The Peter Attia Drive - #304 – NEW： Introducing quarterly podcast summaries - Peter shares his biggest takeaways on muscle protein synthesis, VO2 max, toe strength, gut health, and more

00:00:00.000 Hey everyone, welcome to a sneak peek, ask me anything or AMA episode of the drive podcast.

00:00:15.820 I'm your host, Peter Atiyah. At the end of this short episode, I'll explain how you can access

00:00:20.280 the AMA episodes in full, along with a ton of other membership benefits we've created,

00:00:24.900 or you can learn more now by going to peteratiyahmd.com forward slash subscribe. So without

00:00:31.260 further delay, here's today's sneak peek of the ask me anything episode.

00:00:38.900 Welcome to a special AMA episode of the drive. We know that at times our interviews can be quite

00:00:44.980 technical. And one of the most common requests we hear is that listeners would love to hear

00:00:49.900 summaries of episodes we've done. As such, we are testing out a new style of AMA for this episode.

00:00:57.860 Before I get to it, I want to sort of explain to you how I interact with my podcast. As you all know,

00:01:05.100 I'm sure we have an amazing team of analysts who helped me prepare for each and every episode of

00:01:11.480 the drive. So I'm typically going into an interview with anywhere from 10 to 20 pages of single spaced

00:01:18.760 notes that have me very familiar with the topic of discussion and lay the groundwork for where

00:01:26.040 we're going to go. During the interviews, of course, you might not be able to see this because

00:01:30.660 hopefully the camera is on the guest and not me. I am typically feverishly taking notes because I'm

00:01:36.620 learning as the podcast is going. At the end of every podcast, I typically take the most important

00:01:43.580 things that I have learned and I transcribe them onto five by eight inch cards. Any podcast might

00:01:50.360 have somewhere from one to three or four of these cards filled out. And you can imagine someone doing

00:01:55.880 this back in the way that you would make a crib sheet in college, very small writing, but nothing

00:02:01.080 that's on there is wasted. And sometimes there's diagrams, tables, et cetera. Well, it kind of occurred

00:02:07.780 to us that people might want to see what my takeaways are from a podcast. And so in this episode,

00:02:16.600 what we're going to do is look back at the last quarter's podcasts, and I'm going to share my notes

00:02:23.900 from the podcast. In other words, I'm going to share what I learned personally and what I think were the

00:02:29.700 most important insights. In addition to that, I'm going to comment where applicable if any of these

00:02:36.340 learnings have led to a behavior change in me and or with my patients. In this particular summary AMA,

00:02:43.660 we cover the following podcasts, Luke Van Loon, Courtney Conley, Olav Alexander Boo, Alex Arovinas,

00:02:51.280 Colleen Cutcliffe, and Mark Rosekind. And through these episodes, we speak about topics such as protein,

00:02:58.520 building muscle, VO2 max, the importance of toe strength and lower leg strength, liquid biopsies in

00:03:04.500 cancer, the gut microbiome and probiotics, and how to mitigate the risks of automotive deaths.

00:03:10.700 I want to be clear. I don't think that this podcast is even remotely a substitute for having

00:03:16.440 listened to those podcasts. In fact, if you were only listening to this, having not listened to that,

00:03:21.660 the information that I spit out will be kind of jarring and might lack some context. So my real hope

00:03:27.180 is that this is viewed as an adjunct to being able to listen to the podcast. Furthermore, it might serve

00:03:33.360 as a reason to go back and listen to a podcast, especially if you haven't listened to it and what

00:03:37.360 I talk about piques your interest. As this is a new episode style for us, if you like it and if you

00:03:43.140 find value in this conversation, please let us know because I think we'd continue it. Obviously, if

00:03:49.440 people don't find this interesting, there's no need for us to do it and we could go back to regular

00:03:53.160 AMAs. But our intuition is that if this is indeed valuable, a once quarterly summary might be of

00:04:00.260 value to you as well. If you're a subscriber and you want to watch the full video of this podcast,

00:04:05.640 you can find it on the show notes page. And if you're not a subscriber, you can watch the sneak

00:04:10.580 peek of the video on our YouTube page. So without further delay, I hope you enjoy this special episode

00:04:17.640 summary AMA of the drive. Peter, welcome to a special AMA. How are you doing? Very well. Thank you.

