Fat Gripz
I found out that there are special add-ons for barbells, dumbbells, high bar, kettle bells, pretty much anything where a hand needs to grip in order to engage in an activity - Fat Gripz. The hype out there is massive. Peter, could you please decipher this add-on whether it is worth an investment, how it works, how it should be used properly, who it is recommend for, what brands would you recommend, so we don't end up hurting our wrists with poor quality Fat Griptz, would sets/reps need to be adjusted? Thank you!
Exercise for woman over 70 years old
Dr. Attia - I have always exercised - HILT, running, and strength training. I do not have diabetes, NO high blood pressure, nor any other chronic diseases. I attribute a significant portion of my fitness to all the exercise I’ve done since my early twenties. Since turning 70, however, exercise is becoming more painful - meaning, more muscle soreness, especially in the legs; tightness in the hip, and other joint-related pain. I do not want to stop exercising. Is there an exercise you recommend that one can do and be in Zone 2 without it becoming a source of pain? Thank you.
Calcium supplementation and cardiovascular disease risk
We have been giving calcium supplements to women with osteopenia and osteoporosis as standard of care for years. There are studies that show increased MI risk due transiently high serum calcium from bolus dosing and that the calcium supplementation does not decrease risk of fragility fracture, but there is a lot of noise as well. Can you summarize the state of the data in this area and what we should be telling patients about calcium supplementation?
Validity/Potential of the cartilage building recent publication
Potential? Researchers have developed a new method for monitoring iron flux — the movement and rate at which cells take in, store, use and release iron — in stem cells known as mesenchymal stromal cells (MSCs). The system can provide insights within a minute about a cell’s ability to grow cartilage tissue for cartilage repair. The breakthrough offers a promising pathway toward more consistent and efficient manufacturing of high‑quality MSCs for regenerative therapies to treat joint diseases such as osteoarthritis, chronic joint degeneration conditions, and cartilage injuries. The work was led by researchers from the Critical Analytics for Manufacturing Personalized-Medicine (CAMP) group within the Singapore-MIT Alliance for Research and Technology (SMART), and was supported by the SMART Antimicrobial Resistance (AMR) research group, in collaboration with MIT and the National University of Singapore (NUS). A paper describing the work, “Cellular iron flux measurement by micromagnetic resonance relaxometry as a critical quality attribute of mesenchymal stromal cells,” was published in February in the journal Stem Cells Translational Medicine.
Validity, Poetenual
Potential of this finding re: mending cartilage, especially re: RA. TY. ——- pathway toward improved manufacturing of high‑quality cells for regenerative therapies to treat joint diseases. Singapore-MIT Alliance for Research and Technology Publication Date: march 19 Researchers have developed a new method for monitoring iron flux — the movement and rate at which cells take in, store, use and release iron — in stem cells known as mesenchymal stromal cells (MSCs). The system can provide insights within a minute about a cell’s ability to grow cartilage tissue for cartilage repair. The breakthrough offers a promising pathway toward more consistent and efficient manufacturing of high‑quality MSCs for regenerative therapies to treat joint diseases such as osteoarthritis, chronic joint degeneration conditions, and cartilage injuries. The work was led by researchers from the Critical Analytics for Manufacturing Personalized-Medicine (CAMP) group within the Singapore-MIT Alliance for Research and Technology (SMART), and was supported by the SMART Antimicrobial Resistance (AMR) research group, in collaboration with MIT and the National University of Singapore (NUS). A paper describing the work, “Cellular iron flux measurement by micromagnetic resonance relaxometry as a critical quality attribute of mesenchymal stromal cells,” was published in February in the journal Stem Cells Translational Medicine.
Frustrated with VO2 Max Are there alternatives?
