Thread by @morellifit

This man changed the game:

Dr. Peter Attia.

He dedicated his life to figuring out how humans can increase their lifespan & live to 100+.

Here are 5 game-changing habits he discovered (that you can start right now):

He wrote an entire book detailing how to prevent these 4 main "causes of death":

• Cancer
• Cardiovascular disease
• Neurodegenerative disease
• Type 2 diabetes and metabolic dysfunction

The goal of longevity is preventing the “4 Horsemen” as Attia calls them.

Here's how:

1. Exercise.

Attia refers to exercise as the most potent longevity "drug" & even ranks it above diet in importance.

An ideal exercise routine would combine strength training, Zone 2 training, & VO2 max training.

But the most important one for the average person:

Zone 2 exercises like:

• Jogging
• Cycling
• Swimming

At around 60-70% of your maximum heart rate for 30-45 minutes

The more times a week you can do this, the better

“Going from 0 weekly exercise to just 3 hours/week can reduce your risk of death from all causes by 50%”

2. Sleep.

Attia equates a lot of potentially fatal health issues to poor sleep:

• Cardiovascular disease
• Poor metabolic health
• Poor cognitive health

If you need to improve your sleep habits, you should prioritize:

• Sleeping in a dark room
• Ditching electronics before bed
• Keeping your bedroom cool (~65 degrees Fahrenheit)

As far as supplements, Attia recommends:

Magnesium L-threonate, Glycine & ashwagandha.

3. Nutrition.

We should be eating less & aiming for a low-body fat percentage.

What & how much we eat affects everything from our physical health to our cognitive health.

While Attia doesn’t believe in recommending specific foods because the science is always changing…

He recommends these 3 nutrition habits:

• Calorie restriction
• Time-restricted eating (fasting)
• Dietary restrictions (ex. Keto or Mediterranean)

These 3 eating habits can help you reduce calories if needed.

4. Emotional health.

This is one of the most underrated aspects of longevity & lifespan.

There’s a strong link between poor emotional health (loneliness, depression) & risk of mortality.

Attua recommends these habits to help with emotional health:

• Therapy
• Practice mindfulness/gratitude
• Build genuine connections/community

These things can have a physical reaction in your body:

They help your body with regulating glucose metabolism & an optimal lipoprotein profile.

5. Bone density.

As we get older, it's important to prioritize bone health & density.

Falling & fracturing bones have a mortality rate of 15%-30%.

If you break a bone, it'll limit your activity & become dangerous for overall health.

4 things Attia recommends for bone health:

• If needed, consider hormone replacement therapy
• If needed, use bone density-increasing medication
• Optimize nutrition: Focus on protein & general nutritional recommendations
• Engage in heavy exercises: Strength training with heavy weights can stimulate bone growth

& those are the 6 major components of longevity that Peter Attia has discovered.

What do you think of Peter Attia & his advice?

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