 12 to 24 months.
  • Omega-3 supplements, like Carlson's or Nordic Naturals, are beneficial for overall health and muscle recovery.
  • Dr. Peter Attia emphasizes the importance of fish oil supplements for optimal health, recommending three potent fish oil pills daily with a fatty meal to enhance absorption.
  • Dr. Attia aims to maintain EPA and DHA levels between 10% and 12% in his red blood cell membranes and suggests oysters as a delicious way to increase seafood consumption.

How Important is Water Quality? (01:51:04)

  • Uses reverse osmosis filters that meet the standard for filtering out all PFOA.
  • Changes filters every six months.
  • Uses glass water bottles filled from the reverse osmosis filter.
  • Only drinks tap water when brushing teeth or taking pills.
  • Chemicals in plastics, such as PFOA, can have negative health consequences.
  • PFOA is found in drinking water in plastic bottles and contaminated city water.
  • PFOA can also be found in Teflon, fire-resistant clothing, and other products.
  • Plastics can leach BPA into food and drinks, especially when heated.
  • BPA is an endocrine disruptor that can have negative effects on health, including declining testosterone levels in both men and women.
  • Microplastics in food packaging can also be a source of BPA and other harmful chemicals.

Impact of Hormonal Birth Control (01:55:03)

  • The psychological impact of hormonal birth control on women is not well-researched.
  • Hormonal birth control can cause a significant rise in sex hormone-binding globulin (SHBG), which can lead to lower free androgen levels.
  • A recent Scandinavian study found that 40% of American teenage girls have persistent or regular feelings of hopelessness.
  • It is possible that increasing levels of hormonal birth control usage may be contributing to the decline in female mental health.
  • There is some evidence that women's partner preferences and sexual satisfaction may change when they go on or off hormonal birth control.

Are There Real Risks to Suncream? (01:59:21)

  • The safety of sunscreens is controversial, with some claiming they are dangerous and others arguing they are necessary to prevent skin cancer.
  • The relationship between sun exposure and melanoma is not entirely clear.
  • It is unclear if the risk of melanoma is increased by sun exposure that does not result in a burn, or if it has to result in a severe burn during a certain period of life.
  • The relationship between sun exposure and basal cell carcinoma and squamous cell carcinoma is more clear, but these types of skin cancer are non-lethal because they cannot metastasize.
  • The podcast will explore the relationship between sun exposure and melanoma, and deep dive into the different types of sunscreens, including mineral versus chemical, and the real risks of each type.
  • Lipids and heart disease, dietary fats, and anything related to diet tend to be inflammatory topics due to their tribal and religious nature.
  • Hormone replacement therapy (HRT) used to be viewed as bad and dangerous by most of the medical establishment, but more doctors are now realizing that responsible HRT can be beneficial for women.
  • Vaccines are another controversial topic, with some people claiming they are dangerous and others arguing they are necessary to prevent disease.

The Rise of Vaccine Scepticism (02:02:52)

  • The MMR vaccine is crucial for saving lives and has no proven link to autism.
  • The CDC's handling of COVID-19 has eroded public trust in vaccines.
  • The American Heart Association's decision to remove race as a risk factor for cardiovascular disease is politically motivated and lacks scientific evidence.
  • Prioritizing short-term emotional comfort over long-term health is a dangerous trend in medicine, as exemplified by the false claim that body weight has no impact on health and mortality.
  • Race does influence vulnerability to various health outcomes, and ignoring this fact can have adverse consequences for individuals' health.
  • Processed foods are not inherently unhealthy, and some, like venison sticks, can be nutritious.
  • Discussing food based on fundamental principles is more beneficial than using general labels like "processed food."

The Panic About Ultra-Processed Food (02:10:40)

  • Kellogg's was criticized for selling inferior versions of their products in the United States compared to Canada, raising concerns about certain colorants and ingredients.
  • Processed foods are often criticized for being unhealthy due to their convenience, taste, and affordability.
  • The speaker suggests healthier breakfast options for children, such as Cheerios with berries, yogurt, or applesauce, or a breakfast of bacon, sausage, eggs, and toast.
  • To maintain a healthy diet, the speaker limits their children's consumption of sugary and unhealthy foods, buys snacks in small serving sizes, and avoids keeping unhealthy foods readily available at home.

Debunking Myths Around WiFi & AirPods (02:16:47)

  • Peter Attia does not believe that Wi-Fi networks and AirPods have a significant impact on health.
  • He considers the focus on these issues to be a distraction from more important health concerns.
  • Attia suggests that people should focus on improving their overall health and fitness rather than worrying about minor factors like AirPods and Wi-Fi signals.
  • Attia criticizes the tendency of some people to become obsessed with specific health topics, such as the type of artificial sweetener in a beverage or the radiation emitted by AirPods.
  • He believes that these obsessions are often misplaced and that people should focus on more fundamental aspects of health, such as exercise and sleep.
  • Attia suggests that people should avoid getting caught up in online debates about minor health issues and instead focus on improving their own health and well-being.

Strategies for Sleep Quality (02:20:42)

  • To optimize sleep quality, maintain a regular schedule, ensure adequate duration, and practice good sleep hygiene.
  • Improve sleep by increasing adenosine levels through physical activity, promoting melatonin production with a consistent circadian rhythm, and reducing cortisol levels by avoiding stress and using supplements like magnesium L3 inate and Trazodone.
  • Difficulty falling asleep may be due to going to bed too early, as some individuals have a natural tendency to be night owls.
  • Waking up throughout the night can be caused by sleep apnea, restless legs syndrome, or underlying medical conditions.
  • Sleep problems can result from an incompatible sleep schedule, oversleeping, caffeine consumption, and nighttime awakenings.
  • Cognitive Behavioral Therapy for Insomnia (CBTI) is effective in managing sleep difficulties, especially when waking up throughout the night.
  • Increased urination frequency during the COVID-19 pandemic may be due to changes in daily routines, leading to "detraining" of the bladder.
  • Retraining the bladder to increase its capacity can take up to six months and may involve medication and behavioral changes.
  • Anticholinergics, a medication for overactive bladder, can cause a significant decline in cognitive function, including memory loss and difficulty thinking.
  • Cognitive function is essential, and individuals experiencing cognitive decline face significant challenges.

