Peter Attia, MD Intends To Win The Centenarian Decathlon-Here's How | Rich Roll Podcast
ฝัง
- เผยแพร่เมื่อ 31 พ.ค. 2024
- An expert in the science of longevity, Peter Attia, MD joins Rich Roll to discuss the pillars of healthspan extension, metabolic health, Zone 2 training & preparing to win the Centenarian Decathlon. To read more about Peter and peruse the full show notes, go here👉🏾bit.ly/richroll695
✌🏼🌱 - Rich
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FILMED AND EDITED BY BLAKE CURTIS & DAN DRAKE
www.blakecurtis.net/
www.dandrake333.com/
00:00:00 - Intro
00:03:00 - Rich and Peter's Background with Swimming
00:10:13 - Peter's Open Water Feats
00:14:25 - Losing Your Body to Pain
00:20:19 - Peter's Ability to Synthesize Athletic Performance and Longevity
00:23:50 - Backcasting from Your Golden Years
00:29:10 - Unlearning Bad Movement Patterns
00:36:11 - AD BREAK
00:37:45 - Peter's Centenarian Olympic Goals
00:40:38 - Dynamic Neuromuscular Stabilization
00:53:07 - Peter's 3 Buckets for Longevity: Cognitive, Physical & Emotional
00:56:03 - The Cognitive Bucket
01:02:35 - AD BREAK
01:04:26 - Longevity Drugs vs Exercise
01:07:55 - The Longevity Benefits of Rapamycin
01:10:45 - Peter's Current Focus of Research
01:14:34 - Defining Metabolic Health
01:26:43 - Using a CGM to Track Blood Glucose? Are They Useful? How to Interpret the Data?
01:39:13 - Zone 2 Training
01:54:46 - Polarity Training
01:56:38 - Peter's Experience and Obsession with Time Trial
01:59:11 - Wrist HR Monitors Suck
02:00:27 - Back to Proper Training Polarity
02:00:53 - Lactate Threshold Testing
02:05:07 - TV Show: Limitless with Chris Hemsworth
02:09:14 - Ross Edgley is a Beast! / Micro Sleep Training
02:14:00 - Closing
* * * * *
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Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
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at 80, I do lay down, get ups every morning, along with Turkish get-ups. And other basic movements just to stay flexible and functional. I have been whole food plant exclusive no sugar, salt or added oil since 2013 - 9 years now following Chef AJ. I swim breast stroke mostly and do tai chi class weekly. Linda.
Where do you live? You sound amazing!
Been on a Peter Attia binge lately, what a human
I like him better as a guest than a host. He interrupts guests more than I would like.
@@Ryan.G.Spalding Right, and Rich does not!
His recent episode with Andrew Huberman is incredible.
Elephant in the room was diet. Peter was keto. He is a hunter. Rich is opposite but they are great together. Don’t buy into the tribes we must stay in. This episode is great.
My guess is Peter wouldn’t come on the show if they were going to discuss diet. It’s a bummer really…
@@samsaraa2001 I hope they just agreed to cover the common ground. Arguments on the greatest F1 driver of all time will not push the narrative of longevity and healthspan. Frankly I’m not even sure percentages of fats and sources is that critical. I love peters 3 levers we can pull on diet. Dietary restrictions, calorie restriction, time restriction. Rich did a great job in this interview.
Don’t buy into the tribes? So you believe there is not a single superior diet? Or did I read that wrong…
@@pearljam_1 correct. I switch tribes. I eat kosher but am not Jewish. I eat vegetarian/, low carb moderate fat, likely carnivore next month. I try to eat in season. Kinda into metabolic flexibility. I like to think of how our energy systems developed. Scarcity and abundance food availability seasonal and changing. I try not to get “religious “ about eating.
Next to discuss Nutrition and diet and the pros and cons of approaches. You guys are the guys! Let’s go!
