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Pursuit of Joy, Fulfillment, and Purpose

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  • The Longevity Lowdown: Dr. Peter Attia Spills the Beans on Living Long and Strong

    Dr. Peter Attia, longevity expert and Outlive author, chats with Shawn Ryan about living long and strong. A former boxer turned MD, he’s all about Medicine 3.0—preventing the “four horsemen” (heart disease, cancer, dementia, metabolic issues) before they strike. Key takeaways? Eat smart (calories and protein matter most), exercise daily (aim for top 25% muscle and cardio fitness), sleep 7.5–8 hours (no screens before bed), and cut plastic use (think glass containers). He debunks sugar-cancer myths, loves hunting for quality meat, and swears by exercise to fend off dementia. Bonus: his perfect day starts with coffee, chess with the kids, and a solid workout. Simple, actionable, and badass—start today!

    Imagine this: you’re sipping coffee with a guy who’s hunted wild game in Hawaii, swum between Hawaiian islands, and boxed his way through his teenage years—all while becoming a world-class doctor obsessed with helping you live longer and better. That’s Dr. Peter Attia, the longevity guru who dropped by the Shawn Ryan Show on March 10, 2025, to dish out a masterclass on health, science, and why you might want to ditch that plastic water bottle. Buckle up—this is going to be a fun, easy, and seriously useful ride through the wild world of Medicine 3.0!

    Meet the Man Who Does Nothing in Moderation (Except Moderation)

    Peter Attia isn’t your average MD. He’s a Canadian-American physician who trained at Stanford, cut his surgical teeth at Johns Hopkins, and geeked out on cancer research at the National Cancer Institute. Now, he’s the brain behind Early Medical, a practice laser-focused on stretching your lifespan and your healthspan—because who wants to live to 100 if they’re too creaky to enjoy it? He’s also the host of The Drive podcast and the guy who wrote the #1 New York Times bestseller Outlive: The Science and Art of Longevity. Oh, and Time magazine named him one of 2024’s most influential health icons. No biggie.

    In this epic 2-hour-47-minute chat with Shawn Ryan, Attia doesn’t just drop knowledge—he hurls it at you like a dodgeball in gym class. From hunting axis deer to dodging microplastics, he covers it all with a mix of nerdy precision and real-world swagger. Ready to steal some of his secrets? Let’s dive in.

    Hunting, Boxing, and a Teacher Who Changed Everything

    Attia’s story kicks off in Toronto, where he grew up as the son of Egyptian immigrants. As a kid, he was all about hockey (because Canada), but then boxing stole his heart. By 14, he was training six hours a day, dreaming of going pro. “It saved my life,” he says, crediting the sport with keeping him out of trouble—like the kind that landed some of his high school buddies in jail or worse. (One kid even died playing chicken with a subway train. Yikes.)

    School? Not his jam—until a math teacher named Woody Sparrow saw something special in him. “You’ve got potential,” Woody told him, planting a seed that turned a scrappy boxer into a future engineer and doctor. Attia ditched the ring, hit the books, and eventually swapped punches for scalpels. Talk about a plot twist!

    Medicine 3.0: The Future of Feeling Awesome

    Attia’s big idea is something he calls Medicine 3.0. Forget patching you up after you’re already a mess (that’s Medicine 2.0). This is about preventing the mess in the first place. He’s targeting the “four horsemen” of death: cardiovascular disease, cancer, neurodegenerative diseases (like dementia), and metabolic disorders (think diabetes). His mission? Keep you kicking butt well into your golden years.

    So, how do you do it? Attia’s got a playbook that’s equal parts science and common sense—plus a few surprises. Let’s break it down into bite-sized, actionable goodies you can start using today.

    1. Eat Smart (No, You Don’t Need to Hunt Your Own Elk)

    Attia’s a hunter—think elk steaks and axis deer sausage—but you don’t need a bow and arrow to eat well. His take? Focus on the big wins: don’t overeat, get enough protein, and prioritize quality. “You can’t be healthier than the animal you eat,” he quips, which is why he’s all about wild game and grass-fed beef from his buddy’s sustainable farm.

