#151 - Alex Hutchinson, Ph.D.: Translating the science of endurance and extreme human performance

Peter Attia MD
Peter Attia MD
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Publicado 2021-02-28
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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Todos los comentarios (21)
  • @PeterAttiaMD
    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
  • @WilliamChan
    Video is a big plus in terms of helping focus in on the conversation!
  • @rodredoun1922
    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.
  • @philrolls3233
    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
  • @themolettesquadlove4397
    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!❤
  • @gp2342
    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!
  • @RARA64HUNNID
    “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
  • @nishanth.f6262
    Been wanting video for the last year or so. So glad it’s happened!
  • @DoychZone
    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!
  • @swamification
    Love the video format! Keep ‘em coming! Thanks Peter for all you do!
  • @jameshoey303
    Peter thank you for your podcasts and the wonderful people you bring to our attention..a real gift and resource...
  • @rogershepperdson6833
    Excellent - well done Peter and team with the new format. Taking your content to the next level!
  • @redbull9554
    Dr Attia is not only a great Dr. but he is also very good at interviewing people
  • @GForceimpact
    The Video format is SPECTACULAR! A Game-changer... Thanks Peter and team!!!
  • @dannyboisson841
    YESSS!!! So happy you finally are on the video train. Keep em coming!
  • @the4rald
    Waited so long for this! Stunning conversation
  • @fuze59
    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.