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The Best Dark Chocolate at Trader Joes

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I “forced” my daugter to do a chocolate taste test 🙂

Trader Joes is a great grocery store to find unique products including a variety of really amazing dark chocolates. Dark chocolate is more than just a really nice treat; it’s actually a superfood, chock full of antioxidants called cocoa flavanols. Score!

How do you find good dark chocolate?

Good dark chocolate has a high cacao content – high fat, and low-ish in sugar. The higher the cacao content, the higher in antioxidants and fiber and usually lower in sugar. Most health experts consider any chocolate that contains 70% or higher cacao content as a healthy choice. 

Organic and fair-trade are also important.

Here are six dark chocolates only available at Trader Joes (maybe on Amazon?). My daughter and I tested all six and all were really delicious.

If you don’t have access to Trader Joes or just want to get your hands on some healthy and delicious dark chocolate, here are my top 3 online recommendations (plus a bonus): 

  1. Madecasse 92 Percent Dark Chocolate (Amazon)
  2. Kosterina Extra Virgin Olive Oil Dark Chocolate
  3. Montezuma’s Dark Chocolate Absolute Black (Amazon) – this one was rated the highest in flavanols and lowest in the toxic metal cadmium by ConsumerLabs.com
  4. Drinking Chocolate: Organifi Chocolate Gold (use code Troy for 20% off)

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Dr Peter Attia Protocols, Products, Supplements, Exercise & More – Everything He Uses to Improve Health, Longevity & Performance

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Troy Delaney has spent many hours compiling everything on this page. He may receive commissions on some (not all) purchases made through links on this page at no additional cost to you. Oftentimes, he has negotiated a discount for you. If you find this information useful, please consider using his links and discount codes. Learn More.​

This is a full list of what Dr. Peter Attia uses for monitoring and optimizing his health, fitness, sleep, and longevity including protocols, supplements, technology and more.

YOUR GO-TO PETER ATTIA RESOURCE

I’m a big Peter Attia fan and have been following, documenting and applying his protocols since the beginning (you can see in the photo from the WSJ, I have my Attia-inspired Xero shoes, GORUCK bag, Vuori shorts, and SmartCuff BFR bands on). I thought it would be helpful to create a Peter Attia resource page that you can always come to for all of your health and longevity needs based on Dr. Attia’s comments in podcasts, social media posts and articles. This is a comprehensive list of all the products Dr. Attia uses and/or recommends related to wearables, sleep, fitness, supplements, protocols and more. I’ll add to it as I learn more. I recommend bookmarking it for your reference and convenience.

If you’re interested in a like-minded community, join my Dr. Peter Attia Health & Longevity Facebook Fan Group (Dr. Attia has no affiliation with this group…yet ;-))

Table of Contents

QUICK OVERVIEW

A QUICK LOOK AT PRODUCTS HE USES DAILY.

Food & Supplements

Daily Calendar & Skin Care

Exercise

Sleep

ABOUT DR. PETER ATTIA

Dr. Attia is medical doctor who focuses on the science behind living a longer, healthier life. He remains unbiased and sticks to what the science indicates while also willing to experiment on himself.

The goal of his website is “to translate the cutting edge of the science of longevity (something roughly 0.01% of people are able to truly understand) into something that is accessible, digestible, and actionable for everyone, with the help of my research team and through in-depth interviews with the leaders in this space.“

Outlive Book

Order Dr. Attia’s book,
Outlive: The Science & Art of Longevity on Amazon

ORDER ATTIA’S BOOK

Products He Uses Daily

Food & Supplements

    • David Protein Bars – Peter is the co-developer and Chief Science Officer for David. These bars are delicious and have 28g protein, 0 sugar (only sweetened with allulose, stevia and monk fruit) and 150 calories.
    • Maui Nui venison sticks – Get 20% off with code TROY_20 here.
    • Protein powder – cycles between:
    • AG1 (formerly Athletic Greens) – Peter takes 1 scoop 1-2 times a day; Subscribe to get a FREE year supply of Vitamin D3+K2 and 5 Travel Packs gift. Skip or cancel anytime.
    • Pendulum  –  Peter takes Glucose Control, Polyphenol and Akkermansia. He believes this is the most rigorously tested and validated probiotic. Use code TROY for 20% off your first order.

