Optimal fat intake
I target 1g/lb for protein. What's the optimal fat intake for optimal testosterone for someone that is not on a ketogenic diet? I read somewhere 35-40% is best, but I'd like your evidenced-based opinion. For example, I am 36 year old male, 146 lbs, 15.3% body fat, 5'8" tall, ALMI of 7.92. I am trying to compose my macros to gain lean muscle mass (ALMI is 20th AM percentile) so I have 150 g protein, 220 grams of carbs, 90 grams of fat. Exercise composed of strength training 3-4 days per week and running 15-25 miles per week. Fat sources include balsamic vinaigrette salad dressing, avocado, dark chicken meat, wild salmon, edamame, 70% dark chocolate.
Recommended Blood Tests
Hi, I'm a new member and searching throughout the site, I don't see a comprehensive list of what to include in a blood test. I have had concerns about heart disease, inflammation, and metabolic health. My doctor orders the usual panels that don't include tests like C-reactive protein, apo-B, serum albumin, or even fasting insulin levels. I was hoping you developed a comprehensive list of test, so I don't have to search through the various articles and podcasts. Thank you for all the great information.
Best pathways for senior adults
There are many episodes that seem most beneficial - if your advice is heeded - to those younger (40s-50s). Given the muscles, joints, ligaments, and heart, et al situations of many 70+ year olds, what is your prescribed model for day to day health for those older WRT nutrition, exercise, cognitive performance etc.? Though you've been predominantly healthy your whole life, pretend you are now 75 and many things are more effecting now that you are older.
Power exercises
Can you suggest a few simple exercises for improving power? I’m a 57 year old woman and enjoyed your conversation with Dr. Smith-Ryan, especially the point about how important power is as you age. Your example about stepping off a curb was great. What are a couple of exercises I can do to help with power?
Skin Aging - Sleep, Ayahuasca, Afterglow
I just finished your short about skin, aging, and stress leading to skin aging. I also have heard that not sleeping well can make people look a lot older and feel more stress. I have heard that psychedelics such as mushrooms or ayahuasca lead to the person to experience an afterglow which you can see in their face as the person looks brighter, and as if their skin is glowing after they consume psychedelics. I’ve heard that psychedelics mimic sleep. Is there anything that is released by the brain that is leading to skin and the fat to age differently in the face? It almost seems like serotonin generated from sleep or from when a person consumes psychedelics or some other brain chemical is causing their skin to peer visibly brighter afterwards. The only mechanism I know of is the study about these things mimicking sleep, and how sleeping better can reduce stress, but the effect is usually immediate invisible right after the event in the faces of people that don’t appear pale or gray, but appear much more flesh colored, and as if glowing, I know this through the legal Santo Daime church. So my question is more about the chemicals released from the brain and if they mechanistically due to their proximity to the fat in your face lead to some sort of difference in the way the face ages in response to stress? this question may be relevant to popular topics as Brian Johnson’s currently and your own post about mushrooms and article that you wrote are talking about these possible longevity benefits directly in the cells of which I’m familiar with your recent article articles middleground position. Thank you
MARGINATION OF WBC in highly trained aerobic athletes
I have persistent low WBC. But no health issues and no markers of inflammation in extensive blood testing. My Google searches lead me to believe I have margination of WBC since I do a lot of bike riding outside at z2 and often well above. Please discuss margination in AMA, thank you
GLP 1 vs. Contrave
I am currently taking bupropion with naltrexone and metformin. My Obgyn told me it is basically the Contrave from Europe but they have to change a few mg's to make it allowable here in the U.S. So.... my question is would it be better to be taking the GLP 1 or stay on this other combo forever? I have had success with the combo I am currently taking: I lost 12-15lbs and am happy with the results but I also hear how there are more benefits beyond weight loss with taking a GLP 1. What is better long term? Thank you.
mitochondria function in 62yr old and VO2 max
Hi Peter , wonderful show thank you . I am a 62yr old woman,of above average fitness i think for my age . I am still actively working (on a yacht as a superyacht chef ) which entails standing for long periods of time and lifting heavy things . When I am not on board I up my exercise regime - weight lifting and cardio . I heard on Dr Gabriel Lyons podcast that mitochondria function slows down as we age and older people should consider taking Mitopure or urolithin A to help them be more consistent and get results from their workouts . What is your opinion on this and which brand would you recommend . I am also working on my VO2 max - my watch (apple) gives me a reading of 31.6 which is HIGH . I have you new book - which is fabulous as i love all these things but would you say that the only real way to measure your VO2 max is by having it done professionally at a clinic ? I live in Mallorca Spain when Im not on the yacht . Heres to the Centenian Decathalon !
