#311 ‒ Longevity 101: a foundational guide to Peter's frameworks for longevity, and understanding CVD, cancer, neurodegenerative disease, nutrition, exercise, sleep, and more

Peter's book Outlive lays out his longevity framework in detail.

Therapeutically lower ApoB to reduce atherosclerotic cardiovascular disease risk; the evidence is log-linear and unambiguous.

Manage blood pressure to protect the endothelium and reduce cardiovascular and dementia risk.

Because cancer treatment for metastatic disease remains poor, early and aggressive screening is critical for prevention/early catch.

Exercise has greater magnitude and confidence of evidence for preventing neurodegenerative disease than any other intervention.

Train for the physical and cognitive tasks you want to perform in your final decade by back-casting today's training from a list of target activities.

Foundational training of motor control, coordination, force dissipation, balance, intra-abdominal pressure, rib mobility, and foot mechanics.

Maximize aerobic efficiency / fat oxidation — your 'all-day pace' — as the base of cardiorespiratory fitness.

Train peak aerobic output (VO2 max) as the apex of cardiorespiratory fitness — the engine size.

Build and maintain strength (and power as a sub-component) as one of the four pillars of exercise.

Consume about 1.6 g protein per kg body weight per day; do not compromise protein intake; needs rise with age due to anabolic resistance.

Use DEXA to assess subcutaneous fat, visceral fat, and muscle mass on day-one patient evaluation.

Directly reduce total calorie intake regardless of what or when you eat — the most direct strategy for overnourished people.

Remove a category of foods from the diet to induce a caloric deficit; effectiveness increases with how restrictive the elimination.

Limit the daily eating window; narrower windows produce greater caloric deficit.

CPAP can mechanically assist breathing for those with sleep apnea.

An entire discipline of behavioral therapy with cognitive tools to address insomnia.

Go to bed and wake up at the same time every day to improve sleep quality.

Allow yourself approximately eight hours of time in bed nightly.

Make the bedroom as dark and as cold as possible for better sleep.

Avoid work, social media, and other stimulating or upsetting content for two hours before bed.

Avoid eating in the three hours before bedtime.