Outlive: The Science and Art of Longevity by Peter Attia

'A groundbreaking manifesto on living better and longer that challenges the conventional medical thinking on ageing and reveals a new approach to preventing chronic disease and extending long-term health, from a visionary physician and leading longevity expert.'

The number of self-help books on the topic of health is immense. Among books about nutrition, brain health disease prevention, breathing and so on the book ‘Outlive‘ by Peter Attia stands out by being a full-stack read on longevity.

Published in 2023, the book delves into cutting-edge scientific studies on longevity and offers practical advice and strategies for enhancing and prolonging lifespan. By providing a well-rounded approach to the journey of long life, ‘Outlive‘ considers various aspects, including not only medications or supplements but also aspects such as heart and brain health, cardiovascular fitness (VO2 max), proper breathing, sleep, monitoring one’s glucose levels and many other crucial health topics.

In this review, we will take a closer look at the very book and its contents to prove that ‘Outlive’ is a must-read for anyone willing to expand their knowledge on the topic of longevity.

Driven by a passion for advancing medical knowledge, he serves on the editorial board of the journal Aging and hosts the popular podcast, The Drive, where he engages with a wide audience on topics related to health, medicine, and longevity. With his extensive background and dedication to sharing knowledge, Dr. Attia brings credibility and expertise to his book on longevity.

‘Outlive: A Guide to Longevity‘ by Peter Attia is a highly regarded book that delves into the topic of longevity and disease prevention. Peter Attia critiques the current medical system (he calls it medicine 2.0) that primarily focuses on treating illnesses rather than preventing them. He advocates for a shift toward prevention (medicine 3.0) to help people avoid diseases in the first place.

‘Outlive‘ covers a vast variety of longevity-related topics. The book addresses the leading cause of death in the United States, heart disease, which personally concerns Peter due to his family history. He explores the benefits of a ketogenic diet rich in monounsaturated fats, such as extra virgin olive oil, macadamia nuts, and avocados. Peter believes that a properly followed ketogenic diet can promote heart health and potentially prevent Alzheimer’s disease.

The book also outlines the importance of oral health, as certain mouth microbes linked to gum disease can also cause problems elsewhere in the body, including neurodegeneration. Daily teeth flossing and regular sauna use (surprising, isn’t it?) are recommended for both preventing heart disease and neurodegeneration.

Peter Attia also deeply explores the role of Omega-3 fatty acids as potential preventive measures for heart disease and neurodegenerative conditions. Peter suggests taking high-quality omega-3 supplements to ensure optimal levels, as they are often deficient in many people. Exercise is emphasised as the best longevity strategy, benefiting both the heart and the brain, but it’s crucial to exercise correctly and avoid injuries.

Thus, ‘Outlive‘ by Peter Attia provides valuable insights into longevity and disease prevention, emphasising the importance of addressing health issues through lifestyle changes before the actual malady appears.

• Introduction
• Part I
• CHAPTER 1: The Long Game: From Fast Death to Slow Death

Heart disease is a leading death cause all over the world. Various solutions to ward off the disease were brought forward with lowering fat consumption being one of them. In ‘Outlive’, Peter Attia discusses a completely different approach in heart disease prevention. He talks about the benefits of following a ketogenic diet that is mostly composed of monounsaturated fats like extra virgin olive oil, macadamia nuts, and avocados. He believes that a ketogenic diet, when done correctly, can be beneficial for heart health and may also help prevent Alzheimer’s disease. He acknowledges that it can be challenging to follow a ketogenic diet, but even incorporating plenty of extra virgin olive oil and nuts into your diet can do wonders for your heart and brain.

Peter is sceptical of many human clinical trials but finds the PrediMed trial to be quite convincing. This study divided 7,447 people at high risk of developing heart disease into three groups and found that those following a high-fat Mediterranean diet, particularly with olive oil or nuts, had better cardiovascular health and improved memory compared to those following a low-fat diet.

Learning how to sleep effectively is one of the key factors contributing to longevity, according to Peter’s book. The importance of getting good and sufficient sleep, ideally six to nine hours per night, cannot be overstated. Not only does sleep benefit the brain and overall well-being, but it also plays a vital role in clearing harmful substances like Tau and amyloid beta from the brain, as emphasised in a dedicated chapter on sleep. By prioritising adequate sleep, individuals can significantly reduce the risks of neurodegeneration, heart disease, depression, and even car accidents.

On the flip side, poor quality sleep has been associated with an array of health concerns, including increased susceptibility to heart attacks, type 2 diabetes, Alzheimer’s disease, elevated triglycerides, lower testosterone levels, and a weakened immune system.

To optimise sleep quality, Peter offers practical recommendations. It is advised to create a sleep-friendly environment by ensuring a dark and cool room. Additionally, minimising alcohol consumption, particularly at night, and moderating coffee intake can positively impact sleep.

Stress is a risk factor for 75-90% of all diseases and its management is vital for a healthy and long life.

In the book, the author explores the advantages of various stress reduction practices, including mindfulness meditation, deep breathing, and other relaxation methods. Therefore, when faced with a situation that triggers the body’s ‘fight or flight’ response, such as someone cutting you off on the road, it is worth considering employing these techniques. Not only can they provide immediate relief, but they may also yield long-term benefits for overall well-being.

Strengths

Weaknesses

"In July of 2009, a study published in Science found that rhesus monkeys that had been fed a reduced-calorie diet for more than two decades had lived markedly longer than those who were allowed to eat freely."

"Poor or disordered breathing can affect our motor control and make us susceptible to injury, studies have found. In one experiment, researchers found that combining a breathing challenge (reducing the amount of oxygen available to study subjects) with a weight challenge reduced the subjects’ ability to stabilize their spine. In real-world terms, this means that someone who is breathing hard (and poorly) while shoveling snow is putting themselves at increased risk of a back injury. It’s extremely subtle, but the way in which someone breathes gives tremendous insight to how they move their body and, more importantly, how they stabilize their movements."

Where to buy

You may purchase ’Outlive’ on Amazon at the best price. It is available in Kindle, hardcover, and audio versions, so you are free to choose the format that suits you best.

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