Peter's takeaways on muscle protein synthesis, VO2 max, toe strength & gut health (QPS 1 sneak peek)

Рет қаралды 68,407

Күн бұрын

View show notes here: bit.ly/3X6D5aE
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In this quarterly podcast summary (QPS) episode, Peter introduces a new format aimed at summarizing his biggest takeaways from the last three months of guest interviews on the podcast. Peter shares key insights from each episode, covering diverse topics such as protein and muscle building with Luc van Loon, toe strength with Courtney Conley, VO2 max with Olav Aleksander Bu, liquid biopsies for cancer with Alex Aravanis, gut health and probiotics with Colleen Cutcliffe, and road safety with Mark Rosekind. Additionally, Peter shares any personal behavioral adjustments or modifications to his patient care practices that have arisen from these engaging discussions.
In this sneak peek, we discuss:
00:00 - Intro
00:11 - How Peter keeps track of his takeaways from each podcast episode
05:19 - Luc van Loon episode: fat utilization, muscle protein synthesis, dietary protein, aging and inactivity, and more
21:31 - Behavioral changes that have come about from the conversation with Luc van Loon
In the full episode, we also discuss:
-Courtney Conley episode: importance of toe strength and the impact of dedicated foot training
-Olav Aleksander Bu episode: the importance of VO2 max for lifespan, and the practicalities of measuring and improving VO2 max;
-Behavioral changes that have come about from the conversation with Olav;
-Alex Aravanis episode: liquid biopsies for cancer detection;
-Colleen Cutcliffe episode: the importance of gut bacteria balance, and the potential therapeutic uses of probiotics, particularly Akkermansia;
-Mark Rosekind: the significant issue of road fatalities and injuries, their causes, and practical safety measures to reduce risks;
-More.
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
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Пікірлер: 127

@jeremyelliott7586 26 күн бұрын

Keep this format going! Who doesn't appreciate "Cliff Notes?". 👍

@shaunkerr8721 26 күн бұрын

Cliff doesn't. He wants his story writ large...

@meetings3071 25 күн бұрын

I like the Cliffe Notes format.

@albrackets8446 26 күн бұрын

I vote to continue this format. I was skeptical when I first read about this format, thinking it would be a useless rehash, but it actually deepens my understanding of the topics, and even piques my interest in ones I initially skipped.

@meetings3071 25 күн бұрын

Yep

@RandyCarey 26 күн бұрын

THIS FORMAT. It makes me want to go back to the previous ones and watch with deep focus those points that most interest me. ...but produce this summary format after each three or four episodes rather than longer time spans.

@robertedvin 24 күн бұрын

This format is amazing. A quarterly review of your take aways is actually of great value as it is sometimes hard to keep up.

@lukewalker1051 26 күн бұрын

Viewers, skip the first 6 minutes to get to the summary of the title, as people are time limited. I am 70 y.o., an athlete for life...cyclist and swimmer, and minute 17 of this video is particularly relevant...inactivity, injury avoidance and irretrievable muscle loss. My takeaway is...mistakes we make in diet and exercise in life...think of those we know with poor diet and exercise, likely dramatically affect our quality of life and even longevity.

@Artzimer1958 26 күн бұрын

💯💯 my mistake was I listened to a friend and went on a ski trip even though I have not skied for the past five years. I fell and I tore my ACL and MCL in both knees. Now I’m devastated.

@rlockridge2 25 күн бұрын

I know, right?

@elizabethlawrence1713 25 күн бұрын

I'm a 67 year old female who was weight training 3 or 4 times a week plus walking etc. 3 month chest infection which has nearly gone but got a umbilical hernia a couple of weeks ago, from coughing. Was so looking forward to getting back in the gym. At a loss to know what I can do. I'm a keen hill walker, 15 miles plus and love swimming but is this enough?

