My learnings from Peter Attia’s Outlive

Learning 1: Avoid Icebergs

• Medicine 2.0 (the current state of 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.

Learning 2: 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)

Learning 3: Exercise is important

• Exercise is "by far the most potent longevity drug”. Attia recommends weekly training as follows: 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.

Learning 4: 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.

Learning 5: Diet

• Avoid fads. Attia recommends Keto (hard) or Mediterranean diet (easier). More monounsaturated fats & less carbs.

Learning 6: Supplements ​

Learning 7: Sleep

- Poor sleep impacts everything. It gives even seemingly healthy people "old-man blood": hormone and inflammatory levels of someone decades older.

Learning 8: 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.

Learning 9: 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.

Learning 10: 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.

Learning 11: 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.

Learning 12: 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.

SUMMARY:

- Prevention is our best medicine.

- Exercise often

- Sleep well

- Eat clean

Below is a stack I have created for those who want to try out these pricipals:

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This article was produced as a version from the Colin Keeley Article [1]

To anyone who is interested to learn further I would recommend Peter Attia’s book [2]