本期节目邀请了医学博士彼得·阿蒂亚，探讨了全球主要死亡原因、如何衡量死亡风险以及如何降低每种风险因素。他分享了除了血液中的脂类和激素指标外，还有行为措施和干预措施，以及情绪健康的关键方面（如人际关系、情绪稳定、目标等），这些方面从根本上影响着我们的身体健康和寿命。他还探讨了如何评估和调整我们的情绪健康。

👨‍⚕️ **疾病筛查和生物标志物检测：** 阿蒂亚博士强调了定期筛查和监测生物标志物的重要性，例如血压、胆固醇、ApoB、血糖和炎症标记物。这些指标可以帮助早期发现潜在的健康问题，并及时采取干预措施。例如，ApoB水平与动脉粥样硬化风险密切相关，可以通过改变生活方式、药物治疗等手段降低风险。

🏋️‍♀️ **生活方式干预：** 阿蒂亚博士强调了健康生活方式在预防疾病和延长寿命中的关键作用。他建议通过适度运动、健康饮食、充足睡眠、减少压力等方式改善身体健康和情绪健康。例如，规律的运动可以降低血压、提高心血管健康，而良好的睡眠可以促进身体修复和免疫功能。

🧠 **情绪健康：** 阿蒂亚博士强调了情绪健康对身体健康和寿命的影响。他认为，人际关系、情绪稳定、目标感等因素都与寿命长短密切相关。他建议通过积极的人际交往、培养兴趣爱好、寻求心理咨询等方式改善情绪健康。

💪 **情绪健康干预：** 阿蒂亚博士分享了一些情绪健康干预措施，例如认知行为疗法（CBT）、正念冥想、自我同情等。他强调了自我觉察和改变负面思维模式的重要性，并建议通过练习内在对话、重定向自我对话等方式改善情绪健康。

🧬 **基因检测和个性化医疗：** 阿蒂亚博士认为基因检测可以帮助人们了解自身患病风险，并制定个性化的预防和治疗方案。他建议根据个体基因信息进行针对性的干预，例如针对遗传风险因素进行生活方式调整或药物治疗。

⚠️ **风险因素和干预：** 阿蒂亚博士详细介绍了各种疾病的风险因素，例如高血压、高胆固醇、吸烟、肥胖、缺乏运动、压力等。针对不同的风险因素，他建议采取不同的干预措施，例如改变生活方式、药物治疗、定期体检等。

🏥 **医疗服务和资源：** 阿蒂亚博士强调了医疗服务和资源在健康管理中的重要性。他建议定期体检、寻求专业医疗建议、使用合适的医疗设备和技术等。例如，他建议使用智能手表监测心率和睡眠质量，使用家用血压计监测血压等。

📊 **数据驱动决策：** 阿蒂亚博士强调了数据驱动决策在健康管理中的重要性。他建议收集和分析自身健康数据，例如血压、心率、睡眠质量、体重等，并根据数据进行调整和优化。

🧠 **大脑健康：** 阿蒂亚博士强调了大脑健康对整体健康和寿命的影响。他建议通过规律运动、健康饮食、充足睡眠、减少压力等方式改善大脑健康，并建议进行脑部扫描筛查潜在的疾病。

🤝 **人际关系：** 阿蒂亚博士强调了人际关系对情绪健康和寿命的影响。他建议建立良好的人际关系，并通过积极的社交活动、寻求心理咨询等方式改善人际关系。

In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Dr. Peter Attia

(00:03:39) Sponsor: LMNT

(00:07:34) Lifespan vs. Healthspan

(00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis

(00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing 

(00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution

(00:28:33) Sponsor: AG1

(00:33:29) Cholesterol, ApoB

(00:42:21) Cholesterol Levels, LDL & ApoB Testing

(00:49:29) ApoB Levels & Atherosclerosis, Causality

(01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors

(01:12:30) Monitoring ApoB

(01:18:30) Reducing Blood Pressure, Exercise & Sleep

(01:20:50) High Blood Pressure & Kidneys

(01:23:11) Alcohol, Sleep & Disease Risk

(01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity

(01:39:47) Cancer Screening & Survival

(01:44:17) Radiation Risks, CT & PET Scans

(01:48:48) Environmental Carcinogens

(01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy

(01:58:47) Neurodegenerative Diseases, Alzheimer’s Disease, ApoE

(02:08:08) Alzheimer’s Disease & Amyloid

(02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI)

(02:21:26) Accidental Death, “Deaths of Despair”, Fentanyl Crisis

(02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training

(02:41:05) Emotional Health

(02:53:45) Mortality & Preserving Relationship Quality

(03:02:20) Relationships vs. Outcomes, Deconstructing Emotions

(03:09:34) Treatment Centers, Emotional Processing & Recovery

(03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk

(03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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