Outlive Buchzusammenfassung - das Wichtigste aus Outlive

Einleitung anhören

00:00

Zusammenfassung von Outlive

Name: Outlive
Rating: 4.3 (585 reviews)
Author: Peter Attia, with Bill Gifford

Peter Attia, with Bill Gifford

The Science and Art of Longevity

4.3 (585 Bewertungen)

20 Min.

Themen

Älterwerden Sport Gesundes Leben Selbstfürsorge Ernährungsformen Schlaf

Inhaltsübersicht

Outlive
in 6 Kernaussagen verstehen

Audio & Text in der Blinkist App

Kernaussage 1 von 6

What’s in it for me? Unlock the secrets to living a longer and better life.

Our modern world has brought us a host of deadly diseases – cancer, heart disease, and type 2 diabetes are just a few. And even though we now have a better lifestyle than our ancestors, some things about our world are causing our health to suffer.

The main issue is that our environment has changed a lot in the last couple of centuries but our genes are still the same. Take fructose, for example. It used to be our friend when it came in fruit and honey, but now it's everywhere in our food, causing us to store more fat than we need. And it’s not just modern food that’s not great for our health – how much we move, our sleep habits, and even the effect of social media on our emotions are having a major toll. So we need to come up with a game plan to live well in this weird new world.

This Blink focuses on the four main areas you can concentrate on to improve your health: exercise, nutrition, sleep, and emotional health. Now, you won’t find a one-size-fits-all plan here because everyone’s different. Instead, this Blink will help you build a framework to manage these four aspects of your health. There’s not just one specific diet or exercise ideology you should follow, and you should be open to testing and changing tactics as needed. The ultimate goal? To live longer and better, making each decade of your life even better than the one before.

An athlete of life

You’ve probably heard of the many benefits of regular exercise. But did you know how important it is for living a long life? Well, it turns out that even a little bit of exercise can make a huge difference. Not only does exercise strengthen your heart and muscles – it improves circulation and benefits your brain by producing a molecule called BDNF – brain-derived neurotrophic factor – which helps with memory.

All in all, exercise is like this magical potion that can help you live longer, healthier lives, and it's not even about picking sides between cardio or weights – it's all about finding exercise habits that work for you individually.

Now, here's the amazing part – even just a little bit of regular exercise can make a huge difference and actually lengthen your life by several years, delay chronic diseases, and even slow down or reverse cognitive decline. Simply going from zero to 90 minutes a week can lower your risk of dying from any cause by 14 percent!

And of course, being super fit means you're much less likely to die than if you're a couch potato. Studies show that the fittest people have the lowest mortality rates. In fact, having a low level of cardiorespiratory fitness is more dangerous than smoking.

You might be thinking, “I’m old, how am I supposed to start lifting weights?” Well, it turns out strength training is really important for everyone, even the elderly and frail. It can improve mobility and physical function, which can help prevent falls and other health problems.

Here’s a fun way to think about staying active as you age: become an athlete of life! Imagine you're training for a centenarian decathlon, a list of ten physical tasks you want to be able to do when you’re 100 years old. These might be climbing stairs, getting up off the floor, or hiking a trail. This will help you set goals for your fitness journey and keep you motivated.

So, pick your ten events and start training for them. It’s all about being well-rounded and staying active in different ways. That way, you’ll be much more likely to be fit and healthy at 100 years old – and break the stereotype that old age has to be all about decline and misery.

The three dimensions of fitness

So now that you know the importance of a lifelong love of exercise, let’s get into some specifics that you can apply to your training regimen. There are three key dimensions of fitness – aerobic endurance and efficiency, strength, and stability. It’s essential to train in all of these areas to maintain health and strength as you age.

Aerobic endurance and efficiency can be improved by training with zone 2 cardio, a specific intensity level that can be sustained for longer periods. This implies a moderate intensity level, usually requiring 60 to 70 percent of your maximum heart rate. In other words, at this pace, you should still just about be able to hold a conversation but definitely not sing a power ballad.

Revamping your diet

Now that you have your exercise regimen cut out for you, let’s shift gears and take a look at all things diet. A big problem Americans face these days is what’s known as the Standard American Diet, or SAD. It’s loaded with sugar, refined carbs, and processed oils, which can lead to overeating and poor health. To break free from the SAD trap, you can try caloric restriction, dietary restriction, or time restriction. Remember, each approach has its pros and cons, so choose what fits your lifestyle best.

Caloric restriction is the most flexible option but requires tracking everything you eat and resisting the urge to cheat. Dietary restriction involves cutting specific foods but only works if it leads to a caloric deficit. Time restriction, like intermittent fasting, can backfire if you overeat or don't get enough protein.

