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Ever wondered about the blueprint for a life brimming with vitality? Dr. Peter Attia, the go-to longevity expert, has been diligently mapping it out. After many years, he finally released his book Outlive – The Science and Art of Longevity. Anchored in both cutting-edge science and everyday wisdom, Dr. Attia illuminates the path through four pivotal principles.

This blog is essentially a book report, complete with bize-sized actionables you can start doing today that’ll increase your chances of living longer, and being healthier later in life. Let’s dive in!

Principle 1: Exercise

Think of your body as a masterpiece. Exercise? That’s the brushstroke. Within exercise, prioritize 3 things:

  • Zone 2 cardio: a sweet spot of moderate intensity like brisk walking, biking, or easy jogging, zone 2 cardio has massive benefits. Aim for 2-3 hours of Zone 2 cardio per week. Make it fun. Go for long walks, bikes, hikes, and do it with fun people.
  • Strength training: As you age, strength becomes your shield against the frailties of time. Aim for 2-3 strength training sessions per week. They don’t need to be intense or complex. In fact, here’s a simple and effective 30 minute workout anyone can do anywhere:
    • 3 rounds, rest as needed:
      • As many push ups as possible in 5 minutes
      • As many body weight squats as possible in 5 minutes

Principle 2: Nutrition

Your mental and physical performance is dictated by what you eat.

  • More Protein: Aim for a gram of protein per pound of your desired body weight daily. Carnivores, rejoice – whey protein trumps plant sources.
  • Fat isn’t the enemy. Celebrate omega-3s from gems like olives and avocados, but maybe sidestep those sneaky omega-6-rich oils.
  • Focus on not just what, but when. Time restricted feeding and intermittent fasting can be great tools for regulation and cellular rejuvenation. Keep in mind, this is not for those who struggle with weight gain or malnutrition issues.

Principle 3: Sleep

In our go-go-go world, sleep is your unsung hero.

  • Sleep is the bedrock of body and brain wellness. Skimping? You’re courting foes like heart ailments, diabetes, and a spike in accident risks.
  • The sleep sweet spot is 7.5 to 8.5 hours. It’s your passport to peak physical prowess, sharp memory, and top-notch metabolism.
  • Cut caffeine 6-8 hours before bed, and cut food at least 2 hours before bed. Go to bed at the same time.

Principle 4: Emotional Health

The heart and soul aren’t to be sidelined in the pursuit of well-being.

  • Emotional wellness stands toe-to-toe with its physical counterpart. If fact, you’ll never get your physical health right if your mental health isn’t right.
  • Peter himself has battled anger issues that stem from self-hatred, and proactively works on his mental health every single day.
  • Becoming aware of and accepting imperfections is the key. From there you can work on them, much in the same way one works on a weak muscle group.

Dr. Peter Attia’s roadmap to a vibrant life bridges the age-old wisdom with modern insights. It’s not just about living longer, but being healthier in those later years of life. With this treasure trove, the voyage to longevity is as exhilarating as the milestones achieved.

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