📖 Outlive

The Science & Art of Longevity by Peter Attia, MD

November 13, 2025

In Outlive, Dr. Peter Attia shares practical strategies to enhance your lifespan and healthspan.

SMARTEST TAKEAWAYS
Holistic Longevity Strategies

1️⃣ Precision Medicine for Longevity: Dr. Attia champions a cutting-edge approach to healthcare, known as precision medicine, which tailors prevention and treatment strategies to an individual's unique genetic, metabolic, and lifestyle profiles. This method goes beyond generic guidelines, using advanced diagnostics and personalized interventions to proactively address specific health risks, thereby optimizing both lifespan and healthspan. By focusing on the unique variables that influence aging and disease, precision medicine offers a more effective pathway to longevity.

2️⃣ The Importance of Zone 2 Training: Zone 2 training, a moderate intensity aerobic exercise, is crucial for improving metabolic health and mitochondrial function. Attia highlights its role in enhancing fat oxidation and insulin sensitivity, key factors in preventing age-related diseases like type 2 diabetes and cardiovascular conditions.

3️⃣ The Role of ApoB in Heart Disease: Attia emphasizes the importance of ApoB (Apolipoprotein B), a protein found in harmful cholesterol particles that contributes to plaque buildup in arteries. ApoB is a more accurate marker of cardiovascular risk than traditional cholesterol measures. Lowering ApoB levels is crucial for reducing heart disease risk, making it a vital component of a proactive heart health strategy.

Peter Attia, MD is a Stanford-trained physician and leading expert in longevity science. He is the founder of Early Medical and the host of The Peter Attia Drive podcast.

INSIGHTFUL EXAMPLE
Transformative Change Through Strategic Incrementalism

Dr. Attia shares the story of a patient diagnosed with type 2 diabetes who, instead of resorting to drastic measures, followed a strategy of strategic incrementalism. By implementing small, targeted lifestyle changes—like a personalized exercise plan to boost insulin sensitivity, a tailored diet to stabilize blood sugar, and stress management techniques—the patient was able to completely reverse the condition. This example demonstrates the power of precise, gradual adjustments in achieving significant and lasting health improvements.

QUOTE TO REMEMBER
Exercise: The Holy Grail

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Exercise is by far the most potent longevity “drug.” No other intervention does nearly as much to prolong our lifespan and preserve our cognitive and physical function. But most people don’t do nearly enough—and exercising the wrong way can do as much harm as good.

_{—Peter Attia MD,}_Outlive

BOOK FACTS
Outlive: The Science & Art of Longevity

First published: March 28, 2023
Print length: 496 pages
Listening length: 17:07
Ratings: 4.6 Amazon, 4.3 Goodreads

HUGH JACKMAN

“Dr. Peter Attia is my doctor and also my friend. He is a specialist in longevity and someone I trust with my life. What separates him from others is his pursuit of quality of life from all angles—physical, emotional, mental, relational, and spiritual health. This incredible book is a call to action and a reminder to always participate and never be passive. It will arm you with the tools you need to live a long, meaningful, and fulfilling life.” —Hugh Jackman