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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
- Morning Supplements
- Promix Protein Powder – According to The Tim Ferriss Show eps #690 (9/1/23), this is Attia’s new favorite whey protein. Get $10 off with code TROY.
- Pendulum Glucose Control Probiotic – Peter takes Glucose Control, Polyphenol and Akkermansia. He has said this is the most rigorously tested and validated probiotic he has found. Use code TROY for 20% off your first order.
- Carlson brand fish oil – 4 capsules for a total of 2g EPA, 1.5g DHA
- Vitamin D – 5000 IU (brand unknown)
- Jarrow Methyl B12 & Folate
- Pure Encapsulations B6 (50mg, 3x/week)
- Evening Supplements
- Solgar Ashwaganda – 300mg
- Doc Parsley’s Sleep Remedy (use code antifragile10 for 10% off)
- Thorne Glycine – 2g
- Magnesium – He takes about 1 gram total from 3 forms:
- In the morning, magnesium carbonate (2 tablets SlowMag brand)
- In the evening, ~400-500mg mag. oxide (for bowel function / does not take this during a fast)
- Before bed, 2 tablets MagTein – crosses blood-brain barrier and good for sleep
- Food
- Maui Nui Venison Sticks (get 20% off with code TROY_20)
- 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.
- Carnivore Crisps (use code ATTIA10 for 10% off)
- Pique Tea (use code TROY for 5% off)
- UCAN LIVSTEADY (use this link to get 15% off) – Attia uses this to improve endurance.
- Kosterina Extra Virgin Olive Oil
Daily Calendar & Skin Care
- 4K Weeks Life Calendar – Dr. Attia mentioned using this calendar to remind himself how many weeks of life he has left. Use code ANTIFRAGILEFIT at this link to save 12.5%
- EltaMD Clear Face Sunscreen (mentioned in AMA #61)
Exercise
- Blood Flow Restriction cuffs – He is currently using the Kaatsu brand of cuffs (use code TROY for 5% off). Prior he was using SmartCuffs (use code TROY for 10% off here).
- Xero Minimalist Shoes for everyday use.
- GORUCK Ballistic Trainer shoes for rucking.
- GORUCK Rucker 4.0 bag – He loads 50-60 lbs when rucking and also uses it in the weight room. He incorporates 3-4 hours a week of rucking, typically in the evening.
Sleep
- Eight Sleep cooling pad – Use code TROY for an additional $50 off any other discount.
- Dr. Attia’s “Sleep Cocktail” as of AMA #42 (12/5/22) – all taken around 8.5 hours before he wants to wake:
- 2g glycine
- 300mg ashwagandha or 3x capsules phosphatidylserine (400mg) if he needs a “hammer”
- 3x capsules Magnesium L-Threonate
- His wife just takes Sleep Remedy; Use code antifragile10 for 10% off.
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
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:
- Current top 3 protein powders
- Previous favorite protein powders
- Jocko Fuel Molk – code MTOR
- Promix Protein Powder – According to The Tim Ferriss Show eps #690 (9/1/23), this is Attia’s new favorite whey protein. Get $10 off with
- 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.
- UCAN LIVSTEADY (use this link to get 15% off) – Attia uses this to improve endurance.
- Carnivore Crisps (use code ATTIA10 for 10% off)
- Pique Tea (use code TROY for 5% off)
- Doc Parsley’s Sleep Remedy (use code antifragile10 for 10% off)
- Magnesium – He takes about 1 gram total
- In the morning, 2 tablets SlowMag, magnesium chloride
- In the evening, ~400-500mg magnesium oxide
- Before bed, 2 tablets MagTein, l-threonate; crosses blood-brain barrier and good for sleep.
Exercise
- Blood Flow Restriction cuffs – He is currently using the Kaatsu brand of cuffs (use code TROY for 5% off). Prior he was using SmartCuffs (use code TROY for 10% off).
- Xero Minimalist Shoes for everyday use.
- GORUCK Ballistic Trainer shoes for rucking.
- GORUCK Rucker 4.0 bag – He loads 50-60 lbs when rucking and also uses it in the weight room. He incorporates 3-4 hours a week of rucking, typically in the evening. If you want save some money, I recommend getting these weight plates on Amazon instead of the GORUCK brand.
