#305 ‒ Heart rate variability: how to measure, interpret, and utilize HRV for training and health optimization | Joel Jamieson

The Peter Attia Drive

Player FM - Internet Radio Done Right

230 subscribers

yedi yıl önce eklendi

İçerik Peter Attia, MD, Peter Attia, and MD tarafından sağlanmıştır. Bölümler, grafikler ve podcast açıklamaları dahil tüm podcast içeriği doğrudan Peter Attia, MD, Peter Attia, and MD veya podcast platform ortağı tarafından yüklenir ve sağlanır. Birinin telif hakkıyla korunan çalışmanızı izniniz olmadan kullandığını düşünüyorsanız burada https://tr.player.fm/legal özetlenen süreci takip edebilirsiniz.

On the Bus with Troy Vollhoffer

1
From Backroom Bars to Broadway with Dustin Lynch 36:27

15 gün önce36:27

Daha Sonra Çal

Listeler

Beğen

Beğenildi

36:27

Not many artists actually hail from Tennessee, but the scenic valleys and rolling hills of The Volunteer State are part of Dustin Lynch’s DNA. In this episode of On the Bus, Country Thunder CEO Troy Vollhoffer sits down with Dustin to discuss his journey from playing fraternity parties and weddings across the southeast to being the first country artist with a club residency at the Wynn in Las Vegas. Plus, stick around for our new segment, Thunder Strike, where Troy features upcoming festival performer Riley Green’s hit song “Damn Good Day to Leave” to give you a taste of what’s to come at Country Thunder in 2025.…

1 yıl önce 1:51:55

MP3•Bölüm sayfası

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Joel Jamieson is a conditioning expert who developed Morpheus to give people a smarter way to build their conditioning regimen and improve their recovery. In this episode, Joel dives deep into the world of heart rate variability (HRV), explaining its scientific foundation, how it measures the balance between the sympathetic and parasympathetic nervous systems, the various methods of measurement, and how it can guide healthier lifestyle choices and improved training performance. He explores the nuances of HRV calculation, the impact of aging on HRV, and the roles of genetics, exercise, and other lifestyle factors in this process. He also covers Morpheus, the innovative training tool that won Peter over after his initial skepticism, highlighting its practicality and effectiveness in guiding training and optimizing fitness outcomes.

We discuss:

Heart rate variability (HRV): evolution, science, and practical applications of HRV in athletic training [4:00];
Methods of measuring HRV: EKG, wrist-based sensors, and more [11:30];
How HRV is calculated from the data [22:30];
The role of the autonomic nervous system (ANS) in regulating HRV [25:45];
The decline in HRV with age, and the mitigating effects of fitness and other lifestyle factors [33:30];
The role of genetics in HRV, the modifiability of HRV, and a comparison of VO2 max and HRV as predictors of mortality [37:00];
How aging affects HRV and sympathetic drive, and the importance of spontaneous movement and exercise in maintaining the body's adaptability [43:30];
How Morpheus measures HRV using RMSSD and normalizes it to a 100-point scale for easier interpretation [49:45];
The Morpheus system: development, integration with various metrics, and personalized daily training recommendations to optimize fitness and recovery [51:30];
The benefits of morning HRV readings for assessing daily readiness compared to overnight HRV measurements [1:03:00];
Why Morpheus recommends using a chest strap rather than an arm band [1:10:00];
The impact of consistent exercise, stress, alcohol, and other lifestyle factors on HRV [1:11:15];
Optimizing zone 2 training with Morpheus [1:18:15];
Using heart rate recovery (HRR) as an indicator of athletic conditioning and the balance between aerobic and anaerobic systems [1:22:45];
The importance of tracking HRV trends over time rather than focusing on data from a given day [1:29:00];
Effect of GLP-1 agonists on heart rate and HRV [1:34:45];
Where HRV belongs in the hierarchy of health metrics [1:42:00];
Parting thoughts [1:46:30]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

395 bölüm

#Medicine #Fitness #Peter Attia, MD #Peter Attia #Health and Well-Being #Exclusive Podcast Content

The Peter Attia Drive

#305 ‒ Heart rate variability: how to measure, interpret, and utilize HRV for training and health optimization | Joel Jamieson

The Peter Attia Drive

230 subscribers

published 1 yıl önce

Paylaş

MP3•Bölüm sayfası

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

We discuss:

Heart rate variability (HRV): evolution, science, and practical applications of HRV in athletic training [4:00];
Methods of measuring HRV: EKG, wrist-based sensors, and more [11:30];
How HRV is calculated from the data [22:30];
The role of the autonomic nervous system (ANS) in regulating HRV [25:45];
The decline in HRV with age, and the mitigating effects of fitness and other lifestyle factors [33:30];
The role of genetics in HRV, the modifiability of HRV, and a comparison of VO2 max and HRV as predictors of mortality [37:00];
How aging affects HRV and sympathetic drive, and the importance of spontaneous movement and exercise in maintaining the body's adaptability [43:30];
How Morpheus measures HRV using RMSSD and normalizes it to a 100-point scale for easier interpretation [49:45];
The Morpheus system: development, integration with various metrics, and personalized daily training recommendations to optimize fitness and recovery [51:30];
The benefits of morning HRV readings for assessing daily readiness compared to overnight HRV measurements [1:03:00];
Why Morpheus recommends using a chest strap rather than an arm band [1:10:00];
The impact of consistent exercise, stress, alcohol, and other lifestyle factors on HRV [1:11:15];
Optimizing zone 2 training with Morpheus [1:18:15];
Using heart rate recovery (HRR) as an indicator of athletic conditioning and the balance between aerobic and anaerobic systems [1:22:45];
The importance of tracking HRV trends over time rather than focusing on data from a given day [1:29:00];
Effect of GLP-1 agonists on heart rate and HRV [1:34:45];
Where HRV belongs in the hierarchy of health metrics [1:42:00];
Parting thoughts [1:46:30]; and
More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