Exercise

GORUCK Ballistic Trainer Shoes
Kaatsu Bands
GORUCK Rucker Bags

Sleep

  • Eight Sleep cooling pad, a more elegant and effective but more expensive version of the SleepMe Ooler which he used before Eight Sleep (Use code TROY for an additional $50 off any other Eight Sleep discount)
  • Dr. Attia’s “Sleep Cocktail” as of AMA #42 (12/5/22) – all taken around 8.5 hours before he wants to wake

4K Weeks Life Calendar

Attia mentioned using this My Life In Weeks calendar as a stark and frequent reminder of how he divides his time between what matters and what doesn’t. Use code ANTIFRAGILEFIT at this link to save 12.5%. 

LONGEVITY 101

WEARABLES & TECH

 
SmartCuffs
Kaatsu Bands
  • Eight Sleep – Peter has upgraded from the SleepMe Ooler to the Eight Sleep, a more elegant and effective (but more expensive) cooling pad. Use code TROY for an additional $50 off any other Eight Sleep discount.

SmartCuffs
Kaatsu Bands

MEDICINE 3.0 DIRECTORY

This is a culmination of healthcare professionals and companies that practice Medicine 3.0 with a focus on healthspan and lifespan. 

There are multiple tabs that include practices, virtual programs, digital programs and the labs recommended in Peter Attia’s Early program.

Access Directory

LABS, TESTS, & METRICS

Recommended Labs Overview

Below are labs Peter recommends checking annually or semi-annually, based on his Early Medical program.  You can purchase the full panel or individual biomarkers at Ulta Labs. Use code FIT15 to save 15% off any order.

Order Panel*
Order Panel*

These are the three labs Peter recommends checking one time:

*Use code FIT15 to save 15% off any order.

Details on the Recommended Labs

Biomarkers to Measure One Time:

  • Family History: More important than doing a whole genome sequence. But behavior matters (e.g. if your grandma smoked and you don’t).
  • Lp(a) (Lipoprotein A): Phenotype – The quantity of Lp(a) produced by the liver is variable and dependent on your genetics. 
  • APOE Genotype: APOE is one of the most well studied genes associated with an increased risk of Alzheimer’s disease (AD) and other types of dementia, but it also has implications for cardiovascular disease.  People have a mix of 2, 3, and 4 (one from each parent)
    • Having 2 ApoE4 alleles can increase risk of AD by 10-20x. Peter argues that this is definitely worth checking as you can in fact prevent Alzheimer’s disease.

Biomarkers to Measure Annually:

