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I think Attia’s spiel is that you eat clean, exercise, and take rapamycen. It’s not like those are exclusive options.

In his book he also goes into how it would be silly to skip the important pieces like diet and exercise and only get to the med portions.

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Indeed, and in fact he called the risk profile of rapamycin as picking up a dime in front of a tricycle. It's low risk but low reward.

He's also said if you can't deadhang for 2 minutes or farmers walk 2x your body weight, no longevity drugs are likely yo make more of a difference then getting stronger.

I recall him saying he wouldn't recommend people younger than about 40 take mTOR inhibitors too, worth noting for young longevity enthusiasts. As I understand mTOR activation/inhibition is a tradeoff between promoting and inhibiting "growth" and the latter is counterproductive for young people. IIRC high meat/protein diets also activate mTOR, which might partially explain why primarily plant-based diets are associated with longer lifespans. Fasting also suppresses mTOR, so mTOR inhibitors are sometimes promoted as an easier way to achieve (some of) the same benefits more easily. On the other hand fasting elevates cortisol which inhibits testosterone. I don't know if mTOR inhibitors like rapamycin have the same effect, but it's also a health concern.

Suppressing testosterone has important benefits for longevity. It reverses the atrophy of the thymus gland, therefore it makes the immune system more effective.

That's a high target. Farmer's walk 320 lb on 160 lb? Holy shit that's heavy.

Longevity drugs don't make a difference till that point? Might as well be useless since I think very few people can 2x BW deadlift. If you lift you can do it but most people don't lift heavy.

I may have the numbers wrong. Maybe it was body weight? He had v02 max goals as well. The point was the you lose muscle and cardio fitness as you age, and that leads to decreased health span. You need headroom in those as you age and that will help more than anything else.

In “Outlive” Attia said the goal was for men to farmer’s carry their body weight for a minute (half BW per hand).

Yeah, I’m not sure exactly what he is basing that one. A 1.5x farmers walk for 10-20m is exceptionally strong in my book.

A normal 6' tall 200lb man should be able to farmers walk 400lbs?

I don't think so.

> farmers walk 2x your body weight

no way (no weigh) that's right. deadlifting 2x body weight is pretty significant and i've spent a ton of time around pro athletes.

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