Living longer with vitality and purpose is a goal many of us share. But how do we get there? What are the key things we need to prioritize in our daily lives? According to longevity expert Dr. Peter Attia, here are the top 5 things you need to be doing if you want to live long and well.
#1 - Mind Your Protein and Calories
When it comes to nutrition, Dr. Attia believes two things matter most: total calorie intake and protein intake. He recommends keeping calories in check by monitoring your body fat percentage. As we age, we become more resistant to using protein efficiently, so getting adequate protein becomes even more important. A good general rule is 0.8-1 gram of protein per pound of body weight. That may sound like a lot compared to standard recommendations, but studies show higher protein intake is crucial, especially over age 50.
How can you make this protein goal more manageable? Dr. Attia suggests spreading protein intake throughout the day in 30-50 gram servings, rather than eating it all in one meal. Are you plant-based? You may need to be more diligent about protein sources since bioavailability of plant proteins can be lower. But with intention, those following plant-based diets can meet protein needs too.
#2 - Commit to Strength and Cardio Exercise
Next to nutrition, exercise is vital. Both cardio and strength training confer major benefits, so you need ample amounts of both. In terms of longevity, cardiovascular fitness is the top predictor, closely followed by strength and muscle mass. You don't have to become a bodybuilder, but building strength as you age is crucial for basic functions like getting up from the floor.
How much exercise is enough? Dr. Attia suggests a minimum of 8 hours per week is needed to accrue all the benefits, barring injury. Of course, even smaller amounts can move the needle, so don't let perfect be the enemy of good. Start where you can and build up. The key is consistency. What types of exercise should you do? Choose activities you enjoy - that's what will be sustainable long-term.
#3 - Prioritize High Quality Sleep
Sleep is foundational, yet so many of us skimp on it. Most people need 7-9 hours per night. To get enough sleep, Dr. Attia recommends being in bed for around 8 hours. That accounts for normal nighttime awakenings. What else helps optimize sleep? Maintaining consistent bed and wake times (even on weekends), removing light sources and phones from your bedroom, avoiding alcohol and food for 3 hours before bed, and making sure you feel a bit hungry before lying down. Implementing basic sleep hygiene steps goes a long way.
#4 - Drive Defensively
Something we often overlook is just how dangerous driving can be. Car accidents are a major cause of early death. Dr. Attia lost three close friends to severe car crashes recently. His advice? Drive with the mindset that someone else on the road may hit you. What concrete steps can you take? Avoid the left lane on highways, watch for low sun glare, constantly scan for risks at intersections, and never assume others will follow traffic laws. Defensive driving habits could save your life.
#5 - Don't Neglect Emotional Health
No matter how dialed in your fitness and nutrition routines, neglecting emotional health and relationships can undermine longevity gains. Make self-reflection and personal growth a priority. Seek help when needed to improve connections with yourself and loved ones. Living long loses meaning without fulfillment in these areas. Use resources to work through challenges. Prioritizing emotional health enhances motivation for other longevity habits.
The Path Starts Here
Implementing even one of these non-negotiable longevity habits can spur positive change. Over time, they compound to help you live long, feel great, and find purpose. What step will you start with today? I challenge you to pick one non-negotiable and set a SMART goal around it. Share your commitment in the comments - we can do this together!
