At 75, both men and women fall off a cliff,” says Dr. Peter Attia

Dr. Peter Attia Reveals How to Make Your Final Decade of Life Your Best One

We all want to live long. But more importantly, we want to live well—to move, think, and love fully right up to the end.

That’s what world-renowned longevity expert Dr. Peter Attia calls “the war on the marginal decade”—those final 10 to 15 years of life when so many people lose half their physical and mental capacity.

His question is simple:

“What if we could make those years the most enjoyable instead of the most limited?”

As a coach who helps people over 40 strengthen their mind, body, and spirit, I couldn’t agree more. The science Dr. Attia shares confirms what Scripture has said all along: we’re called to steward our bodies well, not for vanity’s sake, but so that we can serve, love, and live out God’s purpose longer and stronger.

What Is the “Marginal Decade”?

At around age 75, both men and women “fall off a cliff,” as Dr. Attia puts it. On average, we lose about 50 percent of our total capacity—strength, balance, energy, and even mental sharpness.

Think about it. Most of us have watched this decline happen to a parent or grandparent. The question is: what can we do today to slow or even reverse that curve?

Dr. Attia believes the answer lies in how we train right now—because what you do in your 40s, 50s, and 60s determines how strong and capable you’ll be in your 70s and 80s.

Medicine 3.0: Prevention Over Prescription

Dr. Attia calls his approach Medicine 3.0—a radical shift from treating disease after it appears to preventing it decades earlier.

That means:

• Tracking muscle mass, VO₂ max, and strength, not just cholesterol or blood pressure.

• Using tools like a DEXA scan to check bone density and body fat percentage.

• Training your body like an athlete—not for the Olympics, but for old age.

This proactive mindset mirrors a Biblical truth:

“Whatever you do, do it all for the glory of God.” — 1 Corinthians 10:31

Taking care of your health isn’t about perfection. It’s about stewardship—treating your body like the temple it is, so you can continue to live with purpose.

The Best “Drug” for Longevity: Exercise

According to Dr. Attia, the most powerful drug for longevity is exercise.

He personally trains about 10 hours a week—mixing strength training, cardio, and mobility work. But you don’t need to spend hours in the gym. You just need consistency and intentionality.

Science is clear:

• Higher VO₂ max scores are directly linked to lower risk of death.

• More muscle mass means better metabolic health, balance, and independence.

• Even modest resistance training helps delay cognitive and physical decline.

Every time you lift, move, or walk, you’re investing in your future self. You’re saying, “I plan to be strong at 80.”

And for those of us walking in faith, it’s more than fitness—it’s obedience. God gave you a body to be used, not wasted.

The Missing Piece: Emotional and Spiritual Health

Longevity isn’t only about exercise or nutrition. Dr. Attia is open about his own mental and emotional journey—healing from trauma, going through therapy, and rebuilding relationships.

He says one of the strongest predictors of a long, healthy life is having deep, loving relationships.

That’s where faith fills the gap. True health means peace, purpose, and connection—living in community and walking with God daily. Longevity without joy or love isn’t really living.

The Timeline Exercise: Your “So That” Moment

One of Dr. Attia’s most powerful tools is something he calls the Timeline Exercise.

He maps out a patient’s life to 90 or 100 years old, plots when their kids might have children, and then asks:

“What do you want to be able to do when you’re 80? Who do you want to be present for?”

That’s what I call your So That.

• I train today so that I can play with my grandkids tomorrow.

• I move today so that I can serve God with energy when I’m older.

• I eat well today so that I can avoid disease and live with purpose.

When you know your “So That,” your daily choices suddenly have eternal meaning.

Faith, Fitness, and the Final Decade

Your marginal decade doesn’t have to be marked by decline or dependency. It can be filled with vitality, service, and joy.

Start training now—physically, mentally, and spiritually—so you can finish your race strong.

Because as Dr. Attia says,

“What’s the point of living long if you don’t have people to share it with?”

And as Scripture reminds us:

“I have come that they may have life, and have it to the full.” — John 10:10

Ready to Make Your Next Decade Stronger?

If you’re 40 or older and want to learn how to train your body and spirit for longevity, visit GetYouInShape.com.

Our Transformed Temple Coaching Program helps busy men and women over 40 build strength, energy, and faith—so you can look and feel younger, live longer, and make every decade count.

Below is the full interview with Dr. Attia on 60 minutes