Drinking
Hello Peter I’m a long time subscriber and listened to you since the first time you were on the Tim Ferris show. I would like to ask your advice on how to reduce drinking alcohol or stop altogether. I feel it’s become an unhealthy habit. I’m 47 years old and in good physical condition. I just had my first child. Baby girl Reese. She’s become my world and I’d like to become healthier for us both. However, I do really like drinking and can’t seem to wrap my brain around living a life without alcohol. But frankly I drink too much; 5-6 nights per week. 4-6 drinks per evening. I know that’s not healthy. Please advise.
Hip abducter/adducter
In your podcast with Adam Cohen the hip abducter/adducter muscles were likened to the rotator cuff of the hip. Very important to keep them strong. Do those abducter/adducter weight machines in gyms do a good job of that? Or do we all need to learn the DNS Star Plank. Or will doing squat variations and hip hinge variations take care of those muscles?
The Seemingly New Craze about TUDCA
Good Morning, I would like your knowledge and opinion on the use of TUDCA as a means of hepatocyte protection/regeneration in individuals with fatty liver and/or liver fibrosis. I have read countless scientific/medical studies, done on mice of course, that seem to point towards a "winner" for liver health. I cant seem to find any studies on humans though and I wasn't sure if you had the answer to this. I would appreciate any discussion on the mechanisms in which TUDCA works, at least in theory. Thank you Dr. Attia and research gang. ~ William
Sunscreen while indoors
I have heard that truckers have more skin cancer on the left side of their face due to UV getting in through the car window. How much should we be concerned about this when inside a building? For example, if I am not going to leave my apartment at all today, do I need to put on sunscreen to protect myself from potential UV coming in through the window? Or is that only necessary in a car or if I would otherwise be next to a window all day?
Need for Sunscreen by UV Index
I always put on sunscreen when I am going outside and the UV index is more than 0. Is this appropriate? In other words, for Fitzpatrick type 2 skin (for example), do I need sunscreen if the UV index is 1? Alternatively, might I need it even when the UV index is 0?
Sunscreen Timing Indoors
We are told to reapply sunscreen every two hours. But does that mean every two hours outdoors, or every two hours regardless (even if indoors)? In other words, is it the sun exposure that is degrading the sunscreen, or will its protective effects wear off regardless of UV exposure? The question can also be expressed in a practical way as follows: Imagine I put on sunscreen in the morning before walking 15 minutes outside to go to class, which lasts for four hours. Before I walk back home, do I need to reapply sunscreen? It's been 4.25 hours since I applied, but only 15 minutes of those were outside. Now, what about at the end of an 8-hour workday?
Lithium orotate for dementia delay or prevention
Hello! First off, I'm sorry for all the over-the-top, unhinged reactions you've been receiving lately. I hope you're able to continue with providing content soon. My question: I've been hearing chatter about supplementing with lithium orotate as a potential tool for delaying or preventing dementia. I'm not sure if there is any quality research behind this. Would you be able to help us evaluate the quality of any studies that address this? Thanks so much and I wish you the best.
Fiber type goals left out of zone two discussion??
“When we talk about longevity training, we often frame it as Hiit (2x per week), Zone 2 plus…..’some strength training.’ But muscle fiber distribution in strength training introduces a meaningful 2×2: Type I vs Type II fibers crossed with Power work, Hypertrophy work, high rep endurance work. Why do you think fiber type—and especially adaptations of Type II fibers at lower intensities—is often left out of the conversation, as if strength training were a single block rather than multiple distinct physiological quadrants? I count 4 or maybe 8 quadrants with two types of aerobic work and three types of barbell work (power, hypertrophy, endurance). this has big implications for sports specific training beyond just the pro athletes to 80% low intensity and 20% high intensity…. Not to mention neurological developments for movement specificity like you might get practicing a specific movement and adapting in that way. Thanks
starting and progressing z2 + older adults
I'm new to your full member podcasts and recently listened to episode #379 – AMA #79: A guide to cardiorespiratory training at any fitness level to improve healthspan, lifespan, and long-term independence. In the section on how to structure and execute a zone 2 workout [A: 59:45, V: 1:05:53], you suggested a practical starting point for people new to cardiorespiratory training: three 30-minute sessions per week. However, I didn't hear you discuss how to ease into this gradually—perhaps by building a base and limiting weekly increases to no more than 10% (or likely less for those already in their 60s or 70s). This concerns me because, as someone now in my mid-60s recovering from years of overtraining, it's taken considerable time to determine sensible weekly progressions (especially when combining aerobic and strength training), and to recognize when to increase volume versus when to hold back. I've read that the commonly cited 10% weekly increase may be optimistic for older adults, which suggests that starting at 90 minutes per week might not be appropriate for everyone. My questions are: 1. What actual starting point would you recommend for beginners—particularly older adults—when beginning zone 2 training? Should it be less than 3×30 minutes per week? 2. As we age, should weekly volume increases be more conservative—perhaps 5-8% rather than 10%? Acknowledging it’s not 1 size fits all. (I monitor myself via HRV, RHR, and lactate testing, so I'm managing my own progression. My concern is for listeners who may lack this guidance.)
Polycythemia Vera - is spontaneous remission possible using any known natural treatment?
I have been diagnosed with PV in 2013 which led me to the path of naturopathic and wholistic health as a practitioner. I have been since then "biohacking" myself using various supplements, meditation, emotional and energetic healing... I have now been on Besremi for the past 1.5 years because my HCT was out of control regardless of how many phlebotomies I would do. Right now even with Besremi injections for almost 2 years, HCT is barely down to 49.X. Have you had any experience with such neoplasms? has anything positive been achieved in controlling HCT and "calming down" the bone marrow over production of red cells?.... is spontaneous remissions possible at all? tnx.
Vaccines guidelines
I would love to hear Peter’s thoughts—and potentially bring on a special guest—to walk through the recent vaccine guideline changes, particularly given the differences between the CDC and AAP recommendations. I understand how controversial this topic is, but even having Martin A. Makary, MD back on the show would be incredibly enlightening for many people. As a current ED physician, when I read through the new guidelines, I can’t help but wonder about the research that led to some of these more subtle changes. The media has amplified these updates, often framing them as dangerous and suggesting that the public should continue following the prior guidelines. I’d really appreciate a deeper discussion of the underlying data—specifically the incidence of Hepatitis A and B in the U.S., how these viruses are most commonly transmitted today, and how their prevalence compares to the pre-vaccine era. While vaccines have clearly reduced incidence and prevalence, improvements in sanitation have also played a significant role compared to when these diseases were far more widespread.
Lung training for longevity
Most of the fitness content has focused on how exercise impacts the heart and skeletal muscle as we age. Are there any interventions that impact lung function? I would be particularly interested in hearing about inspiratory muscle training (e.g. Powerbreath) or inspiratory/expiratory muscle training (e.g. Aerofit).
Should we set a limit to increasing workout intensity and what’s is idea recovery?
I talked to someone who used to run a lot everyday and then she stopped. Because she says she just kept running longer and longer distance over time as her body adjusts to the routine. It eventually gets too much that she has to stop. I feel this same way for my own workout that I just keep increasing the duration and intensity of my workout over the years whenever I feel my exercise tolerance increases and I am able to. My question is should there be a limit to how much a person should workout everyday to maintain an ideal benefit from physical activity? Would overwork cause more damage to the body? How much is enough? Could Dr Attia talk about recovery too? Thank you!
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?