Improve Lifespan and Health: Insights from ‘Outlive’ by Peter Attia

In his compelling book, “Outlive,” Peter Attia delves into the essence of living longer (lifespan) and free from disability (healthspan). His holistic approach underscores the paramount importance of emotional health, particularly in the book’s climactic final chapter, “The High Price of Ignoring Emotional Health.” Attia argues that emotional well-being is not just a part of a long, fulfilling life but the very foundation of it. Why strive for a longer life if you’re unhappy? In this post, I summarize the additional tasks he recommends we complete and provide a tracking table pre-filled with my personal information. Feel free to copy, modify, and replace it with your own data

Over 80% of deaths in people over 50 who do not smoke can be grouped into 4 main categories, what I like to call the Four Horsemen of Chronic Disease. These are:

1. Atherosclerotic disease (comprised of cardiovascular disease and cerebrovascular disease),
2. Cancer,
3. Neurodegenerative disease (Alzheimer’s disease being the most common), and
4. Metabolic disease (a spectrum of everything from hyperinsulinemia to insulin resistance to fatty liver disease to type 2 diabetes).

   –Peter Attia. [LINK]

Attia identifies several key strategies to extend both lifespan and healthspan. His focus centers on preempting those major diseases. Fortunately, they share common causes like atherosclerosis (damage to the arteries). His approach simplifies the complexities of health maintenance, advocating for unified preventative measures against these debilitating diseases so we can significantly improve the quality and duration of our lives.

Moreover, Attia encourages readers to envision the physical activities they wish to engage in at 100 years old. We should aproach physical fitness by thinking as a lifelong athlete training for a Centenarian Decathlon. This forward-thinking advice suggests crafting a fitness plan to significantly exceed these goals while we are younger and more capable in order to compensate for the natural decline in physical abilities with age.

Through “Outlive,” Peter Attia offers a blueprint for thriving throughout our lives. By addressing emotional health as a priority, preventing debilitating diseases, and planning for physical longevity, we can aspire to not only reach but enjoy our later years with vigor and grace.

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The table below will expand over time as I add more columns marking different time points. It includes important markers identified by Attia, such as LDL, and personal goals I set for my own Centenarian Decathlon. Without further ado, here are the reccomendations:

1. Get your mental and emotional health in order (so you can have a good life)
2. Stop Smoking (causes chemical damage to arteries)
3. Attain good metabolic health (causes physical damage to arteries)
4. Attain good cardiovascular health (so your heart can answer to the demands of a good life)
5. Get strong (so your muscles can answer the demands of a good life and avoid falls)
6. Get good stability (so your muscles can answer the demands of a good life and avoid falls)
7. Get enough sleep (for brain health 🧠)

Symbols Used
✅	I am good in this area.
⚠️	I am not failing in this area but need improvement.
🚨	I am failing this area and need drastic changes.

Key Areas	Mar 2024
1. Mental Health	✅
Notes	I am happy :-)
Action Plan	N/A
2. Smoking	⚠️
Notes	I have been smoking socially, one/two cigarettes per night on most nights, while in Morocco.
Action Plan	I will eliminate it completely after I leave Morocco.
3. Metabolic Health	🚨
Goal: LDL <60	149 very high
Notes	My LDL values were high last time I checked. Petter Attia reccomends below 20 but I think 60 is more realistic.
Action Plan	I eliminated red meat and dairy from my diet, hoping this will bring me in good standing after a few months.
4. Cardiovascular Health	⚠️
1.5 mile in 9.5mins	15min
Notes	I have been doing a lot of surfing which I think is equivalent to zone 2 training. Petter Attia reccomends 45mins of zone 2 training 3 times per week, if I count surfing, I am way over that amount. But my estimated VO2 (based on running time) is still below where it needs to be.
Action Plan	I will train hiit running with the goal of being able to do 4min x 4min. This will be hard to fit in my schedule and last time I ran my achilles hurt.
5. Strength	⚠️
20 pullups	8
50 pushups	16
Notes	I actually feel like I am strong enough. Lacking access to a gym, my goal is being able to do 20 strict pull ups in a row, and 50 pushups which is in line with military requirements.
Action Plan	Incorporate training 3 times per week, this may be hard to fit in my schedule.
6. Stability	⚠️
L-sit 60 sec	25
Notes	My ankle flexibility is bad.
Action Plan	Knees over toes training.
7. Sleep	✅
Notes	I get good sleep, 7hrs per night on average.
Action Plan	N/A

Lastly, I found this very helpful flowchart on Reddit: