Can Dr. Peter Attia’s Daily Routine Help You Live Longer?

Hello Longevity Enthusiasts

This week, we’re diving into the fascinating daily routine of Dr. Peter Attia, a physician and longevity expert. Known for his meticulous approach to optimizing health and increasing lifespan, Dr. Attia's daily routine is packed with science-backed habits that fuel his pursuit of longevity. Let’s explore how his structured routine—from his morning hydration to his sleep supplements—can help you live a healthier, longer life.

Ah, the dream! Waking up looking 20 years younger after a night of serums and oils. Dr. Peter Attia, however, would say the secret to aging backwards isn't in the creams—it's in your daily routine and a little thing called discipline.

In this week’s newsletter, we cover:

👨‍⚕️ Meet Dr. Peter Attia: The Longevity Expert

🌅 Dr. Peter Attia’s early morning routine for rehydration and focus

💊 The powerful supplements that start his day

🍳 Attia’s high-protein breakfast and coffee ritual

📝 How Attia’s deep work hours fuel his productivity

🏋️ His structured fitness regimen for stability, strength, and aerobic efficiency

🥗 Attia’s simple yet nutritious lunch routine

📈 Balancing work, telemedicine, and content creation

🍽️ Attia’s balanced, nutrient-dense dinner choices

💤 Attia’s sleep routine for optimal recovery and well-being

💊 His supplement stack to enhance sleep quality

🛏️ Dr. Peter Attia’s Sleep Product Recommendations

But first, 

Who Is Dr. Peter Attia?

Dr. Peter Attia is a physician and one of the world’s leading experts in longevity and performance optimization. With a career that spans medicine, research, and fitness, Dr. Attia is dedicated to helping people live longer, healthier lives through a data-driven approach. Known for his groundbreaking work in preventive medicine, he focuses on reducing the risk of age-related diseases through a combination of diet, exercise, and targeted supplementation.

Early Morning Routine for Rehydration and Focus

• Wake-Up Time: Dr. Peter Attia starts his day early, waking up at 4:00 am to make the most out of the quiet hours before the world wakes up.

• Morning Hydration: To kick-start his metabolism and replenish his body, he hydrates with a sports hydration mix. This sugar-free, caffeine-free formula helps restore essential electrolytes and primes his body for the day ahead.

• Meditation: Before jumping into work, Dr. Attia practices meditation on a yoga mat, allowing him to center his mind, clear out mental clutter, and establish focus for the tasks ahead. This mindfulness practice aids in maintaining clarity and balance throughout his demanding day.¹

Morning Supplement Routine

Dr. Attia’s supplement routine is precise and evidence-backed, designed to optimize brain function, cardiovascular health, and overall longevity:

• AG1: Every morning, Dr. Attia takes 1 scoop of AG1 (Athletic Greens), a comprehensive greens powder packed with vitamins, minerals, and probiotics to support immune function, gut health, and overall wellness.²

• SlowMag (Magnesium): He takes 2 tablets of SlowMag daily to support muscle function, recovery, and energy metabolism.³

• Curcumin Extract (Theracurmin): With 90-180 mg of curcumin extract, Dr. Attia focuses on reducing inflammation and supporting cognitive function.⁴

• Omega-3 Fish Oil: A staple in his regimen, he takes 2 grams of Omega-3 daily to maintain heart and brain health.⁵

• Vitamin D: Dr. Attia ensures he gets his daily dose of Vitamin D, essential for bone health, immune support, and mood regulation, especially since it can be hard to get enough from sun exposure alone.

• Magnesium: Attia alternates between Mag Citrate and Carlson Mag Oxide, taking up to 1 gram of magnesium throughout the day to support muscle function and recovery.

• Vitamin B6: Dr. Attia includes Vitamin B6 in his routine to support brain development, mood regulation, and energy production throughout the day.⁶

• Methylfolate and Methyl B-12: These methylated forms of folate and B-12 are vital for DNA synthesis, red blood cell formation, and overall cognitive function, helping to keep his mind sharp and body energized.⁷

High-Protein Breakfast and Coffee Ritual

• Coffee Routine: Using his French Press Coffee Maker, Dr. Attia creates a custom blend that includes:

  • 4 tablespoons of Zabar’s Coffee, freshly roasted for rich flavor.

