In today’s fast-paced world, we often chase longevity without truly understanding how to achieve a meaningful and healthy life. Inspired by Peter Attia’s groundbreaking book Outlive, this post explores four foundational habits that can help you live not just longer, but better.

Move with Purpose: Train for Your Future Self
Exercise isn’t just about weight loss or hitting the gym. According to Dr. Attia, it’s the single most powerful “drug” we have for longevity. He introduces the concept of the Centenarian Decathlon—a set of physical goals you want to achieve when you’re 100. Whether it’s lifting a suitcase, climbing stairs, or playing with grandchildren, training should begin now.
Here’s a four-part movement strategy:
– Zone 2 cardio (e.g., brisk walking or cycling): 3 hours/week to build endurance.
– VO2 Max bursts: short sprints or high-effort intervals 1–2 times/week for heart health.
– Strength training: think push, pull, squat—crucial for maintaining muscle as we age.
– Stability: Practice movements like getting up from the floor unaided. This reduces the risk of falls and enhances independence.

“Longevity isn’t luck. It’s lifestyle—built one habit at a time.”

Also, do listen to my podcast on this topic

Eat for Your Body, Not a Trend
The latest fad diet might not be right for you. Dr. Attia recommends a personalised nutrition approach based on your metabolic response and age.
Key changes to consider:
– Prioritise protein, especially after 40, to counter muscle loss.
– Monitor carbohydrate impact—using a glucose monitor can show what foods spike your sugar.
– Embrace healthy fats like nuts, seeds, olive oil, and omega-3s.
Fasting can be effective, but it’s not universal. If it limits your ability to meet your protein needs, it could do more harm than good.

Sleep: The Most Underrated Health Tool
Sleep is your body’s reset button. Chronic sleep deprivation increases the risk of disease and shortens healthspan.
Aim for 8 hours in bed consistently, even on weekends. Simple strategies include:
– Keep your room cool, dark, and quiet.
– Avoid caffeine and alcohol in the evening.
– Consider a sleep evaluation if you’re always tired—conditions like sleep apnea often go unnoticed.

Emotional Fitness: The Silent Foundation
Often ignored, emotional health is central to overall well-being. Dr. Attia stresses that longevity without emotional fitness is meaningless.
What can help:
– Therapy or counselling
– Mindfulness and journaling
– Deep, honest conversations
Think of emotional resilience as a muscle—it strengthens with consistent training and attention.

Final Thoughts: Longevity Is a Lifestyle
To live longer and thrive, you don’t need perfection—you need consistency and intention. Start with:
– Moving with purpose
– Eating to support your biology
– Sleeping like your life depends on it
– And caring for your inner life

As Dr. Attia puts it, it’s not just about extending years—it’s about enriching them.
If this resonated with you, consider sharing it, and start your journey to outlive and thrive today.