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
- 2g glycine
- 600mg ashwagandha or 3x capsules phosphatidylserine (400mg) if he needs a “hammer”
- 3x capsules Magnesium L-Threonate
- His wife just takes Sleep Remedy; Use code antifragile10 for 10% off.
LONGEVITY 101
WEARABLES & TECH
- Blood Pressure – In addition to doing the manual process with a cuff and stethoscope, Attia also uses two electronic blood pressure cuffs: Withings (which I personally like) and Omron (both available on Amazon).
- Morpheus for Zone 2 Training – 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).
- Eight Sleep cooling pad – He uses the sleep metrics from his Eight Sleep (see below). Use code TROY for an additional $50 off any other discount.
- Dexcom G6 Mobile CGM System. “This device continuously monitors my blood glucose and provides streaming feedback on my health interventions.” (Doctor’s prescription required)
- Attia tells his patients to use the following CGM metrics to determine their carb tolerance:
- Avoid spikes over 140-150
- Try to keep your average below 100
- Keep standard deviation below 15
- Attia tells his patients to use the following CGM metrics to determine their carb tolerance:
- BIOSENSE Breath Ketone Monitoring System (Use code PATTIA20 for $20 off) – Peter prefers this over other breath-based acetone testing devices because it covers a broader range of endogenous ketone production, from mild nutritional ketosis to deep ketosis in the middle of an extended fast.
- Keto Mojo Ketone & Glucose Meter
- Abbott Precision Xtra Ketone Meter
- OneTouch Ultra2 Blood Glucose meter
- Lactate Meters – Arkray Lactate Pro and Nova Medical Lactate Plus
- Ten Percent Happier app – With the Ten Percent Happier app, you’ll discover guided meditations and practical teachings you can carry anywhere.
- 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.
- Blood Flow Restriction – Peter has become a pretty big fan of blood flow restriction (BFR) training. If you are not familiar with this, you should definitely check out his podcast with Dr. Jeremy Loenneke (#179) in which they do a super deep into all of the science that supports this method of training. He is currently using (per this Instagram post) the Kaatsu brand of cuffs (use code TROY for 5% off). Prior he was using SmartCuffs (use code TROY for 10% off here) pictured below.
- Sauna / Contrast Therapy – Right before bed, Dr. Attia gets in a traditional/dry sauna at 198 F for 15 minutes, takes a cold plunge, then 20-25 more minutes of sauna, then bed (discussed in this clip from AMA #42). He uses the sauna 4-6 nights a week (discussed in this clip from AMA #42). He thinks dry and infrared saunas produce different experiences, work on different mechanisms and have different benefits (discussed in this clip from AMA#42).
- Here’s a tour of his custom-built Alpha Wellness Sensations sauna and Cold Tub brand plunge (WOW!).
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.
LABS, TESTS, & METRICS
Recommended Labs Overview
These are labs Peter recommends checking annually or semi-annually, based on his Early Medical program. Use code ULTAWHS to save 20% 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:
- Markers for Healthspan: Cognitive Scores, Hormone Levels, VO2 Max & Emotional Health Podcast Clip (2:07)
- Cardiovascular Health
- 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.
- Small LDL-P: Peter wants this to be below 500 nmol/L or ~ 25th percentile (20 mg/dl)
- 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.
- LDL synthesis: The most preset/not variable
- Better predictive markers than LDL-C (despite C being the more common test)
- VLDL Cholesterol: Non-HDL cholesterol and subtract LDL cholesterol below 15mg/dl
- Total cholesterol is basically useless, HDL is minimally valuable
- Peter likes to see: TG < HDL-C (when measured in mg/dL)
- 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
- OGTT (oral glucose tolerance test): Measures metabolic health; try to get it with insulin measurements.
- Goals = Fasting glucose below 90, 1 hour post prandial <130, 2 hour glucose below 100
- 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.
- 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.”
- 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.”
- He also looks at:
- Segmental BMD
- VAT
- FMI Total
- He also looks at:
- 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):
- 2g glycine
- 600mg ashwagandha
- 3 capsules Magnesium L-Threonate
- His wife just takes Sleep Remedy; Use code antifragile10 for 10% off.
- 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
- 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.
- Protein powder – cycles between:
- Current top 3 protein powders
- Previous favorite protein powders
- Jocko Fuel Molk – code MTOR
- Promix Protein Powder – According to The Tim Ferriss Show eps #690 (9/1/23), this is Attia’s new favorite whey protein. Get $10 off with this link (code TROY)
- Peter’s intra-workout drink (sips throughout his workout):
- 20oz water
- 5g creatine monohydrate
- 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!
