EP18:Deep Into - Outlive
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Okay, so get this. We're diving deep today into the world of living longer and healthier. We're talking about Peter Atsia's book, Outlive. And it's not your typical, you know, live to 100 kind of book. Not at all. Atsia is a doctor, a longevity expert, and he really challenges a lot of the typical thinking about aging, like how we just sort of accept that we're going to decline. Right. Yeah, he fits the script on that. And what's really interesting is how...

He uses his own experiences in the book. He doesn't just, you know, preach the science. He talks about his own struggles. Oh, for sure. Like he had this wake up call. Yeah. Tell me about that. So picture this. He swims 21 miles. Right. Crazy fit. You'd think superhuman. But even with all that, he finds out he's on the path to type two diabetes. Whoa. Serious reality check. Totally. And that's when he really started digging into this whole longevity thing. He realized that

You know, we have a lot more control over how long we stay healthy, not just how long we live. Right. So that's healthspan we're talking about. Yeah, exactly. Healthspan, not just lifespan. So break it down for me. What's the difference and why should we care more about healthspan? Okay. So lifespan is simply how long you live, the number of years, right? Okay. Got it. Healthspan is how many of those years you're actually living well.

you know, without being dragged down by chronic diseases or disabilities. Oh, so it's about quality of life, not just quantity. Bingo. Atheist says the goal is to extend that health span, those good years. Makes total sense. Who wants to live to 100 if they can't, you know, enjoy it? Right. He wants us to, like,

square the longevity curve, make that period of decline shorter, and stretch out those healthy years. Love that image. So it's not just adding years, it's adding life to those years. Exactly. Okay, so H.E. talks about this idea of medicine 3.0. Can you explain what he means by that? Yeah, so he sees it as this big shift in how we think about health care. You know, right now it's a lot of reacting. You get sick, you go to the doctor, they treat you. Yeah, putting out fires. Exactly. But medicine 3.0 is more about preventing those fires in the first place.

It's about optimizing your health before problems pop up. So being proactive. Yes.

owning your health, understanding your risks, making choices that support, you know, living well and longer. So it's like instead of being a passenger in your health, you're the driver. Love that analogy. Like having a GPS for your health, right? Exactly. You see where you're headed and you can make adjustments along the way. So what does Atius see as the biggest roadblocks to this kind of proactive health? He talks about the limits of what he calls medicine 2.0. 2.0, okay. Which is, you know, all the amazing stuff we've done in treating acute illnesses, like

Antibiotics, vaccines, surgery, those have saved so many lives. Yeah, absolutely. But where medicine 2.0 falls short is with those chronic diseases that tend to hit us as we age. So we're good at dealing with the emergencies, but not so much at preventing the slow burn. Right. And that's where medicine 3.0 comes in. Focusing on what's causing those chronic diseases and giving people the tools to

to actually prevent them. Got it. Now, A.T. talks a lot about centenarians, those folks who live to 100 or older. Yeah, they're fascinating. What can we learn from those who have, you know, seemingly cracked the code of longevity? Well, one thing is they don't all follow those typical health rules. Some smoked, some drank, some had diets that...

you know today you'd say are not so healthy wow really so what's their secret just good genes genes definitely play a part for sure they seem to have this built-in resilience like they won the genetic lottery but here's the good news lifestyle choices can change how our genes work so even if we didn't win the lottery we can still influence how our genes express themselves yes that's where atia's five key domains of health span come in exercise nutrition sleep emotional health and

And then those exogenous molecules, think supplements, medications. OK, I'm definitely intrigued by that last one, but we can dig into that more later. Absolutely. But he's very clear that all these domains, they're all connected. Oh, yeah. They all work together. Improvements in one area can like have this ripple effect on the others. Totally. It's a whole system approach. You know, it's not about just focusing on one thing, but weaving them all together.

Now, I'm curious about these exogenous molecules. I think a lot of people are wondering about supplements, medications, things that might slow down aging or prevent disease. It's a hot topic for sure. Asha really gets into this, you know, exploring both the potential benefits and the risks of different substances. He does. One of the most interesting ones he talks about is rapamycin.

Okay, yeah, I've heard of that. What's the deal with rapamycin and longevity? So it's a drug that was first developed for organ transplant patients. Okay. But it's been shown to actually extend lifespan in mammals, specifically mice, by inhibiting this protein called mTOR. mTOR, that rings a bell, but refresh my memory. What is it and why would we want to inhibit it? Sure. So mTOR is basically this protein that's involved in cell growth as metabolism.

