Dr. Peter Attia’s Daily Routine in 2025: Optimized For Health & Longevity

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Dr. Peter Attia, a leading longevity expert, shares practical health tips on nutrition, exercise, sleep, emotional well-being, and medication. Through his popular podcast, “The Peter Attia Drive,” and his bestselling book, “Outlive: The Science & Art of Longevity,” he helps people live healthier, longer lives. Dr. Attia uses his knowledge from various scientific fields to prevent chronic diseases and improve life quality. Let’s explore Peter Attia’s daily routine.

4:00 am: Wake Up Time

Dr. Attia recommends prioritizing deep work, like writing, in the morning. However, he prefers to spend time with his kids first and delays work until later.

Dr. Attia’s Morning Hydration: He hydrates with Biosteel sports hydration mix, which is sugar-free and caffeine-free.

Peter Attia’s Morning Supplements

Quote on Athletic Greens: “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.”

Supplements List

• 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

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Morning Coffee

Dr. Attia’s Morning Coffee Ritual:

• His Favorite French Press Recipe:
• 4 tablespoons of Zabar’s Coffee, freshly roasted
• ½ tablespoon of Worldwide Botanicals French Chicory Root – Dark Roast
• 2-3 dashes of organic ground cinnamon

A cap full of Pure Vanilla Extract by Simply Organic

Quote: “Making a really good French press is something I enjoy.”

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Breakfast

Dr. Peter Attia’s Breakfast:

• 8 eggs: 4 whole eggs and 4 egg whites
• Toast with butter

He also recommends Magic Spoon cereal, which is high in protein, sugar-free, and keto-friendly.

Peter Attia breakfast

Source of Protein

Dr. Peter Attia’s Protein Shake:

• 24 ounces of almond milk
• 50 grams of protein
• Frozen fruit
• “One gram of protein per pound of body weight per day (2.2 g/kg/day) is a good place to start.”

Maintaining Muscle Mass:

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

Dr. Attia also uses a continuous glucose monitor to track carbohydrate consumption in real-time.

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4 to 7 am: Hard Work

Dr. Attia finishes all his deep work, including writing, between 4 am and 7 am. He believes these early morning hours are the most productive, stating, “I just find that golden time from 4 to 7 am to be the most productive hours of the day.”

7:30 am: Morning Workout

Dr. Peter Attia’s Fitness Recommendations:

• Recommends using a foam roller for soft tissue preparation.
• Cardio regimen includes Zone 2, Zone 5, and VO2 max sprint intervals on bikes or stair masters.
• Uses and recommends Smart cuffs for blood flow restriction, specifically KAATSU C3.
• Wears and recommends Xero Shoes.
• Uses a 50-60 lb weighted vest for 3-4 hours of rucking per week, mainly in the evening, and incorporates it into weight room workouts.

Dr. Peter Attia’s Strength Training Routine

Attia does Hex Bar deadlifts (reduces injury risk). His favorite Squat/Deadlift sets include:

• Warm-up: 7-10 sets, increasing weight.
• Main Set: 5×5 reps, 4×10 reps, 3×20 reps.
• Test Sets: Ascending sets of 5 reps until failure, then two drops in weight.

Aerobic & Anaerobic Routine:

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

Lunch Time

Dr. Peter Attia’s Typical Meals:

• Main Meal: Chicken salad with vegetables, olive oil, and balsamic vinegar.

Other Meals:

• Seven hard-boiled eggs, an avocado, and 2 oz of cheese.
• A homemade super starch shake (“Peter Kaufman”) with heavy cream, zero-sugar almond milk, chocolate super starch, almond butter, Whey protein, and frozen strawberries.

He also recommends the 16/8 intermittent fasting method for longevity.

5pm: Dinner Time

Dr. Attia’s Dinner Choices include:

• Huge salad with one pound of salmon, and berries for dessert.
• Omelet with six eggs, cheddar, veggies, steamed broccoli, and almond butter.
• Curry stir-fry with tofu, carrots, broccoli, bell peppers, mushrooms, zucchini, and squash.
• Steak or salmon with a meat-free salad.
• Occasional indulgence in seaweed salads, sashimi, California roll, and specialty rolls.

He tracks his dinner options with an app to meet his goals.

Peter Attia fasting

8:30pm: Reading Time

Current Reads

• Historical Nonfiction: Red Notice by Bill Browder.
  
  
• Self-Improvement: The Four Agreements by Don Miguel Ruiz

Quote: “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.”

Pre-Sleep Supplements

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

Magnesium is essential for quicker sleep onset as it activates calming neurotransmitters, facilitating faster and deeper sleep. Dr. Attia suggests Magnesium L-Threonate as a supplement to enhance sleep quality. This particular form acts as a magnesium transporter, aiding its absorption by crossing the blood-brain barrier, thus promoting better sleep efficiency and quality

Peter Attia current reads

Sleep Time

• Dr. Attia values 8 hours of sleep nightly for well-being.
• His sleep routine includes supplements and protocols.
• He uses the OOLER Sleep System, Gunnar Blue-Light Blocking Glasses, and the Alaska Bear Sleep Mask for quality sleep.
• Staying hydrated, he recommends a Hydro Flask bottle. For sleep tracking, he suggests the Ōura Ring.

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