Key Trends Shaping Healthy Longevity

This is Dr. Peter Attia. A longevity expert who dedicated his life to figuring out how humans can increase their lifespan. He just sat down with Steven Bartlett and discussed his top secrets for living a long & healthy life. Here are the top 8: 1. Train for your "marginal decade" This is your last decade of life. Most people don't prepare for it. Attia's approach: Think like an athlete. What do you want to be able to do at 80? • Play with grandkids? • Climb stairs? • Travel? Then train specifically for those movements starting now. 2. VO2 max is the ultimate longevity predictor "We don't have a single metric that better predicts how long you'll live than VO2 max." Someone in the top 2% vs bottom 25% has a 400% difference in mortality risk. The higher your oxygen consumption capacity, the longer you live. 3. Muscle mass = longevity insurance After age 30, you lose muscle mass every year. Muscle isn't just for looks - it's where you dispose of glucose and maintain metabolic health. Attia's prescription: Resistance training 3x/week focusing on compound movements at 8-12 reps. 4. Power training prevents deadly falls After 65, a fall that breaks your hip has a 15-30% mortality rate within a year. The reason you don't fall when you trip? Power in your feet and legs. Attia emphasizes jumping exercises to maintain the type 2B muscle fibers that prevent falls. 5. Grip strength reveals everything "It's really hard to be strong anywhere in the upper body if your grip is weak." Attia tests patients with a dead hang from a bar for 2+ minutes. Strong grip = strong entire kinetic chain = better longevity outcomes. 6. Sleep is your hormone factory Poor sleep destroys testosterone production and creates insulin resistance. Sleep deprivation can worsen insulin sensitivity by 50% in just 10-14 days. Attia's standard: 7-9 hours of quality sleep is non-negotiable for longevity. 7. Train every day, but smartly Attia trains 7 days a week: • 3 days resistance training (90 minutes each) • 3 days zone 2 cardio (conversational pace) • 1 day VO2 max intervals (very hard) Consistency over intensity. Recovery built into the system. 8. Avoid single-source health advice "The truth is it's really complicated. It isn't one thing." Beware of anyone claiming one food, supplement, or hack is the answer. Real longevity comes from multiple factors working together over decades. Dr. Attia's ultimate message: You have far more control over your aging process than you realize. But you have to start building your "physiologic headroom" now. The earlier you start, the longer your glider stays in the air. What did you think of their conversation? Let me know in the comments. & if you enjoyed this thread… Follow me for more content like this.

Thrilled to share reflections on a recent talk I had the privilege of delivering for the National Institute of Aging, focusing on the transformative intersection of AI and aging. The core of my message? Imagine a world where "Age is just a number" isn't just a saying but a reality we live. With AI's prowess, we're on the brink of revolutionizing how we approach healthcare, especially for our aging population. We're not talking the distant future; we're talking now. AI offers us unparalleled opportunities to detect diseases earlier than ever before, often when management with existing therapeutics can lead to outcomes akin to a cure. It's about shifting our perspective from reacting to conditions as they surface to preemptively managing health risks, ensuring better quality of life for longer. During my journey from coding as a child to today leading Clover Health, where we provide Medicare to those over 65 and the disabled, I've seen firsthand the difference technology can make. But what excites me most is the potential to extend these benefits across the healthcare spectrum, empowering clinicians with AI-driven insights that augment their expertise. This is not about replacing human touch but enhancing it with superpowers of data and personalization. Moreover, this talk was a moment to underscore a truth often overlooked: We're all aging, from the moment we're born. Yet, rather than view this with trepidation, AI equips us to embrace this universal journey proactively. We can manage aging as we do any chronic condition, with vigilance, care, and innovation. The beauty of AI in healthcare lies in its capacity to make invisible risks visible, turning them into manageable aspects of our health. Whether it's Marfan syndrome, diabetes, or CKD, early detection and management can radically alter life trajectories. This isn't just about adding years to life but adding life to years. As I stand at this intersection of technology and healthcare, my vision is clear: to harness AI's potential to democratize health longevity. Aging can indeed become just a number, not a sentence. The future of healthcare is bright, and AI is the beacon leading the way. I'm immensely grateful for the opportunity to share these thoughts and engage in conversations that push the boundaries of what's possible. Here's to a future where technology and humanity converge to create a healthier world for all. #AI #HealthcareInnovation #Aging #DigitalHealth

