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Wellness Wisdom Weekly - Your Guide to Living Well After 50
Wellness Wisdom Weekly - Your Guide to Living Well After 50
November 2025 Issue 30
November 2025 Issue 30
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In Outlive, Dr. Peter Attia challenges us to think beyond the next diet, next 30-day challenge, or even next year’s lab results. Most of us set short-term health goals—lose ten pounds, walk every day, or eat cleaner this month. But Attia invites us to play a different game altogether: the centenarian decathlon.
November Newsletters
November Newsletters
Issue 29- Overview of the Book Outlive teaches that longevity isn’t just about living longer—it’s about staying strong, sharp, and independent as we age. This overview introduces Attia’s core ideas on proactive health, the Four Horsemen of disease, and why the choices we make now shape the life we get to live later.
Issue 30 - Setting the Long Game Part 1 of the book challenges us to stop thinking in “one-year health goals” and start planning for the strength, mobility, and independence we want decades from now. This issue explains how to build a long-range strategy for aging well by training today for the abilities we’ll need at 80, 90, and beyond.
Issue 31 - The Four Horsemen Part 2 reveals the four main threats that silently shorten most lives: heart disease, cancer, neurodegenerative disease, and metabolic dysfunction. This issue breaks down why these “Four Horsemen” matter—and what we can start doing now to outlive them.
Issue 32 - Tactics & Tools of Longevity Part 3 moves from theory to action, outlining the daily habits, measurements, and lifestyle levers that have the greatest impact on extending healthspan. This issue focuses on the four big drivers of longevity—exercise, nutrition, sleep, and emotional health—and how to start applying them with purpose and precision.
Welcome to Issue 30 of Wellness Wisdom!
Overview of the Book
Outlive: The Science and Art of Longevity by Dr. Peter Attia
Overview of the Book
Outlive: The Science and Art of Longevity by Dr. Peter Attia
The Long Game
Building Your Future Strength
Mobility: The Forgotten Superpower
Metabolic Health: The Silent Foundation
Emotional Fitness and the Meaning of Health
The Strategy of Awareness: Measuring What Matters
Living the Centenarian Decathlon
Closing Thought
Fit After 50 Blueprint
🧭 The Long Game: Shifting from Short-Term Goals to Lifelong Vision
🧭 The Long Game: Shifting from Short-Term Goals to Lifelong Vision
In Outlive, Dr. Peter Attia challenges us to think beyond the next diet, next 30-day challenge, or even next year’s lab results. Most of us set short-term health goals—lose ten pounds, walk every day, or eat cleaner this month. But Attia invites us to play a different game altogether: the centenarian decathlon.
Imagine your 80- or 90-year-old self—what do you want to be capable of doing? Getting off the floor without help? Lifting your grandchild? Carrying groceries up the stairs? Enjoying a long walk with your spouse or a hike with friends? Those aren’t random wishes—they’re functional goals that require strategy today.
The long game asks us to stop reacting to health problems as they arise and start training for the life we want to live decades from now.
🏋️ Building Your Future Strength
🏋️ Building Your Future Strength
Attia argues that muscle is a “retirement account for your body.” What you invest in now—through resistance training, functional movement, and progressive overload—will pay dividends later when aging naturally erodes strength and balance.
After age 40, most people lose about 1% of muscle mass per year, but that decline can be slowed—or even reversed—with deliberate training. The goal isn’t to build bodybuilder muscle but to develop functional strength—the ability to move your body through space, lift everyday objects, and maintain balance.
Practical steps:
Include compound lifts (squats, deadlifts, presses) appropriate for your level.
Train grip strength, one of the best predictors of longevity.
Make movement non-negotiable—schedule it like a meeting with your future self.
Think of each workout as an investment in your 80-year-old self’s independence.
🧘 Mobility: The Forgotten Superpower
🧘 Mobility: The Forgotten Superpower
If strength keeps you upright, mobility keeps you moving. Attia calls it the foundation of functional independence. You can’t squat, lunge, or reach overhead if your joints are stiff and your posture rigid.
Mobility is more than stretching—it’s active range of motion. Chair yoga, dynamic warmups, and daily movement flows help maintain elasticity in your tissues and stability in your joints. Even five minutes of daily mobility training compounds into decades of difference.
Ask yourself:
Can you kneel and rise unassisted?
Can you touch your toes, reach overhead, or twist easily?
Can you recover from a stumble or maintain balance on one leg?
If not, mobility—not cardio or dieting—should be your next health investment.