00:04:30.140 Before we get started, there's a question I've been forgetting to ask you, but now that the McLaren

00:04:35.400 Senna Lego is officially available, how many have you put together? I'm actually really embarrassed to answer

00:04:43.660 that question. I have not put any together, but I have bought four. So I don't know which of those statements

00:04:48.840 is more ridiculous. You're building the fleet when the time comes. Exactly. I'm creating a generational 0.92

00:04:57.300 supply of McLaren MP44 Legos. And of course, I'll build a few along the way. But the goal is like to have

00:05:05.800 one to build with every child, every grandchild, every random kid that comes to my door when I'm 80 trick-or-treating.

00:05:13.040 Hey, you want to come in and build an MP44 with me? Like a creepy old man.

00:05:17.740 I love it. He had such a specific request for the trick-or-treaters.

00:05:23.360 I don't have any candy for you, but let me tell you what I got.

00:05:26.700 But I got some Legos. You can also build them with the police who then show up about 30 minutes later.

00:05:31.820 So just keep an extra few in the back. Yeah. I'm just accumulating.

00:05:36.040 I love it. So for today's AMA, we're going to do something a little different.

00:05:39.760 And it kind of stems from one of the things we hear a lot is we know sometimes our episodes can

00:05:45.260 be technical. And with that, people love to kind of understand not only like summaries of the

00:05:52.360 episodes, but also what you take away from them. And so with that said, do you kind of want to walk

00:05:57.840 people through how this style came about and how we're thinking about it?

00:06:02.900 Yes. So I appreciate the fact that our podcasts are long and obviously quite deep and that's by

00:06:09.120 design. And I personally don't even have time to go back and listen to most of them, which is a bit

00:06:14.320 of a shame because despite what people might assume, I'm not capable of assimilating everything

00:06:20.240 that comes out of a podcast. So, you know, in the past year or so being cognizant of that,

00:06:25.460 I have got into a habit, which is during the podcast itself, I am feverishly taking notes when

00:06:33.880 the guest is speaking. Luckily, I'm able to do this off camera. So you generally don't see

00:06:38.380 that I'm doing that, but that seems to me the best time for me to get the insight out of the episode.

00:06:45.700 What I then do is immediately following the podcast, almost always on that day,

00:06:52.000 maybe letting it go one more day, but usually on that day, I take out these five by eight cards I

00:06:58.240 have, and I then re-synthesize everything from my prep and the notes that I took during the podcast

00:07:06.240 onto five by eight cards. And here the goal is to really minimize the cards because I want the cards

00:07:11.960 to be the highest yield thing imaginable that six months or six years from now, I would go back to,

00:07:18.500 and that captures the salient essence of what I learned. And in particular, it's always with an

00:07:24.520 eye towards something that I didn't know before or something that maybe I knew, but didn't realize

00:07:29.180 how important it was. And obviously I'm always looking for something that's going to change my

00:07:33.200 mind or change my practice. Okay. So fast forward to a month ago, we were sitting around with the

00:07:40.260 podcast team and I don't know, I almost just mentioned in passing that I did this and I think

00:07:46.680 you guys decided, well, can you read a couple of your cards to us? I remember we sat there on a

00:07:52.100 call and I just rattled off a bunch of cards and I think your eyes kind of opened up like saucers and

00:07:58.080 you thought, why would we not share this with people? This is valuable. So I think that's what

00:08:03.100 got us here. Yeah. And I think for the listener viewer, how we're going to kind of break it up is we'll

00:08:08.880 look at some recent episodes we've done and kind of look at it from two realms. One of what you

00:08:15.640 think are the most important takeaways, insights, your biggest learnings. And then the second is if

00:08:20.440 you've changed your mind, change your behavior, how you work with yourself, work with your patients,

00:08:25.760 anything of that nature as well. And so we'll kind of hit those two prongs for each.

00:08:30.220 The last thing I'll say is I think we're excited about this type of episode because we thought it was

00:08:35.260 really interesting during our conversation, but for listeners and viewers, if you like it or don't

00:08:39.640 like it, let us know because it's one of those we can always continue to do in the future because

00:08:44.060 we clearly have no shortage of episodes coming up. I would like to reiterate that point. I mean,

00:08:50.100 it's a bit of work to put this together. It seems to me that it's worthwhile. So if folks like this,

00:08:55.760 they should let us know because I could easily see doing this quarterly. And if folks think this

00:09:00.900 is not valuable enough, then I'll keep my notes to myself and I'll still be doing it because it's

00:09:05.160 valuable to me. Yeah. You can put the notes by the McLaren Legos you haven't built yet.

