Peter Attia

in Peter Attia, Routine

Peter Attia’s Daily Routine: Longevity Optimised

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.

Morning Routine

  • 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.

Afternoon Routine 

  • 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

Evening Routine 

  • 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.