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<p><a href="https://peterattiamd.com/ama49/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230717-pod-ama49&utm_content=230717-pod-ama49-podfeed"> View the Show Notes Page for This Episode</a></p> <p><a href="https://peterattiamd.com/subscribe/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230717-pod-ama49&utm_content=230717-pod-ama49-podfeed"> Become a Member to Receive Exclusive Content</a></p> <p><a href="https://peterattiamd.com/newsletter/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230717-pod-ama49&utm_content=230717-pod-ama49-podfeed"> Sign Up to Receive Peter's Weekly Newsletter</a></p> <p>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.</p> <p>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 <a href="https://peterattiamd.com/members/private-podcast-feed/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230717-pod-ama49&utm_content=230717-pod-ama49-podfeed"> private RSS feed</a> or our website at the <a href="http://peterattiamd.com/ama49/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230717-pod-ama46&utm_content=230717-pod-ama49-podfeed"> AMA #49 show notes page</a>. If you are not a subscriber, you can learn more about the subscriber benefits <a href="https://peterattiamd.com/subscribe/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=%20230717-pod-ama49&utm_content=230717-pod-ama49-podfeed"> here</a>.</p> <p><strong>We discuss:</strong></p> <ul type="disc"> <li>Topics: exercise, kidneys, and brain health [1:30];</li> <li>Rucking: advice for beginners, proper load, packs, and shoes [4:30];</li> <li>Rucking for women, bone health, using a treadmill, zone 2, and more [11:45];</li> <li>Building vs. maintaining: when and how to transition from the goal of building muscle and strength to focusing on maintenance [16:00];</li> <li>Should you lift weights before or after a cardio session? [24:00];</li> <li>Heart rate recovery: defining heart rate recovery and how it relates to cardiovascular fitness [28:45];</li> <li>How to measure heart rate recovery, and what is considered a "good" heart rate recovery [33:15];</li> <li>How kidney health and function typically measured [42:30];</li> <li>Differentiating between creatine and creatinine [48:15];</li> <li>The cystatin C blood test as a practical way to assess kidney health [52:45];</li> <li>How kidney function impacts lifespan and the five stages of kidney disease [59:15];</li> <li>Slowing the decline of kidney function [1:08:15];</li> <li>The main drivers of kidney disease [1:11:15];</li> <li>The importance of managing homocysteine levels for brain health [1:14:00];</li> <li>The relationship between alcohol consumption and brain health [1:21:30]; and</li> <li>More.</li> </ul> <p>Connect With Peter on <a href="https://twitter.com/PeterAttiaMD">Twitter</a>, <a href="https://www.instagram.com/peterattiamd/">Instagram</a>, <a href="https://www.facebook.com/peterattiamd/">Facebook</a> and <a href="https://www.youtube.com/channel/UC8kGsMa0LygSX9nkBcBH1Sg">YouTube</a></p>
Actionable Insights
1. Start Rucking Safely
Begin rucking with a low weight, even an empty pack, to allow your body to adapt and prevent injury, ensuring you enjoy the activity. Gradually increase the weight, stopping at around one-third of your body weight, and only add more if the previous ruck felt easy.
2. Optimize Ruck Pack Fit
Experiment with your ruck pack’s waistband, front strap, and shoulder straps to distribute weight effectively. Prioritize using a hip belt to shift more weight onto your hips and off your shoulders, which can enhance comfort and reduce strain.
When rucking, especially on uneven terrain or with significant weight, opt for a supportive shoe or boot (e.g., with an 8mm drop) rather than a minimalist shoe. This provides extra support to reduce the risk of ankle injuries, reserving minimalist shoes for controlled environments.
4. Rucking for Bone Health
Incorporate rucking as a beneficial load-bearing activity to support bone mineral density, particularly for women. However, understand that lifting weights (e.g., pressing, pulling, carrying heavy things) is the primary and most impactful method for strengthening bones across the entire body.
5. Achieve Zone 2 Rucking on Treadmill
To engage in Zone 2 rucking indoors, set your treadmill speed to 2.5-3 miles per hour and progressively increase the incline. This method allows gravity to provide resistance, helping you reach your target heart rate zone.
6. Use Shuffle Run for Zone 2 Rucking
For fitter individuals who struggle to reach Zone 2 while rucking, adopt a “shuffle run” technique by keeping knees bent and shuffling feet forward quickly without high lifts. This method is effective for increasing intensity while being gentler on the knees than traditional running.