395 bölüm

#Medicine #Fitness #Peter Attia, MD #Peter Attia #Health and Well-Being #Exclusive Podcast Content

Tüm bölümler

The Peter Attia Drive

1
#342 ‒ Aging well: Peter shares strategies for improving longevity with residents at a senior living center 43:33

4 gün önce43:33

43:33

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter In this special episode of The Drive, Peter joins a unique conversation inspired by his daughter’s volunteer experience at a senior care center, where she formed meaningful relationships with residents curious about healthspan, lifespan, and strategies for living well as they age. Peter engages directly with the residents, covering critical topics like the profound impact of exercise—particularly strength training— for maintaining mobility, preventing falls, and preserving independence later in life. He also discusses the importance of nutrition, emphasizing adequate protein intake, along with strategies for sleep optimization and preservation of brain health. Peter also underscores the importance of emotional wellness, purpose, and social connections in healthy aging, provides advice on staving off chronic disease, and much more. We discuss: Peter’s definition of longevity [2:30]; Why it’s never too late to invest in your longevity [5:30]; The importance of adding “life to years” rather than just “years to life” [7:45]; The "four horsemen"—heart disease, cancer, neurodegenerative diseases, and metabolic conditions [9:15]; Advice for those managing chronic diseases later in life [11:30]; Why balance declines and falls become increasingly common with age, and how to prevent them [13:30]; Why strength training is essential (and effective) for older adults [18:30]; The five tools in Peter’s longevity toolkit [21:00]; Practical ways older adults can safely begin exercising despite physical limitations or health issues [23:00]; Principles of good nutrition, and the importance of adequate protein intake [24:00]; The importance of sleep for cognitive health, and effective sleep-improvement strategies for seniors [27:30]; How emotional health, social connections, and a sense of purpose significantly impact quality of life and longevity [32:00]; Why Peter decided to focus his work on longevity [33:45]; Protein intake recommendations should be based on ideal body weight (not current weight) [34:45]; The potential of klotho as a therapy for improving cognitive function and combating aging-related cognitive decline [35:30]; The best types of protein supplements to consider [36:45]; The APOE gene's influence on Alzheimer's disease risk, and why everyone should proactively address brain health, regardless of genetics [38:15]; How falls can accelerate cognitive decline, and the importance of staying physically and mentally active [40:45]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#341 - Overcoming insomnia: improving sleep hygiene and treating disordered sleep with cognitive behavioral therapy for insomnia | Ashley Mason, Ph.D. 2:05:16

11 gün önce2:05:16

2:05:16

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter Ashley Mason is a clinical psychologist and an associate professor at UCSF, where she leads the Sleep, Eating, and Affect (SEA) Laboratory. In this episode, Ashley provides a masterclass on cognitive behavioral therapy for insomnia (CBT-I), detailing techniques like time in bed restriction, stimulus control, and cognitive restructuring to improve sleep. She explains how to manage racing thoughts and anxiety, optimize sleep environments, and use practical tools like sleep diaries to track progress. She also offers detailed guidance on sleep hygiene; explores the impact of temperature regulation, blue light exposure, and bedtime routines; and offers guidance on finding a CBT-I therapist, along with sharing practical steps you can take on your own before seeking professional help. We discuss: Defining insomnia: diagnosis, prevalence, and misconceptions [3:00]; How insomnia develops, and breaking the cycle with cognitive behavioral therapy for insomnia (CBT-I) [7:45]; The different types of insomnia, and the impact of anxiety, hydration, temperature, and more on sleep [11:45]; The core principles of cognitive behavioral therapy (CBT) and how CBT-I is used to treat insomnia [20:00]; Implementing CBT-I: time in bed restriction, sleep scheduling, and the effect of napping [29:45]; Navigating family and partner sleep schedules, falling asleep on the couch, sleep chronotypes, and more [39:45]; Key aspects of sleep hygiene: temperature, light exposure, and circadian rhythm disruptions [44:45]; Blue light and mental stimulation before bed, and the utility of A-B testing sleep habits [52:45]; Other simple interventions that may improve sleep [57:30]; Ashley’s view on relaxation techniques and mindfulness-based practices [1:02:30]; The effectiveness of CBT-I, the role of sleep trackers, and best practices for managing nighttime awakenings [1:04:15]; Guidance on intake of food and alcohol for good sleep [1:16:30]; Reframing thoughts and nighttime anxiety to reduce sleep disruptions [1:18:45]; Ashley’s take on sleep supplements like melatonin [1:21:45]; How to safely taper off sleep medications like benzos and Ambien [1:26:00]; Sleep problems that need to be addressed before CBT-I can be implemented [1:38:30]; The importance of prioritizing a consistent wake-up time over a fixed bedtime for better sleep regulation [1:40:15]; Process S and Process C: the science of sleep pressure and circadian rhythms [1:45:15]; How exercise too close to bedtime may impact sleep [1:47:45]; The structure and variability of CBT-I, Ashley’s approach, and tips for finding a therapist [1:50:30]; The effect of sauna and cold plunge before bed on sleep quality [1:56:00]; Key takeaways on CBT-I, and why no one should have to suffer from insomnia [1:58:15]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#340 - AMA #69: Scrutinizing supplements: creatine, fish oil, vitamin D, and more—a framework for understanding effectiveness, quality, and individual need 24:36

