What does Dr. Peter Attia’s research say about longevity?

And more specifically, what are the lifestyle levers we can activate to benefit from it?

The short answer is pretty simple:

Diet, Exercise, and Relationships.

But it's in the longer answer that we find the real nuggets.

And that's what we break down right here:

1. Eating For Longevity

It’s not about finding the “optimal diet", so forget about the diet wars.

What to eat specifically will differ from person to person, so Dr. Attia doesn’t recommend a specific diet. However, he does recommend certain practices to ensure optimal results.

🍖 Eat enough protein. 

Aim for at least 1 gram of protein per pound of body weight 

  • If you weigh 180lbs = you eat 180g of protein

People chronically undereat protein and overestimate the amount they consume. To avoid this, weigh your protein for 10 days and use an app like My Fitness Pal to track it.

🩸 Monitor your metabolic health

Stick to an eating plan that keeps average blood glucose in a safe range, avoiding ultra-processed sugar and carbs.

Every few months, measure your blood glucose after a regular meal using a glucose monitor.

If your glucose levels spike above 160 mg/dL or your average glucose throughout the week is above 100 mg/dL, adjust your eating plan by eliminating refined carbohydrates and adding more whole foods.

Repeat the test again after a few weeks.

2. Exercise for Longevity

"More than any other tactical domain we discuss in this book, exercise has the greatest power to determine how you will live out the rest of your life... Going from zero weekly exercise to just ninety minutes 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." - Peter Attia

Dr. Attia identifies three different dimensions of exercise for longevity:

 

🚶 "Zone 2" Training:

  • Aerobic exercise (like walking) for 45 minutes 4x per week, at a pace where you can barely have a conversation.

  • It should feel "almost hard" without muscle burn.

  • Zone 2 training trains the mitochondria in your muscle cells to use fat as fuel.

🏃 "VO2 Max" Training:

  • Exercise close to your all-out maximum for four minutes, followed by four minutes of easy exercise, and repeat 4x. (e.g. HIIT Training)

    • You can do things like sprints, assault bike, rowing machine, etc

  • Increasing your VO2 max can reduce all-cause mortality.

  • Aim to be in the top 5% of your age group by taking an annual VO2 max test with a medical professional.

🏋️ "Strength" Training:

  • Strength training improves metabolic health by building lean muscle mass.

  • Set a target to lift heavy weights 3x a week, focusing on grip strength exercises and hip-hinging exercises like deadlifts and squats.

  • You want to build enough muscle you have “muscle insurance” by the time you’re older and you can just maintain it.

3. Relationships For Longevity

🫂 Building and enjoying relationships is crucial for longevity.

Here are three tips to build and improve relationships even with a busy life:

  1. Block out your calendar to spend quality time with your loved ones, friends, and colleagues.

  2. Even small positive interactions (like sending a text or smiling at a stranger) will help you feel better. Make it a daily habit to have at least one positive interaction!

  3. Find communities with shared interests and values, whether online or in person. Being part of a community reduces stress and creates a sense of belonging.

 

Remember, making small changes in your lifestyle today can lead to significant benefits in the long run.

This is a marathon, not a sprint.

If you want more details, here’s a link to Dr. Attia’s Book - Outlive.

 

Stay driven,

Leon and the DRVN Team