peter attia covid-19

Dr. Peter Attia on The Investor’s Field Guide

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Longevity and Healthspan
  • Much of engineering is just reverse engineering – starting from your desired end point
    • In many ways, the science of longevity is similar to this – you know what the desired outcome is, now how do we get there?
  • Check out Peter’s longevity chart
    • You get into the bottom 50% of the quality of your life, in the last decade
    • The average American lives to 80 or 81
  • If you don’t smoke, are over 40, and aren’t suicidal, there’s an 80% chance you’ll die of one of these four things:
    • Cardiovascular and cerebrovascular disease
    • Cancer
    • Neurodegenerative disease
    • Accidental deaths
  • Peter recommends strength training, and to never stop strength training
    • It can be the difference of breaking and not breaking your hip when you’re 75
The 4 Dimensions of Health Span
  • Cognition – executive function, processing speed, short term memory
  • Physical – maintenance of muscle mass, functional movement, freedom from pain
  • Sense of purpose and social support
  • Capacity to cope with distress
The Playbook for Living Longer
  • “The single most important thing you can do to live longer, is pick the right parents” – genetics can trump a lot
  • The biggest leaps in human longevity came from sanitation developments, germ theory, and antibiotics
  • There’s 7 things you can fiddle with – food, exercise, sleep, modulation of stress, drugs, supplements, and hormones
  • Triangulation – putting together the insights for these three pillars:
    • Looking at the data on centenarians (the people who live to be 100+), ~0.4% of people
    • Examining non-humans (yeast, worms, flies, mice, apes etc.) – experimenting and seeing how different things effect longevity
    • Examining molecular insights with respect to longevity
      • Example: certain cells in the body, senescents, are cells in the body programmed to do bad things.
        • The more we age, the more senescents cells we get
      • Understanding the mTOR pathway and aging
      • Understanding the conditions for apoptosis
  • Guiding principals of longevity
    • Sometimes evolution provides helpful context for what’s probably best
      • Where it offers good insight – food, exercise, and sleep
        • Ever watch a 3 year old pick something up? They have perfect form. Once we start sitting, our hip flexors become tight, and we don’t have proper squatting form. On the evolutionary scale, chairs are a recent thing. We want to be strong in the positions of our ancestors.
          • Side note – these notes were taken from a Varidesk
        • Sleep – Our ancestors slept for around 8 hours a night. If someone could have “outevolved” this, it probably would have happened. Maybe it will change in a million years, but right now, sleep is needed whether we like it or not.
        • “We did not evolve in an environment where we were constantly fed, it was either feast or famine.” There is no better way to better increase autophagy (cell death of damaged cells) than periodically fasting.
          • As a general rule, if your ancestors didn’t eat it, the probability that it’s good has to be questionable
      • Where does evolution not offer any insight?
        • Mindfulness – our ancestors probably didn’t spend a lot of time being anxious/worried about the future, and probably spent a good amount of time in the present state
        • Nowadays, we’re hardly present
Skin in the Game
  • Check out Nassim Taleb’s new book Skin in the Game
  • Peter used to be pre-diabetic and suffered from metabolic syndrome, what are the most effective things he does differently today?
    • He eats far less carbohydrates than he used to
    • Much more strength training (3x a week) and some form of short intense cardio
    • He prioritizes sleep
    • He meditates 
Gameifying Your Life
  • Peter wears a continuous glucose monitor – he feels the idea of real time feedback helps him eat healthier
    • He aims for a blood glucose level of 85 mg/dl +/- 10 mg/dl
  • Peter also wears an Oura ring
    • Purchase a ring using our link for a $50 discount applied at checkout
  • APOE is the gene that codes for how the brain metabolizes cholesterol
    • APOE exists in three forms (APOE-2, APOE-3, APOE-4)
      • APOE-3 developed 200,000 years ago and APOE-2 developed 50,000 years ago
      • APOE-2 and APOE-3 cause you to be less resistant to parasitic infections in the brain
        • APOE-4 protects your brain from parasite infections
      • APOE-2 people have a a genetic protection against Alzheimer’s disease
        • APOE-4 possessors are genetically predisposed to Alzheimer’s disease
Thought Provoking
  • “In every single survey of human existence, there is not one example of a human species that existed entirely free of animal products”
    • We cannot argue veganism is best in terms of evolution – it may allow for the best outcome, we don’t know, but we can’t point it towards evolution
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Notes By MMiller

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