Rich,I’m 83 years old with spinal stenosis and neuropathy but not much pain. I’m in my 3rd session of PT over a few years and each time I have pt I learn something new especially the simplicity of the exercises. Hearing you talk about trying to build the glute muscles really struck home. I was shocked at the importance of those and after one session which I continue at home it made an amazing difference in my balance. Who would have thought? You, Dr. Attia and Andrew Huberman have all made a huge difference in my life. What all of you so generously offer is a public service, thank you!!
I really appreciate Peter’s story about his back pain and limp and how Peter Mackey broke him out of the cycle to be able to start rehab. It’s not” a boring story “ at all!
This was such an informative podcast on many levels. I just love Peter’s passion for all things health (and archery). Really made me think more about how I move as I age.
What do you mean as you age? You're so young! :)
What's up Mike love your channel 😎
Mike Mutzel ftw
@@ElectricBikeLaboratory ñ
I love it when such world's collide! These two are some of my favorite health/fitness podcasters !
Yep
Mine too !
Me 3.
Mine too!
monday morning at work, just chillin, love it when these drop
I totally agree. I look forward to this every week.
Peter is pretty much my life coach at this point 😄
Thank you Rich! You are a stupendous human being! How you naturally engage with your audience and guest and the quality of each guest is at the highest level! Thank you for all you do!
Huberman, Roll, Attia, Longo, Sinclair and Patrick are the real life avengers.
You are right, but they are contradicting each other. Maybe we need to find our way inside these which works for us.
I'd swap out Greg Nuckols and Eric Trexler (Stronger by Science) for Sinclair. Sinclair is doing some great research but seems way too quick to jump on sirtuins and protein restriction. The SBS guys align better with the state of where science is today whereas Sinclair may be on bleeding edge of what will be proven true or may be proven false.
Who is Patrick? Thanks!
@@SpiKrishPri Rhonda Patrick
@@Mia_c0w Thanks!
Avoiding injury even as an amateur is a big priority for me. I don’t understand how this sponsored athletes skip important steps like proper sleep and hydration. That’s why I have so much respect for you and your guests wisdom and your deep dive into helpful information ! Bless you !
No doubt
As an amateur triathlete my first priority was to prevent injury
Injury takes you out of the game completely, not to mention taking you out of your daily routine
26:00 GOLD...I'm 67 and was always active and in shape. During COVID I all but stopped moving outdoors. I started mountain biking last year which amped up my fitness considerably. DNS is super interesting...I will take a deep dive. Really appreciate the show notes and time stamps. This information would be SO helpful to my arborist husband (who is having neck/back issues) so taking him right to key info is great. Thanks so much for bringing Peter Attia on the podcast Rich. Great conversation as always!
Yes Rich ! More talk on optimizing performance and longevity please and thank you !
Peter is a man every young guy wants to grow up to be.
What a great Podcast. Thank you very much both for sharing it with us!
I've been a huge fan of both Rich Roll and Peter Attia for quite a few years (regardless of diet differences), and have Googled them constantly to see if they've had a podcast together. And finally, we have them both together after all these years - very cool!!! Now, we wait to see if they get together again on dieting philosophies.
So informative, thank you. Planning to rewatch this a few times...💪
Great episode having the two of them together…I’ve been a fan of both for some years now!
Peter is the best!! Thank you for this episode, so much knowledge
This was definitely one of my favourite interviews! Thank you for sharing! 🙂👍
Awesome conversation. You guys are big assets to the wellness community
this is so relevant to me currently with a forward tilted pelvis and ongoing injuries because of it
Wow wow! Thanks Rich and Peter!
Sorry to hear about your back Rich....however, you are looking sooo healthy and sooo much better ....stay strong>
What a duo!
I have mad love for these two dudes...
I have changed my eating habits/nutritional intake, alcohol consumption, workout routines and thought process; based on their knowledge, opinions and life experiences. Thank you, Gentlemen. I appreciate what you do and how your story is told...
