Outlive by Dr Peter Attia - Summary
In Dr Peter Attia’s new book, Oultlive, he describes a new and refreshing approach to medicine, which he calls Medicine 3.0.
Dr. Attia's Medicine 3.0 is a new strategy for medicine that focuses on evidence-informed guidelines and early preventative measures for chronic conditions. It is a shift from the current Medicine 2.0, which has peaked in its ability to deal with acute conditions. Medicine 3.0 is heavily focused on prevention and personalized, proactive strategies for longevity. The following are the key points of Medicine 3.0 according to Dr. Attia:
Medicine 3.0 is a fundamental shift from Medicine 2.0, just like 2.0 was from 1.0.
It is predicated on evidence-informed guidelines rather than evidence-based guidelines.
Medicine 3.0 focuses on early preventative measures for chronic conditions, which are now the dominant source of morbidity.
Medicine 3.0 is heavily focused on prevention and personalised, proactive strategies for longevity.
Medicine 3.0 has the tools to prevent chronic diseases or at least delay their onset significantly.
What I see here is a very similar approach to lifestyle medicine……we are talking the same language.
I’ve summaries the 5 main points of his book Outlive:
Outlive is a comprehensive guide to living a longer, healthier, and more fulfilling life.
The book outlines the relationship between exercise, nutrition, sleep, and emotional health and how they can help prevent chronic diseases such as cancer, diabetes, heart disease, and Alzheimer's.
Attia emphasizes the importance of maximising physical, emotional, and cognitive health to increase lifespan.
The book provides practical advice on how to improve exercise, nutrition, sleep, and emotional health to achieve maximum longevity.
Attia also highlights the importance of addressing emotional health disorders and trauma as they can significantly contribute to overall well-being
He make comments to the effect though that if someone was to do only one thing, then exercise would get your biggest bang for your buck in terms of positive and preventative health changes. According to Dr. Peter Attia's recommendations, here are the three ways people should exercise to achieve maximum longevity:
Stability: Attia recommends training for stability for one hour per week, split into 5 to 10 minute blocks done before other workouts. Stability training involves improving inefficient movement patterns and force leakage around the scapula, elbow, knee, back, hips, etc. to avoid chronic injuries.
Strength: Attia recommends three 45 to 60 minute full-body workouts targeting all muscle groups per week. Strength training focuses on increasing muscular strength, endurance, and bone density, which can improve insulin sensitivity and glucose metabolism.
Aerobic efficiency: Attia recommends three hours per week of zone 2 aerobic training, which involves getting aerobically fit enough to go far at slow speeds. Low-intensity cardio exercises such as speed-walking, riding a bike at a moderate pace, mowing the lawn, and swimming laps in a pool are examples of zone 2 aerobic training.
Dr. Peter Attia recommends starting an exercise program by focusing on stability training. Start with stability training: Stability training is the foundation of any exercise program, and it is essential to reacquire the ability to move efficiently and avoid chronic injuries. Attia recommends six months of stability training before picking up weights.
It is a very informative book, pretty heavy going on the science in the first part of the book, but I can help you decipher what this all means for you in terms of your own quest for healthspan and outliving the data!