Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer’s Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More (#661)

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“To understand what it means to live longer, you have to understand what ends life.”

— Dr. Peter Attia

Peter Attia, MD (@PeterAttiaMD), is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan. He is the host of The Drive, one of the most popular podcasts covering the topics of health and medicine. 

Dr. Attia received his medical degree from the Stanford University School of Medicine and trained for five years at the Johns Hopkins Hospital in general surgery, where he was the recipient of several prestigious awards, including Resident of the Year. He spent two years at the National Institutes of Health as a surgical oncology fellow at the National Cancer Institute, where his research focused on immune-based therapies for melanoma.

His new book is Outlive: The Science and Art of Longevity (3/28).

Please enjoy!

Listen to the episode on Apple Podcasts, Spotify, Overcast, Podcast Addict, Pocket Casts, Castbox, Google Podcasts, Stitcher, Amazon Musicor on your favorite podcast platform. Watch the interview on YouTube here.

Brought to you by Wealthfront high-yield savings account, Helix Sleep premium mattresses, and Shopify global commerce platform providing tools to start, grow, market, and manage a retail business. 

The transcript of this episode can be found here. Transcripts of all episodes can be found here.

#661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More

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Want to hear Peter’s last time on the show? Listen to this conversation in which we discuss liquid biopsies, the four pillars of exercise someone seeking to improve their metabolic health should understand, methods for remedying modern posture problems, raising kids to be habitually active adults, the three levers of Peter’s nutritional framework, increasing scientific literacy, current pharmacological candidates for extending lifespan and healthspan, everything you ever wanted to know about zone two training, and much more.

#517: Dr. Peter Attia on Longevity Drugs, Alzheimer’s Disease, and the 3 Most Important Levers to Pull

What was your favorite quote or lesson from this episode? Please let me know in the comments.



  • Connect with Dr. Peter Attia:

Website | Twitter | Facebook | Instagram | YouTube


  • [07:00] How and why Peter’s muscle mass has increased significantly.
  • [18:48] Why the long wait for Outlive: The Science and Art of Longevity?
  • [23:19] Objective, strategy, and tactics.
  • [28:50] From Medicine 1.0 to Medicine 3.0.
  • [39:04] Randomized control trial results: guidelines, not gospel.
  • [43:21] Revisiting why and how one should increase their medical literacy.
  • [52:44] Avoiding scientific method misconceptions.
  • [55:43] Austin Bradford Hill.
  • [56:22] Observational study versus randomized control trial.
  • [1:00:09] Are sleep trackers downgrading the quality of our sleep?
  • [1:02:53] Under what conditions does Peter feel alcohol might be worth its downsides?
  • [1:06:47] Continuous glucose monitors (CGMs).
  • [1:18:24] Underutilized metrics and tools for expanding health and lifespan.
  • [1:25:01] Strength.
  • [1:33:11] Rucking around and finding out about VO2 max.
  • [1:38:32] Finding the zone two sweet spot.
  • [1:41:10] How skinning and rucking have upped my endurance.
  • [1:42:24] Rucking vs. weighted vests.
  • [1:46:39] Are neurodegenerative diseases preventable?
  • [1:51:47] Helping your doctor understand and embrace Medicine 3.0.
  • [1:53:47] How much is an ounce of prevention worth to you?
  • [1:58:23] Early cancer screening.
  • [2:06:33] Outlive chapters.
  • [2:08:46] The chapter on emotional health that almost didn’t make the book.
  • [2:10:16] Peter’s 47 affirmations.
  • [2:14:18] Parting thoughts.


“Despite what a lot of the epidemiology will tell people, alcohol is not good for you in any dose. It doesn’t mean we shouldn’t drink it at all, but let’s not delude ourselves into thinking it’s actually healthy at some low dose. It’s not.”
— Dr. Peter Attia

“My response to alcohol is, if I drink something that doesn’t taste incredible, I pour it out. I’m never going to tolerate a bad glass of wine, ever. It’s just not worth it.”
— Dr. Peter Attia

“Seven drinks in one day is very different than one drink a day for seven days. It’s the frequency and dose that defines the poison.”
— Dr. Peter Attia

“Not one to just clear the bar, I want to be considerably above the bar.”
— Dr. Peter Attia

“To understand what it means to live longer, you have to understand what ends life.”
— Dr. Peter Attia

“When I went to medical school, I didn’t learn a single thing about nutrition or exercise or sleep or stress management or emotional health. I learned a lot about pharmacology. And it’s tempting at this point to say, ‘Well, pharmacology is either good or bad.’ No, it’s both, right? Pharmacology is good and it’s really valuable, but over-indexing it is bad.”
— Dr. Peter Attia

“Sometimes more data is not always the answer.”
— Dr. Peter Attia

“Any measurement in isolation can be ridiculous and can be gamed. We shouldn’t ignore blood glucose any more than we should ignore body weight or body fat or body composition. We just have to understand that it’s one of many tools that we can look at.”
— Dr. Peter Attia

“To get into that top 2.5 percent of the population where you really start to see an enormous gap between you and everybody else in terms of lifespan, yeah, maybe only a quarter of the population has the potential to get there. But the point is everybody has the potential to be more fit than they are, outside of people who are already doing everything they can. So just going from being in the bottom 25 percent of the population to the 25th to 50th percentile of the population cuts your risk of all-cause mortality in half at any point in time. There’s nothing that compares to that.”
— Dr. Peter Attia


The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.