  1. Markers for Healthspan: Cognitive Scores, Hormone Levels, VO2 Max & Emotional Health Podcast Clip (2:07)
  2. Cardiovascular Health
    1. ApoB: ApoB is the main protein found in LDL cholesterol. It is the total concentration of LDL and v-LDL which are the big atherogenic particles. Peter thinks a cutoff of less than 90 milligrams per deciliter is good, less than 70, you’re doing great, and less than 50 is pretty optimal and close to perfect. If you want to live to 100, keep it below 30.
    2. Small LDL-P: Peter wants this to be below 500 nmol/L or ~ 25th percentile (20 mg/dl)
    3. Trigs: Most responsive to diet changes (lower carbs); reference is < 150 mg/dL (< 1.7 mmol/L) but Peter wants this < 100 mg/dL (< 1.13 mmol/L); trigs should be lower than HDL.
    4. LDL synthesis: The most preset/not variable
      • Better predictive markers than LDL-C (despite C being the more common test)
    5. VLDL Cholesterol: Non-HDL cholesterol and subtract LDL cholesterol below 15mg/dl
    6. Total cholesterol is basically useless, HDL is minimally valuable
      • Peter likes to see: TG < HDL-C (when measured in mg/dL)
  3. IGF-1 (Growth Hormone surrogate) – strong driver of cancer; likely that cycling between low and high levels of IGF-1 is optimal;
    Fasting can dramatically lower IGF-1
  4. OGTT (oral glucose tolerance test): Measures metabolic health; try to get it with insulin measurements.
    1. Goals = Fasting glucose below 90, 1 hour post prandial <130, 2 hour glucose below 100
    2. Fasting glucose: Only directionally interesting. This varies a lot during the day, difference from 90 or 105 is more about your cortisol level than metabolic issues.
    3. Peter uses a Continuous Glucose Monitor (CGM). He doesn’t like the Abbot Freestyle Libre (not accurate enough), has a test version of the Dexcom G6 which is much better. It has a tiny needle, no calibration needed and can connect with your phone
      • A month of CGM data is > an OGTT test to Peter
      • On CGM, “I like to see my patients with a mean glucose below 100 mg/dL, a glucose variability below 15 mg/dL, and, as noted above, no excursions of glucose above 140 mg/dL.”
  2. DEXA: Look at two things: Appendicular lean mass index (ALMI) and fat-free mass index (FFMI). “I [Peter] aim for my ALMI to be in at least the 90th percentile, if not above the 97th percentile as I age. The data are unequivocal: people live longer, better lives with an ALMI above the 75th percentile.”
    1. He also looks at:
      1. Segmental BMD
      2. VAT
      3. FMI Total 
  3. ALT (alanine aminotransferase): Liver health
    • < 20 U/L and (reference upper limit: 42-44) and AST 40 but Peter wants patients below 20
    • Best test to see if your liver has issues (side note: ALT elevations are a signal that you should stop taking a new medication – many potential new drugs are stopped if they elevate ALT)
    • Don’t simply accept it if your Dr. tells you your levels are “normal” as those levels have drifted up over time as the average person has gotten less healthy)
    • Fatty Liver/NASH will be the leading driver of liver transplant in the future in US

Honorable Mentions

Hcy, hs-CRP, fibrinogen, Lp-PLA2, ADMA, SDMA, Estradiol (E2) – these levels keep going up on average in American men.

Heart Disease: The younger you are, the more blood tests can tell you about your risk of cardiovascular disease, older people need to rely more on scans (e.g. CT angiograms).

Omega Index Plus Test: Likes to see EPA/DHA index above 8.5; OmegaQuant is the test Peter uses in his practice and offers a good at-home test (use code TROY for 10% off). 

Inflammation: Fibrinogen, CRP, oxLDL, and oxPL

  • hsCRP: < 1 mg/L (labs say below 2)
  • oxLDL: < 40 U/L (labs say < 60 U/L)

Endothelial Health: Insulin sensitivity, homosystine, ADMA, SDMA

Cancer: Blood gives up the least insight, until liquid biopsy tests become accurate (company like Grail)

    • Most cancers are somatic mutations not germ line mutations so knowing your genotype doesn’t help much with a few exceptions (e.g. BRCA and Lynch)
    • As a result, you can focus on inflammation markers and metabolic health

Alzheimer’s Disease: APOE tells you low/medium/high risk and long with risk driven by the same drivers of heart disease, metabolic component, and toxins which we can’t understand/track the least

      • TOMM40: A TOMM40 variable-length polymorphism predicts the age of late-onset Alzheimer’s disease (Roses et al., 2010)

Longevity Fitness Metrics (per Joe Rogan interview and Huberman interview)

  • Peak aerobic output (VO2 max)
  • Maximum aerobic efficiency (Zone 2 output)
  • Grip strength – Dead hang test 2x/week – Goal is 2 minutes for men at age of 40 and 1.5 minutes for women (discounted by decade)
  • Eccentric strength – step down from a 16″ block and take more than 3 seconds
  • Strict air squat hold at 90 degrees, 2 minutes for men and women at age 40
  • Hold 50% of your bodyweight and do a certain number of box step-ups
  • Farmers carry – Male carry body weight for 2 minutes, females 75% of your body weight
  • Ankle mobility

Below are the extensive tests you would get if you joined Peter’s concierge medical practice.

