"going from zero activity to just 90 minutes a week is about a 15 reduction in all cause mortality Jesus Christ Dr Peter attia world-renowned physician doctor for anything performance or longevity rela..."

"[Music] Peter [Music] Dr Peter you talk about so much in your work I've been through every interview you've done your book other conversations you've had you talk about a lot so many things that I'm a..."

"this concept of medicine 3.0 is a concept which I only discovered in your work never had the time used before um what is medicine 3.0 and how did you get to the point when you realized that there need..."

"live longer and I would argue more importantly live better meaning when we're in the last Decades of our life not be in a state of total decline we need a totally different Playbook and that Playbook ..."

"a lot of people probably feel the same way I've gone through my life thinking to some degree I'll worry about avoiding these diseases later I'll I'll when I get to 45 then I'll start taking this thing..."

"but there are a lot of people later in life who think I wish I was a little bit more responsible earlier on how early do some of these disease if you looked at my sort of metabolic health or if you we..."

"are declining it's not an accident that the most powerful athletes in the world are at their peak in their late 20s and early 30s so sprinters for example that's a prime example of a pure pure Power S..."

"it's compounding it is compounding exactly and if you want to live to be 90 free of cardiovascular disease it makes a big difference if you can slow it down when you're in your 20s and 30s interesting..."

"was three years ago in March 2020 2020 when I was watching the TV and it was that confrontation of like oh my God the reason why I'm having a better outcome with this disease is because I'm in better ..."

"thank you thank you so much back to the episode when you talk about the deterioration of Health you have these three categories cognitive decline um decline in loss and function of our physical body a..."

"determined by your cognitive function so what's your processing speed what's your executive function what's your memory all of these things it's determined by your physical health how much strength do..."

"so what you really need to do is think about a way to have all of these things in order what does she mean by your own misery well I mean I think at that point in my life I mean I there's there's no t..."

"daughter's best friend so my younger daughter's best friend her mom died of cancer and so all the parents you know we're at the free we're at the funeral and at the time I was you know really going th..."

"me is that painful to admit yes it's painful to admit today and it was painful to acknowledge then wow I'm so impressed that you're able to because I thinking about cognitive dissonance and how psycho..."

"right that chapter is a significant deviation from the first 16 chapters so there's 17 chapters in the book and I I basically make the argument that I am the doctor for 16 of them the first 16 I'm tal..."

"and some of those adaptations that are negative are addictions some of them are other maladaptive behaviors like anger some of them include you know things like codependencies so you can sort of look ..."

"of things that cause sort of I guess longevity of one's Health span is that emotional health deterioration so before we get into the other two my question really was on that third point of emotional h..."

"I did not want to go but it was there was a an ultimatum essentially yeah wow what was the greatest sort of gift that process gave you oh it gave me my life I mean it literally saved my life really fo..."

"and and more than that I was able to get rid of it really yeah I'll give you one very tangible example I had a very very vocal inner critic um and I think I'm sure many people listening to us can rela..."

"closest friend as if it were them who made the mistake and I say hey Chris I know you're having a bad day today I can tell it's hard you're not shooting well it's okay you know what some days it's jus..."

"do I get excited about this look maybe the answer is as a 30 year old you don't need to get excited about you know your nutrition and exercise in your sleep as much as a 50 year old does but a there's..."

"thing you sort of do learn in traditional medicine is you you at least learn about the the pharmacologic side of it you don't really learn anything about supplements so most doctors don't really under..."

"exercise then how can you prove to me that exercise is important yeah it's a great question so start with the easiest way to do this is to look at what the absence of exercise does versus looking at t..."

"gold standard for understanding death and disease because it takes into account every form of death okay okay what if you have type 2 diabetes everybody understands that having type 2 diabetes is very..."

"between strength and muscle mass okay yep we can do it so muscle mass just if we did it just on muscle mass it's about two or a 100 difference so muscle mass turns out to be an amazing proxy for stren..."

"going to figure out is taking more oxygen from the air that I breathe a sign of good health yes it means it's it speaks to how hard how fast and hard your heart can pump yeah and how good your muscles..."

"why why the is the muscle mass piece so important and the strength piece why is that causing me to stay alive I think there are several reasons as you get so there's there's I put them in two buckets ..."

