2026 Resolution

outlive plan per Attia's book

Day	Protocol	Intensity / Metric	“Outlive” Rationale
Mon	Strength (Lower)	1.5 × Bodyweight Squat (Target)	Leg strength is the #1 predictor of stability in old age.
Tue	Zone 2 Run	45–60 min @ ~7:15 min/km	Builds mitochondrial density to prevent Type 2 Diabetes.
Wed	Strength (Upper)	2 min Dead Hang / Max Pushups	Grip strength is a highly correlated proxy for brain health.
Thu	Zone 2 Run	45–60 min @ ~7:15 min/km	Trains your body to oxidize fat rather than just glucose.
Fri	VO₂ Max (4×4)	4 min Hard / 4 min Easy (×4)	Moving from 25th to 95th percentile = ~5× mortality risk reduction.
Sat	Long Ruck / Run	90 min Zone 2 (with 10–15 kg pack)	Rucking builds “Chassis” (bone density) and “Engine” simultaneously.
Sun	Stability	20 min DNS / Balance Drills	Prevents the “Final Fall”: 50% of 80-year-olds die within a year of a hip fracture.

high protein + omega3 EPA/DHA + 7.5 hours sleep

keep a diary here