“Outlive: The Science and Art of Longevity” is a book by Peter Attia and Bill Gifford that came out a few weeks ago. It is a comprehensive guide to living a long(er) and healthy life. It combines the latest scientific research with practical advice and strategies for improving your health and expanding your lifespan.

After seeing this quote:

“One of the most important books you’ll ever read.” – Steven Levitt

I decided there was no other option but to read it.

The book explores the latest scientific research on longevity and practical tips and strategies for improving and extending lifespan. What I really liked was the balanced approach to the process.

Peter discusses the different angles you must take to improve the overall result. It’s not just about drags or supplements but also your: food, sleep, brain, and smile.

Here are some takeaways:

Longevity is not just about living longer but living well. Peter emphasizes the importance of quality of life in addition to lifespan. In other words, spend more time with your kids and do things that put a smile on your face.

There are a variety of factors that contribute to longevity, including genetics, lifestyle, and environment. You can’t do anything about genetics – I remember it during long runs when someone is passing me quickly and effortlessly. Still, you have complete control over your lifestyle and how to improve it. In other words, cutting alcohol consumption and other activities you know are not helpful.

Exercise every day – This is one of the most important things you can do to extend your lifespan and improve your health. It’s also vital for your brain and mental ability.

A healthy diet is crucial – Peter recommends a plant-based diet with plenty of fruits and vegetables.

Stress management is vital to a long and healthy life. The author discusses the benefits of mindfulness meditation, deep breathing, and other relaxation techniques. So next time you are in a ‘fight or flight’ mode (because someone cuts you on the road), try some of the technics – It might help both in the short and long term.

Social connections are essential. Loneliness and social isolation can have negative health effects. Much research in this arena shows that we are social animals that need our friends/family.

Sleep is critical – The author discusses the importance of getting enough sleep and offers tips for improving sleep quality: Cut the coffee after 2pm, get sunlight in the morning, exercise, and go to bed early. Most of us aren’t getting enough sleep, and that’s a shame.

Brain health – The author recommends engaging in mental activities such as puzzles (e.g., Sudoku, Crossword, Chess), reading (e.g., Books, not the news), and learning new skills (e.g., languages is one option though you should learn anything that you are curious about).

The book includes practical tips for incorporating healthy habits into your daily routine:

Cover meetings to ‘walk meetings’ or make short daily walks.

• Drinking plenty of water. My tip: start your day with a glass of water with lemon. After that, everything will be sweet.

• Avoid processed foods. Make fruits/vegetables accessible.

• Smoking and excessive alcohol consumption are associated with harmful health outcomes.
  
  Try to avoid or minimize both.

• Lift weights – Strength training exercises are necessary to maintain muscle mass and bone density, which can decline with age.

• Run, bike, and/or swim – He does not suggest you start doing Ironmans. However, regular cardiovascular exercises improve heart health and reduce the risk of chronic diseases.

• Try to reduce the time you spend in areas that got air pollution.

• Getting yearly check-ups with healthcare providers, including screenings for cancer, diabetes, and other chronic diseases.

• Finding purpose and meaning in life, as research suggests that having a sense of purpose can improve mental and physical health and extend lifespan.

Overall

Peter emphasizes the importance of taking a proactive approach to longevity rather than waiting until you experience health problems to make changes.

Aging and longevity are far more shapeable than we think.

Our fate is not set in stone. With the proper plan and execution, you can plot a different path for your life, one that lets you outlive your genes to make each decade better than the one before.

As we said in our bike club: “The older I get – the faster I was.”

Be strong.