Outlive: The Science and Art of Longevity Program
A comprehensive program based on Dr. Peter Atia's book "Outlive" and the Huberman Lab podcast, focusing on maximizing lifespan and healthspan through actionable strategies for cardiovascular health, cancer prevention, neurodegenerative disease mitigation, accident prevention, and emotional well-being. This program integrates behavioral science principles, habit formation techniques, and diverse learning formats to enhance engagement and knowledge retention.
Program Modules
Cardiovascular Health Optimization
Reduce risk of cardiovascular disease and cerebrovascular disease through lifestyle modifications and, if necessary, medication.
Blood Pressure Monitoring
Daily 14xRegularly monitor blood pressure using a manual or automated cuff. Aim for 120/80 or lower. This involves self-monitoring, a behavior change technique.
Smoking Cessation
DailyQuit smoking and vaping. Explore nicotine replacement therapies if needed. This utilizes prompting and reinforcement.
Optimize ApoB Levels
Reduce ApoB levels through diet, exercise, and medication (if necessary). Target levels depend on individual factors and risk. Involves goal setting and dietary adjustments.
Cancer Prevention
Reduce cancer risk through lifestyle changes and screenings.
Regular Screenings
YearlyUndergo recommended cancer screenings based on age, gender, and family history. This involves prompting and goal setting.
Neurodegenerative Disease Mitigation
Reduce risk of neurodegenerative diseases like Alzheimer's through lifestyle choices and monitoring.
Cognitive Health Optimization
DailyPrioritize sleep, insulin sensitivity, lipid management, and exercise. This involves habit stacking and self-monitoring.
Accident Prevention
Reduce risk of accidental death through improved physical fitness and safety awareness.
Fall Prevention
WeeklyImprove balance and strength to reduce fall risk. Incorporate jump training and eccentric exercises. This uses reinforcement and prompting.
Emotional Well-being
Cultivate emotional health through self-awareness, relationship management, and therapeutic interventions.
Regular Therapy
WeeklyEngage in regular therapy sessions to process emotions, improve self-awareness, and address relationship challenges. This involves goal setting and self-monitoring.
Relationship Repair
As-neededActively address and repair relationship conflicts promptly. This utilizes prompting and reinforcement.
What You'll Accomplish
- Understand the major causes of death and their modifiable risk factors.
- Develop actionable strategies to improve cardiovascular health, prevent cancer, mitigate neurodegenerative diseases, and prevent accidents.
- Cultivate emotional well-being and improve relationship quality.
- Implement effective behavior change techniques for lasting improvements in health and well-being.
- Understand and apply habit formation principles for sustainable lifestyle changes.
Full program access + updates