@lasvegas1234 26 күн бұрын

Having listened to the long variant off these Podcast. This recap was absolutely GOLD🙏 Thank you🙏

@tomhartman1557 24 күн бұрын

I turned 65 in May. One year ago I weighed 130 lbs. At 6 ft I looked like an emaciated survivor of a prison camp. Now I weigh 165 lbs one year later. I did it with resistance training, mostly at home, a high protein diet (Whey Isolate) and a getting a new bike that I ride to the gym 2-3 times a day. Once there I do a 20 minute sauna followed by a 2 minute cold plunge. Then back on the bike for the ride home. My workout comes from riding the 2.5 miles (one way) as fast as I can. That's 15 miles 3x per day. Biking outdoors on real hills is way better that my experience on a stationary bike in the gym. Peter has spoken many times about the difficulty of regaining lost muscle mass after periods of inactivity due to injury. I did restore my muscle mass years after surviving herpes simplex encephalitis 6 years ago that left me unable to climb even a couple steps on a stairway without someone holding my arm or even supporting my entire weight. I subsequently experienced Gran Mal (Tonic Clonic) seizures for 3 years. Before the encephalitis I weighed 185 lbs with lots of muscle on my 6 ft frame. Now at 165 lbs most of the muscle is back. And all this happened while I dealt with insulin resistance that bordered on type 2 diabetes ( A1C=8.8 at one point).

@greentube461 26 күн бұрын

I appreciate the shorter format as well - please make this a staple !

@meetings3071 25 күн бұрын

_Damn Straight!_ 💯

@robertbotezatu6742 26 күн бұрын

This format is a good idea. Great work

@meetings3071 25 күн бұрын

Indeed. 💯

@theainzleevideos 6 күн бұрын

100% this format is needed

@jrschwaller 20 күн бұрын

Very worthwhile!! Please keep doing. Good trigger, reminder, highlight of important parts of episode listen to!

@katrinalambros3388 26 күн бұрын

Love this! What a great way to get a bite sized dose of the full podcasts, and then listen to the ones that really interest you. Thanks for doing this❤

@meetings3071 25 күн бұрын

Absolutely! 💯

@janetclark635 26 күн бұрын

I often listen while doing something else, and think that I'll listen again when I can take notes. While I still would like to go back and listen to episodes, this was a great recap! I would love this to continue.

@nda4591 26 күн бұрын

Great episode! This format released quarterly is an excellent idea! Thanks for sharing!

@meetings3071 25 күн бұрын

For sure 💯

@shawndaspille7259 15 күн бұрын

This was so helpful! Please add regular “takeaway notes” episodes! You could even add a few highlighted takeaways at the end of each episode! In this case less background info would be needed. With all the great info that comes through your podcast, it would be very helpful to slow down on a regular basis and review some info with your notecards. Thanks!

@lucycooper55 26 күн бұрын

Please keep these coming . I have much gratitude for your work.

@mikkolaguna4482 26 күн бұрын

Love this format, thanks for sharing

@alphaindia1398 23 күн бұрын

This is a great format. Loved the individual episodes, but this helps stamp-in those important take-aways. Also validating when there’s a decent overlap of Peter’s notes and my own. Awesome, much appreciated.

@iagoxavier8153 26 күн бұрын

Outstanding format! I’m very excited for the next!

@julianhoward8724 26 күн бұрын

Love it! Keep ‘em coming

@scottcrosser 11 күн бұрын

Excellent keep doing it ! I had listened to the podcast originally, but this was a clif note version that really pulled it together

@spoofhopper 16 күн бұрын

Love this episode format! Please keep them coming!

@ani_yu 16 күн бұрын

Super useful! Keep them coming!!

@mikethomas9348 18 күн бұрын

I love this format. Please continue! Thank you.

@nickcol118 26 күн бұрын

Please do more of these!! Super helpful

@vladyslavcherevkov9282 25 күн бұрын

Please continue making these, very cool format. Very valuable!

@natew4489 22 күн бұрын

Loved the summary format! They really nailed some of my most important questions with this episode set and this review gave me extra insight into the episodes.

@allenecassagnol9341 24 күн бұрын

YES! Please keep doing this! I really find this helpful

@irenetongelidis2727 26 күн бұрын

Love the format! ❤️. Thank you for all you do! 🙌 👍

@mattmakousky2741 24 күн бұрын

This was fantastic!💪 Please continue these.

