Peter Attia

14 habits
Follow

Physician and author of Outlive, focused on the science of longevity, what he calls Medicine 3.0. His own regimen centers on zone 2 cardio, strength and stability work, protected sleep, and relentless metabolic monitoring, all aimed at training for the "centenarian decathlon." He discusses emerging therapies, including peptides, with clinical caution on his podcast The Drive.

Morning

Zone 2 cardio

Does several hours a week of steady low-intensity cardio to build aerobic base.

Add to my routine

Strength and rucking

Trains strength and carries a weighted pack to preserve muscle and bone.

Add to my routine

Stability and mobility work

Starts many sessions with dynamic neuromuscular and stability drills to prevent injury.

Add to my routine

Omega-3s, vitamin D and magnesium

Takes EPA/DHA omega-3s, vitamin D and magnesium, supplements he has discussed repeatedly on The Drive.

Add to my routine
Daytime

Continuous glucose monitoring

Tracks blood glucose to understand how food and activity affect metabolism.

Add to my routine

High-protein intake

Targets a high daily protein intake spread across meals.

Add to my routine

Deep work and reading

Blocks focused time for research, writing and reading in his field.

Add to my routine
Nighttime

Sleep protocol

Protects a fixed sleep schedule in a cool, dark room as a top priority.

Add to my routine

Also in this routine

  • 馃敀 Sauna sessions
  • 馃敀 No food before bed
  • 馃敀 Emotional health practice
  • 馃敀 Screen dimming at night
  • 馃敀 Cool bedroom
  • 馃敀 Daily creatine
6 more habits inside

Join the free MaxHuman newsletter to unlock the complete routine, the full stack, protocols and wind-down, no paywall.

No spam 路 unsubscribe anytime

Routines similar to Peter Attia's

Gary BreckaHuman biologist, co-founder of 10X Health and host of The Ultimate Human. A former mortality-risk analyst, he built his method around gene testing and fixing nutrient deficiencies, methylation first, plus morning sunlight, breathwork, cold and hydrogen water; he discusses peptide therapies openly on his podcast. Dana White publicly credits Brecka's protocol with transforming his health.
Dana WhiteUFC President and CEO who publicly overhauled his health after human biologist Gary Brecka told him, from bloodwork alone, that he had about a decade to live. White credits the data-driven protocol, including an 86-hour water fast he described publicly, cleaned-up eating, daily training and cold/heat exposure, with dramatic weight loss and reversing multiple risk markers.
Rhonda PatrickBiomedical scientist behind FoundMyFitness, known for translating aging, nutrition and exercise research into practice. Her documented routine leans on frequent sauna use, a micronutrient-dense smoothie with broccoli sprouts, omega-3 and vitamin D supplementation, high-intensity interval training, and a consistent time-restricted eating window.
Kevin RoseTechnology investor and founder of Digg, Oak (meditation) and Zero (fasting), apps that grew out of his own practices. His documented routine pairs daily meditation with a consistent time-restricted eating window, cold plunges, sauna, and a near-ceremonial pour-over coffee ritual.
Explore all biohackers

For information only.

These habits are compiled from public statements and are not medical advice or endorsed by Peter Attia. Consult a qualified professional before changing your routine, supplements, or therapies.