"if you're 30 years old it's impossible to Fathom this stuff because you're indestructible yeah yeah even at my age I mean I feel indestructible and I'm 50 but this changes and we have to do all we can..."

"careful to to try to be as realistic as possible I I get a little put off when I see people in this sort of quote-unquote longevity space saying things that I think are just science fiction right like..."

"um what I think we do not need to do is accept the complete and total inevitability of Rapid decline so the decline is non-linear this is the important thing to understand so what was your decline fro..."

"because listen can it be is it I've got to change my whole life in exercise seven days a week and run marathons now Dr Peter or is this what would you recommend I always start this question by saying ..."

"I mean of course it's not going to be the same every day and and it looks different but but it's going to average out to 10 to 14 hours a week but but rather than tell somebody that because I think th..."

"probably spend more time convincing people not on the all-cause mortality data but on the health spandex because people don't we didn't think about it yeah death is so abstract it really I don't think..."

"what do you want to physically be able to do throughout your life and it's easier in people who have been around aging people yeah you know which again a lot of people in their 30s their parents aren'..."

"actually Jack who films the podcast he he after I shared that with him he and we had some guests on the podcast um he shared with me his own moment where he was climbing a mountain I think last month ..."

"you wrote one of the chapters in your book is about stability um found that really um surprising again I'd never even come across the concept of stability or why it's important that's why it needed an..."

"something like that so the analogy I use in the book to describe this is that of a car because I love cars and I talk about the difference between a race car and a street car a race car can be even ha..."

"um playing football but I have a couple of suspicions surrounding it because about a month before I got the foot pain that they call plantar fasciitis plantar fasciitis so I went to the I think it's c..."

"well and look I mean it's it's hamstring injuries are very stubborn injuries um and a lot of people are really imbalanced right much stronger quads than hamstrings um my personal take is and I'm sure ..."

"food is so abundant today I mean these people did not struggle with obesity because they weren't surrounded by really tasty hyper hyper palatable calorie dense food in total excess we are that means w..."

"I rock three or four times every week and luckily where I live in Austin Texas it's incredibly hilly so it's just up and down up and down very steep hills and I'll go anywhere from you know 50 60 poun..."

"that's airbnb.co.uk slash host sugar is it an interesting topic because it's really been demonized I think and may maybe rightfully so but um I wanted to talk to you about sugar because it's actually ..."

"this is a very complicated topic and I think it's one that's also very contentious and it's also one in which I've probably my thinking has probably also evolved as as as the science I think has kind ..."

"that's taking a long time to exit your stomach but if you drink a big glass of apple juice well I mean first of all that's much more fructose and it's liquid and it's just going straight out of your s..."

"um what's always diet drinks though yeah so I look I don't drink them personally very often um and in part that's I think due to a little bit of uncertainty I think we still have about their impact on..."

"has the advantage of being the most direct way to do this but it has a disadvantage frankly of being harder to do in some ways you have to pay the most attention to it it also has the advantage by the..."

"accident that people who go on a carnivore diet typically lose a ton of weight same is true of a ketogenic diet I did it yeah my scales it was like this this was the it was a it was a horizontal line ..."

"restriction and people call this intermittent fasting as well but it's basically saying all right how about I create a smaller window in which I eat so I'm just going to allow myself to eat you know f..."

"thing but the cognitive impact as well has been quite quite big for me um so you don't fast no no I used to fast a lot I mean I used to do days and days at a time alcohol another thing I wanted to tal..."

"you're trying to convince them of the importance of sleep it's so interesting I'll tell you it's not even a stat I think it's more of it almost goes back to the type of discussion you'd have with some..."

"as far as estrogen and progesterone replacement therapy or hormone replacement therapy for women I think this is unfortunately a very controversial topic that shouldn't be uh I think it's anybody who'..."

"things so we think a ton about all of these hormones in our patients and um I think um you know you just have to make sure that if you're going down that path you're doing it with a doctor who really ..."

"I'm super scared of all this stuff you know I'm super scared of messing with the chemical balance of my body uh it's my default is is I don't even take like what you call it like penicillin if I'm if ..."

"I'm just always scared I have that default man messing with the chemicals in my body there's no free lunch in life is there your book is amazing um your book is really really amazing um very very comp..."