🚀 How to Outlive — Dr. Peter Attia’s Longevity Formula

Peter Attia, MD, is one of the leading voices in longevity science. His book Outlive isn’t about living forever—it’s about maximizing healthspan, not just lifespan. If you haven’t read it, or need a reminder, here is a review of the information!

Forget quick fixes. Outlive teaches us that the diseases that kill most people—heart disease, cancer, neurodegeneration, and metabolic disease—are preventable if we start early. Attia calls this approach Medicine 3.0: proactive, data-driven, and personalized.

✅ Your Longevity Toolkit from Outlive

1️⃣ Exercise: The Most Powerful Longevity Drug

What to do:

• Zone 2 Cardio (3–4 hours per week)
  ➤ Easy-paced cardio that lets you hold a conversation. (E.g., brisk walking, cycling, rowing)
  ➤ Builds mitochondrial efficiency and metabolic health.

• VO2 Max Training (1–2 sessions per week)
  ➤ Short, intense cardio bursts (like 4x4 intervals).
  ➤ Boosts cardiorespiratory fitness—a top predictor of longevity.

• Strength Training (2–3 sessions per week)
  ➤ Focus on major lifts: squat, deadlift, pull-up, push-up, overhead press.
  ➤ Prioritize grip strength, leg strength, and hip hinge—these predict independence as you age.

• Stability + Balance (daily micro-practice)
  ➤ Add single-leg stands, balance beams, or Bosu ball work.
  ➤ Reduces fall risk—a leading cause of injury in older adults.

2️⃣ Nutrition: Eat for Stability, Not Extremes

Key principles:

• Focus on protein-first meals: Aim for 1.6–2.2g of protein per kg of body weight per day.

• Prioritize whole foods: vegetables, lean meats, fish, nuts, legumes.

• Minimize ultra-processed foods.

• For metabolic health: time-restricted eating or low-carb strategies can help—but are tools, not rules.

• Track if needed, but the goal is metabolic stability, not obsession.

3️⃣ Sleep: The Non-Negotiable

Sleep actions:

• Stick to a consistent bedtime and wake time—even weekends.

• Cool, dark, quiet room: aim for 65–68°F (18–20°C).

• Avoid screens 1–2 hours before bed.

• Limit alcohol and heavy meals close to bedtime.

• Consider wearables to track trends—not to obsess, but to improve.

4️⃣ Emotional Health: The Silent Killer

Attia admits this is the most overlooked but crucial pillar.
Chronic stress, resentment, or poor emotional regulation is just as damaging as bad diet or inactivity.

Tools:

• Therapy (CBT, ACT, EMDR—whatever works for you).

• Meditation, journaling, breathwork, or prayer.

• Invest in quality relationships: friendships, family, community.

• Practice stress-reduction techniques as daily hygiene—not just damage control.

5️⃣ Early Detection: Screen Before You’re Sick

Recommended checks (personalized with your doctor):

• Coronary Calcium Score (scan for heart disease risk)

• ApoB blood test (more accurate than LDL for cardiovascular risk)

• DEXA Scan (bone density and body composition)

• CT or MRI for cancer screening (depending on family history)

• Cognitive testing baseline in midlife

• Glucose monitoring (CGM or fasting insulin) for metabolic health

🔑 The Bottom Line: Healthspan ≠ Lifespan

Outlive isn't about magic hacks—it's about stacking the fundamentals:

• Train like your life depends on it.

• Eat to stabilize, not stimulate.

• Sleep like it’s your job.

• Handle emotional health as seriously as physical health.

• Screen early, not late.

👉 Start today. Future you will thank you.

🌟 Wellness Roll Up Recap: Attia’s 5 Longevity Levers

1. Exercise — Priority #1 for aging well

2. Nutrition — Protein first, whole foods always

3. Sleep — Non-negotiable foundation

4. Emotional Health — Silent but deadly if ignored

5. Early Detection — Test before trouble

If you liked this, share it with a friend who’s ready to Outlive their limits.