The Peter Attia Drive

By
- MD
- Peter Attia

0 Ratings: 0
Episodes: 405
Avg. duration: 1H 42min
Language: English
Format
Category: Self-help & Personal development

Expert insight on health, performance, longevity, critical thinking, and pursuing excellence. Dr. Peter Attia (Stanford/Hopkins/NIH-trained MD) talks with leaders in their fields.

Episodes

#329 ‒ Special AMA: Peter on exercise, important labs, building good habits, promising longevity research, and moreView 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
377
|
27min
Building & Changing Habits | James Clear (#183 rebroadcast)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
378
|
2H 19min
#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.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
379
|
1H 57min
#331 ‒ Optimizing endurance performance: metrics, nutrition, lactate, and more insights from elite performers | Olav Aleksander Bu (Pt. 2)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
380
|
2H 16min
#332 - AMA #67: Microplastics, PFAS, and phthalates: understanding health risks and a framework for minimizing exposure and mitigating riskView 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
381
|
25min
#334 - Cardiovascular disease, the number one killer: development, biomarkers, apoB, cholesterol, brain health, and more | Tom Dayspring, M.D.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
383
|
2H 17min
#335 ‒ The science of resistance training, building muscle, and anabolic steroid use in bodybuilding | Mike Israetel, Ph.D.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
384
|
2H 51min
#339 - Unpacking trauma: How early wounds shape behavior and the path toward healing | Jeff EnglishView 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
388
|
2H 2min
#340 - AMA #69: Scrutinizing supplements: creatine, fish oil, vitamin D, and more—a framework for understanding effectiveness, quality, and individual needView 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
389
|
24min
#341 - Overcoming insomnia: improving sleep hygiene and treating disordered sleep with cognitive behavioral therapy for insomnia | Ashley Mason, Ph.D.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
390
|
2H 5min

Listen and read

Step into an infinite world of stories

Read and listen as much as you want
Over 1 million titles
Exclusive titles + Storytel Originals
14 days free trial, then €9.99/month
Easy to cancel anytime

Details page - Device banner - 894x1036

Others have also enjoyed ...

Company

Accessibility statement

Explore

Storytel Originals

Useful links

Contact and help

Redeem Giftcard

Language and region

English
International

Follow us