262 episodes

Expert insight on health, performance, longevity, critical thinking, and pursuing excellence. Dr. Peter Attia (Stanford/Hopkins/NIH-trained MD) talks with leaders in their fields.

The Peter Attia Drive Peter Attia, MD

    • Health & Fitness
    • 5.0 • 8 Ratings

Expert insight on health, performance, longevity, critical thinking, and pursuing excellence. Dr. Peter Attia (Stanford/Hopkins/NIH-trained MD) talks with leaders in their fields.

    Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.

    Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.

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    Don Layman is a Professor of Food Science and Human Nutrition at the University of Illinois Urbana-Champaign. He has spent the past 40 years investigating the role of dietary protein in muscle protein synthesis. In this episode, Don describes how his decades of research have shaped his thinking around protein, muscle, anabolic factors, metabolism, and more. He explains the recommended dietary allowance (RDA) for protein: what it is, how it came about, and how it should serve only as a guide for the minimum protein necessary for survival rather than as an optimal level of protein intake. He provides an overview of the essential amino acids, explains the nuances of animal versus plant protein, and provides insights for determining protein quality, absorption rates, and how to best track your intake. He discusses the ideal timing of protein intake in relation to resistance exercise, how protein should be distributed among meals, and how limitations in protein utilization per sitting can impact those practicing time-restricted eating. Additionally, Don shares results from his clinical trials, including how a high-protein diet fared in terms of fat loss, and explains the differences in protein utilization between adolescents and adults and how the problem of reduced efficiency of protein utilization in older adults can be overcome.
    We discuss:
    Don’s background: from growing up on a farm to studying nutritional biochemistry [2:30]; Don’s philosophy on nutrition, muscle, and metabolism [6:30]; The controversial relationship between saturated fat and atherosclerosis [18:15]; The basics of protein and amino acids [25:45]; Origin and limitations of the current recommended dietary allowance (RDA) for protein intake [32:15]; Protein sources: determining quality, absorption rates, and how to track intake [41:15]; Leucine, lysine, and methionine: three important essential amino acids [48:00]; The vital role of ruminant animals in the production of quality protein [53:15]; The differing needs and impacts of dietary protein for a 16-year old compared to a 65-year old [59:30]; Consequences of protein deficiency in childhood [1:06:30]; Muscle protein synthesis: ideal timing, small meals vs. big meals, and more [1:12:45]; Protein needs of children [1:19:45]; How important is timing protein intake around training? [1:24:15]; The role of leucine in fatty acid oxidation by muscle [1:28:15]; High protein diets for fat loss: Results from Don’s clinical trials [1:31:30]; Influence of industry funding on nutrition studies [1:43:45]; Don’s thoughts on plant-based and synthetic “meats” [1:48:45]; Problems with epidemiological studies of dietary protein [1:56:30]; More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

    • 2 hrs 2 min
    AMA #39: The Centenarian Decathlon, zone 2, VO2 max, and more

    AMA #39: The Centenarian Decathlon, zone 2, VO2 max, and more

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    In this “Ask Me Anything” (AMA) episode, Peter describes what it means to exercise with the goal of longevity in mind, including his personal goals, exercise framework, and how he is optimizing for what he refers to as the “Centenarian Decathlon.” He explains the various types of cardiovascular training and how to partition your time between intensity levels (i.e., zone 2 training vs. zone 5 training) to optimize cardiorespiratory benefit. Additionally, Peter dives deep into questions around VO2 max, such as why it’s critical for longevity, how to improve it, and the value in starting VO2 max optimization early in life.
    If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #39 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.
    We discuss:
    Exercise topics to be discussed [1:45]; Peter’s exercise goals, and the Centenarian Decathlon [4:00]; Peter’s exercise framework, and how he tracks his MET hours [8:30]; How to partition your time between low and high intensity exercise to optimize results [13:15]; Zone 2 exercise: ideal training methods and how to determine your zone 2 level [23:15]; Rucking as a versatile mode of exercise [31:45]; Zone 5 exercise: modalities of training, time per week, and other considerations [34:30]; The importance of knowing your VO2 max, and methods for estimating it [38:15]; Training methods for improving VO2 max, and realistic targets for improvement [46:00]; Relationship of VO2max with age and the required fitness levels for daily life activities and exercise [52:30]; The training necessary to maintain an elite VO2 max throughout life [58:45]; The value in starting early: the compounding nature of fitness [1:01:45]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

