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Supplements that Dr. Peter Attia uses and his framework for considering them (2024)

January 24, 2024 by Troy Delaney Leave a Comment

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. 

After running the ​Dr. Peter Attia Fans Facebook group​ for a few years and compiling a full resource list, there’s one question that comes up the most….

What supplements does he take?

First, let’s talk about his framework for determining if one should take a supplement or drug.

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? 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? 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​)? 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?

Now let’s jump into what he takes daily.

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Filed Under: Nutrition, Peter Attia, Staying Young / Longevity, Supplements

Key biomarker tests for optimized health & performance

December 1, 2021 by Troy Delaney Leave a Comment

I love to tinker with my biology, pushing my limits and discovering what makes me thrive. If you do too, I have a question for you…

How do you know what you’re doing is working?

A few good qualitative metrics are:

  1. how well you feel
  2. how your body composition is (muscle vs fat) and
  3. how well you sleep.

​But to truly know what is working, you have to look under the hood and dig into biomarkers….

Biological molecules found in blood, other body fluids, or tissues that indicate normal or abnormal process, conditions or disease.

Tracking certain biomarkers can help you optimize your health and performance.

There are a few tests I do every year (and one you only have to do once). And today (Cyber Monday) happens to be the best time to buy them.

Here are my top three tests I do every year (and will purchase today) plus a bonus:

  1. ​Inside Tracker’s Ultimate Test + InnerAge (Take 25% off at Insidetracker.com using code INSIDETWENTYFIVE at checkout!)
  2. ​Viome’s Health Intelligence Test (Take $10 off with TROY10)
  3. ​Omegaquant’s Omega-3 Index Plus Test
[Read more…]

Filed Under: Biohack / Lifehack, Nutrition, Performance, Self-Experiment, Staying Young / Longevity

Make Your High-Quality Coffee Supply Last 2X Longer

April 20, 2021 by Troy Delaney Leave a Comment

I like to enjoy high-quality coffee in the morning.

Organic, mycotoxin/mold-free, specialty-grade, free-trade…all the hoity toity buzz words.

In other words, the top 1% of coffee beans.

But good quality coffee isn’t cheap. I look at it as an investment in my health so I feel it’s worth it.

One thing I do to stretch my coffee supply is what I call “coffee cutting”. I use half the amount of beans I would typically use plus I cut down on the amount of caffeine by adding a few caffeine-free “coffee alternatives” to maintain a similar taste while also enhancing the health benefits.

This allows me to:

  • Reduce the caffeine content
  • Add extra health benefits to my morning brew
  • Invest in higher quality coffee
  • Not have to sacrifice the health benefits of coffee while avoiding the negative effects (like mold)
[Read more…]

Filed Under: Biohack / Lifehack, Coffee, Favorite Things

How to Enhance the Benefits of Cold Thermogenesis

February 22, 2021 by Troy Delaney 2 Comments

Baby, it’s cold outside…GOOD.

Before I get into the details, I recommend joining my Fire & Ice Contrast Therapy (Hot-Cold) facebook group.


There is an ancient Japanese practice called misogi that helps you reestablish a harmonious relationship with yourself and everything around you. The approach that is best known is through exposing the body to ice-cold water. A person typically immerses him or herself in a lake, waterfall or the sea. After performing misogi properly, you enter sumikiri – a state of pure clarity of body and mind. It is said that in this condition, your heart is as bright and clear as a cloudless sky, untainted by obstructive thoughts or worldly concerns.

Cold plunging is my misogi and I feel a sense of sumikiri every time I do it.

A Cold Thermogenesis Refresher

Cold water therapy — whether it’s a quick swim in an icy lake, a post-workout ice bath, or a brisk shower — can benefit your health in several ways.

Research has shown it can help you:

  • cut down on muscle soreness
  • cool down after a sweaty workout
  • get into a better mood (I know it does for me!)
  • aid your immune system
  • boost your metabolism and calorie burning
  • increase insulin sensitivity and help control blood glucose levels

It can even convert belly fat into metabolically active brown adipose tissue (BAT), which will increase your fat-burning capacity. More on this in a minute.

Some advocates say it can also decrease inflammation, improve your sleep and recovery, sharpen your mental focus and potentially fight certain types of disease as well as promote overall longevity. But more research needs to be done to determine if these benefits are supported by science.

[Read more…]

Filed Under: Biohack / Lifehack, Cold Thermogenesis, Discomfort, Fasting, Stacks, Staying Young / Longevity

Nutritional Hacks to Deal with Stress: Adaptogens & Functional Mushrooms

February 16, 2021 by Troy Delaney Leave a Comment

Feeling run-down and stressed-out? Does it seem you always catch whatever is going around? Stress is unavoidable, so I always try to do my best to be proactive in preparing my mind and body.

A little stress can actually help you. Using low-dose stressors can be a powerful way to improve your physical and mental health and resilience. Take Time Restricted Eating/Intermittent Fasting, HIIT and sauna as examples. These activities cause mild stress in the body, which, in turn can be beneficial. In animal studies, this hormetic stress has shown to increase resilience, delay most age-related physiological changes, help expand lifespan, and prevent or lessen the severity of cancer, stroke and other serious health problems.

One of the easiest and most effective ways to help the body adapt to stress is through the use of supplements and tonics such as magnesium, B-complex vitamins, L-theanine, melatonin, valerian, chamomile, and cannabidiol (CBD) and my favorite, adaptogens and functional mushrooms.

Adaptogens are herbal (plant or fungi based) tonics believed to increase resistance to all kinds of stress, confer balancing properties to energy, create a sense of well-being as well bolster your body’s natural defenses and potentially extend longevity.

[Read more…]

Filed Under: Biohack / Lifehack, Nutrition, Staying Young / Longevity

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