#222

So, what did you find out about in the book that you didn’t already know? And knowing what you now know, would you buy the book again?

#223

For me it was a good summary of available information. Not that I didn’t know most of them already but still.

2 Likes
#224

So his agenda is to get people to get the most out of exercise? I think I can live with that sinister ulterior motive :wink:.

Do you mean literally sell you something (like a CGM or blood flow resistance bands)? That seems unlikely, since he doesn’t take any paid sponsorships, though he does have loose ties to some companies he’s praised. If you mean “sell you something” like convince you of something, well, in part that is the point :wink:.We’re listening to hear what he thinks and what he gleans from his guests and to make informed decisions on that basis. Certainly he’s pretty darned cautious about making black-and-white claims, and is more hedged and evidence-informed than (I would say) anyone else in the space.

5 Likes
#225

The book was great because I bought it for my father. He read it and because of that, he decided to try Bempedoic Acid and Ezetemibe. Before that, he had never heard of these meds. (He doesn’t really use the internet). So, Outlive convinced my father to address his high cholesterol. For that alone, it was worth the price of the book.

Dr. Attia and his book may have saved my father’s life.

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#226

Intellectual courage on display!

#227

What I liked about the book is that he was much more fact-based than most other approaches I have seen to date with respect to longevity. He is also pretty realistic. While we are all biohacking in one way or another, I think it is worthwhile to be reminded that certain approaches (exercise, good mental conditions, proper sleep, avoid destructive habits) are already well-established as longevity enhancers.

But while he was a good start for me, and got me here actually, I would never consider just stopping with him.

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#228

It is simply something I have learnt over the years. If I disagree with someone I like to work out why I disagree. Do we have a different factual analysis or is it that we have different priorities or some other difference.

I have been an active participant in the first three estates of the constitution in the UK as well having some involvement with the fourth.

If I wrong in my conclusions I want to find out as quickly as possible with the least negative consequences.

7 Likes
#229

Are you doing high weight/low rep (3-5 reps) rather than moderate weight/higher rep (8-12 reps)? This might explain your muscle strength vs muscle size.

1 Like
#230

My biggest takeaways from his book, which may not be new for many in this forum, but were new and impactful for me:
-importance of focusing on targeting ApoB rather than just LDL particle count/non-HDL/VLDL, etc. I had to get a new PCP who was more knowledgeable on this to order this lab (along with LP(a)) ordered. Amazing how many docs know so little about lipidology
-Importance of VO2Max in predicting longevity/healthspan
-Increasing VO2Max by focusing on extended zone 2 trainings with only one 4x4 VO2Max session per week (my estimated VO2Max, as calculated by my Apple Watch (which while imperfect gives a decent estimate), has increased from 42 to 50 since I started that protocol in June 2023)
-the need to balance time restricted feeding with the need for adequate protein to build/maintain muscle as one gets older

3 Likes
#231

Hey Noah - thanks for your inquiry. I know smaller weights… more reps makes bigger muscles. Which looks great - but I am going for strength and shredded. LOL Mine have stayed stable the past 3-4 years.

I actually I do 30 reps per set nonstop. Have built up over the years. Once I started rapamycin I was able to increase weights 10 pounds on every machine - every 3-4 months. This is where I have plateaued
My workout takes about 1 hour and 20 minutes.

For these I do 3 sets of 30
Chest fly/ Pec Dec - 175 pounds
Wide Grip Lat Pull Down - 160 pounds

For these I do 2 sets of 30
Chest Press Machine - 110
Pull ups 20 (twice)
Cable Cross over - 100 pounds (44 kg each side).
Leg Curl - 100 pounds
Leg extension - 205 pounds
Low Seated Row 160 pounds
Leg Press 240 pounds 80 times per set.

I do a few other things but this is my typical muscle resisitance workout every other day.

On my off days I do pull-ups, inclined situps, dips and bicycle for 1/2 hour - call it my abs cardio day.

Very modest in my opinion, but in general I lift as much or more than the fit medical students at the university.

As to my post workout meal - always a pound of steak and whole milk. No plaque zero. Almost 66 years,.

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#232

I agree that stronger and shredded is ideal. I hope I’m where you’re at at 66!

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#233

FWIW

https://www.blinkist.com/magazine/posts/peter-attia-wife

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#234

Hey Rapamycin.news fellow off-label users… I am excited to post something that occurred this evening – I was beginning to wonder if this was ever going to happen again. Starting in 2017 – after 3 years of regular exercising, I had plateaued on my weights. No additional gains or strength.

When I started dosing rapamycin (6mg weekly) in 2020 and did my weight routine… I was increasing my machine’s weights by 10 pounds every 3-4 months. That continued for first 2 years. Then during 2-3 years slowed to increases every 7 months. I have been at my latest routine about 17 months. I felt I had maxed for my age and my every other day workout schedule. See bottom of this post for my March 2023 weights

I have been thinking for the past month…. my workout goes pretty consistent – maybe time for more weight.

Tonight, I pushed the weights up 15 pounds on all my machines – it was very doable. Felt a bit harder – but I knew I would get it done. Afterwards, felt great to have this as my new workout. My thought is: as long as I continue to increase weights, I am not losing muscle or strength – in spite of my growing chronological years. Someday I will plateau and then even start to regress in my ability to lift. Thanks to rapamycin that isn’t going to be soon.

