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    #08 - Tom Bilyeu: nutrition, fasting, meditation, mindset, immortality, and the secret formula of fulfillment

    Embrace your true passion and stay true to yourself, even if it means making difficult decisions, as it can lead to personal growth and success.

    enAugust 06, 2018

    About this Episode

    Tom Bilyeu is the founder of Impact Theory and a co-founder of Quest Nutrition. In this episode, among the highlights, Tom provides powerful insight he’s gained through his pursuit of fulfillment which led to a billion-dollar company in Quest Nutrition. Tom makes a compelling case that it starts with a growth mindset and he’s determined to impart this knowledge into as many people as possible.

    We discuss:

    • Tom’s history with dieting and his changing views on fat [4:00];
    • Tom’s dream of immortality [10:00];
    • Life leading to Quest Nutrition and how “mindset” made the difference [18:45];
    • Why Tom helped start Quest Nutrition and what made it a success [27:00];
    • Why Tom started Impact Theory [35:00];
    • Money and motivation [44:00];
    • What Tom learned interviewing every employee at Quest, and the one question everyone answers exactly the same [54:15];
    • Tom’s secret formula of fulfillment and the ubiquity of suicide [1:00:00];
    • Nutrition, fasting, sleep, meditation, and other routines Tom uses to function at his best [1:13:15]; and
    • More

    Learn more at www.PeterAttiaMD.com

    Connect with Peter on Facebook | Twitter | Instagram.

    🔑 Key Takeaways

    • Following your passion and finding fulfillment in your work are essential for personal and professional growth.
    • Being open to new ideas and questioning our beliefs can lead to unexpected positive changes and opportunities for growth.
    • Life is about embracing the present moment and the natural progression of different phases, rather than living in fear of regrets or striving for a specific end goal.
    • It's important to prioritize activities and projects that bring us joy and a sense of purpose, rather than relying solely on traditional paths to fulfillment. Maintaining a sense of urgency allows us to continuously grow and stack our passions.
    • When you find true passion and joy in your work, it no longer feels like work. Structuring your life around fulfilling activities brings a sense of purpose and fulfillment.
    • Embracing a growth mindset allows for personal growth, new opportunities, and ultimately leads to success in entrepreneurship.
    • Find a high-pressure and fulfilling work environment that aligns with your interests and values to maximize personal growth and avoid feeling drained and unfulfilled.
    • True fulfillment comes from pursuing passion, building something of value, and prioritizing relationships, rather than solely chasing money.
    • Companies should prioritize building authentic connections, creating value, and engaging meaningfully with customers to succeed in the age of social media.
    • Tom Bilyeu's experience with a troubled student taught him the importance of empathy and using his platform to make a positive impact on others' lives.
    • Embrace your true passion and stay true to yourself, even if it means making difficult decisions, as it can lead to personal growth and success.
    • True transformation comes from within and meaningful rituals can help us embrace important life transitions and redefine ourselves. External factors can't provide the self-worth and fulfillment we seek.
    • Money, when utilized with purpose and vision, can attract talent, create extraordinary outcomes, and transform society. True fulfillment comes from using money to pursue passion and make a significant impact.
    • By focusing on the present, making positive impacts, empowering others, and exploring unknowns, individuals can find personal fulfillment and contribute to the lives of others.
    • Expanding our horizons and surrounding ourselves with ambitious individuals can inspire us to think bigger and achieve extraordinary goals. Don't let your dreams be limited by what you've seen and experienced.
    • Success and fulfillment require a strong belief in oneself, a growth mindset, and the ability to think beyond current limitations.
    • True fulfillment is achieved by challenging oneself, acquiring valuable skills, and using them to make a positive impact on the world while becoming the best version of oneself.
    • Maintaining a healthy microbiome through diet and avoiding excessive antibiotic use may be crucial in the fight against mental health challenges.
    • Prioritizing self-care and maintaining a balance between work and personal life is vital for overall well-being in today's society.
    • Despite personal preferences, both Tom Bilyeu and Peter Attia recognize the importance of the gym and exercise for strength, longevity, and cognitive optimization. They emphasize listening to your body and making modifications as needed to prevent injuries.
    • Finding a personalized dietary approach that suits your body and goals is crucial, whether it's sticking to a strict diet or incorporating occasional deviations.
    • Maintaining a balanced approach to diet and sleep is crucial for optimal cognitive function and overall health. Incorporating protein weeks while alternating between ketosis and intermittent fasting can help maintain muscle hardness. Quality sleep is also vital as insufficient sleep can negatively impact metabolic health.
    • Good sleep and meditation are crucial for memory consolidation, stress reduction, and mindfulness.
    • By focusing on the present moment and embracing pain, individuals can effectively control and manage extreme pain through mental techniques, while also inspiring and energizing others to contribute to a shared vision.
    • Sharing valuable content with authenticity and passion through digital platforms can create profound positive change in people's lives.

