Nov 5 • General discussion
Peter Attia’s 5 Longevity Tactics (My Notes)
(After reading this, let me know in the comments which of these five you need to work on the most.
For me, it’s definitely #5 — Emotional Health.)
I recently watched an episode with Peter Attia talking about longevity, and thought it was worth sharing, especially as a general blueprint.
He broke it down into 5 areas that actually matter if you want to live longer and stay capable longer - add more quality years to your life.
Here are my notes and takeaways:
1. Exercise (The #1 Factor)
- Movement fixes almost everything. Most people think they’re more fragile than they really are.
- Sitting and avoiding activity only makes pain worse.
- The goal isn’t perfection, it’s to get as active as possible within your limits.
- If you’ve got real joint issues, address them smartly (PT, rehab, …).
- For the rest of us: train hard, move often, and stay consistent.
2. Nutrition
- There’s no “best diet.” What matters is what you can stick to long term.
- The basics: Don’t undereat, don’t overeat. Protein is king. Aim for roughly 1g per pound of bodyweight. Most people eat less protein than they think — track it for a week and see. Combine protein with strength training to fight muscle loss as you age.
3. Sleep
- Good sleep is one of the biggest levers for brain and metabolic health.
- Tips that actually work: Keep 3–3.5 hours between dinner and bedtime. Sleep in a cold, dark room. Wake up at the same time every day. Watch water intake close to bed, less is better late at night.
4. Meds & Supplements
- Don’t start with supplements, start with habits.
- Once your sleep and training are dialed in: Melatonin can help with falling asleep (small dose: ~300–600 mcg max). Ashwagandha might help some people with stress, but it’s optional.
5. Emotional Health
- Maybe the most underrated factor in how long — and well — we live.
- A strong social network and sense of purpose are crucial.
- Staying connected to friends, family, or community literally keeps people alive longer.
- Longevity without emotional health is pointless — living long while miserable is the ultimate purgatory.
Final Thought
We train our bodies for performance, confidence, ego, strength, all of it. but longevity is the real prize and the ultimate goal. Think to yourself: how do I want to spend my last decade? And start acting from now.
Strength, sleep, nutrition, connection.
it’s all one system.
If you haven’t watched the episode yet, it’s worth your time.
For those of you who don’t know: Dr Peter Attia is one of the few names in the health-space I trust without reserve. M.D. from Stanford University School of Medicine, head of surgery at Johns Hopkins Hospital, lead research in immune-based therapies at the National Institutes of Health.
He then shifted entire career gears into longevity medicine—founding his own practice (Early Medical) and writing the #1 New York Times bestseller Outlive: The Science & Art of Longevity. I read it 3 times and still got 90% of it to learn. Highly recommend it.
In short: he lives what he preaches, covers the science, snd backs everything he says
If you’re serious about health and longevity following his work is time well spent.
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Peter Attia’s 5 Longevity Tactics (My Notes)
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