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- Опубліковано 20 чер 2024
- Alex Hutchinson is a sports science journalist, author of the book Endure-which explores the science of endurance and the real limits of human performance-and former competitive runner for the Canadian national team. In this episode, Alex tells the story of his “aha moment” during a meaningless track meet that catapulted his running career and seeded his interest in the power of the mind. He then explains the science behind VO2 max, the difference between maximum aerobic capacity and efficiency, and extracts insights from examples of extreme human performance, such as the recent attempts to break the 2-hour mark in the marathon. Finally, he brings it back to what this all means for the everyday person: optimal exercise volume for maintaining health, how to avoid acute and chronic injuries, how to diversify your exercise portfolio, HIIT protocols, and much more.
We discuss:
00:00:00 - Intro
00:00:10 - Alex’s background and passion for running
00:07:15 - The power of the mind: Alex’s “aha moment” that catapulted his running career
00:18:30 - Pursuing a Ph.D. in physics while prioritizing his running career, and doing the hardest thing possible
00:26:30 - Career transition to journalism, tips for improving your writing, and insights from the best writers
00:41:00 - Breaking down VO2 max: Definition, history, why it plateaus, and whether it really matters
00:53:40 - The case study of Oskar Svensson: Why a higher VO2 Max isn’t always better, and the difference between maximum aerobic capacity and efficiency
01:07:00 - The sub 2-hour marathon: The amazing feat by Kipchoge, and what will it take to “officially” run a 2-hour marathon
01:23:10 - Comparing the greatest mile runners from the 1950s to today
01:29:30 - How the brain influences the limits of endurance
01:33:30 - Relationship between exercise volume and health: Minimum dose, optimal dose, and whether too much exercise can shorten lifespan
01:53:45 - Age-associated decline in aerobic capacity and muscle mass, and the quick decline with extreme inactivity
02:00:50 - Strength or muscle mass-which is more important?
02:03:00 - Avoiding acute and chronic injuries from exercise
02:10:00 - High intensity interval training: Evolution of the Tabata protocol, pros and cons of HIIT training, and how it fits into a healthy exercise program
02:20:15 - The importance of understanding why you are engaging in exercise
02:22:40 - How we can encourage better science journalism and reduce the number of sensationalized headlines
Show notes page: peterattiamd.com/alexhutchinson/
About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 25 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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In this episode we discuss:
00:00:00 - Intro
00:00:10 - Alex’s background and passion for running
00:07:15 - The power of the mind: Alex’s “aha moment” that catapulted his running career
00:18:30 - Pursuing a Ph.D. in physics while prioritizing his running career, and doing the hardest thing possible
00:26:30 - Career transition to journalism, tips for improving your writing, and insights from the best writers
00:41:00 - Breaking down VO2 max: Definition, history, why it plateaus, and whether it really matters
00:53:40 - The case study of Oskar Svensson: Why a higher VO2 Max isn’t always better, and the difference between maximum aerobic capacity and efficiency
01:07:00 - The sub 2-hour marathon: The amazing feat by Kipchoge, and what will it take to “officially” run a 2-hour marathon
01:23:10 - Comparing the greatest mile runners from the 1950s to today
01:29:30 - How the brain influences the limits of endurance
01:33:30 - Relationship between exercise volume and health: Minimum dose, optimal dose, and whether too much exercise can shorten lifespan
01:53:45 - Age-associated decline in aerobic capacity and muscle mass, and the quick decline with extreme inactivity
02:00:50 - Strength or muscle mass-which is more important?
02:03:00 - Avoiding acute and chronic injuries from exercise
02:10:00 - High intensity interval training: Evolution of the Tabata protocol, pros and cons of HIIT training, and how it fits into a healthy exercise program
02:20:15 - The importance of understanding why you are engaging in exercise
02:22:40 - How we can encourage better science journalism and reduce the number of sensationalized headlines
love your podcost and learnt a lot from it and motivated me a lot for exercise
Video is a big plus in terms of helping focus in on the conversation!
Love this new video format! easier to engage with the content.
100 PERCENT
It's 6:57am here in sunny Florida and I just got back from my 15 minutes morning sprints ( I do 80 meters 10 or 8 reps on empty stomach). Now i am enjoying this talk. Wish everyone that read this msg a happy, healthy and safe life.
Been wanting video for the last year or so. So glad it’s happened!
Can't tell you how much I love that "a rainy Tuesday night in Stoke" has entered the sporting vernacular on the other side of the Atlantic
We owe this man at least 150K subscribers for the work he's been putting out all these years. Congratulations on getting the video format going Peter!
