Most of you know that I have previously written blogs on Futurism, longevity, and healthspan. In 2023 two important books have been published that teach us and can help us design a plan to improve our health and quality of life. I highly recommend that you give them both a read and make plans to integrate some of their simple suggestions.

Outlive: The Science and Art of Longevity

Outlive: The Science and Art of Longevity by Dr. Peter Attia is currently number one on the New York Times best seller list. The surgeon, longevity expert, and podcast influencer has written an accessible book for all readers to help them navigate modern healthcare and the science of longevity. 

He describes the move to “Medicine 3.0” where we focus on prevention rather than waiting for disease to occur to begin treatment. This paradigm change requires a long-term approach to prevention and an understanding of current science and treatment options. The focus is on understanding your individual risk with the four main diseases that cut life short: 

1. Cancer,
2. Heart and vascular disease, 
3. Diabetes and metabolic dysfunction
4. Alzheimer’s and other neurodegenerative diseases. 

He presents the science in a simple, understandable way, and asks each of us to be proactive in our own health to design our own Objectives, Strategy, and Tactics.

This prevention focuses on 

1. The importance of physical exercise
2. Revamping your diet
3. The Power of Quality sleep
4. Emotional Health

His practical approach is illustrated in his approach to designing an exercise program for his patients. He believes that you should design a plan that would help you compete in the “Centenarian Decathlon” Rather than working out to get you in shape like you were 25 years old, you should design a tactical plan to train for the activities you would like to be doing in your eighties, nineties, or even older.

Some examples of this Centenarian Decathlon are:

1. Hike 1 mile up a hill. 
2. Get up off the floor under your own power.
3. Pick up your grandchild from the floor.
4. Carry two bags of groceries from your car.
5. Lift a 20-pound suitcase into the overhead compartment of a plane
6. Balance on one leg for thirty seconds
7. Climb four flights of stairs.
8. Open a jar.

He then asks you to design workouts that would help you accomplish these goals successfully.

This book is not a book that discusses supplements or current experimental drugs that may slow aging. Instead, it provides the science in an understandable way, and helps you create an action plan to improve your health as you age. I cannot recommend it highly enough.

Built to Move: The 10 Essential Habits to Help You Move Freely and Live Fully

Built to Move: The 10 Essential Habits to Help You Move Freely and Live Fully is an excellent complementary book to Outlive. Written by Kelly and Juliet Starrett, this book has also been on the New York Times best seller list. The Starretts are pioneers in the Mobility movement and have worked with numerous professional athletes, Olympic teams, and businessmen to help them improve performance, mobility, and overall physical health.

This book is written for everyone- exercisers and non-exercisers alike. They introduce a set of 10 simple habits that anyone can incorporate into their lives to improve mobility, general health, and have a happier life. 

Each habit is discussed, a vital sign (a simple test or assessment) is described, and a set of physical practices are taught to improve each habit.

The ten habits are:

1. Getting up and down off the floor
2. Breathing
3. Extending your hips
4. Walking
5. Your neck and shoulders
6. Eating Well
7. Squatting
8. Balancing
9. Strategies for your work environment
10. Sleep

Many of these practices would help you in your quest to compete in the centenarian Decathlon that Dr. Attia describes in his book.

I hope you will read the books (or listen by Audible) and design your own proactive plans for health improvement.

Ralph Broadwater, M.D., CFP®

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