    📝 Podcast Summary

    Tom Bilyeu: A Passionate Entrepreneur on Empowering Mission-Based Businesses

    Tom Bilyeu is an incredibly driven individual who is deeply passionate about his work. He created Impact theory to empower mission-based businesses and is always eager to share his knowledge and ideas. One surprising aspect of Tom's character is his commitment to interviewing every person who applied for a job at Quest, regardless of their position. This experience served as a laboratory for his later endeavors and shaped his perspective on growth versus fixed mindsets. Tom's transformation in his views on dieting, fat, and fasting also played a significant role in his personal and professional growth. Overall, this conversation highlights the importance of following one's passion and finding fulfillment in one's work.

    The Power of Open-Mindedness and Challenging Assumptions

    Seeking out disconfirming evidence and being open to learning from others can have a profound impact on our lives. Tom Bilyeu shares how meeting someone who was knowledgeable on a particular topic, even though their views contradicted his own, had a fireworks moment for him. He realized the importance of questioning his beliefs and being willing to admit that he may be suboptimal in certain areas. This mindset led him to try a ketogenic diet, despite initially hating it, and he experienced surprising health benefits such as pain relief and weight loss. The takeaway is that being open-minded and willing to challenge our assumptions can lead to positive changes and new possibilities in our lives.

    Shifting Priorities and the Legacy Fallacy

    Our perspectives and priorities change as we go through different phases of life. Tom Bilyeu realized the importance of fat in his diet and shifted his focus from strength to aesthetics, eventually realizing the significance of performance. Peter Attia posed an interesting thought experiment about immortality and questioned whether one would still want to live forever knowing that everyone they know will eventually die. This conversation highlights the concept of the legacy fallacy, where people often worry about how they will feel on their deathbed and the regrets they may have. But living life based on fear or striving for a specific end goal takes away from the present moment and the logical movements of each phase we experience.

    Finding Fulfillment and Purpose in the Present Moment

    It is important to optimize for the present moment and find fulfillment in the things that bring us joy and energy. While some people may find deep fulfillment in having children, that is not the only path to fulfillment. We have the ability to construct our lives around activities and projects that bring us a sense of purpose and gratification. It is crucial to prioritize the things that excite us and drive us to keep working or pursuing our passions. The concept of living forever may seem tempting, but maintaining a sense of urgency and purpose in our lives is valuable. We have the opportunity to stack our passions and continuously grow in various areas if we maintain that sense of urgency.

    Passion and Joy: The Key to a Fulfilling Life

    Finding true passion and joy in what you do can make it feel like you never have enough time. Tom Bilyeu shares his journey from studying film to starting his own company, where he experiences the thrill of working on projects that excite him. Despite having the resources to live a life of leisure, he finds himself drawn to work on his comic book because it brings him so much joy. This illustrates the importance of structuring one's life around activities that bring fulfillment, even if they are technically work. It's a reminder that when you are genuinely passionate about what you do, it doesn't feel like work at all, and you would choose it over leisure activities without hesitation.

    Breaking Free from a Fixed Mindset

    Having a fixed mindset can limit your growth and potential. Tom Bilyeu initially believed that talent and intelligence were fixed traits, leading him to doubt his abilities and feel stuck in remedial jobs. However, through teaching filmmaking and learning from others, he started to realize that he could improve and make progress. He chose to believe in brain plasticity and the idea that he could change and learn at any age. This decision fueled his excitement and determination to pour himself into getting better. By embracing a growth mindset, Tom was able to break free from his fixed mindset, embark on new opportunities, and ultimately become successful in entrepreneurship.

    The Impact of Environment on Personal Growth and Success

    Finding the right environment can greatly impact personal growth and success. Tom Bilyeu learned the importance of surrounding himself with individuals who pushed him to grow and improve. He found himself thriving in a high-pressure startup setting where he had the opportunity to become the right person for any job in the company. This motivated him to fight and claw his way up, ultimately being the only one left standing. However, Tom also realized the significance of finding fulfillment in his work. He experienced a draining and soul-sucking feeling when he was not passionate about the product or the work he was doing. This highlights the importance of aligning one's interests and values with their career path to avoid feeling drained and unfulfilled.

    Finding Fulfillment Beyond Financial Success

    Sometimes, even when we have achieved financial success, it doesn't guarantee happiness. Tom Bilyeu realized that money alone wasn't fulfilling him, and he decided to make a change. He walked away from a company he co-founded, even though it could have brought him immense wealth. This bold move allowed him to prioritize something deeper and more meaningful – the brotherhood and camaraderie he shared with his co-founders. It also gave him the opportunity to pursue his passion and make a positive impact on people's lives. Tom's story reminds us that true fulfillment comes from doing something we are passionate about and building something of value, rather than just chasing money.

    The Importance of Building Community and Creating Value in the Age of Social Media

    Building a community and creating value are crucial for the success of any company in the age of social media. Tom Bilyeu's realization that social media could change everything and allow people to build communities paved the way for his company's success. Instead of focusing solely on selling products, Bilyeu wanted to bring people together and help them achieve their goals. By making the mission of their company to end metabolic disease and prioritizing authentic storytelling, they were able to differentiate themselves and attract a loyal following. Additionally, they recognized the power of visual platforms like Instagram in the fitness community and used it to their advantage. The key lesson here is that companies should prioritize building meaningful connections, creating value, and being authentic in their engagement with customers.

    The Power of Empathy and Making a Difference

    Tom Bilyeu's experience with a troubled student in college deeply influenced his future endeavors. Through tutoring this student, he discovered the power of making a positive impact on someone's life. This realization planted a seed that grew over the years. As he built his company, Quest, Tom recognized an opportunity to help those who had also grown up in challenging circumstances. Witnessing the struggles of his employees, many of whom had similar backgrounds to the troubled student he once tutored, Tom felt compelled to create a company culture that supports personal growth and provides opportunities for success. This story reminds us of the importance of empathy, resilience, and using our platforms to make a meaningful difference in the lives of others.

    Pursuing Passion and Transforming Minds: The Journey of Tom Bilyeu

    Tom Bilyeu realized the power of changing one's mindset and helping others do the same. He went from a point of hopelessness and uncertainty to building a successful brand worth billions of dollars. Through his experiences, he discovered that he had a passion for helping people transform their minds and achieve success. This led him to start a show called "Inside Quest" where he interviewed successful individuals who shared similar principles of success. However, he faced a brand disconnect and decided to part ways with his partners to create a standalone company called Impact Theory. This demonstrates the importance of pursuing one's true passion and staying true to oneself, even if it means making difficult decisions.

    The Power of Rituals in Personal Growth

    Transitional rituals can have a profound impact on our personal growth and self-perception. Tom Bilyeu shares his experience of undergoing a ritualistic scarification in the form of a tattoo to mark his transition from being single to being married. This act allowed him to face his biggest fear and challenge his limitations, ultimately enabling him to embrace his new identity as a married man. It highlights the significance of creating meaningful rituals that symbolize important life transitions and help us redefine ourselves. Additionally, the conversation touches upon the misconception that external factors like wealth or material possessions will fundamentally change how we feel about ourselves. True transformation comes from within, and no amount of external success can provide the self-worth and fulfillment we seek.

    The Power of Money: Unlocking Possibilities and Impacting Society

    Money itself is inert, but when used with a clear vision and purpose, it becomes a powerful tool to facilitate solutions to problems. Money can be used to attract intelligent and capable individuals to tackle challenges and create extraordinary outcomes. However, the motivation around money can change over time. Initially, the desire for money may be driven by material possessions and status, but as one grows, they realize that true fulfillment comes from using money to pursue what they love and make a significant impact. Role models like Elon Musk demonstrate the potential of leveraging wealth for maximum impact, such as in his ventures like SpaceX. Money, when used wisely, can unlock endless possibilities and contribute to the transformation of society.

    Focus, Impact, and Empowerment: Peter Attia and Tom Bilyeu's Approach to Personal Fulfillment and Contribution

    Both Peter Attia and Tom Bilyeu believe in the power of focusing on what is happening in front of them and making a positive impact on others' lives. Peter shares his shift of interest from aerospace engineering to what's happening on Earth and in the ocean, emphasizing the importance of exploring and understanding the unknowns that are close to us. On the other hand, Tom expresses his passion for ensuring that no one encounters a disempowering mindset, especially through his work in empowering individuals, particularly those from lower-income backgrounds. He aims to create value and help others achieve their goals, even if it means they move on from his company. Both Peter and Tom's motivations, though partly selfish, demonstrate the potential for personal fulfillment and contribution to others.

