Peter Attia - doctor and visionary of longevity

Imagine you could spend the extra years of your life not just somehow, but in the best of health. Dr. Peter Attia is pursuing exactly this goal. As a doctor, scientist and well-known podcaster, he has made a name for himself by helping people to live longer and, above all, healthier lives. But who is this man, and what can we learn from his findings on nutrition, exercise and prevention? In this article, we introduce you to Peter Attia in detail - from his personal story and his "Medicine 3.0" philosophy to specific tips that you can implement yourself. Be inspired by Attia's visionary approach and find out how you too can do something good for your body - for a long, vital life.

Who is Peter Attia?

Peter Attia is a Canadian-American doctor (*1973) who is considered a pioneer in the field of longevity. He studied medicine at Stanford University and began his career as a surgeon at the renowned Johns Hopkins Hospital. But Attia's path was different from that of a typical medical career: After five years in surgery, he turned away from the traditional hospital routine in disappointment and made a surprising switch to the consulting industry. He worked successfully at McKinsey & Company for several years until a personal health crisis changed his perspective again. In his 30s, Attia realized that, despite regular exercise, he was developing signs of metabolic syndrome - a preliminary stage of diabetes with insulin resistance. This "aha" moment brought him back to medicine, but with a new focus: prevention and lifestyle medicine instead of the scalpel. He wondered whether doctors were perhaps addressing the wrong causes when it came to obesity and diabetes. In a highly acclaimed TED talk, Attia gave a self-critical account of how he used to judge obese patients prematurely until he realized that insulin resistance was often the real problem behind obesity. From then on, he dedicated himself to the fight against this "silent" metabolic disorder.

In 2012, together with science journalist Gary Taubes, he founded the non-profit organization NuSI (Nutrition Science Initiative) to promote independent studies on nutrition and obesity. Attia later opened his own practice for "Longevity Medicine", first in California and now in Austin, Texas. There he treats a limited number of clients (often prominent entrepreneurs or actors) and helps them to tackle the risks of heart disease, cancer and other age-related ailments at an early stage. However, Attia is best known for his podcast "The Peter Attia Drive", in which he interviews leading experts on a weekly basis and explains complex health topics in a generally understandable way. His book "Outlive - The Science & Art of Longevity" was published in 2023 and immediately hit the bestseller lists. In it, Attia summarizes his years of experience and provides the public with a comprehensive guide on how to live longer and better. No wonder the media took notice of him: in 2024, Time Magazine named Dr. Attia one of the 100 most influential people in the health sector.

Personally, Peter Attia lives what he preaches. He meticulously measures his health data, adheres to strict diet and exercise routines and tests promising therapies on himself first. He is married, the father of three children and a passionate endurance athlete. He is one of the few people to have swum the difficult Santa Catalina Channel off the coast of California. This mix of scientific expertise, self-experimentation and tangible results makes Attia a unique voice in the health world.

Attia's philosophy: preventing disease instead of treating it

At the heart of Peter Attia's approach is a paradigm shift: away from reactive "Medicine 2.0", which only treats diseases once they have broken out, towards what he calls "Medicine 3.0" - preventive, forward-looking medicine. Attia emphasizes that most of us do not die of old age per se, but of certain chronic diseases. He speaks of the " four horsemen ofthe apocalypse": Cardiovascular diseases (such as heart attacks and strokes), cancer, neurodegenerative diseases (most notably Alzheimer's) and metabolic diseases (such as diabetes and fatty liver) [1]. These four disease groups are responsible for over 80% of premature deaths in people over 50. Attia's mission is therefore to keep these "horsemen" at bay for as long as possible. His guiding principle: "If you want to live longer, you have to stay healthy longer."