00:09:12.360 Perfect. So the first episode we're going to hit was just an awesome episode with a great guy,

00:09:17.780 Luke Von Loon. So do you want to walk through, I mean, that was an action packed episode on a topic

00:09:23.340 protein, which I know you're very passionate about. We've talked a lot about, but I think some of the

00:09:28.020 insights that came from there were very interesting. And so I think let's just start with Luke's episode

00:09:32.840 and kind of go through what were some of the biggest insights, takeaways, learnings that you

00:09:38.380 had from that conversation. Yeah. Again, please don't confuse what I'm about to say with any sort of

00:09:44.760 substitute for listening to the episode. In fact, if you haven't listened to the episode, it will feel

00:09:49.860 very out of context and maybe even jarring for me to just give you my bullet points. I will preface

00:09:55.280 that by saying one thing with respect to Luke's episode, which is this wasn't the first or even

00:10:00.820 the second or even the third episode we did where we focused very heavily on protein. And yet, despite

00:10:08.160 that, the richness of this episode surprised me. So with that said, we talked a lot about something

00:10:16.860 called the fat athletes paradox. And by fat, I mean fat slash athletes paradox. So there's this idea

00:10:22.700 that when you look at the muscle of an athlete and you look at the muscle of someone with type 2

00:10:28.500 diabetes, so you're looking at two opposite ends of the metabolic spectrum, you're going to see large

00:10:34.360 stores of intramyacellular lipids. You're going to see large stores of lipid within the muscle.

00:10:40.080 I remember hearing this before, but I think what came into focus for me was the idea that this is one

00:10:47.740 of the limitations of static information. Because in the case of the person with type 2 diabetes,

00:10:54.880 that intramyacellular lipid store is indeed just that. It is a depot. It is a place where excess

00:11:02.600 energy is seeping out of adipose tissue and remaining stored in the muscle. And in fact, as we saw in our

00:11:10.640 podcast a couple of years ago with Gerald Schumann, that's one of the hallmarks of the cascade of events

00:11:17.580 that leads to insulin resistance. So the question is, why aren't athletes not insulin resistant?

00:11:22.600 They're the exact opposite of that. And it comes down to the fact that for athletes, that is less

00:11:27.840 a storage depot and more a state of flux. So for the athlete, the intramyacellular lipid is indeed

00:11:37.300 a fuel source and it's being turned over rapidly. So that's the key takeaway there that's really big.

00:11:44.160 Just because you have triglyceride in the muscle on a biopsy, if you biopsy the muscle of an athlete

00:11:50.600 and of the diabetic, you're going to see high amounts, much higher amounts of fat than you would

00:11:56.640 see in a non-elite athlete, non-diabetic. But it's important to understand one is a constant flux

00:12:03.120 that's being used to prime the pump. And the other is obviously a pathologic finding. That's the other

00:12:09.500 point there as well, which is that the reason the athlete has that storage of fat so readily available

00:12:15.520 is that it's an immediate access at that low end aerobic fuel point. So if you, again, think about

00:12:21.980 zone two, we talk about that a lot. The idea is the minute you jump into that energy system,

00:12:27.660 you want to make sure that you're burning lipid and not burning glucose.

00:12:31.780 So moving on from fat and that athlete's paradox, the next thing I made note of here was the idea

00:12:39.100 that amino acids are signaling molecules in and of themselves. Now this is relevant because it speaks

00:12:48.000 to the fact that the ingestion of protein by itself stimulates muscle protein synthesis, even in the

00:12:55.800 absence of activity. So how does this work and why is this relevant? So the amino acid signals mTOR,

00:13:01.360 we understand that. Of course, mTOR is the master nutrient sensing molecule. And the activation of

00:13:07.740 mTOR signals muscle protein synthesis, even in the absence of activity. Now, when you combine protein

00:13:14.680 intake with exercise, you're going to get more muscle protein synthesis. But what I remember,

00:13:19.780 and I made note here is Luke made this analogy of it's like the bricks calling the brick layers.

