Outlive Checklist

Cancer, like insanity, seems to increase with the progress of civilisation

In the book "Outlive", Peter Attia mentions that traditional medicine often focuses on treating diseases after they occur (Medicine 2.0), rather than proactively preventing them (Medicine 3.0).

Attia argues that by shifting our focus to preventative measures and early intervention, we can extend our lifespan (how long we live) and, more importantly, our healthspan (how well we live a healthy, vibrant life).

There are four major chronic diseases responsible for the majority of premature deaths:

• Heart disease
• Cancer (lung, prostate/breast, pancreas, liver)
• Neurodegenerative diseases (Alzheimer or dementia)
• Type 2 Diabetes

While the author deep dives into the details about these diseases, understanding why they appear and where we are in terms of combating them, the scope of this framework is different.

The Outlive Checklist, is designed to equip you with the tools associated with Medicine 3.0

The framework is designed to answer some of the deeper questions regarding the topics above:

1. How should we exercise?
2. How to improve our diet? What should we eat, what should we minimise?
3. How can we sleep longer and better?

And more....

Outlive Checklist

This framework contains 6 different categories which you can actually check out in order to see how many habits you are currently doing to help with an improved lifespan and healthspan.

The 6 categories are:

• Early detection
• Stability
• Exercise
• Nutrition
• Sleep
• Emotional well-being

And why do we care so much about all of these, especially early detection or stability for instance? Just as with exercise and strength training, we want to armour ourselves against injury and physical frailty.

Every single category contains a series of items to check. The more you check, the healthier habits you have. According to the book, the higher chances you have to live a longer, healthier life.

Every single term one might not know (Zone 2 Training, VO2 Max) includes an explanation.

Disclaimers for the Checklist

1. I am not personally giving any advice on how you could live a longer, better life. I am just summarising the action points from a book to make it easier and more accessible to you to see if your life in check.
2. It's impossible to five a one-size fits-all prescription for everyone. This framework provides a good start and it can be taken by one and adapted as he or she sees fit.
3. The stability section is not something that has to be done every day, but should be at the core of the journey. One of the goals of stability training is to regain mental control, conscious or not, over key muscles and body parts.
4. I am not an expert in any of the concepts presented here.
5. While some habits are more important than others, I intentionally didn't assign any weight on either of the habits in order to avoid making the framework even more complex. Peter Attia explains for instance that:

More than any other tactical domain we discuss in this book, exercise has the greatest power to determine how you will leave out the rest of your life...