  • Half tablespoon of French Chicory Root for its digestive benefits and unique taste.

  • 2-3 dashes of Organic Ground Cinnamon, which helps regulate blood sugar and adds a warming flavor.

  • Cap full of Pure Vanilla Extract for a hint of sweetness and aromatic depth.

• Breakfast: Attia’s breakfast consists of 8 eggs (4 whole eggs and 4 egg whites), providing a high-quality protein source to start the day.

• Magic Spoon Cereal: He suggests Magic Spoon, a high-protein, keto-friendly cereal that contains 0g sugar, perfect for those looking to keep their carbohydrate intake low while enjoying a classic breakfast option.

• Protein Shake: He also consumes a protein shake made with 24 oz almond milk, 50 grams of protein, and frozen fruit for additional muscle recovery and sustained energy.

• Continuous Glucose Monitor: To optimize his carbohydrate intake, Dr. Attia uses a Continuous Glucose Monitor to track his blood sugar in real time, ensuring his meals align with his metabolic goals.

Deep Work Between 4 to 7 am

• Focused Productivity: Between 4 and 7 am, Dr. Attia focuses on deep work tasks like writing, research, and planning. These early hours, free from distractions, are when he is most productive.

• Maximized Focus: By aligning his most challenging work with his peak mental clarity, Dr. Attia optimizes his day for output and creative problem-solving.

Extensive Fitness Routine

Dr. Attia’s fitness routine is built on scientific principles, with a strong focus on stability, strength, and cardiovascular efficiency:

• Soft Tissue Prep: Before any workout, he uses a foam roller to ensure his muscles are loose and primed for physical activity, preventing injury and improving flexibility.

• Cardio Regimen: His cardio routine focuses on Zone 2 training (steady-state cardio), Zone 5 (high-intensity intervals), and VO2 max sprints for maximum cardiovascular and respiratory benefits. He uses tools like bikes and ellipticals for these sessions.

• Blood Flow Restriction (BFR): Attia integrates blood flow restriction training in his fitness plan, which allows him to enhance strength gains with lighter loads, reducing the risk of injury.⁸

• Footwear: He recommends Xero Shoes, which promote natural movement and offer a minimalist approach to fitness footwear.

• Weighted Vest: He incorporates rucking into his routine, wearing a 50-60 lb weighted vest for 3-4 hours per week, often during weight room sessions or outdoor activities.

• Training Focus: Dr. Attia divides his training into four key areas:

  • Stability: Daily exercises to improve joint stability and overall balance.

  • Strength: 3 days per week are dedicated to heavy strength training.

  • Aerobic Efficiency: 3 hours per week of cardio, usually split across multiple sessions, to improve endurance.

  • Anaerobic Performance: 2 sessions weekly for high-intensity anaerobic work.

• Hex Bar Deadlifts: To reduce the risk of injury, he uses a Hex bar for deadlifts, which distributes the load more evenly and minimizes strain on the lower back.

• Cycling: For indoor training, Attia uses a Wahoo Kickr with Trainer Road, ensuring efficient, data-driven cycling sessions.

Lunch Routine

• Main Meal: For lunch, Dr. Attia typically enjoys a chicken salad with a variety of vegetables, dressed with olive oil and balsamic vinegar for healthy fats and flavor.

• Alternate Meal: On other days, he eats seven hard-boiled eggs, paired with avocado and 2 oz of cheese, providing ample protein and healthy fats.

• Super Starch Shake: He also drinks his custom super starch shake, which includes:

  • Heavy cream for calories and healthy fats.

  • Zero-sugar almond milk to keep the carb count low.

  • A package of chocolate super starch for slow-releasing energy.

  • 2 tbsp almond butter for added healthy fats.

  • 20 g whey protein for muscle recovery.

  • Frozen strawberries for flavor and antioxidants.

• Intermittent Fasting: Attia is a proponent of 16/8 intermittent fasting, allowing him to optimize fat metabolism and promote longevity.⁹

Balancing Work, Telemedicine, and Content Creation

Dr. Attia is not just a physician but a content creator and telemedicine expert.

