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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 32
November 2025 Issue 32
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Peter Attia’s Outlive begins with a powerful question: What good is living longer if you’re not living better?
In Part III of the book, Attia shifts from science and philosophy to action — specific daily behaviors that reliably extend your health span (how long you live well, not just how long you live).
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 32 of Wellness Wisdom!
Tactics & Tools of Longevity: The Science and Art of Longevity by Dr. Peter Attia
Tactics & Tools of Longevity: The Science and Art of Longevity by Dr. Peter Attia
Introduction
Exercise: The Cornerstone of Longevity
Nutrition: Eating for the Next Decade, Not the Next Hour
Sleep: The Unsung Pillar of Recovery
Emotional Health: The Hidden Driver of Longevity
Measurement: What Gets Measured, Improves
Long-Term Planning: Training for Your 90-Year-Old Self
Final Thoughts: Longevity Is Built One Day at a Time
Fit After 50 Blueprint
🧭 Introduction
🧭 Introduction
Peter Attia’s Outlive begins with a powerful question: What good is living longer if you’re not living better?
In Part III of the book, Attia shifts from science and philosophy to action — specific daily behaviors that reliably extend your health span (how long you live well, not just how long you live).
This final issue in our four-part series dives into the practical levers that make the biggest difference: Exercise, Nutrition, Sleep, and Emotional Health, plus two bonus sections on Measurement and Long-Term Planning.
These are your tools — simple, intentional, doable. And when practiced consistently, they stack up into a decade-defining difference.
Let’s step into the “doing” part of longevity.
🏋️ Exercise: The Cornerstone of Longevity
🏋️ Exercise: The Cornerstone of Longevity
If Attia had to choose just one lever to extend life, he would pick exercise — every time. Not supplements, not fancy therapies, not gadgets. Movement is the closest thing we have to a true longevity drug. And for adults over 50, this becomes even more critical.
Attia breaks exercise into three domains:
Strength Training
After age 30, adults lose 3–8% of muscle mass per decade — unless they fight back. Strength training rebuilds muscle, protects joints, strengthens the spine, and improves metabolic health. You don’t need a gym membership to begin. Bodyweight squats, resistance bands, dumbbells, kettlebells — all are powerful tools.
West Egg Tip: Focus on foundational lifts — squats, hinges, pushes, pulls — and practice them twice per week with slow, controlled form.
Cardiovascular Training
Longevity favors a strong heart and resilient lungs. Attia recommends a mix of Zone 2 training (steady, conversational cardio) and VO₂ max work (short bursts of high intensity).
West Egg Tip: Walk after every meal. That’s three built-in Zone 2 opportunities a day. Add one burst session weekly — it can be a hill walk, cycling sprint, or rowing interval.
Stability & Mobility
Balance and joint mobility may be the most underrated factors in aging well. Falls are a major cause of late-life decline.
West Egg Tip: Add a 10-minute mobility flow to your morning or evening routine. Chair yoga, stretching, or balance exercises are excellent.
Exercise is the foundation, the engine, the non-negotiable. Everything else builds on it.
🥗 Nutrition: Eating for the Next Decade, Not the Next Hour
🥗 Nutrition: Eating for the Next Decade, Not the Next Hour
Attia avoids diet dogma and focuses instead on principles:
Control Your Glucose
Blood sugar spikes age your metabolism. High glucose contributes to diabetes, cognitive decline, and heart disease.
West Egg Tip:
Eat protein first
Add fiber and vegetables
Walk after meals
These three alone dramatically reduce glucose swings.
Prioritize Protein
Most adults over 50 eat too little protein — and it shows in declining muscle mass.
Aim for: 0.7–1.0 grams of protein per pound of ideal body weight. Spread across meals, this supports muscle repair, immune function, and healthy aging.
Choose Whole Foods
Attia isn’t anti-carb or anti-fat — he’s anti-ultra-processed.
Whole, unprocessed foods create better metabolic stability and fewer cravings.