Sleep

  • Night Time Routine per AMA #42 (12/2022): He takes his sleep supplement stack (mentioned below) about 8.5 hours before he wants to get up. Then 15 minutes traditional sauna @ 198 F, cold plunge, 20-25 minutes sauna, bed.
  • Peter’s Sleep Supplement Stack (this list excludes two prescriptions he takes):
  • Sleep Travel Stack

  • Peter uses Felix Gray blue-light blockers
  • Alaska Bear® Natural Silk Sleep mask – Peter recommended this to Tim Ferriss on his 2019 podcast appearance. He takes one everywhere. I’ve tried many eye masks and was skeptical—aren’t they all basically the same?—but the Alaska Bear is an upgrade. The design checks a couple of basic but critical boxes: (1) it allows you to tighten the head strap, and (2) the soft material blocks light from entering under the bottom edge of the eye mask. If the ridiculous name isn’t enough, you can also choose many ridiculous patterns for your personalized sleep fashion needs. 
  • Eight Sleep Cooling Mattress: Peter has upgraded to the Eight Sleep, a more elegant and effective but more expensive version of the SleepMe Ooler. Use code TROY for an additional $50 off any other Eight Sleep discount.

FITNESS & EXERCISE

Exercise is the ultimate longevity drug. It is unequivocally the very best weapon in our arsenal when it comes to fending off a deterioration in health and extending lifespan. A well-crafted exercise program that is geared towards strength, muscle mass and respiratory fitness

Peter Attia Tweet

FITNESS LONGEVITY METRICS

Per Joe Rogan interview:

  • Peak aerobic output (VO2 max)
  • Maximum aerobic efficiency (Zone 2 output)
  • Grip strength – Dead hang test 2x/week – Two minutes for men at age of 40 and 1.5 minutes for women (discounted by decade)
  • Eccentric strength – step down from a 16″ block and take more than 3 seconds (you can use a GORUCK bag to add weight as Peter does here)
  • Hold 50% of your bodyweight and do a certain number of box step-ups
  • Farmers carry 75% of your body weight
  • Ankle mobility
  • Uses DEXA to look at two most important things: Visceral fat and ALMI
PETER’S WORKOUT ROUTINE
  • 10 to 14 hours a week of exercise (per Joe Rogan interview) (100 METs per week); this training goal is in service of the Centenarian Decathlon
  • Rucking – 3-4 hours per week; 50-80lbs for 3 miles each session using the GORUCK Rucker 4.0 bag; He varies the weight – some days heavy weights and slow pace doing hill repeats and some days lighter weight but faster.
  • Zone 5 – 1x/week VO2Max for 30 minutes
    • Defined as peak aerobic output (VO2 max).
    • 4 min. for as long as you can sustain (the highest wattage), then rest 4 minutes, repeat 3-8 more times or on stair climber one minute on, two minutes off, repeats.
  • Zone 2 – 4x/week at 45-60 min. zone 2 training (if you’re super deconditioned, he recommends 30 min. 3X/week)
    • Zone 2 is defined as how much work can be done while keeping your lactate about 1.7 to 2.0 mmol/L
    • Focus on maximum aerobic efficiency (Zone 2 output) which is based on mitochondrial function and maximizing fat oxidation. 
    • On days he does cardio, zone 2 or higher, he doesn’t mind having a gap before he eats
    • As of the Oct. 2023 podcast, Peter has been using the Morpheus heart rate monitor and app to  determine zone 2 training. He has found it pretty accurate. You can get a discount on Morpheus here (coach’s discount).
  • Strength Training – 4x/week (6-7 hours per week); eccentric strength is more important than concentric
      • DNS training to prepare for heavy lifting (neuro development)
      • Ends each lifting session with 2-4 sets of BFR
      • When he strength trains, the second he’s done, he has a high-protein shake

MINIMUM EFFECTIVE DOSE

Peter advises if you only have 5 hours a week for exercise, spend 2 hours on strength training, 2.5 hours zone 2 and 30 minutes on HIIT.

SUPPLEMENTS

  • David Protein Bars – Peter is the co-developer and Chief Science Officer for David. These bars are delicious and have 28g protein, 0 sugar (only sweetened with allulose, stevia and monk fruit) and 150 calories.