• Telemedicine Practice: He runs a concierge telemedicine practice from his home in Austin, Texas, providing personalized care to a small number of high-profile clients.

• Content Creation: He also dedicates time to recording episodes for The Drive Podcast and creating educational videos for his YouTube channel, sharing insights into health, fitness, and longevity.

Nutrient-Dense Dinner Choices

For dinner, Dr. Attia keeps it protein-packed and nutrient-dense:

• Salmon Salad: A large salad with one pound of salmon is a frequent choice, followed by a dessert of berries for antioxidants.

• Egg-Based Dinner: He might opt for a six-egg omelet, packed with cheddar and vegetables, accompanied by steamed broccoli.

• Curry Stir-Fry: Attia enjoys a curry stir-fry with tofu and a mix of vegetables, providing protein and fiber in a flavorful dish.

• Steak or Salmon: Another dinner staple includes steak or salmon with a side of vegetables for a balanced meal.

• Occasional Snacks: He snacks on macadamia nuts, which are rich in healthy fats, or an apple with nut butter for a quick boost of energy.

Sleep Routine for Optimal Recovery

• Sleep Duration: Dr. Attia prioritizes 8 hours of sleep every night, which he believes is essential for physical recovery, cognitive function, and overall longevity.

• Consistent Sleep Schedule: Attia follows a strict sleep schedule, going to bed and waking up at the same time every day. This consistency is critical for maintaining his circadian rhythm and optimizing rest.

• Sleep Environment: He ensures a dark, cool, and quiet sleep environment, which minimizes disruptions and helps him achieve deep, restorative sleep.

• Tech-Free Zone: Attia avoids screen exposure for at least an hour before bed, reducing the effects of blue light on his melatonin levels to promote better sleep.¹⁰

Dr. Peter Attia’s Sleep Supplement Stack

Dr. Attia utilizes a range of supplements that help him optimize sleep and recovery. Here’s what he takes before bed:

• Glycine: He consumes 2 grams of glycine, an amino acid that promotes better sleep quality by calming the brain.¹¹

• Ashwagandha: Attia takes 600 mg of ashwagandha to reduce cortisol levels, helping him unwind and de-stress before sleep.¹²

• Magnesium L-Threonate: 2 capsules of this form of magnesium support cognitive function and promote relaxation.

• Melatonin: He takes 2 to 5 mg of melatonin to regulate his sleep-wake cycle and ensure he falls asleep quickly and stays asleep.¹³

• Phosphatidylserine: 600 mg of phosphatidylserine helps reduce cortisol levels, improving his ability to relax and drift into deep sleep.

Dr. Peter Attia’s Sleep Product Recommendations

To further enhance his sleep quality, Dr. Attia relies on several key products:

• OOLER Sleep System: Attia uses the OOLER Sleep System, a temperature-regulating mattress pad that keeps his bed cool throughout the night, improving sleep quality by maintaining an optimal temperature for rest.

• Gunnar Blue-Light Blocking Glasses: Before bed, he wears Gunnar Blue-Light Blocking Glasses, which filter out harmful blue light from screens, protecting his circadian rhythm and ensuring natural melatonin production is not disrupted.

• Alaska Bear Sleep Mask: Attia uses the Alaska Bear Sleep Mask to achieve complete darkness in his sleep environment, eliminating any light that could disturb his rest.

• Hydro Flask: Staying hydrated is crucial for overall health. Attia recommends keeping a Hydro Flask by your bedside to ensure easy access to water throughout the night without compromising on quality.

• Oura Ring: Attia tracks his sleep patterns with the Oura Ring, a wearable that provides real-time feedback on sleep stages, heart rate variability, and overall recovery. This allows him to make informed decisions on optimizing his rest.

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The Routines Team

1  Daily Meditation Routine

2  Green Powder

3  Magnesium & Aging

4  Curcumin

5  Importance Of Omega-3

6  Vitamin B6 Benefits

7  B Vitamins and The Brain

8  Blood Flow Restriction Training

9  Intermittent Fasting

10  The Dark Side Of Blue Light

11  Glycine

12  Ashwagandha

13  Melatonin For Sleep