Input pillars: Sleep - Exercise - Nutrition - Stress/emotional health - Biological factors (exogenous, CV health, immunity) **Objective: Maximizing functional healthspan and maximizing life (minimizing the onset of chronic diseases).** This translates to training practices to be active doing the things I enjoy for a long time and being hyper focused on minimizing chronic disease risk through training, habits and testing. [Background](https://peterattiamd.com/ama14/) **Lifespan: Delaying the onset of chronic disease.** (note: octogenarians usually get one of these, just later) The Four Horsemen of Chronic Disease: The following amounts over 80% of deaths in people over 50 who do not smoke… 1. Atherosclerotic disease (comprised of cardiovascular disease and cerebrovascular disease) 2. Cancer 3. Neurodegenerative disease (Alzheimer’s disease being the most common) 4. “Foundational disease” ⇒ a spectrum of everything hyperinsulinemia to insulin resistance to fatty liver disease to type 2 diabetes - Note relationship between visceral fat and insulin resistance even if BMI is normal. **Healthspan:** Three Components of Healthspan: 5. Cognitive: Dementia/Alzheimer’s. Most important: metabolic health, vascular health, inflammation. - Focus heavily on inflammation. - Use physical/structural to focus on vascular. - Tight clean diet, CGM and insulin/glucose testing for metabolic. No drinking. No sugar. [My food lifestyle](https://publish.obsidian.md/zgw/Health/Pillars%2C+Labs%2C+Supplements/Zach's+Current+Food+Lifestyle). 6. Physical/structural: Muscle mass, stability, strength, aerobic/anaerobic, freedom from pain. - Muscle mass to reduce bone density loss. - Balanced range of motion and mobility. - VO2 Max in the top 10% of my age group minus 10 years 7. Emotional: - Informed by pillars of [Lost Connections](https://freehousecap.notion.site/Lost-Connections-Depression-Johann-Hari-9736a0afece1493ca7b356a06876837a?source=copy_link) - Stress and homeostasis - definitional relationship between cortisol and physiology.[ Why Zebras don't get ulcers](https://www.amazon.com/dp/B0037NX018/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1)