Personal Health & Longevity
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Peter Attia — Medicine 3.0 Framework
Attia's Medicine 3.0 reframes longevity from reactive disease treatment (Medicine 2.0) to proactive prevention of the Four Horsemen of late-life death: cardiovascular disease, cancer, neurodegenerative disease, and metabolic dysfunction. The framework rests on two metrics: lifespan (years alive) and healthspan (years alive in good function). The leverage points: (1) exercise — strength + zone 2 cardio + VO2 max work, weekly; this is the single most powerful intervention. (2) Sleep — 7-9 hours, prioritized, non-negotiable. (3) Nutrition — protein adequacy (1g/lb body weight) > most other interventions; minimize processed food; time-restricted eating optional. (4) Emotional health — explicitly named as the fifth horseman; loneliness and chronic stress kill on the same timescale as smoking. (5) Pharmacology — Rapamycin, Metformin, statins in selected cases under medical supervision. Attia's framework treats the 80-year-old version of you as the client: every decision today is a deposit into their account.
Andrew Huberman — The Sleep + Light Stack
Huberman's morning protocol — the single highest-impact daily routine for cognitive and metabolic health: (1) Within 30 minutes of waking, get 5-10 minutes of direct sunlight (cloudy day: 10-20 minutes). This anchors circadian rhythm and triggers cortisol release at the right time. (2) Delay caffeine 90-120 minutes after waking to avoid adenosine rebound and afternoon crash. (3) Eat the largest meal in the first half of the day; metabolism peaks in the morning. (4) View low-angle sunset/sunrise light again in the evening to anchor the other end of the circadian rhythm. (5) Avoid bright artificial light between 10pm and 4am — this is when melatonin should rise; bright light suppresses it and damages sleep architecture. (6) Cool the bedroom (65-67°F) for deep sleep. Huberman: 'Sleep is the foundation of mental health, physical health, and performance. Most other interventions are noise compared to fixing sleep.' Single tool with the highest ROI: morning sunlight, daily, no exceptions.
Layne Norton — Protein, Calories, Adherence (in that order)
Norton's nutrition hierarchy strips away the noise. The variables that matter, ranked by evidence: (1) Energy balance — calories in vs. out — determines whether you gain or lose weight; no exception. (2) Protein intake — 0.7-1.0 g per pound bodyweight per day for muscle retention during a deficit and growth during a surplus. (3) Fiber + micronutrients — get them from whole foods, but supplementation is fine if needed. (4) Meal timing and frequency — distantly relevant; pick what supports adherence. (5) Food choice — whatever lets you adhere to (1)-(3) sustainably. What does NOT matter: 'metabolic damage', most superfoods, the carb-vs-fat war, fasting windows, organic vs conventional, gluten (unless celiac). Norton's core insight: adherence beats optimization. A 'perfect' diet you can't maintain loses to a 'good enough' diet you follow for 10 years. For founders specifically: high-protein, whole-food, calorie-aware, flexible — minimal cognitive load.
VO2 Max — The Single Best Mortality Predictor
VO2 max (maximal oxygen consumption) is the strongest single predictor of all-cause mortality — stronger than smoking status, hypertension, or diabetes. The JAMA 2018 paper followed 122,007 patients: those in the bottom 25% of VO2 max had a 5x higher mortality rate than those in the top 25%. The dose-response is linear all the way to elite levels. Translated to action: get a baseline VO2 max test (treadmill or fingertip device), then train. The training protocol with most evidence: (1) 'Zone 2' steady-state cardio, 3-4 hours per week — pace where you can hold a conversation but it's effortful. Builds the mitochondrial base. (2) Once per week, a VO2-max-specific session: 4×4 minute all-out intervals with 4-minute recoveries (Norwegian 4×4). (3) Strength training 2-3x per week for muscle mass — muscle is the organ of longevity per Attia. Target VO2 max: top 25% for your age and sex. For most non-athletes that means 35-50 ml/kg/min.
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