Quite literally the most informative podcast episode I have ever had the pleasure of witnessing. And that is coming from an avid fan of both Peter and Rich. Thank you so much for this collaboration, it was incredible and I feel that every person on Earth could benefit greatly from just one listen of this. You're both doing great things for the world, and I hope you continue to do so.
Thanks, for this information. This was a good, talk.
Amazing podcast Rich. Dr. Attia is truly a wealth of knowledge with first hand experience. Definitely renewed respect for Peter ✊. Btw, Peter’s podcast is extremely insightful also 👍
Two beautiful humans! Thank you for this amazing podcast🎉
Stretching for low back pain. I have had good success doing what I call intuitive stretching.
Stuart McGill the back pain guy has good videos on hanging from a bar to relieve back pain
Than you! From Hungary!
Great as usual from you two.
Rich, you're a hero friend. Thanks.
Rich - great podcast. You've had two people on your podcasts recently discussing rapamycin - Walter Longo, and now Peter Attia. Have you altered your approach to longevity at all since listening to them? Are you taking rapamycin now?
Heard Peter on a podcast 2+ years ago tease out his Centenarian Olympics and he only did 10 minutes on it…been waiting on this for a long time - thanks, fellas!
Perfectttt!!! Was waiting for it!
It’s interesting to hear both Rich & Peter’s take on how and why the newer athletes competing are setting new speed records ..
been waiting for this 🔥
This is interesting because one is from the plant based camp and the other from the keto world
TWO LEGENDS!!!!!!!!!!!!!!!!!!!!!!!! Wow!!!!!!!!!!!
Rich, I highly recommend ‘26+2 hot yoga’ for your back. It happens to include several balancing postures as well, and it’s challenging in ways that are hard to describe. It certainly doesn’t feel boring or tedious and it will kick your ass!
So excited this mash up finally happened
Dr Attica is my type of human! I listen like my life depends on it……oh….it does! Thanks for another great interview Rich!!!
Lucky to be able to listen to these two together! Love Peter’s ability to breakdown complex medical research, applications, and knowledge into simple concepts. Thank you RRP!
I love Peter’s attention to details and how he explains comorbidities
I'd sooner get kicked in the balls. This was a complete bore 😴
Thanks!!
If ANYONE here what's ti live longer here is who you need to follow.. 1- Dr. Valter Longo. 2- Satchin Panda. 3- Doug Brignole. 4- DR. Michael Klaper.
Did you know Doug died very young? RIP
@@JrMellem Man! That was so sad. He die from Covid. Unfortunately he did NOT keep up with he's Covid booster shots and was unvaccinated for over a year a close friend of he's told me from the bodybuilding scene here in Venice.
Metformin also appears to blunt the beneficial effects of exercise.
What a great podcast!
ya'll are the best of the best!
Fantastic 💯
Awesome discussion. I'm 52. Max HR is 207 (yes) Resting typically 60. So zone 2 is around 155. It Is SO boring and difficult to stay in zone 2. I can have relatively easy conversation at 170. Anaerobic at 189... I would love to get a lactate test.
Your max hr max is insane. My brother is similar to yours but mine is on par with 220 - age.
@@actyrrel Yeah it's so arbitrary. The 'tachometer' in me is just skewed high. My resting HR is 60. I would be above 220 often when I was in my 20's. I have race data from back then where I'd often have 1hr+ over 190. Doesn't mean much, still only just above ave FTP :)
Your practice is ultra limited. Dance in zone 2, learn new moves, make new neurological connections. Homo sapiens is worth a lot more than this somewhat absurd western metrics.
Only boring people get bored, even in zone 2.
@@huihkjify Lol... Ok MAX.😁
@@h20s8804 I mean pure cardio is nothing, worthless. It takes 12 weeks to prepare a marathon, 12 years for most adults to move properly.
There is no such thing as "garbage training". Anything that gets your heart rate up is highly beneficial.
this is gonna be epic! 😎
Great podcast. Maybe give slacklining a shot for stability training. It's addicting!