00:13:25.380 I thought that was very clever. Another point, and this was actually brought up by Lane in one of our

00:13:30.300 first podcasts where Lane talked about sort of the isotope labeling of amino acids to understand

00:13:36.280 the flux of amino acids, talked about how there are about 300 grams of amino acids being utilized per

00:13:42.780 day. And most of this is actually recycled endogenous amino acids. So what do I mean by that? So if

00:13:51.000 300 grams of amino acids each day are being utilized, you're not eating 300 grams per day. So what's

00:14:00.540 happening? You might be eating 150 grams per day. So that's the exogenous input. The muscle itself

00:14:06.900 is turning over and part of what's being turned over is being reincorporated. So that much I knew,

00:14:13.420 I don't think I knew that it was 300 grams or if I did, I'd forgotten. But this is what was really wild

00:14:17.960 to me, was that it takes somewhere between 50 and a hundred days for the complete turnover of a muscle.

00:14:25.820 In other words, if I look at a muscle on my body today, I look down at my bicep. It's a little bit

00:14:32.020 interesting to think that a hundred days ago, it was made up of completely different amino acids.

00:14:40.440 So in other words, in two to three months, you are completely turning over every muscle in your body.

00:14:47.200 Luke mentioned later in the podcast that that turnover is even more rapid in the brain

00:14:52.180 to the tune of about 30 days. Try to let that sit with you in your brain that 30 days ago, a month

00:14:59.960 ago, the actual structure, the proteins that make up your brain were a totally different set of amino

00:15:06.340 acids. We talked a little bit about the difference between bodybuilders and endurance athletes. So

00:15:12.180 bodybuilders, when they are undergoing muscle protein synthesis, obviously based on the nature

00:15:17.920 of the training stimulus, you're seeing more myofibular protein synthesis in the type two

00:15:23.740 fibers. Whereas endurance athletes, obviously based on the nature of their training stimulus,

00:15:29.640 you're seeing an increase in two things, mitochondrial protein synthesis and capillary density. Again,

00:15:35.940 this is occurring in the type one fiber. So I'll restate that. Bodybuilders are getting bigger

00:15:41.320 muscles, more contractile force, myofibular protein synthesis. This is occurring in the type two fiber.

00:15:47.060 The athlete is increasing mitochondrial protein synthesis and capillary density in the type one

00:15:52.740 fibers. An editorial comment on top of that, we want both of those things to occur. Both of those

00:15:57.900 things should be the desired outcome. And therefore that's why we want both types of training.

00:16:02.660 Another very interesting discussion we had was on the idea of what drives muscle protein synthesis.

00:16:12.360 So he listed four things. And I think this is a very helpful guide as you start to think about

00:16:17.640 protein choices you're making. So the first is what is the digestibility of the protein? So here we make

00:16:24.180 a big contrast between plant protein and animal protein. This is where animal protein has an enormous

00:16:30.040 advantage over plant protein and that it is far more digestible. Now, there are things that you can do

00:16:35.840 about that. We've talked about this, right? So if you want to eat or get the majority of your protein from

00:16:40.560 plants, that's fine, but you will need to accommodate that by, for example, cooking it, making sure it's cooked

00:16:45.960 and or eating sources that have higher amounts of certain amino acids, which we'll get to in a second.

00:16:52.100 The second is the rate of digestion. So not just the digestibility, but now what's the rate of digestion?

00:16:58.380 So here, let's take perhaps the most potent type of protein, which would be, say, beef protein or

00:17:04.880 something like that. There's a significant difference between ground beef and steak. So the rate of

00:17:10.480 digestibility is obviously greater for ground beef than steak. Similarly, whey versus casein. They're both

00:17:17.200 milk proteins, but whey has a much higher rate of digestibility than casein. Again, here's where you'd

00:17:24.400 see cooked versus raw. Amino acid composition is now the third factor here. So an example would be

00:17:30.760 collagen versus whey. Whey has a much higher quality amino acid composition than collagen. Collagen tends

00:17:38.540 to be rich in a handful of amino acids. If my memory serves me correctly, I think it's glycine and

00:17:44.860 proline. And whey, of course, has a more distributed wealth of amino acids. And then, of course, the fourth

00:17:51.600 and final component here is what's the total amount of protein that's being consumed. The more protein

00:17:56.440 that's being consumed, the more muscle protein synthesis. Quick primer on the milk proteins. We

00:18:00.940 did talk about this, right? So milk protein is about 80% casein and 20% whey. So whey, much more rapid

00:18:07.980 casein, much slower digestion profile. Both are valuable. We spoke about this. There was a study that

00:18:16.320 Luke was a part of, I think we've written a newsletter on it, talking about how much, much

00:18:21.220 larger doses of protein could contribute to muscle protein synthesis in a study that was using casein

00:18:27.000 because of this long lag in which it was dragged out. He mentioned that plant protein is specifically

00:18:33.100 low in lysine and methionine. And so if you're going to eat plant protein, you're going to have to

00:18:37.780 probably look for ways to supplement those if you want to maximize muscle protein synthesis.

