Dr. Peter Attia Daily Routine

4:00 AM

Wake Up

“It is not uncommon for me to wake up at 4 a.m. and go to bed at 8 p.m.”

Dr. Peter Attia’s Morning Hydration

For his morning hydration, Dr. Attia refreshes himself with Biosteel sports hydration mix, choosing it for its absence of sugar and caffeine, making it a healthier choice for rehydrating.

Deep Work

Dr. Peter Attia completes all his focused tasks, such as writing, within a particular period he finds exceptionally productive.

“I just find that golden time from 4 to 7 am to be the most productive hours of the day.”

4:15 AM

Morning Meditation

Dr. Peter Attia on Morning Meditation

“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.”

5:00 AM

Morning Supplements

Dr. Attia on AG1 Athletic Greens

“Longevity is predicated on five pillars, of which nutrition is an important one. The challenge is that it can be very difficult for people to get adequate and appropriate nutrition day in and day out. Therefore, having a foundational program like AG1 makes it easier to go on autopilot and get the important, essential nutrients that we want and need access to.”

“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.”

Dr. Peter Attia’s Daily Supplements:

1 scoop of AG1 Green Powder per day
2 tablets of SlowMag (Magnesium) in the morning.
Curcumin Extract (Theracurmin) (90-180 mg) for cognitive function
Omega-3 Fish Oil (2 grams per day)
Vitamin D to target a blood level of 40-60 ng/ml of 25-hydroxy vitamin D
Multiple types of magnesium throughout the day (up to 1 gram total), alternating between Now Mag Citrate and Carlson Mag Oxide
1 Baby Aspirin
Methylfolate and Methyl B-12 and Vitamin B6
1 shake of Protein Powder per day

5:30 AM

Morning Caffeine

Dr. Peter Attia’s morning coffee ritual

His go-to recipe includes:

4 tablespoons of Zabar’s Coffee, Roaster fresh
½ tablespoon of Worldwide Botanicals French Chicory Root – Dark Roast
2-3 dashes of Organic Ground Cinnamon
Cap full of Pure Vanilla Extract by Simply Organic

“Making a really good French Press is something I like to do”

6:00 AM

Eat Breakfast

Dr. Peter Attia fuels up on a high protein breakfast, including:

8 eggs, including 4 whole eggs and 4 egg whites, with toast and butter.
Or Dr. Peter Attia recommends Magic Spoon, Keto-friendly cereal with high protein and no sugar

Dr. Attia on Magic Spoon

“Did some heavy-duty cereal testing today. I’m looking at a new company’s cereal product “Magic Spoon”. I wanted to push the limits of consumption to assess glycemic response and overall gut impact.”

“Very little glycemic impact on me, even after 6 or 7 bowls of the stuff.”

7:00 AM

Protein Shake

After breakfast, Dr. Attia mixes a protein shake with:

24 ounces of almond milk
50 grams of protein
frozen fruit.

“Starting with one gram of protein per pound of body weight per day (2.2 g/kg/day) is a solid guideline,”

Dr. Attia relies on a Continuous Glucose Monitor to monitor his carbohydrate intake accurately.

Dr. Peter Attia on maintaining muscle mass:

Takes in 1 gram of protein for every pound of his body weight.
Keeps his daily caloric intake between 2700 and 2800 calories.
Utilizes Layne Norton’s Carbon app to monitor both protein and calorie consumption.
Spreads his protein intake across four meals, targeting 45-50 grams per meal.

“One of the biggest things we certainly see here in the US, but I suspect that this is true across the world, is that people are not getting sufficient amounts of protein to preserve lean mass. And the consequences of this are actually devastating,”

Dr. Attia on why he changed his mind about fasting

“If we are going to use a powerful tool like fasting, we must do so carefully and deliberately,”

“It’s very difficult to measure what’s happening cellularly, but my belief, at least, was that the benefits of that outweighed the downside. The downside of doing that, by the way, is you’re going to lose a lot of muscle mass.”

“Over a period of about three years, I probably lost about 10 pounds of lean mass, and so today, I just don’t feel that that trade-off is worthwhile, at least at that extreme level, that I was doing. And so, I don’t. I haven’t done a prolonged multi-day fast since the end of 2020.”

7:30 AM

Workout Routine

Dr. Attia optimizes his workout routine around four objectives:

Stability Exercises: He engages in stability exercises every day to enhance balance and stabilize joints.

Strength Exercises: He conducts three strength training sessions each week, concentrating on key compound movements.

Cardiovascular Workouts: He targets three hours of cardiovascular exercise weekly, divided into three to four sessions, to increase aerobic capacity.

High-Intensity Training: He incorporates two sessions of anaerobic training each week for high-intensity interval workouts.

Sample Weekly Workout Schedule

Monday

Stability Exercises (10 mins)
Lower Body Strength Training (1 hr)

Tuesday

Stability Exercises (10 mins)
Zone 2 Cardio (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)
Lower Body Strength Training (1 hr)

Saturday

Stability Exercises (10 mins)
Zone 2 Cardio (1 hr)
Zone 5 HIIT Cardio (30 mins)

Sunday

Stability Exercises (10 mins)
Zone 2 Cardio (1 hr)
Upper Body Strength Training (30 mins)

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Strength Training Routine

Recommends a Hex bar for deadlifts to reduce the risk of injury.

Dr. Attia’s two favorite Squat/Deadlift Sets

Warm-up: 7-10 sets, ascending in weight.
Main Set: 5×5 reps, 4×10 reps, 3×20 reps.
Test Sets: Ascending sets of 5 reps until failure, followed by two drops in weight.

