Book Cover

Outlive by Peter Attia

How strongly I recommend this book: 9 / 10

Date read: September 05, 2023


Peter Attia’s book Outlive covers the latest research on improving our healthspan, defined as how well we live. He emphasizes the benefits of zone 2 training, VO2 max, continuous glucose monitoring, prioritizing stability, and building a strong foundation for physical and emotional health.

This comprehensive guide lays out fundamentals for confronting the “Four Horsemen” of aging: heart disease, cancer, neurodegenerative disorders, and type 2 diabetes. Attia advocates a preventative approach focused on nutrition, exercise, sleep, emotional wellbeing, and strategic use of supplements/medication.

Favorite Quotes and Chapter Notes

I went through my notes and captured key quotes from all chapters below.

P.S. – Highly recommend Readwise if you want to get the most out of your reading.

Chapter 1: The Long Game: From Fast Death to Slow Death

Chapter 2: Medicine 3.0: Rethinking Medicine for the Age of Chronic Disease

Chapter 3: Objective, Strategy, Tactics: A Road Map for Reading This Book

Chapter 4: Centenarians: The Older You Get, the Healthier You Have Been

Chapter 5: Eat Less, Live Longer: The Science of Hunger and Health

Chapter 6: The Crisis of Abundance: Can Our Ancient Genes Cope with Our Modern Diet?

Chapter 7: The Ticker: Confronting—and Preventing—Heart Disease, the Deadliest Killer on the Planet

Chapter 8: The Runaway Cell: New Ways to Address the Killer That Is Cancer

Chapter 9: Chasing Memory: Understanding Alzheimer’s Disease and Other Neurodegenerative Diseases

Chapter 11: Exercise: The Most Powerful Longevity Drug

Chapter 12: Training 101: How to Prepare for the Centenarian Decathlon

Chapter 13: The Gospel of Stability: Relearning How to Move to Prevent Injury

Chapter 14: Nutrition 3.0: You Say Potato, I Say “Nutritional Biochemistry”

Chapter 15: Putting Nutritional Biochemistry into Practice: How to Find the Right Eating Pattern for You

Chapter 16: The Awakening: How to Learn to Love Sleep, the Best Medicine for Your Brain

Chapter 17: Work in Progress: The High Price of Ignoring Emotional Health


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