Dr. Peter Attia's daily routine

Dr. Attia's Daily Supplement Regimen:

• 1 scoop of AG1 Green Powder per day
• 2 tablets of SlowMag (Magnesium) in the morning.
• Curcumin Extract (Theracurmin) (90-180 mg) for cognitive function

• Omega-3 Fish Oil (2 grams per day)
• Vitamin D to target a blood level of 40-60 ng/ml of 25-hydroxy vitamin D
• Multiple types of magnesium throughout the day (up to 1 gram total), alternating between Now Mag Citrate and Carlson Mag Oxide
• 1 Baby Aspirin
• Methylfolate and Methyl B-12
• ‍Vitamin B6
• 1 shake of Protein Powder per day

Dr. Attia on Magic Spoon

“Did some heavy-duty cereal testing today. I’m looking at a new company’s cereal product “Magic Spoon”. I wanted to push the limits of consumption to assess glycemic response and overall gut impact. Plus I made all the kiddos try it. The verdict is pretty clear:

1) 2/3 kids loved it; one did not (likely the stevia taste)

2) Very little glycemic impact on me, even after 6 or 7 bowls of the stuff. When you can’t keep track of the number bowls, I’m pretty sure it’s a moot point. I peaked at 104 mg/dL.

3) Mouth feel very similar to regular junk food cereal; also perfect crunch and sogginess-resistance

4) About an hour after the last bowl I started to regret eating so much. Just felt like I pushed too hard which, admittedly, I did. I’ll repeat this “experiment” with 1-2 bowls later this week and suspect I won’t feel so bad.”

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Dr. Attia on Maintaining Muscle Mass:

• Consumes 1 gram of Protein per pound of body weight.
• Maintains a daily calorie intake of 2700 - 2800.
• Uses Layne Norton's app, Carbon, to track protein and calorie intake.
• Distributes Protein consumption into four meals, aiming for 45-50 grams per meal.

"One of the biggest things we certainly see here in the US, but I suspect that this is true across the world, is that people are not getting sufficient amounts of protein to preserve lean mass. And the consequences of this are actually devastating,"

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“Over a period of about three years, I probably lost about 10 pounds of lean mass, and so today, I just don't feel that that trade-off is worthwhile, at least at that extreme level, that I was doing. And so, I don't. I haven't done a prolonged multi-day fast since the end of 2020.”

Dr. Attia’s training regimen prioritizes four main areas:

Stability: Daily training dedicated to improving stability.

Strength: 3 days per week focused on building strength.

Aerobic Efficiency: 3 hours per week, split into 3-4 sessions, to boost aerobic capacity.

Anaerobic Performance: 2 sessions per week targeting anaerobic performance.

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Workout Schedule

Monday: 10 mins stability exercises + 1 hr lower body strength training.

Tuesday: 10 mins stability exercises + 1 hr zone 2 cardio.

Wednesday: 10 mins stability exercises + 1 hr upper body strength training.

Thursday: 10 mins stability exercises + 1  hr zone 2 cardio.

Friday: 10 mins stability exercises + 1 hr lower body strength training.

Saturday: 10 mins stability exercises + 1 hr zone 2 cardio + 30 mins zone 5 intensity.

Sunday: 10 minutes of stability exercises + 1 hr of zone 2 cardio+ 30 mins upper body strength training.

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Strength Training Routine

• Recommends a Hex bar for deadlifts to reduce the risk of injury.

Dr. Attia’s two favorite Squat/Deadlift Sets

• Warm-up: 7-10 sets, ascending in weight. 
• Main Set: 5x5 reps, 4x10 reps, 3x20 reps. 
• Test Sets: Ascending sets of 5 reps until failure, followed by two drops in weight.

Aerobic Efficiency & Anaerobic Performance Routine

• 20-30 minutes on Stairmaster for zone 2 and zone 5
• Tabata or boot-camp-style workouts
• Uses Wahoo Kickr with Trainer Road.

“I love this so my Zone 5 is mostly done on my Stairmaster which is my absolute favorite piece of equipment, that's not a bicycle”

‍Dr. Peter Attia on Alcohol

“I love tequila. I love Mezcal. I love really good wine. And I love really dark Belgian beer. I'm not deluded to think that any of those are healthy.”

“Mostly, where I focused in is on how much am I going to drink, how close is it going to be to bed, and what's the total tally per week. I never exceed a certain tally in a given day”

“Alcohol serves no nutritional or health purpose but is a purely hedonistic pleasure that needs to be managed,” “If you drink, try to be mindful about it. You’ll enjoy it more and suffer fewer consequences,”

Dr. Attia on the effects of consuming 3-4 drinks on his body during sleep.

