Okay, so I finally finished Attia's brick of a book after 3 months of on-and-off reading. Here's my real talk review:

First off - the science is DENSE. Like, 'Google every third word' dense. But when it clicks? Mind-blowing. That chapter about protein folding and Alzheimer's? Changed how I view my morning eggs.

The exercise section low-key stressed me out though. According to Attia, my 3 weekly gym sessions are basically equivalent to couch surfing. Dude wants us training like Olympic athletes while holding down full-time jobs. Not happening.

What I DID love? The mental health chapter. Finally someone admits that longevity isn't just about kale and deadlifts. His personal burnout story hit hard - especially the part about success being meaningless if you're miserable.

Pro tip: Skip the animal study sections if you're squeamish. My vegan soul cringed through 20 pages before giving up and moving to the nutrition chapter.

Final verdict? 4/5 stars. Will it make you live longer? Probably. Will following all 487 recommendations turn you into a neurotic health robot? Absolutely. Take what works, ignore the rest, and for God's sake don't beat yourself up over that occasional glass of wine.