1045 Key Health Habits to Live Over 100 & Prevent Chronic Diseases w/Peter Attia

If you take subjects, normal subjects, and just sleep-deprive them for two weeks to the tune of four hours a night... I could reduce your glucose disposal by 50%. I could basically, within two weeks, turn you into an almost diabetic by sleep depriving you.

Life is stressful. And whether it's really big stress, like loss of job due to COVID, or loss of a spouse, or divorce, or just frankly the day in and day out kind of grind of life, the tools that we have to cope with that distress and maintain kind of a buffer within which we function really determines so much of the quality of our life.

There's no disputing that [type 2] diabetes is an unbelievable risk multiplier for Alzheimer's disease, for cancer, and for heart disease.

For many patients, the lack of exercise is a really key issue when it comes to type 2 diabetes ... They don't have a place to put the glucose—you have to have a place to park it. And there are only two places glucose can be stored: liver and muscle—and the liver is a very small supply. So, the more muscle you have, the more places you have to store glucose.

I remember one night, actually, being out drinking until 3 in the morning. I mean, having so much to drink it was ridiculous and somehow getting up at 6 in that morning to do a hundred-mile bike ride—probably still partially drunk ... Today, if I had three glasses of wine, the headache I'm going to have the next day is going to last me till the middle of the day.

When a person becomes insulin resistant, both of those things start to break down: they can't put the glucose from their bloodstream into their muscles and they can't tell their liver to stop making it. So, both of those things result in glucose going up, and that is actually the definition of type 2 diabetes.

A person with type 2 diabetes has, in some combination, created a metabolic environment where the carbohydrate intake is exceeding the capacity for glucose disposal—the capacity to put glucose at work.

Cortisol is a really important hormone. Without it, you'd be dead, but too much of it can really wreak havoc, and a big part of what too much cortisol does is really drive that excess production of glucose out of the liver.

The definition of type 2 diabetes is having a hemoglobin A1c... above 6.5%.

Naps are not a bad idea provided they don't reduce your drive to sleep later.