311 ‒ Longevity 101: a foundational guide to Peter's frameworks for longevity

Comments · 149

• PE

  @PeterAttiaMD · 2 years ago · pinned

  In this episode, we discuss: <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=77">0:01:17</a> - Overview of episode topics and structure <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=194">0:03:14</a> - How Peter defines longevity <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=738">0:12:18</a> - Why healthspan is a crucial component of longevity <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=1024">0:17:04</a> - The evolution of medicine from medicine 1.0 to 2.0, and the emergence of medicine 3.0 <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=1713">0:28:33</a> - Overview of atherosclerotic diseases: the 3 pathways of ASCVD, preventative measures, and the impact of metabolic health <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=2175">0:36:15</a> - Cancer: genetic and environmental factors, treatment options, and the importance of early and aggressive screening <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=2595">0:43:15</a> - Neurodegenerative diseases: causes, prevention, and the role of genetics and metabolic health <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=2840">0:47:20</a> - The spectrum of metabolic diseases <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=2912">0:48:32</a> - Why it’s never too late to start thinking about longevity <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=3076">0:51:16</a> - The 5 components of the longevity toolkit <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=3156">0:52:36</a> - Peter’s framework for exercise—The Centenarian Decathlon <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=3904">1:05:04</a> - Peter’s nutritional framework: energy balance, protein intake, and more <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=4527">1:15:27</a> - Sleep: the vital role of sleep in longevity, and how to improve sleep habits <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=4879">1:21:19</a> - Drugs and supplements: Peter’s framework for thinking about drugs and supplements as tools for enhancing longevity <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=5099">1:24:59</a> - Why emotional health is a key component of longevity <br><a href="https://www.youtube.com/watch?v=B94rbrZkXPI&amp;t=5286">1:28:06</a> - Advice for newcomers on where to start on their longevity journey

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• CH

  @challengeaging · 2 years ago (edited)

  As a 77 year old male, on 0 medication I have been working on my healthspan for the last 50+ years. Movement has been my religion and therefore fuel to maintain strong movement is also hugely important. As a former pro ski racer and coach, strength and conditioning was a crucial factor in competing in an arena where you are only as good as your ability to redirect forces like gravity centripetal force and momentum to a very small focus point, your inside edge of the skis, to allow you to carve circles on a surface of slick frozen water at speeds of up to 70 mph while enduring 3+ Gs of gravity. Now I mostly cycle, some skiing, and windsurfing. I also workout with weights 2-3 times a week. But the surges and increased blood flow from the form of training I now revere the most is from my latest work as a pedicab operator( bike taxi) non motorized, quads only, in SanFrancisco. The physical demands are enormous, but beyond that the randomness of events encountered is hugely associated with increased brain plasticity. I am the oldest pedaler out there by at least 2 decades but not the slowest😅

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• JU

  @Just4AZ1 · 2 years ago

  As someone who recently turned 70 and on no meds, I do see the physical decline in many areas even though I have been a lifelong gym goer. However, my energy level and mental acuity remain sharp which has a lot to do with the fact I am still working at a job I love.

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• JO

  @joepartner52 · 2 years ago

  I just turned 74. After working with a health span coach for two years I&apos;ve come to believe That half to 3/4 of everything that happens to us as we age has nothing to do with age at all. It has to do with decades of no strenuous exercise, no interest in wellness, and &nbsp;abusing our bodies. We need to drop the paradigm that age kills us. It is all the things we know we should do but don&apos;t.

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• GA

  @gassman55 · 2 years ago (edited)

  I am a 69 y/o paraplegic who was injured in 1997 @41 y/o. I was always was an outdoor hiker and skier (cause of injury), as well as running and lifting since in high school. I remain healthy in attitude as well as physically. No doubt &nbsp;it has been an extra challenge. It is not impossible. I shoot for 120-150 min/week on a hand cycle as well as 2 days of weight training per week. I accept I have additional risk factors which will impact me as I enter another decade but you can fight it. If I can work out you can to. Fix your nutrition, keep your weight down and I hate to use the Nike phase but “Just do it”. Good luck. It can influence the quality of the years left on this planet.

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• TH

  @thelionsam · 2 years ago

  When PA talks about &apos;inevitable decline&apos; I think there is a possible case he misses...<br>Someone who, when young, lead a very health suppressing life but then in more senior years turned things around. <br>The result, for a time at least, is that the individual improves as they age....

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• SA

  @santiagoaranda6378 · 2 years ago

  By far the best and more clear and professional advice given online. Thanks Peter!!

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• GU

  @guyiuculano9690 · 2 years ago

  I’m 60 and mine is outdoor exercise, especially in nature when possible performing activities such as sprinting, occasional longer runs all done out in nature and natural surroundings, also calisthenics, primal movement, climbing, basic natural/primal parkour, ground and quadrupedal movement and it’s been a total game changer compared to typical standard gym workouts which I don’t bother with anymore but still do outdoor strength/power training using weights, weighted and unweighted body natural movements etc!

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• RC

  @RC_NotTheCola · 2 years ago (edited)

  Training to avoid a life you don&apos;t want, that&apos;s my focus. &nbsp;Both parents lost their lives before 66 (1 cancer, 1 alive but disabled from a stroke with no real quality of life). &nbsp;Don&apos;t let others in your life hold you back, you can only control you.

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• MY

  @mytube785 · 2 years ago (edited)

  It’d be good to see more publications and discussions about Medicine 3.0…. <br><br>It seems, as it stands now, “Medicine 3.0”is just like an evolution of some medicine specialties and practices, such as preventive medicine, geriatric medicine, physical rehabilitation medicine, psychiatry, even chiropractics, plus nutrition science, into a practice to address chronic disease and aging. &nbsp; <br><br>Maybe it’s a new version of family medicine that incorporates some aspects of aforementioned medical specialties (and others) to (only) deal with chronic diseases and aging. &nbsp;<br><br>Maybe it should be called “Chronic Disease and Longevity Medicine”. &nbsp;Then, as a major discipline and specialty, it can have residency programs, even fellowship programs, to train next general physicians.

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• AL

  @alisonholtom160 · 1 year ago

  Thank you so very much for &apos;no adds&apos; Dr Peter, you are awesomeness!

• KA

  @karenschmoutz6785 · 2 years ago (edited)

  The section about cognitive ‘decline’ could be quite depressing if we thought about it only as a normal descriptor of aging brain function. &nbsp;I prefer to call it ‘Cognitive Evolution’. &nbsp;I see it on a near-daily basis in myself but the one thing that brought it front and center was my weekly piano lessons. &nbsp;I began playing again at age 64, which was 50 years after my last lessons, and thought I had forgotten how to read music. &nbsp;Remarkably (to me) I had not. &nbsp;The WAY I learn has changed—decreased speed, retention, recall—but it still does happen. &nbsp;It’s simply Different now. &nbsp;The synaptic connections feel like they take a longer path to get the end result, but they do still reach the ultimate destination. Perhaps because I have been an RN for over 40 years I see this in a more ‘clinical’ way. &nbsp;I learned so much from your book and am in complete agreement with your about the next stage—Medicine 3.0. &nbsp;Our entire approach to health and how we achieve an optimal state must change drastically.

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