Peter Attia

Now, exhale fully through pursed lips for maximum compression and air resistance, to strengthen the diaphragm. Blow all that air out, fully emptying yourself before your shoulders round or your face or jaw gets tense. Very soon, you will see how a full exhale prepares you for a good inhale, and vice versa. Repeat the process for five breaths and do two to three sets. Be sure to pause after each exhale for at least two counts to hold the isometric contraction—this is key, in DNS.

Ten seconds is a respectable time; in fact, the ability to balance on one leg at ages fifty and older has been correlated with future longevity, just like grip strength.

Our grip can be firm yet feathery, transmitting force with finesse.

in order to go faster, you need to go slower.

You will find more video demonstrations on my website, at www.peterattiamd.com/ outlive/ videos.

Exercise has the power to change us profoundly, even if we’re starting from zero,

Religion is a culture of faith; science is a culture of doubt.
—Richard Feynman

Nutrition is relatively simple, actually. It boils down to a few basic rules: don’t eat too many calories, or too few; consume sufficient protein and essential fats; obtain the vitamins and minerals you need; and avoid pathogens

The point is that humans are terrible study subjects for nutrition (or just about anything else) because we are unruly, disobedient, messy, forgetful, confounding, hungry, and complicated creatures.

someone who smokes cigarettes is at more like 1,000 to 2,500 percent (ten to twenty-five times) increased risk of lung cancer, depending on the population being studied.