Longevity 101: a foundational guide to Peter's frameworks for longevity, and understanding CVD, cancer, neurodegenerative disease, nutrition, exercise, sleep, and more

Peter Attia

Jul 29, 2024

Episode description

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In this special episode, Peter provides a comprehensive introduction to longevity, perfect for newcomers or those looking to refresh their knowledge. He lays out the foundational concepts of lifespan, healthspan, and the marginal decade. Additionally, Peter discusses the four main causes of death and their prevention, as well as detailing the five key strategies in his longevity toolkit to improve lifespan and healthspan. Detailed show notes provide links for deeper exploration of these topics, making it an ideal starting point for anyone interested in understanding and improving their longevity.

We discuss:

Key points about starting exercise as an older adult [2:45];
Overview of episode topics and structure [1:45];
How Peter defines longevity [3:45];
Why healthspan is a crucial component of longevity [11:15];
The evolution of medicine from medicine 1.0 to 2.0, and the emergence of medicine 3.0 [15:30];
Overview of atherosclerotic diseases: the 3 pathways of ASCVD, preventative measures, and the impact of metabolic health [26:00];
Cancer: genetic and environmental factors, treatment options, and the importance of early and aggressive screening [33:15];
Neurodegenerative diseases: causes, prevention, and the role of genetics and metabolic health [39:30];
The spectrum of metabolic diseases [43:15];
Why it’s never too late to start thinking about longevity [44:15];
The 5 components of the longevity toolkit [46:30];
Peter’s framework for exercise—The Centenarian Decathlon [47:45];
Peter’s nutritional framework: energy balance, protein intake, and more [58:45];
Sleep: the vital role of sleep in longevity, and how to improve sleep habits [1:08:30];
Drugs and supplements: Peter’s framework for thinking about drugs and supplements as tools for enhancing longevity [1:13:30];
Why emotional health is a key component of longevity [1:17:00];
Advice for newcomers on where to start on their longevity journey [1:19:30]; and
More.

Connect With Peter on Twitter, Instagram,

Episode description

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

We discuss:

Key points about starting exercise as an older adult [2:45];
Overview of episode topics and structure [1:45];
How Peter defines longevity [3:45];
Why healthspan is a crucial component of longevity [11:15];
The evolution of medicine from medicine 1.0 to 2.0, and the emergence of medicine 3.0 [15:30];
Overview of atherosclerotic diseases: the 3 pathways of ASCVD, preventative measures, and the impact of metabolic health [26:00];
Cancer: genetic and environmental factors, treatment options, and the importance of early and aggressive screening [33:15];
Neurodegenerative diseases: causes, prevention, and the role of genetics and metabolic health [39:30];
The spectrum of metabolic diseases [43:15];
Why it’s never too late to start thinking about longevity [44:15];
The 5 components of the longevity toolkit [46:30];
Peter’s framework for exercise—The Centenarian Decathlon [47:45];
Peter’s nutritional framework: energy balance, protein intake, and more [58:45];
Sleep: the vital role of sleep in longevity, and how to improve sleep habits [1:08:30];
Drugs and supplements: Peter’s framework for thinking about drugs and supplements as tools for enhancing longevity [1:13:30];
Why emotional health is a key component of longevity [1:17:00];
Advice for newcomers on where to start on their longevity journey [1:19:30]; and
More.

Connect With Peter on Twitter, Instagram,

Mindsip insights from this episode:

Prioritize exercise for longevity and functional aging

Exercise is the best intervention for longevity and healthspan improvement. The Centenarian Decathlon concept emphasizes training for daily life activities that you want to perform as you age, ensuring better functionality in your later years.

#exercise

#longevity

Enhance healthspan to boost lifespan

Improving your healthspan can lead to significant increases in lifespan. Most benefits derived from longevity come from actions that enhance health, such as exercise and good nutrition, rather than direct lifespan extension efforts.

#healthspan

#longevity

Prioritize healthspan for a fulfilling longevity

Longevity isn't just about living longer; it's about living healthier for longer. Lifespan refers to the total years a person lives, while healthspan focuses on the quality of those years, including physical, cognitive, and emotional health.

#healthspan

#longevity

Invest in emotional health for happiness and longevity

Caring for emotional health can improve not just overall happiness but potentially longevity as well. Investing in good relationships and managing stress can yield long-term benefits that impact your both mental and physical health.

#happiness

#longevity

Focus on one area to customize your longevity journey

Starting your longevity journey can feel overwhelming. Focus on one area at a time—sleep, nutrition, or exercise—to gradually improve your overall health and boost confidence in your ability to make lasting changes.

#health

#longevity

Prioritize sleep hygiene to enhance health and well-being

Poor sleep can negatively impact cognitive performance, physical health, and emotional well-being. Prioritizing good sleep hygiene—such as consistent sleep schedules and minimizing screen time before bed—can enhance all aspects of health.

#cognition

#sleep

Balance calories and protein intake for nutritional health

Calories and protein intake are central to nutritional health. Aiming for an energy balance and adequate protein helps prevent diseases related to obesity and supports overall health as you age.

#longevity

#nutrition

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