18 gün önce24:36

24:36

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter In this "Ask Me Anything" (AMA) episode, Peter explores the complex world of supplements by introducing a practical framework for evaluating their effectiveness and relevance to individual health needs. Rather than providing a simple list of recommendations, Peter aims to equip listeners with the tools to critically assess supplements on their own. He then applies this framework to discuss research on several popular supplements, including creatine, fish oil, vitamin D, B vitamins, and ashwagandha. Additionally, he covers key factors in assessing supplement quality, helping listeners develop a deeper understanding of how to make informed decisions based on their personal health goals. 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 #69 show notes page . If you are not a subscriber, you can learn more about the subscriber benefits here . We discuss: Overview of episode topics [1:45]; How Peter evaluates patients’ supplement regimens, and common misconceptions about supplements vs. pharmaceuticals [3:00]; A framework for evaluating supplements [6:15]; Evaluating creatine: purpose of supplementation, dosing, and mechanism of action [10:00]; Creatine: proven benefits for muscle performance, potential cognitive benefits, and why women may benefit more [15:15]; Creatine: risk vs. reward, kidney concerns, and choosing the right supplement [18:45]; Evaluating fish oil: its primary purpose as a supplement and how to track levels [20:45]; Fish oil: how omega-3s impact inflammation, heart health, and brain function, and the strengths and limitations of current research [26:30]; Fish oil: the risks of supplementation, guidance on selecting high-quality products, and how to determine whether supplementation is appropriate [37:30]; Evaluating vitamin D: understanding deficiency and optimal levels [45:15]; Vitamin D: role in bone health, immune function, potential longevity impact, and biomarker limitations [51:15]; Vitamin D: efficacy, safety, and balancing risk vs. reward [58:15]; Evaluating B vitamins: function, consequences of deficiency, and key biomarkers to assess whether supplementation is necessary [1:02:15]; B vitamins: risks for CVD and dementia associated with deficiency, and limited evidence for general population supplementation [1:07:15]; Evaluating ashwagandha: background, uses, and mechanism of action [1:15:30]; Ashwagandha: current evidence for its effects on sleep, stress, and anxiety [1:19:15]; Ashwagandha: evaluating supplement quality, safety profile, and the risk-reward balance [1:22:15]; The importance of using a structured evaluation framework to assess any supplement [1:26:30]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#339 - Unpacking trauma: How early wounds shape behavior and the path toward healing | Jeff English 2:02:11

25 gün önce2:02:11

2:02:11

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter Jeff English is a trauma-focused clinical counselor with extensive experience working with adults, teens, families, and groups across various settings, including career counseling, life coaching, addiction recovery, professional workshops, and private practice. In this episode, Jeff shares insights from his work as a trauma therapist, exploring how moments of perceived helplessness shape behaviors and how adaptive strategies can become maladaptive over time. He discusses the concept of the “trauma tree,” examining its roots (causes) and branches (consequences), and highlights a powerful framework used at the Bridge to Recovery, a residential workshop where Jeff serves as an outreach specialist. Jeff reflects on the transformative power of group therapy, the role of vulnerability in fostering connection, and the challenges of letting go of control. He also offers practical advice on finding a great trauma therapist, balancing personal growth within relationships, and recognizing when it’s time to seek help. We discuss: Defining trauma—a loaded word [3:00]; The therapeutic process at The Bridge to Recovery: confronting discomfort, embracing vulnerability, and reframing one’s story [5:45]; The roots of the trauma tree: the foundational wounding experiences that shape adaptive survival behaviors [11:30]; The branches of the trauma tree: how trauma manifests through co-dependency, addictive patterns, insecure attachments, and more [17:30]; The connection between trauma manifestations and underlying wounding experiences, trauma triggers, and the importance of surrender in the healing process [24:00]; How surrendering control, eliminating distractions, and practicing vulnerability are essential components of the healing process [32:45]; How adaptive behaviors developed during childhood in response to trauma can become maladaptive in adulthood [43:30]; The difference between shame and guilt, and recognizing and addressing toxic shame and shame-driven behaviors [49:15]; The unique rules at The Bridge to Recovery that support the healing process [53:15]; Internal resistance to healing due to the fear of losing positive traits associated with trauma [58:15]; The structured storytelling process at The Bridge, and the role of peer feedback in healing [1:05:00]; The differences between immersive residential therapy and individual therapy, and how to determine the right approach for different individuals [1:09:30]; Jeff’s personal journey as a client and therapist at The Bridge [1:22:00]; The generational transmission of trauma, and breaking the cycle [1:25:45]; The challenge of addressing socially acceptable maladaptive behaviors like workaholism, perfectionism, and overachievement [1:28:45]; How to determine whether struggles stem from deep-seated trauma or just bad habits, and how rewiring maladaptive behaviors requires addressing the underlying emotional wounds [1:32:30]; Breakthroughs that shatter beliefs and allows change to occur, and the process that creates this opportunity [1:39:15]; Jeff’s advice on finding a therapist for trauma work [1:46:45]; The importance of connection and vulnerability [1:52:45]; How to encourage a resistant partner to seek healing [1:57:30]; Jeff’s advice for those facing emotional struggles [1:59:15]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#338 ‒ Peter’s takeaways on aerobic exercise and VO2 max, insulin resistance, rising healthcare costs, treating children with autism and ADHD, and strength training | Quarterly Podcast Summary #4 27:41