00:18:42.500 Okay. We have more notes from this podcast. This is a bit longer than normal, truthfully,

00:18:47.860 but again, there was so much here. A very powerful image in my mind from this podcast was the idea

00:18:54.020 that when you look at the graphs that describe loss of muscle in the elderly, everybody's familiar

00:19:00.740 with what these graphs look like, which is they start out here and they drop down here. And for those

00:19:06.260 listening to me, it's kind of like a smooth curve that drops like a stone. Usually once people

00:19:12.160 are in the eighth decade of life in their mid seventies. And he made such a fantastic point,

00:19:18.520 which is if you look at this at the population level, which is always how the data are presented,

00:19:23.080 it appears to be a physiologic phenomenon. What does he mean by that? A physiologic phenomenon is

00:19:29.620 an inevitability. It's physiologic. You're going to lose muscle as you age and it occurs on this nice,

00:19:36.360 beautiful, smooth curve. And he said, but if you actually look at it at the individual level,

00:19:40.760 that's not at all what it looks like. It's actually a graded step function. So again,

00:19:46.460 if you're watching me, this is easier to see it's here's your muscle mass and then boom,

00:19:50.720 a big drop. And then you stay there for a little while and then boom, a big drop and away you go

00:19:55.660 and away you go. And he said, what it really comes down to the individual level is a series of discrete

00:20:01.360 periods of inactivity that result in sudden, relatively speaking, meaning over a period of months

00:20:08.400 or weeks, big drops in muscle mass that are never recovered. And I'll tell you, it's been a while

00:20:14.160 since that episode. I think about that every minute of every day and I'm only in my fifties

00:20:20.800 and I keep thinking, what do I need to do to make sure I don't experience one of these two week or

00:20:28.080 two month episodes that's going to result in an irreversible loss of muscle mass. And again,

00:20:34.180 really comes down to how do you not get injured? And even if you don't have an injury, how do you

00:20:40.020 make sure you're staying active? Well, this gets to another important thing we discussed, which is

00:20:44.380 the idea of anabolic resistance. Again, this has come up over and over on various podcasts that I've

00:20:51.020 done on this topic. And basically we talked about the two drivers of this, which are aging and

00:20:58.060 inactivity. So it's crystal clear that inactivity and age drive this. So the question is, is it one

00:21:06.920 or the other? Is one simply a proxy for the other, et cetera? He offered great ideas for why maybe both

00:21:13.480 of these things play a role. So let's start with inactivity. This is the easier one to test because

00:21:18.060 you can actually do an experiment. So you could take young people who ordinarily would not experience

00:21:22.620 anabolic resistance and you can render them inactive. And there's very elegant experiments

00:21:27.400 done where you take young people and you put one leg in a cast for a period of time. And the

00:21:33.040 experiment he talked about was one week. So this is beautiful because each person is their own

00:21:37.600 control. So young person, one leg in a cast, one leg not. And just in one week, there was a 35%

00:21:45.860 difference between the active and inactive leg in a young person with respect to muscle protein

00:21:52.200 synthesis and therefore anabolic resistance. So again, that very compellingly says inactivity

00:21:58.200 plays a huge role, but that doesn't mean that aging inherently doesn't also account for some

00:22:04.500 of this. And there are lots of hypotheses that he put forward. Is there a decrease in amino

00:22:08.940 acid uptake, a decrease in gut absorption, a decrease in the circulation of amino acids, something

00:22:15.480 called splanchnic sequestration going up. So basically losing amino acids to the splanchnic

00:22:22.660 system in the GI tract, reduction of perfusion. Of course, that's true elsewhere in the body. So

00:22:27.720 maybe it's true here and lower muscle uptake. Finally, lower mTOR signaling. It certainly is listed

00:22:34.220 as one of the hallmarks of aging that nutrient sensing goes down. Boy, I've got even one more set

00:22:40.260 of notes here, but I'm going to just go for it because I think it is pretty important. I made a table

00:22:44.840 while we were talking about the difference between myofibrillar muscle protein synthesis and muscle

00:22:52.560 contractile tissue protein synthesis in response to the following stimuli. Exercise, dairy protein,

00:23:00.900 so whey and casein, and collagen protein, which again, you may recall a second ago, I said, look,

00:23:06.160 collagen protein is not a complete protein. It's mostly just got a couple of amino acids in it.

