THE PETER ATTIA DRIVEHOSTED BYPETER ATTIA, MD
Expert insight on health, performance, longevity, critical thinking, and pursuing excellence. Dr. Peter Attia (Stanford/Hopkins/NIH-trained MD) talks with leaders in their fields.
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From Maastricht University in the department of human biology. Subsequently, he did an internship at the department of kinesiology and health education right here in Texas at the University of Austin, though long before I got here. And then he did a couple of postdoctoral fellowships, one in Australia and one back at Maastricht University. He is also the associate editor of the International Journal of Sports and Exercise Metabolism and is on the editorial board of the European Journal of Sport Science. In this episode, we talk about the role of insulin and glucose for endurance exercising. We talk about the role of protein in all of this. We speak about how different types of proteins in different forms will foster muscle protein synthesis in different rates. So we talk specifically, of course, about the absorbability, digestibility, amino acid quality, and other features there. Of course, we talk again in length about some of the different types of protein. First of all, the difference between animal sources and plant sources. But using probably more helpful designations than that, we get into even specific types of protein. So, for example, even if you're talking about milk based protein, what are the differences between whey and casein? And we also talk about the use case, if at all, for collagen protein. Talk about how protein digestion is impacted not just by the type of food, but even by the preparation of the food. And we cover the relationship between activity, lean mass, building muscle and protein from resistance training, and the role that protein specifically plays in that in terms of timing and type of protein. So without further delay, please enjoy my conversation with Luke Van Loon. Luke, thank you so much for being here. I know it's evening time for you. And as we were talking a moment ago, I think there's a decent chance we're not gonna get through all of this. You laughed when you saw my agenda of topics, so maybe we will have a little Austin reunion. We'll do the next one in person here in Austin. But let's give folks a little bit of a bit of your background. You have quite a storied resume. Can you give us a little bit of the highlight?
We're setting a climate inside of us that is conducive to all these other good things to health span, lifespan, cognitive health. But so often, we're sort of trying to do that or we say that we're trying to do that, but we're ignoring the climate that we're living in. And we do have so much more control over that. And I think that's part of the message of health span and lifespan is attend to our emotional health. Take it very seriously because we're living in it day in, day out, and we've gotta step back from our lives often and look at what are we presuming? Are we thinking, oh, it's just bad to get older and the jokes and all the dialogue within us is negative, or can we feel good about getting older that we have achievements under our and we have learning and wisdom that we didn't have before, and we can continue to stay curious and active and get happier and healthier across the lifespan. There's a graphic of people for whom that's absolutely true, and it's wonderful to witness them. They're very, very different than people who are not like that where you see people aging and there's still bright eyed engaged in the world, and that doesn't happen by accident. Let's talk about emotional health in the sense of how it fits into health span. So when someone asks me to explain what the cognitive component of health span is, we can talk about executive function. We can talk about processing speed. We can talk about recall memory Of course, you can drill down further and further and further into these things, and you can start to paint a pretty comprehensive picture of what cognitive health involves. And you can also do that cognizant of the changes that occur. So Arthur Brooks has written quite eloquently about The transition from fluid intelligence to crystallized intelligence and so well, our fluid intelligence peaked when we met each other. And we've, in that regard, only becomes stupider. We've gained other intelligence, this crystallized intelligence that's more experiential and more
The Qualys, an additional member only podcast we put together that serves as a highlight reel featuring the best excerpts from previous episodes of episodes of the drive. This is a great way to catch up on previous episodes without having to go back and listen to each one of them. And finally, other benefits that are added along the way. If you wanna learn more and access these member only benefits, you can head over to peteratiamd.comforward/subscribe. You can also find me on YouTube, Instagram, and Twitter, all with the handle Peter Attia MD. You can also leave us review on Apple Podcasts or whatever podcast player you use. This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice from any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. Finally, I take all conflicts of interest very seriously For all of my disclosures and the companies I invest in or advise, please visit peteratiamd.comforward/about where I keep an up to date and active list of all disclosures.
Means. But it was really only when my volume of rucking started to get really high and the poundage started to get really high that I was starting to experience pains in my feet that I now believe could be attributed to weakness. So, Courtney, I think it would be much easier for everyone to kind of understand the complexity of the foot if we had a better understanding of the anatomy, myself included. So I noticed you brought your friend here. What's his name again? Eddie. Named after, Eddie Vedder. Pro Jam is one of my favorites. As we have both been to the same concert recently. Okay. So walk us through the anatomy of the foot. So very important. I think especially when it comes to understanding how we're treating the foot and foot pain to understand the anatomy of the foot. So there's basically three parts to the foot. You have a rear foot, a midfoot, and a forefoot. How many bones here? 26 bones, 33 joints. It's a complex part of our bodies, and I think that's why a lot of rehab treatments and protocols have veered away from really understanding what's happening here. So starting in the rear foot, the calcaneus, it's one of my favorite bones. And here's a fun fact. A 100 pound female actually has a larger calcaneus than a 3 50 pound gorilla. Wow. Fun fact. Some other fun facts about this. The actual bone itself, there's 2 layers to the bone. So there's a thin cortical layer, outer layer, and then there's a spongy inner layer. So the way the calcaneus is actually designed, think of like a rubber ball bouncing, It was designed to absorb shock. The other thing about the calcaneus is there's a fat pad that sits outside the calcaneus, also 2 chambers. So there's a thin micro chamber that is not easily deformable. Because when we walk, most of us, as in a walking gait,
Was a story. And I agree with that completely. I mean, I think we can get very numb to what those numbers mean. I don't know if you've seen it, but there's a series on Netflix right now that takes a lot of old footage from World War 2 and basically does some remarkable technology application where it puts it back into color and makes it really remarkable. And so it's a 6 part series on World War 2 that is, look, I think anybody who's watched it has shared my reaction to it, which is it's stunning. But what's hard to fathom as you go through this is the loss of life. You hear about 60,000,000 or 80,000,000. I don't even remember. People lost their lives globally. Obviously, we're aware of 6,000,000 people being exterminated in concentration camps. And yet I realized as I came to the end of that, I don't even know what that means because I've never seen 6,000,000 people with my eyes. I've never seen 1,000,000 people with my eyes. So it's very difficult to explain those things. And what I think this series does very well is what you've done, which is you get a few stories. You get a few stories that are very representative of the horrific nature of what happened. And then at least you have some semblance of saying, wow. Now imagine multiplying that by a 1000 or a1000000. And the numbers numb you, as you just said, it's like, I don't know what that really means. So it numbs you. Very often in talks, I would actually start with what we call the business bent metal. And so, you know, having been at the NTSB, I'll literally take photos from investigations minus the humans. But it's like, this was Dawn at 20 years old. She not only lost her life, but the people in this minivan you see, 4 out of the 5 died. And the only one who didn't was a child in a car. I mean, that makes it real for people. And what you hope is people translate that to this could be you or a partner or your