To achieve this goal, Attia combines state-of-the-art diagnostics with tried-and-tested lifestyle interventions. For example, he has his patients take detailed blood tests (from long-term blood sugar levels and inflammation markers to specific particles such as ApoB, a fine cholesterol indicator) and uses imaging techniques such as coronary calcium scoring to uncover hidden risks. This enabled him to detect early signs of coronary calcification in seemingly fit people and initiate countermeasures. However, technology is only one part of Medicine 3.0 - according to Attia, the factors that everyone can influence themselves are at least as important: Diet, exercise, sleep, stress and, if necessary, targeted nutritional supplements or medication. Below, we take a closer look at these areas and Attia's most important recommendations.

1. metabolic health: nutrition at the center

Attia is convinced that a healthy metabolism is the foundation for a long life. His catchphrase is often the "war on insulin" - provocatively formulated, but what he means by this is the fight against chronically elevated insulin levels and insulin resistance. In fact, long-term studies show that people with hyperinsulinemia (constantly elevated insulin levels) have a significantly higher risk of dying prematurely from cardiovascular disease [2]. Attia therefore advises reducing foods high in sugar and starch in order to avoid blood sugar spikes. Instead, he recommends a low-inflammatory diet with plenty of non-starchy vegetables, high-quality proteins and healthy fats. However, he does not have a "universal diet" approach - on the contrary, he emphasizes individual adaptation: "The best diet is the one that optimally supports your metabolic health," says Attia. For some, this means reducing carbohydrates (Attia himself experimented with a ketogenic diet for years), for others a traditional Mediterranean diet may be ideal. The latter is scientifically recognized as one of the healthiest diets: In a large long-term study, the Mediterranean diet reduced the rate of heart attacks and strokes by ~30% [3]. It consists mainly of vegetables, fruit, fish, olive oil and nuts - exactly the foods that Attia often recommends.

Another key component for Attia is intermittentfasting. Instead of snacking all the time, he swears by planned breaks between meals, e.g. the popular 16:8 method (16 hours of fasting, 8 hours of eating). Studies show that such intermittent fasting actually helps with weight loss and can improve insulin sensitivity [4][5] - (not yet confirmed by EFSA; further studies required). In a randomized trial with overweight diabetics, 16:8 and 14:10 fasting over 3 months achieved over 4% weight loss, while a control group hardly lost any weight [6]. In addition, fasting blood glucose and blood lipids fell in the fasting groups, indicating improved sugar and fat metabolism [7]. However, Attia uses fasting periods not only for weight loss - he also hopes to see benefits from so-called autophagy, a cellular cleansing process that is activated during fasting. Whether fasting can actually prolong life has not yet been conclusively proven scientifically, but animal experiments and initial human studies give cause for hope [8][9]. However, Attia believes it is important to use fasting with caution: He warns against overdoing it or using it inappropriately - people with certain pre-existing conditions or disordered eating patterns should only try it after consultation. For most healthy people, however, moderate intermittent fasting can be an uncomplicated method of improving metabolic health.

In addition to eating windows, Attia pays close attention to the quality of the food. He advocates a high-protein diet, especially for older people. One of his guiding principles is: "Eat enough protein to maintain your muscles". Muscle mass (and therefore the basal metabolic rate) naturally decreases with age - this can be counteracted with sufficient protein. Attia recommends ~1.6 to 2.2 grams of protein per kilogram of body weight per day, significantly more than the usual 0.8 g/kg recommendation for adults. This higher intake has actually been shown in studies to be beneficial for muscle building as long as strength training takes place in parallel [10][11]. In practical terms, this corresponds to approx. 110-150 grams of protein per day for a 70 kg person, for example. This is easily achievable with normal food (Attia himself likes to eat eggs, fish, lean meat or Greek yoghurt). If necessary, however, protein shakes can also be helpful to achieve this amount - here Attia again emphasizes the practical feasibility. His pragmatic approach: the diet has to fit in with everyday life, otherwise you won't be able to stick to it. That's why he helps his clients to develop an individually tailored meal plan instead of dogmatically prescribing a specific diet.