    Breaking Free from Limiting Beliefs

    Our dreams and desires can be limited by what we have seen and experienced. Tom Bilyeu discovered through interviewing hundreds of people that almost everyone wished for a $1,000,000 when asked what they desired from a magic genie. This revelation made him realize that people's aspirations are often constrained by their surroundings and what they believe to be possible. By being exposed only to dreams of a certain magnitude, individuals limit their potential and never aim for truly extraordinary achievements. This highlights the importance of expanding our horizons, seeking out new experiences, and surrounding ourselves with people who dream big, as it can inspire us to think beyond the limitations we have placed on ourselves and reach for grander goals.

    The Role of Belief and Mindset in Success and Fulfillment

    Belief and mindset play a crucial role in achieving success. Tom Bilyeu realized that his success was not solely dependent on intelligence, but rather on his belief that his efforts would be rewarded. He observed that many people limit their beliefs and only strive for smaller goals, while failing to think big. Bilyeu became obsessed with codifying his mindset and using storytelling to inspire others to think in a way that goes beyond their current reality. Peter Attia also emphasized the importance of fulfillment, which he found to be more challenging to attain than money. This conversation highlights the significance of belief, mindset, and the need for greater imagination to achieve success and fulfillment.

    Finding Fulfillment through Personal Growth and Service

    Fulfillment and true relational joy come from becoming someone you're proud of and serving others. It is not enough to simply engage in pleasurable activities; fulfillment comes from doing the hard things and building a skill set that benefits not only yourself but also those around you. The feeling of fulfillment ebbs and flows with the movements of a day, but it is attained by working hard, gaining powerful skills, and using them to make a positive impact. The cool stories, the ones that bring true fulfillment, are the ones that involve overcoming challenges and pushing oneself beyond their comfort zone. Ultimately, fulfillment is found in serving and bettering the world while becoming the best version of oneself.

    The Alarming Connection Between Mental Health and the Microbiome

    The prevalence of suicide and mental health issues is alarming and widespread. Both Peter Attia and Tom Bilyeu discuss how depression and the feeling that life is not enjoyable has affected countless individuals. They also raise concerns about the microbiome's potential role in mental health, emphasizing its importance and the need for further exploration. Tom's personal experience with his wife's deteriorating health due to the decimation of her microbiome highlights the complex relationship between gut health and neurochemistry. This conversation underscores the significance of maintaining a healthy microbiome through proper diet, avoiding overuse of antibiotics, and not excessively sanitizing. By understanding and addressing these environmental factors, we may have a better chance at combating mental health challenges.

    The Impact of Loneliness and Work-Life Imbalance

    There may be psychological and emotional cues in our environment that contribute to feelings of loneliness and disconnection. The camaraderie and shared sense of purpose that was prevalent in the past, such as in fields like medicine and the military, seem to be diminishing in today's society. This loss of community and support can have negative effects on our well-being. Additionally, the pressures and expectations we put on ourselves and future generations continue to stack, leading to a constant drive for success and a lack of playfulness and downtime. It is crucial to recognize the importance of maintaining a balance between work and personal life, as well as implementing routines and rituals that prioritize self-care, such as proper nutrition and regular exercise.

    Perspectives on the Gym and Exercise

    Even though Tom Bilyeu hates going to the gym, he understands its importance for strength, longevity, and cognitive optimization. He sees going to the gym as a moment filled with pain, disappointment, and limitations, which goes against the things he truly loves to do. On the other hand, Peter Attia enjoys the gym and finds exercise easy for him. He acknowledges that sometimes he lacks the motivation, but overall, it comes naturally to him. Additionally, both individuals highlight the significance of listening to your body and knowing when to abort or modify certain exercises to prevent injuries. Lastly, Tom Bilyeu follows a Whole Foods diet, focusing on variety, including vegetables, eggs, fats from olives and olive oil, and red meat, despite potential concerns.

    High Fat, Low Carb Diet and Intermittent Fasting: Tom Bilyeu and Peter Attia's Approach

    Both Tom Bilyeu and Peter Attia follow a high fat, low carb diet and practice intermittent fasting. Tom emphasizes the importance of sticking to his diet without cheating, except for rare occasions. He also shares his experience of fasting for 5 days, which initially brings boredom and lack of excitement, but ultimately provides a sense of accomplishment. Tom admits to feeling less energetic during the fasting period but notices fat loss. On the other hand, Peter discusses his preference for carbohydrates despite his knowledge and experience with ketosis. Both individuals highlight the significance of finding a dietary approach that suits their individual bodies and goals.

