High Intensity Training As you get older -> diminishing exercise capacity -> more robust and hard exercise. Dynamic endurance (interval training) – acidosis, oxygen debt – no warm-up…: Running. Speed and strength. Beach, hill or track. 2 session per week.
Summary Stress: adaptive response to situations that pose demands, constraints or opportunities. Homeostasis: low stress. Stressors challenge homeostasis: stress response. Return to homeostasis: recovery, return to low stress. Or inability to return to homeostasis: exhaustion, chronic stress. Stressors: wide variety.
What to avoid or do less Stress. Within 2-3 hours of sleeping: dinner, exercise. Late night: snacks, caffeine, alcohol and electronics (blue light, stress). What to improve or do more Consistent sleep schedule. Sleep close to sunset (9-10 PM); wake
Three forms of nutrition restriction. Time restriction (when you eat). Caloric restriction (how much you eat). Diet restriction (what you eat). Crude approach Technical macro-nutrients approach. (“FoundMyFitness — Peter Attia“) Proteins: up to level needed to maintain muscle mass. Carbs:
Three forms of nutrition restriction. Time restriction (when you eat). Caloric restriction (how much you eat). Diet restriction (what you eat). Figure out what type of foods to avoid or do less of. Fructose – moderate (dose control). (“Nutrition —
Master regulator of metabolism. Restores energy balance during metabolic stress. Activated by depletion in ATP supplies. Low glucose, heat shock, and other energy stresses. ATP -> donates phosphor -> ADP -> donates phosphor -> AMP. Energy stresses show up as
Summary Introduction. Sirtuins and Gene Silencing. Sirtuins Activity. Sirtuins and Senescence. Introduction Silent information regulator (SIR). Crossroads of nutrient sensing and stress regulation. Responds to energy and nutrients. Controls cellular health. Regulates adaptive response to energy availability. Silences genes. Repairs
This summary was put together based on a wide variety of public information, much of it from Wikipedia. Certain sections of the summary below borrow heavily from the podcast “The Drive with Peter Attia — Chris Masterjohn“ where methylation is
This summary relies heavily on the podcast “The Drive with Peter Attia — Jake Kushner“. The show-notes of this excellent episode contain more relevant details, charts, book recommendations and resource links. Any mistakes in the summary below are mine. Summary
This post relies heavily on the blog posts and podcasts of Peter Attia, specifically his nine part series of blog posts entitled “The Straight Dope on Cholesterol” as well as the podcasts episodes of the The Drive with Peter Attia