5 weeks önce27:41

27:41

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter In this quarterly podcast summary (QPS) episode, Peter summarizes his biggest takeaways from the last three months of guest interviews on the podcast. Peter shares key insights from his discussions on diverse topics such as aerobic efficiency and VO2 max with Olav Aleksander Bu; insulin resistance with Ralph DeFronzo; economics of the US healthcare system and cost-saving strategies with Saum Sutaria; diagnosis and treatment of autism, ADHD, and anxiety in children with Trenna Sutcliffe; and strength training with Mike Israetel. Additionally, Peter shares any personal behavioral adjustments or modifications to his patient care practices that have arisen from these fascinating discussions. 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 episode #338 show notes page . If you are not a subscriber, you can learn more about the subscriber benefits here . We discuss: Overview of topics to be discussed [2:00]; Olav Aleksander Bu Pt.2 episode: metrics to track aerobic efficiency and insights about VO2 max, and the ability of increased carbohydrate consumption to boost performance [4:30]; The best practices for performing a VO2 max test, the differences between VO2 max training and all-out efforts, and the role of energy intake in endurance performance [14:45]; Ralph DeFronzo episode: the pathophysiology of insulin resistance and type 2 diabetes—how they impact different organs, flaws in conventional diabetes treatment, and more [24:30]; Understanding type 2 diabetes beyond the traditional triumvirate of features: the “ominous octet” describes changes in other organs [31:45]; Pharmacological treatments for insulin resistance and type 2 diabetes [41:30]; The importance of early detection and intervention in insulin resistance [50:30]; Saum Sutaria episode: the economic and systemic drivers of high healthcare costs in the U.S. [54:00]; Reducing health care costs: redefining health insurance, lowering drug prices while maintaining innovation, leveraging AI for efficiency, and more [1:07:15]; Trenna Sutcliffe episode: insights on autism, ADHD, and anxiety in children—definitions and diagnosis [1:11:45]; Exploring the rising prevalence of autism spectrum disorder [1:17:15]; Trenna’s views on caring for children with autism [1:21:15]; Misconceptions around vaccines and autism [1:26:00]; Mike Israetel episode: insights about strength training, minimum effective dose, troubleshooting plateaus, tips for beginners, and more [1:28:15]; Topics Peter is interested in exploring in future podcasts [1:40:15]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#337 - Insulin resistance masterclass: The full body impact of metabolic dysfunction and prevention, diagnosis, and treatment | Ralph DeFronzo, M.D. 2:26:40

6 weeks önce2:26:40

2:26:40

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter Ralph DeFronzo is a distinguished diabetes researcher and clinician whose groundbreaking work on insulin resistance has reshaped the understanding and treatment of type 2 diabetes. In this episode, Ralph shares insights from his five decades of research, including his pivotal role in bringing metformin to the U.S. and developing SGLT2 inhibitors. Ralph explores the impacts of insulin resistance on specific organs, the pharmacologic interventions available, and the gold-standard euglycemic clamp method for measuring insulin resistance. This episode is a masterclass in the pathophysiology and treatment of type 2 diabetes, featuring an in-depth discussion of GLP-1 receptor agonists, metformin, and a lesser-known class of drugs that opened Peter’s eyes to new possibilities in diabetes care. We discuss: Metabolic disease as a foundational driver of chronic illness [4:00]; Defining insulin resistance: effects on glucose, fat, and protein metabolism, and how it varies between healthy, obese, and diabetic individuals [8:15]; The historical significance of the development of the euglycemic clamp technique for measuring insulin resistance [11:45]; How insulin affects different tissues: liver, muscle, and fat cells [15:00]; The different ways insulin resistance manifests in various tissues: Alzheimer’s disease, cardiovascular disease, and more [25:00]; The dangers of hyperinsulinemia, and the importance of keeping insulin levels within a physiological range [29:00]; The challenges of identifying the genetic basis of insulin resistance and type 2 diabetes [37:00]; The “ominous octet”—a more comprehensive model of type 2 diabetes than the traditional triumvirate [45:45]; The kidneys’ unexpected role in worsening diabetes, and how SGLT2 inhibitors were developed to treat diabetes [55:45]; How insulin resistance in the brain and neurocircuitry dysfunction contribute to overeating and metabolic disease [1:04:15]; Lipotoxicity: how overeating fuels insulin resistance and mitochondrial dysfunction [1:07:30]; Pioglitazone: an underappreciated and misunderstood treatment for insulin resistance [1:10:15]; Metformin: debunking the misconception that it is an insulin sensitizer and explaining its true mechanism of action [1:19:15]; Treating diabetes with triple therapy vs. the ADA approach: a better path for diabetes management [1:24:00]; GLP-1 agonists, the Qatar study, and rethinking diabetes treatment [1:31:30]; Using a hyperglycemic clamp to look for genes that cause diabetes [1:45:15]; The superiority of measuring C-peptide instead of insulin to assess beta-cell function [1:46:45]; How GLP-1-induced weight loss affects muscle mass, the benefits and risks of myostatin inhibitors, and the need for better methods of evaluating functional outcomes of increased muscle mass [1:51:30]; The growing crisis of childhood obesity and challenges in treating it [2:02:15]; The environmental and neurological factors driving the obesity epidemic [2:07:30]; The role of genetics, insulin signaling defects, and lipotoxicity in insulin resistance and diabetes treatment challenges [2:11:00]; The oral glucose tolerance test (OGTT): detecting early insulin resistance and beta cell dysfunction [2:18:30]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#336 - AMA #68: Fasting, well-balanced diets, alcohol, exercise for busy people, wearables, emotional health, assessing cardiovascular health, and more 27:29

7 weeks önce27:29

27:29

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter In this “Ask Me Anything” (AMA) episode, Peter tackles a diverse set of listener-submitted questions, covering a wide range of health and performance topics. He dives into assessing cardiovascular health, discussing key biomarkers and risk factors, and breaks down various fasting approaches, including time-restricted eating and prolonged fasting. The conversation also explores the impact of alcohol on health and disease risk, fundamental principles of nutrition, and optimal protein intake. Additionally, he examines the pros and cons of ketogenic and low-carb diets, strategies for building effective exercise routines, and the role of wearables in tracking health metrics. The episode concludes with insights on emotional health, making this a well-rounded discussion packed with practical takeaways for anyone looking to optimize their well-being. 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 #68 show notes page . If you are not a subscriber, you can learn more about the subscriber benefits here . We discuss: Episode format: overview of common health topics based on listener questions [1:30]; How to accurately assess your cardiovascular health [3:00]; The impact of fasting, time-restricted eating, and dietary restriction on metabolic health [9:00]; Alcohol: health risks of consumption, limitations of research, and how to weigh the risks against social and personal enjoyment [13:45]; Principles of a well-balanced diet: macronutrients, micronutrients, protein, energy balance, and more [23:45]; The benefits and drawbacks of ketogenic diets: impact on satiety, metabolic health, athletic performance, lipid levels, and more [29:15]; Protein: best sources for muscle growth, total intake, PDCAAS scoring system, and getting adequate amounts on plant-based diets [36:15]; Creating an effective fitness routine that fits into a busy schedule [41:45]; The role of rest and recovery in a workout routine [46:00]; How to track fitness progress beyond just weight on a scale [48:30]; The best low-impact exercises for individuals with joint issues [52:00]; Wearables: insight vs. compliance, and how to use them effectively [54:45]; How to evaluate the risks and benefits of medical interventions: procedural risks, complication rates, and asking informed questions [59:00]; Sleep: impact on metabolic and cognitive health, and tips for improving sleep quality [1:03:45]; How to identify and address emotional health challenges [1:08:30]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#335 ‒ The science of resistance training, building muscle, and anabolic steroid use in bodybuilding | Mike Israetel, Ph.D. 2:51:18

