Apply Attia-style longevity thinking to your own data
Apply the frameworks Peter Attia describes in Outlive to your own records: the centenarian decathlon, the four horsemen and a stability, strength and aerobic training base, with protein and sugar targets you can track.
Peter Attia's book Outlive and his podcast The Drive describe a prevention-first approach to longevity. AumniVIDA's Attia-style protocol is community-compiled from those published frameworks. Peter Attia has not reviewed or endorsed it, and the protocol shows that provenance in the app.
The protocol applies three of his frameworks to your own history:
- Centenarian decathlon. Name what you want to be able to do physically in your last decade, such as carrying groceries upstairs or lifting a grandchild, and train today for the capacities those tasks need.
- Four horsemen. Organize long-term risk around cardiovascular disease, cancer, neurodegeneration and metabolic dysfunction, using your own labs and measurements where they speak to each one.
- Training taxonomy. Balance stability, strength, aerobic base (Zone 2) and peak aerobic work (VO2max intervals).
The targets
AumniVIDA scores these from your logged meals and measurements, and shows the evidence grade for each protocol.
Targets
- Protein: at least 1.6 g/kg/day
- Protein: at least 25 g at most meals
- Added sugar: at most 5 % of energy
How AumniVIDA follows it with your data
- Track protein and sugar. The nutrition scorecard follows protein adequacy, protein spread across meals and added sugar.
- See where your training leans. With workout data from Apple Health or Oura, the coach points out when your training over-indexes on one area, such as plenty of Zone 2 and no strength work.
- Follow your markers. Put ApoB or LDL, HbA1c, VO2max and resting heart rate on one history, compared with your own baseline.
- Ask the coach. Ask how your recent results relate to the four horsemen, and get answers that use your data and name their sources.
Follow up to five protocols on the free plan, or the full library with Pro. Rank them, and when two protocols disagree, the higher-ranked one guides the app.
The evidence
The protocol cites the frameworks as published. Its nutrition targets come from the cited research literature, not from the author directly.
- Attia, P.: Outlive: The Science and Art of Longevity (2023)
- The Drive podcast: published episodes on ApoB, zone 2, and stability
Before you start
The coach explains your data in this framework. Diagnosis, medication and screening decisions stay with you and your clinician. AumniVIDA explains your data for general wellness; diagnosis and treatment decisions stay with you and your clinician.