When you have lots of nutrients, mTOR tells your cells to grow and divide. But when nutrients are scarce, mTOR activity drops and the cells shift into this recycling mode called autophagy. Autophagy. So the cell is cleaning house, getting rid of old junk. Exactly.

Exactly. And this process, scientists think it's a big part of why we age and what causes those age-related diseases. Interesting. And rapamycin, it sort of mimics this effect, right? Yeah, it's like a shortcut to the benefits you might get from caloric restriction. Calorie restriction, like eating less. So rapamycin could be a way to get those benefits without actually having to, you know, starve yourself. That's the idea. But H is very upfront about both the potential and the challenges.

There are side effects and more research is needed, especially in humans. Yeah, of course. Makes sense. He talked about this dog aging project, which is studying rapamycin in dogs. Yeah, dogs are a much better model for human aging than mice. Right. That makes sense. Definitely a study to watch.

So let's switch gear a bit and talk about something that I think affects a lot of people. Metabolic dysfunction. Oh, yeah. This is huge. ATIA calls it the crisis of abundance, which is a pretty striking phrase. It is. And it really gets to this disconnect between our ancient genes and the modern world we live in. What do you mean by that?

Well, think about it. Our genes evolved back when food was scarce, right? Our bodies had to be really good at storing fat to survive those lean times. Makes sense. But now we have food everywhere. And those super efficient fat storing genes are

are kind of working against us. Like our bodies are still in that feast or famine mode, but the famine never comes. Right. Acacia actually starts this chapter with a story about being a surgeon and seeing patients with fatty liver disease. Fatty liver disease? That's serious, right? Yeah. And the thing is, these weren't people who were like heavy drinkers.

It really got him thinking about how our bodies are just not equipped to handle the amount of calories and processed food we're exposed to now. So it's not just overeating, it's the types of food we're eating. Exactly. He talks about fructose in particular. You know, it's a type of sugar that's in a ton of processed foods and drinks. Yeah, it's everywhere. And it's metabolized differently than glucose. And it can lead to fat buildup in the liver and other organs. So basically, our bodies are overwhelmed by all this fructose. Pretty much.

And this metabolic dysfunction, it's at the root of so many chronic diseases, type 2 diabetes, heart disease, even Alzheimer's. Wow, it's all connected. He talks about metabolic syndrome, which is this cluster of conditions like high blood pressure, high triglycerides, high fasting glucose. And you can be thin and still have metabolic syndrome, right? It's not just about your weight. Exactly. It's really a wake-up call to pay attention to our metabolic health, even if we look healthy on the outside.

So what can we do? Is there any hope for those of us who, you know, live in this world of abundance? Ochi is optimistic. He really believes that lifestyle changes can make a huge difference. Like what?

Diet, exercise, sleep, getting back to basics, really. Eating real food, moving our bodies, prioritizing sleep. Simple, but not always easy. True, but they can have a profound impact on our metabolic health. So it's not about deprivation, it's about making choices that support our bodies. Exactly. Now this brings us to another big one, heart disease. Yeah, Aichi calls it a preventable killer.

And he really challenges how we usually assess heart disease risk. How so? Well, we tend to focus on short-term risk, right? We look at things like cholesterol levels, blood pressure. If those numbers look okay, we think we're good. Right. But Aichi says we need to shift our thinking to long-term prevention. Waiting until someone has a heart attack is, you know, way too late. So thinking about heart health decades in advance, even if we feel fine now. Exactly. He emphasizes early detection and prevention. And

And he highlights these two markers for heart disease risk that often get overlooked, ApoB and LPA. I'm not familiar with those. What are they? Okay, so ApoB is a protein that's found on LDL cholesterol particles, the bad cholesterol.

Higher ApoB levels, higher risk of heart disease. So it's not just about total LDL, but the number of these ApoB particles. Right. And LPA is another type of lipoprotein that's especially bad for heart health. High LPA means a much higher risk of heart attack and stroke. And a lot of people don't even know they have high LPA until they have a problem.