Last but not least, Attia also discusses the sensible use of dietary supplements for the metabolism. Unlike some "biohackers", he is rather conservative: he only advises supplements if there is a genuine deficiency or a clear benefit has been scientifically proven. Vitamin D, for example, is a substance that many people do not produce sufficiently - Attia recommends having the level measured and, if necessary, taking it with vitamin _D3, as vitamin _D3 + _K2 contributes to the normal functioning of the immune system (EFSA claim). Omega-3 fatty acids (e.g. from fish oil) are also on his list, as they have been shown to improve blood lipid levels and contribute to heart health - 1-4 g of omega-3 per day significantly reduces elevated triglyceride levels [12] - (the correlations have not yet been confirmed by the EFSA; further studies are required). For metabolic issues such as weight management, he also looks at natural substances: Green tea, apple cider vinegar, curcumin or even special dietary fibers. Some of these are ingredients in the XTRAFUEL Metabolism Complex. Nevertheless, Attia remains skeptical about over-promising: Dietary supplements should support a balanced diet, not replace it. His motto: "Supplements are supplementary - the basis is always real food." Accordingly, for example, no one will become slim through fat burner pills alone; but choline in them can at least support normal fat metabolism (EFSA claim). Overall, Attia preaches moderation and evidence when it comes to nutrition: neither blindly avoiding entire nutrient groups nor extreme crash diets - instead, a sustainable, well-tolerated eating style that can be maintained in the long term.

2. exercise: The "Centenarian Decathlon" - fit for old age

"Don't train for the next 10 kilometers, train for the next 50 years." This sentence sums up Attia's training philosophy well. For him, physical fitness - especially endurance and strength - is the key to remaining independent and active in old age. In this context, he coined the term "Centenarian Decathlon " (roughly: "Decathlon for centenarians"). This refers to a personal catalog of physical tasks that you would still like to be able to perform at the age of 80, 90 or 100 - e.g. carrying a crate of water up the stairs, getting up from the floor without help, lifting a grandchild, swimming a distance, etc. If you have such goals, you should start preparing your body for them early on. Attia emphasizes that it is never too late to start training, but never too early either: from around the age of 30, people lose measurable muscle mass and endurance capacity every decade if no countermeasures are taken [13]. It is therefore important to actively counteract this loss.

Attia recommends a balanced program of endurance training (for cardiovascular health) and strength training (for muscles and bone density). He particularly recommends regular endurance training in the moderate range - often referred to as Zone 2 training (an intensity at which you can still breathe through your nose and have a conversation). Why moderate cardio? Because it improves the metabolic efficiency of the muscles and strengthens the heart without chronically overstraining the body. Endurance performance is measured by _VO2max (maximum oxygen uptake). And this is where an impressive statistical fact comes into play: Those who increase their _VO2maxfrom "poor" to "below average" reduce their mortality risk by around 50% - from "poor" to "above average" by as much as ~70% [14][15]. In other words: working your way up from the lowest fitness group to only the second lowest statistically halves the risk of dying in the next few years. A large study of over 122,000 adults even found that very good cardiorespiratory fitness is a strong independent protective factor - comparable to or stronger than not smoking! [16][17]. Such figures underline Attia's plea to take endurance training seriously. He himself completes several hours of Zone 2 units per week (e.g. on the cycle ergometer) and supplements this with occasional high-intensity training (so-called Zone 5 interval training) in order to push his maximum performance limits.