    Your Move:

    • Calories matter most. Overeating—whether it’s kale or Big Macs—leads to fat in all the wrong places (liver, heart, pancreas). Keep it in check.
    • Protein is king. Aim for enough to keep your muscles strong—because nobody in a nursing home ever wished they had less muscle.
    • Upgrade your sources. Can’t hunt? Go for grass-fed meat or organic options at the store. Bonus points if you buddy up with a local farmer for half a cow.

    Oh, and that farm-to-table hype? It’s cool, but not a dealbreaker. Focus on the basics first.

    2. Exercise: The Magic Pill You’re Not Taking Enough Of

    If Attia could bottle one thing to sell you, it’d be exercise. “It’s the most potent tool for reducing dementia risk,” he says, and it’s a superhero for your heart, metabolism, and mood too. He’s clocking about 8 hours a week—cycling, lifting, and soon, swimming again—because it’s his mental health reset button.

    Your Move:

    • Set a goal, not a schedule. Want to be in the top 25% for muscle mass and aerobic fitness? A DEXA scan or VO2 Max test can tell you where you stand.
    • Start small, stay consistent. Got 3 hours a week? Great—maintain what you’ve got. Got 6? You’ll see progress. Got 12? You’re a rockstar.
    • Mix it up. Lift weights for strength, pedal or jog for stamina, and maybe try swimming for that Zen vibe.

    3. Sleep Like a Champ (No Phone Required)

    Sleep’s a non-negotiable for Attia. “If you’re sleep-deprived, your cravings go nuts, cortisol spikes, and everything sucks more,” he warns. His ideal? 8–8.5 hours in bed to snag 7.5–8 hours of shut-eye.

    Your Move:

    • Take the PSQI quiz. Google it—it’s a quick way to see if your sleep’s secretly sabotaging you.
    • Nail the basics. Dark room, cool temp, no screens 1–2 hours before bed, no booze or big meals late. You know this stuff—now do it.
    • Track it. A wearable can clue you in on how deep you’re really sleeping.

    Still struggling? A sleep study might uncover apnea or other gremlins.

    4. Dodge the Cancer Bullet (and Maybe the Plastic One Too)

    Cancer scares the bejeezus out of everyone—including Attia. “In the next decade, it’s cancer or an accident that’d take me out,” he admits. Smoking, obesity, and diabetes are the big baddies driving it, but what about microplastics and sugar?

    • Microplastics: The evidence is “modest,” he says, but why risk it? He’s swapped plastic containers for glass, ditched his drip coffee maker for a metal-and-glass one, and even rocks steel water bottles on his bike.
    • Sugar: “Cancer doesn’t uniquely feed off it,” he clarifies, debunking the myth. But overeating sugar can lead to obesity, and that’s a cancer trigger.

    Your Move:

    • Cut the plastic. Store food in glass, skip heating anything in plastic, and maybe splurge on a reverse osmosis water filter.
    • Chill on sugar paranoia. It’s not the devil—just don’t let it make you overeat.
    • Screen smart. Talk to your doc about colonoscopies (start at 40–45) or liquid biopsies, but weigh the false-positive stress first.

    5. Keep Your Brain Sharp (and Your Heart Open)

    Dementia’s another boogeyman Attia’s tackling head-on. Exercise is your best weapon (those myokines are brain food!), but sleep, low blood pressure, and kicking smoking help too. Psychedelics? He’s skeptical about dementia benefits but raves about their power for addiction and emotional healing—like the time psilocybin gave him a tear-soaked epiphany about his dad.

    Your Move:

    • Move daily. Even a brisk walk pumps those brain-boosting hormones.
    • Sleep tight. See tip #3—it’s a twofer.
    • Feel your feels. Ask yourself, “Why am I mad? Who do I connect with?” Naming emotions keeps you sane.

