Peter Attia's Longevity Protocols: Medicine 3.0, the Centenarian Decathlon, and Tactical Approaches to Healthspan
A complete interactive course with podcasts, flashcards, quizzes, and written exercises. Not a summary — a structured learning experience.
One-time payment, lifetime access
Your first course is free — no credit card required
30-Day Learning Guarantee — If the course doesn't meet your expectations, we'll refund you. No questions asked.
Course overview
What will I learn in this course?
Peter Attia has built a comprehensive framework for extending not just lifespan but healthspan—the years lived in good health. His work synthesizes exercise science, nutritional biochemistry, sleep research, and emotional health into what he calls Medicine 3.0: a preventive, personalized approach focused on the marginal decade. Most people encounter his ideas through podcast snippets about Zone 2 cardio or continuous glucose monitors, missing the integrated system that connects VO2 max training, protein optimization, lipid management, and psychological resilience. The peter attia longevity protocols aren't isolated hacks—they're interdependent interventions designed around your Centenarian Decathlon, the ten physical tasks you want to perform at age 90.
This course structures Attia's framework into a deliberate learning path. You'll work through podcast episodes that unpack the rationale behind stability training versus traditional strength work, why ApoB matters more than LDL-C, and how sleep architecture affects metabolic health. Flashcards reinforce the mechanisms—insulin sensitivity, muscle protein synthesis, HRV interpretation. Case studies show how real individuals apply these protocols: a 45-year-old building cardiovascular base, a 60-year-old reengineering body composition, someone managing familial hypercholesterolemia. Quizzes test your understanding of exercise prescription principles and nutritional timing. Written assignments with AI feedback challenge you to design your own Centenarian Decathlon and construct a training plan that addresses your specific deficiencies.
This is for fans of The Drive podcast who want to move beyond passive consumption, healthcare professionals integrating longevity medicine into practice, and anyone in their 40s or beyond serious about optimizing the back half of life. You'll leave with frameworks you can implement immediately and a mental model for evaluating new interventions as the science evolves.
Last updated: March 2026 · Created by Erudia's AI curriculum engine from verified sources
Course curriculum
6 modules, designed for mastery
Medicine 3.0 and the Centenarian Decathlon: Reframing Healthspan Optimization
~75 minUnderstand Attia's shift from reactive Medicine 2.0 to preventive Medicine 3.0, and learn how to construct your personal Centenarian Decathlon—the physical and cognitive tasks that define your healthspan goals.
The Four Pillars of Exercise: Stability, Strength, Zone 2, and VO2 Max Training
~85 minMaster Attia's exercise framework: why stability precedes strength, how Zone 2 builds mitochondrial base, and why VO2 max is the strongest predictor of longevity. Learn to structure training that addresses all four domains.
Nutritional Biochemistry: Protein, Energy Balance, and Metabolic Health
~70 minExplore Attia's approach to nutrition beyond caloric restriction—protein requirements for muscle preservation, the nuances of dietary fat, continuous glucose monitoring for metabolic awareness, and time-restricted feeding protocols.
Cardiovascular Risk Management: ApoB, Lp(a), and Lipid-Lowering Strategies
~65 minLearn why Attia focuses on ApoB particle count over standard cholesterol panels, how to interpret lipoprotein(a), and the evidence for statins, PCSK9 inhibitors, and other interventions in primary prevention.
Sleep Architecture, HRV, and Recovery: The Foundation of Health
~80 minUnderstand sleep's role in metabolic health, cognitive function, and longevity. Learn Attia's protocols for sleep hygiene, how to interpret heart rate variability, and when pharmaceutical intervention makes sense.
Emotional Health and Psychological Resilience: The Often-Neglected Pillar
~70 minExplore Attia's journey with emotional health, the connection between childhood trauma and adult physiology, and frameworks for building psychological resilience as part of comprehensive longevity strategy.
What learners are saying
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Everything you need
What formats are included in this course?
Every module delivers content across multiple formats — each chosen for a specific learning science reason.
AI-Generated Podcasts
Two voices — an expert and a curious learner — break down complex topics in engaging conversations. Listening activates different cognitive pathways than reading, deepening comprehension.
Structured Key Concepts
Clear, pedagogically-framed core knowledge organized for progressive understanding. Each concept builds on the last, creating a coherent mental model.
Real-World Case Studies
Applied examples from actual scenarios show how theory works in practice. Case-based learning bridges the gap between knowing a concept and using it.
