Attia’s 4 Rules of Longevity (+1 Often Forgotten One)

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#antiaging #aginggracefully #agingprevention

[AsdfHandle]

Hey, Nic! I'm not sure why it has not been discussed at all, but the environmental factor also has a huge impact on longevity. One can not live in a sewer and expect longevity. Clean air and water, enough vegetation around, low levels of noise, and EM pollution play a fundamental role IMHO. Just 2, 5 cents...

[northshoreplaid]

This channel is rising the ranks as one of my FAVORITE information places to go!!!!

[zenpig]

My 97 year old mom (who has no advanced degree in anything other than living a full life) would say: "Just eat lots of different natural whole foods that you cook yourself.  Get outside and keep busy.  Get fresh air and sunshine and enjoy family".   good enough for me.

[jimbeasley]

The bare necessities song just made my entire day, and i just barely woke up and havent finished watching the video yet. Thank you Nick for injecting some light humor into these very serious topics!

[SoilworkWT]

In the same time, the necessities itself can bring someone that shell of mental wellbeing you mentioned. Fixing garbage diet and sleep have huge impact on someone's psyche

[leehayes]

Thanks for pointing out how important mental health is for keeping the pyramid together!

[cicin]

The foundational duo of exercise and good nutrition are evidenced based strategies for managing and even preventing depression. They also help to reduce the effects of stress.

[carolinemarie]

My rules for me:
Rule # 1: Stay away from ultra processed foods
Rule # 2: Get some exercise, if over 30 or 40, start lifting weight
Rule #3: Try to get 7-8 hours of sleep.
Rule 5: Stay away from doctors unless you have an emergency!

[foxtrot.uniform.charlie.ki]

This is absolutely a masterclass in not just longevity but also just general health and wellbeing. Kudos Dr.Nick (not the Simpsons guy) - PhD Nick!

[catlyn]

I think rule number five has a bigger negative impact on Americans than anything else. People who are very stressed and struggling financially don’t have the mental or emotional capacity to follow recommendations to exercise more and eat healthier foods. For example, workers at fast food restaurants are often working 2 or 3 jobs, unhealthy food is in their faces all day, and they usually can’t access healthcare. The millions of people in the working class is always ignored.

[youtrades]

REALLY refreshing to hear the mental fitness/health being addressed! I've watched hundreds of videos, from scores of people, and this is rarely pointed out.

[davidweeks]

I've come to use four things daily: exercise, diet, rest and relaxation, and socialization. Socialization being the ultimate objective and reward of each and every day. I list exercise, diet and rest and relaxation first, as those provide for me an easy candor and willingness to socialize—something I am not inclined to do—rather than isolate and shrink as a person, being mostly a loner.
Spiritual wellbeing is life at its finest.

[fidrewe]

Mental health is a huge direct health factor that can outweight the health effects of all "outer" interventions". Too much stress can ruin your health at 30 even if you manage to take care of the rest. People who have not experienced it tend to underestimate its effect by far.

I'd also consider indirect interventions more basic than direct interventions, because they support overall health, slow down the agining process and prevent a broad range of conditions. Direct interventions will do little as long as you're still healthy and only offer specialized protection against particular issues, not against aging in general.

[Zanuka]

Thanks for the video. I will say though, that I think sleep is the most important of the three necessities. Poor sleep can make everything else less likely, but yes, mental health is important too. Anxiety can impact on sleep and depression can lead to excessive sleep/time in bed. I have severe chronic insomnia and it makes EVERYTHING so difficult, especially exercise.

[husseintammam]

Another interesting thing I've noticed is that mental health often naturally and intuitively leads to better health related behaviors. I spent many years focusing on my mental health and doing a TON of meditation. I've become SOO much more present and no longer deal with any noticeable level of anxiety, compared to my constant anxiety in the past. With that improved presence and calm came about a total transformation of my "essentials bucket", for example: my eating behaviors.
I used to have some small rules about what I eat and now I have basically no rules, I don't even think about what I eat, I just eat what I crave. I was worried at first about this change, but I was surprised to find that I no longer crave the ultra processed stuff nearly as much. I naturally like to eat more fruits, I don't like deep fried stuff, at least not very often. I also noticed that I stopped overeating or having random snack binging cravings. It became very clear just how much of these eating patterns or cravings had their basis in psychology, just a way to avoid being present with my feelings. Moreover, the more present I am the more I appreciate the flavors and subtlety of fruits vs some generic candy, and I've become much more sensitive to foods that are too sweet. I don't get anxious or obsess over food nearly as much, I just enjoy it deeply and eat when I'm hungry and stop when I'm full. It seems really simple but in practice it makes such a big difference, and a lot of issues with nutrition resolve themselves with this change.
Same with sleep, always had sleep issues, even with the most "perfect" sleepy hygiene/environment. Again it was obvious why, It's very hard to wind down and sleep when I've been anxious all day. Night time is also quiet and back when I was used to constantly distracting myself, I'd either distract myself at night with devices or activities or my thoughts would start running wild and I wouldn't be able to sleep. I still have some sleep issues but there's been such a big improvement. I'm just generally more relaxed and I can sleep SOOO fast compared to before. Meditation is kinda like practicing sleep or rest lol. As I got better at it, my baseline mental chatter, and anxiety decreased and its very easy for me to just do nothing, so sleeping is easier. My sleep continues to improve every year, I naturally distract myself less, fall asleep more easily, deeper sleep. And the biggest thing has been just being more relaxed, more present, more emotionally healthy. Obviously its still important to make sure you get the basics of sleep environment and hygiene right, but mental health has made it SOOO much easier. Also has made it so easy to nap, I used to find it very difficult to nap during the day.
With exercise, its not directly affected by mental health as much. but there is an indirect effect. The biggest change in that regard for me is naturally avoiding "ego lifting" in all its forms and just becoming more patient and curious when it comes to exercise. I've become more well-rounded in terms of fitness, I don't ignore pain, experiment more, not pushing myself with exercise to the point of hurting myself etc..
Anyways love this pyramid, I see lots of people obsessing over small supplements while being totally sedentary, and I've fallen into the trap of totally neglecting some big chunk of the essentials, but definitely come to these same conclusions.

[georgecav]

JUST DO IT! Beautifully said and I have stopped for a microsecond to give gratitude for your diss’ing those who upon awaking thumb through their gratitude journals… and give gratitude for their pillows etc

[Chaotic]

"Bear" necessities interlude was awesome, lol.

[JP-ATexas]

I read “outlive” and didn’t learn one thing … probably because I listen to health podcasts 2 hrs/day and had heard it all before. Exercise, healthy diet, keep, ldlc < 40mg/dl … simple.

[photo]

This is a great video, thanks! It's great to see all of these things put together in a consistent way. Coming up on 70 myself in a few years, I would just add one thing that I tend to add to these discussions, which is that some of the numerous things in group 4, with respect to the use of exogenous substances that don't directly target disease, is that in many cases they need to be evaluated along the axis of age. For example, Creatine is something that appears to help everyone, young and old, but some important functions and substances in our bodies decline with age, and the use of exogenous substances that are intended to restore these levels should be discussed within the context of age. I really like that Physionic has been increasingly doing that..

[seattlegrrlie]

It's fascinating. Most people don't get the base right, but man are they interested in the tiny stuff at the top of the pyramid