    The Attia Daily: Coffee, Chess, and Chaos Control

    So, what’s a day in the life of this longevity ninja? Up early for coffee with his wife, breakfast and chess with the kids, then work and a workout by 8:30. Meetings start at 10 or 11, dinner’s a family affair, and he wraps up with some Netflix or a sauna. Boring? Nope—balanced and badass.

    Your Move:

    • Steal one thing. Maybe it’s 15 quiet minutes with your partner or a quick game with your kids. Small wins stack up.

    The Bottom Line: You’ve Got This

    Attia’s not here to scare you into a kale-only diet or a 24/7 gym life. He’s about probability—stacking the odds so you thrive, not just survive. Eat decently, move often, sleep well, and maybe rethink that plastic cup. It’s not rocket science—it’s Medicine 3.0, and it’s your ticket to a longer, stronger, happier you.

    Want more? Catch the full Shawn Ryan Show episode (SRS 181) or hit up Attia’s podcast, The Drive. Your future self will thank you—probably while eating an elk burger.

  • Self-Care in Your 40s: How to Take Care of Yourself While Juggling Family, Career, and Life

    Self-Care in Your 40s: How to Take Care of Yourself While Juggling Family, Career, and Life

    In our 40s, many of us find ourselves juggling multiple responsibilities – managing a family, career, work, job, house, finances, and more. Amidst all this, it’s easy to forget about our own well-being and self-care. However, taking care of ourselves is crucial to maintain our physical and mental health, and to be able to handle everything else that life throws our way.

    Here are some ways that people in their 40s can practice self-care:

    1. Prioritize sleep – Aim for 7-8 hours of sleep every night.
    2. Take care of your physical health – Eat a balanced diet, exercise regularly, and go for regular check-ups.
    3. Make time for yourself – Schedule some “me-time” into your calendar every week, even if it’s just for 30 minutes.
    4. Stay connected with friends and family – Make time for socializing and maintain relationships with loved ones.
    5. Practice mindfulness – Engage in activities that help you relax, such as yoga, meditation, or reading a book.
    6. Unplug from technology – Take a break from your phone and computer screens, and spend time doing something offline.
    7. Pursue a hobby – Engage in an activity that you enjoy, such as painting, playing an instrument, or gardening.
    8. Practice gratitude – Take time to appreciate the good things in your life and focus on the positive.
    9. Ask for help – Don’t be afraid to ask for help when you need it, whether it’s from a friend, family member, or professional.
    10. Set boundaries – Learn to say no to things that don’t align with your priorities, and establish boundaries to protect your time and energy.

    By incorporating these self-care practices into your routine, you can improve your physical and mental health, reduce stress, and increase your overall happiness and well-being.

    Areas for further exploration:

    1. How to incorporate self-care into a busy schedule.
    2. The impact of self-care on mental health.
    3. The benefits of self-care for physical health.
    4. Strategies for practicing self-care as a family.
    5. The role of self-care in reducing stress and burnout.

  • Empower Yourself: How to Make Changes and Improve Your Life

    When it comes to making changes in our lives, the phrase “If you don’t like how things are, change it! You’re not a tree” applies perfectly. Change is a necessary part of life, and it can be both difficult and rewarding. Sometimes it can be hard to take that first step in making a change, but it’s important to remember that you have the power to make a difference.

    There are a few key things to keep in mind when making a change. First, be sure to be realistic about what you can do and how much time it will take. Change doesn’t happen overnight and it’s important to be patient and give yourself time to make the transition. Second, don’t be afraid to ask for help. Many people are more than willing to provide support and encouragement when it comes to making a change. Lastly, be sure to take care of yourself. Change can be stressful, so make sure to take the time to relax and unwind.

    Making a change can be a daunting task, but it’s also an incredibly rewarding experience. It can help to improve your quality of life and make positive progress in your goals. It’s important to remember that you have the power to make a difference and you don’t have to stay the same if you don’t want to. So if you don’t like how things are, don’t be afraid to take the initiative and make a change. After all, you’re not a tree!

