Outlive: The Science and Art of Longevity: The Million-Copy Bestseller

by Peter Attia

So we will break down this thing called exercise into its most important components: strength, stability, aerobic efficiency, and peak aerobic capacity.

The best science out there says that what you eat matters, but the first-order term is how much you eat: how many calories you take into your body.

Good sleep is critical to our innate physiological repair processes, especially in the brain, while poor sleep triggers a cascade of negative downstream consequences, from insulin resistance to cognitive decline, as well as mental health issues.

But I can say with a very high degree of certainty that having a higher VO2 max is better for your overall health and longevity than having a lower VO2 max. Period. Even better news, for our purposes, is that VO2 max can be increased via training.

How much protein do we actually need? It varies from person to person. In my patients I typically set 1.6 g/kg/day as the minimum, which is twice the RDA.