MOC: [[SANTÉ]] Recommandé par : / Date : {{date}} Auteur: [[Peter Attia]] Tags: #livre Note : #ToProcess *** # Outlive ## 📚 Book Summary This is a summary of *[Outlive](https://www.amazon.fr/Outlive-Science-Longevity-Peter-Attia/dp/1785044540/ref=sr_1_1?__mk_fr_FR=%C3%85M%C3%85%C5%BD%C3%95%C3%91&crid=FRTNO847DZ1I&keywords=Outlive&qid=1681308354&sprefix=outlive%2Caps%2C78&sr=8-1)* by Peter Attia. This book contains everything you need to build your own framework toward longevity. Dr. Attia exhibits a science-based and holistic approach, including of course exercise and diet but also emotional health. If your goal is to live a long and healthy life, this is a must-read for you. Here are 3 lessons from it: **1/ Exercise** Physical exercise is the biggest leverage you have on your health. Most people are overnourished and undermuscled. Exercise solves both problems. On top of that, strength and endurance will contribute keeping most common health issues at bay. Proper exercise includes strength, endurance and stability trainings. Endurance encompasses Zone 2 and VO₂ max trainings. Zone 2 is all type of cardiovascular training during which you’re able to talk in full sentences, but barely. For instance, it can consist of light jogging, biking and so on. On the other hand, VO₂ max is the maximum rate at which you’re able to consume oxygen. You can train it with repeated cycles of (almost) maximum effort and light effort (Zone 2). Stability training reinforces your ability to create force and to perform movements safely on top of helping to prevent injuries. It consists basically of training specific and fluid movement patterns for youe whole body. Dynamic Neuromuscular Stabilization (DNS) and pilates are good examples of stability training. Finally, strength training encompasses: - Grip strength. - Pulling motion. - Hip-hinging movements. - Conentric and eccentric loading, which basically means you should practice every movement slowly, especially when putting the weigth down. **2/ Diet** Contrary to common knowledge, your diet is less important than your physical activity. It’s a nice complement though, as most of the population on Earth is overnourished. Ideal diet will vary greatly from one individual to another. The bottom line is to restrict calories intake in a sustainable way: - Caloric restriction is very effective but hard to sustain. - Time-restricted feeding is effective but not ideal as it can make you lose muscle mass. - Dietary restriction is a good choice as it consists of removing only specific targeted food from your diet. Most of us don’t ingest enough protein. The ideal amount is 2.2 g of proteins per kilogram of bodyweight. If possible, you should consume this over 4 servings throughout the day for best assimilation. It’s impossible to overeat protein, as any excess is evacuated in your urine. Fat is a source of fuel on top of building block for our hormonal and cellular system. It’s not what causes us to be fat, which happens to be carbohydrates. They’re indeed converted into energy as glucose and excess is stored in our body as fat. Thus, identifying carbs that spike our glucose curve is a good idea. Continuous glucose monitoring is a cheap way to address the problem. However, we should aim to diversify our fat intake as our diets often lack monosaturated fat such as olive oil, nuts, avocado and fish. **3/ Sleep** Sleep is a pillar of our health. We all need 7,5 to 8,5 hours of sleep per night, sleeping for too long being as bad as sleeping too little. Even one night of poor sleep is detrimental to your health and chances are that you won’t even notice. You can and should assess your sleep. Sleep trackers are the best scienfitic way to do that, but numerous sleep surveys exist as well. Your sleep is mainly conditioned by your day. Having a very active and wakeful day is key to enjoy quality and restorative sleep. A fixed rise time also helps fixing your sleep schedule. Finally, avoiding electronic devices in the evening is also a great idea, as they emit blue light disturbing your circadian rhythm. ## ✅ Actionable Advice **1/ Formulate your own exercise program:** - Make sure to include the following training: - 3 hours of zone 2 - 2 sessions of VO₂ max - 2 hours of strength - 1 hour of stability - Define specific exercises for each training session. **2/ Start improving your diet:** - Calculate the amount of proteins you need to ingest throughout the day: - 2.2 g x kG of bodyweight - Make sure to reach this target most days - Update your fridge & pantry: - Make sure you have at least 2 sources of monosatured fat such as: - Olive oil - Nuts - Avocado - Fish - Remove at least 1 source of unhealthy food such as: - Processed food - High-fructose beverages **3/ Implement a bulletproof sleep routine:** - Set 2 alarms to build your best quality sleep: - One for shutting down screens and electronic devices at least one hour before bedtime. - One for getting up at the same time everyday.