Sublime

an ideal scenario, you’d instead be moving all day long at a low intensity, lifting heavy things, sprinting occasionally, and perhaps engaging in a longer stamina-challenging effort once every one to two weeks, not crushing yourself at the gym for forty-five to sixty minutes a day and then staying sedentary the rest of the day. The gym-based

The loads we experience in today’s world differ hugely from the loads people experienced a hundred, a thousand, and ten thousand years ago. Yet we blithely accept that our health issues—which so many of us share—are genetic. Genetic, a term we’ve internally defined as beyond our control. Whether out of convenience or ignorance, we have failed to

Journalist Steven Kotler, who’s made a career out of studying exceptional people performing at their best, puts it simply: “Exercise is nonnegotiable for peak performance.”

(maximum of one day per week). • Perform resistance training. • Perform long-distance cardiovascular training. • Avoid anabolic steroids (yes, they are illegal; and yes, they decrease leptin). • Eat a high-protein diet. • Don’t eat too much fructose. • Don’t drop your calories too low on a diet (at most, drop 500–600 calories per week).

Whether you move or not, your choice stimulates the cytoskeletons of all your cells in a way that signals “this behavior is what I do, so please adapt.” The current epidemic of osteoporosis—specifically loss in the wrists, ribs, spine, and head of the thigh bone—speaks volumes about how we move.

(For a video demonstration of the Barry Get-Up, please visit www.peterattiamd.com/​outlive/​videos.) Everyone should be able to do

To keep your body getting fitter you have to keep it reeling in a constant state of adaptation. Variety in fitness is the only way to do this, quality over quantity, breaking up the

3. Please explain that research shows that consistent, lower-intensity movements (walking, yoga, stretching classes) demonstrate greater long-term decreases in body fat than high-intensity and joint-damaging high-impact exercise sessions.