Exploring Gut Health & Probiotics (02:31:09)

  • Probiotics must be alive or freeze-dried to be effective, and a good probiotic is rich in Akkermansia bacteria, which plays a role in butyrate production and glucose metabolism.
  • Insoluble fiber is crucial for gut health and should be consumed in large quantities.
  • Blending vegetables and fruits together, especially bananas, may impair the absorption of nutrients from other fruits, so it's best to separate them in smoothies.
  • An elimination diet, such as the FODMAP diet, can effectively identify food sensitivities, despite its restrictions, it still offers a variety of foods to choose from.

Motivation to Keep on Top of Health (02:36:34)

  • Motivation and compliance are crucial for achieving long-term health goals.
  • Different individuals respond to various motivational strategies, such as data and rationality or emotions and relationships.
  • Perfectionism can be a harmful inner monologue that causes stress and pain, and it is often rewarded by society, making it difficult to break.
  • To motivate young people to prioritize their health and fitness, they should interact with older individuals to witness the effects of aging firsthand.
  • This interaction will help them understand that they are not immune to aging challenges and encourage them to take preventive measures.

The Conversation Around Female Ageing (02:44:01)

  • Society views aging differently for men and women, with women seemingly more negatively affected.
  • Men may experience more regret as they age due to unresolved emotional issues from their youth.
  • Health span, encompassing physical, cognitive, and emotional well-being, is crucial in aging.
  • While physical and cognitive decline are inevitable, emotional health can improve with effort.
  • Accepting physical and cognitive decline while embracing emotional growth and self-improvement is essential.

Creating an Emotional Training Regime (02:49:41)

  • Emotional training involves therapy and lifestyle choices that help individuals apply their learnings in practice, such as prioritizing loved ones' well-being and actively improving relationships.
  • Emotional training is a personal growth journey, similar to physical training transforming one's physique.
  • Individuals should be mindful of biases and avoid over-relying on their new emotional awareness.
  • Many people lack emotional connection and respect, leading to a lack of compassion towards others, especially online.
  • People often dehumanize individuals involved in public controversies or personal struggles, as seen in cases like Jonah Hill's breakup and Jordan Peterson's benzodiazepine withdrawal.
  • It is crucial to recognize the humanity and emotions of others, even when their actions or situations are controversial or unpopular.

Should You Take Aspirin Every Day? (02:58:40)

  • Aspirin, usually a baby aspirin (81mg), is sometimes prescribed to reduce the risk of cardiovascular disease in high-risk individuals.
  • Aspirin inhibits platelet aggregation, which can reduce clot formation and inflammation.
  • The benefits of taking aspirin for cardiovascular disease prevention must be weighed against the risk of increased bleeding, particularly subdural or epidural hemorrhage, which is more common in older individuals with brain atrophy.

Why Nurses Are Underrated (03:04:06)

  • Nurses spend more time with patients than doctors and often notice subtle changes in their conditions.
  • Nursing is a physically and emotionally demanding profession facing a shortage in the US.
  • The author shares a haunting story of a woman's sudden passing and reflects on the fragility of life and the impact of witnessing death as a medical student.
  • The author's book, "Outlive," has received a positive response, with many readers changing their minds or behaviors based on the information provided.
  • The book emphasizes the importance of exercise, providing a comprehensive understanding of its significance and how to approach it effectively.
  • The final chapter and epilogue, though unplanned, have resonated with a significant portion of the readers.
  • Some readers find the exploration of various topics to be the most valuable part of the book, even if it doesn't immediately change their habits or perspectives.

If Peter Could Only Keep 10 Exercises (03:13:45)

  • Dr. Peter Attia recommends choosing 10 exercises that can accommodate multiple variations for effective muscle building and longevity.
  • These exercises include cycling for different intensities and full-range training, rucking for joint loading and social interaction, and swimming for lifelong fitness and a full-body workout.
  • Belt squats are suitable for hip hinging without axial spine loading, while split squats are effective for single-leg training and can be varied for different muscle groups.
  • Dr. Attia also suggests compound exercises like barbell lunges, walking lunges, and dumbbell bench press, emphasizing axial loading and grip strength.
  • He recommends a three-grip pull-up, dumbbell bench press, and overhead tricep extension, avoiding exercises without humeral extension like tricep kickbacks.
  • Dr. Attia's top 10 favorite exercises include hanging leg raises for core and lower back, farmers carries for grip, core, and legs, and seated calf raises for lower legs and Achilles tendons.

Where to Find Peter (03:27:03)

  • Peter Attia's website ( or is the best place to stay updated on his work.
  • Peter will be introducing quarterly reviews on his podcast, where he will share the most important things he learned from recent podcasts and how they changed his behavior.

Scientifically Proven Ways To Build Muscle & Boost Longevity - Dr Peter Attia (4K) (00:00:00)

  • Peter Attia and the host have been cycling through virtual backgrounds for the past three and a half hours.
  • The host expresses his appreciation for Peter's work and his ability to make complex scientific information accessible to the public.
  • Peter mentions that he is excited about upcoming projects, including research on sunscreen and melanoma, and the introduction of quarterly reviews on his podcast.

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