    Remember, it’s important to note that change is a natural part of life and it’s important to take the initiative to make a difference. Don’t be afraid to take the first step and make a change. The rewards can be great and it’s important to take care of yourself throughout the process. So if you don’t like how things are, change it! You’re not a tree!

  • Overcoming the Obstacles to Achieving Joy and Fulfillment

    Overcoming the Obstacles to Achieving Joy and Fulfillment

    Achieving joy and fulfillment is a goal that many people strive for throughout their lives. However, there are often numerous barriers that stand in the way of achieving these positive emotions. These barriers can be both internal and external, and they can come in various forms. Understanding what these barriers are and how to overcome them can be key to finding happiness and contentment in life.

    One common barrier to achieving joy and fulfillment is negative thoughts and beliefs. Many people have negative self-talk and limiting beliefs that prevent them from feeling happy and fulfilled. These negative thoughts can be the result of past experiences or negative messages that have been internalized over time. For example, someone who has always been told that they are not good enough may struggle to feel joy and fulfillment because they believe that they are not worthy of happiness.

    Another barrier to achieving joy and fulfillment is the lack of clear goals or purpose. Without a clear sense of what we want out of life, it can be difficult to feel motivated and fulfilled. This is because we often need to have a sense of purpose or direction in order to feel truly satisfied with our lives. When we don’t know what we want, it can be hard to feel fulfilled, even if we are achieving success in other areas of our lives.

    Another barrier to achieving joy and fulfillment is the pressure to conform to societal expectations. Many people feel pressure to live up to certain expectations, whether it’s through their career, relationships, or lifestyle choices. This pressure can be stressful and can lead to a feeling of dissatisfaction with our lives. For example, someone who is struggling to meet the expectations of their family or community may feel like they are not living up to their potential, which can lead to feelings of unhappiness and frustration.

    Another barrier to achieving joy and fulfillment is the fear of failure. Many people are afraid to take risks or try new things because they are afraid of failing. This fear can hold us back from pursuing our goals and can prevent us from finding happiness and fulfillment in life.

    Finally, external circumstances can also be a barrier to achieving joy and fulfillment. These might include financial struggles, health issues, or difficult relationships. While external circumstances can be difficult to control, it’s important to recognize that they do not have to define our happiness or sense of fulfillment.

    So, what can we do to overcome these barriers to achieving joy and fulfillment? Here are a few suggestions:

    • Practice positive self-talk and try to challenge negative thoughts and beliefs. This can be difficult, but it’s an important step in finding happiness and fulfillment.
    • Set clear goals and make a plan to achieve them. This can help give us a sense of direction and purpose in life.
    • Don’t be afraid to take risks and try new things. Sometimes, we need to take a leap of faith in order to find happiness and fulfillment.
    • Seek support from friends, family, or a therapist. Sometimes, it can be helpful to talk to someone about our struggles and challenges.
    • Practice gratitude and focus on the positive aspects of our lives. This can help shift our perspective and help us see that we have many things to be grateful for.

    Overall, achieving joy and fulfillment is a journey that requires effort and perseverance. By understanding the barriers that stand in our way and taking steps to overcome them, we can create a life that is filled with happiness and contentment.

  • Exploring the Relationship Between Joy and Fulfillment

    Achieving joy and fulfillment in life can feel like an elusive pursuit. But understanding the relationship between joy and fulfillment can help us to identify and pursue the things that bring us true contentment. In this article, we will explore the relationship between joy and fulfillment, and what we can do to find and cultivate joy and fulfillment in our lives.

    What is Joy?

    Joy is a feeling of pleasure and contentment. It is often described as a positive emotion, one that can be experienced in moments of celebration, accomplishment, or connection. Joy is often seen as an emotion that we experience in response to external events, such as a special occasion or an exciting activity.

