Peter Attia
Dr. Peter Attia's Daily Routine A Lifestyle for Longevity
Renowned for his expertise in nutrition, fitness, sleep, and overall wellness, Dr. Peter Attia has meticulously crafted a daily routine aimed at nurturing a longer, healthier life. Seamlessly blending scientific principles with mindful living, his regimen reflects a lifelong commitment to optimizing health. From sunrise to sunset, Dr. Attia's routine integrates established protocols for exercise, diet, and supplementation with practices prioritizing self-awareness and sustainability. Leveraging cutting-edge technologies to monitor biometrics, he draws from timeless wisdom to infuse his journey with profound meaning.
By shadowing Dr. Attia's footsteps through a day optimized for longevity, we witness the embodiment of a life lived through both science and wisdom. His habits reveal that a commitment to continual learning, improvement, and mindful existence empowers individuals to unlock their highest potential for health and purpose. Dr. Attia's carefully engineered lifestyle serves as a beacon of inspiration, offering a tangible roadmap for ensuring that each day contributes meaningfully to a future of fulfillment.
Peter Attia's Daily Routine : A Morning Ritual for Optimal Wellness
4:00 AM: Rise and Shine
Dr. Attia greets the day at 4 AM, treasuring the peaceful hours until 7AM as his prime window for productivity. "I often wake up at 4 a.m. and retire by 8 p.m." Dr. Attia embraces early mornings, often waking up at 4:00 AM. He often rejuvenates with a hydration mix, free from sugar and caffeine (See Peter Attia's supplement list for more details).
4:15 AM: Mindful Meditation
Dr. Attia's daily routine almost always involves meditation. He loves rising early, and his first activity is usually meditation, using apps like 10% Happier and Waking Up as a guide.
"If I spend 20 minutes meditating, I'm essentially meditating for the remaining 23 hours and 40 minutes."
5:00 AM: Dr. Attia's Morning Nutrients
Dr. Attia kickstarts his day with a comprehensive supplement routine geared towards longevity. His morning stack includes:
2 grams of Fish Oil
1 Baby Aspirin
1 shake of Hydrolyzed Protein Powder
Curcumin Extract (90-180 mg)
1 gram total Magnesium
Vitamin D for a blood level of 40-60 ng/ml
1 scoop of Athletic Greens (AG1)
Methyl B12 and Folate
2 SlowMag tablets
Dr. Attia often highlights the benefits of quality supplements within your diet. If your body's needs aren't met, it can't preform at it's peak. To dive deeper into Attia's supplement list click here (See Peter Attia's supplement list for more details).
Dr. Attia on AG1, one of his commonly suggested supplements:
"Longevity relies on five pillars, with nutrition being a crucial one. AG1 makes it easier to ensure we get the vital nutrients we need on a daily basis."
5:30 AM: Savor the Coffee
Dr. Attia delights in crafting a quality French press coffee to kick off his mornings. His go-to recipe includes:
4 tablespoons Coffee
1⁄2 tablespoon of French Chicory Root
2-3 dashes of Organic Cinnamon
Hint of Vanilla Extract
6:00 AM: Breakfast Boost
To fuel his day, Dr. Attia opts for a high-protein breakfast. A great example of a typical meal would be eggs, toast + butter, keto friendly cereals, and whole foods in general.
Dr. Attia has expressed his liking of Magic Spoon, a keto friendly cereal and simple breakfast to promote health with minimal impact on glycemic levels.
7:00 AM: Protein Power Shake
Following breakfast, Dr. Attia downs a protein shake to meet his daily protein goals. Typically blending almond milk, high quality protein powder, and frozen fruit. This enables him to reach his goal of one gram of protein per pound of body weight per day.
By hitting one gram per pound, your body is able to better support muscle growth and recovery.
7:30 AM: Prep with Foam Rolling
Dr. Attia primes his body for exercise with foam rolling and mobilization movements.
8:00 AM: 60-90 Minute Workout
His primary workout spans 60-90 minutes, focusing on functional strength training and high-intensity cardio.
Dr. Attia tailors his training around four main objectives:
Stability Training – Daily exercises to enhance balance and joint stability.
Strength Training – Three sessions weekly, emphasizing major compound lifts.
Aerobic Training – Aiming for 3 hours of cardio weekly to build endurance.
Anaerobic Training – Two sessions weekly for high-intensity interval training.
Sample Weekly Workout Schedule:
Monday
Stability Exercises (10 mins)
Zone 2 Cardio (1 hr)
Upper Body Strength Training (30 mins)
Tuesday
Stability Exercises (10 mins)
Lower Body Strength Training (1 hr)
Wednesday
Stability Exercises (10 mins)
Upper Body Strength Training (1 hr)
Thursday
Stability Exercises (10 mins)
Zone 2 Cardio (1 hr)
Friday
Stability Exercises (10 mins)
Zone 2 Cardio (1 hr)
Saturday
Stability Exercises (10 mins)
Zone 2 Cardio (1 hr)
Zone 5 HIIT Cardio (30 mins)
Sunday
Stability Exercises (10 mins)
Lower Body Strength Training (1 hr)
Key Training Notes:
Dr. Attia prefers squat/deadlift rep schemes, including warm-up sets, main sets, and test sets, and favors the Stairmaster for Zone 2 and Zone 5 cardio.
Peter Attia's Daily Routine : Afternoon Rituals
Dr. Attia dedicates a significant portion of his afternoon to work, often opting for a standing desk to minimize prolonged sitting. He recognizes the importance of movement to counteract the adverse effects of a sedentary lifestyle.
Dr. Attia's Common Lunchtime Choice
For lunch, Dr. Attia adheres to a standard routine featuring a chicken salad mixed with vegetables and dressed in a combination of olive oil and balsamic vinegar.
Embracing Intermittent Fasting
Dr. Attia advocates for intermittent fasting, specifically endorsing the 16/8 protocol, as a strategy for longevity. This approach involves condensing daily food consumption into an 8-hour window and fasting for the remaining 16 hours.
Peter Attia's Daily Routine : Evening Habits
8:00 PM: Evening Supplement Ritual
As the evening sets in, Dr. Attia prioritizes his sleep by taking sleep targeted supplements:
Magnesium L-Threonate: 2 capsules
Ashwagandha: 600 mg
Occasional Melatonin (2-5 mg) or Phosphatidylserine (600 mg)
Glycine: 2 grams
(See Peter Attia's supplement list for more details).
8:30 PM: Dive into Books
Before winding down for the night, Dr. Attia immerses himself in books from two primary genres:
Historical nonfiction and Self-improvement.
"I'm continually working on efficient knowledge sharing. These books play a crucial role in honing my skills."
10:00 PM: Sleep Optimization Rituals
In his quest for quality sleep, Dr. Attia employs a range of devices and strategies:
Temperature regulation
Blue Light Blocking
Eye Masks
Continuous Glucose Monitors
Dive into specific technologies that enable Dr. Attia to optimize his routine here: (Dr. Attia's Enabling Technologies)