Aerobic Efficiency & Anaerobic Performance Routine

20-30 minutes on Stairmaster for zone 2 and zone 5
Tabata or boot-camp-style workouts
Uses Wahoo Kickr with Trainer Road

“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”

Dr. Peter Attia’s Workout Stack

Dr. Peter Attia recommends using a foam roller for soft tissue preparation.
His cardio regimen: Zone 2, Zone 5, and VO2 max sprint interval training using equipment like bikes or stair masters.
Wears Smart cuffs for blood flow restriction, recommends KAATSU C3
Wears and recommends Xero Shoes
Uses a weighted vest of 50-60 lbs for 3-4 hours of rucking per week, primarily in the evening, and incorporates it into weight room workouts

Dr. Attia’s favorite books on fitness and nutrition:

Lunch

Afternoon Work and Meal

Afternoon work

Dr. Attia dedicates a significant part of his afternoon to work, frequently using a standing desk to minimize the time spent sitting. He emphasizes the importance of staying active to counteract the detrimental effects of a sedentary lifestyle.

Dr. Attia’s Go-To Lunch

Dr. Attia will typically enjoy a chicken salad for lunch with various vegetables, topped with olive oil and balsamic vinegar dressing.

Alternative Lunch Choices

Seven hardboiled eggs accompanied by avocado and 2 ounces of cheese.
A substantial homemade smoothie known as the “Peter Kaufman,” which includes:
- Heavy cream
- Sugar-free almond milk
- Chocolate-flavored super starch
- 2 tablespoons of almond butter
- 20 grams of whey protein
- Frozen strawberries

Dr. Attia’s Intermittent Fast Strategy

Dr. Attia advocates for intermittent fasting, particularly the 16/8 method, as a strategy for enhancing longevity. This approach restricts daily eating to an 8-hour period while fasting for the remaining 16 hours.

5:00 pm

Dinner

Dr. Attia will opt for something high protein and nutritious in the evenings. His dinner may look like:

A large salad topped with a pound of salmon, berries for dessert
An omelet made with six eggs, cheddar cheese, assorted vegetables, and some almond butter
Curry stir-fry with tofu, carrots, broccoli, bell peppers, mushroom zucchini and squash
steak and salad

Snacking Habits:

Dr. Attia occasionally snacks on macadamia nuts or enjoys an apple with nut butter.

8:00 PM

Evening Supplement Regimen

Glycine – 2 grams
Ashwagandha – 600 mg
Magnesium L-Threonate – 2 capsules
Occasional Melatonin 2-5 mg or Phosphatidylserine 600 mg

Magnesium helps achieve faster sleep by stimulating relaxing neurotransmitters in both the mind and body. It not only accelerates the process of falling asleep but also encourages a deeper, more peaceful sleep through its effects on the central nervous system.

Dr. Attia recommends using Magnesium L-Threonate as a sleep-enhancing supplement. L-Threonate serves as a transporter for magnesium, facilitating its uptake by enabling it to cross the blood-brain barrier.

“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.”

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Occasional supplements to sleep early

Melatonin – 2 to 5 mg
Phosphatidylserine 600 mg

“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.”

Jetlag Supplement Regimen

Dr. Attia advises adapting to the time zone of your destination as soon as you board the plane to lessen the effects of jet lag. He follows a specific routine that includes certain products designed to counter disruptions to the body’s natural sleep-wake cycle resulting from travel.

Phosphatidylserine (Jarrow PS100) 30 minutes before boarding.
Kirk Parsley’s Sleep Remedy – 1 Capsule
Alaska Bear Sleep Mask.
Dr. Attia delays sleep until the desired time in the destination city and takes 200 mg of Modafinil to aid wakefulness.

8:30

Reads Books

Dr. Peter Attia loves to read historical nonfiction and self-imrpovement books. A couple of books that he recommends:

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.”

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2) Self-Improvement: The Four Agreements by Don Miguel Ruiz

“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.”

9:00 PM

Goes to Sleep

Dr. Peter Attia aims for 7-8 hours of sleep for peak well-being.

Dr. Attia uses various devices and protocols to optimize his sleep:

OOLER temperature regulation
Gunnar blue light blocking glasses
Alaska Bear eye mask
Hydro Flask for hydration
Dexcom continuous glucose monitor
Ōura Ring to track and improve sleep

Dr. Attia on Gunnar Blue-Light Blocking Glasses

“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.”

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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.”

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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..”

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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.”

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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.”

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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.”

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Dr. Attia on Sleep Tech – Ōura Ring

“Quality of sleep may be just as important as quantity, and the Ōura 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.”

Alcohol Protocol

Advises drinking at least three hours before going to sleep
Tracks his sleep quality with his Oura ring and notes that consuming more than one drink close to bedtime negatively affects his sleep

“I’m keeping a tally, and I’ve set a personal limit of not exceeding around seven drinks per week.” He cautions against overindulgence in alcohol, stating, “If you’re going to drink, make it really fricking worthwhile. Like, do it for a reason. Don’t just do it because the alcohol is there.”

Dr. Peter Attia on Alcohol:

“I love tequila. I love Mezcal. I love really good wine. And I love really dark Belgian beer. I’m not deluded to think that any of those are healthy.”

“Mostly, where I focused in is on how much am I going to drink, how close is it going to be to bed, and what’s the total tally per week. I never exceed a certain tally in a given day”

“Alcohol serves no nutritional or health purpose but is a purely hedonistic pleasure that needs to be managed. If you drink, try to be mindful about it. You’ll enjoy it more and suffer fewer consequences”

Dr. Attia on the effects of alcohol on his sleep:

“Well, I see a higher resting heart rate period and a lower heart rate variability for sure, and a higher body temperature. I don’t know the last time I had two drinks in a night, but definitely, it’s one to two is also a really big step up”