P
Peter Attia
Physician specializing in longevity medicine and metabolic health; founder of Early Medical and host of The Drive podcast.
Current Stack
Attia Core Longevity Stack
activity
Primary
Cadence: Weekly - 3–4 sessions per week
Dosage: Emphasizes progressive strength training as foundational for longevity, injury prevention, and functional capacity.
activity
Primary
Cadence: Weekly - 3–5 hours per week
Dosage: Considers Zone 2 aerobic training essential for mitochondrial health and metabolic efficiency.
Source: Zone 2 Cardio - Peter Attia
activity
Primary
Cadence: Weekly - 1–2 sessions per week
Dosage: High-intensity aerobic work used to maintain and improve VO2max, a strong predictor of mortality.
Source: VO2max Intervals - Peter Attia
activity
Primary
Cadence: Daily - ~1.6–2.2 g/kg/day
Dosage: Advocates higher protein intake to support muscle mass maintenance with aging.
activity
Primary
Cadence: Daily - Consistent schedule and sleep hygiene
Dosage: Frames sleep as a non-negotiable pillar of longevity and metabolic health.
Source: Sleep Optimization - Peter Attia
product
Primary
Cadence: Occasionally - Regular lab testing cadence
Dosage: Strongly emphasizes measuring ApoB, glucose regulation, and other biomarkers to guide interventions.
activity
Primary
Cadence: Daily - Avoid or minimize alcohol
Dosage: Frames alcohol avoidance as important for metabolic health sleep and longevity.
Source: Alcohol Avoidance - Peter Attia
activity
Primary
Cadence: Occasionally - Regular home measurements
Dosage: Considers blood pressure control a major determinant of cardiovascular and longevity risk.
activity
Primary
Cadence: Weekly - Integrated into strength work
Dosage: Frequently references grip strength as a proxy for overall strength and mortality risk.
activity
Primary
Cadence: Weekly - Short balance-focused sessions
Dosage: Emphasizes balance as critical for fall prevention and late-life functional independence.
Source: Balance Training - Peter Attia
supplement
Secondary
Cadence: Daily - 5g daily
Dosage: Discusses creatine for strength performance and potential cognitive benefits, particularly with aging.
supplement
Secondary
Cadence: Daily - 1–2g EPA+DHA daily
Dosage: Uses omega-3s selectively for cardiovascular and lipid-related considerations.
modality
Secondary
Cadence: Weekly - 2–4 sessions per week
Dosage: Discussed cautiously in the context of cardiovascular health and recovery.
product
Secondary
Cadence: Occasionally - Used during assessment phases
Dosage: Uses CGMs as a diagnostic and learning tool rather than continuous intervention.