Strength training forms the second pillar. Here Attia is less concerned with bodybuilding aesthetics and more with functional strength in everyday life and maintaining muscle mass. He reminds us that muscles are a kind of "insurance" in old age: They stabilize joints, protect against falls and serve as a protein reserve in times of illness. Studies show that low muscle strength - as measured by the hand grip test, for example - is an independent predictor of higher mortality in old age [18][19]. In a study of over 4,000 senior citizens, people with weak handgrip had more than twice the mortality rate over the following years, regardless of muscle size or other risk factors [19]. This makes it clear that strength is a better indicator than mere muscle mass. Consequently, Attia's training advice aims to increase functional strength - particularly in the legs, trunk and grip (all crucial for getting out of a chair or carrying a bag, for example). His own program includes strength training several times a week with basic exercises such as squats, deadlifts, pull-ups, etc. However, he advises anyone starting out: Train with guidance, ensure proper technique and increase slowly to avoid injury. Just 2-3 short sessions per week can bring enormous benefits. Meta-analyses have found that regular strength training (approx. 60-120 minutes per week) can reduce the risk of premature death by 10-17% [20]. Apparently, even relatively little targeted stimulation is enough to counteract age-related muscle atrophy and have a positive effect on important health parameters - as long as it is done consistently and over the long term.

Attia takes a very personalized approach with his patients. For example, he has their body composition measured (via DEXA scan) in order to know the exact proportion of muscle and fat mass, or carries out lactate tests to determine individual heart rate zones for optimal endurance training. Of course, this is high-end medicine and not feasible for everyone. But the core message is universal: no matter what level you start at, it pays to have a training plan with specific goals. For one person, this may mean going for a brisk walk for 30 minutes at a time again; for another, it may mean pressing 100 kg on the weight bench. The key is to be active on a regular basis. Attia also emphasizes everyday movement: "Steps" (counting steps) are not a nonsensical trend - daily walking also has a positive effect on the metabolism and cardiovascular system. And if you want to stay fit for longer, you should take every opportunity to integrate movement into your day (climbing stairs, standing instead of sitting, going for a walk during breaks, etc.). For example, he tries to walk around when making phone calls or hold meetings while walking (so-called "walk and talk").

Attia's fitness formula can be summarized as follows: Train for endurance like a marathon runner, strengthen yourself like a weightlifter, and stay flexible like a yogi. All within reasonable limits, of course, and adapted to your age and abilities. It is important to him to emphasize that you don't have to be extreme to achieve big gains. Especially at the beginning, moderate workouts bring enormous improvements. His humorous comparison: "You don't have to become an Olympic athlete at 90 - but make sure you can still get out of the bathtub without help and don't need to race with the rollator." Basically, he gets to the heart of the matter: maintain your own physical independence for as long as possible.

3. sleep, stress and mental health: often underestimated

While nutrition and exercise get a lot of attention, Attia reminds us that sleep and mental health are also essential building blocks for a long, good life. "Sleep is the biggest lever that many people ignore," he says. In fact, chronic sleep deprivation and poor sleep are associated with numerous negative consequences - from increased risk of diabetes and high blood pressure to cognitive impairment. Large population studies have shown that people who consistently sleep less than 6 hours a night have a higher mortality rate and more frequent cardiovascular events [21]. According to a recent study, people who have very irregular sleeping times also appear to have an increased risk of metabolic disorders [22]. Attia therefore urges everyone to prioritize sleep as much as exercise. His advice: "I don't like to skip sleep - that would be like voluntarily not exercising and eating badly." He himself pays attention to strict sleep hygiene (dark, cool room, fixed bedtime, no screens before going to sleep) and uses aids such as a sleep mask or earplugs if necessary. He also monitors his sleep with a tracker to optimize his deep sleep phases, for example. Of course, not everyone needs to set up a sleep lab at home - but everyone can take a few basic measures. You can find lots of practical tips in our guide to sleep optimization.

Mental health is also close to Attia's heart. He talks openly about how emotional fulfillment, good relationships and stress management have a major impact on quality of life and probably also on longevity. Studies have shown that loneliness has a similarly negative effect on mortality as risk factors such as smoking or obesity [23][24]. A meta-analysis of 148 studies came to the conclusion that people with strong social ties had around 50 % higher chances of survival over a given period of time than socially isolated people [25]. Attia translates these impressive figures into a simple piece of advice: "Invest in your relationships." Family, friendships, community - if you nurture these areas, you are not only doing something good for your soul, but also for your body. Attia himself describes how, as a typical achiever, he used to make the mistake of ignoring mental baggage. Today, he consciously integrates techniques such as meditation, journaling and even occasional psychotherapy sessions to work on his emotional balance. After all, what good is a well-trained body if the mind suffers?

