#57

You might be interested in this study looking at the impact of different amino acids on the (mouse) gut microbiome.

The study also compared different protein diets to examine the effects of individual amino acids on the gut microbiome’s composition and activity. Notably, the mice consuming aromatic amino-acid-rich proteins experienced the greatest weight and fat mass loss compared to those on standard protein and branched-chain amino-acid-rich protein diets.

#58

@blsm An actual explanation of why I am not adding rice protein to my pea protein… I just had a feeling it was a good idea…

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#59

Thanks Beth! I’m always trying to fine tune my approach. I do try to focus my higher protein intake/use of protein powders to post weight training simply for helping me overcome menopausal anabolic resistance. It may or may not be end up being the right choice long term. I’m honestly kind of freaked out by the frailty I see in my elderly patients so I think that’s probably pushed me in the direction of prioritizing building and maintaining lean mass. I wish I knew who to trust on this topic. I’m with you on @Joseph_Lavelle !

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#60

I’m ok with carbs from beans and fats from nuts, as long as energy balance is appropriate for my goals.

I really want someone to do this study, ideally using subjects as their own controls (i.e. crossover study):

Four conditions, each are isocaloric (one with higher protein, one with moderate protein plus healthy carbs such as intact whole grains, beans, resistant starch, etc). Two out of the four conditions involve identical resistance training protocols:

  1. high protein, resistance train
  2. mod protein, resistance train
  3. high protein, no resistance train
  4. mod protein, no resistance train

Main hypothesis would be that there is a very large, real-world significant increase in muscle protein synthesis/mass/strength in both resistance training groups, with a much smaller significant difference between the mod-protein vs high-protein groups.

If the hypotheses were supported, it would support the assertion that resistance training itself is MUCH more important than high vs moderate protein intake, and that it’s perfectly possible to build and maintain muscle mass/strength without being on a high-protein (and possibly age-accelerating?) diet, as long as there are enough “healthy” calories coming in.

Has anyone come across anything like this?

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#61

Bill Gifford wrote a very good book on the subject of anti-aging in 2015

Spring Chicken: Stay Young Forever (or Die Trying)

](Google Books) It is still relevant and worth a read for its excellent coverage of the main scientists and topics in the anti-aging field (not to mention it tugs at your heart for inclusion of his aging dog). I look forward to your interview!

I am surprised people feel such loyalty to people like Attia. He has virtues and I like him, but he is a terrible n=l example of how to implement an exercise program. I sort of see him as the George Plimpton of any sport or exercise program he takes on. (Plimpton would take on a sport - like professional football, and put himself in rookie camp with the Detroit Lions and reported on it). Attia is an amateur and a misguided one. Why not use the experts he himself relies on instead of him?

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#62

What do you think of this:

https://mmabrasil.localizer.co/t/another-list-of-test-panels-for-longevity/13894/6

I’ve always thought branched chain amino acids were bad too. Then they come up with the best formula ever for 5 year all cause, and it’s all about inflammation and the branched chain amino acids.

#63

That’s an oxymoron if I ever heard one.

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#64

@Bettywhitetest Heres my episode with Bill Gifford. It was mostly about his Spring Chicken book (very entertaining read). I didn’t know about his role in Outlive (I didn’t read it) when I booked the interview. I hope you like it.

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#66

I look forward to it! It was a smart choice of Attia to have Gifford involved quite early in the writing process of his book (see #248 ‒ OUTLIVE book: A behind-the-scenes look into the writing of this book, motivation, main themes, and more - Peter Attia )

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#67

Yes. Gifford is an excellent writer. He is very funny. I laughed a lot in that interview.

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#68

Great stuff!!! This is and excellent and well researched presentation on an incredibly useful and insightful study. I was heading this way already but I’ll increase my plant protein by approx.15% and reduce, my animal (non-dairy) protein by a commensurate amount. My aim is now 75% plant, 10% dairy 15% animal.

I really liked the Simon Hill’s presentation and not just because he’s another Aussie!!