    The Importance of Diet, Sleep, and Balance for Cognitive Function and Health

    Maintaining a balanced approach to diet and sleep is crucial for optimal cognitive function and overall health. Tom Bilyeu shares his personal experience of alternating between weeks of ketosis and protein intake. He notices that staying in ketosis for too long can result in muscle softening, so he incorporates protein weeks to maintain muscle hardness. He also practices intermittent fasting during his ketosis weeks, finding it easier to do so during this time. Additionally, both Tom and Peter Attia emphasize the importance of prioritizing quality sleep. Peter cites a study where participants who had restricted sleep for just two weeks experienced a 50% decrease in glucose disposal, indicating increased insulin resistance. This highlights the negative impact of insufficient sleep on metabolic health.

    The Impact of Sleep Deprivation on Memory Consolidation and the Benefits of Meditation in Managing Stress and Anxiety

    Sleep deprivation can greatly impact memory consolidation. The hippocampus, responsible for memory consolidation, is sensitive to sleep deprivation, leading to gaps in memory. Both Peter Attia and Tom Bilyeu share their experiences of fatigue and sleep deprivation affecting their ability to remember certain periods of their lives. However, Tom Bilyeu also highlights the positive impact of meditation on his life, especially during stressful times. He initially resisted meditation, considering it feminine, but after learning about its biological effects, he embraced it as a game changer. Meditation helps him enter a calm state, manage anxiety, and eliminate background stress. The conversation also touches on the significance of mindfulness meditation in staying present and dealing with negatively valenced emotions rooted in the past or future anticipation. Overall, the key takeaway emphasizes the importance of good sleep and meditation for memory consolidation, stress reduction, and mindfulness.

    Harnessing the Power of the Present Moment and Pain

    Focusing on the present moment and embracing pain can lead to surprising results. Peter Attia discovered that by shifting his attention to his breath and the pain he was experiencing in the moment, he was able to handle extreme pain more effectively. This finding suggests that individuals have the potential for mind control over pain through mental techniques. However, the conversation later unfolds to discuss a different perspective on mind control. Tom Bilyeu emphasizes the importance of energy output, sharing his vision, and creating an enthusiastic environment to attract like-minded individuals. Rather than using mind control tactics, he aims to inspire and energize others, seeking to work with people who are genuinely excited and willing to contribute to the shared vision.

    The Power of Sharing Knowledge and Impacting Lives

    Creating meaningful content and sharing valuable knowledge can have a profound impact on people's lives. Tom Bilyeu expresses his pride and satisfaction in building a successful YouTube channel called Impact Theory, where he interviews inspiring individuals like Peter Attia. Tom shares a heartwarming story of a man who claimed that Tom's content changed his life. This demonstrates the power of the digital age, where extraordinary people can make a difference by sharing their experiences and insights. The conversation highlights the importance of creating content with authenticity and passion, as it can resonate with a wide audience and create significant positive change.

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    • Absolute vs relative VO2 max, the significance of functional threshold power in cycling, and the importance of longer duration tests for accurate assessments [54:00];
    • Portable VO2 testing devices as a practical alternative to lab-based tests [1:05:15];
    • The complexities of measuring ventilation and its impact on performance metrics like VO2 max and heart rate [1:15:45];
    • Training interventions to increase VO2 max, and factors that impact performance outcomes [1:23:30];
    • The respiratory exchange ratio (RER) and endurance sports, and how factors such as diet composition and exercise intensity influence RER values and performance [1:32:45];
    • Science-guided training for versatile athletes: maximizing VO2 max, power, torque, and cadence in cycling, and the importance of incorporating diverse stimuli to enhance performance [1:41:00];
    • Physiological limitations on VO2 max [2:02:15];
    • The different energy systems used during work, and other things to monitor like VCO2 and heart rate [2:06:00];
    • Lactate threshold and other metrics to guide your training [2:10:30];
    • Analysis of a lactate power curve: exploring lactate dynamics in endurance training and performance [2:23:15]; and
    • More.