Wow, that's scary. So he's saying we should be asking our doctors for these tests, even if they're not routinely offered. He's a big advocate for being primactive, for pushing for these tests, even if your doctor isn't ordering them. He points out that they're relatively inexpensive and could literally save your life. It's about taking control of our health, not just waiting for things to happen. Absolutely. Now, this brings us to another big one that I think a lot of people are afraid of.

Yeah, cancer stuff, HE approaches it with this like realistic optimism. He knows it's complex and challenging, but he also sees a lot of hope, both for early detection and new treatments. He starts off with this story about Steve Rosenberg, who's a cancer researcher. Right. Rosenberg was inspired by this patient who lived for years with metastatic cancer and

even though everyone thought he should have died much sooner. So something was different about this patient. It seemed like his old immune system was fighting back against the cancer. Wow, so that's how immunotherapy came about? Exactly. Rosenberg's work led to the development of immunotherapy, which is basically harnessing the power of the immune system to attack cancer cells. And immunotherapy

But immunotherapy has been a game changer for some cancers, right? Oh, absolutely. We've seen amazing results with things like CAR T therapy and checkpoint inhibitors. Giving hope to people who didn't have many options before. For sure. But as Aya points out, immunotherapy is not perfect. It doesn't work for everyone. And even those who respond, it's not always a cure.

Cancer is really good at, you know, evolving and finding ways around our treatments. Unfortunately, yeah. And that's why Adia emphasizes early detection so much. The sooner you catch cancer, the better your chances are. He's a big advocate for screenings like colonoscopies and mammograms and even newer technologies like liquid biopsies. Yeah, that's where they can detect cancer cells in your blood. Wow, the future is here. So while there's no easy effort for cancer, it sounds like Adia is optimistic about the progress we're making.

He is. He sees a lot of potential in new treatments that target cancer's metabolism, for example. So it's not just about killing the cancer cells, but understanding how they function and finding ways to disrupt that. Right. He believes we're moving towards a future where cancer might not be completely eradicated, but it could be managed more effectively, maybe even become a chronic illness rather than a death sentence. Now that's a future I'm on board with.

Okay, so we've covered a lot of ground here from metabolic dysregulation to heart disease to cancer. It's clear that H.E. is taking a very different approach to health and longevity. Definitely. He's challenging us to think differently, to be more proactive, and to really take ownership of our health destiny. And he's giving us the tools to do it. Now, there's another...

major health challenge that we haven't touched on yet. And that's Alzheimer's disease. It's something that, you know, a lot of people worry about, especially as they get older. The big one for sure. The thought of losing our memories, our cognitive abilities. It's terrifying. Absolutely. Asia frames in this chapter as the importance of prevention, really emphasizing that we need to be thinking about Alzheimer's risk long before we start seeing symptoms.

He tells this story about Stephanie, a patient who found out she had this gene, the APOE E4E4 genotype. And that gene, it increases your risk of Alzheimer's, right? Significantly. But this discovery, it didn't make Stephanie give up hope. Instead, it motivated her to take control and do everything she could to mitigate her risk. So even with a genetic predisposition, it's not a guarantee that you'll get Alzheimer's. Exactly. Asia believes that lifestyle choices can make a big difference, even in the face of genetic risk factors. He talks about diet, exercise.

exercise, sleep, those same things that are good for our hearts and our metabolisms are also good for our brains. It's all connected. Right. And he highlights these fascinating connections like the link between hearing loss and cognitive decline. It turns out that if you don't treat hearing loss, it can lead to social isolation and less mental stimulation, which can contribute to cognitive decline. So getting your hearing checked regularly and addressing any problems is an important part of staying sharp.

Exactly. And he even talks about the link between gum health and brain health. Wait, what? Gum health? Yeah. Akia mentions this bacterium that causes gum disease. And it's actually been found in the brains of people with Alzheimer's. So brushing and flossing aren't just about a pretty smile. They could be protecting our brains as well. Exactly. It's all about stacking the odds in our favor. You know, making those lifestyle choices that support brain health, even if we have some genetic risk factors we can't change. I love that.

So we've covered a lot of ground in this first part of our deep dive into Outlive. We've talked about the limitations of traditional medicine, the importance of extending health span and those five key areas that influence how we age. We've also explored some major health challenges, metabolic dysfunction, heart disease, cancer, Alzheimer's and HS approach to prevention and treatment. It's a lot to take in for sure. It is. But it's also incredibly empowering.