Thank you for posting Joseph!!

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#69

My anecdotal common sense approach to all these is:

Never do any drugs (metformin, statins etc.) unless there is a medical reason for it. I think for healthy people (that don’t specifically need these drugs or any drugs in general) the risk far outweigh the rewards. The only not so sure drug (if good or bad idea) seems to be RAPA. I am exactly on the fence with this one. Some days I feel it may be worth it, and other days I’m not so p[ositive about it. Nevertheless, it seems to be doing something good since I still keep taking it. also we have here in these forums one female (sorry I’m having an episode early Alzheimer’s lol) that has been taking RAPA for other than longevity and she seems to be doing fine and looks and feels younger than her counterparts (in age).

  • As far as exercise I long time ago discovered that for me, I was getting same results (Healthwise) by doing intense exercises for very short periods daily than doing extended periods in gym. surprisingly, I read and hear more and more now days that actually very short periods of intense exercise daily (even three minutes) give you north of 95% of benefits of say staying in gym hours a day. I’m glad for this as I do not like to exercise.
  • As for fasting, I literally could not care less what any scientists or doctor or Attia or any human says, It is simply the best thing that one can do for their health, and maybe for longevity also (don’t know this since I’m not 100 years old yet lol). There has NEVER been anything in my life, being food, or exercise, or meds or supplements etc. that have even come close to the profound effect on my health fasting has. When I manage more than two days in a row of fasting, I literally feel exactly how I remember myself feeling when in college playing sports for hours and not feeling any aches or pains.

As for Attia I had listened to some of his podcast early on, but I found him to be middle of the road on many controversial health issues and I decided to ignore him long time ago. And honestly, I use common sense to measure these guys. As you are aware lately many of these guys (Attia included) have been coming up with stories that we need this many grams of protein per body weight (i.e. 1.5 grams per Lb or whatever they say) to not lose our muscle mass and that is another BIG LOL for me. First nothing in this planet will stop you from losing muscle, some things might mitigate it such as exercise, but eating protein in high amounts vs normal/moderate amount will ZERO ZILCH to help with that. The reason I think why this high protein intake fad is bs is because while growing up there was a time (in communism) that a lot of people had near zero protein intake, literally one kg of meat ration per month per family, and most of their diet was sugar with bread (believe it or not) yet I remember some old people being in their 90’s and being very healthy and agile. BTW I love meat and meat is about 60-70% of my daily calories but I’m just stating some fact here.
Apparently, our bodies are so complex that literally can make something out of anything if they need it, that all these so-called perfect food ideas as simply useless. You literally eat garbage food and as long as it is in very small quantities you will be fine because our body will do its magic and turn it in whatever it needs it for. As an example, I was watching a podcast the other day and some doctor dude (forgot his name)) says that in absence of water our bodies will make water to the tune of up to 500ml-1000ml per day. Are you fucking kidding me? If that is true, then everything you hear about eat this and eat that and don’t eat this and don’t eat that is all nonsense. Eat shit and you will be fine as long as you don’t overburden your body with too much food, so it has to work overtime to process food as opposed to working its magic in converting food into whatever it needs it to be.
Knowing this a few weeks back I was extra busy and decided to eat Mcdonalds for most of the week lunch and dinner. I only ordered Double quarter pounder (yes, i love it that much lol) with bacon and cheese (burger only) and no fries and no soda, and I felt great, didn’t gain an OZ and I even do it now when I’m not in mood to cook. Clearly that is not that much food, I think it comes to about 1500 calories per day (two per day) and that seems is what counts more than anything. With food it is quantity rather than quality even though I always buy organic (mainly because I tend to overeat, and if you’re going to overeat it better be the good stuff rather than junk).

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#70

I can find no compelling research that this is true, but it might be.
The time I spend at the gym has been greatly reduced in the past year. I do circuit resistance training to get my heart rate up. So far I have noticed no muscle or strength loss.
I too have lost my appetite for exercise, though it is mainly a mental issue.
3 minutes of exercise is enough to extend your life by up to 30% longer | Fit&Well.