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    The Peter Attia Drive
    enMarch 18, 2024

    #293 - AMA #57: High-intensity interval training: benefits, risks, protocols, and impact on longevity

    #293 - AMA #57: High-intensity interval training: benefits, risks, protocols, and impact on longevity

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    In this “Ask Me Anything” (AMA) episode, Peter delves into the topic of high-intensity interval training (HIIT), starting with addressing some common misunderstandings around this type of exercise and breaking down what HIIT truly entails. He examines the correlation between HIIT and VO2 max, a vital metric for overall health and longevity, and describes the beneficial impact of HIIT on longevity when incorporated properly. Additionally, he emphasizes the importance of building a wide base of cardiovascular fitness, reveals the optimal protocols for incorporating HIIT into a balanced routine, and discusses the risk of injury and other potential drawbacks of HIIT.

    If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #57 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

    We discuss:

    • Common questions about high-intensity interval training (HIIT) [1:30];
    • The origins of HIIT [3:15];
    • Defining HIIT training and differentiating it from sprint interval training (SIT) [5:45];
    • Why HIIT is often touted as a more efficient way to exercise [14:00];
    • Navigating the nuances of HIIT research: understanding limitations and the importance of a blended exercise routine [20:30];
    • The four pillars of exercise [24:15];
    • Using HIIT to improve VO2 max [26:00];
    • HIIT training for the untrained individual: impact on VO2 max and the interplay between exercise-induced adaptations and potential weight loss [33:00];
    • Sprint interval training (SIT) vs. HIIT: comparing the relative improvements in VO2 max and the impact of longer duration intervals [40:00];
    • Benefits and limitations of HIIT, drawbacks of overtraining with HIIT, and the importance of a diversified routine to increase total cardiorespiratory capacity [44:15];
    • HIIT protocols Peter recommends [58:45];
    • The risk of injury and other potential drawbacks of HIIT [1:02:15];
    • The importance of incorporating a balance of continuous moderate-intensity cardio and HIIT when aiming for longevity [1:04:00]; and
    • More.

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    The Peter Attia Drive
    enMarch 11, 2024

    #292 ‒ Rucking: benefits, gear, FAQs, and the journey from Special Forces to founding GORUCK | Jason McCarthy

    #292 ‒ Rucking: benefits, gear, FAQs, and the journey from Special Forces to founding GORUCK | Jason McCarthy

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    Jason McCarthy is a former US Special Forces member and the founder of GORUCK, a company specializing in rucking equipment. In this episode, Jason recounts his journey from military service to navigating the challenging transition back into civilian life and ultimately embracing the mission of introducing rucking to the masses. Delving into the significance of rucking in military training and its applicability to the wider population, he discusses the mental and physical benefits of rucking as a mode of training, provides practical tips for beginners, and answers frequently asked questions about packs, weights, footwear, and more.

    We discuss:

    • Jason’s upbringing and what inspired him to join the military [3:15];
    • Jason’s path to becoming a Green Beret, his calling to serve, and staying true to oneself [10:30];
    • About the Green Berets: their role in the military, unique abilities, missions, and more [20:00];
    • The mental and physical challenges of special forces training and selection [25:00];
    • Rucking challenges as a Green Beret [37:00];
    • How Jason trained in his off-time and stayed mentally prepared [46:30];
    • Jason’s difficult decision to leave the army, and the challenges many veterans face returning to civilian life [51:30];
    • Jason’s struggles after leaving the army: loss of identity, feelings of shame, and the how he overcame a period of despair [57:15];
    • The origin of GORUCK [1:10:30];
    • The GORUCK Challenge [1:24:30];
    • The company's evolution from event organizer to manufacturing specialist, spurred by the growing interest in rucking as a form of training [1:35:30];
    • FAQs about rucking: packs, weight, rucksack vs. weighted vest, chest straps, and more [1:38:45];
    • Commemorating Normandy: GORUCK's plans for the 80th anniversary of the Normandy landings [1:51:30];
    • Footwear for rucking, and how GORUCK got into the footwear business [1:57:30];
    • How to avoid the most common injuries from rucking, and the benefits of rucking for VO2 max, strength, and sleep quality [2:05:00];
    • Advice for using rucking as a mode of training, and the advantages of rucking over other forms of training [2:12:45]; and
    • More.

