Peter Attia
Dr. Peter Attia's Lifestyle for Longevity
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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.
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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.
Supplement Stack + Tech.
Peter Attia's Supplement Stack:
Daily Supplements
(Click On Supplement For Details)
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Omega-3 Fish Oil
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Dosage: Peter takes 4 capsules of Carlson's Maximum Omega 2,000, which provides 2.5g of EPA and 1g of DHA.
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Rationale: Peter aims for an omega-3 red blood cell membrane concentration of 12%, measured by the Omega-3 Index. The test is a simple blood spot test, and a score of 8% is considered good.
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Vitamin D
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Dosage: Peter takes 5,000 IU of Vitamin D per day, aiming for a blood level of 40–60 ng/ml of 25-hydroxy vitamin D.
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Testing: Recommends at least 2 blood tests – one before supplementing and one after a period of supplementation. Especially important during limited sunlight exposure in winter.
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Magnesium
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Types and Dosages:
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400–500 mg of Magnesium Oxide or Citrate.
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2 tablets of Magnesium Chloride (SlowMag) providing 143 mg.
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2 capsules of Magnesium L-Threonate before bed (~96 mg).
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Categorization:
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Poorly Absorbed: Magnesium Oxide and Citrate.
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Well Absorbed: Magnesium Chloride (SlowMag).
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Absorbed by the Brain: Magnesium L-Threonate.
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Folate (B9) & Vitamin B12
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Supplement: Jarrow's Folate + B12 (extra strength). Methylated versions to keep homocysteine levels below 9 mcmol/L.
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Vitamin B6
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Dosage: 50 mg of Vitamin B6 3x per week to keep homocysteine low.
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Protein Powder
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Preferences: High-quality whey protein isolate, low in fat and carbs. Around 1–2g of fat and 4–5g of carbs per 25g serving.
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Combination: Typically combines 25g of flavorless with 25g of flavored (sweetened with sucralose).
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Green Powder – AG1
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Product: Athletic Greens' AG1.
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Frequency: Daily, regardless of other food intake. Twice per day during energetically demanding activities.
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Probiotic
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Product: Pendulum – Glucose Control.
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Benefits: Found to reduce glycated hemoglobin (A1C) levels and lower post-prandial glucose spike in a clinical trial.
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Sleep Supplements
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Regularly Taken
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Dosage: 2g before bed.
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Brand: Thorne's Glycine (500 mg per capsule).
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Note: Calms the central nervous system, shortens sleep onset latency.
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Dosage: 300 mg before bed.
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Brand: Solgar’s Ashwagandha (300 mg).
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Benefits: Reduces cortisol, subjective benefits in sleep quality.
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Dosage: 2 capsules before bed.
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Occasionally Taken for Jet Lag
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Dosage: 1–3 mg.
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Dosage: 400–600 mg.
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Maintaining Cognitive Function
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Prescription Drugs for Longevity, Sleep, and Cardiovascular Health
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Rapamycin: Broadly used for longevity.
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Pregabalin & Trazodone: Improve sleep architecture.
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Ezetimibe, Rapatha & Bempedoic acid: Reduce cardiovascular disease risk.
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SGLT2 Inhibitor: Blocks glucose re-uptake.
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It's crucial to consult with a healthcare professional before starting or changing any supplement or medication regimen. Additionally, periodic monitoring through blood tests and other assessments is recommended to ensure optimal health.
Peter Attia's Enabling Technology:
Note, these are not direct endorsements. This tech has enabled improvements to a wide array of health factors and individuals.
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Whoop Fitness Tracker - View Here
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Whoop helps optimize your health, fitness, and life. Monitor your sleep, strain, recovery, health, and more.
Through continues monitoring of physiological data, including heart rate, respiratory rate, resting heart rate variability, skin temperature, blood oxygen levels, daily activity and sleep, this device enables an amazing look into the body's function and overall health.
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Sleep Heating / Cooling pod for any mattress - View Here
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Dynamically heating and cooling your bed enabling your body to remain at optimal temperatures throughout all phases of sleep. In addition, some pods feature sensors that measure your respiratory rate, sleep stages, sleep time, resting heart rate, heart rate variability, and more
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Quality sleep is a trending priority. Allowing your body to fully recover and replenish is a non negotiable.
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Ring Fitness Tracker - View Here
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Designed to provide accurate insights without disrupting your life. With precise sensors, many of these rings are able to track heart rate, heart rate variability, temperature, activity, and even monitor sleep.
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It is a lightweight and non-invasive alternative to measuring the health of your body.
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Air Purifying Device - View Here
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Through circulating purified air throughout your room, you are able to minimize toxic pollutants that continuously fill our lungs. Creating a stable and healthy environment will boost your overall wellbeing and support general health.
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Sunlight Simulators - View Here
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Sunlight simulation can be an effective way to set your circadian rhythms without needing to rely on daylight. Many of these lamps have proven effective to combat tiredness and promote productivity.
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Establish an environment that will improve your quality of health and life.
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