EQUIPMENT

I’ve been doing blood flow restriction (BFR) training for about two years and I’ve tried a number of different cuffs, but I’ve centered on the KAATSU as my go-to cuff. I find these to be the right size and easy to use, which allows me to do a number of things that I haven’t been able to do with other cuffs. One feature that I have found particularly useful with my Kaatsu cuff is its passive cycle mode which inflates and deflates the cuff automatically, letting me use it for longer periods of time. BFR is far from pleasant, but the good news is you don’t have to do much of it and it’s especially valuable if you have an injury that would lead you to want to put less load on a joint or muscle while also getting quicker recovery benefits.

Peter Attia Tweet
SmartCuffs
Kaatsu Bands
RUCKING

I think a rucksack is an essential piece of equipment for everyone. Walk with it. Hike with it. Go up and down stairs with it. There is no limit to the value it can provide.

Peter Attia Tweet
GORUCK Rucker 4.0 bag

AEROBIC TRAINING

For training aerobic efficiency, Dr. Attia prefers using a Wahoo KICKR with his street bike. His favorite stationary bike from a form factor perspective is the Keiser (AMA #19)

ADDITIONAL EQUIPMENT & GEAR

  • Xero Shoes – Peter’s favorite minimalist shoes.
He also has the family bought into Xero shoes. Image via Instagram post

FOOD & TYPICAL DAY

MEALS IN A TYPICAL DAY DETAILS

Protein: Protein seems to be Peter’s most important macronutrient. According to this Instagram post, he tries to get 40-60g protein, four times a day to get a total of 160g-180g (1g/lbs of body weight) protein per day.

1. MORNING COFFEE RITUAL – This is Dr. Attia’s favorite french press recipe according to this Instagram post. Six minutes steeping time.

  1. – French Press
  2. – Zabars Coffee – 4 super heaping Tbsp French press coarse ground.
  3. – Roasted French Chicory – 1/2 Tbsp
  4. – Ground cinnamon  – 2-3 dashes
  5. – Vanilla Extract – cap full

2. Fastbreaker Post-Workout Smoothie (mentioned in an Instagram live)

3. Before 1 PM Protein Snack (Per AMA#40): A wrap containing turkey or ham (40g protein) or David Protein Bar (explained in this Instagram post)

4. Lunch (Instagram 2/8/22)

5. Dinner: Elk, salmon or venison and vegetables

Peter’s Go-To Food Brands

David Protein Bars – Peter is the co-developer and Chief Science Officer for David. These bars are delicious and have 28g protein, 0 sugar (only sweetened with allulose, stevia and monk fruit) and 150 calories.

Peter explains in this Instagram post.

AG1 (formerly Athletic Greens) – Per AMA #36, he takes 1 scoop 1-2 times a day;  Note, if you don’t refrigerate AG, you’re increasing the risk of oxidation and you’re increasing the risk of spoilage. Subscribe to get a FREE year supply of Vitamin D3+K2 and 5 Travel Packs gift with link above.

Kosterina Extra Virgin Olive Oil, Dr. Attia’s favorite brand of olive oil – Kosterina specializes in high- polyphenol (antioxidant) extra virgin olive oil from Greece. Recommended in Dr. Attia’s Exclusive Member Discounts.

Maui Nui Venison – Maui Nui venison is sourced from Maui’s non-native axis deer population, harvested humanely and in the wild, and combined with only a handful of natural ingredients. Attia likes the Pepper Sticks. I recommend the 95/5 Organ Blend! Get 20% off your first order using code TROY_20.

Pique Tea – Dr. Attia’s favorite tea. Pique is an great hot or cold, with no steeping required. Perfect for everyday use or during fasting. (Dr. Attia recommends Pique in this Instagram post) Use code TROY for 5% off.

Traeger Pro Smoker

Onnit FatButter – Use code TROY10 for 10% off. 
Onnit FatButter – Use code TROY10 for 10% off.