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    The Peter Attia Drive
    enMarch 04, 2024

    #291 ‒ The role of testosterone in males and females, performance-enhancing drugs, sustainable fat loss, supplements, and more | Derek, More Plates More Dates Pt.2

    #291 ‒ The role of testosterone in males and females, performance-enhancing drugs, sustainable fat loss, supplements, and more | Derek, More Plates More Dates Pt.2

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    Derek is a fitness educator, the entrepreneur behind More Plates More Dates, and an expert in exogenous molecules commonly used and misused by bodybuilders and athletes. In this episode, Derek returns to the podcast to explore the impact of exogenous molecules on male and female health. He covers testosterone, DHT, DHEA, progesterone, clomiphene (Clomid), hCG, and various peptides, alongside updates from the FDA affecting peptide use. Additionally, he addresses the recent hype around increasing muscle mass through myostatin inhibition via follistatin gene therapy and supplementation. Additionally, Derek discusses the various strategies that bodybuilders use for losing fat while preserving muscle, including insights on weight loss drugs.

    We discuss:

    • Testosterone and DHT: mechanisms of action, regulation of muscle growth, and influence on male and female characteristics [2:15];
    • TRT in women: the complexities and potential risks associated with testosterone use in women [9:00];
    • DHEA supplementation: exploring the benefits and risks for women, and the differing effects on men vs. women [22:00];
    • The role of progesterone in both men and women, pros and cons of supplementation, the importance of tailored doses, and more [28:00];
    • Measuring levels of free testosterone [37:15];
    • The trend towards earlier interest in TRT, and the risks of underground sources of testosterone [42:00];
    • The complexities and considerations surrounding the use of Clomid, E-Clomid, and hCG in TRT [46:00];
    • Low testosterone: diagnosis, potential causes, treatment options, and other considerations [53:45];
    • Growth hormone-releasing peptides: rationale and implications of the recent FDA categorization as high-risk substances [1:03:45];
    • Follistatin gene therapy and myostatin inhibition for increasing muscle mass: the recent hype online, human and animal data, and the need for more research [1:14:45];
    • Simple tips for lowering calorie intake and losing fat [1:32:30];
    • Methods of sustainable fat loss with muscle preservation: insights gleaned from bodybuilders [1:40:00];
    • Could prolonged fasting impact testosterone levels? [1:55:30];
    • High-protein ice cream [1:57:00];
    • Exploring fat loss supplements and drugs: L-carnitine, yohimbine, and more [2:02:15];
    • Potential remedies for individuals experiencing metabolic dysfunction due to hypercortisolemia [2:12:30];
    • The cornerstones of body composition improvement remain nutrition and exercise, even in the presence of exogenous testosterone [2:19:15];
    • The importance of approaching health advice found online with a critical eye and a healthy dose of skepticism [2:23:30]; and
    • More.

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    The Peter Attia Drive
    enFebruary 26, 2024

    #290 ‒ Liquid biopsies for early cancer detection, the role of epigenetics in aging, and the future of aging research | Alex Aravanis, M.D., Ph.D.

    #290 ‒ Liquid biopsies for early cancer detection, the role of epigenetics in aging, and the future of aging research | Alex Aravanis, M.D., Ph.D.

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    Alex Aravanis is a leader in research and development of technologies and clinical tests utilizing the latest tools in DNA analysis and data science. In this episode, Alex delves into two interconnected topics: liquid biopsies and epigenetics. He begins by tracing the trajectory of genome sequencing and tumor sequencing, setting the stage for a detailed exploration of liquid biopsies as an early cancer detection method. The discussion encompasses key concepts such as cell-free DNA, DNA methylation, sensitivity, specificity, and the predictive values associated with liquid biopsies. Transitioning to epigenetics, Alex examines the intricate interplay of DNA methylation and aging biology and explores the possibility of using cellular reprogramming to reverse epigenetic changes that occur with aging.

    We discuss:

    • Alex’s background in applying engineering to problems in medicine [3:15];
    • A primer on human genetics, and the history and current landscape of DNA sequencing [11:00];
    • The advent and evolution of liquid biopsies for early detection of cancer [23:15];
    • The role of cell-free DNA in cancer detection: how incidental findings in non-invasive prenatal testing led to the development of liquid biopsies [40:15];
    • The development of a universal blood test for cancer detection and a discussion of specificity of tests [46:00];
    • Advancements in cell-free DNA analysis and development of a multi-cancer screening test at GRAIL [51:00];
    • DNA methylation explained [58:15];
    • Optimizing cancer detection with methylation analysis of cfDNA in small blood samples [1:02:45];
    • The importance of understanding sensitivity, specificity, positive predictive value, and negative predictive value in cancer screening [1:08:00];
    • The performance of the GRAIL Galleri test and its ability to detect various types and stages of cancer [1:21:00];
    • Do early cancer detection methods, like liquid biopsies, translate to improvement in overall survival? [1:27:45];
    • The role of epigenetics in aging [1:39:30];
    • How cell-free DNA methylation patterns can help identify a cancer’s tissue of origin [1:45:30];
    • Cellular and epigenetic reprogramming and other exciting work in the field of aging [1:52:30]; and
    • More.

