Heart rate recovery, strength training, rucking, kidney function, & brain health [AMA 49 sneak peek]
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- เผยแพร่เมื่อ 16 มิ.ย. 2024
- Watch the full episode and view show notes here: bit.ly/44haBeY
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In this “Ask Me Anything” (AMA) episode, Peter goes into depth on the topic of brain health, starting with how Alzheimer's disease is diagnosed, the significance of blood-based biomarkers in diagnosis, and what the various APOE gene variants mean in terms of a person's risk of developing Alzheimer's disease. Next, Peter discusses the various strategies for preventing Alzheimer's disease and neurodegeneration. He touches briefly on exercise as a potent tool, but focuses more on lesser-known factors that could impact brain health, such as nutrition supplementation, lipid management, brain games, sauna, oral health, hearing loss, and more.
In this sneak peek, we discuss:
00:00 - Intro
00:24 - Topics: exercise, kidneys, and brain health
03:02 - Rucking: advice for beginners, proper load, packs, and shoes
11:00 - Rucking for women, bone health, using a treadmill, zone 2, and more
15:33 - Building vs. maintaining: when and how to transition from the goal of building muscle and strength to focusing on maintenance
In the full episode, we also discuss:
-Should you lift weights before or after a cardio session?;
-Heart rate recovery: defining heart rate recovery and how it relates to cardiovascular fitness;
-How to measure heart rate recovery, and what is considered a "good" heart rate recovery;
-How kidney health and function typically measured;
-Differentiating between creatine and creatinine;
-The cystatin C blood test as a practical way to assess kidney health;
-How kidney function impacts lifespan and the five stages of kidney disease;
-Slowing the decline of kidney function;
-The main drivers of kidney disease;
-The importance of managing homocysteine levels for brain health;
-The relationship between alcohol consumption and brain health; and
-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 60 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.
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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.com/terms-of-use/ - วิทยาศาสตร์และเทคโนโลยี
![Blood pressure-how to measure, manage, and treat high blood pressure [AMA 48 sneak peek]](http://i.ytimg.com/vi/3T9gIkAXI2c/mqdefault.jpg)
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![Optimizing brain health: Alzheimer's risk factors, APOE, & prevention strategies [AMA 46 sneak peek]](http://i.ytimg.com/vi/ELK-k7DO1Is/mqdefault.jpg)
In this sneak peek, we discuss:
00:00 - Intro
00:24 - Topics: exercise, kidneys, and brain health
03:02 - Rucking: advice for beginners, proper load, packs, and shoes
11:00 - Rucking for women, bone health, using a treadmill, zone 2, and more
15:33 - Building vs. maintaining: when and how to transition from the goal of building muscle and strength to focusing on maintenance
In the full episode, we also discuss:
-Should you lift weights before or after a cardio session?;
-Heart rate recovery: defining heart rate recovery and how it relates to cardiovascular fitness;
-How to measure heart rate recovery, and what is considered a "good" heart rate recovery;
-How kidney health and function typically measured;
-Differentiating between creatine and creatinine;
-The cystatin C blood test as a practical way to assess kidney health;
-How kidney function impacts lifespan and the five stages of kidney disease;
-Slowing the decline of kidney function;
-The main drivers of kidney disease;
-The importance of managing homocysteine levels for brain health;
-The relationship between alcohol consumption and brain health; and
-More.
¹
0:59: 💪 In this AMA, Peter Attia discusses exercise topics such as starting rucking, weight selection, and building vs maintenance in terms of strength.
3:54: 💼 The weight you should carry while hiking depends on your fitness level and the terrain, but it is generally recommended to start with a lighter load and gradually increase the weight.
8:09: 👞 The speaker no longer recommends using minimalist shoes when rock climbing, preferring a boot made by go Ruck instead.
11:31: 🏋 Lifting weights is the most effective way to increase bone mineral density.
15:39: 💪 The video discusses the transition from building strength to maintaining it in fitness training.
