#89 OUTLIVE: A Review of Dr. Peter Attia's Book on Longevity

Dr. Peter Attia is a doctor who now focuses on the art & science of longevity. He has been on the Joe Rogan Podcast a number of times, Jocko Podcast several times,  Huberman Lab, and a variety of other podcasts. He also hosts this own podcast called "The Drive". He received a medical degree from Stanford University and trained at John's Hopkins. He was a surgical oncology fellow at the National Cancer Institute. We review his book OUTLIVE with the following topics:Longevity Strategy & TacticsMedicine 3.0Heart DiseaseCancerNeurodegenerative DiseasesExerciseNutritional BiochemistrySleepEmotional HealthKey points :The Four Horsemen :    1.    Heart Disease    2.    Cancer    3.    Neurodegenerative Disease    4.    Metabolic Dysfunction (Syndrome)Visceral Fat vs Subcutaneous FatMetabolic Syndrome (3 or more of the following) :    1.    high blood pressure (over 130/85)    2.    high triglycerides (over 150 mg/dL)    3.    low HDL cholesterol (less than 40 mg/dL in men or less than 50 mg/dL in women)    4.    central adiposity (waist circumference more than 40inches in men and 35inches in women)    5.    elevated fasting glucose (over 110 mg/dL)Specific recommended protocols :-DEXA scan : annual-VO2 Max test : annual-CT angiogram-Dermatologist-Colonoscopy starting at age 40 (or earlier if increased risk) and every 2 years thereafter-Blood work : every 6 months (track and aggressively manage apoB to be at 60 and even better to be at 30)Neurodegenerative Disease broad strategy :    1.    What’s good for the heart, is good for the brain (low apoB, low inflammation, low oxidative stress)    2.    What’s good for the liver & pancreas is good for the brain (metabolic health)    3.    Time is key (think prevention early)    4.    Exercise is our most powerful tool to prevent cognitive declineExercise tactics :    1.    Zone 2 cardio at least 3 hours total per week    2.    VO2 Max Training once per week : 4 rounds of 4 minutes on at a hard pace, 4 minutes off    3.    Prioritize strength training    4.    Grip Strength training focus    5.    Attention to concentric and eccentric loading for all movements (control the weight)    6.    Pulling movement focus (pull-ups, rows, etc)    7.    Hip hinging movement focus (deadlift, squat, etc)    8.    Train stabilityImprove your sleep :    1.    Get 7-9 hours of sleep each night, don’t under sleep, don’t over sleep    2.    Limit alcohol to one drink prior to 6pm    3.    Abstain from stimulating electronics 2 hours before bed    4.    Keep your room cool (mid-sixties) and very darkNeed Professional Dog Training?  Our team can help : www.caninerevolutiondogtraining.com/contact