2 Masterpieces on Health, Energy & Longevity

Mainstream medicine waits until you're sick to act. Peter Attia argues this approach fails against the diseases that kill most people: heart disease, cancer, Alzheimer's, and type 2 diabetes. Outlive introduces Medicine 3.0, a proactive framework focused on prevention decades before disease strikes. Drawing on cutting-edge research and his longevity practice, Attia provides a tactical playbook across five domains: exercise, nutrition, sleep, emotional health, and targeted interventions. You'll discover why VO2 max matters more than cholesterol, how to train for your 'Centenarian Decathlon,' and why muscle is the organ of longevity.

Key Insights

1. 1 Medicine 3.0 focuses on proactive prevention decades before disease, shifting from reactive treatment to attacking risk factors early.
2. 2 VO2 max is the single strongest predictor of longevity; improving it by 12% equals gaining a decade of life.
3. 3 Muscle is the 'organ of longevity'—strength training prevents falls, maintains metabolism, and preserves independence into your 80s and 90s.

UC Berkeley neuroscientist Matthew Walker reveals the catastrophic health consequences of sleep deprivation: less than seven hours weakens your immune system, doubles cancer risk, disrupts blood sugar regulation, and accelerates Alzheimer's. Drawing on decades of research, Walker explains the science of REM and deep sleep cycles, how they repair your brain and body, and why caffeine and alcohol sabotage recovery. You'll learn optimal sleep schedules, temperature settings, and pre-bed routines. Walker argues that sleep deprivation is a public health epidemic causing cognitive impairment equivalent to legal drunkenness, yet ignored by modern society.

Key Insights

1. 1 Sleeping less than seven hours weakens immunity by 50%, doubles cancer risk, and disrupts blood sugar like pre-diabetes.
2. 2 REM sleep processes emotions and consolidates memories; deep sleep repairs the body and clears brain toxins like beta-amyloid (Alzheimer's).
3. 3 Caffeine blocks adenosine (sleep signal) for 5-7 hours; alcohol fragments sleep architecture, preventing restorative REM cycles.