DAILY ROUTINE

Per Attia’s interview on More Plates, More Dates

  • Wakes up and checks his Eight Sleep score
  • Checks HRV with Morpheus which tells him his heart rate training zones for the day
  • Drinks coffee
  • Little bit of work
  • Walks dog
  • Drives kids to school
  • Shoots bow or drives simulator
  • Workout
  • Eat first meal(venison and nuts)
  • Works 10:30AM-5PM
  • Rucks for an hour and possibly other exercises like rope smashes or farmer’s carry
  • Cold plunge
  • Makes and eats dinner
  • Brushes teeth right after dinner so he doesn’t eat anything else
  • Puts kids to bed
  • Little bit of work
  • Sauna/hang out with wife
  • Bed

SUPPLEMENTS

Dr. Attia’s Framework for taking Supplements & Medications

Instead of telling you to “take X” or “never take Y,” he finds it more beneficial to approach this tactic with a 3-part framework:

  1. What is the objective?

    1. The more clearly you can define your objective, the more clearly you can assess if this is the right tool for accomplishing that objective.

  2. Is there a biomarker?

    1. How do you plan to customize, track, and adjust your treatment over time? If there is no biomarker to monitor as a measure of effectiveness, it doesn’t mean you shouldn’t take the supplement or medication; it just means you may need to be more intentional around monitoring results in other ways.

  3. Does the risk outweigh the reward (podcast clip)?

    1. Everyone has a different tolerance for risk. Some questions to consider when weighing risk vs. reward: What is the mechanism of action? How many patient years of use exist? What are the short-term and long-term risks of taking the medication? What are the risks of not taking the medication?

Brands

Here are companies Dr. Attia relies on for a variety of supplements (per 10/28/18 AMA#26 and 36 notes):

Daily Use

Note that what Dr. Attia takes for his own health isn’t necessarily optimal for you.

  • Per The Drive #276 and AMA #46, he consistently take 10-12 supplements daily.

Morning Supplements

    • Pendulum  – Use code TROY for 20% off your first order. Peter takes Glucose Control, Polyphenol and Akkermansia. He believes this is the most rigorously tested and validated probiotic. (Podcast clip)
    • Carlson brand fish oil – 4 capsules for a total of 2g EPA, 1.5g DHA (Podcast clip)
    • Vitamin D – 5000 IU (brand unknown) (podcast clip)
    • Magnesium carbonate – 2 tablets SlowMag brand
    • Theracumin – Peter takes one per day;  “I think there’s really some pretty good data on curcumin’s anti-inflammatory benefits, and in particular some much more compelling data on a formulation of it called Theracumin“
    • Jarrow Methyl B12 & Folate (podcast clip)
    • Baby aspirin (podcast clip)
    • Rapamyicin (enterically coated) – 8mg once a week for geroprotection. This is a prescription medication used for transplant patients to suppress the immune system. Dr. Attia takes it for geroprotective reasons as he describes here.
Peter’s intra-workout drink (sips throughout his workout):
      • 20oz water
      • LMNT Electrolytes – I highly recommend Trace Minerals ZeroLyte. It’s just like LMNT electrolytes except is has more magnesium and potassium, has added trace minerals and uses Ancient Utah sea salt vs sodium chloride. It tastes just as good and it’s cheaper!
      • David Protein Bars – Peter is the co-developer and Chief Science Officer for David. These bars are delicious and have 28g protein, 0 sugar (only sweetened with allulose, stevia and monk fruit) and 150 calories.
      • Protein powder: Current top 3 protein powders:
        •  

Evening Supplements

      • Magnesium – Attia recommends anyone with healthy kidney function should get in 500-600mg of magnesium daily. He takes about 1 gram total from 3 forms (podcast clip):
        • In the morning,  magnesium carbonate (2-3 tablets (4 if he’s cramping) (SlowMag brand)
        • In the evening, ~400-500mg mag. oxide (for bowel function / does not take this during a fast)
        • Before bed, 2 tablets MagTein (l-threonate) – crosses blood-brain barrier and good for sleep.

Other Supplements Recommended/Used

Dr. Kirk Parsley’s Sleep Remedy – Dr. Attia has recommended this multiple times. This is the sleep supplement of choice for Navy SEALs, pro athletes, and C-level executives, Sleep Remedy is designed to naturally decrease stress hormones while boosting relaxation chemistry for a deeply restorative sleep. Use code antifragile10 for 10% off.