    • 16 min
    How nutrition impacts longevity | Matt Kaeberlein, Ph.D

    How nutrition impacts longevity | Matt Kaeberlein, Ph.D

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    Dr. Matt Kaeberlein is a globally recognized expert on the biology of aging and recurring on The Drive. In this episode, Matt explains his research findings on nutrition as it relates to aging and longevity, including the results from his recent review article in Science. From there, he and Peter dive deep into the literature on calorie restriction (CR), explaining the nuance, benefits for lifespan and healthspan, and potential downsides of CR. He discusses the epigenetic changes that occur with age and potential benefits and downsides of epigenetic reprogramming, often viewed as a panacea for reversing aging. Matt also explains the impact of dietary protein on aging, including the interesting dichotomy around how protein, a critical macronutrient, and rapamycin, a geroprotective molecule, have opposite effects on mTOR. Additionally, he talks about low-protein vs. high-protein diets and their effects on muscle mass and mortality, as well as the impact of IGF-1 signaling and growth hormone on lifespan.
    We discuss:
    Challenges with understanding the effects of nutrition and studying interventions for aging [3:30]; How Peter’s and Matt’s convictions on nutrition and thoughts optimal health have evolved [8:15]; Calorie restriction for improving lifespan in animal models [16:15]; Utility of epigenetic clocks and possibility of epigenetic reprogramming [22:00]; Mutations and changes to the epigenome with aging [31:45]; Epigenetic reprogramming: potential benefits and downsides and whether it can work in every organ/tissue [35:15]; First potential applications of anti-aging therapies and tips for aging well [43:00]; Impact of calorie restriction on the immune system, muscle mass, and strength [47:00]; Insights from famous calorie restriction studies in rhesus macaques [55:00]; An evolutionary perspective of the human diet [1:03:45]; Antiaging diets: Separating fact from fiction—Matt’s 2021 review in Science [1:12:30]; Mouse models of time-restricted feeding in the context of calorie restriction [1:19:30]; Nutritional interventions that consistently impact lifespan in mice, and concerns around efficacy in humans [1:27:00]; Differing impact of calorie restriction when started later in life [1:31:00]; Lifespan extension with rapamycin in older mice [1:37:15]; Relationship between protein intake and aging, and mouse studies showing protein restriction can extend lifespan [1:43:30]; Impact of protein intake on mTOR, and why inhibition of mTOR doesn’t cause muscle loss [1:50:45]; Low-protein vs. high-protein diets and their effects on muscle mass, mortality, and more [1:55:30]; The impact of IGF-1 signaling and growth hormone on lifespan [2:06:30]; Parting thoughts on the contribution of nutrition to healthspan and lifespan [2:19:45]; More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

    • 2 hrs 27 min
    Understanding sleep and how to improve it

    Understanding sleep and how to improve it

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    In this special episode of The Drive, we have pulled together a variety of clips from previous podcasts with sleep expert Dr. Matthew Walker to help listeners understand this topic more deeply, as well as to identify which previous episodes featuring Matt may be of interest. In this episode, Matt gives an overview of why we sleep, the stages of sleep, and sleep chronotypes, and he provides tips to those looking to improve their total sleep and sleep efficiency. Additionally, Matt discusses the pros and cons of napping, and gives his current thinking on the effects of blue light and caffeine on sleep. Finally, Matt explains the dangers of sleeping pills and reveals what he believes are the most useful alternatives for someone struggling with sleep, such as those with insomnia.
    We discuss:
    Evolutionary reasons to sleep [2:15]; Stages of sleep, sleep cycles, and brainwaves [10:00]; Understanding sleep chronotypes and how knowing yours could help you [25:45]; Defining sleep efficiency and how to improve it [36:15]; Correcting insomnia: a counterintuitive approach [38:45]; Pros and cons of napping, and insights from the sleep habits of hunter-gatherer tribes [41:30]; Sleep hygiene, wind-down routine, and tips for better sleep [50:15]; The optimal room temperature and body temperature for the best sleep [59:30]; Blue light: how Matt shifted his thinking [1:08:30]; Caffeine: how Matt has adjusted his hypothesis [1:14:45]; The dangers of sleeping pills, useful alternatives, and cognitive behavioral therapy for insomnia [1:19:45]; More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

    • 1 hr 37 min
    Ketamine: Benefits, risks, and promising therapeutic potential | Celia Morgan, Ph.D.

    Ketamine: Benefits, risks, and promising therapeutic potential | Celia Morgan, Ph.D.

