Insights from ‘Outlive’ by Peter Attia, MD Flashcards
What are the four aging diseases that must be avoided to live well into the tenth decade?
Cancer, heart disease, Alzheimer’s disease, and metabolic disease.
True or False: Insulin resistance is a primary factor leading to aging diseases.
True
What risk factor increases the likelihood of cancer, Alzheimer’s, and cardiovascular death?
Insulin resistance
Name one component of the longevity training program recommended by Peter Attia.
Zone 2 training, VO2 max training, or strength training.
Describe Zone 2 training.
Aerobic exercise for 45 minutes, four days a week, at a pace where conversation is barely possible.
Why is VO2 max considered a powerful marker for longevity?
Increasing VO2 max to above average for one’s age reduces all-cause mortality by 50%.
What is the recommended frequency and duration for VO2 max training?
Four minutes of maximum effort followed by four minutes of rest, repeated four times.
Which strength training exercises are emphasized for longevity?
Grip strength exercises (e.g., farmer’s carry) and hip-hinging exercises (e.g., deadlifts, squats).
Fill in the blank: Strength training increases _______ which helps absorb excess glucose.
lean muscle mass
According to Attia, strength training is like ______ for physical health in old age.
retirement saving
How much protein should one consume daily for longevity?
An amount matching one’s weight in grams.
True or False: Eating protein at one meal is optimal for metabolic health.
False. Protein should be spaced out to avoid exceeding 25% of daily intake at one meal.
What is one dietary rule for enhancing sleep quality?
Avoid eating within three hours of bedtime.
What is a safe post-meal blood glucose level?
Below 160 mg/dL to avoid insulin spikes.
How frequently does Peter Attia recommend monitoring blood glucose levels?
One week every few months, after common meals.