AI tools for nutrition / food recognition
What is the state of the art for doing image analysis for nutrition studies? I was just listening to Episode #324, which included information on the Nutrition for Precision Health study. As a participant in the study, I used several of their tools for journaling food (though not the glasses that are mentioned). I have also used the free food recognition available through the Zoe app, and that is MUCH better at recognizing foods, at least in home-cooked rather than packaged meals. I haven't tried to quantify the amount of each food, as they focus more on plant diversity than on calorie or macro counts, but it seems to me that recognizing which foods are present accurately is the harder problem. Zoe was recently updated, and I'm just wondering if you have found anything better than its newest version.
Lp(a) in women
What should we make of recent research showing that Lp(a) fluctuates in women in ways it doesn't in men? Given the importance of it, should women test this more than once? When? Does it affect treatment at all? https://www.healio.com/news/cardiology/20251217/womens-hormones-modulate-lpa-but-data-on-management-conflicting
Lp(a) in otherwise healthy individuals
Is a statin a good option for an individual whose has genetically high lp(a) (~120) but has no other problematic lab test results and is relatively healthy, and already has a decent workout routine (incorporating cardio & strength). Where is the research at for other treatments for high lp(a) and is it always necessarily problematic?
Stability, Mobility and Flexibility
Exercise is the backbone of Peter’s strategy for longevity but most of the podcasts to date have focused on strength training, zone 2 or VO2 Max. While I am in full agreement that these three are the most important pillars for extending health span they need to bee built on a foundation of a body that is injury free and moves well. To this end I feel like a deep dive into stability, mobility and flexibility would be be really interesting. Defining all three, weighting there importance in one’s exercise regime and how they contribute to injury prevention as well as any practical take aways for long term injury prevention.
Joint integrity
Hi, i’ve often heard that people can be born with either ‘good’ or ‘bad’ joints - the ‘bad’ ones meaning that they get injured more easily (they are more fragile) or will wear out quicker and need a replacement (like knees or hips), and that the cartilage in a joint only has a limited life and if it gets worn out you need to go for a replacement surgery…. While i’d always thought that building muscle and range of motion around any joint is the best way to ‘bulletproof’ it, is there anything else that we should be doing to prevent a joint from getting worn out and needing a replacement surgery? John
Gadolinium risk over time and exposure
I have been dx with the BRCA2 mutation and have many big decisions to make. On the prevention side of things (vs. surgical) I would have to undergo 2 MRI’s a year (pancreas and breast) for the rest of my life? I am weary of the risk of gadolinium build up especially in my brain. What are your thoughts? Thanks, Kara
Differences in heart rate measurement
What is the difference between the Apple Watch heart rate and the Polar OH1 heart rate? I have put my VO2 levels (results from a treadmill test) into both systems but the calorie count varies quite a bit. I use a chest strap with the Polar system. Which is the most accurate?
Longevity and T1D
Hi Dr Attia, first of all, I love the content you share with us, your work is so meaningful, so congrats for being so kind in spreading knowledge and thank you. Secondly, my daughter has T1D and I’d love to hear a podcast on longevity in T1D. Maybe that’s too specific for the general public, so it could be around autoimmune diseases or another correlated subject. When we first found out she had T1D, the first thing that crossed my mind was: will she have a lower life expectancy because of T1D? And also a lower health span? I believe she can get her maximum potential on both but it takes a lot of effort (and because she is only 8 most of this work is still within parental care). Anyway, not sure if this message will ever reach you but I would love this topic to be explored! You have touched on T1D several times during other podcasts but would be wonderful to have a dedicated one. I wish you and your family a fantastic 2026, and hope your work get spread more and more! Bruna
the role of sports in training load
Loved Loved Loved the AMA on cardio training!! I was absolutely the guy who misunderstood what you were saying and saw Zone 2 as a magical training target. What I took away is the following. We have 3 stages of loading. Stage 1 rest and zone 1, very little training benefit. Stage 2 is zone 2 and let's say 2a for full zone 2, minimal lactate production. 2B lactate consumed in the muscle. 2C lactate consumed in the body. In zone 2, too hard is better than not hard enough. Stage 3 excess lactate buildup. Even during a stage 3 or zone 3/4/5 workout, the mitochondria is working full speed. The muscles are learning to burn all lactate they can, so I still get the training benefit of zone 2 at the higher rates of exertion, I just can't maintain those higher rates for too long. Assuming this is right... the question. How do I think about Sporting activities compared to "pure" training? I have access to a lot of sporting opportunities. One hour on the Elliptical is 9 METS or 64 TRIMP score. In two hours of volleyball, I do 10 METs and 169 TRIMP. 90 minutes of pickleball is a VERY easy to talk myself into and gets 10.5 METs and 154 TRIMP. I have a 2 hour commute and a late career but trying full time job. It is much easier for me to spend an hour or two playing with friends than grinding in the gym. Assuming I am getting my weight training in, can I look at the aerobic work as an area under the curve problem? Where I want to maximize the heart rate over time, as I don't have the time to burn myself out? I average about 100 minutes of some kind of exercise per day. THANKS!!