8 weeks önce2:51:18

2:51:18

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter Mike Israetel is a sports physiologist, competitive bodybuilder, and co-founder of Renaissance Periodization, where he coaches athletes and professionals in diet and weight training. In this episode, Mike shares his journey from powerlifting to academia, breaking down the core principles of resistance training, including exercise selection, volume, intensity, and frequency. He debunks common misconceptions about strength training, explains how to structure an effective program for beginners and advanced lifters, and provides candid insights into his experience with anabolic steroids, discussing their effects on muscle growth, performance, and health risks. This conversation offers a deep dive into the science of building muscle, the realities of bodybuilding at the highest levels, and explores the potential of AI-driven breakthroughs to advance human performance and longevity. We discuss: Mike’s academic journey, and early experiences in powerlifting, personal training, and sports physiology [3:30]; Mike’s transition from powerlifting to bodybuilding, and his scientific and artistic approach to sculpting muscle and optimizing aesthetics [9:15]; The value of strength training, time efficiency, and how it differs from endurance training [14:45]; Neurological fatigue in strength training: balancing recovery and pushing the limits [26:15]; The relationship between training intensity and volume, why muscle growth is not linear, and how different approaches affect results [35:00]; Sustainable and effective approaches to maximizing muscle growth: training close to failure while minimizing fatigue [40:00]; An efficient and effective resistance training program for beginners with limited time [49:00]; Advice for finding a good trainer [1:06:30]; Troubleshooting training plateaus: optimizing exercise selection, intensity, and recovery for muscle growth [1:13:30]; The impact of genetics, age, and lifestyle on muscle growth [1:27:45]; The importance of nutrition, protein intake, and consistency in both training and diet for muscle growth [1:31:00]; The use of anabolic steroids to boost muscle growth: doses, drug combinations, and side effects [1:35:45]; Long-term impact of steroid use: muscle retention, genetics and individual variability, and impact after discontinuation [1:52:15]; Trade-offs of long-term usage of supraphysiologic doses of testosterone: health, performance, and Mike’s future plans [2:00:45]; The potential for AI-driven medical breakthroughs to reverse aging and disease [2:07:30]; The role of AI in accelerating drug development, advancing human longevity, and overcoming biological limitations [2:19:45]; The philosophical implications of simulated reality, the impact of robotics on human labor and economics, and the challenge of predicting the future [2:25:15]; Would having kids change Mike’s philosophy around anabolic steroid use? [2:32:15]; The role of GLP-1 agonists in bodybuilding and general weight management, and the moral and philosophical debates surrounding their use [2:35:45]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#334 - Cardiovascular disease, the number one killer: development, biomarkers, apoB, cholesterol, brain health, and more | Tom Dayspring, M.D. 2:17:37

9 weeks önce2:17:37

2:17:37

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter Tom Dayspring is a world-renowned expert in clinical lipidology and a previous guest on The Drive. In this episode, Tom explores the foundations of atherosclerosis and why atherosclerotic cardiovascular disease (ASCVD) is the leading cause of death worldwide for both men and women. He examines how the disease develops from a pathological perspective and discusses key risk factors, including often-overlooked contributors such as insulin resistance and chronic kidney disease. He breaks down the complexities of cholesterol and lipoproteins—including LDL, VLDL, IDL, and HDL—with an in-depth discussion on the critical role of apolipoprotein B (apoB) in the development of atherosclerosis. Additionally, he covers the importance of testing various biomarkers, the impact of nutrition on lipid levels, and the vital role of cholesterol in brain health, including how cholesterol is synthesized and managed in the brain, how it differs from cholesterol regulation in the rest of the body, and how pharmacological interventions can influence brain cholesterol metabolism. We discuss: Defining atherosclerotic cardiovascular disease (ASCVD): development, risks, and physiological impact [2:45]; The pathogenesis of ASCVD: the silent development over decades, and the importance of early detection for prevention of adverse outcomes [10:45]; Risk factors versus risk markers for ASCVD, and how insulin resistance and chronic kidney disease contribute to atherosclerosis [17:30]; How hyperinsulinemia elevates cardiovascular risk [24:00]; How apoB-containing lipoproteins contribute to atherosclerosis, and why measuring apoB is a superior indicator of cardiovascular risk compared to LDL cholesterol [29:45]; The challenges of detecting early-stage atherosclerosis before calcification appears [46:15]; Lp(a): structure, genetic basis, and significant risks associated with elevated Lp(a) [55:30]; How aging and lifestyle factors contribute to rising apoB and LDL cholesterol levels, and the lifestyle changes that can lower it [59:45]; How elevated triglycerides, driven by insulin resistance, increase apoB particle concentration and promote atherosclerosis [1:08:00]; How LDL particle size, remnant lipoproteins, Lp(a), and non-HDL cholesterol contribute to cardiovascular risk beyond apoB levels [1:21:45]; The limitations of using HDL cholesterol as a marker for heart health [1:29:00]; The critical role of cholesterol in brain function and how the brain manages its cholesterol supply [1:36:30]; The impact of ApoE genotype on brain health and Alzheimer's disease risk [1:46:00]; How the brain manages cholesterol through specialized pathways, and biomarkers to track cholesterol health of the brain [1:50:30]; How statins might affect brain cholesterol synthesis and cognitive function, and alternative lipid-lowering strategies for high-risk individuals [1:57:30]; Exciting advancements in therapeutics, diagnostics, and biomarkers coming in the next few years [2:09:30]; Recent consensus statements on apoB and Lp(a) from the National Lipid Association (NLA) [2:12:30]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#333 ‒ Longevity roundtable — the science of aging, geroprotective molecules, lifestyle interventions, challenges in research, and more | Steven Austad, Matt Kaeberlein, Richard Miller 2:41:39