What if your brain and immune system are the real keys to longevity? 🔥 Just out in Nature Medicine 🔥 “Plasma proteomics links brain and immune system aging with healthspan and longevity” by Hamilton Se-Hwee Oh, Tony Wyss-Coray, Anne Brunet, Michael Greicius & colleagues We often talk about aging as a slow, systemic decline ; but what if the real story is about a few crucial organs pulling the strings? We've been studying how immune system aging drives systemic decline for almost 2 decades and reading this elegant paper reaffirms this claim. In this massive study of ~45,000 people from the UK Biobank, Tony's group built machine learning models that estimate the biological age of 11 organs from plasma proteins. 🧬 Key insights: ✅ Each organ ages independently —> brain and immune system stand out ✅ Aged brains increase Alzheimer’s risk as much as carrying an APOE4 allele ✅ Aged immune systems drive mortality and chronic diseases ✅ Youthful brains and immune systems reduce mortality risk by nearly 60% ✅ Individuals with both youthful organs had the lowest death risk of all (HR = 0.44) ✅ Plasma proteomics tracks aging better than existing clinical clocks (like PhenoAge) 💡 The promise for longevity: If we can measure, protect, and intervene on the aging of specific organs — especially the brain and immune system — we might delay chronic disease and extend healthspan. Massive kudos to the phenomenal team across Stanford, the UK Biobank Pharma Proteomics Project, and the Wu Tsai Neurosciences Institute for making this possible. A milestone in translational aging science! BRAIN AND IMMUNE SYSTEM YOUTH PREDICT LONGEVITY #longevity #aging #biomarkers #proteomics #brainhealth #immunology

This is Dr. Eric Topol. He's the leading scientist studying: • Aging • Longevity • Healthspan He's revealing the real habits of Super Agers (80+ year olds who are still sharp, strong, & thriving) Here are his 7 science-backed longevity principles that actually work: 1. Sleep is your superpower Deep sleep clears brain toxins and lowers Alzheimer's risk. The basics that work: • Consistent sleep-wake times • No late meals • Cut nighttime screens Sleep works better than most medications for brain health. 2. Track your biological age Chronological age is just a number. Modern science uses blood and DNA aging clocks to assess organ-level aging and inflammation. It's how you detect disease before symptoms show. What gets measured gets managed. 3. Eat like a centenarian Mediterranean-style eating patterns consistently produce the longest-lived populations: • Whole foods • Extra virgin olive oil • Leafy greens, fish, berries • Zero ultra-processed junk It's not restrictive. It's sustainable and anti-inflammatory. 4. Train for strength, not just cardio Muscle is the organ of longevity. Strength training 2-3x per week plus daily walking provides: • Higher insulin sensitivity • Better bone density • Reduced mortality risk Even 30 minutes weekly makes a measurable difference. 5. Don't underestimate relationships Social isolation raises mortality risk by 32%. Super Agers consistently have strong friendships, daily conversations, and live in vibrant communities. Your social life is literally a health strategy. 6. Chronic stress will age you faster Cortisol ages your brain and body at the cellular level. Effective stress management: • Daily meditation or breathwork • Prioritizing family time • Learning to say "no" to energy drains Managing stress = adding years to your life. 7. Don't blindly trust the system As someone who’s studied pharmacy, I agree with Topol's warnings against: • Unnecessary medical tests • Big Pharma overreach • Tech bro pseudoscience Focus on proven markers and real data that serves you, not scares you. Any questions? Drop them below. & Follow me for more content like this.