@dustyhoods 24 күн бұрын

Love this format! Keep it going!

@BeeeSB 23 күн бұрын

Very useful summary! Please repeat for other episodes. Thank you! 🙏🙏

@sxhrgvs 25 күн бұрын

Really valuable summary. Thanks. Keep this going please. 🙏

@bryanspencer4856 22 күн бұрын

Absolutely valuable. Thanks for the hard work!!!

@fitgearhunter 26 күн бұрын

This is really really awesome and exactly what is needed to glean primary aspects when overwhelmed with time limitations otherwise - but health, strength, capability, and longevity is still of primary importance

@ReedPalmer 26 күн бұрын

Excellent! Keep doing this!!

@GirlAboutLibrary 26 күн бұрын

Love this video format!

@bengloor 26 күн бұрын

Love this format!

@rima717nc 21 күн бұрын

This summary is very helpful! Thanks for doing this!

@karenmcrobb3105 26 күн бұрын

Great format!

@scottlogan4637 18 күн бұрын

Love the overview! Keep it up

@tunnelrat6809 26 күн бұрын

Fantastic format!

@AmanKumarSharma-de7ft 24 күн бұрын

This is really helpful. Please do this more often.

@user-hw8qt6xo8y 26 күн бұрын

I like it! Thank you!

@meetings3071 25 күн бұрын

Definitely 💯

@robertportersr7825 25 күн бұрын

Worth While! Absolutely…thank you for sharing your “ professional notes”! I’m learning and absorbing your health information…

@Artzimer1958 26 күн бұрын

I’m really devastated just turned 60. Love every episode specially the ones where you have a guest on Fitness and muscle building . three months ago after not skiing for five years a friend of mine insisted on going to Mammoth for skiing. I fell and tore both my ACL and MCL. I chose not to go with Surgery. Like you, Peter I think about what you said also every single day. Now what how can I build muscle in my leg again? Since I’ve lost so much muscle from not exercising the way I used to. What can I do to preserve my muscles? I loved Rucking, hiking bike riding and weightlifting. This is mentally making me so sick and depressed.. I’ve learned so much listening to your podcast thank you so much .

@jxeh1442 26 күн бұрын

Great format

@naveedgh 26 күн бұрын

Keep this going!!

@getalonghome 11 күн бұрын

Very helpful. Thank you!

@moisesfigueroa8731 26 күн бұрын

Great approach to communicate better your exceptional content.

@tommypiner4142 26 күн бұрын

Great episode 👍

@JuliMoodyStunts 24 күн бұрын

AWESOME to revisit things Thank you Peter💪

@sajitj1 26 күн бұрын

Super helpful!!!

@took_ya_handle 10 күн бұрын

It’s valuable - keep doing it!!

@mateosilva7374 24 күн бұрын

Loved it ❤ Please keep it up

@2901nc 26 күн бұрын

I love this!

@tonydinozzo3501 25 күн бұрын

Love them!!!

@SwimrunFrance 23 күн бұрын

Very good Peter, it's handy and a reminder that I need to dwell on these subjects again

@illlogick7151 26 күн бұрын

Informative … thank you

@BozzleyOfficial 26 күн бұрын

This is great. It’s just more concise and shows that you value your audience and our time as well. You yourself said you don’t even have time to go back and listen to podcasts.

@owenpyke6256 26 күн бұрын

Keep doing these please

@kolesovocool2374 16 күн бұрын

This is very valuable

@mama2beanz 24 күн бұрын

So helpful! Keep doing pls

@grochef 23 күн бұрын

Dr. Attia, great format. Regarding collagen: You are right, one should not use collagen for the protein. However, several studies have shown that collagen peptides are not broken down into their constituent amino acids. In fact, the beauty is that the peptides remain intact and are used to rebuild collagen in one's body. So tell your wife to continue using collagen for her skin, teeth, hair, nails, connective tissue, muscle and all the other places in her body that requires collagen.

@jonathanward8861 26 күн бұрын

'Pace Notes' perhaps? This format is very useful.