EQUIPMENT
- Blood Flow Restriction (BFR) cuffs – Peter has become a pretty big fan of BFR training. If you are not familiar with BFR, you should definitely check out his podcast with Dr. Jeremy Loenneke (#179) in which they do a super deep into all of the science that supports this method of training. He is currently using the Kaatsu brand of cuffs (use code TROY for 5% off) (per this Instagram post). Prior he was using SmartCuffs which are more than half the price (use code TROY for 10% off here).
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
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 – He loads 50-60 lbs when rucking and also uses it in the weight room. He incorporates 3-4 hours a week of rucking. See this video for isolated single legs exercises that he does with the ruck bag and weighted step ups here. If you want save some money, I recommend getting these weight plates on Amazon instead of the GORUCK brand.
- GORUCK Ballistic Trainer shoes for rucking.
- GORUCK Rucker 4.0 bag – He loads 50-60 lbs when rucking and also uses it in the weight room. He incorporates 3-4 hours a week of rucking, typically in the evening.
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
- Starting Strength by Mark Rippetoe, a great book on the major strength-training lifts Dr. Attia incorporates into his routine
- TriggerPoint Roller & Ball – mentioned in warm-up sequence
- Supernova mobility ball
- Resistance bands with handles
- Pull-up bar
- Kettlebells
- Dumbbells
- Stability ball
- Hydro Flask bottle
- Vuori active wear – Use this link for $20 off your first purchase.
- Xero Shoes – Peter’s favorite minimalist shoes.
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.
- – French Press
- – Zabars Coffee – 4 super heaping Tbsp French press coarse ground.
- – Roasted French Chicory – 1/2 Tbsp
- – Ground cinnamon – 2-3 dashes
- – Vanilla Extract – cap full
2. Fastbreaker Post-Workout Smoothie (mentioned in an Instagram live)
- Cashew milk
- UCAN LIVSTEADY (formerly Superstarch) (use this link to get 15% off)
- AG1
- Frozen berries
- Frozen avocado
- Whey protein (50g) – According to this Instagram post. Peter uses 1 scoop flavored and 1 scoop unflavored to minimize the sweetness. His favorite brands include:
- Protein powder – cycles between:
- Current top 3 protein powders
- Previous favorite protein powders
- Jocko Fuel Molk – code MTOR
- Promix Protein Powder – According to The Tim Ferriss Show eps #690 (9/1/23), this is Attia’s new favorite whey protein. Get $10 off with this link (code TROY)
- Protein powder – cycles between:
- Or he keeps it simple: almond or cashew milk, 2 scoops whey protein (50g protein: 25g flavored and 25g unflavored), berries, and a scoop of AG1.
- Or he has Carnivore Crisps and Maui Nui venison sticks.
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)
- Maui Nui venison sticks – Get 20% off with code TROY_20 here.
- Carnivore Crisps, free-range elk (code ATTIA10 for 10% off)
- Avocado
- Tomatoes
- Pistachios
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.
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.
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:
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.
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.
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?
Brands
Here are companies Dr. Attia relies on for a variety of supplements (per 10/28/18 AMA#26 and 36 notes):
- Jarrow
- Pure Encapsulations – Use code FIRST10 for 10% off
- Thorne – Use code FIRST10 for 10% off
- BioSteel
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
- AG1 (formerly Athletic Greens) – He takes 1 scoop 1-2 times a day which serves as a multivitamin.
- 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.
- 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
- Solgar Ashwaganda – 600mg (podcast clip)
- Thorne Glycine – 2g (podcast clip)
- 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
- Jet Lag/Travel Protocol per AMA#42
- Get up super early, no caffeine, hard exercise
- 1-3mg Melatonin
- 400-600mg Phosphatidylserine (podcast clip)
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”):
- Dr. Kirk Parsley’s Sleep Remedy – During extended fasts, Dr. Attia stacks this supplement with the others listed below. Use code antifragile10 for 10% off.
