Outlive: The Science and Art of Longevity — Dr. Peter Attia

A body composition scan used to measure body fat, bone mineral content, and lean tissue. Dr. Attia uses it periodically to track his appendicular lean mass index (ALMI) and fat-free mass index (FFMI).

A metric derived from DEXA scans that represents the muscle mass in a person's arms and legs, divided by height squared. Dr. Attia aims for an ALMI in the 90th percentile or above, as higher ALMI is correlated with longer, healthier lives.

A proxy for lean mass across the entire body, calculated by subtracting fat mass from total body mass. It is a good indicator, though ALMI is more specific to muscle in limbs.

A nutrition tracking app Dr. Attia uses to monitor his protein intake, including specific amino acids like leucine, lysine, and methionine.

The mechanistic target of rapamycin pathway, stimulated by amino acids like leucine, is crucial for promoting muscle growth. Acute stimulation is desired, but chronic stimulation is generally avoided.

A concept, borrowed from computing, humorously mentioned to speculate whether longevity would also double rapidly.

A set of nine criteria used to evaluate observational data and determine the likelihood of a causal relationship. Essential for scientific literacy in interpreting epidemiological studies.

A blood test that is a more accurate measure of kidney function compared to creatinine, as it is unlinked to muscle mass and exercise issues.

A more important metric than LDL cholesterol, non-HDL cholesterol, or HDL cholesterol for understanding cardiovascular disease, as it represents the concentration of all atherogenic particles.

The tiny amounts of DNA found outside cells in blood, analyzed by liquid biopsies like Grail to detect cancer based on methylation patterns.

A phenomenon where individuals modify their behavior in response to their awareness of being observed. Used by some patients with CGMs for accountability.

An exercise that involves carrying a heavy weighted backpack, combining strength and endurance training, highly recommended for its all-around benefits and lower impact on knees compared to running.

An important growth factor for neurons, positively influenced by exercise.

A genetically determined, very high-risk particle that, while unmodifiable, helps in understanding the need for more aggressive APO B optimization.

An essential amino acid important for muscle hypertrophy, often found in animal proteins.

A high-quality protein source Dr. Attia now uses post-workout instead of BCAAs to aid muscle synthesis.

An essential amino acid, hands down the most relevant of the branched-chain amino acids, and a potent mTOR stimulator. Important for muscle hypertrophy.

An essential amino acid found abundantly in eggs, important for muscle hypertrophy. Intake of at least two grams per day is recommended.

Supplement that Dr. Attia used to drink during workouts, but now considers largely fallen out of favor due to issues with bioavailability and insufficient quantity.

A physicist praised for his ability to explain the scientific method in simple terms, which involves making a hypothesis, designing an experiment, testing it, and updating or discarding the hypothesis.

A mutual friend of Peter and Tim, whose lab research highlighted leucine as a potent mTOR stimulator.

In the 17th century, he initiated the push towards the scientific method, which became foundational for Medicine 2.0.

A scientist from the mid-20th century who developed the Bradford Hill criteria, used to scrutinize observational data and assess the likelihood of causality.

Mentioned as someone who advocates for the broad jump as a great metric for concentric and eccentric strength.

Founder of GoRuck, the company that produces high-quality rucking backpacks.

Author of 'The Comfort Crisis,' which extensively covers rucking, and notes that even the military suggests not exceeding one-third of body weight for rucking.

Former U.S. President who declared the "war on cancer" over 50 years ago with the goal of eradicating the disease by 1976.

A mutual friend of Peter and Tim who read an early draft of 'Outlive' and suggested the emotional health chapter be moved to the beginning.

One of the two major companies producing continuous glucose monitors (CGMs). Tim Ferriss first used a Dexcom device in 2008.

A continuous glucose monitor (CGM) made by Abbott, worn on the tricep or abdomen, that measures interstitial fluid glucose levels.

A company (now owned by Illumina) that developed a liquid biopsy test using cell-free DNA to screen for cancer, assessing its presence and origin by looking at methylation patterns.

Company that created or acquired the Freestyle Libre, another major continuous glucose monitor.

A company associated with the negative connotation of "fake it until you make it" in Silicon Valley, contrasted with the positive use of the phrase in psychology.

A company specializing in rucking backpacks, highly recommended for their durability, design, and optional waistbands that distribute weight to the hips.

The company that currently owns Grail, a developer of liquid biopsy tests for cancer screening.

A book by Tim Ferriss, which prompted requests from CEOs for 'index card' summaries of health tactics, highlighting the common issue of seeking tactics without strategy.

A book by Ben Goldacre, recommended as a foundational read for developing scientific literacy, particularly for understanding basic concepts and spotting common misinterpretations in nutrition studies.

A book by Darrell Huff, recommended as a quick read to complement scientific literacy by teaching how to identify statistical misrepresentation and sensationalism in media.

A book by Michael Easter, highly recommended for its extensive coverage of rucking and related topics.

Mentioned as a drug that can be important for longevity, alongside rapamycin and APO B control.

A multi-drug chemotherapy regimen used for adjuvant treatment of stage two or three colon cancer.

Mentioned as a drug that can be important for longevity, alongside APO B control and metformin.

A free search engine accessing databases of references and abstracts on life sciences and biomedical topics. Referenced as a place to find studies once basic medical literacy is acquired.

A character from Saturday Night Live known for his affirmations, mentioned humorously in the context of Peter Attia's own affirmation exercise.