2 of my fav people together on one podcast. Speaking of Tennis elbow Peter, I have that too, never had it before... it's pretty severe and need to figure out what's the source and causing the issue.
Amit, try in any closed hand exercise with weight (pull ups, shrugs, curls, etc) making sure the weight stays in your palm and doesn’t “migrate” lower towards your fingertips. At least in my anatomy, the strain on my ring finger when I let the weight get away from my palm, puts tremendous strain on my “tennis elbow”. For me that means my forearm near my elbow. Best of luck.
Been waiting for this episode from you and hopefully Dr. Huberman soon.
Try the Bowen technique , mind blowing for pain !!
Feldenkrais, Alexander technique, and fascia science seem to be in line with DNS. I wish they provided some resources for DNS for those who can’t access instructors and/or outside the US.
What I want to know is how you become a patient of Peter’s? He’s doing amazing work! This podcast was one of the best!!
I don’t believe he’s taking more patients and it’s around ~150,000USD/year from what I’ve heard
$$$$$. $$$$$!
Peter, wear your Oura ring for monitoring your heart rate. Latest version will record workout HR for outdoor running, indoor running, outdoor cycling, indoor cycling, and, my daily go-to: walking, lol. You’ve got some clout with them: ask them to add “rucking.” 😉
Overall, Great episode. But was hoping to hear more about diet and the hormone interplay of glucose/ insulin and glucagon which plays an integral role in longevity.
Regarding the 41m30s mark, would love to see what the minimum-effect-dose is for the Dynamic Neuromuscular Stabilization exercises (hamstring, abdominal pressure, breathing, etc) that will restore proper posture, balance, etc.
Regarding how increasing VO2 max seems to be a good marker for all things health related.. any thoughts on the use of (infrared vs heat) saunas?
I understand Trazodone is typically used for depression.. so is it's use for sleep off-label?
Regarding the NAD precursors (NMN-Sinclair and NR-Brenner), isn't the crux of the issue that neither seems to get inside the cell where it's needed to make ATP? As far as moderate dosing of rapamycin for suppressing the immune system, and higher weekly dose increases immune system function (and longevity), it seems many vitamins/minerals are that way too, ex. selenium, where there is a u-shaped curve where deficiency and toxicity symptoms look the same.
Peter, it’s Czech Republic now. It was Czechoslovakia until 1993
Good morning. Thanks for sharing........................... from the treehouse in the woods of the Ozarks, USA
Rich, With regards to back pain from personal experience. Start with "Healing Back Pain" by Dr. John Sarno.
Great advice:) I love Dr. Sarnos book and his approach:) I will always be grateful to Dr. Andrew Weil for recommending his book!
Stuart McGill the back pain guy
Have you tried just using DFA alpha 1 = 0.75 of HR (HRV) to estimate that z2 point? There's some decent literature on this now.
What a sick podcast
Rich, you did a year of Z2 without any high intensity and you got faster? Built your base and then added some high intensity? I’m just a 50 yr old weekend warrior trying to be efficient with the little time I have to train. Thx.
Wow! That discussion is scary, I learned I better not fall, I will take yoga classes.
Like today's Ken Cooper with the insight into both performance and longevity.
I think not just eating healthy and exercise must have peace of mind no worry contentment praying to live longer and healthy 🇸🇽🇺🇸
How can I get fit with pins in my hip? I don't have the stability I had before, as this also effects my knee stability. Prior to this surgery, I was in martial arts, used kettle bells, ran on the beach. I'm at a loss as to what kind of cardio I can do now, or who can guide me.
Impressive knowledge derived from the lab, it would be curious to add Dr Alan Phillips work, integration of alternative health, if either the host or guest
Know his work,, what say you? If you are just hearing of him check him out. Brain chooses what microbes to kill. I woke with back pain, approx. 30 hrs of pain, Rx lead to neat instant improvement in spinal integrity by altering fungal load in L.I.!!!