“Well, I see a higher resting heart rate period and a lower heart rate variability for sure, and a higher body temperature. I don’t know the last time I had two drinks in a night, but definitely, it’s one to two is also a really big step up”

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1) Historical Nonfiction:

‍ Red Notice by Bill Browder.
“I’m always reading about something that happened. Reading about remarkable events, things that we can’t really fathom could happen until they do, is a constant reminder to think outside my comfort zone and contemplate possibilities that many might dismiss as impossible. The current book I’m reading is Red Notice by Bill Browder.”

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2) Self-Improvement:

“I’m usually reading something to make me better. The current book is The Four Agreements by Don Miguel Ruiz. I’m wired in such a way that I can’t help but try to know more each day. I’m always working on how to efficiently and effectively share knowledge and its limitations, and the books in this category help sharpen the saw.”

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Daily supplements:

• Glycine – 2 grams prior to sleep
• Ashwagandha – 600 mg prior to sleep
• Magnesium L-Threonate – 2 capsules prior to sleep

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Magnesium aids in quicker sleep onset by activating calming neurotransmitters in the mind and body. It not only facilitates faster sleep but also promotes deep and restful sleep by acting on the central nervous system.

Dr. Attia suggests taking Magnesium L-Threonate as a supplement to enhance sleep. L-Threonate acts as a magnesium transporter, aiding its absorption by crossing the blood-brain barrier.

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Occasional supplements to sleep early 

• Melatonin – 2 to 5 mg
• Phosphatidylserine 600 mg

“I keep a few sleep aids by my bed to use when needed. I occasionally take phosphatidylserine, to lower adrenal output and to supply some of the commonly deficient nutrients associated with sleep.” 

Scientific research has demonstrated the effectiveness of phosphatidylserine in reducing cortisol levels. If you encounter difficulty in managing stress before bedtime, incorporating a phosphatidylserine supplement could be beneficial.

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Dr. Peter Attia’s Jet-Lag Routine and supplements 

• Dr. Attia recommends quickly adjusting to the destination's time zone upon boarding the plane to mitigate jet lag.
• His jet-lag protocol includes specific products to counteract disruptions to the natural sleep-wake cycle caused by travel.

1. Phosphatidylserine (Jarrow PS100) 30 minutes before boarding.
2. Kirk Parsley’s Sleep Remedy – 1 Capsule
3. Alaska Bear Sleep Mask.
4. Dr. Attia delays sleep until the desired time in the destination city and takes 200 mg of Modafinil to aid wakefulness.

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Dr. Attia on Gunnar Blue-Light Blocking Glasses 

“Something else I read this month pertains to my obsession with stressing the importance of slow wave sleep (SWS) in our patients…and we’re constantly looking for ways to improve it. Here’s some evidence that the efforts, such as blue light reduction before bed: I use a pair of computer glasses from Gunnars, are worth it.”

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Dr. Attia on OOLER Sleep System

“Indeed, I am a big fan and now own 3 to be sure I can have a cool sleep almost every night. Game Changer in NYC where it's hard to control room temperature in the old buildings.”

With the OOLER Sleep system, you can ensure precise temperature control for your mattress throughout the night, regardless of any fluctuations in the room temperature.

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Dr. Attia on Alaska Bear Sleep Mask 

“Incredible darkness in the actual room at night or using, I use this thing called the Alaska Bear Eye Shade. It’s like you can buy it on Amazon.It’s like this little silky Alaska Bear. It’s the stupidest name ever. I don’t know why. I love it though. I have 20 Alaska Bears because I have them everywhere, so I’m never without one..”

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Dr. Attia on ChiliPad Cube

“While the ChiliPad Cube itself may not be on my bedside table, the unit that attaches to the pad is on the table, and together all this gear allows me to regulate the surface temperature of my mattress. I keep it at about 56 to 60 degrees Fahrenheit. The lowering of our body temperatures at night is a cue for our brains that it’s time to go to sleep and increases the proportion of time we’re in delta-wave (translation: deep) sleep.”

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Dr. Attia on Hydro Flask bottle

“I like to keep water by my side, in a Hydro Flask bottle, for replenishment and to wash down the occasional supplements before bed.” 

A Hydro Flask will help keep the water cool all night long.

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Dr. Attia on Dexcom G5 Mobile CGM System

“My phone is nearby, but not visible, to sync with the Dexcom G5 Mobile CGM System. This device continuously monitors my blood glucose and provides streaming feedback on my health interventions.” 

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Dr. Attia on Sleep Tech - Ōura Ring 

“Quality of sleep may be just as important as quantity, and the Ōura Ring claims it can tell you how much deep sleep, REM sleep, and light sleep you’re getting, along with a bunch of other variables and data points, like how much time you’re awake, heart rate variability, body temperature, pulse, and more.”

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