  • UCAN – Dr. Attia has been using UCAN since 2011 and likes it because it can fuel endurance workouts without kicking you out of ketosis. Use this link to get 15% off. UCAN delivers LIVSTEADY®, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy without sugars.
  • Cocoavia – Dr. Attia believes pure cocoa flavonoids seem to offer pretty significant improvements in endothelial health and has found some solid research behind the Cocoavia brand (get $20 off with this link or purchase on Amazon here.)
  • Berberine – Peter notes in AMA #3 [2:04:14], when they use Berberine, they suggest Thorne’s Berberine as the brand.
  • Iron – SlowFe (slow release and few GI side effects) or VitronC
  • Nattokinase – Dr. Attia likes to use this product for inflammation, when a patient has normal CRP but elevated fibrinogen or during travel to reduce DVT
  • Flite Tabs to help protect against blood clots while flying (mentioned in The Kevin Rose Show, 1/16/19). A comparable product is Life Extensions VenoFlow.

FASTING

Per AMA #40 from October 2022, Peter is not currently doing any type of prolonged fasts.

  • Peter has no idea if his former fasting regimen had benefits
  • He is focused on lean mass and strength at the moment
  • It’s probably been 18 months since he did a prolonged fast
  • Peter is hoping/assuming that the rapamycin he takes is achieving some of those benefits
  • The only patients that he recommends fasting to are those that are over muscled and over nourished (so they can afford to lose a little muscle)
  • “For the most part, I don’t really want people to think about fasting as a weight loss strategy.”  There’s some exceptions to that…maybe there’s a few patients where doing a three-day fast once a month, coupled with enormous TRF and caloric restriction on the other 27 days, was part of the overall strategy
  • The biomarkers (or the biological measurements like senescent cells, autophagy) that really matter can’t measure yet, so fasting to improve these is a leap of faith. A lot of biomarkers (triglycerides, glucose, insulin) get better when you fast, but you don’t have to do something as extreme as fasting to make those things happen
  • If you do decide to do an extended fast for longevity reasons, I recommend using the ProLon 5-day meal kit which has been clinically studied to prevent muscle loss. You can get the best price on kits here.
     
    Here are the products Dr. Attia has mentioned in the past to assist with fasting:
    • Zero app – Dr. Attia is co-founder and Chief Medical Officer for Zero
    • Pique Tea is an amazing tea, cold or hot water soluble, with no steeping required. Perfect for everyday use or during prolonged fasting. Use code TROY for 5% off.
    • Sleep supplement protocol during fasting (“Sleep Cocktail”):
    • Bouillon 
    • Topo Chico Mineral Water – I can confirm, this water does taste amazing.

FAVORITE BRANDS & DISCOUNTS

Dr. Attia has a subscription service, which I am a fan of. For a small monthly, it gives you access to a whole host of benefits that aren’t available otherwise, including product discounts and amazingly-detailed podcast notes. Below are the brands that have been featured in his membership site.

BRANDS & DISCOUNTS

 
 

BEST ARTICLES & FRAMEWORKS

Image via this article

PRIVATE FACEBOOK GROUP

If you’re interested in a like-minded community, join my Dr. Peter Attia Performance & Longevity Facebook Group (Dr. Attia has no affiliation with this group…yet ;-))

Please comment below if you find any discrepancies or updated recommendations.

Frequently Asked Questions

Click on the links below to hear the podcast clip answering the question.

Supplements

Lipids (ApoB and Lp(a))

Wearables

 

DISCLOSURE

Please note that some of the links above are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase. Oftentimes, I’ve worked out a discount for you. Please understand that I have experience with all of the products I’m an affiliate for, and I only recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something. Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.

Jacuzzi Clearlight Sanctuary Y Infrared Sauna Review

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I love to do Bikram (hot) yoga. The amount you sweat during a 90 minute session is unbelievable. And you walk out feeling detoxed and mentally clear. As modern humans, many of us miss out on the opportunity to get a good sweat on a daily basis. 

