<p>In this "Ask Me Anything" (AMA) episode, Peter explains the various levers one can pull to affect longevity with a specific focus on the strategies and tactics one can implement that do not require the help of a physician. Once again, Bob Kaplan, Peter's head of research, will be asking the questions. If you're not a subscriber and listening on a podcast player, you'll only be able to hear a preview of the AMA.<br /> <br /> If you're a subscriber, you can now listen to this full episode on your <a href="https://peterattiamd.com/members/private-podcast-feed/" rel="noopener noreferrer">private RSS feed</a> or on our website at the <a href="https://peterattiamd.com/ama12/" rel="noopener noreferrer" title="https://peterattiamd.com/ama12/">AMA #12 show notes page</a>.<br /> <br /></p> <h2 dir="auto">We discuss:</h2> <ul dir="auto"> <li> <p dir="auto">The five levers you can pull to affect longevity [1:15];</p> </li> <li> <p dir="auto">Nutritional biochemistry: Framework, 3 nutritional interventions, and how to approach your goals, and what you should be tracking [4:30];</p> </li> <li> <p dir="auto">Exercise for brain health, and the 4 components of exercise [20:45];</p> </li> <li> <p dir="auto">Exercise component—Stability [24:30];</p> </li> <li> <p dir="auto">Exercise component—Strength [29:00];</p> </li> <li> <p dir="auto">What is Peter optimizing for with his exercise? [30:30];</p> </li> <li> <p dir="auto">Exercise components—Zone 2 and zone 5 training [33:15];</p> </li> <li> <p dir="auto">More about DNS, and why we need to be careful with rushing kids through neuromuscular development stages [45:00];</p> </li> <li> <p dir="auto">Sleep: How to improve quantity and quality [48:15]; and</p> </li> <li> <p dir="auto">More.</p> </li> </ul> <p>Learn more: <a href="https://peterattiamd.com/">https://peterattiamd.com/</a><br /> <br /> Show notes page for this episode: <a href="https://peterattiamd.com/AMA12">https://peterattiamd.com/AMA12</a><br /> <br /> Subscribe to receive exclusive subscriber-only content: <a href="https://peterattiamd.com/subscribe/">https://peterattiamd.com/subscribe/</a><br /> <br /> Sign up to receive Peter's email newsletter: <a href="https://peterattiamd.com/newsletter/">https://peterattiamd.com/newsletter/</a><br /> <br /> Connect with Peter on <a href="http://Facebook.com/PeterAttiaMD"><u>Faceboo</u></a><u>k</u> | <a href="http://Twitter.com/PeterAttiaMD"><u>Twitter</u></a> | <a href="http://Instagram.com/PeterAttiaMD"><u>Instagram</u></a>.</p>
Actionable Insights
1. Adopt Malleable Nutrition Strategy
Approach nutrition empirically, assuming individual responses vary; be prepared to abandon a dietary plan if it doesn’t produce the desired results, even if it seems ‘right’ on paper.
2. Systematize Diet Change Assessment
When making dietary changes, first define what you are trying to address, then measure relevant outcomes when possible, stick with the plan long enough to assess its effectiveness, and be ready to abandon it if it doesn’t work.
3. Employ Nutritional Restriction Levers
Address nutritional goals by utilizing one or a combination of three levers: dietary restriction (limiting specific macros/food groups), time restriction (eating within a narrow window), or caloric restriction (reducing total food intake).
4. Practice Dietary Restriction
Restrict specific macromolecules or food groups, such as sugar, carbohydrates, animal protein, or certain fats, to achieve desired health outcomes. An example given is restricting carbohydrates outside of vegetables, fruit, and starch.
5. Practice Time Restricted Eating
Limit your eating window to a specific period each day, such as 8 hours (e.g., 16:8 protocol), where you consume only water or tea during the non-eating window.
6. Practice Caloric Restriction
Reduce the total amount of calories you consume daily to achieve health or weight management goals.
7. Measure Diet Success Markers
Track the success of your diet by monitoring objective markers like weight loss or glucose levels, or subjective feelings such as increased energy and reduced lethargy.