He also sees stress as a double sword: acute stress can spur you on, but chronic distress (negative stress) undermines your health in the long term. Stress hormones such as cortisol are suspected of damaging the heart and immune system if they are constantly in high concentrations. Attia therefore advises people to incorporate active relaxation into their lives - be it through sport, hobbies, mindfulness exercises or simply consciously taking time out from their smartphone and work pressure. In his book, he devotes an entire chapter to these "soft factors" because, although they are difficult to measure, they are crucial for a happy, long life. Among other things, he cites the famous Harvard Adult Development Study, a long-term observation that ran for 80 years and produced a clear finding: the most important predictor of happiness and health in old age is not cholesterol levels or income - but stable, happy relationships and a sense of social inclusion. This finding is in line with Attia's own wealth of experience as a doctor.

So we can conclude: Attia's holistic approach takes equal account of body and mind. There may not (yet) be a pill against age-related ailments, but if you eat well, exercise regularly, get enough sleep and take care of your emotional well-being, you have already found your own personal "anti-ageing remedy". If you do get into a more serious crisis - such as depressive moods or extreme anxiety - Attia advocates not shying away from professional help. The average life expectancy is significantly reduced in cases of severe mental illness, often due to neglected physical health. This is why self-care at all levels, from mental hygiene to annual medical check-ups, is perhaps the underestimated secret ingredient for healthy ageing.

What can we learn from Peter Attia?

After this deep insight into Attia's life and teachings, the question arises: How can each individual apply his principles in everyday life? Of course, hardly anyone has the resources of Peter Attia - not everyone can have comprehensive genetic analyses or quarterly MRIs. But the core ideas of his work are easy to implement:

