“It is not uncommon for me to wake up at 4 a.m. and go to bed at 8 p.m.”
“Now, on a weekend I might push to 9 to 5, but no more than 10 to 6…I just find that golden time from 4 to 7 am to be the most productive hours of the day.”
Dr. Attia suggests prioritizing deep work (writing) in the morning, but he chooses to spend time with his kids instead and postpones work until later.
Dr. Attia’s Morning Hydration
He replenishes with Biosteel sports hydration mix, a sugar-free and caffeine-free option for rehydration.
Dr. Attia on Morning Meditation
“If I meditate for 20 minutes in a day, I’m not meditating for those 20 minutes. I’m meditating for the other 23 hours and 40 minutes.”
“I like to get up early, and the first thing I want to do is sort of meditate so I use one of two apps very commonly 10% Happier and Waking Up”
"I usually like to do a lesson and a meditation together. So, you listen to a lesson, which will, in many ways, get you ready to think about the day, and then do a meditation."
Dr. Attia on AG1 Athletic Green
"Longevity is predicated on five pillars, of which nutrition is an important one. The challenge is that it can be very difficult for people to get adequate and appropriate nutrition day in and day out. Therefore, having a foundational program like AG1 makes it easier to go on autopilot and get the important, essential nutrients that we want and need access to," said Dr. Attia. "I take a scoop of AG1 every day, regardless of what else I'm eating. I just know if I'm taking AG1, I'm getting exactly, if not probably a little bit more, than what I need.”
Dr. Attia on his "Morning Coffee Ritual"
“My Favourite French Press Recipe
“Making a really good French Press is something I like to do”
Dr. Attia enjoys making a high-quality French press coffee for his wife.
Dr. Attia on why he changed his mind about fasting
“If we are going to use a powerful tool like fasting, we must do so carefully and deliberately,”
“It's very difficult to measure what's happening cellularly, but my belief, at least, was that the benefits of that outweighed the downside. The downside of doing that, by the way, is you're going to lose a lot of muscle mass.”
4 am to 7 am, the "golden hours" of productivity.
Dr. Attia finishes all his deep work, including writing, during a specific time frame that he believes to be highly productive. As he puts it, "I just find that golden time from 4 to 7 am to be the most productive hours of the day."
Recommends the following books on fitness and Nutrition
Dr. Attia usually eats a chicken salad mixed with vegetables, dressed with olive oil and balsamic vinegar.
Other Occasional Meal Choices
Peter Attia recommends intermittent fasting, particularly the 16/8 fasting method, for longevity proponents.
Dr. Attia’s dinner varies, but he tracks it with an app to meet his goals.
Dr. Attia’s Snacks:
Occasionally snacks on macadamia nuts, or an apple with nut butter.
Dr. Peter Attia has developed a supplement cocktail to enhance sleep quality. However, he does not take all of these supplements every night, except for magnesium. He customizes his intake based on his specific sleep needs each night.
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