00:23:12.120 And when you look at exercise, you see that it gives a huge increase in both myofibrillar

00:23:20.500 muscle protein synthesis and muscle contractile tissue. When you look at dairy protein, you get a

00:23:27.300 big increase in myofibrillar, but not in contractile. And I think that's not surprising.

00:23:33.360 And when you look at collagen protein, it's relatively small on both. So what this highlighted for me and

00:23:38.980 the reason I made these notes was total protein quality plays a big role in myofibrillar protein

00:23:46.360 synthesis and exercise plays the biggest role in generating contractile tissue protein synthesis.

00:23:53.060 So at the risk of maybe doing a bit more, but I apologize, I probably took more notes on that

00:23:58.640 podcast than most others. Those were the salient points that I took away from the podcast with Luke.

00:24:04.980 You hinted at a few things there in terms of like behavior changes or what you're thinking about.

00:24:10.800 One of which is just consistently thinking about the importance of always training and not taking

00:24:16.740 time off, whether that's by choice, meaning you're going on a trip or life gets in the way and you

00:24:22.180 decide not to train or by not choice, which is like an injury and you're not able to train. So

00:24:27.120 if you think about any behavior changes that you've made in either your training protein consumption,

00:24:33.660 how you look at that throughout the day since that episode, what's jumped out to you?

00:24:39.040 Yeah, a few things you've already mentioned a couple. Another one is for really long endurance

00:24:44.400 activity, which I still do some of maintaining dietary fat matters in that pathway that we talked

00:24:51.200 about at the outset where you want to maintain intramyocellular lipids. So again, not an issue for me

00:24:57.760 personally, because I've never ever been a fat, a low fat diet guy, but it's worth keeping in mind

00:25:04.440 for athletes out there who tend to be lower on their fat consumption. You are depriving yourself

00:25:10.340 of a pump prime. Obviously we talked a lot about the need for activity. I guess the two other things

00:25:16.520 I'd say before we leave this are, I have been using time restricted feeding a little bit more lately

00:25:23.160 in myself, but I'm always making sure to get protein while I'm in that non-feeding window.

00:25:30.340 Because again, I don't believe there's like a particular magic to not eating for 18 hours a day.

00:25:35.740 It's just a tool to calorically restrict. And so I don't care if I get another couple hundred

00:25:41.500 calories of protein during that window. I guess the final point here was really for my wife who is 0.94

00:25:47.840 really adamant about her collagen protein drink in the morning. And I think I feel a little more

00:25:52.440 comfortable telling her, Hey, there's nothing wrong with drinking your collagen protein.

00:25:56.100 And if you happen to really love that formulation or whatever, knock yourself out,

00:26:00.540 but it's also not a very complete protein. So maybe at a minimum supplemented with something else,

00:26:05.260 but clearly consuming a collagen protein is not a superior protein. I think that is definitively true.

00:26:13.000 One last piece on Luke before we move on is there was one quote he said, which I thought was just

00:26:18.700 really, really good and succinct and I'll read it. And then it's, you know, we can talk about it,

00:26:23.140 which is he said, I've had a lot of people in my life asking me how important is it, whether I take

00:26:27.680 my protein shake before or after the training session, but I never had someone come up to me

00:26:32.220 and say, look, how important is it if I skip one training session or miss one training session?

00:26:37.720 Consistent training is the benefit, consistent training so that every meal is a greater impact

00:26:42.420 on your muscle protein synthesis. And I thought that was really good because we see a lot of

00:26:47.360 questions come through and sometimes people may overthink potentially protein and when to take it

00:26:52.500 and when not to, but for him to say, whether you consume before or after the biggest thing is just

00:26:59.000 always be training, always be consistent and never take time off. I thought was a really good point for

00:27:04.980 people to kind of remember. Yep. Yep. All right. Let's move on to the podcast with Courtney Conley.

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The Peter Attia Drive - June 03, 2024

#304 – NEW： Introducing quarterly podcast summaries - Peter shares his biggest takeaways on muscle protein synthesis, VO2 max, toe strength, gut health, and more

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