Peter Attia’s new book is quite good, especially once you get into parts 2 and 3 https://i.imgur.com/q9XqS0d.jpg

Technowatermelon. Elder Millenial. Building Farcaster. 

nf.td/varun

Host of The Ryan Reef Podcast. Conversations about technology and society.
https://anchor.fm/ryanreef


Control either when you eat or what you eat or how much you eat. Always control one of these, mostly control two of these, rarely control all three. Never control none.

good targets for your middle age body, to be a kickass 90 year old:
- dead hang for 3 min
- squat hold 3 min
- back squat with your bodyweight 10 times
- deadlift your bodyweight 10 times
- farmers carry your bodyweight for 2 minutes
- broad jump at least your body height.
- VO2max 55+

do dexa scan (do not loose muscle mass, ideally increase it), monitor glucose level, do screening for common cancer types often (e.g. colon cancer), keep blood sugar low and spikes lower, increase VO2max, sleep well

4 pillars of exercise:
- Stability (Dynamic neuromuscular stabilization/Postural Restoration Institute/Pilates etc)
- Strength (not necessarily hypertrophy)
- Aerobic efficiency (Zone 2) - at least 3hrs/week - min 45 min/session.
- Anaerobic Peak (Zone 5) - at least 1x a week
10-12 hrs of training/ week