- SlowMag which has better absorption for electrolyte balance so it is good for treating/preventing cramps; he takes 4 tablets when fasting (2 in the morning, 2 before bed) (Note that he discontinues taking magnesium oxide/citrate during a fast per AMA#19)
- MagTein Magnesium L-threonate (2 before bed)
- Methylated B vitamin complex
- PS100 Jarrow gels – “I keep a few sleep aids by my bed to use when needed. I occasionally take phosphatidylserine, I like the Jarrow brand, to lower adrenal output and to supply some of the commonly deficient nutrients associated with sleep.” Designs for Health is another good brand of PS
- Bouillon
- Topo Chico Mineral Water – I can confirm, this water does taste amazing.
- ProLon Fasting Mimicking Diet (FMD) – Dr. Attia mentions Dr. Valter Longo’s ProLon Fasting Mimicking Diet (FMD) which involves eating a small amount of calories over a 5-day period. He believes it’s probably not the ideal way to fast in order to maximize the benefits of fasting but it is much easier to stick to and still get many, if not all of the benefits of an extended fast. One of Dr. Attia’s patients, Kevin Rose, discussed having premature cardiovascular disease risk in the family, and using multiple cycles of ProLon as suggested by Dr. Attia, to help normalize some of his blood biomarkers. You can learn more about ProLon here.
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
- Maui Nui Venison – 20% off with code TROY_20
- Kosterina Extra Virgin Olive Oil
- Xero Minimalist Shoes
- Pique Tea – use code TROY for 5% off)
- UCAN LIVSTEADY – get 15% off (no code needed)
- Kaatsu brand of cuffs – code TROY for 5% off
- Eight Sleep cooling pad – code TROY for an additional $50 off any other discount.
- SleepMe (formerly Chili)
BEST ARTICLES & FRAMEWORKS
- Studying Studies series – A series of articles to teach you how to read and understand research studies.
- Framework for longevity (video)
- Framework for exercise (video)
- Favorite 30 minute “short” workout (Instagram post)
- Dynamic Neuromuscular Stabilization (DNS) (Instagram post)
- Dr. Attia’s warm-up sequence (videos and tear sheet download)
- Dr. Attia’s movement routine to get your neck, upper back, and shoulders ready to do anything, free of pain (tear sheet download)
- Introduction
- I: Soft Tissue Preparation – You will need a foam roller and a Supernova
- II: Dynamic Stabilization – You will need a resistance band, broomstick or dowel and stability ball
- III: Loaded Exercises – You will need resistance cables with handles, pull-up bar, one light and one heavy kettlebell, and dumbbell or round weight plate
- Shoulder diagnostic test
- Rotator cuff exercises
- Exercises to improve scapular health
- Fasting (articles and podcasts)
- Nutrition framework explained via Instagram post (video)
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.
Why Peter Attia Doubts Anyone Will Live to 120+ Anytime Soon
Peter Is Focused on Optimizing His Marginal Decade, Not Adding 10 Years to His Life
Unlike Nutrition & Blood Pressure Meds, We Lack Biomarkers for Aging
Supplements
Peter Attia Supplements With Carlson’s Fish Oil, Totaling 2g EPA & 1.5g DHA Daily
Despite Poor Studies, Peter Attia Supplements With 5,000 IU of Vitamin D Daily
To Keep Homocysteine <9, Peter Supplements With Methylfolate & Methyl B12
Peter Attia Takes a Baby Aspirin Daily, But Recognizes Possible Bleeding Risks
Peter’s Nighttime Supplements: Ashwagandha, Glycine, & Magnesium L-Threonate
Peter Occasionally Supplements With Jarrow’s Phosphatidylserine (400mg) When Traveling
Lipids (ApoB and Lp(a))
To Keep ApoB <40 mg/dL, Peter Takes Repatha (PCSK9 Inhibitor) & Nexlizet (Bempedoic Acid & Ezetimibe)
Does Peter Have Concerns About People in Their 30s-50s Taking Statins for a Long Period of Time?
Now 2023, a Promising LP(a)-Lowering Drug Is in Phase III Trials
Why There’s No Such Thing as Good Cholesterol & Bad Cholesterol
Nutrition
The Most Important Parameter for Determining Metabolic Health Is Energy Balance
Not Traveling as Often & Doubting Benefits, Peter Stopped Prolonged Fasting
Peter’s Protein Intake Recommendations for People <50 Depends on Muscle Mass
Maui Nui’s Venison Jerky Sticks Help Peter Hit His 150-180 g/Day Protein Target
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.