10 weeks önce2:41:39

2:41:39

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter In this special episode of The Drive, Peter introduces a brand-new roundtable format. Joined by three renowned experts in longevity science—Steven Austad, Richard Miller, and Matt Kaeberlein—the group explores the rapidly evolving field of geroscience. Together, they dive deep into topics like the relationship between healthspan and lifespan, evaluating interventions like rapamycin and senolytics, the role of epigenetic changes in aging, and whether GLP-1 receptor agonists hold geroprotective potential. They also tackle major challenges in funding and public acceptance of longevity research including how geroprotective interventions might be tested in humans. Packed with nuanced debate, humor, and groundbreaking insights, this episode is a must-listen for anyone fascinated by the science of aging. We discuss: The recent rise in public interest in longevity, misconceptions, and the link between healthspan and lifespan [3:45]; Redefining healthspan, the US healthcare paradox, and separating longevity science from commercial hype [12:30]; The need to redirect medical research from disease-specific models to aging-focused approaches [21:30]; Proactive healthcare: rethinking health, disease, and the role of aging [30:00]; Biologic age versus chronologic age, and the limitations and potential of epigenetic clocks [35:00]; The utility and drawbacks of the “hallmarks of aging” as a framework for research and funding [49:30]; The role of epigenetic changes in aging and the challenges of proving causality [56:45]; The translational challenges of moving aging research from preclinical studies to human applications [1:03:45]; Distinguishing between a biomarker of aging and aging rate indicators [1:17:15]; The difficulties of translating longevity research in mice to humans, and the difficulties of testing interventions in humans [1:21:15]; Exercise, aging, and healthspan: does exercise slow aging? [1:35:45]; Are GLP-1 receptor agonists geroprotective beyond caloric restriction effects? [1:41:00]; The role of senescent cells in aging, challenges with reproducibility in studies, and differing views on the value of current research approaches [1:46:15]; How funding challenges and leadership in NIH and other institutes impact the advancement of aging-related research [2:00:15]; Metformin: geroprotective potential, mechanisms, and unanswered questions [2:02:30]; Canagliflozin and rapamycin as geroprotective molecules: mechanisms, dosing strategies, and longevity potential [2:10:45]; Resveratrol and NAD precursors—a lack of evidence for anti-aging effects [2:22:45]; The potential of parabiosis and plasmapheresis to slow aging, the challenges in translating mouse studies to humans, and possible design for human studies [2:29:45]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#332 - AMA #67: Microplastics, PFAS, and phthalates: understanding health risks and a framework for minimizing exposure and mitigating risk 25:21

11 weeks önce25:21

25:21

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter In this “Ask Me Anything” (AMA) episode, Peter tackles a topic that's been dominating headlines and sparking widespread concern: microplastics and plastic-associated chemicals, including BPA, PFAS, and phthalates. Peter explores the science behind these substances including how and why they've become so prevalent, the extent of our exposure, and the potential risks to our health. Most importantly, he provides a practical framework for understanding microplastics and plastic-associated chemicals and minimizing exposure while distinguishing genuine risks from exaggerated concerns. 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 #67 show notes page . If you are not a subscriber, you can learn more about the subscriber benefits here . We discuss: The complexity of the topic of microplastics and associated chemicals [1:30]; Definitions: microplastics, BPA, PM2.5, phthalates, and more [6:30]; The reasons behind the increase in microplastics in our environment and the surge in interest in them [12:00]; The various ways that humans are exposed to microplastics and nanoplastics [14:00]; Volume of plastic consumed by humans, and how the body eliminates or absorbs microplastics [16:00]; How microplastics accumulate in the body, the variability in tissue accumulation, and the challenges in studying their long-term health effects [21:30]; Limitations of blood tests for microplastics, and the importance of reliable biomarkers for guiding behavior and interventions [26:30]; The speculative health risks of microplastics, the limitations of current research, and the need for more robust studies [29:15]; The challenges of measuring microplastics in human tissues, the need for better methodologies, and the importance of critically evaluating study relevance and claims [39:45]; If it’s unclear whether microplastics actually cause harm, should we still be concerned about exposure? [42:15]; Strategies to minimize microplastic exposure [45:00]; The financial cost and effort involved in various microplastic exposure mitigation strategies [51:00]; The role of airborne microplastics in total exposure and accumulation [1:03:00]; Chemicals associated with plastics, their role as endocrine disruptors, and the challenges in linking exposure to specific health outcomes [1:04:00]; BPAs: role in plastic production, and its potential developmental risks [1:05:45]; BPA's potential health risks: pregnancy, fertility, obesity, and diabetes, and the socioeconomic confounders in the data [1:08:30]; Regulatory limits on BPA exposure, and practical considerations for reducing exposure [1:12:45]; The prevalence of BPA in modern products and how to identify it [1:17:15]; PFAS: chemical structure and purpose in products [1:18:30]; Why PFAS are considered endocrine disruptors [1:19:45]; The main sources of PFAS exposure, and practical steps to reduce exposure [1:21:30]; The potential health risks of PFAS exposure [1:24:00]; Phthalates: role in making plastics flexible and presence in personal care products [1:24:45]; Why phthalates are considered endocrine disruptors [1:25:15]; The main sources of phthalate exposure, and how manufacturing practices are evolving to reduce exposure [1:26:45]; Practical strategies to reduce exposure to phthalates in food, air, water, and personal care products [1:28:30]; Navigating microplastics and associated chemicals: a framework for personalized risk reduction [1:29:30]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#331 ‒ Optimizing endurance performance: metrics, nutrition, lactate, and more insights from elite performers | Olav Aleksander Bu (Pt. 2) 2:16:12