“Patience is important. You will probably overestimate what you can accomplish in the short term and underestimate what you can accomplish in the long term.”
- Dr.Alex Hutchison
wow production 10/10
I love it! It makes real difference for me when I am able to add a face to the voice. I have problem remembering names and this format will help me better catalog in my mind and further research the topics. Thank You Peter and team for the efforts and for consistently delivering great content!
Dr Attia is not only a great Dr. but he is also very good at interviewing people
This is perfect for me just started half Ironman training
Thank you two!! So appreciated this video. The length scared me so though I’ll listen to a few minutes. Listen to the whole thing. As a 64 yo Master racing cyclist this gave me a lot of great information!! Thanks again
Endure. Reading now! That “My eyes kept darting around in panic as if I expect it to glance down and discover that I’m still in my pajamas” line, along with the trial video had me crying 🤣! Phenomenal so far!
Excellent job with the video and making the video call ins look more conversational. The over the shoulder shot of the guest speaking works way better than just switching between full screens.
I have been following Peter Attia for some time now I got connected from David Sinclair Both of these guys have a wealth of information that has helped me tremendously. I use to work in health care and have seen hundreds of people die needlessly due to our way of eating and lifestyle living. I always enjoy the technical side of medical knowledge and the data to back up what health is all about. Keep informing everyone and thank you. I can now read body language and see how serious helping people are to you.
Love the video format! Keep ‘em coming! Thanks Peter for all you do!
Thank you, Peter!
Love the podcast. Thank you for providing video!
This is a excellent show
I just a Retired Respiratory therapist from Emory in Atlanta
You have help me so much” I can now wait safely without a Cain. I had a hip with replacement a year and a half ago… and still was having a lot of tendinitis and stiffness, I sometimes watch ur show show in my sleep
Thank you!❤
Excellent - well done Peter and team with the new format. Taking your content to the next level!
Love this! Thinking I may save it and watch it 20 minutes at a time! Great episode!
I have listened to his invaluable interview with Mike Trevino multiple times.
Alex Hutchinson has the required physiological and athletic gift to get qualified to the Olympics. What I hear is that Alex's psychology was limiting him from being a Gold medal runner. As a long distance runner, on my first year running in highschool I was ranked 4th at my state level. On 3rd year of running, I broke the 4 minute mile. I was extremely confident and I believe anything is possible. Because of my thinking, it allowed my physiology to reach it's full potential.
YESSS!!! So happy you finally are on the video train. Keep em coming!
The Video format is SPECTACULAR! A Game-changer... Thanks Peter and team!!!
An amazing episode. Thank you Peter and Alex
Great discussion going into more depth than usual. Thanks 👌
Not only a fine podcast interview, but great to have the visuals as well! Thanks for starting the youtube channel.
Waited so long for this! Stunning conversation
Peter thank you for your podcasts and the wonderful people you bring to our attention..a real gift and resource...
You guys covered a lot of ground and addressed a lot of questions on my mind. Thank you. 🙏🏽👏
Love this! Thanks for the video!
Thanks for the video format.
I enjoy it a lot more!
This is amazing! Video is everything.
The video format is obviously massively more engaging. It's also easier to take my own notes as well make notes on the show notes -- feels like I'm attending a proper lecture as opposed to staring at the podcast splash page.
These are awesome! More videos please!
Fantastic!
There's a review paper suggesting SIT can be done as strides and not "all out." Also, the Gillen/Gibala paper had impressive results with just 3 x 20 sec with 2 min active recoveries.
This is an awesome format! Keep it up!
Phenomenal. I’m new to the channel but this is exceptional - mature, measured and insightful discussion of the topics involved - subscribed 👍 Would love to see more content on the same theme of exercise physiology in the future
this is an enormously entertaining, fascinating interview. Thank you!
Amazing conversation - video is a game changer! I'm actually reading Endure right now so it couldn't be more timely!
Finally some video!
Video! HELL YEAH!!!
Read "Endure", it's excellent.
Dig the video format! It works surprisingly well
For some reason I was watching this and thinking something was different. It took about 5 second to notice that it was the video! Looks great.
Love the new format Peter.
Yes!!! Love the new video format! Thank you.
Hopefully you also include some lectures / white board videos on topics you’ve covered in the past! 😇
great format
Love this new format Dr. Attia! Very clean and professional. How many camera's are you using total to make this happen?
8:35 Peter "I'm not good at anything" Attia. Love the humility Peter, but you're one of the most impressive people I've ever seen.
Yes, I had to laugh at that line. I do think he is serious.
I do not find those comments as serious. They are throw away, but if they make him feel better, go for it! Love his podcasts and what he has contributed to those interested in health/life span and low carb world though.
great interview!