@meetings3071 25 күн бұрын

I agree 💯

@craigsips8677 26 күн бұрын

You missed something about your vo2 max episode. In it you procrastinated about how, in your 20’s your peak heart rate would go down no matter how hard you trained. Your peak heart rate went down because your body was becoming more efficient. My peak heart rate is way lower than when I started uphill sprinting over 8 years ago yet I am way faster, can run further and recover much quicker. The heart is running slower because it has less work due to the efficiency of the cardiovascular system. Body efficiency goes up - peak heart rate goes down.

@TSLApilot 26 күн бұрын

17:43 There are a few studies that point to Omega 3 supplementation as a way of preventing muscle loss caused by short term episodes of being sedentary.

@francist.9109 24 күн бұрын

Thank you! I love you saying that healthy fat intake will aid training cause literally NO ONE around me says that. Everyone’s on the carbs fuel your workout train. So I am so happy over hearing enjoying my healthy fats and skipping all the fruit and toast and whatever else LOL you made my day! To everyone fueling their workouts with fruit and toast and whatever else, you do you and enjoy! But please stop telling me I need that to fuel a workout. You do you, I do me, happy working out everyone

@haneenwari881 26 күн бұрын

Pls don't stop making these briefs

@anthonyrondolino8148 25 күн бұрын

I think it is important to delve deeper into this notion of “irreversible” muscle loss. Help us understand the real nature of these muscle losses. Is it true that an athlete cannot recover from an inactivity caused loss? Or is it more accurate to say the muscle can be rebuilt after such loss? Similarly, with the “inevitable” muscle loss associated with age can’t training/exercise build new muscle thus altering the downward slope of the graph?

@barrydiamond8629 26 күн бұрын

I love this format I’m 73 and find this very useful

@meetings3071 25 күн бұрын

For sure 💯

@meetings3071 25 күн бұрын

👍 yep

@mycoachdave 26 күн бұрын

Like! Love the "panning for gold" model.

@OffTheGrid1982 26 күн бұрын

Attia's Insightful Clips !!

@jimmynickles828 24 күн бұрын

Great!

@wertacus 25 күн бұрын

One that stuck with me is that if youre doing one exercise session per day, you have 3 meals before and 3 meals after where you can bring in protein, so specific timing is just not that important

@Gref75 24 күн бұрын

Damn Peter is huge now, we really need his mass gaining program published! :)

@robertdunlop5247 26 күн бұрын

Nick! The biggest takeaway from the first second of this conversation.... What are you doing to those vinyl records? Talk about health of your albums. Do not lay them like that! You're have actually caused me anxiety lol They need to be on their sides.

@MsQ275 26 күн бұрын

Very very very valuable. y'all should do a less expensive membership that only includes this kind of tl;dr content!!

@nickflynn621 26 күн бұрын

Makes sense to do a quarterly “research review” to rehash what was covered over the past 3 months and if there was anything linked across them and if there is anything we need to change our views on

@MrSnel01 26 күн бұрын

I’m wondering about the sudden decrease of muscle mass after an incident and the inability to regain that mass: I had an accident 1/2 Year ago and was bedridden for 2 Month. After that I started recuperating, first by walking longer and longer stretches, after that picking up cycling and ballroom dancing. When I started (recumbent) cycling I was weak as a baby, able to do 15 km/hour in a headwind. But after 4 Month of building up, I am up to my previous level of cycling. So in my experience, you can regain that mass!

@quengmingmeow 26 күн бұрын

Everyone loves a comeback story! Great comeback!

@littlevoice_11 24 күн бұрын

I wish you could do a video like this on the top takeaways to form an oppinon on optimal biomarkers/blood resilts. E.g. full blood count, lipds, hba1c, vitamins, gfr, liver function, crp, others... obviously blood results come back with a "normal" range but sadly in 21st century society, it is normal to be unhealthy 😕 So, many great interviews. But perhaps the data could be combined into a cheat sheet and accompanying video with your learnings.

@Themata 26 күн бұрын

Protein for satiating and reducing calories, casein better than whey due to extended time of digestion?

