Peter Attia

Only by altering our approach to medicine itself can we get to the rooftop and stop the eggs from falling.

Medicine 3.0 asks whether the intervention... might still be net beneficial for our individual patient, with her own unique mix of symptoms and risk factors.

Exercise is by far the most potent longevity 'drug.' No other intervention does nearly as much to prolong our lifespan and preserve our cognitive and physical function.

The more aerobically fit you are, the more energy you will have for whatever you enjoy doing.

The goal of this new medicine—which I call Medicine 3.0—is not to patch people up and get them out the door... but rather to prevent the tumors from appearing and spreading in the first place.

If we want to reduce deaths from cardiovascular disease, we need to begin thinking about prevention in people in their forties and even thirties.

Good sleep is essential to long-term brain health—and how bad sleep inflicts major damage.

The fact that Stephanie had the APOE e4/e4 genotype was actually good news, in a way.

Trauma, big T or little t, means having experienced moments of perceived helplessness.

Maximal oxygen intake is not just about athletic performance, but about maintaining independence and quality of life in our later years.

Stability is the key ingredient to avoid injuries and ensure long-term fitness.

Sleep duration profoundly impacts metabolic health, with both short and excessively long sleep durations being linked to higher risks of type 2 diabetes.

To live to the age of one hundred without our mind and our body intact is not something that anyone would willingly choose.

Poor nutrition can hurt us more than good nutrition can help us.

The centenarians possess the correct combination of genome X required to survive in environment Y (perhaps with help from behaviors Z).

First wash the inside of the cup and the dish, and then the outside will become clean, too.

Do good things. Just don’t do them to be noticed.

Let's look at the hurting until we hurt with them. No hurrying past, turning away, or shifting of eyes.

Every deed done to improve the lot of another person. Even the small ones.

You’ve been given your life. No one else has your version.

Labels relieve us of responsibility. Pigeonholing permits us to wash our hands and leave.

We come by them honestly. We don’t intend to retreat from the world or stick our heads in a hole. We want to help. But the problems are immense...

What keeps you from inviting others into your home?

Be honest with yourself about your prejudices. Spend some quiet time thinking about this.

Perform good deeds anonymously.

God has shown me that he doesn’t think anyone is unclean or unfit.

Focus on Inner Transformation.

Invite others into your home.

Engage actively in community service and inclusion.

Save one life. Save the world.

Life is racing by, and if we aren’t careful, you and I will look up, and our shot at it will have passed us by.

We are created by a great God to do great works. He invites us to outlive our lives, not just in heaven but here on earth.

God doesn’t call the qualified. He qualifies the called.

The one thing they had going for them was a willingness to take a step when Jesus said, 'Follow me.

God does not give us what we deserve. He has drenched his world in grace.

Proactive Medicine

Peter Attia advocates for a shift from reactive to proactive healthcare. Current medical systems often react to diseases after they manifest, but Attia emphasizes preventing chronic diseases and improving healthspan. He explains, 'Only by altering our approach to medicine itself can we get to the rooftop and stop the eggs from falling.' By focusing on prevention, we can enhance longevity and quality of life before symptoms and irreversible damage occur.

Personalized Medicine

Attia argues for recognizing unique genetic and lifestyle factors rather than relying on generalized treatment protocols. He calls this approach Medicine 3.0, emphasizing that healthcare must be individualized for more effective results. He writes, 'The goal of this new medicine—which I call Medicine 3.0—is not to patch people up and get them out the door... but rather to prevent the tumors from appearing and spreading in the first place.' Customizing prevention and treatment strategies to individual needs is the future of healthcare.

Exercise as Medicine

Exercise is highlighted as a crucial factor for longevity and overall health. Attia makes it clear that regular physical activity can reduce mortality from various chronic conditions, noting, 'Going from zero weekly exercise to just ninety minutes per week can reduce your risk of dying from all causes by 14 percent.' Both aerobic and strength training are essential for maintaining muscle mass and cardiorespiratory fitness, bolstering long-term health.

Importance of Quality Sleep

Attia underscores the vital role of sleep in metabolic and cognitive health. Poor sleep increases the risk of disease, impacts metabolic functions, and aggravates cognitive decline. 'Poor or inadequate sleep can help tilt us into metabolic dysfunction,' he writes. Ensuring consistent, quality sleep benefits overall well-being and mitigates long-term health risks.

Early Detection and Prevention in Alzheimer's and Cancer

The book stresses the significance of early detection for diseases like Alzheimer's and cancer, as early intervention can vastly improve treatment outcomes. Attia argues, 'If the first rule of cancer is 'Don’t get cancer,' the second rule is 'Catch it as soon as possible'.' Advanced diagnostics and early screening play a critical role in managing and potentially thwarting these diseases before they advance.

Importance of Emotional Health

Attia connects emotional well-being to physical health, stating that emotional issues can impede physical health efforts. He shares, 'Why would you want to live longer if you're so unhappy?' Addressing emotional traumas and fostering healthy relationships are integral to overall wellness, going beyond just physical fitness and metabolic health.