• Prevention first: don't wait for diseases to manifest. Go for regular check-ups (e.g. blood pressure, blood sugar, cholesterol) and talk to doctors early on if you have any concerns. Elevated fasting blood sugar or blood pressure can often be normalized through lifestyle changes before medication is necessary. Attia's approach shows: The earlier you mitigate risk factors, the greater the chance of avoiding major problems.
• Eat consciously: You don't have to follow a specific dietary religion, but a few basic rules will help: little sugar, few highly processed foods, but lots of vegetables, protein from good sources and healthy fats (e.g. from fish, nuts, olive oil). Find a diet that tastes good and is good for you - and stick to it consistently. Treat yourself to something you love every now and then (Attia is a big fan of peanut butter ice cream, for example), but keep it in moderation. If you need support, take a look at our tips on healthy eating.
• Keep your metabolism fit: avoiding excess weight, keeping your waistline under control, reducing insulin spikes - all of these contribute enormously to your health. If you have a few kilos too many, try to lose weight slowly but steadily through a moderate calorie deficit and exercise. According to Attia, crash diets are counterproductive; it is better to achieve lasting effects by making small changes (e.g. cutting out sugary drinks, taking a 14-hour break from eating overnight). Do you need help getting started? A structured detox or metabolic cure can be motivating - but remember that you need to continue with a healthy lifestyle afterwards. If in doubt, supplements such as a balanced metabolic complex can help, for example to provide enough micronutrients for your fat metabolism (with choline, B vitamins etc.), but they are no substitute for a lifestyle change.
• Keep moving: Find a sport or activity that you enjoy - because only then will you stick with it. According to Attia, just 3 hours of moderate exercise a week is enough to make huge health gains. This could be 3 long walks, or 2 cardio units and a strength unit. Ideally, you should combine endurance and strength: go jogging, swimming or cycling for your heart and do some strengthening exercises for muscles and bones. If you don't like going to the gym, you can also do bodyweight exercises at home. Regularity is important. Set yourself achievable goals (e.g. 10,000 steps a day, 30 minutes of cycling twice a week). And don't forget to be active in everyday life too - every walk instead of driving counts.
• Ensure you get enough sleep and relaxation: make sure you get enough sleep (most adults need 7-8 hours). Create an evening routine that winds you down - e.g. turn off the screen an hour before bed, read a book or take a relaxing bath. Your bedroom should be dark, quiet and not too warm. If you have trouble falling asleep, you could try natural remedies such as magnesium or melatonin (melatonin has been shown to help reduce the time it takes to fall asleep - EFSA claim). Regular relaxation techniques such as breathing exercises, progressive muscle relaxation or yoga can also help to reduce stress. Remember: rest is just as important as activity. Good sleep is not a luxury, but a prerequisite for your body to be able to carry out repair and regeneration processes.
• Cultivate social contacts and mental balance: meet up with friends, take time for family, talk about what moves you. Isolation makes you ill - closeness (whether in person or on the phone), on the other hand, promotes well-being. Don't be afraid to seek professional help if you are suffering from anxiety or depression. Today's psychology offers many effective methods for finding inner balance again. Attia herself practices meditation, for example, to become more focused and calm. Perhaps this is something for you too? A stable mind helps you to maintain healthy habits and cope better with challenges.
• Stay curious and informed: The science surrounding longevity is developing rapidly. What is state of the art today may be outdated in ten years' time. It is therefore worth keeping up to date - be it through books, reliable health websites or podcasts such as Attia's. Of course, you shouldn't follow every hype immediately, but being open to new findings can give you a head start. Attia repeatedly emphasizes that we are living in exciting times: Things like genomic medicine, personalized nutrition or drugs like metformin and rapamycin (which are being discussed in anti-aging research) could play big roles in the future. They are not yet generally recommended - but who knows, we may soon benefit from new breakthroughs. Until then, the key is to implement solid, proven measures (diet, exercise, sleep, etc.) while monitoring progress.

In conclusion, Peter Attia's approach to longevity is sophisticated and detailed, but the underlying principles are simple. He shows us that ageing is not a passive process that we are helplessly at the mercy of. Rather, we have - within certain limits - an influence on how we age. Every walk, every vegetable on the plate, every good night's sleep is an investment in our future self. Of course, there are no guarantees, and fate always plays a role. But Attia's message is encouraging: we can derive tangible strategies from the scientific knowledge available today to fill our "health account". A long life in good health is no coincidence - it is the result of many small decisions that add up over the years.

Perhaps Peter Attia's story will inspire you to rethink one or two of your habits. Do you have to turn your everyday life upside down? No. But even small changes - such as going to bed 15 minutes earlier every night, extending your daily meal break by an hour or taking a walk around the neighborhood twice a week - can make a difference. The important thing is to get started and stick with it. Attia herself says: "Consistency beats intensity." In other words, consistency beats intensity. With this in mind: start at your own pace, but stay on track. Your future self will thank you for it!

Note: This article is for information purposes only and does not replace individual medical advice. If you have specific health questions, please consult a qualified doctor. When using dietary supplements, always observe the European Health Claims regulations - health claims may only be formulated as officially approved. Attia's approaches are inspiring, but everyone is different: find out what works best for you personally and get regular medical check-ups.

Frequently asked questions about Peter Attia

Who is Attia's approach suitable for?

Basically, anyone can benefit from the principles that Peter Attia advocates. His approach - paying attention to diet, exercise, sleep and prevention - is not limited to a specific age group or group of people. However, the recommendations must of course be adapted to your own life situation. Not everyone can afford daily high-tech health measurements or the extensive laboratory tests that Attia carries out with his private clients. However, the simple core ideas (such as regular exercise, a balanced diet and sufficient sleep) can be implemented by everyone. People with a family history of heart disease, diabetes or dementia in particular can benefit from Attia's preventative approach. But young, healthy people can also extend their "health span" by adopting healthy habits early on. It is important to start slowly and find out which measures suit you best - because you will only be able to stick with them in the long term if you can integrate them into your everyday life.

