Optimizing Lifespan and Healthspan: A Huberman Lab & Dr. Attia Approach
A structured program integrating insights from Andrew Huberman and Dr. Peter Attia on practical strategies for extending lifespan and improving healthspan, emphasizing behavioral change and individual needs.
Program Modules
Assess Your Current Health & Trajectory
Understand your current health status and define your longevity goals using the 'marginal decade' framework. This involves a detailed reflection on what you want your final decade of life to look like and working backward to create a plan.
Comprehensive Blood Work Analysis
QuarterlyRegular blood tests are crucial for monitoring biomarkers related to lifespan (atherosclerosis, cancer risk, metabolic health). Learn key markers to track, testing frequency, and interpretation. Consult with your physician to interpret results and develop a personalized plan.
“Blood testing of biomarkers provides pretty good insight into lifespan.”
Functional Fitness Assessment
YearlyAssess physical fitness through functional tests like DEXA scans (bone density, body composition), CPET (cardiopulmonary exercise test), VO2 max, and lactate threshold testing. These provide a more comprehensive picture of healthspan compared to blood work alone.
“I'd be much more interested in a person's DEXA, CPET testing, VO2 max testing...those are what I would consider more functional tests.”
Improve Bone Mineral Density
Strategies to increase and maintain bone strength, crucial for preventing fractures and maintaining mobility in later life. Focus on consistent adherence through habit stacking and other behavioral techniques.
Strength Training Program
Weekly 52xImplement a strength training program focusing on heavy loads and low repetitions (1-6 reps) with long rest periods (2-3 minutes between sets). Prioritize compound movements like deadlifts, squats, and overhead presses. Consult with a qualified trainer to develop a safe and effective program.
What You'll Accomplish
- Assess individual health trajectory and identify areas for improvement.
- Understand the role of blood work and functional testing in health optimization.
- Implement strategies to improve bone mineral density and reduce the risk of fractures.
- Develop a personalized plan to maximize lifespan and healthspan.
- Integrate behavioral change techniques to foster long-term adherence to health optimization strategies.
- Understand the importance of addressing individual psychological factors and promoting social support for enhanced adherence.
Full program access + updates