Exercise regulates hunger and satiety

# 252 ‒ Latest insights on Alzheimer’s disease, cancer, exercise, nutrition, and fasting with Rhonda Patrick, Ph.D.

In the full episode, we discuss:

- Alzheimer’s disease: Rhonda’s evolved thinking on neurodegenerative diseases
- The breakdown of the blood-brain barrier in neurodegenerative disease
- An explanation for the observation that type 2 diabetes increases risk of Alzheimer’s disease
- The role of omega-3 fatty acids (EPA and DHA) in brain health and prevention of neurodegeneration
- Comparing the preventable nature of type 2 diabetes, atherosclerosis, cancer, and dementia
- Blood pressure: an important modifiable lifestyle factor that can affect Alzheimer’s disease risk
- Rhonda’s outlook on “precision medicine” as it pertains to one’s genetic predispositions
- Possible mechanisms by which exercise reduces the risk of Alzheimer’s disease
- Building your aerobic pyramid: neurobiological effects of exercise, benefits of lactate peaks, and more
- Maximizing mitochondrial biogenesis: alternative training approaches and strategies
- Possible brain benefits of sauna, and Rhonda’s personal protocol
- The relationship between cardiorespiratory fitness and dementia risk
- How exercise may reduce the risk of cancer
- The overarching impact of exercise of health, and the importance of focusing the factors that matter most
- Impact of alcohol consumption on breast cancer risk and overall health
- Exercise as an intervention for poor sleep habits
- The longevity benefits of consuming adequate protein and strength training to preserve muscle mass and strength
- How to get enough of the right kind of protein in your diet
- Fasting: weighing the risk vs. reward
- How Rhonda’s views have shifted on diet and exercise
- How to follow Rhonda’s work and more about the benefits of lactate for the brain
- More.

--------
About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Connect with Peter on:

Subscribe to The Drive:

[mam]

I exercise regularly, cardio and lots of hill walking and I am always hungry. I hate to discourage people because I do feel great, I'm just always hungry.

[FireOElijahMC]

Just finished reading "Health and Beauty Mastery" — what an eye-opener! This book exposes so many hidden truths about the health industry that no one talks about!

[robinastani]

Everything you say makes perfect sense. Seven months ago, I underwent a transformation, cutting out everything I knew wasn't good for me. I started exercising daily for one to three hours and began reading labels to eliminate inflammatory foods from my diet. As a result, I’ve lost 15 pounds and transformed that weight loss into muscle. My face looks like I’m in my 30s, even though I’m approaching 50. I’m absolutely in awe of the science you and your team have researched—it’s truly been life-changing for me!! ❤

[danieljrgensen]

levels of dopamine = classic reasons, for a person to overeat! 😉

[tmonique]

I wholly believe this bc when I eat poorly, my workouts suck. Its like trying to walk through quicksand. When I eat well, meaning balanced, clean, nutrient dense food, my workouts are much more efficient and I can exert more effort towards the physical activity vs fighting against the urge to quit mentally.

[bewellwithdanyel]

This is 100% Accurate from my own experience and it should be definitely talked about a lot

[VideoVelico]

There's plenty of over eating from boredom; delicious food and/or large quantities of food gives a hit of dopamine to the brain to numb the pain. [Source: my life]

[rjkarp]

Not hunger or satiety but pleasure. Who doesn't prioritize pleasure? The food industry has done a very good job of turning food into drugs that are hard to turn away from

[mikmop]

It's interesting he should say that. I found that after I started exercising, ironically I was slightly less hungry and eating slightly less.

[sharonbailey]

I agree with your thought process. This why I enjoy listening to your content, looking for root cause verses solely minimizing symptoms. Thank you Peter.

[goldenpapaya]

Exactly Dr. Attia! when I was 220 lbs (now 157 lbs) I wanted to be smaller and as you stated was exercising helped me manage the cravings better and feel more energized which allowed me to sleep better at night. I lost weight so quickly after (of course with eating more whole foods, I have been a vegetarian for a decade) It was easy, and easy to keep it off now that I have the secret sauce so to speak. LOL much more manageable.

[suzannederringer]

I walk every day and do stretching exercises...just in the normal course of life. I never feel hungry and eat relatively little, but all fresh whole foods - I've NEVER been overweight - tall and slim - and now I'm 77 and healthy. I think genetics has something to do with it, but a moderate lifestyle is most of it.

[carolewright]

Make sure You talk the Bobby Kennedy and help him come up with some extra ideas how to Great your message out !
Think your in the winning team with advice 🙏💃🕺

[TheresaCler]

Thank you! It's so insane that people think that telling someone they're fat is somehow helping them be healthy. They know! They don't want to be that way.

[STullos]

Food choices matter. I've experienced both, high hunger & not hungry at all after exercise. If you stock up on nutritious foods, then you won't be tempted to eat unhealthy food when hunger strikes.

[TomSlijkerman]

Ever since I gained a decent amount of muscle, it had both become easier to either lose our gain weight. I also noticed, whenever I wanted to drop a little weight, that there's not just "satiety". I could be completely full from a meal, but if I'd get only a slight taste of, say, crisps or chocolate or something, there'd be a whole new kind of hunger ready for me.

[ArtsCraftsAntiquity]

Exercise lowers my hunger only too the extant that it gives me endorphins and occasionally it causes me exhaustion which lowers my whole body’s state of hunger, the only time I’ve ever really felt satiated is drastically increasing fat and drastically reducing carbohydrate consumption, and not worrying about calories. The mindset that low fat low calorie will make you lose weight is bogus and leads to binge/starve disorder.

[chandanmohanta]

If I eat something excess or not healthy, my stomach automatically hurts during running sessions. and the hurting stops as soon as it gets the right food.

[selmiarivera]

That is so true, when I'm training and getting my work out in daily I strive to eat more clean and I get satisfied and be happy with it as if for example stop working out for a week just say, for any given reason, my inclinations for high calorie foods are higher, I misbehave more for sure. ~ Selmia

[robobar]

food addiction is like alcohol or any substance, if you had a choice you wouldn’t choose addiction, you are anxious you’re entire life and that thing that regulates you/gives you a slight releif is now addiction, you can’t get enough of it because it’s the only thing that gives you a slight releif, and it never satisfies the underlaying need/regulation, it just mimics it faintly..
Making food addictive doesn’t help as well, what helped me was therapy and mindfull eating.. just restriction is impossible