Peter Attia
Dr. Peter Attia, a leading expert in longevity, offers practical strategies for achieving optimal health, drawing from his extensive knowledge in nutrition, exercise, sleep, emotional well-being, and pharmacology. Through his popular podcast, The Peter Attia Drive, and his bestselling book, Outlive: The Science & Art of Longevity, he helps individuals live healthier, more vibrant lives. Dr. Attia integrates insights from various scientific fields, such as nutritional biochemistry and endocrinology, to delay the onset of chronic diseases and improve overall quality of life.
Morning Routine
4 am Wake Up.
“It is not uncommon for me to wake up at 4 a.m. and go to bed at 8 p.m.”
“Now, on a weekend I might push to 9 to 5, but no more than 10 to 6…I just find that golden time from 4 to 7 am to be the most productive hours of the day.”
Dr Attia hydrates starts the day with Biosteel sports hydration mix, a cafeine/sugar free way to hydrate.
Meditate
“If I meditate for 20 minutes in a day, I’m not meditating for those 20 minutes. I’m meditating for the other 23 hours and 40 minutes.”
“I like to get up early, and the first thing I want to do is sort of meditate so I use one of two apps very commonly 10% Happier and Waking Up”
"I usually like to do a lesson and a meditation together. So, you listen to a lesson, which will, in many ways, get you ready to think about the day, and then do a meditation."
If you want to start meditation, consider reading our Daily Meditation Routine article.
Supplements
Dr. Attia emphasizes that nutrition is a key component of longevity, though consistently achieving proper nutrition can be challenging. To simplify this, he incorporates AG1 into his routine as a foundational supplement. He explains that taking one scoop daily ensures he receives the essential nutrients his body needs. He adds, “I take a scoop of AG1 every day, regardless of what else I’m eating. I just know if I’m taking AG1, I’m getting exactly, if not probably a little bit more, than what I need.”
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1 scoop of AG1 Green Powder per day
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2 tablets of SlowMag (Magnesium) in the morning.
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Curcumin Extract (Theracurmin) (90-180 mg) for cognitive function
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Omega-3 Fish Oil (2 grams per day)
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Vitamin D to target a blood level of 40-60 ng/ml of 25-hydroxy vitamin D
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Multiple types of magnesium throughout the day (up to 1 gram total), alternating between Now Mag Citrate and Carlson Mag Oxide
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1 Baby Aspirin
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1 shake of Protein Powder per day
Coffee
Dr. Attia on his "Morning Coffee Ritual"...“My Favourite French Press Recipe:
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4 tablespoons of Zabar’s Coffee, Roaster fresh
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½ tablespoon of Worldwide Botanicals French Chicory Root - Dark Roast
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2-3 dashes of Organic Ground Cinnamon
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Cap full of Pure Vanilla Extract by Simply Organic”
“Making a really good French Press is something I like to do”
Dr. Attia enjoys making a high-quality French press coffee for his wife.
Breakfast
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Eats 8 eggs, including 4 whole eggs and 4 egg whites, with toast and butter.
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Dr. Peter Attia recommends Magic Spoon, Cereal with high protein and 0g sugar - Keto friendly
Protein Shake
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Drinks a protein shake made with 24 ounces of almond milk, 50 grams of Protein, and frozen fruit.
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“One gram per pound of body weight per day (2.2 g/kg/day) is a good place to start,”
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Dr. Attia uses a Continuous Glucose Monitor to check carbohydrate consumption in real time.
Workout focus on four pillars:
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Stability: Daily training dedicated to improving stability.
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Strength: 3 days per week focused on building strength.
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Aerobic Efficiency: 3 hours per week, split into 3-4 sessions, to boost aerobic capacity.
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Anaerobic Performance: 2 sessions per week targeting anaerobic performance.
Workout Schedule
Monday: 10 mins stability exercises + 1 hr lower body strength training.
Tuesday: 10 mins stability exercises + 1 hr zone 2 cardio.
Wednesday: 10 mins stability exercises + 1 hr upper body strength training.
Thursday: 10 mins stability exercises + 1 hr zone 2 cardio.
Friday: 10 mins stability exercises + 1 hr lower body strength training.
Saturday: 10 mins stability exercises + 1 hr zone 2 cardio + 30 mins zone 5 intensity.
Sunday: 10 minutes of stability exercises + 1 hr of zone 2 cardio+ 30 mins upper body strength training.
Strength Training Routine
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Recommends a Hex bar for deadlifts to reduce the risk of injury.
Dr. Attia’s two favorite Squat/Deadlift Sets:
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Warm-up: 7-10 sets, ascending in weight.
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Main Set: 5x5 reps, 4x10 reps, 3x20 reps.
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Test Sets: Ascending sets of 5 reps until failure, followed by two drops in weight.
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Aerobic Efficiency & Anaerobic Performance Routine:
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20-30 minutes on Stairmaster for zone 2 and zone 5
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Tabata or boot-camp-style workouts
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Uses Wahoo Kickr with Trainer Road.
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“I love this so my Zone 5 is mostly done on my Stairmaster which is my absolute favorite piece of equipment, that's not a bicycle”
Lunch Routine
Other Occasional Meal Choices
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Seven hard-boiled eggs, an avocado and 2 oz of cheese.
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Two liters of a homemade super starch shake, named "Peter Kaufman," made with heavy cream, zero-sugar almond milk, a package of chocolate super starch, 2 tbsp of almond butter, an additional 20 g of whey protein, and frozen strawberries.
