The Drive with Peter Attia — Alex Hutchinson

On: Translating the science of endurance and extreme human performance Episode: 151 Date: 1 March 2021 Journalist and author of “Endure“. Key Subjects VO2 max: how much aerobic energy can you deliver. Amount of oxygen per unit time (per Kg)

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Mind, Body, and the Curiously Elastic Limits of Human Performance By: Alex Hutchinson Published: 2018 Read: 2021 Summary Endurance. The struggle to continue against a mounting desire to stop, to overcome our physical and mental limits. We tend to analyze

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Immune System

Takeaways Boost immunity. Activity immunity: vaccines (including annual flu shot) Passive immunity: breastfeed babies. Exercise (not excessively). Diet (zinc, vitamin D). Avoid chronic inflammation. Plant-based diets, fermented foods. Summary Identify self from non-self. Two systems function in synchrony. Innate immune

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Exercise — Non-Exercise Activity Thermogenesis (NEAT)

Key Takeaways Three ways to expend energy: Rest: about 60-70%, relatively fixed. Digest: about 10%, relatively fixed. Activity: 15-30%, variable.  Activity consists of two components. Exercise = intentional activities. Non-exercise = unplanned physical activities. Increasing non-exercise activity is easier than

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Interventions for Human Frailty: Physical Activity as a Model

By: Linda P. Fried In: Cold Spring Harbor Perspectives in Medicine, 2016 Jun 1. Date: 2016 Summary Life span has expanded. Added about 30 years in life span over the last 100 years. Mostly due to: Public health interventions targeting infectious

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The Drive with Peter Attia — Iñigo San Millán

On: Mitochondria, exercise, and metabolic healthEpisode: 85 Date: December 2019Background: Researcher in sports medicine and performance, diabetes, cancer and critical care medicine.Key Subjects:Breakdown into six different metabolic training zones based on:Type of muscle fiber recruited: slow or fast twitch.Type of

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Exercise — Energy Systems and Exercise Zones.

Key Takeaways: Aim for regular moderate intensity exercise: Uses and builds low twitch muscle fibers. These fibers have the highest number of mitochondria – you want more of them. These fibers also help clear lactate. More low twitch fibers =

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Exercise — High Intensity Work-Outs

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.

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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.

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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

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