🩺 Metabolic Health: The Silent Foundation
🩺 Metabolic Health: The Silent Foundation
Longevity isn’t only about living longer—it’s about living better. Attia reminds us that metabolic dysfunction (insulin resistance, obesity, Type 2 diabetes) silently erodes health long before symptoms appear.
Your blood sugar, cholesterol, blood pressure, and waist circumference aren’t numbers to check once a year—they’re signals that tell you how well your system is functioning. The earlier you course-correct, the more years you add to the “healthspan” side of the equation.
Daily habits matter most:
Prioritize protein for muscle preservation.
Limit refined sugars and ultra-processed foods.
Get consistent sleep—metabolic repair happens overnight.
Walk after meals to help control glucose.
Longevity isn’t one big decision—it’s thousands of small ones done consistently over time.
❤️ Emotional Fitness and the Meaning of Health
❤️ Emotional Fitness and the Meaning of Health
Dr. Attia devotes significant attention to emotional and mental health—a crucial component often ignored in longevity conversations. Living longer without joy, purpose, or connection is merely existing.
He calls it emotional fitness—the ability to manage stress, regulate emotions, and cultivate meaningful relationships. Longevity isn’t just about adding years to your life; it’s about adding life to your years.
Ways to build emotional fitness:
Connect regularly with loved ones and communities.
Reflect daily—through prayer, journaling, or quiet time.
Unplug from stressors that steal peace.
Serve others—purpose sustains health more than any supplement.
When your inner world is strong, your outer health tends to follow.
🧠 The Strategy of Awareness: Measuring What Matters
🧠 The Strategy of Awareness: Measuring What Matters
Attia’s approach is highly data-driven—but not obsessive. The goal is to measure what matters so you can act before it’s too late. Healthspan planning means tracking your baseline, understanding your risks, and making proactive adjustments.
Tools might include:
VO₂ max testing (cardiovascular fitness)
DEXA scans (muscle and bone density)
Continuous glucose monitoring (metabolic awareness)
Resting heart rate & HRV (recovery indicators)
Awareness isn’t about anxiety—it’s about empowerment. Once you know where you stand, you can direct effort precisely where it counts.
The greatest advantage you can give your future self is early action guided by insight.
🌄 Living the Centenarian Decathlon
🌄 Living the Centenarian Decathlon
The long game of health isn’t played in years—it’s played in decades. Attia’s “Centenarian Decathlon” metaphor reminds us that the movements we take for granted at 50 require deliberate training to still perform at 80.
Your mission:
Visualize 10 physical tasks you want to perform effortlessly at age 80.
Identify what capacities you’ll need—strength, balance, endurance, mobility.
Start training for them now, progressively and intentionally.
Longevity isn’t about defying age; it’s about arriving there strong, capable, and joyful. The key is starting the long game today—shifting your mindset from “quick fixes” to “lifelong stewardship” of your body.
As Dr. Attia puts it, “We can’t change the number of years in our life, but we can change the amount of life in our years.”
✳️ Closing Thought
✳️ Closing Thought
Your body is your greatest investment account—built through daily deposits of movement, nourishment, and rest. The earlier you start compounding, the larger the returns in your later decades.
So this week, think about your Future You—the person decades from now who still moves, laughs, and lives freely.
Then make today’s choices with their joy in mind.
Fit After 50 Blueprint
Fit After 50 Blueprint
💪 Ready to take control of your health after 50?
Our Fit After 50 Blueprint is your step-by-step guide to building strength, boosting energy, and regaining confidence—no matter where you’re starting from.
Designed specifically for men and women over 50, it focuses on simple, sustainable habits that work with your body, not against it.
Start today and build the healthy, active future you deserve!
📣 Stay Connected: Don't forget to visit West Egg Living on Facebook!!!
📣 Stay Connected: Don't forget to visit West Egg Living on Facebook!!!
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Thank you for joining us for this edition of Wellness Wisdom! We hope you found inspiration, encouragement, and a few practical takeaways to support your wellness journey. Remember, lasting health isn’t about perfection — it’s about small, consistent steps.
We’re honored to walk alongside you as you create a stronger, more vibrant life after 50. Stay tuned for next week’s issue packed with more tips, insights, and motivation. Until then, be kind to yourself and keep moving forward — you’ve got this!
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I love the video on this one.
I will try dinking water every hourr like I am trying to go 250 steps each hour.. Encouraging idea.
This is great information. I love the new layout. I cannot wait for the next edition!!!
Thanks Riaan.
Great article!