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12 Replies to “Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer’s Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More (#661)”

  1. Quitting alcohol completely was easily one of the best health decisions I’ve ever made. No more gentle numbing of the soul. Instead I had to face everything head on. I’m a better person for it (better dad, better spouse, better friend).

  2. The work of Both of you + A. Hubberman + K. Starrett + R. Holiday… have recently been my formula to a stronger 💪 body, more immune to illness, better dad-ing and what I call healthier life even though others call me may call crazy sometimes I just smile 😁 🤙 can’t thank you enough!

  3. Tim, thank you for introducing all these amazing people to your audience. You add so much value to this world. It‘s amazing the work that you do. Please don‘t be so harsh on yourself. Somewhere out there someone admires you and thinks you deserve the best.

  4. Oh man! My two favorite podcasters in one show! Thank-you. Just curious. Is there a transcript available? I listen while driving and would love to be able to gather some notes from the show for future reference.

  5. Hi Tim,

    I really enjoyed your interview with Attia and Huberman.

    What I want to comment on is that the importance of early morning bright light or the importance of strength training or the importance of prevention is not as new as your guests seem to present.

    These things IMHO have been discussed in the wider area of the paleo community for over 10 years now.

    Also with all the respect I have for you, I think that advocating that you need scientific literacy to make illness prevention your goal is counterproductive. You don’t need to read publications and very few laymen people will.

    You need to try to live and eat and move as your grand grand parents did.

    Take care

  6. So great to hear about you discovering ski touring, Tim. It truly is a magical sport. The Yin of the climb and the Yang of the down. It’s been a passion of mine for over 30 years and few other activities really compare in terms of connecting with the outdoors, fitness, adventure, and camaraderie. It can also be as casual or extreme as you make it. Interested to hear more as you continue in your skimo journey. See you in the skin track.

  7. Bingo, medical literacy is so important. CDC seems to have useful guidance – https://www.cdc.gov/healthliteracy/basics.html I’ll be using Outlive as a course for myself, maybe adding other readers along for the ride. The TOC is overwhelming – this might be a year-long endeavor. I’ve learned a LOT after a decade with my parents’ age & dementias – my father died at 89 w/ cancer-linked dementia; mom died at 93 in late Sept of Lewy Body (for 7 years, sigh). Just gave 2 talks at the library “Getting Real About Getting Old” since so many friends haven’t thought of it at all. I’m almost 66 yikes! I’ve been a listener forever; read 4HrWW in 2016. You continue to be awesome…Thank you so much

  8. Came for the CGM and VO2 Max content. Stayed for the show-notes link to purchase 4 lbs. of Raisinets. fkin funny

  9. Great show — Peter always helps me understand my own health goals, and as I age, I appreciate this!

    FWIW — I’m a complex systems/rocket scientist, and write extensively on an area both of you discuss — not just related to medicine, but knowledge in general. Specifically, how do humans create knowledge? And how do we understand knowledge in general? Turns out the larger pattern is transcultural, and lets you know, as a speaker, when you’re getting through — or not.

    And the secret, as things get more complex? Empathy. Website in the ID.

  10. Fascinating conversation!! I loved it!! I pre-ordered the book as well!!


    Let’s face it. You probability of dying is 100%. It feels like today’s medicine and today’s pharmacology is nothing but a game of “you did not die of MY disease.”

    The phrase that Dr. Attia used: “There is no reason for anyone to die of cardiovascular disease in 2023” is total BS. As a matter of fact, I would rather die of a massive heart attack and be gone in an instant that to suffer a years-long, financially-draining battle with some cancer. My father battled high blood pressure and heart disease out of fear of “family history” only to die of liver cancer…

    Whatever will kill me will kill me at some point. There is only one solution to death and that is never to be born. Otherwise, you better just figure out how to enjoy the time in between.

  11. Would love to hear from a female such as Mary Claire Haver, MD. This episode was fantastic (I bought the book for my 45 yo husband and 67 yo father) as were other similar episodes…for men’s bodies. Women’s bodies and hormones evolve differently so the application of some of these formulas to success will be quite different!

  12. With regard to medical literacy, I enjoy the information on nutrition from Dr. Michael Greger a lot. While he explains the research in simple terms, he also shows the academic papers. I’d be interested to have him on the podcast!