The Doctor is the best quest on RR; he is not a dreamer like most other guests.
DNS sounds like Pilates, I’d like to hear more about the differences
It is amazing and unfortunate to lose a great group. I miss my people in the Tri Community in Florida. Changes everything for me...team, friends.
damn, ok, ill take notes
Good interview! Peter has an important message, both about remaining active as we age, structuring activity to maintain health rather than maximize short-term performance, etc.
Minor criticism: The comparison in morality between sedentary and active people misses the fact that the causation could go: unhealthy -> low energy levels -> low activity. The implication is that the effect is: low activity -> unhealthy. Obvious example: if you've got cancer you're probably having a hard time hitting the gym too. The cancer leads to both low activity levels and increased mortality.
Obviously I expect both effects are in place, but Peter acts as though becoming active will mean your mortality rate drops by a factor of 5, but that's just not implied by the data he cites.
(The point that you should exercise and that it will improve your health is obviously valid, but the degree of the effect seems overstated here)
Those stubborn neural pathways you talk about can also cause us to feel pain when there is no structural cause. Conversely, how can there be individuals who exercise regularly with disc degeneration, bulging, herniations yet are completely asymptomatic? Check out the work Tor Wager and Alan Gordon from the pain psychology center have conducted. It saved me from chronic pain and many others as well.
How did Rich hurt his back? He never has explained? Weight lifting or anything? Interesting episode!
My guess over training, I have many friends who are wrecked from doing endurance sports, it's the reason mark sisson gave up distance running,it almost killed him, Rich is getting older and sarcopenia is kicking in and he should increase his intake of protein but that will be very difficult being vegan 🥩🥩🥩🥩
Woooooooo!!! Awesome!!
Do I know you?
For some people, Trazodone causes Priapism, which in extreme cases required penile amputation. Also, for some younger people it has been linked with suicidal thinking.
The Talk Test (TT) is a much better and cheaper than lactate tests/HR/etc gauge if you are in the right zone. You should just be able to talk comfortably in when in the right "Z2". Stephen Seiler talks about this also. Lactate tests are really not necessary for the average guy.
Epic!
Truth. ❤️
Thank you very much Rich for all the quality content you put out for us all!
I would highly recommend you check out Dr. Nun Amen Ra’s work! Some gold right there :)
Hey Peter did you give Rich a booster while you all were hanging out? Any advice for jab injuries for young healthy males, especially those in the military, that were forced and advised by you to get the jabs?
How do you get an implanted blood glucose monitor without a prescription?
I think one of the most interesting things about this speaker is the fact that his mathematical background seems really advanced for a person that is biology nut lol and the ability that background has on helping him purse through data.
That's the engineering coming out !
Lactate issues might irrelevant compared to mitochondrial issues in the Krebs cycle. We have several thousand mitochondria in each of our cells (i.e. 2000 x 30 trillion = lots of mitochondria), each having a life span of about 2 weeks. The questions asked should be - can each mitochondrion adapt and specialise in burning fat or glucose separately ? can each mitochondrion adapt to be energy efficient or are more needed to create extra energy ? does the "gut - brain axis" influence mitochondrial efficiency ? Recent studies have shown that tiredness is a survival process of the brain, and physical stress such exercise increases the number of mitochondria.
Do you know of any studies out there about tiredness and mitochondria? After a 4 year struggle with fatigue (now diagnosed ME/cfs and long covid) and what feels like massive lactate build up, crazy high hr and breathlessness after minimal exertion I’m really interested in zone 2 training and how it might help my mitochondria. There are no specialists I have found locally, just wondered if you can point me to some reading!
