Rhonda: There are a couple of personal questions that I'm gonna ask you just at the very end of this That I know people are also very interested in one being your ideal your ideal diet and Exercise routine and other factors that you're doing for longevity or maybe for the day or for the week Whatever whichever way you kind of bunch them in like what's ideal for you for you to you know, improve your longevity I know that's a very general way

Peter: with respect to nutrition and exercise?

Rhonda: Nutrition exercise and anything else sleep like, you know So on whatever whatever is your ideal like program

Peter: sweet. Yeah Well, I will say this I I'm sure that everything I'm about to say is gonna make me sound really rigid and people are gonna be like that guy's a psycho So I'm always a little hesitant when in talking about what I do

Rhonda: Well, they want it people want to know what you do

Peter: Okay, so Look probably compared to most people. I am considered quite regimented I'm way less regimented than I used to be But nevertheless here here's sort of how I think about things so let's start with sleep I really take my sleep seriously, and I'm You know someone who believe who functions best with a consistent bedtime and wake-up time So I am in bed usually for eight hours a night and that's typically ten to six And that usually results in probably seven and a half hours of sleep I'm gonna just rattle off the names of things I use because I don't have any affiliation So I use eight sleep as my mattress cover. I love what these guys have done It's a fantastic cooling product and it's made an enormous difference for me I've been using it for the last three years Most of our patients are using it There are other products out there and I've tried them and they're good this one. I just happen to fancy the most agreed I'm Also very particular about what I'm doing before bed and what I'm not doing before bed So I really and I'm not perfect with this I'm not perfect with any of these things Rhonda, but I really go out of my way to not look at anything. That's gonna Activate me so I try not to look at email for a couple hours before bed In fact, I have two separate phones I have like my regular phone that has email and social media and Junk on it and then I have what I call my bat phone that literally has nothing It's just it has like the remote to the TV You know and it has like a phone and email but like I'm sorry a phone and text but only like two people know the number my wife and my daughter and That's about it and the camera so it's basically an excuse to have a camera and a phone if I'm going someplace and I don't Want my phone with me? So that's kind of the phone that's with me if I'm watching TV downstairs or something like that But it I can't even be tempted to look at social media or look at email So it's all in the spirit of like turning the system down before bed Even little things like I'll brush and floss my teeth before I go in the sauna because I saw him before bed as well so that once I'm done with that sauna and Shower, like I'm just going straight into bed So for me, that's also a very productive sleep trick. There's certain supplements that I use to sleep as well So I'm a fan of glycine ashwagandha Magnesium l-3n8 and And just straight mag oxide as well. I don't use melatonin or phosphatidylserine unless I'm jet-lagging if I'm Timezone hopping I'll use those as well So that's sleep on the Nutrition side. I don't follow any particular diet. I guess you could say I eat what's it? Will be called a balanced diet, so I'm an omnivore who Will probably always struggle with food in the sense that like If left to my own devices, I would eat everything and too much of it So I do need to be mindful about what I eat. So what do I pay attention to? So I just generally pay attention to not eating junk That's that's like the most important credo of my diet I would say and I say this as someone who's done everything right like I've been vegan. I've been keto I've been like the most, you know You know hardcore fasting intermittent fasting time-restricted eating. I've done there's no diet. I don't think I've done for long periods of time and I have found benefit in one form or another from various different aspects of these things, but You know right now I'm mostly optimized around energy balance which you know stay in energy balance And protein intake and so most of my conscious effort around my diet goes into making sure I'm getting 40 to 50 grams of protein four times a day and a lot of times at least two of those are in meals that are just Like just just venison or just you know eggs or something where it's just a protein and you know There's not a lot of other stuff in it I do Make sure I stop eating at least three hours before bed It really makes a difference going back to sleep that I go to bed a little hungry If I ever go to bed With my belly to to full it feels nice, but I don't sleep as well So I really try to err on the side of going to bed a little hungry and that's you know I'm really lucky because we have young kids. So we eat early. So we're eating at six so I'm going to bed typically with four hours between when I last ate and and when I When I go to sleep we can talk about alcohol I I'm in the camp that believes there is absolutely no benefit to alcohol at any dose from a purely, you know biochemical standpoint However, I acknowledge that there are probably some pro-social benefits to it and I happen to really really like alcohol. So I probably have Well, I don't know it depends I mean anywhere from zero to Seven or eight drinks in a week Probably net I don't think there's a time that I can recall in the last five six years where I've had more than two Drinks in a day, and I also try to do my drinking early now by that I don't mean two in the afternoon, but I mean with dinner so that again alcohol is completely Functionally the alcohol doesn't factor into my sleep and I know this because I track all these things and I know exactly how alcohol negatively impacts sleep in me And I know that as long as I have that drinking done by six or seven It doesn't show up anywhere on any metric that I'm tracking with respect to sleep Okay exercise most important Thing from a physiologic standpoint for me. I exercise every day and It's an you know, it's much of what I do revolves around. So even here being in San Diego this week I mean, it's like I have a membership at a great gym when every time I'm here and I just know that I'm gonna get up first thing in the morning and I'm gonna go and I'm gonna do my Workouts and they're gonna be completely, you know, they're not gonna be the exact same workouts. I'd be doing at home, but I'm still Generally doing you know four hours of zone two a week with one sort of higher intensity Workout that's geared towards vo2 max a week and then for strength training sessions a week So that's kind of the foundational pillar of everything I do So that's kind of the foundational pillar of everything I do and then there's other things that get layered on top of that like rucking And recreational activities that are also physical as well Um, so and then the the last thing I guess I would say on that which we didn't talk about But it's an equally important part of this is, you know mental health. So everything that we've talked about Factors into so so the right sleep the right nutrition exercise all of that factors into creating You know what? I kind of describe as a wider buffer zone around distress tolerance And then you know therapy which I do at least one session a week sometimes two plus journaling um And and and you know doing something called dialectical behavioral therapy these things have been You know enormously important at increasing kind of the quality of my life in the past five years