The power of sleep

Armed with the essentials for exercise and nutrition, it's time to delve into the profound impact sleep has on your health and well-being. Attia’s eyes were opened to the significance of sleep for both physical and cognitive health after flirting with death – having gone without sleep for 60 hours, he found himself dozing off at the wheel and narrowly avoiding a serious car accident. This harrowing experience should serve as a powerful reminder for everyone to reevaluate their relationship with sleep and prioritize it as a vital component of a healthy lifestyle.

Anecdotes aside, there are plenty of studies showing the negative effects of lack of sleep – indeed, it’s been linked to an increased risk of things like heart attacks, type 2 diabetes, and even workplace accidents. It's not just about feeling tired – it’s about your overall health. For example, one study showed that sleeping less than seven hours a night can increase your risk of dying prematurely by 12 percent. The statistics don’t lie – sleep-deprived drivers cause around 20 percent of all car accidents, and sleep deprivation also leads to more workplace accidents and medical errors.

Embracing emotional health

You’ve reached the final component of longevity – emotional health. When you think about being healthy, you probably focus on your physical well-being, but your emotional health is just as important, if not more so. After all, what good is living a long life if you’re not happy or fulfilled?

For example, someone struggling with depression might not see the point of getting a cancer screening or monitoring their blood sugar levels. On the other hand, someone who’s physically fit might not realize how emotional issues can impact their overall health. So, if you're dealing with emotional or mental health struggles, don't hesitate to seek professional help. It's crucial to address these issues to maintain good physical health.

Final Summary

Exercise, a balanced diet, quality sleep, and emotional health are crucial components of living a longer, healthier life. Exercise improves your circulation and brain function, while a well-rounded diet, including protein, healthy fats, and caloric restriction, can help you maintain muscle mass and overall health. Prioritizing your sleep and creating a consistent routine promotes physical and cognitive performance. Your emotional health is just as vital, and addressing issues like depression or trauma can contribute to your overall well-being. By focusing on all these areas, you can work toward a fulfilling, active, and healthy life.

Du möchtest die gesamte Zusammenfassung von Outlive sehen?

Kernaussagen in Outlive

Mehr Wissen in weniger Zeit

Sachbücher auf den Punkt gebracht

Kernaussagen aus Sachbüchern in ca. 15 Minuten pro Titel lesen & anhören mit den „Blinks”

Zeitsparende Empfehlungen

Titel, die dein Leben bereichern, passend zu deinen Interessen und Zielen

Podcasts in Kurzform ^Neu

Kernaussagen wichtiger Podcasts im Kurzformat mit den neuen „Shortcasts”

Worum geht es in Outlive?

Outlive (2023) is a comprehensive guide to living a longer, healthier, and more fulfilling life. Drawing on cutting-edge science and practical advice, it empowers you to optimize your exercise, nutrition, sleep, and emotional health for maximum longevity.

Wer Outlive lesen sollte

Individuals seeking a healthier, longer life
Fitness enthusiasts wanting well-rounded advice
Anyone interested in optimizing mental well-being

Über den Autor

Peter Attia is a renowned physician and longevity expert with a focus on the science of human optimization. Having received his MD from Stanford University, he went on to work at The Johns Hopkins Hospital and the National Cancer Institute. He’s known for his popular podcast The Peter Attia Drive, where he delves into topics such as nutrition, exercise, and mental health.

Bill Gifford is a highly-respected health and wellness expert with a background in both journalism and science. He’s authored multiple best-selling books, including Spring Chicken and Ledyard.

Kategorien mit Outlive

Persönliche Entwicklung Gesundheit & Ernährung

Ähnlich wie Outlive

Impromptu

Reid Hoffman with GPT-4

Amplifying Our Humanity Through AI

The Secrets to Living Your Longest, Healthiest Life

Kelly Starrett & Juliet Starrett

The Ten Essential Habits to Help You Move Freely and Live Fully

18 min

4.6

The Psychology of Money

Morgan Housel

Timeless Lessons on Wealth, Greed, and Happiness

22 min

4.4

The Longevity Project

Howard S. Friedman and Leslie R. Martin

Surprising Discoveries for Health and Long Life from the Landmark Eight-Decade Study

The New Science of a Lost Art

26 min

4.6

Excellent Advice for Living

Kevin Kelly

Wisdom I Wish I'd Known Earlier

13 min

4.2

Reinventing Your Life

Jeffrey E. Young and Janet S. Klosko

The Breakthrough Program to End Negative Behaviour...and Feel Great Again

Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self

20 min

4.5

The 48 Laws of Power (New Version)

