“Outlive by Peter Attia”
A thorough, clear, and actionable manual for maximizing our immediate and long-term health, firmly grounded in data and real-life conditions. A very important read.
Thank you @hubermanlab for this great recommendation.
10 lessons from the book 🧵
A thorough, clear, and actionable manual for maximizing our immediate and long-term health, firmly grounded in data and real-life conditions. A very important read.
Thank you @hubermanlab for this great recommendation.
10 lessons from the book 🧵
1) Longevity has two components:
- how long you live, our chronological lifespan
- how well you live, the quality of our years
The only way to create a better future for yourself - to set yourself on a better trajectory - is to start thinking about it and take action now.
- how long you live, our chronological lifespan
- how well you live, the quality of our years
The only way to create a better future for yourself - to set yourself on a better trajectory - is to start thinking about it and take action now.
2) Rethinking Medicine:
Medicine 1.0 - 2000 years based on direct observation and abetted by pure guesswork.
Medicine 2.0 - arrived in mid 19th century with the advent of the germ theory of disease, improved sanitary practices and development of antibiotics.
and now what we need is Medicine 3.0....
Medicine 1.0 - 2000 years based on direct observation and abetted by pure guesswork.
Medicine 2.0 - arrived in mid 19th century with the advent of the germ theory of disease, improved sanitary practices and development of antibiotics.
and now what we need is Medicine 3.0....
3) Lessons from Centenarians:
It is the resilience that we want to cultivate.
It is the resilience that we want to cultivate.
4) How Excess Fat Increases Cardio-metabolic Risk:
As more calories flood into our subcutaneous fat tissue, it eventually reaches capacity and the surplus begins spilling over into other areas of our body.
As more calories flood into our subcutaneous fat tissue, it eventually reaches capacity and the surplus begins spilling over into other areas of our body.
5) Chasing Memory:
We need to adopt a very early and comprehensive approach to preventing Alzheimer's and other forms of neurodegenerative disease.
Our strategy should be based on the following principles:
We need to adopt a very early and comprehensive approach to preventing Alzheimer's and other forms of neurodegenerative disease.
Our strategy should be based on the following principles:
6) Exercise:
The most potent longevity drug and it determines how you will live out the rest of your life.
Going from zero to weekly exercise to just 90 mins per week can reduce your risk of dying from all causes by 14 percent. It's very hard to find a drug that can do that.
The most potent longevity drug and it determines how you will live out the rest of your life.
Going from zero to weekly exercise to just 90 mins per week can reduce your risk of dying from all causes by 14 percent. It's very hard to find a drug that can do that.
7) To build your strength, structure your training around exercise that improve the following:
- Grip strength
- Attention to both concentric and eccentric loading for all movements
- Pulling motions
- Hip-hinging movements
- Grip strength
- Attention to both concentric and eccentric loading for all movements
- Pulling motions
- Hip-hinging movements
8) Nutritional Biochemistry:
Nutrition 3.0 style, is not picking which evil foods we're eliminating.
It's finding the best mix of macro-nutrients - coming up with an eating pattern that helps us achieve our goals, in a way that it can sustain.
Nutrition 3.0 style, is not picking which evil foods we're eliminating.
It's finding the best mix of macro-nutrients - coming up with an eating pattern that helps us achieve our goals, in a way that it can sustain.
9) How to Learn to Love Sleep, the Best Medicine for our Brain:
Good sleep is critical for our cognitive function, our memory, and even our emotional equilibrium. We feel better, in every way, after a night of a good sleep.
We need to sleep about 7.5-8.5 hours a night.
Good sleep is critical for our cognitive function, our memory, and even our emotional equilibrium. We feel better, in every way, after a night of a good sleep.
We need to sleep about 7.5-8.5 hours a night.
10) Striving for physical health and longevity is meaningless without some degree of happiness, fulfillment, and connection to others.
Why would we want to live longer if we're so unhappy?
We have to make it okay to be vulnerable, to ask for and receive help.
Why would we want to live longer if we're so unhappy?
We have to make it okay to be vulnerable, to ask for and receive help.
Thank you for going through the thread. Follow me at @readswithravi for more book learning, reviews, and lessons. Teach or share with others what you learn, that's how we grow.
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