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内容简介:
A groundbreaking manifesto on living better and longer that challenges the conventional medical thinking on aging and reveals a new approach to preventing chronic disease and extending long-term health, from a visionary physician and leading longevity expert
“One of the most important books you’ll ever read.”—Steven D. Levitt, New York Times bestselling author of Freakonomics
Wouldn’t you like to live longer? And better? In this operating manual for longevity, Dr. Peter Attia draws on the latest science to deliver innovative nutritional interventions, techniques for optimizing exercise and sleep, and tools for addressing emotional and mental health.
For all its successes, mainstream medicine has failed to make much progress against the diseases of aging that kill most people: heart disease, cancer, Alzheimer’s disease, and type 2 diabetes. Too often, it intervenes with treatments too late to help, prolonging lifespan at the expense of healthspan, or quality of life. Dr. Attia believes we must replace this outdated framework with a personalized, proactive strategy for longevity, one where we take action now, rather than waiting.
This is not “biohacking,” it’s science: a well-founded strategic and tactical approach to extending lifespan while also improving our physical, cognitive, and emotional health. Dr. Attia’s aim is less to tell you what to do and more to help you learn how to think about long-term health, in order to create the best plan for you as an individual. In Outlive, readers will discover:
• Why the cholesterol test at your annual physical doesn’t tell you enough about your actual risk of dying from a heart attack.
• That you may already suffer from an extremely common yet underdiagnosed liver condition that could be a precursor to the chronic diseases of aging.
• Why exercise is the most potent pro-longevity “drug”—and how to begin training for the “Centenarian Decathlon.”
• Why you should forget about diets, and focus instead on nutritional biochemistry, using technology and data to personalize your eating pattern.
• Why striving for physical health and longevity, but ignoring emotional health, could be the ultimate curse of all.
Aging and longevity are far more malleable than we think; our fate is not set in stone. With the right roadmap, you can plot a different path for your life, one that lets you outlive your genes to make each decade better than the one before.
作者简介:
Peter Attia, MD, is the founder of Early Medical. He received his medical degree from the Stanford University School of Medicine and trained at the Johns Hopkins Hospital in general surgery. He also trained at the NIH as a surgical oncology fellow at the National Cancer Institute, where his research focused on immune-based therapies for melanoma. He serves on the editorial board for the journal Aging. He is the host of The Drive, one of the most popular podcasts covering the topics of health, medicine, and longevity.
Bill Gifford is a veteran journalist and author of the New York Times bestseller Spring Chicken: Stay Young Forever (Or Die Trying). His work has appeared in Outside, Scientific American, Bloomberg Businessweek, Men’s Health, and numerous other publications.
原文摘录:
“你的整个职业生涯都是围绕着试图让人们活得更长久而展开的，”她若有所思地说，“但你却没有花精力去帮助人们减少痛苦，减少情感上的痛苦，这不是很讽刺吗？”
她继续说道：“如果你这么不快乐，为什么还想活得更久呢？”
她的逻辑是无可争辩的，它改变了我对长寿的全部认知。 (查看原文)
唐猫
1 回复
4赞
2024-03-30 01:13:35
—— 引自章节：第三章目标、战略、战术：阅读本书的路线图
酒精没有营养或健康的作用，⽽是纯粹的享乐，需要加以控制。对于营养过剩的⼈来说，这尤其具有破坏性，原因有三：它是⼀种“无效”的卡路⾥来源，营养价值为零；⼄醇的氧化会延迟脂肪的氧化，这与我们想要减少脂肪量的情况恰恰相反；饮酒常常会导致⽆意识的饮食。
碳水化合物：
1、并非所有碳⽔化合物都是⼀样的。碳⽔化合物越精制（如餐卷、洋
芋片），血糖飙升就越快、越⾼。另⼀⽅⾯，加⼯较少的碳⽔化合物和纤维较多的碳⽔化合物会减弱对葡萄糖的影响。
2、大米和燕麦片尽管没有经过特别精制，但其升糖作用却令⼈惊讶（这意味着它们会导致⾎糖⽔平急剧上升）；更令⼈惊讶的是，糙米的升糖指数只略低于⻓粒⽩米。
3、良好的睡眠与糟糕的睡眠对于⾎糖控制来说有着天壤之别。在所有条件相同的情况下，睡眠 5 ⾄ 6 ⼩时（⽽不是 8 ⼩时）似乎可使峰值⾎糖反应跃升约 10 ⾄ 20 mg/dL（这很多！），总体跃升约 5 ⾄ 10 mg/dL⽔平。
4、富含蛋⽩质和脂肪的食物（例如鸡蛋、⽜⼩排）对⾎糖⼏乎没有影响（假设⼩排没有涂上甜酱），但⼤量的瘦⾁蛋⽩（例如鸡胸⾁）会使得⾎糖略微升高。
蛋白质：
⼤量研究表明老年⼈的低蛋⽩质会导致肌⾁质量低，从⽽导致更⾼的死亡率和更差的⽣活品质。多项研究表明，⼀般来说，我们摄取的蛋⽩质越多越好。您可以证明蛋⽩质是⼀种增强性能的常量营养素。其他研究发现，增加蛋⽩质摄取量，即使略⾼于每⽇建议摄取量，也可以减缓老年⼈肌⾁质量的逐渐丧失，包括⼼脏衰竭和恶病质（体重减轻）的患者。 (查看原文)
沉默的导航
4赞
2024-05-01 13:40:44
—— 引自章节：第十五章将营养生物化学付诸实践：如何找到适合你的饮食模式