Small daily choices determine long-term muscle and brain resilience — this condensed episode gives you the evidence-backed prescriptions. In 6 minutes (originally 2 hours), Peter Attia with Rhonda Patrick and David Allison reframe protein needs, creatine dosing, and heat therapy for longevity and performance. Learn why the RDA underestimates protein (aim for ~1.2 g/kg minimum; 1.6–2.0 g/kg for trainees), how creatine 5–10 g/day can support muscle and cognition, and why regular sauna use triggers protective heat-shock responses benefiting heart and brain. The hosts translate complex tracer studies and epidemiology into practical steps—protein timing, resistance training to overcome anabolic resistance, product advice for creatine, and safe sauna practices. Listen now to get the key ideas in minutes.
