#242 - AMA #44: Peter’s historical changes in body composition with his evolving dietary, fasting, and training protocols

The Peter Attia Drive

Peter Attia, MD

Health & Fitness, Medicine, Fitness

4.7 • 7.3K Ratings

🗓️ 13 February 2023

⏱️ 25 minutes

🔗️ Recording | iTunes | RSS

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Summary

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In this “Ask Me Anything” (AMA) episode, Peter reviews the last 12+ years of his DEXA scan results revealing the changes to his body composition, lean muscle mass, visceral adipose tissue, and more. He explains how his body composition and blood biomarkers were impacted by the various dietary approaches (ketosis, fasting, high protein, etc.) and training protocols (primarily endurance, primarily strength training, etc.) he has undertaken over the years. Furthermore, Peter explains his planned approach moving forward following his most recent DEXA scan in late 2022.

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 #44 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

DEXA scans and other methods for tracking body composition [2:30];
Importance of tracking data over time to see trends [10:15];
DEXA scans in 2011: swimming, lifting, and a carb-restricted diet [12:45];
DEXA scans 2012-2014 during Peter’s time on a strict ketogenic diet [18:30];
Blood biomarkers for evaluating metabolic health [25:15];
DEXA scan in 2020 after several years of regularly engaging in time-restricted feeding and prolonged fasting protocols [28:45];
DEXA scan in 2021: shifting focus to adding muscle, high-protein diet, and more strength training [40:00];
DEXA scan in early 2022: eating additional calories and adding blood flow restriction (BFR) to his workouts [44:45];
DEXA scan in late 2022: a dramatic change following shoulder surgery, and the impact of stress [48:30];
Peter’s approach moving forward following his most recent DEXA scan [59:15];
A rundown of the various nutritional methods of energy restriction [1:06:15];
Current thoughts on fasting and key takeaways [1:09:45]; and
More.

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Transcript

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0:00.0	Hey everyone, welcome to a sneak peek, ask me anything, or AMA episode of the Drive Podcast.
0:16.5	I'm your host, Peter Atia.
0:18.3	At the end of this short episode, I'll explain how you can access the AMA episodes in full,
0:22.9	along with a ton of other membership benefits we've created.
0:26.0	Before you can learn more now by going to peteratia-md.com forward slash subscribe.
0:31.5	So without further delay, here's today's sneak peek of the Ask Me Anything episode.
0:36.6	Welcome to AMA number 44 and once again, joined by Nick Stenson.
0:44.5	In today's episode, we do something a little bit different.
0:47.1	I recently had a Dexascan and some blood work done.
0:51.2	And I decided that we would go back and look at the past, I don't know, 10 to 12 years
0:56.4	of my Dexascan results through a variety of changes that I've made, but specifically
1:01.3	with respect to nutrition and exercise.
1:03.4	We focus really on how my nutrition and exercise has changed over the past 12 years and how
1:08.2	that has impacted at least one metric for the purpose of this discussion, which is body
1:11.8	composition.
1:13.0	So as our subscribers, you have told us that you find great value in patient case studies
1:17.8	and we figured for this time, let's use peter as the patient.
1:21.3	So when this AMA, we go through my Dexascan reports for the past 12 years or so, along
1:26.3	with my most recent blood test, and we talk about all of the changes that have taken place.
1:31.0	So when I went into ketosis for a prolonged period of time, came out of ketosis, spent
1:36.6	a lot of time doing time restricted feeding, spent a lot of time doing periodic prolonged
1:41.1	fasts, high protein, low protein, all sorts of things.
	...

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