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Weekly · Sunday Morning

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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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How to practically change your behaviors | Peter Attia & James Clear — Whalespan

Content›Video›How to practically change yo…

How to practically change your behaviors | Peter Attia & James Clear

Peter Attia16m · 2023-09-16

Claims Made

30

Claims Supported

25

Support Rate

83%

Support rate

25 of 30 claims supported

25 supported5 partial / not

Claims from this content

22

✓Well SupportedThe speaker focuses on upgrading existing behaviors to be more high-leverage rather than solely breaking bad habits.✓Well SupportedNudging makes a desired habit obvious and the path of least resistance.✓Well SupportedThe environment is a potent cue for habits, and changing behavior may require different strategies for different cues and times of day.✓Well SupportedFreezing cookie dough balls and baking only two at a time limits consumption.✓Well Supported

More from Peter Attia

Peter Attia on Zone 2 Cardio

Peter Attia on Rapamycin (with Matt Kaeberlein)

Attia walks back the clinic protocol: too aggressive for healthy adults

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

Removing unhealthy foods from the home can promote healthier choices.

✓Well SupportedBreaking down a habit like smoking into specific instances allows for targeted interventions for each instance.

◐Partially SupportedEnvironmental cues and the ease of choices significantly influence habit formation and behavior.

◐Partially SupportedCouples can positively influence each other's training habits by motivating each other to exercise.

◐Partially SupportedReversing a negative behavioral spiral requires gaining a foothold with even a small action to shift momentum positively.

◐Partially SupportedIndividuals in drug rehabilitation are more likely to relapse if they return to their original environment after detox.

◐Partially SupportedMaking numerous small environmental changes, such as organizing a living space, increases the likelihood of choosing healthy behaviors.

◐Partially SupportedConsuming Wheat Thins is difficult to avoid when they are present in the pantry, especially for adults who may have a lower tolerance for them compared to children.

◐Partially SupportedPartner accountability can negatively impact nutrition habits if both partners are disinclined to cook on different days, leading to increased ordering of takeout.

◐Partially SupportedTo change behavior, modify the first or third law of behavior change (making cues obvious or attractive).

◐Partially SupportedFocusing on building new, good behaviors can displace old, bad ones by consuming time and resources.

◐Partially SupportedIntroducing a new, healthy habit, such as working out for an hour daily, can naturally reduce time spent on less desirable activities.

◐Partially SupportedAn e-cigarette might be a necessary intermediate step to maintain socialization while quitting smoking.

◐Partially SupportedReplacing a cigarette with coffee might be a viable alternative for the morning commute smoking habit to fulfill the waking-up desire.

◐Partially SupportedThere are three primary methods to break a bad habit: complete elimination, curtailment, or replacement with a new behavior.

◐Partially SupportedMoving a desired app to the phone's home screen increases the likelihood of engaging in that desired behavior.

◐Partially SupportedThe availability of readily accessible cookies can lead to overconsumption, whereas controlled preparation limits intake.

◐Partially SupportedScaling habits down makes them more likely to be completed.