And we're just getting started. In part two, we're going to go deeper into ASHA's tactical recommendations for each of those five domains of healthspan.

exercise, nutrition, sleep, emotional health, and the use of exogenous molecules. So if you're ready to learn how to put all this knowledge into action and start optimizing your own health span, stay tuned for part two of our deep dive into Outlive. Welcome back. We're diving right back into Peter Eddy's Outlive. Ready to get tactical? Let's do it. In part one, we laid the groundwork, the science, and the big picture. Now I'm ready to get into the how-to, you know. What can we actually do to put all this into practice? Awesome. Well, a great place to start an exercise.

Ethia goes deep on how exercise impact aging. And he gives us this blueprint for a workout routine designed for longevity. Kind of blows up that whole cardio versus weights debate. Yeah, he says it's not about picking one or the other. It's about doing both. Right, for that well-rounded fitness that supports aging well. So what are some of the specific topics

types of exercise he recommends. He talks a lot about aerobic endurance. It's basically how efficiently your body uses oxygen. Okay, and that's where Zone 2 training comes in, right? Exactly. That sweet spot where you're pushing yourself, but you can still hold a conversation. Yeah, it's all about finding that balance. I'll admit I'm a little fuzzy on why Zone 2 is so special. It all comes down to mitochondrial health. Remember, mitochondria are those little powerhouses in our cells. Right, they turn food into energy. And as we age, they don't work as well.

Okay. So zone two training is like giving your mitochondria a tune up. They get better at producing energy, burning fat, all that good stuff. Interesting. He also talks about VO2 max, which is a measure of how much oxygen your body can use, right? Exactly. Think of it as a gauge of your aerobic fitness. The higher your VO2 max, the better your body is at delivering oxygen to your muscles, especially during exercise. Okay. So higher VO2 max, better fitness, but how does that translate to living longer?

Studies have found that people with a higher VO2 max have a lower risk of dying from, well, pretty much anything. Wow, really? So it's not just about like running a marathon. It's a sign of overall health. Right. So how do we improve our VO2 max? What kind of exercise should we be doing? ACHE recommends incorporating high-intensity interval training or HIIT.

- Hide, okay. - Those short bursts of intense effort, followed by recovery periods. - Yeah, I've heard those are really effective. - They are. Great for boosting cardiovascular fitness and pushing that VO2 max up. - Okay, so we've got zone two training, we've got height,

What about strength training? Especially as we get older, we lose muscle mass, right? Yeah, it's called sarcopenia and it's a big deal. Why? Can't we just like live with a little less muscle as we age? Well, it's not just about how you look. That loss of muscle is linked to weakness, falls, even a higher risk of dying. So strength training is crucial for like maintaining our independence. Exactly. You want to be able to move freely and do the things you enjoy as you age, right? Absolutely.

What kind of strength training does Asha recommend? He likes a mix of compound exercises, which work multiple muscle groups at once. Like squats, deadlifts. Those are perfect examples. And then isolation exercises, which target specific muscles. So like bicep curls, calf raises. Exactly. He emphasizes lifting heavy enough to challenge your muscles.

But not so heavy that you injure yourself. And he talks about progressive overload. Progressive overload that's gradually increasing the weight reps or sets as you get stronger. You got it. It's about keeping your muscles guessing, making them adapt and grow. So it's not about finding a comfortable routine and sticking with it forever. You got to keep pushing yourself. Exactly. Now, in addition to strength, HE talks a lot about stability. Stability.

I'll admit I usually focus more on getting stronger. Why is stability so important? Think of it as having a solid foundation.

Being able to control your movements. It's huge for preventing those aches and pains that can creep up as we get older. He uses this analogy of an iceberg. Yeah, I love that one. The injury you see is just the tip, but the underlying weakness or instability is the much bigger problem. Exactly. It's what's going on beneath the surface. So what kind of exercises improve stability? He recommends things like yoga, Pilates, Tai Chi. Okay, so it's not just about...

hitting the gym and lifting weights. Right. It's about moving in ways that challenge your balance and coordination. He also talks about breathing techniques and posture. Yeah. Engaging your core, maintaining a neutral spine.

Those things can make a big difference in how you move and how you feel. So much to think about. Adia makes exercise sound less about, you know, punishing ourselves and more about building this foundation for long-term health. That's a great way to put it. And it's never too late to start no matter what your age or fitness level. I love that. Okay, so we've covered exercise. Ready to tackle nutrition. Oh boy, nutrition.