Which dietary supplements or medication does Attia use himself?

Peter Attia is not an opponent of supplements, but he is very selective and data-driven in his approach. He repeatedly emphasizes that the basis remains a good diet. Nevertheless, he takes certain dietary supplements, especially if blood values show a deficiency. For example, he supplements vitamin _D3 + _K2 because his levels would be too low without sunshine, and omega-3 fish oil to get enough EPA/DHA for heart health. However, he uses these in pharmaceutical quality and dosage. Attia also experiments with sleep aids such as melatonin (for jet lag) if necessary, or uses magnesium or electrolytes if there are proven deficiencies. He also considers metabolic formulas with B vitamins, for example, which support energy metabolism, to be useful if the diet does not provide all the micronutrients. Attia is very cautious when it comes to medication: although he has tested active ingredients such as metformin or rapamycin in self-experiments (both are being discussed in longevity research), he does not advise anyone to take them without a doctor's indication. Overall, his motto is: supplements "on top" can be useful, but they never replace a healthy lifestyle.

What exactly does "Medicine 3.0" mean?

Peter Attia uses the term "Medicine 3.0" to describe a new era of medicine that is more proactive and personalized than the traditional model. In "Medicine 2.0", you often wait until illnesses occur and then treat them acutely - that is the classic, reactive system. "Medicine 3.0, on the other hand, aims to prevent diseases as far as possible or at least detect them early enough to avert them. It is based on modern technologies (detailed blood analyses, genetic tests, preventive imaging examinations) combined with consistent lifestyle management. Attia imagines that in future we will manage our health in a similar way to how a company manages its quality control: risks will be constantly monitored (e.g. regular screening of cholesterol, blood sugar, inflammation levels) and even small deviations from the optimum will be corrected - whether through lifestyle changes or by taking preventative medication in the case of very high risk. In short: Medicine 3.0 is preventive healthcare based on the latest scientific findings, individually tailored and with the aim of gaining as many healthy years of life as possible.

How can you improve your _VO2max?

_VO2max- maximum oxygen uptake - is considered a strong indicator of cardiorespiratory fitness. To increase it, Attia recommends regular endurance training in the so-called Zone 2 range. This means exercising at a moderate intensity so that you can just about breathe through your nose or hold a conversation. Activities such as brisk cycling, swimming or jogging are ideal for this. The aim should be to be active in this area for at least 30 minutes several times a week. In addition, high-intensity interval training (HIIT) - the equivalent of zone 5 training - can be incorporated in moderation to push the upper performance limit. Strength training also indirectly supports _VO2maxbecause a stronger body works more economically. Progression is important: if you can do 10 minutes at a time today, you can try to gradually increase this to 15, 20 or 30 minutes. Over time, your cardiovascular system and lung capacity will improve and your _VO2maxwill increase. And of course you should also incorporate more exercise into your everyday life - even regular stair climbing or brisk walks contribute to your stamina.

What is the best way to start implementing Attia's principles?

The best way to start is to start small. You shouldn't try to change all your habits overnight. Instead, it is advisable to make one or two changes and turn them into a routine. For example, you could start incorporating a 30-minute walk into your daily routine three days a week. Or you could decide to eat your last meal at 8 p.m. at the latest in order to have a longer break from fasting overnight. Once you have internalized these first steps, you can add further measures - such as integrating more vegetables into your diet, incorporating light strength training twice a week or going to bed earlier. Many people find it helpful to track their progress, for example with a pedometer or a sleep log. According to Attia, consistency is particularly important: even moderate improvements only have an effect if they are maintained in the long term. And you should get support - whether it's a training partner who goes jogging with you or your family who helps you plan healthy meals. Step by step, you can shape a lifestyle that contributes to longevity - without overexerting yourself.

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