Peter Attia’s health dashboard
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This clip is from episode # 304 – Peter's takeaways on muscle protein synthesis, VO2 max, toe strength & gut health
In the full episode, they discuss:
- Courtney Conley episode: importance of toe strength and the impact of dedicated foot training - Olav Aleksander Bu episode: the importance of VO2 max for lifespan, and the practicalities of measuring and improving VO2 max - Behavioral changes that have come about from the conversation with Olav - Alex Aravanis episode: liquid biopsies for cancer detection - Colleen Cutcliffe episode: the importance of gut bacteria balance, and the potential therapeutic uses of probiotics, particularly Akkermansia - Mark Rosekind: the significant issue of road fatalities and injuries, their causes, and practical safety measures to reduce risks - More
-------- About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia 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.
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VO2 max and strength should be the top two metrics on a health dashboard because achieving excellence in both simultaneously captures most other health markers, making them the highest-order health indicators.
- Being in the top 5% for both VO2 max and strength makes it nearly impossible to be metabolically unhealthy
- These two metrics capture downstream health outcomes (metabolic health, insulin sensitivity) making those metrics redundant
- VO2 max and strength are difficult to achieve quickly, making them reliable indicators of overall health commitment and capacity
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VO2 max and strength should be the top two metrics on a health dashboard, with VO2 max at number one and strength at number two, because these are the highest-order health indicators that capture most other health markers.
“I'm putting V2 Max and strength at the top of my health dashboard they you know they they would that would be number one that would be number two”
It is very hard to be in the top 5% of VO2 max and the top 5% in strength simultaneously without also being metabolically healthy, making metabolic health metrics redundant on a health dashboard if those two metrics are already present.
“it would be very hard to be in the top 5% of V2 Max and the top 5% in strength and not also be metabolically healthy so it would almost become irrelevant to say oh and another thing I would put on that list at the top is you know is you know highly insulin sensitive well it's kind of like duh you don't need that”
Blood pressure, LP(a), and apoB are easier to fix and improve than achieving high VO2 max and strength, which are difficult, time-consuming, and require sustained effort that not everyone can complete quickly.
“but you know those things are much easier to fix um than you know getting getting a high VO2 max and being very strong are very hard to do they take a long time everybody can do them but they can't as you said they can't be done quickly and easily so therefore they are the tip of the spear”
Achieving top 1-5% performance in both VO2 max and strength captures items three through twenty on a broader list of valuable health metrics, making the dashboard more efficient by focusing on only these two high-order indicators.
“if if you're in the top couple of percent per VO2 max in the top couple of perc for strength and we could come up with different metrics of measuring strength um by definition you've kind of captured the next you know you've captured items three through 20 on the other list of things that we know are valuable for your health”
High blood pressure, elevated LP(a), and elevated apoB can coexist with top-tier VO2 max and strength, so these cardiovascular and lipid markers must be separately tracked on a comprehensive health dashboard despite not being the highest-order indicators.
“could you be in that situation and also have high blood pressure yes you could so somewhere on that list you want to be able to know that someone's got good blood pressure um you could you have those two things going for you and still have elevated LP little a and APO B absolutely so we do need to include those other things on the dashboard”