I’m obsessed with extending human life on earth. So I spent 50+ hours listening to the #1 longevity doctor in the world to uncover his top tips for living a long healthy life. Here’s what I learned:
Peter Attia is the number one longevity medical doctor (MD) in the world. He’s advised top celebrities like Joe Rogan, Oprah, and Chris Hemsworth, and his podcast has been downloaded 75M+ times. If there’s anyone’s advice you should take on health and longevity, it’s his:
Lifespan Is Overrated
Look for your healthspan instead. Healthspan measures your physical, cognitive, and emotional well-being as you age. Lifespan only tracks duration. While meds can prolong life, lifestyle choices shape the quality of those years.
If you want a fulfilled life, shift your focus from lifespan to healthspan. Aim to delay chronic disease and neurodegeneration so you can thrive in your later decades. Choose quality over quantity.
Take Notes From Centenarians
Studies show people over 100 have supergenes that extend their health span. Their bodies can delay cardiovascular disease, dementia, and cancer by 20-30 years.
Luckily, even without winning the genetic lottery, anyone can replicate their resilience. All you have to do is copy their
- Nutrition
- Activity
- Resting habits
Read more… Unveiling the Secrets of Centenarians: Can You Live to 100 (and Beyond)?
Is 150 years really the limit of human lifespan?
Get Active
Exercise is the key ingredient for longevity and vitality. To reduce your mortality risk, prioritize cardiovascular and strength training. These aspects of your fitness predict your lifespan more than any other metric.
Keep Your Foot On The Gas
Staying active is more important than getting active. Determine exactly how many hours per week you can realistically commit to exercise. Then build your fitness regimen around that. Consistency matters more than intensity.
Curate What You Eat
Healthy aging demands a balanced energy intake. Restricting your calories or macronutrients often backfires long-term. The ideal nutrition is a balanced one.
Don’t Skimp On Sleep
Skimping on sleep is as harmful as a poor diet. Bad sleeping habits
- Impair cognition
- Wreck your metabolism
- Damage emotional health
Sleep allows our bodies to regenerate and our brains to consolidate memories. Those functions make it invaluable. That’s why it should be non-negotiable. Aim for 7-9 hours every night.
Choose Prevention Over Correction
The healthcare system prioritizes treatment over prevention. Longevity demands the opposite. Instead of banking on drugs, seek coaching on nutrition, sleep, and stress from your doctor. Be pre-emptive about your health.
Practice Gratitude
Gratitude rewires your mind for positivity. Start and end your day with thanks. Send thank-you texts. Regularly tell people you appreciate them. Expressing gratitude not only fosters strong relationships, it improves your quality of life.
Monitor Your Emotional Health
Studies show having strong social connections and a sense of purpose add years to life. Strengthen your interpersonal relationships. Join projects bigger than yourself. Emotional health impacts longevity even more than you think.
Quit Hydrogenated Oils
Avoid hydrogenated labels. Swap them out for heart-friendly oils like avocado or olive oils. Prioritize unsaturated fats. Your heart will thank you when you’re 60.
Lay Off The Booze
The human body can only handle 15 grams of ethanol daily before spiralling. Anything beyond that increases your risk of:
- Fatty liver disease
- Inflammation
- Insulin resistance
Alcohol is more toxic than you realise. Steer clear from it.
Do Regular Blood Work
Your blood holds the secrets to your body. Take regular blood tests to understand your risk factors.
Know your key biomarkers like
- APOB (for heart disease risk)
- LP(a)
- APOE genotype (for Alzheimer’s risk)
- Essential fatty acid levels
- HbA1c
This can mean all the difference between life and death.
Test, don’t guess!
Personalise your way to better health with confidential, at home health tests. Find out your current health status with our dried blood spot tests.
Train For Strength
A weak body cannot hope to live for long. A simple lifestyle change like committing three hours a week to exercise improves your odds of longevity.
A good rule of thumb is to allocate
- 1 hour for steady-state aerobic training
- 1 hour for strength training
- 20-30 minutes for high-intensity aerobic training
- 30-40 minutes for stability training
Find Your Tribe
If you want to go fast, go alone. But if you want to go far, go together. Find role models. Get accountability partners. No man is an island.
Read more… Tribe articles
Eat Low-Carb-High-Fat Diets-High Protein Diet
LCHF diets are the well-kept secret of the nutrition industry. They
- Enhance insulin sensitivity and manage blood sugar
- Aid weight management
- Improve ketosis
Switching to LHCF diets even helps you use fat as an energy source.
Attia’s research proves longevity isn’t dictated by genetics. It’s within your control. However, it doesn’t happen by accident. It requires decades of hard work across the board.
Yours optimally,
Scott