Recap by Tammy AI
This is rucking awesome ❤
I started walking regularly 4.5 years ago. I just got a weighted vest and started with 11 lbs. Last Friday I went 8 miles on a varied terrain. After this becomes a little easier I will add weight. When I get to 20 lbs I will get one that puts the weight on my hips. 58 yr old female
That's awesome! Building up gradually and challenging yourself is a smart approach. Adding weight as you get stronger will continue to enhance your fitness and endurance. It's great that you have a plan to switch to a vest that puts the weight on your hips once you reach 20 lbs. This can help distribute the load more effectively.
Mr. Attia would need to show us a video of him doing that shuffle rucking walk.
As Dr Attia said please be prudent when you start rucking. My 69 year old husband lost 45lbs during Covid through caloric restriction and brisk walking with a weighted backpack (didn’t know it was called “rucking”). He was diagnosed with heart failure last Thanksgiving. I can not emphasize enough how shocked we both were! He was in the best health ever and the Drs can’t give us an answer on how the injury (Scar tissue) to his heart occurred. After age 60 I believe everyone should proceed cautiously and if you can get your Dr/Cardiologist to prescribe a treadmill stress test. I wish we would have done that. Very harrowing but he’s doing much better now through medication and stress reduction.
Wow Jennifer thank you for this comment I’m 59 and the last two weeks of June I went hard on my cardio and then July 3 I couldn’t even walk my legs when atrophy I didn’t think anything about my heart I went to the ortho and he said knees hips look good no issues and now this week I’m thinking heart my feet are swelling and I am in fabulous shape, I’m worried this is scary stuff!
Take it easy, lots of protein and get back some muscle mass
@@DeniseBuchman very scary, Denise! Go to the emergency department. They will give you a ECG pronto. With those symptoms I would not take a chance. Please take care and I will say a prayer for a good outcome🙏
@@jenniferperry-pk5zt I just left ER 8 hours and blood work w 2 ekgs and X-rays all good no issues….I don’t think I will get results from ER why my calves feet are swelling - allopathic medicine is good for what they are trained for not digging deeper - where have all the great minds in medicine gone?
Denise, the ER will be interested in ruling out acute injury to the heart muscle. Don't give up on allopathic medicine, go to your GP and/or a cardiologist. Stress test with echo could be useful. Dopler of your legs could be useful. Bottom line: ER doesn't give the end all be all answers.
Thank you for the knowledge 🙏
Read your book, Awesome... I wish you would do something how to maintain with replacement joints, especially the shoulder. In the last three years I have had two replacements on the same shoulder, the second was a revision: a reverse due to overdoing everything with the first. 66 years, avid gym goer (5 times a week), hiit, cardio, non- shoulder lifting, Mobility......was doing hanging (could do 2 min), and pull-ups but no more due to doctor advise, as well as foiling, skiing (water), motorcycles (all no more). I am in preservation mode now wanting longevity. What you say? Oh, and I eat really well
As someone who hadn't spent too much time appreciating the amazing organ that is our Kidneys, I found this episode fascinating. After listening I went and checked my lab history for eGFR based on creatinine levels and saw a trend in the mid 70's. While I know it's not a red flag for most doctors until it hits that 60 threshold, I was curious about what my eGFR would be based on the recommended Cystatin C test. My Dr. was all for it and my eGFR came back 112 this time. As a strength training enthusiast, I carry a decent amount of muscle mass so the lower score bias based on creatinine levels was consistent with the information provided on your show and gave me some peace of mind that my kidneys are in good shape. Thank you Peter!
Hello Peter,
Great content and amazing information. I hope to work for you one day for early medical. Keep up the good work!!
Cameron Segura, RD
I ended up getting Achilles tendinopathy with rucking too much too early; so be careful!
I’d also really love to see how Attia gets into zone 2 while rucking, as I’m close to maxing that out and not getting in Zone 2
Great info.
Wondering if bouldering on a system board (35 degree overhang) could be considered as a good replacement for gym weight training.
(I recognize it’s not identical and more bodyweight but thinking it’s still a strength training exercise..?)
