This is the third 3rd of your life — do you want to make the most of it?

DISCLAIMER: WE ARE COACHES. WE ARE NOT AFFILIATED WITH PETER ATTIA IN ANY WAY. BE SURE TO BUY HIS BOOK, AS HE IS THE ULTIMATE AUTHORITY ON LIFE EXTENSION.

Maximize health in your 60s, 70s, 80s, and 90s. There are three ways to do it:

1. Buy this book, understand it, and do everything Peter tells you to do.

2. Hire Peter to be your doctor. He only takes a small number of elite clients and charges hundreds of thousands of dollars.

3. Work with us to achieve your goals for the final third of your life. We work with you to plan and execute a simple program that gives you the best chance at a high quality of life to 90 and beyond.

Quality of life vs quantity of life

The average man in the US lives to be 73, and the average American woman lives to be 79. If you’re already over 30, your life expectancy is higher, because you’ve passed through some dangerous years. Because of our dysfunctional health system, Americans have some of the lowest life expectancy in the developed world. For many people, the last ten years are a decade of very low quality of life. These people over 70 are not robust. They are frail and susceptible to many chronic conditions. For many people over 70, a fall and a fracture is the end of mobility and autonomy.

You want to extend and get the most out of the years you have, and then deteriorate rapidly and die quickly. If that’s what you want, we’re here to keep you away from the latest fads and support you in getting results.

Getting the basics right

There are many books on longevity now, but Peter Attia’s book Outlive is the one book to read:

Some of the book is quite technical, much of it is very readable. Attia describes the concept of healthspan - how long we live in good health - as opposed to lifespan. If you read the book, you’ll see that the best approach is to get the basics right.

The basics are simple. Do all these that apply in this order:

1. Don’t smoke

2. Exercise to build muscle and bone like your life depends on it

3. Manage your weight

4. Manage your cardiac risk factors

5. Manage your hypertension

6. Manage your cancer risk factors

7. Manage your nervous-system risk factors

8. Manage your bone risk factors

9. Reduce your alcohol intake to give you the most pleasure for the least consumption.

10. Get good quality sleep

11. Develop your mental and physical agility

12. Adjust your diet as necessary to support the above

Peter lays this all out in his book and shows the biomarkers and regimens that are most important to achieving these results. There are some medications most people should take, and some a few people should take — that’s a topic for you and your doctor. After that, the best recipe for extending your quality of life is vigorous, muscle-building, weight-bearing exercise. That alone should give you 20+ good years that you will miss if you don’t do it.

Your custom-made exercise program

Last summer in Aspen, I had dinner with my uncle Herschel. Herschel is 92. Walking back to his place, he tripped on a curb, caught himself, and jogged to safety. Most 90-year-olds can’t do that. He managed it easily, because he’s been hiking daily for more than 50 years. If you want to be a fit 90-year-old, you have to be VERY fit today, and you have to do more and more exercise as you get older, not less and less.

Attia talks about training for the “senior decathlon,” which means practicing several different activities and striving for excellence in all of them. Pick a few activities you enjoy and get good at them. Then, rather than go deeper, broaden out and take on a few more. These are things like weight lifting, jumping rope, running, stair climbing, yoga, rowing, 100m dash, pushups, arm curls, etc. I do one where I put two 15-pound weights on the ground and then raise them straight up over my head quickly, briefly getting my feet in the air. I usually manage to do 12 reps. Whatever combination works for you, but you should put in about an hour a day, every day, to be a nonagenarian athlete later. There is no magic pill.

Attia asks: when you’re 90, would you like to be able to go up four flights of stairs in four minutes? Only the top ten percent of nonagenerians can do that. If you want to be in that category, you’ll need to be able to climb four flights of stairs in the following times, depending on your age:

Age 30: 30 seconds

Age 40: 40 seconds

Age 50: 50 seconds

Age 60: 60 seconds

Age 70: 70 seconds

Age 80: 120 seconds

Age 90: 4 minutes (Shoot for 3 minutes)

Try it. How long does it take you to climb 4 floors today?

I’m 64 years old. My building has 14-foot floors (17 steps per floor), which is about 2 steps more than most buildings. I can do 4 flights in 22 seconds. My 14-year-old son, Shai, is under 17 seconds (he jumps 4 steps at a time). This is a skill. You can learn it and maintain it.

Do this and keep score with 20 different challenges. One of them should be grip strength. Improve where you are weakest. Stay on track to being a competitive decathlete in your 90s and you’ll reap the benefits every year.

Remember, the world record in the 100-meter dash for a centenarian is 26.34 seconds — he served under General Patton in WWII. 

I highly recommend you ...

