Dr. Peter Attia vs. Tim Ferriss (#352) - The Blog of Author Tim Ferriss

Everyone wants to live a long, healthy, and happy life. 

But, seldom do we talk about how to do this successfully and what habits we can embrace in each stage of our lives. After all, our bodies are very different in our teens, mid-20s, 30s, and beyond. Every decade comes with a certain set of limitations and obstacles, refining our regimes to our changing bodies is crucial when it comes to ensuring we have a high quality of life well into our 80s and beyond.

Dr. Peter Attia, a Canadian-American physician, author, and renowned researcher in the field of longevity medicine has shared his secret tips on how to age well for each decade of life.

Dr. Attia is well-known in the longevity space and is the author of the critically acclaimed book "Outlive: The Science and Art of Longevity," in which he shares his extensive research and practical insights on optimizing health and extending the human lifespan. 

Additionally, Attia hosts the popular "Drive" podcast, where he engages in thought-provoking discussions with experts from various fields related to longevity and well-being.

His work has inspired countless individuals to adopt lifestyle habits that promote overall well-being and combat the effects of aging.So, we believe his tips will help you reach your fitness goals and lead healthy and happy lives.

We have split his tips and tricks by decade to make it easy for you to sift to the section you want to learn about.

Ready? Let’s go.


During the teenage years, it's important to build a strong foundation for both mental and physical health.

This sets the stage for a lifetime of well-being. 

For the mind, practice self-compassion by treating yourself like a dear friend when faced with self-judgment or criticism. 

For the body, take advantage of your peak performance capacity by:

  • Building a reserve of muscle through resistance training
  • Engaging in physical activities that challenge your strength and endurance

20s and 30s  

The 20s and 30s are often marked by the stresses of early adulthood, such as building a career and managing new responsibilities. 

During this time, prioritize practices that promote emotional health. 

For the mind, manage stress through exercise, quality sleep, social connections, and engaging in activities you enjoy. 

For the body, focus on:

  • Training for cardiovascular fitness through endurance activities like marathons and triathlons
  • Continuing resistance training to maintain muscle mass


As you enter your 40s, it's essential to cultivate self-reflection and self-care habits. 

For the mind, practice gaining perspective on challenges by writing them down, revisiting them after 30 days and 6 months, and reflecting on positive outcomes. 

For the body, emphasize:

  • Strength training to counteract age-related muscle shrinkage
  • Aiming for exercises like carrying your body weight for 1 minute


In your 50s, cognitive and physical declines may start to become more noticeable. 

Counteract these changes by engaging in activities that stimulate both mind and body. 

For the mind, exercise regularly and spend time in nature without electronics to maintain cognitive function. For the body:

  • Allow more time for warming up, cooling down, and recovery to avoid injury
  • Test your leg strength with a 2-minute wall-sit


As you enter your 60s, it's crucial to prioritize emotional well-being and balance. 

For the mind, increase your emotional capacity by doing things you truly enjoy and that bring you fulfillment. 

For the body, focus on:

  • Emphasizing single-leg exercises like lunges to improve balance and stability
  • Incorporating balance drills, such as standing on one leg with eyes closed


In your 70s, maintaining a positive outlook and continuing physical activity can significantly impact your quality of life. For the mind, stay young by looking forward to the future rather than dwelling on the past. For the body:

  • Continue exercising to maintain muscle mass and reduce the risk of falls
  • Engage in resistance training to preserve strength and mobility

To Round it Up

No matter your age, it's never too late to adopt habits that support your overall well-being. 

Remember, significant muscle atrophy and physical performance decline are not inevitable consequences of aging but rather the result of disuse. 

By prioritizing exercise, strength training, and cardiovascular endurance, you can enhance both your physical and cognitive function, ultimately leading to a higher quality of life in your later years.