Dr. Peter Attia’s 7 Golden Longevity Rules for Living Longer

Dr. Peter Attia's 5 Non-Negotiables for Longevity

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Timestamps ⏱

0:00 - Intro - Dr. Peter Attia's 5 Non-Negotiables for Longevity
0:21 - Total Energy (calories) & Total Protein Intake
2:19 - Join Thrive Market Today to get 30% Off Your First Order AND a Free Gift Worth up to $60!
3:35 - Exercise - Weights or Cardio?
5:11 - Protein & Longevity
6:56 - Animal vs Plant Protein
7:59 - Sleep - How Much Do You Need?
12:19 - Drive like Someone on the Road is Trying to Kill You
15:07 - Don’t Ignore Emotional Health

[dledman]

1. Adequate Protien Intake. 0.8 to 1.0g of protien per pound of body weight. Taken in small portions 30g to 50g per meal. One Meal a day will suffer. Plant based protiens not as bio-available compared to whey or animal.

2. Move - walking, cardio and weight training. 8 hours of activity per week minimum.

3. Sleep. 7 to 9 hours. You sleep 80% of the time you are in bed, so minimum be in bed for 8 hours to offset the times you awake. Dark, cool room and avoid light stimulating sources. Go to bed hungry, full belly, alcohol or cbd induced sleep is really bad, non restorative.

4. Be extra careful when driving a vehicle - highest cause of all cause mortality outside of health. Highest cause of random death or body impairment.

5. Mental and Emotional Health. Exploration of your internal emotional health. Enjoy your own company or seek help if you need it.

[betterlivingonabudget]

I was in great shape for age 50, vascular and muscularly fit. Then I had anaphylactic shock from an allergic reaction to an antibiotic. Unconscious from lack of oxygen due lungs swelling shut instantly (as well as everything else), my daughter had to see me loaded into an ambulance. After five hours of CPR in the ER, I was put ibto a medically induced coma and on a ventilator for four days. The doctors told my daughter that if I hadn't been so physically fit, I would not have made it through that. Muscle does a lot more than just make us look good - it saves our asses when we're in the ER, and our family members told to say goodbye. When you are 45+ it is CRITICAL to keep a level of fitness that most people scoff at - especially if you want to live a full live after 60. One just never knows, so stay ready.

[livingsmart]

I'd add it's also important to:
- have meaning in life
- be a part of a community
- continue your education
- supplement for deficiencies
- have a doctor with an investigative mind-set
- setup your environment to minimize the toxin/pollution exposure

Otherwise the law of minimum is gonna kick your bum to the grave much sooner...

[laurenjane]

His book is fantastic, it’s not dumbed down it’s super detailed, but you can digest it without a medical degree! I have to rewind sometimes but I would say everyone should read/listen to the book. I’m sharing the relevant information and chapters with family and friends. I’ve decided I want to be a centenarian and I’m planning for later in life. The book has already changed my life and I’m only on chapter 8. I never had hope for later life, I never even thought about it. It’s been a great journey so far.

[khush]

Given the fact that Thomas himself is so knowledgeable in these topics, still he lets the guest talk nonstop for so long is respectable and mature. Not common these days. ❤

[LoreMIpsum-vsdx]

If I ever have trouble stepping off a curb, it will be time to put myself down. Just leave me out on the ice floe and let the tribe keep going. I'm 60 and can say that I've never been stronger in my life. We have such good information these days. Thanks @Thomas DeLauer !

[TES-btsv]

Very interesting that the issue of driving is brought up. I taught my kids and grandchildren almost exactly what Peter said. I told them never go through and intersection without scanning left then right, elaborating that is only takes 1 or 2 seconds. When I was teaching driving, I would constantly ask them while they were driving..."what would you do if..."

[kathyrams]

I love the fact you talk about the sun while driving. I learned this while bicycling, if you see your shadow ahead of you the person coming toward you can’t see you. They are blinded by the sun. This simple awareness has saved me more than once!

[chipsmith]

Rules for Driving
1) Pay attention to environment
2) Always be in control of vehicle
3) Live to drive another day

[brettkellypartners]

1. Nutrition / total energy intake(DEXA) and total protein intake (1G per pound per day)
2. Exercise / Cardio (work on VO2) and Strength - 8 hours per week
3. Sleep - 8 hours per night / consistency of bed and wake time (10pm - 6am). Darkness is important, no phone in room, no food 3 hours pre bed go to bed hungry)
4. Driving - never be in left lane when driving near oncoming traffic, always check t section lights and watch where sun is
5. Relationships - connections, managing relationships, if you are unhappy, friend, therapy

[thealexgonzo]

Love the bit about car/ accident awareness.
Most people take for granted that everything will be fine.
One memory that sticks out for me is when I was 13, I was flying down a neighborhood street on my bicycle. For whatever reason at a neighborhood intersection I had a feeling that I should slow down in case a vehicle were to come out of nowhere and just as I stopped, a big UPS truck appeared where I would have been had I not stopped.

[davidperfette]

In cold weather states, when there's snow on the ground it's important to always be aware of what's going on behind you. You have some control of what's in front of you but none in what the car behind you is doing.

[susanharkema]

I TOTALLY agree with number 4 - drive like you think someone is out to kill you. Defensive driving is critical today.

[rickstokes]

I grew up driving in Germany and they have a much more thorough driver training program and people adhere to the traffic / highway rules better. When I drive in the US I always say, “just assume everyone is an idiot and keep your eyes floating between the mirrors, keep you distance and stay with the flow of traffic” 30 years driving in the US and not one accident.

[womanofacertainage]

Thanks for mentioning driving safety and defensive driving. I slow a little bit and scan all areas and cars in an intersection, always have and I'm in my late 50s now. I've only been in one accident (thankfully not a bad one) and the other person was on their phone - I constantly scan all around me as I drive and I saw her looking down at her phone many times as we approached a red light. I stopped and as her head was still down, she plowed right into the back of my car, never applying the brakes (the speed limit was 35 here and she wasn't speeding, at least). PUT THE PHONES DOWN in the car, folks! That text or (gasp!) VIDEO you're watching in your car may well cost you or someone else their life.

[SilverFank]

Wow this is awesome! Thanks Thomas for having on Peter! Longevity is one of my favourite subjects.

[janettekenos]

I read Peter’s book and also listened to it on Audio. Life changing! Let’s hope the standard medical community catches up and we can all benefit from proper, modern medical care.

[giorgiocooper]

One of the best decisions I ever made in my life is to stop drinking alcohol …. the advantages are literally overwhelming !

[cassandrasan]

Best Attia summary yet! Nice short and succinct!

[michaelcaragio]

Driving two things I’m always looking at the cars that may want to move into my lane from the right to the left. I’m looking at their front tires. I always do a four second rule at stop signs and stop lights. I’ve taught my kids how to drive this way, and my son thanked me about a month ago when a car ran a light.