The last decade decides
Attia's centenarian decathlon asks what you want to be able to do at eighty — lift a grandchild, carry luggage, get off the floor — then reverse-engineers today's training.
Four pillars
Strength, aerobic base, stability and metabolic health. Sleep, per Walker, is the substrate all four sit on; skip it and the rest degrades.
Guard the joints
Longevity training rewards consistency over intensity. The injury you avoid at forty is the decade you keep at seventy.