I’m 81 and 44 years ago I suffered with lower back pain sciatica and numbness in my right foot. I had to slide to the floor and then slowly rise To my standing position. Tha Canadian back institute chiropractor etc failed. My surgeon said if I didn’t have surgery I would be in pain for the rest of my life. 1994 I was in Calgary looking after and living with my Mom. I was checking out my old neighbourhood and found a Taoist Tai Chi parlour in my old St Charles school. I’ll make a long story short I joined a year later and attended daily for 2hrs for 4 mos because I wanted to master the basics.
During one session I was standing knees bent and seining rotating the spine laterally. I felt a click (a good feeling) and finished the set
One month later the pain had subsided and one year later the sciatica and numbness were gone.
Today I have a woodlot and throw And stack wood some rounds are 200+ lbs. I have no back pain.
The moral 2nd guess the surgeon they are only human. Don’t want them to operate on the wrong area?!!
You are very special Rich if you are still in pain join a Taoist tai chi beginners session in your area. You may be amazed.
Thanks Francis
20:03:04 what does it mean "all off RPE" I know what RPE is but still...
Rich, where to buy that bottle for water?
Consider this proposition: If all movement is initiated at the core, where the bigger-most powerful muscles in the body cross and then spread peripherally (think of the flow of a perfectly cast fly, as in fly fishing), then you would not have to worry about what the individual links in the chain are doing (for instance, the scapula). That is only relevant when we move more peripherally. Ask yourself: is a powerful baseball pitch the result of a powerful arm/shoulder or the refined and well-integrated movement that distributes the effort through the kinetic chain more proportionally even, smoothly, and effortlessly from core to periphery???
1:50:15 …. aside from maybe Jocko and David Goggins, only these two savages would be grinding out a podcast at 3:48 in the morning 😂
So… what’s the best way to improve your Z2 metrics?
I absolutely love Peter and have been listening for years. As a DPT I just wish he’d get off the DNS train. These treatments are effective but not for the reasons he’s mentioning. Imbalances, postural differences, anterior tilts, cervical variations are all adaptable and no clear correlation with pain. I expect why DNS works, like most other exercises work, by improving cortical mapping. This improve sensory input and brain connection to the area, thus reducing the “dangers” sensor response coming from this nervous system. Peter mentions hisself that most athletes have these patterns. Do we really want to assume that athlete level athletes are adapting in a negative way to their loads? I’d argue that their bodies are adapting to the loads they current have to do. Movement, variety, and adaptability are the key. Nothing special about DNS other the variations and sensory integration. The negatives of DNS and PRI should be mentioned here… the framing can often be damaging. IE: making people feel fragile about their movement and making it seem like there is only one way to move safely. I’d love to have Peter do an interview with Peter O’Sullivan, Greg Lehman, or Adam Meakins. They can conceptualize all of this in a way that makes sense with Peters framework but yet don’t make people feel fragile
I was disappointed with his buying into some of the PT stuff/DNS. He is so research and data driven but believes in a lot of PT stuff with no scientific basis. Scapula movement leading to tennis elbow?
At one point, there was mention of being “under muscled” or “adequately muscled”. But, no mention of whether one can be “over muscled”. Personally I’d like to hear about that topic in a future podcast. As an ultra runner, I avoid adding muscle bulk seems like mostly dead weight that has to be fueled…processing extra fuel seems a tax on our organs and potentially our health span.
Please send the studies where too much muscle decreases health, outside of steroid use. In epidemiological studies the greater the muscle (and especially strength) the greater the health
@@bobbobson4030 I do not have any studies to share, merely anecdotal observation that body builders do not tend to be centenarians. What I view as “excessive” muscle mass might be a liability. Why feed all that unneeded muscle. Processing fuel uses energy and stresses organs.
@@RandyKreill There are a couple of good podcasts which if not totally answering your questions will at least provide you some further pathways to look into. Peter's two podcasts with Layne Norton and the Strength Running podcast that features Prof Andy Galpin.
@@RandyKreill I do. So who's probably right? Steroids are another matter
@@bobbobson4030 sir yes sir! I’ll stay lean, vegan and keep running 🏃♂️