Peter Attia

13 daily habits

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.

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.

☀ Morning4 habits
  • Zone 2 cardioDoes several hours a week of steady low-intensity cardio to build aerobic base.
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  • Strength and ruckingTrains strength and carries a weighted pack to preserve muscle and bone.
    · custom+
  • Stability and mobility workStarts many sessions with dynamic neuromuscular and stability drills to prevent injury.
    · weekdays+
  • Longevity supplementsTakes a considered set of supplements and medications aimed at healthspan.
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◐ Daytime3 habits
  • Continuous glucose monitoringTracks blood glucose to understand how food and activity affect metabolism.
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  • High-protein intakeTargets a high daily protein intake spread across meals.
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  • Deep work and readingBlocks focused time for research, writing and reading in his field.
    · weekdays+
✦ Nighttime1 habit
  • Sleep protocolProtects a fixed sleep schedule in a cool, dark room as a top priority.
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5 more habits inside

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