It's a minefield out there. Tell me about it. So many diets, so many opinions. It's enough to make your head spin. Adia gets it. He actually starts this section by acknowledging how overwhelming and confusing all the nutrition advice can be. It's refreshing to hear an expert admit that. He even says he dreads talking about diet at parties. I feel that. So how does he cut through all the noise and help us figure out what to actually eat? He advocates for a science-based approach, you know, focusing on how food interacts with our individual biochemistry.

He wants us to move beyond those generic diet labels like vegan or keto. So it's not about the label, but about the quality of the food itself. Right. He wants us to ask ourselves three key questions. Are you undernourished or overnourished? Are you under-muscled or adequately muscled? Are you metabolically healthy or not? Those are great questions. They really get you thinking about the bigger picture, not just what you're eating at this moment. Exactly. And not surprisingly, he emphasizes protein. It's

especially as we age. We talked about how we lose muscle as we get older, so protein is crucial for maintaining that muscle, right? Absolutely. AD actually suggests aiming for at least 1.6 grams of protein per kilogram of body weight per day. Wow, that's a lot higher than I thought. I'll have to rethink my protein intake. And he stresses spreading that protein out throughout the day, not just getting it all at dinner. Okay, good to know. What about fat?

For so long, fat was the enemy, but now it seems like some fats are good for you. Where does Adia stand on all that? He's definitely pro-healthy fats. Monounsaturated fats like those in olive oil, avocados, nuts, seeds, those are great. Those sound delicious. He also recommends polyunsaturated fats, especially omega-3 fatty acids, which you find in fatty fish like salmon and mackerel. Okay, so healthy fats are in. What about saturated fat? He advises moderation with saturated fats, especially if you have any heart disease risk factors. Makes sense.

Makes sense. He also debunks some myths about cholesterol, right? Yeah, he explains that the cholesterol you eat doesn't always have a direct impact on your blood cholesterol levels. It's more complicated than that. It's more about the type of fat you're eating than just the total amount of fat. Now, I'm

curious about his take on fasting. It seems like everybody's talking about intermittent fasting these days. Asia acknowledges that there might be some benefits like calorie restriction and boosting that cellular cleaning process we talked about autophagy. But he's not like a huge proponent of it. Right.

He's cautious. He says it's not a magic bullet and it can actually be harmful if you do it wrong. He stresses listening to your body and talking to your doctor before jumping on any fasting bandwagon. Good advice. Now, Alia goes beyond just the eat this, not that kind of advice, doesn't he? He talks about personalized nutrition. He's a big fan of continuous glucose monitoring or CGM. CGM. What's that all about? It's a device that tracks your blood sugar levels for the day.

It basically shows you how our body responds to different foods. So instead of following these like generic diet rules, you can see in real time how your body reacts to specific foods and make adjustments. Exactly. It takes all the guesswork out of nutrition and lets you personalize your diet based on your own unique responses. That's amazing. It sounds like the future of nutrition.

So to sum up Adia's approach to nutrition, focus on quality whole foods, get enough protein, choose healthy fats, consider CGM for that personalized guidance, and be cautious with fasting.

Sounds like a solid plan. What's next on our longevity journey? Let's talk about sleep. Ah, sleep. Something we all need but often sacrifice. So true. Aidy really emphasizes that sleep isn't a luxury. It's absolutely essential for health and longevity. We all know what we feel after a bad night's sleep, right? Groggy, dirigible, can't focus. But what's actually happening in our bodies when we're chronically sleep-deprived? Aidy explains that it goes way beyond just feeling tired.

It messes with our hormones, disrupts our metabolism, weakens our immune system, impairs brain function. Wow. So it affects pretty much everything. Yeah. It's a big deal. So how much sleep do we actually need and what can we do to improve our sleep quality? Well, first of all, he emphasizes consistency. Having a regular sleep schedule, going to bed and waking up around the same time each day, that's key. Even on weekends? Ideally, yeah. It helps regulate your body's natural sleep work cycle. Okay. That makes sense.

Any other tips? He also recommends creating a relaxing bedtime routine. Like taking a bath, reading a book, dimming the lights. Exactly. Signal to your body that it's time to wind down. No scrolling through social media in bed. Definitely not. The blue light from those devices can actually interfere with your sleep. I've heard that. What about caffeine? Yeah, caffeine and alcohol can both disrupt sleep, so be mindful of when you're consuming those.