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    Celia Morgan is a Professor of Psychopharmacology at the University of Exeter who has authored numerous publications on the potential therapeutic uses of ketamine in mental healthcare. In this episode, Celia dives deep into the neurobiology of ketamine, how it affects users, and how it differs from other, more classical psychedelics (LSD, MDMA, PCP, and psilocybin). She explains the potential promise of ketamine as a treatment for recalcitrant depression and addiction, and she details the results from her clinical trials in these areas. She discusses the importance of using ketamine in combination with psychotherapy to maximize its benefits, the potential risks associated with ketamine use, and advice for those interested in the therapeutic use of ketamine.
    We discuss:
    Celia’s training and interest in ketamine [2:15]; The history of ketamine, medical uses, and use as a party drug [3:30]; Neurobiology and pharmacology of ketamine [8:15]; Ketamine regulation and abuse, and how it compares with psychedelics and other molecules [18:15]; Ketamine as a therapeutic for depression [30:45]; The brain under the influence of ketamine and theoretical mechanisms for its anti-depressive effects [48:00]; Risks and concerns with overusing ketamine, and what an intermittent or maintenance dose might look for a patient [57:15]; Treating addiction with ketamine: Celia’s studies of alcohol dependance [1:04:00]; Advice for people considering the therapeutic use of ketamine [1:19:45]; More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

    • 1 hr 27 min
    Dialectical behavior therapy (DBT): skills for overcoming depression , emotional dysregulation, and more | Shireen Rizvi, Ph.D., ABPP

    Dialectical behavior therapy (DBT): skills for overcoming depression , emotional dysregulation, and more | Shireen Rizvi, Ph.D., ABPP

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    Shireen Rizvi is a Professor of Clinical Psychology and Psychiatry at Rutgers University, where she is also the Director of the Dialectical Behavior Therapy Clinic. This episode focuses specifically on dialectical behavior therapy (DBT), a skills-based technique which was originally developed to treat borderline personality disorder (BPD) and has since been adapted to treat depression and other mental health conditions, as well as to help people who have difficulty with emotional regulation and self-destructive behaviors. Shireen explains the origins of DBT and how its creator, Dr. Marsha Linehan, came to find a need for something beyond cognitive behavioral therapy (CBT) when attempting to treat patients with suicidal behavior. From there, Shireen dives into how DBT works to resolve the apparent contradiction between self-acceptance and change to bring about positive changes in emotional regulation, interpersonal effectiveness, mindfulness, distress tolerance, and more. She also provides examples for how one can apply specific skills taught with DBT such as accessing the “wise mind,” applying radical acceptance, using the “DEAR MAN” technique, and utilizing an emotion regulation skill called “opposite action.” Finally, she explains how the tenets of DBT offer benefits to anyone, and she provides insights and resources for people wanting to further explore DBT.
    We discuss:
    The basics of dialectical behavior therapy (DBT) and how it differs from cognitive behavioral therapy (CBT) [3:00]; Treating depression with CBT: history, effectiveness, and how it laid the groundwork for DBT [8:15]; Marsha Linehan’s inspiration for developing DBT [16:00]; Explaining borderline personality disorder (and associated conditions) through the lens of DBT [20:00]; How work with suicidal patients led to the development of DBT—a dialectic between change and acceptance [35:30]; Details of DBT: defining the term “dialectical” and how to access the “wise mind” [44:30]; Practicing mindfulness and radical acceptance in the context of DBT [51:00]; Applying “radical acceptance” to tragic scenarios [1:02:00]; The five domains of skills taught in DBT [1:07:15]; Why Marsha chose borderline personality disorder as her focus when developing DBT [1:13:30]; Is there any benefit in doing DBT for someone without a pathological condition? [1:15:45]; The DEAR MAN skill of DBT [1:20:00]; Adapting DBT skills for adolescents and families [1:31:00]; Identifying vulnerability factors, increasing distress tolerance, and the impact of physical pain [1:33:45]; The DBT chain analysis: assessing problem behaviors and identifying vulnerability factors [1:44:30]; Why the regulation of emotions can be so challenging [1:50:30]; The importance of mindfulness skills in DBT [1:53:30]; Opposite action: an emotion regulation skill [1:57:00]; Advice for those wanting to explore DBT [2:03:15]; Finding a well-trained DBT therapist [2:08:15]; More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

    • 2 hrs 16 min

Customer Reviews

5.0 out of 5
8 Ratings

8 Ratings

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