 

Humans are arguably not meant to be at a constant, comfortable temperature, and that true, optimal health requires at least occasional cold and hot practices. 

In addition to the occasional discomfort, I believe humans are meant to sweat daily. Sweat secretions contain dermcidin, an antibiotic peptide that appears to regulate bacteria growth on the skin and may fight infection. Sweat has also been found to contain toxins such as BPA which means it’s one method for humans to detox. 

And one of the most interesting things about using a sauna is that it actives something called “heat-shock proteins” which have been linked to resiliency and longevity. 

This is what ignited my research into the world of saunas.

In addition to a good sweat and detox, supposed benefits of using an infrared sauna are similar to those experienced with a traditional sauna. This includes:

  • better sleep
  • relaxation
  • weight loss
  • relief from sore muscles
  • relief from joint pain such as arthritis
  • clear and tighter skin
  • improved circulation
  • help for people with chronic fatigue syndrome

Before I jump into my review, I wanted to mention the two main types of saunas:

  1. Dry/Wet or Traditional Finnish Saunas – Heats up the air using an electric heater and stones or burning wood to produce the heat. Temperatures usually range between 150-195 F.
  2. Infrared (IR) Saunas – Often referred to as waon therapy in the literature, infrared uses panels that emit the infrared waves portion of the light spectrum to heat a person’s core body temperature vs heating the external air. The whole point of an infrared room is that it delivers heat therapy without getting extremely hot. Temperatures usually range between 120-150 F.

Why I Chose Clearlight and an Infrared Sauna:

  • Infrared saunas are usually smaller and easier for home use
  • Infrared saunas don’t get as hot so you can do breathing exercises in them without burning your lungs. You can also use most electronic wearables inside with damaging them. I wear an Oura ring, Garmin watch and Whoop band inside my sauna and never had any problems. I would avoid bringing a smartphone in as they seem to be more heat sensitive.
  • Infrared saunas are make you sweat at much lower temperatures so it’s easier to do breathing exercise and movement routines in
  • Clearlight has a great reputation in the infrared sauna industry
  • Clearlight has a LIFETIME warranty (which I have tested out — they have sent me a new ceiling, no questions asked)
  • Clearlight saunas are low-EMF (if you’re concerned about or sensitive to EMFs)
  • Clearlight’s Sanctuary models offer full-spectrum lighting (near-, mid-, and far-infrared)
  • Clearlight offers the “Hot Yoga” sauna cabin. As mentioned above, I loved doing Bikram (Hot) Yoga. Clearlight’s Sanctuary-Y (Yoga) offers the ability to do Bikram in the comfort of your home. The two benches in the Sanctuary-Y sauna are easily removed to create a large open space to work out, stretch and do yoga. Set it up with two benches in, two benches out, or one bench in and one bench out. With heaters that go all the way to the sauna floor, you’ll work up a sweat in no time during your work out. You can read my article on the benefits of exercising in the heat here.

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Step-by-Step Plan to Get Back on Track with Your Fitness Goals

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Statistically speaking, MOST people have already abandoned or missed out on a lot of the resolutions they’ve set for 2019. Seriously.

According to a poll from 2018, 77% of Americans broke their resolution by the end of January.

As somebody who has fallen off the wagon many a time in the past, but managed to stay ON the wagon this time…

Here’s my step-by-step guide for you to get back on track.

STEP 1: THROW OUT MOTIVATION & WILLPOWER.

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Excel at Your Sport and Life by Training Less through Fitness Hacking

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Conventional wisdom about improving physical performance like endurance and maintaining good physical health has rested on the twin pillars of volume and intensity (along with diet). While those are no doubt vital, there are a number of equally important, but completely ignored, ”fitness levers” you can pull to improve health and performance.

In fact, there’s MUCH more you can do beyond what traditional workouts offer while REDUCING the amount of time you exercise.

You don’t have to put in hours of training a week to build endurance, strength, or speed. You also don’t have to commit to an extreme amount of hours of exercise a week to improve body composition (muscle and fat) and health.

In fact, focusing on just volume and intensity can actually have the reverse effect and lead to over-training, burnout and injury.

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