Peter Attia is the #1 longevity doctor.
He charges $150,000 a year to be his patient.
His 13-steps for a long healthy life:
He charges $150,000 a year to be his patient.
His 13-steps for a long healthy life:
1. Our Goal
Lifespan is the number of years you live.
Healthspan is how long you’re healthy enough to do the things that matter to you.
Longevity means maximizing healthspan and lifespan.
Our goal is to live longer and live better.
It all starts with prevention...
Lifespan is the number of years you live.
Healthspan is how long you’re healthy enough to do the things that matter to you.
Longevity means maximizing healthspan and lifespan.
Our goal is to live longer and live better.
It all starts with prevention...
2. Avoid Icebergs
Medicine 2.0 (medicine today) deals with problems after they present themselves.
Medicine 3.0 focuses on prevention over cures.
We are trying to avoid icebergs in the distance.
It is better and easier to avoid the first heart attack than treat it after.
Medicine 2.0 (medicine today) deals with problems after they present themselves.
Medicine 3.0 focuses on prevention over cures.
We are trying to avoid icebergs in the distance.
It is better and easier to avoid the first heart attack than treat it after.
3. The 4 Horsemen
There are four major killer diseases:
1. Cardiovascular disease
2. Cancer
3. Neurodegenerative disease
4. Type 2 diabetes and metabolic dysfunction
Metabolic health is the common thread.
Exercise is our best prevention.
There are four major killer diseases:
1. Cardiovascular disease
2. Cancer
3. Neurodegenerative disease
4. Type 2 diabetes and metabolic dysfunction
Metabolic health is the common thread.
Exercise is our best prevention.
4. Exercise
Exercise is "by far the most potent longevity drug”.
Weekly:
- Weight training 3 days
- Zone 2 training 3 hours
- VO2 max training 1 day
Get as fit as possible to prepare for natural decline with age.
Zone 2 training to stimulate mitochondrial function.
Exercise is "by far the most potent longevity drug”.
Weekly:
- Weight training 3 days
- Zone 2 training 3 hours
- VO2 max training 1 day
Get as fit as possible to prepare for natural decline with age.
Zone 2 training to stimulate mitochondrial function.
5. Marginal Decade
You want to intentionally train for the activities you care most about continuing into your later years.
Build up the strength and stamina while young to combat the predictable decline as you age.
Want to ski at 80? You better be in top 1% condition at 50.
You want to intentionally train for the activities you care most about continuing into your later years.
Build up the strength and stamina while young to combat the predictable decline as you age.
Want to ski at 80? You better be in top 1% condition at 50.
6. Diet
Avoid fads. Attia recommends Keto (hard) or Mediterranean diet (easier). More monounsaturated fats & less carbs.
Avoid Standard American Diet:
- Highly refined carbohydrates
- Processed oils
- Added sugar
Eat more:
- Real food
- Avocados
- Olive oil
- Protein
- Nuts
Avoid fads. Attia recommends Keto (hard) or Mediterranean diet (easier). More monounsaturated fats & less carbs.
Avoid Standard American Diet:
- Highly refined carbohydrates
- Processed oils
- Added sugar
Eat more:
- Real food
- Avocados
- Olive oil
- Protein
- Nuts
7. Diet Questions
Are you undernourished or overnourished?
Are you undermuscled or adequately muscled?
Are you metabolically healthy or not?
Most have poor metabolic health, are over nourished, and are undermuscled.
You want to reduce energy intake while adding lean mass.
Are you undernourished or overnourished?
Are you undermuscled or adequately muscled?
Are you metabolically healthy or not?
Most have poor metabolic health, are over nourished, and are undermuscled.
You want to reduce energy intake while adding lean mass.
9. Heart Disease
Everyone 18+ has some degree of heart disease. Accumulating every day.
Get your ApoB and Lp(a) tested. Those matter more than cholesterol.
Goal: ApoB 20-30 (baby level)
Impossible to get there w/ diet & exercise alone. 80% of his patients take statins.
Everyone 18+ has some degree of heart disease. Accumulating every day.
Get your ApoB and Lp(a) tested. Those matter more than cholesterol.
Goal: ApoB 20-30 (baby level)
Impossible to get there w/ diet & exercise alone. 80% of his patients take statins.
10. Cancer
Cancer is closely linked to metabolic dysfunction. Get healthy to avoid it.
This chronic inflammation creates an environment that induces cells to become cancerous.
Otherwise aggressive early screening is our best defense. Late detection is a death sentence.
Cancer is closely linked to metabolic dysfunction. Get healthy to avoid it.
This chronic inflammation creates an environment that induces cells to become cancerous.
Otherwise aggressive early screening is our best defense. Late detection is a death sentence.
11. Neurodegenerative Disease
Most difficult of the horsemen. Medicine 2.0 can't do anything for us.
What's good for the heart is good for the brain. Exercise & sleep are our best weapons.
Exercise maintains glucose homeostasis and healthy vasculature.
Sleep heals the brain.
Most difficult of the horsemen. Medicine 2.0 can't do anything for us.
What's good for the heart is good for the brain. Exercise & sleep are our best weapons.
Exercise maintains glucose homeostasis and healthy vasculature.
Sleep heals the brain.
12. Metabolic Dysfunction
Basically an issue in your body's fuel processing. On a spectrum.
Heart disease, cancer, and dementia are all built on metabolic disease. Each one is amplified by metabolic dysregulation.
Exercise, diet, and sleep are our weapons here.
Basically an issue in your body's fuel processing. On a spectrum.
Heart disease, cancer, and dementia are all built on metabolic disease. Each one is amplified by metabolic dysregulation.
Exercise, diet, and sleep are our weapons here.
13. Emotional Health
Emotional health issues are one of the biggest roadblocks to longevity in his patients.
if you are not happy, why would you want to live a long time?
Take care of your emotional well-being just like you would heart disease.
It's ok to admit you need help.
Emotional health issues are one of the biggest roadblocks to longevity in his patients.
if you are not happy, why would you want to live a long time?
Take care of your emotional well-being just like you would heart disease.
It's ok to admit you need help.
TLDR on Longevity:
Prevention is our best medicine.
- Exercise often
- Sleep well
- Eat clean
Follow me @ColinKeeley for more breakdowns.
Like/Retweet the first tweet below to share with your audience:
Prevention is our best medicine.
- Exercise often
- Sleep well
- Eat clean
Follow me @ColinKeeley for more breakdowns.
Like/Retweet the first tweet below to share with your audience:
https://twitter.com/ColinKeeley/status/1672583187078479872
Source:
This is all from Attia's 500-page book on longevity.
It should be under 200 pages and be the best-selling book of the year.
The content is priceless.
amzn.to/3XkjvWn
This is all from Attia's 500-page book on longevity.
It should be under 200 pages and be the best-selling book of the year.
The content is priceless.
amzn.to/3XkjvWn
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