Peter Attia recommends intermittent fasting, particularly the 16/8 fasting method, for longevity proponents.
Dinner Routine
Dr. Attia’s dinner varies, but he tracks it with an app to meet his goals.
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One option is a huge salad with one pound of salmon, and berries for dessert.
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He also enjoys an omelet with six eggs, cheddar, veggies, steamed broccoli, and almond butter.
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Curry stir-fry with tofu, carrots, broccoli, bell peppers, mushrooms, zucchini, and squash is another favorite.
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Steak or salmon with a meat-free salad is on his dinner list too.
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Occasionally, he savors seaweed salads, sashimi, a California roll, and specialty rolls.
Dr. Attia’s Snacks:
Occasionally snacks on macadamia nuts, or an apple with nut butter.
Reading Routine
Books on Dr. Attia’s bedside table:
1- Historical Nonfiction:
2- Self-Improvement:The Four Agreements by Don Miguel Ruiz
1) Historical Nonfiction:
Red Notice by Bill Browder.
“I’m always reading about something that happened. Reading about remarkable events, things that we can’t really fathom could happen until they do, is a constant reminder to think outside my comfort zone and contemplate possibilities that many might dismiss as impossible. The current book I’m reading is Red Notice by Bill Browder.”
2) Self-Improvement:
“I’m usually reading something to make me better. The current book is The Four Agreements by Don Miguel Ruiz. I’m wired in such a way that I can’t help but try to know more each day. I’m always working on how to efficiently and effectively share knowledge and its limitations, and the books in this category help sharpen the saw."
Sleep Routine
Dr. Peter Attia has developed a supplement cocktail to enhance sleep quality. However, he does not take all of these supplements every night, except for magnesium. He customizes his intake based on his specific sleep needs each night.
Daily supplements:
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Glycine – 2 grams prior to sleep
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Ashwagandha – 600 mg prior to sleep
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Magnesium L-Threonate – 2 capsules prior to sleep
Magnesium aids in quicker sleep onset by activating calming neurotransmitters in the mind and body. It not only facilitates faster sleep but also promotes deep and restful sleep by acting on the central nervous system.
Dr. Attia suggests taking Magnesium L-Threonate as a supplement to enhance sleep. L-Threonate acts as a magnesium transporter, aiding its absorption by crossing the blood-brain barrier.
Occasional supplements to sleep early
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Melatonin – 2 to 5 mg
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Phosphatidylserine 600 mg
“I keep a few sleep aids by my bed to use when needed. I occasionally take phosphatidylserine, to lower adrenal output and to supply some of the commonly deficient nutrients associated with sleep.”
Scientific research has demonstrated the effectiveness of phosphatidylserine in reducing cortisol levels. If you encounter difficulty in managing stress before bedtime, incorporating a phosphatidylserine supplement could be beneficial.
Sleep
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Dr. Attia prioritizes 8 hours of sleep each night for optimal well-being.
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His effective sleep routine involves targeted supplements and sleep protocols.
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He utilizes the OOLER Sleep System(Alternative) and uses Gunnar Blue-Light Blocking Glasses to enhance sleep quality.
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Dr. Attia relies on the Alaska Bear Sleep Mask for complete darkness during sleep.
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Hydration is key, and Dr. Attia recommends a Hydro Flask bottle by his side.
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To track and improve sleep, he suggests using the Oura Ring.
Dr. Attia's Gunnar Blue-Light Blocking Glass
“Something else I read this month pertains to my obsession with stressing the importance of slow wave sleep (SWS) in our patients…and we’re constantly looking for ways to improve it. Here’s some evidence that the efforts, such as blue light reduction before bed: I use a pair of computer glasses from Gunnars, are worth it.”
Dr. Attia on OOLER Sleep System
“Indeed, I am a big fan and now own 3 to be sure I can have a cool sleep almost every night. Game Changer in NYC where it's hard to control room temperature in the old buildings.”
With the OOLER Sleep system, you can ensure precise temperature control for your mattress throughout the night, regardless of any fluctuations in the room temperature.
Dr. Attia on Alaska Bear Sleep Mask
“Incredible darkness in the actual room at night or using, I use this thing called the Alaska Bear Eye Shade. It’s like you can buy it on Amazon. It’s like this little silky Alaska Bear. It’s the stupidest name ever. I don’t know why. I love it though. I have 20 Alaska Bears because I have them everywhere, so I’m never without one.”
Dr. Attia on ChiliPad Cube
“While the ChiliPad Cube itself may not be on my bedside table, the unit that attaches to the pad is on the table, and together all this gear allows me to regulate the surface temperature of my mattress. I keep it at about 56 to 60 degrees Fahrenheit. The lowering of our body temperatures at night is a cue for our brains that it’s time to go to sleep and increases the proportion of time we’re in delta-wave (translation: deep) sleep.”
Dr. Attia on Hydro Flask bottle
“I like to keep water by my side, in a Hydro Flask bottle, for replenishment and to wash down the occasional supplements before bed.”
A Hydro Flask will help keep the water cool all night long.
Dr. Attia on Dexcom G5 Mobile CGM System
“My phone is nearby, but not visible, to sync with the Dexcom G5 Mobile CGM System. This device continuously monitors my blood glucose and provides streaming feedback on my health interventions.”
Dr. Attia on Sleep Tech - Oura Ring
“Quality of sleep may be just as important as quantity, and the Oura Ring claims it can tell you how much deep sleep, REM sleep, and light sleep you’re getting, along with a bunch of other variables and data points, like how much time you’re awake, heart rate variability, body temperature, pulse, and more.”