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#71

Clearly, I can find hundreds of studies and or writing confirming this:

Short Bursts of Activity Can Have Huge Health Benefits | University Hospitals (uhhospitals.org)

I think this was covered at length in another of our posts, and there is more than one study that said so.
As for losing muscle, I’m sure you and everyone in their 60+ have lost some compared to when young, even though you may not feel it. There seems to be no way that a 100-year-old (or even an 80-year-old) will have same muscle mass as he did when he was 25 regardless of how long he stays in gym, or whatever else he does.

Regular short exercise sessions vs fewer longer sessions

Are short bursts of daily exercise or longer, less regular sessions better for your health? - ABC News

#72

That is simply illogical. There are countless examples of people who have taken up resistance training in later life and gained muscle mass.
“Multiple studies have demonstrated that older adults who engage in resistance training can gain significant muscle mass and strength, even those who are frail or over the age of 75.”

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#73

I might have missed it but haven’t heard of many 80-year-olds competing in bodybuilding competitions. lol. Of course, you’d gain muscle if you never exercised in your life and at 80 you decide you want to build muscle and stay in gym for long periods of time. My point was all being equal you’d lose muscle as you age. You may stay in gym as much as you want but I doubt you’d have same muscle mass at 100 as you have today. Some things can be delayed but are inevitable.

#74

I’m personally fine with Attia, I’ll continue listening to his podcast interviews with experts. I’m aware of his biases. More importantly, because he is always asking questions to experts (I don listen to his AMA content) , it puts me in the mindset of doing the same: thinking critically, evaluating, and coming up with my own conclusions.

On the Oura ring thing : I checked it out when he mentioned it, determined it wasn’t for me, and moved on. Same for AG1: I looked at it and thought they was a strong chance that this was crap. Then I moved on.

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#75

What has this got to do with Rapamycin?

Do you put Matt Kaeberlaine in the same pool?

#76

Well, If you keep listening to him, and all his suggestions turn out to be “crap” (as you put it), then maybe it is better to just not listen to him anymore. Btw, nothing wrong with the dude, but for me he was almost same as any family doctor out there. Basically exercise, eat your veggies, have your snacks between your meals (in other words eat 24/7 like a cow, oh wait not even cows do that lol), and you should be good, but wait I have diabetes, I’ve had three heart attacks, and have high cholesterol and high blood pressure doing exactly what you told me doc LOL. BTW I have none of those, most likely will never have them either but that’s not because of adhering to conventional medical advice, rather it’s because of going contra conventional advice.

I have a rule I never cross. I ignore all doctors (anything they say) that suggest having snacks between meals. It pisses the hell out of me anytime that happens and wasn’t too long ago when that BOZO Attia suggested eating protein (the new stupid fad from clueless doctors) even between meals (5-7 times per day) to make sure that we don’t lose muscle HUGE LOL. It is beyond me that anyone with any knowledge (let alone a doctor) about health would dare say that. Ever since I heard him say that I make a point to NEVER listen to his podcasts again. Plus, he looks very unhealthy almost to the point of looking unwell (yellowish, faintish color complexion, and tired/exhausted) for being a doctor concentrated in longevity and health.

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#77

I bought my first Oura ring about 5 years ago, and found the most useful feature was it showed how well I slept the night before. I would sometimes use a talk feature of their phone app to help me fall asleep. After about 3 years the battery died and I had to upgrage to their new version, and they wanted me to start paying a monthly fee even though previous users were not supposed to need to. Then they would always bug me to upgrade the app, and it just became more hassle than it was worth. None of their upcoming new features ever happened. No worthwhile support from the dealership.
I finally dumped both rings and chargers when I got a $80 Koalarhealth watch with far more working features, even including a blood sugar monitor [I’m not diabetic, but something to watch]. So, - I thoroughly agree with Attia. Chris Reynolds.

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