I am 66 years old and have a high fitness level. I work out 6 days a week with a combination of heavy weights, Step Training, BOSU workouts and HIIT. But my VO2 Max is terrible. 22.7 But other metrics are stellar. Heart rate recovery after a hard push is 30 BPM in one minute. I feel great even after intense workouts. And a 16 inch step is very doable for me so I know I'm in great physical shape. But because VO2 Max is calculated by distance, my efforts are ignored because I'm not moving away from my location. Is there a way to beat the system on this? Is there another metric I can use to get an accurate reflection of my fitness level? (Other than paying $200 to get hooked up to a machine measuring my breathing)
More Zone 2 Clarification
You recently said on your March 9 AMA that you had not clearly communicated your thoughts on Zone 2 training and gave an example of someone who spends 2 hours a week doing cardio and 2 hours a week doing weight training. You said that person should not really do any Zone 2 training. You then broke down the 2 hours a week of cardio into two 45 minute sessions in zone 3-4 and one 30 minute session in HIT. Could you flush out those thoughts a bit more and take a person who does 3 or 4 hours of cardio a week. What should their zone trainings look like?
testosterone in women
would be great to have an episode on testosterone that doesn't talk about men at all - so many podcasts on testosterone talk about women as an afterthought. I'm particularly interested in what are optimal levels, is that different over time, when to consider supplementation with DHEA or testosterone directly. what are the effects on bone, muscle, sleep, energy.
Blue zones/ genetic longevity
Hi Peter! In your last podcast you discussed blue zones and people who live over 90. My husband’s parents are 94. But the only reason they are is because of surgery. Triple bypass, multiple carotid stents, pacemaker. Are these types of people included in those studies? Are these type of people considered genetic super agers? My husband shouldn’t count on longevity in his family if they are alive due to dramatic intervention; is that correct? Many thanks!
All things 65+
A lot of what Peter talks about strength tests, VO2 max, exercise routines, etc. seems to be targeted to the 30-50 age range. I have tried to convert his comments to make appropriate for me at 66. I am not ‘just getting started with exercise’ which is a topic Peter did talk about. I would say I am in the top 25% and not elite, very active (skiing, biking, swimming) and do both cardio and strength training. I suspect there are a lot of listeners in this category. I took the centurion decathlon concept to heart and changed how I work out. I would love an episode targeted to this (my) population across topics. Thanks James .
Swimming for zone 2 and Max Aerobic Capacity
Dr. Attia, most longevity frameworks emphasize training across the four cardiovascular pillars—Zone 2 aerobic work, VO₂ max intervals, strength training, and stability. For athletes who primarily train through swimming, how can swim training be structured to effectively hit the aerobic and VO₂ max targets while still integrating the necessary strength and stability work on land to meet those longevity pillars without creating interference between adaptations?
PEMF
I am 80. I did a lot of running years ago ... maybe too much on hard surfaces. Active life until hip replacement 2 years ago. The other hip is complaining. A family member recently got a PEMF mat for her multitude of back problems and she reports it has helped a lot. Your thoughts and recommendaitons
VO2 Max
I'm a 72 y o 15-mile-per-week runner. I also do rucking and strength training. I have been diagnosed with paroxysmal AFib and have an AFib burden of 4%. I historically have not done much VO2 training, but I'm interested because of following your podcasts etc. Is it contraindicated given my afib? I scored around 12 mets recently on a stress test.
SGLT-2 Geroprotective?
I started taking Jardiance 10 months ago after suspected diastolic dysfunction. After a negative RHC, I am still taking it. I am a 72 y o runner and at the time Jardiance seen to noticeably improve my breathing while running. I'm curious if others have had similar experiences.
Post menopausal HRT
I am a 68 yr old woman. I had a hysterectomy at age 40. My ovaries were left intact, and no HRT was ever recommended. I may that time we were erroneously told that HRT caused cancer. Additionally, I was never a candidate for oral contraceptives in my younger years. Recently, I began working with a functional medicine Dr in conjunction with my concierge primary care physician. My functional med Dr prescribed subQ injections of estrogen and testosterone weekly and oral progesterone daily. I terminated that protocol after three weeks. The unpleasant side effects were breast/nipple swelling and sensitivity, swollen and sensitive exterior vaginal area, with an unpleasant vaginal discharge. After listening to your podcast with Lisa Mosconi I wondered what thoughts you had regarding why this occurred. I will add that my 66yr old sister experienced the same side effects. There was no medical reason for starting HRT other than lack of hormones. I’m wondering if I lack the estrogen receptors needed and thereby a balance of these three hormones could not be achieved.