New format is great
Yes. Video format
Next level.....
Love the videos Peter
I like the video. Thanks.
Hellos, great interview! Are there links to the studies that Alex references?!
👏 That was fantastic! I would also love if you talk to Martin Gibala.
Love the video Peter. Quick question. As a subscriber, will there be AMA videos as well?
Video ! 👍👍👍
Will the podcasts still be available to download on platforms such as Overcast?
Listening 👂🏼 to every word. Still love competition 78 yr step racer (Fitbit) groups. I can still run about 45 min but do it on a treadmill. I find my nutrition plays a roll (Carnivore) in Ketosis for more endurance. 8-12 miles a day. Widow so no expectations of another to hold me back. Do try to upper body lift bc I hate doms but found Mg spray helps.
I like the fact we don’t directly use zoom video directly. But we are looking at Alex from Peter’s perspective
Following the audience has resulted in furthering dumbing down; there is no easy fix but there is responsibility and integrity issues for every single one of us that do not make every effort to find answers. Thank you for having the conversation.
@1:27:24 Alex discusses the effects of ice baths and pneumatic compression recovery systems and their negligible effects on positive results
Train every other day. At most no-more than 2 days in a row. Don't train to failure too often. You should be able to kickass or defend yourself when you leave the gym...#shortcut to fatigue management
Nice talk between two bald and smart guys. You should get Pavel Tsatsouline on the show, Peter. One more bald and smart guy!
Interesting Peter but I am wandering when you have ever swam a 2 minute 200 IM?
Two kettlebells talking to each other. Brilliant
Alex Hutchinson sounds exactly like Malcolm Gladwell at 1.25x playback speed
cool that you're doing video now as well! but please turn up the guests volume in post-production
Sounds fine to me?
I'll stick with the audio only, nothing like closing my eyes and doing my own imaging, but thanks.
RIP Kelvin Kiptum
TBH the first part where Alex talks how running influenced so many decisions in life, looked like a full-blown addiction in action. Not judging, we are all the same, but what a waste of human energy it is.
I think many of us are addicted to exercise and don’t often admit to it. It’s understandable given that we like the feeling of progress and achievement, that we get hormonal “rewards” such as endorphin release etc from exercise. However if you’re going to be addicted to something, there’s many many more harmful outlets than exercise. It can definitely be selfish in terms of impact on friends and family, it can lead to burnout, and many other problems - but unlike an addiction to gambling, alcohol or hard drugs even in the most extreme cases it’s very unlikely to lead to bankruptcy, homelessness, and/or suicide or early death. On the contrary it can give shape and form and structure to your life
I agree but I also get it. Cycling has influenced every aspect of my life
Hey man can you do a dive into the rare cases and people like me, that live with a cup of water per week, sleep 3-5 hours and have one meal per day, it would be nice to see what you could dig on this :) thanx
Is this speed up? Or am i crazy??
Neither of these guys I've run on a cinder track or in kangaroo leather with leather soles and still spikes about 7/8 in long.
Peter, you should vary your outfits to fit the podcast. White coat -> racing suit -> bib shorts and jersey -> hunting camo -> speedo and goggles
Looks like no more boxers and wife beater tank tops for interviews. #noragerts
Ok weird ?
When’s the last time either of you had a polish sausage sandwich??
Hey Doc, Here are some suggestions:
- Your thumbnails are not very attractive/practical. I can't barely read what's on them. Notice that most viewed videos are the ones with better thumbs. Using people's faces & less text with bigger fonts might help to catch more attention and help people understand what's the video is about.
- Video titles: Put the main subject of your videos in the beginning. Don't start with people's names. UA-cam usually truncates the video title until a certain number of characters so if you open your channel on a desktop computer you can't barely understand what are your videos about without clicking on them. For example, in this video, from the main view of your channel, the title appears as "#151 - Alex Hutchinson, Ph.D.: Translating the scien...". Not very helpful right?
Hope those tips help your channel grow more! Keep it up!
Me me me me
Remember fartlek? There's half of your portfolio. Daily hill walks/hikes of 20 to 90 minutes...that's the other half of your "cardio" portfolio.
And how about heart rate variability? Where does that come in?
It's interesting that there is never a mention of performance enhancing drugs, anyone at the highest levels of any sport takes copiois amounts of various drugs
If it enhances their performance then why wouldn’t they? Athletes at the elite level do many things that are harmful to their longevity in the name of short term performance, this is well understood. I don’t think the host or guest are ignoring the topic, it just isn’t relevant to bring up in the context of their discussion focus
40 minutes of his bio was way too much. Not interesting. Had to skip.