Thread by @SmuldersStefan

This is Dr. Peter Attia.

A genius who cracked the science behind longevity.

He's dedicated his life to uncovering how humans can live over 100+ years.

Here are his top 5 habits from Attia that will keep you young and disease-free forever🧵

Attia's journey isn't about death—it's about decline.

As per him, we can prevent decline through:

- Aggressive combination of exercise
- Lifestyle (nutrition/sleep)
- Elements from personalized health care — he calls this Medicine 3.0

Let's get down to it 👇

1. Exercise:

Strength training is not everything — flexibility and mobility exercises are just as essential.

Here’s the exercise plan he recommends in

– Weight training 3 days

– Zone 2 training 3 hours

– VO2 max training 1 day

This is what he means by these👇

Zone 2 is all about low-intensity:

- Uses more fat as fuel
- Burns 4-6 calories per minute
- Boosts mitochondrial function—enhancing endurance and metabolic health

Think of it as a sweet spot where you can hold a conversation while still feeling your heart and muscles working.

VO2 max training, on the other hand, is about high-intensity bursts.

A higher VO2 max is closely linked to:

- Longevity
- Cardiovascular health
- Maintains aerobic fitness as you age

Just one session in a week is enough to maximize your cardiovascular health.

2. Sleep:

Prioritize Quality Rest.

Sleep is where your body heals and regenerates, it's a non-negotiable.

Aiming for 7-8 hours of deep, restorative sleep each night is crucial to overall longevity.

You can't micromanage sleep, instead create an environment that promotes good sleep:

- A dark, cool room
- No screens in sight
- 8 hours of distraction-free space

Disrupted sleep is linked to a greater risk of chronic diseases, including heart disease and dementia.

Here's an index of his book btw:

3. Diet:

He has two big habits: Time-restricted eating and Protein consumption.

Limit the hours to 6-8 in which you consume food each day, it:

- Improves insulin sensitivity
- Reduces inflammation
- Aid in fat loss

More time in a fasted state = Better disease prevention/aging

Aim for 1.6g of protein per kilogram of your body weight daily.

- Spread your intake (30-40g protein per meal)
- Choose high-quality sources (lean meats/eggs)
- Supplement if necessary(use whey/collagen)

Protein consumption is magic for muscle maintenance and longevity.

4. Meditate:

Peter has a simple philosophy:

“If I meditate for 20 minutes in a day, I’m not meditating for those 20 minutes. I’m meditating for the other 23 hours and 40 minutes.”

Mental health is just as important as physical health for longevity.

Meditation isn't just relaxation — it rewires your brain.

- Lowers cortisol levels
- Improves immune function
- Reduces inflammation and stress

Do it regularly, and it'll supercharge your parasympathetic nervous system (the "rest and digest" system).

Start with 10 minutes a day.

Gradually increase the time until you get to 20-30 minutes daily.

To make things even better, pair meditation with other mindfulness exercises:

- Yoga
- Journaling
- Breathing exercises

You don't just need to live longer, you need to live better.

5. Be proactive, not reactive:

Attia's concern for being proactive stems from personal experience:

- Witnessed his uncle's early death
- Has a family history of heart issues
- Finding calcium in his heart scan in his 30s

Diseases don't announce themselves, they develop slowly.

The most overlooked factor in longevity is proactive health screenings.

Regularly monitor your health markers:

- Blood sugar
- Cholesterol
- Inflammation levels

Do this even when you're healthy.

Early detection = Timely intervention = Lower risks of life-threatening diseases

That's a wrap!

Hope this thread was helpful!

Follow @SmuldersStefan for all things SAAS, fitness & entrepreneurship.

Join me on the bootstrapping journey to take @expandi_io to $10M ARR!

https://twitter.com/1268659639933194247/status/1849147157359808856