Interactive Flashcards
Active recall — testing yourself — improves retention by 50%+ compared to passive review (Roediger & Karpicke, 2006). Flashcards make retrieval practice effortless.
Quizzes & Assessments
Multiple-choice questions with detailed explanations test understanding and reveal knowledge gaps before you move on. Mastery-based progression ensures nothing is skipped.
Written Assignments
Writing forces deeper processing than multiple choice. Synthesize your learning by applying concepts to realistic scenarios, with instant AI-powered feedback on your analysis.
How Erudia compares
How does Erudia compare to other learning platforms?
| Erudia | Blinkist | Coursera | NotebookLM | BeFreed | |
|---|---|---|---|---|---|
| Structured courses with mastery gating | Some | ||||
| Podcasts, flashcards, quizzes & assignments | Audio only | Video only | Audio only | Audio only | |
| Generate a course on any topic | Your docs | ||||
| Must prove understanding to advance | Some |
Built on learning science
Every format is here for a reason
Erudia courses combine five proven learning methods into one seamless experience — so knowledge sticks, not just passes through.
Spaced Exposure
Content revisited across multiple formats — audio, text, flashcards, quizzes — reinforces memory through varied repetition. Each encounter strengthens the neural pathway differently.
Retrieval Practice
Flashcards and assessments force active recall — shown to improve retention by 50%+ versus passive reading (Roediger & Karpicke, 2006). Every quiz is a memory-strengthening event.
Synthesis Through Writing
Written assignments require deeper processing than multiple choice. When you explain a concept in your own words, you discover what you truly understand and what you don't.
Multi-Format Learning
Audio, reading, case studies, and interactive practice mirror how people naturally absorb complex information. Each format activates different cognitive pathways, building richer understanding.
Mastery-Based Progression
You can't skip ahead until you've demonstrated understanding. This isn't arbitrary — it's how lasting learning works. Each module builds on the foundations laid by the previous one.
Start learning today
Podcasts, flashcards, quizzes, and written exercises — all in one course.
One-time payment, lifetime access
30-Day Learning Guarantee — If the course doesn't meet your expectations, we'll refund you. No questions asked.
Your first course is free — no credit card required
FAQ
Frequently asked questions
No. The course explains biochemical concepts and physiological mechanisms in accessible terms, though some familiarity with basic biology helps. Attia's work is designed for intelligent laypeople willing to engage with nuance—we maintain that standard while building understanding progressively.
The course teaches you how Attia evaluates interventions—the frameworks for assessing risk-benefit ratios, understanding mechanisms, and interpreting evidence. It doesn't prescribe protocols; it equips you to have informed conversations with your physician about personalized approaches based on your biomarkers and goals.
The course includes case studies of people at different starting points and teaches progression principles. You'll learn how to assess your baseline across the four exercise domains, identify limiting factors, and build a training plan that addresses deficiencies without overwhelming your recovery capacity. Assignments guide you through designing your own phased approach.
Yes — and often richer than traditional single-format courses. Every course is built from curated web sources and structured using proven pedagogical frameworks: spaced exposure, retrieval practice, and mastery-based progression. A supervisor agent reviews all generated content for accuracy, consistency, and depth before it reaches you. The multi-format approach — podcasts, case studies, flashcards, written assignments with AI feedback — creates a more complete learning experience than most human-created courses that rely on video lectures alone.
Each course is divided into modules that take approximately 45-90 minutes each, depending on topic complexity. You can work through them at your own pace — there are no deadlines. Most learners complete a full course within 1-3 weeks depending on depth and schedule.
Every course includes AI-generated two-voice podcasts, structured key concepts, real-world case studies, interactive flashcards, multiple-choice quizzes, and written assignments with AI-powered feedback. All content is generated specifically for your course topic.
Yes. Erudia is fully responsive and works on any device — phone, tablet, or desktop. Listen to podcasts on the go, review flashcards during a commute, or complete assignments on your laptop. Your progress syncs across all devices.
We offer a 30-day learning guarantee. If you complete a course and don't feel you've genuinely learned something new, we'll refund your purchase — no questions asked. We're that confident in the science behind every course.
Yes. Any material you upload is used solely to generate your course. Our AI providers process your content under zero-data-retention agreements, meaning it is never stored, logged, or used for model training. Your files are stored securely in your account and are never visible to other users or shared with third parties.