Practice Time Awareness
You don’t need extreme fasting, but you do need rhythm. Regular meal timing helps regulate hormones, digestion, and sleep.
Nutrition is a tool of stability — it keeps your blood sugar steady, your energy predictable, and your metabolism strong enough to support the exercise and recovery your body needs.
😴 Sleep: The Unsung Pillar of Recovery
😴 Sleep: The Unsung Pillar of Recovery
Sleep is when the brain detoxifies, the body repairs, muscles rebuild, and immune cells recharge. Adults over 50 often struggle with inconsistent sleep — but the solutions are simple and profoundly effective.
Key Practices
Set a regular schedule: Same bedtime, same wake time.
Cool environment: 65–67°F promotes deeper sleep.
Limit screens in the hour before bed.
Avoid heavy meals late in the evening.
Attia’s Sleep Priorities
Treat sleep as a daily appointment, not an optional activity.
Improve sleep hygiene before turning to supplements.
Address sleep apnea — one of the most underdiagnosed threats to longevity.
West Egg Perspective:
Think of sleep as your overnight repair shop. You can’t build a vibrant life during the day if the night crew isn’t doing its job.
💛 Emotional Health: The Hidden Driver of Longevity
💛 Emotional Health: The Hidden Driver of Longevity
Attia calls emotional health the fourth pillar — just as essential as exercise and nutrition. Untreated stress, isolation, resentment, or unresolved trauma ages the body just as surely as poor sleep or poor diet.
Key Elements of Emotional Longevity
Strong Relationships: Loneliness is as damaging as smoking 15 cigarettes a day.
Stress Management: Chronic stress raises inflammation, disrupts sleep, and accelerates disease.
Meaning & Purpose: People with a “why” consistently live longer, healthier lives.
West Egg Tip:
Practice the Total Stress Check-In each week:
Where are you feeling tension?
What are you carrying emotionally?
Where can you create release?
Journaling, community, faith, and heartfelt conversations are powerful longevity tools.
📊 Measurement: What Gets Measured, Improves
📊 Measurement: What Gets Measured, Improves
Attia is obsessive about measurement because data guides action. While you don’t need medical-grade equipment, you do need awareness.
What to Track
Resting heart rate & heart-rate variability
VO₂ max estimates
Strength benchmarks (e.g., deadlift weight, push-ups)
Daily steps
Body composition
Blood glucose trends
Blood panels annually or semiannually
A few simple measures can tell you if your habits are helping or harming your health span.
West Egg Tip:
Start by tracking just three things: daily steps, protein intake, and sleep hours. Build from there.
🧭 Long-Term Planning: Training for Your 90-Year-Old Self
🧭 Long-Term Planning: Training for Your 90-Year-Old Self
This concludes our four-part journey through Outlive — a roadmap not merely for adding years, but for adding life to the years ahead.
Longevity isn’t luck.
It’s not genetics.
It’s not a supplement you order online.
Longevity is a daily practice, built with intentional choices:
Move your body.
Fuel yourself well.
Prioritize rest.
Protect your emotional health.
Track the things that matter.
Train for the life you still want to live.
Your future self is waiting — stronger, calmer, healthier, and more capable.
And the choices you make today are the bridge that will take you there.
Live well. Live intentionally. And build a life that outlives you.
— West Egg Living
🌟 Final Thoughts: Longevity Is Built One Day at a Time
🌟 Final Thoughts: Longevity Is Built One Day at a Time
Attia’s message in Outlive is simple but profound:
We don’t age and then suddenly fall apart. We fall apart because we don’t prepare to age.
Your future self—20, 30, 40 years from now—is relying on the choices you make today:
Move your body.
Eat with intention.
Track your health.
Build strength.
Reduce sugar.
Sleep deeply.
Honor your stress levels.
And above all—stay curious about your health.
At West Egg Living, we believe in aging with purpose, energy, and joy.
You deserve a long healthspan, not just a long lifespan.
Let’s outlive the Four Horsemen together.
Until next week—stay strong, stay curious, and stay well.
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!