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    The Peter Attia Drive
    enFebruary 19, 2024

    #289 - AMA #56: Cancer screening: pros and cons, screening options, interpreting results, and more

    #289 - AMA #56: Cancer screening: pros and cons, screening options, interpreting results, and more

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    In this “Ask Me Anything” (AMA) episode, the conversation focuses on cancer screening, a topic often shrouded in confusion yet crucial to understand given that early identification of a cancer is an essential part of survival strategy. Peter examines the arguments both for and against cancer screening, including addressing why some trials may show no benefit to screening. He then delves into the various screening modalities available for different cancers, highlights the pros and cons associated with each, and explains how to interpret the results. Additionally, Peter provides guidance for navigating outside of the relatively narrow and confined screening guidelines for various types of screening tests.

    If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #56 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

    We discuss:

    • Why understanding cancer screening is crucial [2:45];
    • The prevalence of cancer diagnosis and mortality rates [4:30];
    • Why cancer screening and early detection is such an important part of the strategy to survive a cancer diagnosis [11:00];
    • Data on how cancer screening impacts survivability of cancer [16:30];
    • Inconsistencies between cancer screening trials regarding benefits to survival rates [25:45];
    • What are some of the reasons why clinical trials don’t always improve cancer-specific mortality? [30:15];
    • What are the arguments against population-level cancer screening? [42:00];
    • Cancer screening outside the recommended guidelines: risks and benefits, interpreting results, and other considerations [46:00];
    • Understanding sensitivity and specificity when reviewing screening results [52:30];
    • Risks and complications associated with colonoscopies [55:45];
    • Cancer screening modalities: options for cancer screening both within standard recommendations and beyond [58:30];
    • The strengths and limitations of various types of cancer screening [1:02:15];
    • Understanding positive and negative predictive value using sensitivity, specificity, and pretest probability [1:11:45];
    • Factors that influence an individual's pretest probability of cancer [1:13:45];
    • How to interpret cancer screening results [1:18:15];
    • The importance of having an advocate when considering out-of-guideline cancer screening tests [1:23:30];
    • How stacking multiple cancer screening modalities can decrease the risk of false positives [1:29:30];
    • Advice and guidance for making decisions related to cancer screening [1:31:15]; and
    • More.

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    #288 ‒ The impact of gratitude, serving others, embracing mortality, and living intentionally | Walter Green

    #288 ‒ The impact of gratitude, serving others, embracing mortality, and living intentionally | Walter Green

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    Walter Green is a remarkable philanthropist, mentor, author of This Is the Moment!, and founder of the impactful “Say It Now” movement. In this episode, Walter delves into the unique insights gained from his challenging upbringing, discusses embracing mortality, and highlights the mindset of “finishing strong.” He shares insights on intentionality, thinking in reverse, saying “no,” prioritizing relationships, and the essence of focusing on others. The conversation focuses on the “Say It Now” movement, which stresses the importance of expressing sentiments to loved ones well before the end of life.

    We discuss:

    • How Peter and Walter met through Ric Elias [2:45];
    • The unique perspectives and life lessons provided by Walter’s challenging childhood [5:30];
    • Walter’s harrowing experience with a sudden mental breakdown and his subsequent recovery with the help of therapy [11:15];
    • A diverse professional journey ending in great success [18:15];
    • The birth of a movement: celebrating friendships through public tributes and expressing gratitude to those who have shaped your life’s journey [22:30];
    • Intentionality, thinking in reverse, saying “no”, and other guiding principles for Walter [30:00];
    • Walter’s global journey of gratitude on his 70th birthday: visiting friends and creating memorable experiences [39:15];
    • The profound impact of acknowledging and expressing gratitude for the people who contribute to our lives [46:15];
    • The key elements for creating meaningful connections and cultivating deep, authentic friendships [52:15];
    • The “Say It Now” movement: the inspiration behind the remarkably impactful initiative [58:30];
    • What “finishing strong” means to Walter [1:07:30];
    • Finding peace at the end of life through expressing gratitude and finding purpose in serving others [1:16:00];
    • Resources to learn about “Say It Now” [1:26:15]; and
    • More.

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