The Complete Centenarian Decathlon Resource Guide

Peter Attia: Outlive — The Science of Longevity Paid Article The foundational text defining the Centenarian Decathlon framework — 10 physical feats to train for your final decade.

The Centenarian Decathlon Explained Free Article Attia's original framework: picking 10 activities you want to do at 100 and reverse-engineering the training.

Huberman Lab: Longevity Protocols Free Video 3-hour deep dive on exercise, nutrition, and supplementation for extending healthspan with timestamped chapters.

Blue Zones — Lessons from the World's Longest-Lived Free Article Dan Buettner's research on five regions where people routinely live past 100 — movement patterns, diet, social structure.

National Institute on Aging Free Article Federal research portal on aging biology, clinical trials, and evidence-based healthspan interventions.

Buck Institute for Research on Aging Free Article Leading aging research center — publishes accessible summaries of their geroscience findings and clinical work.

AMA #40: The Centenarian Decathlon Deep Dive Free Video Attia answers listener questions on defining your personal decathlon, training intensity, and age-specific modifications.

Outlive Foundation — Evidence Tier Database Free Tool Community-maintained database tiering longevity interventions by evidence quality: proven, promising, experimental.

Attia: Exercise Category Archive Free Article Zone 2 cardio, VO2 max intervals, stability work — the complete Attia exercise framework with protocols.

Barbell Medicine — Strength for Longevity Free Article Evidence-based resistance training guides from physicians — squat, deadlift, and press protocols for all ages.

Zone 2 Training Guide — TrainingPeaks Free Article How to find and train at Zone 2 heart rate — the mitochondrial efficiency zone linked to 30% lower all-cause mortality.

Peter Attia: VO2 Max Training Protocols Free Video 4x4 Norwegian protocol explained — the interval method that improves VO2 max by 10-15% in 8 weeks.

Squat University — Mobility & Stability Free Video Dr. Aaron Horschig's movement library — hip, ankle, and thoracic mobility drills essential for maintaining function past 70.

ExRx.net — Exercise Prescription Free Tool Free exercise directory with muscle maps, proper form videos, and program templates — the Wikipedia of strength training.

GORUCK Rucking Guide Free Article Walking with a weighted pack — low-impact Zone 2 training that builds bone density, posture, and carries into your 80s.

BFR Training — Low-Load Strength Gains Free Article Blood flow restriction training lets you build muscle at 20-30% 1RM — useful for injury recovery and joint-friendly hypertrophy.

GMB Fitness — Movement Skill Training Free Tool Bodyweight locomotion patterns — bear crawls, crab walks, cartwheels — training the balance and coordination you'll need at 85.

The Foundation of Exercise — Attia Free Article Why stability precedes strength in the longevity hierarchy — and the 4 movement patterns every decathlon athlete needs.

InsideTracker — Blood Test Analysis Paid Tool Personalized blood panel with AI-driven recommendations — tracks 40+ biomarkers relevant to healthspan and performance.

TruDiagnostic — Biological Age Testing Paid Tool Epigenetic clock testing via blood draw — measures your biological age using DunedinPACE and GrimAge algorithms.

Function Health — Comprehensive Panel Paid Tool 100+ biomarker panel for $499/year — includes ApoB, Lp(a), hsCRP, insulin, and full hormone panel.

VO2 Max Testing Guide — Attia Free Article Why VO2 max is the single strongest predictor of all-cause mortality — and how to test yours for under $150.

DEXA Scan Locator — Body Composition Paid Tool Find a DEXA scan near you — measures bone density, visceral fat, and lean mass with clinical precision for ~$100.

Oura Ring — Sleep & Recovery Tracking Paid Tool Wearable tracking HRV, sleep stages, body temperature — nightly data on your recovery quality and readiness to train.

What to Measure for Longevity — Attia Free Article The 6 biomarker categories that matter: metabolic, cardiovascular, cancer screening, cognitive, physical capacity, hormonal.

Ezra — Full-Body MRI Screening Paid Tool AI-assisted full-body MRI scanning for early cancer detection — scans 13 organs in under 60 minutes.

Marek Diagnostics — Longevity Bloodwork Paid Tool Comprehensive panels ordered through Attia-affiliated diagnostics — ApoB, Lp(a), fasting insulin, and 60+ markers.

Grip Strength: The $20 Mortality Test Free Article Grip strength below 27kg in men predicts 17% higher all-cause mortality — test yours with a $20 dynamometer.

Nutritional Biochemistry Series — Attia Free Article 12-part series on protein requirements, insulin dynamics, and macronutrient optimization for aging adults.

Precision Nutrition — Evidence-Based Coaching Paid Tool Free macro calculator plus coaching certification — the gold standard for evidence-based nutrition programming.

Valter Longo — Fasting Mimicking Diet Research Free Article The USC Longevity Institute's research on 5-day fasting-mimicking protocols — reduces biological age markers by 2.5 years.

Examine.com — Supplement Evidence Database Free Tool Independent analysis of 700+ supplements — graded by evidence quality with human vs. animal study distinction.

Chrono-Nutrition — Meal Timing Research Free Article Research summaries on time-restricted eating — why eating within a 10-hour window improves metabolic markers by 3-5%.

WHOOP Sleep Optimization Guide Free Article Data-driven sleep protocols from 100M+ nights of wearable data — how deep sleep percentage correlates with HRV recovery.

Protein Requirements for Aging Adults Free Article Why the RDA of 0.8g/kg is insufficient — research supports 1.2-1.6g/kg for maintaining muscle mass past age 50.

Levels Blog — Glucose & Metabolic Health Free Article CGM-backed research on meal timing, food combinations, and exercise timing for optimal glucose control.

Sleep: The Ultimate Recovery Tool — Attia Free Article 7-9 hours isn't negotiable — sleep debt accelerates biological aging by 2-3x based on epigenetic clock data.

Supp.ai — AI Supplement Checker Free Tool Cross-reference any supplement against published research — instant evidence summary with study counts and effect sizes.

WHOOP Strap — Recovery & Strain Tracking Paid Tool Subscription wearable tracking HRV, respiratory rate, and strain — daily recovery score to optimize training load.

Levels — Continuous Glucose Monitor Paid Tool CGM for non-diabetics — real-time glucose feedback to optimize meal choices, exercise timing, and metabolic flexibility.

Joovv — Red Light Therapy Panels Paid Tool Medical-grade 660nm/850nm panels — photobiomodulation evidence for mitochondrial function, skin aging, and recovery.

Eight Sleep — Smart Mattress Cover Paid Tool Temperature-regulating mattress cover with sleep tracking — biometric data plus active heating/cooling for deep sleep optimization.

Cold Plunge Tubs — Home Setup Guide Paid Article Comparison of home cold plunge options — maintaining 39-50°F for the 2-11 minute protocols shown to increase norepinephrine 200-300%.

AG1 — Daily Greens Supplement Paid Tool Comprehensive micronutrient powder — not a longevity miracle, but fills common gaps in vitamin D, K2, magnesium, and B vitamins.

Muse — EEG Meditation Headband Paid Tool Real-time brainwave feedback during meditation — studies show 8 weeks of use increases alpha wave activity by 18%.

Quanty — Longevity Protocol Tracker Free Tool Free web app for tracking your decathlon exercises, biomarkers, and protocol adherence — export data for your physician.

Setting Up Your Home Longevity Lab Free Video Walkthrough of a $2,000 home setup: cold plunge, red light, pull-up bar, and basic blood testing — the essentials.