12 weeks önce2:16:12

2:16:12

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter Olav Aleksander Bu is an internationally renowned sports scientist acclaimed for his coaching prowess with elite athletes spanning a diverse range of sports disciplines. In this episode, Olav returns to dive deeper into his groundbreaking work as an endurance coach, exercise scientist, engineer, and physiologist. The discussion explores his data-driven approach to coaching, unpacking key performance metrics like functional threshold power, VO2 max, and lactate threshold, while emphasizing the importance of consistent testing protocols. Olav shares insights on how training methodologies differ across sports, the impact of nutrition on endurance performance, and the evolving strategies for carbohydrate metabolism in fueling athletes for races. Olav concludes with a discussion on the use of artificial intelligence for optimizing training insights and performance. We discuss: Olav’s unique, engineering-driven approach to endurance coaching [2:45]; Definitions and applications of key performance metrics: FTP, power, anaerobic threshold, and lactate threshold [4:45]; Lactate threshold: factors affecting lactate threshold, testing protocols, and how elite athletes' efficiency affects their performance and lactate profiles [14:15] VO2 max: definition, testing, factors affecting its accuracy, and methods for optimizing oxygen utilization in elite athletes [22:15]; Testing VO2 max: common mistakes and key factors to consider—preparation, warm-up, timing, and more [34:00]; VO2 max testing continued: measuring instruments, testing protocols, and advanced insights gained from elite athletes [41:45]; The influence of supplements like beetroot concentrate and adaptogens on VO2 max and performance [49:45]; How respiratory quotient (RQ) reflects metabolic shifts during exercise, the challenges in measuring and interpreting RQ in elite athletes, and the physiological adaptations needed for prolonged endurance events [53:30]; Triathlon training: the challenge of maintaining elite performance across triathlon distances, metabolic efficiency, and swimming challenges [1:03:15]; How reducing drag in swimming could revolutionize performance and the role of biofeedback tools in optimizing efficiency across various endurance sports [1:07:00]; How endurance athletes prioritize effort regulation using RPE, heart rate, and power output, and the role of lactate in cardiac and athletic efficiency [1:20:00]; Lactate’s role as a fuel, buffering methods to combat lactic acidosis, and the variability in athlete response to bicarbonate supplementation [1:25:45]; The physiological mechanisms behind differences in performance between two elite athletes: lactate transport, cardiovascular efficiency, and compensatory systems [1:33:00]; Comparing interventions like acetaminophen to enhance performance in high-heat conditions versus natural adaptations to heat [1:37:15]; Advancements in nutrition science, changes in cyclist body composition, and the impact of fueling strategies on athletic performance and growth [1:39:30]; Optimizing endurance performance with utilization of carbohydrates, and the potential role of ketones [1:48:00]; Insights gained from elite performers in the 2020 and 2024 Olympics [1:58:30]; The use of artificial intelligence to optimizing training insights and performance [2:06:30]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#330 – Autism, ADHD, and Anxiety: Understanding the rise in autism and a multidisciplinary approach to diagnosis and treatment of each condition in children | Trenna Sutcliffe, M.D. 1:57:14

13 weeks önce1:57:14

1:57:14

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter Trenna Sutcliffe is a developmental behavioral pediatrician and the founder and medical director of the Sutcliffe Clinic in the San Francisco Bay Area, where she partners with families to provide care for children facing behavioral challenges, developmental differences, and school struggles. In this episode, Trenna shares her journey into developmental and behavioral pediatrics, including her pioneering work at Stanford and her expertise in autism, ADHD, and anxiety—the "three As." She explores the diagnostic processes, the overlap and comorbidities of these conditions, and the importance of personalized treatment plans that address both medical and environmental factors. Trenna offers valuable insights into the changing prevalence of autism, the impact of evolving diagnostic criteria, and the range of therapies and medications available to support children and their families. She also discusses the challenges in accessing care and the critical need for a holistic approach that bridges healthcare and education. We discuss: Trenna’s passion for developmental-behavioral pediatrics (DBP), and the process of diagnosing anxiety, ADHD, and autism [3:15]; Understanding anxiety and ADHD: assessing impairment and self-esteem and identifying anxiety and emotional well-being in young patients [9:45]; The evolving diagnosis of autism: understanding the spectrum and individual needs [16:30]; The dramatic rise in autism spectrum disorder (ASD): genetics, environment, expanded diagnostic criteria, and more [25:45]; Exploring epigenetics and the potential multigenerational impact of environment exposures on susceptibility to certain disorders [37:15]; The evolution of autism classifications, and the particular challenges for children with level 1 (mild) autism due to a lack of support [41:15]; The broadening of the autism spectrum: benefits and risks of expanded diagnostic criteria and the need for future frameworks to focus on better outcomes [48:00]; The overlap between ASD, ADHD, and anxiety [57:15]; Understanding oppositional defiant disorder, and the importance of understanding the “why” behind a behavior when creating treatment plans [1:00:45]; Defining developmental-behavioral pediatrics (DBP), and Trenna’s professional journey [1:07:00]; Updated methods of ABA (applied behavioral analysis) therapy: evolution, controversies, challenges of scaling autism care, and the need for tailored interventions [1:13:45]; Advice for parents trying to find and evaluate care for children with autism, ADHD, or anxiety [1:22:45]; Tailored treatments for ADHD: balancing stimulant medications with behavioral training [1:28:30]; The interplay between medication, behavioral therapy, and neuroplasticity in managing ADHD, and the potential to grow out of the need for medication [1:39:45]; Using medication to treat anxiety and other symptoms in kids with autism without ADHD [1:44:45]; FAQs about medicating children with ADHD: benefits, side effects, dosage, and more [1:46:30]; The “superpowers” associated with level 1 autism [1:48:45]; The next steps to increase support for children with ASD, anxiety, and ADHD [1:50:45]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
Building & Changing Habits | James Clear (#183 rebroadcast) 2:19:56

