CONTEXT

Peter Attia, MD is one of the leading experts on longevity.

He recently published the book Outlive (an instant #1 New York Times bestseller.)

I love that he defines longevity as both lifespan (the number of years you live) and healthspan (your quality of life).

To me? Both are equally important. (I don’t just want to live until I’m 100. I want to be able to live independently at age 100.)

Attia argues that mainstream medicine isn’t making much progress against the 4 most common diseases: (Heart disease, Cancer, Alzheimer's disease, and Type 2 Diabetes).

Instead, we need to take a more proactive approach to our health.

Here are his 6 best tips for longevity:

METHOD

1. Exercise regularly (shocking, I know 😂)

Moving your body (and maintaining muscle) is the most important thing you can do for a long and healthy life.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Even if it’s just a brisk walk.

I have a little hack to make this easier. I’ll start a really good audiobook or podcast (like this Tim Ferriss interview with Jamie Foxx. It’s SO GOOD).

But I’ll only let myself listen to it when I’m working out (walking, cycling, or at the gym). It gets me outside every day. And I always have the next one lined up.

2. Eat a nutrient-rich diet

The food you eat today determines your health in 5 years. Those eating habits impact your cholesterol, blood sugar, body inflammation, and brain health.

Focus on whole foods like lean protein, whole grains, vegetables, and fruits.

Avoid processed foods, refined sugar, and alcohol.

Here’s my rule of thumb: Eat food that doesn’t have a marketing team. 😂

3. Build a “longevity mindset”

Our emotional health predicts our physical health.

Studies show that people with a positive outlook live longer than those with a negative one.

Why? Having a sense of purpose (and a clear connection to others) will keep you motivated to maintain your health.

*Btw— there was a very cool study done on the 5 cities with the highest concentration of healthy people over 100. Some of the locations included Icaria (Greece), Sardinia (Italy), and Okinawa (Japan).

What’s their secret to longevity and avoiding disease?? Here’s one of the findings: These small communities have deep social ties. Living in a close-knit culture that prioritizes relationships is linked to longevity.

4. Get enough sleep

Most adults need 7-8 hours a night to properly repair the body and brain.

My #1 tip for falling asleep? No caffeine 10 hours before bedtime.

I also love the 3-2-1 Method:

• No food/alcohol 3 hours before bed.

• No work 2 hours before bed.

• No screens 1 hour before bed.

Btw— I wrote out my full sleep toolkit in this LinkedIn post.

5. Get regular screenings

This is critical for catching any health problems early on.

You know this.

Our healthcare technology continues to get more and more advanced… But even the best tech is useless if you forget to schedule your annual check-ups.

6. Manage stress

It’s no surprise that increased cortisol (stress) levels take a big toll on our body.

Not sure where to start?

• Talk to an executive coach or therapist

• Try NSDR or guided meditations. (Y’all know I love this one on YouTube)

• Get closer to nature

• Prioritize time with loved ones

CLOSING THOUGHTS

It’s important to challenge conventional medical thinking on aging.

Prioritize the four pillars of longevity: Exercise, nutrition, sleep, and emotional health.

You need to optimize all four to increase your chances of a long (and healthy) life.

(To dive deeper, check out the book or this free, 1-hour podcast where Attia summarizes it.)

Oh! One more thing— thank you for all the incredibly kind messages about my Forbes interview that came out this week. I never would have DREAMED that I’d be featured in a multi-page Forbes article. (Especially not before I turned 30). Yet, here we are… 🥹 

If you’re thinking about growing your brand on LinkedIn, this is your sign to do it. Book a 60-min coaching session with me. I’ll teach you the entire system that grew my account from 1-180k followers in 7 months. (And I won’t hold any of the details back).

(Learn more and read client reviews here. Only 7 available dates left in September.) 🔥

I’m so grateful to every single one of you in the Quiet Rich community.

Jade