@beamsgr 23 күн бұрын

Peter's discussion on the impacts of "aging" vs. "inactivity" on muscle loss references a very common fallacy. What we "know" about aging in terms of hormonal changes that take place as we age (which can then negatively impact protein synthesis) are almost exclusively based on a population of inactive adults. The base population that supports our "knowledge" about aging is inactive and so when we reference what we "know" about aging - we have to include a not insignificant assumption - that we are assuming our belief holds true, regardless of the activity level of the individual. Thus when Peter talks about the impacts of aging vs. inactivity on protein synthesis, there is almost nothing we can say about the true impacts of "aging" since by definition, that aging is tied to inactivity.

@DarthNoshitam 26 күн бұрын

I feel compelled to point out that Luc very clearly said that collagen may have specific benefits for joints and tissue healing, and that while the evidence is not definitive, it is compelling enough that he personally would supplement with collagen if recovering from an injury or surgery.

@rogertolar8664 26 күн бұрын

As a physician, subscriber, and charter Early patient, I would love and appreciate it if Peter were to offer some thoughts on a burning question I cannot shake. In reference to rapamycin's effects on Mtor, what are his thoughts on the effects, short term or long, of weekly rapamycin on muscle synthesis and maintenance or building of lean mass. I ask myself this question every Saturday when I take my rapamycin, lol. I appreciate greatly what y'all do. Thought?

@user-xv7qh5jb4f 26 күн бұрын

Of course this is what should be going on.

@MrRotepod 26 күн бұрын

Peter always put his vitamins on the highest shelf in the kitchen so he gets an extra workout twice a day

@claytonstacey 26 күн бұрын

I like it

@LowHangingFruitForest 26 күн бұрын

Here’s my question; I know VO2 max and strength are both important but how to balance the two? Every athlete I meet really only excels at one or the other two outside of CrossFit.

@karenharelson9616 24 күн бұрын

Subscriber do not get the full length KZfaq version of these? I prefer to watch the video while listening, rather than the podcast, which is the only place I can find the full versions? Can anybody help me with that?

@libero5684 25 күн бұрын

I don’t know what kind of automated video editing software you are using to speed up small portions of the video, but would prefer if there was no subtle speeding up.

@steven871 25 күн бұрын

Rhonda and you both debunk Collagen protein as overhyped, so to speak. To clarify, it doesn’t build your body’s own collagen, correct?

@ironmurs6903 26 күн бұрын

At 23:18 about collagen protein- people drink this primarily for skin health, not muscle growth. Can you speak to its efficacy in that regard?

@gazzapax56 26 күн бұрын

Has the science progressed, re Sarcopenia, Dynapenia and any relationship to type2 Diabetes? (I believe I have the latter two). Upper body strength is fine, but lower body is ridiculously weak and unresponsive to resistance training. It’s like having a body made from two different people. 😂😂😂 I’ve seen you discuss Rapamycin but looks like it’s not authorised. I’m wary of trying it.

@2muchtalk173 26 күн бұрын

Question : what constitutes the minimum level of training? If I’m traveling and don’t have access to a gym, can I do all bodyweight exercises and it still counts as training?

@DarthNoshitam 26 күн бұрын

As long as you're maintaining intensity, i.e., approaching failure, you can cut volume roughly to a half or third and maintain muscle

@fordtimelord8673 25 күн бұрын

Burpees have filled in pretty solidly for me for up to a month.

@jowiens32 26 күн бұрын

I use cricket protein powder. It’s just crickets. So I guess it’s animal protein!

@Macorelppa 26 күн бұрын

"Pass the steak sauce? I'd like some A1 with my A1 plaque buildup!" 😂☠

@stevencole7331 26 күн бұрын

As with ground beef being more digestable grinding up vegtables is better for digestion . I use a food pricessor to accomplish that . I eat that raw 5 days a week and cook 3 days a week . Cooking does loose some of the nutrients so there is a middle ground of lightly flash cook your food whether that is meat or vegtables . Now things like beans and rice have to be thoughly cooked to be consumed .