Peter Attia is an American-Canadian physician best known for his nutrition, fitness, sleep, and overall wellness expertise. Attia has put up strategies focused on promoting a longer, healthier life filled with physical vitality, emotional balance, and mental engagement.
- Wakes up early, usually at 4.00 am
- Rejuvenates with sugar and caffeine-free Biosteel sports hydration mix
- Meditates for 20 minutes with apps such as Waking Up and 10% Happier.
- Takes his daily morning supplement stack which includes 1 scoop of Athletic Greens (AG1), 2 SlowMag tablets, Curcumin Extract, Fish oil, Vitamin D, Magnesium, Baby Aspirin, Methyl B12, and folate, and a protein powder shake.
- Enjoys a cup of hand-crafted French press coffee
- Fuels up with a high protein breakfast consisting of 8 eggs with toast and butter or Keto-friendly cereals specifically, Magic Spoon cereal or whole foods.
- Follows up with a protein powder shake made with almond milk, high-quality protein powder, and frozen fruit.
- Does foam rolling and mobilization movement to prep his body for exercise
- Has a 60-90 minute workout focused on functional strength training and high-intensity cardio.
Peter Attia’s Workout Routine
Peter designs his workout routine around four major objectives which include:
- Stability training consisting of daily exercises to promote joint stability and balance
- Strength training which includes 3 sessions focusing on major compound lifts.
- Aerobic training which includes 3 hours of cardio training per week split into 3-4 sessions targeted at building aerobic endurance.
- Anaerobic training which involves 2 weekly sessions of high-intensity interval training.
- Kickstarts his day with an extensive array of supplements aimed at providing essential nutrients for longevity.
- Opts for a high-protein breakfast
- Adds a protein shake to meet his daily protein requirements
- Prefers chicken salad mixed with vegetables, dressed with olive oil and balsamic vinegar, and occasionally hard-boiled eggs, avocado, and cheese.
- Recommends intermittent fasting, particularly the 16/8 fasting method.
Work and Productivity
- Peter prioritizes deep work (writing) in the morning
- He cherishes the time between 4 am and 7 am as he considers it his golden period of productivity.
- Spends most of his afternoon working
- Takes lunch
- Prefers a standing desk to minimize prolonged sitting
- Embraces movement to counter the negative effects associated with a sedentary lifestyle
- Takes his dinner
- Takes sleep-targeted evening supplements
- The supplements include 2 grams of glycine, 2 capsules of magnesium L-Threonate, 600 mg of Ashwagandha, and occasional melatonin or phosphatidylserine.
- Reads historical nonfiction and self-improvement books before bed
- Carries out various sleep optimization rituals using various strategies and devices including temperature regulation, blue light blocking, putting on eye masks, and continuous glucose monitors.
- Sleeps for at least 8 hours a day.