Okay, I know I sleep terribly when I have caffeine too late in the day. And get some sunlight during the day. That helps reset your natural sleep-wake cycle. Makes sense. Now, I've heard about different types of sleep, like REM sleep and deep sleep. What are those all about? Aisha explains that we cycle through different sleep stages throughout the night.

and each stage has a different purpose. Okay. REM sleep is when we dream. Ah, the fun part. Right. And deep sleep is super important for physical restoration and memory consolidation. So we need enough of both REM and deep sleep to function at our best. What if you struggle with sleep? Are there any, like, hats or strategies Asha recommends? He's got a whole toolbox of tips.

avoiding large meals or strenuous exercise close to bedtime. Okay, makes sense. Making sure your bedroom is well ventilated, using a white noise machine to block out distracting sounds. I love my white noise machine. It really helps me drown out all the city noise. And if you really want to get geeky about your sleep, you can track your sleep patterns using a wearable device or a sleep app. I love tracking data. It can be really eye-opening to see how much sleep you're actually getting and identify areas for improvement.

So Aisha's message is clear. Sleep is non-negotiable. It's not optional. It's an investment in our health and longevity. Couldn't have said it better myself. Okay, so we've covered exercise, nutrition, sleep. Now let's talk about something that I think often gets overlooked in discussions about health and longevity, emotional health. Why is it so important? Aisha makes a really compelling case for why emotional well-being is just as critical as physical health for longevity.

And he doesn't just talk about it. He shares his own struggles. Oh, yeah. He's really open about his experiences with anger, addiction, and how he realized he'd been neglecting his emotional health for a long time. It's so courageous of him to be so vulnerable and share those personal stories. It makes it so much more relatable. Right. It makes you realize that, you know, these are things that we all struggle with.

Absolutely. And he talks about the importance of addressing past trauma, confront of shame, learning to forgive ourselves. Those are tough topics. That's so important. Yeah. It's easy to just sweep those things under the rug, but they often manifest in unhealthy ways. So he's saying we need to face those things head on. He talks about how therapy, specifically dialectical behavior therapy or DBT, has

has helped him develop tools for managing his emotions dbt i've heard of that it's about learning to regulate your emotions right exactly it's about breaking free from those negative thought patterns that we all get stuck in sometimes so therapy isn't just for people who are you know mentally ill or something it's a way to build emotional resilience no matter who you are exactly he also emphasizes the importance of cultivating positive relationships

building a strong support system, and doing things that bring us joy and meaning. It's about nurturing our souls. Exactly. And he even talks about mindfulness and meditation. Ah.

- Ah, mindfulness. I've been trying to do more of that. It's amazing how much calmer I feel when I just take a few minutes to be present. - Yeah, mindfulness is powerful. It's about being aware of your thoughts and feelings without judgment. - So Eita's advocating for this whole person approach to emotional health therapy, supportive relationships, meaningful activities, mindfulness.

It's not just one thing. - It's about weaving it all together. - Right, and it's an ongoing process, right? Emotional health isn't something you achieve and then you're done. - Exactly, it's a journey, a practice. - Now in addition to these four pillars of health span, exercise, nutrition, sleep, emotional health,

Acha also touches on the role of exogenous molecules. What are those again? Those are things we introduce into our bodies from outside sources. OK. Things like supplements, medications, even hormone replacement therapy. So things that can give our bodies a little extra boost, so to speak. Yeah, exactly. Acha's

cautiously optimistic about these interventions. He acknowledges that they can play a role in optimizing health and longevity, but he's also careful to emphasize that they should be used carefully and under the guidance of a qualified health care professional. It's easy to get caught up in the hype of the latest supplement or anti-aging drug, but it sounds like Aitcha is urging caution. He's not against using these tools.

but they shouldn't overshadow those fundamental lifestyle practices we talked about. Exercise, nutrition, sleep, emotional health, those are the foundations. Exactly. He talks about some of the research on potential longevity interventions, like metformin, a diabetes drug that's shown some anti-aging effects.