Get Peter Attia’s book, Outlive.

Visit his website.

Listen to his conversation on diet with Jordan Peterson.

The key is crossfit

An important concept we’ve learned from studying athletes and their healthspan: don’t be in the bottom half of your age distribution on strength, agility, or aerobic exercise. You don’t have to be at the top, but there’s a huge difference between the bottom half and the top half. At the very minimum, you should be just over average in all measures of fitness. If that sounds like a challenge, focus where you are weakest and try to move up, while keeping everything else the same.

It’s better to be 60% fit in eight categories than 90 percent fit in two categories. Key areas to be at least 60 percent would be:

• Agility

• Leg strength

• Grip strength

• Biceps

• Bone health and safety

• Core (trunk) muscles

• Endurance

• Stairs

• Mental agility

Key activities:

• Stairs

• Agility training in the gym

• Squats (better than leg press)

• Rucking (hiking with a heavy backpack)

• Tennis, squash, golf, walking

• Running, cycling, swimming - including intervals

• Grip training

• Bench press

• Sit ups, plank, ab roller

You may want to consider elastic bands:

Longevity is the current fad. Everyone seems to have a story, a connection, a molecule, a treatment, a drip, a cryo procedure, a sleep aid, or a magic device that does most of the work for you. Yet, when it comes to human longevity, we have almost no data. Don’t believe people who tell stories or show epidemiologic data. Don’t believe in magic potions like Resveratrol, Klotho, Metformin, NMN, and Rapamycin. These are promising, but it will be many years before we can say they extend life in humans. Let’s start with the basics.

Longevity coaching

We can help. Ninety nine percent of achieving your goals is daily implementation of the steps you need to get where you want to be.

We’re not your doctor; we’re your longevity coaches. You set your health goals with your doctor, and we help you make your daily, weekly, monthly, quarterly, and yearly goals. We’ll start with an intake process, where we gather all your health records in one place. We’ll make sure you stay on schedule every week, so you can be there for your kids in future years. When there are setbacks, we’ll get you back on track. For more on how we work with clients on health issues, see our health page.

If you're particularly interested in longevity, this Proto.Life article on what it realistically takes to develop drugs that work should interest you. 

Living in good health well into your 80s and 90s is very possible today. We want to keep you fit and strong and away from doctors. Whatever your situation, book a call with us and let’s talk about how we can do it together.

How we work

We’re not your doctor. We work with you to achieve the practices and goals you set with your doctor. We work with you in three phases:

Phase 1: Intake

For the first 2-4 weeks, we gather all your relevant health data in a Notion database that’s custom tailored for you. We want your records, experience, stories, history, family history, limitations, and goals. If you don’t have a doctor to help you with living longer (rather than treating disease), we’ll recommend several to investigate.

We’ll agree on 6-10 “senior decathlon” goals and a plan for doing them. We’ll create metrics so we can track your project. We’ll make sure you have the right products to get started.

For your overall program, we’ll work with you to set short-term, medium-term, and long-term goals. We’ll agree on a plan to implement and a schedule for doing it.

Phase 2: Set up your routines

We’ll create worksheets, reminders, use apps and anything else that helps keep you on track. We’ll make sure you're doing things properly and can track your progress. We’ll send you reminders as needed and reschedule if your schedule requires adjustment. If needed, we can call you daily or whenever is best, to make sure you’re keeping your commitments.

We’ll also talk about setting some intermediate goals, like races, tournaments, events, or particular milestones you want to hit. We’ll encourage you to stay on top of your big-picture goals by putting in the work every day.

Phase 3: Stay on track

Execution, execution, execution — the only program that works is the one you actually do. We’ll find ways to nudge and encourage you to achieve your goals, then set bigger ones. This includes dealing with setbacks, which are inevitable. That’s okay, we just want to jump on them early and catch back up.

Phase 4: Evaluation

About every six months, we want to evaluate how things are going. Is your doctor the right one? Do you want to see anyone else? How are your biomarkers? What goals or routines should we adjust?

Pricing

Pricing really depends on your situation and your needs. How long is the set-up phase? Do you want a daily call? Do you want to use an app or your watch to track your progress? Our basic package starts with $2,000 for set-up and 3 months of coaching at $800 per month. It may be more, depending on your needs and goals.

Our guarantee

We guarantee that if we decide to work with you, you’ll be happy with our service. Give us three months. If, at the end of that time, you don’t think it was worth what you paid, just tell us how much you want refunded and we’ll send it back with no questions asked. Since this is an unconditional guarantee, we don’t work with everyone who calls. We need to see that you’ll commit to you as much as we do. Fill out the form at the bottom of the page to set up a time to talk.

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