Outlive Longevity Tracker App
Optimize your healthspan with our longevity tracker, based on Peter Attia’s Outlive principles, covering exercise, nutrition, sleep, and mental health. This app is unofficial and not affiliated with the author or publisher.
Get the detailed summary here.
Your Longevity Dashboard
Last updated: Today
Your Longevity Score
Based on your assessment of the four pillars
Exercise & Physical Health
Nutritional Biochemistry
Sleep
Mental & Emotional Health
Longevity Assessment
Complete this assessment to receive personalized recommendations based on Peter Attia’s Outlive principles. Your responses help calculate your Longevity Score.
Your Personalized Recommendations
Based on your assessment, here are personalized recommendations to improve your longevity across all four pillars.
Exercise & Physical Health
Increase Zone 2 Training
Aim for 150-180 minutes per week of Zone 2 cardio (60-70% of max heart rate) to improve mitochondrial health and cardiovascular efficiency.
Add Stability Training
Include 2-3 stability sessions per week focusing on core, balance, and proper movement patterns as the foundation for strength training.
Incorporate High-Intensity Intervals
Add 1-2 weekly sessions of anaerobic Zone 5 intervals (30-second max efforts with full recovery) to improve metabolic flexibility.
Nutritional Biochemistry
Implement Time-Restricted Feeding
Consider a 16:8 or 14:10 eating window to support metabolic health, autophagy, and cellular repair processes.
Increase Vegetable Intake
Aim for 7-10 servings of diverse, colorful vegetables daily to provide essential micronutrients and support gut health.
Get Comprehensive Blood Work
Schedule annual comprehensive blood panels including lipids, inflammatory markers, hormones, and metabolic indicators to guide personalized interventions.
Sleep
Establish Sleep Consistency
Maintain consistent sleep and wake times (even on weekends) to optimize circadian rhythm and deep sleep quality.
Optimize Sleep Environment
Create ideal sleep conditions: completely dark room, 65-68°F temperature, minimal noise, and no electronics 60 minutes before bedtime.
Monitor Sleep Quality
Consider using sleep tracking technology to measure deep sleep, REM sleep, and sleep efficiency to identify improvement opportunities.
Mental & Emotional Health
Daily Meditation Practice
Implement 10-20 minutes of daily meditation or mindfulness practice to reduce stress, improve focus, and enhance emotional regulation.
Strengthen Social Connections
Prioritize meaningful social connections and community involvement, which are strongly correlated with longevity and reduced cognitive decline.
Purposeful Activities
Engage regularly in activities that provide meaning, purpose, and flow states to support cognitive health and psychological well-being.
Longevity Education Center
Learn about the science behind Peter Attia’s Outlive principles and how they can help extend your healthspan.
Exercise Framework: The Four Pillars
Peter Attia’s exercise framework is built on four essential pillars designed to optimize longevity and functional healthspan:
1. Stability
The foundation of all movement, stability ensures proper joint function, balance, and movement patterns. This pillar focuses on core strength, proprioception, and movement quality to prevent injuries and establish a base for all other physical activities.
2. Strength
Building and maintaining muscle mass is critical for longevity, as it supports metabolic health, functional independence, and injury prevention. Strength training should include compound movements, progressive overload, and exercises that mimic real-life movements.
3. Aerobic Efficiency (Zone 2)
Zone 2 training (60-70% of max heart rate) improves cardiovascular health, mitochondrial function, and metabolic flexibility. This type of training enhances the body’s ability to use fat as fuel and improves overall endurance and cellular health.
4. Anaerobic Performance (Zone 5)
High-intensity interval training improves VO2 max, growth hormone production, and overall metabolic function. These short, intense efforts complement Zone 2 training by targeting different energy systems and providing unique physiological benefits.
Nutritional Biochemistry
Attia’s approach to nutrition focuses on personalization based on biochemical individuality rather than prescribing a one-size-fits-all diet:
Metabolic Health
Maintaining optimal glucose control, insulin sensitivity, and metabolic flexibility is central to longevity. This may involve strategies like time-restricted feeding, carbohydrate management, and monitoring of glucose responses.
Nutrient Density
Prioritizing foods rich in micronutrients, phytonutrients, and essential fatty acids supports cellular health and reduces disease risk. Diverse vegetable intake is especially important for providing a wide spectrum of beneficial compounds.
Personalized Approach
Using blood biomarkers, genetic information, and individual responses to guide nutritional choices rather than following generic dietary guidelines. Regular testing helps refine and adjust the nutritional approach.
Fasting & Time-Restricted Feeding
Strategic use of eating windows and fasting periods to promote autophagy, cellular repair, and metabolic health. This includes approaches like 16:8 fasting, periodic longer fasts, or personalized eating schedules.
Sleep Optimization
Sleep quality and quantity are fundamental to nearly every aspect of health and longevity:
Sleep Architecture
Understanding and optimizing the different stages of sleep (deep sleep, REM sleep, light sleep) is crucial for cognitive function, emotional regulation, and physical recovery. Each stage provides unique benefits for brain and body health.
Circadian Rhythm Alignment
Maintaining consistent sleep-wake cycles aligned with natural light patterns optimizes hormonal function, metabolism, and cellular repair processes. This includes strategies for light exposure, meal timing, and activity scheduling.
Sleep Environment
Creating optimal conditions for sleep: complete darkness, cool temperature (65-68°F), minimal noise, comfortable bedding, and limited EMF exposure. These environmental factors significantly impact sleep quality and duration.
Sleep Hygiene Practices
Implementing behavioral and lifestyle practices that support quality sleep: avoiding screens before bed, limiting caffeine and alcohol, establishing pre-sleep routines, and managing stress through relaxation techniques.
Mental & Emotional Wellbeing
Psychological and emotional health are powerful determinants of longevity and healthspan:
Stress Management
Developing effective strategies to manage acute and chronic stress, which can otherwise accelerate aging and contribute to disease. This includes mindfulness practices, breathing techniques, and cognitive reframing.
Social Connections
Building and maintaining meaningful relationships and social networks, which research consistently shows is one of the strongest predictors of longevity. Quality social connections provide emotional support, purpose, and cognitive stimulation.
Purpose & Meaning
Engaging in activities that provide a sense of purpose, meaning, and flow, which correlate strongly with both psychological wellbeing and physiological health markers. Having purpose is associated with reduced mortality risk across all age groups.
Cognitive Health
Maintaining cognitive function through continuous learning, novel challenges, and neuroplasticity-promoting activities. Mental stimulation and cognitive training help preserve brain function and protect against neurodegenerative conditions.
Medicine 3.0: A New Paradigm
Peter Attia’s concept of Medicine 3.0 represents a shift from reactive treatment to proactive prevention and optimization:
Medicine 1.0
Traditional approach focused on treating acute illness and infectious diseases after they occur.
Medicine 2.0
Current standard approach that manages chronic diseases but often fails to address root causes or prevention.
Medicine 3.0
Proactive approach focused on extending healthspan through personalized prevention, early intervention, and optimization.
Your Health Trends & Insights
Track your progress over time and gain insights into your longevity journey.
Longevity Score Trend
Pillar Progress
Exercise & Physical Health
Nutritional Biochemistry
Sleep
Mental & Emotional Health
Key Insights
Strongest Areas
- Social connections are a significant strength
- Sleep duration is consistently optimal
- Strength training frequency is excellent
- Purpose & meaning score is high
Areas for Improvement
- Zone 5/HIIT training frequency is low
- Biomarker tracking needs attention
- Time-restricted feeding implementation
- Sleep consistency could be improved
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