Peter Attia protocol and fitness measurement

[2000m2]

My main takeaway from his book is that I need to add weightlifting to my routine of cycling and swimming. I just need an 8 day week.

[MXLeader]

Originally Posted by NHAero

I'm curious about what constitutes one's blood pressure. At the behest of my PCP, I've been tracking mine daily, usually with three successive measurements at 5 min intervals morning and afternoon. I take it while sitting at the desk working at the computer, after at least 5 minutes sitting down. It seems to me that this is +/- the lowest it might get (maybe lower when sleeping)? So when we speak about blood pressure, is it resting blood pressure, with the understanding that it's higher at other times of day?

Also - because (I think) peripheral capillaries expand during exercise, my BP is lower after a ride (not immediately but say within 1/2 hour). If I start taking BP meds, is there a chance that BP gets too low during/after exercise?

I'm using a machine that I think is measuring systolic a bit low, compared to my Doc's office measurement. So I add 7-8 to the systolic number. Over the past 5-1/2 weeks I've averaged 117/80, and if I add 7 to systolic that's 124/80.

Excellent questions that I’ve struggled with, too. I have this article bookmarked for a couple of years now that answer most but not all of my similar questions.

My takeaways are that technique is everything when measuring your blood pressure; the right equipment, the right cuff size, the right position and the right time. Too often when I’ve gone to the doctor’s office (and dentist’s office over the last few years) the intake person seems to rush through the measurement and get an inaccurate reading because they took the measurement as soon as I sat down, or they took it over a shirt, or they used too small cuff. I’ve come to slow them down and help them get it right. The worst seems to be dentist offices where they use a wrist based cuff and where I’m practically lying down in the chair. I usually open up my Health App and show them my home readings from earlier that morning as I always self-monitor on the day of a doctor visit. Also, I happen to be very sensitive to caffeine in the morning, so I make sure I have none within 4 hours of my doctors visit.

My wife, in particular, has a pretty severe case of white coat syndrome where her systolic pressure is usually 20 points high and diastolic pressure is 10 points high if measured right at the beginning of the office visit. Her BP usually returns to a normal reading when taken again near the end of the visit when she’s more relaxed.

As far as BP medicine making your BP too low after exercise, I’m thinking that The proper dosage is the key. Since you’re already on top of your BP measurements. Report your measurements after your workouts back to your doctor if they seem to be too low or you feel faint when standing up.

[XXtwindad]

Recent article on Attia : https://www.outsideonline.com/health...tia-longevity/

Not a fan.

[prototoast]

Originally Posted by XXtwindad

Recent article on Attia : https://www.outsideonline.com/health...tia-longevity/

Not a fan.

Is the fact that he is exceptionally good at separating rich people from their money a pro or a con in your book?

[XXtwindad]

Originally Posted by prototoast

Is the fact that he is exceptionally good at separating rich people from their money a pro or a con in your book?

Good question. I think a lot of it smacks of “snake oil” ****. I think much of the stuff he espouses isn’t tethered to the reality of most people’s lives. I’ve had two people with limited fitness knowledge ask me about “rucking” based on his book. The problem is that a weighted backpack (especially a heavy one) for someone with no core strength is a bad idea. It’s a recipe for injury and postural distortions.

But, if you’ve got $10,000 or whatever it takes to get a full on diagnostic from Attia…good on ‘ya. P.T. Barnum is smiling somewhere …

[XXtwindad]

“I reached out to Dan Buettner, the author of Blue Zones, the bestselling book turned Netflix series that takes a close look at five places in the world where people live the longest. Buettner is a journalist, not a doctor or scientist, but he’d spent ample time with centenarians. He said that he liked Outlive and thought the science was sound, but he was skeptical because following its advice already “requires a person who is two or three standard deviations from the norm when it comes to discipline, income, and presence of mind.”

I think the guy from the Blue Zone was phrasing things very diplomatically.

[glepore]

I'm not a fan of his attitude or approach, but he has some useful things to say for the uninitiated.
Strength training is absolutely necessary. But it doesn't have to be extreme. I do lightish (bodyweight +/-) deadlifts, kettlebell squats 2 days a week and upper body stuff with adjustable dumbells at non-gymrat weight 2x wk when possible. Can do this stuff and still ride before/after. Only takes 30 min to an hour. Not going to get swole but that's not the aim.

[glepore]

Originally Posted by Likes2ridefar

Is yoga sufficient for strength training?

I’m in my 40s and have access to a gym but don’t go. I prefer yoga 4 or so days a week at home for 30 minutes and usually ride the same days as well (I ride at least an hour close to 7 days a week)

I find it easy to shed weight and add muscle mass still at 46 but have horrible flexibility and many aches and pains which are especially obvious if I stop yoga.

Maybe in your 40's. My spouse is a lifelong yoga devotee, and really well trained at it. She is super flexible, and fit for her age, but now in her mid 60's she's aware that her lack of true strength training has led to some deficits. If you do nothing but strength poses its ok, but at some point as you age you really ought to add a day or two of bodyweight or light resistance work.

[XXtwindad]

Originally Posted by prototoast

Is the fact that he is exceptionally good at separating rich people from their money a pro or a con in your book?

I’ve been wrestling with this question for a while since it’s immediately relevant to my profession. I think what ultimately bugs me is that Attia is a guru to the “One Percent.” And not a particularly good one, either. If longevity is the ultimate barometer of fitness, then the centenarians profiled in “The Blue Zone” would all have impressive Vo2 maxes and impressive Zone One and Two training regimens. That’s not mentioned. What is mentioned is a sense of community, mental and emotional health, everyday movement, diet, and sitting habits (Okinawa).

I think a much better example of a fitness guru is the recently deceased Richard Simmons. It’s easy to dismiss him as a caricature and a relic (as I did for many years). But he spoke to and “saw” people that weren’t used to being “seen.” I.E. the majority of the people in this country. Talking about VO2 max to a person who’s obese and losing hope is absurd.

[deluz]

Originally Posted by glepore

I'm not a fan of his attitude or approach, but he has some useful things to say for the uninitiated.
Strength training is absolutely necessary. But it doesn't have to be extreme. I do lightish (bodyweight +/-) deadlifts, kettlebell squats 2 days a week and upper body stuff with adjustable dumbells at non-gymrat weight 2x wk when possible. Can do this stuff and still ride before/after. Only takes 30 min to an hour. Not going to get swole but that's not the aim.

I read his book. Like you said there is some useful information but also some ridiculous things like that you should be able to lift and carry half your body weight in each hand. For almost all people that is not possible and could result in serious injury. When you read about all the things he claims to be doing how could he have any time left over to be a doctor? I showed the book to my cardiologist and he said this guy is a book writer not a doctor.