Currently: I weigh 186 lbs. 6 ft. tall 66.5 Chronological years

Doing 30 repetitions – 3 times

Chest fly 190 lbs.; Lat Pull Down 175 lbs.; Seated Cable Row 175 lbs.

Here are the key machines. Doing 30 repetitions – 2 times

Chest Press 175 lbs.; Overhead Shoulder Press 120 lbs.; Leg Extension 225 lbs.; Leg Curl 105 lbs.; Leg Press 250 lbs.; Side Leg Machine 205 lbs.: Standing Cable Press 47 lbs. (each side).

Also, doing Pull-ups 2 sets of 20 – one set in middle of my workout and one at the very end.

POST FROM MARCH 2023
Hey Noah - thanks for your inquiry. I know smaller weights… more reps makes bigger muscles. Which looks great - but I am going for strength and shredded. LOL Mine have stayed stable the past 3-4 years.

I actually I do 30 reps per set nonstop. Have built up over the years. Once I started rapamycin I was able to increase weights 10 pounds on every machine - every 3-4 months. This is where I have plateaued
My workout takes about 1 hour and 20 minutes.

For these I do 3 sets of 30
Chest fly/ Pec Dec - 175 pounds
Wide Grip Lat Pull Down - 160 pounds

For these I do 2 sets of 30
Chest Press Machine - 110
Pull ups 20 (twice)
Cable Cross over - 100 pounds (44 lbs. each side).
Leg Curl - 100 pounds
Leg extension - 205 pounds
Low Seated Row 160 pounds
Leg Press 240 pounds 80 times per set.

I do a few other things but this is my typical muscle resisitance workout every other day.

On my off days I do pull-ups, inclined situps, dips and bicycle for 1/2 hour - call it my abs cardio day.

Very modest in my opinion, but in general I lift as much or more than the fit medical students at the university.

As to my post workout meal - always a pound of steak and whole milk. No plaque zero. Almost 66 years,.

7 Likes
#235

Fabulous — congrats, Agetron! Do you suppose you could have added the extra 15 six months ago if you’d tried? (No way to actually know, of course).

1 Like
#236

Good question… 17 months ago was my last weight increase boost, so those weights and sets were my new high and then went into my long plateau. So I have to say even 6 months ago - likely no. That was the max without risking injury. I do not do my lifts to failure… but do to feeling fatiqued - 30 repetitions is a bit high. I have learned 10 is normal - 20 pushing it - I do 30 - because nobody told me any different. Started on lower weights at this and it is now habit. I alternate arms/chest machine and then leg machines. This gives me body recovery between arm/chest and leg for a set. I do a total body work out each time - every other day.

One supplement change has been adding Creatine. This was picked up from a Peter Attia podcast (forget which one) that recommended daily Creatine 5 grams. Here is confirmation. Link: Dr. Peter Attia Reveals His Top 5 Supplements in 2024

Started this 2 months ago 5 grams in my morning coffee. On gym workout day… I have a strong/small coffee with 10 grams of Creatine as I head to the gym (heard this was better than any pre-workout drink). I am buzzed and ready to go! Workouts do seem much easier - hence, my decision to up the weights.

So maybe this combo took me over the hump to a new lifitng level. I was thinking about this all morning and that I should share it today. Glad you asked the question that prompted that extra tidbit.

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#237

While waiting at the airport I saw this article about Dr. Peter Attia… not exactly glowing about him as a person. Hahaha. Kind of what I expected.

After reading this article, I don’t think I’d ever want to work one on one with him.

That’s said, kudos to his good work in longevity and rapamycin, and certainly I’ve learned a lot from the interviews on the Drive with Matt Kaeberlein and David Sabatini. A lot of the health choices I’m making, and my health protocols come from information garnered from those interviews.

4 Likes
#238

I found out about Lp(a). Had never heard of it before reading. Got tested-- had to practically beg for the test – and discovered mine was moderately high.

Now Lp(a) is a “thing” and everybody is advised to get tested at least once.

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#239

I had the same reaction when reading the article in Outside magazine. Sounds like he can be pretty prickly one on one. But agree, brilliant guy, and I’ve learned so much from listening to his podcasts. He’s still my go-to “guru” for healthspan strategies and tactics.

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#240

Haha, nice article for us to read. I’ll bet Peter wasn’t really happy with it though.

1 Like
#241

Which is why… if you’re going to go ahead and set up an interview; then, do it full hearted, and do it with grace and kindness.

It would have been a much better reflection of him as a person.

Maybe at his point in life … little people… the masses doesn’t seem to matter. But again, what would it have taken to just be a little nicer? You already set out the time.

Part of lifespan, he should look at
how he connects with others?Very important in quality of life.

I wonder if Peter Attia from time to time looks on this site to see what is said about him. His ego is such that he probably does.

We know that Matt Kaeberlein peruses rapamycin.news often. Matt is always gracious and self depreciating in his humor… when falling short. Hahaha :rofl: Honest replies… thoughtful … no ego.

6 Likes