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In this special episode, Peter provides a comprehensive introduction to longevity, perfect for newcomers or those looking to refresh their knowledge. He lays out the foundational concepts of lifespan, healthspan, and the marginal decade. Additionally, Peter discusses the four main causes of death and their prevention, as well as detailing the five key strategies in his longevity toolkit to improve lifespan and healthspan. Detailed show notes provide links for deeper exploration of these topics, making it an ideal starting point for anyone interested in understanding and improving their longevity.

We discuss:

• Key points about starting exercise as an older adult [2:45];
• Overview of episode topics and structure [1:45];
• How Peter defines longevity [3:45];
• Why healthspan is a crucial component of longevity [11:15];
• The evolution of medicine from medicine 1.0 to 2.0, and the emergence of medicine 3.0 [15:30];
• Overview of atherosclerotic diseases: the 3 pathways of ASCVD, preventative measures, and the impact of metabolic health [26:00];
• Cancer: genetic and environmental factors, treatment options, and the importance of early and aggressive screening [33:15];
• Neurodegenerative diseases: causes, prevention, and the role of genetics and metabolic health [39:30];
• The spectrum of metabolic diseases [43:15];
• Why it’s never too late to start thinking about longevity [44:15];
• The 5 components of the longevity toolkit [46:30];
• Peter’s framework for exercise—The Centenarian Decathlon [47:45];
• Peter’s nutritional framework: energy balance, protein intake, and more [58:45];
• Sleep: the vital role of sleep in longevity, and how to improve sleep habits [1:08:30];
• Drugs and supplements: Peter’s framework for thinking about drugs and supplements as tools for enhancing longevity [1:13:30];
• Why emotional health is a key component of longevity [1:17:00];
• Advice for newcomers on where to start on their longevity journey [1:19:30]; and
• More.

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In this “Ask Me Anything” (AMA) episode, Peter revisits the “proven, promising, fuzzy, noise, nonsense” scale and applies it to a variety of popular topics. He begins with a refresher on what each category represents before classifying a range of interventions based on the strength of their supporting evidence. The conversation spans three main areas: drugs for geroprotection (including GLP-1 receptor agonists, SGLT2 inhibitors, methylene blue, and telomere-lengthening supplements), the use of low-dose aspirin for cardiovascular disease prevention, and strategies to improve muscle mass through optimal protein intake and follistatin gene therapy. This episode provides a clear, evidence-based overview for listeners seeking to understand where these popular health and longevity interventions stand on the spectrum of scientific credibility.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #76 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

• A scale for evaluating scientific claims: proven, promising, fuzzy, noise, or nonsense [1:30];
• Strong convictions, loosely held: the mindset that separates great scientists from the rest [7:30];
• GLP-1 receptor agonists: are there benefits beyond improving metabolic health and promoting weight loss? [12:45];
• GLP-1 drugs and the brain: exploring the potential cognitive benefits [18:45];
• GLP-1 drugs and lifespan: examining the evidence for potential geroprotective effects [23:00];
• Rapamycin and geroprotection: why it remains in the “promising” category [25:45];
• SGLT2 inhibitors and their potential geroprotective effect [27:30];
• Methylene blue: examining the evidence of an anti-aging effect [34:45];
• Methylene blue’s potential neuroprotective effects: limited and inconsistent evidence in humans, and the challenges of dosing and safety [41:15];
• Telomeres: what they are, how they relate to aging, and why telomere-lengthening supplements lack credible scientific evidence [43:45];
• Does the idea of targeting telomere length to extend lifespan have scientific merit? [50:15];
• Low-dose aspirin for cardiovascular disease prevention: weighing its clot-prevention benefits against bleeding risks across different populations [55:00];
• Rethinking the protein RDA: why most people need twice the recommended amount for muscle health [1:00:45];
• Debunking the protein–cancer myth: why higher protein intake doesn’t promote tumor growth [1:06:15];
• The biology of follistatin and myostatin, and why follistatin gene therapy has become an emerging topic of interest for muscle growth [1:13:15];
• Follistatin gene therapy for muscle growth: state of the evidence in animals and humans, and the technical challenges and regulatory barriers [1:17:00];
• Why injectable follistatin is theoretically possible but impractical for real-world use [1:23:15]; and
• More.

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Rhonda Patrick is a scientist, health educator, and host of the FoundMyFitness podcast whose work explores the intersection of nutrition, aging, and disease prevention. In this episode, Rhonda joins Peter for part two of his deep dive on protein, continuing last week’s discussion with David Allison and expanding the conversation to include creatine supplementation and sauna use. She discusses why the current RDA for protein is insufficient, how much more is needed to maintain muscle mass and prevent frailty, how activity level and aging influence protein requirements through mechanisms such as anabolic resistance, and how to determine optimal protein intake. The conversation also covers creatine’s proven effects on strength, endurance, and performance; its overlooked benefits for cognition and brain health; and the optimal dosing for different populations. Rhonda closes with the science behind sauna use, including its cardiovascular and cognitive benefits, the role of heat shock proteins, and practical guidance on temperature and duration.

We discuss:

• Why the current protein RDA is too low, and why maintaining sufficient amino acid intake is vital for muscle preservation and health [3:30];
• The case for raising the protein RDA by at least 50% [9:45];
• Anabolic resistance: why inactivity—more than aging—blunts the body’s response to protein, and how resistance training restores it [14:00];
• How sarcopenia develops, the profound effect of frailty on quality of life, and why it’s crucial to build and maintain muscle early [20:00];
• Finding the optimal protein dose [25:00];
• Why aiming higher is smarter: the case for targeting 2g of protein per kg of body weight in the real world [32:15];
• Protein needs for pregnant women and growing adolescents [37:30];
• Why higher protein intake is crucial when trying to lose fat while preserving or gaining muscle [39:45];
• GLP-1 drugs: protein needs, muscle preservation, dosing strategies, evidence of broader health impacts, and more [43:45];
• How overweight individuals should calculate protein needs based on target body weight [50:45];
• Unpacking a misunderstood topic: the relationship between protein intake, mTOR activation, and longevity [52:00];
• Why it’s unclear whether rapamycin is geroprotective in humans, and how misinterpreted animal data have fueled misconceptions about protein or mTOR activation being harmful [1:00:45];
• The unmatched longevity benefits of exercise, its synergy with higher protein intake, and
• Peter’s recommended protein intake [1:06:15];
• How Rhonda became fascinated with creatine—a well-studied, safe, and effective supplement for improving exercise performance [1:09:00];
• Creatine for the brain: how higher doses may enhance cognition under stress and support resilience against aging and disease [1:16:30];
• Optimal creatine use: dosing for adults and teens, safe product selection, debunking kidney myths, and more [1:25:45];
• Sauna: how deliberate heat exposure mimics exercise, boosts cardiovascular and brain health, and shows promise for improving mood and mental resilience [1:32:15];
• The benefits of sauna for reducing risk of dementia, and why hotter may not be better [1:41:15];
• The FoundMyFitness podcast [1:45:30]; and
• More.

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