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Physical Health & Longevity Foundations High-leverage, evidence-based rules for sleep, exercise, nutrition, and metabolic health, aimed at a long and capable life rather than at any fad. General principles, not individual medical advice.
43 cards · space to flip · 1–4 to grade · d to go deeper
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Reading list The works this deck draws on, in the order worth reading them. Cards point to a specific chapter or paper where one fits.
01 Book Outlive: The Science and Art of Longevity · Peter Attia with Bill Gifford The best single starting point for this deck: the four big chronic diseases, healthspan over lifespan, and the case for zone 2, VO2 max, strength, and stability as the pillars of training for old age. The exercise chapters carry most of the value. 02 Book Exercised · Daniel Lieberman An evolutionary anthropologist on why nobody evolved to exercise and what the evidence really says about sitting, running, sleep, and strength. The best corrective to fitness myths in either direction. 03 Guideline WHO Guidelines on Physical Activity and Sedentary Behaviour · World Health Organization, 2020 The primary source for the 150 to 300 minutes of moderate activity a week and two days of strength work; the Physical Activity Guidelines for Americans (2018) say the same. Read the adult summary, not the full document. 04 Book Why We Sleep · Matthew Walker The most readable tour of what sleep does for memory, metabolism, and mood. Some of its specific claims have been criticised as overstated (Alexey Guzey's 2019 critique is the best known), so hold the numbers loosely; the broad evidence that chronic sleep loss harms health still stands. 05 Book In Defense of Food · Michael Pollan Eat food, not too much, mostly plants: the clearest short argument for whole foods over nutrient-by-nutrient thinking, and still the best framing for the nutrition cards. 06 Book Ultra-Processed People · Chris van Tulleken What ultra-processed food is, how it is engineered to be overeaten, and the trials behind the claim. The chapters on the NOVA classification and on Kevin Hall's inpatient study are the ones to read. 07 Book Built to Move · Kelly Starrett and Juliet Starrett Ten simple tests of mobility, balance, and daily movement, each with a practice to improve it. The practical companion to the stability and sitting cards. 08 Book Endure · Alex Hutchinson Where the limits of physical performance actually sit, with the brain's role given its due. Best for understanding VO2 max, pacing, and why effort feels the way it does. 