Check out: Norwegian Ruck March Comprehensive Guide or other Swiss and German introductions as they are all super-ruckers
Just finished your book. I am 68 and already doing strength but not VO2 training. The only thing I do is HIIT training. But not very long. Your book challenges me to go longer doubling my time
I consider myself advanced in health and fitness. I even purchased Attia’s last book. And, I’m ok with saying I’ve NEVER heard of rucking until now. 🤷🏻♂️
Thought that was miss spelled
Misspelled
I picked up rucking after reading Michael Easter’s “The Comfort Crisis”. It’s been really interesting seeing other people who ruck. Peter actually talked about it on Oprah. He’s one of its biggest evangelists. I do it 3 times a week. Just got my wife to start.
Rucking is my go to. Never been much on running, so for me Rucking’s strengthening while walking/hiking is super beneficial for me as an added workout to my strength and power training protocols. In addition the cognitive and mental component of being outdoors is amazing! It’s also very scalable to age and capabilities, I personally either do flat rucks or ruck the banks of the retention ponds in my neighborhood if I want more resistance. The “Go Ruck” company is awesome for equipment and training knowledge as well!
Now you have, so get rucking.
Intermittent Sprinting = best exercise in my opinion. Instead of a 5km run/jog, you walk a little then sprint as fast and strongly as you can for 10, 20 or 30 seconds. Walk, catch your breath, sprint again. Repeat over your 5 km. Or you only have 10 mins outside time at lunch, put a few sprints in. Daily sprinting like this is like a daily pill of optimizing health. Sprinting is the quickest way to get your heart racing and blood pumping. Compared to a run, there’s less repetitive strain on your joints, and you push yourself to your maximum = far more benefits to a run at an average pace.
With regard to kidney function or performance are there good or bad bio markers surrounding the pros and cons to Duplex kidney (complete) also known as duplicated ureters from one kidney to the bladder creating two separate drainage systems from one kidney. Can this defeat offset blood pressure results from individuals that don’t have this defect? Since it only affects 1 in few hundred people it seems it can be overlooked.
At what timestamp is Heart rate recovery discussed?
Hello ,,, I'm 73 yo, have had a laminectomy 7 years ago.. some compression is spinal discs. Will Rucking compress discs further or not? Thank you.
The hip or waist belt on a ruck must be sized correctly.
I wonder why a weighted vest has not been considered for rucking.
Okay, so you spent the whole podcast talk about rucking but what happened to heart rate recovery, kidney function, strength training? I wish you would cover all the topics that advertise all your podcasts
Someone burned my house down this
Morning, I was moving in, today was the last day, had almost all my stuff in it. Now I’ve got a backpack and laptop and bed. So how does one survive such things. I was already broke.
I want to see the shuffle please :)
Carrying a heavy backpack hard on the knees! Every step you take with extra weight is pounding the knee joints.
Carrying a heavy backpack strengthens the leg muscles that support the knee. Of course if you already have significant knee damage then choose another option.
I agree. It depends on age and fitness level. As Dr. Attia said -must start out slowly. If you are over the age of 60 and have led a sedentary lifestyle you would really want to start with walking then gradually build up to rucking. Even better-get a treadmill stress test and determine your baseline level of fitness.
The harder they come, the harder I go..I observed ,letting go all control needs, getting friendlier with ourselves is the better option..🤩😉🥳
If type 1 diabetic has tight blood sugar control(a1c below or at 5.4 mmol/L and 90%+ in range of 4.2 to 7.8 mmol/L) can they reduce at least 90% of risks that come with diabetes plus they do other things like strenght training have high vo2 max for their genetic potential,sleep well ect
Exercise and proper nutrition are the 2 most important things when it comes to tackling diabetes.
I did my rucking when I was 60 lbs heavier 😮
Is wearing a weighted vest the same? If not, why?
Partially, the weight will be closer to the body which makes it less awkward than a rucksack. You won't be able to transfer weight to your hips though, but you could combine it with a separate weight belt for that purpose. If you can get enough weight in them, it kinda sounds like an all-round better solution.
@@bobgug8626 Got it, Thanks!
Your generosity towards my infection called Herpes virus is incomparable. You assured me of getting healed and surprisingly after 14days of taking the medication I was tested for herpes Negative. Thanks Dr Ofenmu I will keep letting the world know about your TH-cam channel