Peter Attia Longevity Protocol 2024

Wellness
Productivity
Longevity
Habits
Energy
Focus

About Dr. Peter Attia

Dr. Peter Attia (Stanford and Johns Hopkins), a leading expert on longevity and healthspan, follows a structured routine to optimize sleep, diet, exercise, and overall health, as he has shared in various podcasts. 12 Peter believes that proper sleep, nutrition, exercise, and mental health are all important components that help create a wider buffer zone around distressed tolerance.

Dr. Peter Attia

Diet & Exercise Rules

Diet:

  • He’s not on any special diet. He says he has tried many diets, such as vegan, intermittent fasting, and keto, and has now settled on a combination
  • His diet focuses heavily on maintaining energy balance and sufficient protein intake, aiming for 40 to 50 grams of protein four times daily
  • Alcohol: He consumes 0–8 drinks per week and tries to finish his last drink by 6 or 7 p.m. to avoid disrupting his sleep (he tracks this to ensure it doesn’t affect him)

I’m in the camp that believes there is absolutely no benefit to alcohol at any dose from a purely biochemical standpoint; however, I acknowledge there are some pro-social aspects to it. I happen to really like alcohol

Exercise:

  • He exercises every day
  • 4 hours of Zone 2 training per week
  • He does two VO2 Max workouts
  • Four strength training sessions each week

zone table

Exercise – the most important thing from a physiological point of view for me

Morning Routine (06:00 - 09:00)

Nutrition:

  • Athletic Greens (AG1): Dr. Attia begins his day with this green drink, which he is both an investor and advisor for [Note by Protocols Hero!] We conducted independent research on Reddit for non-profit purposes, and it showed that 88% of people who bought it were not satisfied, while only 34% liked it

  • Pendulum Probiotic: Specifically, Dr. Attia takes Pendulum Glucose Control to potentially improve insulin sensitivity and glycemic markers. This probiotic has shown promising results in clinical trials, making it a valuable addition to his regimen

  • High-Protein Meal: Aim for 25-30% of daily protein intake (0.5g/kg body weight). Try eggs, a protein shake, or Greek yogurt

  • Healthy Carbs: Add slow-digesting carbs like oats or sweet potatoes for steady energy

Exercise:

  • He works out in the gym every morning
  • For example, he does 20–30 minutes of brisk walking or cycling to boost cardiovascular health

Supplements:

  • Vitamin D. He typically consumes about 5000 IU of vitamin D daily. !Consult with your physician about the dose suitable for you
  • Omega-3: For bone health, immune support, and reduced inflammation.

Daytime Routine (10:00 - 16:00)

Stay energized and support muscle growth with balanced meals and strength training.

Nutrition:

  • Frequent Protein: Eat high-quality protein every 3-4 hours (chicken, salmon, or grass-fed beef).
  • Healthy Starches: Pair with rice or potatoes for metabolic support.

Exercise:

  • Strength Training: Focus on compound movements like squats and deadlifts for full-body strength.
  • Toe Yoga: Include foot mobility exercises to improve balance.

Post-Workout Recovery:

  • Protein & Carbs: Refuel with a protein-packed meal and healthy carbs after your workout.

Evening Routine (18:00 - 22:00)

  • Last meal 4 hours before going to bed, as usual, included 40 to 50 grams of protein.
  • He avoids stimulating activities, such as checking email and social media, for two hours before bed to ensure better sleep quality
  • He enjoys a sauna session before bed and brushes his teeth beforehand
  • Once he's done with the sauna, he showers and goes straight to bed
  • Feeling slightly hungry before bed

Supplements for sleep:

He doesn't use melatonin or phosphaline unless he's jet-lagged.

"It's all in the spirit of turning down the system before bed." - Peter Attia

Sleep (22:00 - 06:00)

  • He prioritizes consistent sleep
  • Peter aims for eight hours in bed, resulting in about seven and a half hours of actual sleep
  • He uses products like Eight Sleep for a cooling effect

Weekly & Monthly Practices

Dr. Peter Attia advocates for tracking progress and adjusting lifestyle based on biomarker data. In his discussions, he often highlights the need for reliable biomarkers to assess the effectiveness of interventions like fasting, exercise, and supplements, and to adjust those interventions as necessary to achieve better health outcomes

Monitoring:

  • Biomarker Tracking: Regularly monitor glucose, lipids, and inflammation via wearables or blood tests.

  • Advanced Testing: He acknowledges the interest in epigenetic clocks. While useful at a population level, Dr. Attia remains skeptical of their individual utility, favoring physical indicators like VO2 max, muscle mass, and grip strength as more reliable for longevity. But if you still want to know your predicted biological age, you can order a test from TruDiagnostic here: TruAge PACE - US. If you're in Europe, you can get them from Ava Medical here: Epigenetics Info - EU

Behavior Change:

  • Sustainable Adjustments: Gradually improve diet, exercise, and sleep for long-term success
  • Peter has two phones: one for work (emails, social media) and another for when he needs a phone or camera but wants to avoid distractions

Mental Health:

  • Therapy: 1-2 sessions per week, along with journaling and dialectical cognitive therapy
  • Social Time: Connect with family or friends to reduce stress and support longevity 3 Peter Attia wife

Rapamycin Therapy:

He sees it as a promising anti-aging compound based on animal data showing lifespan benefits. However, he is cautious about prescribing it due to uncertainty about optimal dosing and long-term effects in humans, despite taking it himself.

Peter Attia reveals that he usually takes six milligrams once a week. Additionally, Attia notes that he cycles this regimen by taking it for eight weeks and then stopping for five weeks, although this protocol is based on limited data and personal adjustments.

Consult your physician about the potential anti-aging benefits of rapamycin under expert supervision. Peter Attia does not mention where he gets Rapamycin, but you may consider a company Healthspan. Their physician will use this information to evaluate your overall health and, if appropriate, prescribe medication. Also they provide Topical Rapamycin for Skin and Hair

Resources

Sources

All links point to similar, but not exact, products, devices, or supplements used by Dr. Peter Attia.

Footnotes

  1. Protocol created based on the following sources: ↩

  2. Photo taken from https://peterattiamd.com/. ↩

  3. Photo taken from Peter Attia's Facebook. ↩

Person: Peter Attia