    What is Fulfillment?

    Fulfillment is a sense of satisfaction, accomplishment, and contentment that comes from pursuing meaningful activities and goals. Unlike joy, which is often experienced in response to external events, fulfillment is a more internal experience. It is something that we cultivate within ourselves, through dedication and effort.

    The Relationship Between Joy and Fulfillment

    The relationship between joy and fulfillment is complex. While both joy and fulfillment can bring us a sense of satisfaction and contentment, they are also different. Joy is often experienced as a more fleeting emotion, while fulfillment is a more lasting state of being.

    Joy and fulfillment can also be experienced simultaneously. For example, someone may experience joy when they achieve an important goal, and then experience a sense of fulfillment in the aftermath of their accomplishment. Similarly, joy can be an important part of the process of achieving fulfillment. Taking the time to enjoy the moments of progress and success on the journey to fulfillment can be a great source of motivation and satisfaction.

    Pursuing Joy and Fulfillment

    The pursuit of joy and fulfillment can involve different strategies and approaches. Taking time to reflect on what brings you joy and fulfillment can be a great place to start. Consider what kinds of activities make you feel most content, and what goals bring you a sense of accomplishment and purpose.

    It can also be helpful to make time for activities that bring you joy and fulfillment. This could include taking up a new hobby, connecting with friends and family, or dedicating time to pursuing a passion. Making time for activities that bring you pleasure and satisfaction can help to cultivate a sense of joy and fulfillment in your life.

    Finally, it can be helpful to take a mindful approach to pursuing joy and fulfillment. Paying attention to the present moment and noticing how we are feeling can help us to appreciate the moments of joy and fulfillment we experience. It can also help us to identify and address any areas in our lives where we may be feeling stuck or unfulfilled.

    Understanding the relationship between joy and fulfillment can help us to identify and pursue activities and goals that bring us lasting satisfaction. Taking time to reflect on what brings us joy and fulfillment, making time for activities that bring us pleasure and satisfaction, and taking a mindful approach to our pursuit of joy and fulfillment can all help us to cultivate true contentment in our lives.

  • Tips for Tolerating Your Crazy Family During the Holidays

    It’s that time of year again – the holidays are upon us! For many of us, this means spending quality time with our loved ones, including our dear old families. While it’s always nice to be surrounded by family, let’s be real – sometimes they can drive us up the wall!

    Here are a few tips on how to tolerate your family during the holidays:

    Take a deep breath and remember that this time is temporary. It may seem like an eternity when your crazy aunt is regaling you with the same old stories for the hundredth time, but before you know it, the holidays will be over and you can go back to your normal routine.

    Try to have a sense of humor about it. Yes, your siblings may be driving you crazy with their constant bickering, but instead of getting frustrated, try to find the humor in the situation. After all, laughter is the best medicine!

    Set boundaries. It’s okay to let your family know that you need some alone time or space to recharge. It’s also okay to politely decline invitations to events or gatherings that you don’t feel up to attending. Taking care of yourself is just as important as spending time with your loved ones.

    Practice mindfulness. When things start to get overwhelming, try to focus on the present moment and let go of any negative thoughts or feelings. This can help you stay grounded and avoid getting caught up in the chaos.

    Don’t take things personally. Your family members may say or do things that hurt your feelings, but it’s important to remember that their behavior is not necessarily a reflection of you. Instead of getting defensive, try to understand where they are coming from and have empathy for their perspective.

    Remind yourself of the good times. Despite any challenges or conflicts that may arise, the holidays are also a time for creating special memories and traditions with your family. So, even when things get tough, try to focus on the positives and cherish the moments you have together.

    Tolerating your family during the holidays can be a challenge, but with a little patience, humor, and self-care, you can make it through and enjoy the season. And remember, if all else fails, just remember this old joke: Why was the turkey the busiest at Thanksgiving? Because it was a “fowl” playing all the “poultry” in motion! Happy holidays!