Outlive: The Science & Art of Longevity Program
A structured program based on Peter Attia's book 'Outlive,' focusing on extending both lifespan and healthspan through evidence-informed strategies. This program incorporates detailed behavioral change techniques, diverse content formats, and social support mechanisms to promote sustainable lifestyle changes.
Program Modules
Understanding Medicine 1.0, 2.0, and 3.0
This section explores the evolution of medicine and introduces the principles of Medicine 3.0, emphasizing prevention and personalized approaches. Includes excerpts from the book and links to relevant research.
Key Principles of Medicine 3.0
DailyDefine and understand the four core tenets of Medicine 3.0: prevention, personalization, risk assessment, and healthspan focus. Includes a quiz to assess understanding.
Addressing the Four Horsemen
This part delves into the four major causes of death (heart disease, cancer, neurodegenerative disease, and metabolic dysfunction) and strategies for mitigating their risks. Includes infographics and videos illustrating key concepts.
Understanding and Managing Metabolic Dysfunction
MonthlyLearn about metabolic syndrome, visceral fat, and the importance of regular DEXA scans and body composition monitoring. Includes a self-monitoring worksheet.
Understanding and Managing Heart Disease Risk
QuarterlyFocus on APOB and Lp(a) levels as key indicators of cardiovascular risk, and explore cholesterol-lowering strategies. Includes links to relevant research articles.
Cancer Prevention and Early Detection
YearlyLearn about a three-part cancer strategy: prevention, targeted treatments, and early detection. Includes a summary of relevant cancer research.
Preventing Neurodegenerative Diseases
YearlyExplore the links between metabolic health, vascular health, and cognitive decline, and strategies for building cognitive reserve. Includes a video on brain health exercises.
The Longevity Toolkit: Exercise, Nutrition, and Emotional Health
This section details practical strategies for improving longevity, focusing on exercise, nutrition, and emotional well-being. Includes a personalized plan template and goal-setting worksheets.
Implementing the Centenarian Decathlon
WeeklyDevelop a comprehensive exercise plan incorporating aerobic efficiency, V02 max training, strength training, and stability exercises. Includes video demonstrations of exercises.
Personalized Nutrition Strategies
WeeklyCraft a personalized nutrition plan focusing on macronutrient balance, caloric restriction, and time-restricted feeding, utilizing CGM data for insights. Includes recipes and meal planning templates.
Prioritizing Emotional Well-being
MonthlyExplore the importance of emotional health and consider therapy or other strategies for managing stress and promoting mental well-being. Includes links to resources on stress management and mental health support.
What You'll Accomplish
- Understand the principles of Medicine 3.0 and their application to longevity.
- Identify and manage risks associated with the four major causes of death.
- Develop a personalized plan for improving exercise, nutrition, and emotional well-being.
- Track progress and make adjustments based on data and feedback.
- Utilize behavioral change techniques for sustainable habit formation.
Full program access + updates