And senolytics, which are drugs that target and eliminate those senescent cells that contribute to aging. Senescent cells, those are the zombie cells, right? The ones that stop dividing but just hang around, cause inflammation and damage. That's them. But Aitcha emphasizes that it's still early days for these interventions. More research is needed. So don't go rushing out to buy metformin or senolytics just yet. Right. It's about staying informed and having realistic expectations.

So as we wrap up part two of our deep dive into Outlaw, we've covered a lot of ground. H has given us a roadmap for optimizing exercise, nutrition, sleep, and emotional health. He's provided insights into those exogenous molecules. It's a lot to digest, but it's pretty amazing. It's empowering to realize that

We have more control over our health destiny than we might think. And it's never too late to start making changes. Absolutely. Whether you're just beginning your longevity journey or you're well on your way, there's always something new to learn and ways to continue optimizing your health span. Now, in this final part, we're going to shift gears a bit and explore what Aitchie calls the centenarian decathlon. He introduces this concept of training for functional strength.

not just for aesthetics or performance, but for maintaining our independence and ability to do the things we love as we age. He paints this picture of like a series of everyday challenges that we need to be able to handle. Things like getting up off the floor, carrying groceries, climbing stairs. Yeah, those things we often take for granted until we can't do them anymore.

Exactly. So it's not just about hitting the gym and lifting weights. It's about training for real life movements. I love that. It's about staying functional, not just looking good. Exactly. And as we wrap up our deep dive into Outlive, we hope you haven't just gained knowledge, you found inspiration. ATIA's book is a call to action, a challenge to take ownership of our health and longevity and live those extra years to the fullest. Remember, longevity isn't a destination. It's a journey. And it's a journey worth taking. Thanks for joining us. See you next time on the Deep Dive.

We're back for the final part of our deep dive into Outlive. And, you know, we've covered a lot of ground. We have. The science, the strategies, the big picture. But now I think it's time to step back and reflect a bit. Yeah, good idea. We've gotten really tactical. Right. But at the end of the day, Atheist Book is about more than just, you know, biohacking our way to a longer life. It's about living those extra years well. Exactly. It's not about just clinging to existence. It's about vitality, purpose, meaning, purpose.

He gets pretty philosophical in the book, you know, really challenges us to think about why we want to live longer. He does. In the epilogue, he talks about his own journey, how he started out with this, like, fear of death. I think a lot of us can relate to that. Oh, for sure. And that fear, it initially drove him to focus on, you know, hacking his biology, optimizing everything. But he realized that wasn't enough. Right. He came to this realization that all the biohacking in the world wouldn't matter if he wasn't addressing, like,

the emotional and spiritual sides of his life. It's a good reminder that

True longevity is about more than just the physical. Absolutely. He talks about how becoming a father really intensified his fear of dying, but it also made him realize the importance of living a life worth living. Yeah, not just extending it for the sake of extending it. Quality over quantity. Exactly. And he tells this really powerful story from his friend Rick Elias. Oh yeah, I remember this one. Elias was on that U.S. Airways flight that landed in the Hudson River, right? The

The miracle on the Hudson? Yeah. Imagine thinking you're about to die. It definitely puts things into perspective. For sure. So Elias told Atiyah that people get old when they stop thinking about the future. Hmm. That's interesting. He said, if you want to know someone's true age, listen to them. If they're always talking about the past, they've gotten old.

But if they're still dreaming, although looking forward to what's next, they're young. That's a powerful way to think about it. It's not about the number of years, but our mindset. Exactly. Our outlook on life. So Atiyah's journey has led him to a place where he's not running from death, but really embracing life. He's shifted his focus from just extending his lifespan...

to living a life filled with meaning and connection. And joy, too. Don't forget joy. Oh, yeah, that's essential. He encourages us to do the same, you know, to ask ourselves those tough questions. Why do we want to live longer? What do we want to do with those extra years? It's not about accumulating more time, but using the time we have wisely. Making a difference, contributing to the world, leaving behind a positive legacy.

So as we wrap up this deep dive into Outlife, we hope you've come away with more than just knowledge. We hope you're feeling inspired. We hope you're thinking about how you can apply these ideas to your own life, how you can extend not just your lifespan, but your health span. Those years where you're truly thriving. Physically, mentally, emotionally. A. She's given us a roadmap, a toolkit. He's shown us that we have more control over our health destiny than we might think. And it's never too late to start making changes. Thanks for joining us on this journey. We'll see you next time on the deep dive.