Robert Greene

The secret methods to getting what you want

An Easy & Proven Way to Build Good Habits & Break Bad Ones

25 min

4.7

Happy Mind, Happy Life

Rangan Chatterjee

The New Science of Mental Well-Being

18 min

4.5

American Prometheus

Kai Bird & Martin J Sherwin

The Triumph and Tragedy of J. Robert Oppenheimer

The Bulletproof Plan to Age Backward and Maybe Even Live Forever

A Tale of Shipwreck, Mutiny and Murder

Time Management for Mortals

How to Boost Your Sex IQ and Own Your Pleasure

The 5 Simple Fixes That Will Make You Healthy, Fit, and Eternally Awesome

Getting All You Can from Your Money and Your Life

Your War with a New Financial World Order and How to Fight Back

Combine Paleo and Vegan to Stay Fit, Happy and Healthy for Life

23 min

4.5

Building a Second Brain

Tiago Forte

A Proven Method to Organize Your Digital Life and Unlock Your Creative Potential

Artificial Intelligence and the Problem of Control

An uncommon guide to rapid fat-loss, incredible sex and becoming superhuman

19 min

3.3

Seven and a Half Lessons about the Brain

Lisa Feldman Barrett

Have Your Understanding of Consciousness, Emotions, and Memory Revolutionized

20 min

4.1

The Body Keeps the Score

Bessel van der Kolk

Mind, Brain and the Body in the Transformation of Trauma

A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones

17 min

4.4

You Can Fix Your Brain

Dr. Tom O'Bryan

Just 1 Hour a Week to the Best Memory, Productivity, and Sleep You've Ever Had

Lose Weight, Supercharge Your Energy, and Sleep Well Every Night

20 min

4.5

From Strength to Strength

Arthur C. Brooks

Finding Success, Happiness, and Deep Purpose in the Second Half of Life

Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life

101 Simple Truths for a Better Life

12 min

4.2

The Almanack of Naval Ravikant

Eric Jorgenson

A Guide to Wealth and Happiness

23 min

4.7

How to Think Like a Philosopher

Peter Cave

Scholars, Dreamers and Sages Who Can Teach Us How to Live

18 min

4.2

7 Strategies for Wealth & Happiness

Jim Rohn

Power Ideas from America's Foremost Business Philosopher

Own Your Morning. Elevate Your Life.

22 min

4.5

How to Change Your Mind

Michael Pollan

What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence

Finding Balance in the Age of Indulgence

The New Psychology of Success

15 min

4.5

A Short History of Nearly Everything

Bill Bryson

A journey into the most intriguing and intractable questions that science seeks to answer

38 min

4.5

The Miracle of Mindfulness

Thich Nhat Hanh

An Introduction to the Practice of Meditation

20 min

4.7

The Mind-Gut Connection

Emeran Mayer

How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health

15 min

4.5

How to Make People Like You in 90 Seconds or Less

Nicholas Boothman

Make Instant, Meaningful Connections for Interviewing, Selling, Managing, Pitching

Escape 9–5, Live Anywhere, and Join the New Rich

The Biohacker's Guide to Getting the Body and Mind You Want

20 min

3.8

The Subtle Art of Not Giving a F*ck

Mark Manson

A Counterintuitive Approach to Living a Good Life

22 min

4.3

❤️ für Blinkist️️️

Ines S.

Ich bin begeistert. Ich liebe Bücher aber durch zwei kleine Kinder komme ich einfach nicht zum Lesen. Und ja, viele Bücher haben viel bla bla und die Quintessenz ist eigentlich ein Bruchteil.

Genau dafür ist Blinkist total genial! Es wird auf das Wesentliche reduziert, die Blinks sind gut verständlich, gut zusammengefasst und auch hörbar! Das ist super. 80 Euro für ein ganzes Jahr klingt viel, aber dafür unbegrenzt Zugriff auf 3000 Bücher. Und dieses Wissen und die Zeitersparnis ist unbezahlbar.

Ekaterina S.

Extrem empfehlenswert. Statt sinnlos im Facebook zu scrollen höre ich jetzt täglich zwischen 3-4 "Bücher". Bei manchen wird schnelle klar, dass der Kauf unnötig ist, da schon das wichtigste zusammen gefasst wurde..bei anderen macht es Lust doch das Buch selbständig zu lesen. Wirklich toll

Nils S.

Einer der besten, bequemsten und sinnvollsten Apps die auf ein Handy gehören. Jeden morgen 15-20 Minuten für die eigene Weiterbildung/Entwicklung oder Wissen.

Julia P.

Viele tolle Bücher, auf deren Kernaussagen reduziert- präzise und ansprechend zusammengefasst. Endlich habe ich das Gefühl, Zeit für Bücher zu finden, für die ich sonst keine Zeit habe.