Afterpage · week card
Outlive
Peter Attia, MD, with Bill Gifford
Key ideas
- Healthspan, not just lifespan.
- The Four Horsemen.
- Exercise is the strongest tool.
- The Centenarian Decathlon.
- Food, sleep and emotional health.
The week
| Day 1 | Read the summary. Five key ideas and where the book overreaches. |
| Day 2 | Pick your decathlon events. Write down five physical tasks you want to be able to do in your eighties or nineties. Bad day: Write down one physical task you want to do at ninety. |
| Day 3 | Take an easy aerobic walk. Do a 30-minute walk or ride at a steady pace where you can talk in full sentences, but only just. Bad day: Take a brisk ten-minute walk. |
| Day 4 | Test your grip and carry. Try a short, safe farmer's carry: walk while holding something heavy in each hand. Bad day: Hold a full bag in each hand for 20 seconds. |
| Day 5 | Write down what you ate. Record everything you eat and drink today, without changing anything. Bad day: Write down what you ate for your last meal. |
| Day 6 | Protect your sleep window. Choose a fixed bedtime that allows seven and a half hours or more in bed, and keep it tonight. Bad day: Set a wind-down alarm for tonight. |
| Day 7 | Plan a doctor conversation and a weekly routine. Write your questions for your next checkup and put a weekly exercise plan in your calendar. Bad day: Write one question for your doctor in your phone notes. |
Free week by email at getafterpage.com/books/outlive