14 weeks önce2:19:56

2:19:56

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter James Clear is the author of the New York Times bestseller Atomic Habits. His extensive research into human behavior has helped him identify key components of habit formation and develop the “Four Laws of Behavioral Change.” In this episode, James provides insights into how both good and bad habits are formed, including the influence of genetics, environment, social circles, and more. He points to changes one can make to cultivate more perseverance and discipline and describes the profound impact habits can have when tying them into one’s self-identity. Finally, James breaks down his “Four Laws of Behavioral Change” and how to use them to create new habits, undo bad habits, and make meaningful changes in one’s life. We discuss: Why James became deeply interested in habits [2:00]; Viewing habits through an evolutionary lens [6:15]; The power of immediate feedback for behavior change, and why we tend to repeat bad habits [9:30]; The role of genetics and innate predispositions in determining one’s work ethic and success in a given discipline [14:45]; How finding one’s passion can cultivate perseverance and discipline [23:30]; Advantages of creating systems and not just setting goals [29:30]; The power of habits combined with self-identity to induce change [36:45]; How a big environmental change or life event can bring on radical behavioral change [50:45]; The influence of one’s social environment on their habits [54:30]; How and why habits are formed [1:00:45]; How to make or break a habit with the “Four Laws of Behavior Change” [1:09:45]; Practical tips for successful behavioral change—the best strategies when starting out [1:16:30]; Self-forgiveness and getting back on track immediately after slipping up [1:30:45]; Law #1: Make it obvious—Strategies for identifying and creating cues to make and break habits [1:40:00]; Law #2: Make it attractive—examples of ways to make a new behavior more attractive [1:48:00]; Law #3: Make it easy—the 2-minute rule [1:59:00]; Law #4: Make it satisfying—rewards and reinforcement [2:03:45]; Advice for helping others to make behavioral changes [2:06:15]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

The Peter Attia Drive

1
#329 ‒ Special AMA: Peter on exercise, important labs, building good habits, promising longevity research, and more 27:14

16 weeks önce27:14

27:14

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter In this special episode of The Drive, Peter tackles a wide range of listener questions submitted over the past year. The discussion spans essential topics such as exercise—covering grip strength, traveling workouts, and why Peter doesn’t consider exercise an ideal weight-loss strategy—and the top biomarkers everyone should track. He also explores promising new longevity research, his evolving views on longevity, and frameworks like “objective, strategy, tactics” for personalized decision-making. The episode wraps up with insights on building good habits and a glimpse into Peter’s recent reading list. 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 Special AMA show notes page . If you are not a subscriber, you can learn more about the subscriber benefits here . We discuss: Overview of episode topics (and Peter’s car stereo saga) [1:45]; The importance of grip strength and the best methods for training it effectively [3:45]; Exercise while traveling: strategies for staying active and maintaining an exercise routine [14:45]; Why women should prioritize strength training [18:00]; The limited role of exercise in weight loss and its greater importance in improving health, body composition, and insulin sensitivity [19:45]; The “top five most important biomarkers” for assessing health [22:45]; Promising developments in longevity research [28:15]; The development of Klotho as a neuroprotective drug: challenges, timelines of trials, and more [34:00]; Peter’s updated view on the potential of epigenome manipulation to restore aged cells to their youthful state [39:45]; How reversing age-related epigenetic changes in immune cells could revolutionize our approach to aging and disease [43:30]; The “objective, strategy, tactics” framework, and the importance prioritizing impactful lifestyle habits over less significant health trends [49:30]; Strategies for building and maintaining good habits [56:45]; How to think about drugs and supplements as part of a longevity toolkit [1:02:00]; Peter’s recent reading list [1:05:15]; and More. Connect With Peter on Twitter , Instagram , Facebook and YouTube…

Player FM'e Hoş Geldiniz!

Player FM şu anda sizin için internetteki yüksek kalitedeki podcast'leri arıyor. En iyi podcast uygulaması ve Android, iPhone ve internet üzerinde çalışıyor. Aboneliklerinizi cihazlar arasında eş zamanlamak için üye olun.

500+ konuyu dinleyin

230 subscribers

The Peter Attia Drive benzeri

Amazon Fire TV Stick HD (newest model), free and live TV, Alexa Voice Remote, smart home controls, HD streaming

Apple AirTag

Amazon Basics Multipurpose Copy Printer Paper, 8.5" x 11", 20 lb, 8 Reams, 4000 Sheets, 92 Bright, White

Dinlemeye Değer Podcast'ler

The Peter Attia Drive « » #305 ‒ Heart rate variability: how to measure, interpret, and utilize HRV for training and health optimization | Joel Jamieson

#305 ‒ Heart rate variability: how to measure, interpret, and utilize HRV for training and health optimization | Joel Jamieson

Dinlemeye Değer Podcast'ler

Player FM'e Hoş Geldiniz!

Sunrise on the Reaping (A Hunger Games Novel) (The Hunger Games)

HP 67XL Black High-yield Ink Cartridge | Works with HP DeskJet 1255, 2700, 4100 Series, HP ENVY 6000, 6400 Series | Eligible for Instant Ink | One Size | 3YM57AN

Command 20 lb XL Heavyweight Picture Hanging Strips 16 Pairs (32 Command Strips), Damage Free Hanging Picture Hangers, Heavy Duty Wall Hanging Strips for Home Decor, White Adhesive Strips

everydrop by Whirlpool Ice and Water Refrigerator Filter 1, EDR1RXD1, Single-Pack , Purple

The Peter Attia Drive benzeri

Hızlı referans rehberi

The Peter Attia Drive « »
#305 ‒ Heart rate variability: how to measure, interpret, and utilize HRV for training and health optimization | Joel Jamieson