Nutritional Biochemistry and Caloric Restriction

Attia emphasizes the significant role of a well-balanced diet tailored to individual biochemical needs. He explains that reducing caloric intake, while maintaining nutritional balance, improves health and longevity through mechanisms like enhanced PI3K/AKT pathway function. 'Calorie restriction in humans inhibits the PI3K/AKT pathway and induces a younger transcription profile,' he notes, highlighting the benefits of mindful eating habits.

Consistent Sleep Schedule

Aim for 7-9 hours of sleep each night to optimize metabolic health and cognitive function. Maintain a regular sleep schedule to enhance sleep quality.

Regular Aerobic and Strength Training

Incorporate both aerobic activities and strength exercises into your routine. Aim for moderate-intensity aerobic activity at least 30 minutes five times a week, and strength training twice a week.

Time-Restricted Feeding

Adopt an eating schedule that limits food intake to an 8-10 hour window each day. This can improve metabolic health and manage weight effectively.

Emotional Check-Ins

Set aside time daily for emotional check-ins. Acknowledge and address your emotions to improve emotional health and overall well-being.

Personalized Nutrition Plan

Focus on creating a diet that fits your individual needs and can be consistently maintained. Prioritize nutrient-dense foods and ensure adequate protein intake to support metabolic and muscle health.

The challenge created a team. The task turned rivals into partners.

Hospitality opens the door to uncommon community.

What if our attention could reduce someone’s pain? This is the promise of the encounter.

We can rise too high but can never stoop too low.

When we cross the field and cheer for the other side, everyone wins.

Don’t give up on your Saul. When others write him off, give him another chance.

When you love those in need, you are loving Jesus.

The effective, fervent prayer of a righteous man avails much.

See, you can do something today that will outlive your life.

First, Medicine 3.0 places a far greater emphasis on prevention than treatment.

One macronutrient, in particular, demands more of our attention than most people realize: not carbs, not fat, but protein becomes critically important as we age.

Risk is not something to be avoided at all costs; rather, it’s something we need to understand, analyze, and work with.

Only by altering our approach to medicine itself can we get to the rooftop and stop the eggs from falling.

Medicine 3.0 asks whether the intervention... might still be net beneficial for our individual patient, with her own unique mix of symptoms and risk factors.

Exercise is by far the most potent longevity 'drug.' No other intervention does nearly as much to prolong our lifespan and preserve our cognitive and physical function.

The more aerobically fit you are, the more energy you will have for whatever you enjoy doing.

The goal of this new medicine—which I call Medicine 3.0—is not to patch people up and get them out the door... but rather to prevent the tumors from appearing and spreading in the first place.

If we want to reduce deaths from cardiovascular disease, we need to begin thinking about prevention in people in their forties and even thirties.

Good sleep is essential to long-term brain health—and how bad sleep inflicts major damage.

The fact that Stephanie had the APOE e4/e4 genotype was actually good news, in a way.

Trauma, big T or little t, means having experienced moments of perceived helplessness.

Maximal oxygen intake is not just about athletic performance, but about maintaining independence and quality of life in our later years.

Stability is the key ingredient to avoid injuries and ensure long-term fitness.

Sleep duration profoundly impacts metabolic health, with both short and excessively long sleep durations being linked to higher risks of type 2 diabetes.

To live to the age of one hundred without our mind and our body intact is not something that anyone would willingly choose.

Poor nutrition can hurt us more than good nutrition can help us.

The centenarians possess the correct combination of genome X required to survive in environment Y (perhaps with help from behaviors Z).

First wash the inside of the cup and the dish, and then the outside will become clean, too.

Do good things. Just don’t do them to be noticed.

Let's look at the hurting until we hurt with them. No hurrying past, turning away, or shifting of eyes.

Every deed done to improve the lot of another person. Even the small ones.

You’ve been given your life. No one else has your version.

Labels relieve us of responsibility. Pigeonholing permits us to wash our hands and leave.

We come by them honestly. We don’t intend to retreat from the world or stick our heads in a hole. We want to help. But the problems are immense...

What keeps you from inviting others into your home?

Be honest with yourself about your prejudices. Spend some quiet time thinking about this.

Perform good deeds anonymously.

God has shown me that he doesn’t think anyone is unclean or unfit.

Focus on Inner Transformation.

Invite others into your home.

Engage actively in community service and inclusion.

Save one life. Save the world.

Life is racing by, and if we aren’t careful, you and I will look up, and our shot at it will have passed us by.

We are created by a great God to do great works. He invites us to outlive our lives, not just in heaven but here on earth.

God doesn’t call the qualified. He qualifies the called.

The one thing they had going for them was a willingness to take a step when Jesus said, 'Follow me.

God does not give us what we deserve. He has drenched his world in grace.

The challenge created a team. The task turned rivals into partners.

Hospitality opens the door to uncommon community.

What if our attention could reduce someone’s pain? This is the promise of the encounter.

We can rise too high but can never stoop too low.

When we cross the field and cheer for the other side, everyone wins.

Don’t give up on your Saul. When others write him off, give him another chance.

When you love those in need, you are loving Jesus.

The effective, fervent prayer of a righteous man avails much.

See, you can do something today that will outlive your life.